Jahangeer Ganaie
Srinagar, Aug 15: Doctors in Kashmir are urging people to adopt a balanced lifestyle to preserve cognitive health and keep their brains active well into old age. They say that a combination of mental stimulation, physical exercise, stress management, good nutrition, and quality sleep can significantly lower the risk of memory loss and neurodegenerative diseases.
Medical experts said that the scientific research shows how stimulating new connections between nerve cells can help the brain generate fresh neurons. This process, known as neurological plasticity, builds a functional reserve that can act as a safeguard against future cell loss.
Engaging in activities that challenge your brain — such as reading, puzzles, or learning a new skill — can help develop new neural pathways, they said, adding that mental engagement should be complemented with physical activity.
Doctors said that regular exercise increases the number of tiny blood vessels supplying oxygen-rich blood to the brain’s thinking centres. They added that exercise improves cognitive function and lowers the risk of decline by enhancing blood flow and encouraging the growth of new brain cells.
Dr. Showkat Ahmad, a cardiologist, explained that physical activity also benefits cardiovascular health, which in turn supports brain function.
“Exercise helps lower blood pressure, improve cholesterol levels, regulate blood sugar, and reduce stress — all of which benefit both heart and brain,” he said.
He recommended avoiding tobacco and drugs, considering low-dose aspirin where appropriate, monitoring vital health parameters, and ensuring restful sleep.
“Adequate sleep is essential — poor sleep can harm memory and raise the risk of neurodegenerative diseases. Adults should aim for 7–9 hours of quality sleep per night,” he advised.
Dr Firdous Najar, a neurologist, warned that chronic stress can damage brain health. “Techniques like mindfulness meditation, deep breathing, and yoga can lower stress levels and protect cognitive abilities,” he said.
He stressed the importance of regular health check-ups to detect and manage hypertension, diabetes, and high cholesterol — all risk factors for cognitive decline.
Equally important, Dr Firdous added, is staying socially active. “Strong social connections help guard against memory loss. Interacting with friends and family, joining community groups, and volunteering can all provide mental stimulation and emotional support,” he said.
Doctors advised a diet rich in fruits, vegetables, whole grains, healthy fats, and lean protein. Such diets — especially those similar to the Mediterranean style — have been linked to better brain health.
According to health experts, the formula for a healthy brain is simple yet powerful: combine mental stimulation, physical activity, a nutrient-rich diet, stress control, social interaction, and quality sleep. “These lifestyle choices not only preserve memory but also enhance overall quality of life,” they said.
