STOP THESE 10

TOXIC HABITS
You Are Doing Every Day

Proven to Damage Your

Brain and Memory
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 Introduction

Are you damaging your own brain?

It may sound like a silly question—after all, who would

purposely do anything that could harm what is essentially
the most important organ in the body?

But, here’s the hard truth: most of the damage is inflicted

on your brain unknowingly through your daily habits and
actions (or inactions).

That’s right, you are responsible for a lot of what is im-

pairing and affecting your brain without even realizing
it. The good news, though, is that taking active steps to
avoid or prevent these brain-damaging habits can protect
and even improve brain function, memory, cognition, and
focus.

In this ebook, I want to take a look at ten of your daily

habits that are most toxic to your brain. These habits will
impair your memory, reduce cognitive function, acceler-
ate degeneration, increase your risk of depression, and
potentially even lead to long-term brain dysfunction.
 Introduction

Once you read these habits—surprisingly simple habits,

I will add—you will see just how easy it is to protect your
brain by making a few small changes to your daily life.

And remember: small changes (for either the positive or

the negative) made now may not yield immediate results
or cause visible effects today, but day after day, month
after month, and year after year, the effects will become
much more noticeable.

It’s time you take action to change your habits TODAY!

 Contents

page 7 page 28
Habit #1: Eating The Habit #6: Information Over-
Wrong Foods load

page 13 page 32
Habit #2: Following the Habit #7: Incorrect Head-
Same Daily Routine phones Use

page 16 page 37
Habit #3: Sleep Deprivation Habit #8: Consuming Alcohol

page 20 page 41

Habit #4: Physical Inactivity Habit #9: Chronic Exposure

to Toxins

page 24 page 45
Habit #5: Multi-tasking Habit #10: Lack of Face-to-
Face Socialization
 Eating The Wrong Foods
Habit 1

You would be amazed by just how much damage the

wrong foods can inflict on your brain!

Let’s break it down:

Sugar can lead to higher risk of high blood sugar lev-

els and diabetes, which is a known risk factor for Alz-
heimer’s [1]. Sugary foods can also cause metabolic
syndrome, which can increase your risk of developing
dementia [2]. Inflammation caused by sugary foods can

page 7
 reduce brain function and impair cognition, memory,
and recall [3, 4].
Habit 1

Refined non-fiber carbohydrates like white bread,

white rice, and white flour can also contribute to high-
er rates of diabetes, which is known to contribute to a
higher Alzheimer’s risk [5]. Even just one high-glycemic
load meal rich in refined carbohydrates can lead to
a poorer memory immediately after eating. It’s also a
risk factor in dementia and mental impairment.

Trans fats found in fried and processed foods and

hydrogenated vegetable oils can increase your risk of
Alzheimer’s, impair memory function [6], and accelerate
cognitive decline [7].

page 8
 Artificial sweeteners like aspartame are also known
to contribute to brain damage, making it more vulner-
Habit 1

able to oxidative stress and damage by free radicals [8].

It may also impair learning and have a negative effect
on your emotional regulation. Artificially sweetened
soft drinks can also increase dementia and stroke
risk[9].

These four foods are absolutely toxic and will inflict

serious damage on your brain. That’s why it’s so im-
portant that you cut them out (as much as possible)
and stick with healthy, brain-boosting foods, like:

• Broccoli (and other dark, leafy greens), which con-

tains lots of Vitamin K, a vitamin critical for healthy
memory.

page 9
 • Blueberries, which are loaded with antioxidants
that protect against inflammation and slow brain ag-
Habit 1

ing.

• Coffee, which can boost your alertness, sharpen

your concentration, and even regulate your mood.

• Nuts, which can protect against cognitive decline,

sharpen your memory, and protect against free radical
damage.

page 10
 • Pumpkin seeds, which provide the zinc needed to
regulate healthy brain function, the copper that reg-
Habit 1

ulates nerve signals, and the magnesium that plays a

critical role in sleep, memory, and learning.

• Turmeric, which protects against the buildup of the

amyloid plaques that can increase your Alzheimer’s
risk [10], as well as encouraging the growth of new,
healthy brain cells.

• Dark chocolate, which is loaded with flavonoids

that may slow down mental decline caused by age
and improve memory [11].

