Middle adulthood is the stage of life that spans from the mid-30s to the mid-60s. During this period, many people face various challenges and opportunities, such as raising a family, pursuing career goals, coping with aging, and planning for retirement. However, middle adulthood also comes with increased health risks and mortality rates. According to the World Health Organization, the top 10 causes of death globally in 2019 were mostly noncommunicable diseases, such as cardiovascular diseases, cancers, diabetes, and chronic respiratory diseases. These diseases accounted for 74% of all deaths worldwide, and 44% of the top 10 causes of death. In this article, we will explore what is the leading cause of death in middle adulthood, why it is so prevalent, and what can be done to prevent it.
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Ischaemic Heart Disease: The World’s Biggest Killer
The leading cause of death in middle adulthood, and in the world, is ischaemic heart disease, also known as coronary artery disease or coronary heart disease. This condition occurs when the blood vessels that supply oxygen and nutrients to the heart muscle become narrowed or blocked by fatty deposits called plaques. This reduces the blood flow to the heart and can cause chest pain, shortness of breath, irregular heartbeat, and heart attack. Ischaemic heart disease was responsible for 16% of the world’s total deaths in 2019, or 8.9 million lives lost. Since 2000, the number of deaths from this disease has increasd by more than 2 million.
Why is Ischaemic Heart Disease So Common?
There are many factors that contribute to the development and progression of ischaemic heart disease. Some of these factors are non-modifiable, meaning they cannot be changed, such as age, gender, family history, and genetic predisposition. However, many other factors are modifiable, meaning they can be influenced by lifestyle choices and behaviors, such as smoking, physical inactivity, unhealthy diet, obesity, high blood pressure, high cholesterol, diabetes, and stress. These modifiable risk factors are largely preventable and can be reduced by adopting a healthier lifestyle.
How to Prevent Ischaemic Heart Disease?
The best way to prevent ischaemic heart disease is to address the modifiable risk factors and adopt a heart-healthy lifestyle. Here are some tips to help you achieve this goal:
- Quit smoking or avoid exposure to secondhand smoke. Smoking damages the lining of the blood vessels and increases the risk of plaque formation and blood clots. Quitting smoking can lower your risk of ischaemic heart disease by 50% within one year.
- Be physically active. Physical activity strengthens the heart muscle, improves blood circulation, lowers blood pressure and cholesterol, and helps maintain a healthy weight. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling, or swimming.
- Eat a balanced diet. A balanced diet can provide the essential nutrients and antioxidants that protect the heart and blood vessels from damage and inflammation. Choose foods that are low in saturated fat, trans fat, salt, and added sugar, and high in fiber, fruits, vegetables, whole grains, nuts, seeds, fish, and lean meats.
- Manage your weight. Being overweight or obese can increase the strain on the heart and blood vessels, and raise the risk of high blood pressure, high cholesterol, and diabetes. Losing weight can lower your risk of ischaemic heart disease by 10% for every 5 kg of weight loss.
- Control your blood pressure. High blood pressure can damage the walls of the blood vessels and accelerate the plaque formation and narrowing. Normal blood pressure is less than 120/80 mmHg. You can lower your blood pressure by reducing salt intake, exercising regularly, managing stress, and taking medication if prescribed.
- Lower your cholesterol. High cholesterol can contribute to the plaque buildup and blockage of the blood vessels. Normal total cholesterol is less than 200 mg/dL. You can lower your cholesterol by eating foods that are low in saturated fat and trans fat, and high in fiber and omega-3 fatty acids, and taking medication if prescribed.
- Manage your diabetes. Diabetes can increase the risk of ischaemic heart disease by causing damage and inflammation to the blood vessels and impairing the blood flow. Normal fasting blood sugar is less than 100 mg/dL. You can manage your diabetes by following a healthy diet, exercising regularly, monitoring your blood sugar, and taking medication if prescribed.
- Reduce your stress. Stress can trigger the release of hormones that increase the heart rate and blood pressure, and cause the blood vessels to constrict. Chronic stress can also lead to unhealthy habits, such as smoking, drinking, overeating, and skipping exercise. You can reduce your stress by practicing relaxation techniques, such as deep breathing, meditation, yoga, or tai chi, and seeking social support, counseling, or therapy if needed.
Conclusion
Ischaemic heart disease is the leading cause of death in middle adulthood and in the world. It is caused by the narrowing or blockage of the blood vessels that supply the heart muscle. It can be prevented by addressing the modifiable risk factors and adopting a heart-healthy lifestyle. By following the tips in this article, you can lower your risk of ischaemic heart disease and improve your quality of life. Remember, prevention is better than cure. Take care of your heart, and it will take care of you.
