Do you often forget things? Watch out for these signs that you may be experiencing cognitive impairment.
In Colombia, 4 out of 10 adults report having forgotten something important in the last week . This phenomenon raises a central question: Is it just a normal oversight or an early sign of cognitive decline?
The World Health Organization (WHO) warns that more than 55 million people worldwide are currently living with dementia and that cases could triple by 2050. Given this scenario, neuropsychology specialists insist on differentiating between common memory lapses and those that require clinical attention.
"Be careful! Forgetting is healthy and necessary for the brain, and not every memory lapse is a disease," says María Rocío Acosta Barreto, a professor in the Master's program in Clinical Neuropsychology at the University of San Buenaventura, Bogotá.
As he explains, the brain needs to discard irrelevant information to prioritize useful information and maintain cognitive balance . The difficulty arises when lapses cease to be simple oversights and begin to affect personal safety, autonomy, or social life.
Losing previously mastered skills is a warning sign that requires medical attention. Photo: iStock
The specialist explains that everyday forgetfulness often occurs when people act on "autopilot" and don't pay full attention to what they're doing. "In fact, most are related to distraction, stress, or lack of organization, not neurological impairment," she explains.
Common lapses include losing everyday items, leaving keys or a cell phone in unusual places, forgetting a recent instruction when multitasking, or going blank in the middle of a test or presentation due to pressure or anxiety.
The WHO warns that prevention of cognitive decline must begin in youth. Photo: iStock
Early detection of warning signs is key to distinguishing between normal forgetfulness and the possible onset of neurocognitive impairment. Specialists recommend consulting a healthcare professional in cases such as the following:
- Repeatedly forgetting the names of family members or close friends, with great difficulty remembering them.
- Losing previously mastered knowledge, such as relevant academic, work-related, or cultural information.
- Erase significant events from your personal life, such as trips, celebrations, or important decisions.
- Confusing memories with unreal situations or mixing fantasy information with reality.
- Becoming disoriented in familiar places, forgetting usual routes, or not recognizing familiar spaces.
- Exposing yourself to everyday risks through serious oversights: leaving the stove on, opening the door to strangers, or giving bank passwords to strangers.
These behaviors, unlike common lapses, may indicate progressive cognitive decline and should be evaluated by a specialist to rule out neurodegenerative diseases such as Alzheimer's or other dementias.
An active social life acts as a cognitive gym and protects against isolation. Photo: iStock
Prevention is possible and depends on adopting healthy lifestyle habits that strengthen memory and reduce the risk of cognitive decline. Experts recommend seven easy-to-implement practices:
- Exercise regularly: at least 150 minutes of aerobic activity per week, such as walking, swimming, or cycling, which, according to the WHO, can reduce the risk of cognitive decline by up to 35%.
- Stimulate the mind: Activities such as reading, learning a language, or playing an instrument strengthen neuroplasticity and generate a “cognitive reserve” that protects against aging.
- Eat a balanced diet: A Mediterranean diet based on fruits, vegetables, legumes, whole grains, fish, olive oil, and nuts reduces the risk of Alzheimer's, while sugars and ultra-processed foods accelerate brain inflammation.
- Get restful sleep: Sleeping less than six hours increases the risk of Alzheimer's, while deep rest consolidates memories and helps clear toxins from the brain.
- Managing emotions: Stress, anxiety, and depression affect the hippocampus; techniques such as meditation and mindfulness help protect memory.
- Having an active social life: Interacting with others and participating in groups acts as a “cognitive gym” that reduces the effects of isolation.
- Maintain consistent hobbies: Activities such as dancing, painting, or gardening strengthen motivation, coordination, and procedural memory.
Taking care of your memory isn't just a matter for older people. Neuropsychology suggests that this task should begin in youth , as the habits adopted today will largely determine your quality of life in the coming decades.
*This content was rewritten with the assistance of artificial intelligence, based on a report from the University of San Buenaventura
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