Preventing Mini Strokes: Healthy Habits To Adopt Now

Transient ischemic attacks (TIAs), or mini-strokes, are warning signs of a potential future stroke. They occur when blood flow to the brain is blocked temporarily, usually for a few minutes to a few hours. While the symptoms of a mini-stroke are the same as those of a stroke, they do not last as long. To prevent mini-strokes, it is crucial to maintain a healthy lifestyle by eating a balanced diet, exercising regularly, and avoiding smoking and excessive alcohol consumption. Additionally, controlling underlying conditions such as high cholesterol, high blood pressure, atrial fibrillation, and diabetes is essential. Making these lifestyle changes can significantly reduce your risk of experiencing a mini-stroke or a full stroke.

Eat a healthy diet, including fruits, vegetables, whole grains, and low-fat dairy

Eating a healthy diet, including fruits, vegetables, whole grains, and low-fat dairy, can significantly reduce the risk of mini-strokes. Here are some tips to help you incorporate these foods into your diet:

• Fruits and Vegetables: Aim for 4 to 5 cups of fruits and vegetables every day. This can include fresh, frozen, or canned options. Focus on a variety of colourful options as they provide different vitamins, minerals, and antioxidants. For example, leafy greens like spinach are rich in vitamin K, which supports healthy blood clotting, while oranges and berries are high in vitamin C, an antioxidant that can help protect your blood vessels.
• Whole Grains: Make sure at least half of your daily grain intake comes from whole grains like whole wheat bread, brown rice, quinoa, and oats. Whole grains are a good source of fibre, which can help lower cholesterol levels and reduce your risk of stroke.
• Low-Fat Dairy: Opt for low-fat or non-fat dairy products like milk, yoghurt, and cheese. These provide calcium, which is important for maintaining healthy blood pressure, as well as protein and other essential nutrients.
• Meal Planning: Plan your meals in advance to ensure you're getting a good mix of fruits, vegetables, whole grains, and low-fat dairy. This can also help you stick to a healthy eating pattern.
• Cooking Methods: Try different cooking methods like steaming, grilling, or baking instead of frying. This can help reduce the amount of added fat and salt in your diet.
• Mindful Eating: Pay attention to your hunger cues and stop eating when you're full. This can help prevent overeating and support weight management, which is important for stroke prevention.
• Read Food Labels: When buying packaged foods, read the nutrition labels to compare sodium, sugar, and saturated fat content. Choose options with less of these and more fibre and vitamins.

Exercise regularly, with at least 150 minutes of moderate activity per week

Exercise is an important factor in reducing the risk of strokes. The Surgeon General recommends that adults engage in at least 150 minutes of moderate-intensity aerobic physical activity per week, which can include activities such as walking, golfing, or playing tennis. This can also be broken up into 10- to 15-minute sessions a few times each day.

Exercising at a moderate intensity for at least 150 minutes per week can help to lower cholesterol and blood pressure levels, which are significant risk factors for strokes. Additionally, exercise can aid in weight loss, which is also a factor in reducing the risk of strokes.

It is important to note that the amount and intensity of exercise may vary depending on individual factors such as age, weight, and health conditions. It is always recommended to consult with a doctor to determine the appropriate amount and type of exercise for your specific needs.

Avoid smoking

Smoking is a major contributor to the risk of stroke, so quitting is one of the best things you can do to prevent mini-strokes. Cigarette smoking greatly increases your chances of having a stroke, and quitting will lower your risk.

Quitting smoking can be challenging, but with the right support and strategies, it is possible. Here are some tips to help you avoid smoking and reduce your risk of mini-strokes:

Understand the Benefits of Quitting

Recognize the immediate and long-term health benefits of quitting smoking. When you stop smoking, your health will begin to improve almost immediately. Your pulse rate will return to normal, your oxygen levels will recover, and the harmful carbon monoxide levels in your blood will reduce by half. Your lungs will start to clear out mucus, and your senses of taste and smell will improve. Your risk of heart attack and lung cancer will also decrease significantly.

Seek Professional Help

Talk to your doctor or other healthcare professionals, such as dentists, counselors, pharmacists, or nurses. They can provide advice, encouragement, and additional suggestions to support your journey. Your doctor may recommend adjusting your medications or suggest quit-smoking aids, such as nicotine pills or patches, counseling, or other medications.

Create a Support System

Tell your friends, family, and people you trust about your decision to quit smoking. Ask for their support and encouragement. Join a support group or community of people who are also quitting smoking, either in person or online. The NHS Quit Smoking app can be a great resource for tracking your progress, staying motivated, and connecting with others.

