How to keep your brain young, sharp and strong before it’s too late prevent forgetting everything.
It starts small. Walking into a room and forgetting why. Re-reading the same sentence three times. Struggling to recall someone’s name… even though you met them yesterday.
For most 20-somethings, memory loss isn’t a real concern it’s something older people worry about. Dementia, Alzheimer’s, brain fog? That’s for future-you to deal with, right?
But here’s the twist: by the time memory issues do show up, the damage has already been building for years.
The brain ages quietly and faster than most people think. According to neuroscience research from the University of Cambridge, cognitive decline can begin as early as your late 20s, especially if the brain isn’t actively supported through diet, sleep, movement and focus (Salthouse, 2009).
And no, scrolling TikTok in bed until 2am doesn’t count as mental stimulation.
The False Sense of “Young Forever”
Modern wellness culture has made 20-somethings believe they’re invincible. We take collagen for our skin, green powder for our gut, and do Pilates for our glutes, but rarely think about our brains.
And yet, the brain is the organ most responsible for how we feel, remember, process, and become who we are.
Neglect it, and over time you don’t just lose memory: you lose confidence, clarity, and connection. “I always tell young clients that brain health is like skincare,” says Sydney-based nutritionist and cognitive health coach Claudia Salinas. “The earlier you start taking care of it, the better the long-term outcome. But once the damage is there, it’s hard to undo.”
Enter: The “Digital Hangover”
While most people associate forgetfulness with stress or bad sleep, there’s a hidden cause affecting Gen Z like never before: digital overwhelm.
Too much screen time, especially social media causes dopamine flooding, which makes it harder for the brain to focus, store information and form long-term memories.
A study published in Nature Communications found that high digital multitasking is associated with reduced grey matter in the brain’s memory regions (Loh & Kanai, 2016).
In other words, your phone may be making you forget who you are.
The Unexpected Twist: Brain Fog Isn’t Just a Feeling
Now for the part most people don’t realise: what you call “brain fog” could be your brain waving a red flag. It’s not just about being tired or distracted.
Chronic fogginess can stem from inflammation in the brain caused by poor diet, poor sleep, dehydration, or even nutrient deficiencies (particularly B vitamins, omega-3s and magnesium).
Left unchecked, this fog can turn into actual cognitive decline. But here’s the good news: the brain is also incredibly resilient.
With a few smart habits, it’s possible to boost memory, protect your neurons, and build a sharper mind now and for years to come.
5 Surprisingly Simple Ways to Keep Your Brain Young
- Feed It Fats
The brain is over 60% fat, and thrives on healthy sources like avocado, olive oil, nuts and omega-3s from fish or algae. Skimp on good fats, and memory may take a hit. - Protect Your Sleep Like a Celebrity Skincare Routine
Sleep is when the brain detoxes and consolidates memory. No amount of coffee can undo what a bad night’s sleep does to your focus. Seven to nine hours isn’t optional it’s essential. - Move Your Body, Sharpen Your Mind
Exercise boosts blood flow to the brain and stimulates new neuron growth. You don’t need to run marathons even brisk walking, dancing, or yoga can enhance memory and reduce stress. - Train Your Brain Like It’s a Muscle
Podcasts and memes won’t cut it. Read books, do puzzles, try new languages, or play memory games. Cognitive stimulation keeps the brain plastic, adaptable, and strong. - Unplug Often, Breathe More
Reducing screen time, even just for 30 minutes a day can dramatically improve attention span and memory. Mindfulness and breathwork also reduce cortisol, which can shrink memory centres over time.
The Real Takeaway
You don’t have to wait until your 60s to protect your memory. In fact, if you do it might be too late. Memory loss doesn’t begin with dramatic forgetfulness. It starts with tiny slips. A little more scrolling. A little less sleep. A skipped meal here, a stressed-out night there. And suddenly, the fog becomes the norm.
But the twist is this: your brain isn’t failing you. It’s begging you to pay attention. The earlier you start, the sharper you stay, not just for exams or deadlines, but for your whole life
Want to read more? Check out Daily Habits To Improve Your Memory
