Preventing Strokes: Taking Control Of Your Health

Strokes are a life-threatening medical emergency that occurs when there is an issue with blood flow to the brain, often due to blocked arteries or bleeding in the brain. While age, family history, and gender are non-modifiable risk factors, there are several lifestyle changes that can be made to lower the chances of having a stroke. These include eating a healthy diet, maintaining a healthy weight, exercising regularly, and avoiding smoking and excessive alcohol consumption. Additionally, managing medical conditions such as high blood pressure, high cholesterol, and diabetes can also help reduce the risk of stroke.

Lower blood pressure

High blood pressure is a major cause of strokes, so lowering your blood pressure is a crucial step in reducing your risk of having a stroke. The ideal blood pressure is less than 120/80, but you should consult your doctor about what a healthy blood pressure level is for you. Here are some ways to lower your blood pressure:

• Reduce your salt intake to no more than 1,500 milligrams a day (about half a teaspoon).
• Eat a healthy diet with plenty of fruits and vegetables (4 to 5 cups per day), fish (2-3 servings per week), whole grains, and low-fat dairy.
• Avoid high-cholesterol foods such as burgers, cheese, and ice cream.
• Exercise regularly. Aim for at least 30 minutes of moderate-intensity activity per day.
• Lose weight if you are overweight. Even losing 10 pounds can significantly reduce your risk of stroke.
• Limit your alcohol consumption to no more than one drink per day for women and two drinks per day for men.
• Quit smoking.
• Take blood pressure medication if advised by your doctor.

Improve diet

Improving Your Diet to Prevent Strokes

Strokes are a life-threatening medical emergency, and immediate medical attention is critical to prevent permanent damage or death. While you can't change your age, gender, race, or family history, you can take steps to improve your diet and lower your risk of having a stroke. Here are some dietary tips to help you get started:

Reduce Your Salt Intake

Lowering your salt intake is crucial for maintaining healthy blood pressure. Aim to consume no more than 1,500 milligrams of salt per day, which is equivalent to about half a teaspoon. This will help keep your blood pressure in check and reduce your risk of stroke.

Limit High-Cholesterol Foods

Avoid consuming high-cholesterol foods such as burgers, cheese, and ice cream. Opt for a diet that is low in saturated fats, trans fat, and cholesterol. Instead, choose foods high in fiber, such as fruits, vegetables, beans, whole grains, and nuts. These foods will help lower your cholesterol and reduce your risk of stroke.

Increase Fruit and Vegetable Intake

Eat 4 to 5 cups of fruits and vegetables every day. These foods are rich in essential nutrients and antioxidants, which can help lower your blood pressure and cholesterol levels. A diet high in fruits and vegetables can also help you maintain a healthy weight, which is an important factor in stroke prevention.

Include Fish in Your Diet

Consume fish two to three times a week. Fish, especially those rich in omega-3 fatty acids, can help improve your heart health and lower your risk of stroke. Good choices include salmon, tuna, and sardines.

Choose Whole Grains and Low-Fat Dairy

Opt for whole grains instead of refined grains. Whole grains such as brown rice, quinoa, and whole wheat bread are rich in fiber and nutrients, which can help lower your risk of stroke. Additionally, choose low-fat or non-fat dairy options to reduce your saturated fat intake.

Stay Hydrated

Drink plenty of water throughout the day. Water helps flush out toxins, improves blood circulation, and can help lower your blood pressure. Aim for 8–10 cups of water per day, or more if you are physically active or live in a warm climate.

Limit Alcohol Consumption

Alcohol can increase your blood pressure and raise your stroke risk. If you choose to drink, do so in moderation. Men should have no more than two drinks per day, and women should limit themselves to one drink per day. Red wine may be a better choice, as some studies suggest it could help prevent heart disease and stroke.

Remember, improving your diet is just one aspect of stroke prevention. Combining these dietary changes with regular physical activity, quitting smoking, and maintaining a healthy weight will further reduce your risk of stroke. Always consult with your healthcare provider to discuss your specific needs and create a personalized plan that works best for you.

Exercise regularly

Exercise is an important part of stroke prevention. It can help to lower your risk of having a stroke in several ways, including by reducing other risk factors such as high blood pressure and obesity.

