10 Brain Damaging Habits You May Want to Quit

 The brain is the most important organ in your body. It controls every function of yours, from movement to thought! But it's also surprisingly delicate - so much so that even small changes can have major consequences over time. The World Health Organization just released their list for what they consider are 10 common habits damaging your brain health today; take a look: 

1) Not eating enough fruit or vegetables.

Vegetables are the healthiest food you can eat, lowering your risk for heart disease and cancer. Produce is rich in antioxidants, vitamins, minerals, and fiber - all of which preserve your brain function over time.

2) Too much caffeine. 

Caffeine boosts alertness and helps people feel more focused; it's also one of the most commonly used drugs in the world. But too much of it is not good. According to the National Institute on Drug Abuse, consuming more than 400 milligrams can make you anxious, paranoid, depressed, and more irritable.

3) Smoking tobacco products.

These are responsible for more deaths worldwide each year compared to any other drug. Smoking is a terrible habit for all of your organs, especially your brain. According to the CDC, "When you smoke cigarettes, nicotine and other substances in them travel through the bloodstream from the lungs to the brain very quickly... these chemicals reach their peak level in about 10 seconds". In addition to this, smoking has been linked to serious illnesses such as lung cancer and heart disease.

4) Lack of physical activity.

Exercise enhances brain function, promotes healthy-looking skin, builds stronger muscles, and burns calories faster! All good things for your overall health, but also a key to maintaining a healthy mind over time. 

5) Not getting enough shut-eye.  

It's no secret that lack of sleep can lead to weight gain, irritability, and even depression. It also brings negative health effects that are not as commonly known - for instance, recent studies have shown that it can impair memory function, lower your ability to focus and relate, increase the risk for diabetes and heart disease!

6) Consuming excessive trans-fat.

This includes foods such as french fries, packaged snacks, and even some baked goods! According to the World Health Organization, trans-fat is a "serious threat to cardiovascular health," increasing your risk of coronary heart disease by up to 23%. The levels of trans fat in food vary from one country to another - so check labels before you buy!

7) Drinking alcohol.

Used in moderation, alcohol can be a great way to unwind after a long day at the office; however, overdoing it is bad for your health - and your brain's health! Large amounts of alcohol can put you under pressure, interfere with the judgment and increase risk-taking behavior.

8) Stress yourself out.

Stress is a normal, natural part of everyday life - after all, you can't function without it. But when stress becomes chronic, your brain gets worn down over time. It's been linked to memory problems and lower brainpower in the long run! Stress also puts a burden on your body's immune system. So if you're feeling under pressure, don't forget to take some time out and relax!

9) Get insufficient sleep.

This is one of the biggest health risks that we face today; according to the Centers for Disease Control, around 30% of Americans get less than 6 hours of sleep a night. Long-term sleep deprivation increases your risk for obesity and diabetes, raises blood pressure, and lowers your immunity. Sleep is when the brain detoxifies itself - so if you're not getting enough shut-eye, your brain function suffers in time!

10) Eat too much junk food.  

Well, this isn't good for anyone's health - but most importantly, it can hurt your brain! Eating unhealthy foods raises the levels of cholesterol in your blood, making you more likely to have a stroke or develop high blood pressure. In addition, junk food contributes significantly to obesity and heart disease.