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Chronic stress, poor nutrition, sleep deprivation, and sedentary behaviour can lead to cognitive decline, memory issues, and a higher risk of neurodegenerative diseases.
Schedule regular check-ups with your doctor to monitor your overall health and identify any potential risk factors for brain aging.
Modern lifestyles can accelerate brain aging due to various factors, including chronic stress, poor nutrition, sleep deprivation, and sedentary behaviour.
These habits can lead to cognitive decline, memory issues, and a higher risk of neurodegenerative diseases.
Dr Atul Prasad, Vice Chairman & HOD, Neurology, BLK – MAX Super Speciality Hospital shares some key contributors and actionable strategies to mitigate their effects:
- Chronic StressImpact: Persistent stress elevates cortisol levels, which can damage the hippocampus (crucial for memory) and shrink brain volume over time.What to Do: Practice mindfulness or meditation to lower stress.Incorporate relaxation techniques such as deep breathing or yoga.Set boundaries to reduce overcommitment and improve work-life Balance.
- Poor DietImpact: Diets high in processed foods, sugar, and unhealthy fats promote inflammation and oxidative stress, which can harm brain cells.
What to Do: Adopt a Mediterranean diet rich in fruits, vegetables, whole grains, nuts, and healthy fats like olive oil.Include omega-3 fatty acids from sources like fish, flaxseeds, or walnuts.Limit sugar and processed foods.
- Sleep DeprivationImpact: Insufficient sleep disrupts the brain’s ability to clear toxins, like beta-amyloid, which are linked to Alzheimer’s disease.
What to Do:Prioritise 7-9 hours of quality sleep per night.Establish a consistent sleep schedule.Create a relaxing bedtime routine, avoiding screens before bed.
- Sedentary BehaviourImpact: Physical inactivity reduces blood flow to the brain, increasing the risk of cognitive decline.
What to Do:Engage in regular aerobic exercise, such as walking, cycling, or swimming.Incorporate strength training and stretching exercises.Break up long periods of sitting with movement or standing.Aim for at least 30 mts of moderate intensity exercises at least 5 days in a week.
- Excessive Screen TimeImpact: Overuse of digital devices can lead to mental fatigue, reduced attention span, and impaired memory.What to Do:Limit recreational screen time and take frequent breaks.Use blue light-blocking glasses or settings in the evening.Replace screen-based activities with reading or hobbies.
- Social IsolationImpact: Lack of social interaction is linked to depression and cognitive decline.What to Do:Cultivate meaningful relationships through regular interaction with family and friends.Participate in group activities or volunteer workStay Mentally ActiveEngage in activities that challenge your brain – reading , learning new skills , puzzles
- Maintain Social ConnectionsStay connected with friends and family to reduce the risk of cognitive declineConsider Supplements: Some research suggests that certain supplements like omega-3 fatty acids, vitamin D, and curcumin may support brain health.
- Manage Medical ConditionsConditions like diabetes, high blood pressure, and high cholesterol can increase the risk of brain aging. Work with your doctor to manage these conditions effectively.
Regular Check-ups: Schedule regular check-ups with your doctor to monitor your overall health and identify any potential risk factors for brain aging.
