We live in times when our brains are put through a real marathon. Stress, unhealthy diets, lack of sleep, and hours spent in front of screens are the daily reality for many of us. But are we aware of how these factors affect our nervous system? Do Poles truly take care of their brains, or are they making mistakes that could have serious consequences? We discuss how to protect one of the most important organs in our body with Dr. Marcin Marcinowski, a neurolog from CopernicusMed in Toruń.
This article was created in collaboration with CopernicusMed in Toruń.
Sleep? No Time for That!
The first mistake we make is underestimating sleep. “Many patients come to me with issues like poor concentration, memory problems, and chronic fatigue. When we start talking, it turns out they sleep only 4-5 hours a night,” says Dr. Marcinowski. “Sleep is not a luxury; it’s a necessity. It’s when the brain regenerates, organizes information, and removes toxins. If we neglect it, the consequences can be serious: from memory problems to an increased risk of neurodegenerative diseases like Alzheimer’s.”
But it’s not just about the quantity of sleep; quality matters too. “An irregular lifestyle, shift work, and scrolling through social media in the evening all disrupt the natural circadian rhythm,” adds the neurologist. “It’s worth focusing on sleep hygiene: regular sleep times, a dark and quiet room, and avoiding screens an hour before bed.”
Fast Food for the Brain? No, Thanks!
The next major sin is diet. “The brain is a very demanding organ. It needs the right fuel to function properly,” explains Dr. Marcinowski. “Unfortunately, many people feed it fast food, sweets, and processed foods. It’s like pouring bad fuel into an engine – sooner or later, it will start to fail.”
So, what should be on your plate to support your brain? “Omega-3 fatty acids, found in fish, nuts, and chia seeds, are essential for proper neuron function. Antioxidants, present in vegetables and fruits, protect the brain from oxidative stress. Magnesium, zinc, and B vitamins are also crucial components that should not be missing from your diet,” lists the specialist. “And what should you avoid? Sugar, trans fats, and artificial additives. These not only harm the brain but also affect our mood and ability to concentrate.”
Exercise Isn’t Just for the Body
A sedentary lifestyle is another problem. “Many of us spend entire days in front of computers and evenings on the couch. This not only harms the heart and spine but also the brain,” says Dr. Marcinowski. “Physical activity improves blood flow to the brain, supports neuroplasticity – the brain’s ability to adapt – and stimulates the production of neurotransmitters like serotonin and dopamine, which are responsible for well-being.”
You don’t have to run marathons right away. “Just 30 minutes of moderate exercise a day is enough: walking, cycling, or yoga,” emphasizes the neurologist. “What’s important is that the activity is regular and enjoyable. It’s not just an investment in brain health but also a way to reduce stress.”
Stress – The Silent Killer of the Brain
And speaking of stress – it’s another enemy of our nervous system. “Cortisol, the stress hormone, is needed in small doses. But when there’s too much of it, it becomes toxic to neurons, especially in areas responsible for memory and emotions,” explains Dr. Marcinowski. “Chronic stress can lead to depression, anxiety, and even increase the risk of neurodegenerative diseases.”
How to manage it? “Relaxation techniques like meditation, breathing exercises, and mindfulness are very effective,” says the specialist. “It’s also important to make time for rest, contact with nature, and hobbies. These aren’t luxuries; they’re necessities if we want to maintain brain health.”
Screens vs. Nature
In the era of smartphones, tablets, and computers, it’s hard to avoid excessive screen time. “Constant use of electronic devices leads to overstimulation of the nervous system,” says Dr. Marcinowski. “This can result in problems with concentration, irritability, and even insomnia. That’s why it’s worth setting rules: no screens an hour before bed, regular breaks when working on a computer.”
On the other hand, contact with nature is like a balm for the brain. “Walks in the forest, spending time by the water, or even sitting in a park – all of this helps reduce stress, improve mood, and support brain function,” adds the neurologist.
When to See a Neurologist?
Many people downplay the first signs of neurological problems. “Frequent headaches, memory issues, chronic fatigue, and mood changes are signals that should not be ignored,” warns Dr. Marcinowski. “Early diagnosis can prevent more serious diseases. So, if something worries you, it’s worth consulting a specialist.”
Summary: The Brain Isn’t a Muscle, but It Needs Training Too
Taking care of your brain means taking care of your quality of life. “It’s not difficult,” assures Dr. Marcinowski. “All it takes is a healthy diet, regular sleep, exercise, stress reduction, and paying attention to the signals your body sends. The brain is our command center. If we take care of it, it will reward us with sharpness, well-being, and protection against diseases.”
5 Questions for Dr. Marcin Marcinowski, Neurolog at CopernicusMed in Toruń
- What are the most common mistakes Poles make when it comes to brain health?
“Most often, they underestimate sleep. Many of us sleep too little or irregularly, leading to memory and concentration problems. The second mistake is a poor diet, rich in processed foods and lacking in nutrients essential for the brain.” - What are the most effective stress-reduction methods?
“Meditation, breathing exercises, and mindfulness are great tools. It’s important to find a method that works for you and use it regularly. Contact with nature also works wonders.” - How does physical activity affect the brain?
“Exercise improves blood flow to the brain, supports neurogenesis, and stimulates the production of neurotransmitters. Even a 30-minute walk a day can bring significant benefits.” - When should we see a neurologist?
“If you notice frequent headaches, memory problems, chronic fatigue, or mood changes, it’s worth consulting a specialist. Early diagnosis is key.” - What are the latest trends in preventing neurological diseases?
“There’s increasing talk about nutraceuticals – natural substances that support the brain, such as omega-3 fatty acids and antioxidants. A holistic approach combining treatment with lifestyle modifications is also important.”
