Every year, World Brain Day is observed on 22 July to raise awareness about brain health and neurological disorders that impact millions globally.
This year’s theme, ‘Brain Health For All Ages, is a timely reminder that many brain-related issues, from stroke and dementia to anxiety and depression, can be prevented or managed through everyday lifestyle choices.
In South Africa, the need for awareness is urgent.
According to the Heart and Stroke Foundation South Africa, strokes are a leading cause of death and disability in the country, and many are preventable.
Mental health conditions like depression and anxiety are also on the rise, particularly among the youth.
The good news? You don’t need a medical degree or fancy equipment to start protecting your brain. These five simple, science-supported habits can help keep your brain healthy, sharp, and resilient, no matter your age.
1. Eat for brain power
What you eat plays a direct role in how your brain functions. Diets rich in omega-3 fatty acids, antioxidants, and vitamins have been linked to better memory, mood, and overall cognitive performance.
Brain-friendly foods include:
- Oily fish (like sardines, pilchards, or salmon)
- Avocados
- Blueberries and other berries
- Dark leafy greens (spinach, kale, morogo)
- Eggs and legumes
- Nuts, especially walnuts and almonds
Try to avoid processed sugars and excessive saturated fats, both of which are linked to cognitive decline and inflammation in the brain.
2. Move more, think better
Physical activity boosts blood flow to the brain and encourages the growth of new brain cells. Regular exercise has been shown to improve memory, reduce stress, and even lower the risk of Alzheimer’s disease.
You don’t need a gym membership:
- A brisk 30-minute walk, five days a week
- Home workouts or dancing to music
- Taking the stairs instead of the lift
- Playing with your kids or pets outdoors
Studies show that exercise also helps reduce symptoms of depression and anxiety, mental health issues affecting many South Africans today.
3. Get quality sleep
Sleep is when the brain resets, repairs, and processes everything we’ve learned and experienced.
Chronic sleep deprivation can lead to memory issues, mood swings, and increased risk of neurological diseases.
Tips for better sleep:
- Stick to a regular sleep schedule
- Avoid screens at least an hour before bed
- Keep your room cool, quiet, and dark
- Limit caffeine after midday
- Adults should aim for 7-9 hours of sleep per night.
- Teens and children need even more.
4. Avoid brain-shrinking habits
Substances like alcohol, tobacco and recreational drugs can damage brain cells and impair memory, decision-making, and emotional stability over time. Excessive alcohol use is a known risk factor for dementia, and smoking reduces oxygen supply to the brain.
Take action:
- Cut down on drinking, or stop altogether
- Seek help to quit smoking (free resources are available via CANSA and local clinics)
- Manage stress without turning to substances
5. Challenge your mind
Just like your muscles, your brain needs stimulation to stay strong. Engaging in mentally challenging activities can improve memory, focus, and creativity, and even delay cognitive ageing.
Brain boosters include:
- Learning a new skill (language, craft, instrument)
- Reading books or articles
- Doing puzzles, sudoku, or crosswords
- Playing strategic games like chess
- Having stimulating conversations or debates
- Social interaction is also key to brain health, especially for older adults who may be at risk of isolation.
- This World Brain Day, don’t just think about your brain; take care of it. Whether it’s eating better, sleeping more, moving your body, or learning something new, every small step counts.
- After all, your brain is the most important organ you have, and it’s the one doing the thinking for all the others.
Compiled by Aiden Daries
First Published: Cape Town {etc}
Also see: How drinking bone broth consistently can benefit your brain
