Your brain is the control center of everything you do—from thinking, breathing, and feeling to making decisions and remembering your loved ones. Yet, many people don’t give their brain the proactive care it truly deserves. Whether you’re in your 20s or your 70s, protecting your brain health is key to leading a sharp, functional, and fulfilling life.
As a leading neurosurgeon and spine surgeon in the UAE, Dr. Arun Rajeswaran shares science-backed, practical ways you can protect and preserve your brain function—starting today.
1. Stay Mentally Active – Use It or Lose It
The brain thrives on stimulation. Solving puzzles, reading, learning new skills, or even trying a new language helps build cognitive reserve and protect against age-related decline.
Dr. Arun’s Tip: Rotate mental challenges—don’t just stick to Sudoku. Try memory games, chess, or even learning a musical instrument to keep different areas of the brain engaged.
2. Fuel Your Brain with the Right Nutrition
What you eat has a direct impact on your brain’s structure and function. Diets rich in omega-3 fatty acids, antioxidants, and B-vitamins support memory, focus, and mood.
Smart brain foods include:
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Fatty fish (like salmon)
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Blueberries
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Nuts and seeds
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Dark leafy greens
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Whole grains
Avoid: Excess sugar, trans fats, and highly processed foods.
3. Move Your Body to Boost Your Mind
Regular aerobic exercise improves blood flow to the brain, supports new neuron growth, and lowers the risk of stroke and cognitive decline.
Try this: 30 minutes of brisk walking, swimming, or cycling, at least 4-5 times a week.
4. Prioritize Deep, Restorative Sleep
Your brain clears toxins and consolidates memories while you sleep. Chronic sleep deprivation is linked to anxiety, depression, and even Alzheimer’s disease.
Dr. Arun recommends:
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7–9 hours of quality sleep nightly
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A consistent sleep-wake schedule
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Avoid screens and caffeine 1–2 hours before bed
5. Manage Stress Before It Manages You
High, chronic stress floods your brain with cortisol—a hormone that, in excess, can shrink the hippocampus (responsible for memory).
Stress-relief strategies:
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Meditation or mindfulness
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Deep breathing exercises
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Spending time in nature
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Socializing with loved ones
6. Avoid Smoking and Excessive Alcohol
Smoking restricts blood flow to the brain, and excessive alcohol can damage brain cells. Both increase your risk of stroke and cognitive decline.
Protect your brain: Say no to tobacco, limit alcohol, and seek help if needed—your brain will thank you in the long run.
7. Protect Your Head from Physical Injury
Falls, sports injuries, or car accidents can cause traumatic brain injury (TBI), with lasting effects on memory, mood, and cognition.
Simple prevention tips:
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Always wear helmets when biking or riding
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Install fall-prevention aids for elderly at home
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Use seatbelts without exception
8. Monitor Blood Pressure, Sugar, and Cholesterol
Hypertension, diabetes, and high cholesterol can damage blood vessels in the brain, increasing stroke and dementia risk.
Dr. Arun’s advice:
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Get regular health screenings
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Follow medical guidance
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Adopt heart-healthy habits—it’s all connected
9. Limit Digital Overload
Constant screen exposure can lead to mental fatigue and reduced attention span. Take digital detox breaks and practice “single-tasking” to support focus and memory.
Try: The 20-20-20 rule (every 20 minutes, look 20 feet away for 20 seconds), and take regular screen-free breaks.
10. Stay Alert to Early Warning Signs
If you or a loved one experience persistent headaches, memory loss, changes in coordination, or confusion—it’s vital to seek expert help early.
As a top neurosurgeon in dubai, Dr. Arun Rajeswaran specializes in diagnosing and treating complex neurological conditions with precision and compassion.
Final Thoughts: Start Today, Your Brain’s Future Depends On It
Protecting your brain doesn’t require drastic changes—it’s about making small, smart choices every day. Whether you’re a student, a professional, or a senior, now is the time to take control of your brain health.
Need expert consultation for brain-related concerns?
Dr. Arun Rajeswaran, a trusted neurosurgeon and spine surgeon in the UAE, is here to guide you with cutting-edge solutions for brain care and neurological well-being.
