Doctors have released a stroke-prevention guide amid a worrying rise in young people.
Strokes are commonly thought of as an ailment of the elderly, but they have risen by nearly 15 percent over the past decade in people 18 to 44 years old.
They are also the fifth leading cause of death in the US, killing nearly 160,000 people every year.
And more than 800,000 Americans a year will suffer one – one every 40 seconds – leaving them at risk for paralysis, seizures, memory loss, and organ failure.
While the rise is concerning, new guidelines from the American Heart Association suggest 80 percent of strokes ‘are preventable’ if people follow ‘Life’s Essential 8.’
This is a set of lifestyle factors shown to reduce the risk of heart disease, which includes tips like getting more bananas in your meals and following the diet of an Italian.
Strokes occur when blood flow to the brain is interrupted, causing swelling and brain tissue death. If left untreated, it can lead to death and severe disability
The CDC report found stroke has increased in people ages 18-64 by around 15 percent when comparing stroke cases from 2011-2013 to stroke cases from 2020-2022
The paper, published Monday in the journal Stroke, comes as strokes climb in young people by 14.7 percent between 2011 and 2022.
Experts say surges in obesity, high blood pressure, and addiction could be behind the rise, while others believe young people are more prone to stress, making them more vulnerable.
Strokes occur when a blood vessel blockage denies blood to the brain. Heart issues like heart disease, high blood pressure, and high cholesterol all can narrow blood vessels, leading to an increased risk of blockages.
About one in six patients who suffer a stroke die shortly after.
The first item on the the ‘essential 8’ list is maintaining a healthy diet, as science has long shown that diets high in fat, sugar, and calories can narrow arteries, increasing the risk of stroke.
The experts point to the Mediterranean diet, which prioritizes ingredients that are staples in Mediterranean countries like Italy and Greece.
These include whole grains, lean proteins like fish, healthy fats like olive oil, plant-based proteins like lentils, and nuts.
Mountains of research has shown the eating plan’s protective benefit on heart health.
For example, a 2023 study found that strictly following a Mediterranean diet lowered the risk of heart disease and stroke by about one-quarter.
The AHA also suggested cutting down on sodium and replacing it with foods high in potassium, as the latter has been shown to help relax blood vessels and help the body get rid of more excess sodium, lowering blood pressure.
High-potassium foods include fruits like bananas and apricots, vegetables like sweet potatoes and parsnips, fish like cod and snapper, and nuts and seeds.
The CDC estimates that nine in 10 Americans consume too much salt – 3,400 milligrams on average. This is one-third more than the AHA’s daily recommended limit of 2,300.
Telltale signs of a looming stroke often fall under the radar. These include sudden numbness on one side of the body, sudden vertigo and difficulty swallowing
The experts also recommended getting at least 150 minutes of exercise per week, which is in line with the USDA’s Dietary Guidelines for Americans.
The experts wrote that physical activity has been shown to reduce blood pressure, cholesterol, inflammation, weight, blood vessel function, and insulin resistance.
The above graphic from the American Heart Association shows the agency’s eight essential measures to lower stroke risk
They recommended 150 minutes of moderate activity, such as brisk walking, per week or 75 minutes of vigorous activity, such as running, per week.
However, they noted that ‘any physical activity is better than none’ and suggested that ‘light physical activity’ may also have benefits.
A study published last year in JAMA Oncology, for example, found that just three short bouts of exercise per day reduced the risk of heart disease death by nearly 50 percent.
Losing weight also made the AHA’s essential tips for slashing stroke risk.
About 40 percent of Americans are obese, CDC data suggests, meaning they have a body mass index (BMI) of at least 30. And the AHA team estimated that by the end of the decade, nearly half will meet this threshold.
The team specifically pointed to bariatric surgery and GLP-1 medications like Ozempic and Wegovy, which ‘are associated with a reduced risk of cardiovascular events, including stroke, in selected patients.’
They suggested that these measures may lower stroke risk by reducing blood sugar in addition to weight.
A study from Australian researchers, for example, found that patients with diabetes on semaglutide – the active ingredient in Ozempic and Wegovy – had a 29 percent lower chance of dying from a heart attack or stroke.
Additionally, the AHA experts suggested that interrupted sleep could raise the risk of stroke. They pointed to obstructive sleep apnea, which causes the airway to narrow and close during sleep, leading to trouble breathing.
The team wrote that obstructive sleep apnea increases stroke risk by reducing blood flow to the brain and lowering oxygen levels, which can lead to changes in blood vessels in the brain.
As for smoking, the experts wrote that ‘tobacco use is a major modifiable risk factor for stroke worldwide.’
They wrote that tobacco use is responsible for 18 percent of stroke deaths and disability worldwide, which could be due to the 7,000 toxic chemicals in cigarettes damaging blood vessel walls, causing the arteries to harden.
Nicotine has also been shown to increase blood pressure, and smoking makes the blood stickier and more likely to clot.
The final tips on the AHA’s essentials list were to lower blood pressure, cholesterol, and blood sugar, which could all be done by adopting the five previous suggestions.
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