Preventing A Second Stroke: What You Can Do

Strokes can have a widespread impact on survivors' daily lives, and unfortunately, the chances of having a second stroke are high, with around a quarter of survivors experiencing another. However, there are several preventative measures you can take to reduce your risk. Here are some ways to lower your chances of having a second stroke and improve your overall health.

Monitor blood pressure and cholesterol

High blood pressure and high cholesterol are two of the most important risk factors for having a stroke. Therefore, monitoring and controlling these two factors is crucial for preventing a second stroke.

Monitoring Blood Pressure

Blood pressure is easy to measure with an inflatable cuff around your arm. Your doctor will likely check it every time you visit. However, it is recommended to check your blood pressure at least once every couple of years, and more often if you've had a borderline or high reading in the past. You can also monitor your blood pressure at home with an at-home blood pressure monitor. When monitoring your blood pressure at home, it is important to stay still, avoid smoking or consuming caffeine within 30 minutes of taking a reading, sit up straight, and check your blood pressure at the same time each day.

Monitoring Cholesterol

Cholesterol is a waxy substance that can build up in your arteries, and high cholesterol does not usually present any symptoms. Therefore, a blood test is the only way to know if your cholesterol levels are higher than they should be. It is recommended that young adults have their cholesterol checked at least once by the age of 21, and adults should have their cholesterol checked at least once every 4-6 years. However, if you have other risk factors, such as a family history of heart disease or high cholesterol, you may need to check your cholesterol more frequently. You can buy at-home cholesterol test kits, but these may not give you as much information as a test from your doctor.

Controlling Blood Pressure and Cholesterol

In addition to monitoring your blood pressure and cholesterol levels, it is important to take steps to control and lower them if they are high. This can include lifestyle changes, such as improving your nutrition by adopting a Mediterranean diet, reducing salt intake, and exercising, as well as taking any medications prescribed by your doctor. It is important to take your medications as instructed and not to skip doses or stop taking them without consulting your doctor, as this can increase your risk of having a second stroke.

Eat a healthy diet

Eating a healthy diet is one of the most important things you can do to prevent a second stroke. A healthy diet can help lower your cholesterol and blood pressure, which are two of the leading causes of strokes.

The Mediterranean diet is often recommended for those who have had a stroke. This diet is rich in fruits and vegetables, whole grains, and healthy fats like olive oil. It also includes lean proteins such as fish and white meat, and limits processed foods, bread, and carbohydrates. The Mediterranean diet has been consistently associated with a reduced rate of stroke.

In addition to adopting the Mediterranean diet, there are several other dietary changes you can make to lower your risk of a second stroke. Decreasing your salt, saturated fat, and trans fat intake can help lower your risk of stroke and improve your cardiovascular health. Instead, focus on consuming more fiber and foods high in omega-3s, such as salmon and flaxseeds. You should also limit your sugar and carbohydrate intake and be mindful of your calorie consumption.

For stroke survivors who have limited appetites or difficulty eating due to swallowing problems or limited arm movement, there are a few strategies that can help. Adding salt-free herbs and spices can make food more appetizing, and cutting food into bite-sized pieces or choosing softer foods can make it easier to chew and swallow.

Exercise regularly

Exercise is key to preventing a second stroke and improving your overall health. It is recommended that stroke survivors do 20 to 60 minutes of aerobic exercise every day. This can be broken up into smaller intervals if needed. Some examples of aerobic exercise include brisk walking, riding a bike, taking a water aerobics class, or performing yard work.

In addition to aerobic exercise, it is important to incorporate light strength training and balance exercises into your routine. Strength training can help you regain muscle that may have been lost or weakened after a stroke. Light weights and resistance exercises are a great way to do this. Balance exercises are also important, as stroke survivors often lose their balance. Incorporating two to three sessions of balance or coordination exercises into your routine is recommended.

Group fitness activities such as water aerobics, Zumba, spin, or Pilates can also be beneficial. These activities can provide emotional support and a sense of community, which is important for stroke survivors.

It is always important to consult with your doctor or physical therapist before starting any new exercise routine, especially after a stroke. They can help you create a safe and effective exercise program that is tailored to your specific needs and abilities.

Remember, establishing new habits takes time and consistency. Start small and gradually increase the intensity and duration of your workouts. With regular exercise and a healthy diet, you can significantly reduce your risk of a second stroke and improve your overall health and well-being.

Manage diabetes and atrial fibrillation

Atrial fibrillation (AF) is an irregular and sometimes rapid heartbeat that can cause blood clots in the heart, which can travel and trigger ischemic strokes. AF is a serious condition that increases the risk of stroke, and it is often found in people with diabetes.

• Medication and Doctor's Recommendations: It is important to take medications as prescribed by your doctor to control your blood sugar, blood pressure, and cholesterol levels. Do not skip or stop taking your medications without consulting your doctor.
• Healthy Diet: Adopt a healthy diet, such as the Mediterranean diet, which includes white meats, fruits, and vegetables, instead of red meats and bread. Limit alcohol consumption and avoid frying foods.
• Exercise: Engage in regular moderate exercise, such as brisk walking, riding a bike, or water aerobics. This can reduce your risk of stroke by over 20%.
• Stress Management: Practice stress-relieving techniques such as meditation, breathing exercises, and regular physical activity to manage stress levels. Elevated post-stroke stress levels can trigger a stroke.
• Smoking Cessation: Quit smoking immediately as it increases the risk of stroke and various types of cancer.
• Screening and Monitoring: Work closely with your doctor to monitor your blood sugar, blood pressure, and heart health. Consider screening for AF, especially if you have additional risk factors, to detect any issues early on.

Quit smoking

Quitting smoking is one of the most effective ways to reduce your risk of a second stroke. Smoking increases your risk of stroke by 2-4 times, so finding resources to help you quit is crucial.

Quitting smoking is not easy, but there is a lot of help available. Here are some tips to help you kick the habit:

• Talk to your doctor: Your doctor or healthcare provider is a key resource. They can help you discover what medication will work best for you and put you in contact with local resources and support services. They can also help you craft a personalised quit plan and offer methods to prevent slip-ups.
• Prepare and plan: Preparation is key to quitting successfully. Making a quit plan is the first step. Identify your reasons for quitting and set goals.
• Manage withdrawal symptoms: Learn how to identify and navigate common withdrawal symptoms. This can include physical and psychological symptoms such as cravings, irritability, restlessness, and anxiety.
• Utilise resources and support: There are many resources available to help you quit smoking, such as quitlines, which provide free coaching over the phone, text messaging services, and support groups.
• Medication and alternatives: Certain medications can help you quit smoking for good. Additionally, e-cigarettes and vaping devices can be used as alternatives to traditional cigarettes.
• Healthy habits: Adopting healthy habits can help you quit smoking and improve your overall health. This includes improving your nutrition, exercising regularly, and managing stress.

Remember, it's never too late to quit smoking. Quitting now will improve your health and reduce your risk of stroke, heart disease, cancer, and other smoking-related illnesses.

Frequently asked questions