Our brain is one of the most complex and critical organs in our body, responsible for our thoughts, emotions, and behaviors. It’s essential to care for it properly, and one of the ways to do so is by avoiding certain habits that can harm it.

Excessive sugar intake is one such habit. Studies have shown that high sugar intake can cause inflammation in the brain, which can lead to conditions like depression and cognitive decline. In fact, research has shown that Alzheimer’s disease, the most common form of dementia, may be caused by uncontrolled sugar levels. And started to refer to Alzheimer’s as “type 3 diabetes,” due to the link between high sugar intake and the disease.

Alcohol abuse is another habit that can have negative effects on brain health. It can cause alcohol-related brain damage, leading to memory loss, confusion, and difficulty with decision-making. A longitudinal cohort study published in BMJ found that even moderate alcohol consumption can increase the risk of adverse brain outcomes and cognitive decline over time. The study followed 550 men and women for 30 years, measuring their brain structure and function to determine how alcohol use affects the mind. What they found is that the more people drank, the more atrophy occurred in the brain’s hippocampus, a seahorse-shaped structure in your brain that plays a role in storing memories. The highest risk was for people who drank 17 standard drinks or more of alcohol per week.

Long-term smoking is also a habit that can damage blood vessels, leading to decreased oxygen and nutrient delivery to the brain and an increased risk of stroke. Smokers show an increased risk of dementia, and smoking cessation decreases the risk to that of never smokers. The increased risk of Alzheimer’s disease from smoking is more pronounced in apolipoprotein E ε4 noncarriers. Survival bias and competing risk reduce the risk of dementia from smoking at extreme ages.

However, by reducing or eliminating these habits, we can significantly benefit our brain health. We can also incorporate brain-healthy foods like walnuts, extra-virgin olive oil, and polyphenol-rich foods to support brain function and reduce the risk of neurodegenerative diseases. By adopting healthy habits and making mindful choices, we can prioritize our brain health and ensure a healthier, happier future.

References

Topiwala A, Allan CL, Valkanova V, Zsoldos E, Filippini N, Sexton C, Mahmood A, Fooks P, Singh-Manoux A, Mackay CE, Kivimäki M, Ebmeier KP. Moderate alcohol consumption as risk factor for adverse brain outcomes and cognitive decline: longitudinal cohort study. BMJ. 2017 Jun 6;357:j2353. doi: 10.1136/bmj.j2353. PMID: 28588063; PMCID: PMC5460586.

Zhong G, Wang Y, Zhang Y, Guo JJ, Zhao Y. Smoking is associated with an increased risk of dementia: a meta-analysis of prospective cohort studies with investigation of potential effect modifiers. PLoS One. 2015 Mar 12;10(3):e0118333. doi: 10.1371/journal.pone.0118333. Erratum in: PLoS One. 2015;10(4):e0126169. PMID: 25763939; PMCID: PMC4357455.