How Common Habits May Harm Your Brain: A Guide to Protecting Cognitive Health

Our brain is one of our strongest assets, but do you know that some of our most common habits may damage our brain and its functions? — Despite its relatively small size, accounting for only about 2% of our total body weight, our brain consumes approximately 20-25% of our total energy (National Geographic, 2014). However, certain everyday habits can undermine its efficiency and functionality, leading to adverse effects on cognition, memory, and mental health. Understanding these detrimental habits and making informed changes can help preserve and enhance the remarkable capabilities of our brains.

1. Skipping Breakfast

Breakfast is one of the most important meals of the day. In the rush of city life, we often forget about it. Fast food and on-the-go meals have become the norm, and we need to consider the importance of breakfast. According to research, children and adolescents who eat a nutritious breakfast have improved their attention, memory, and problem-solving abilities.

Breakfast helps to maintain stable blood glucose levels after the overnight fast, which is crucial for brain function. Eating breakfast also improves attention and concentration, as children who have breakfast tend to be more attentive during school (Rampersaud et al., 2005; Hoyland et al., 2009).

TIPS

• Start your day with a balanced meal that includes whole grains like oats or whole wheat, fruits, and protein sources like eggs or yoghurt.
• Avoid high-sugar cereals and pastries which can cause rapid spikes and crashes in blood sugar levels.

2. Chronic Stress

Stress is one part and parcel of life. We can expect stress in every step of our lives. Stress isn’t always bad, sometimes it motivates us to work better. However, when this stress is present for a prolonged period it can greatly harm our brain health. When we are exposed to stress, our bodies release cortisol in reaction; however, chronic high amounts of cortisol can be damaging to our brain function. It can lead to neurotoxicity and inhibit neurogenesis (the formation of new neurons), and this particularly affects the hippocampus which is crucial for our memory and learning. (Sapolsky, 2020)

TIPS

• Techniques such as deep breathing or progressive muscle relaxation can help reduce stress and improve focus.
• Establish clear boundaries between work and personal time. Schedule regular breaks and engage in hobbies or activities that bring you joy.

3. Sleep Deprivation

Sleep plays a crucial role in our memory consolidation, attention and decision-making. During Rapid Eye Movement (REM) and Slow Wave Sleep (SWS), our brain processes and stores the information acquired throughout the day. Quality sleep improves our memory by enhancing the brain’s capacity to absorb and retain that information.

Lack of sleep also reduces the brain’s ability to maintain attention and concentration. Sleep deprivation affects the prefrontal cortex of the brain, a region responsible for higher-order things and executive functions. This results in poorer judgement and decision-making. It can also lead to long-term cognitive impairments and an increased risk of Alzheimer’s disease (Walker, 2017).

TIPS

• Go to bed and wake up at the same time each day this consistency will help you regulate your body’s internal clock.
• Limit exposure to screens at least an hour before bedtime
• Avoid caffeine and heavy meals in the evening, which can disrupt sleep.

4. Lack of Physical Activity

Physical activity is very crucial for the cognitive functioning of the brain, such as memory, attention, and executive functioning. Exercise boosts blood flow to the brain, promotes neurogenesis, and supports overall brain health. Research indicates that physical activity can enhance hippocampal function, which improves memory formation and retrieval (Erickson et al., 2011). Apart from this, Exercise can also improve Mood regulation. Exercise increases The activity of neurotransmitters such as serotonin and norepinephrine helps mood regulation and helps to decrease the symptoms of depression (Blumenthal et al., 2012)

TIPS

• Incorporate a 30-minute walk into your schedule which can boost circulation, enhance mood, and stimulate cognitive function.
• Include yoga in your routine to improve flexibility, reduce stress, and promote overall well-being.

5. Excessive Alcohol Consumption

Excessive alcohol consumption is often linked with significant memory impairments, both short-term and long-term memory. This happens because alcohol affects the hippocampus region, which we have previously discussed, and is responsible for memory consolidation.

Alcohol also affects our attention and executive functions. Alcohol disrupts the neurotransmitter system, particularly those involving dopamine and norepinephrine, which are important for attention and alertness. Furthermore, alcohol is responsible for neurotoxicity in our frontal lobes, which affects our executive functions. At last, it can also reduce neuroplasticity (Hines & Nestor, 2018).

TIPS

• If you choose to drink, select options like red wine that contain beneficial antioxidants. However, moderation is key, as excessive consumption negates any potential benefits.

6. Social Isolation

Individuals who lack regular social interactions often experience a faster decline in cognitive functions. Social isolation can trigger chronic stress and activate the hypothalamic-pituitary-adrenal axis, which can have detrimental effects on the brain, particularly the hippocampus and prefrontal cortex. This isolation can disrupt the balance of important neurotransmitters like dopamine and serotonin, which are essential for regulating mood, motivation, and cognitive functions. A strong social network can serve as a protective factor, offering emotional support to combat stress and mental health issues (Holt-Lunstad et al., 2015).

Tips

• Engage in volunteer work to meet new people and contribute to meaningful causes.
• Schedule regular catch-ups with loved ones, whether in person or through video calls.

7. Screens produce blue

Light inhibits the generation of melatonin, a hormone that regulates sleep. Hence, using phones or laptops before sleep affects our ability to get quality sleep by affecting the production of melatonin and circadian rhythms (Hirshkowitz et al., 2015).

TIPS

• Set intervals to step away from screens and engage in non-digital activities.
• Practice the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for at least 20 seconds.

8. Chronic Multitasking

In today’s world, multitasking is often seen as a sign of productivity, but is it beneficial for our brains? Research suggests that our brains struggle to deeply focus on multiple tasks simultaneously, leading to decreased performance in each task. This fragmentation of attention prevents us from fully concentrating on any single task. Constantly juggling multiple tasks can lead to cognitive overload, reducing our efficiency in processing information (Ophir et al., 2009).

TIPS

• Focus on one task at a time to improve efficiency and performance.
• Allocate specific blocks of time for different tasks and take regular breaks to avoid cognitive overload.
• Incorporate mindfulness practices to enhance concentration and reduce stress.

9. Overuse of Technology

Frequent social media use can affect our attention span. When we use our phones, we engage in frequent task switching, which affects our ability to focus on a single task. Task switching increases the cognitive load and makes it harder for us to process information. Constant media use can disrupt the balance of neurotransmitters involved in attention and focus, leading to a decreased ability to sustain attention (Rosen et al., 2013).

All these factors can have a significant impact on cognitive function and overall well-being. By addressing these issues and embracing healthier habits like mindful eating, regular physical activity, balanced use of screens, and maintaining social connections, we can better support our brain health and improve our quality of life. Prioritizing these changes will not only enhance cognitive performance but also nurture a more resilient and flourishing mind.