If you have been reading this blog long enough, you know that physical activity is a critical part of maintaining your overall health, but especially preventing Alzheimer’s Disease. Stress management, proper nutrition, cognitive engagement, and social interactions are also a part of a well-rounded lifestyle that we have talked about. Today we are going to look at the interactions between the cardiovascular system and your brain. Think about how many parts it takes for your car to work properly- if one part starts to break down, the entire vehicle starts to strain to function normally. Eventually, one broken piece may lead to another, or the car may just fail to drive anymore. Your body can be thought about in a similar way. It takes all of the different systems working together so that you can live your happiest and healthiest life.
Your brain is the command center for your entire body. In a similar way, your heart moves all the blood in your body. This blood flow is critical because blood is what carries oxygen and nutrients to your tissues and removes waste, like carbon dioxide [2]. Arteries carry oxygen rich blood away from the heart and towards the body, while veins receive blood from the tissues and carry the “used” blood back to the heart [2]. It is a fascinating cycle that seems simple but is very complicated!
One of the cool things about blood vessels is that they can be found in almost every crevice of the human body. Your brain alone has four arteries that supply it blood and many smaller blood vessels branch away to deliver oxygen to every section of the brain [6]. The brain also has lots of veins to get rid of any waste products, so they do not build up and inhibit brain function [6]. There are many medical conditions that can get in the way of cerebral circulation, such as hypertension, heart disease, diabetes, being overweight, or smoking [6]. You may notice that many of these conditions are also considered risk factors for developing dementia.
How well your heart works can affect your brain because of how intertwined they are. Having high blood pressure can lead to a buildup of plaque in your arteries- narrowing the passageway for blood to get to your brain and possibly causing damage to the blood vessels [7]. When your brain does not have enough oxygen or nutrients to support itself, brain function can start to decline. This decline can lead to poor memory, trouble concentrating, and lowered energy levels [7]. To keep your brain happy and healthy, one of the best things you can do is improve your cardiovascular health to avoid this [7]. And the best way to make your heart healthier is…? You guessed it! Physical activity!
When you exercise, there are a lot of adaptations that take place so you can meet the demands of the activity you are doing. Over time, your body can perform better on a daily basis because it is used to strenuous activities. This change helps to lower blood pressure, maintain healthy body weight, and lower the risk of diabetes [4]. Exercise also reduces stress hormones that may cause an extra burden on your heart and brain [4]. The Alzheimer’s Association also lists physical activity as a way to take care of your brain because it increases blood flow to your brain [1]. The best type of exercise to improve heart function is aerobic exercise, such as jogging or swimming, for 30 minutes a day, 5 days a week [4]. By making your heart more efficient, your brain will benefit!
A great place to work on starting your aerobic exercise routine is the Tallgrass Prairie National Preserve. This beautiful State Park is considered a gemstone in the Midwest because it is the only park dedicated to the tallgrass prairie ecosystem [5]. There are many different ways to experience the prairie, including nature trails, backcountry trails, and prairie tours [5]. The nature trails would be my go-to because they are the most laid-back option. They are open 24/7, only allow foot traffic, and are pet friendly [5]. My favorite thing though is that there are a wide variety of lengths to choose from. There are 3 nature trails, ranging from 0.5 miles to 6.1 miles:
Southwind Nature Trail: 1.75-mile trail with 2 scenic overlook points and a short hike away from the one-room schoolhouse
Bottomland Nature Trail: 2 loops, 0.75 miles and 0.5 miles, offer the gentlest trail with several information kiosks and a small picnic area (during dry weather, the crushed limestone trail can support wheelchairs too!)
Fox Creek Hiking Trail: 6.1 miles round-trip that displays the six-foot grasses that grow in the fall and catch-and-release fishing is available in Fox Creek
PDFs of these trails and more are available for download here:
Walking on these natural trails and hiking are both great ways to increase your heart rate [3]. The uneven surface helps to engage your core and balance skills, creating a full body workout [3]. There are also studies that indicate spending time outdoors, in a green space, offers great natural stress relief- which benefits your heart and your brain [3]. Tips for making your exercise at the Tallgrass National Prairie Preserve a success include taking plenty of water, dressing appropriately for the weather, wearing good walking shoes, bringing a map (see link above!), and wearing clothes that you don’t mind getting dirty [3, 5]. If you are afraid that younger kids may get bored along the way, the Visitors Center offers an awesome Junior Ranger program, which is completely free and an independent activity or you can download it online before you go [5]. The booklet involves several activities that can be completed while visiting the preserve and once the child completes 5 of them, they can visit the Visitors Center or mail their booklet in to receive the stamp of approval from a real park ranger [5].
To download the Junior Ranger Program booklet, click here:
Get out, get moving, and work your heart and brain! Don’t miss out on the beautiful opportunity the Tallgrass Prairie National Preserve offers. Especially with the sunflower season coming up in September! You won’t want to miss seeing Kansas’ state flower in its primetime!
Sources
[1]. 10 ways to love your brain. Alzheimer’s Association. 2022. Accessed August 2, 2022. https://www.alz.org/help-support/brain_health/10_ways_to_love_your_brain
[2] . Cleveland Clinic. How does blood flow through your body. 2022. Accessed August 2, 2022. https://my.clevelandclinic.org/health/articles/17059-how-does-blood-flow-through-your-body
[3]. Harvard Health Publishing. Health Benefits of hiking: Raise your heart rate and your mood. September 28, 2016. Accessed August 1, 2022. https://www.health.harvard.edu/blog/health-benefits-of-hiking-raise-your-heart-rate-and-your-mood-2016092810414
[4]. John Hopkins Medicine. Exercise and the heart. 2022. Accessed August 1, 2022. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercise-and-the-heart
[5]. National Park Service. Tallgrass Prairie. February 27, 2022. Accessed August 1, 2022. https://www.nps.gov/tapr/planyourvisit/basicinfo.htm
[6]. Weatherspoon D. What is cerebral circulation? Healthline. December 16, 2016. Accessed August 2, 2022. https://www.healthline.com/health/cerebral-circulation
[7]. What the heart has to do with the head. American Heart Association. https://www.heart.org/en/news/2020/01/13/what-the-heart-has-to-do-with-the-head