3 Habits That Can Secretly Cause Brain Shrinkage

Thu, 26 Feb 2026, 11:59 WIB | By Basuki Eka Purnama | Source: MEDIA_INDONESIA | Social Policy

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The overdue payment needs to be realized first while considering the economic conditions.

AGING is inevitable. But the rate of decline in brain function is not entirely about age.

A number of studies show that there are daily habits that are related to the shrinkage of brain volume or brain atrophy. The effects are not immediate, but cumulative. In the long run, this can have an impact on memory, focus, and the risk of dementia.

Here are three habits that are most often highlighted in research.

Lack of Sleep Is More Than Just Making You Tired

Poor sleep in the long term is associated with changes in brain structure. A study published in the journal Neurology and reported by researchers from the University of California, San Francisco found that adults with poor sleep quality showed faster brain shrinkage over a period of years.

Lack of sleep affects the clearance of metabolic waste in the brain, including proteins associated with Alzheimer’s. In the long run, this can accelerate biological brain aging. This means that chronic staying up late is not just about being sleepy, but about neurological health.

Regular Alcohol Consumption Shrinks Brain Volume

Large-scale neuroimaging data shows a clear relationship between alcohol consumption and smaller brain volume.

Researchers from the University of Pennsylvania reported that even consuming one glass of alcohol per day is associated with a decrease in gray matter and white matter volume.

The higher the regular consumption, the more noticeable the shrinkage effect on MRI scans. Alcohol works as a neurotoxin. It affects the connectivity and integrity of brain tissue. The effects are not dramatic overnight, but consistent in the long run.

Sitting Too Long, the Brain Is Also Affected

A sedentary lifestyle is also on the list. A study published in the journal Alzheimer’s & Dementia found that prolonged sitting time is associated with a decrease in volume in areas of the brain that play a role in memory.

Interestingly, this effect is still visible even in individuals who exercise regularly. This means that exercise alone is not enough if most of the time is spent without moving. The brain needs consistent blood circulation and stimulation of physical activity throughout the day.

Don’t Panic, But Be Aware of the Risks

Brain shrinkage is part of the natural aging process. However, various studies from institutions such as the National Institute on Aging emphasize that lifestyle plays a major role in determining its rate.

The good news is that these factors can be modified. Getting enough sleep, limiting alcohol, and reducing excessive sitting time are realistic steps. The brain is not an immune organ. It is responsive to daily habits. And small, consistent changes have a greater impact than temporary improvements. (Verywell Health, Penn Today/Z-1)

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