Preventing Strokes: Home Remedies And Lifestyle Changes

Strokes are a leading cause of death in the US, but the good news is that nearly 80% of strokes can be prevented. While age, gender, and race are uncontrollable risk factors, there are several lifestyle changes you can make to lower your chances of having a stroke. This includes eating a healthy diet, exercising regularly, and avoiding smoking and excessive alcohol consumption. Making these changes can help reduce your risk of high blood pressure and cholesterol, which are two of the biggest risk factors for stroke.

Control your blood pressure

High blood pressure is the biggest contributor to the risk of stroke in both men and women. Monitoring blood pressure and, if it is elevated, treating it, is probably the biggest difference people can make to their vascular health.

An ideal goal is to maintain a blood pressure of less than 120/80. However, for some, a less aggressive goal (such as no higher than 140/90) may be more appropriate. To control your blood pressure, you can make lifestyle changes or take medication. Only about 1 in 5 adults keep their blood pressure properly managed.

To control your blood pressure through lifestyle changes, you can:

• Reduce your salt intake to no more than 1,500 milligrams (or 6 grams, which is about 1 teaspoonful) a day.
• Avoid high-cholesterol foods, such as burgers, cheese, and ice cream.
• 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.
• Get more exercise — at least 30 minutes of moderate-intensity activity a day.
• Lose weight if you are overweight. Losing as little as 10 pounds can have a real impact on your stroke risk.

You can also take blood pressure medicines if needed.

Stop smoking

Quitting smoking is one of the most powerful lifestyle changes you can make to reduce your risk of stroke. Studies show that for every five cigarettes a person smokes each day, their risk of having a stroke increases by 12%. For Black adults, smoking more than doubles the risk of stroke compared to never smoking.

Smoking is both a physical addiction and a psychological habit. The nicotine from cigarettes provides an addictive high, and eliminating that regular fix causes your body to experience physical withdrawal symptoms and cravings. Because of nicotine's positive effect on the brain, you may turn to cigarettes as a quick and reliable way to boost your mood, relieve stress, and unwind. Smoking can also be a way of coping with depression, anxiety, or boredom.

To successfully stop smoking, you need to address both the addiction and the habits and routines that accompany it. While some smokers can quit cold turkey, most people benefit from a tailored plan to keep themselves on track. A good quit plan addresses both the short-term challenge of stopping smoking and the long-term challenge of preventing relapse. It should be tailored to your specific needs and smoking habits.

• Identify your smoking triggers: Take time to think about what kind of smoker you are, which moments in your life call for a cigarette, and why. This will help you identify which tips, techniques, or therapies may be most beneficial for you.
• Set a quit date: Choose a date within the next two weeks, so you have enough time to prepare without losing motivation. If you mainly smoke at work, quit on the weekend so you have a few days to adjust to the change.
• Tell your family and friends: Let your loved ones know about your plan to quit smoking and ask for their support and encouragement. Look for a quit buddy who also wants to stop smoking and help each other through the rough times.
• Anticipate and plan for challenges: Most people who start smoking again do so within the first three months. Prepare for common challenges such as nicotine withdrawal and cigarette cravings.
• Remove cigarettes and other tobacco products from your surroundings: Throw away all your cigarettes, lighters, ashtrays, and matches. Wash your clothes and freshen up anything that smells like smoke.
• Talk to your doctor: Your doctor can prescribe medication to help with withdrawal symptoms. They can also guide you on the most appropriate way to quit, such as nicotine replacement therapy or non-nicotine medication.

Remember, it's never too late to quit, and it's easier to stop smoking with the right support. You can also download the free NHS Quit Smoking app to track your progress and get daily motivation.

Manage your cholesterol

Cholesterol is a fatty substance that can clog your arteries and increase your risk of having a stroke. Managing your cholesterol levels is crucial for stroke prevention. Here are some ways to help you manage your cholesterol:

Eat a Healthy Diet

A healthy diet is essential for managing cholesterol levels. Aim for a low-fat, high-fibre diet rich in fresh fruits and vegetables, whole grains, beans, nuts, and legumes. These foods are packed with nutrients and can help lower your cholesterol. Limit your intake of high-cholesterol foods such as red meat, full-fat dairy products, and processed foods. Choose lean proteins like fish and poultry, and opt for healthy fats like avocado, olive oil, and nuts. A balanced diet will help keep your cholesterol levels in check.

Increase Physical Activity

Regular physical activity is a powerful tool for managing cholesterol. Exercise helps to lower low-density lipoprotein (LDL), or "bad" cholesterol, while increasing high-density lipoprotein (HDL), or "good" cholesterol. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, at least five days a week. If you're new to exercise, start slowly and gradually increase the duration and intensity. Consistency is key—make physical activity a part of your daily routine.

