We all know the importance of maintaining healthy blood pressure levels, but did you know that another key factor in keeping your memory intact as you age is pulse wave velocity (PWV)? PWV measures how flexible your arteries are by determining the speed at which blood moves through them with each heartbeat. The better your PWV, the less arterial stiffness and inflammation in your cardiovascular system you have.
This is crucial for your brain as it relies on blood for oxygen, nutrients, and waste removal. Impaired blood flow can result in strokes, memory decline, and even Alzheimer’s disease. So how do you maintain arterial flexibility to keep your PWV healthy and ensure proper blood flow to the brain?
The Importance of PWV for Brain Health
A recent study by Emory University researchers found that arterial stiffness, measured as PWV, is more strongly associated with cognitive decline than blood pressure. Ihab Hajjar, MD, MS, Associate Professor of Medicine and Neurology at Emory University School of Medicine, explains that by focusing on arterial stiffness, they were able to identify a group of healthy adults most at risk of developing cognitive decline.
In particular, individuals with higher PWV and hypertension were found to be at the greatest risk. This means that as we age, the decline of our mental capabilities has more to do with the underlying functions of our arteries than blood pressure or other traditional risk measures.
How to Maintain Arterial Flexibility
So, what steps can you take to improve arterial flexibility and maintain a healthy PWV for better brain health? Here are some suggestions:
1. Get Enough Sleep
Research shows that sleep deprivation can lead to chronic inflammation in your arteries. Make sure you are getting a sufficient amount of sleep every night, and consider incorporating deep breathing exercises as part of your bedtime routine to reduce stress and inflammation.
2. Avoid Pro-Inflammatory Foods
Processed and high-glycemic foods can cause inflammation in your arteries, contributing to poor PWV scores. Aim to cut out or minimize your consumption of such foods and opt for whole, unprocessed options instead.
3. Take Vitamin K2 Supplements
Vitamin K2 has been shown to increase arterial flexibility, with one study involving healthy post-menopausal women demonstrating a 50% decrease in the production of artery-stiffening proteins after taking the vitamin. While some foods like natto and fermented dairy products contain vitamin K2, you would need to consume significantly large amounts to achieve the 150 mg required for improving arterial health daily. Therefore, taking a vitamin K2 supplement is recommended.
4. Exercise Regularly
Regular physical activity promotes cardiovascular health by improving circulation and strengthening your heart muscles. Aim for 30 minutes of moderate aerobic exercise, such as brisk walking or swimming, most days of the week.
5. Adopt a Heart-Healthy Diet
Incorporating heart-healthy foods rich in antioxidants, fiber, and healthy fats into your diet can help reduce inflammation and improve arterial health. Consider consuming more whole grains, fruits, vegetables, lean proteins, and healthy fats like avocado, nuts, and seeds.
6. Manage Stress
Chronic stress has been linked to increased inflammation and arterial stiffness. Find ways to manage your stress levels through relaxation techniques, including deep breathing exercises, meditation, or yoga.
7. Don’t Smoke and Limit Alcohol Consumption
Smoking and excessive alcohol intake can both contribute to arterial stiffness, inflammation, and impaired PWV. If you smoke, consider quitting, and if you drink alcohol, do so in moderation.
By taking these steps to improve arterial flexibility and maintain a healthy PWV, you can help ensure that your brain receives the blood flow it needs. In turn, this can reduce the risk of cognitive decline and memory issues as you age and help you stay sharp and focused for years to come.
