Preventing Massive Strokes: What You Can Do

Strokes are a life-threatening medical emergency and can cause severe brain damage or even death. They occur when there is an interruption in blood flow to the brain, which can be due to a blocked artery or bleeding in the brain. While some factors such as age and family history cannot be controlled, there are several lifestyle changes and preventative measures that can be taken to reduce the risk of having a stroke.

Lower blood pressure

High blood pressure is a significant factor in strokes, increasing your risk by two to four times. Therefore, lowering your blood pressure is an important step in reducing your risk of stroke.

An ideal blood pressure is considered to be 120/80 or lower. However, this may not be suitable for everyone, and a less aggressive goal of 140/90 or lower may be more appropriate. To achieve this, you can make several lifestyle changes.

Firstly, reduce your salt intake to no more than 1,500 milligrams a day (about half a teaspoon). Avoid high-cholesterol foods such as burgers, cheese, and ice cream. Instead, eat 4 to 5 cups of fruits and vegetables every day, with one serving of fish two to three times a week, and several daily servings of whole grains and low-fat dairy.

Secondly, increase your level of physical activity. Aim for at least 30 minutes of exercise a day, at a moderate intensity, for at least five days a week. Walking, golfing, and playing tennis are great ways to get active.

Thirdly, if you smoke, quit. Smoking increases your risk of stroke, and giving up will lower your risk.

Finally, if you drink alcohol, do so in moderation. Men should have no more than two drinks per day, and women should have no more than one.

These changes can help you lower your blood pressure and reduce your risk of stroke. However, it is important to consult with your doctor to determine the best course of action for your individual needs.

Improve your diet

Improving your diet is a crucial step in reducing your risk of a stroke. Here are some dietary changes you can make to lower your chances of having a stroke:

Reduce Salt Intake

Cutting down on salt is essential for maintaining healthy blood pressure. Aim to consume no more than 1,500 milligrams of salt per day, which is about half a teaspoon. This can help keep your blood pressure in check and reduce your risk of stroke.

Eat More Fruits and Vegetables

Fruits and vegetables are naturally low in fat and calories, but they are rich in fiber, vitamins, and minerals. Aim for 4 to 5 cups of fruits and vegetables every day. These foods help control your weight, keep your heart healthy, and maintain a healthy blood pressure, which is a leading risk factor for stroke.

Choose Whole Grains

Opt for whole grain bread, cereal, oatmeal, and brown rice instead of refined grains like white bread and rice. Whole grains are packed with fiber, B vitamins, magnesium, and iron, which promote heart health and reduce your risk of stroke.

Include Fish in Your Diet

Salmon, albacore tuna, trout, and mackerel are excellent sources of omega-3 fatty acids, which help maintain healthy blood pressure and cholesterol levels. Eating two to three servings of these fish per week can promote heart health and lower your stroke risk.

Opt for Low-Fat Dairy

Choose low-fat or non-fat milk, yogurt, and cheese products instead of full-fat dairy. These provide calcium, protein, vitamin D, and potassium without the high saturated fat and cholesterol content, which can increase the risk of heart disease and stroke.

Limit Alcohol Consumption

Drinking alcohol in moderation is key. Men should have no more than two drinks per day, and women should limit themselves to one drink per day. Excessive alcohol consumption can raise your blood pressure, increasing your risk of stroke.

Exercise regularly

Exercise is a powerful tool in the fight against strokes. Not only can exercising keep you in shape, but it has also been proven to lower your risk of stroke, lessen the severity of a possible stroke, and aid in recovery if you have had a stroke before.

According to the CDC, physical inactivity is a risk factor for stroke. In fact, 1 million strokes a year are linked to physical inactivity. By getting the recommended amount of exercise each week, you can significantly reduce your risk of having a stroke. Just 30 minutes of exercise five times a week can reduce your risk of stroke by 25%.

The American Heart Association recommends that you get at least 150–300 minutes of moderate aerobic exercise weekly or 75–150 minutes of vigorous aerobic exercise to improve your cardiovascular health. This amount of exercise can reduce the likelihood of stroke by 20%. The risk can be reduced by as much as 60% with daily moderate-intensity activities for 30–60 minutes.

Any type of physical activity is better than none. Even if you can only manage a short walk or a slow jog for 5–10 minutes a day, you can still lower your risk of cardiovascular mortality.

• Something is better than nothing. Look for opportunities to squeeze in a short workout or a walk, even on your busiest days.
• Find an exercise buddy to help keep you accountable on days when you don't feel like being active.
• Mix up your workouts to stay motivated. Try something new occasionally to keep things interesting.
• Be smart about recovery. Give yourself plenty of time to cool down and stretch after intense workouts.
• Redefine rest days. Instead of spending the day on the couch, do some lower-intensity workouts and dynamic stretches.

Remember, it's not just about the intensity of your workouts, but also about consistency. Make a lifelong commitment to regular physical activity to reduce your risk of stroke.

Avoid smoking and drinking

Smoking and drinking are two lifestyle factors that can increase your risk of experiencing a stroke. Here are some reasons why you should avoid smoking and drinking, especially if you are at risk of having a stroke:

Avoid Smoking

• Smoking cigarettes increases your risk of stroke by contributing to high blood pressure (hypertension) and heart disease, which are significant risk factors for strokes.
• Tobacco use doubles your chances of having a stroke.
• Smoking after a stroke is extremely detrimental due to the disruption of vascular territories caused by the lack of oxygen to the brain and the worsening of cardiovascular disease.
• One in four stroke survivors will experience repeated strokes if they continue to smoke.
• Quitting smoking after a stroke helps to eliminate the likelihood of experiencing another stroke.

Avoid Drinking

• Alcohol consumption can cause high blood pressure and atrial fibrillation, which increases your risk of stroke.
• Drinking excessively can lead to an unhealthy weight and uncontrolled diabetes, both of which are risk factors for strokes.
• If you have had a stroke, alcohol can increase your risk of having another one.
• Alcohol interferes with certain medications and can negatively impact your recovery from a stroke.

Control medical conditions

Controlling medical conditions is a crucial aspect of stroke prevention. Here are some essential points to consider:

• Heart Disease: Heart conditions such as coronary artery disease or atrial fibrillation (irregular heartbeat) can increase the risk of stroke. Working with a healthcare team to manage these conditions is vital. This may involve medical treatment, surgery, or lifestyle changes as advised by a doctor.
• High Cholesterol: High cholesterol levels can elevate the chances of having a stroke. It is recommended to get cholesterol levels tested at least once every five years. Medicine and lifestyle changes, such as a healthier diet and increased physical activity, can help lower cholesterol and reduce the risk of stroke.
• High Blood Pressure: High blood pressure is a significant risk factor for stroke and often exhibits no symptoms. Regular monitoring of blood pressure is crucial, and if it is elevated, treatment should be sought. Lifestyle changes, such as consuming less salt and making dietary adjustments, can also help manage blood pressure.
• Diabetes: Diabetes can increase the risk of stroke, and managing blood sugar levels is essential. Regular blood sugar checks and adhering to the treatment plan, including lifestyle changes, are recommended.
• Other Conditions: Certain heart conditions, such as coronary artery disease and atrial fibrillation, can also be addressed through medical treatment or surgery. Additionally, managing conditions like obesity, abnormal heart rhythms, sleep apnea, high blood pressure, Type 2 diabetes, and high cholesterol can help reduce the risk of ischemic stroke.

By working closely with a healthcare team and following their recommendations, individuals can effectively control these medical conditions and significantly lower their risk of experiencing a stroke.

Frequently asked questions