Your brain is the most complex and powerful organ in your body. It controls your thoughts, emotions, memories, actions, and functions. It also adapts and changes throughout your life, depending on how you use it.
But did you know that some of your daily habits can damage your brain and impair its function? Here are seven harmful habits that can kill your brain and how to avoid them.
1. Being sedentary
Physical activity is not only good for your body, but also for your brain. Exercise can improve blood flow, oxygen delivery, and nutrient supply to your brain cells. It can also stimulate the growth of new brain cells and connections, enhance learning and memory, and protect against cognitive decline and dementia.
On the other hand, being sedentary can have the opposite effect. A study in the Journal of Comparative Neurology found that inactivity can change the shape of certain neurons in the brain, which may affect their communication and function. Another study in PLOS One found that sitting too much can reduce the thickness of the medial temporal lobe, a brain region involved in memory formation.
To avoid this habit, try to move more throughout the day. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling, or swimming. You can also break up long periods of sitting by standing up, stretching, or walking around every 15 to 30 minutes.
2. Multitasking
You may think that multitasking is a sign of efficiency and productivity, but it’s actually a myth. When you try to do several things at once, you are not really doing them simultaneously, but switching your attention back and forth between them. This can impair your focus, concentration, accuracy, and speed.
Multitasking can also overload your brain with information and stress, which can interfere with your memory and decision-making. A study in Sleep found that cognitive skills such as memory, reasoning, and problem-solving decline when people sleep fewer than seven hours per night.
To avoid this habit, try to do one thing at a time with full attention and intention. Prioritize your tasks and eliminate distractions such as phone notifications, email alerts, or background noise. If you need to switch between tasks, do so mindfully and deliberately.
3. Sleeping poorly
Sleep is essential for your brain health. During sleep, your brain consolidates and stores information that you learned during the day. It also clears out toxins and waste products that accumulate in your brain cells. It also regulates your mood, emotions, and hormones.
Sleeping poorly can disrupt these processes and harm your brain function. Sleep deprivation can impair your memory,learning,creativity,and problem-solving.It can also increase your risk of depression,anxiety,and Alzheimer’s disease.
To avoid this habit,
try to get seven to eight hours of quality sleep every night.Stick to a regular sleep scheduleand avoid caffeine,alcohol,or heavy meals before bed.Make your bedroom dark,cool,and comfortable.Avoid using screens or devices at least an hour before bedor use blue-light blocking glassesor apps.If you have trouble falling asleepor staying asleep,try some relaxation techniques such as meditation,breathing exercises,or reading.
4. Consuming too much sugar
Sugar may taste goodbut it’s bad for your brain.Consuming too much sugarcan lead to spikes in blood sugarand insulin levelswhich can trigger chronic inflammation in the brain.Inflammation can damage your brain cellsand impair their communicationand function.It can also increase your risk of cognitive declineand dementia.
To avoid this habit,try to limit your intake of added sugarssuch as those found in sodas,candy,pastries,or processed foods.Choose natural sugarssuch as those found in fruits,vegetables,or dairy products.These foods also contain fiberand other nutrientsthat can balance out the sugarand benefit your brain health.
5. Being socially isolated
Humans are social animalsand we need social interactionto thrive.Being socially connectedcan boost your mood,self-esteem,and cognitive function.It can also protect against stress,depression,and dementia.
Being socially isolated can have the opposite effect. Loneliness can affect your brain structureand function.A study in The Journals of Gerontology: Series Bfound that less socially active peoplelose more of the brain’s gray matterthe outer layer that processes information.
To avoid this habit, try to stay socially engaged with people who matter to you.You don’t need many people to reap the benefits of socializing.Just find two or three people who you can share anything with and who care about you. Keep in touch with them regularly by phone, text, email,or video call. You can also join online communities or groups that share your interests or hobbies.
6. Smoking
Smoking is one of the worst habits for your brain health. Smoking can damage your blood vessels and reduce blood flow to your brain. This can deprive your brain cells of oxygen and nutrients and cause them to die. Smoking can also increase oxidative stress and inflammation in the brain which can accelerate aging and cognitive decline.
To avoid this habit, try to quit smoking as soon as possible. There are many resources and tools available to help you quit smoking such as nicotine patches gum or lozenges prescription medication counseling or support groups or apps or websites You can also seek help from your doctor family or friends
7. Stressing too much
Stress is a normal part of life and it can sometimes be beneficial for our motivation performance and adaptation However chronic stress can be harmful for our brain health Chronic stress can increase the levels of cortisol a hormone that affects our mood memory learning and emotions Chronic stress can also shrink the hippocampus a brain region involved in memory formation and recall Chronic stress can also impair neurogenesis the process of creating new brain cells
To avoid this habit try to manage your stress levels effectively You can do this by identifying the sources of stress in your life and finding ways to cope with them or eliminate them You can also practice relaxation techniques such as meditation yoga tai chi or massage You can also engage in hobbies or activities that bring you joy such as music art gardening or sports You can also seek support from others who can listen empathize or help you with your problems
Conclusion
Your brain is a precious asset that deserves your care and attention By avoiding these harmful habits and adopting healthier ones you can protect your brain health and function You can also improve your quality of life happiness and well-being Remember that it’s never too late to start taking care of your brain The sooner you start the better
