
Strokes are the second leading cause of death worldwide and the fifth in the United States. Recurrent strokes make up almost 25% of the nearly 800,000 strokes that occur annually in the United States. If you've had a stroke, you are at a higher risk of having another one. However, there are several ways to reduce the risk of stroke recurrence.
Characteristics | Values |
---|---|
Lifestyle changes | Move more, eat healthily, get healthy sleep, quit smoking and vaping |
Medication | Take prescribed medications as directed by your doctor |
Blood pressure | Manage high blood pressure |
Cholesterol | Control cholesterol |
Blood glucose | Manage blood glucose |
Weight | Lose weight |
What You'll Learn
Quit smoking and vaping
Quitting smoking and vaping is a crucial step in reducing your risk of stroke recurrence. Here are some detailed instructions and advice to help you quit:
Understand the Risks
It is important to recognize the dangers of smoking and vaping. Smoking and vaping introduce harmful substances into your body, increasing your risk of stroke and other serious health issues. Smoking and vaping can cause dangerous stress on the blood vessels in your brain and heart, and also increase your risk of cancer. Vaping, like smoking, can lead to nicotine addiction and withdrawal symptoms when quitting. Understanding these risks can be a powerful motivator for quitting.
Seek Professional Help
Speak to your doctor or healthcare provider about your desire to quit smoking and vaping. They can offer guidance and support throughout your journey. They may suggest medications to help manage nicotine withdrawal symptoms and cravings, and can refer you to counseling services for additional support. Combining medication with counseling is a proven effective method for quitting.
Utilize Support Services
You don't have to go through this process alone. There are many free or low-cost resources available to help you quit. For instance, you can call a Quit Line to speak with trained quit coaches who can offer confidential help at no cost:
- English: 1-800-QUIT-NOW
- Spanish: 1-800-DEJÉLO-YA
- Mandarin + Cantonese: 1-800-838-8917
- Korean: 1-800-566-5564
- Vietnamese: 1-800-778-8440
Additionally, text messaging services such as the National Texting Portal, SmokefreeTXT, and SmokefreeTXT en español can provide ongoing support and encouragement.
Learn Withdrawal Management Strategies
Nicotine withdrawal can be challenging, but understanding and preparing for the symptoms can increase your chances of success. Learn about the various strategies to manage nicotine withdrawal, such as distraction techniques, deep breathing, or physical activity. These strategies can help you cope with cravings and reduce the likelihood of relapse.
Create a Plan
Developing a detailed plan can increase your chances of successfully quitting. Identify your reasons for quitting, set a quit date, and prepare your environment by getting rid of any smoking or vaping paraphernalia. Inform your friends and family about your plan so they can support you. Consider joining a support group or finding an accountability partner to stay motivated.
Remember, quitting smoking and vaping is a process, and relapses may occur. Don't be too hard on yourself, and use any setbacks as learning opportunities. With perseverance and the right support, you can quit smoking and vaping for good, significantly reducing your risk of stroke recurrence.
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Eat healthily
Eating healthily is a great way to keep your body in good condition and prevent strokes. It is recommended to eat more fruits and vegetables, lean meats, seafood, low-fat dairy, whole grains, and fibre. You should also limit your consumption of saturated and trans fats, sodium, alcohol, and added sugars. These choices can keep blood pressure and cholesterol levels lower, significantly reducing your risk of a stroke.
The Mediterranean diet is a healthy lifestyle approach that has been linked to reducing the risk of stroke. It is based on traditional foods from countries that border the Mediterranean Sea, including Greece, North Africa, Turkey, and Italy. It is largely composed of healthy fats such as fatty fish or seafood, nuts, seeds, avocado, and extra-virgin olive oil. The Mediterranean diet also includes beans and other legumes, and whole grains such as farro, spelt, barley, and millet.
Nuts and olive oil are examples of healthful fats that can be easily incorporated into your diet. Studies show that even small amounts of nuts, avocado, or olive oil as part of a plant-based healthy meal pattern can support lower cardiac risk. It is recommended to consume 1 ounce of nuts per day to help reduce inflammation, lower blood pressure, and support overall vascular health. Nuts are also a source of unsaturated fats, which can lower low-density lipoproteins (LDL, or "bad cholesterol") when used in place of saturated fats and refined carbohydrates.
In addition to nuts, there are several other foods that can help lower cholesterol. Various herbs and spices, such as oregano, rosemary, thyme, chives, and basil, have been shown to reduce cardiovascular risk. Cinnamon, turmeric, and ginger are also likely already in your spice rack and can add flavour and variety to your recipes. Soluble fibre, found in foods like oatmeal, chickpeas, black-eyed peas, kidney beans, apples, yams, and carrots, can help lower cholesterol by dissolving in water and other body fluids, increasing healthy gut bacteria in the body.
Potassium is another mineral that can help lower blood pressure. Foods high in potassium include bananas, beans, avocado, kiwi, mango, cantaloupe, and sweet potatoes. By incorporating these foods into your diet and limiting your intake of salt and sugar, you can effectively reduce your risk of stroke.
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Exercise regularly
Exercise is a key component of stroke prevention. 1 million strokes a year are linked to physical inactivity, and by getting the recommended amount of exercise each week, you can reduce your risk of having a stroke. Just 30 minutes of exercise five times a week can reduce your risk of stroke by 25%.
