Cover Enhance your brain power with these five tips from Dr Ma. Epifania V. Collantes (Photo: Getty Images)
Enhance your brain power with these five tips from Dr Ma. Epifania V. Collantes (Photo: Getty Images)
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Have you been forgetful lately? There’s more to boosting brain power than just taking your daily supplements. In this interview, neurologist Dr Ma. Epifania V. Collantes shares simple, cost-free tips to enhance cognitive function
At 27, my late-night bedtimes, constant doom-scrolling, and forgetfulness might make me a prime candidate for dementia—at least according to Dr Ma. Epifania V. Collantes, a neurologist at Manila Doctors. Nevertheless, she reassures me that change is still possible.
She explains that an unhealthy lifestyle can cause the brain to shrink but adds that some of these changes are reversible. “Adopting healthier habits can help improve brain health, and after about 10 years, a CT scan could reveal an increase in brain volume as new connections form, similar to how the roots of a plant grow stronger with the right care,” she says.
More importantly, Dr Collantes stresses the value of holistic brain care over relying solely on supplements that claim to enhance cognitive function.
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Above Dr Ma. Epifania V. Collantes, a neurologist at Manila Doctors, tells us how to enhance our brain power
Dr Ma. Epifania V. Collantes, a neurologist at Manila Doctors, tells us how to enhance our brain power
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“Whether or not to use supplements—I think the bigger question is, ‘Does everyone actually need them?’ Because not everyone does,” says Dr Collantes. “If you’re healthy, it’s like comparing eating nutritious food to taking a pill made in a factory. If I were the patient, I’d choose a healthy diet over supplements any day.”
That said, some individuals may genuinely require supplementation. Pregnant women, for instance, need folic acid to prevent abnormalities in their babies. People on anti-TB or anti-diabetes medication may require vitamin D complex to support nerve health. Vegetarians, who may not get enough B12 from a plant-based diet, should also consider supplementation, as B12 is naturally found in meat, fish, poultry, eggs, and dairy.
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Above Enhance your brain power with these five tips from Dr Ma. Epifania V. Collantes (Photo: Getty Images)
Enhance your brain power with these five tips from Dr Ma. Epifania V. Collantes (Photo: Getty Images)
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By adopting a healthier lifestyle, Dr Collantes believes that many people can avoid relying on pills and instead nourish their bodies in ways that promote long-term wellness.
Below are five simple, cost-free tips to enhance cognitive function—no supplements required:
Engage in any physical activity
Above Enhance your brain power by engaging in physical activities constantly (Photo: Pexels/ RUN 4 FFWP)
Enhance your brain power by engaging in physical activities constantly (Photo: Pexels/ RUN 4 FFWP)
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Dr Collantes warns that as we age, we tend to become more forgetful, and the culprit is the gradual breakdown of our brain’s synaptic connections. “I always tell patients to engage in any physical activity—as we age, we tend to become more forgetful,” she says.
According to her, these connections allow neurons to communicate, enabling us to think, learn, and remember. “New connections are formed if we regularly walk or engage in physical activities, helping maintain or improve brain function.”
She adds that people who don’t exercise regularly tend to be more forgetful. “Physical exercise boosts retention. Without it, the brain will shrink over time, which is why you might notice that some older individuals tend to be more forgetful.”
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Get enough sleep
Above Dr Collantes says having enough sleep can give you enough brain power to conquer the day (Photo: Pexels/Acharaporn Kamornboonyarush)
Dr Collantes says having enough sleep can give you enough brain power to conquer the day (Photo: Pexels/Acharaporn Kamornboonyarush)
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Dr Collantes stresses that people need decent sleep to increase their brain power. “For adults, about six hours is ideal. If you get less than that, your cognitive function will decrease, and your brain might shrink in the long run,” she says.
“If you sleep for five hours but take a two-hour nap during the day, that totals six to seven hours, which is better than no sleep. So, when you have it scanned, you will notice that your brain will appear healthier than those who don’t get enough sleep,” she adds.
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Avoid substance abuse (smoking, drinking, among others)
Above Love booze? Dr Collantes says to avoid substance abuse to have more brain power (Photo: Pexels/ Tembela Bohle)
Love booze? Dr Collantes says to avoid substance abuse to have more brain power (Photo: Pexels/ Tembela Bohle)
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Bad habits like smoking, drug use, and excessive alcohol consumption can all have adverse effects on your health and brain power, so Dr Collantes advises staying away from them.
“If you need to drink alcohol, it should be in moderation. For women, the maximum is one beer; for men, it’s two, but only light beer. If you prefer wine, the recommended amount is 60cc—just a small amount, roughly four to six teaspoons. It’s not about drinking an entire bottle,” she shares.
Have a balanced diet
Above Having a balanced diet helps with brain power (Photo: Pexels/ Loren Castillo)
Having a balanced diet helps with brain power (Photo: Pexels/ Loren Castillo)
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You’re already aware of this: a balanced diet is crucial—not just a vegetarian one, but one that provides all the essential nutrients your body needs.
“For instance, consistently consuming high-cholesterol foods like sisig, lechon, or bulalo can elevate your cholesterol levels, leading to dangerous blockages in the blood vessels of the heart and brain. These blockages can result in mini-strokes, contributing to cognitive decline, including forgetfulness. Elevated cholesterol is a significant factor in this process,” Dr Collantes warns.
Make time for stimulating mental activities
Above Mentally stimulating activities such as reading books and playing board games can enhance your brain power (Photo: Pexels/Vincenzo Malagoli)
Mentally stimulating activities such as reading books and playing board games can enhance your brain power (Photo: Pexels/Vincenzo Malagoli)
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Social engagement is crucial for cognitive well-being.
“It’s about actively connecting with others, not retreating into isolation through constant work or staying confined to your room,” explains Dr Collantes. “Meaningful social interactions have a direct impact on brain power. Rather than being tethered to your phone, engaging in authentic conversations fosters neural connections and enhances mental sharpness. Set aside time to meet with friends or prepare a meal with your family—without the distraction of technology. These face-to-face interactions nourish the brain in ways that screen time cannot replicate.”
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Jove holds a degree in Journalism and is currently pursuing graduate studies in Philosophy at the University of the Philippines–Diliman. She has flair for in-depth, interview-driven stories that explore politics and culture, shaped by her background in national broadsheets.
When she’s not on assignment, Jove spends her days painting, sipping lemonade, and walking her dog, Jupiter. She can often be seen in Escolta with a film camera in hand, browsing novelty shops in search of rare memorabilia. For leads, reach her at Jove@tatlerphilippines.com.
