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According to the Indian Journal of Neurology (2025), more than 28,000 persons in India are diagnosed with brain tumors each year. While some brain tumours are malignant, many are benign (non-cancerous); yet, both can cause major health concerns if not diagnosed early.
Doctors believe that the growth in brain tumour cases can be attributed to factors such as heredity, radiation exposure, bad lifestyle behaviors, and, in rare circumstances, viral infections. Symptoms such as persistent headaches, vision problems, nausea, seizures, difficulty balancing, memory impairments, or personality changes can be difficult to detect at first.
“Brain tumours are not always caused by one clear reason,” says Dr Girish Joshi, Consultant Neurosurgeon at Apollo Hospitals, Jayanagar, Bengaluru. “But what we do know is that overall brain health—through food, sleep, exercise, and stress management—can play a big role in prevention and recovery,” he added.
He urges people to take charge of their brain health, starting with small changes that make a big impact.
1. Eat brain-healthy foods
What you eat affects how your brain works. Foods like walnuts and flaxseeds are rich in omega-3 fats that help your brain’s nerves stay healthy.
“Fruits like guavas and pomegranates protect brain cells from damage,” says Dr Joshi. He suggests that Indian home-cooked meals like dal and green vegetables are much better than heavy, oily or processed foods. Even a handful of nuts daily can help.
2. Get good sleep
Your brain needs rest to clean out toxins and store memories. But staying up late or using your phone at night can affect this.
“Try to get 7–8 hours of sleep in a dark and quiet room,” suggests Dr Joshi. “Even a short nap during the day—like the old village siesta—can refresh your mind. Good sleep helps you think clearly and make better decisions,” he further added.
3. Move everyday
Exercise is not just good for your body—it’s great for your brain too. Simple activities like walking, yoga, cycling, or gardening help increase blood flow to the brain and boost memory.
“You don’t need a gym,” says Dr Joshi. “Just 30 minutes of movement a day can lift your mood and improve brain function.”
4. Keep your mind active
Doing puzzles, reading books, journaling, or learning new things like a recipe or a musical instrument keeps your brain sharp.
“Spending even 15–20 minutes a day on focused activities like meditation or mindful journaling helps improve memory and concentration,” says Dr Joshi. “It also helps reduce stress and builds mental strength.”
5. Reduce stress and stay connected
Too much stress and feeling lonely can harm your brain over time. But talking to loved ones or taking part in group activities can help.
“Try deep breathing, light walks with friends, or family time instead of stress habits like endless chai breaks,” advises Dr Joshi. “Strong social ties and low stress keep your brain healthy.”
“If brain tumours run in your family or if you have memory issues, don’t ignore them. Talk to a doctor,” says Dr Joshi. Start small today. A healthy brain means a better future,” he further added.
Experts remind us that small improvements in our everyday habits, such as eating healthier, sleeping better, moving more, and keeping connected, can have a significant impact.
Source: FE
