Brain at Risk: A Neurologist Shares 7 Habits to Stop Today

 A Neurologist Reveals 7 Everyday Habits That Unknowingly Harm Our Brains

Your mind acts as your body's nerve center, regulating thoughts, memories, emotions, concentration, and even your heart's rhythm. Yet, a number of our routine actions—many of which we hardly recognize—could be gradually diminishing brain capabilities over time.

As per neurologists, minor daily habits can subtly influence cognitive abilities, memory preservation, and mental lucidity. The encouraging news? Once identified, these habits can be altered.

Here are 7 typical everyday routines that might be quietly damaging your brain — along with alternative suggestions.

1️⃣ Inadequate Sleep (or Oversleeping)

Insufficient sleep poses one of the greatest risks to cognitive well-being.

During sleep, your brain detoxifies, solidifies memories, and repairs cells. Ongoing sleep deprivation may result in:

- Impaired memory

- Mental fog

- Emotional instability

- Heightened chance of cognitive deterioration

Healthy habit: Strive for 7–9 hours of quality sleep each night. Establish a consistent sleep schedule and refrain from screens at least 30 minutes before bed.

2️⃣ Overindulgence in Screen Time

Endless scrolling through smartphones, tablets, and computers can overstimulate your mind, diminishing attention spans while escalating anxiety levels.

Excessive digital engagement may lead to:

- Decreased concentration

- Elevated stress hormones

- Disrupted sleep patterns

Healthy habit: Implement the 20-20-20 technique — every 20 minutes, direct your gaze to something 20 feet away for 20 seconds.

3️⃣ Neglecting Physical Exercise

Regular physical activity enhances blood circulation to the brain and encourages the growth of new neurons.

A lack of movement can:

- Slow down cognitive processing

- Heighten the risk of depression

- Diminish mental acuity

Healthy habit: Dedicate at least 30 minutes daily to walking, stretching, or exercising to significantly enhance brain health.

4️⃣ Persistent Stress

Chronic stress raises cortisol levels, which may shrink brain regions associated with memory and learning.

Signs include:

- Forgetfulness

- Subpar decision-making

- Emotional volatility

Healthy habit: Engage in meditation, deep breathing, journaling, or prayer regularly to manage stress effectively.

5️⃣ Unhealthy Dietary Choices

Your dietary intake squarely influences cognitive performance.

A diet rich in sugars and processed foods can:

- Induce inflammation

- Hinder memory

- Lessen mental clarity

Healthy habit: Incorporate omega-3 abundant foods (like fish, nuts), leafy greens, fruits, and whole grains into your diet.

6️⃣ Social Disconnection

As inherently social creatures, lack of meaningful engagement can escalate the likelihood of cognitive decline.

Social isolation may:

- Amplify depression

- Diminish memory sharpness

- Elevate dementia chances

Healthy habit: Maintain connections with family and friends. Regular phone conversations can activate brain activity.

7️⃣ Constant Multitasking

While multitasking may seem efficient, neurologists caution it compromises productivity and harms concentration.

It can:

- Overwhelm the brain

- Increase mistakes

- Diminish long-term memory retention

Healthy habit: Concentrate on tasks one at a time. Utilize time-blocking strategies to enhance productivity without overwhelming your brain.

 Concluding Insights

Your cognitive health largely hinges on your daily practices. Many detrimental effects occur slowly and quietly—but by making small, positive adjustments, you can create a significant impact.

Begin with one enhancement today:

✔ Improve sleep quality

✔ Increase movement

✔ Adopt healthier eating habits

✔ Manage stress better

✔ Foster social connections

✔ Limit screen exposure

✔ Focus on individual tasks

Safeguard your brain now; your future self will express gratitude.

Small Sustainable Habits That Make a Big Difference

 Sustainable Habits

Wellness Guidance

In the pursuit of healthy lifestyles, Kia Batiste, the Embedded CAPS Clinician at C. T. Bauer College of Business, emphasizes that mental well-being is essential for physical health.

Regardless of the season, Batiste advocates for students to prioritize wellness while chasing their ambitions. Neglecting mental health can hinder their ability to achieve other personal goals, she warns. For those unsure where to begin, Batiste provides some straightforward wellness strategies to integrate into daily life.

"Use journaling or reflection on your struggles and successes to check in with your emotions," Batiste suggested. "It is also advantageous to maintain social connections in order to foster supportive, healthy relationships."

