Preventing Strokes: What You Need To Know

Strokes are devastating for individuals and their families, robbing them of their independence and causing severe disability or even death. However, the good news is that the majority of strokes are preventable. While certain risk factors such as age, gender, ethnicity, and family history are beyond our control, there are several modifiable factors that can significantly reduce the likelihood of experiencing a stroke. Making healthy lifestyle choices, such as maintaining a balanced diet, engaging in regular physical activity, and avoiding smoking and excessive alcohol consumption, are key steps in stroke prevention. Additionally, managing underlying conditions like high blood pressure, high cholesterol, diabetes, and atrial fibrillation through medication and lifestyle changes is crucial. By taking proactive measures to address these risk factors, individuals can substantially lower their chances of experiencing a stroke and its devastating consequences.

Lower blood pressure

High blood pressure is a significant risk factor for strokes, with high blood pressure contributing to 90% of all strokes. The higher the blood pressure, the greater the risk. Therefore, lowering blood pressure is a crucial step in preventing strokes.

An ideal blood pressure is considered to be 120/80, but this may not be realistic for everyone. For some, a less aggressive goal of no higher than 140/90 may be more appropriate. To achieve this, it is recommended to reduce salt in your diet to no more than 1,500 milligrams a day (about half a teaspoon). Reducing sodium intake can help lower blood pressure, as can losing weight. Losing as little as 10 pounds can have a real impact on stroke risk.

Exercising is another way to lower blood pressure. It is recommended to get at least 30 minutes of activity a day, at a moderate intensity, at least five days a week. This can include activities such as walking, golfing, or playing tennis. Exercise contributes to losing weight and lowering blood pressure, but it also acts independently as a stroke reducer.

In addition to diet and exercise, blood pressure medication may be needed to help lower blood pressure and reduce stress on blood vessels.

Exercise regularly

Exercise is an important factor in stroke prevention. Physical inactivity is the second biggest risk factor for stroke, so it is important to get active.

For adults, the surgeon general recommends 2 hours and 30 minutes of moderate-intensity aerobic physical activity, such as a brisk walk, each week. You can break this up into shorter sessions of at least 10 minutes each if that is more manageable. Children and teens should get 1 hour of physical activity every day.

If you are recovering from a stroke, you should consult your rehabilitation team about possible exercise plans. Regular exercise may not be possible in the first weeks or months after a stroke, but you should be able to begin exercising once your rehabilitation has progressed.

You should aim to increase your heart rate, feel a little warm, and get a bit out of breath. You also need to do activities that build muscle strength.

Walking is the best form of exercise, according to Dr. Vladimir Hachinski, a Canadian neurologist and global expert in the field of stroke. He recommends getting up and walking around, rather than sitting all day.

Exercising contributes to losing weight and lowering blood pressure, but it also stands on its own as an independent stroke reducer.

Eat a healthy diet

Eating a healthy diet is a crucial step in stroke prevention. According to the CDC, 8 in 10 strokes can be prevented through lifestyle changes, particularly nutrition. A healthy diet can reduce your risk of high blood pressure and high cholesterol, which are significant contributors to strokes.

To eat a healthy diet, it is recommended to consume plenty of fruits and vegetables. Aim for 4 to 5 cups of fruits and vegetables every day, ensuring a variety of colours and types. Additionally, include one serving of fish two to three times a week, as well as whole grains, low-fat dairy, legumes, and nuts. Choose healthy fats, such as fatty fish, nuts, seeds, avocados, and extra-virgin olive oil. These foods are rich in unsaturated fats, which can help lower "bad" cholesterol levels when used in place of saturated fats and refined carbohydrates.

It is also important to limit your intake of salt, sugar, and processed foods. Excess salt increases blood pressure, and most sodium in the diet comes from processed, packaged, and canned foods. Similarly, excessive added sugars are associated with inflammatory conditions. Limit your sugar intake to no more than 24 grams (6 teaspoons) per day for women and 32 grams (9 teaspoons) per day for men.

