4 habits that increase the risk of brain aging

According to some studies, biomarkers such as Brevican (BCAN) and GDF15 may be related to brain aging and cognitive function. As age increases, these changes tend to be more pronounced in some people.

However, regular exercise, maintaining a healthy diet, and getting enough sleep can help slow changes related to brain aging. Conversely, unhealthy lifestyle habits can increase the risk of early cognitive decline.

Sitting too much

Many people spend most of their day sitting while working, commuting or resting. Sitting for long periods of time and being sedentary over time can reduce muscle activity and affect the body’s energy metabolism. This condition contributes to increased risk of insulin resistance, reduced blood circulation and affects cardiovascular health.

A sedentary lifestyle can slow down metabolism. Adults should regularly stand up and walk gently for about 5 minutes after every 1-2 hours of continuous sitting. These simple activities help improve circulation, support blood sugar control, and promote overall health.

Not getting enough sleep

Sleep plays an important role in metabolism and stress levels, affecting hormone balance and muscle recovery. Sleeping less than 6-7 hours per night increases the risk of cardiovascular disease, obesity, depression and dementia. Poor quality sleep can upset the body’s biological clock, promoting increased inflammation and oxidative stress – two key factors that contribute to premature aging.

Chronic stress

Stress is a normal part of life, but a constant state of stress takes a serious toll on your health. Chronic stress accelerates biological aging in most organ systems. Because prolonged stress causes high cortisol levels, increasing the rate of muscle loss, insulin resistance, immune dysfunction, and cognitive decline.

To reduce stress, each person should spend 5-10 minutes breathing slowly several times a day, walking, meditating or chatting with loved ones.

Regularly consume processed meat

Processed meats are often made from refined ingredients, additives and almost no whole foods. Diets high in processed foods and added sugars increase oxidative stress and inflammation, accelerating brain cell damage and the risk of cognitive decline and early dementia.

Instead of eating bacon or sausage, fast food, adults should prioritize green vegetables, fruits, fish, eggs, poultry…