 

She further suggested, “Establish clear boundaries between your rest, academic commitments, and extracurricular pursuits. Lastly, adopting relaxation techniques such as deep breathing, meditation, and grounding exercises can enhance your overall calm.”

Students can explore these techniques using the complimentary apps offered by CAPS, such as Together all and Well track Boost. To ensure mental health practices become habitual, Batiste suggests integrating brief activities, like short walks or deep breaths, into their everyday schedules.

"Use journaling or reflection on your struggles and successes to check in with your emotions," Batiste suggested.  “Nurturing healthy, supportive relationships by staying connected socially is also beneficial.”

"Keep in mind that whatever adjustments you make should be practical and doable," she advised.

“Starting out too ambitiously can be intimidating, which is counterproductive. The key is to approach things gradually, take small steps, and be honest about what you can manage.”

Kia's Essential Advice

- Check in with your emotions

- Create boundaries between rest, academics, and other commitments

- Utilize grounding techniques

- Access free resources from CAPS

- Focus on a few achievable objectives

- Consult with a licensed clinician via the Let's Talk program

For students feeling overwhelmed by their aspirations, Batiste advises them to consider what modifications could make their goals more digestible. She also encourages students to identify and concentrate on their top priorities.

"You may break down more ambitious objectives into smaller, more doable “Another valuable resource is the Let's Talk program, where you can discuss these objectives with a licensed clinician in a private setting for immediate feedback.”

The Role of Healthcare in Combating Climate Change

 How can healthcare address climate change?

How can healthcare address climate change? Citizens in Canada are already witnessing the health repercussions linked to climate change. Heatwaves, air contamination, wildfires, floods, and various extreme weather phenomena can influence individuals' health and their ability to access medical facilities. But did you realize that Canada’s healthcare system accounts for 4.6% of our nation's greenhouse gas emissions — ranking it among the top per capita healthcare polluters globally?

Here’s how the healthcare system can take action on climate change:

Adjustment — Preparing for and adjusting to the rising health threats induced by climate change

Reduction — Diminishing the healthcare sector's substantial carbon footprint

How can healthcare adjust to climate change?

 In 2023, the federal government launched Canada’s National Adaptation Strategy, which contains funds to aid health authorities in tackling new challenges posed by climate change. In October 2025, the Canadian Medical Association, Canadian Nurses Association, and Canadian Public Health Association, in partnership with the Lancet Countdown, published a policy brief — 2025 Climate and Health Priorities for Canada — urging the federal government to act swiftly on climate change.

Among their appeals: finance and thoroughly implement the National Adaptation Strategy, enforce mandatory climate resilience and low-carbon standards for new constructions, and bolster and apply federal methane regulations to safeguard respiratory health. Nationwide, provinces and health organizations are answering these calls for action.

In Vancouver, the upcoming St. Paul’s Hospital, set to open in 2027, has made climate change resilience a core element of its design. It is the first hospital in Canada to prioritize this. A CMA article referred to the new hospital as a “climate bunker.” Among its various features:

• The ground floor will be elevated five meters above sea level
• The structure is oriented to minimize direct sunlight and optimize cooling efficiency
• It will feature robust backup generators capable of powering the entire facility during outages

In Ontario, the Northwestern Health Unit published Climate Change and Health in Northern Ontario, a comprehensive report evaluating health threats from extreme weather, water and food contamination, vector-borne diseases, and other climate-related stressors. This evaluation is now being utilized by local public health units to plan for specific climate impacts and develop tailored adaptation strategies — ranging from heat-response protocols to enhanced surveillance, community outreach, and emergency preparedness planning.

How can healthcare lessen its impact on climate change? 

Canada needs a health care system with net-zero emissions. Agreement on how to achieve this centers around the following objectives:

Greener supply networks

Supply chains are believed to represent over 60% of our system’s carbon emissions. Transforming them into greener alternatives will require health organizations to adopt more sustainable procurement standards and reusable or low-carbon products.

Sustainable health infrastructure

Nearly half of Canada’s healthcare facilities were constructed over 50 years ago, long before climate change became a focal point. There are numerous calls for governments to enforce and finance retrofitting projects to enhance energy efficiency in these infrastructures.

Low-carbon care

In many respects, healthcare consists of a series of choices made by medical professionals. Advocates for low-carbon care encourage clinicians to consider the climate when making these decisions. For instance:

• Refrain from using the anesthetic gas desflurane (a highly potent greenhouse gas) when equally effective medications and techniques are less detrimental to the environment
• Eliminate redundant or unnecessary procedures and in-person follow-ups
• Increase the emphasis on virtual care, particularly in remote regions.

