Your super-efficient digital assistant
seewhatmitchsee/ShutterstockThere's a reason so many people joke that their smartphones are their "brain"—because it kind of is becoming your brain. Google, Alexa, Siri, and other digital assistants have taken the burden of remembering details off your mind, meaning that your brain misses out on making those connections. Case in point: What's your mom's phone number? Heck, millions of people don't even know their own phone number. By acting as a personal memory bank, these services are making you smarter at knowing how to get information but dumber when it comes to remembering the actual information itself, according to a study published in Science. Learn more about how technology is making you dumber.
That late-night Netflix binge
Denys Prykhodov/ShutterstockWe're all chronically sleep deprived these days, and one of the first things to suffer when you lose zzz's is your brain—and it doesn't take much sleep loss to start impairing your mental abilities. "Study after study has shown that even an hour or two less sleep each night for just a few consecutive nights can have negative effects on the brain," says Vernon Williams, MD, sports neurologist and director of the Center for Sports Neurology & Pain Medicine at Cedars-Sinai Kerlan-Jobe Institute. "From delayed reaction times that can put you in danger while driving to mental fatigue and depression, burning the midnight oil can have serious brain repercussions." When looking to improve your sleep, make sure you avoid these sleep aids that are actually hurting your slumber.
Your secret junk food stash
Syda Productions/ShutterstockCandy, soda, fast food, and other modern inventions are one of the most common (albeit delicious) ways to drain your brain, Dr. Williams says. "One Australian study found that just five days of eating junk food could impair memory function, attention, speed, and mood," he says. "The idea is that poor diet leads to inflammation in the brain, which can damage its structures." Instead, focus on the healthiest foods to eat in every decade of your life.
That gym class you keep meaning to hit
Uber Images/ShutterstockYou may think all you're hurting is your waistline, but not getting enough exercise can damage your brain, Dr. Williams says. "Exercise has so many brain-boosting benefits, including a better mood, sharper mental performance, improved memory, and less pain," he says. Overwhelmed? Start with these 25 simple tips to start exercising today.
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All that romantic mood lighting
Evgeny Atamanenko/ShutterstockKeeping the lights low may increase the feeling of ambiance (and make it harder to see the dirt on the floors!), but it won't help your brain, according to a study done by Michigan State. Researchers found that spending too much time in dimly lit rooms and offices may actually change the brain's structure and hurt your ability to remember and learn, especially when it comes to spatial tasks. Here are 12 ways to get smarter in your spare time.
Your multitasking lifestyle
Mikhail Kadochnikov/ShutterstockThink that you're an excellent multitasker and that doing several things at once makes you smarter? It's likely having the exact opposite effect, says Joe Bates, MD, a psychiatrist and author of Making Your Brain Hum: 12 Weeks to a Smarter You. "Jumping from one thing to another without completing a task is training your brain to not focus on one thing, making you literally scatterbrained," he says, adding that this leads to making bad decisions, feeling overwhelmed and frustrated, and forgetting important things. Don't miss these other 50 secrets your brain wishes you knew.
The constant notifications on your smartphone
GaudiLab/ShutterstockInstead of using our phones as a handy tool we use to help us, many of us are letting technology control us, Dr. Bates says. The constant barrage of texts, emails, voicemails, games, and other alerts is a never-ending distraction, making it impossible to focus and think, he says. "This can turn into an actual addiction by programming the brain to want to keep checking your phone, as it gives you immediate gratification," he explains. "Smartphones keep getting smarter and demanding our attention in even bigger ways, so for the sake of your brain health, you need to discipline yourself to engage thoughtfully and thoroughly and mindfully on projects throughout the day." Not to mention that turning your phone off for a few hours is one of the 50 tiny changes that will make you instantly happier.
That glass (or three) of wine with dinner
Africa Studio/ShutterstockAnyone who's ever had a "deep" conversation with someone who's had a few too many drinks knows how quickly booze can dumb you down. But did you know that overindulging in alcohol also has long-term harmful effects on your brain? "In addition to the possibility of impaired brain function as you age, drinking puts people at a higher risk for liver disease, strokes, depression, and many other diseases that also impair brain function," says Mary Ellen Moore, DO, a family medicine physician with Advocate Christ Medical Center in Oak Lawn, Illinois. Put down that third glass and have one of these brain-boosting foods instead.
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Your 9 to 5... or 7 to 9
Dean Drobot/ShutterstockThere is some truth to the old adage "work smarter, not harder." When it comes to maximizing your mental abilities, working too much can have the opposite effect, making you a less creative and less accurate thinker, says Kate Martino, a physician's assistant and weight-loss coach. Just like any other body part, your brain doesn't do well with a lot of stress, and it needs to rest sometimes. "Stress can impact your memory, make you feel moody, make it hard to focus, and the longer you're stressed out, the less brain clarity you'll have," Martino says. Learn more scary things that happen to your brain when you're stressed.
Your workspace at the local coffee shop
Branislav Nenin/ShutterstockYou may think that being able to work anytime anywhere is a major job perk, but setting up shop in a noisy environment, such as a coffee shop or airport terminal, could make it harder for you to work. Being surrounded by constant noise impairs the brain's ability to learn new things and hurts your memory, according to a study published in Frontiers of Psychology. Check out these other ways to set up your workspace to boost productivity.
