Lifestyle habits and sleep hygiene crucial for brain health

Medical experts emphasize the importance of lifestyle habits in maintaining brain health and preventing dementia. Neurologist Dr. Fernando Espínola highlights that adequate sleep—between 7 and 9 hours per night—is essential for memory, learning, and the removal of waste substances from the brain.

Physical activity is another critical factor. Data from the Ministry of Health indicates that only 4 out of 10 Paraguayans engage in sufficient physical activity. Experts recommend at least 150 minutes of moderate exercise per week to improve cerebral blood flow and reduce the risk of cardiovascular disease and cognitive decline. Additionally, a diet rich in vegetables, fruits, legumes, fish, nuts, and olive oil is recommended over processed foods or unproven cognitive supplements.

Psychologist Patricia Gilí López warns that electronic devices significantly disrupt sleep quality. The light emitted by screens reduces melatonin production, while the content consumed—such as social media or news—keeps the brain in a state of alert. To improve sleep hygiene, specialists suggest reducing screen use at least one hour before bed, maintaining consistent sleep schedules, and avoiding caffeine or heavy meals in the evening.