7 common habits that can damage the brain

Because of technology, we have become comfortable in the sedentary lifestyle and are unaware of the negative effects it has on our brains.

Long periods of sitting can lower blood flow to the brain, as demonstrated by a UCLA Health study.

The thinning of brain regions associated with memory formation is a stark reminder that movement is not just beneficial for the body but crucial for cognitive health.

Avoid falling into this trap by adopting a weekly schedule that includes at least 150 minutes of physical activity and by introducing quick breaks every 15 to 30 minutes.

We frequently overlook the value of sleep in our hectic lives. However, sleep deprivation impairs cognitive abilities, affecting memory, reasoning, and problem-solving skills, as shown by a Harvard Health study. Going to bed an hour earlier, abstaining from alcohol and caffeine an hour before bed, and lowering blue light exposure can all act as protective barriers, guaranteeing the brain’s nightly renewal and repair.

We live surrounded by screens that create a digital tapestry that influences how we live. On the other hand, excessive screen time throws off the delicate balance of our circadian rhythm, which can cause mood disorders, exhaustion, and insomnia. The National Institutes of Health warn that extended screen time in kids is associated with poorer thinking and language test results. Limit your daily screen time and create a screen-free zone at least an hour before bed to help you navigate this digital maze.

Water is an important component of the brain, but it is frequently forgotten in our daily activities. However, even mild dehydration can affect reaction time, memory, and attention, as the “Effects of Dehydration and Rehydration on Cognitive Performance” study shows. Make sure you drink enough water throughout the day, especially before and after physical activity, to keep the oasis in your brain refilled.

Breakfast, widely regarded as the most significant meal of the day, gives the brain the vital energy it needs to get through the day. The consequences of missing this important meal are outlined in the study “Skipping Breakfast and Its Association with Health Risk Behavior and Mental Health,” which also links it to increased stress and poorer academic performance. Choose for a well-balanced breakfast high in fiber, protein, and healthy fats to fuel the brain for success.

Even though music can make us happy, too much of it can be a silent threat to the health of our brains. Long-term loud music exposure can affect the structure and function of the brain and cause noise-induced hearing loss. Without sacrificing our cognitive health, we can balance our auditory experiences by turning down the music, wearing earplugs, and taking breaks from it.

The communication and resilience of the brain against neurodegenerative diseases are significantly impacted by our diet. The risk of diseases like Alzheimer’s and Parkinson’s is increased by consuming excessive amounts of sugar, salt, fat, and processed foods. Choose a diet low in red meat, dairy, and alcohol and high in fruits, vegetables, whole grains, nuts, seeds, and fish to support a healthy brain.