The Brain Health Challenge 2025 is more than just a campaign—it’s a movement to empower people, especially those living with MS, to take actionable steps toward protecting and enhancing their brain health. I’m excited to welcome back Dr. Sanja Gluscevic, who you might remember from episode #081, where we discussed treatment and support options for MS, NMOSD, and MOGAD in Montenegro.
In this new episode (#118: Train Your Brain), Sanja returns to share how brain health can be strengthened through simple, sustainable habits—and how the Brain Health Challenge is making that message both visible and viral. From her clinical expertise to her personal motivation, Sanja shows us why brain health should be on everyone’s radar, and how we can all be part of the change.
Let’s dive in.
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More InformationTable of Contents
Introduction & Personal Motivation
Could you please introduce yourself and share what inspired you to co-found the Brain Health Challenge 2025?
Dear Nele,
First and foremost, I would like to express my sincere gratitude for the opportunity to join you again on your podcast. It is truly an honor.
My name is Sanja Gluscevic, and I am an adult neurologist with a master’s thesis focused on MS. In addition to my clinical practice, I serve as the co-chair of the ECF Fellowship Community. I am currently a fellow in Clinical Neurophysiology and EEG, actively finalizing my PhD thesis in this area.
Furthermore, I take pride in my role as an ambassador for the Sumaira Foundation and the EAN ambassador of neurology and brain health for 2024. Recently, I also became a member of Fides.
In 2024, the University of Bern launched the first Certificate of Advanced Studies (CAS) in brain health, pioneering a comprehensive approach to this critical field. This innovative program originated from the Swiss Brain Health Plan, Europe’s foremost initiative on brain health, which was established in 2023 by Professor Claudio Bassetti. One of the key pillars of this initiative is education, which directly led to the development of the CAS.
Within this framework, a diverse group of highly motivated participants from different professional backgrounds—including neurologists, psychotherapists, pediatricians, and digital health professionals—came together with a shared objective: to translate the principles of brain health from academic settings into practical applications in real-world contexts.
Additionally, the Brain Health Challenge 2025 represents the first social media campaign of it’s kind aimed at raising awareness for brain health. This initiative is uniquely designed to engage a wide audience through a distinctive symbol—a helmet—representing both literal and figurative brain protection. The objective of the challenge is to foster a relatable and positive peer-influenced approach to promote healthy behaviors surrounding brain health.
The objective was to create relatable, positive peer-influenced approach to promote healthy behaviors.
What does “brain health” mean to you personally—and why is it especially relevant today?
Brain health is a fundamental component of overall well-being, encompassing cognitive function, emotional resilience, and mental clarity. It signifies my capacity for clear thought, memory retention, and effective responses to daily challenges. My recent experiences have heightened my awareness of the intricate relationship between mental and emotional states and physical health.
In essence, brain health is a foundational aspect of my daily existence, empowering me to pursue personal and professional goals, foster meaningful relationships, and navigate life with a sense of purpose and resilience. Understanding and prioritizing brain health is integral to optimizing my overall quality of life.
Engaging in practices such as mindfulness, nurturing social connections, and participating in cognitively stimulating activities are essential for the maintenance of brain health. Furthermore, lifestyle factors including nutrition, regular exercise, and adequate sleep have profound impacts on cognitive performance and emotional stability.
Why is brain health especially relevant today? In today’s fast-paced and often overwhelming world, brain health has become increasingly relevant, not only as a scientific concept. With the rise of digital distractions, chronic stress, and the ongoing challenges posed by global events maintaining optimal brain health is more relevant than ever.
The demands of modern life can easily lead to cognitive overload, anxiety, and emotional fatigue. I often encounter constant information bombardment, but there are also situations such as loss of loved one and significant life changes that by definition come sudden, underscoring the need to prioritize practices that support my mental clarity and emotional well-being.
Prioritizing brain health enables us to process emotions more effectively, foster meaningful relationships, and cultivate a positive outlook, especially when we navigate personal challenges and significant life changes. Ultimately, brain health is not just a clinical concept for me; it directly influences my quality of life and ability to thrive in an increasingly complex environment. By actively focusing on optimizing my brain health, I aim to create a sense of balance and well-being that enhances both my personal and professional pursuits. Understanding and prioritizing brain health has thus become integral to enhancing my overall quality of life.