Your morning bowl of cereal
GCapture/ShutterstockSugar-packed cereals are no better for you than eating a doughnut, and even "healthy" cereals may be hurting your brain health, Dr. Moore says. "Butylated hydroxytoluene (BHT) is a preservative commonly found in cereal and food packaging that interferes with the signals from your brain," she explains. This includes the satiety signals that tell you you're full, making you not just dumber but also more prone to weight gain, she says. Instead, go for one of these 27 healthy, brain-boosting breakfast ideas.
Your fear of flying (or getting fired or being dumped or ...)
Vlad Teodor/ShutterstockA little angst keeps you alert and moving, but feeling a constant barrage of fear or worry can seriously impact your mental health and your ability to think clearly, says Farah Harris, a licensed clinical professional counselor. "When we are fearful, it is like our brain has been hijacked and we are unable to think rationally, see things clearly, be objective, and recall details," she says. "By training your brain to try new things and face your fears, you can increase your alertness, improve memory, better manage stress, make better decisions, develop emotional intelligence, and increase your capacity and confidence." Here are 12 more ways to get smarter in your spare time.
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Your deep dislike of fish
Dima Sikorsky/ShutterstockWhat you eat has a huge impact on how you think, starting with the types of fats you consume, says Rob Cole, licensed mental health counselor and registered dietitian, Clinical Director of Mental Health Services at Banyan Treatment Center. Eating foods high in trans fats, commonly found in processed snacks and fast food, hurts your brain health and has been linked in research to cognitive decline, he says. On the other hand, healthy fats, like those in wild salmon (and also nuts, chia seeds, and avocados), have been shown to protect brain cells and make your brain more efficient, he adds. Bonus: Healthy fats aren't just good for your brain, they're great for your whole body and are one of the 12 anti-aging foods that can help you live longer.
Your empty water bottle
Dean Drobot/ShutterstockWant to know the fastest way to drain your brain? Drain your body of water. Even mild dehydration can have profound effects on your mental capabilities, Cole says. "Drinking enough water is critical to ensure chemical balance in the brain," he explains. Resist the temptation to substitute juice, soda, coffee, or other liquids, as the extra sugar can also impair your brain. Make sure you're drinking plenty of pure, clean H2O on the regular. Don't miss these other incredible ways your body changes when you drink enough water.
Those reheated leftovers
N192/ShutterstockPlastic dishes are so convenient! Unfortunately, they are also not doing your brain any favors. Bisphenol A (BPA) is a common industrial chemical added to plastics to make them more durable, but the chemical also interferes with brain function by killing neurons, which can lead to mood problems and an impaired memory, according to a study published by the National Academy of Science. To avoid BPA and other similar chemicals, ditch plastic food containers, or at least stop microwaving food in plastic dishes. Learn about 15 more kitchen items toxic to your brain and the rest of your body.
Your pasty white skin
Natalia_Grabovskaya/ShutterstockFeeling confused, depressed, and indecisive? A walk in the fresh air and sunshine may be the best remedy. A 2014 study conducted by The American Academy of Neurology found that people with extremely low blood levels of vitamin D were more than twice as likely to develop Alzheimer's disease or other types of dementia than those with normal levels, says Lauren Zimmerman Cook, CEO of AEC Living. Other than soaking in the sun, here are more everyday things that are making you smarter.
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Those pesticides you just sprayed on your grass
Dmitry Trubitsyn/ShutterstockCall it a side effect of modern living, but we are surrounded by toxins in our air, in our water, and in our food. Unfortunately, these can take a major toll on brain health, particularly as they accumulate over time, says psychotherapist Toni Coleman. Pollution can interfere with how your neurotransmitters function, both in your brain and in your gut's microbiome, which regulate mood, thinking, memory, and cognition, she adds. You can't avoid all environmental toxins (sadly), but you can start by eliminating these 11 household toxins making you sick.
That office lunch you always skip
279photo Studio/Shutterstock"Social isolation leads to loneliness, which can have a dramatic impact on your brain," says Bryan Bruno, MD, depression specialist and medical director at Mid City TMS. "Without daily social engagement, the brain loses its ability to stay sharp and experiences a much higher chance of developing dementia. Those suffering from isolation show less neural activity in the brain's ventral striatum, which is part of the brain's reward center and plays an important role in learning." Bottom line: Even if you're an introvert, you still need other people. Just try to avoid saying these 11 words and phrases smart people never use.
Your raging sweet tooth
Julie208/ShutterstockAny foods with added sugar, including "healthy" foods like juice and smoothies, can lead to poor cognitive function in the short term, and Alzheimer's disease or dementia in the long term, says MaryAnhthu Do, MD, a neurologist with the Neurosciences Institute at Advocate Christ Medical Center in Oak Lawn, Illinois. It's OK to have a treat sometimes, just make sure it's a treat and not a staple, she says. And remember, there's just no such thing as a "healthy sugar"—that's one of the 37 myths nutritionists wish would die.
The tablet propped up on your lap
Irina Bg/ShutterstockWhether you're constantly on your laptop, refuse to leave without your tablet, or are attached at the hip (literally) to your smartphone, all that tech is taking a toll on your brain, says Michelle Robin, DC, wellness practitioner and chiropractor. "Instead of having downtime and letting our minds wander, we reach for our phone as soon as we have to stand in line, when we do something as simple as walk down the hall, and while we are waiting for a meeting to start," she says. Depending on devices to distract and entertain you keeps you from thinking deeply, being creative, working through problems, and connecting with the people around you, she adds. If you can't give up your tech just yet, see if you can figure out the math puzzle only geniuses can solve.
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