Safeguard Your Mind and Emotions by Adopting Six Healthy Lifestyle Practices
In the vibrant city of Seattle, both the famed indie band, The Head and the Heart, and the body's two essential organs—the heart and the brain—share a name. Yet, in contrast to the harmonious overlap, these vital organs are often perceived as at odds. However, their health is intricately linked, and an ailment in one invariably impacts the other.
"Brains and hearts," explains Dr. David Tirschwell, medical director of Comprehensive Stroke Care at Harborview Medical Center, "are intimately entwined, and brain diseases can influence the heart, and vice versa."
A Symphony of Heart and Mind
Your heart's primary responsibility is to pump blood roller-coaster style to every corner of your body, including the brain. The brain, in return, craves this supply, relying on the blood's oxygen and nutrients for sustenance. A mere interruption in the delivery can lead to a stroke, a catastrophic event causing brain cells to die from a lack of blood flow.
A stroke occurs due to blockages in the blood vessels leading to the brain (known as ischemic strokes) or ruptured blood vessels resulting in bleeding within the brain (hemorrhagic strokes). In certain instances, transient ischemic attacks, temporary episodes of reduced blood circulation, also pose a threat.
Given the heart's crucial role in supplying life-sustaining blood and oxygen to the brain, it's no surprise that heart disease, such as atrial fibrillation, heart failure, and high blood pressure, increases the likelihood of experiencing a stroke.
For example, individuals struggling with atrial fibrillation, an abnormal heart rhythm, face a fivefold increased risk of suffering a stroke. This irregular rhythm encourages the formation of blood clots in the heart, which can break free and migrate to the brain. Similarly, both heart failure and high blood pressure escalate the chances of blood clots forming in the heart and aggressively heading to the brain. High blood pressure, the leading cause of heart disease and stroke, damages blood vessels and augments the possibility of rupture.
Vascular Health and Memory Loss
Vascular health notably influences cognitive function in older individuals. Research indicates that upholding vascular health低 chances of developing Alzheimer's disease and dementia. "It's come to light that what safeguards your vascular health, also reduces your risk of dementia," elucidates Dr. Tirschwell.
High blood pressure remains a common culprit in harming both the vascular system and the brain, contributing to hemorrhagic stroke and vascular dementia.
Boosting Heart and Brain's Performance
Discussions on strokes, heart disease, and dementia can be unsettling, but the intertwined nature of the heart and brain offers a silver lining. Improving heart health simultaneously benefits the brain.
Dr. Tirschwell endorses the American Heart Association's guidelines for boosting heart and brain health:
- Fuel Your Body: Aim for a well-balanced diet rich in whole grains, fruits, vegetables, lean proteins, nuts, seeds, and healthy fats like olive and canola oil.
- Get Active: Aim for 150 minutes of moderate exercise weekly, like a brisk walk, and 75 minutes of vigorous physical activity, like HIIT workouts.
- Kick Nicotine to the Curb: Say adios to cigarettes, e-cigarettes, and vaping. If you're trying to quit, tobacco cessation programs, and the Washington quit line, can lend a helping hand.
- Sweet Dreams: Shoot for seven to eight hours of slumber every night. Establishing a cool, dark, and quiet sleep environment can make it easier to snooze. Avoid tech before bedtime, and consider using a white noise machine.
- Maintain a Healthy Weight: Adopting healthy lifestyle habits can help you achieve and maintain a healthy weight. The American Heart Association considers a BMI of 25 as ideal, though it's essential to remember that the BMI assessment tool isn't foolproof.
- Monitor Your Numbers: Regular checkups with your primary care physician can help monitor your blood pressure, cholesterol, and blood sugar levels to ensure they're in a healthy range. Remember, excessive cholesterol can narrow blood vessels, and high blood pressure and sugar can harm both the heart and the brain.
Changing habits can be challenging, but self-compassion and taking small, consistent steps can lead to long-term success. Your head and heart will reward you with sustainable well-being.
"The link between the heart and brain extends beyond just their shared name in Seattle's indie band, as demonstrated by Dr. Tirschwell's research. Poor heart health, such as that caused by atrial fibrillation, heart failure, and high blood pressure, can increase the risk of stroke, which can lead to brain cell death. Conversely, vascular health plays a significant role in preserving cognitive function and reducing the risk of dementia, particularly Alzheimer's disease, in older individuals. To foster a healthier heart and brain, following the American Heart Association's guidelines, which include maintaining a balanced diet, regular exercise, quitting smoking, ensuring adequate sleep, maintaining a healthy weight, and monitoring vital numbers, can offer a holistic approach to promoting both heart and mental health."
