Did you know that one in nine adults experiences some form of cognitive decline as they age? Even more surprising, over 10% of adults aged 45 to 65 report what the CDC calls “subjective cognitive decline.” While genetics do play a part, you can take action! There are several lifestyle changes you can make to help protect your brain. This includes improving your sleep, eating better, exercising regularly, and managing stress.
Research in Frontiers in Aging Neuroscience highlights the strong link between lifestyle habits and brain health as we get older. Consuming plenty of fruits and vegetables and staying active are key to maintaining cognitive function. However, there are less obvious habits that can impact your brain health too. Here are eight things to stop doing to protect your cognitive abilities.
Limit Artificial Sweeteners
Artificial sweeteners, like sucralose and aspartame, can be helpful for managing blood sugar. Yet, consuming them frequently might harm your brain health. Some studies link these sweeteners to an increased risk of dementia and Alzheimer’s disease. Moderation is crucial here! It’s fine to use a little real sugar in moderation. Women should aim for no more than six teaspoons of added sugar per day, while men can have up to nine. Unsweetened fruit is a fabulous way to satisfy your sweet tooth without guilt.
Keep Moving
Regular exercise is a powerful tool against cognitive decline. It boosts blood flow to the brain and increases a helpful protein called BDNF, vital for memory and cognitive health. Aim for at least 30 minutes of activity on most days, whether it’s walking, dancing, or gardening. Even household chores count!
Get Social
Social interactions can help keep your memory sharp as you age. People with strong social networks are less likely to experience cognitive decline. So, make time for friends and family! It’s more beneficial than just connecting through screens—all that time online can actually increase cognitive decline, according to recent studies.
Prioritize Sleep
Sleep is crucial for brain health. Aim for seven to nine hours each night. Poor sleep can contribute to the buildup of harmful substances in the brain that are linked to Alzheimer’s. If you struggle to sleep, consider developing a calming bedtime routine and eliminating screentime before bed. If you still feel tired after a full night’s sleep, consult a doctor—it could be a sign of other issues, like sleep apnea.
Avoid Fad Diets
While superfoods like kale and açai have benefits, don’t overlook everyday foods that support brain health, such as beets, walnuts, and eggs! A balanced diet rich in fruits, vegetables, and whole grains is far more beneficial than fixating on trendy foods. Consider adopting a Mediterranean-style diet, focusing on plant-based ingredients, which is known to promote cognitive health.
Manage Stress
Chronic stress can negatively impact your brain. Even though some stress is unavoidable, finding ways to manage it is essential for your mental well-being. Techniques like guided meditation, regular exercise, and engaging in hobbies can help reduce stress and its effects on cognitive health.
Don’t Skip Egg Yolks
If you’re avoiding egg yolks for health reasons, reconsider! The yolk contains essential nutrients like choline, crucial for brain function. One whole egg has a significant amount of choline, helping support cognitive performance. If you want alternatives, dark meat chicken also provides similar benefits.
Limit Alcohol Intake
While moderate drinking can be fine, excessive consumption can harm memory and brain function. Keep alcohol intake to one drink per day for women and two for men. Alternate with non-alcoholic drinks and consider opting for mocktails to enjoy social occasions without overdoing it.
Remember, getting older doesn’t have to mean losing mental sharpness. By making simple, consistent lifestyle changes today—like getting enough sleep, staying active, and managing stress—you can keep your mind sharp and your memory strong. Every small change you make can add up, ensuring a healthier brain for years to come!
