Expert lifts the lid on the BAD HABITS for our Brain Health we do every day

Many of us grow worried about our memories after a particularly forgetful moment. 

And now an expert has revealed the four everyday habits which could be damaging your brain health, and making your memory worse. 

Dr Miriam Ferrer, from Cambridge, explained: ‘Mind wandering is so common that it’s the fastest-growing cognitive science research area.’ 

She explained bad habits can range from not cleaning your teeth to eating processed foods. 

Here, she revealed the bad habits affecting brain health, along with 10 quick and easy-to-follow tips to change the pattern… 

1. ‘JUNK FOOD’ CONSUMPTION 

We all know that a diet high in fats and carbohydrates is bad for our bodies, but maybe not many people realise that is also really bad for our brain health.

Dr Ferrer explained: ‘Apart from being high in calories and low in vitamins and minerals, fried foods tend to have a high amount of oxidised fats.

‘Oxidised fats are a source of free radicals – molecules that in high amounts can lead to oxidative stress and inflammation. 

‘Oxidative stress and inflammation have been linked to several neurodegenerative diseases such as Alzheimer’s or Parkinson’s. 

‘As the brain has less defenses against free radicals, it makes it more sensitive to oxidative stress than other organs that can cope better.’

Fitness, wellness guru and nutrition expert Penny Weston has detailed how processed food affects the brain. 

Penny, who runs the Made Wellness Centre in Staffordshire said: ‘There are many studies out there about how processed food affects our brains. 

‘Diets high in processed foods spike insulin levels and cause inflammation throughout the body and that includes our brains.’   

Diets high in sugar can lead to poor mental health by affecting your mood, memory and behaviour. 

Penny described how sugar highs can make us ‘feel wired, irritable and tired.’

She said: ‘Processed meats, such as bacon and sausage, are full of sodium, preservatives and sodium nitrate, and these have all been shown to cause problems in the body and can lead to dizziness and brain fog.’

Penny advises eating a balanced diet rich in all the essential nutrients that come from plant-based goodness, such as lots of fruit, vegetables, grains, pulses and plant-based proteins.

Keep a check on portion sizes, cut down on high fat, high salt processed and high-sugar foods, and find snacks that you enjoy that also nourish your body.

Penny insists that there are many foods that are good for the brain and help to prevent diseases like dementia and Alzheimer’s. 

She said: ‘It is a good idea to eat a nutrient-dense, antioxidant rich diet. 

‘Foods such as blueberries, which are a great antioxidant, are beneficial for cognitive function.’

Broccoli also helps lower the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease as it contains glucosinolates which when broken down by the body produce isothiocyanates, a molecule that neutralizes carcinogenic toxins in the body.’

Penny added: ‘Leafy greens are really good for you, especially kale, spinach and rocket, as they are full of Vitamin B, E And K, which all help brain health and improve memory and focus.

‘It’s also great to add in lots of pumpkin and sunflower seeds to your diet, as these are full of minerals such as magnesium, zinc, iron and copper, which help with nerve signaling.’

Fatty fish is also good for your brain as it is a rich source of omega-3 fatty acids, which your brain needs to build brain and nerve cells.

Finally she said: ‘If you’re looking for a tasty spice, then turmeric has lots of benefits for the brain. 

‘It’s a powerful antioxidant and anti-inflammatory compound. Research has shown that it has reduced symptoms of depression and Alzheimer’s disease.’

2. NOT GETTING ENOUGH SUNLIGHT 

Sunlight makes us happy, and ensures our body makes vitamin D, which isn’t actually a vitamin but a hormone.

Vitamin D was initially discovered for its role in bone health, but we now know that it also plays a critical role in many functions of the body, including the brain.  

Data from epidemiological studies suggest a link between low levels of vitamin D and various neurodegenerative conditions such as Alzheimer’s or Parkinson’s. 

