Preventing Strokes: What To Do When One Strikes

Strokes are a life-threatening medical emergency that requires immediate attention. They occur when there is an interruption in blood flow to the brain, either due to blocked blood vessels or bleeding in the brain. While strokes are a leading cause of death and disability, the good news is that the majority of them can be prevented. This paragraph will discuss the measures that can be taken to prevent a stroke, especially for those who may be experiencing warning signs or have a higher risk of stroke.

Lower blood pressure

Lowering your blood pressure is a crucial step in reducing the risk of a stroke. High blood pressure is the biggest contributor to the risk of stroke in both men and women. Here are some detailed ways to lower your blood pressure:

Dietary Changes

• Consume less salt or sodium, ideally no more than 1,500 milligrams per day. Salt causes your body to retain water, which puts a strain on your kidneys and blood vessels, leading to increased blood pressure.
• Increase your potassium intake through food or supplements. Potassium helps relax the walls of your blood vessels, making it easier for blood to flow and thereby lowering blood pressure.
• Eat more fruits and vegetables, aiming for 4-5 cups every day.
• Consume whole grains, low-fat dairy, and lean meats like chicken and pork.
• Limit your intake of red meat, saturated fats, trans fats, and cholesterol. These can contribute to plaque buildup in your arteries, making it harder for blood to flow.
• Try the DASH (Dietary Approaches to Stop Hypertension) diet, which focuses on foods rich in potassium and magnesium, like leafy greens and beans.

Weight Management

• Maintaining a healthy weight is essential for blood pressure control. Being overweight or obese can increase your risk of hypertension by causing hormonal changes and plaque buildup in your arteries.
• Aim for a Body Mass Index (BMI) of 25 or less. Work with your doctor to create a personalized weight loss strategy if needed.

Exercise

• Engage in regular physical activity. Aim for at least 30 minutes of exercise most days of the week or 150 minutes of moderate-intensity activity per week.
• You can include activities such as walking, dancing, jogging, swimming, or strength training.
• Exercise helps strengthen your cardiovascular system and prevents cholesterol and plaque buildup in your arteries.

Smoking Cessation

Quit smoking and using smokeless tobacco. Nicotine causes your blood vessels to constrict, increasing blood pressure. Quitting smoking will lead to a dramatic drop in blood pressure and heart rate within 20 minutes.

Alcohol and Caffeine Reduction

• Limit your alcohol and caffeine intake. Drinking more than the recommended amount (one drink per day for women, two drinks per day for men) can raise blood pressure and interfere with blood pressure medications.
• Alcohol and caffeine can cause a spike in blood pressure for some individuals.

Stress Management

Chronic stress can contribute to elevated blood pressure. Find ways to reduce stress, such as mindfulness, meditation, deep breathing, or seeking support from a mental health professional if needed.

Quality Sleep

• Get enough quality sleep, aiming for at least seven hours per night. Lack of sleep can lead to higher blood pressure and affect your body's ability to control stress hormones.
• Create a healthy bedtime routine, avoid screens before bed, and limit caffeine intake later in the day.

Eat healthily

Eating healthily is a crucial aspect of stroke prevention. Here are some detailed tips to eat healthily and reduce your risk of stroke:

Fruits and Vegetables

Fruits and vegetables are essential components of a healthy diet. Aim for at least five portions of a variety of fruits and vegetables each day. They are naturally low in fat and calories but packed with nutrients like potassium, fiber, folate, vitamin A, and vitamin C. These nutrients are vital for maintaining healthy blood pressure, which is the leading risk factor for stroke. Additionally, the fiber content helps you feel full, aiding in weight management.

Some specific fruits to include are sweet and white potatoes, bananas, tomatoes, prunes, melons, and soybeans, all of which are high in potassium. Spinach, a magnesium-rich food, is also linked to a reduced risk of stroke.

Fish and Omega-3 Fatty Acids

Salmon, albacore tuna, trout, and mackerel are excellent sources of omega-3 fatty acids, which help keep your blood pressure and cholesterol in check. Eating fish two to three times a week can promote heart health and lower your stroke risk.

Whole Grains

Whole grains, such as whole grain bread, cereal, oatmeal, and brown rice, are recommended over refined grains like white bread and white rice. Whole grains are high in fiber, B vitamins (including folate and thiamin), magnesium, and iron, all of which promote heart health and reduce stroke risk.

Dairy

When it comes to dairy, opt for low-fat or non-fat milk, yogurt, and cheese products. These provide healthy nutrients like calcium, protein, vitamin D, and potassium, while avoiding the saturated fat and cholesterol found in full-fat dairy products, which can increase the risk of heart disease and stroke.

Reduce Salt Intake

Salt contains sodium, and too much of it can increase your blood pressure, a significant risk factor for stroke. Limit your salt intake to no more than 6 grams per day, or about a teaspoon. Be mindful of hidden salt in processed and ready-made foods.

