Brain Health is Heart Health
Almost 7 million people in the United States are living with Alzheimer’s disease, and researchers estimate that worldwide, cases of Alzheimer’s disease will more than double by 2060. Recent studies estimate that 42% of Americans over age 55 will develop dementia at some point in their lives. This means that the costs associated with dementia will also increase, including medication, hospitalization, and family caregiving.
More than 11 million Americans provide unpaid care for people with Alzheimer’s or other dementias. In 2023, these caregivers provided an estimated 18.4 billion hours of care, valued at nearly $350 billion.
The good news is that it’s possible to take steps to reduce your risk of cognitive decline. Many of the things we can do to protect our heart health can also promote brain health.
“We now know that many of the same health risk factors that cause heart disease and stroke also contribute to a decline in overall brain health,” said Mitchell S. V. Elkind, doctor and chief clinical science officer with the American Heart Association. “Just like with heart disease and stroke, most brain disease is preventable.”
How heart health affects brain health
Several heart conditions can contribute to or exacerbate cognitive decline, primarily by reducing blood flow and oxygen supply to the brain. High blood pressure can damage blood vessels over time, leading to an increased risk of vascular dementia and Alzheimer’s disease. Heart failure, where the heart struggles to pump enough blood to meet the body’s needs, is also linked to a higher risk of cognitive decline. By addressing cardiovascular health through lifestyle changes, diet, and medical management, we may help reduce the risk of cognitive impairment and dementia.
The American Heart Association’s (AHA) “Essential 8” are key measures for improving and maintaining cardiovascular health. These factors help assess heart health and guide lifestyle changes to prevent heart disease and stroke. The Essential 8 includes:
- Eat better – Follow a heart-healthy diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats while limiting processed foods, sodium, and added sugars.
- Be more active – Get at least 150 minutes of moderate or 75 minutes of vigorous physical activity per week. Check with your doctor first.
- Quit tobacco – Avoid all forms of tobacco, including smoking, vaping, and secondhand smoke exposure.
- Get healthy sleep – Aim for 7-9 hours of quality sleep per night, as poor sleep is linked to heart disease, obesity, and high blood pressure.
- Manage your weight – Maintain a healthy body weight (measured using BMI and waist circumference) to reduce your risk for heart disease.
- Control cholesterol – Keep non-HDL cholesterol levels (bad cholesterol) in check by eating healthy, exercising, and taking medications if needed.
- Manage your blood sugar – Maintain a healthy blood glucose (sugar) level to reduce the risk of diabetes and heart disease.
- Watch your blood pressure – Keep your blood pressure in a healthy range (less than 120/80 mmHg) to reduce strain on the heart and arteries.
“When people are asked what health conditions they fear the most with aging, dementia tops the list, surpassing even cancer, heart disease and stroke,” Elkind said. “It’s critical that as a society and as individuals we understand and make the changes needed to improve health outcomes from brain disease and, more importantly, prevent them to begin with.”
This information is not intended to replace the advice of your health care provider.
Source: IlluminAge with information from the American Heart Association.
