The brain never goes on holiday, here are five tips to keep it fit even during the holidays

Our brain never goes on holiday. It is the main organ of the central nervous system and performs activities during the day and night that are essential for the optimal functioning of mind and body. It is therefore a good idea to preserve its health even in summer and protect it from excessive heat, stress, social isolation and bad eating habits. This is suggested by the Italian Society of Neurology (Sin), which recently proposed a vademecum to help keep the brain healthy and fit even during the holidays. From hydration to cognitive stimulation, the experts propose five tips with a view to prevention borrowed from the Italian Strategy for Brain Health 2024-2031, inspired by the One Brain, One Health principle, which recognises the relationship between brain health, mental health, environment and society.

"We believe that diseases of the brain have the same right to protection and care throughout life, in every context and season," emphasises Professor Alessandro Padovani, President of Sin, "regardless of whether they are neurological or psychiatric, chronic or acute, in children as well as the elderly. Because brain health is connected to health in its broadest sense - which includes people, communities, animals, the environment - and this is precisely why it must be defended during the holidays. Even in moments of relaxation, it is crucial to protect this organ from often underestimated risk factors'.

When the temperature rises above 34 degrees during the summer, the body sets in motion a series of processes to adapt to the changed climatic conditions and to activate the thermoregulation mechanisms. 'Excessive heat,' explains Padovani, 'is also a stressor for the brain. It is the organ that produces the most heat and uses around 600 kilocalories per day to function. When the body heats up, through sweating, electrolytes are lowered, arteries dilate, blood pressure drops and the amount of blood reaching the brain is reduced. Neurons, which are like small transistors, overheat and go into overload with consequences on cognitive activity and irritability to the point of confusion or delirium, especially in the frail, the elderly and children'. The first advice in Sin's vademecum therefore focuses on adequate hydration and neuroprotective nutrition. In summer, it is good to follow a diet rich in fruit, vegetables, whole grains, oily fish and unsaturated fats such as olive oil. Avoid excessive alcohol, over-processed foods and large meals, especially late at night. 'Hydration,' Padovani continues, 'is crucial for brain metabolism and thermoregulation, just as a diet low in sugar and animal fats reduces neuroinflammation. We need to reduce exposure to high temperatures, perhaps taking a siesta in the hottest hours, and respect our bodies more to prevent feelings of exhaustion, mental confusion and headaches'.

Sleep is an active process of neuronal regeneration and must be regular and of quality even during the holidays. In order for sleep to be truly restorative, one must avoid burning the midnight oil: 'Maintaining a regular routine and sleeping at least 7-8 hours per night promotes neuronal well-being, memory, synaptic plasticity and emotional stability,' adds the neurologist. The summer holiday period is valuable for stimulating the whole brain, starting with the fact that you have more time for physical activity. Walking, swimming and hiking or cycling promote neurogenesis and improve cerebral blood flow. These activities, even if practised for only 30 minutes a day, are associated with a reduction in the risk of cognitive impairment by up to 30%. Moreover, a single exercise session can improve cognitive function and mood for more than 24 hours. The recommendation is to protect the head during sports activities and prevent falls.

Under a beach umbrella, in a mountain hut, at the lake or in the countryside, being together and learning new things is good for our brain health. Summer is the ideal time to explore places you have never been or learn something new and thus promote cognitive stimulation and strengthen neuronal plasticity. Social relationships are also crucial. Conversation, play and positive experiences with other people are activities that strengthen the cognitive reserve and protect against depression and cognitive decline. 'Sapiens have a propensity to explore new environments,' Padovani specifies. 'Visiting a place for the first time gives our brain the chance to acquire information, to experience emotions that then become part of our memory pool and there fix themselves and create that treasure trove of memory that helps make us more resilient to the situations that life presents us with. Passive, suffered loneliness, on the other hand, should be avoided, while active loneliness can be experienced to have a moment of decompression and regeneration. In the suitcase, then, must not be lacking crossword puzzles to train the mind and books, which, through written language and its evocative power, feed images in our minds and allow us to enter history, enriching ourselves with new intellectual and emotional stimuli".