World Brain Day 2022: Expert shares easy lifestyle tips to keep brain health in check

July 22 marks World Brain Day! This year's theme is called "Brain Health for all" and this year's campaign focuses on 5 key messages, which include raising awareness about brain health, talking about prevention of brain diseases, advocacy of optimal brain health, education for all and widening access to resources and treatment.

To mark the occasion, WION spoke to a few experts about positive lifestyle changes that promote good brain health. Here's what we got to know!

Tip 1 - Don't compromise on sleep and relaxation

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According to Dr Kiran Rukadikar, bariatric physician and obesity consultant, celebrity nutritionist, and founder of DietQueen App, sleep involves "great changes in brain activity. It energises you, improves your mood, helps in digestion, relaxes your muscles and tissues, and improves your immune system. Sleep for at least 6-7 hours every night. If you are exercising, then you need a little more sleep".

The doctor further added, "Practising meditation and managing stress may help fend off the age-related decline in brain health. Stay positive. Be happy."

Tip 2 - Eat nutritious foods

Dr Kiran Rukadikar also shared that we cansupport our brain health and boost our alertness, memory, and mood by strategically including a few food items in our diet. For example, a diet that includes fish, eggs, nuts, chocolate, blueberries,and pumpkin are always great for your brain health.

Tip 3 - Exercise

Did you know exercise improves blood flow in the brain and memory too? It also stimulates chemical changes in the brain that enhance learning, and improve mood.

If you are not used to playing any sport, you can start by walking or jogging for at least 90 minutes every day.

Tip 4 - Don't forget to socialise

Spending time with good and caring friends is the most serene thing to do in a day. So ensure that you meet your loved ones often. Engage in stimulating conversationsand stayin touch with your family and friends to maintain good brain health. Also, leading an active social life can protect you against memory loss.

Tip 5 - Your brain, mind it

Dr Shirish Hastak, Neurologist and Regional Director for Neurology, Stroke and Neurocritical Care at Global Hospital Parel, Mumbai, also spoke to WION on World Brain Day 2022. He shared, "Your brain is like a muscle, use it or lose it is the mantra that works. There is a concept called 'brain gym', which means that if you use it, you will not lose it. The health of your brain is determined by how you use it. When we talk about brain health, we're talking about your ability to use it in a variety of ways."

Mental exercise is just as critical as physical exercise in keeping your brain fit and healthy. Mental exercises may improve your brain’s functioning and promote new brain cell growth, decreasing your likelihood of developing brain disorders. Like your muscles, you have to use your brain regularly or you will find it difficult to use it properly.

It is never too late to learn something new that you might have dreamed of in childhood. So experts suggest that you start fresh, and learn new things.

While suggesting a few mental exercises, Dr Hastak said, "Try to learn a new language. Learn a new musical instrument to keep your brain fit and healthy. Drawing is also beneficial for your mental health. There's also a technique called brain mapping that can be of help to many."

Tip 6 - Keep your weight in check

Did you also know that reducing weight and fat is linked to improved brain health and longevity? Experts suggest that one must not be overweight as it can impair cerebral circulation and createmillions of free radicals that damage cells everywhere in the body including in the brain.

Tip 7- Think of prevention

We all know that prevention is better than cure. And, keeping that in mind, several experts suggest that we don't skip our annual check-ups, follow our doctor’s recommendations and take medications as prescribed. They also suggest that we engagein a brain-healthy lifestyle to live a better life.

Hypertension, diabetes, depression, head trauma, higher cholesterol, and smoking increase the risk of brain disorders.

Dr Arun B. Shah, Director, Neurosciences, Sir HN Reliance Foundation Hospital, also shared his views on World Brain Day with us. In an exclusive conversation with WION, Dr Shah said, "Brain is the temple of our body, and to keep it clean and healthy, we must keep the following things in mind. Regular physical activity and a balanced healthy diet including anti-oxidants like fruits, berries, green vegetables, nuts, whole grains and legumes are the keyto a healthy brain. It not only keeps us energized and elevates the mood but also prevents us from many chronic ailments."

"Simultaneously engaging the brain in stimulating activities like playing chess, sudoku, music, learning new languages and developing new hobbies helps to keep our brain networks working. With increasing modernization, sleep hygiene is another aspect that is often neglected. Adequate, timely and disciplined sleep is of paramount importance in cleansing our system and rejuvenating our cells. In this COVID era, where we have been forced to be confined to our homes, constant social support should be sought to dissipate our stress and to work hand in hand towards a healthy body and mind," said Dr Shah.