Dan Go@CoachDanGo
7 bad habits that sabotage your brain health:
1. Not exercising
Not exercising on a regular basis is a recipe for brain atrophy. Exercise improves memory by increasing brain-derived neurotrophic factor (BDNF).
This helps you form new synapses and improves learning & memory. If you want a healthy brain you need to move your body.
2. Not getting quality sleep
Without good sleep habits you can't form or maintain pathways in your brain that help you learn & create new memories.
It'll also be harder to be at your cognitive best because sleep deprivation affects the areas of your brain known for decision making and mood control.
Long term sleep deprivation has been linked to an increased risk of Alzheimers and dementia (1)
3. Eating inflammatory foods
You are what you eat. A diet high in inflammatory foods (fried & processed foods) can lead to chronic inflammation of the gut, which then affects your brain (2).
This includes sugary drinks and ultra processed foods.
Eating these on a regular basis leads to memory loss, lack of mood control, confusion, depression & eventual disease.
4. Having a big belly
Researchers from the University of Pittsburgh did a study and found that people who were overweight had 4% less brain volume and had brains that looked eight years older (3).
Another study involving brain scans of more than 17,000 people, found that as weight went up, blood flow in the brain went down (4)
High body fat has been shown to affect the hypothalamus, pre-frontal cortex & the hippocampus.
These areas are known for mood control, learning & memory.
You don't need to be ripped. Just get your body fat to a level where it'll avoid disease.
5. Not learning new things
The brain is like a muscle where it grows & shrinks depending on usage.
Learning new skills stimulates neurons & forms new pathways that allow electrical impulses to travel faster.
If you don't learn things you allow the brain to atrophy.
6. Not having a purpose
Humans are meaning making machines. We need a purpose to keep on living.
Studies show that having a meaning in life is correlated with reduced risk of cognitive decline & mental disease.
Having a purpose does not fall in your lap. You have to create it.
7. Not having a solid group of friends
Good friends can improve emotional intelligence, help you live longer while providing a cocktail of oxytocin, dopamine & seratonin to elevate your mood.
Friends are good for overall health. Just make sure they're not toxic.
Want to build a healthy brain? Do this:
1) Get daily exercise
2) Fix your sleep habits
3) Eat nutrient dense foods
4) Get healthy body fat levels
5) Learn new things
6) Create purpose in life
7) Have a solid group of friends
The brain is the most important organ in your body. Take care of it as if your life depended on it.
Sources:
1. academic.oup.com/brain/article/…
2. diabetesjournals.org/care/article/3…
3. onlinelibrary.wiley.com/doi/epdf/10.10…
