Brain Health & Heart Health
Two physiologically distanced organs, yet inextricably linked. Research has suggested that poor cardiovascular health increases risk of all-cause Dementia by 14%. Whilst this may not sound like much, when added to the co-morbidities accompanying Heart and vascular conditions and of the plethora of physiological & environmental Dementia triggers & risks, this is a cumulative percentage that you want to avoid if & where possible.
Heart Health efficiency variables such as Cardiac Output and Cerebral Blood Flow both run the risk of decreasing with age, and since the Heart is responsible for pumping oxygenated blood to & through the Brain during waking and sleeping hours, (we have discussed aplenty how crucial sleep is for Brain health) it is vital that we diligently nurture and nourish both organs.
Blood pressure is also a factor for consideration for both organs; raised blood pressure (Hypertension) adds additional strain on systemic and cerebral blood flow in the Neuroarteries (exacerbating inflammation), and potentially disrupts the Blood-Brain-Barrier (facilitating leakage of toxins and immunologically-triggering unidentified particles into the Brain space – hence a defensive accumulation of β-Amyloid plaque); all of which amplify the risk of damaging the small vessels in the Brain. Since Alzheimer’s Dementia is a death of Brain Cells and/or their malfunction, the symbiotic relationship is a logical outcome.
So, if Heart health fails then Brain health is in jeopardy. The Brain cannot stay functioning without a healthy Heart; tragically demonstrated in certain Brain injuries (i.e. a Stroke) emanating from a blood flow failure and ultimately Heart health warning (potentially triggering a specific sub-type of ‘Traumatic’ Alzheimer’s Dementia). Therefore to nutritionally & sustainably dual-support your Brainspan and Heartspan here are four foodie Nutr’isms you could try to embed in your dietary habit-stacking:
1. Oily Fish – containing those all-important beneficial essential Omega fats which can only be ascertained from diet.
2. Extra Virgin Olive Oil with its cardioprotective, neuroprotective monounsaturated fatty acids appears in abundance in the research. A daily tablespoon is seemingly an investment in your Brain & Heart Health.
3. Leafy Greens. Nutrients in dark green leafy vegetables dual-support Brain and Heart health by potentially binding (naturally produced) bile acids and thus regulating the impact of LDL cholesterol (the less-beneficial type of cholesterol) in the body. These foods are also rich in Magnesium and blood-flow-encouraging Nitrates* which convert into Nitric Oxide during metabolism which helps relax and support suppleness in blood vessels.
*Be cautious with this interpretation; some people physiologically react to dietary nitrates so of you can tolerate nitrates a palmful of daily leafy greens is ample for a healthspan-conscious diet.
4. Limiting saturated fatty red & highly-processed meats and sweetened (‘fizzy’) drinks could also be encouraged for Brainspan & Heartspan. Excess sugar, artificial sweeteners and saturated fats may be detrimental to artery health (encouraging less-optimal LDL cholesterol) and gut health. You’ve likely heard the terms ‘clogging up arteries’ and ‘gut microbiome dysbiosis’ which these foods encapsulate, so try to minimise these ingredients & foods as cautiously as possible if longevity-of-healthspan is important to you.
Please note that these are just a few general recommendations; they are not personalised and they are not tailored to include recommendations for any existing health imbalances or medical conditions. In these cases, if you have a health or medical condition that needs specific nutritional management and requirements, please consult a medical professional alongside a Nutritionist/Dietician expert.
In the meantime, don’t forget Eat, Drink, Think Nutrition and spare a thought (no pun intended) for your Brain health. Losing your Brain power can be even more devastating to you, and those around you, than losing an aspect of your physical health, so why wouldn’t you start to look after your Brain ASAP since diet and lifestyle modifications actioned NOW could save a lot of distress and heartbreak later in life.
REMEMBER: if you are taking any medications always consult a Registered Nutritional Therapist as well as your Doctor before making significant dietary or lifestyle changes. This blog post is written for educational purposes only and in reference to ‘food’. It is NOT advocating taking dietary supplements. It is very important to always consult a Registered Nutritional Therapist and your Doctor before introducing any dietary supplements into your health regime as these qualified professionals will be able to offer personalised and safe recommendations.
If Brain, cognitive and/or memory are issues which you are struggling with and you want to discover the inspiring & sustainable diet & lifestyle programmes offered by Nutritional Therapy, get in touch via the Contact Me page on this website, or directly on info@eatdrinkthinknutrition.co.uk for more information about 1:2:1 Consultations with Kate at Eat Drink Think Nutrition®
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