[B030] “Your Heart Talks to Your Brain—Are You Listening?”

Introduction

Worried about memory loss or dementia as you age? You’re not alone—and this study might just change the way you think about your heart and brain health. Researchers have found that how your blood pressure and fitness levels evolve through adulthood could significantly impact your dementia risk. If you're in your 30s to 50s, this is especially worth your attention.

The heart and the brain

Understanding Blood Pressure – Made Simple

Systolic Blood Pressure (SBP): This is the top number in a blood pressure reading. It measures the pressure in your arteries when your heart beats. Think of it as the “push” your heart gives.

Diastolic Blood Pressure (DBP): This is the bottom number. It shows the pressure in your arteries when your heart is resting between beats.

A normal reading is generally around 120/80 mm Hg. Both numbers matter, but this study shows that keeping both in a healthy range—especially in midlife—is key for brain health.

What the Research Shows

• People with better long-term patterns of lower SBP/DBP and higher cardiorespiratory fitness had a lower risk of developing dementia in old age.

  
  

• Key findings:

  • Dementia risk was reduced by up to 37% in those with healthier trajectories (especially ages 45–55).

  • The benefits were seen across all age groups studied—young adults (35–45), middle-aged, and older adults.

  • Risk differences ranged from 2% to 10% lower in the healthier groups compared to those with higher blood pressure and lower fitness levels.

• These results were consistent regardless of gender, though some variations in effect size were seen in older men and women.

  
  

The Role of Modifiable Risk Factors

Here’s where it gets really empowering, around 40% of dementia cases worldwide are linked to modifiable risk factors—things you can do something about.

From this study and broader research, here are key controllable contributors:

• High blood pressure in midlife (especially SBP >130 mm Hg)

• Poor cardiorespiratory fitness

• Low levels of physical activity

• Diabetes, smoking, alcohol use, and poor mental health

  
  

These aren’t just statistics—they represent real-life changes that could delay or prevent dementia in millions. By focusing on preventive action in midlife, the window of opportunity is wide open.

Facts About the Study

• Study name: HUNT Study (Trøndelag Health Study, Norway)

• Published: Journals of Gerontology: Series A, 2024

• Participants: 7,594 adults

• Age at start: Average 44.7 years

• Follow-up period: Over 30 years (from 1984 to 2019)

• Main variables: Systolic & diastolic Blood pressure, estimated cardiorespiratory fitness

• Outcome: Dementia diagnosis assessed in people aged 70+

  
  

Study Limitations

• Cardiorespiratory fitness was estimated using validated formulas—not directly measured.

• Only one dementia assessment at the end, meaning exact timing of onset was unclear.

• Results are mostly applicable to European ancestry due to the demographic.

• Possible survivor bias, especially in older participants.

• Some influential factors like diet or medication use weren't tracked.

  
  

Research to Action

Here are 3 practical ways to apply this research to your life:

1. Check your blood pressure regularly—and take steps to stay under 130/80 mm Hg.

2. Get your heart rate up! Aim for at least 150 minutes of moderate aerobic activity each week (like brisk walking or cycling).

3. Start now, not later. The strongest benefits were seen in people aged 45–55, but it's never too early (or late) to build good habits.

   
   

Boost Summary

This study proves it: what you do in midlife can shape your brain health decades later. Maintaining normal blood pressure and staying physically active can lower your risk of dementia—something that currently affects over 57 million people worldwide.

So go ahead: book that check-up, get moving, and make your brain proud. Small steps today could make all the difference for your mind tomorrow.

Referencing

Lerfald, M., Allore, H., Nilsen, T.I.L., Eldholm, R.S., Martinez-Velilla, N., Selbæk, G., & Ernstsen, L. (2024). Longitudinal Patterns of Systolic Blood Pressure, Diastolic Blood Pressure, Cardiorespiratory Fitness, and Their Association With Dementia Risk: The HUNT Study. The Journals of Gerontology: Series A, Biological Sciences and Medical Sciences, 79(8), glae161.

PMID: 38894618

DOI: 10.1093/gerona/glae161