The worst memory habits do more than hinder your cognition. They can range from messing with your memory to dementia. Sure, forgetting a couple of things during the week might not mean death. But, it can quickly get out of hand.
That’s why you must learn the worst memory habits. Luckily, that’s our topic for today. Not only that, but I’ll also share a few tips to overcome them!
With that out of the way, let’s get started!
Worst memory habit #1: Not sleeping enough
Of course, sleep is the first worst memory habit. Missing out on sleep takes a toll on your brain. It can lead to dementia and Alzheimer’s disease.
Ideally, you want to keep a regular sleep schedule. Alcohol, caffeine, and using your cellphone should be avoided. Don’t make it harder on yourself.
What can you do about it?
As mentioned, the goal is not to make things harder. Avoid doing things that keep you awake at night. Also, try not to fall for the “catch on sleep” trap in the afternoon.
You could mess with your sleeping hours more by doing that. Always prioritize sleep, even if you must re-schedule other tasks in your day.
Worst memory habit #2: You spend too much time alone
We all need time alone. It helps us focus on ourselves. And, many people need to rest from an overly social time. But, you could be shooting yourself in the foot.
People who keep close friends tend to be happier and more productive. Moreover, they also have healthier brains. The likelihood of Alzheimer’s decreases with friends.
What can you do about it?
You don’t have to be a party animal. Just keep a few close friends around and hang out with them. A bit of socializing now and then can go a long way.
Just make sure you don’t spend too much time by yourself. It’s best to share with your buddies, even if it tires you. It can even help you sleep better.
Worst memory habit #3: Eating too much junk food
A high-fat and caloric diet is also among the worst memory habits. You can have some now and then. After all, we all love them for a reason.
But, overdoing it can hurt your memory. A high-fat diet can affect your memory. Of course, more research is necessary. But, they can also lead to hypertension, which hurts your brain.
What can you do about it?
Just keep your junk food intake to a minimum. You don’t have to give up fries and pizza. But, you should eat them as little as possible.
Try to replace them with healthier and tasty alternatives. Junk food isn’t the only type of delicious food around.
Worst memory habit #4: Listening to music with too much volume
Blasting your headphones is always a bad idea. It can lead to hearing loss faster than you think. You can damage your hearing in barely half an hour.
Hearing loss has heavy memory implications. Your brain needs more resources to translate sound signals. So, you have fewer resources available for memory storage.
What can you do about it?
You don’t need high volumes to enjoy music. Keep your headphones high enough that you can understand. You don’t have to saturate your ears to hear properly.
Moreover, try to listen to music without them. Try using a stereo system or your laptop’s speakers when possible. It has the same effect without the damage.
Worst memory habit #5: You lack physical activity
It might sound weird. But, physical activity can be a huge advantage to keeping a healthy brain. Low exercise makes dementia more likely.
Moreover, it’s similar to junk food. You can suffer from diabetes, heart disease, and hypertension. All of these factors can damage your brain further.
What can you do about it?
Of course, getting more physical activity is the best solution. Luckily, you don’t have to become a fitness enthusiast for the benefits.
Just taking a walk or a jog can be enough to reap exercise’s memory benefits. Take half an hour every day to go out for a walk. You’ll be surprised by the results.
Worst memory habit #6: Smoking
With age, our cerebral cortex gets thinner. This makes it harder to process memories and perceptions. Nicotine also speeds up this process.
As such, smoking is a huge “no” for a healthy memory. Moreover, it can contribute to Alzheimer’s formation. Besides, recovery from smoking is slow and often incomplete.
What can you do about it?
Quit smoking. But, it’s easier said than done. You should take steps to make smoking as difficult as possible. Try to pair it with activities you don’t enjoy doing.
For instance, try only smoking if you go for a walk. Or, try not smoking inside your home. Cutting down with time can lead to big gains over time.
Worst memory habit #7: Eating more than necessary
Eating too much can also backfire on you. Sure, it might not be junk food. But, too much food is still among the worst memory habits.
Being overweight can deteriorate your cognitive functions. A study shows that it could be as high as 22% for obese patients. These implications can have a higher impact than age.
What can you do about it?
Portion your meals so that you never eat more than you need. Also, try adding a few snacks throughout the day. It’ll help you feel satiated without increasing your meals.
With time, your stomach will adjust to the new portions. So, you won’t feel as hungry as often as you used to.
Worst memory habit #8: Spending too much time in the dark
This one might sound weird. But, your body needs natural light. It’s the best source of vitamin D. And, that’s also true for your brain.
You might even experience depression from being in the dark too long. That can make your brain work slower. And, it has repercussions on your memory.
What can you do about it?