Make a Quit Plan

Choose a quit date and create a personalized quit plan. This can include strategies for handling cravings, managing withdrawal symptoms, and staying focused. The NHS Quit Smoking app and the CDC's 1-800-QUIT-NOW quitline are excellent resources for creating a plan and getting support.

Change Your Environment

Make your environment work for you, not against you. Get rid of all cigarettes, lighters, matches, and ashtrays from your home, car, and work. Wash your clothes and anything else that smells of tobacco smoke. During the initial stages of quitting, avoid situations where you may be tempted to smoke, such as social gatherings or places where cigarettes are easily accessible.

Distract Yourself

Find healthy distractions to take your mind off smoking. Listen to your favorite music, go for a walk, call or text a friend, play a video game, or do something physical. Practice deep breathing or meditation to calm cravings. Keep your hands and mouth busy with safe substitutes, such as toothpicks, straws, cinnamon sticks, or sugar-free gum.

Practice Self-Care

Prioritize self-care and manage your stress levels. Get enough sleep and treat any sleep disorders, as lack of sleep can increase cravings. Eat a healthy diet rich in fruits and vegetables, and cut down on processed foods, salt, and saturated fats. Stay hydrated, exercise regularly, and practice relaxation techniques to reduce stress and improve your overall health.

Remember, it's never too late to quit smoking, and it's easier with the right support. By following these tips and seeking professional guidance, you can successfully avoid smoking and significantly reduce your risk of mini-strokes.

Limit alcohol consumption

Excessive alcohol consumption can increase your risk of mini strokes, so limiting your alcohol intake is an important preventative measure. Drinking excessively increases your risk of getting sick, injured, or dying sooner. Even moderate drinking may increase your risk of death and other alcohol-related harms compared to not drinking at all.

The amount of alcohol that constitutes excessive drinking varies depending on your gender. For men, drinking more than two drinks per day is considered excessive, while for women, it is more than one drink per day. According to the Dietary Guidelines for Americans 2020-2025, adults can choose not to drink or limit their intake to the above-mentioned thresholds. Drinking less is better for your health than drinking more.

If you regularly drink more than the recommended amount, you can try some simple tips to help you cut down:

• Set a limit on how much you're going to drink before you start.
• Only take a fixed amount of money to spend on alcohol.
• Let your friends and family know you're cutting down, and they can support you.
• Cut back a little each day so that every day is a success.
• Opt for smaller sizes or lower-strength drinks.
• Have a glass of water before you drink alcohol, and alternate alcoholic drinks with water or other non-alcoholic beverages.
• Have several drink-free days each week.

By limiting your alcohol consumption, you can reduce your risk of mini strokes and improve your overall health and well-being.

Control underlying conditions like high blood pressure and cholesterol

High blood pressure and high cholesterol are two of the most influential factors that can lead to strokes. Lowering your blood pressure and cholesterol levels can reduce your risk of having a stroke. Here are some ways to control these underlying conditions:

High Blood Pressure

High blood pressure is often called a "silent killer" because it usually has no symptoms. It quietly damages blood vessels and increases your risk of having a stroke. To control your blood pressure, you should:

• Monitor your blood pressure regularly. Keep track of your numbers to see patterns and alert yourself to any changes.
• Take any prescribed medications correctly and consistently.
• Make lifestyle changes, such as increasing your physical activity, reaching and maintaining a healthy weight, and quitting smoking.
• Adopt a well-balanced diet with limited salt (no more than 1,500 milligrams of sodium per day). Aim to eat plenty of fruits and vegetables, whole grains, low-fat dairy, and fish.
• Get regular physical activity. The surgeon general recommends at least 2 hours and 30 minutes of moderate-intensity aerobic activity each week for adults.

High Cholesterol

High cholesterol, along with high blood pressure, increases your chances of having a stroke. To lower your cholesterol levels, you can:

• Eat a diet low in saturated fats, trans fats, and cholesterol. Choose foods that are high in fiber and polyunsaturated fats, such as oats, barley, beans, nuts, vegetable oils, and fatty fish.
• Limit your consumption of high-cholesterol foods, such as burgers, cheese, and ice cream.
• Include foods that are fortified with plant sterols and stanols, such as margarine, granola bars, orange juice, or even supplements.
• Get regular physical activity to help lower your cholesterol levels.
• Work with your doctor to determine if you need medication to help lower your cholesterol.

Frequently asked questions