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10 Habits That Hurt The Brain – Insights And Statistics

Written by: Alex Bravo, Executive Contributor

Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.

Executive Contributor Alex Bravo

In today's fast-paced world, the relentless pursuit of success, especially among business leaders, often leads to the neglect of one's physical health and even more so, one's mental well-being. That was exactly my personal story. The brain, despite being the command center for all our thoughts, emotions, and actions, tends to be the most overlooked organ in terms of health and care. This oversight is not just a personal health issue but a professional imperative, particularly for business leaders whose decision-making capabilities, emotional intelligence, and overall performance are directly tied to their brain health.

Human brain in glass frame

The relevance of brain health for business leaders cannot be overstated. In an era where cognitive demands are ever-increasing, the ability to maintain focus, creativity, and emotional balance is paramount. The health of the brain underpins these abilities. Yet, the habits that support or undermine brain health are frequently ignored, with many succumbing to the pressures of overwork, stress, and poor lifestyle choices. This negligence does not only pose a risk to individual health but also to the health of the organizations they lead. A leader's cognitive decline can result in poor decision-making, reduced empathy, and ultimately, a decline in organizational performance.


Moreover, the example set by leaders in prioritizing their brain health sends a powerful message to their teams and organizations, promoting a culture of well-being. This is particularly relevant in addressing the stigma around mental health in the workplace. By acknowledging the importance of mental and cognitive health, leaders can pave the way for more supportive, resilient, and productive work environments.


As we delve into the habits that adversely affect brain health, it's crucial for leaders to recognize the role their brain health plays in achieving sustained success and fostering a healthy, vibrant organizational culture.


The statistics and data highlighted that I have gathered serve as a compelling reminder of the tangible impacts of our daily choices on our cognitive functions. For business leaders, paying attention to brain health is not just about personal well-being; it's a strategic business decision that influences the trajectory of their careers and the prosperity of their companies.

1. Lack of sleep

The consequences of sleep deprivation extend beyond tiredness. The National Heart, Lung, and Blood Institute highlights that chronic sleep deficiency is linked to heart disease, kidney disease, high blood pressure, diabetes, stroke, and obesity. Sleep serves critical functions such as forming new pathways for learning and memory. The National Sleep Foundation's guidelines recommend 7-9 hours of sleep for adults, yet the CDC reports that 1 in 3 adults doesn't get enough sleep, potentially compromising their cognitive health and increasing the risk of accidents and mistakes at work.


2. Poor nutrition

The impact of diet on brain health is profound. The Harvard Medical School underscores that diets rich in refined sugars, like the Western diet, are detrimental to the brain, impairing brain function and worsening mood disorders. Conversely, the Mediterranean diet, high in vegetables, fruits, unprocessed grains, fish, and olive oil, has been associated with a lower risk of cognitive decline. The Rush University Medical Center found that people who closely followed the Mediterranean diet were as much as 35% less likely to score poorly on cognitive tests.


3. Physical inactivity

Sedentary behavior has been identified as a significant risk factor for not only cardiovascular diseases but also for cognitive decline. The World Health Organization recommends 150 minutes of moderate-intensity aerobic physical activity throughout the week. Studies show that exercise improves blood flow to the brain, encouraging the growth of new brain cells and connections, a process vital for learning and memory. Yet, the WHO estimates that around 1 billion people worldwide are living a sedentary lifestyle, increasing their risk of cognitive diseases.


4. Chronic stress

Research indicates that chronic exposure to stress hormones adversely affects brain size, structure, and function. Stress can kill brain cells and even reduce the size of the brain, particularly in the prefrontal cortex,

which is responsible for memory and learning. The American Psychological Association's Stress in America survey reveals that the average stress level of Americans is on the rise, with significant sources being job pressure, money, health, and relationships, highlighting a growing public health concern. Mindfulness can become an extraordinary ally.


5. Excessive alcohol consumption

The National Institute on Alcohol Abuse and Alcoholism warns that heavy drinking can lead to irreversible brain damage, as well as cognitive problems including poor memory and decision-making abilities. Alcohol misuse is responsible for approximately 3 million deaths each year worldwide, as per the World Health Organization. The societal and personal impacts are profound, affecting not only individual health but also workplace productivity and overall quality of life.


6. Smoking's impact on brain health

The World Health Organization reports that tobacco kills more than 8 million people each year, with smoking being a leading cause of cancer and heart disease. Beyond its well-known physical effects, smoking also has a significant impact on the brain, contributing to the risk of dementia, cognitive decline, and reduced brain volume. Quitting smoking can reverse some of the cognitive deficits and significantly improve health outcomes.


7. Social isolation

Loneliness and social isolation have been recognized as risk factors for a range of physical and mental conditions, including high blood pressure, heart disease, obesity, a weakened immune system, anxiety, depression, cognitive decline, Alzheimer's disease, and even death. The impact of loneliness on brain health is comparable to that of smoking and obesity, suggesting the critical nature of social connections for maintaining cognitive health.


8. Excessive screen time

The American Academy of Pediatrics has expressed concerns about the impact of screen time on children's and adolescents' brain development, sleep, and physical health. For adults, excessive screen time has been associated with physical inactivity and the risks of sedentary behavior. The blue light emitted by screens can disrupt sleep patterns, further exacerbating cognitive and mental health issues.


9. Dehydration

Even mild dehydration can affect cognitive performance, reducing concentration, alertness, and short-term memory. The European Food Safety Authority recommends a daily water intake of 2.5 liters for men and 2 liters for women from all sources, emphasizing the role of hydration in maintaining cognitive function and overall health.


10. Ignoring mental health

The global burden of mental health disorders is significant, with the World Health Organization highlighting depression as a leading cause of disability. Mental health services worldwide are underfunded and underutilized, with over 75% of people in low- and middle-income countries receiving no treatment for their mental health conditions. Early intervention and treatment can significantly improve outcomes for those with mental health issues, highlighting the need for increased awareness and resources dedicated to mental health care.


The correlation between brain health and effective leadership is undeniable. Business leaders must prioritize their cognitive and emotional well-being to lead with clarity, empathy, and resilience. By recognizing and modifying the habits that threaten brain health, leaders can not only enhance their personal well-being but also set a powerful example for their teams and organizations, fostering a culture of health that drives collective success. The statistics and research underscore the profound impact of daily habits on our cognitive functions, urging leaders to take proactive steps towards maintaining a healthy brain for sustained professional success and organizational vitality.

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Alex Bravo Brainz Magazine

Alex Bravo, Executive Contributor Brainz Magazine

Alex Bravo combines 22 years' experience as Sr Director leading CX, Innovation, Transformation and large Operations teams mainly within the Financial Services Industry with 15 years' experience as Sr Executive Coach and Mindfulness Teacher. Given his struggle with anxiety and depression at some point of his career, his purpose is to instill the importance of assessing mental health in the corporate arena and recall to his colleagues that the way they deal with their inner world defines the way they show to themselves, how they interact with others, how they lead and how they love. He is a Harvard Business School Grad and holds a BSc in industrial and Systems Engineering and a MSc in Quality and Productivity.


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