Preventing Stroke: Essential Habits for Men’s Health
More than 795,000 Americans have a stroke every year. And 23% of those who survive have another one – which can be fatal.
Not every stroke can be prevented, but adopting healthy habits can significantly reduce your risk. The American Heart Association and American Stroke Association created ‘Life’s Essential 8’, a series of lifestyle tips to prevent a stroke and to support overall health.
Let us investigate their recommendations and how these habits can be useful to prevent a second blow – or a first.
Prevent a second stroke with healthy lifestyle habits
Stop smoking.
Quitting smoking is one of the best things you can do for your health – and the benefits start almost immediately. Only 20 minutes after your last cigarette, your blood pressure – a significant risk factor for strokes – is declining.
Smoking triples or even quadruples the chance of a person having a stroke. Within a year after quitting, your heart disease risk decreases considerably, and after two to five years, your stroke risk decreases to that of non-smokers.
Stopping smoking is undoubtedly difficult. But you can do it with preparation and planning. Every day without cigarettes contributes to a healthier, longer life.
Become active.
Exercise helps to reduce high blood pressure – a significant risk factor for stroke – and assists in managing other disorders like obesity and high cholesterol.
Studies show that intense physical activity during leisure time can reduce the risk of stroke by an impressive 20-25% compared to a sedentary lifestyle. Even moderate activity levels can reduce your risk by 15%.
Aim for at least 150 minutes of exercise every week and try to include more movement in your daily life. Take the stairs instead of the elevator, walk to the store instead of driving, and take stretch breaks during the day.
Eat a balanced diet.
An unhealthy diet can increase your stroke risk due to factors like insulin resistance, inflammation, and high cholesterol. On the other hand, a nutritious diet can reduce these risks.
Studies show that following the Mediterranean diet can lower the risk of stroke by up to 20%. The DASH diet is another heart-healthy choice with significant benefits. Both diets emphasize whole foods and healthy fats.
To adopt a diet that supports stroke prevention:
- Prioritize fruits, vegetables, and whole grains.
- Choose healthy fats like olive oil and avocado.
- Opt for lean proteins such as fish and poultry over red meat.
- Incorporate legumes and nuts for added nutrients.
- Avoid fried, processed, and sugar-laden foods.
- Reduce salt intake.
- Stay hydrated.
Maintain a healthy weight.
Maintaining a healthy weight is not just about fitting into smaller clothing. It has a direct impact on your health, reducing your risk of heart disease and strokes.
On the other hand, carrying extra weight can strain your circulation and increase the risk of strokes such as high blood pressure, diabetes, and sleep apnea. Even losing 5-10% of your body weight can significantly reduce these potential threats.
Losing weight and keeping it off involves a combination of healthy eating and increased physical activity. Remember that it’s about adopting sustainable habits rather than quick fixes. Every healthy choice you make can help prevent a second stroke.
Get enough sleep.
Lack of sleep can lead to inflammation, often due to elevated cortisol levels – which can increase your risk of hypertension, heart conditions, and strokes.
Moreover, blood pressure typically drops at night – this nighttime “dip” is crucial for reducing your risk. Even a 5% reduction in this nocturnal “dip” can increase your risk of cardiovascular-related mortality by 20%.
Aim for at least seven hours of quality sleep every night. If you have trouble falling asleep, establish a relaxing bedtime routine. Try a warm bath, soothing chamomile tea, and meditation.
Cholesterol control.
Elevated levels of LDL (“bad”) cholesterol in the blood can lead to the formation of plaque deposits in the arteries, increasing the risk of stroke or heart attack.
Keep your cholesterol in check:
- Reduce your intake of fats, especially trans fats found in fried and processed foods.
- Incorporate more omega-3 fatty acids from sources like fish, nuts, or supplements.
- Increase your soluble fiber intake.
- Consider whey protein, which has been shown to lower LDL and total cholesterol levels and blood pressure.
Manage blood pressure.
High blood pressure is a significant risk factor for stroke.
Of the 119.9 million (48.1%) people in the United States with high blood pressure, less than half have it under control, putting them at increased risk of stroke. Even lowering your blood pressure by 20 points can halve your risk of dying from a stroke.
Adopting the healthy habits mentioned above will help lower your blood pressure. Some additional tips include:
- Reduce your sodium intake.
- Limit alcohol consumption.
- Cut back on caffeine.
- Increase potassium-rich foods like avocados, sweet potatoes, and spinach to help relax the blood vessel walls.
- Practice stress management techniques like deep breathing or meditation.
Monitor blood sugar levels.
Every two minutes in the US, an adult with diabetes is hospitalized due to a stroke. Diabetes significantly increases your risk of stroke due to the damage excess sugar can cause to blood vessels, leading to atherosclerosis.
Patients with acute stroke often have elevated blood glucose levels. Higher glucose values are associated with poorer outcomes, higher mortality, and limited recovery.
By actively managing your diabetes through lifestyle habits and working with your healthcare provider, you can greatly reduce your stroke risk.
Embracing these healthy habits can work wonders in preventing a second stroke. Incorporate these practices into your life to pave the way for better health and a longer, more vibrant life.
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