The brain, the organ controlling all human activities, accounts for about 2% of body weight. Its intense metabolism leads to the production of numerous free radicals. Excessive free radical proliferation can attack nerve cell membranes, damage brain blood vessels, and disrupt nerve signal transmission. Over time, this condition accelerates the development of neurodegenerative and cerebrovascular diseases.

Doctor Hoang Quyet Tien, from the Medical Information Center, Tam Anh General Hospital, TP HCM, highlights several common habits that can silently harm brain health.

Lack of sleep

During deep sleep, the brain actively cleanses neurotoxins accumulated after a day of activity. Sleep also consolidates short-term memories into long-term storage. Prolonged lack of sleep reduces brain efficiency, impairs memory and concentration, and increases the risk of Alzheimer's disease.

Excessive alcohol consumption

Alcohol quickly penetrates brain cells, slowing neurotransmission. This leads to poor reflexes, loss of balance, and impaired memory and judgment. Long-term, excessive alcohol consumption negatively affects brain regions vital for memory and thinking, reducing information processing ability and increasing cognitive decline risk.

Furthermore, alcohol disrupts sleep, preventing the brain from recovering each night, which heightens the risk of depression and stroke.

Alcohol abuse accelerates brain aging. AI-generated image

Frequent stress

Prolonged stress triggers increased cortisol and stress hormones, causing vasoconstriction and affecting blood flow to the brain. This can result in headaches, insomnia, memory loss, and difficulty concentrating. According to Doctor Tien, chronic stress directly impacts memory, learning, and emotional control.

Physical inactivity

Prolonged sitting and lack of physical activity reduce blood flow to the brain, affecting oxygen and nutrient supply, as well as blood vessel recovery. When this persists, brain microvessels are easily damaged, accelerating memory decline and dementia. Conversely, regular physical activity boosts blood flow to the brain, supporting overall cognitive function.

Eating too much sugar and unhealthy fats

A diet high in sugar and unhealthy fats can promote inflammatory responses in the body, impacting nerve cell activity.

Doctor Tien advises everyone to maintain a healthy lifestyle: eat a balanced diet, get adequate sleep, exercise regularly, manage stress, limit alcohol, and avoid smoking to protect the brain early on. Supplementing with natural extracts like blueberry and ginkgo biloba helps combat free radicals, protects nerve cells, and increases blood flow to the brain, which improves memory and prevents insomnia.

Dinh Dieu