Neuro Athletes,

As we age, our risk of developing dementia increases. A global epidemic that currently affects an estimated 50 million people worldwide and is projected to triple by 2050.

However, a recent study has found that one of the best ways to reduce the risk of developing dementia is by keeping our blood pressure under control.

The scary part?

Nearly half of adults in the United States have hypertension — blood pressure with a systolic reading above 130 mmHg & a diastolic reading above 80 mmHg — and among this population, only about 1 in 4 have their condition under control.

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A brief background on the study:

• The study suggests that using readily available treatments to lower blood pressure is currently one of the best ways to reduce the risk of developing dementia.

• The study analyzed five double-blind placebo-controlled trials that used different blood pressure lowering treatments and followed patients until the development of dementia

• A total of 28,008 individuals with an average age of 69 and a history of high blood pressure from 20 countries were included

• The mid-range of follow-up was just over four years

• The results showed a significant effect of treatment in lowering the odds of dementia associated with a sustained reduction in blood pressure in older population

Blood Pressure and Brain Health

There are several mechanisms by which high blood pressure affects the brain. High blood pressure causes a great deal of strain on the arteries over time, and this in turn causes the wall of the arteries to become thicker and stiffer as well as narrower. This is called arteriosclerosis.

Fats found in the blood also contribute to the development of the narrowing of the arteries. This narrowing of the arteries can happen in the brain, causing a lack of essential nutrients and oxygen, which can damage brain cells and prevent them from functioning correctly.

You can listen to this podcast to find out more about food affecting arteries. To give you a background on BP, here’s what you need to know:

• Blood pressure is a measure of the pressure of blood flow in the body

• It is important for blood to flow properly to carry oxygen and nutrients to tissues, remove waste, and regulate body temperature

• If blood pressure is too low, blood cannot reach the brain and a person may feel faint or pass out

• If blood pressure is too high, it can damage blood vessel walls and lead to cardiovascular problems, strokes, and aneurysms

• Blood pressure is measured in two numbers: systolic pressure (maximum pressure during a heartbeat) and diastolic pressure (minimum pressure between two heartbeats)

Ideally, the gold standard blood pressure should be at or below 120/80

My internal standard for blood pressure:

Below 120/80 without producing any symptoms of lightheadedness

One Tip to Lower Blood Pressure

1. SAUNA

I know it’s hard to get to a sauna each week but the benefits are incredible. It turns out that;

• Frequent sauna bathing reduces risk of elevated blood pressure

• A study conducted by University of Eastern Finland found 50% reduction for men who sauna 4-7 times a week.

• They found a 24% reduction in risk of hypertension for men who sauna 2-3 times a week

• How can sauna bathing may lower blood pressure?

  • Body temperature increase

  • Improved endothelial function

  • Fluid removal through sweating

  • Overall body and mind relaxation

Remember team, A lifelong approach to good health is the best way to lower your risk of dementia because blood pressure directly affects brain health.

For every 10 mmHG increase in blood pressure, estimated brain age increased by ~65 days. A systolic blood pressure of <120 mmHG may be optimal for reducing risk of cerebral small vessel disease & dementia.

My question for you is, do you measure your blood pressure regularly?

Stay healthy,

Louisa

P.s Learn more about the root cause of metabolic dysfunction ⬇️