Various prevalent heart ailments may heighten the likelihood of dementia, as per medical professionals.
"Dementia is commonly perceived as an unconquerable and remorseless condition that cannot be thwarted," declared Dr. Fernando Testai, a neurology and rehabilitation professor at the University of Illinois College of Medicine in Chicago, in a statement.
However, evidence suggests that adopting a health-oriented lifestyle and detecting and treating vascular risk factors early can aid in preserving normal brain function and lessen the burden of Alzheimer's disease and related dementias, as stated by Testai, who helmed the writing group for the statement.
Approximately 130 million adults in the United States experience some form of heart disease, as per the AHA. Adopting a heart-friendly lifestyle should commence from infancy, even before birth, suggested Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver.
"This call to action is particularly crucial now because numerous Americans have heart disease and individuals are becoming ill earlier in life," said Freeman, who was not involved in crafting the AHA statement.
"The typical American predicament is that we all labor diligently throughout our lives," Freeman stated. "We save our funds, we prepare for retirement, and then we anticipate heart attacks, strokes, dementia — illnesses that could potentially be circumvented if we can act quickly enough and alter our lifestyles."
Dementia and arterial plaque
Coronary heart disease, the accumulation of plaque in the body’s arteries, is the leading cause of mortality globally, according to the World Health Organization. Deaths from coronary artery disease increased from 6.4 million in 2000 to 9.1 million in 2021, reported the WHO.
The disease also takes a toll on the brain. Arterial narrowing caused by coronary heart disease and high blood pressure can diminish blood flow and harm the small blood vessels in the brain, resulting in cognitive impairment, as announced by the AHA. High blood pressure and type 2 diabetes can also decrease blood flow to the brain and intensify inflammation, leading to cognitive decline and dementia.
Having coronary heart disease increases the likelihood of future dementia by 27% compared to individuals without heart disease, according to the AHA statement. The disease may start in a person's 40s and 50s, often exhibiting no noticeable symptoms to forewarn an individual of the danger.
Heart attacks and heart failure
Someone in the United States experiences a heart attack approximately every 40 seconds, estimated the AHA. Among those who survive, up to 50% may encounter loss of brain function, with some experiencing a more significant decline into cognitive impairment, the AHA statement mentioned.
Heart failure is a more severe form of heart disease, in which the heart is too weak to distribute sufficient blood and oxygen to the body's organs. According to the new scientific statement, up to 81% of people with heart failure may experience some form of cognitive decline that impacts memory, language, or their ability to think and strategize.
"Emerging evidence suggests that the interplay between the heart and the brain is more profound than we previously suspected," Testai said via email. "Vascular risk factors related to cardiac diseases, such as diabetes, can elevate the levels of beta-amyloid in the brain, which is recognized as a key marker of Alzheimer's disease."
"In return, beta-amyloid has been discovered in the heart and is associated with cardiac dysfunction," he said. "These findings imply a fundamental biochemical connection between the heart and the brain."
A-fib and dementia
Atrial fibrillation, or A-fib, refers to an irregular heartbeat often described as a "quiver," "flutter," or "flip-flop" of the heart in the chest.
A-fib is the leading cause of stroke in the US. Strokes stemming from A-fib tend to be "more severe than strokes with other underlying causes," as stated by the US Centers for Disease Control and Prevention.
Microhemorrhages that could lead to cognitive decline are more prevalent in people with A-fib, according to the new scientific statement. In fact, individuals with A-fib have a 39% increased risk of memory or thinking issues.
The frequency of A-fib in the US is escalating — estimates suggest up to 16 million people will have A-fib by 2050.
Emphasize lifestyle modifications
Modern medicine boasts remarkable drugs — such as statins and cholesterol-lowering medications — that can impede or slow heart disease, especially if detected early, Freeman said. Regular checkups and adhering to prescribed medications daily are essential to achieving this outcome, he added.
However, the efficacy of medications has its limitations. For example, aggressively treating high blood pressure has shown promise in reducing mild cognitive impairment but not dementia, the AHA statement stated.
"Humans were designed to live very differently than we live today, and it's crucial that people comprehend how extraordinarily significant lifestyle is," Freeman said.
What are the primary lifestyle factors that promote brain health? Nothing new here.
Prioritize sleep
Maintaining optimal rest can enhance mood, increase energy, and sharpen the brain. People who experience more disrupted rest in their 30s and 40s are more than double as likely to encounter memory and thinking problems decade later, found a January study.
The "optimal range" for restorative sleep involves sleeping continuously through the four stages of sleep four to six times each night. Since each cycle typically lasts around 90 minutes, most individuals require seven to eight hours of relatively undisturbed sleep to reach this objective.
Switch to a more nutritious vegan diet, like the renowned Mediterranean diet, which has earned several accolades.
A study conducted in August revealed that opting for a diet rich in anti-inflammatory foods, such as whole grains, fruits, and vegetables, instead of a diet centered around inflammatory food choices like red meat and processed foods, such as sugary cereals, sodas, fries, and ice cream, can reduce the risk of dementia by an impressive 31%.
This advantage holds true even for individuals who already have pre-existing conditions like type 2 diabetes, heart disease, and stroke.
Lower stress levels
Elevated cortisol levels, often referred to as the stress hormone, have been linked to damage in the parts of the brain responsible for movement and information processing, as per a study published in October 2018. Another research study, released in March 2023, showed that individuals with high stress levels were 37% more likely to exhibit cognitive decline.
Stress isn't inherently harmful, and framing stressors as feasible challenges can be beneficial, experts assert. Other ways to mitigate stress include getting adequate sleep, consuming healthy meals, and reducing time spent on news or social media, according to the World Health Organization. Maintaining connections with others and practicing stress-relieving techniques, like meditation and deep breathing, also play a significant role. Physical activity is yet another powerful tool in this regard.
Emphasis on exercise
If you can only make one lifestyle modification, make it exercise, Freeman advised. The Centers for Disease Control and Prevention suggest that adults engage in 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity each week, along with strength training. Moderate physical activities, like brisk walking, leave you unable to sing a song but still capable of conversation. Exercise like jogging, swimming laps, or playing basketball makes speech virtually impossible.
Regular physical activity positively impacts the entire body, including the brain, as indicated by several studies. A study conducted in September 2022 found that individuals who walked at a brisk pace of 112 steps per minute for 30 minutes daily decreased their risk of dementia by 62%.
Even if you don't own a step counter, you can track your steps by counting them in 10 seconds and multiplying the result by six or counting them in six seconds and multiplying by ten. Both methods yield accurate results.
“Physical activity is truly remarkable,” Freeman told CNN. “And when combined with a more plant-based diet, stress reduction, adequate sleep, and social connections — that’s your secret sauce. It’s the elixir of life, if you will.”
Adopting a heart-friendly lifestyle, as suggested by Dr. Andrew Freeman, can help in promoting overall wellness and potentially reduce the risk of developing heart disease and related conditions, such as dementia. This includes eating a Mediterranean diet rich in anti-inflammatory foods and reducing consumption of inflammatory foods like red meat and processed foods.
Regular physical activity is another crucial component of a heart-healthy lifestyle. As reported by the Centers for Disease Control and Prevention, adults should engage in at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity each week, along with strength training. This can significantly impact the entire body, including the brain, reducing the risk of dementia by up to 62%, as found in a study.