Never Pick a Bad Lemon Again: 5 Simple Expert Tips

 5 Tricks for Choosing a Fresh, Ripe Lemon Every Time

When selecting the ideal lemon, opt for a fruit that feels solid, boasts a bright, sunny hue, and has a smooth, glossy skin. Though lemons can be found in stores all year round, their flavor peaks during the winter months. These citrus wonders are packed with vitamin C, aiding your immune system and safeguarding your cells from free radical damage. Lemons have a fresh, tangy taste, and a single lemon can deliver more than a third of your daily vitamin C requirements, along with some iron and fiber.1 There are several indicators to identify a ripe lemon, ensuring you extract maximum juice and flavor.

1. Seek Out a Vivid Yellow Hue

Select a lemon with a lively yellow skin. Those with a paler tint may yield less juice than their more vibrant counterparts.2 A hint of yellow-green is acceptable, but the majority of the skin should be yellow rather than green. Steer clear of lemons displaying a dull, bronze hue, as they are likely overripe.3 It’s advisable to reject lemons that exhibit notable bruising, brown or gray circular blemishes, or red stains.3

2. Examine the Peel Texture

A juicy, ripe lemon should have a glossy, thin exterior. Avoid lemons featuring wrinkled or rugged, tough skins, as firm skin could signal dryness.2 Also, inspect the peel for scars. Minor, light-colored scarring that is mostly smooth with minimal depth is usually fine. Evade lemons with dark, deep scars.3 Check for bruises with soft spots underneath, indicating possible internal damage and mushiness.3

3. Press for Firmness

Your lemon ought to feel solid with a subtle give. Gently squeeze the fruit in your palm; it should “bounce back” upon release. Lemons with thinner skin may have a slightly softer feel.3 Avoid lemons that are overly soft, spongy, or have large soft areas.2

4. Assess the Weight

Much like other citrus fruits, a lemon that feels hefty for its size generally indicates greater juiciness and flavor. When comparing two similarly sized lemons, hold one in each hand and choose the heavier one, as the lighter one may be less juicy.2

5. Purchase in Winter for Optimal Flavor

Lemons are cultivated in warm areas like Arizona, California, and Florida.3 Although they are available year-round, their flavor is at its best during the winter. Seasonally grown lemons are typically more flavorful, and as they are more plentiful during this time, they may also be cheaper to buy in winter.42

How to Store Lemons

Here are several methods to keep your lemons fresh for a longer time:24

- Lemons can be stored for up to two weeks on the counter.

- Store ripe lemons in the refrigerator for as long as six weeks, using an unsealed plastic or mesh bag to deter moisture accumulation.

- Only wash lemons when you’re about to use them, as they have a natural protective coating, and wetness before storage can promote mold growth.

- Use cut lemons quickly after slicing.

- To save fresh-squeezed lemon juice, freeze it in ice cube trays, then place the cubes in a plastic bag in the freezer.

- For lemon zest preservation, grate the yellow outer layer of the lemon rind, dry it, and store it in an airtight container in a cool, dry location.

The Caregiver’s Self-Care Blueprint for Better Mental and Physical Health

 Self-Care Recommendations for Caregivers

Prioritizing your own well-being is essential for the individual you support. As the adage states, “You can't give from an empty vessel.” Caregivers frequently find themselves in compromised health, feeling overwhelmed, and suffering from both physical and emotional fatigue. There’s no time like the present to begin focusing on your own needs.

Methods to Foster Your Well-Being

Participate in an Alzheimer’s San Diego support group. These gatherings provide an abundance of knowledge, encouragement, strategies, and fresh insights to assist you on your caregiving path.

Take a five-minute pause every day. Refreshing your mind and allowing emotions to flow is crucial for being present. Be gentle with yourself.

Engage with friends. Social connections, stimulating your mind, and having an outlet for rejuvenation are all effective ways to lessen stress and uphold a healthy lifestyle.

Allocate time for your passions and interests. Partaking in activities you adore will boost your vitality and contribute to greater positivity and patience.

Consume nutritious foods. While comfort food is tempting, it can lead to exhaustion, health issues, and other medical complications. Staying energized and alert is vital for cognitive performance and a healthier heart. You have only one body. Take care of it well.

Exercise regularly. If you can’t get outside every day, seek opportunities to remain active at home through tidying, gardening, or playing with pets.

