When it comes to brain health, we think we’re being so careful. We avoid doing the ‘bad’ things such as using drugs, drinking alcohol excessively, and smoking, as we know what these do to brain cells. We try to avoid the secondhand effects of smoke and nicotine.
And yet, even when it looks like we’re doing everything right there’s a good chance there’s a habit or two lurking that we are not even aware of, that are quietly causing severe damage to our brain health.
I am going to call them the Dirty Dozen.
Improve brain health by paying attention to the following
1. Sugar
While sugar has gotten a bad rap for years in causing conditions like diabetes and obesity, few realize just how damaging to your brain too much sweetness can be. The problem is all the added sugar in your blood when you’re in the habit of ingesting sugar often. It doesn’t leave a lot of room for nutrients to move around and get to where they need to go. This especially affects the developing brain, keeping it from growing properly, but it’s also not good for adults, leading to problems thinking, such as ‘brain fog.’
How to fix it
Start by limiting your sugar intake, especially in children who still haven’t fully developed. There are a lot of other sweet options you can enjoy with more natural sugars such as fruits and some vegetables.
To avoid excessive sugar in drinks, try water flavored with lemon, berries, or other infusions to keep it interesting.
2. Breakfast
You’ve heard breakfast is the most important meal of the day, but you’re still skipping it. The problem? Time spent sleeping has used up the fuel you need to function. Your body needs nutrients, especially for good brain health. By skipping breakfast regularly, you’re going to see some serious deterioration of brain function over time.
How to fix it
Plan breakfast the night before. Prep something beforehand or set out items that are easy to grab and go if you’re worried about having time to eat.
3. Multitasking
Whew, you’re really getting a lot done when you multitask…or are you? Your brain doesn’t think so. Studies have proven multitasking will shrink your brain, doing some serious harm to the structure itself.
How to fix it
Single-task. Work on only one project at a time. If you have a lot to do, assign part of the day to each task, and then focus only on the item in front of you.
4. Quiet
You wouldn’t think a lack of conversation would hurt anything, but it can. The brain needs regular conversation to be stimulated and even to grow. What’s surprising is just how much your silence can hurt your brain, shrinking the grey matter when you go too long without talking to someone else.
How to fix it
Talk to your friends. Join in-person discussion groups. Get out and
interact more with people and be sure to take part in the conversation. Worried about what to say? Read interesting books or get in the habit of following current events, so you always have something to contribute to the conversation.
5. Not Enough Sleep
Sleep is when the body heals. It’s also the time of day when your body sweeps the toxins out of your brain. When you don’t get enough rest, your brain can’t do what it needs to stay fresh and alert. Over time this can become even more critical as it adversely affects your memory and can make you more prone to dementia and other related issues as you age.
How to fix it
Make sure you get 7 – 9 hours of sleep at night for optimal brain health.
6. Covering Your Head While Sleeping
Is the room not dark enough? You’re not alone. Many people cover their heads while sleeping, for that perfect sleep environment. The problem is that your pillow and blankets aren’t allowing for enough oxygen to reach your brain, and worse, you get a buildup of carbon dioxide under the blankets which you’re then breathing in. This is a quick way to kill brain cells.
How to fix it
Work on your sleep space. If you’re under the blankets because you’re cold, you might need to turn up the thermostat a degree or two before bed. If it is a light issue, invest in light-blocking window coverings, and turn off electronics that give off a background glow.
7. Overeating
Too much food can cause discomfort and bloating. Worse, overeating hardens the arteries in your brain, slowing down cognitive function. In short, eating too much slows down your brain…considerably.
How to fix it
Pay attention to what you put into your body. Watch your portion sizes and the types of foods you eat. Pick healthier choices that are less likely to give you that over-full feeling. Always stop eating before you feel full.
8. Dehydration
Most people don’t drink enough water. This does more than leave you thirsty. Dehydration keeps your body from being able to flush out toxins from your system. There is another side effect that affects brain health directly. Dehydration keeps you from being able to concentrate or to recall basic information, like names or words.
How to fix it
The general rule of thumb is to take your weight and divide it in half. The answer is how many ounces of water you should be drinking every day. So, someone who weighs 150 pounds, should aim for 75 ounces of water. If it seems like a lot ease into it at first by setting up designated water breaks throughout the day, slowly increasing how much water you drink over time.
9. Stress
You already know stress isn’t good for you, but did you know chronic stress changes the shape and function of the brain? This leads to poor mental health and impairs memory and cognitive function. The added dump of chemicals in your brain from stress leads to changes in shape and size, while other effects wipe out the neurons you need to regulate emotions, learning, and memory.
How to fix it
Start by saying ‘no’ to things, setting boundaries, and becoming more protective of your mental health. Don’t allow those around you to ruin your day…and your brain…with their constant demands.
10. Electronics
Spending too much time in front of a screen? The time spent staring at a screen can atrophy the brain. Worse, if you are into playing games, you’re setting up artificial reward responses in your brain, which can hurt your ability to think and reason. Over time you might even lose the ability to communicate well if left untended.
How to fix it
Take charge of your electronics. Check your email only a few times a day. Limit your time in playing games or watching videos or TV. Pursue other hobbies that will stimulate the brain and forge new neural pathways. Try doing things such as reading, engaging in conversation, or learning something new.
11. Pushing Too Hard
We all do it. We think we can do more than we’re capable of. So, we exert ourselves past the point of no return. We’re especially guilty of this when feeling sick or even just a little under the weather. We think it’s okay, but it’s not. The overworked brain quickly slips into cognitive decline. Mental exhaustion can lead to permanent damage, to the point where you start seeing age-related mental impairment years before you would expect to.
How to fix it
Know when to stop. If you’re not feeling well, give yourself a break. The work will still be there when you’re better. Learn how to delegate. No one says you have to be the one to do everything. Give yourself time to heal when you need it.
12. Not Enough Nature
This is actually a thing. When we spend all our time indoors, we’re doing untold harm to both our physical and mental health. We need green spaces and fresh air to feel our best. The effects don’t stop at mood and exercise though. Believe it or not, there’s a lot to be said for fresh air. We need oxygen, lots of it. Without it, we become drowsy, depressed, irritable, and lose brain function. Being cooped up in stuffy spaces where the air is constantly being recirculated is more hazardous for brain health than you think.
How to fix it
Lobby for fresh air in the workplace. Open a window. Go outside and breathe deeply. Make a point to spend time in green spaces. Take a walk and learn to enjoy nature. Give yourself all the fresh air and nature you can.
The brain is a complicated thing but taking care of it doesn’t have to be. If you’re guilty of any of these habits, it’s easy enough to reverse the effects. Simply put a stop to bad behavior by layering in better habits in their place. No more ‘dirty dozen’ for you!
12 Habits That Are Damaging Your Brain Health and How You Can Fix It was last modified: March 19th, 2025 by
