As human beings, we often dwell on “What Ifs” in life, like this: “What if I had done things differently when I was younger?”
Although I do not encourage this type of thought – it can create unnecessary anxiety and stress on the things we cannot change – it is always useful to think about the errors and the past lessons. This can help us become improved versions of ourselves. But it is even better if we can learn from the mistakes of others before doing them too.
As a neurologistI look at my young years through the objective of neuroscience and brain health. It gives me a unique perspective on the things I would have liked to do differently.
Here are three who distinguish me that I regret doing – and that you could still be able to avoid:
1. Drinking soda daily
When I was a teenager, my parents and I did not fully understand the excessive sugar damage could have on my health. Every day after school, I drank one or two cans of soda and ate cookies with it.
Although my diet today is in no way perfect, I have made significant changes and I rarely drink soda. Research is clear: Sugar -rich diets contribute to insulin resistance, a Increased risk of type 2 diabetes and cardiovascular disease, chronic inflammation and even a cognitive decline.
Long -term excessive sugar consumption can raise the risk of dementiaincluding Alzheimer’s disease.
Fortunately, Reduce my soda consumption And the overall sugar intake can help to alleviate some of these harmful effects – although certain long -term consequences may not be fully reversible.
2. Listen to really strong music
Like many people, I like music. When I was younger, I was unhealthy to explode it in my ears.
Excessive noise exposure can cause hearing loss, hearing sensitivity and tinnitus. Damage to the co -coated cells of the cochlea are irreversible because these cells do not regenerate. Research has shown that hearing impairment is often associated with mood disorders like depression and anxiety.
In addition, several studies connect hearing loss An increased risk cognitive decline and dementia. This is likely because when your brain has trouble treating sounds due to hearing loss, He diverts cognitive resources Far from memory and thought.
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As I get older, my hearing will probably decrease. Although I always use headphones and listen to music, especially when developmentI now limit the volume to 60% or less and limit the listening time to no more than 60 minutes per day.
If you develop a hearing impairment, Send it as soon as possible can help Reduce cognitive load. Hearing aids have proven to reduce the risk of dementia in people with hearing loss by delaying not only cognitive decline, but also to improve the overall health of the brain.
Interestingly, the increased risk of cognitive decline does not apply To deaf people born or have undergone hearing loss at a very young age, as their brain develops cognitive adaptations to mitigate the negative impact.
3. Do not sleep seriously
Although I have not grown up with smartphones, I have always spent countless nights standing late watching television or playing video games. At the time, I did not understand The importance of sleep. The duration and quality of sleep are essential to the health of the brain – not only for rest but also for brain development during adolescenceMemory consolidation, emotional treatmentand waste clearance.
Now that I have a better understanding of the role of sleep, I try to sleep 7 to 9 hours per night. My work as a doctor does not always allow that, especially when I am on call. However, as a solid defender of brain health, I push a change in our profession – especially during medical training – to make sure that more doctors get the rest they need.
The long -term structural changes of the brain can have lasting consequences. But certain cognitive and behavioral impacts associated with poor sleep can be reversed by Improve sleep habits.
BAIBING CHEN is a certified double -board neurologist and epileptologist Michigan University. Find it Instagram,, TiktokAnd YouTube.
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