Preventing a stroke
Lower blood pressure
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High blood pressure is a huge factor, doubling or even quadrupling your stroke risk if it is not controlled.
High blood pressure is the biggest contributor to the risk of stroke in both men and women. Monitoring blood pressure and, if it is elevated, treating it, is probably the biggest difference people can make to their vascular health.
How to achieve it:
◆ Reduce the salt in your diet to no more than 1 500 milligrams a day (about a half teaspoon).
◆ Avoid high-cholesterol foods, such as burgers, cheese, and ice cream.
◆ Eat four to five cups of fruits and vegetables every day, one serving of fish two to three times a week, and several daily servings of whole grains and low-fat dairy.
◆ Get more exercise –at least 30 minutes of activity a day, and more, if possible.
◆ Quit smoking, if you smoke. *If needed, take blood pressure medicines.
Lose weight
Obesity, as well as the complications linked to it (including high blood pressure and diabetes), raises your odds of having a stroke. If you are overweight, losing as little as 10 pounds can have a real impact on your stroke risk. Work with your doctor to create a personal weight loss strategy. Increase the amount of exercise you do with activities like walking, golfing, or playing tennis and by making activity part of every single day.
Exercise more
Exercise contributes to losing weight and lowering blood pressure, but it also stands on its own as an independent stroke reducer. Exercise at a moderate intensity at least five days a week.
How to achieve it:
◆ Take a walk around your neighbourhood every morning after breakfast.
◆ Start a fitness club with friends.
◆ When you exercise, reach the level at which you are breathing hard, but you can still talk.
◆ Take the stairs instead of an elevator when you can.
◆ If you do not have 30 consecutive minutes to exercise, break it up into 10 to 15-minute sessions a few times each day.
If you drink — do it in moderation Drinking a little alcohol, such as an average of one per day, is okay. Once you start drinking more than two drinks per day, your risk goes up very sharply.
Your goal: Do not drink alcohol or do it in moderation.
Treat atrial fibrillation
Atrial fibrillation is a form of irregular heartbeat that causes clots to form in the heart. Those clots can then travel to the brain, producing a stroke. Atrial fibrillation carries almost a fivefold risk of stroke and should be taken seriously. If you have atrial fibrillation, get it treated. How to achieve it:
◆ If you have symptoms such as heart palpitations or shortness of breath, see your doctor for an exam.
◆ You may need to take an anticoagulant drug (blood thinner), such as one of the direct-acting anticoagulant drugs to reduce your stroke risk from atrial fibrillation. Your doctors can guide you through this treatment.
Treat diabetes
Having high blood sugar damages blood vessels over time, making clots more likely to form inside them. Keep your blood sugar under control.
High blood pressure is the biggest contributor to the risk of stroke in both men and women. Monitoring blood pressure and, if it is elevated, treating it, is probably the biggest difference people can make to their vascular health.
Quit smoking
Smoking accelerates clot formation. It thickens your blood and it increases the amount of plaque build-up in the arteries. Along with a healthy diet and regular exercise, smoking cessation is one of the most powerful lifestyle changes that will help you reduce your stroke risk significantly. How to achieve it:
◆ Ask your doctor for advice on the most appropriate way for you to quit.
◆ Use quit-smoking aids, such as nicotine pills or patches, counselling or medicine.
◆ Do not give up. Most smokers need several tries to quit. See each attempt as bringing you one step closer to successfully beating the habit.
Identify a stroke F-A-S-T
Too many people ignore the signs of stroke because they question whether their symptoms are real. Do not wait if you have any unusual symptoms. Listen to your body and trust your instincts. If something is off, get professional help right away.
Signs of a stroke include:
◆ Weakness on one side of the body
◆ Numbness of the face
◆ Unusual and severe headache
◆ Vision loss
◆ Numbness and tingling
◆ Unsteady walk. — Wires.