How to Prevent Stroke Attacks with Healthy Lifestyle

A stroke occurs when there is a disruption in blood supply to brain cells. Blood flow to the brain cells cease when blood vessels rupture or blockage occurs. As the result, the brain cells begin to die when they are deprived of oxygen.

Stroke is one of the leading causes of death and disability. The effects of stroke on the body vary, depending on the severity and site effected. The most common aftermath of stroke is weakness or paralysis. The good news is – it is possible to prevent stroke with healthy lifestyle.

1. Consume Healthy Diet

As a rule of thumb, a healthy meal consisting of fresh fruits and vegetables helps to prevent stroke. Generally, foods that increases the chance of high cholesterol and hypertension should be avoided.
These include foods high in cholesterol, saturated fats or trans-fat as well as dietary salt.

The Mediterranean diet has been shown to reduce the risk of stroke. Essentially, the Mediterranean diet originated from populations bordering the Mediterranean Sea. This type of diet emphasises on healthy fats intake, such as monounsaturated fats and omega-3 fatty acids. Monounsaturated fats are commonly found in olive oil, seeds and nuts; omega-3 fatty acids are rich in fatty fish, such as mackerel, herring, sardines, tuna and salmon.

Typically, the main components of Mediterranean diet include:

• Daily consumption of vegetables, fruits, whole grains and healthy fats
• Weekly intake of fish, poultry, beans and eggs
• Moderate portions of dairy products
• Limited intake of red meat

Read more about the Okinawan people and how they often live to 100: How to live to 100: The Okinawan Diet

2. Maintain Healthy Weight

Being overweight raises risk of stroke. Excess body fat increases inflammation, which results could in poor blood flow and potential blockages. The common indicators for healthy weight are body mass index (BMI) and waist-to-hip ratio (WHR). A BMI of more than 25 kg/m² is indicative of being overweight. On the other hand, a WHR of more than 1.0 means that the excess weight in the midsection is significant enough to increase risk of heart diseases, stroke and other conditions linked to obesity.

If you are overweight, simple steps to shed the excess weight are to opt for healthy eating habits and increase physical activities. Reducing weight might seem like a big feat. However, losing as little as 5 % of your total body weight can bring great benefits.

Read more: 4 Habits to Cultivate on How to Eat Healthy

3. Get Active

Exercising can have a positive impact on blood pressure, cholesterol and weight management. It is recommended to exercise at moderate intensity at least 30 minutes three to five days a week. A suitable moderate-intensity exercise would be an activity that would allow you to reach a level where you are breathing hard but can still talk. For instance, take a walk around the neighbourhood after a meal or substituting the elevators by taking the stairs. If forking out 30 consecutive minutes to exercise is difficult, consider breaking it up into 10- to 15-minute sessions spread over the day.

Read more: Exercise is the new medicine!

4. Quit Smoking

Smoking is a risk factor for stroke. The cigarette contains harmful substances which thickens the blood, increasing the risk of plaque buildup in arteries. Besides that, carbon monoxide reduces oxygen carried to the brain, whereas nicotine raises blood pressure. These factors all contribute to increased risk for stroke.

Smoking cessation can be hard. Nevertheless, it is possible to quit smoking with the advice from healthcare professionals. Smoking aids, including nicotine pills or patches, are helpful tools. Also, avoid people, situations or places that may trigger the urge to smoke. Some people take several attempts to quit smoking. Therefore, do not give up, as every attempt brings you one step closer to successfully beating the habit.

Read more: Do You Want To Quit Smoking? Here’s How You Start

5. Drink in Moderation

Drinking large amount of alcohol increases the risk for conditions that corelates with stroke. These conditions include high blood pressure, heart diseases, diabetes and obesity. Interestingly, drinking one drink per day may decrease stroke risk.

The recommended alcohol intake is no more than two drinks a day for man, no more than one a day for a woman. A standard-sized drink is equivalent to a glass of wine, a can of beer and a shot of hard liquor. If you drink, opt for red wine as your first choice, as it contains resveratrol which protects the heart and brain.

Read more: Alcohol: to Drink or Not to Drink

Conclusion

Practicing these healthy habits can reduce stroke risk. A better understanding of stroke risk made way for lifestyle changes, which reduced stroke death rate by half. Nevertheless, if you or your loved ones have signs and symptoms of stroke, consult a doctor immediately.

Further reads:

• Stroke: Acting F.A.S.T. Matters
• 3 minutes Ask Your Doctor: What is Lacunar Stroke?
• Are the permanent disabilities of stroke preventable?

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Tags

• Mediterranean diet
• stroke
• stroke prevention