One of people’s main concerns health-wise these days is ensuring their brains are in tip-top shape to boost memory, energy, and overall longevity. However, there are so many different lifestyle habits we take on during our lives that hurt our brains more than we may think.
Dr. Naji Abou Ali, who specializes in metabolic and hormonal health, is also a content creator who recently created an Instagram post about the “worst” lifestyle habits that “age your brain,” and his answers are quite interesting.
“The way you live today shapes how sharp, focused, and resilient your brain will be tomorrow,” he wrote.
“If you care about your memory, mood, and focus, this one’s for you.”
Read more about Dr. Ali’s listed lifestyle habits you should let go of to improve your brain health and keep it sharp.
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Eating Too Much Sugar
While sugar can be delicious and fun to enjoy, "overloading" on it can do some damage to your brain and age it rapidly.
Eating a diet that's high in sugar can negatively impact your dopamine receptors, making it easier to develop an addiction to sugar, which can lead to all sorts of health issues.
Research has shown that excess glucose can also harm your cognitive function and memory, so it's a good idea to lighten up whenever possible.
Drinking Alcohol
These days, experts are doing more research on alcohol, and just how intensely it can affect your health on all different levels. Some health experts are beginning to advise not drinking it at all if possible. Alcohol can especially make a mark on the brain, impairing judgment, affecting memory, and putting you at risk for cancer.
Dr. Ali writes that if you want to 'renew' and 'repair' your brain, you have to "remove the things that are harming it," so cutting out alcohol could be a great start.
Smoking
Smoking in general is detrimental to several aspects of our health, especially the brain. Dr. Ali warns that smoking cannabis can also "shrink" your brain and "dull" your thinking.
Studies have shown that smoking can cause "irreversible" shrinking, so it's one of those habits you should either stop immediately or avoid picking up at all costs.
Keeping A Sedentary Lifestyle
Many of us are extremely busy working these days, to the point where some are finding it hard to squeeze in physical activity. However, living a primarily sedentary lifestyle, where you spend most of your day sitting, can not only cause issues like weight gain, but it can also prevent your brain from staying sharp.
According to Dr. Ali, not getting enough movement throughout your day can affect your "smaller temporal lobe," which is the "key to memory." You don't necessarily have to become a gym rat, but you can focus on more movement in general, like taking the stairs or going for a walk in your neighborhood once or twice a day.
Chronic Stress
If you've ever experienced high levels of stress, you could probably tell instantly that it's not good for your health, as high levels of stress can feel awful.
Stress can trigger the release of cortisol, which is good for our bodies and controls our response to stress at normal levels. However, Dr. Ali says that "when stress becomes chronic or overwhelming, cortisol levels can remain elevated, and this has been linked to increased inflammation, insulin resistance...mood problems [and] everything bad."
Not Practicing Brain Exercises
It may sound obvious, but if you want to keep your brain in good shape and keep your cognitive function in check, then you should practice brain exercises!
Taking a few minutes out of your day to do a puzzle, read, or problem-solve can enhance your memory, improve your concentration, and more. Brain exercises can be as simple as doing a daily crossword puzzle or playing challenging games with your loved ones.
Staying Isolated
They may not seem that impactful in the moment, but having regular social interactions is great for your brain health. Senior citizens are often encouraged to get out for social activities to reduce their chances of developing dementia.
Dr. Ali writes that "social isolation" is something that can "raise your risk" of dementia and other degenerative diseases, so if you live alone, try making plans with friends and family at least once or twice a week.
Eating A Diet Low In Omega-3s
You've likely heard of omega-3 fatty acids in relation to weight loss, but they're also essential for longevity and brain function. They support the brain's cell membranes, can improve your memory, and even help increase your intelligence.
Foods rich in omega-3s include salmon, sardines, walnuts, flaxseeds, and more. However, if you feel like you don't get enough of it in your diet, you can take omega-3 supplements.
Living With Untreated Diabetes or Hypertension
Just because someone is diagnosed with diabetes or hypertension doesn't mean they'll automatically follow the best and safest steps for treating it. If you want to avoid "ageing" your brain at a faster rate, then you need to ensure you're taking care of these health conditions.
According to the CDC, both high and low blood sugar caused by diabetes can "damage blood vessels in the brain" and throw your brain "off balance."
Similarly, high blood pressure due to hypertension can "quietly damage the body for years" and raise your risk of strokes, dementia, cognitive impairment, and more, according to the Mayo Clinic.
Which of Dr. Ali's "worst" lifestyle habits for brain health will you try to eliminate first?
