How heart health affects brain health

The mind and body connection is more than a common phrase or idea. In fact, the heart and brain have tremendous impact on each other—so much so that a new field of medicine has emerged to study the relationship.

According to the National Library of Medicine, this new field is called neurocardiology ,with “neuro” relating to the nervous system or brain and cardio relating to the heart.

You may have heard of the fight or flight response, but have you thought about the brain telling the heart what it needs to do? Two primary pathways exist between the heart and the brain.

Sympathetic nervous system

The sympathetic nervous system is responsible for reactions such as flight but is also active when the body is stressed physically or psychologically. When the brain recognizes a threat or stressor, a message is sent to the hypothalamus which stimulates nerve signals to release adrenaline. This increases heart rate and blood pressure and tells the heart cells to work harder. When stress is chronic, the hypothalamus also triggers the release of cortisol.

Parasympathetic nervous system

This part of the nervous system is often called the rest and digest state. According to an article by The Hospital for Specialty Surgery, it down-regulates your nervous system using the vagus nerve. This is your body's way of telling your brain that it can relax because the danger has passed. The brain will tell the body to stop the release of adrenaline and cortisol, thus slowing your heart rate and lowering your blood pressure.

Specific conditions can set the stage to adversely affect the heart.

Chronic stress

Chronic or severe stress creates long-term effects like broken heart syndrome. This is a temporary condition brought on by stressful situations or extreme emotions, disrupting the normal heart function. Symptoms may be chest pain and shortness of breath, or in extreme cases, lasting cardiac complications. Studies suggest that cortisol effects from chronic stress may lead to elevated cholesterol, triglycerides, and blood pressure, all leading to heart disease.

Depression

The National Heart, Lung, and Blood Institute states that depression and heart disease may also have a link. Adults with depression show a 64% greater chance of developing coronary artery disease.
 

Social isolation
The American Heart Association reports a 29% increased risk of heart attack or heart disease for those experiencing social isolation. Social isolation may also negatively impact outcomes for those that have already had heart disease. Conversely, happiness, optimism, gratitude, sense of purpose, life satisfaction, and mindfulness help lower risks.

The American Heart Association states the same risk factors that contribute to high rates of heart disease may also impact the rising prevalence of brain diseases, including stroke, Alzheimer's disease, and dementia. According to the American Heart Association, statistics on heart health show that those with hypertension or high blood pressure may be at a five times greater risk of cognitive decline from the global cognition organization.

Heart failure, as defined by the American Heart Association, is a term used to describe a heart that cannot keep up with its workload. It is a chronic, progressive disease in which the heart muscle is unable to pump enough blood to meet the body's need for blood and oxygen. Heart failure occurs several ways.

Atrial fibrillation

This condition causes an irregular rhythm, often very fast, and can increase the risk of blood clots in the heart chambers. If a clot travels through the body, a stroke or dementia may occur.

Coronary artery disease

Coronary artery disease develops when the blood vessels that supply the heart become damaged, leading to a 40% increase in cognitive issues like dementia.

A few key habits can help improve the connection between your brain and your heart health.

Diet
The Mediterranean-DASH Intervention for Neurodegenerative Delay diet, known as the MIND diet, is a combination of the Mediterranean diet and the DASH diet. The DASH diet is an eating plan aimed to help lower blood pressure and the MIND diet focuses on healthy food choices, including:

• Leafy green vegetables
• Nuts and berries
• Beans
• Whole grains
• Fish
• Poultry
• Olive oil
• Legumes

Avoid or limit added sugars, sugary beverages, sodium, highly processed foods, refined carbohydrates, saturated fats, and fatty or processed meats.

Sleep

The National Heart, Lung, and Blood Institute reports lack of sleep may alter some brain activity. Additionally, the American Academy of Sleep Medicine states adequate sleep may help reduce risks associated with anxiety, depression, irritability, high blood pressure, obesity, and diabetes.

This organization recommends the following for better sleep.

1. Set a regular sleep time and try to sleep at least 7 to 8 hours.
2. Exercise regularly and expose yourself to natural sunlight.
3. Avoid taking naps after 3:00 PM.
4. Avoid caffeine, alcohol, and heavy meals close to bedtime.
5. Turn off electronics at least 30 minutes before bedtime.
6. Create a sleep space that is dark and quiet.

Relax and de-stress

Stress affects everything from sleep to moods, eventually negatively affecting brain health. Explore new ways to practice wellness.

Meditation

Meditation is a great choice. This practice of stress reduction is meant to increase one's awareness of the present moment and promote acceptance.According to the Mayo Clinic, one study showed that the area of the brain dedicated to regulating emotions was significantly larger in meditators. If you are interested in meditation, visit us here to find meditation moment classes on a variety of topics.

Mindful movement

Consider adding a physical activity like yoga that includes structured breathing, controlled movement, and mental focus. The Mayo Clinic finds yoga to be beneficial for people who are highly stressed.

Laughter

Laughter ignites a stress response in your brain and then cools it down, leaving you with less stress and positive physical changes that make it hard to feel anything other than happiness.

Medications

Sometimes, despite all efforts to change health through lifestyle, medication may be needed for blood pressure, cholesterol or blood sugar or to manage depression or other chronic conditions.

Cultivating a healthy relationship between your brain and heart is important for overall health and to minimize the risks for heart disease or cognitive issues. Regular exercise, a healthy diet, and avoiding smoking all contribute to a healthier mind and body, as well as finding new ways to stay connected and social at all ages.

Related articles:

https://www.centerwellprimarycare.com/en/resources/ways-to-lower-blood-pressure.html

https://www.centerwellprimarycare.com/en/resources/heart-health-tips.html

https://www.centerwellprimarycare.com/en/resources/brain-exercises-healthy-aging.html

Content contained on this page is for informational purposes only and does not constitute medical advice. Consult your health care provider before beginning any new fitness or dietary plan. References provided are for informational purposes only and do not constitute endorsement of any websites or other sources. Should you have any health-related questions, you should contact your health care provider.