Stroke – What Medical Experts Say Are The 5 Best Ways To Prevent It
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Medical experts have a few suggestions for how to best prevent a stroke. They range in complexity and severity, but one thing is certain: lifestyle changes have a great impact on reducing the likeliness of a stroke.
What is a Stroke?
Before seeking treatment, it is helpful to fully understand what a stroke looks and feels like. A stroke may happen extremely quickly and seeking medical treatment as soon as possible is necessary. Strokes are most commonly defined as occurring when the blood supply to the brain is limited or cut off. Therefore, oxygen that travels through the blood supply cannot nourish the brain and brain tissue and cells can quickly begin to die. Common symptoms include numbness in the face, arm, or leg (typically on one side of the body); confusion or speech troubles; vision issues; loss of balance and difficulties walking; and a severe headache for no apparent reason. Seeking immediate medical attention will provide the best chance of survival and treatment, and aim for within the first 3 hours of noticing symptoms. The acronym “F.A.S.T.” is used to test someone you assume is having a stroke. F stands for face. Can they smile properly? A is for arms. Can they raise both arms? S is for speech. Can they speak without slurring words and repeat a simple phrase you said correctly? T is for time. Call 9-1-1 as soon as you can if any of these symptoms are present. Now that you know the signs and symptoms of a stroke, it is time to learn what you can do to hopefully prevent a stroke from happening to you.
Keep Blood Pressure Low
It is well known in the scientific and medical community that the higher the blood pressure, the greater the risk of suffering from a stroke. Lowering blood pressure has been shown to significantly reduce the risk of a stroke. Keeping your blood pressure low means paying attention and being mindful of your diet. A poor diet can lead to increased blood pressure and cholesterol levels. Overall, keeping blood pressure at a healthy and average level appears to be a key factor in stroke prevention. To keep blood pressure low, experts recommend watching your weight, exercising regularly, eating healthy, reducing salt intake, limiting alcohol consumption, quitting smoking, and getting regular sleep. Research greatly supports keeping salty foods to a minimum as salt tends to raise blood pressure levels at a larger rate.
Keep a Healthy Weight
Generally, blood pressure increases as weight increases, therefore making it more likely to be at a greater risk of a stroke than someone who is at a healthy weight. Notice it says healthy. