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Your brain is one of the most used organs in your body. Ahead of World Brain Day, check these daily practices that can protect your brain from long-term damage and keep it sharp.
Regular exercise and quality sleep are crucial for brain health.
Your brain is working overtime, every second, every day. Yet it’s often the most overlooked part of your health routine. While we focus on heart health, fitness, or nutrition, brain care tends to take a backseat until something goes wrong. But protecting your cognitive function doesn’t require complex interventions; it starts with simple, consistent habits.
Ahead of World Brain Day, marked on July 22, Dr. Hrishikesh Chakrabartty, Associate Director of Neurosurgery at Max Super Speciality Hospital, Vaishali, Uttar Pradesh, shares evidence-backed daily practices that can protect your brain from long-term damage and keep your mind sharp, resilient, and future-ready.
Eat a Brain-Healthy Diet
A balanced diet rich in leafy greens, berries, fish, nuts, and whole grains provides essential nutrients and antioxidants that protect your brain from oxidative stress and inflammation. Dr Chakrabartty says, “Scientific studies show diets like the Mediterranean diet may lower risks of cognitive decline and Alzheimer’s disease.”
Engage in Regular Physical Activity
Routine exercise boosts blood flow to the brain and supports the growth of new neurons, which helps preserve memory and thinking skills. Chakrabartty advises, “Activities such as walking, swimming, or cycling for 30 minutes most days can significantly cut the risk of dementia later in life.”
Prioritise Quality Sleep
Getting 7–8 hours of restful sleep each night allows the brain to clear toxins, process memories, and repair itself. Chronic sleep deprivation is linked to impaired concentration, memory loss, and a higher risk of neurodegenerative diseases.
Keep Your Mind Active
Mental stimulation promotes neuroplasticity, the brain’s ability to form new connections. Chakrabartty suggests, “Regularly engaging in puzzles, learning new skills, reading, or taking up new hobbies helps delay cognitive ageing and keeps the mind sharp.”
Stay Socially Connected
Maintaining close relationships and taking part in group activities protects against depression and age-related decline. Social engagement has strong ties to better mental agility and resilience, particularly as we age.
Protect Your Head
Preventing head injuries is vital for long-term brain health. Chakrabartty says, “Always wear a helmet when cycling or playing sports, use seatbelts in vehicles, and make your living environment safe to minimise the risk of falls or accidents at any age.”
Manage Stress Effectively
Chronic stress can harm the brain and increase risks of memory problems and depression. Practising mindfulness, meditation, or simple relaxation techniques each day helps to regulate stress hormones and protect brain structures involved in learning and memory.
Adopting these habits doesn’t require perfection; consistency matters most.
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Delhi, India, India
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