Every day choices can have a negative effect on your brain.
Many people know that poor diet and lack of exercise can have negative consequences on your brain's health, but there are lots of other daily choices that could be affecting your cognitive abilities as well. Each one of these can have a significant impact to help your brain work better - as well as age healthier. No matter what your age, it's never too late to start.
1. Focusing on the Negative
Holding onto grudges and resentments are never fun. Having these and other negative thoughts not only put you in a poor mood, but research also shows that it can lead to cognitive and memory decline in those over 55 years old. It was shown that individuals that had repeated negative thoughts had more tau and amyloid deposits, which are key markers for Alzheimer's disease.
Some of the best ways to counteract negative thoughts is with positivity (duh!). Take some time to think about and make a list of things you are grateful for. Take some deep breaths and focus on the good things in your environment. When negative thoughts pop into your head, dismiss them with a verbal "goodbye."
2. Skipping Vaccines
About more than half of all American's did not receive the flu shot during the '18-'19 flu season, and we know the current state of views on the COVID-19 vaccine, however one thing that many people do not know is the effectiveness of vaccinations against dementia. For individuals between the age of 75 and 85, the flu vaccine is correlated with a reduced likelihood of developing Alzheimer's disease, based on research from the McGovern Medical School at the University of Texas. Additionally, studies have found that those aged 65-75 had a 25-30 percent reduction in chances of developing Alzheimer's after receiving the pneumonia vaccine.
3. Consuming Sugary Drinks
Do you usually have a tall glass of juice with breakfast or stop and fill up a large soda during the day? in 2017 there was a study conducted that linked sugary beverage consumption with poor episodic memory and decreased brain volume. By avoiding soda, sweet tea and juices you limit spikes in blood sugar and exaggerated insulin responses, which in many people trigger chronic inflammation in the brain.
For those that love juices, it is far better to eat whole fruits. A small orange will contain 9 grams of sugar and 2.5 grams of fiber. When you consume an equivalent amount of orange juice, the fiber has all been strained out and only the sugar remains.
4. Poor Sleep
Few things are as important to mental clarity and sharpness as good sleep. One of the biggest factors to good sleep is consistency by going to bed and waking up at the same time every day. Frequent time zone changes, too much caffeine and too much stress can disrupt your sleep schedule. Additionally, sleeping in a room that is too dark or light, too cold or hot and also cause poor sleep. Certain treatable medical conditions such as sleep apnea can be a major factor in poor sleep. “Abnormalities in oxygen level can be damaging to nerve cells, which may accelerate over time and contribute to more memory and cognitive issues,” says Alon Avidan, M.D., Sleep Disorders Center at the University of California, Los Angeles.
5. Loud Music, Especially Headphones
Not only does it damage your ears and hearing but loud music can be bad for your brain. Studies have shown that mild hearing loss was associated with nearly twofold likelihood of dementia. When using headphones, if someone else can hear the music, it is too loud. If going to a shooting range or concert, foam earplugs are greatly recommended.
6. Widely Used Medicines
Many common drugs including anti-depressants, some over-the-counter antihistamines and some overactive bladder medications, can limit the actions of acetylcholine, which is a important chemical for memory and learning. Overall, a higher use of these mentioned drugs can lead to increased dementia incidence.
7. Lack of Purpose
Work, family, goals - when you are younger you have many different reasons put forth effort and people that rely on you. Although freeing, as you get older, the lack of those responsibilities can also have a negative effect as well. “Having a reason to get up in the morning, knowing that people are depending upon you, feeling that you are making important contributions can contribute to healthy aging,” Scott Kaiser, M.D explains. In a study of his, individuals that scored higher in a life-purpose assessment had approx. a 2.5 more likely chance avoid Alzheimer's than those with a low life-purpose score.
If you are finding yourself with a lack of meaning, do yourself and your brain a huge benefit by finding some new responsibilities. Local charities and volunteer groups have lots of opportunities to serve and give back. Get an animal that you can care for or find a project/hobby that you are passionate about.
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