Avoid These 6 Habits to Prevent Brain Aging

It’s the little habits that you engage in daily that can have a big impact on how quickly your brain ages, and ultimately declines over time. You have the ability to improve your brain health at any age. You can start today, wherever you are, to help ensure healthy aging.

You’ve probably considered what you can do to feel young and look younger, but have you considered what you can do to keep your brain young?

As you age, your brain shrinks and decreases in cognition. Genetics factor into your brain health, including early cognitive decline and memory loss. However, there are some seemingly small negative habits that might be sabotaging your brain health. On the flip side, there are good habits that you can be aware of to keep your brain healthier and younger for longer.

Here are some everyday habits that may actually be aging your brain faster brain:

Brain Aging: 6 Habits to Break Today

1. Unhealthy Eating

Research has shown that a healthy diet is essential for brain health. Feeding your brain and body nutritious foods and avoiding unhealthy things can build up a “brain bank” or cognitive reserve to protect against brain aging.

Consider a few of these habits that may be contributing to accelerating brain aging.

• Consuming too much sugar. Eating too much sugar can cause oxidative stress and inflammation in your brain. Sugar can lead to excess weight gain and other health problems that can damage your brain.
• Not getting enough fiber. When you don’t get enough fiber, it can lead to increased inflammation and spiking blood sugar levels. By choosing a diet with adequate fiber it can help maintain steady blood glucose levels and guard against serious health conditions.
• Not getting enough whole foods. Instead of focusing on what foods not to eat, it might be helpful to focus on what foods you should be including in your daily diet. When you do this, naturally you will have less room and appetite to include less-healthy options.

Include these 4 whole foods in your diet for healthy aging:

1. Berries
2. Leafy greens
3. Fatty fish with omega-3s
4. Nuts

2. Drinking Alcohol

Alcohol doesn’t help your brain. Drinking alcohol both reduces blood flow to the brain, inhibits the growth of new brain cells, and causes brain shrinkage. Compared to non-drinkers, and light drinkers, moderate to heavy drinkers have a 57% higher chance of memory loss.

Studies have shown the many benefits of breaking up with alcohol. These include better mood, better sleep, improved concentration, and better overall health.

If you want to make a change, try finding a healthier alternative drink when you get the urge to drink something. Try to avoid social situations that are centered around alcohol and find a support group. Also, letting a friend know can make a big difference.

3. Not Getting Enough Sleep

It can be easier said than done to get adequate sleep. Family needs, stress, work, and sickness, to name a few, can all come between you and a good night’s rest.

Not getting good sleep allows toxins to build up in the brain. When you get a good night’s sleep, it essentially cleans the brain.

Habits that may be hurting your sleep:

• Going to bed at varying times without a bedtime routine.
• Listening to the news or true crime podcasts before bed or watching TV.
• Consuming caffeine or alcohol close to bedtime.

Habits that will help you get better sleep:

• Go to bed at a regular time.
• Calm your mind before you get in bed. Try journaling, yoga, reading, or meditation.
• Use sound therapy to reduce sleep noise disturbances.

4. Socially Isolating

We are social creatures by nature who need connection. It’s no wonder that isolation can bring on cognitive decline along with a host of other health concerns. Social connectedness helps to give you a sense of purpose and belonging.

In the age of technology, and with working from home being commonplace, it can be easier to live in isolation. But it’s hard to thrive physically and mentally when we are lonely.

When you prioritize your relationships, it will improve your overall health and well-being, as well build your “brain bank.”

5. Not Flossing

This one may seem random, but oral health is closely related to cognitive decline. Not flossing your teeth can quickly lead to gum issues which can cause serious inflammation. Gum problems can also lead to heart issues which can reduce blood flow to the brain.

On top of all that, persistent gum issues can weaken the immune system. Flossing your teeth is a simple habit that can easily be added when you brush your teeth if you aren’t already doing it.

6. Not Exercising

An inactive body isn’t good for healthy aging. Exercise increases blood flow to the brain, delivering oxygen and nutrients needed for healthy brain cells and better brain function.

Exercising is one of the best things that you can do to protect your brain from early brain aging. A sedentary lifestyle is detrimental to your overall health.

So, what can you do to fit exercise into your busy life?

• Plan ahead for your workouts. Scheduling exercise significantly increases your likelihood of following through. People who plan ahead are 2-3 more times likely to exercise than those who don’t.
• Walk more. Simply walking is one of the most accessible forms of exercise. Connect a walk to something you’re already doing, like after dinner, or during your lunch break. One of Dr. Amen’s favorite pieces of advice when it comes to walking is, “Walk like you are late.”
• Opt for quick, intense workouts. If you are short on time, 10-15 minutes of HIIT exercises can be done at home, or in the office.
• Exercise with a friend. Having someone to exercise with can be a great way to make it happen. Exercising and socializing at the same time can build stronger social connections and help lift your mood.

The Takeaway

Lifestyle choices inevitably affect brain aging. Taking care of your brain by taking care of your body can have a greater impact than you might realize on protecting yourself from memory loss and cognitive decline.

It can be empowering to understand that there are little daily things that you can do to positively affect your brain health. Focus on letting go of one negative habit at a time and replacing it with something better.

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