• Oranges, which are loaded with Vitamin C, a potent

antioxidant that can protect against mental decline,
combat inflammation, and maintain healthy cognitive
function.

page 11
 • Omega-3 fatty acids that are critical for good brain
health.
Habit 1

• Choline that your brain needs to produce acetyl-

choline, the neurotransmitter critical for memory and
mood regulation.

Stick with a healthy diet, and your brain will continue

functioning well into your later years!

page 12
 Following the Same Daily
Routine
Habit 2

Humans are, by nature, creatures of habit. We like to

do the same things day after day because, as research
has proven [12], having a routine helps us:

• Cope with change

• Improve interpersonal relationships

• Create healthy and positive habits

page 13
 • Reduce and manage stress
Habit 2

Habits and routines are critical in our lives, and they

help with everything from regulating our emotions to
coping with anxieties to being productive.

Unfortunately, they’re not the best for your brain.

You see, your brain needs diversity and change in or-
der to learn. Studies have shown that “Participating
in a variety of daily activities (i.e., activity diversity) re-
quires people to adjust to a variety of situations and
engage in a greater diversity of behaviors. These ex-
periences may, in turn, enhance cognitive function-
ing[13].

Research showed that people who engage in different

activities every day (rather than sticking to a routine)

page 14
 had higher overall cognitive function, higher executive
function, and better episodic memory. Cognition im-
Habit 2

proved significantly for those who varied up their daily

activities.

That’s not to say that you shouldn’t have any daily

routines. Routines are good for your overall health—
but you can’t let your life become all routine, for your
brain’s sake.

Make it a point to do at least ONE new or different

activity every day. Your brain needs diversity in order
to learn, stay flexible, and adapt to new situations and
challenges. By forcing yourself to do something differ-
ent or new, you encourage healthier cognitive func-
tion, which can maintain neuroplasticity and protect
against neurodegeneration.

page 15
 Sleep Deprivation
Habit 3

It’s not an exaggeration to say that a good night’s

sleep is INCREDIBLY important for your health—cer-
tainly as important as regular exercise and a healthy
diet, perhaps even more so.

Sleep loss can cause all kinds of negative effects on

your body [14]:

• Weakens your immunity

page 16
 • Increases your risk of injuries and accidents
Habit 3

• Affects insulin production

• Increase your risk of Type 2 diabetes

• Promote weight gain

• Slow your metabolism

• Elevate your blood pressure

• Decrease your sex drive

• Impair your balance

All very unpleasant side effects, clearly. But these are

page 17
 just the effects on your body. Your brain is also highly
affected in a number of ways [15]:
Habit 3

• You become more irritable because your brain

has a hard time regulating your mood.

• Your brain’s waste disposal system (glymphat-

ic system) is unable to eliminate insoluble protein
clumps, which ultimately build up in your brain and
accumulate to “toxic” levels.

• Your memory is impaired and your decision-mak-

ing abilities are affected.

• Critical connections in your brain—particularly those

that process reward, emotions, and executive func-
tions–are altered and become hyper-sensitive to stim-

page 18
 uli, heightening our emotional responses and leading
to erratic behavior.
Habit 3

• Amyloid plaques accumulate in the brain (by up to

5% after just one night of missed sleep[16]), elevating
your Alzheimer’s risk.

There’s no doubt that you NEED a good night of

sleep, every night you can get it.

Sure, sleep disturbances, stress, and a busy life can all

interfere with your sleep quality, but you need to do
everything in your power to protect your rest so you
can sleep as deeply as possible for as many hours per
night as your body needs in order to protect your or-
gan, metabolic, and brain function.

page 19
 Physical Inactivity
Habit 4

Physical inactivity—leading a sedentary lifestyle—can

do serious harm to your brain!

A 2014 study showed that “physical inactivity alters

neuronal structure in brain regions associated with
cardiovascular regulation” [17]. Specifically, neurons in
the rostral ventrolateral medulla are more sensitive
among sedentary people, meaning they are excited
more easily. The excitation of these neurons can ele-
vate your risk of cardiovascular disease.

page 20
 Another 2016 study [18] showed that physical inactivi-
ty can have a detrimental effect on neurogenesis,
Habit 4

or the production of new, healthy neurons in your

brain. The animals who performed little to no exercise
during the course of the study had significantly lower
levels of neurogenesis, as well as reduced production
of brain-derived neurotrophic factors, the molecule
that plays a role in the regulation of neurogenesis.

