Understanding Brain Health
Brain health is when the brain works well, helping us think, feel, move, and interact with others. Healthy brain function helps with memory, learning, making decisions, and controlling emotions, allowing people to live a full life and stay independent and active.
While some brain disorders have genetic or biological causes which cannot be prevented, lifestyle choices play a crucial role in maintaining brain function and reducing risk.
Several conditions can affect brain health. The following are examples of conditions, though not exhaustive.
Neurological Disorders
These affect the nervous system, including the brain and nerves.
o Alzheimer’s and Dementia - Progressive memory loss and cognitive decline.
o Stroke - Disrupted blood flow to the brain, leading to weakness or paralysis.
o Parkinson’s disease - Movement disorder causing tremors and stiffness.
o Epilepsy - Recurrent seizures due to abnormal brain activity.
o Brain Tumour - Abnormal growths that affect brain function.
Neurodevelopmental Disorders – these begin in childhood and impact learning and behaviour
o Autism Spectrum Disorder (ASD) - Challenges in social interaction and communication
o ADHD - Difficulty with focus, impulse control, and restlessness
Mental health and Mood Disorders
Brain chemistry imbalances can affect mood, thinking and behaviour.
o Depression - Persistent sadness, fatigue and low motivation
o Anxiety disorders - Excessive worry, rapid, and restlessness
o Schizophrenia - Serious mental disorder affecting thinking, emotions and perception of reality.
Brain Injuries & External Causes
o Traumatic Brain Injury (TBI) - Damage from accidents or sports injuries.
o Concussions - A mild TBI causing headaches, dizziness, and memory issues.
Infections
o Meningitis
o Encephalitis
Research shows that regular exercise, a balanced diet, stress management, quality sleep, mental stimulation and social engagement can support health at any age.
These habits not only help prevent neurological and mental health disorders but also improve symptoms and enhance recovery for those already affected.
Meningitis
• Meningitis is an infection that causes inflammation of the protective membranes surrounding the brain and spinal cord.
• It can be caused by bacteria, viruses, fungi, or parasites, with bacterial meningitis being the most severe.
• Symptoms include fever, severe headache, stiff neck, sensitivity to light, and confusion.
• Vaccination, good hygiene, and early treatment are key in preventing and managing the disease.
Meningitis Prevention
• Get vaccinated against bacterial meningitis- there are 2 vaccines covering different subtypes (type B and ACWY).
• Practice good hygiene, including regular handwashing.
• Avoid close contact with individuals who have contagious infections.
• Seek medical attention for persistent fever, headaches, or neck stiffness.
Traumatic Brain Injury (TBI)
• TBI occurs when a sudden force or impact injures the brain, often due to falls, accidents, or sports injuries.
• Symptoms range from confusion and dizziness to being unresponsive and unable to wake up.
• It can cause problems with thinking, memory, behavior, and make you more likely to develop brain conditions. For example, someone might forget things easily, act differently than usual, or struggle to focus, and they may be more at risk for conditions like Alzheimer's or Parkinson's disease.
• Wearing protective gear, like helmets for sports or biking, using seatbelts, and ensuring safe environments can help prevent traumatic brain injuries (TBIs). Protective gear helps cushion the head during falls or impacts, reducing the risk of injury. Car seats keep young children safe, and seatbelts prevent harmful movements during a crash. Safe environments, such as properly designed spaces and well-maintained roads, lower the chances of accidents that could lead to brain injuries.
Traumatic Brain Injury (TBI) Prevention
• Wear helmets when cycling, motorbiking, or engaging in contact sports.
• Use seatbelts and ensure car safety measures are followed.
• Prevent falls by keeping home environments safe (e.g., using handrails, removing tripping hazards).
• Avoid risky behaviours that may result in head injuries: This includes things like getting drunk and falling or engaging in activities like not wearing a helmet while biking or skateboarding.
Mental Health Disorders
• Mental health conditions such as depression, anxiety, and schizophrenia affect emotional, cognitive, and social well-being.
• These disorders can impact brain function, leading to difficulties in thinking, concentration, connections with others and daily activities.
