A study by the American Heart Association / American Stroke Association lays out seven steps we can all take to keep our brains healthy as we age and prevent dementia.
Over time, our arteries tend to get clogged with fatty deposits and other toxins. This process is called atherosclerosis, and it is a risk factor for pathologies such as chronic kidney disease or coronary heart disease. Sometimes atherosclerosis can lead to heart attacks and strokes.
The advice, published in the journal Stroke , underscores the fact that many of the factors that increase the risk of atherosclerosis can also harm cognitive health over time.
“Research convincingly shows that the same risk factors that cause atherosclerosis are also the major contributors to late life and Alzheimer’s disease. By taking seven easy steps, we can not only prevent heart attacks and strokes, we can also be capable of preventing cognitive decline, “says Philip Gorelick, study advisor.
To reach this conclusion, the researchers conducted a meta-analysis of 182 scientific studies , looking for factors that could be “measured, monitored, and modified,” identifying seven metrics that they believe can maintain optimal brain health. Four of these are “ideal health behaviors” and three are “ideal health factors”.
Recommended healthy behaviors are: not smoking, maintaining a high level of physical activity, following a healthy diet, and maintaining a healthy weight; health factors are: keeping blood pressure levels below 120/80 millimeters of mercury (mm / Hg), cholesterol levels below 200 milligrams per deciliter (mg / dL), and blood sugar levels fasting below 100 mg / dL.
The 7 grails of brain health
1. Control blood pressure
2. Control cholesterol
3. Keep blood sugar at normal levels
4. Be physically active
5. Eat a healthy diet
6. Lose extra weight
7. No smoking
The seven metrics found in the new report correspond to the so-called Life’s Simple 7, a program developed by the American Stroke Association with the aim of promoting cardiovascular health in the entire population.
“The arteries that carry blood to the brain can become narrowed or damaged, which can lead to dementia. The good news is that managing risk factors can keep those arteries strong and make a difference to our long-term brain health. “confirms Gorelick.
These recommendations are particularly important, the authors note, given the predicted prevalence of dementia worldwide. Currently, more than 7 million new cases of dementia are diagnosed each year , and in 2030, up to 75 million people could develop the condition.
Referencia: Defining Optimal Brain Health in Adults: A Presidential Advisory From the American Heart Association/American Stroke Association. Stroke 2017 doi.org/10.1161/STR.0000000000000148
