Latest news with #JyotiBalaSharma
News18
21-07-2025
- Health
- News18
Is Your Desk Job Harming Your Brain? Link Between a Sedentary Lifestyle and Neurodegeneration
On World Brain Day, neurologists explain why movement is crucial for your mind. Observed annually on July 22, World Brain Day brings global attention to brain health and the growing burden of neurological disorders. In 2025, the spotlight is on a silent but pervasive lifestyle risk: sedentary behaviour. With work-from-home setups, long office hours, and digital over-dependence, physical inactivity has become a modern epidemic—one that's not just bad for your body, but potentially damaging to your brain. 'Prolonged sitting is now considered as harmful as smoking," says Dr. Jyoti Bala Sharma, Director & HOD, Neurology, Fortis Noida. 'A sedentary lifestyle marked by minimal movement and excessive sitting can negatively impact both brain structure and function." Research shows that people who are inactive for extended periods are more likely to experience memory problems and slower thinking, especially in middle age and beyond. 'Too much sitting leads to changes in brain structure such as shrinkage of memory-linked regions like the medial temporal lobe, and damage to white matter," explains Dr. Sharma. One key player in this story is BDNF (Brain-Derived Neurotrophic Factor), a protein that supports the survival and growth of neurons. Physical inactivity lowers BDNF levels, especially in the hippocampus, which is essential for memory and learning. 'Exercise increases BDNF and keeps the brain more plastic and adaptive," she adds. Lack of movement also triggers a chain reaction of health issues that further harm the brain. 'Weight gain, insulin resistance, high blood pressure, and cholesterol imbalances are all common outcomes of a sedentary lifestyle," says Dr. Ratish Juyal, Director, Neurology Unit, Medanta Hospital, Lucknow. 'These factors increase the risk of stroke, vascular dementia, and even Alzheimer's disease." Dr. Juyal also points to the psychological toll of inactivity: 'It can lower mood, self-esteem, and attention, due to decreased blood flow to the prefrontal cortex and hippocampus—regions involved in emotion regulation and memory." Moreover, sedentary habits are now considered risk factors for sleep apnea, type 2 diabetes, and even the build-up of amyloid and tau proteins in the brain, which are biomarkers of Alzheimer's. Exercise: The Brain's Best Ally 'Regular physical activity improves blood circulation, delivers essential oxygen and nutrients to brain cells, and enhances neuroplasticity, the brain's ability to adapt and reorganize," says Dr. Abhishek Srivastava, Director, Neurology, Max Super Speciality Hospital, Lucknow. 'In medical terms, it promotes the release of BDNF, supports the survival of neurons, and guards against neurodegeneration." Dr. Srivastava warns that a sedentary lifestyle increases the risk for a host of serious conditions: Neurodegenerative diseases like Alzheimer's and Parkinson's Multiple Sclerosis and ALS Depression and anxiety Chronic pain and brain stroke How to Move Toward Better Brain Health Experts agree that even simple lifestyle changes can have profound effects. Dr. Juyal recommends at least 30 minutes of aerobic activity, five days a week—walking, jogging, swimming, or cycling. 'Using stairs instead of elevators, opting for a standing desk, or even walking during calls can make a big difference," he says. Beyond the physical benefits, exercise boosts dopamine and serotonin—neurotransmitters that elevate mood and sharpen memory. It also improves sleep quality, which is when the brain performs essential cleaning and memory consolidation. As Dr. Sharma summarizes: 'A sedentary lifestyle puts your brain at direct and indirect risk. Movement isn't just good for the body, it's essential for a sharp, resilient mind." World Brain Day In an age where mental health is increasingly prioritized, taking care of brain health must begin with one small, powerful act: moving your body. Whether you're behind a desk or stuck in traffic, building physical activity into your daily routine is one of the most effective ways to protect your brain for the long run. view comments Location : New Delhi, India, India First Published: July 21, 2025, 09:06 IST News lifestyle » health-and-fitness Is Your Desk Job Harming Your Brain? Link Between a Sedentary Lifestyle and Neurodegeneration Disclaimer: Comments reflect users' views, not News18's. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
India.com
19-07-2025
- Health
- India.com
These 3 Everyday Foods Could Be Damaging Your Brain - Neurologist Reveals What To Avoid And Healthy Alternatives
