As conference interpreters, our brains are our most valuable tools. The ability to process complex information and articulate thoughts in real time requires peak cognitive function. Yet, many of us unknowingly engage in habits that could potentially compromise our brain health. By making intentional lifestyle choices, we can be proactive and protect our cognitive abilities.
The problem is that in a world full of health advice, it’s not easy to know whose advice to follow. I enjoy listening to health and wellness podcasts, but experts either contradict each other or make exaggerated claims, and suddenly, making the right choices feels like its own cognitive challenge! It seems that, amidst all the noise, it’s best to keep it simple, avoid anything too fancy and stick to some timeless, common-sense principles.
Here are some of the nuggets of wisdom I’ve picked up along the way.
Healthy Habits for Conference Interpreters
Stay Active & Maintain a Healthy Weight 🏃
Regular exercise boosts circulation, enhances memory, and reduces stress. A mix of aerobic activity and resistance training keeps both body and brain in peak condition.
Eat Brain-Boosting Foods 🥦
Fuel your mind with omega-3s (salmon, flaxseeds, walnuts) and antioxidants (berries, leafy greens, dark chocolate) to protect brain cells and sharpen focus.
Prioritize Sleep 😴
Interpreting requires sharp focus – 7-9 hours of quality sleep supports memory, alertness, and mental agility.
Keep Learning 🧑🎓
Challenge your brain with new languages, music, or new skills to strengthen neural connections and boost cognitive resilience.
Care for Your Oral Health 🦷
Gum disease has been linked to cognitive decline — regular dental checkups can help protect your brain.
Minimize Toxin Exposure ☠️
Opt for natural personal care products to reduce exposure to harmful chemicals that may impact brain function.
Boost Vitamin D 🌞
Low levels of vitamin D have been linked to cognitive decline, so get outside and soak up some sun before lunchtime, even if it’s cloudy.
For a sharp mind, conference interpreters should avoid:
☕ Caffeine – While it offers a temporary boost, excessive intake can lead to dehydration, energy crashes, and increased stress levels.
🚬 Nicotine – This stimulant disrupts blood circulation and may negatively impact cognitive health over time.
🍻 Marijuana & Alcohol – Both can slow reaction time, impair memory, and reduce mental clarity, making it harder to stay sharp.
Now I just have to follow my own advice for conference interpreters… I can’t quite see myself giving up my morning coffee, and maintaining a healthy sleep routine is a constant struggle for a night owl, but I’m off to the gym for some brain and muscle-enhancing strength training 💪 .