Limit Sugar and Saturated Fat

Added sugars and saturated fats can contribute to weight gain and increase your risk of stroke, heart disease, and type 2 diabetes. Limit your intake of sugary drinks, processed meats, and high-fat dairy products. Instead, opt for lean cuts of meat, unsaturated fats found in fish and plant-based foods, and healthy snacks like fruit or raw carrot sticks with hummus.

Remember, eating a diet rich in heart-healthy foods, getting regular exercise, and maintaining a healthy weight will all contribute to reducing your risk of stroke.

Exercise regularly

Exercise is a key component of stroke prevention. It is recommended that healthy adults get at least 30 minutes of activity per day, with the American Heart Association and American Stroke Association suggesting 40 minutes of moderate to vigorous aerobic exercise 3 to 4 days a week. The NHS recommends 150 minutes of moderate-intensity aerobic activity per week for most people. This can be achieved through activities like walking, cycling, golfing, or playing tennis.

Exercise can help to reduce other risk factors for stroke, such as high blood pressure and obesity. It contributes to weight loss and lowers blood pressure, but it also stands alone as an independent stroke reducer. Regular physical activity can also help to lower cholesterol levels and keep blood pressure healthy.

If you are recovering from a stroke, it is important to discuss possible exercise plans with your rehabilitation team. Regular exercise may not be possible in the initial weeks or months after a stroke, but you should be able to begin exercising once your rehabilitation has progressed.

It is important to note that exercise intensity may vary depending on individual capabilities. Aim to reach a level where you are breathing hard, but still able to hold a conversation. If you cannot exercise for 30 minutes consecutively, you can break it up into 10- to 15-minute sessions throughout the day.

Avoid smoking and drinking

While it is impossible to reverse the years or change your family history, there are still many stroke risk factors that you can control. Quitting smoking and drinking is one of the most powerful lifestyle changes you can make to reduce your risk of stroke significantly.

Smoking

Cigarette smoking greatly increases your chances of having a stroke. If you don't smoke, do not start. If you do smoke, quitting will lower your risk of stroke. Smoking accelerates clot formation in a couple of different ways. It thickens your blood and increases the amount of plaque buildup in the arteries. This narrows your arteries and makes your blood more likely to clot.

Drinking

Drinking too much alcohol can lead to high blood pressure and trigger an irregular heartbeat (atrial fibrillation), both of which can increase your risk of having a stroke. Alcoholic drinks are also high in calories, which can cause weight gain, another risk factor for stroke. Heavy drinking multiplies the risk of stroke by more than three times.

If you choose to drink alcohol, it is recommended that men and women should not regularly drink more than 14 units of alcohol a week. If you have had a stroke, alcohol can increase your risk of having another one. It can also increase the impact of changes to speech, thinking, vision, and balance caused by your stroke.

Control underlying conditions

Controlling underlying conditions is a crucial aspect of stroke prevention. Here are some detailed instructions to help you address and manage these conditions:

Manage High Blood Pressure:

High blood pressure, or hypertension, is a significant risk factor for strokes. It often exhibits no symptoms, so regular monitoring is essential. Work closely with your healthcare provider to determine how often you should check your blood pressure levels. This can be done at home, at a doctor's office, or a pharmacy. If your blood pressure is elevated, your doctor may prescribe medication, suggest lifestyle changes, or recommend a lower-sodium diet.

Control Cholesterol Levels:

High cholesterol, or hyperlipidemia, increases the risk of stroke. Get your cholesterol levels checked regularly, at least once every five years. If your levels are high, a combination of medication and lifestyle changes can help lower your risk. Eat foods low in saturated fats, trans fats, and cholesterol, and increase your consumption of high-fibre foods.

Manage Diabetes:

If your doctor suspects diabetes, get tested, and regularly check your blood sugar levels if you have the condition. Diabetes-related stroke risk can be mitigated by keeping your blood sugar within the recommended range through diet, exercise, and medication.

Treat Heart Conditions:

Certain heart conditions, such as coronary artery disease and atrial fibrillation, can increase the risk of stroke. If you have any of these conditions, consult your healthcare team about treatment options, which may include medical treatment or surgery. Taking care of these heart problems can significantly reduce your stroke risk.

Address Obesity:

Obesity and related complications, such as high blood pressure and diabetes, elevate the chances of having a stroke. Work with your doctor to develop a personalised weight loss strategy. This may include dietary changes, increasing physical activity, and setting realistic weight loss goals. Even losing as little as 10 pounds can positively impact your stroke risk.

Monitor and Treat Migraines:

While migraines themselves are not a direct cause of strokes, people who experience migraines, especially those with auras, have a higher risk of stroke. If you suffer from migraines, ensure you are under the care of a medical professional and follow their recommended treatment plan.

Remember, knowledge is power. Understanding your risk factors and taking proactive steps to control these underlying conditions can significantly reduce your chances of experiencing a stroke.

Frequently asked questions