Recent studies have shed light on the alarming reality that lifestyle choices can significantly accelerate brain ageing, compromising cognitive function and increasing the risk of neurodegenerative diseases. Experts warn that certain habits, if left unchecked, can silently kill brain cells, leading to irreversible damage.

Dr Virajrao Kore, Consultant Geriatrician, Ruby Hall Clinic Pune, says, “The brain, a marvel of complexity and adaptability, remains in a constant state of evolution throughout life. However, certain detrimental habits can accelerate its ageing process and increase the risk of cognitive decline."
From a pharmaceutical perspective, it is essential to recognize the interplay between lifestyle factors and brain health. “Chronic stress, for instance, can disrupt the brain’s natural balance, leading to inflammation and oxidative stress. This can be intensified by poor sleep habits, a sedentary lifestyle, and a diet high in processed foods and sugar. Furthermore, the absence of essential nutrients, such as omega-3 fatty acids and antioxidants, can leave the brain vulnerable to damage," adds Dr Aravind Badiger, Technical Director, BDR Pharmaceuticals.

Dr Kore shares ten “S’s" that silently sabotage brain health, along with actionable steps to counter their impact.

1. Sleeplessness

Sleep is essential for brain repair, memory consolidation, and overall cognitive function. Chronic sleeplessness disrupts these processes, leading to memory problems, reduced focus, and a heightened risk of neurodegenerative diseases like Alzheimer’s.

Counter It:

• Prioritize 7–9 hours of quality sleep every night.
• Maintain a consistent sleep schedule.
• Create a sleep-friendly environment by minimizing screen exposure before bed, dimming lights, and ensuring a comfortable sleeping space.

2. Stress

Persistent stress floods the brain with cortisol, a hormone that can shrink the hippocampus (the centre for learning and emotions), impair memory, and disrupt decision-making.

Counter It:

• Practice mindfulness, yoga, or deep breathing exercises to reduce stress levels.
• Engage in activities that bring you joy, such as hobbies, art, or spending time with loved ones.
• Take regular breaks to avoid burnout and incorporate relaxation into your daily routine.

3. Social Isolation​

Humans are inherently social beings. A lack of meaningful connections can lead to loneliness, depression, and cognitive decline, depriving the brain of the stimulation it needs to stay sharp and adaptive.

Counter It:

• Strengthen social connections by reaching out to friends and family regularly.
• Participate in group activities, volunteer for causes you care about, or join local clubs that match your interests.
• Schedule regular meetups, even virtual ones, to stay engaged and connected.

4. Smoking

Nicotine restricts blood flow to the brain, damages neurons, and significantly increases the risk of stroke and dementia. Smoking also accelerates oxidative stress, which can harm brain cells.

Counter It:

• Seek professional assistance or join support groups to quit smoking.
• Replace smoking habits with healthier alternatives, such as chewing gum, exercising, or engaging in a hobby.
• Focus on gradual progress and celebrate milestones in your journey to quit.

5. Screen Time

Excessive exposure to screens not only strains the eyes but also impairs cognitive health by promoting a sedentary lifestyle, disrupting sleep cycles, and reducing attention spans.

Counter It:

• Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain.
• Limit screen usage before bedtime to protect your sleep quality.
• Balance screen time with outdoor activities, exercise, and other hobbies that promote movement and creativity.

6. Sugars

Excess sugar consumption triggers inflammation, disrupts insulin regulation, and interferes with brain signalling, leading to memory issues and a higher risk of cognitive disorders.

Counter It:

• Reduce intake of sugary foods and beverages.
• Opt for natural sweeteners or whole fruits to satisfy sweet cravings.
• Focus on a balanced diet rich in whole grains, lean proteins, healthy fats, and antioxidant-rich foods.

7. Sedentary Lifestyle

Physical inactivity reduces blood flow and oxygen delivery to the brain, hindering its ability to form new neural connections and adapt to new challenges.

Counter It:

• Incorporate at least 30 minutes of physical activity daily, such as walking, cycling, swimming, or yoga.
• Use opportunities to move throughout the day, like taking the stairs, stretching during work breaks, or opting for a standing desk.
• Make movement fun by involving family or friends in activities like dancing, hiking, or playing sports.

8. Spirits (Excessive Alcohol Consumption)

Overindulging in alcohol damages neurons and disrupts communication between brain cells, impairing memory, judgment, and long-term cognitive health.

Counter It:

• Limit alcohol intake to moderate levels, as per health guidelines.
• Explore non-alcoholic options like herbal teas, infused water, or mocktails for social events.
• Be mindful of your drinking habits and seek support if needed to cut back.

9. Standard American Diet (SAD)

A diet high in processed foods, unhealthy fats, and sugars leads to obesity, systemic inflammation, and poor brain health.

Counter It:

• Transition to a nutrient-rich diet, such as the Mediterranean diet, which emphasizes fresh vegetables, fruits, nuts, whole grains, and omega-3-rich fish.
• Minimize consumption of processed foods and prioritize home-cooked meals.
• Stay hydrated and include brain-boosting foods like dark chocolate, berries, and green leafy vegetables in your diet.

10. Substance Abuse

Recreational drugs can have a devastating effect on brain structure and function, leading to long-term cognitive and emotional impairments.

Counter It:

• Avoid recreational drug use entirely.
• If struggling with addiction, seek professional help through counselling, therapy, or support groups.
• Focus on building healthy coping mechanisms to deal with stress or emotional triggers.