Your "Normal" Blood Pressure is Silently Destroying Your Brain
Lowering your blood pressure could save your brain—here’s what you need to know right now.
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Today At A Glance:
High blood pressure silently destroys brain vessels, increasing the risk of dementia, Alzheimer's, and stroke without noticeable symptoms.
New research shows that lowering blood pressure to below 120 can significantly reduce the risk of death and cognitive decline.
With simple lifestyle changes, you can take control of your blood pressure today and protect your brain’s long-term health.
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Neuro Athletes,
Imagine This…
You’re in your 40s, living an active and healthy life. You eat well, exercise regularly, and always assumed your blood pressure was just fine. After all, your readings hovered around 135/85, which you were told is "normal." But suddenly, you begin experiencing memory lapses, frequent headaches, and trouble focusing. You go to your doctor, and after some tests, you’re diagnosed with early-stage vascular dementia—despite having no family history of brain disease.
This isn’t a random story. It’s a reality that many people face without even realizing the silent damage that’s been happening inside their brains for years.
The Dangerous Connection Between Blood Pressure and Brain Health
New research is revealing a shocking truth: what we used to consider “healthy” blood pressure levels may actually be harming our brains. A normal blood pressure reading of 140/90, which was once acceptable, is now known to be dangerous. Elevated blood pressure damages the blood vessels in the brain, increasing the risk of cognitive decline, stroke, and neurodegenerative diseases like dementia and Alzheimer’s.
Think of your brain’s blood vessels as delicate highways delivering oxygen and nutrients. When blood pressure is too high, those vessels are under constant stress, becoming stiff and narrow. Over time, they struggle to deliver the oxygen-rich blood your brain needs to function properly.
This can lead to “mini strokes” that chip away at your cognitive abilities without you noticing—until it’s too late.
The Science Behind the Numbers
Groundbreaking studies like the SPRINT Trial have shown that lowering systolic blood pressure (the top number) to below 120 can dramatically reduce the risk of heart attacks, strokes, and even death. In fact, the SPRINT study was so conclusive that it had to be stopped early because the benefits were undeniable.
People who reduced their blood pressure below 120 had a 25% lower risk of death compared to those who maintained a systolic pressure of 140. Another large-scale study in China echoed these findings, showing a 21% reduction in overall death risk for those who managed to keep their blood pressure under 120.
Why Should You Care?
Because your brain is at stake. High blood pressure is one of the biggest yet preventable risks for brain disease.
The scary part?
Most people don’t know their blood pressure is too high, and even fewer realize the damage that’s happening to their brain vessels. If you’re walking around with “normal” blood pressure at 135 or 140, you could be setting yourself up for cognitive decline.
How to Monitor Your Blood Pressure: Start Today
To protect your brain, you need to take control of your blood pressure now. Here’s how:
Get a Blood Pressure Monitor: You can easily buy an at-home blood pressure monitor to start tracking your levels. Aim for readings in the morning and evening, making sure to stay seated and relaxed for accurate measurements.
Track Your Results: Use an app like Apple Health to log your daily readings. Look for trends and discuss them with your doctor, especially if your readings are consistently above 120/80.
Set a Target: The new goal for optimal brain and heart health is below 120/80, not 140/90. Even if your readings are slightly high, take action now to avoid future problems.
How to Lower Your Blood Pressure: 5 Actionable Steps
Boost Potassium: Foods rich in potassium, such as avocados, spinach, and beans, help balance sodium levels in your body and relax blood vessels. Incorporate these into your daily meals.
Cut the Salt: Most sodium we consume comes from processed foods. Switch to low-sodium options, cook at home more often, and if needed, use a salt substitute that contains potassium chloride.
Exercise Regularly: Aim for at least 30 minutes of moderate activity five times a week. Walking, cycling, or swimming are great ways to keep your blood pressure in check.
Manage Stress: Chronic stress can lead to elevated blood pressure. Incorporate deep breathing, meditation, or mindfulness exercises into your routine to lower stress and improve your blood pressure.
Improve Sleep: Poor sleep quality can raise blood pressure. Aim for 7-9 hours of good sleep per night. Start by setting a consistent wake-up time, even on weekends, and limit caffeine intake to the early part of the day.
What next?
Your blood pressure is not just a number—it’s a key factor in protecting your brain. Every day that your blood pressure stays above 120, you’re increasing the risk of irreversible brain damage.
But the good news is that with a few changes in your lifestyle, you can control it.
Until next week,
Louisa x
I have been reading about BP a lot here lately as mine apparently went up. I made a Drs appt and being I knew nothing I walked away with whatever the Dr told Me. She told Me 140/90 is the new normal. 😒 but I was told by my father is was 120/90. So which is it? This all kind of hit Me out of nowhere and I attributed it to a lot of bad habits I took on within the late year ( especially the last two months). Eating 1/2 to a pint of Ben and Jerry’s to wind down from work every day/night and then heading off to bed. Eating badly. Staying up late and sleeping in the next day. Not drinking a lot of water and possibly stress from work and life in general. I would like to work this down on my own and I don’t think my Dr outside of a pill will office much else. Can anyone help Me with this?