Do you want to avoid dementia and Alzheimer's disease when you get older? Do you want to have a sharp mind and a healthy brain for as long as possible? Then you might want to pay attention to your blood pressure.
A new study from UC Davis shows that having high blood pressure in your 30s can lead to worse brain health in your 70s, especially for men. The researchers compared brain scans of older adults who had high blood pressure between the ages of 30 to 40 with those who had normal blood pressure. They found that the high blood pressure group had lower brain volumes and worse white matter integrity, which are both linked to cognitive decline.
The study also suggests that men may be more vulnerable to the negative effects of high blood pressure on the brain than women, possibly because of the protective role of estrogen before menopause. The study is part of a growing body of evidence that cardiovascular risk factors in young adulthood can harm your brain health later in life.
Why High Blood Pressure Is Bad for Your Brain
High blood pressure, also known as hypertension, is a condition where your blood pressure is higher than normal. A normal blood pressure level is less than 130/80 mmHg. According to the CDC, almost half of the adults in the US have hypertension, and the rate varies by sex and race.
High blood pressure can damage your blood vessels and organs, including your heart, kidneys, eyes, and brain. It can increase your risk of stroke, heart attack, kidney failure, vision loss, and dementia. High blood pressure can also affect your brain structure and function by reducing blood flow, causing inflammation, and impairing nerve cell communication.
How to Lower Your Blood Pressure and Protect Your Brain
The good news is that high blood pressure is treatable and preventable. You can lower your blood pressure and protect your brain by making some lifestyle changes, such as:
Eating a healthy diet that is low in salt, fat, and sugar, and high in fruits, vegetables, whole grains, lean protein, and healthy fats
Exercising regularly for at least 150 minutes per week of moderate-intensity physical activity or 75 minutes per week of vigorous-intensity physical activity
Managing your stress levels by practicing relaxation techniques, such as meditation, yoga, breathing exercises, or hobbies
Quitting smoking and limiting alcohol intake
Taking medication as prescribed by your doctor if you have high blood pressure
You can also monitor your blood pressure at home or at a clinic regularly to keep track of your progress and adjust your treatment plan accordingly.
Take Care of Your Heart and Your Brain
The bottom line is that high blood pressure in early adulthood can have lasting consequences for your brain health in late life. By taking care of your heart and your blood pressure, you can also take care of your brain and reduce your risk of dementia and Alzheimer's disease.
Remember: heart health is brain health. So don't let your blood pressure get too high or too low. Keep it just right for a happy and healthy life.
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