Making small, gradual changes to your diet is a sustainable way to improve your health and reduce your risk of stroke. Try incorporating more fruits and vegetables into your daily routine, or replace unhealthy snacks with a handful of nuts. These simple additions can make a significant difference in your overall health and stroke prevention.

In addition to a healthy diet, regular exercise, avoiding smoking, and moderating alcohol consumption are crucial components of stroke prevention.

Don't smoke

Quitting smoking is one of the most important things you can do to reduce your risk of stroke. Cigarette smoking is a well-established risk factor for all forms of stroke and is the single most preventable cause of death in society today. The evidence linking smoking to stroke is extremely convincing. Current smokers have at least a two- to fourfold increased risk of stroke compared with lifelong non-smokers or people who quit smoking more than ten years ago.

The more you smoke, the more you stroke. For every five cigarettes a person smokes each day, their risk of having a stroke goes up by 12%. For Black adults, smoking cigarettes more than doubles the risk of stroke compared to never smoking. The risk of stroke in current smokers is influenced by sex, with men having a slightly lower risk than women.

Passive smoking also increases the risk of stroke. Nonsmokers exposed to second-hand smoke have a higher prevalence of stroke that increases relative to the intensity and duration of their exposure.

Quitting smoking reduces your risk of stroke. Within one to nine months of quitting, your lungs regain normal ciliary function, reducing infection risk. Within a year, your risk of heart disease is cut in half. Within five years, your stroke risk is reduced to that of a non-smoker in most cases.

Other Ways to Reduce Your Risk of Stroke

• Lower blood pressure: High blood pressure is the biggest contributor to the risk of stroke in both men and women.
• Exercise: Physical activity has been shown to lower cholesterol, help maintain a healthy weight and lower blood pressure – all factors that can reduce stroke risk.
• Healthy diet: Eat plenty of fresh fruits and vegetables and limit your intake of high-cholesterol foods, salt, and alcohol.
• Treat atrial fibrillation: Atrial fibrillation is a form of irregular heartbeat that causes clots to form in the heart, which can then travel to the brain and cause a stroke.
• Control blood sugar: Having high blood sugar damages blood vessels over time, making clots more likely to form inside them.

Avoid excessive alcohol consumption

Excessive alcohol consumption can lead to a stroke, as well as many other health and societal problems, including unintentional injuries and violence. It is important to drink in moderation, or not at all, to prevent a stroke. Here are some ways to avoid excessive alcohol consumption:

Set a drinking goal and limit: It is important to set a clear drinking goal and stick to it. The recommended drinking limits are no more than one standard drink per day for women and men over 65, and no more than two standard drinks per day for men under 65. However, these limits may vary depending on individual medical conditions, so it is always best to consult a doctor.

Keep a drinking diary: Tracking your drinking habits can help you stay accountable and aware of your consumption. For 3-4 weeks, keep a diary of what and how much you drink, as well as the locations and situations in which you drink. This can help you identify patterns and triggers for excessive drinking.

Have alcohol-free days: Choose a few days each week to abstain from alcohol completely. This will reduce your overall intake and give your body a break from the effects of alcohol. Planning non-drinking activities in advance can help distract you from the urge to drink.

Alternate between alcoholic and non-alcoholic drinks: When you do drink, pace yourself by alternating between alcoholic and non-alcoholic beverages. Drinking water or juice between alcoholic drinks will help you stay hydrated and slow down your consumption.

Avoid drinking triggers: Identify the people, places, and situations that trigger your urge to drink excessively. Steer clear of these triggers as much as possible, and if necessary, develop a plan to manage them. For example, if drinking is associated with holidays or vacations, create a strategy to avoid excessive consumption during these times.

Seek support: Cutting down on drinking can be challenging, so don't be afraid to ask for help. Let your friends and family know about your goal so they can support you. You can also seek advice from a doctor, counselor, or therapist.

Excessive alcohol consumption is not just about the number of drinks, but also the frequency and intensity of drinking. By following these steps and making conscious choices, you can avoid excessive alcohol consumption and reduce your risk of a stroke.

Frequently asked questions