A neuroscientist has revealed three of the worst habits that are damaging our brains - and kicking them will help to protect the vital organ.
Emily McDonald, from Phoenix, Arizona, has shared her top tips for keeping your brain young and healthy, and failing to do so can result in forgetfulness and brain fog.
The 24-year-old says that one of these bad habits is something that many of us are guilty of doing, and probably think nothing of. But it can have a huge impact on the chemicals in your brain, damaging it over time.
The mindset set coach said we shouldn't reach for our phones as soon as we get up in the morning - and instead should wait at least 20 minutes before scrolling.
Emily explained: "Our brain is transitioning between sleep and waking.
"Our brain is really suggestible.
"Lots of people are reading stressful things - prompting you to be stressed. What you put into your mind is super crucial. Going on your phone first thing messes with your dopamine. It creates a craving to keep you wanting to pick up your phone.
"I wake up and listen to or say positive affirmations.
"I put sleep mode on.
"Try to not look at your phone for at least 20 to 30 minutes after waking up."
Emily said this same rule also applies before bedtime, and we should be switching off our TVs, laptops and phones for at least an hour before going to sleep.
She also warned that eating processed food such as cheese slices and crisps can also have a negative impact on the brain.
She said: "Processed foods have been linked to cognitive ageing - so giving us brain fog and forgetfulness.
"The gut brain connection is very real. Wholefoods and good fats are good for our brain - such as avocados.
"Blueberries are really good for your brain."
Emily's final tip is to stop talking negatively about yourself, as it can have an impact on how your mind works.
She said: "What you tell yourself change how you view the world.
"If you say 'today is going to be a great day' it tells your brain to look for things that are great.
"If I catch myself saying something negative about myself, I have to say three positive things about myself.
"The more we think something our brains are wired to change."
Instead, Emily suggests trying out meditation instead, especially first thing in the morning. According to the expert, it has anti-ageing properties, can help you focus, and increases the birth of new brain cells - which helps to control learning and memory, keeping your brain young.
"I do it every single day," she added.
Things to avoid to protect your brain
- Don't go on your phone as soon as you wake up - wait at least 20 minutes
- Avoid eating heavily processed foods
- Avoid negative self-talk
Things to do that are good for your brain
- Daily meditation
- Eating healthy fats like avocados and fruits like blueberries
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