The brain needs to be taken care of in the same way as other organs of the body. Then in old age you may have fewer problems with memory and brain health in general. Some of the habits you practice today can make your condition worse later. Getting rid of even one of them can improve your brain, reduce your risk of developing Alzheimer’s disease and help you become healthier, according to the American Retirement Association. It’s never too late to start.
Here are 4 habits that can damage your brain:
You are focused on the negative
Insults and negative thoughts provide a pessimistic mood. According to a study published in the journal Alzheimer’s and Dementia, obsession with negativity is also associated with memory impairment.
Participants who often had negative thoughts had more amyloid and tau protein deposits in the brain, biological markers of Alzheimer’s disease.
To reduce the risk of developing the disease, experts advise:
- make a list of five specific things you are grateful for and focus on them,
- if you notice that you are focusing on the negative, take a few deep breaths, do other things or pay attention to something else;
- say «hello» to a negative thought when it appears, and then tell them «goodbye».
- if necessary, take drugs (Aropax, Relaxedin), which will help get rid of pessimistic thoughts.
You drink sweet drinks
If your breakfast contains a glass of orange juice, keep in mind that a 2017 study linked the consumption of sugary drinks to impaired episodic memory.
So avoid fizzy drinks, sweet teas and juices.
Although fruit juice contains some useful phytonutrients, it is primarily a sweet drink without fiber.
Drinking sugary drinks can cause changes in blood sugar levels, which can cause chronic inflammation in the brain.
It is much better to eat whole fruits than juices from them. A small orange contains 2.5 grams of fiber to balance 9 grams of sugar.
You have a lack of sleep
According to the World Brain Council, quality sleep is very important for a productive mind.
Consistency is one of the most important indicators of good sleep: go to bed and wake up at the same time every day.
Shift work, chronic stress, and excessive consumption of caffeine or alcohol can disrupt your rhythm.
If you have symptoms of sleep apnea, such as snoring or daytime sleepiness, see your doctor.
Hypoxia can damage nerve cells, which can lead to memory loss and cognitive problems, says Alon Avidan, MD, director of the University of California’s Sleep Disorders Center.
You use headphones
In a study of 639 adults aged 36-90 years, moderate hearing loss was associated with an almost double risk of developing dementia.
Usually, if someone hears the sound from your headphones, you are listening to music too loud.
Doctors recommend carrying earplugs and using them at concerts, in cinemas or at sporting events, as well as avoiding too noisy places.
If you are standing 10 meters away from someone and can’t hear them, the world around you is too loud.