The effect of high blood pressure on brain health.
High blood pressure is one of the most underestimated risk factors for brain health. Many people do not feel it, but damage can occur over the years. Not only to the heart, but also to the brain. That is why high blood pressure plays an important role in the LIBRA score.
Research shows that especially increased blood pressure in middle age is associated with a higher chance of memory problems and dementia later on. It is not only about strokes, but also about small, silent changes in the brain that slowly accumulate.
Blood pressure is the pressure with which blood flows through your vessels. It is expressed in two values:
Systolic pressure: the pressure when the heart contracts
Diastolic pressure: the pressure when the heart relaxes
Generally applicable:
Normal: lower than 120 over 80
Elevated: 120 to 129 over less than 80
High blood pressure: 130 over 80 or higher
Even slightly elevated values, if they persist for years, can cause damage to the small blood vessels in the brain.
Damage to Small Blood Vessels
The brain is full of very fine blood vessels. Prolonged high pressure damages these vessels, which can lead to small strokes and white matter damage. This kind of damage often only shows up on a scan, but it does affect thinking, planning, and memory.
Poor Circulation
With stiffer and narrower vessels, circulation becomes less flexible. Brain regions then receive less oxygen and nutrients, especially during exertion or stress.
Collaboration with Other Risk Factors
High blood pressure often occurs together with diabetes, overweight, and high cholesterol. This combination increases the risk of cognitive decline more than each factor individually.
“I don’t notice anything, so my blood pressure will be fine”
High blood pressure usually does not give clear symptoms. This is why it is often called a silent risk factor. Damage can occur before you feel anything.
“Only the systolic pressure is important”
Both values matter. An elevated diastolic pressure or an unfavorable combination can equally pose risks to the brain and blood vessels.
“Higher blood pressure is normal at an older age”
Blood pressure often increases with age, but that does not mean it is harmless. Even at an older age, lowering blood pressure has benefits for brain health.
“Medication is worse than slightly high blood pressure”
Properly adjusted medication reduces the risk of damage to the heart and brain. The risks of untreated high blood pressure are usually greater than the side effects of medication.
High blood pressure is one of the most controllable risk factors. Small improvements can already make a difference.
Exercise regularly
Daily physical activity helps lower blood pressure. Think of brisk walking, cycling, or swimming. Shorter moments spread throughout the day also count.
Watch your salt intake
Many people unknowingly consume too much salt, especially through processed foods. Eating less ready-made meals and fewer sauces and snacks helps quickly.
Eat a varied and fiber-rich diet
Vegetables, fruits, whole grain products, and legumes provide potassium and fibers that favorably influence blood pressure.
Limit alcohol
Alcohol can raise blood pressure, especially with daily use. Drinking less often already has a measurable effect.
Ensure sufficient relaxation and sleep
Chronic stress and poor sleep keep blood pressure higher. Rest moments, breathing exercises, and a regular sleep pattern contribute to reduction.
If lifestyle changes are not sufficient, medication may be necessary. This is not a failure, but a way to prevent damage. It is important to:
Regularly measure blood pressure
Follow appointments with the general practitioner
Consistently take medication
Discuss side effects instead of stopping on your own
Measurements taken at home, spread over several days, often provide a better picture than a single measurement at the clinic.
Extra attention is important if you:
Have diabetes
Have experienced a cardiovascular disease
Have kidney problems
Have a lot of cardiovascular diseases in the family
In those cases, it pays off to closely monitor blood pressure and adjust timely.
At Remind, we've gathered the 15 most important modifiable factors for you. You can view each one individually and read about ways to manage them:
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