Post-COVID Effects? Take Care of Your Heart and Brain for 3 Years

Summary:
If you've had COVID-19, your risk of heart attack and stroke may remain elevated for up to three years. A recent study reveals alarming links between past infection and vascular health issues. Here’s what you need to know—and how to prevent them.

What Should You Watch Out for After COVID-19?

According to an October 9 report from CNN, researchers from the University of Southern California (USC) and Cleveland Clinic found that people who had COVID-19 face a significantly higher risk of heart attack and stroke for up to three years after infection.

250,000 participants from the UK Biobank were analyzed
Study groups: 11,000 people who tested positive for COVID-19 in 2020 vs. 222,000 uninfected individuals
Risk of heart attack and stroke was 2 times higher for infected people; more than 3 times higher for those who were hospitalized
People with blood type O had lower risk than those with types A, B, or AB

Both heart attacks and strokes are vascular diseases. While they affect different organs—the heart and brain—they share a common root cause: damaged or blocked blood vessels. One major contributor is blood clots.

How Does COVID-19 Increase Clot Risk?

COVID-19 can contribute to abnormal blood clot formation in several ways:

The virus can directly damage the blood vessel lining
Inflammatory response to infection can promote coagulation
Prolonged bed rest during illness can reduce circulation

These combined factors heighten the risk of blood clots, which can in turn lead to serious complications such as heart attacks and strokes.

Normal artery vs. artery with plaque and clots

How Can You Prevent These Risks?

If you've had COVID-19, your risk of vascular disease may remain elevated for years. Here are practical steps to reduce that risk and support long-term health:

1. Exercise Regularly

Engage in at least 30 minutes of moderate-intensity aerobic activity daily. This can include:

Brisk walking
Jogging
Cycling
Swimming
Dancing

These activities help improve circulation and protect your cardiovascular system. Choose what fits your fitness level.

2. Eat a Balanced Diet

Make sure you’re getting the five essential nutrients: carbohydrates, proteins, fats, vitamins, and minerals. Eat a variety of whole foods such as:

Fruits and vegetables
Whole grains (brown rice, oats, quinoa, etc.)
Low-fat protein sources

Think of nutrients as the staves of a barrel—if even one is too short, the whole system won’t function well.

Liebig's Law of the Minimum (external link)

Balanced nutrition supports vascular health

3. Quit Smoking

Smoking is harmful to your blood vessels and overall health. If you don’t smoke, never start. If you do, commit to quitting—it’s one of the best decisions for your heart and brain.

4. Maintain a Healthy Weight

Both overweight and underweight conditions can be harmful. Maintaining a healthy weight supports immunity, muscle strength, and bone density.

5. Manage Stress

Stress isn’t just emotional—it’s physical. Chronic stress can damage blood vessels. Manage it through:

Meditation or prayer (10–15 minutes daily)
Regular exercise (walking, jogging, swimming)
Good sleep habits (7–9 hours per night)
Social connection with family and friends
Enjoyable hobbies (reading, gardening, music)

6. Support Vascular Health

Stay hydrated—drink at least 8 glasses of water daily
Limit alcohol consumption
Get regular checkups for blood pressure and cholesterol
Reduce stress as noted above

Final Thoughts

COVID-19 is not just a short-term illness—it may have long-term effects on vascular health. If you’ve recovered from COVID-19, now is the time to protect your heart and brain with healthy habits. Regular movement, a good diet, restful sleep, and stress management can make a real difference.

Harutip

Labels

Archive