A stroke is not a medical mystery that strikes patients randomly. In fact, 90% of strokes are due to factors like high blood pressure, high cholesterol and other medical risks which are all preventable. Even so, you do not have to train like a professional athlete, eat like a beauty queen or live like a monk to avoid this heart condition.
Whether you are a patient, a patient’s caregiver or simply a person concerned with this risk, by simply making modest alterations to your lifestyle and including wise health habits, you can significantly reduce your risk of stroke. Below are some scientifically-based facts about how to improve your self-care and prevent this devastating brain attack:
Quit Being Sedentary
According to Dr. Hugo Aparicio, a neurologist at Boston Medical Center and also an assistant professor at Boston University School of Medicine, it has been established for many decades that using leisure time to insert regular exercises such as going to the gym, taking long walks, or simply playing sports can significantly reduce the likelihood of getting a stroke.
Therefore, exercise should not be considered an activity mainly for the weekends and instead, it has to be an regular activity at least 30 minutes per day.
Lose The Excess Weight
As Dr. Aparicio points out in his “Framingham Heart Study”, the risk factors of a stroke are not isolated and in fact are all interconnected with the rest of your physical condition.. Exercising does not only reduce fat, it also helps increase the body’s sensitivity to insulin thereby creating a more efficient metabolism. A well-oiled metabolism is needed to prevent your blood sugar from soaring high and put you at risk of diabetes, which may lead to coronary diseases.
For morbidly obese patients, there might be a need to consider weight loss surgeries. And for those who can’t perform physical exercises due to mobility issues, a strict and regulated diet can help. Some people claim and stand by the coleus forskohlii benefits as an effective aid for people who need to lose weight quickly. Using supplementation requires a good amount of research so you ought to be cautious about it.
Apart from stroke and diabetes, this lifestyle change can also prevent other metabolic disorders, cancer and delay the onset of dementia among elderly people, and we all will get older, assuming we survive long enough.
Always Regulate Your Blood Pressure
According to Martin O’Donnell, the lead author of the published study in the medical journal “The Lancet”, you can easily stay on top of your blood pressure by using readily available equipment.
In developed countries such as the US, people have easy access to devices that quickly read their blood pressure, whether it be readily available at the supermarket or purchasing an inexpensive BP apparatus for home use. Individuals nowadays can also get a little help from doctors by simply asking for prescription to immediately help lower their blood pressure.
Eat A Healthy and Balanced Diet
Limiting red meat, avoiding processed food and eliminating fried and salty foods works best in preventing stroke. In fact, there are more precise dietary guidelines you can follow if you want to be very keen on preventing this deadly condition. A balanced diet comprised of low-carb vegetables, fruits, and fish – as protein is the most ideal. If much help is needed, seek a nutritionist’s expertise.
Aside from the vitamins and minerals your health receives from such whole foods, fish like tuna, mackerel, salmon and sardines are great sources of omega-3, an essential fatty acid your body needs to prevent heart diseases. However, there are a number of individuals who can’t include fish in their regular diet so taking fish oil capsules as supplements is also an alternative prevention.
Smoking does not only affect the lungs and the liver, it also infects your heart. Smoking is one of the culprits of elevated LDL (bad cholesterol). Too much cholesterol in your bloodstream can create arterial obstructions and create blood clots.
These tiny clots – if left untreated, can travel to your brain and cause the stroke you were trying to prevent in the first place. So if you are making a lifestyle change, begin here. You can quit smoking by asking help from your physician. They can offer you alternatives on how you can successfully quit smoking.
Treat Existing Heart Conditions
Stroke and other heart diseases are somehow interrelated. One major risk factor is having atrial fibrillation – a heart rhythm problem that many Americans are affected with. With regular checkups, individuals who have this heart condition can get regular treatments and anti-clotting medications.
According to Dr. Aparicio, you don’t need to do everything all at once. It’s a matter of addressing the top contributors to the risk of stroke – such as high blood pressure, high blood cholesterol levels and smoking. As soon as you can see minor improvements in your health, you can start incorporating exercises and other active physical routines.
There is this unrealistic expectation that you have to have the right body weight, the ideal diet and the life of a monk to prevent a stroke. But as what Dr. O’Donnell says, “The risk factors of stroke are a continuum. So if you can’t apply all the preventative measures, modest changes will reduce your risk of stroke”.
Bio of the Author:
Katrina Rice is a mom and a freelance writer. She strongly believes in the concept of holistic wellness through healthy and natural living, travelling and immersing one’s self in new activities. A self-proclaimed health enthusiast, she hopes to inspire more people to do the same.