A Brain Under Construction: Applied Neuroscience for Everyday Life

By GOGOA Mobility Robots

Bilbao, 23 July 2025

Yesterday, on the 22nd of July, the world observed World Brain Day—a date that pays tribute to an organ as intricate as it is indispensable. In a world where longevity is no longer the exception but increasingly the rule, one challenge stands out above all: to ensure that our minds endure as long as our bodies.

Neuroplasticity: The Fine Art of Sculpting Without a Scalpel

For decades, the adult brain was thought to be static—fixed in structure and capacity. Today, that notion lies firmly in the past. The brain is a living canvas, perpetually reshaped by experience. Thanks to neuroplasticity, not only do new connections emerge, but entirely new neurons can form—particularly in the hippocampus, the brain’s centre for memory and learning.

Physical activity and cognitive stimulation serve as the chisels that shape this remarkable canvas. Studies show that as little as 30–40 minutes of moderate aerobic exercise, three to four times a week, can increase hippocampal volume by 1–2%, alongside noticeable improvements in memory.

The Hippocampus: Memory Expanded (N+1)

Far from being static, the hippocampus is dynamic and malleable. In older adults, its volume has been shown to increase by up to 2% annually, effectively counteracting age-related decline.

A recent study involving individuals with mild cognitive impairment revealed that just two weekly sessions of strength training produced the following:

• Protection of key brain regions such as the hippocampus and precuneus.

• Significant gains in verbal memory.

• Increased neurotrophic factors such as BDNF and irisin.

• In some cases, partial reversal of cognitive decline.

  
  

The verdict is clear: strength training is not merely for the body—it is vital for the brain.

Enriched Environments: The Brain Thrives on Complexity

Environments that stimulate—learning a language, altering one’s routine, playing music, or engaging in rich social interaction—are not indulgences. They are strategic interventions in brain health.

In humans, those who lead intellectually active lives retain cognitive activation patterns similar to much younger adults. This phenomenon, known as cognitive reserve, supports both neurogenesis and long-term mental agility.

Synergistic Strategies: Body + Mind = Unstoppable Brain

The true magic lies in synergy. Combining physical training, cognitive stimulation, nutrition and restorative rest yields exponential benefits. This is the gold standard:

• Aerobic exercise (3–4 times weekly, 40 minutes): Increases hippocampal volume, boosts BDNF levels, improves memory.

• Strength training (2 times weekly): Preserves white matter, enhances executive function.

• Enrichment activities (reading, languages, the arts): Stimulate neural networks and consolidate learning.

• Sleep and stress management: Regulate cortisol, enable glymphatic cleansing, stabilise emotional tone.

• MIND diet: Rich in greens, berries, omega-3s; low in processed foods—offers protection against Alzheimer’s.

  
  

Neurodegeneration Prevention: An Investment in Your Future

Cognitive decline is not an inevitable sentence. These strategies can reduce the risk of Alzheimer’s and related conditions by over 30%, while significantly enhancing quality of life—starting today.

Think of cognitive reserve as a savings account: the more you deposit, the greater your brain’s resilience to life’s challenges.

GOGOA’s Weekly Plan: Build a Smarter Brain

Monday, Wednesday, Friday

• 40 minutes of aerobic exercise (walk, cycle, swim)

• 10 minutes of mindful breathing or meditation

Tuesday, Thursday

• Strength training (weights, resistance bands or bodyweight)

• 15 minutes of cognitive stimulation (language learning, memory games, focused reading)

Weekend

• Long walk plus meaningful conversation

• Creative time: music, writing, art, or reading for pleasure

Daily essentials

• 7–9 hours of sleep

• Anti-inflammatory, brain-focused nutrition (MIND diet)

• Avoid screens before bedtime

• Maintain strong, real-life social bonds

  
  

Conclusion: The Brain Does Not Take Care of Itself

World Brain Day must not be a fleeting occasion—it is a call to action. Ageing is natural; cognitive decline need not be. With consistent habits, we can not only mitigate it, but in some cases, reverse it.

At GOGOA, we combine cutting-edge technology with neuroscience to reimagine human potential. Yet nothing replaces the power of a trained mind, a moving body, and a resolute will to preserve that which is most precious: our identity.

So—what will you do for your brain today?