Today, July 22, World Brain Day is celebrated globally. The main goal of this day is to remind about the importance of our nervous system's health and the prevention of dangerous diseases. Specialists from the Lviv Regional Center for Disease Control and Prevention shared tips on what to do now to maintain mental clarity as you age.
The medical institution emphasizes that our brain's function is influenced not only by age or heredity. The condition of blood vessels, daily habits, physical activity, sleep, diet quality, learning, and social interaction are crucial throughout life.
Key recommendations from doctors to help keep the brain in good shape and reduce disease risks.
1. Monitor blood pressure, sugar, and cholesterol
The brain constantly needs oxygen and nutrients delivered through the blood. High blood pressure damages blood vessel walls, while high cholesterol and diabetes contribute to vascular changes. This impairs blood supply and significantly increases the risk of stroke.
2. Move more
Physical activity supports the cardiovascular system, improves sleep, and enhances emotional well-being.
How much adults need to exercise per week:
150–300 minutes of moderate activity (brisk walking, cycling, dancing); or
75–150 minutes of vigorous-intensity workouts;
Muscle-strengthening exercises at least twice a week.
Older adults should also perform balance and coordination exercises (at least three times a week) to reduce the risk of falls. Remember: even a short daily walk is better than complete inactivity.
3. Ensure quality sleep
During sleep, the brain processes information, consolidates memories, and restores resources. Adults (18–60 years old) are recommended to sleep at least 7 hours per night. If you experience insomnia, excessive daytime sleepiness, severe snoring, or frequent awakenings, you should consult a doctor.
4. Eat according to the "healthy plate" principle
There is no magic product for memory, but a balanced diet works wonders. Aim for this food proportion:
½ plate – vegetables, fruits, and berries (of various colors);
¼ plate – complex carbohydrates (buckwheat, oatmeal, brown rice, whole-grain bread);
¼ plate – protein (fish, poultry, eggs, legumes, nuts).
Don't forget about healthy unsaturated fats (oils, seeds, nuts) and choose water as your primary beverage.
5. Give up tobacco and alcohol
Tobacco smoke damages blood vessels and deprives the brain of oxygen. Alcohol depresses the nervous system, impairs memory, coordination, and sleep quality. There is no safe dose – for the brain, it is best to completely abandon these habits.
6. Learn and socialize
Give your brain new tasks: learn foreign languages, master new skills, cook unusual dishes, play board games, or read. Social connections and community involvement help overcome stress and maintain emotional resilience.
7. Protect your head from injuries
Traumatic brain injuries have severe consequences. Wear a helmet when cycling or riding a scooter, always fasten your seatbelt in a car, and ensure safety at home.
Doctors emphasize that caring for your brain is not an attempt to stop aging. It's about creating conditions that allow you to think clearly, learn, move, and remain independent for as long as possible. And it's never too late to start.
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Recall that, according to the WHO, up to 40% of dementia cases and a significant portion of strokes can be avoided through simple daily habits. Our brain has a unique property - neuroplasticity, i.e., the ability to build new neural connections at any age, if it is properly "trained" and supported. Therefore, every kilometer walked, a glass of water instead of a carbonated drink, or a new page learned is a direct investment in your clear mind for many years to come.
