Your longevity has everything to do with your brain health.
My previous article "Heart Surgery and Your Longevity"
emphasized the importance of heart health to your overall
health and well-being. As you age, your heart health
declines, thereby affecting your brain health. A failing
heart ages a person physically as well as mentally.
Alzheimer's disease and dementia are often indicators of
declining brain health, which further accelerates the
decline of heart health. The decline of both shortens life.
So what is good for your heart is also good for your head.
Why is that?
Some of the strongest evidence linking brain health to
heart health is that your heart pumps about 20 percent of
your blood to your brain, where billions of brain cells are
nourished by oxygen and nutrients from your blood.
Consequently, if your heart is not pumping well, or if your
brain's blood vessels are damaged, your brain cells may
have trouble getting all the food and oxygen they need. Any
condition that damages your heart or blood vessels can
adversely affect your brain's blood supply, and hence
nutrients to your brain.
In fact, a long-term study of 1,500 adults found that those
who were obese in middle age were twice as likely to
develop dementia in later life and those who also had high
cholesterol and high blood pressure had six times the risk
for dementia.
To optimize your brain health, reduce your intake of fat
and cholesterol. Studies have shown that high intake of
saturated fat and cholesterol clogs the arteries and is
associated with higher risk for Alzheimer's disease.
Use mono- and polyunsaturated fats, such as olive oil.
Avoid trans-fat in processed foods.
Exercise enhances your brain health. Walking or other
moderate exercise for 30 minutes each day pumps up your
heart, making it young and healthy, thereby benefiting your
brain.
Quit smoking, which interferes with blood flow and oxygen
to the brain and is a major risk factor for heart disease
and stroke, and subsequently dementia.
Know and manage your numbers. Evidence suggests that
controlling your weight, blood pressure, cholesterol and
blood sugar can make an important contribution to your
brain health.
You should have your blood pressure, cholesterol, and
weight checked regularly. Blood sugar should be monitored
beginning at age 45 or earlier if you have risk factors for
diabetes in addition to age.
Blood pressure is a measure of the force of blood against
artery walls. It is expressed as two numbers: (1) the upper
number, systolic pressure, represents the force as the
heart beats and (2) the lower number, diastolic pressure,
is the force as the heart relaxes between beats. Normal
blood pressure is 138/85. Your ideal blood pressure is
120/80. You may have high blood pressure when readings of
140/90 occur over an extended period. New evidence links
high blood pressure to increased risk of cognitive decline
and dementia.
Cholesterol occurs naturally in all parts of your body,
including your brain. There are two types of cholesterol:
low-density lipoprotein (LDL) is the bad cholesterol, which
is the main source of cholesterol build-up and blockage in
your arteries; and high-density lipoprotein (HDL) is the
good cholesterol, which helps keep cholesterol from
building up in your arteries.
Cholesterol by itself is not a toxic sludge with a bad
reputation. Oxygen is transported to your brain by your
blood. If blood supply to your brain is reduced due to
blockage of cholesterol deposits, your brain cells may
become deprived of nutrients and deteriorate rapidly as a
result. Keep your total cholesterol below 200 milligrams
per deciliter of blood, with your LDL below 130 and HDL
above 65.
When you think of brain health, do not think just from the
neck up; instead, think in terms of your heart health. When
you think of longevity health, think Alzheimer's disease.
When you think of Alzheimer's disease, think sharpening
your mind.
To live long, make some brain-healthy lifestyle changes,
and take action by getting involved in these activities to
keep your memory sharp and your brain healthy.
Truly, mental decline as you age may be due to altered
connections among brain cells. The good news is that
research has shown that keeping your brain active not only
increases its vitality but also builds its reserves of
brain cells and connections.
Research has also indicated that low levels of education
are linked to a higher risk of Alzheimer's disease later in
life. This may be due to a lower level of lifelong mental
stimulation. That is to say, the more educated you are, the
less chance you will get Alzheimer's disease - or at least
the development of symptoms may appear much later in life.
Research has further shown that those who are bi-lingual
and who constantly use two languages on a daily basis tend
to develop greater immunity from the early symptoms of
Alzheimer's disease.
In short, your brain activities are responsible for your
brain health, which is an important component of longevity
health. To live long, you need to sharpen your mind.
Memory loss is rather common as you age. However, it does
not necessarily mean that you are going to have Alzheimer's
disease. Combat memory loss like a disease. Do everything
you possibly can to make your brain active at all times.
Remember, if you don't use your brain power, you will lose
it.
At any age, you can still make some significant changes in
your lifestyle; you don't have to turn your life upside
down, or make extremely drastic changes to achieve the many
benefits of sharpening your mind. Start with something
small to keep your brain active everyday. Stay curious -
commit to lifelong learning. Stay healthier and younger as
you age.
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Stephen Lau is a researcher, writing synopses of medical
research. His publications include "NO MIRACLE CURES - Only
Wholesome Self-Healing," a book on healing and wellness. He
has created several websites, including "Longevity For You"
and "Healthy Lifestyle Is The Way Of Zen" on health, and
"Golfing Success Info" on playing golf.
http://www.longevityforyou.com
http://www.zenhealthylifestyle.com
http://www.golfingsuccessinfo.com
