Neurologist shares key everyday habits that impact brain health over time

Chronic stress, poor sleep habits, daily alcohol use, and a lack of mental stimulation can significantly affect brain function over time, according to neurologist and neuroscientist Dr Faye Begeti.

Stress and Sleep

Dr Begeti states that being overstressed, overworked, and under-rested is the biggest problem for brain health. While short-term stress improves alertness, prolonged stress causes steady cortisol levels all day and affects the amygdala, hippocampus, and prefrontal cortex. This can mimic dementia symptoms and lead patients to memory clinics. On sleep, she notes that while eight hours is often cited as an average, individual needs vary from six or seven hours to 10 or 11 hours. She advises anchoring mornings with a consistent wake-up time and getting 10 to 15 minutes of outdoor morning light to regulate the body's clock and reduce tiredness and depressive symptoms.

Alcohol and Cognitive Reserve

Dr Begeti warns that alcohol is a drug that affects areas like the cerebellum for balance and the prefrontal cortex for judgement. She cautions against making alcohol a daily habit, noting that even one or two drinks daily over many years has brain effects. To protect the brain, she recommends keeping alcohol occasional rather than routine. Additionally, she advises keeping the mind mentally active through new skills, languages, hobbies, and social connections to build cognitive reserve. Good sleep also helps clear proteins that accumulate in neurodegenerative diseases. Ultimately, she emphasizes that the goal of brain health is to live a fulfilling life rather than constantly trying to optimise every habit.

Context

Brain health is shaped by daily lifestyle choices over many years rather than single events. Neurologists study these everyday patterns to understand how lifestyle adjustments can help maintain cognitive function as people age. Understanding these factors helps individuals make informed choices about their daily routines.