Like every other organ, the brain is affected by aging. While the aging process cannot be prevented, it is still possible to strengthen the brain as it goes through this process.
Bad Habits That Affect the Brain
However, for this to happen, there are some bad habits that one may need to let go of, as these habits could not do good for overall brain health.
Sleeping Insufficiently
For one, the importance of sleep cannot be stressed enough. It has been found that individuals who sleep for less than 5 hours have a two-times higher likelihood of developing depression symptoms. This was in comparison to those who consistently slept for 7 to 9 hours.
It has also been discovered that a third of adults do not get the suggested seven to eight sleeping hours. Research has also discovered that certain cognitive skills, such as problem-solving and memory, plummet when people end up sleeping for less than 7 hours.
When fixing this habit, it is recommended not to focus on getting more sleep. A better approach to this would be to grant oneself more time for sleep. Rudolph Tanxi, the director of the Genetics and Aging Research Unit and the co-director of the Massachusetts General Hospital's McCance Center for Brain Health, explains that one can make oneself go to bed an hour earlier. During this time, reading can be explored. However, activities like watching TV or using a laptop should be avoided, as these could be stimulating. Tanzi explains that even if one remains awake for a while, there is an extra hour to compensate for it.
Sitting Too Much
Excessive sitting has been seen to be linked to alterations in a brain section associated with memory. Thinning in the medial temporal lobe (MTL), a region that creates new memories, has been seen to be a precursor to dementia and cognitive decline.
Tanzi advises one to move after sitting for 15 to 30 minutes. If necessary, an ongoing timer could be set. Tanzi suggests active movements, such as walking around the house or doing push-ups, squats, or lunges.
Stressing Out in the Long Run
Chronic stress can significantly affect the brain. It may kill neurons and shrink the prefrontal cortex, crucial for learning and memory. Tanzi explains that one major stress trigger for older adults is a my-way-or-highway way of thinking. This mindset that involves high expectations could lead to negative reactions that could elevate stress when things don't go according to plan.
With this, it is recommended to have flexible reactions. Deep breathing and self-reminders could work when one is about to feel upset.
Socializing Too Little
Loneliness has been linked to higher Alzheimer's risk and cognitive decline acceleration. It has also been found that less socially active individuals end up losing more of the gray matter in the brain.
With this, keeping in touch with others is generally recommended. Tanzi suggests finding two to three individuals to share anything with.
Eating Too Much Junk Food
Among individuals who eat a lot of fries, hamburgers, and soft drinks, it has been discovered that brain regions linked to mental health, learning, and memory are smaller. This shows how what one eats could tremendously affect overall brain health.
Incorporating healthy foods, such as nuts, berries, green leafy vegetables, and whole grains, could help slow cognitive decline and preserve brain function.
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