8 simple rules for stroke prevention

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Several million people die of stroke every year. In order not to be among them, follow simple rules.

In the US alone, every 40 seconds Stroke Facts someone has a stroke. In the Russian Federation, the statistics are also impressive: stroke victims (as insultus is translated from Latin) are stroke statistics of over 450 thousand people every year.

What is a stroke

A stroke is a serious (acute) problem with blood circulation in the brain. The reason may be a rupture of some, not necessarily a large vessel - this type of stroke is called hemorrhagic. Or a thrombus that blocks the blood flow - a stroke, respectively, ischemic.

In both cases, the stroke does not end well. In the first, the accumulated blood presses on the nervous tissue and prevents it from functioning. In the second, brain cells stop receiving nutrition and oxygen and die.

Depending on which part of the brain was damaged, those neurological functions for which it was responsible are affected. Someone loses speech. Someone is paralyzed - partially or completely. Some have trouble breathing. Someone dies altogether.

In general, the statistics Stroke statistics are disappointing: 31% of stroke patients require special care, 20% cannot walk on their own, and only 8% return to normal life after a long rehabilitation.

But worst of all, stroke is difficult to predict. No wonder it was called a blow: an acute cerebral disorder develops suddenly and quickly. Often literally from scratch: just now a person was laughing, joking and generally looked like a cucumber, and now an ambulance is being called for him.

Who is at risk

Some people are more vulnerable to stroke than others with Stroke: Know What Puts You at Most Risk. And most often these are those who:

• Suffering from hypertension. This is the most common cause of strokes.
• Has some type of heart condition (such as heart failure or arrhythmia).
• Suffering from diabetes mellitus. Diabetes damages blood vessels, including the brain, increasing the risk of hemorrhage.
• Overweight.
• Taking certain medications. Dangerous drugs include those that alter estrogen levels. For example, birth control pills.
• Leads a sedentary lifestyle.
• Has high blood cholesterol levels.
• Smokes.
• Suffering from sleep apnea.
• Over 55 years old. According to statistics from Stroke: Know What Puts You at Most Risk, every decade after age 55, the risk of having a stroke doubles.
• Has a family history of strokes: a close relative was the victim of a stroke.
• He is a man. In women, the risk of stroke is much lower.

If even a few points can be attributed to you, you need to take care of yourself. Preferably today.

What to do to prevent stroke

Stroke prevention comes down primarily to lifestyle correction. Here's what, according to experts from the authoritative research organization Mayo Clinic Stroke, must be done first of all:

1. Watch your weight

Being overweight brings with it several factors that increase the risk of stroke. This is an increase in blood pressure, and cardiovascular diseases, and the possible development of diabetes … Losing even 4-5 extra pounds will significantly improve your chances of avoiding a stroke.

How to lose weight in a month: working instructions →

2. Eat more vegetables and fruits

At least 4-5 servings (apple, cabbage salad, grilled vegetables, etc.) per day. Plant food lowers blood pressure and improves vascular elasticity. And this, in turn, is Fruits and Vegetables Can Lower Stroke Risk - Infographic for excellent stroke prevention.

11 original vegetable dishes that are prepared without unnecessary hassle →

3. Quit smoking

And with a visit to smokers for the company too. Passive smoking, like active smoking, is destructive Smoking and stroke: the more you smoke the more you stroke affects the vessels.

How To Quit Smoking: 11 Best Ways According To Scientists →

4. Exercise regularly

Physical activity reduces the risk of developing all types of stroke with Exercise as Stroke Prophylaxis. Aerobic training is especially good: walking, running, swimming, cycling, fitness with a low load …

Exercises work in a complex manner. They help to reduce weight, improve the overall health of the blood vessels and heart, and reduce stress. Try to keep your daily workouts up to at least 30 minutes.

How to train so as not to turn into a wreck at 40 →

5. Drink less

Here is a curious moment: doctors do not urge to stop drinking at all. No, booze is definitely dangerous, if only because it increases blood pressure. But one portion of alcohol a day can even be useful: according to some sources, Alcohol consumption and stroke: benefits and risks., moderate alcohol consumption reduces the risk of blood clots and may prevent ischemic stroke.

Yes, one serving, according to Fact Sheets - Alcohol Use and Your Health, is 17 ml of pure alcohol, or:

• 350 ml of beer;
• 147 ml of wine;
• 44 ml of something strong - vodka, brandy, whiskey, and so on.

But keep in mind: this does not give carte blanche for moderate alcohol consumption. Whether you can drink or not, it is better to discuss with the therapist.

How to drink less →

6. Eat less trans fat

Trans fats reduce the lumen of blood vessels. This means that the formation of a blood clot will become more likely. So down with fast food, baked goods, chips, crackers and margarine.

Is Saturated Fat Really Killing Us →

7. Monitor your blood pressure

Do not let it be more than 130/80. If such situations occur, be sure to consult a therapist for advice.

How to lower blood pressure: 6 quick ways that will surely work →

8. Try not to miss out on diabetes

There are signs by which you can catch this disease at an early stage. Listen to yourself.

Signs of diabetes: what to look for in order not to fall into a coma →

Unfortunately, there is no way to reduce your risk of stroke to zero. Therefore, in addition to preventive measures, it is important to know what a stroke looks like and what to do if it happened to you or someone from your environment.