The brain is a complicated computer that no one has yet cracked; there's still a lot we don't know about the human body's tremendously complex processing center. But that doesn't mean you have no power over your brain's health. There are numerous things you can do daily to boost your cognitive health and some negative habits that might permanently harm your brain.
1. Excessive Alcohol Consumption
While a few drinks may help you get out of your thoughts, overindulging daily may lead your brain to shrink. Several studies have linked chronic heavy drinking to a decrease in brain capacity, including one from 2007 that revealed that the more alcohol someone drinks regularly, the lower their brain volume is. To keep safe, limit your alcohol consumption to two drinks per day for males and one drink per day for women.
2. Smoking
You may be aware that smoking can harm your lungs, but did you know that it can also damage your brain? According to one study, smoking just one cigarette per day can diminish cognitive function by about 2%, while smoking a pack per day can reduce critical thinking and memory by nearly 2%. Tobacco contains hundreds of chemicals that constrict and damage blood vessels, including those in the brain, depriving it of oxygen and nutrients.
3. Drinking Too Much Coffee
If you're a die-hard java fan, you might want to tone it down a notch. Participants who consumed more than six cups of coffee per day had a 53 percent higher risk of dementia and lesser brain volume than those who drank less, according to Australian research of over 400,000 people. Though you enjoy coffee, you are not required to abstain: Moderate coffee drinking has been linked to a many health benefits, including lower risk of heart disease, various malignancies, Alzheimer's disease, and Parkinson's disease. "Moderation is the key, as it is with most things in life. High coffee consumption is unlikely to be beneficial to your health". The study's lead author wrote!
4. Lack of Physical Activity
According to a study published last spring, older persons who engage in modest amounts of exercise, such as walking, gardening, swimming, or dancing, experience considerably less brain atrophy than those who do not. According to Columbia University researchers that compared brain MRIs of 1,557 older persons to their physical activity levels, the difference was comparable to four years of brain ageing.
5. Being Overwhelmed
People who live high-stress lives may face brain shrinkage and memory loss even before they turn 50, according to a 2018 study published in the journal Neurology. Dr Sudha Seshadri, professor of neurology at UT Health San Antonio, said, "Higher levels of cortisol, a stress hormone, seem to predict brain function, brain size, and performance on cognitive tests." "Long before any symptoms could be noticed, we discovered memory decline and brain shrinkage in relatively young patients. It's never too early to start thinking about how to manage stress."