Last month, during a family trip to Phu Quoc, I woke up one morning feeling dizzy. At first, I thought it was just heat exhaustion after a long walk under the sun. But the dizziness didn’t go away. Concerned, I went to the hospital for a checkup. After an MRI scan, I was relieved to learn there was nothing abnormal. However, the doctor diagnosed me with cerebral hypoperfusion—a condition not uncommon in people over 50.
The diagnosis came as a shock. I had always exercised regularly, eaten well, and maintained a healthy weight. It made me realize that even when we think we’re in good shape, our health—especially brain health—still needs careful attention.
According to medical studies, reduced blood flow to the brain in older adults can result from several factors:
- Aging: Blood vessels lose elasticity, reducing blood supply to the brain.
- High or low blood pressure: Irregular pressure affects blood circulation in the brain.
- Iron, vitamin B12, or folate deficiency: These nutrients are essential for red blood cell production and brain circulation.
- Obesity, diabetes, high cholesterol: These can harden arteries and limit blood flow.
- Lack of exercise or chronic stress: Both increase the risk of dizziness and memory decline.
Research from the Journal of the American Geriatrics Society (2020) and Stroke (2018) shows that people over 50 who maintain healthy habits—regular exercise, proper diet, stable blood pressure, and body weight—are far less likely to develop cerebral hypoperfusion.
How to Prevent It
- Regular health checkups: Monitor blood pressure, blood tests, and cholesterol levels to catch early warning signs.
- Balanced nutrition: Include iron, vitamin B12, folate, and omega-3-rich foods such as:
- Fish: Especially salmon, which is rich in iron, protein, unsaturated fats, and essential minerals like calcium, phosphorus, zinc, and vitamins A, D, B6, and B12—all beneficial for brain health.
- Seafood: In addition to vitamin B12, iron, and zinc, it provides amino acids that support red blood cell production, reduce stress, and boost immunity—helping oxygen flow to the brain more efficiently.
- Vegetables: Spinach, broccoli, celery, pumpkin, and carrots all support circulation and nutrient balance.
- Fish: Especially salmon, which is rich in iron, protein, unsaturated fats, and essential minerals like calcium, phosphorus, zinc, and vitamins A, D, B6, and B12—all beneficial for brain health.
- Gentle exercise: Walking, yoga, or swimming can improve blood flow.
- Adequate sleep and stress control: The brain needs rest to recover and maintain circulation.
- Stay hydrated: Dehydration can cause dizziness and reduce blood supply to the brain.
- Deep breathing: The simplest way to nourish your brain with oxygen daily. Sit up straight, inhale slowly through your nose for a count of four, letting your belly rise. Hold for two seconds, then exhale gently through your mouth for a count of six until your belly flattens. Do this ten times a day—it’s enough to make a difference.
This experience taught me to treasure every morning and every steady heartbeat. Turning 50 or 60 is not the time to slow down, but the time to care more deeply for our brains and overall health. As one doctor once said, “Health is the greatest wealth, and the brain is the center of that wealth.”
