The brain is an extraordinary computer with 86 billion neurons and 85 billion non-neural cells; neurons are the fundamental unit of our nervous system, which controls everything we do: breathe, walk, feel, and think.
We have to take care of the brain to have a healthy and happy life, but we unintentionally damage the brain by building bad habits detrimental to our nervous system.
Studies show that our high-tech society is making our brains slow and dumber day by day.
We do not know that these habits we enjoy are damaging our brains. Here are the eight brain-damaging habits we should quit to keep our brains healthy.
8- High sugar consumption
Everyone knows that when we consume a lot of sugar, our blood glucose level rises. High glucose in the blood decreases the production of brain-derived neurotrophic (BDNF), an imperative chemical for the brain to make new memories and learn new things.
As a result, a high-sugar diet restricts the brain’s capability to learn and form memories. This is most likely where you discover why you have had trouble with your short-term memory recently. There are numerous studies on sugar’s effects on the brain; here is a fascinating article, Sugar Now or cocaine later, by Anne.
Some of the largest companies are now using brain scans to study how we react neurologically to certain foods, especially sugar. They’ve discovered that the brain lights up for sugar the same way it does for cocaine.
— Michael Moss
How to fix it?
Try to minimize the sugar intake daily; the following steps might help you cut down on sugar poisoning.
- Don’t buy soda; try to ditch it with diet drinks if you really want it. Water is the best option.
- Eat fresh, frozen, or dried fruits
- Read the labels to buy the lowest sugar and sodium product
- Add banana or dates in oats instead of sugar
- and slowly replace it completely
The following story will help you drink 3–4 liters of water and take water intake measurements with an easy trick.
7- Too much screen time can negatively impact your mental health
It’s more than a year since I stepped inside the office. Modern technology and the pandemic accelerated screen time in the past couple of years.
Study shows that face-to-face meetings are really valuable for our mental health. People are spending way more time on screen than ever in history.
Research at the University of Michigan also found that a 10-minute face-to-face conversation improves cognitive functions.
Study shows that amid the pandemic, mental health increased because people are spending way more time alone and at home, causing depression. The lack of personal interaction limits the brain’s ability to generate better connections.
Looking at screens all day, starting from first thing in the morning can hurt your wrists, back, eyes, neck, and ears. Too much screen time also interrupts our quality of sleep.
Researchers show that excessive screen time has proven to have adverse effects on our creativity, intellect, and emotional health.
How to fix it?
Set a clear limit with screens to avoid damaging your brain in the long run. The goal is not to 100% avoid screen time, which is impossible in modern society.
Research shows that adults should limit 2 hours of screen time outside of work.
6- Sleep deprive
We all know that our central nervous system is our body’s main information highway. Sleep is vital for your body to function perfectly, but severe insomnia can cause disruptions in how your body transmits and processes information.
Pathways are established between nerve cells (neurons) in your brain during sleep that help you recall new knowledge. Sleep deprivation drains your brain, making it unable to function effectively. Here is an excellent article on how to sleep productively.
Sometimes, lack of quality sleep develops microsleep, meaning people fall asleep from a few seconds to 30 seconds. Microsleep is out of control and can be fatal, especially when you are in the driving seat.
5- Overeating
Overeating is thought to be a bad eating habit that leads to long-term health consequences for the brain.
It has a physical impact on you and puts you at risk for major health problems, including obesity, heart disease, diabetes, and high blood pressure, all of which are linked to brain diseases like Alzheimer’s.
Research shows that overeating food has been linked to a higher risk of moderate cognitive impairment, memory loss over time, and obesity.
How to fix it?
You first need to be conscious of the risks you expose yourself to overeating. Would you like to have to suffer for a lifetime for eating the jumbo pizza or box full of high-sugar chocolates every night for a month or more? Is it really worth it?
4- Multitasking can damage the memory
Over time, stress hormones from multitasking can damage the memory center in the brain. Focus on one task at a time for better efficiency and memory.
— Peter Lawrence
People who multitask are persistently distracted, and they aren’t as focused as those who use the brain to work on one task since they are using all portions of the brain at once. Multitaskers have a harder time filtering out extraneous information.
