Doctors have released a stroke prevention guide amid a worrying rise in the number of young people.
Strokes are often thought of as a condition of the elderly, but the number of cases has increased by almost 15 percent in the past decade in people aged 18 to 44.
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 will suffer from it every year – one every 40 seconds – putting them at risk of paralysis, seizures, memory loss and organ failure.
While the increase is concerning, new guidelines from the American Heart Association suggest that 80 percent of strokes are “preventable” if people follow “Life’s Essential 8.”
This is a range of lifestyle factors shown to reduce the risk of heart disease, including tips like getting more bananas in your meals and following the diet of an Italian.
A stroke occurs when the blood supply to the brain is interrupted, causing swelling and death of brain tissue. If left untreated, it can lead to death and severe disability
The CDC report shows that stroke rates in people ages 18 to 64 increased by about 15 percent when comparing stroke cases between 2011 and 2013 with stroke cases between 2020 and 2022.
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The article, published in the magazine on Monday Myocardial infarctionThis is because the number of strokes among young people increased by 14.7 percent between 2011 and 2022.
Experts say rises in obesity, high blood pressure and addiction could be behind the rise, while others believe young people are more susceptible to stress, making them more vulnerable.
A stroke occurs when a blood vessel blockage prevents blood flow to the brain. Heart problems such as heart disease, high blood pressure and high cholesterol can all narrow blood vessels, leading to an increased risk of blockages.
About one in six patients who have a stroke die shortly afterwards.
The first item on the “Essential 8” list is maintaining a healthy diet, because science has long shown that diets high in fat, sugar and calories can constrict blood vessels, increasing the risk of stroke.
The experts point to the Mediterranean diet, which gives priority to ingredients that are among the main ingredients in Mediterranean countries such as Italy and Greece.
These include whole grains, lean proteins like fish, healthy fats like olive oil, plant proteins like lentils and nuts.
Mountains of research have shown the protective benefit of the eating plan for heart health.
For example, a 2023 study found that strictly following a Mediterranean diet reduced the risk of heart disease and stroke by about a quarter.
The AHA also suggested reducing 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, which lowers blood pressure.
Foods high in potassium include fruits such as bananas and apricots, vegetables such as sweet potatoes and parsnips, fish such as cod and snapper, and nuts and seeds.
The CDC estimates that nine in ten Americans consume too much salt: an average of 3,400 milligrams. This is a third more than the AHA’s daily recommended limit of 2,300.
Telltale signs of an impending stroke often fall under the radar. These include sudden numbness on one side of the body, sudden dizziness 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 levels, inflammation, weight, blood vessel function and insulin resistance.
The chart above from the American Heart Association shows the agency’s eight essential actions to lower the risk of stroke
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.
From a study published last year in JAMA OncologyFor example, research found that just three short bouts of exercise per day reduced the risk of death from cardiovascular disease by almost 50 percent.
Losing weight was also one of the AHA’s essential tips to reduce the risk of stroke.
About 40 percent of Americans are obese, CDC data shows, meaning they have a body mass index (BMI) of at least 30. And the AHA team estimated that nearly half will meet this threshold by the end of the decade.
The team specifically pointed to bariatric surgery and GLP-1 drugs such as Ozempic and Wegovy, which are “associated with a reduced risk of cardiovascular events, including stroke, in selected patients.”
They suggested that these measures may reduce the risk of stroke by lowering blood sugar levels in addition to weight.
For example, a study by Australian researchers found that patients with diabetes who took semaglutide – the active ingredient in Ozempic and Wegovy – were 29 percent less likely to die from a heart attack or stroke.
Additionally, the AHA experts suggested that interrupted sleep could increase the risk of stroke. They pointed to obstructive sleep apnea, which causes the airways to narrow and close during sleep, leading to breathing problems.
The team wrote that obstructive sleep apnea increases the risk of stroke by reducing blood flow to the brain and lowering oxygen levels, which can lead to changes in the 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 and disability deaths worldwide, which could be due to the fact that the 7,000 toxic chemicals in cigarettes damage blood vessel walls, causing arteries to harden.
Nicotine has also been shown to increase blood pressure, and smoking makes the blood stickier and clotting faster.
The final tips on the AHA’s list of essentials were to lower blood pressure, cholesterol and blood sugar levels, all of which could be done by adopting the five previous suggestions.