警惕：会让大脑悄悄变笨的生活方式

Core Points - The article discusses habits that can negatively impact cognitive abilities, emphasizing the importance of avoiding these habits to maintain brain health [6][7]. Group 1: Sedentary Behavior - Prolonged sitting is identified as a hidden harmful habit, with studies indicating that sitting for more than 2 hours can lead to cognitive decline due to reduced oxygen supply to certain brain areas [9][10]. - It is recommended to change positions or take breaks every 20-30 minutes to mitigate these effects [10]. Group 2: Television Watching - Research shows that watching television for extended periods can decrease performance on intelligence tests, with each additional hour reducing correct answers by 0.15 [12][13]. - The passive nature of watching TV leads to a lower state of brain engagement, contrasting with the active engagement required when using a computer [12][13]. Group 3: Smartphone Use - Frequent smartphone use, particularly on social media, stimulates the brain's reward pathways, leading to a preference for immediate rewards over long-term benefits, which can impair decision-making abilities [16][17]. - It is advised to limit time spent on smartphones and engage in more mentally stimulating activities [18]. Group 4: Lack of Exercise - Physical fitness is linked to cognitive function, with studies indicating that individuals with better physical health experience slower cognitive decline as they age [20][21]. - Regular aerobic and anaerobic exercise is encouraged to support brain health [21]. Group 5: Sleep Deprivation - Quality sleep is crucial for maintaining cognitive function, and sleep deprivation can lead to decreased mental performance [23][24]. - Creating a conducive sleep environment and avoiding screens before bedtime are recommended practices [24]. Group 6: Internal Inflammation - Chronic inflammation from certain foods can negatively affect cognitive abilities by diverting brain resources to manage inflammation [26]. - It is suggested to avoid pro-inflammatory foods such as high-salt and high-oil items [27]. Group 7: Nutritional Imbalance - A lack of essential nutrients like B vitamins, iron, and magnesium can lead to cognitive decline and fatigue [28][29]. - Maintaining a balanced diet with diverse food options is emphasized to support brain function [29][30]. Group 8: Overwhelming Tasks - Excessive daily tasks can lead to decision fatigue, reducing cognitive resources available for complex problem-solving [33][34]. - Implementing routines to automate minor decisions can help conserve cognitive energy for more significant issues [34]. Group 9: Repetitive Lifestyle - A monotonous lifestyle can lead to cognitive decline due to a lack of new stimuli, which is essential for maintaining brain engagement [36][37]. - Engaging in new activities and challenges is recommended to refresh cognitive function [37].