People often focus on looking younger, but what about keeping the mind sharp?
For a lot of folks, brain health isn’t a concern until something starts to go wrong. Unfortunately, by then, it might be too late to address the issues effectively.
“Everything we do now impacts our brain health in the future,” Dr. Randy D’Amico, who heads the Brain and Spine Metastasis Program at Northwell Lenox Hill Hospital, shared.
While genetics do play a part, they aren’t the only influence. Many aspects of our cognitive health are actually within our control.
“The habits you establish today are an investment in your future self,” D’Amico emphasized.
Let’s take a look at seven daily habits that could be quietly harming your brain and how to tackle them.
1. Sitting too much
Your brain doesn’t thrive when you’re just sitting around.
In fact, being sedentary can negatively affect your vascular health, which can also impact brain function.
“You don’t have to be a fitness junkie, but you do need to move,” D’Amico advised.
The American Heart Association suggests adults aim for 150 minutes of moderate exercise or 75 minutes of vigorous activity each week to stay healthy.
“That’s the goal you should aim for,” D’Amico noted. “Your brain expects you to be active.”
2. Neglecting sleep
Cutting back on sleep isn’t just a way to start a groggy day.
“When you disregard sleep, you’re doing your brain a disservice,” D’Amico pointed out.
Consistently not getting enough quality sleep can impact attention, memory, and mood, along with metabolic and vascular well-being.
The CDC recommends that adults aim for at least seven hours of sleep each night, though the right amount can vary.
“Everyone is unique in their sleep needs; it’s about finding what works for you,” D’Amico advised. “But keeping a regular sleep schedule is crucial.”
Your brain doesn’t just shut off when you sleep; it’s busy conducting essential maintenance.
“This is when you consolidate learning and memories,” D’Amico explained. “Sleep is critical for maintaining brain health.”
3. Relying on ultra-processed foods
“It’s not just one type of food that’s unhealthy; it’s the overall dietary patterns,” D’Amico observed.
A diet high in refined and ultra-processed foods—and low in vegetables, fruits, whole grains, healthy fats, and quality protein—can impact weight, cholesterol, glucose levels, and blood pressure.
And each of those is significant for brain health.
“Cerebrovascular health and cognitive well-being are interconnected, so ignoring nutrition can undermine long-term brain health,” D’Amico warned.
“Essentially, what’s good for your heart is good for your brain, so it’s wise to minimize ultra-processed foods.”
4. Ignoring vital health numbers
“To safeguard your brain, keep an eye on these measurements,” D’Amico suggested.
High blood pressure, elevated cholesterol, and diabetes can impair blood vessels, including those that supply the brain with oxygen and necessary nutrients.
What’s tricky, D’Amico pointed out, is that these issues often go unnoticed.
“People often feel fine and ignore the warning signs, but these conditions can develop silently for years before symptoms appear—and that can lead to significant long-term effects,” he explained. “We encounter this regularly.”
5. Constantly being distracted
“This is a major concern, and it affects both kids and adults,” D’Amico said.
Thanks to smartphones, incessant notifications, social media, and a never-ending flow of information, modern life can easily scatter our focus.
This distraction goes beyond mere annoyance; constant engagement can disrupt sleep and push aside activities that foster mental resilience. Over time, it can degrade our clarity of thought.
D’Amico sees this as a concern for his own children and admits it’s an ongoing challenge for himself, too.
“We’re all a bit guilty of losing ourselves in scrolling, and at times it feels inescapable,” he remarked. “But if you never train yourself to focus for extended periods, it’s no surprise that your attention wanes.”
His solution? Reintroduce boredom into your life.
“I’ve started reading every night. I go home, turn everything off, lie down, and just read quietly,” he shared.
“It’s tough—especially for someone like me, a neurosurgeon who has read so much over the years. Yet, I still struggle to focus because my mind tries to wander elsewhere.”
This is a lesson he’s also passing on to his kids.
“You need to relearn how to handle boredom,” D’Amico advised. “You don’t have to fill every spare moment with activity.”
6. Reducing your social interactions
Humans are inherently social beings, but as screen time increases and face-to-face interactions decrease, meaningful social connections often diminish.
“Social isolation is a modifiable risk factor for cognitive decline and dementia,” D’Amico pointed out.
The mechanisms behind this association aren’t fully understood, but genuine social interactions require the brain to engage—stimulating attention, language, memory, emotional processing, and response.
“Having 20,000 followers online isn’t the same as meaningful social engagement,” D’Amico clarified. “Our brains have evolved to connect with real people, engaging in authentic back-and-forth exchanges.”
7. Using substances to manage emotions
“If you find yourself needing nicotine to focus or alcohol to unwind or help you sleep, that’s a concern,” D’Amico cautioned.
Exposure to tobacco poses risks to both vascular and brain health, and heavy alcohol intake is linked to neurological and cognitive damage.
Yet, there’s also an underlying issue, D’Amico highlighted.
“When you start to rely on a substance to cope with stress, exhaustion, boredom, or sleepiness, it’s becoming a dependency,” he explained.
“The aim should be to find methods of managing those feelings that don’t involve substances.”
