Cut your chances of suffering a stroke
Stroke is a leading cause of death and disability – but a few healthy lifestyle tweaks can make a big difference, LIZ CONNOR discovers
WHEN it comes to living a long, healthy life, many of us believe it’s luck of the draw – but lifestyle plays a part – particularly with conditions like stroke. Research on the prevention of strokes suggests 80% of strokes could be prevented through healthy lifestyle changes. Despite this, stroke is the fourth single leading cause of death in the UK, according to the Stroke Association. And almost two thirds of survivors face a disability. Although you can’t change some risk factors – such as genetics and age – some simple lifestyle changes really could prevent many strokes. We asked experts to share some golden rules for avoiding stroke...
WHAT EXACTLY IS A STROKE?
A STROKE is a form of ‘brain attack’, and occurs when the oxygen-rich blood supply to the brain is cut off. It’s a serious, life-threatening condition, as brain cells can rapidly begin to die.
“There are two main types of stroke,” explains Dr Luke Powles, associate clinical director for Bupa Health Clinics. “Ischaemic strokes are the most common and occur when a blood clot prevents blood – and therefore oxygen – getting to the brain.
“This is often a result of high cholesterol, which causes arteries to become blocked or narrowed by fatty deposits.” Haemorrhagic stroke, which is less common, is triggered when a blood vessel bursts inside the skull and Dr Powles explains that high blood pressure is the main cause of this type of stroke.
WHAT CAN I DO TO REDUCE MY RISK OF STROKE?
A NUMBER of lifestyle factors are important.
■ Get regular exercise
BEING overweight and having an inactive lifestyle puts people at increased risk of stroke. Staying active can help maintain a healthy weight and cholesterol levels. “Aim to undertake some form of physical activity every day, building up a total of 150 minutes of moderately intensity aerobic activity a week,” says Dr Powles. “It doesn’t have to be anything too strenuous. Lots of everyday activities – such as walking, gardening and climbing stairs – count, as long as they’re increasing your heart rate.”
If you’re new to exercise, gradually build up your levels of activity. Chat to your doctor if you are unsure how to go about this. Similarly, if you’re returning to exercise having suffered a stroke, Dr Powles recommends speaking to your doctor or health advisor to help set a plan that’s safe and effective for you.
■ Eat well
JUST like exercise, a balanced diet is important for maintaining a healthy weight and generally keeping healthy – particularly your cardiovascular health. “Opt for foods high in fibre, such as wholemeal or granary breads, whole-wheat pasta or brown rice,” advises Dr Powles. Likewise, be mindful of your fat intake. Getting enough healthy fats is important, but unhealthy and processed fatty foods aren’t good news if you consume too much. “Especially saturated fats,” says Dr Powles, “as these can raise your cholesterol, increasing your risk of a stroke and also heart disease.”
■ Ditch the salt
CONSUMING too much salt is a significant cause of high blood pressure, which increases your risk of suffering a haemorrhagic stroke.
We need a certain amount of salt to survive – but lots of food already contains salt, so if you’re adding extra to flavour your meals, chances are you’re getting too much. “Cut down on salty foods such as crisps, bacon and cheese, and find substitutes,” Dr Powles adds. For example, try unsalted nuts or fresh
fruit as snacks, instead of reaching for a bag of crisps? And rather than using salt to flavour foods, Dr Powles suggests using more herbs and spices instead.
■ Stop smoking
WE know smoking is bad for our health – but it’s not just our lungs that are affected. “Smoking causes arteries to narrow and blood more likely to clot,” warns Dr Powles. It should come as no surprise then that regular smokers have a significantly higher risk of having a stroke. Local stop-smoking services are free, friendly and can massively boost your chances of quitting smoking for good. Your GP can refer you, or you can phone your local stop smoking service to make an appointment with an adviser.
■ Drink less alcohol
MANY of us enjoy a tipple at the end of a long week, but “People who drink heavily are three times more likely to suffer a stroke than those who don’t,” states Dr Powles. “There are two main reasons for this, the first being that excessive drinking drives up your cholesterol. “Secondly, most alcoholic drinks are very high in calories and sugar, making it harder for people to maintain a healthy weight.”
This isn’t to say you have to give up drinking completely, assures Dr Powles, although there are many benefits if you choose to. He advises sticking to recommended limits of 14 units a week, spread over at least three days. That’s around six pints or roughly a bottle-and-half of wine. ■ Understand what conditions may increase your risk
DR POWLES says some common health conditions will put you at higher risk of stroke, including diabetes, hypertension and sickle cell disease.
If you’ve got an underlying condition, it’s important you speak to your doctor to understand its impact on your wider health.
“If it does put you at higher risk of a stroke, it’s even more important you’re making proactive choices to reduce your risk,” Dr Powles adds.
KNOW THE WARNING SIGNS
STROKES require urgent medical attention. Every minute counts when someone is having a stroke, so knowing the symptoms and acting quickly is really important.
“The NHS is running a great campaign, reminding people to think ‘FAST’. It’s an easy-toremember acronym that helps people to look out for key symptoms and take action,” says Dr Powles. FACE: If someone’s having a stroke, their face may droop or they may lose mobility on side
ARMS: If they’re unable to raise both arms, or feel weakness or tingling, it may be sign of a stroke
SPEECH: Somebody’s speech may become slurred or unusual, or they may not be able to speak at all TIME: If you suspect that you or someone else is having a stroke, phone 999 immediately and ask for an ambulance. The faster a medical professional can respond to a stoke, the less damage it can do in the long-term.