Memory lapses become more common as we age, and according to a brain health expert, a common everyday habit could be making the problem significantly worse – but there is a way to reverse it
Does your memory seem a bit more slippery these days? For those over 40, it’s not uncommon to start forgetting names, misplacing keys, or having trouble recalling facts that once came quickly to mind.
But what if a daily habit is making these slips worse? Dr Ramon Velazquez, Neuroscience Consultant and Research Advisor at Mind Lab Pro, suggests that a routine activity might be undermining your memory. “Most people have no idea that this common behaviour is affecting their memory,” the expert in brain health said.
“It’s something millions do multiple times daily without giving it a second thought.” The surprising memory bandit? It’s mindless eating. This seemingly innocuous practice can wreak havoc on cognitive health as we age as it can have a detrimental effect on memory, the expert warns. Here, Dr Velazquez explains why this is the case whilst offering actionable advice for your brain health.
Why mindless eating damages your memory
The ties between inattentive eating and fading memory are stronger than many might think. If you’re munching away while glued to the telly, endlessly scrolling on your phone, or buried in work by your computer, not only are you indulging in food – you’re also instructing your brain to function in a sort of autopilot mode.
“When we eat without attention, we miss a prime opportunity to engage our brain,” notes Dr Velazquez. “Digestion begins in the brain, not the stomach. The sight, smell, and anticipation of food spark essential cognitive processes that brace your body to process nutrients efficiently.”
This matters because, after age 40, the brain becomes more vulnerable to inflammation and oxidative stress – both of which can be triggered by poor eating habits. Research suggests that mindless eating often leads to consuming more processed foods high in sugars and unhealthy fats, which are known to accelerate cognitive decline.
Dr. Velazquez explains: “Your brain uses about 20% of your body’s energy resources, despite being only 2% of your body weight. The quality of fuel you provide and how you provide it directly impacts cognitive function, especially memory formation and recall.”
Four steps to stop mindless eating
1 – Create a dedicated eating space. One of the simplest ways to combat mindless eating is to designate a specific area for meals and snacks – and use only that space for eating.
Dr Velazquez advises: “Having a dedicated eating space trains your brain to switch into a more mindful state when you sit down there. Never eat at your desk, in front of the TV, or standing by the fridge. These environments encourage distraction and autopilot eating.
2 – Practice the 20-minute rule. Give yourself at least 20 minutes to consume a meal, and put your fork down between bites. This isn’t just about slowing down – it’s about giving your brain time to process what’s happening.
Dr. Velazquez points out: “It takes approximately 20 minutes for your brain to register fullness. Eating slowly allows your cognitive systems to engage fully with it.” The act of eating, according to Dr. Velazquez, can help improve memory function by exercising neural pathways.
3 – Engage your senses intentionally. Before you start eating, take a moment to observe your food. Pay attention to the colours, smells, and textures. As you eat, try to identify specific flavours and how they change as you chew.
“This sensory engagement activates multiple brain regions simultaneously,” says Dr Velazquez. “It’s like cross-training for your brain, strengthening the same neural networks involved in memory formation.”
4 – Implement a pre-meal pause. Take 30 seconds before eating to focus on your breathing and set an intention for the meal. This brief pause helps transition your brain from autopilot to active engagement.
“This small habit creates a cognitive boundary between distracted thinking and focused attention,” explains Dr Velazquez. “Over time, this strengthens your brain’s ability to switch between different modes of thinking – a skill directly related to better memory.”
Additional lifestyle changes that boost memory
While addressing mindless eating is crucial, Dr Velazquez advises combining this with other brain-healthy habits for maximum benefit. He suggests the following: Regular physical activity – especially activities that combine coordination and cardio like dancing or tennis. Even a daily 20-minute walk can improve blood flow to the brain.
Quality sleep – Establish a consistent sleep schedule and avoid screens before bed to help your brain properly consolidate memories.
Social interaction – Engaging in meaningful conversations can stimulate your brain’s processing centres and bolster memory networks. Mental challenges such as puzzles, learning new skills, or reading complex material can help build cognitive reserve.
Hydration is also crucial – even mild dehydration can hinder cognitive performance and memory recall. The doctor shared: “What a lot of people don’t realise is that our everyday habits form the foundation of our brain health. The small choice to eat mindlessly while distracted several times daily adds up to a significant impact on memory function over months and years.”
The good news is this works both ways – small positive changes consistently applied can reverse some of this damage. The brain remains remarkably adaptable even as we age.
By combining mindful eating with proper nutrition, physical activity, good sleep and social engagement, people can experience noticeable improvements in memory even after age 40. “While some cognitive changes are part of normal ageing, the rate and severity of these changes are largely influenced by lifestyle factors within our control. People who implement these changes often report feeling mentally sharper within just a few weeks.”
