Sometimes, it’s difficult to remember that the small choices we make every single day can have a big impact on our brain health.
There are certain lifestyle habits that may not seem like that big of a deal in the moment, but when practiced over time, they can easily do more harm than good to our brains, speeding up the scarier sides of aging, and putting us at risk of degenerative diseases.
A longevity expert and nutritional consultant, who has a PhD in longevity studies, Zib Atkins, recently shared an Instagram post all about everyday lifestyle habits that “damage” your brain. They range from nighttime routine habits to common dietary mistakes, and over time, can mess up some of the cognitive functions that help keep your memory and overall brain sharp. Read more about the six “damaging” habits listed by Zib below.
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Always Sitting In The Dark
Sometimes, people prefer to stay in a darker space, as they can find lights to be harsh, or they'd rather stay in a 'cozy' atmosphere. Sure, keeping the lights off can help conserve energy, but staying in the dark for hours on end when you're not sleeping can be harmful to your brain. According to Zib, "optimizing your light exposure" can "boost your mood, memory, and sleep."
Lights help keep your circadian rhythm in check, which is your body's internal clock that regulates various psychological functions and patterns. When your circadian rhythm is thrown off, you could experience hormone and melatonin imbalances, and a dip in serotonin, the neurotransmitter that's essential for mood regulation.
Social Isolation
Sometimes, when we're in a dark place or going through something, we want to isolate ourselves from others and limit social interactions. However, not socializing with others and using your brain during those interactions can easily weaken it!
There's a reason why so many retired, elderly people are encouraged to join social groups. It's because a lack of social interactions can decrease your brain volume and eventually lead to cognitive decline, putting you at risk of dementia. So, if you live alone or feel like you're not seeing enough people throughout the week, aim to make a social plan at least once or twice a week.
Living A Sedentary Lifestyle
Zib notes that "barely moving throughout the day," which is another way of saying practicing a sedentary lifestyle, is harmful for several aspects of your health, even your brain. Exercise and physical movement prevent so many types of health issues, from obesity to heart disease, and not getting enough of it can lead to inflammation and reduced blood flow to the brain.
To avoid damaging your precious brain, aim to take a few walks every day at the very least, to ensure that most of your days aren't spent sitting down, secretly hurting yourself.
Not Getting Enough Sleep
This may sound obvious, but not getting enough sleep each night can be detrimental to your health, especially the state of your brain's health. According to Zib, when you don't sleep for at least eight hours each night, or get uninterrupted sleep, you can experience "brain fog," "mood drops," and "hormone chaos."
Similarly to staying in the dark, a lack of sleep also harms your circadian rhythm, and it can have long-term neurological effects, causing impaired memory and more.
Being On Screens For Too Long
While many of us are reliant on our phones and computers to get work done, there has to come a time in your day when you stop looking at screens, as the light from them can irritate your eyes and harm your brain.
Screens can lead to desensitization, fatigue, and it can harm your brain's ability to release dopamine, which could explain why we often can feel depressed after staring at our screens for too long. In some of his previous posts, Zib suggests limiting your screen time as often as possible, and if you do have to use them, turn on 'nighttime mode' to lessen the blue light, which can strain your eyes and make it harder to look away.
Consuming Too Much Sugar
Too much sugar doesn't just affect your weight and blood sugar, but it can also impact your brain. Research has shown that those who eat a lot of foods that are high in added sugars may experience inflammation in the brain and impaired memory over time. Even small daily habits like drinking sugary coffee in the morning or sweet snacks during the afternoon can contribute to brain fog and low energy.
To reduce the risk of damaging your brain, cut back on refined sugar and get your daily 'sweet treats' from natural sources of glucose like fruit to keep your energy up and body functioning.
