What measures can be taken to avoid a stroke? Although age and a family history of stroke can increase the likelihood of having one, there are various other risk factors that are controllable with awareness. Understanding the factors that put your health at risk empowers you to take action to reduce the impact and minimize your chances of experiencing a stroke.
How to prevent stroke
To prevent a stroke from occurring, you can take action now to reduce your risks. Begin by implementing these seven strategies to curb the factors that could lead to a stroke before it becomes a threat.
1. Lower blood pressure
Uncontrolled high blood pressure greatly increases the risk of stroke, potentially even doubling or quadrupling it. It is the leading cause of stroke for both males and females. Managing and regulating blood pressure through regular monitoring and treatment is likely the most significant step an individual can take to improve their vascular health.
To maintain optimal vascular health, the ideal goal is to keep blood pressure below 120/80. However, there may be valid reasons why this level is not suitable for everyone, and a less aggressive goal, such as not exceeding 140/90, may be more appropriate for some individuals, as determined by their doctor.
Here are some ways to attain healthy blood pressure levels:
- Limit salt intake to 1,500 milligrams per day (roughly half a teaspoon).
- Avoid consuming high-cholesterol foods, such as cheeseburgers and ice cream.
- Incorporate 4 to 5 cups of fruits and vegetables into your daily diet, consume one serving of fish two to three times per week, and eat multiple daily servings of whole grains and low-fat dairy.
- Engage in at least 30 minutes of physical activity daily and increase it if possible.
- If you smoke, quit smoking.
2. Lose weight
Being overweight can increase your chances of having a stroke, as well as the related complications of high blood pressure and diabetes. However, losing just ten pounds can reduce your risk significantly.
Although an ideal body mass index (BMI) is 25 or less, it may not be a realistic goal for everyone. To create an effective weight loss plan, it’s best to work with your doctor to determine what will work for you.
Here are some ways to achieve a healthy weight:
- Limit daily calorie intake to 1,500 to 2,000, depending on your activity level and current BMI.
- Increase physical activity by incorporating activities like walking, golfing, or tennis into your daily routine. Make sure to engage in physical activity every day.
3. Exercise more
Regular exercise is not only beneficial for weight loss and reducing blood pressure but is also an independent factor in lowering the risk of stroke.
Here are some ways to increase physical activity:
- Take a walk around your neighborhood each morning after breakfast.
- Form a fitness club with friends to make it more fun.
- During exercise, aim to reach a point where you’re breathing harder, but still able to hold a conversation.
- Opt for taking stairs instead of elevators whenever possible.
4. If you drink — do it in moderation
Here are some ways to moderate alcohol intake:
- Limit alcohol consumption to no more than one drink per day.
- Choose red wine as your first option, as some studies suggest it may help prevent heart disease and stroke.
- Be mindful of portion sizes. A standard drink equals a 5-ounce glass of wine, 12-ounce beer, or 1.5-ounce glass of hard liquor.
5. Treat atrial fibrillation
Atrial fibrillation is an irregular heartbeat that can cause blood clots to form in the heart, which can then travel to the brain and cause a stroke. Atrial fibrillation increases the risk of stroke almost fivefold and should not be ignored.
Your goal: If you have atrial fibrillation, seek treatment.
How to achieve it:
If you experience symptoms such as heart palpitations or difficulty breathing, visit your doctor for an examination. Your doctor may recommend taking a blood thinner, such as one of the direct-acting anticoagulant drugs, to decrease your stroke risk caused by atrial fibrillation. Your medical team can assist you with this treatment plan.
6. Treat diabetes
High blood sugar can cause damage to blood vessels and increase the risk of blood clots forming inside them. The goal is to control blood sugar levels effectively.
How to achieve it:
Follow the monitoring schedule for blood sugar levels as advised by your doctor. Implement lifestyle changes such as healthy eating habits, regular exercise, and take medications as prescribed to maintain your blood sugar levels within the recommended range.
7. Quit smoking
Smoking contributes to clot formation in various ways, such as by thickening the blood and increasing plaque buildup in the arteries. Stopping smoking is one of the most effective lifestyle changes to reduce the risk of stroke, in addition to maintaining a healthy diet and regular exercise routine.
Your goal: Stop smoking.
How to achieve it:
Consult with your doctor to identify the most appropriate method for quitting smoking. Use quitting aids, such as nicotine patches, pills, or counseling, or prescribed medication. Persevere in your efforts to quit. Most people require several attempts before successfully breaking the habit. View each attempt as a step towards successfully overcoming addiction.
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