
Strokes are a leading cause of death and long-term disability in adults. Lifestyle factors such as diet, weight, exercise, smoking, alcohol consumption, stress, and sleep can all impact your risk of having a stroke. Making healthy changes to your lifestyle can therefore help to lower your risk of having a stroke.
Characteristics | Values |
---|---|
Smoking | Triples the risk of dying from heart disease and stroke in middle-aged men and women |
Alcohol Consumption | Heavy drinking and binge drinking are risk factors for high blood pressure and stroke |
Weight | Being overweight or obese can increase your risk of stroke |
Physical Activity | Lack of physical activity increases the risk of stroke |
Nutrition | Eating foods low in saturated fat, trans fat, and sodium (salt) can help prevent stroke |
Sleep | Adults require 7-9 hours of sleep per night |
Stress | High levels of stress or prolonged stress can lead to higher cholesterol or blood pressure, increasing the risk of stroke |
Blood Pressure | High blood pressure is a leading cause of stroke |
Blood Sugar | Keep blood sugar (glucose) in the normal range to lower the risk of stroke |
Cholesterol | High cholesterol increases the risk of stroke |
Smoking
Quitting smoking is one of the best things you can do to prevent a stroke, and your risk of stroke and heart disease will begin to decrease as soon as you quit. If you are struggling to quit, your doctor can suggest ways to help you, and there are also free texting programs and mobile apps that can support you.
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Alcohol consumption
Hypertension
Heavy drinking increases your blood pressure. High blood pressure is associated with over half of all strokes. Regular drinking can lead to damage to your circulatory system, which increases your risk of stroke.
Atrial Fibrillation
Excessive alcohol consumption can trigger a heart condition called atrial fibrillation (AF). People with AF are five times more likely to have a stroke. AF can cause blood clots to form in the heart, and if these clots break up or become dislodged, they can travel to the brain and cause a stroke. People who have AF-related strokes are more likely to die or be left with serious disabilities. Alcohol can also interact with medications prescribed to treat AF. If you are taking a blood-thinning medication (anticoagulant) such as Warfarin, drinking alcohol can prevent your blood from clotting and increase your risk of bleeding in the brain (hemorrhagic stroke).
Diabetes
Alcohol can change the way 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 a risk factor for stroke.
Being Overweight
Alcohol is very high in calories, so regularly consuming large amounts of alcohol can lead to weight gain or make it harder to lose weight. Being overweight increases your risk of having a stroke.
Liver Damage
Excessive alcohol consumption can cause liver damage and prevent it from producing substances that help your blood clot. This increases the chance of bleeding in the brain, known as a hemorrhagic stroke.
Safe Limits of Alcohol Consumption
To reduce the risk of stroke, it is recommended that men should not exceed two drinks per day, and women should not exceed one drink per day.
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Weight management
To achieve and maintain a healthy weight, it is important to adopt a balanced diet and incorporate regular physical activity into your routine. Eating foods low in saturated fats, trans fat, and cholesterol and high in fiber can help prevent high cholesterol, a risk factor for stroke. Limiting salt (sodium) in your diet can also assist in lowering blood pressure, as high blood pressure increases the likelihood of experiencing a stroke.
Physical activity plays a vital role in weight management and overall health. It can help you stay at a healthy weight and lower your cholesterol and blood pressure levels. For adults, it is recommended to engage in at least 150 minutes of moderate-intensity aerobic physical activity, such as brisk walking, each week. Muscle-strengthening activities are also beneficial and should be included two days per week.
It is important to note that weight management should be done in a healthy and sustainable manner. Consult with your doctor or a healthcare professional to create a reasonable weight loss plan that suits your individual needs and health status. They can provide guidance on diet and exercise routines that are safe and effective for you.
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Cholesterol and nutrition
Firstly, it is important to limit the consumption of foods high in cholesterol and saturated fats. This includes red meat and egg yolks, which can increase the levels of harmful metabolites produced by intestinal bacteria. These metabolites are associated with atherosclerosis and an increased risk of stroke. Patients with renal impairment, including the elderly, should be particularly mindful of their intake of red meat and egg yolks.
Adopting a Mediterranean diet is an effective way to reduce the risk of stroke. This diet is rich in olive oil, whole grains, fruits, vegetables, and legumes, while being low in cholesterol and saturated fats. It has been shown to reduce stroke risk by 40% or more in high-risk patients.
In addition to dietary changes, maintaining a healthy weight is essential. Obesity is a risk factor for stroke incidence and mortality. Caloric restriction and regular physical activity can help in weight management and lower the chances of having a stroke.
It is also worth noting that metabolic B12 deficiency, often missed by physicians, can increase the risk of stroke. Assessing serum B12 levels and addressing any deficiencies can be beneficial in stroke prevention.
Overall, nutritional choices have a significant impact on stroke risk. By making conscious dietary changes and maintaining a healthy weight, individuals can substantially reduce their chances of having a stroke.
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Exercise
Regular physical activity can help you maintain a healthy weight, which is important because being overweight or obese increases your risk of having a stroke. Doctors can determine whether your weight is in a healthy range by calculating your body mass index (BMI). Exercise can also help to lower cholesterol and blood pressure levels, both of which are major risk factors for stroke.
The Surgeon General recommends that adults engage in at least 150 minutes of moderate-intensity aerobic physical activity each week. This can include activities such as brisk walking, water aerobics, or biking. In addition, it is beneficial to incorporate muscle-strengthening exercises, such as resistance bands or weights, for at least two days per week. Even if you can't commit to a full 150 minutes per week, any amount of physical activity has health benefits. Breaking up your activity into smaller chunks and finding small ways to be more active, like taking the stairs instead of the elevator, can help you incorporate more movement into your daily routine.
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