Latest news with #strokeRisk
Yahoo
03-07-2025
- Health
- Yahoo
Staying Hydrated May Lower Stroke Risk by 25%—Find Out How Much You Should Be Drinking
Reviewed by Dietitian Emily Lachtrupp, M.S., RDA new study found that drinking at least 6 cups of water a day significantly lowers stroke risk. Being well-hydrated helps blood flow more easily and lowers blood sugar. If you're not drinking enough water, swap other beverages for plain water throughout the well-hydrated has many benefits beyond quenching thirst. Hydration is necessary for your body to function properly, and you can't survive more than about three days without hydration. Your brain is also highly dependent on water. Even slight dehydration can negatively impact mood, memory and concentration. Studies have shown a link between hydration status and blood flow. Essentially, when we're dehydrated, our blood is thicker and doesn't flow as easily through our blood vessels. This also increases the chances of it being 'clumpy.' And clumpy blood has been linked to stroke and heart attacks, the No. 1 killer of American adults. Researchers also point out evidence that drinking enough water is associated with a reduced risk of hypertension, diabetes and obesity. Plus, there's even a link between adequate water intake and lower levels of inflammation. Researchers from China wanted to know if drinking enough plain water could reduce stroke risk, and if so, what threshold of water intake makes a difference. They took a closer look at data from a long-term American study, the National Health and Nutrition Examination Survey (NHANES), to find answers and published their findings in the Journal of Stroke and Cerebrovascular Diseases. Let's break down what they found. Researchers pulled data from the years 1999 to 2020 of NHANES. They included adults over the age of 20 at baseline, with an average age of 49. More than 29,000 people were included in this analysis, and about 48% were male. For NHANES, participants completed 24-hour diet recalls that included daily water intake. Since recalling what we ate the previous day leaves room for error, researchers took the average of two 24-hour recalls for increased accuracy. Participants were then placed into one of four quartiles (groups) based on their water intake. Those in quartile 1 (Q1) had the lowest water intake, and those in Q4 had the highest. Information on stroke was gathered from participants answering the question, 'Has a doctor or other health professional ever told you that you had a stroke?' Almost 1,300 participants answered yes. Variables that would be adjusted for during statistical analyses included age, sex, ethnicity/race, education and income levels, smoking status, alcohol intake, BMI, physical activity, calorie consumption, hydration consumption, high blood pressure, diabetes, high cholesterol and heart disease. After adjusting for all relevant demographic variables—plus total calorie and hydration consumption—the group that drank the most water had a 25% lower risk of stroke compared to those who drank the least. Researchers also found an association between stroke risk and the amount of plain water intake. Those who drank less than approximately 1,400 mL of water per day—which is equal to about 6 cups or 47 fluid ounces of water—had a significantly higher risk of stroke. Some limitations of this study include the 24-hour dietary recalls, which, as previously mentioned, leave room for error and bias in participants recalling what they ate. Also, because NHANES is an observational study, researchers cannot establish causation, just that there is an association between those who drink more plain water and a lower risk of stroke. Lastly, only plain water was considered, so it's unknown if other types of water, like sparkling water, might have the same associations with stroke risk as plain water. The amount of water needed for each person depends on several factors, including sex, age, activity levels and medications. And while it is person-dependent, there are some general guidelines to provide a framework for you. For example, the National Academies of Sciences, Engineering and Medicine recommends that men drink 15.5 cups of water per day and women drink 11.5 cups per day. Eating hydrating foods can also add to your hydration status. Nosh on watermelon, cucumbers, apples, grapefruit, okra, tomatoes and plain Greek yogurt to help stay hydrated. If your blood sugar tends to run on the high side, consider your hydrating habits. When blood is thicker and more viscous, blood sugar is more concentrated. Drinking plenty of water helps thin it out and can help lower blood sugar levels. With that said, too much of a good thing is, well, too much, and you can overhydrate. Referred to as hyponatremia or water intoxication, flooding your body with too much water dilutes the body's electrolytes. And while rare, it can lead to death. Some signs you might be over imbibing on the H2O include clear urine, bloating, nausea, brain fog, headache and confusion. Do an assessment of your water intake. It can help to track it over several days and take the average of them. Are you coming close to the recommended 11.5 to 15.5 cups a day? It also helps to assess the color of your urine. Ideally, it's about the color of diluted lemonade. This color suggests that you're getting enough water into you. If it's dark yellow or amber, it's a sign that you're not and are dehydrated, so drink up. It's important to note that certain medications, supplements and foods can affect urine color. For example, if you've eaten beets, your urine might be red-tinged. And supplements that contain B vitamins can give you bright yellow pee. One strategy to get you started is to swap one of your typical drinks for water. So if you tend to grab soda throughout the day, start by exchanging one soda a day with water. Next week, swap out two sodas and so on. If you can't stomach all that plain water, try flavoring it with fruits, vegetables and herbs. Lemon, Cucumber and Mint Infused Water is clean and refreshing on the palate. Or add berries or a splash of 100% juice to up the flavor quotient of plain water. Another trick is to try the water at different temperatures. Some people can tolerate it better when it's ice cold. Besides staying well-hydrated, there are other lifestyle factors that may help lower your stroke risk, too. Following a heart-healthy diet plan or an eating style like the Mediterranean diet will go a long way toward getting the nutrients you need for a healthy heart and brain. So stock up on plenty of fruits, veggies, whole grains, legumes, nuts, seeds, lean proteins and healthy fats. Engaging in regular physical activity, dealing with what's stressing you out and getting plenty of quality sleep also play large, connected roles in preventing diseases like stroke. According to this study, drinking less than 6 cups a day of plain water increases your risk of stroke. It is unknown whether plain carbonated waters, like sparkling water, reduce stroke risk, but they do contribute to overall hydration. Flavor your water with fruit, veggies and herbs if you have a difficult time imbibing plain water. Also consider your whole-health picture and other lifestyle habits that contribute to heart and brain health, which play a role in stroke prevention. Read the original article on EATINGWELL
