A Harvard Brain Researcher Warns You Against These Top 5 Deadly Brain-Destroying Habits

No, it’s not coffee, work, or Netflix.

Healthy brain habits boost your cognition and memory but they won’t help if you don’t give up bad habits that damage your brain health.

The effects of bad habits will always outweigh the effects of good habits. Giving up bad habits is the first step to improving your brain health.

Dr. Uma Naidoo a neuroscience researcher warns against these five brain-damaging habits.

1. Two Food That You Need to Ditch

Your diet is the number factor for a healthy lifestyle. Food will either nourish or repress your brain power.

A brain-healthy diet includes these 6 foods according to Dr. Naidoo, so she makes sure to eat them daily.

But she focuses more on not eating the two foods that are proven to cause brain fog and poor cognition.

She avoids fried foods at all costs as they can increase the risk of anxiety and depression.

Another food that she avoids is sugar, which is a real challenge as we now live in a sugar land.

The food industry has sneaked in sugar in everything. All pre-packed, processed foods are dripping with sugar.

A diet high in sugar has been linked to an increased risk of Alzheimer's and dementia. High blood glucose levels can impair memory and decrease memory storage in the hippocampus.

You can’t cut out these foods forever but you can focus on moderation. The less you eat these foods the better your brain functions.

Here’s what you can do:-

• Stick to one cheat day a week.
• Switch after-dinner dessert with dark chocolate and fruits.
• Meal prep for the entire week on the weekends to avoid junk food.

2. Carry This Everywhere You Go

Your brain is 75% water so dehydration alone can wreck your brain health in mere minutes.

2% dehydration can harm your problem-solving capabilities and lead to short-term memory loss. And even a little dehydration can cause mental unclarity.

So, don’t be lazy, get off the couch and drink a tall glass of water. Dr. Naidoo ditches dehydration by carrying a water bottle everywhere.

Carry a reusable water bottle, even if you are going to your nearby supermarket for a grocery run.

The simple act of sipping water throughout the day can protect your cognition and keep your brain in top shape.

Avoid sugary soda drinks and try to limit caffeine as well as they can cause a brain crash due to high sugar.

Here’s what you can do:-

• Take your water bottle everywhere with you.
• Have a glass of water in the morning before coffee.
• Add fruits and herbs to your water bottle to keep it fun.

3. Never Skip a Stroll in the Sun

Sun is not the villain you believe it to be. Harmful UV rays can accelerate aging and even cause skin cancer, but that doesn’t mean you must lock yourself indoors.

Regular sun exposure has been linked to higher Vitamin D levels which have been proven to reduce the risk of dementia and memory impairment.

Basking in sunlight daily even for 10 minutes can help you get your weekly dose of Vitamin D.

Sunscreens can reduce the absorption of Vitamin D but it’s can’t block it completely. So, lather yourself in sunscreen and wander outside to rejuvenate your brain.

Here’s what you can do:-

• Go outside for 5 minutes right after waking up.
• Let your skin absorb the morning sunrays without any blockage.
• Wear SPF 50 full-protection sunscreen before you leave the house.

4. Don’t Fall Into the Dark Side

As a society, we are collectively anxious at all times. Zero political and economic stability makes us question everything.

The perpetual state of anxiety weakens your memory retention which causes forgetfulness. It wrecks your focus which lowers concentration.

Everyday anxiety can cloud your judgment and lower your cognition powers. Poor mental health can trigger memory and cognitive issues in the brain.

You can’t escape anxiety but you can learn to manage it well. Incorporating mindfulness habits into your routine can minimize your stress and anxiety.

Dr. Naidoo prefers to clear out her head by meditating for a few minutes every time she feels like sinking into the pit of anxiety.

So, protect your brain by adopting holistic habits that help you reduce anxiety and stress.

Here’s what you can do:-

• Take a deep breath hold it for five seconds and then exhale through your mouth while making a sighing noise.
• Go for a walk without any digital device to clear out your head.
• Close your eyes and practice breath awareness by simply focusing on your breath. I chant ‘Om’ while exhaling for better control.

5. The Worse Debt You Can Have

Sleep deprivation is the norm as 33.3% of people all over the world suffer from a sleep disorder.

Sleep debt is dangerous for your brain health. It leads to brain fog which is a symptom that your brain needs more rest.

OTTs and Social media have made us a slave of digital content. We either scroll or binge-watch into the night.

Bedtime revenge procrastination is the main culprit for poor quality sleep. The less you sleep the more your brain suffers. You are killing your brain power daily with this destructive habit.

If you want to improve your brain function then ensure better quality sleep every night.

Dr. Naidoo makes sure to exercise daily as it regulates the circadian cycle which leads to better sleep at night.

Here’s what you can do:-

• Close your laptop three hours before bedtime to prevent bedtime procrastination.
• Keep your phone in sleep mode to avoid the temptation of doom scrolling.
• Weight lifting and power yoga are the best exercises that can help you improve your sleep quality.

Conclusion

Your brain is your most important asset. You are who you are because of this precious organ.

Your life is wholly dependent on it, so you need to protect it at all costs. These are the top five everyday habits that will destroy your brain gradually.

• Eat less fried and sugary junk.
• Carry your water bottle everywhere.
• Cultivate habits that help you release anxiety.
• Go outside in sunlight daily to absorb Vitamin D.
• Improve your sleep etiquette for quality sleep every night.

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