Brain Habits 2

 We know that a bad diet and a perpetual indentation on the couch aren’t good for you or your brain. Work on the good habits and get rid of some of your bad habits to help your brain stay healthy.

Bad Habits to overcome:

Quality sleep is lacking. Consistency is one important marker of good quality sleep: Go to bed and wake up at the same time every day. Shift work, changing time zones, chronic stress and too much caffeine or alcohol can all throw off your rhythm. So, too, can sleeping in a room that’s not cool or dark enough. And if you have symptoms of sleep apnea, such as snoring or daytime sleepiness, see a doctor. Getting a good night’s sleep is a good habit but we also need quality sleep to help our brain.

Turn down the Mic. If it’s bad for your ears, it could very well be bad for your brain. In a study of 639 adults ages 36 to 90, mild hearing loss was associated with a nearly twofold likelihood of dementia.  As a rule, if someone else can hear sound from your earbuds, they’re too loud so, turn them down.

Monitor your use of medicines. A wide array of drugs, including tricyclic antidepressants, some overactive bladder medications, and some over-the-counter antihistamines can block the actions of acetylcholine, a brain chemical important for learning and memory. A study found that a higher cumulative use of these drugs was associated with increased incidence of dementia. If you regularly take a number of these, it makes sense to ask your doctor about the risk of anticholinergics and to discuss whether you should explore alternate medications or other options.

You don’t have a sense of purpose. When we’re younger, it seems like everyone was relying on us. But when we get older, freedom from those responsibilities can have a darker side. 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. Researchers at the Rush Alzheimer’s Disease Center in Chicago found an association in people who scored high on a purpose-in-life assessment: They were approximately 2.4 times more likely to remain Alzheimer’s-free than those with low scores. 

If you’re feeling a distinct lack of purpose, do your brain a favor by embracing some new responsibilities. Find a new opportunity by using the time and energy not spent on child-rearing or working to get a pet, explore a passion project, volunteer, or travel.

You do not floss. Do you roll your eyes when your dentist tells you to floss? A 2022 study found that poor periodontal health and tooth loss appear to increase the risk of both cognitive decline and dementia. The Dental Association recommends brushing your teeth twice per day with a fluoride toothpaste for two minutes per session, flossing daily, limiting sugary beverages and snacks, and keeping up with dentist appointments.

Cut back on the Booze. Even light to moderate drinking can cause reduced brain volume, according to a 2022 study by the University of Pennsylvania. The researchers found that half a beer per day was enough to trigger these changes — and that the link grew stronger the greater the level of alcohol consumption. So, a 50-year-old who went from one drink a day to two experienced associated changes in the brain equivalent to aging two years. And increasing from two to three drinks at that age was like aging the brain by three and a half years. Cutting back on alcohol is a smart strategy for brain health, try it.