• Chronic stress, social isolation, and genetic factors can contribute to mental health issues.
• Many options exist: therapy, medication, a supportive environment, and self-care strategies can aid in managing these conditions.
Mental Health Support and Prevention
• Engage in regular physical and social activities to support emotional well-being.
• Practice stress management techniques such as mindfulness and meditation.
• Ensure a healthy work-life balance to reduce burnout.
• Seek professional help for persistent anxiety, depression, or other mental health concerns.
Dementia
• Dementia is a progressive condition that leads to memory loss, impaired thinking, and difficulties with daily tasks.
• Alzheimer’s disease is the most common form of dementia, but there are other types of dementia including vascular dementia and Lewy body dementia.
• Risk factors include ageing, high blood pressure, poor lifestyle habits, and genetics.
• Dementia cannot be prevented or delayed, and there is no cure. However, early diagnosis, engaging in cognitive activities such as puzzles or memory exercises, and maintaining a healthy lifestyle can help slow its progression. A healthy lifestyle is also important. This includes staying physically active with regular exercise, eating a balanced diet with plenty of fruits and vegetables, and staying socially connected with friends and family. Other tips include getting enough sleep, learning new things to keep the mind sharp, and managing changes with healthy coping strategies. All of these can help slow the decline and improve well-being for those living with dementia.
Dementia Risk Reduction
• Stay mentally active through learning, problem-solving, and creativity.
• Follow a brain-healthy diet such as the Mediterranean diet.
• Engage in regular exercise, which has been linked to a lower risk of cognitive decline.
• Control chronic health conditions such as high blood pressure and diabetes.
Stroke
A stroke occurs when the blood supply to a part of the brain is interrupted or reduced, preventing brain tissue from receiving essential oxygen and nutrients. The most common type is ischaemic stroke, which occurs due to a blocked artery. A stroke can also result from the rupture of a blood vessel, known as a haemorrhagic stroke. Stroke is a medical emergency. Every minute counts. The faster you act, the better the chance of survival and recovery. Immediate medical attention can reduce long-term damage and save lives.
A stroke is a serious medical condition that occurs when the blood supply to a part of the brain is interrupted, leading to brain cell death. Recognising stroke symptoms promptly is crucial, as early treatment can significantly reduce brain damage and improve outcomes.
Types of Strokes:
1. Ischemic Stroke: Caused by a blockage in an artery supplying blood to the brain, often due to a blood clot.
2. Hemorrhagic Stroke: Results from a blood vessel in the brain rupturing, leading to bleeding within or around the brain tissue.
3. Transient Ischaemic Attack (TIA): Often termed a "mini-stroke," it involves a temporary disruption of blood flow to the brain, causing stroke-like symptoms that resolve within 24 hours.
Identifying a Stroke
Recognising the signs of a stroke early is crucial for ensuring prompt medical treatment and improving recovery outcomes. Knowing the signs of a stroke and acting immediately can be lifesaving. One of the most effective ways to identify a stroke is by using the FAST test:
• F – Face: Check if the person’s face has dropped on one side. Can they smile? Does their mouth or eye look uneven?
• A – Arms: Ask the person to lift both arms. Can they raise them equally, or does one arm drift downward?
• S – Speech: Listen to their speech. Is it slurred or difficult to understand? Can they repeat a simple sentence correctly?
• T – Time: If any of these signs are present, call emergency services at 112 immediately. Acting quickly can save a life and reduce long-term damage.
Other symptoms of stroke may include:
• sudden confusion
• vision problems
• dizziness
• severe headache
• loss of coordination
Seeking immediate medical attention is essential, as early treatment significantly improves the chances of recovery.
Why acting fast matters
Delayed treatment leads to more severe brain damage, long-term disability, or death. Immediate action saves brain function and lives.
Stroke? Don’t wait. Act FAST
Brain cells die every minute during a stroke. Call 112 immediately if you see signs of stroke.
