Every year, over 28,000 people in India are diagnosed with brain tumours, according to the Indian Journal of Neurology (2025). While some brain tumours are cancerous, many are benign (non-cancerous)—but both can cause serious health problems if not detected early.
Doctors are of the view that the rise in brain tumour cases may be linked to factors like genetics, exposure to radiation, unhealthy lifestyle habits, and in rare cases, certain viral infections. Symptoms can be easy to miss at first and may include persistent headaches, vision problems, nausea, seizures, difficulty with balance, memory issues, or personality changes.
“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.
This World Brain Tumour Day, 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.
This World Brain Tumour Day the expert reminds us that making simple changes in your daily habits like eating better, sleeping well, moving more, and staying connected can go a long way.