Lifestyle changes, in middle age, may reduce stroke

April 12, 2020 in Healthy Eating, Heart Health, Nutrition Topics in the News, Sports Nutrition and Exercise, Women's Health

Lifestyle changes, in middle age, may reduce stroke

Middle age may not be too late for women to substantially reduce their stroke risk by not smoking, exercising, maintaining a healthy weight and making healthy food choices, according to new research from Harvard T.H. Chan School of Public Health in Boston.

In general, women are more likely than men to have a stroke, die from stroke and have poorer health and physical functioning after a stroke. The average age of first stroke in women is 75 years. Based on this information, researchers theorized that making mid-life lifestyle changes might help reduce stroke's burden among women.

They found that changing to a healthy lifestyle, even in a woman’s 50s, still has the potential to prevent strokes. Women who made lifestyle modifications in middle age reduced their long-term risk of total stroke by nearly a quarter and ischemic stroke, the most common type of stroke, by more than one-third.

Researchers analyzed the Nurses' Health Study, which includes health information on nearly 60,000 women who enrolled at average age of 52 and continued in the study for an average of 26 years. Researchers studied the impact on stroke risk from smoking cessation, exercising 30 minutes or more daily and gradual weight loss if women were overweight.

The researchers also studied the impact of making recommended dietary modifications that emphasize eating more fish, nuts, whole grains, fruits and vegetables and less red meat, no processed meat and less alcohol.

Daily exercise, weight loss, quitting smoking key lifestyle changes

During the 26-year follow-up, researchers found that engaging in the three non-dietary interventions -- smoking cessation, daily exercise and weight loss -- was estimated to reduce the risk of total stroke by 25% and ischemic stroke by 36%. 

As well, sustained dietary modifications were estimated to reduce the risk of total stroke by 23%.

Increasing fish and nut consumption and reducing red meat consumption appeared to have positive impacts on reducing stroke risk, although the degree of impact from these dietary changes was not as big as those achieved through increased physical activity, smoking cessation and maintaining a healthy weight.

While this was an observational study that included mostly white, middle-aged women, there are other studies to support that the proportional changes in stroke risk from lifestyle and dietary modifications may also be generalizable to men. The researchers also estimate that exercising 30 minutes or more daily may reduce the risk of stroke by 20%.

Source: Stroke, April 9, 2020.

All research on this web site is the property of Leslie Beck Nutrition Consulting Inc. and is protected by copyright. Keep in mind that research on these matters continues daily and is subject to change. The information presented is not intended as a substitute for medical treatment. It is intended to provide ongoing support of your healthy lifestyle practices.