The worst finding is that multitasking consumes even more time than it saves while compromising innovation.
Research shows that multitaskers had reduced density in the anterior cingulate cortex, which is crucial for cognitive, empathy, and emotional regulation.
3- No movement
We aren’t always motivated to go to the gym or stick to our health goals. You can easily observe the gyms spike in January, but it drops off a few weeks later.
Study shows that staying physically inactive for a long period creates anatomical changes in the brain, increasing the risk of heart disease. It is also true that sitting for long hours without moving can negatively affect your brain health.
To get the motivation to hit the gym or go for a long walk, remember we have only one body for the rest of our lives, and it’s our duty to keep it healthy.
Try to incorporate some kind of regular movement in your life. I love to go on hikes instead of confined spaces called gyms. Hiking has great benefits for our brains.
Exercise is really for the brain, not the body. It affects mood, vitality, alertness, and feelings of well-being. — John Ratey
2- Bad hearing
Your delicate ears are the ones that suffer the most in today’s loud surroundings. Today, your ears have a lot more to deal with traffic noise, subways roaring, music, headphones, and construction in the area.
The noise level is insanely high. Research shows that hearing issues are increasing daily in this modern society.
Research shows that ear infections can create hearing difficulties and neurological complications in the long run.
1- Constant information
Too much information will make your brain choke. — Bryan Davis
Research shows that an average American consumes around 34 GB of information daily, increasing at least 350% in the past three decades.
The study also shows that if we continually put ourselves in a state where we receive more information than we can handle, this can damage our brain by constantly handling irrelevant new information.
When your brain takes new information daily and tries to digest and work with it, you put a lot of strain on applying the learning in the appropriate places.
Too much data also affects your cognitive functions, especially decision-making.
So many people are struggling to create happiness while their brain is inundated by noise. If your brain is receiving too much information, it automatically thinks you’re under threat and scans the world for negative first. Because the brain is limited, whatever you attend to first becomes your reality.
— Shawn Achor
The Bottom line
- These are some of the habits we may not know are hurting our brains. I used to do almost all of them after learning, but I am constantly trying to cut back to keep my brain healthy.
- My hiking habit adds a lot of value to staying in shape and keeping my brain healthy.
- Always try to live a balanced life: quality sleep, a lot of water, and a great diet (dark leafy greens). Here is an excellent article on brain foods.
- Stay safe and take care of your brain
My Energy Booster Stack
Many readers asked if I consume any supplements. Yes, I do. However, I consider supplements as add-ons, not solid meal replacements.
I prefer to eat whole foods and avoid canned ones. I also believe that recent food quality has lacked proper nutrition, so I take supplements to fill the gap.
I only consume proven and continuously consumed supplements by scientists like Andrew Huberman or experimental gentleman Tim Ferris. Supplements will help you enhance your overall life.
| What I Take & Why | Supplement Name – Optimize your health journey |
| Sleep Supplements Preferred to take 30 – 60 minutes before bedtime. | Magnesium L-Threonate –> 144 mg Apigenin –> 50 mg L-Theanine –> 200 mg |
| Supplements for Brain Performance | Creatine –> low dose (5 grams) taken daily Omega-3 Fatty Acids –> 2-3 of EPA daily1 Phenylethylamine (PEA) |
| Anti-inflammatory Supplements | Turmeric / Curcumin with Black Pepper -> Joint Support N-Acetyl Cysteine (NAC) –> Support immune function Methylsulfonylmethane (MSM) –> for treating injuries Athletic Greens –> as “nutritional insurance” |
| Physical Performance + Recovery Supplements | Grass Fed Whey Protein –> Joint health and recovery Alpha-GPC –> Before a workout L-Tyrosine –> To enhance exercise performance Branched-Chain Amino Acids –> to enhance muscle building & recovery L-Glutamine –> for gut health and muscle recovery Zinc –> for exercise recovery (muscle damage) |
| Immune Support Supplements | L-Lysine –> to combat viral infections and cold sores Apple Cider Vinegar –> to boost immunity Medicinal Mushrooms –> to enhance immune function |