Understanding Brain Health in the Context of MS
How would you define “brain health” in simple terms, and what are its key components?
Brain health refers to the optimal functioning of the brain that allows individuals to think, feel, learn, and interact effectively throughout their lives. It encompasses various domains, including cognitive, sensory, social-emotional, behavioral, and motor functions, and is essential for realizing one’s full potential. Importantly, brain health is not merely the absence of disease; it is also about overall well-being, adaptability, and the ability to thrive in different environments.
Key Components of Brain Health:
- Cognitive Health: The ability to think clearly, learn, remember, and solve problems effectively.
- Sensory Function: The brain’s capacity to process information from the senses, such as sight, hearing, touch, taste, and smell.
- Social-Emotional Health: The ability to manage emotions, build and maintain relationships, and engage effectively with others.
- Behavioral Function: The regulation of behaviors, ranging from basic actions to complex social interactions, that are influenced by brain activity.
- Motor Function: The brain’s control over movement, including balance and coordination.
- Well-Being: The overall state of physical, mental, and social health linked to brain functionality.
- Adaptive Functioning: The ability to adapt to new situations, learn new skills, and cope with challenges in everyday life.
How is brain health affected in people living with MS—such as memory, focus, or mental energy?
People with MS often experience invisible symptoms that may not be readily observable to others, yet these symptoms can profoundly affect daily functioning and overall quality of life. These symptoms encompass a range of cognitive impairments, including deficits in memory, concentration, decision-making, and information processing, as well as pervasive fatigue, mood disorders, pain, sensory disturbances, and dysfunction related to bowel, bladder, and sexual health.
Despite their lack of visibility, research indicates that these symptoms are highly prevalent among individuals with MS, with studies reporting occurrence rates ranging from 40% to 90% across various patient cohorts. The impact of these invisible symptoms on daily life and overall well-being underscores the need for greater awareness and understanding of the multifaceted challenges faced by individuals living with MS.
Invisible symptoms in MS primarily arise from lesions in the CNS and can be compounded by secondary and tertiary factors. For instance, fatigue has both primary causes, stemming from CNS lesions and inflammation, and secondary causes, including other symptoms, medication side effects, or sleep disorders. Additionally, other medical conditions like hypothyroidism or anemia can complicate the identification of fatigue as an MS symptom. Similarly, sexual dysfunction is influenced by primary factors (lesions in neural pathways), secondary factors (muscle weakness and fatigue), and tertiary factors (psychological impacts like self-esteem changes). Patients oftentimes experience a „snowball effect“ where one symptom exacerbates another, leading to cycles of worsening conditions, such as pain and interrupted sleep contributing to increased daytime fatigue.
While a consensus on the impact of invisible symptoms on disease progression remains unclear, evidence suggests that they may exacerbate disease outcomes. Stress has been linked to MS onset and relapses, and anxiety may heighten the risk of disease activity. Studies indicate that cognitive decline is predictive of MS progression, with cognitive fatigue associated with increased brain atrophy and relapse rates.
Individuals with unaddressed invisible symptoms may experience feedback loops that worsen their disability. For example, depression and fatigue can reduce motivation to exercise, leading to further weakness and progression of gait impairments. Thus, while further research is needed, addressing invisible symptoms is likely to positively influence MS disability and quality of life outcomes.
Is it true that some cognitive functions can be trained or even regained, despite MS?
You are absolutely correct! Cognitive impairment is indeed recognized phenomenon in individuals with MS, affecting various cognitive domains such as attention, memory, information processing speed and executive functions.
There is ample of evidence in the literature that cognitive training can lead to improvements in these areas. Research shows that structured cognitive rehabilitation and training programs can lead to significant improvements in cognitive functions. Interventions tailored to enhance specific cognitive abilities result in measurable gains in attention and memory. Cognitive training can promote neuroplasticity, leading to functional reorganization in the brain that enhances cognitive performance. Training-induced changes improve neural efficiency and connectivity in affected cognitive areas. Combined cognitive training focusing on memory and attention strategies has been shown to reduce cognitive fatigue in MS patients, demonstrating that persistent training can positively influence perceived cognitive load and performance. Studies als indicate that the benefits from cognitive training can be sustained over the long term. Participants who engage in such training often exhibit ongoing improvements in cognitive function. Neuroimaging studies further support the idea that cognitive training leads to observable changes in brain activity and structure, particularly in regions associated with the trained cognitive functions.