Maintain a Healthy Weight

Being overweight or obese can contribute to high cholesterol levels. By maintaining a healthy weight, you can help keep your cholesterol in a healthy range. Focus on a balanced diet and regular exercise to achieve and maintain a weight that is appropriate for your height and body type. Small changes, such as reducing portion sizes, cutting back on sugary snacks, and increasing your fruit and vegetable intake, can make a big difference.

Consider Medication

In some cases, managing cholesterol may require medication. If lifestyle changes alone are not enough to lower your cholesterol levels, consult your doctor. They may recommend cholesterol-lowering medications such as statins, which work by blocking the production of cholesterol in the liver. Always follow your doctor's advice and take medications as directed.

Manage Underlying Conditions

Certain underlying health conditions can impact your cholesterol levels. For example, diabetes, hypothyroidism, or liver disease can contribute to high cholesterol. It's important to manage these conditions effectively through medication and lifestyle changes. Work closely with your healthcare team to monitor and manage any underlying conditions that may be affecting your cholesterol levels.

By following these steps, you can effectively manage your cholesterol levels and reduce your risk of having a stroke. Remember, stroke prevention is a lifelong commitment, and consistency is key. Making these healthy choices will not only lower your cholesterol but also improve your overall health and well-being.

Limit alcohol consumption

Excessive alcohol consumption 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, and heavy drinking multiplies the risk of stroke by more than three times.

If you are drinking alcohol, it is recommended that you keep your consumption below the recommended guidelines. Previously, the recommendation was no more than one standard drink per day for women and men over 65 years old, and no more than two standard drinks per day for men under 65. However, experts are now questioning whether these guidelines should be lowered. It's important to consult with your doctor to determine what's right for you, especially if you have certain medical conditions or are taking medications that may interact with alcohol.

• Put it in writing: Make a list of the reasons why you want to cut down on your drinking, such as improving your health, sleeping better, or enhancing your relationships. This can serve as a source of motivation when you need a reminder.
• Set a drinking goal: Determine a limit on how much you will drink and stick to it. It's important to set a realistic and achievable goal.
• Keep a drinking diary: For three to four weeks, keep a record of every time you have a drink, including what and how much you drank, and where you were. This will help you track your progress and identify any patterns or triggers.
• Avoid keeping alcohol in your house: Removing the temptation of easily accessible alcohol can help you limit your drinking.
• Drink slowly: Take your time when drinking, and alternate alcoholic beverages with non-alcoholic drinks like soda, water, or juice. Never drink on an empty stomach.
• Choose alcohol-free days: Decide on specific days each week when you will abstain from drinking alcohol. This will help reduce your overall intake and give your body a break from the effects of alcohol.
• Be mindful of peer pressure: Practice politely declining drinks when offered. You don't have to drink just because others are, and it's important to stay away from people who encourage you to drink more than you intend to.
• Stay occupied: Engage in activities that distract you from drinking, such as walking, playing sports, eating out, or watching movies. Pick up a hobby or revisit an old one to keep your mind and hands busy.
• Seek support: Let your friends and family know about your goal to limit alcohol consumption, and ask for their encouragement and assistance. Consider joining a support group or seeking professional help if needed.
• Be persistent: Reducing alcohol consumption can be challenging, and setbacks are normal. Don't get discouraged if you encounter obstacles; instead, view them as opportunities to learn and adjust your approach. Remember that each attempt brings you closer to success.

Maintain a healthy weight

Maintaining a healthy weight is an important step in stroke prevention. Obesity, and the complications linked to it, such as high blood pressure and diabetes, can increase your chances of experiencing a stroke. Losing weight can therefore reduce your risk of having a stroke.

To maintain a healthy weight, it is important to combine a healthy diet with regular exercise. A low-fat, high-fibre diet is usually recommended, including plenty of fresh fruit and vegetables (at least five portions a day) and wholegrains. It is also important to limit your salt intake to no more than 6g (0.2oz) a day, as too much salt will increase your blood pressure.

In addition to a healthy diet, regular exercise can help you maintain a healthy weight. It is recommended that, for most people, at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, is undertaken every week. Even just moving around for 10 minutes every hour is better than sitting for an extended period of time. Walking is considered to be one of the best forms of exercise for preventing strokes.

If you are trying to lose weight, it is important to be careful about your alcohol consumption, as alcoholic drinks are high in calories and can cause weight gain.

Frequently asked questions