What you eat or drink at the end of the day not only affects sleep but also has a long-term impact on brain health.
Although factors such as age or genetics cannot be changed, lifestyle adjustments especially evening habits can help strengthen the brains protective ability, reducing the risk of neurodegenerative diseases such as Alzheimers.
Here are the habits to avoid after 5pm to protect memory and cognitive function.
Sugary drinks
Although attractive, soft drinks and soft drinks contain high sugar content, easily increasing inflammation and oxidative stress two factors that contribute to impaired brain function.
Alcohol
Even a glass of wine in the evening can disrupt deep sleep, which is the time when the brain recovers and eliminates toxins. Alcohol also hinders the production of melatonin - a hormone that regulates circadian rhythms.
Caffeine
Although you are used to drinking late afternoon coffee to stay alert, caffeine can stay in the body for up to 8 hours or longer, causing sleep to break down, affecting the brain's recovery process.
Dark chocolate
Although praised for being healthy, dark chocolate still contains caffeine and theobromine - stimulants that cause poor sleep, affecting memory and long-term thinking ability.
Excess sodium
Eating salty foods in the evening - such as canned foods, fast food - can reduce blood flow to the brain, increase inflammation and damage blood vessels, thereby weakening cognitive function over time.
A prosperous dinner
Eating too much or eating close to bedtime not only causes bloating but also disrupts sleep. Experts recommend finishing your main meal at least 2-3 hours before bed, choosing foods that are easy to digest, rich in fiber and light protein.
