The human brain naturally begins to lose volume from the age of 30 or 40, a process that tends to accelerate after the age of 70.
One healthy brain may depend less on genetics and more on choices done every day.
This is the main conclusion defended by American neurologist Majid Fotuhi, specialist in neuroplasticity and associate professor at Johns Hopkins University, in an interview with .
According to the doctor, the human brain naturally begins to lose volume from the age of 30 or 40, a process that tends to accelerate after the age of 70.
This brain atrophy mainly affects areas linked to the memory, has decision making and to reasoning, such as the hippocampus and frontal cortex.
Still, Fotuhi guarantees that there are habits capable of slowing down — and even partially reversing — this decline.
Among the main recommendations is the adoption of Mediterranean diet, considered by several studies to be one of the most beneficial for brain health. The neurologist advises a diet rich in fruits, vegetables, olive oil, fish, legumes and whole grains, avoiding ultra-processed foods, such as industrial cakes, soft drinks or snacks rich in sugar.
In your case, breakfast usually includes oatmeal, banana, raisins, and protein powder. For lunch, he regularly opts for Greek yogurt with blueberries, a food that stands out for its ability to stimulate the production of BDNF, a protein associated with the regeneration and protection of brain cells. Salmon and dark chocolate are also on the list of so-called “brain-friendly foods”.
But food is only one part of the equation. Fotuhi highlights the importance of physical exercise Regular, especially aerobic activities, which help increase blood flow in the brain and promote neuronal growth. The neurologist practices cycling and strength training several times a week.
Sleep well is equally essential. The specialist warns of the risks of untreated sleep apnea, a condition that can contribute to a reduction in brain volume.
A meditation appears as another recommended habit, as it reduces cortisol levels — a hormone linked to stress — and improves connections between neurons.
Learn new skills, such as languages or musical instruments, is another strategy advocated by the doctor. “The brain works like a muscle: the more it is used, the stronger it becomes”, he says.
For Fotuhi, the central message is simple: everyday choices have a direct impact on brain health. A combination of balanced nutrition, exercise, rest, learning and stress control can be decisive in preserving memory and cognitive capacity throughout life.
