Dementia and Alzheimer's: 13 bad habits for brain health (2023)

not enough sleep

being socially isolated

Human beings are social beings. We need human contact to survive and thrive. It is also important for healthy brain function. A lack of friendly interactions has been linked to cognitive decline. Perceived social isolation and loneliness are risk factors for worse cognitive functioning, depression, and faster cognitive decline. People who have friends, even some close friends, are less likely to develop Alzheimer's disease and brain decline. They are also happier and more productive. If you want to meet new people, look into social hobbies that allow you to meet other people. Dancing, tennis and bridge are some examples of activities where you can go out and meet new people.

fast food

Human beings are social beings. We need human contact to survive and thrive. It is also important for healthy brain function. A lack of friendly interactions has been linked to cognitive decline. Perceived social isolation and loneliness are risk factors for worse cognitive functioning, depression, and faster cognitive decline. People who have friends, even some close friends, are less likely to develop Alzheimer's disease and brain decline. They are also happier and more productive. If you want to meet new people, look into social hobbies that allow you to meet other people. Dancing, tennis and bridge are some examples of activities where you can go out and meet new people.

Listen to loud music

Hearing loss is linked to brain problems, including brain shrinkage and increased risk of Alzheimer's. One possibility is that the brain has to work harder to process what is said and is unable to store what it hears in memory. Protect yourself from hearing loss by not turning your device's volume up to more than 60% of the maximum volume. Don't listen to your device for more than a few hours at a time. Listening to a device too loud can permanently damage your hearing in less than 30 minutes. Protect your hearing to protect your brain.

be sedentary

Physical inactivity is associated with a higher risk of dementia. It also increases the risk of high blood pressure, diabetes and heart disease, all of which are linked to Alzheimer's disease. You don't have to try too hard. Gardening or walking for at least 30 minutes at least three times a week is enough to reduce the risk of dementia and other chronic diseases. Walking is one of the most effective and easiest exercises you can do. All you need to get started is a pair of sneakers. Physical activity has a positive effect on the health of blood vessels, including those in the brain. It also improves neuroplasticity, the brain's ability to form new connections in response to experience, learning or injury. Exercise also has stress-reducing benefits. Physical activity increases the flow of oxygen to your muscles and brain.

stop smoking

Smokers have an increased risk of dementia, including Alzheimer's disease. Smoking shrinks the brain and causes memory loss. It damages blood vessels and increases the risk of diabetes, heart disease, high blood pressure and stroke. Many people try several times to quit smoking before succeeding. If you need help quitting smoking, talk to your doctor about nicotine patches and prescription medications. These are effective treatments that can help you reach your goal. There are quit smoking programs and other tools your doctor can recommend.

eat a lot

Overeating and consuming too many calories is associated with an increased risk of cognitive impairment and dementia. Overeating leads to weight gain and obesity, which contributes to diabetes, heart disease and high blood pressure. All of these conditions increase the risk of brain disorders and Alzheimer's disease. Talk to your doctor about how best to manage your weight and how to lose weight if you are overweight. Your doctor may recommend that you see a registered dietitian to create a diet and nutrition plan that works for you. If you think that overeating is a symptom of an eating disorder, a therapist can help you learn strategies for changing unwanted patterns and behaviors that lead to overeating.

Not getting enough sunlight

Low levels of sunlight have been linked to poor brain function. Researchers have discovered that we need natural light to optimize brain function and fight depression. Adequate sun exposure is also necessary to maintain adequate levels of vitamin D. Vitamin D is necessary for healthy bones and to improve mood. Sun exposure alters levels of the neurotransmitter serotonin and the hormone melatonin. Get enough sun exposure to promote mental health and cognitive function and protect against cognitive decline and dementia. Scientists have discovered that exposure to natural sunlight is necessary to prevent brain disease. Clinical trial research suggests that fair-skinned people are able to produce adequate levels of vitamin D with as little as 15 minutes of sun exposure a day, while dark-skinned people may need up to several hours of sun exposure to produce adequate levels of vitamin D. vitamin D. vitamin D D. Know your safe sun exposure limit. Be careful not to burn yourself, as sunburn has been linked to higher rates of skin cancer and potentially fatal melanoma.

being dehydrated

Dehydration affects the brain and contributes to cognitive dysfunction. Dehydrated people have difficulties with executive functions, which are cognitive processes needed to control behavior. Dehydration also negatively affects attention span and increases reaction times for motor tasks. Drink plenty of fluids and replace electrolytes lost during hot weather and exercise. If you feel thirsty, you are already dehydrated. Your urine should be pale yellow in color. If it's darker, you're probably dehydrated. If it's clear, you may be drinking too much fluid.

eat a lot of sugar

A high-sugar diet impairs brain function by altering levels of beneficial bacteria in the gut. One study found that mice that consumed a high-sucrose diet had difficulties with spatial memory and cognitive flexibility. Sugar feeds harmful gut bacteria such as Clostridiales (Clostridium spp), which have been linked to reduced cognitive flexibility. Sugar consumption is also associated with a reduced population of Bacteroidales (Bacteroides spp.), which when reduced also inhibits bowel function. Foods high in sugar include orange juice, fruit juice, honey, pastries, cakes, pastries and ice cream.

maintenance of head injuries

Resistance to repeated head injuries from contact sports or physical activity is associated with traumatic brain injuries that increase the risk of cognitive problems, mood disorders, headaches, language problems and aggressive behavior. Participation in contact sports such as football, baseball, softball, and basketball contributes to many head injuries in the United States each year. Participating in individual activities such as cycling, diving, surfing and driving all-terrain vehicles (ATVs) also results in thousands of head injuries each year. Take precautions to protect yourself when playing sports and doing physical activities. If you suffer a head injury, seek help immediately.

Living in a polluted environment

One study found that people who lived near busy roads or highways were more likely to develop dementia. Exposure to car pollution can also have a negative impact on cognition. Live away from highways and streets with heavy traffic if you can. Invest in an air purifier that removes indoor air pollutants.

eat too much salt

Hypertension, particularly in middle age, is associated with an increased risk of cognitive deficits and stroke. The systolic reading, which represents blood pressure as the heart contracts, appears to be more important than the diastolic reading for later risk of cognitive decline. The latter represents the blood pressure when the heart is at rest between beats. Most Americans consume too much salt and too little potassium, both of which have a negative impact on blood pressure. Avoid salty foods, don't add salt to your food, and monitor your blood pressure. See your doctor if it starts to rise.