Neurologist Warns of Seven Everyday Habits Damaging Brain Health

Many people prioritize physical appearance over cognitive sharpness, but neurologist Dr. Randy D’Amico stresses that everyday habits are crucial for long-term brain health. "The habits you build now are an investment in who you’re going to be in the future," D’Amico, director of the Brain and Spine Metastasis Program of Neurosurgery at Northwell Lenox Hill Hospital, told The Post. While genetics play a role, D’Amico highlights that many factors influencing cognitive health are within an individual's control.

Sedentary Lifestyle

Excessive inactivity can negatively affect vascular health, which in turn impacts brain function. D’Amico advises incorporating movement into daily routines, noting that the American Heart Association recommends 150 minutes of moderate-intensity or 75 minutes of vigorous aerobic activity per week for adults. "Your brain expects your body to move," he stated.

Insufficient Sleep

Sleep is critical for cognitive function, with the Centers for Disease Control and Prevention recommending at least seven hours per night for adults. D’Amico explains that during sleep, the brain consolidates learning and memories, performing essential maintenance. "It’s actually critical for just maintaining brain health to incorporate sleep," he said.

Ultra-Processed Foods

Dietary patterns heavily featuring refined and ultra-processed foods can negatively affect weight, cholesterol, glucose levels, and blood pressure, all of which are linked to brain health. D’Amico emphasizes that "what’s good for your arteries is good for your brain." Limiting ultra-processed foods is key to maintaining cerebrovascular and cognitive health.

Neglecting Health Metrics

Uncontrolled high blood pressure, high cholesterol, and diabetes can damage blood vessels, including those supplying the brain. D’Amico warns that these conditions often develop silently, leading to significant long-term consequences if ignored. "If you want to preserve your brain, you have to pay attention to these numbers," he advised.

Constant Distraction

In today's digital age, constant stimulation from smartphones and notifications can fracture attention, interfere with sleep, and reduce the brain's capacity to focus. D’Amico encourages building periods of quiet and boredom back into daily life, even for himself as a neurosurgeon. "You have to teach yourself to tolerate boredom again," he stated.

Social Isolation

Meaningful social interaction is vital for cognitive health. D’Amico notes that social isolation is a modifiable risk factor for cognitive decline and dementia. Face-to-face engagement requires the brain to process language, emotions, and social cues, which differs significantly from online interactions.

Substance Dependence

Relying on substances like nicotine or alcohol to concentrate, relax, or sleep can lead to dependence and negatively impact brain health. D’Amico suggests developing non-substance-related coping mechanisms for stress, fatigue, boredom, or sleep issues. "The goal should be to develop ways of regulating those states that don’t require a substance."