Cutting back on these habits once recognized as self-sabotaging:
In the intricate web of our daily lives, the choices we make can have profound effects on our brain health. Here are some key factors to consider:
Sleep plays a crucial role in consolidating new memories and aiding recall. Establishing pathways between nerve cells (neurons) in the brain during sleep is essential for this process. However, sleep deprivation can make individuals more susceptible to micro-sleep, which can be fatal, especially when driving.
Physical inactivity can have negative effects on brain health. Not getting daily movement can lead to insulin resistance and an increase in reactive oxygen species production in the hippocampus, a brain region involved in memory and learning. A recent study found that only 10 days of being physically inactive can have these effects. The Mayo Clinic suggests having a consistent sleeping schedule, getting physical activity every day, and creating an optimal environment for resting to improve sleep quality.
Exposure to loud noises can increase the risk of mild cognitive impairment and Alzheimer's disease. A study of over 5,000 Chicago residents found that for every 10 decibel (dB) increase in residential noise level, there was a 36% increase in the risk of mild cognitive impairment and a 29% increase in the risk of developing Alzheimer's disease.
Consuming too much sugar can lead to cognitive impairment due to decreased production of brain-derived neurotrophic factor (BDNF), a crucial chemical for the brain to process new memories and recall information.
Overeating and eating unhealthy foods can lead to long-term consequences for the brain.
Exposure to ear infections can lead to hearing difficulties and neurological complications in the long run, including hearing loss, facial paralysis, meningitis, and brain abscesses.
Multitasking is associated with reduced density in the anterior cingulate cortex (ACC) and can lead to reduced focus, increased distraction, longer task completion times, and impairments in attention, decision-making, error detection, and emotion regulation.
Face-to-face meetings are valuable for mental health. A study found that people who communicated more during the pandemic had better mental health.
Excessive screen time can negatively impact mental health, quality of sleep, and may increase depression and anxiety.
Sleep deprivation can disrupt the central nervous system and make it difficult for the brain to perform its functions effectively.
Recent research by Dr. Mireille Serlie found that people who are obese have an impaired brain response that struggles to detect nutrients in the stomach.
Muscle disuse has been associated with Alzheimer's disease. Research in Alzheimer's development is starting to show that a lot of the neurological changes for Alzheimer's disease are occurring when people are in their 40s and 50s, even if the official diagnosis of Alzheimer's often comes at or after age 65.
It's essential to be mindful of these factors to maintain a healthy brain and overall well-being. By making conscious choices about our lifestyles, we can help protect our brains and ensure they function optimally.
