Lifestyle
Health
The Human Brain
The condition of your blood vessels can decide a great deal about the health of your brain, according to new research.
Researchers at the University of Edinburgh have found that a number of causes, including smoking, high blood pressure, diabetes—all conditions that affect your blood vessels or vascular risk factors—may often affect your brain.
Over time, these factors may contribute to brain weakening and raise the risk of developing Alzheimer's disease or other types of dementia.
This new research, released on 11 March, looked at brain MRI scans of 9,772 people between the ages of 44 and 79.
Specifically, researchers led by Simon Cox, PhD, a senior research associate at the University of Edinburgh, investigated the linkages between seven risk factors for vascular smoking, hypertension, pulse rate, diabetes, [high cholesterol], body mass index (BMI) and waist-hip ratio—and the brain structures responsible for complex thought. These areas are known to worsen as dementia progresses.
To assess the effect of these vascular risk factors on the brain, researchers compared brain scans of people of similar head size, age, and sex.
Smoking, high blood pressure, and diabetes have been identified as the three most consistent vascular risk factors for brain atrophy and loss of both grey and white brain matter.
Indeed, all risk factors except high cholesterol have been linked with some degree of brain health decline.
Vascular risks increase brain health risks
Researchers have been able to use brain scans to measure how much brain matter is lost while these vascular risk factors are present.
People with the highest vascular risk had around 18 millilitres (ml), or almost 3%, less volume of grey matter than those without risk factors.
Gray matter is the brain tissue on the surface of the brain that is home to most of the neurons. Neurons are sending signals to your body from your brain. Your emotions and processing slow down when they are affected.
In addition, these scans found that individuals with a vascular risk had one-and-a-half times the damage to their white matter relative to those without a risk.
White matter is thicker than grey matter in the brain. It inevitably decreases with age, but previous research has shown that the loss of white matter is related to slower thought processing and decreased executive functioning. Vascular risk factors can increase this loss.
The study also showed that brain injury did not occur through the entire brain. Specific areas were more likely to be affected by atrophy, and these areas have a direct effect on cognitive health.
The areas affected were primarily those considered to be related to our more abstract cognitive skills and those areas that display improvements in dementia and 'typical' Alzheimer's disease. While the variations in brain structure were generally very limited, these are just a few possible explanations for a potentially large number of things that could influence brain ageing.
The researchers have found that any perceived protective advantages of younger age are eliminated when these vascular risk factors are present.
We find that higher vascular risk is associated with a poorer brain structure, even in adults who were otherwise healthy. "These associations were just as high for people of middle age as they were for those of later life, and the addition of each risk factor increased the size of the association with poorer brain health."
No matter what age, our behaviour has an effect on the wellbeing of our bodies and brains.
This suggests that younger people ought to be mindful of the value of not taking ill-healthy habits such as smoking, physical inactivity, over-eating, or unhealthful eating. Even in younger adults, unhealthful behaviours can take a toll on the structural integrity of the brain and its connections.
"This is a very critical research that acts as a wake-up call for all patients with cardiovascular risk factors such as smoking, elevated blood pressure, high heart pressure, diabetes, and obesity. This research has shown that these risk factors are correlated with brain shrinkage. The most likely cause of this form of brain damage is injury to the blood vessels."
Although this research did not link changes in brain size and brain matter to changes in thinking skills—future studies from this community may address this issue—it highlights the importance of avoiding vascular risk factors through lifestyle changes and conventional medical approaches where possible.
Lifestyle changes protect the heart — and the brain
It's never too late to make your brain health better. These tips will help enhance your physical health, your brain health, and your cognitive abilities.
Move more
Aim for 150 minutes or more of aerobic exercise every week. If you haven't moved on a regular basis, don't worry.
That one study found sedentary older adults who engaged in a new habit of walking regularly for one year showed substantial improvements in memory capacity, which also linked to brain memory development.
Build muscle
Aerobic activity, combined with strength training, has been shown to improve heart health at least twice a week. "We now know that these exercises are likely to enhance brain health as well.
Eat a heart-healthy diet
In addition to consuming brain-boosting foods such as blueberries, nuts and fatty fish, cut back on frozen foods, take out deli meat and cheese, which are some of the highest sources of sodium in the American diet that can boost blood pressure.
Purpose to make half your plate of non-starchy vegetables and a quarter of your plate of whole grains. "The rise in fibre and the reduction in 'empty' carbohydrates will help you maintain a healthy weight and keep your blood sugar stable."
Be more mindful
Anxiety and depression affect your emotional health, but they can also affect your physical and brain health. Regular meditation or mindfulness practises can help to reduce the risk of deteriorating vascular health.
Sleep tight
Poor or insufficient sleep is associated with deteriorating health and vascular risk factors, including high blood pressure and weight gain.
Your brain uses these "down" hours to help clean up neurons and synapses and create memories. If you don't get quality sleep, the health of your brain and the health of your body are greatly affected.
Use your brain
Remaining cognitively active through social activities, such as attending a book club or taking a cooking class, can help slow down or stave off memory loss and associated ageing depression.
Watch your blood pressure
Check your blood pressure on a regular basis or at least every six months. Watch out for signs of a creeping rise.
This study shows that the 2017 guidelines for high blood pressure, which state that high blood pressure is now described as a blood pressure greater than 130/90, are on the money. "The latest recommendations for high blood pressure will help us identify individuals at a younger age who are at risk of long-term high blood pressure.
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