When blood vessels are healthy, they act like strong highways, delivering oxygen and nutrients that your brain cells need to allow you to think clearly and stay active.
Keeping your blood flowing smoothly is one of the best ways to care for your brain. When blood vessels become stiff or clogged, the brain may not get enough of what it needs, and over time that can speed up memory loss and cognitive decline and increase the risk of developing dementia. Always remember — what’s good for your heart is also good for your brain.
The Lancet Commission on Dementia Prevention, Intervention and Care (2024) suggests taking care of your blood vessel health can lower dementia risk significantly. That’s a powerful reason to make small, brain-friendly changes.
So, how can you take care of your blood vessels to protect your brain? Here are four evidence-based strategies:
1. Keep blood pressure and cholesterol in check
Think of your blood vessels as the body’s delivery system. When blood pressure is too high or cholesterol builds up, that system slows down and makes it harder for your brain to get what it needs to function properly, leaving you feeling foggy, forgetful, or mentally drained.
Keeping your blood pressure and cholesterol at healthy levels helps your brain stay sharp, focused, and resilient.
How to do it: Add heart- and brain-healthy foods such as leafy greens, berries, oats, and nuts to your meals, and try to be physically active. Move in ways that you enjoy — walking, gardening, and dancing all count. Make regular check-ups part of your routine, so you can keep your blood pressure and cholesterol in the healthy range.
2. Say no to smoking and go easy on alcohol
Every puff of smoke and every drink of excess alcohol takes a toll on your blood vessels, speeding up aging in both your heart and brain. The good news is that changing your habits can have an immediate difference: as soon as you quit smoking, or cut back on alcohol, your blood vessels begin to repair themselves.
How to do it: If you smoke, seek support to quit through counselling, nicotine replacement, or medications. If you drink alcohol, discuss with your healthcare provider what’s a safe amount for you to drink.
3. Support a healthy weight and steady blood sugar
Your brain depends on smooth, steady energy from your blood. Extra weight and frequent spikes in blood sugar put stress on blood vessels, which can lead to inflammation and slow down your energy supply.
By maintaining a healthy weight, and balanced blood sugar, you give your brain a stable flow of nutrients that support memory, attention, and mood.
How to do it: Aim for balanced meals with plenty of fruits, vegetables, whole grains, and lean proteins. Try to avoid high-calorie sugary items, which can cause sugar spikes.
Geriatric psychiatrist Dr. Amer Burhan recommends pairing a healthy diet with regular activity. He says, “In addition to a healthy diet and exercise, monitor your blood sugar levels to ensure they are within the healthy range, and seek advice from your doctor to adjust medications if needed.”
4. Reduce inflammation and oxidative stress
Chronic inflammation (caused by factors such as poor diet, stress, or obesity) and oxidation of fats in the blood gradually damage arteries, reduce blood flow to the brain, and speed up brain aging.
So, it’s critical to incorporate antioxidant-rich foods and anti-inflammatory habits to help protect both the heart and brain from these harmful effects.
How to do it: Include fruits, vegetables, nuts, and fatty fish in your meals while minimizing processed foods. “Support your diet with stress management, regular activity, and good-quality sleep,” says Dr. Burhan. “Your brain needs time to recharge and repair to protect itself from age-related decline.”
At Amica Senior Lifestyles, we understand the unique needs of seniors and offer services to enrich quality of life and foster brain health.
We provide healthy cuisine, specialized care, and engaging social programs. Our daily fitness classes range from seated mobility, yoga, strength training, and balance, to Zumba, Tai Chi, aqua fitness and more.
For residents with dementia, Amica offers specialized life-enrichment activities and personalized care in a safe and secure environment.
This series was developed in partnership with Dr. Amer Burhan, a renowned geriatric and brain intervention psychiatrist. He’s the Endowed Chair for Applied Mental Health Research at the Ontario Shores Centre of Mental Health Sciences as well as associate professor in Psychiatry at the University of Toronto. The doctor is also an adjunct professor at Ontario Tech University in Oshawa as well as at Western University in London, Ontario. He's internationally recognized for his work in cognitive and mental-health research. Learn more about his current research.
Disclaimer: The information provided in this guide is for general informational purposes only and should not be considered professional advice. Always consult with a qualified professional for any specific concerns.