These findings underscore that cognitive impairments in MS can be mitigated through targeted cognitive training, which not only improve specific cognitive capabilities but also fosters brain adaptations that enhance overall cognitive health.
The Brain Health Challenge 2025
What are the goals of the Brain Health Challenge 2025—and who can participate? What does participation look like? Is it accessible for people with MS or chronic illness?
The central visual motif of wearing headgear serves as both a literal and metaphorical representation of brain protection, rendering the concept of brain health both tangible and easily shareable.
Everyone is invited to participate in the Brain Health Challenge 2025. We particularly encourage individuals with chronic diseases to take part, as prioritizing their brain health is of utmost importance. By raising awareness, we aim to reduce and eventually eliminate the stigma associated with brain health disorders.
The challenge invites participants to create short videos (ranging from 10 to 60 seconds) or take photographs while wearing a helmet or other headgear in unexpected settings. Each entry should be accompanied by a personal narrative about why brain health is important to them and what are their personal strategies to enhance brain health. Participants will then nominate three others, promoting viral engagement within the campaign. Participants can either upload it in social media or they can upload it on our website.
Early supporters, including clinicians and influencers, have played a crucial role in communicating the campaign’s core message: brain health is essential for everyone and warrants greater attention. In conjunction with the challenge, the campaign’s social media channels, utilizing the hashtag #BrainHealthChallenge2025, feature informative posts that present evidence-based facts about brain health, thereby enhancing the initiative’s objectives of raising awareness and promoting public education. So far, we have 100+ participants from 20+ countries, across 5 continents, 700,000+ people reached through social media, 90,000+ video views and 25 partner organizations from 10 countries.
How does the Challenge empower individuals to take action for their brain health?
The brain health challenge 2025, creates a dynamic platform that empowers individuals through education, community engagement and personal responsibility, ultimately positioning brain health as a priority in everyday life.
Practical Strategies for Improving Brain Health
What are some small, manageable steps people with MS can take to support their brain health?
- Engage in cognitive exercises – challenge the brain, avoid routine, lifelong learning (new instrument), puzzle, sudoku, chess, reading (brain stimulation, improvement of cognitive flexibility)
- Optimize sleep (e.g. deep, restorative sleep, consistent sleep schedule, avoid blue light at night (memory consolidation, it activates your brain’s cleaning system)
- Move daily (exercise (aerobic, strength) increases brain volume, improves stability, mood, Qol.
- Maintaining a balanced diet ( consuming less processed food, more vegetables, whole grain, fruits (polyphenol rich),lean protein, vitamin D, omega 3 fatty acids, (caloric restriction)
- Stay socially connected (it builds cognitive reserve)
- Practice mindfulness or meditation (it enhances mental clarity and emotional resilience)
How do lifestyle factors like sleep, exercise, nutrition, mindfulness, and social connection play a role?
All of these factors you have just mentioned influence brain health through various physiological and biochemical mechanisms.
- Sleep
Sleep is essential for cognitive functioning and overall brain health. During sleep, the brain consolidates memories, detoxifies through the glymphatic system, and restores energy levels. Insufficient sleep is associated with impaired cognitive performance, including deficits in attention, memory, and executive function. Chronic sleep deprivation has been linked to increased risk of neurodegenerative diseases, such as Alzheimer’s, due to the accumulation of amyloid-beta proteins and tau tangles in the brain.
- Exercise
Regular physical activity has been shown to improve brain health through several mechanisms. Exercise promotes neurogenesis, the formation of new neurons, particularly in the hippocampus, a region critical for learning and memory. Additionally, physical activity enhances blood flow to the brain, which increases oxygen and nutrient delivery, thereby promoting synaptic plasticity and overall cognitive function. Regular exercise has also been associated with reduced symptoms of spasticity, anxiety and depression, further supporting mental well-being.
