As you age, taking care of your brain becomes increasingly critical. Age-related cognitive changes can begin to creep up on you, impacting things like memory, focus, and even sleep quality. And while it’s normal for the brain to change over time, there are a few common habits that can speed up decline if you’re not careful. The good news is that making a few changes can help keep your brain in the best shape possible.
Neuroscientist Emily McDonald, known as @emonthebrain on TikTok, is dedicated to spreading awareness about brain health and how to preserve it as you age. In a recent TikTok video, she highlighted a few habits she recommends avoiding to reduce your risk of cognitive decline. Find her helpful tips—which can be especially helpful for anyone over 40—below.
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1. Skipping Exercise/Sedentary Lifestyle
Physical exercise is not just good for your body; it’s also essential for your brain. "Physical exercise actually builds your brain and triggers the release of endocannabinoids," McDonald explains. These compounds, naturally produced by the body, help with pain relief and overall well-being. Regular exercise supports brain function, enhances memory, and even helps manage stress, making it a key component of any brain-healthy lifestyle.
2. Screentime Before Bed
"Bright light at night impairs melatonin release, which is going to mess with our sleep," says McDonald. Quality sleep is one of the most crucial factors for brain health, and exposure to bright light before bed can disrupt your sleep patterns. McDonald notes that even non-blue light can impair dopamine release, a neurotransmitter linked to mood and motivation. To protect your sleep and brain health, it’s essential to minimize light exposure in the evening.
3. Eating Fried Foods
Fried foods may be tempting, but they can have serious consequences for your brain health. "A study of 18,000 people found that diets high in fried foods are linked to lower scores in memory and cognition," McDonald points out. The unhealthy fats and other harmful compounds in fried foods can impair brain function, leading to cognitive decline over time. By limiting or avoiding fried foods, you can help preserve your memory and cognitive abilities.
Bottom Line
All in all, your 40s are a pivotal time to start prioritizing brain health. By avoiding habits like these, you can reduce your risk of cognitive decline and support long-term neurological wellbeing. Small, consistent changes today can lead to a healthier, sharper brain tomorrow!
