5 daily habits suggested by top US doctor that protect the brain from early cognitive decline

Dr. Vassily Eliopoulos suggests five habits to protect the brain from cognitive decline, which can start as early as your 30s or 40s. Prioritize 7-9 hours of quality sleep, engage in 30 minutes of daily exercise, and get sunlight exposure to regulate your circadian rhythm.

Keeping the brain sharp and focused is important for overall well-being. Though many assume cognitive decline appears suddenly during old age, it often starts way earlier. This may start as changes in memory, focus, and mental energy. These signs can begin as early as the 30s or 40s. The good news? Research has shown that 90% of Alzheimer’s risk is preventable. Dr. Vassily Eliopoulos, M.D., a board-certified emergency medicine doctor from New York, has now shared that five habits can help protect the brain from cognitive decline and make the brain sharper. Aim for 7-9 hours of quality sleep

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Sleep is important for brain health. A restful sleep is essential for brain function. A 2023 study found that sleep deprivation can induce adverse changes in cognitive performance. It is linked to decreased brain function and impaired cognitive performance. Remember, sleep is non-negotiable. Try to get about 7-9 hours of sleep every night to prevent cognitive decline. Practicing proper sleep hygiene, such as maintaining a consistent bedtime, avoiding screens an hour before bed, and creating a dark, cool bedroom environment, can facilitate a restful sleep. Get 30 minutes of exercise

Dr. Vass recommends getting 30 minutes of Zone 2 cardio or walking every day to improve brain function. Zone 2 cardio is about maintaining a specific heart rate zone or intensity level while exercising. This typically ranges from 60% to 70% of your maximum heart rate. Focus on maintaining a light to moderate intensity throughout the workout. Those who enjoy walking can turn to it. Walk at a brisk pace daily to boost memory, focus, and brain health. Get some sun

Any changes in the circadian rhythm, aka the body’s internal clock, can increase the risk of cognitive decline. It can alter the sleep-wake cycle and affect metabolism, mental and physical performance, immunity, and brain health. The fix? Get some sunshine. Exposure to early morning and daytime sun can improve sleep, which also boosts brain health.

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Challenge your mind

Your brain loves novelty. Learning a new language, skill, or even socializing has a positive effect on cognition. Keeping your brain engaged can slow down cognitive aging. Simple activities like solving puzzles or even reading a book stimulate neural connections and promote brain plasticity. Dedicate at least 15 minutes daily to brain games, crosswords, or to learn a new language that requires active thinking.Less screen time

Binge watching television shows or YouTube videos may sound fun, but it is not beneficial for your brain. Increased screen time is linked to cognitive decline. A 2019 study found that increased use of screens among adults may harm learning, memory, and mental health. Excessive screen time also increases the risk of early neurodegeneration. The study followed adults aged between 18 – 25 with excessive screen time and found that it causes thinning of the cerebral cortex, the brain’s outermost layer responsible for processing memory and cognitive functions, such as decision-making and problem-solving.

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