Exercise plays a significant role in reducing several stroke risk factors, including hypertension, diabetes, cholesterol, depression, and stress. It is important to incorporate regular exercise into your routine to take action against these risk factors.
- Make daily lifestyle changes - Small changes in your daily routine can help you stay active and reduce your stroke risk. Instead of driving, consider walking or taking the stairs instead of the elevator. Gardening and housework are also great ways to stay active and lower your chances of having a stroke.
- Aim for regular moderate to vigorous exercise - It is recommended to aim for at least 2½ hours a week of moderate to vigorous physical activity. You can divide this time however you like. A good way to achieve this goal is to be active for 30 minutes a day, five days a week. If you find it challenging to exercise for 30 minutes at once, it's okay to break it down into shorter sessions of 10 minutes or more throughout your day and gradually increase the duration over time.
- Seek professional advice if needed - If you haven't been active for a while, have a condition that increases your stroke risk, or are taking medication, it is advisable to consult a health professional before starting an exercise routine. They can guide you on the types and intensity of exercises suitable for your condition.
- Consider physiotherapy or occupational therapy - If your mobility has been affected by a stroke, a physiotherapist or occupational therapist can help you find suitable exercises. They can provide guidance and support to improve your recovery, reduce fatigue, and enhance your overall well-being.
- Break the cycle of inactivity - Inactivity can lead to a downward spiral of overweight, poor muscle strength, and further inactivity. It is essential to make a conscious choice to break this cycle and incorporate physical activity into your routine.
- Address psychological barriers - Factors such as low self-efficacy, negative exercise beliefs, fear of falling, post-stroke fatigue, and depression can hinder your motivation to exercise. Addressing these psychological barriers and enhancing your self-efficacy can help increase your engagement in physical activity.
- Improve cardiorespiratory fitness - Stroke survivors often have lower cardiorespiratory fitness than their age-matched counterparts. Engaging in aerobic exercise, such as walking, jogging, swimming, or tennis, can help improve your cardiorespiratory fitness and reduce your risk of stroke recurrence.
- Combine exercise with other healthy habits - In addition to exercise, focus on other healthy habits such as healthy eating, managing blood pressure, getting adequate sleep, and quitting smoking. These comprehensive lifestyle changes can significantly reduce your risk of stroke recurrence.
Remember, it is always best to consult your doctor to understand your specific risk factors and develop a personalized prevention plan. They can guide you on the types and intensity of exercises suitable for your condition and help you make informed decisions about your health.
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Manage blood pressure
Managing blood pressure is a critical component of stroke prevention, and high blood pressure is the biggest contributor to stroke risk in both men and women. Here are some detailed instructions for managing blood pressure to prevent stroke recurrence:
- Set realistic blood pressure goals: While an ideal blood pressure goal is to maintain a reading of less than 120/80, this may not be suitable for everyone. Work with your doctor to set a personalised goal that takes into account your unique health needs and circumstances.
- Reduce salt intake: Aim to consume no more than 1,500 milligrams of salt per day, which is roughly half a teaspoon.
- Adopt a stroke-preventing diet: Avoid high-cholesterol foods like burgers, cheese, and ice cream. Instead, eat 4 to 5 cups of fruits and vegetables daily, along with fish two to three times a week. Opt for whole grains and low-fat dairy, and maintain a balanced diet.
- Increase physical activity: Engage in at least 30 minutes of exercise each day, or more if possible. Walking, golfing, and tennis are great options. If you can't do 30 minutes at once, break it up into shorter sessions throughout the day.
- Lose weight if overweight: Even a modest weight loss of 10 pounds can significantly reduce your stroke risk. Work with your doctor to develop a personalised weight loss strategy that takes into account your current body mass index (BMI) and activity level.
- Take prescribed blood pressure medications: If your doctor has prescribed medications to control your blood pressure, take them as directed. Don't skip doses or discontinue the medication without consulting your doctor.
- Monitor your blood pressure regularly: Keep track of your blood pressure readings to ensure you're on track with your goals. This will help you and your doctor make any necessary adjustments to your treatment plan.
- Avoid smoking: Smoking accelerates clot formation and increases plaque buildup in the arteries, both of which raise your risk of stroke. Quitting smoking is one of the most effective ways to reduce your stroke risk.
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Control cholesterol
Controlling your cholesterol levels is an important step in reducing your risk of a recurrent stroke. High cholesterol is a risk factor for strokes, so keeping your levels in check is crucial. Here are some ways to control your cholesterol:
Medication
If your doctor has prescribed medication to help lower your cholesterol, it is important to take it exactly as directed. Do not skip doses or stop taking the medication without consulting your doctor first. Prescription medications can effectively lower your cholesterol and reduce the risk of a recurrent stroke.
Lifestyle Changes
Making healthy lifestyle choices can also help control your cholesterol. This includes eating a healthy diet that is low in saturated fats, trans fats, and cholesterol. Aim for foods high in fiber and fresh fruits and vegetables. Limiting your salt intake can also help lower cholesterol and manage blood pressure. Regular physical activity can also help you maintain a healthy weight and lower your cholesterol levels. The surgeon general recommends that adults engage in at least 2 hours and 30 minutes of moderate-intensity aerobic activity each week.
Regular Check-ups
It is important to have your cholesterol levels checked regularly. Your doctor should test your cholesterol levels at least once every five years. Work closely with your healthcare team to monitor your cholesterol and make any necessary adjustments to your treatment plan.
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