The American Heart Association (AHA) and American Stroke Association recommend that healthy adults get at least 40 minutes of moderate-to-vigorous aerobic exercise three to four days a week. This should be exercise that gets your heart rate up and leaves you breathing hard, but still able to talk.

If you're just starting out, you can break your exercise up into 10- to 15-minute sessions a few times a day. Over time, you should aim to do at least 30 minutes of activity a day, and more if possible. For most people, this should include at least 150 minutes of moderate-intensity aerobic activity every week.

You can join a fitness club with friends or simply take a walk around your neighbourhood every morning after breakfast. You can also try to incorporate more movement into your day by taking the stairs instead of the elevator, or playing sports like golf or tennis.

If you've already had a stroke, you should discuss possible exercise plans with your rehabilitation team. Regular exercise may not be possible in the first weeks or months, but you should be able to begin exercising once your rehabilitation has progressed.

Stop smoking

Smoking is a major cause of strokes, so quitting will lower your risk of having one. Here are some tips to help you stop smoking:

Seek Professional Help

Your doctor can suggest ways to help you quit. They can advise you on prescription medications, nicotine replacement therapy, and other tools and services that can aid you in your journey. Your local stop-smoking service can also offer support and advice.

Identify Your Reasons

Remember why you decided to stop smoking and what the personal benefits are for you. Try leaving sticky notes for yourself or set reminders on your phone.

Change Your Routine

If you're used to smoking at certain times, try doing something different to break the association between a particular time or activity and smoking. For example, if you normally smoke after a meal, try going for a walk or doing something else you enjoy instead.

Keep Your Mind and Hands Busy

Even with stop-smoking tools, you'll probably still feel the urge to smoke from time to time. Try doing something else to distract yourself, like exercising, watching TV, or reading. It may help to hold something in the hand that normally holds your cigarette.

Try Nicotine Replacement Therapy (NRT)

NRT gives you nicotine to satisfy your cravings without the harmful chemicals in tobacco smoke. There are many different types, including nasal sprays, gums, and patches. Your doctor or pharmacist can advise you on the best type for you.

Try Vaping

E-cigarettes allow you to inhale nicotine in a vapour, relieving cravings without the harmful effects of tobacco. While more research is needed into their long-term effects, studies so far have found that legal e-cigarettes are far less harmful than smoking.

Prescription Medicines

There are prescription medications, such as varenicline and bupropion, that can help you stop smoking by reducing cravings and helping with withdrawal symptoms. Ask your doctor about these options.

Keep Trying

Quitting smoking can be hard, and it may take several attempts to succeed. Don't give up – each attempt brings you one step closer to beating the habit.

Limit alcohol consumption

Alcohol consumption is a significant factor in increasing the risk of strokes. Excessive alcohol consumption is linked to over 1 million strokes globally each year. Alcohol is associated with several conditions that increase the likelihood of strokes, and it is important to limit your alcohol intake to reduce this risk.

Firstly, drinking too much alcohol increases your blood pressure, which is a major contributor to strokes. High blood pressure is associated with over half of all strokes. Regularly drinking alcohol can lead to damage to your circulatory system, which increases your risk of stroke.

Secondly, excessive alcohol consumption can trigger a heart condition called atrial fibrillation (AF). People with AF are five times more likely to experience a stroke. AF can cause blood to clot in the heart, and if these clots break up or dislodge, they can travel to the brain and cause a stroke. Alcohol can also interact with medications prescribed to treat AF, such as blood thinners like Warfarin.

Thirdly, alcohol can change how your body responds to insulin, the hormone that helps turn sugar in your blood into energy. This can lead to type 2 diabetes, which is another risk factor for strokes. Additionally, alcohol is very high in calories, so drinking large amounts regularly can lead to weight gain or make it harder to lose weight, and being overweight increases your risk of having a stroke.

Finally, excessive alcohol consumption can cause liver damage and prevent the production of substances that help your blood to clot. This can increase the chance of bleeding in the brain, known as a hemorrhagic stroke.

To reduce your risk of stroke, it is recommended that men have no more than two drinks per day, and women should have no more than one drink per day. It is important to stick to these recommended limits and to drink in moderation. If you are finding it difficult to control your drinking, it is advisable to speak to your doctor, who can provide guidance and support.

Frequently asked questions