Caring for your brain is just as important as caring for the rest of your body, yet it’s often overlooked until issues arise. Your brain controls everything—from your thoughts and memories to your sleep patterns and mood—so keeping it in optimal condition is essential for a healthy, fulfilling life. The choices you make daily have a significant impact on your cognitive health, influencing everything from your ability to focus to how well you sleep at night. By being mindful of what you consume, how you treat your body, and the habits you develop, you can protect your brain from premature aging, memory issues, and other cognitive challenges.
Neuroscientist Emily McDonald, known as @emonthebrain on TikTok, is passionate about brain health and shares valuable insights on how to maintain it. In a recent TikTok video, she reveals four key things she never does to avoid cognitive decline, memory issues, and insomnia. By following these guidelines, you can take proactive steps to protect your brain and maintain its health for years to come.
1. Avoid Glucose Spikes
"Glucose spikes actually contribute to aging—both brain aging and wrinkles," McDonald explains. "They also contribute to mood swings, memory impairment, and less neuroplasticity in the hippocampus." The hippocampus is crucial for learning and memory, so maintaining its neuroplasticity, or the brain's ability to adapt and change, is vital. McDonald emphasizes the importance of managing glucose levels, especially with your first meal of the day, to avoid these negative effects.
2. Skip Fried Foods
Fried foods may be tempting, but they can have serious consequences for your brain health. "A study of 18,000 people found that diets high in fried foods are linked to lower scores in memory and cognition," McDonald points out. The unhealthy fats and other harmful compounds in fried foods can impair brain function, leading to cognitive decline over time. By limiting or avoiding fried foods, you can help preserve your memory and cognitive abilities.
3. Avoid Bright Lights at Night
"Bright light at night impairs melatonin release, which is going to mess with our sleep," says McDonald. Quality sleep is one of the most crucial factors for brain health, and exposure to bright light before bed can disrupt your sleep patterns. McDonald notes that even non-blue light can impair dopamine release, a neurotransmitter linked to mood and motivation. To protect your sleep and brain health, it’s essential to minimize light exposure in the evening.
4. Never Skip Exercise
Physical exercise is not just good for your body; it’s also essential for your brain. "Physical exercise actually builds your brain and triggers the release of endocannabinoids," McDonald explains. These compounds, naturally produced by the body, help with pain relief and overall well-being. Regular exercise supports brain function, enhances memory, and even helps manage stress, making it a key component of any brain-healthy lifestyle.
Bottom line
Protecting your brain from cognitive decline, memory issues, and insomnia requires mindful choices and consistent habits. By avoiding glucose spikes, steering clear of fried foods, minimizing exposure to bright lights at night, and prioritizing regular exercise, you can support your brain's health and longevity. Emily McDonald’s insights offer a valuable guide to maintaining a sharp mind and a restful sleep, ensuring that your brain remains in top condition as you age.
