Think your habits don’t affect your brain health? Think again! What you do after 5 P.M. may significantly influence your risk of developing Alzheimer's disease. While age and genetics are out of your control, small adjustments to your evening routine can bolster your brain's defenses and enhance your cognitive function.

Several habits commonly exercised in the evening can disrupt your sleep, heighten inflammation, and over time, contribute to cognitive decline. Here are six things to eliminate from your nightly routine to better protect your brain.

1. Say No to Sugar-Sweetened Drinks

If your dinner usually comes with a sugary soda or sweet tea, it’s time for a rethink. Dietitian Sheri Gaw highlights research indicating that individuals consuming seven or more sugary drinks per week face a significantly higher dementia risk. Sugar spikes inflammation and disrupts brain health. Instead, try a refreshing glass of kefir, which not only provides probiotics but might also help in slowing Alzheimer’s progression.

2. Skip the Evening Wine

That nightly glass of wine? It could be doing your brain more harm than good. Alcohol hampers the quality of your sleep by disrupting melatonin production, crucial for restorative rest. Opt for herbal teas like chamomile or lavender instead — they promote relaxation and won’t interfere with your shut-eye.

3. Caffeine? No Thanks!

Craving coffee after 5 P.M.? Resist! Caffeine can delay your sleep cycle, and experts suggest avoiding it at least eight hours before bedtime. Sleep is critical for clearing the brain of toxins associated with Alzheimer’s, so if you need a warm drink in the evening, reach for a caffeine-free herbal tea.

4. Avoid High Sodium Foods

High sodium intake is linked to increased Alzheimer’s risk due to its inflammatory effects. Pay attention to salty processed foods; instead, choose whole foods and season with fresh herbs to keep that sodium in check. Your brain will thank you!

5. Ditch Dark Chocolate at Night

Dark chocolate may seem like a healthy treat, but consuming it after 5 P.M. could be undermining your sleep. It contains caffeine and theobromine, both of which can interfere with restful nights. Instead, try a sleep-inducing snack like tart cherry nice cream that satisfies your sugar cravings without the stimulating aftermath.

6. Avoid Heavy Dinners

Heavy meals close to bedtime can disrupt digestion and ruin sleep quality. Opt for lighter meals that are easy on your tummy, with a combination of fiber, healthy fats, and protein, ideally consumed two to three hours before sleep.

Bonus Tips for Protecting Your Brain

Boost your brain’s resilience by incorporating antioxidant-rich foods like berries and walnuts into your diet. Following a plant-forward approach like the MIND diet can support overall brain function. Don't forget to move often; regular exercise has been shown to lower Alzheimer’s risk, so find an activity you enjoy and stick to it.

Remember, your evening choices can have lasting effects on your brain health. Make these adjustments today to pave the way for a clearer tomorrow!