Stroke of genius

Simple lifestyle changes to keep your brain safe ..

STROKES are the fourth biggest killer in the UK after heart disease, cancer and respiratory disease and recent statistics don’t make for happy reading.

Stroke is the third most common killer in Scotland and the leading cause of disability.

A report from Queen Mary University of London and the London School of Economics estimates that strokes will claim 187,000 lives a year by 2035, an increase of almost twothirds on today’s numbers.

But experts say about 114,000 of those deaths could be prevented through greater awareness of the risks, along with better treatment of the two main triggers – high blood pressure and atrial fibrillation (irregular heartbeat).

Dominic Brand, director of marketing and external affairs at the Stroke Association, who commissioned the report, said: “The reasons for the increase are driven mainly by the fact we have an ageing population and the risk of stroke is higher over the age of 45. As we age, arteries become harder and are more likely to get blocked.

“But research has also shown many strokes are preventable. We know that if you’re overweight, drink too much alcohol, smoke, don’t get enough exercise and have an unhealthy diet, your risk increases, so it’s important to address those issues.” TACKLE HIGH BLOOD PRESSURE It’s estimated about a quarter of those aged 16 and over in Scotland have raised blood pressure.

Prevalence increases sharply with age – and almost two-thirds of those over 75 have high blood pressure.

A large proportion of those with high blood pressure don’t go to the GP for treatment or go less than once a year.

So the message is: Be proactive and get it checked, which you can do at pharmacies, as well as your GP’s surgery.

Peter Rothwell, professor of neurology at Oxford University said: “If your blood pressure is high, lowering it is the single most important thing you can do to prevent both types of stroke – ischaemic [where a blockage such as a clot cuts off blood supply to the brain] and haemorrhagic [a bleed in or around the brain].

“If you have a family history of high blood pressure, then it’s worth measuring it in your 30s and 40s to make sure it’s not following the same path as your parents or siblings. Blood pressure changes naturally with age but, generally speaking, it should be less than 130 over 80.

“One of the problems is that it’s so variable and the variability itself predicts strokes.

“One day you might catch it at a low but it’ll be high at other times.

“The easiest thing is to buy a monitor and check it at home from time to time to get multiple measurements, which you can discuss with your doctor.

“If the average reading is always on the low side, that’s fine.

“Some blood pressure monitors cost less than £20, which is a small investment if it makes a big difference to your risk of suffering a heart attack or stroke.” GET AN IRREGULAR PULSE CHECKED A TYPE of irregular heartbeat called atrial fibrillation (AF) makes you five times more likely to suffer a stroke, as a clot can form in the heart and make its way to the brain where it can block an artery.

“If you have a stroke as a result of AF, it usually leads to greater disability and higher incidence of death,” said Brand.

He added: “So if you notice repeated

episodes of palpitations and other symptoms such as fatigue, breathlessness and chest pain, then see your GP who heck your pulse and refer you for more tests if necessary.” professor Rothwell added: "Anticoagulant (blood thinning) drugs are very effective for AF, so it’s a treatable condition. "Lifestyle can play a part in that high blood pressure can lead to AF, so if you’re crontrolling blood pressure by exercising regularly and keeping your weight down, then ou’re less likely to develop AF.”

MANAGE YOUR LIFESTYLE KLING the lifestyle issues that lead to high blood pressure will bring down your stroke risk. Quit cigarettes Smoking damages arteries and makes blood more likely to clot, as well as raising blood pressure. Professor Rothwell said: “If you have a cigarette, it causes your blood pressure to rise over the next 10 minutes.” Stopping will reduce your risk of stroke. Call the Smokeline free on 0800 848484 for help with quitting. Cut back on booze Drinking too much alcohol raises blood pressure, and binge drinking is particularly dangerous as it causes blood pressure to rise very quickly. As a general rule, the Department of Health recommend not drinking more than 14 units of alcohol a week and to avoid drinking a lot in a single session.

One unit is equivalent to a single measure of spirits, while an average pint of lager and a medium glass of wine (175ml) contain two units. ■Eat a healthy, balanced diet THIS will help to lower blood pressure, manage your weight and control diabetes. Professor Rothwell said: “A Mediterranean diet with lots of fruit and veg, and not an excessive amount of red meat, seems to be a good thing in terms of cancer, heart disease and stroke prevention.”

Cut back on salt as high intakes have been shown to raise blood pressure. Don’t have more than a teaspoon a day and be mindful there’s lots of salt in processed foods. Cut down on saturated fat, too, as this raises cholesterol levels, causing fatty deposits to build up in your arteries. ■Get more active You don’t have to start running marathons. Research shows regular, moderate exercise can reduce your risk of stroke by 27 per cent. Aim for 30 minutes of activity at least five times a week and choose any form of exercise, as long as it increases your heart rate and makes you feel warm and out of breath. ■ Lose weight if you need to BEING overweight puts you at risk of high blood pressure, heart disease and Type 2 diabetes, all of which raise your risk of stroke.

If you carry weight around your middle you’re more likely to develop high blood pressure and diabetes. You should aim to lose weight if you’re a woman with a waist measurement of 80cm (31.5in) or more, or a man with a measurement of 94cm (37in) or more. ■Find ways to de-stress STUDIES show long-term stress is associated with a higher risk of stroke and heart disease.

“There is a link,” said Professor Rothwell. “One of the possibilities is that it causes peaks in blood pressure, plus if we’re going through a period of stress, we tend to drink more alcohol, eat badly and we might smoke.

“It’s also been shown the biochemistry of the body changes when you’re under stress and inflammatory markers go up, making blood slightly more sticky.” Visit stroke.org.uk