There’s a big difference between getting older and getting older with cognitive decline.
That difference comes down to our lifestyle choices. Cognitive decline isn’t just about forgetting where you left your keys; it’s about how your brain health impacts your overall quality of life as you age.
Those who want to maintain their cognitive health into their 60s and beyond know that there are certain habits they need to ditch.
In this article, I’ll share eight habits you should say goodbye to if you want to keep your brain sharp as you age. These are habits that, while seemingly harmless now, can contribute to cognitive decline later in life.
So, if you’re ready to foster a healthier brain for a brighter future, read on.
1) Skimp on sleep regularly
Sleep isn’t just a luxury; it’s a necessity for our brain health.
Getting less than the recommended seven to nine hours of sleep regularly can cause more harm than good. It’s not just about feeling sluggish and lethargic during the day. Sleep deprivation can lead to serious cognitive problems down the road.
Think about it. Our brains use sleep time for vital functions like memory consolidation and detoxification. When we cut short our sleep, we’re essentially depriving our brain of this crucial recovery time.
Research has shown a strong link between lack of sleep and cognitive decline. So if you’re staying up late or binge-watching until the wee hours of the morning, it’s time to make some changes.
2) Live a Sedentary Lifestyle
We’ve all heard it before—physical activity is crucial to overall health. But did you know that it plays a significant role in our brain health, too?
I once lived a fairly sedentary lifestyle. My job involved sitting at a desk for hours on end, and by the end of the day, I was too exhausted to do anything else. It wasn’t until I started experiencing early signs of cognitive decline, like decreased concentration levels and frequent forgetfulness, that I realized something needed to change.
So, I started incorporating regular exercise into my routine. Just half an hour of brisk walking each day made a noticeable difference. Not only did I feel more energetic, my concentration levels improved, and I found myself less forgetful.
Studies have shown that regular physical activity boosts brain health by improving blood flow and promoting the growth of new brain cells.
So if your day includes long periods of sitting or being inactive, it’s time to get moving. Trust me; your future self will thank you.
3) Over-consumption
Drinking alcohol may seem like a harmless way to unwind after a long day, but did you know that drinking too much can lead to cognitive decline?
Alcohol can interfere with communication pathways in the brain, causing memory loss and difficulty concentrating. Over time, it can shrink the frontal lobes of the brain, which are essential for functions like planning, making decisions, and forming memories.
According to a study published in The BMJ, moderate drinking can increase the risk of cognitive decline. The study found that middle-aged people who drank between 15 and 20 drinks a week were three times more likely to develop hippocampal atrophy, a form of brain damage that affects memory and spatial navigation.
4) Excessive stress
We all face stress in our lives. From work deadlines to personal issues, it’s almost impossible to avoid. However, persistently high levels of stress can wreak havoc on your brain health.
Chronic stress releases a hormone called cortisol, which can damage your brain over time and lead to memory problems and cognitive decline. It’s not just about feeling overwhelmed; it’s about how persistently high levels of stress can impact your brain health in the long run.
But don’t despair, stress management is achievable. Whether it’s through meditation, yoga, deep breathing exercises, or simply taking time for yourself, finding effective ways to manage stress can help maintain your cognitive health.
So the next time you’re feeling overwhelmed, remember—it’s not just about calming your mind at the moment; It’s about protecting your long-term cognitive health.
5) Neglecting Social Relationships
We are social creatures by nature. Our relationships and connections with others play an important role in our overall happiness and well-being. But did you know that they also affect our cognitive health?
Isolation and lack of social engagement can lead to cognitive decline. It’s not just about feeling lonely; it’s also about how our brain health is intertwined with our social interactions.
I saw this firsthand with a dear friend of mine. She was always the life of the party, full of energy and laughter. But as she got older, she became more and more isolated. It wasn’t long before we started noticing changes in her cognitive abilities.
This serves as a poignant reminder that nurturing our relationships and staying socially active isn’t just good for our hearts—it’s good for our brains, too.
6) Ignore Mental Stimulation
Keeping your brain active and engaged is crucial to maintaining cognitive health. Just like our muscles, our brains need regular exercise, too.
I’ve always been a puzzle lover. From crossword puzzles to Sudoku, I find them to be a great mental workout. But there was a period when life got in the way, and I stopped making time for them. I didn’t realize the impact until I started feeling foggy and forgetful.
That was a wake-up call. I’ve been incorporating puzzles back into my daily routine, and the difference has been noticeable. Not only did my memory improve, but I also felt sharper and more focused.
Engaging in activities that challenge your mind, such as puzzles, reading, writing, or even learning a new skill or language, can help keep your mind sharp and delay cognitive decline. So find what interests you and make it part of your routine. Your brain will thank you for it.
7) Eat a Poor Diet
We’ve all heard the saying, “You are what you eat.” But it’s not just about your physical health—your diet also has a huge impact on your brain health.
Eating a diet high in processed foods, sugary drinks, and unhealthy fats can contribute to cognitive decline. These foods can cause inflammation and oxidative stress, which can damage brain cells over time.
On the other hand, a diet high in fruits, vegetables, whole grains, lean protein, and healthy fats can boost brain health. Foods like blueberries, turmeric, and fish are known to have brain-boosting properties.
So next time you reach for that bag of chips or that extra piece of cake, think about the long-term impact on your brain health. A healthy diet isn’t just good for your body; it’s good for your brain, too.
8) Smoking
If there’s one habit you should kick for your cognitive health, it’s smoking.
Smoking harms nearly every organ in your body, including your brain. It increases your risk of cognitive decline and can even lead to dementia.
Smoking doesn’t just harm smokers themselves; secondhand smoke can also affect your cognitive health.
So if you’re a smoker, consider this another reason to quit. And if you’re not, avoid secondhand smoke whenever possible.
Quitting smoking can be tough, but the benefits to your brain health are enormous. It’s never too late to quit, and there are plenty of resources available to help you on your journey to a smoke-free life.
Final Thoughts: It’s All About the Journey
The path to maintaining cognitive health as we age isn’t a destination, it’s a journey.
This journey is closely tied to the choices we make every day. From the food we eat to our sleep habits, to how we deal with stress—every choice contributes to our cognitive health as we age.
American author and chemist Isaac Asimov once said, “The human brain is the most complex organization of matter known to us.” It’s a testament to how incredibly complex and valuable our brains are.
So remember, protecting your cognitive health isn’t just about staving off decline. It’s about nurturing and caring for the most complex organ in our bodies.
Whether you’re in your 20s or your 60s, it’s never too early or too late to start making changes. So take a moment to reflect on your habits. Which ones are serving your brain well? And which ones need to be said goodbye?
After all, the journey to a healthier brain begins with a single step. And that step begins with you.
