A group of researchers from Beijing Anzhen Hospital and other institutions recently discovered how managing blood pressure over time can help protect brain health and lower the risk of dementia.
Dementia is a condition that affects memory, thinking, and daily activities, and it becomes more common as people age.
This study sheds light on how consistent blood pressure control can play a role in reducing this risk.
The study focused on systolic blood pressure—the upper number in a blood pressure reading—and found that keeping this number in a healthy range over a longer period is key to supporting both heart and brain health.
High blood pressure, or hypertension, is a widespread issue affecting nearly half of all adults in the United States. However, only about 1 in 5 adults successfully manage their condition. Regular exercise, a healthy diet, and medications when necessary can help keep blood pressure under control.
Previous research has shown that uncontrolled high blood pressure increases the risk of dementia and cognitive decline. However, blood pressure can vary throughout the day and over time, making it difficult to determine whether it’s truly well-managed.
To address this, the researchers explored how the length of time blood pressure stays in the target range influences the risk of developing dementia.
Using data from a study called SPRINT, which examined different blood pressure treatments for people with hypertension, the researchers analyzed the relationship between consistent blood pressure control and cognitive health.
They found that the longer a person’s systolic blood pressure stayed in the target range, the lower their risk of being diagnosed with probable dementia. Specifically, for every 31.5% increase in the time blood pressure remained controlled, the risk of dementia dropped by 16%.
This discovery emphasizes the importance of long-term blood pressure management. By closely monitoring how long blood pressure stays within a healthy range, healthcare providers can identify individuals at higher risk for dementia and take proactive steps to reduce that risk.
Of course, managing blood pressure is just one piece of the puzzle when it comes to maintaining brain health. Adopting a healthy lifestyle that includes a balanced diet, regular physical activity, and staying socially connected can also help lower the risk of dementia.
How to Reduce Dementia Risk
While there’s no guaranteed way to prevent dementia, making certain lifestyle choices can significantly reduce your risk:
- Exercise Regularly
Physical activity improves blood flow to the brain and supports overall health. Aim for at least 30 minutes of moderate exercise, like brisk walking, most days of the week. - Eat a Healthy Diet
A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can support brain health. Limiting processed foods, added sugars, and unhealthy fats is also important. - Stay Socially Engaged
Maintaining social connections and participating in group activities can keep your brain active and reduce the risk of dementia. - Manage Chronic Health Conditions
Conditions like high blood pressure, diabetes, and high cholesterol increase the risk of dementia. Regular check-ups, medications, and lifestyle changes can help manage these issues effectively. - Challenge Your Brain
Engaging in activities that stimulate your mind, such as puzzles, reading, or learning a new skill, can help keep your brain sharp. - Get Enough Sleep
Quality sleep is crucial for brain health. Aim for 7-8 hours of sleep each night to allow your brain to rest and repair.
This study highlights the powerful impact of consistent blood pressure control on reducing dementia risk. By combining good blood pressure management with other healthy habits, you can protect your brain and improve your quality of life as you age.
If you have concerns about your blood pressure or brain health, talk to your healthcare provider about creating a plan that works for you.
If you care about high blood pressure, please read studies that early time-restricted eating could help improve blood pressure, and natural coconut sugar could help reduce blood pressure and artery stiffness.
For more health information, please see recent studies about added sugar in your diet linked to higher blood pressure, and results showing vitamin D could improve blood pressure in people with diabetes.
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