5 Habits That Can Lead to Dementia — Explained
1. Chronic Lack of Sleep
When you regularly sleep less than 6 hours, your brain doesn’t get enough time to repair itself.
During deep sleep, the brain removes harmful toxins like beta-amyloid, which are linked to dementia.
Poor sleep = more toxin buildup = weaker memory over time.
2. Excessive Consumption of Ultra-Processed Foods
Packaged snacks, sugary drinks, instant noodles, frozen meals — these reduce blood flow to the brain.
They contain unhealthy fats, high sugar, and additives that damage brain cells and increase inflammation.
Long-term consumption can affect learning, focus, and memory.
3. Sitting for Long Hours
A sedentary lifestyle slows down blood circulation, including to the brain.
Over time, reduced physical activity causes shrinkage in certain brain areas related to memory and decision-making.
Walking 20–30 minutes daily can dramatically lower dementia risk.
4. Uncontrolled Stress
Constant stress increases levels of the hormone cortisol, which directly damages the hippocampus — the memory center of the brain.
People who stay stressed for years are at a higher risk of cognitive decline, anxiety, and dementia.
5. Smoking & Excessive Alcohol Use
Nicotine and alcohol reduce oxygen supply to the brain.
This destroys neurons, slows thinking, and weakens memory.
Heavy drinkers and smokers have a significantly higher chance of developing dementia earlier.
AIIMS Neurologist’s Advice
- Fix your sleep cycle
- Eat fresh, wholesome food
- Stay physically active
- Manage stress through meditation or yoga
- Avoid smoking and limit alcohol
