Did you know that one in nine adults willexperience cognitive declineas they age? While we often think of cognitive decline as something that only happens to our 90-year old grandmothers, over10 percent of adults 45-65experience what the CDC refers to as “subjective cognitive decline.” Genetics play a role in this, but there are manymodifiable lifestyle factorsthat can not only ward off cognitive decline but also enhance cognitive function such as sleep habits,diet, exercise routine and stress management.
Research shows that our lifestyle choices affect our brain health as we age, and continues to shed light on the importance of prioritizing healthy habits likeeating fruits and vegetables and moving your body regularly. Beyond this expected advice (because you probably already know the benefits of eating your veggies), there are some habits that can affect your brain health in ways that may surprise you.
Read on for 8 things you should stop doing if you want to prevent cognitive decline.
Read More:Best & Worst Foods for Brain Health, According to Dietitians
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1. Skip the artificial sweeteners
“Artificial sweeteners such as aspartame can wreak havoc on brain health and may lead to cognitive decline later in life,” saysNicole Stefanow, M.S., RDN, a dietitian in the greater NYC area.Research has linkedartificially sweetened beverages like diet soda to increased risk of dementia and Alzheimer’s Disease.Animal studiessuggest that aspartame in particular maynegatively affectbrain health as well asmemoryand cognition.One reviewsuggests that aspartame may also be a chemical stressor on the brain that can lead to negative neurological symptoms and reduced cognitive function over time.
But don’t overdo it on sugar either. “High sugar intake has been associated with impaired memory and increased risk of dementia,” saysVandana Sheth, RDN, CDCES, FANDauthor of My Indian Table: Quick & Tasty Vegetarian Recipes.
So what’s someone with a sweet craving to do? A little bit of real sugar—whether that comes from maple syrup, honey or table sugar—is just fine. So, don’t be afraid to add a teaspoon of sugar to yourmorning coffee, sweeten your yogurt with honey or enjoy the occasional cookie or ice cream. Aim to keep your added sugar intake to less than six teaspoons (24g) for women or nine teaspoons (36g) for men. The sugar found in fruit doesn’t count towards this limit, so grab a bowl of fresh seasonal fruit to satisfy a sweet craving!
Read More:Have a Family History of Dementia or Alzheimer’s? Here’s How to Protect Your Brain as You Age
2. Don’t skip out on exercise
Aim to get about 30 minutes of low-to-moderate intensity exercise most days. This doesn’t have to be all at once, and every bit counts. Chooseexerciseyou enjoy whether that’s running, dancing, hiking, yoga or walking. Activities of daily living like cleaning your house, gardening or running around with your kids (or grandkids) can also contribute to your movement goals.
3. Don’t be (too) introverted
“Social interactions may protect memory and cognitive function as you age. People who have strong social ties are less likely to experience cognitive decline. So even as you age, becoming a social butterfly is good for your health,” saysLisa Young, Ph.D., RDN, author of Finally Full, Finally Slim.
In an era where connecting via social media has replaced in-person connection, it’s important to put down your phones and get together with family and friends IRL (in real life).Excessive screentime is associated with premature cognitive decline, suggesting that in person connection is even more important to brain health as you age.
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4. Don’t brush off sleep problems
If you are skimping on sleep, prioritize getting to bed earlier. If you have trouble falling orstaying asleep, try eliminating any screen time an hour before bed and create a calming bedtime routine. Lastly, if you’re waking up after seven to nine hours still completely exhausted, this could be a sign of other sleep problems like sleep apnea, so talk with your doctor about whether a sleep study or another intervention might be right for you.
5. Forget fad diets and expensive “superfoods”
Yes, foods like kale, spirulina and açaí all offer many health benefits. But if you get too focused on fancy superfoods, you might miss out on other foods that provide many brain-health benefits. Foods not traditionally considered to be “superfoods” likewalnuts,beetsandeggsall are linked to better cognitive function. In addition, foods like red peppers, oranges, strawberries and other vitamin-C rich foods may prevent cognitive decline, asvitamin C is linked to cognitive function.
This Healthy Habit Can Help Boost Brain Health Later in Life
6. Don’t pass off stress as a normal part of life
Some stress is unavoidable, but chronic stress that goes unaddressed can have a negative impact on the brain. In fact, several studies have linkedpsychological stressto increased risk of cognitive decline.Job strainat middle age has been linked to cognitive decline later in life as hasmajor stressful life events.
7. Don’t toss your egg yolks
If an egg-white omelet is still your go-to brunch order (or post workout breakfast), you may want to rethink that habit. “It is true that egg whites contain high quality protein, but the yolk is where all of the brain-boosting nutrients live, likecholineand lutein. Only eating egg whites is not doing your brain any favors,” says Lauren Manaker, M.S., RDN, LDN, CLEC, CPT, Women’s Health Expert and author ofThe First Time Mom’s Pregnancy Cookbook.
If you don’t love eggs, another good source of choline is chicken. “Dark and white meat chicken both contain vitamin B12 and choline, which together may aid in cognitive performance in older adults,” says Manaker.
8. Don’t drink (too much) alcohol
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