But that’s not all! In that same study, researchers tried

to “rehabilitate” the brains of the lab rats with little
physical activity, and found that even after 18 days
of exercise “showed no recovery progress involving
memory and motor functions”.

YIKES!

page 21
 Physical inactivity can have a truly negative effect on
your brain and body, and you will have to work extra
Habit 4

hard to counteract the existing cognitive and cardio-

vascular damage caused by the sedentary lifestyle
you’ve led thus far. Only by being active and engaging
in physical exercise will you have any hope of revers-
ing the negative effects and protecting your brain.

Not sure if you’re ready to hit the gym and dive fully
into exercise? Start off small and easy by:

• Going for a 30 to 60-minute walk around your

property

• Taking your dog to the dog park and walking

around

page 22
 • Playing with your kids in the park, backyard, or
playground
Habit 4

• Cleaning your home and organizing your garage

• Gardening and caring for your property

• Doing web-based workout videos from the com-

fort of your home

• Getting a stationary bike or rowing machine to

use at home

Even just 30 minutes of moderate exercise per day

can be enough to protect your brain!

page 23
 Multi-tasking
Habit 5

A lot of people are proud of how well they are able

to multi-task. Indeed, it’s one of the most common
“buzzwords” included on professional resumes, used
by people who want to showcase their ability to han-
dle lots of different tasks at once.

But it turns out that multi-tasking can actually be quite

damaging for your brain!

According to one MIT scientist [19], the human brain

page 24
 is “not wired to multitask well… When people think
they’re multitasking, they’re actually just switching
Habit 5

from one task to another very rapidly. And every time

they do, there’s a cognitive cost in doing so.”

Studies [20] have suggested that multi-tasking reduces

brain performance and efficiency because you really
are only focusing on one task at a time, but switching
back and forth between them shatters your concen-
tration and forces your brain to essentially “re-start”
when thinking about the different tasks. Your brain ac-
tually lacks the capacity to successfully execute both
tasks, and we are less proficient at these tasks and
more prone to errors.

Granted, there are a very small subset of people who

are capable of multi-tasking effectively. One study

page 25
 found that roughly 2.5% of the human population
actually can execute multiple tasks at once without
Habit 5

any negative effect on their performance [21]. But the

chances that you fall into that category of people is
very slim (roughly 2.5%), so you are more likely among
the vast majority of people whose concentration and
performance will suffer if you try to multi-task.

You may be so accustomed to multi-tasking (or trying

to) that you can’t imagine your work life without it. It’s
going to take active effect to STOP multi-tasking and
focus on a single task at a time. Try:

• Planning your day, so you can complete each task

efficiently, but in sequential order rather than all at
once.

page 26
 • Say “no” to any additional tasks that would take
you away from the single, important task at hand.
Habit 5

• Remove any distractions and anything that would

shift your attention away from the single task at hand.

• Keep your workspace for WORK only, and re-

lax, surf the internet, play games, or online shop else-
where.

• Work in an interruption-free place, either in si-

lence or with music that helps you to concentrate on
what you’re doing.

• Turn off all notifications on your computer and/or

smartphone.

page 27
 Information Overload
Habit 6

You might not realize how much information you end

up absorbing every day because you’ve been doing it
day in and day out for years now, but if you look back
5-10 years and compare it to now, you’ll see just how
much it is.

Social media bombards you with images, videos, and

text messages. Your email inbox is likely hit with at
least 50 to 100 emails on any given day—some import-
ant, many unimportant, many more still SPAM. You lis-

page 28
 ten to the radio on your drive to work, watch the news
over breakfast, listen to the water cooler gossip, and
Habit 6

receive news summaries sent to your email inbox. You

absorb information pertinent to your job and whatever
tasks you’re working on all day long.

By the end of the day, your brain has absorbed expo-

nentially more information than it ever could in the
days before smartphones and social media.

Studies [22] have shown that information overload “can

adversely affect not only personal well-being but also
decision making, innovation, and productivity.” One
meta-analysis [23] found that “information diversity and
information repetitiveness…have an adverse impact on
decision quality: provision of either diverse or repeated
information can be detrimental to prediction accuracy.”

page 29
 Psychologists [24] agree that “Information overload
can lead to real feelings of anxiety, feeling over-
Habit 6

whelmed and powerless, and mental fatigue. It can

also lead to cognitive issues such as difficulty mak-
ing decisions or making hasty (often bad) decisions…
because the brain is literally exhausted from trying to
process all the information.”

