Top 7 habits that will help Nizhny Novgorod residents preserve their brain health

      The brain is the central "control panel" of the human body. It regulates emotions, controls movements, and is responsible for attention, memory, and learning ability. But like any system, the brain is vulnerable. Chronic stress, bad habits, lack of sleep, and sedentary lifestyle gradually deplete its resources. Caring for the brain is not a one-time action but a daily strategy. Here are some steps to help maintain mental clarity and preserve cognitive functions for years to come.

      1. Eat smart

      Diet is fundamental. Foods rich in omega-3 fatty acids (salmon, mackerel, walnuts), antioxidants (blueberries, broccoli), B-vitamins, and iron support neuron protection and neurotransmitter function. Prefer whole grains, nuts, greens, and lean meats, while excess sugar, trans fats, and alcohol speed up age-related brain changes. Regular meals and blood sugar control are also important: the brain is sensitive to fluctuations in glucose, and too much or too little energy immediately affects concentration and mood.

      2. Move regularly

      Physical activity is directly linked to neuroplasticity—the brain's ability to form new connections. Aerobic exercises (running, walking, swimming) improve blood flow, increase oxygen in tissues, stimulate endorphin production, and boost mood. A minimum of 30 minutes of moderate activity three times a week is recommended. Adding dancing, yoga, or even simple play with children helps engage coordination and motor skills, which positively influence cognitive functions.

      3. Get enough sleep

      Chronic sleep deprivation is one of the brain's main enemies. Sleep is when information processing, memory consolidation, and toxin removal occur. The optimal sleep duration is 7–8 hours. It’s essential to go to bed and wake up at consistent times, avoid gadgets before sleep, and eliminate caffeine and heavy meals in the evening. Short breaks during the day (even 5–10 minutes without screens or work) give the brain a reset—whether a walk, meditation, or simply sitting quietly by the window.

      4. Train your intellect

      The brain, like muscles, needs constant challenge. Solve logic puzzles, learn something new, play chess, study languages or musical instruments. Hobbies such as drawing or crafts activate different brain areas and develop new neural connections. Don’t forget social interaction: conversations engage thinking, speech, and memory areas. Social activity is directly linked to maintaining cognitive functions in old age.

      5. Manage stress effectively

      Constant nervous tension depletes brain resources, reduces memory and concentration, and provokes anxiety. Practice simple stress management techniques: breathing exercises, meditation, physical activity, and creative pursuits. Learn to delegate, prioritize, and say "no." This isn’t weakness but a mature attitude toward one’s limits. Less internal tension means your brain can work more efficiently for longer.

      6. Eliminate harmful habits

      Smoking, regular alcohol consumption, and especially drug use destroy neurons, impair brain blood flow, and lead to persistent cognitive impairments. Nicotine constricts vessels; alcohol disrupts signal transmission between cells; psychoactive substances cause irreversible changes in brain structures. The best solution is complete abstinence from harmful substances. The brain benefits from a clean environment—clarity of thought, emotional stability, and good memory.

      7. Control chronic illnesses

      Heart health directly affects brain function. Hypertension, diabetes, and atherosclerosis impair circulation, increasing stroke and vascular dementia risk. Regular check-ups, blood pressure, glucose, and cholesterol management, and following medical advice are investments in brain health for decades ahead. Timely treatment and lifestyle changes can halt disease progression and protect the brain from irreversible damage.

      In general, preserving brain health involves concrete actions: proper nutrition, movement, rest, intellectual challenges, and avoiding harmful habits. Even small lifestyle changes can improve mood, boost productivity, and maintain mental clarity into old age. Start small—your brain will surely thank you!

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