Schedule routine visits with your healthcare provider. Regular health assessments are helpful for tracking your well-being and notifying you if early health interventions are necessary.

Keep your medical, legal, and financial documents current. Having a plan for what to do in case anything happens to you will ensure the safety of the person you care for and lower unintended stress on the family.

It’s Acceptable to Seek Assistance

Requesting help can be challenging, especially if you have always managed everything independently, are uncertain about what others can assist with, or feel that you are burdening them. We encourage you to try again as your health is at stake. Others will signal whether they are able to help. If asking for assistance is difficult, consider these suggestions:

Request specific help from people, such as preparing a meal, collecting a prescription, visiting the individual with dementia, or taking the person out briefly.

Reach out to in-home care agencies, respite programs, or adult day care services when necessary.

Your Emotional Well-Being

You might be preoccupied with caring for the person with dementia and forget to consider your emotional well-being. Supporting someone with dementia requires significant time and effort. At times, you may feel disheartened, guilty, sorrowful, isolated, frustrated, perplexed, or angry. These feelings are entirely normal. Here are affirmations you can tell yourself to help improve your mood:

• It’s the illness speaking.
• What I’m facing would challenge anyone.
• I’m not flawless, but that’s perfectly fine.
• I can’t control all circumstances. I can solely govern my response.
• Sometimes, I need to do what serves me best in the moment.
• Even when I exhaust all options, the individual with dementia may still exhibit challenging symptoms due to the disease, not due to my actions.
• I will cherish the moments we enjoy together in tranquility.

Addressing Your Spiritual Needs

As a caregiver for someone with dementia, you may require more spiritual nourishment than others. Fulfilling your spiritual needs can enhance your resilience as a caregiver and help you discover balance and tranquility. Some individuals appreciate engaging with others in a faith-based community, like a church, temple, or mosque. For others, simply sensing that greater forces are at play in the world helps satisfy their spiritual needs.

💓 Simple Heart-Healthy Habits for a Stronger, Longer Life

  Habits for a Heart-Healthy Lifestyle to Mitigate Your Heart Disease Risk

A Resource for Residents of West Tennessee

Heart disease continues to rank among the top contributors to illness and mortality throughout the United States, including West Tennessee. The encouraging news is that a significant portion of heart-related issues can be avoided by incorporating healthy daily practices. The American Heart Association reports that even minor lifestyle modifications can lead to a considerable decrease in your risk of heart disease while enhancing your overall quality of life.

In this blog, we’ll delve into actionable, feasible, and heart-nurturing habits you can initiate today to safeguard your heart and embrace a healthier existence.

🥗 1. Adopt a Heart-Nourishing Diet

Your food choices are pivotal in sustaining heart wellness. The meals you consume daily have a direct impact on your blood pressure, cholesterol levels, and weight.

✔ Emphasize:

• Fresh produce and veggies
• Whole grains (brown rice, oats, whole wheat bread)
• Lean proteins (fish, chicken, beans, lentils)
• Beneficial fats (olive oil, nuts, seeds, avocado)

❌ Restrict:

• Fried and fast foods
• Sugary beverages and snacks
• Excessive salt and processed items
• Red and fatty meats

Suggestion for West Tennessee: Consider utilizing locally sourced fresh produce and preparing more meals at home to manage ingredients and portions effectively.

2. Maintain an Active Lifestyle

Consistent physical activity fortifies your heart and enhances blood flow.

Recommended Exercise:

At least 150 minutes of moderate activity weekly

Or 30 minutes daily, 5 days a week

Excellent Activities:

• Walking or jogging
• Cycling
• Gardening
• Swimming
• Home workouts

You don’t necessarily require a gym—just keep up the consistency. Even a daily stroll around your neighborhood can bring about a substantial impact.

 3. Eliminate Smoking and Steer Clear of Tobacco

Cigarette smoking harms blood vessels, elevates blood pressure, and heightens the risk of heart attacks and strokes.

• Advantages of Quitting:
• Improved circulation
• Decreased blood pressure
• Enhanced lung efficiency
• Lowered risk of heart disease

If cessation seems challenging, consider counseling, support networks, or nicotine replacement products.

 4. Secure Quality Sleep and Manage Tension

Stress and inadequate sleep can quietly damage your heart.