Luckily, the answer is quite easy. You just need to get more light on your body! Of course, going out for a walk is the best solution. That way, you can get some physical activity as well.
But, just opening your blinds is good enough most of the time. If you work from home, place your desk near a window.
Worst memory habit #9: Stressing too much
Overall stress can also wreck your memory. That holds especially for grudges and negative thoughts. A pessimistic mood has links to declines in memory and cognition.
Of course, negative thinking is natural and common. You can’t merely stop stressing. But, you can do a lot to avoid overdoing it.
What can you do about it?
Firstly, separate your work hours from your leisure time. That way, your brain can disconnect from stressful issues. But, that’s not the end.
Practice mindfulness, meditation, yoga, and more. That can help you unwind and let go of negative thoughts. You can also use exercise as an outlet for stress.
Worst memory habit #10: Forgetting your vitamins
Skipping medication and vitamins is also among the worst memory habits. You don’t want to skip vaccines, use certain meds, or forget vitamins.
It’s an easy way to deprive your brain of critical nutrients. Said nutrients are vital to keeping your memory healthy. The same goes for regularly taking certain medicines.
What can you do about it?
Firstly, take the time to get up-to-date with your vaccines and vitamins. Place alarms to remind you to take them.
As for avoiding medications, you’ll have to speak with your doctor. Ask about their memory implications. If you’re worried, inquire about alternatives with fewer side effects.
Worst memory habit #11: General substance abuse
Substance abuse includes both drugs and alcohol. Everyone has bad habits. But, some can be particularly bad for your memory.
Excessive alcohol can cause a unique type of dementia called Korsakoff Syndrome. Recreational drugs can also impair your cognition. Ecstasy and cocaine are among the worst.
What can you do about it?
Quitting bad habits is one of the hardest endeavors for anyone. With drinking, you’re fine sticking to a light habit. In other words, you just have to cut down.
Drugs can be more troublesome. If you only use them recreationally, try to quit in steps. Yet, don’t hesitate to seek professional help.
Worst memory habit #12: Not having a sense of purpose
Chronic stress can kill brain cells. And, responsibilities aren’t the only source. Lacking responsibilities can deprive you of purpose. That can be just as bad.
Feeling you contribute something important is crucial for healthy aging. Having a sense of purpose can protect you against Alzheimer’s directly.
What can you do about it?
Purpose doesn’t need to come from a greater-than-life goal. You can find purpose in keeping a healthy garden. Or, you can focus more on your job.
Creating your sense of purpose is difficult. But, it’s one of the best ways to change your life.
Worst memory habit #13: Too much time on the phone
Our brain is sensitive to information. So, information overload can overstimulate it unnecessarily. Said over-stimulation can overwhelm your memory.
You simply can’t take it all at once. Social media, emails, and messages add up quickly.
What can you do about it?
Take regular breaks from your phone. Try keeping it as far away from you as possible while you work. But, do the same when you’re unwinding.
You might relax watching a series or playing video games. But, constantly checking your phone takes you away from the experience.
Worst memory habit #14: Skipping breakfast
Our brains need the right nutrients at the right time. That’s why skipping any meal can have serious consequences on your focus. But, breakfast is particularly troublesome.
It’s the first meal for most of us. And, skipping it can deprive your brain of vital nutrients to start the day. As such, other meals might not have the impact you’d expect.
What can you do about it?
Don’t skimp over any meal. Make sure you’re saving enough time to avoid this worst memory habit. Even if it means waking up earlier, it’s worth it.
Also, don’t think you can get away with a bit of bread and milk. Don’t cut corners on your breakfast. Ensure it’s as nutritious as possible. And yes, that means taking your time to make it.
Worst memory habit #15: Suffering head injuries
Finally, this one should be obvious. But, stay away from head injuries. It can be difficult if you’re an athlete or work in construction. Still, it’s vital.
A traumatic brain injury can cause mood disorders, speech problems, and cognitive issues. Contact sports are particularly dangerous. Yet, cycling, surfing, and other solo activities can also be risky.
What can you do about it?
Try to stay away from high-risk activities. If that’s not an option, limit your exposure and wear protection. You might not want to give up on Sunday baseball with friends. But, that doesn’t mean you shouldn’t wear a helmet.
The same goes for any other activity. Don’t think you’ll look cooler on your bike without a helmet. And, don’t assume boxing gloves are enough to keep your head safe!
The holistic takeaway
So, the worst memory habits are plentiful. Many don’t even seem like too big of a deal. But, that’s why they’re so negative. You won’t even notice their impact until it might be too late.
So, make sure you’re following a nutritious diet and exercising. Don’t neglect yourself and your friends. Make sure you’re resting enough from work and your phone. And, find that sense of purpose in life.
Of course, staying away from head injuries should be obvious, too!
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