Once upon a time, a group of researchers from Beijing Anzhen Hospital and other institutions wanted to better understand how our blood pressure affects brain health. They did a study and found something important: the longer we keep our blood pressure under control, the lower our chances are of developing dementia.
Dementia is a serious condition that affects how our brain works. It can make it hard to remember things, think clearly, or do everyday tasks. Scientists have known for a while that high blood pressure, especially when it’s not treated properly, can raise the risk of dementia.
But what this new study looked at was not just whether your blood pressure is high or low—but how long it stays within the healthy range.
Blood pressure is usually measured with two numbers. The upper number is called systolic blood pressure. This study showed that keeping this number within the target range for a longer time was linked to a lower risk of brain problems later in life.
The researchers used data from a large study called SPRINT, which had followed people with high blood pressure to see how different treatments affected their health.
They found that when people’s systolic blood pressure stayed in the target range longer, they were less likely to be diagnosed with probable dementia. In fact, for every 31.5% increase in the time that someone’s blood pressure stayed in the healthy zone, the risk of dementia dropped by 16%.
This shows that it’s not just about checking your blood pressure once in a while, but about keeping it steady over time. Blood pressure can change throughout the day or week, so it’s important to manage it carefully. That means regular check-ups, healthy habits, and taking medication if needed.
Sadly, in the United States, nearly half of adults have high blood pressure, and only about one in five have it under control. But the good news is that there are many ways to improve it. Exercise, eating well, and reducing stress can make a big difference. And now, this study adds another reason to take blood pressure seriously: it could help protect your brain.
Keeping your blood pressure in a healthy range is one important part of maintaining a healthy brain. But it’s not the only thing you can do. Here are some more tips to help reduce your risk of dementia:
Exercise regularly. Aim for at least 30 minutes of movement most days of the week. Walking, swimming, or dancing are all great choices. Exercise helps your heart and improves blood flow to your brain.
Eat a healthy diet. Fill your plate with colorful fruits and vegetables, whole grains, lean proteins like fish or beans, and healthy fats like olive oil or nuts. This kind of eating supports both heart and brain health.
Stay connected. Spending time with friends and family, joining clubs or community groups, or even chatting with neighbors helps keep your brain engaged.
Manage other health problems. Conditions like diabetes, high cholesterol, or obesity can increase your risk of dementia. Keeping these under control through medication, doctor visits, and healthy habits is very important.
Challenge your brain. Reading, doing puzzles, learning a language, or picking up a new hobby keeps your brain active.
Sleep well. Aim for 7 to 8 hours of good-quality sleep each night. Your brain needs rest to stay healthy.
The message from the researchers is clear: taking care of your blood pressure is not just about your heart. It’s also about your brain. By keeping your blood pressure in the target range—and doing it consistently—you could lower your risk of dementia and enjoy a healthier life as you grow older.
If you care about brain health, please read studies about how the Mediterranean diet could protect your brain health, and Omega-3 fats and carotenoid supplements could improve memory.
For more information about brain health, please see recent studies about antioxidants that could help reduce dementia risk, and higher magnesium intake could help benefit brain health.
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