Mahkatop
Mahkatop — Our daily habits can significantly impact brain health. Without realizing it, some activities can accelerate cognitive decline and memory loss. Here are five habits to be aware of:
1. Lack of Sleep
Lack of sleep can impair brain function. According to Dawn Loh from the UCLA Laboratory of Circadian and Sleep Medicine, working or playing during normal sleep hours can dull certain brain functions. Research published in the December 2018 edition of sleep shows that cognitive skills, including memory and problem-solving, decrease when people sleep less than 7 hours per night. Rudolph Tanzi, a professor of neurology at Harvard University, suggests giving yourself more time to sleep by going to bed an hour earlier than usual.
2. Sitting Too Much
Excessive sitting negatively impacts the brain. A 2018 study published in PLOS One found that prolonged sitting is associated with changes in the medial temporal lobe (MTL), a critical area for memory. The study showed that those who sit for longer periods have thinner MTL regions, a precursor to cognitive decline and dementia. Tanzi recommends moving around every 15-30 minutes and setting an alarm as a reminder.
3. Lack of Social Interaction
Loneliness can accelerate cognitive decline. A 2021 study in The Journals of Gerontology: Series B found that socially inactive individuals lose more of the brain’s outer layer responsible for processing information. Loneliness is also linked to higher risks of depression and Alzheimer’s disease. It’s advisable to find 2-3 people you can regularly share with to stay socially active.
4. Consuming Too Much Sugar
Excessive sugar intake can impair memory. A study from UCLA found that a high-sugar diet can alter the brain’s ability to learn and remember information. Fernando Gomez-Pinilla, a professor of neurosurgery, suggests replacing sugary snacks with fresh fruit or dark chocolate without added sugar.
5. Staying Up Late
The habit of staying up late can damage memory. Reducing late-night activities and ensuring adequate sleep each night is crucial. Research indicates that sufficient sleep is vital for maintaining sharp cognitive skills. Tanzi emphasizes the importance of giving yourself more time to sleep rather than merely focusing on sleeping longer.
By addressing these habits, we can protect brain health and prevent future cognitive decline. (*)