Managing the amount of information you absorb in

a single day is NEVER easy, but it’s critical to protect
your brain and cognitive function. Try:

• Limiting the amount of information you take in

first thing in the morning by avoiding social media, the
news, and emails. That way, you start the day off with
a clear mind.

page 30
 • Taking time away from your computer screens
every day. Read a book you enjoy, listen to music, play
Habit 6

with your family, or just sit in silence out in nature.

• Setting limits on when to answer emails, when to

check social media, and when to read the news.

These three simple habits will go a long way toward

reducing your risk of information overload.

page 31
 Incorrect Headphones Use
Habit 7

It’s important to understand that the incorrect and ex-

cessive use of headphones can have detrimental ef-
fects to your brain.

Let me explain:

Headphones pipe music directly into your ear canals.

If used at too high volume, they can damage your
hearing [25], potentially causing hearing loss. Research
has proven [26] that hearing loss can directly impact

page 32
 your brain in a number of ways:
Habit 7

• Hearing loss accelerates brain atrophy.

• Hearing loss contributes to social isolation and de-

creases social engagement, which can increase de-
mentia risk factor.

• Hearing loss mutes the important audio signals that

help you maintain your balance and remain aware of
your surroundings. Your brain has to work harder to
process sounds, which can accelerate degeneration.

Hearing loss isn’t the only thing you’ve got to worry

about, either.

page 33
 Studies have shown that headphones—particularly
earbuds—can increase your risk of ear infection [27].
Habit 7

Ear infections can cause brain abscesses, meningitis,

and “other neurological complications” [28].

Sudden loud sounds pumped through your head-

phones can startle or disorient you, triggering a stress
reflex that elevates cortisol levels and affects brain
function. Your hearing also adapts to louder sounds,
then has to re-adapt when the sound level is lower.
This constant adjustment can be exhausting for your
brain.

I don’t want you to immediately throw out your head-

phones because you’re worried they’re damaging your
brain. But I do want you to look more closely at how

page 34
 you use your headphones and take action to protect
your brain. You can do that by [29]:
Habit 7

• Switching from in-ear headphones (like earbuds)

to over-the-ear or on-the-ear headphones that don’t
make contact with your ear canals. This switch will
prevent dirt, germs, bacteria, and particles from being
pushed into your ear by the headphones tip, which will
help to reduce infection risk. Over-the-ear or on-the-
ear headphones are also farther from your eardrums,
so they are less likely to damage your sensitive ears.

• Setting your volume no higher than 60-70%.

Most smartphones will have a “safe listening level” au-
tomatically set, but if you listen to your TV, computer,
or sound system, you may have to manually lower the
volume yourself.

page 35
 • Following the 60/60 rule. That means listening for
no more than 60 minutes at 60% volume. Once you
Habit 7

hit that 60-minute mark, remove your headphones

and take a break for 30 minutes.

• Using noise-cancelling headphones to block out

ambient noise so you can listen to your audio at a
lower volume.

This is how you use headphones correctly and safely

to avoid hearing loss and protect your brain.

page 36
 Consuming Alcohol
Habit 8

Let’s be honest: alcohol is one of life’s simple plea-

sures.

We all enjoy a drink now and again: sipping a margar-

ita at the beach on holiday, cracking open a cold beer
at the end of a hard work day, sharing a glass of wine
with that special someone to mark a romantic occa-
sion, or popping a bottle of champagne in celebration.

Science is divided on the subject of alcohol as it per-

page 37
 tains to human health. On the one hand, there are
some benefits of drinking alcohols like whiskey, dark
Habit 8

beer, and red wine in moderation—everything from im-

proved cardiovascular health to decreased pain sen-
sations to healthier bones to reduced stroke risk [30].

