A new study from the University of Southern California suggests that the way blood pressure fluctuates from one heartbeat to the next may be just as important as the overall blood pressure reading — especially when it comes to brain health in aging adults.

Researchers found that older adults who experienced greater beat-to-beat changes in blood pressure had smaller brain volumes in areas tied to memory, and higher levels of a protein linked to nerve-cell injury.

“Even when blood pressure is well-controlled with medication, the rapid fluctuation in blood pressure from heartbeat to heartbeat is associated with worse memory and signs of brain shrinkage and brain cell injury,” USC Professor Daniel Nation, senior author of the study, told Fox News Digital.

“Blood pressure isn’t static; it’s always adapting to the body’s needs,” he added in a press release. “But as we age, that regulation can become less precise.”

The study included 105 adults between the ages of 55 and 89. The researchers measured the participants’ blood pressure continuously for several minutes while they underwent brain scans. 

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In particular, they measured the stiffness of the adults’ arteries and how much their blood pressure changed between heartbeats.

Even when participants’ average blood pressure seemed healthy, those with the most erratic readings — combined with stiffer arteries — showed telltale signs of brain aging, the study found.

People with erratic readings had smaller hippocampal and entorhinal cortex regions, which are among the first areas of the brain affected in Alzheimer’s disease.  (iStock)

Specifically, they had smaller hippocampal and entorhinal cortex regions, which are among the first areas of the brain affected in Alzheimer’s disease. They also had higher blood levels of neurofilament light, a biomarker of nerve-cell damage.

These findings were described as significant even after taking into account factors like age, sex and average blood pressure — suggesting that the fluctuations themselves, and not just overall pressure, may be a key risk factor.

The findings were first published online in the Journal of Alzheimer’s Disease on Oct. 17.

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For years, doctors have warned that high blood pressure raises dementia risk, but the USC study explores specifically how moment-to-moment instability can be a cause for concern.

Nation said the researchers were surprised to find that these rapid fluctuations in blood pressure were linked to brain injury, “regardless of whether they have hypertension or are treated with blood pressure-lowering medications.”

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In other words, someone could have “good” readings at the doctor’s office and still have dangerous spikes and dips that quietly stress the brain’s delicate blood vessels, the research suggests. Over time, that instability could contribute to memory decline and neurodegeneration.

Even well-controlled blood pressure may not protect against brain changes if readings fluctuate too much, the study suggests. (iStock)

The researchers emphasized, however, that this study only shows correlation and does not prove causation, and that more research is needed.

“The findings are correlations in a cross-sectional study, which is like a snapshot in time,” Nation said. “Future studies should examine how these rapid blood pressure fluctuations change over time and whether they predict future brain shrinkage, brain cell injury and memory decline.”

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The team says there are currently no treatments specifically for these fluctuations.

“But it remains very important that people monitor their blood pressure and take blood pressure-lowering medications as prescribed in order to reduce their risk for brain injury and memory decline,” Nation said.

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“Development of therapies to address rapid blood pressure fluctuations should be a priority, since these rapid fluctuations are not fully addressed by existing treatments that focus on lowering average blood pressure,” he added.

Recent studies have shown that even if you feel healthy and fit, your immune system could be aging quicker than you think, which could increase the risk of infections and immune-related disorders.

“Immune aging, like all aging, means that our immune systems start to slow down, make more mistakes and be less effective at protecting us from infection as we get older,” Chris Rhodes, Ph.D., a nutritional biochemist and longevity expert in California, told Fox News Digital.

When the immune system ages, immune cells become less able to perform crucial functions like fighting infection, destroying cancer cells and healing wounds, according to Rhodes, who is also the CEO and co-founder of Mimio Health in San Francisco.

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“After the age of 35, our immune systems become less and less able to adapt to new antigens, allergens and other inflammatory stimuli — and our thymus, the organ responsible for producing T-cells, gradually shrinks, meaning our immunity and ability to respond to new infections becomes more compromised with age,” the doctor added.

Inflammation is a key driver of declining immune function, leading to what many experts call “inflammaging.”

“Low-grade inflammation accelerates many age-related diseases, from cardiovascular disease to neurodegeneration,” Dr. Pooja Gidwani, a double board-certified doctor of internal medicine and obesity medicine in Los Angeles, told Fox News Digital.

Signs of an aging immune system

Some signs that the immune system is slowing down include increased infections or colds, slower wound healing and diminished recovery from exercise or injury, according to Rhodes.

Fatigue, joint stiffness, aches and pains, recurrent viral flare-ups and a weaker vaccine response could also indicate a declining immune system.

5 ways to slow down immune aging

While most people begin to experience “measurable immune decline” by their late 30s to early 40s, making certain lifestyle changes and boosting metabolic health can significantly delay it, according to Gidwani.

“A youthful immune system isn’t about never getting sick — it’s about recovering quickly, regulating inflammation effectively, and preserving the energy and cognitive clarity that define long-term vitality,” she said.

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The experts shared the below strategies for slowing down immune system aging.

