Leading neuroplasticity expert Dr. Helena Popovic recently shared valuable insights with Hope Weekends on proactive steps to safeguard brain health. She emphasized that adopting brain-healthy habits early in life can substantially reduce the risk of dementia, a disease that remains a significant threat to global health.
The Growing Threat of Dementia
Dr. Popovic highlighted the rising concern over dementia in Australia, noting that for both men and women, it ranks as the second leading cause of death. However, the situation is more severe for women, for whom dementia is the leading cause of death.
“Brain changes that lead to Alzheimer’s disease begin decades before we notice any symptoms—up to 30 years,” she explained. “It’s never too soon to start making decisions that benefit your brain, and it’s never too late to adopt habits that improve brain function.”
Nourishing the Brain Through Diet
One of the simplest and most effective ways to promote brain health is through diet. Dr. Popovic strongly advises minimizing the consumption of processed foods. “Our bodies and brains are not designed to handle the chemicals, additives, and preservatives found in processed foods,” she said. Instead, she encourages preparing meals at home using fresh, whole ingredients.
To make this easier, she suggests the BRAIN FOODS acronym, which emphasizes the importance of nutrient-dense foods. These include:
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Berries and broccoli
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Rocket (arugula)
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Avocados and anchovies
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Iodine-rich foods like seaweed and wild-caught fish
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Nuts without additives
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Fermented foods such as kimchi and plain unsweetened yogurt
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Olive oil
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Onions and garlic
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Daily Vitamin D from sunlight
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Sardines and oily fish like salmon
Above all, Dr. Popovic warns against sugary drinks, describing them as “literally a bullet to our brain.”
Exercise: Essential for Brain Health
Dr. Popovic describes physical exercise as “the best medicine” for brain health, claiming that it surpasses any available dementia drugs. Regular physical activity not only boosts brain volume but also stimulates the formation of new brain cells and strengthens neural connections. She recommends engaging in moderate to intense exercise daily, aiming for at least 20 to 30 minutes.
“Moderate exercise means you’re working hard enough to maintain a conversation but not sing along to a song,” she clarified. “If you can sing, you’re not pushing yourself enough.”
Interestingly, Dr. Popovic notes that muscle strength is closely linked to cognitive strength. “When you lose muscle mass, you also lose brain mass. The stronger your muscles, the stronger your memory.”
Balance exercises, such as standing on one leg for 60 seconds with your eyes closed, are also beneficial. These can be done during everyday activities, such as while waiting in line at the grocery store.
The Importance of Social Connection
Dr. Popovic stresses the power of human connection in maintaining brain health. “People are more powerful than pills,” she remarked. Positive social interactions reduce stress-induced cortisol levels, lower inflammation, and provide life with meaning and purpose. She encourages everyone to engage in activities that bring joy, as positive emotions have a direct correlation with brain health.
“Chronic stress can kill brain cells, while feelings of connection can rejuvenate the brain,” she added.
Mental Stimulation: Keep Your Brain Active
Keeping the brain engaged is another critical aspect of maintaining cognitive function. Dr. Popovic encourages lifelong learning, trying new things, and challenging the mind. “Stay curious, take up a foreign language, learn a musical instrument—anything that keeps your brain active,” she said.
Sleep: A Key Factor in Brain Health
Dr. Popovic also emphasizes the importance of sleep in brain maintenance. Sleep is when the brain detoxifies and repairs itself. Chronic sleep deprivation, she explained, can increase the risk of dementia by 30%. She pointed to historical figures like Ronald Reagan and Margaret Thatcher, both of whom, despite their leadership roles, suffered from dementia and frequently boasted about their lack of sleep—an unhealthy trend that could have contributed to their cognitive decline.
The Power of Smell
An often overlooked aspect of brain health is our sense of smell. Dr. Popovic suggests that regularly smelling pure essential oils, such as rose, eucalyptus, peppermint, and lemon, can have a positive impact on brain health, particularly in preventing conditions like depression and Parkinson’s disease.
Incorporating this practice into your daily routine is simple. Dr. Popovic recommends spending 20 seconds inhaling each of four different scents, ideally twice a day, in a focused, meditative manner—free from distractions like music or television.
Conclusion: Small Changes, Big Impact
Dr. Popovic’s advice underscores the profound impact simple lifestyle changes can have on brain health. By making mindful choices related to diet, exercise, mental stimulation, and sleep, individuals can protect themselves against cognitive decline and dementia. Whether you’re young or old, it’s never too soon or too late to start caring for your brain.
For more information on brain health, listen to Dr. Popovic’s full conversation on Hope Weekends.
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