Intelligence isn’t solely about what you know; it also involves the choices we make. We tend to adopt habits that bring us happiness, a sense of productivity, or social acceptance, yet some of these habits can hinder our progress.
You might not even notice, but certain behaviors can actually dull your thinking and obscure your judgment. The most intelligent individuals are aware of this and actively work to shed the habits that stifle them.
Here are 8 habits that smart people often stop once they realize those habits are making them less intelligent:
1. Consuming excessive sugar
When we ingest sugar, our blood glucose levels surge. This isn’t inherently harmful, as glucose is vital for our brains, which consume a significant portion of our stored energy. However, problems arise when we consume too much glucose.
Research has linked chronically high blood sugar levels to cognitive decline. Too much glucose can lower levels of brain-derived neurotrophic factor (BDNF), a critical protein for forming and recalling memories. Essentially, a high-sugar diet can hamper your brain’s ability to learn and remember.
2. Spending excessive time on screens
In recent years, especially due to the pandemic, screen time has skyrocketed. While many opt for remote work, the effects on our mental health aren’t always positive.
Face-to-face communication is genuinely beneficial for our mental well-being. Excessive screen time detracts from the cognitive benefits that arise from in-person interactions. Research suggests that people engaged in more in-person interactions during lockdowns reported better mental health compared to those who didn’t.
Moreover, prolonged screen exposure can seriously disrupt sleep and has been linked to increased rates of anxiety and depression. To safeguard your brain health in the long term, think about setting a limit on screen use. Experts recommend that adults should ideally limit their non-work screen time to under two hours a day.
3. Skipping sleep
We’re all aware that sleep is essential for our bodily functions, acting as a critical communication network within us. Lack of sleep can severely disrupt how our bodies manage information.
During sleep, pathways develop between nerve cells that help solidify what we’ve learned. Not getting enough sleep hampers the brain’s ability to function optimally. Guidelines from health experts can help improve your sleep by establishing a regular sleep routine, engaging in daily exercise, and creating an environment conducive to rest.
Moreover, chronic sleep deprivation may lead to incidents of micro-sleep, where one falls asleep briefly for up to 30 seconds. This phenomenon can be dangerous, especially while driving. Experts emphasize the importance of recognizing micro-sleep, as it significantly contributes to accidents.
4. Overeating
Consistently overeating and indulging in unhealthy foods are habits linked to long-term adverse effects on the brain. Recent research suggests that individuals with obesity have impaired brain responses that struggle to recognize nutrients in the stomach.
There are documented brain differences in those with a healthy weight versus those with obesity, although the precise timing of these changes remains unclear. What’s evident, though, is that certain eating patterns and dietary choices correlate with weight gain, which in turn can affect brain health.
5. Multitasking
Multitaskers often find themselves easily distracted, which affects their focus far more than people who tackle one task at a time. Those jumping between tasks have a harder time filtering out irrelevant information, which can delay their overall progress.
Studies indicate that multitasking can reduce density in the anterior cingulate cortex (ACC), crucial for attention, decision-making, and emotional regulation. Other research has shown that people who engage in heavy multitasking are usually slower in recognizing visual changes and are prone to memory errors. If your aim is to work efficiently, it seems sticking to one task might be more effective.
6. Exposing themselves to loud sounds
Our ears are sensitive, and everyday noise from traffic or construction can harm not only our hearing but our cognitive abilities too. Research has revealed that for every increase of 10 decibels in residential noise, the odds of experiencing mild cognitive impairment rise by 36%, while the risk of developing Alzheimer’s disease increases by 29%. If you live in a loud area, considering ear protection might be wise for the sake of your cognitive health.
Ear infections can also lead to hearing issues and longer-term neurological problems. Some studies indicate that hearing loss and other complications can stem from untreated ear infections.
7. Failing to stay active
Finding the motivation to exercise regularly can be a challenge. However, keeping physically active is essential for brain health.
Recent research has shown that mere inactivity for ten days can lead to insulin resistance and increased oxidant levels in brain areas related to memory. Interestingly, muscle inactivity has also been tied to the onset of Alzheimer’s. Experts have noted that early lifestyle choices, especially regarding exercise, can significantly benefit brain health later on.
8. Constantly consuming information
We’re facing what is termed “information overload.” With the rise of short-form content, our attention spans have diminished, leading us to process an overwhelming amount of information continuously. The brain has its limits, and when overloaded, it can lead to fatigue, impairing clarity in thinking and decision-making.
This issue typically intensifies with multitasking, activating stress hormones that can hinder our ability to filter out relevant from irrelevant information. Thus, constantly shifting focus can substantially impact our retention and recall abilities.