When we think about brain health, we often jump to meditation, mental puzzles, or better sleep. But one of the most overlooked influencers of brain performance is food. According to Dr Jyoti Bala Sharma, Director & HOD – Neurology at Fortis Noida, the brain, much like the body, needs the right fuel to function optimally. Surprisingly, some of the most commonly consumed foods could be silently impairing our memory, focus, and emotional well-being over time. Here are the three foods she says you should be cautious about, and the science behind why: 1. Sugary Foods and Drinks Examples: Soda, sweetened coffee, pastries, candies, flavored cereals Sugar may satisfy your sweet tooth, but it's not so sweet for your brain. Dr Jyoti warns, 'Too much sugar doesn't just affect your waistline, it also harms your brain.' High levels of refined sugar in your diet can: 1. Disrupt insulin regulation, affecting energy supply to brain cells 2. Trigger chronic inflammation and oxidative stress, which damage brain tissues 3. Lower levels of BDNF (Brain-Derived Neurotrophic Factor), a protein essential for learning and memory 'Low BDNF has been linked to poor memory and even mood disorders like depression,' she adds. In fact, people with high sugar diets have shown a greater tendency toward anxiety, depression, and cognitive decline. A sugary lifestyle may taste good now, but it may cost you clarity later. 2. Highly Processed Foods Examples: Instant noodles, chips, fast food, packaged snacks, frozen meals Processed foods might be a staple of modern convenience, but they're no friend to your brain. These foods are often rich in unhealthy trans fats, excess sodium, preservatives, and artificial additives, while offering little in terms of real nutrients. Dr Jyoti explains, 'These items often displace whole, nutritious foods in our diet and rob the brain of what it truly needs to function, like omega-3s, antioxidants, vitamins, and minerals.' Over time, regular consumption of processed food is linked to: 1. Impaired learning and reduced memory 2. Increased risk of anxiety and depression 3. Greater inflammation, which can speed up age-related cognitive decline In simpler terms: that bag of chips might be crunching away at your brain power. 3. Trans Fats Examples: Margarine, some baked goods, fried fast food, non-dairy creamers Not all fats are bad, but trans fats are especially harmful, especially the artificial kind found in many processed foods. These are usually listed on labels as 'partially hydrogenated oils.' Dr Jyoti says, "Artificial trans fats increase inflammation and oxidative stress in the brain. They can also interfere with how brain cells communicate by damaging their outer membranes. Research suggests that diets high in trans fats are linked to poorer memory, slower thinking, and a higher risk of conditions like Alzheimer's disease." Want to Support Brain Health Instead? Dr Jyoti reveals, "Choose foods rich in omega-3s, antioxidants, and fiber, like leafy greens, berries, nuts, chia seeds, flax seeds,fish, olive oil, and whole grains. These foods can protect your brain and help it function at its best." In a recent study conducted at the All India Institute of Medical Sciences (AIIMS), New Delhi, researchers found that an Indian-adapted Mediterranean diet, which emphasises fruits, vegetables, whole grains, healthy fats and lean proteins, was especially beneficial for overall health. This type of diet is anti-inflammatory and supports brain function, memory, and mood. The brain is the most energy-hungry organ in our body, and it needs the right kind of fuel. While indulging occasionally is fine, being mindful of sugar, processed food, and low-nutrient diets is key to preserving long-term brain health. As Dr Jyoti says, 'Eating well is not just for your body, it's how you protect your memories, your mood, and your mind.' FAQs 1. What is BDNF and why is it important? BDNF (Brain-Derived Neurotrophic Factor) is a protein that supports brain cell growth and is crucial for memory and learning. 2. How does sugar affect the brain? Refined sugar promotes inflammation and lowers BDNF levels, leading to memory loss and mood issues. 3. Why are processed foods harmful to mental health? They lack essential nutrients and increase inflammation, which can impair cognitive function. 4. Can reducing sugar really improve memory? Yes, studies suggest cutting back on sugar can enhance memory, focus, and emotional stability. 5. Are there brain-friendly alternatives to processed snacks? Absolutely, nuts, fruits, yogurt, and whole grain options are nutritious and satisfying swaps. 6. Which is the best diet that supports brain health? A diet that emphasises fruits, vegetables, whole grains, healthy fats and lean proteins, supports brain function.
