It’s often said that our hearts and minds are linked. But did you know that this theory has a basis in medical science? Our bodies are a complex network of systems, all working together to keep us alive – and the brain (cognitive), and heart (circulatory), systems are more closely connected than you’d think.  

While poor circulation caused by damaged blood vessels can result in a heart attack or stroke, it can also lead to vascular dementia. Likewise, a drop in brain stimulation can lead to depression and anxiety, which over time can affect the heart with symptoms including high blood pressure and reduced blood flow.   

In short; the brain benefits from oxygen-rich blood being pumped from the heart, and your overall heart health can also be improved by positive brain activity. It’s a win-win! 

With around one in six people over the age of 80 having some form of dementia, and 20% at risk of heart failure, it’s increasingly important to keep our hearts and minds strong as we get older. The brain uses 20% of the blood pumped from each heartbeat, which goes to show just how crucially these two organs are linked!  

With this in mind, we recommend the brain and heart health tips below.

Note: The information in this article is for educational purposes only, and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you’re seeking medical advice, diagnoses, or treatment.

9 steps to improving brain and heart health  

Test yourself 

Our brains change every day as we get older – for better and for worse. Cognitive decline is often a part of the ageing process, but this doesn’t mean it’s inevitable. One of the best ways to ensure your brain changes for the better is to keep it active.  

Scientists have proven that mental stimulation is key to building connections between existing nerve cells, and can even help the brain generate new ones. This is known as ‘neuroplasticity’ and it’s crucial to protect the brain against decline.  

The good news is that ‘mental stimulation’ can take many forms, from learning a new game or skill, to doing word puzzles or maths problems. It can even include activities that call for manual dexterity, like painting, drawing, or sewing. Anything that gets the cogs turning will have a positive effect on building up brain resilience, so have fun trying something new! 

Get your blood pumping to boost brain and heart health 

Physical activity is a great way to get the blood pumping, which is essential for both a healthy heart and brain. During exercise, the brain is treated to a boost of oxygen-rich blood, which helps improve mental function. It’s also been proven that, over time, regular exercise actually increases the number of tiny blood vessels supplying oxygen to the thinking part of the brain (cerebrum), making it healthier and more efficient. 

Taking a short walk every day is enough to help improve both brain and heart health. Nordic walking poles are a great way to work the upper body as well as the lower body while you walk; they also provide support and challenge co-ordination skills. If mobility is limited, exercise by lifting light weights or using resistance bands while seated, and get the blood pumping for better heart health!  

Improve blood pressure and cholesterol 

Blood pressure and cholesterol levels are good indicators of internal health. They also have a negative effect on the brain and heart if not kept under control. High blood pressure puts strain on the blood vessels, causing them to weaken, and in some cases, burst; it is the leading cause of heart disease and stroke.  

High cholesterol is another factor that can hinder circulation. A build-up of cholesterol in the blood can clog the vessels, causing them to narrow. This increases blood pressure and restricts blood flow through the heart and to the brain. Having uncontrolled high blood pressure and cholesterol is linked to the onset of dementia as well as heart disease. 

Luckily, there are several ways to improve blood pressure and cholesterol levels. The two most important are diet and exercise. Besides giving the old ticker a good workout, exercise lowers blood pressure, cholesterol, and blood sugar, which all contributes to a healthier heart and brain. Eating more low-fat, low-salt foods like wholegrain cereals, brown rice, fruits, and vegetables will lower cholesterol, too. Cutting down on caffeine and alcohol can also help bring blood pressure down. 

Practise co-ordination 

As we get older, our reflexes can become slower. This is partly due to the deterioration of brain cells involved in motor control, and also due to changes in nerve fibres, which slows down messaging from the brain to our muscles. This is another one of those ‘use it or lose it’ functions that can be improved over time with regular practice. Activities that challenge co-ordination skills are the perfect exercise for nurturing this kind of brain activity, and ideal if mobility is limited. Anything from building a tower out of bricks to playing computer games can tap into the part of the brain that controls co-ordination and keeps those synapses firing.  

A healthy brain and heart starts with a good diet 

A balanced diet is the basis for good overall health, but there are certain foods that are particularly good for better brain and heart health. Omega-3 is an essential ‘good fat’. It’s crucial to brain and heart function, among other things, and is something the body can’t produce on its own. The only way to get enough Omega-3 to keep your brain and heart healthy is by eating foods that are rich in it.  

Oily fish such as salmon, mackerel, pilchards, and sardines are all high in Omega-3. These are the best kinds of foods for supporting your brain health, packing a powerful dose of good fat. And it doesn’t matter if you choose fresh or tinned fish; both are beneficial when it comes to getting enough Omega-3. 

Leafy green vegetables like spinach and broccoli, and some seeds and nuts – especially walnuts – are also good meat-free alternatives loaded with Omega-3. 

When it comes to heart health, foods low in saturated fat are key. Avoiding things like confectionary, fatty meats, and products that contain lot of dairy will help keep saturated fat out of your diet and your cholesterol levels low. Aim to eat plenty of wholegrain foods, fruits, vegetables, and low-fat protein like fish and chicken instead.        

Lower mental stress for better brain health 

Along with poor diet, high levels of stress and anxiety are big contributors to increased blood pressure – something the heart can do without. Lowering mental stress plays a key part in your overall heart health. Poor mental health also impairs cognitive ability, making it harder to make decisions and to concentrate on simple tasks. The antidote is to ensure that, along with periods of stimulation, the mind and body also get plenty of rest. Sleep plays and important role in heart health. Meditation and mindfulness activities that take focus away from worries and place emphasis on relaxation and nourishment are also important. Yoga is especially good for this. If mobility is limited, seated yoga or even yogic breathing will have the same positive effects on heart and mind. 

Cut alcohol and tobacco 

This is easier said than done for a lot of older people, especially if smoking and drinking are long-term lifestyle choices.  

But alcohol and tobacco consumption both play a major part in damaging brain and heart health. For starters, smoking narrows blood vessels, clogging them with plaque. This raises blood pressure and slows blood flow through the heart and to other organs, including the brain, which can lead to heart disease, heart attacks, and stroke. It also reduces oxygen levels within the blood, which can lead to confusion and reduced brain function, among other things.  

Alcohol consumption is known to have a negative impact on cognitive ability, both in the short and long-term. It’s linked to depression, memory loss, and dementia, and in extreme cases, even psychosis. Stopping smoking and limiting drinking are both fantastic first steps towards looking after body and mind. If this seems like a daunting task, seek medical advice from a doctor on ways to stop smoking and drinking.    

Good hygiene makes for a healthy heart – and brain, too 

As we get older, even a common cold can have long-lasting implications that compromise the immune system. This makes the body vulnerable to other, more serious infections or illnesses, like pneumonia. As well as putting the heart at risk, long-term illness has a negative effect on mental well-being and stimulation, which can cause the brain to slow down. It may seem like an obvious one, but simple handwashing is one of the best ways to keep illnesses at bay – good news for both your heart and brain! 

Stay in touch with friends 

Making time for social interaction and building strong relationships has been scientifically proven to help lower blood pressure, decrease the risk of dementia, and increase life expectancy. One study showed that overall, our survival rate increases by 50% if we have strong social ties, while 80% of centenarians chat with at least one friend or family member daily. There’s very little that a cup of tea and a good chinwag can’t put to rights. When it comes to having a healthy heart and mind, is there anything better than spending time with friends?  

Want to learn more about how Advanced Care can help look after the health of your loved ones? Get in touch with our team today