However, one thing all experts can agree on is that

TOO MUCH alcohol is terrible for your wellbeing—par-
ticularly for your brain. According to WebMD:[31]

“When consumed, alcohol increases activity of GABA

(Gamma-aminobutyric acid), the major inhibitory neu-
rotransmitter in the brain, and suppresses activity of
the neurons, causing slurred speech, unsteady gait,
lapses in short-term memory and slowed reflexes.”

page 38
 “The brain chemistry changes associated with drinking
may take a person through a wide range of moods,
Habit 8

including euphoria, depression, mania, aggression, an-

ger, and confusion. Too much drinking in a short peri-
od of time may even slow a person’s breathing and
heart rate, causing a coma.”

“If heavy drinking continues over a long period of time,

it causes chronic changes in neurotransmitter activi-
ty and even structural abnormalities. Imaging studies
done on patients with alcoholism show atrophy in the
brain regions responsible for short-term and long-
term memory, balance and emotions.”

Excessive alcohol intake can:

• Increase stroke risk

page 39
 • Reduce blood flow to the brain
Habit 8

• Accelerate dementia

• Cause nutritional deficiencies that affect the

brain

• Trigger changes in personality and/or mood

• Contribute to mental health issues

• Disrupt sleep patterns and increase sleep depri-

vation

It’s recommended that you limit yourself to “moderate

alcohol intake”, which is defined as [32] up to two drinks
per day for men, and one drink per day for women.
However, less is always better when it comes to alco-
hol!

By sticking to this limit, you can enjoy all the health

benefits of alcohol without damaging your brain.

page 40
 Chronic Exposure to Toxins
Habit 9

You’d be amazed by all the ways that we’re exposed

to toxins every day:

• In the pesticides sprayed on the plants, flowers,

and herbs we interact with

• In the cleaning chemicals that fill our home

• In the food we eat (contaminated by heavy metals)

page 41
 • In the aerosolized sprays we use regularly
Habit 9

• In the cosmetics and beauty products we use

• In the air we breathe, thanks to vehicle pollution

• In plastic containers and packaging

page 42
 • In the electronics and furniture in our homes
Habit 9

• Even in the water we drink!

Studies have proven that environmental toxicity can

impair cognitive performance and brain development
in children [33], and can contribute to brain aging in
adults.

The mercury in contaminated fish, for example, is a

neurological toxin that poisons your brain and can
even prove lethal [34]. It can disrupt your nervous sys-
tem, increase neurotoxin damage, and destroy brain
cells.

That’s why it’s so important that you reduce your ex-

posure to toxins!

page 43
 Add more green plants in your home to purify the
air you breathe, and switch to organic produce, nat-
Habit 9

ural cleaning items, and “green” products. Keep your

doors and windows closed throughout the day to
protect against smog and air pollution. Use natural
and organic cosmetics and beauty products. Switch
to glass jars and containers instead of plastic. Elimi-
nate processed foods and eat as natural as possible.
Filter your water with an in-home system, or drink fil-
tered water as much as possible. Take off your shoes
indoors, and use an HEPA air filter to circulate clean
air in your house.

The more effort you put into reducing toxin exposure

in your life, the less risk of toxins damaging your brain!

page 44
 Lack of Face-to-Face
Socialization
Habit 10

Social isolation has proven one of the greatest con-

tributing factors in neurodegenerative conditions.

Studies have shown that social isolation can in-

crease oxidative stress-induced brain damage [35, 36],
increase stroke risk [37], contribute to Alzheimer’s
and dementia [38], and reduce learning ability [39]. In
this modern day and age when the world has grown
increasingly digital and isolated, it’s more important

page 45
 than ever to protect and grow social relationships and
interact face-to-face with people.
Habit 10

Research has proven that healthy social relationships

can protect against memory decline and neurodegen-
erative disease [40], encouraging healthy brain function
for years to come.

Make it a point to get out more and spend more

time with friends, family, co-workers, and loved ones.
Even just once or twice a week is enough to maintain
optimum brain health, cognitive function, and emo-
tional health.

page 46
 Conclusion

Your brain is a highly complex organ that needs your

protection!

The ten habits listed above will accelerate the inevitable

age-related cognitive decline, so it’s absolutely imperative
that you take action NOW. The small steps of progress to
improve brain health today may not show immediate re-
sults, but the efforts will pay off down the line—at the time
of your life when your brain is most prone to dementia,
stroke, Alzheimer’s, emotional disorders, and cognitive
impairment.

Hopefully, the information I shared in this ebook will help

give you concrete ways you can start protecting your
brain by cutting out the toxic habits that will damage your
memory and cognitive function.
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