1. Chronic Sleep Deprivation (Less Than 6 Hours Daily)
When you regularly sleep less than 6 hours, your brain doesn’t get time to remove toxic proteins like beta-amyloid.
These toxins start building up, damaging brain cells and increasing long-term dementia risk.
- Memory weakens
- You feel confused or mentally slow
- Mood becomes unstable
Why dangerous? Poor sleep accelerates brain aging faster than a bad diet.
2. Excessive Sugar & Ultra-Processed Foods
Constantly eating packaged snacks, sugary drinks, fried foods, and refined carbs causes:
- Inflammation in the brain
- Insulin resistance
- Reduced blood flow to brain cells
This gradually damages the brain’s memory centers (hippocampus).
Result: Higher chance of early dementia even in young adults.
3. Zero Mental Activity (Not Using Your Brain Enough)
Your brain works like a muscle — if you don’t use it, it shrinks.
Habits like:
- No reading
- No puzzles
- No learning new skills
- Only scrolling social media
lead to weak neural connections.
Outcome: Faster memory decline and reduced reasoning ability.
Quick Prevention Tips (AIIMS-style practical advice)
- Sleep 7–8 hours daily
- Eat fresh food: fruits, vegetables, nuts, whole grains
- Do 10–15 min brain workouts: puzzles, reading, learning
- Avoid stress + stay socially active
