Our bodies often get the most attention when it comes to our health efforts—but we can’t forget how important it is to look after our brain health. The unfortunate truth is that many common habits could be sneakily taking a toll on our attention, focus, and cognitive function. While occasional lapses in memory or focus might seem harmless, over time, these patterns can lead to more serious long-term consequences—including impaired memory, slower thinking, and even a higher risk of dementia.
To spread awareness about a few things you could be doing that may be detrimental to the health o fyour brain, we spoke with Kimberly Idoko, MD, Esq., Board-Certified Neurologist and Medical Director at Everwell Neuro. She warned against poor sleep, processed foods, and more. Find all of her expert insight below.
Women Are Swapping Their Boring Water For This Ice Pop Electrolyte Mix!
1. Skimping on Sleep
"Consistently getting poor sleep disrupts memory consolidation, increases brain inflammation, and accelerates cognitive decline," Dr. Idoko warns. Whether you’re pulling all-nighters or simply struggling to wind down at night, chronic sleep deprivation can take a serious toll on your cognitive function. She recommends aiming for at least 7+ hours of quality sleep each night. A good bedtime routine can do wonders!
2. Staying Sedentary
If you needed another reason to move your body every day, here it is: "Physical inactivity reduces blood flow to the brain and impairs the growth of new neurons, affecting mood and memory," Dr. Idoko explains. That means sitting for hours on end isn’t just tough on your body—it’s also taking a toll on your mind. She advises getting at least 30 minutes of daily movement to improve brain health. Just another push to start taking those after-dinner walks!
3. Eating Too Many Processed Foods
From packaged snacks to fast food, ultra-processed foods are among the most popular choices around—but they're terrible for your health, and that includes your cognitive wellbeing. "Ultra-processed foods promote chronic inflammation and oxidative stress, which damage brain cells," Dr. Idoko says. Instead, she recommends a brain-boosting diet rich in colorful vegetables, healthy fats like olive oil and nuts, and lean proteins to reduce inflammation and support cognitive function.
4. Isolating Yourself
Loneliness can take a toll on more than just your emotional wellbeing; it can also be detrimental to your brain health over time. "Loneliness has been linked to higher dementia risk," Dr. Idoko notes. If you’ve been skipping social events or spending too much time alone, it may be time to reconnect. "Prioritize connection and engage in community activities" to help keep your brain active and resilient, she says. This can also promote longevity!
5. Chronic Stress
"Long-term stress raises cortisol levels, which can damage memory centers over time," Dr. Idoko explains. Chronic stress doesn’t just affect your mood—it rewires the brain, making it harder to retain and recall information. To protect your cognitive function, Dr. Idoko suggests incorporating stress management tools like mindfulness and breathing exercises into your daily routine.
6. Multitasking All Day Long
It's time to stop scrolling on your phone while watching a movie on your television. While it may help you feel more productive, multitasking can backfire. "Multitasking weakens focus and memory formation," Dr. Idoko says. Rather than juggling several things at once, she advises working in focused blocks of time to support better attention and long-term memory retention. Noted!
