Many habits in life contribute to poor brain health.
Any bad habits that affect the brain can also reduce health in various organs.
If you want to maintain health, you can start by recognizing any habits that can worsen brain health.
“The good news is that these bad habits can also be the easiest to change,” says Rudolph Tanzi, director of the Genetics and Aging Research Unit and co-director of the McCance Center for Brain Health at Harvard-affiliated Massachusetts General Hospital.
The following are bad habits that can damage the brain, quoted from WebMD and Harvard Health.
1. Too much sitting
The average adult currently sits for six and a half hours per day.
This habit affects the brain.
A 2018 study in PLOS One found that sitting too much was linked to changes in a part of the brain important for memory.
Tanzi recommends moving after 15 to 30 minutes of sitting.
If necessary, you can set an ongoing timer on your phone as a reminder.
Make body movement more active, and walk around the neighborhood.
2. Lack of socializing
Loneliness can lead to depression and a higher risk of Alzheimer’s and can accelerate cognitive decline.
A July 2021 study in The Journals of Gerontology: Series B found that less socially active people lost more of the brain’s gray matter, the outer layer that processes information.
Science has proven that chronic low-grade inflammation can turn into cardiovascular disease, cancer, type 2 diabetes, and other conditions.
To prevent that, you can involve yourself in social interactions.
Find two or three people with whom you can basically share anything.
Try to stay in touch with other people.
3. Lack of sleep
According to the CDC, one-third of adults don’t get the seven to eight hours of sleep that’s recommended for health.
Research in the December 2018 issue of Sleep found cognitive skills — such as memory, reasoning, and problem solving — decreased when people slept less than seven hours per night.
To prevent this, don’t focus on getting more sleep.
A better approach is to give yourself more time to get enough sleep, for example going to bed earlier than usual.
When you wake up, give your mind some time to relax.
4. Chronic stress
Chronic stress can kill brain cells and shrink the prefrontal cortex, the area responsible for memory and learning.
In adults, most stress levels occur at working age.
This high expectation mindset can trigger negative reactions that increase stress levels whenever things don’t go your way.
To prevent excessive stress, be flexible with your reactions.
When you feel like you’re about to get angry, take a deep breath and remind yourself that no one always gets the best.
You can also calm yourself down by giving suggestions.
5. Eat Too Much Junk Food
Parts of the brain associated with learning, memory, and mental health were smaller in people who had a lot of junk food.
Examples of Junk Food include hamburgers, French fries, potato chips, and soft drinks in their diet.
Good foods to replace this junk food habit are Berries, whole grains, nuts, and green leafy vegetables, on the other hand, maintain brain function and slow down mental decline.
So, next time you often eat a bag of chips, then grab nuts instead.
6. Using Headphones For Too Long
By using the earbuds at full volume, you can damage your hearing and lose brain tissue.
To prevent this you can reduce the habit of using the Erabud too often and reduce the volume when using it.
7. The Body Doesn’t Move Enough
The longer you don’t exercise regularly, the more likely you are to develop dementia.
You’re also more likely to develop diabetes, heart disease, and high blood pressure — all of which may be linked to Alzheimer’s.
To fix this, you don’t have to start running marathons.
Just do half an hour of light exercise in a park or brisk walk around your neighborhood.
Set your exercise schedule at least 3 days a week.
8. Too Much Being in the Dark or Not Exposed to Sunlight
People who often lock themselves in the room can harm the brain and body.
If a person doesn’t get enough natural light, he or she may be depressed, and that can slow down the brain.
Research also shows that sunlight helps keep the human brain working properly.
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