Optimize Your Blood Pressure to Protect Your Brain

Every six weeks, we meet to discuss how to protect our brains from cognitive decline. Blood pressure management is one of the strongest levers we have to reduce MCI–a condition that precedes most dementia cases. Evidence for this includes the SPRINT MIND trial [https://pubmed.ncbi.nlm.nih.gov/30688979/] (2019), a randomized controlled trial of over 9,000 adults, which found that lowering systolic blood pressure to a target of 120 rather than 140 significantly reduced the incidence of mild cognitive impairment (MCI) by 19%. For optimal health and brain function, you don’t want blood pressure to be too high or too low. Our discussion may include: * Hypertension medications and lifestyle encouraged in the SPRINT MIND trial * A close look at two dietary approaches: DASH and KetoFLEX 12/3 * Potassium-rich food intake * Moderating sodium intake with different relative targets for when in ketosis (because of changes in renal sodium handling and reduced hyperinsulinemia) and when sweating a lot (due to physical activity, sauna, hot weather) * Weight loss * Exercise * Treating sleep apnea * Blood pressure interventions with weaker support: magnesium supplementation, breathing practices * Safety: blood pressure that falls quickly can cause dizziness, falls, and worse; therefore, nobody should adjust their own medication or embark on serious lifestyle changes for blood pressure reduction without monitoring * Hypotension: why you don’t want too low of blood pressure because that can create brain hypoperfusion * Orthostatic Hypotension I invite you to bring your questions, disagreements, and challenges implementing blood-pressure modifying lifestyle changes so that you can get more out of our support group. I hope you’ll join us in a quest for better blood pressure because it means not just less dementia risk, but also fewer strokes, fewer heart attacks, and a longer life. This meeting is educational and does not constitute medical advice. Do not start, stop, or change any medication without your physician. WHO All interested in brain health are welcome. Please RSVP even if you might not make it so that your host (Jen) can communicate with you if there are any meeting changes. Attendees are encouraged to review our San Diego Dementia Prevention Support Group guidelines by applying to JOIN our private Facebook group "The Brain Health Bunch" at https://www.facebook.com/groups/brainhealthsupport [https://www.facebook.com/groups/brainhealthsupportgroup/?__cft__[0]=AZUNmZJ8efUK-B7-OnTkJilq_P4VWpVRESurHGmj6wlEk8_uVG4WqBUAUs-i2C-9H1auALbfzSTzFR-fVBemB_U10vp7tcWCF-LSWgFiamWaLQ&__tn__=q] WHAT TO BRING A hat, sunscreen, jacket, and/or water may be useful depending on the weather. Consider bringing a portable chair for ease of repositioning under changing shady or sunny conditions. LOCATION We'll meet at the NORTHEAST end of San Dieguito COUNTY Park, referred to as the "lower park", at 15998 El Camino Real, Del Mar, CA 92104. See the map above and double check the that you are NOT headed to a different park called "San Dieguito River Park". Find us near the three picnic tables and large pepper tree southeast of the beautiful BUTTERFLY GARDEN entrance. Message me (Jen) if you cannot spot our group when you get to the location. DIRECTIONS From the 5 freeway, take the Lomas Santa Fe Dr exit and turn right to head westward on Lomas Santa Fe Dr for about one mile. Turn left onto Highland Drive. Take Highland Dr northeast until it crosses El Camino Real. Turn RIGHT on El Camino Real and look for parking on the righthand side. PARKING If you park in the free spaces outside the northeast park entrance, you'll have a two-minute walk between two ponds toward the Butterfly Garden (pictured). Or pay $5 to drive through the entrance, then take the first right to park in one of the 20 spaces surrounding the Butterfly Garden. AMENITIES Nearby bathrooms, drinking fountains, and handicap parking. CHECK THIS EVENT PAGE FOR UPDATES Please check this event page BEFORE leaving in case any changes have been made in venue/timing. If the forecast the day before the event shows likelihood of very hot or rainy weather, people who have RSVP'd "yes" may receive an invitation to a videoconference instead. IMPORTANT: By attending, you agree to PARTICIPATE YOUR OWN RISK and to make your own decisions about whether to engage in any of the diet, movement, lifestyle, or other activities discussed. All participation in this support group is entirely at your own risk and not a replacement for seeing a licensed healthcare provider.