Early treatment = better recovery
Key Facts & Statistics about Stroke
• A series of impactful statistics and facts:
o Stroke is one of the leading causes of disability worldwide.
o Nearly 80% of strokes are preventable through lifestyle changes.
o 1 in 4 people will have a stroke in their lifetime.
o About 85% of strokes are ischaemic (caused by blood clots).
o Two people are admitted to the hospital daily in Malta due to a stroke.
Stroke Prevention
• Control blood pressure and cholesterol through a healthy diet and medication if needed.
• Maintain a healthy diet and weights well as engage in regular physical activity (150 minutes of moderate exercise)
• Avoid smoking and avoid alcohol.
• Manage diabetes effectively to reduce the risk of stroke.
• Regular health check-ups including checking on your heart.
How to keep a healthy brain
• Maintain a Balanced Diet : Eat a variety of nutrient-rich foods, including fruits, vegetables, whole grains, and healthy fats, to support brain function.
• Engage in Regular Physical Activity : Exercise improves blood flow to the brain, reducing the risk of memory problems and other brain conditions.
• Stay Mentally Active : Challenge your brain with puzzles, reading, or learning new skills to keep it sharp.
• Get Quality Sleep : Aim for 7-9 hours of sleep each night to allow the brain to rest and repair.
• Manage Stress : Practice relaxation techniques like meditation, mindfulness , deep breathing, and mindfulness to reduce the impact of stress on brain health.
• Stay Socially Connected : Maintain relationships and engage in social activities to protect against memory loss and other brain issues.
• Avoid Harmful Substances: Limit alcohol intake and reduce exposure to environmental toxins (such as air pollution or chemicals) that can harm brain function. These can increase the risk of conditions like stroke, memory problems, and dementia.
• Avoid Smoking : Smoking can damage blood vessels and reduce brain function, increasing the risk of conditions such as stroke, memory loss, and other brain problems.
• Regular Health Check-ups: Monitor blood pressure, cholesterol, and blood sugar levels to prevent conditions that affect the brain, such as stroke, dementia, and memory problems. Stay Safe: Wear seatbelts in the car and helmets when cycling to avoid brain trauma.
References
• World Health Organization. Brain health. [Internet]. Geneva: WHO; 2023 [cited 2025 Feb 25]. Available from: https://www.who.int/health-topics/brain-health
• National Institute of Neurological Disorders and Stroke. Stroke information page. [Internet]. Bethesda, MD: NINDS; 2023 [cited 2025 Feb 25]. Available from: https://www.ninds.nih.gov/health-information/disorders/stroke
• Centers for Disease Control and Prevention. Meningitis. [Internet]. Atlanta, GA: CDC; 2023 [cited 2025 Feb 25]. Available from: https://www.cdc.gov/meningitis/index.html
• National Institute of Neurological Disorders and Stroke. Traumatic brain injury (TBI) information page. [Internet]. Bethesda, MD: NINDS; 2023 [cited 2025 Feb 25]. Available from: https://www.ninds.nih.gov/health-information/disorders/traumatic-brain-injury-tbi
• World Health Organization. Mental health. [Internet]. Geneva: WHO; 2023 [cited 2025 Feb 25]. Available from: https://www.who.int/health-topics/mental-health
• National Institute of Neurological Disorders and Stroke. Dementias. [Internet]. Bethesda, MD: NINDS; 2023 [cited 2025 Feb 25]. Available from: https://www.ninds.nih.gov/health-information/disorders/dementias
• Mayo Clinic. Stroke - Symptoms and causes. [Internet]. Rochester, MN: Mayo Clinic; 2023 [cited 2025 Feb 25]. Available from: https://www.mayoclinic.org/diseases-conditions/stroke/symptoms-causes/syc-20350113
• Alzheimer’s Association. 10 Healthy habits for brain health. [Internet]. Chicago, IL: Alzheimer’s Association; 2023 [cited 2025 Feb 25]. Available from: https://www.alz.org/help-support/brain_health/10-ways-to-love-your-brain
• Centers for Disease Control and Prevention. Promoting brain health. [Internet]. Atlanta, GA: CDC; 2023 [cited 2025 Feb 25]. Available from: https://www.cdc.gov/aging/publications/features/promoting-brain-health.html