5 Habits That Weaken Brain Health, According to a Neuroscientist

Overview: The Value of Your Brain Is More Valuable

Your brain is your command center, mediating thoughts, emotions, movement, and memory. In this fast-paced world, however, many of us inadvertently nurture habits that weaken brain health.

Abstaining from just five common behaviors will improve your cognitive function, according to neuroscientists, lower your risk of neurodegenerative diseases, and make you feel sharper every day.

Let’s examine five behaviors that drain the brain and explore how we can replace them with more sensible choices.

Habit 1: Poor Sleeping

The Cause of Its Negativity:

Sleep has other important functions in the brain than rest. During deep sleep, the brain works on consolidating memories, repairing neural connections, and getting rid of toxins.

Prolonged sleep deprivation causes habits that weaken brain health.

• Reduced attention and memory.
• Long-term sleep deprivation increases the risk of Alzheimer’s disease.
• Mood swings.
• Diminished neuroplasticity.

Sleep is the brain’s cleaning system. Without it, says researcher Dr. Tara Swart, cognitive deterioration hastens.

Alternative Actions:

• Get 7 to 9 hours of sleep every night.
• Get a routine of sleep.
• Avoid coffee and screens before going to bed.
• Take melatonin or magnesium supplements as instructed by a doctor.

Habit 2: Smoking and drinking too much alcohol

The Reason It’s Bad:

Both alcohol and nicotine are neurotoxins. They interfere with neurotransmitter balance, damage blood vessels, and reduce blood oxygen delivery to the brain.

Long-term use is associated with habits that weaken brain health.

• Reduced brain volume.
• Increased risk of dementia and stroke.
• This can lead to issues with impulse control and decision-making.

“Heavy drinking and smoking accelerate the aging of the brain.” According to the author of Brain Food, Dr. Lisa Mosconi, these are some of the worst habits for cognitive health.

Alternative Actions:

• Get help to quit smoking, perhaps using nicotine patches or counselling.
• Have only one or two sips of alcohol in a week.
• Replace with brain-friendly beverages, such as turmeric lattes or green tea.

Habit 3: Digital Overload and Doomscrolling

The Reason It’s Bad:

The continuous stimulation of your brain’s reward and anxiety regions leads to overstimulation from bad news and social media, which can result in:

• Persistent anxiety and stress
• Shorter attention span
• Inability to control emotions
• Sleep disruption

“Doomscrolling takes over the dopamine system in your brain.” It’s mentally taxing and addictive, says neurologist and addiction specialist Dr. Judson Brewer.

This means that:

• Try to limit screen time by using an app like Freedom or Forest.
• Establish tech-free time every day.
• Try writing, walking, or reading instead of scrolling.
• Build a curated feed that consists of positive and educational information.

Habit 4: Consuming Highly Processed Foods

The Reason It’s Bad:

Your brain requires a great deal of nourishment to function optimally. Diets high in additives, trans fats, and sugar result in:

• Inflammation of the brain
• Insulin resistance.
• Mood swings and fog are common symptoms.
• Increased risk of cognitive decline and depression.

“Your brain uses food as information.” According to neurologist and Grain Brain author Dr. David Perlmutter, junk food sends the wrong signals.

Agenda Alternative Actions:

• Consume whole foods like almonds, berries, leafy vegetables, and fatty fish.
• Adopt a MIND or Mediterranean diet.
• Avoid packaged snacks and fizzy drinks.
• When cooking at home, use garlic, turmeric, and olive oil.

Habit 5: Adopting a Sedentary Lifestyle

The Reason It’s Bad:

Inactivity delays the release of brain-derived neurotrophic factor, a protein that is important for memory and learning; it also lowers blood supply to the brain. A sedentary lifestyle is linked to:

• Deterioration of cognition.
• Lethargy and depressed mood.
• Dementia is more likely to occur.

“Brain medicine is movement.” Neuroscientist and author of Healthy Brain, Happy Life, Dr. Wendy Suzuki, says exercise boosts neurogenesis and mental toughness.

Alternative Actions:

• Take a daily 30-minute walk.
• Try swimming, dancing, or yoga.
• Take movement breaks or use standing desks.
• Include intellectually stimulating activities like cardiovascular exercise or tai chi.

Additional Tips for Mental Health

Here are some proactive strategies to support your brain in addition to breaking bad habits:

Be aware: Meditation trains your mind and body, reducing stress.

Keep social connections: isolation is damaging to cognitive function.

Exercise your mind: play games of strategy, learn new skills, or figure out puzzles.

You drink plenty of water, as dehydration influences brain functions.

Head protection: Use a helmet in sports to avoid traumatic brain injuries.

What Happens If You Continue These Behaviors?

The results of ignoring brain health include:

• amnesia
• Mood disorders
• Impairment of cognition
• Neurodegenerative conditions like Parkinson’s and Alzheimer’s

The earlier you intervene, the better your chances of preserving brain function for a longer period.

Conclusion

Your Brain, Your Future. Your greatest asset is your intelligence. You’re not only protecting memory and concentration when you give up these five habits—inactivity, smoking, drinking, doomscrolling, junk eating, and inadequate sleep. You are investing in a future that’s resilient, creative, and clear.

Start small. This week, choose a single habit to break. Your brain will thank you.

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