7 powerful things to do in order to stay ‘sharp, energized and healthy’ by A Harvard brain expert - Asiana Times

Several things that A Harvard brain expert recommends avoiding to maintain a healthy brain and keep the brain sharp, and energized are:

Avoiding excessive alcohol consumption:

While moderate alcohol consumption has been linked to some potential health benefits, excessive alcohol consumption has been linked to negative effects on brain function and overall health. Moderate alcohol consumption, defined as up to one drink per day for women and up to two drinks per day for men, has been linked to some potential health benefits. For example, some studies have suggested that moderate alcohol consumption may be associated with a reduced risk of heart disease and stroke.
However, excessive alcohol consumption has been linked to negative effects on brain function and overall health. Heavy drinking, defined as more than three drinks per day for women and more than four drinks per day for men, can lead to a variety of negative health consequences, including an increased risk of cognitive decline and a variety of mental health disorders.
Excessive alcohol consumption can also lead to a variety of short-term negative effects on brain function, including impairments in memory, judgment, and coordination. In addition, excessive alcohol consumption can lead to long-term brain damage, including a condition called alcoholic neuropathy, which can cause numbness, tingling, and muscle weakness.

Avoiding tobacco use:

Smoking has been linked to an increased risk of cognitive decline and a variety of other negative health consequences. For example, research has suggested that smoking may be associated with an increased risk of developing Alzheimer’s disease and other forms of dementia. In addition, smoking has been linked to a decline in cognitive function and memory, particularly in older adults.
Tobacco use has also been linked to other negative effects on brain health, including an increased risk of stroke and other cardiovascular diseases, which can affect blood flow to the brain and lead to brain damage.
In addition to the negative effects on brain health, smoking and the use of tobacco products have been linked to an increased risk of a variety of other health problems, including cancer, heart disease, and lung diseases.
Quitting tobacco use can help reduce the risk of these health problems and improve overall health.
There are many resources available to help people quit smoking and other tobacco use, including medications and support groups. It’s always a good idea to consult with a healthcare professional for personalized recommendations on quitting tobacco use.

Avoiding prolonged sedentary behavior:

Prolonged sedentary behavior, such as sitting for long periods, has been linked to negative effects on brain function and is not good for being healthy.
Sitting for long periods has been linked to an increased risk of a variety of health problems, including obesity, type 2 diabetes, and heart disease. In addition, research has suggested that prolonged sedentary behavior may be associated with negative effects on brain function, including a decline in cognitive function and memory.
Some research has also suggested that prolonged sedentary behavior may be linked to an increased risk of developing certain mental health disorders, such as depression and anxiety.
In contrast, engaging in regular physical activity has been linked to a variety of health benefits, including improved brain function and cognitive function. Physical activity has been shown to increase blood flow to the brain, which may help improve brain function and protect against cognitive decline.
It’s important to find ways to incorporate physical activity into daily life and avoid prolonged periods of sedentary behavior. This may include taking breaks to stand up and move around throughout the day, going for a walk, or engaging in other forms of moderate-intensity physical activity

Avoiding excessive exposure to screens:

Excessive exposure to screens, such as those on computers, tablets, and smartphones, has been linked to negative effects on sleep quality and overall health.
Spending too much time in front of screens can interfere with the body’s natural sleep-wake cycle, which is regulated by the hormone melatonin. The blue light emitted by screens can suppress the production of melatonin, making it harder to fall asleep and stay asleep. As a result, excessive screen use before bedtime has been linked to sleep problems, such as difficulty falling asleep, waking up frequently during the night, and feeling tired upon waking.
In addition to the effects on sleep, excessive screen use has also been linked to other negative health consequences, including an increased risk of obesity, type 2 diabetes, and heart disease. It can also contribute to neck and back pain, eyestrain, and other physical problems.
To help reduce the negative effects of screen use on sleep and overall health, it’s important to limit screen time, particularly before bedtime. It may also be helpful to set limits on screen use and take regular breaks to rest the eyes and engage in other activities.

Avoiding a diet high in refined sugars and unhealthy fats:

A diet high in refined sugars and unhealthy fats has been linked to negative effects on brain health and may increase the risk of cognitive decline.
Refined sugars are found in a variety of foods and drinks, including sugar-sweetened beverages, baked goods, and processed snacks. Consuming large amounts of refined sugars has been linked to an increased risk of obesity, type 2 diabetes, and heart disease, as well as other negative health consequences.
Unhealthy fats, such as trans fats and saturated fats, are also found in a variety of foods, including fried foods, processed snacks, and baked goods. A diet high in these types of fats has been linked to an increased risk of heart disease and other negative health consequences.
Research has also suggested that a diet high in refined sugars and unhealthy fats may be associated with negative effects on brain function, including a decline in cognitive function and memory. In contrast, a diet that is rich in healthy fats, such as those found in nuts, seeds, and avocados, and that is low in refined sugars and unhealthy fats has been linked to better brain function and may help reduce the risk of cognitive decline.
It’s important to choose a diet that is rich in nutrient-dense foods and that is low in refined sugars and unhealthy fats to maintain overall health and well-being, including brain health.

Avoiding prolonged exposure to stress:

Chronic stress has been linked to negative effects on brain function and overall health. Stress is a normal part of life and can be a helpful response to challenging situations, but prolonged exposure to stress can have negative consequences.
When the body is exposed to stress, it releases hormones such as cortisol, which can affect brain function. Chronic stress has been linked to a decline in cognitive function and memory, as well as an increased risk of developing certain mental health disorders, such as depression and anxiety. In addition, chronic stress has been linked to an increased risk of physical health problems, such as heart disease, obesity, and type 2 diabetes.
It’s important to find healthy ways to manage stress and avoid prolonged exposure to it to maintain overall health and well-being, including brain health. Some strategies for managing stress include exercising regularly, practicing relaxation techniques such as meditation or deep breathing, getting enough sleep, and maintaining a healthy diet. It may also be helpful to find healthy ways to cope with stressors, such as seeking support from friends and family, setting boundaries, and finding healthy outlets for emotions.

It’s also important to remember that everyone is different, and what works for one person may not work for another. It’s always a good idea to consult with a healthcare professional for personalized recommendations on how to maintain brain health.