Neurologist gave advice on improving brain function

Modern research confirms that cognitive abilities can and should be developed at any age, Galina Chudinskaya, a neurologist at Medicine JSC (Academician Roitberg Clinic), told Izvestia on March 30. She explained how to unlock the potential of your brain.

"Neuroplasticity, an amazing property of our brain to form new neural connections, allows us to constantly improve its performance," the expert noted.

According to her, regular physical activity is one of the most powerful stimulants of brain activity. Aerobic exercise increases blood supply to the brain, promoting the formation of new neurons. Interval training is especially valuable, as it increases the level of BDNF protein, which is essential for the growth and preservation of nerve cells.

In addition, the neurologist clarified that nutrition plays a key role in cognitive health. The Mediterranean diet is considered optimal, rich in omega-3 fatty acids from marine fish, antioxidants from berries and polyphenols from olive oil. Particular attention should be paid to turmeric — its active ingredient curcumin has a pronounced neuroprotective effect.

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"Cognitive fitness should be as regular as physical training. Learning new skills— whether it's a foreign language or playing a musical instrument—creates new neural networks in the brain. Alternating between different types of mental activity is especially effective," Chudinskaya added.

At the same time, a prerequisite for memory consolidation is quality sleep. During the deep stages of sleep, the brain is "cleansed" of toxic proteins, including those associated with neurodegenerative diseases, the doctor explained. The optimal duration is 7-8 hours with observance of circadian rhythms.

The expert also said that stress management through mindfulness practices (meditation, breathing techniques) reduces cortisol levels, which, when chronically exposed, damages the hippocampus, the area of the brain responsible for memory.

"The brain does not tolerate neglect. Age—related cognitive decline is not an inevitability, but a consequence of long-term habits. Regular care of the brain slows down the natural aging processes of neurons; reduces the risk of dementia by 30-50%; supports information processing speed; improves emotional intelligence," said Chudinskaya.

In her opinion, investing in brain health is a guarantee of clear thinking and good memory in the future. You can start small: a 30-minute walk, a handful of walnuts and 10 minutes of meditation will have a noticeable effect in 2-3 weeks.

Earlier, on March 24, Nadezhda Semina, a general practitioner at the First Clinical Medical Center of Dobrograd, told Izvestia that many people experience vitamin deficiency in the spring. This condition is characterized by a deficiency of vitamins and minerals, which can lead to various functional disorders in the body.