HBP, brain: Not a good pair

Hyperactive. Hyperglycemia. Hyperventilation. You know “hyper” is a sign that a condition can cause you distress or chronic illness. Well, add high blood pressure — and prehypertension — to that list. It turns out that even if you only have elevated blood pressure for a short while and are middle aged, not elderly, it damages your brain and reduces your cognitive powers.

An important new study out of Brazil followed more than 7,000 participants for up to six years and found that having prehypertension — no matter how long it lasts — damages what’s called fluency, which indicates cognitive decline. The study also found full-blown high blood pressure for any length of time before age 55 flat-out diminishes your ability to remember things.

Having high blood pressure for any length of time over the age of 55 reduces your memory and your overall cognitive powers.

These findings, published in the journal Hypertension, make it crystal clear that it’s vital to maintain a healthy BP throughout your lifespan. Fortunately, getting your blood pressure under control simply requires lifestyle changes and taking meds (over 150 are approved). So what can you do to prevent prehypertension or blood pressure or to help get ‘em under control?

— Be aware of the risk factors: excess weight, inactivity, chronic insomnia, alcohol dependence, a genetic predisposition, smoking and diabetes.

— Aim to get 300 minutes of exercise and two strength-building workouts of 20 to 30 minutes a week.

— Opt for plant-based foods rich in potassium, fiber, and protein. Reduce or eliminate salt intake if your doctor advises.

— Don’t smoke/vape (anything) or drink excess alcohol.

— Lose at least 5 to 10 pounds if you’re overweight or obese.

— Cultivate great sleep habits — seven to eight hours nightly in a dark, cool, quiet room.

— Have your pressure checked regularly on both arms.

Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into “The Dr. Oz Show” or visit www.sharecare. com.