- Nutrition
A well-balanced diet plays a crucial role in maintaining optimal brain health. Nutrients such as omega-3 fatty acids, antioxidants, vitamins, and minerals are vital for neuronal function and protection against oxidative stress. Diets rich in fruits, vegetables, whole grains, and healthy fats, such as the Mediterranean diet, have been associated with improved cognitive function and reduced risk of cognitive decline. Conversely, diets high in saturated fats, refined sugars, and processed foods can negatively impact brain health and contribute to inflammation.
- Mindfulness
Mindfulness practices, including meditation, have been shown to enhance brain health by promoting emotional regulation, reducing stress, and improving attention. Neuroimaging studies indicate that mindfulness can lead to istructural changes in gray matter density, and changes in brain regions associated with self-awareness, attention, and emotional regulation. These practices may also mitigate the effects of chronic stress by reducing levels of stress hormones like cortisol, which can have detrimental effects on brain structure and function.
- Social Connection
Social interactions are vital for cognitive and emotional health. Engaging in meaningful relationships and social networks has been linked to lower levels of stress, increased feelings of well-being, and enhanced cognitive performance. Studies suggest that social isolation can lead to cognitive decline and increase the risk of neurodegenerative diseases. The presence of social support has been shown to buffer against stress and promote resilience, positively influencing both mental and physical health.
Each of these lifestyle factors interacts synergistically to support cognitive function, emotional stability, and overall neurological integrity.
Could you share a real-life example of how brain health can improve with simple habits?
Certainly! Four year ago, after some encouragement, my husband, who has MS, began using computer-based cognitive training programs. Initially skeptical, he gradually began to appreciate the training. Over time, both he and those around him, including me and our friends, observed notable improvements. These enhancements included reduction in fatigue and a significant decrease in cognitive difficulties. Additionally, he took the initiative to begin writing a book. Moreover, he adopted healthier dietary habits in conjuction with regular physical activity, which all collectively contributed to meaningful positive changes in his overall well-being.
Staying Motivated
Many people with MS struggle with fatigue or motivation—what advice would you give to help them stay engaged in brain health activities?
- Set Realistic Goals: Start with small, achievable goals to build momentum and confidence.
- Incorporate Variety: Mix different brain health activities to keep things interesting and prevent monotony.
- Find Enjoyable Activities: Choose exercises that are enjoyable, ensuring that participation feels less like a chore and more like a fun engagement.
- Use Reminders: Set reminders or establish specific times for brain health activities to create routine and commitment.
For someone skeptical about the impact of brain training, what would you say?
Try it.
I would emphasize that while immediate results may not be evident, research consistently supports the notion that cognitive exercises can and do enhance certain cognitive functions over time. Many individuals report subjective improvements, such as better focus or memory recall, reinforcing the benefits of consistent practice. Encouraging a growth mindset can also be beneficial, as brain health improvement is a gradual process.
Are there communities or platforms that can help participants stay connected and motivated?
Local support organizations for MS can provide a sense of community and shared experience. Resources like your own, or Brain Health initiatives can offer not only peer support, but also access to information about activities and strategies for maintaining brain health.
Looking Ahead
What is your long-term vision for the future of brain health, especially for people living with MS?
In envisioning the future of brain health, I hold a hopeful outlook where it becomes a priority not only for those directly affected by neurological conditions but for everyone. I aspire to see brain health integrated as a fundamental component of personalized healthcare approaches, placing greater emphasis on preventive measures rather than solely on treatment modalities.
I envision a time when discussions surrounding MS will shift from reactive treatment strategies to proactive prevention efforts. This shift would place brain health at the center of healthcare, encouraging individuals to engage in practices that promote cognitive/brain wellness throughout their lives.
By prioritizing brain health for all, we can foster a culture of awareness and resilience, where individuals are empowered to take charge of their brain well-being, ultimately leading to healthier lives and improved quality of life for everyone.
Where can our listeners find more information and join the Brain Health Challenge 2025?
They can visit our website (https://brainhealth-challenge.org/) and social media platforms including X, Instagram, TikTok, LinkedIn, for comprehensive information regarding the challenge. These platforms also feature educational posts, as well as videos and photos submitted by other participants.
Thanks for that great initiative to Sanja and everybody else involved.
See you soon and try to make the best out of your life,
Nele
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