Physician reveals hidden lifestyle patterns that trigger brain ageing

Medical experts are warning that cognitive decline in later life is often the cumulative result of seemingly minor daily habits rather than a sudden onset.

Dr Kunal Sood, an anaesthesiologist and interventional pain medicine physician, has identified five specific lifestyle patterns that can silently damage the brain.

In an educational video shared on Monday, Dr Sood noted that "Sleep, glucose control, alcohol exposure, stress biology, and movement patterns all influence brain ageing long before symptoms appear."

Research indicates that consistently sleeping less than six hours during midlife is linked to a higher risk of dementia. This occurs because "Sleep supports glymphatic clearance of metabolic waste like β-amyloid, and chronic short sleep may increase amyloid burden and alter white-matter microstructure," Dr Sood explained.

Furthermore, chronic hyperglycemia and diabetes promote oxidative stress and insulin resistance, which can impair memory circuits.

Physical and biological triggers

• Alcohol and stress: Heavy drinking is associated with reduced brain volume, while "Persistent stress activates the HPA axis and increases cortisol," which damages hippocampal neurons and impairs learning flexibility.
• Sedentary behaviour: Prolonged sitting common in desk jobs reduces cerebral blood flow. Dr Sood noted that "Experimental studies show prolonged sitting lowers cerebral blood flow velocity and oxygen delivery to the brain."

Making timely adjustments to these habits can help protect long-term cognitive health. By addressing sleep, blood sugar, and movement early, individuals may significantly slow down the ageing process of the brain and preserve cognitive function well into their later years.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.