Simple Lifestyle Changes to Protect Your Brain

In an interview with HT Lifestyle, Dr. Kaustubh Mahajan, Consultant Neurologist at PD Hinduja Hospital and MRC in Khar, emphasized the importance of adopting certain lifestyle changes to slow down or even halt the progression of dementia. These practical, everyday steps can make a significant difference in maintaining brain health. Dr. Mahajan shared his expert recommendations:

1. Prioritize Quality Sleep

Sleep is essential for cognitive health, especially the latter half of the night when the brain consolidates memories and clears out toxins. Dr. Mahajan explained that insufficient or disturbed sleep leads to the accumulation of harmful brain connections, which may contribute to memory decline. Ensuring a good, uninterrupted night's rest is crucial for your brain's cleansing and maintenance.
2. Get Moving with Daily Exercise

Regular physical activity, even something as simple as walking, is vital for brain health. Aerobic exercises improve circulation to the brain, promote the development of new blood vessels (collaterals), and help clear toxins. Despite being well-known, many still avoid exercise, but Dr. Mahajan stressed that even modest amounts of physical activity can have a powerful impact on cognitive function.
3. Stay Mentally Engaged

Keeping your mind active is equally important. Dr. Mahajan noted that passive activities like watching TV or endless scrolling on your phone do not stimulate the brain enough. Instead, he encouraged learning new skills or hobbies that excite you—whether it’s picking up a musical instrument, learning a new language, or something as simple as gardening or knitting. Starting these activities early and sticking with them over time can help preserve cognitive function in later years.
4. Foster Strong Social Connections

Humans are inherently social creatures, and maintaining social relationships plays a crucial role in brain health. Studies have shown that socializing regularly can help stave off dementia. Engaging in meaningful conversations, participating in group activities, or even spending quality time with family and friends can all have a positive impact on your mental well-being.
Expert Advice from Dr. Sadique Pathan

Dr. Sadique Pathan, Neurologist at Sahyadri Super Speciality Hospital in Pune, also weighed in on the topic. He emphasized that adopting a healthy lifestyle—through regular exercise, a balanced diet, and avoiding smoking—can significantly reduce the risk of developing dementia, a condition that impairs memory and cognition.
Exercise for Brain Health

Dr. Pathan explained that exercise not only improves blood flow to the brain but also reduces inflammation and enhances neurotransmitter activity, which are all crucial for maintaining cognitive function. He recommended at least 150 minutes of moderate-intensity exercise each week, including activities like brisk walking, cycling, and strength training. Balance and flexibility exercises, such as yoga, are also beneficial, particularly in reducing fall risks as we age.
The Power of a Balanced Diet

Diet plays a crucial role in brain health. Dr. Pathan advocated for diets rich in antioxidants, healthy fats, and essential nutrients—like the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. The MIND diet, which combines elements of both, targets foods that are particularly beneficial for the brain, such as leafy greens, berries, nuts, and whole grains. He recommended including at least three servings of whole grains per day, eating fish regularly, and using olive oil as the primary cooking fat. It’s also important to avoid foods high in saturated fats and refined sugars, which have been linked to cognitive decline.
The Risks of Smoking and Alcohol

Dr. Pathan also highlighted the dangers of smoking, which damages blood vessels and reduces blood flow to the brain, increasing the risk of stroke and vascular dementia. Quitting smoking, no matter the age, can significantly reduce the risk of cognitive decline. In terms of alcohol consumption, he suggested that moderate drinking—up to one drink per day for women and two for men—can be part of a healthy lifestyle. However, heavy drinking is linked to brain atrophy and cognitive impairment.
Engage Your Brain

Finally, both Dr. Mahajan and Dr. Pathan stressed the importance of cognitive engagement. Engaging in activities that stimulate the brain, such as reading, solving puzzles, or learning new skills, helps build cognitive reserve, which can delay the onset of dementia. Regular social interaction also promotes mental health by stimulating cognitive processes and providing emotional support.
The Bottom Line

While there’s no surefire way to prevent dementia, adopting a combination of regular physical activity, a nutritious diet, smoking cessation, and mental stimulation can significantly reduce the risk. These changes not only benefit brain health but also enhance overall well-being, leading to a healthier, more fulfilling life.

By making small but meaningful changes today, we can protect our brains for tomorrow.