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The 10 daily habits that are ruining your brain – and how to boost it
A healthy brain is vital for problem solving, memory, cognition and living well as you age. Keeping your grey matter in good nick will reduce your chances of dementia and Alzheimer's disease.
Yet certain everyday routines can have a detrimental impact on your noggin.
It is now Brain Tumour Awareness month, and Brain Awareness Week starts on Monday. So it’s time to give yours a little love.
Lucy Gornall explains the bad habits you would do well to quit . .
Couch potato
SITTING down most of the day is not ideal for either body or brain.
Hana Burianová, a professor of neuroscience working with supplements firm Healthspan, advises we should get at least 30 minutes of light to moderate exercise every day, or 15 minutes at high intensity.
She says: “Every time you exercise, you create new brain cells so it’s important to keep moving.
“Being active increases your heart rate, which pumps more oxygen to the brain.
“It also aids the release of hormones, providing an excellent environment for the growth of brain cells.”
Running, swimming, HIIT, cycling and walking are particularly good.
Prof Burianová says: “Combine both aerobic and strength training on a weekly basis to help achieve optimal brain health.”
Junk addict
AVOID sweet treats and crisps.
Prof Burianová warns: “Ultra-processed foods, those high in sugar, bad fats and other compounds, can have a negative impact on the brain’s health.
“That includes processed meats such as bacon and sausages, savoury snacks, sugary foods like cake and biscuits and fizzy drinks, and some pre-packaged meals.
“These are high in salt, which can increase blood pressure.
“Research shows that high blood pressure in midlife can increase risk of dementia in later life.”
High intake of refined sugars can promote inflammation and oxidative stress, which can damage brain cells.
It can also affect regulation of insulin, causing blood sugar imbalances that can impact on mood and ability to focus.”
Stick instead to a brain-friendly Mediterranean diet rich in fruit and veg, olive oil, nuts, legumes and oily fish.
Lonely hearts club
A LACK of human contact – especially chronic loneliness – can wreak havoc on our brains.
Prof Burianová says: “It is problematic for neural plasticity, which will be slowed down if there are no new stimuli and we don’t interact with other humans or animals.
“The loneliness might be worse, though, in that it can cause anxiety and/or depression.
She says we should try to interact with others, even fleetingly, every day.
Pick up the phone or arrange a get-together with friends.
One thing at a time
DO you feel like you are constantly juggling lots of jobs and unable to focus on any one?
Prof Burianová says: “Long-term multi-tasking can cause a fragmented mind and shallow thinking, poor concentration and memory, fatigue, anxiety and stress, all of which lead to poor brain processing.”
If you’re overwhelmed around the house or at work, write a to-do list and focus on one item at a time.
Tick off each as you complete it, and take breaks to stand or move.
Booze hound
Latest News
A healthy brain is vital for problem solving, memory, cognition and living well as you age. Keeping your grey matter in good nick will reduce your chances of dementia and Alzheimer's disease.
Yet certain everyday routines can have a detrimental impact on your noggin.
It is now Brain Tumour Awareness month, and Brain Awareness Week starts on Monday. So it’s time to give yours a little love.
Lucy Gornall explains the bad habits you would do well to quit . .
Couch potato
SITTING down most of the day is not ideal for either body or brain.
Hana Burianová, a professor of neuroscience working with supplements firm Healthspan, advises we should get at least 30 minutes of light to moderate exercise every day, or 15 minutes at high intensity.
She says: “Every time you exercise, you create new brain cells so it’s important to keep moving.
“Being active increases your heart rate, which pumps more oxygen to the brain.
“It also aids the release of hormones, providing an excellent environment for the growth of brain cells.”
Running, swimming, HIIT, cycling and walking are particularly good.
Prof Burianová says: “Combine both aerobic and strength training on a weekly basis to help achieve optimal brain health.”
Junk addict
AVOID sweet treats and crisps.
Prof Burianová warns: “Ultra-processed foods, those high in sugar, bad fats and other compounds, can have a negative impact on the brain’s health.
“That includes processed meats such as bacon and sausages, savoury snacks, sugary foods like cake and biscuits and fizzy drinks, and some pre-packaged meals.
“These are high in salt, which can increase blood pressure.
“Research shows that high blood pressure in midlife can increase risk of dementia in later life.”
High intake of refined sugars can promote inflammation and oxidative stress, which can damage brain cells.
It can also affect regulation of insulin, causing blood sugar imbalances that can impact on mood and ability to focus.”
Stick instead to a brain-friendly Mediterranean diet rich in fruit and veg, olive oil, nuts, legumes and oily fish.
Lonely hearts club
A LACK of human contact – especially chronic loneliness – can wreak havoc on our brains.
Prof Burianová says: “It is problematic for neural plasticity, which will be slowed down if there are no new stimuli and we don’t interact with other humans or animals.
“The loneliness might be worse, though, in that it can cause anxiety and/or depression.
She says we should try to interact with others, even fleetingly, every day.
Pick up the phone or arrange a get-together with friends.
One thing at a time
DO you feel like you are constantly juggling lots of jobs and unable to focus on any one?
Prof Burianová says: “Long-term multi-tasking can cause a fragmented mind and shallow thinking, poor concentration and memory, fatigue, anxiety and stress, all of which lead to poor brain processing.”
If you’re overwhelmed around the house or at work, write a to-do list and focus on one item at a time.
Tick off each as you complete it, and take breaks to stand or move.
Booze hound
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