Daily Routines to Lower Your Morning Blood Pressure
The National Library of Medicine provides resources for identifying emergency medical situations, and one of their lists includes signs for emergency medical attention. However, it's essential to focus on preventative measures as well, as common habits can increase the risk of dementia.
Excessive alcohol consumption is a key factor to consider. Drinking too much alcohol can reduce brain white matter volume, shrink memory-related brain areas, and potentially cause alcohol-induced dementia. A sedentary lifestyle, on the other hand, can lead to cognitive decline over time. Regular moderate exercise (about 30 minutes daily) benefits brain health significantly.
Skipping breakfast may negatively impact both short-term and long-term brain health, as the brain needs glucose after sleep to function well. Frequently multitasking strains attention spans and impairs memory and mental clarity, increasing cognitive risk.
Chronic conditions such as hypertension, high cholesterol, diabetes, obesity, and smoking have all been linked to around 35% of dementia cases, indicating modifiable risk factors. Loneliness and social isolation similarly increase dementia risk on a scale comparable to physical inactivity and smoking.
Head injuries, often caused by activities like cycling without a helmet, increase the risk due to trauma’s link with dementia. These habits are often modifiable, which suggests that lifestyle changes focusing on maintaining a healthy diet, regular exercise, avoiding excessive alcohol, managing chronic conditions, fostering social connections, eating breakfast, and protecting the brain from injury can help reduce dementia risk.
In addition to these lifestyle changes, resources from institutions like the Mayo Clinic and Harvard T.H. Chan School of Public Health offer information on the dangers of high blood pressure and its effects on the body, as well as the impact of added sugar. The Mayo Clinic is also researching the effects of caffeine on blood pressure, while Harvard Health Publishing provides information on meditation and relaxation techniques to lower blood pressure.
The International Journal of Hypertension found a link between skipping breakfast and hypertension in adults, and the University of Maryland Medical System confirms that meditation can help lower blood pressure. Calling 911 is recommended for serious medical symptoms.
By making conscious choices about our daily habits, we can significantly reduce our risk of developing dementia and improve our overall health and wellbeing.
[1] National Library of Medicine. (n.d.). Signs of Emergency Medical Attention. Retrieved from https://medlineplus.gov/ency/article/000044.htm [2] National Library of Medicine. (n.d.). Identifying Emergency Medical Situations. Retrieved from https://medlineplus.gov/ency/article/000045.htm [3] Alzheimer's Association. (2021). 10 Warning Signs of Alzheimer's. Retrieved from https://www.alz.org/alzheimers-dementia/10-signs-of-alzheimers-memory-loss-changes-in-thinking-familiar-to-most-people
- Incorporating regular fitness-and-exercise, maintaining a healthy diet, and avoiding excessive alcohol consumption can help reduce the risk of developing dementia, as these lifestyle factors have been identified as modifiable risks for dementia.
- Paying attention to mental-health, including reducing stress, fostering social connections, and engaging in mindfulness practices like meditation, can contribute to both mental and cognitive health, potentially lowering the risk of dementia and improving overall health-and-wellness.