Yahoo
14-06-2025
- Health
- Yahoo
5 Foods to Buy Every Week to Help Reduce Your Stroke Risk, Recommended by Dietitians
Reviewed by Dietitian Kelly Plowe, M.S., RDEating a Mediterranean-style diet focused on whole foods can reduce your risk of stroke. Experts share their top five favorite foods, including salmon, chickpeas and spinach, to keep your stroke risk low. Staying active, getting regular checkups and limiting alcohol can also brain is arguably your body's most important organ, serving as the command center for thought, memory, emotion and innumerable everyday functions. For obvious reasons, protecting it from the debilitating effects of stroke is critical. Fortunately, you can shore up your brain's vascular defenses with what you put in your shopping cart—and ultimately on your plate. 'Eating well plays a supportive role in reducing stroke risk and supporting recovery after a stroke,' says Vanessa King, M.S., RDN. 'A heart-healthy, Mediterranean-style eating plan rich in olive oil, whole grains, fruits, vegetables and legumes has been shown to cut stroke risk by 40% for high-risk individuals.' An additional study adds to this, finding that those with the highest-quality diets (as determined by the Alternative Healthy Eating Index) had a 40% lower risk of stroke compared to those with the lowest-quality diets, regardless of other lifestyle factors. Dietitians share five delicious foods that fall under this dietary umbrella, helping keep your stroke risk low. Seafood and stroke reduction go hand in hand. Research shows that eating fish lowers your risk of stroke. This is especially true if the fish is a source of omega-3 fatty acids, like salmon, tuna and mackerel. If you're looking to boost your seafood intake, salmon is a tasty, high-protein place to start. 'Three ounces of cooked salmon is a great source of vitamins B6 and B12, providing 23% of the Daily Value of B6 and over 100% of the Daily Value of B12,' says King. These B vitamins may lower total blood homocysteine concentrations—a key risk factor for stroke. King suggests enjoying the pink fish as a protein topper for salads like Salad Niçoise or making a simple baked version. For stroke prevention, there's no need to ditch your morning coffee, says Amy Brownstein, M.S., RDN. The reason for java's beneficial effects in the brain? 'Besides its caffeine content, coffee is a significant source of polyphenols like chlorogenic acid, which may contribute to lower blood pressure levels,' shares Brownstein. As part of your coffee routine, Brownstein recommends limiting sweeteners. Increasing evidence shows that added sugars can contribute to stroke risk. Check out these healthy coffee drinks for inspiration. You probably know spinach is packed with nutrients, but did you know those nutrients promote blood flow in your brain? 'A half-cup of cooked spinach is a great source of folate and a good source of magnesium,' says King. One study found that high dietary folate intake was linked to a 17% reduction in incidence of stroke. Another study revealed that those with higher magnesium intakes (18.5 milligrams or more per 100 calories a day) had a 40% reduced risk of stroke compared to those on the lower end of magnesium intake (12 mg per 100 calories a day). For reference, on a 2,000-calorie diet, this would equate to 370 mg a day on the higher end and 240 mg on the lower end. Go green with recipes that serve spinach hot or cold. 'It can be cooked in olive oil and topped with pumpkin seeds and raisins in a Spanish style,' suggests King. Or, for a warmer-weather preparation, a strawberry-balsamic spinach salad might hit the spot. Small-but-mighty chickpeas are another nutrient-dense choice packed with stroke-fighting vitamins. According to King, a cup of these versatile beans adds 10% of the Daily Value of homocysteine-lowering vitamin B6. And since they come conveniently precooked, it's easy to crack open a can to upgrade nutrition in your meals. 'They serve as a fiber-rich protein source for stews, salads, curries and snacks,' says King. It's time to put misconceptions about soy foods to rest. Choices like tofu, tempeh and edamame are all top-notch proteins for both your brain and your heart. 'Soy proteins lower blood pressure,' says Brownstein. 'They're naturally low in fat, and compounds like phytoestrogens and isoflavones positively influence blood pressure by potentially relaxing blood vessels.' You don't have to completely replace meat with soy to enjoy these benefits, either. Brownstein suggests starting with a meatless Monday—replace one meat-based meal with a soy-based food. (These beefless tacos are an easy place to start!) Choosing cardiovascular-friendly foods is, of course, only one piece of the stroke prevention puzzle. Reducing your risk involves multiple lifestyle factors. In your efforts to stay stroke-free, try incorporating the following: Get active: 'Participate in regular physical activity to help maintain a healthy weight and cholesterol and blood pressure levels,' Brownstein advises. The American Heart Association recommends 150 minutes of moderate-intensity aerobic exercise per week. Quit smoking. If you're a smoker, ditching this habit is one of the most effective ways to decrease your risk of stroke. . Alcohol is known for raising both blood pressure and cholesterol. Stick to the recommended intake of two alcoholic drinks or fewer per day for men and one drink or fewer for women. Get regular checkups. 'Routine blood work and medical evaluations help you stay on top of your health, enabling you to make lifestyle changes before complications arise,' says Brownstein. She recommends regular checks on blood sugar, cholesterol and blood pressure. Filling your grocery cart with stroke-prevention foods doesn't have to involve anything fancy. Plenty of everyday items can play a role in keeping a healthy blood flow in your brain. Try focusing on nutrient-dense whole foods that are lower in sodium and that provide vitamins and minerals like folic acid, vitamin B12, vitamin B6 and magnesium. Every bite adds up! 'Even small shifts in the kitchen can make a big impact on stroke prevention,' says King. Read the original article on EATINGWELL
