Bad choices and everyday missteps could harm your cognition. Here’s how to combat several of them.
Published by: AARP
You already know that a bad diet and a permanent indentation on the couch aren’t good for your brain. But there are some lesser-known daily routines that could be undermining your cognition, says Jessica Caldwell, a neuropsychologist and director of the Women’s Alzheimer’s Movement Prevention Center at the Cleveland Clinic. Altering just one of these habits could change how your brain works — and help you age healthier and better. And it’s never too late to start. Even people with memory issues can benefit from altering harmful behaviors.
1. You accentuate the negative
Ruminating on grudges, resentments, and negative thoughts won’t just keep you in a pessimistic mood; it has also been linked to a decline in cognition and memory in people 55 and older, according to a study in the journal. Participants who repeatedly dwelled on negative thoughts had more amyloid and tau deposits in their brains, the biological markers of Alzheimer’s disease.
Next time you’re overtaken by negative thoughts; do the following:
- Make a list of five specific things that you are grateful for and focus on those.
- Take some deep belly breaths, try a new task, or change your focus to something in your environment.
- When a negative thought pops up, greet it with “Hello,” then tell it “Goodbye.”
2. You skip your vaccines
It’s estimated that more than half of Americans blew off the flu shot during the 2021 flu season, and we know that today many people are hesitant about keeping up with COVID-19 boosters. But opting out of vaccinations may be a missed opportunity in the fight against dementia.
3. You drink sugary beverages
If your usual breakfast includes a tall glass of orange juice, take note. A 2017 study associated sugary beverage consumption with poorer episodic memory as well as lower total brain volume and hippocampal volume. And 2022 research found that sugar-sweetened beverages like soft drinks, sweetened tea, fruit drinks, sports drinks, and energy drinks were all significantly linked to 4. You have unhealthy sleep habits
Quality sleep is crucial to a sharp and productive mind, according to the Global Council on Brain Health.
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 for declined cognitive function.
5. You crank up your headphones
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, says Nicholas Reed, assistant professor at the Johns Hopkins Bloomberg School of Public Health. He also recommends carrying a pair of foam earplugs with you and using them at concerts or sporting events, and removing yourself from loud environments when possible.
6. You regularly take this type of medicine
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 higher cumulative use of these drugs was associated with an increased incidence of dementia.
7. You don’t have a sense of purpose
Bosses, kids, spouses — when we’re younger, it seems like everyone is 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,” explains Scott Kaiser, M.D., director of Geriatric Cognitive Health at the Pacific Neuroscience Institute.
8. You’re not a fan of flossing
Do you roll your eyes when your dentist tells you to floss? You may want to give it a whirl. “Poor oral hygiene can lead to the buildup of bacteria in the mouth, leading to inflammation of the gums [gingivitis], which if left untreated can lead to a chronic infection called periodontitis,” says Hara. A 2022 study found that poor periodontal health and tooth loss appear to increase the risk of both cognitive decline and dementia.
9. You have a few drinks per week
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 age two years. And increasing from two to three drinks at that age was like aging the brain by three and a half years.