The Art of Brain Health
This guest blog by researcher and art lover Iryna Benilova dives into the amazing link between art and brain health. Using scientific studies and real-life stories, she shares simple, practical ways to keep our minds sharp and strong. Grab a cuppa and take a read …
Five Habits for a Sharper Mind
Hello readers, I’m Iryna Benilova, a scientist and educator at the Institute of Prion Diseases at UCL – a five-storey terracotta building on Foley Street. Our Institute studies rare brain diseases, aiming to advance knowledge and protect public health. As both a researcher and art enthusiast, I believe engaging in artistic activities benefits brain health. A short time ago, I had the pleasure of meeting Lucia Jaffer’s art class at Fitzrovia Community Centre to explore how art and science interact in unexpected ways.
Art and Science
During the session, I shared stories illustrating the deep connection between art and science. One such story is about Santiago Ramon y Cajal, the father of modern brain science. A talented artist, he initially wanted to pursue art but chose medicine instead. In the 19th century, little was known about the brain, but his intricate drawings of brain structures revolutionised neuroscience and are still used in textbooks today.
We also discussed William Utermohlen, a London-based artist diagnosed with Alzheimer’s at 62. His self-portraits, painted throughout his illness, poignantly depicted his cognitive decline. His art not only captured his experience but also provided doctors with valuable insight into the disease.
Understanding Brain Health
The brain is our body’s command centre, controlling memory, emotions, decision-making, and movement. We often take brain health for granted until problems arise. While occasional forgetfulness is normal with age, neglecting brain health can accelerate decline.
Here are some key practices to keep your brain sharp:
1. Stay Physically Active
The NHS recommends at least two and a half hours of exercise per week. Physical activity boosts blood flow to the brain, reduces stress, and lowers the risk of brain diseases. Walking, swimming, yoga, and strength training all contribute to brain health. Even everyday activities like gardening help! Research at UCL highlights that leisure-time physical activity benefits the brain at any stage of life, with women being particularly sensitive to inactivity. The key is consistency—find an activity you enjoy and make it a habit.
During longer days, I enjoy a short evening walk. A 30–60 minute stroll in a park helps me unwind and clear my mind.
2. Eat a Brain-Boosting Diet
A diet rich in vitamins, healthy fats, and fibre supports brain function. The NHS’s Eatwell Guide recommends at least five portions of fruit and vegetables daily. Oily fish like sardines and mackerel provide essential unsaturated fats for brain and heart health. Reducing saturated fats from butter, cream, and cheese (a challenge for me, as I love cheddar!) is also beneficial.
Healthy eating doesn’t have to be expensive—small changes, such as using less salt and sugar in cooking, can significantly improve overall wellbeing. Cutting down on sugar also benefits dental health!
3. Listen to Your Heart
Heart and brain health are deeply connected. High blood pressure increases the risk of Alzheimer’s. The NHS offers free blood pressure checks for those over 40, and many pharmacies provide this service too. I’m in my early 40s and make it a habit to check mine annually.
Physical inactivity, stress, smoking, and excessive coffee or alcohol intake all contribute to high blood pressure. If diagnosed, follow your doctor’s advice—even if you feel fine. Managing blood pressure benefits both heart and brain health.
4. Get Enough Sleep
Quality sleep is essential for cognitive function. Aim for 7–9 hours per night. Many struggle with sleep due to work pressures, stress, or family responsibilities. Establishing a routine can help—go to bed at the same time each night, listen to relaxing music, avoid caffeine, and limit screen time before bed.
5. Engage in Mental Stimulation
The "use it or lose it" principle applies to the brain. Regular mental challenges help maintain cognitive function. Learning new languages, playing musical instruments, reading, solving puzzles, and engaging in creative activities all support brain health.
Social interactions are equally important. Meaningful conversations, joining clubs, and participating in community activities reduce the risk of dementia and depression. Surround yourself with intellectually stimulating company and never stop learning!
The Importance of Brain Research
Despite medical advances, many brain disorders remain incurable. Millions worldwide suffer from diseases like Alzheimer’s, yet their underlying mechanisms are still being explored. Research is crucial for early detection, effective treatments, and potential cures.
Maintaining brain health requires a lifelong commitment to healthy habits. By making small changes today, we can reduce the risk of debilitating diseases and enhance our wellbeing. Let’s prioritise brain health for a sharper, healthier future. Hello readers, I’m Iryna Benilova, a scientist and educator at the Institute of Prion Diseases at UCL – a five-storey terracotta building on Foley Street. If you’re a Fitzrovia local, you’ve likely walked past it! Perhaps you even visited our stall at the Fitzrovia Fete last August. Last July, I had the pleasure of meeting Lucia Jaffer’s art class at Fitzrovia Community Centre to explore how art and science interact in unexpected ways.
Iryna Benilova
Explore Activities at Fitzrovia Community Centre to Support Your Brain Health
Fitzrovia Community Centre is committed to community - it’s a place for connection, creativity and support. Our programmes are designed to enrich lives, strengthen community bonds, and break down barriers.
Discover classes, events and activities which could improve your brain health in our Arts, Culture & Heritage and our Health & Wellbeing programmes.
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We welcome donations to cover costs and to help us develop the service so that we can best serve our local Fitzrovian community.
To donate online please go to https://www.justgiving.com/campaign/FitzroviaCommunityCentre
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