No. 1: Optimize nutrition diversity

Gidwani emphasizes the importance of nutrient diversity, not just healthy eating. She recommends incorporating a variety of plants, proteins and healthy fats daily.

“A wide variety of polyphenols, fibers and omega-3 fats nourishes the gut microbiome, which trains and regulates immune cells,” she said. “Because roughly 70% of immune tissue resides in the gut, microbial diversity directly predicts immune resilience.”

When the immune system ages, immune cells become less able to perform crucial functions like fighting infection, destroying cancer cells and healing wounds. (iStock)

Diet plays an “enormous role” in immune functionality and longevity, according to Rhodes, as the effects of certain foods can boost inflammation and lead to immune system stress. Over time, this can promote autoimmune disorders, contribute to disease progression and decrease longevity.

“The best way to keep your immune system youthful and happy is to focus on a diet rich in antioxidants, polyphenols and plant bioactives that have anti-inflammatory effects, as well as whole foods that avoid the glucose and lipid spikes that promote inflammation,” he advised.

Diet plays an “enormous role” in immune functionality and longevity. 

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Rhodes also recommends considering intermittent fasting to minimize the time the body spends in the “post-prandial (post-eating) state” and to benefit from “powerful anti-inflammatory effects.”

No. 2: Protect sleep and manage stress

Lack of sleep and chronic stress can cause immune cells to be more worn out, less effective at their jobs and more prone to making mistakes, according to Rhodes.

“Increases in cortisol caused by lack of sleep or high stress levels will promote immune system activation, which can be beneficial in the short term to avoid infection, but will lead to accelerated immune cell aging and less effective functionality over time,” he warned.

Experts recommend incorporating a variety of plants, proteins and healthy fats daily to boost immune function. (iStock)

“Ultimately, chronic activation of the immune system due to lack of sleep and high stress will burn out your immune cells faster and accelerate their aging.”

Sleep is the ultimate “immune modulator,” Gidwani said, as even one night of deprivation can cut “natural-killer-cell activity” by up to 70%.

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She recommends getting seven to eight hours of quality sleep nightly and cultivating a stable circadian rhythm.

Finding “intentional” ways to manage stress — such as journaling, meditating and spending time outdoors — can also help boost immunity.

No. 3: Get regular exercise

Exercise is known to strengthen immunity by lowering stress hormones, reducing chronic inflammation and helping immune cells move through the body.

Rhodes cautioned, however, that while exercise is essential to promoting long-term health and longevity, it can also be “pro-inflammatory,” as the damage done to the muscle during exercise also activates the immune system and causes inflammation.

“High-impact and intense-burst exercise like sprinting, HIIT training or heavy weight lifting will be the most inflammatory, as these typically cause the highest level of acute muscle and joint stress and promote cellular growth pathways associated with aging,” he said.

Exercise is known to strengthen immunity by lowering stress hormones, reducing chronic inflammation and helping immune cells move through the body. (Edward Bock)

Low-impact endurance exercise, like marathon running, hiking, swimming or biking, will typically cause less inflammation over time, helping to keep the immune system “functional and fresh” in the long term, Rhodes advised.

Gidwani recommends striving for a blend of aerobic (cardio) exercise and strength training to optimize mitochondrial health.

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“Consistent, moderate exercise enhances mitochondrial function and lymphatic flow, improving immune surveillance without promoting inflammation,” she said.

No. 4: Consider supplements (carefully)

Some supplements and newer interventions can help slow down immune aging, according to Gidwani.

“Core nutrients like vitamin D, magnesium, zinc and omega-3s remain foundational,” she said. “Beyond that, NAD⁺ boosters, senolytic compounds and select peptides — such as thymosin alpha-1 for immune modulation and BPC-157 for tissue repair — are promising adjuncts for supporting repair and lowering chronic inflammation.”

“Most people begin to experience measurable immune decline by their late 30s to early 40s, but lifestyle and metabolic health can delay it significantly.”

The doctor noted, however, that these supplements should complement, not replace, healthy lifestyle behaviors.

Rhodes suggested that while some vitamins and supplements are critical to immune function, the importance of these “has often been overhyped.”

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“While the immune system needs essential vitamins, minerals, proteins and fatty acids to function properly, taking high doses of these micronutrients will typically not add any additional benefit beyond avoiding deficiencies,” he said.

Some of the best supplements to take are those with anti-inflammatory effects, Rhodes said.

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“These can be compounds like EGCG from green tea, omega-3 fatty acids, anthocyanins from berries, and biomimetics like palmitoylethanolamide (PEA) and oleoylethanolamide (OEA) that recreate the body’s natural anti-inflammatory signaling.”

People should speak with a doctor before starting a new vitamin or supplement regimen.

No. 5: Foster connection

Research has shown that oxytocin, known as the “bonding” hormone, plays a role in regulating stress responses and inflammation, which can boost immune function.

“Physical touch, laughter and community raise oxytocin, lowering cortisol and systemic inflammation,” Gidwani said.

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