Balanced lifestyle key to protect brain health: Doctors

Srinagar, Aug 14: Doctors and health experts in Kashmir have advised people to adopt healthy and sustainable lifestyle habits from an early age to protect brain health and maintain memory, concentration and other cognitive abilities as they grow older.
Medical experts said that ageing is a natural process, but cognitive decline should not always be considered an inevitable consequence of growing old, as several lifestyle-related factors can influence how effectively the brain functions in later years. Timely attention to physical and mental health can help reduce the risk of memory-related problems and certain neurodegenerative disorders.
Doctors said that keeping the brain active requires a comprehensive approach rather than relying on any single measure. They stressed that regular intellectual activity, physical exercise, adequate sleep, a balanced diet, effective stress management and meaningful social interaction should form part of everyday life.
Doctors explained that the human brain retains the ability to adapt and establish new connections between nerve cells throughout life—a capacity associated with neuroplasticity—which allows the brain to adjust to new experiences and build greater cognitive reserve.
Experts said activities requiring concentration and learning can be particularly useful in keeping the brain engaged, including reading books, solving puzzles, learning a language or musical instrument, developing a new skill, writing, and engaging in intellectually demanding conversations. However, doctors cautioned that mental exercises alone are not sufficient, as brain health is closely connected with the condition of the heart and blood vessels, making regular physical activity equally important.
Dr Showkat Ahmad, a cardiologist, said regular physical activity improves circulation and helps ensure that the brain receives an adequate supply of oxygen and nutrients. “Routine exercise can help people maintain healthier blood pressure, cholesterol and blood sugar levels while also assisting in weight management and reducing psychological stress,” he said.
The doctor advised people to incorporate regular physical activity into their daily routine according to their age and physical condition, with walking, cycling, swimming and other moderate exercises being useful when performed consistently. He also stressed the need to avoid tobacco and substance abuse.
Doctors further underlined the importance of monitoring health conditions such as hypertension, diabetes and high cholesterol, stating that these disorders can affect blood vessels and, when poorly controlled, may increase the risk of cognitive problems.
Dr Mushtaq Ahmad of DHSK said adequate and uninterrupted rest is essential for memory consolidation and normal brain functioning, adding that adults generally need around seven to nine hours of good-quality sleep each night. He advised people experiencing persistent sleep problems to seek medical advice rather than relying on self-medication.
Neurologist Dr Firdous Najar said prolonged psychological stress can also adversely affect cognitive wellbeing and should be addressed through healthy coping mechanisms such as deep breathing, mindfulness, meditation or yoga. “People should remain alert to persistent changes in memory, behaviour, or concentration, particularly among older adults,” he said. Dr Najar recommended periodic health assessments to detect and control conditions like high blood pressure, diabetes and abnormal cholesterol levels at an early stage.
The neurologist also highlighted the importance of maintaining social connections, stating that isolation can deprive the brain of regular stimulation. Staying connected with family, friends and the wider community keeps the mind engaged and provides emotional support. Doctors also advised people to pay greater attention to their diet, recommending a diet containing adequate quantities of fresh fruits and vegetables, whole grains, pulses, nuts, healthy fats and lean proteins, while limiting processed foods, unhealthy fats, salt and added sugars.
Health experts said maintaining brain health should ideally begin before old age rather than after memory problems become apparent, stressing that small but consistent changes in daily habits can collectively make a meaningful difference over the long term.
“Brain health is closely linked to overall health. Protecting the heart, staying physically active, keeping the mind engaged, sleeping adequately, eating well and maintaining social connections can all contribute to healthier ageing and a better quality of life,” the experts said. (KNO)