• Healthy Sleep Practices:
• Strive for 7–8 hours of sleep each night
• Stick to a consistent sleep routine
• Avoid screens prior to bedtime
• Stress Management Strategies:
• Practice deep breathing
• Engage in prayer or meditation
• Spend time with family
• Indulge in hobbies
• Take brief breaks during hectic days

A tranquil mind is essential to safeguarding your heart.

 5. Regularly Monitor Your Health

Routine medical checkups assist in identifying issues early—before they escalate into serious conditions.

Keep an Eye On:

• Blood pressure
• Cholesterol counts
• Blood sugar levels
• Body weight

Schedule regular visits with your healthcare provider and heed their recommendations for treatment and preventative measures.

 6. Keep a Healthy Weight

Excess weight exerts additional strain on your heart and raises the chances of diabetes and high blood pressure.

Basic Weight Management Suggestions:

• Serve smaller meal portions
• Steer clear of late-night snacks
• Hydrate sufficiently
• Stay physically active
• Opt for nourishing snacks

Gradual, consistent adjustments lead to enduring success.

 7. Cultivate a Supportive Network

Leading a heart-healthy lifestyle is more manageable when you’re not navigating it alone.

Methods to Stay Inspired:

• Walk with friends or family
• Join local fitness communities
• Share nutritious recipes
• Motivate one another’s progress

Community backing in West Tennessee can transform healthy practices into lifelong habits.

 Final Insights: Safeguard Your Heart, Safeguard Your Life

Heart disease doesn’t develop suddenly—it is the culmination of daily habits over time. By eating wisely, remaining active, managing stress, avoiding tobacco, and keeping track of your health, you can significantly lower your risk.

Keep in mind:

❤️ Your heart works nonstop for you.

💪 Care for it today for a brighter tomorrow.

Start small, stay committed, and prioritize heart health—for yourself and your loved ones.

Healthy Habits Are Timeless: Simple Practices for a Better Life

 Healthy habits are timeless

By the time February rolls around, many New Year’s resolutions have already disappeared. Packed schedules, unforeseen pressures, and daily obligations can make it tough to maintain significant lifestyle adjustments. However, prioritizing health doesn’t necessarily need to commence on January 1, nor does it require flawless execution to yield positive effects.

“Healthy habits aren’t tied to a specific timeline. If a resolution didn’t succeed, it doesn’t imply that you’ve failed. It simply indicates that you can reboot and start anew in a way that feels more attainable and suitable for your life,” remarked Chloé Gonzalez Jackson, a primary care provider with Prisma Health Family Medicine–Hickory. Instead of pursuing drastic transformations, gradual, continuous actions can aid in fostering long-lasting health any time of the year.

One crucial step is to schedule an annual checkup. Routine examinations enable healthcare providers to keep track of vital health indicators such as blood pressure, cholesterol, and blood sugar, many of which may remain symptom-free in their early stages. Preventive visits also offer patients an opportunity to discuss screenings, vaccinations, and worries before they escalate into bigger issues.

Physical activity stands as another essential habit. Strive for at least 30 minutes of exercise on most days. This could involve brisk walking, resistance training, yoga, or swimming. Movement enhances cardiovascular health, aids in weight management, fortifies muscles, and elevates mood. For those with hectic schedules, breaking physical activity into shorter intervals throughout the day can still be beneficial.

Nutrition significantly impacts overall wellness, too. A feasible goal is to consume at least two to three servings of fruits and vegetables daily. These foods supply vital nutrients that bolster digestion, immune system health, and cardiovascular health. Including fruits or veggies in meals or snacks provides a simple method to foster healthier choices without overhauling your complete diet. Another strategy is to be conscious of meat consumption. Introducing a meatless day weekly or decreasing portion sizes can assist in lowering cholesterol levels and promoting heart health. Many animal-based products have cholesterol, whereas plant-based alternatives such as beans, lentils, vegetables, and whole grains offer fiber and other crucial nutrients.

Mental health also warrants attention. Stress can profoundly affect both the body and mind. Techniques like meditation, self-reflection, or journaling can help diminish stress and enhance emotional well-being. Even a few moments of quiet each day can create space to reset and realign. “I urge patients to focus on progress, not perfection. Minor adjustments, such as increasing movement, adding one extra serving of vegetables, or dedicating time to stress management can accumulate to significant improvements over time,” said Jackson.

February can signify a new beginning, too. Even if health ambitions were set aside earlier in the year, it’s never too late to start again. Consulting with a primary care provider can assist patients in establishing achievable goals and formulating a plan that supports their overall health, step by step.