Dr Ferrer: ‘Although it is not clear how vitamin D protects the brain, researchers think that it might be partly through protecting brain cells against free radicals (therefore preventing oxidative stress and inflammation) and by having an opposite effect to cortisol (the ‘stress’ hormone) – high levels of cortisol and stress are associated with higher risk of neurodegenerative disorders.’

3. BEING A COUCH POTATO 

Dr Ferrer explained that being a couch potato is not only bad for your physical health – but can also impact your memory as well.

She said it’s  good for your mind to get up and walk around the park or garden. 

Exercising, even if it’s just a 30-minute walk, improves your body blood circulation, including your brain.  

She added: ‘A good blood circulation in the brain means your brain cells will get more oxygen and nutrients, while making sure it removes the “bad stuff”, like free radicals, which could be harmful for your brain in excess.’

4. DRINKING FIZZY DRINKS OR ALCOHOL  

Penny explained that sugary and alcoholic drinks are also damaging to brain health,

She explained: ‘Sugary drinks, including juices and fizzy drinks, contain huge amounts of sugar, which is detrimental for our brain health, as it causes inflammation to the brain and can contribute to memory loss.

‘Alcohol can cause many problems too, including brain fog, due to the sulfites, and foods high in trans fat and artificial ingredients can cause inflammation in the body and brain, which studies have shown can increase your risk of dementia and Alzheimer’s disease.’

10 QUICK TIPS TO IMPROVE YOUR BRAIN HEALTH 

1. Eat well

Dr Ferrer recommends a diet that is high in antioxidants, with plenty of fruit and vegetables. 

She explained: ‘Antioxidants are molecules that fight free radicals in your body. Free radicals are compounds that can cause harm if their levels become to high.

‘They’re linked to multiple illnesses, including a decrease in cognition as well as diabetes and heart disease.’  

2. Try a new activity

A mentally stimulating activity can help to build up the brain and cognitive function.  

It could be learning to play an instrument, learning a language or a new hobby that stimulates the brain. 

By learning something new you can improve memory, focus and daily functionality.  

3. Stay connected

Evidence suggests that being socially active helps maintain thinking skills and slows cognitive decline in later life.

In addition, those who remain socially active and engaged with others report being happier and healthier overall. 

Socialising can stimulate attention and memory, plus help to strengthen cognitive function; you may just be laughing and talking, but your brain is hard at wor. 

4. Move around

Physical activity is good for your body and mind, as exercises increases blood flow and oxygen delivery to your brain. 

Dr Ferrer said: ‘Even just taking the stairs rather than going in the lift can make a difference.’

5. Get enough sleep

Sleep is important to a number of brain functions, including how nerve cells communicate with each other

During sleep, your brain works to repair itself, so try to get at least seven hours of sleep a night.

Sleep is important to our overall health and so our brains cannot escape.  

6. De-stress

Excessive worry and stress have been shown to lower performance on cognitive tests. 

Dr Ferrer suggests trying yoga, meditation, taking a walk or listening to music to relax and clear your head.

Stress management may reduce health problems linked to stress, which include cognitive problems and a higher risk for Alzheimer’s disease and dementia. 

7. Check your blood pressure

Having high blood pressure can lead to cognitive decline as well as heart problems. Monitor your blood pressure on a regular basis.

Blood carriers oxygen, glucose, and other nutrients to the brain, which it needs for energy and to function optimally.

High blood pressure can also cause blood clots to form in the arteries leading to the brain, blocking blood flow and potentially causing a stroke.

8. Cut down on sugar

High blood sugar over time damages blood vessels in the brain that carry oxygen-rich blood. 

Brain cells can die if they don’t get enough oxygen-rich blood, which can lead to dementia.  

Dr Ferrer recommends cutting our sugary drinks and drinks, plus following doctor’s recommendations to keep high blood sugar under control. 

9. Cut down on alcohol

Excessive alcohol is a high-risk factor for cognitive decline because it interferes with the brain’s communication pathways and can affect the way the brain looks and works. 

Not only can alcohol make it harder for the brain to control balance, memory and speech but it also impairs judgement.