Drink sugary drinks
If you regularly drink sweet tea or carbonated soft drinks during dinner, you should reconsider this habit. Limiting sugary drinks in general is important for brain health and brings many other benefits.
Instead of choosing sugary drinks, try relaxing with a glass of kefir. Besides being a great source of probiotics and protein, recent research shows that drinking kefir can be beneficial in slowing down the progression of Alzheimer's disease.
Using alcoholic beverages
Quality sleep is very important for mental health and cognitive function, while drinking alcohol before bed disrupts sleep quality.
Alcohol hinders the release of melatonin - the hormone that regulates the sleep-wake cycle. Even a small amount of alcohol in the evening can disrupt the sleep cycle, reduce deep sleep recovery and make you wake up many times at night.
Replace evening cocktails with herbal teas such as chamomile tea, rooibos tea or lavender tea to relax without affecting sleep.
Consuming caffeine too late
Drinking caffeine-containing drinks near bedtime will negatively affect both duration and quality of sleep. Adults should ensure enough sleep from 7 to 9 hours each night to optimize brain health. Ideally, you should avoid drinking coffee for at least 8 hours before going to bed.
Supplementing too much sodium (salt) in dinner
High sodium consumption is associated with a higher risk of Alzheimer's disease. Surplus sodium can cause inflammation, reduce blood flow to the brain and damage blood vessels. At the same time, it reduces the concentration of nitric oxide - a compound that helps relax blood vessels and supports healthy blood circulation.
Limit sodium-rich foods such as canned soups, frozen foods, processed foods, or fast foods. Prioritize original foods, minimally processed, and seasoned with fresh herbs, citrus fruits, or unsalted seasoning mixtures.
Eating a too lavish dinner
Eating main meals too close to bedtime can disrupt the digestive system, causing indigestion, discomfort and reducing sleep quality. To support good sleep and optimal cognitive function, try to finish the last main meal at least 2 to 3 hours before going to bed.
In the evening, choose light, nutritious snacks containing fiber, healthy fats and protein to help you feel full longer without feeling heavy.
