Recent research suggests that biomarkers such as Brevican (BCAN) and GDF15 are linked to brain aging and cognitive function. These changes tend to become more pronounced with age in some individuals.

While regular exercise, a healthy diet, and adequate sleep can slow these age-related brain changes, unhealthy lifestyle habits significantly increase the risk of early cognitive decline.

Excessive sitting

Many adults spend most of their day sitting for work, travel, or leisure. Prolonged sitting and physical inactivity over time can reduce muscle activity and disrupt the body's energy metabolism. This sedentary behavior contributes to an increased risk of insulin resistance, diminished blood circulation, and adverse cardiovascular health outcomes.

A sedentary lifestyle can also slow down metabolism. Adults should regularly stand and walk gently for about 5 minutes after every one to two hours of continuous sitting. These simple activities help improve circulation, support blood sugar control, and enhance overall health.

Prolonged sitting negatively impacts health. Image created by AI

Insufficient sleep

Sleep plays a vital role in metabolism and stress levels, influencing hormone balance and muscle recovery. Sleeping less than six to seven hours each night significantly increases the risk of cardiovascular disease, obesity, depression, and dementia. Poor quality sleep can disrupt the body's circadian rhythm, promoting inflammation and oxidative stress – two key factors contributing to premature aging.

Chronic stress

While stress is a normal part of life, continuous stress profoundly impacts health. Chronic stress accelerates biological aging across most organ systems. Prolonged stress leads to elevated cortisol levels, which in turn increases muscle loss, insulin resistance, immune dysfunction, and cognitive decline.

To mitigate stress, individuals should practice slow breathing for five to 10 minutes multiple times daily, walk, meditate, or engage in conversations with loved ones.

Frequent processed meat consumption

Processed meats typically contain refined ingredients and additives, offering minimal whole food content. A diet rich in processed foods and added sugars increases oxidative stress and inflammation, accelerating brain cell damage and raising the risk of cognitive decline and early dementia.

Instead of consuming bacon, sausages, or fast food, adults should prioritize vegetables, fruits, fish, eggs, and poultry.

Anh Chi (Source: Very Well Health)