Neurologist Shares Three Habits He Regrets—and What to Do Instead

Reflecting on past decisions can offer powerful lessons, especially when viewed through the lens of brain health. One neurologist is using his own experience to caution others against common lifestyle habits that may have long-term consequences.

While he advises against dwelling on “what ifs,” the doctor believes learning from others' mistakes can help prevent regret down the road. Here are the three key habits he regrets from his younger years — and the scientific reasons why.

Woman working and drinking soda | Source: Pexels

1. Drinking Soda Daily

As a teenager, the neurologist regularly consumed soda and sugary snacks, unaware of the long-term health risks. Excessive sugar intake is now linked to insulin resistance, chronic inflammation, cardiovascular disease, and even cognitive decline. “Long-term, excessive sugar intake may elevate the risk of dementia, including Alzheimer’s disease,” he warns. Cutting back on sugar may not reverse all effects, but it can reduce future risk.

Woman listening to some music | Source: Pexels

2. Listening to Loud Music

Blasting music through headphones was another habit he now regrets. “Damage to the cochlea’s hair cells is irreversible,” he says, noting the connection between hearing loss and mood disorders such as depression and anxiety. Research also links hearing loss with cognitive decline and dementia, due in part to the brain’s diverted cognitive resources. Today, he limits music volume to 60% and listening time to no more than 60 minutes daily. He also stresses the benefits of hearing aids for those with hearing loss, which can help preserve brain health.

Man playing videogames | Source: Pexels

3. Not Prioritizing Sleep

While not all damage is reversible, adopting healthier habits can significantly improve brain and overall health at any age.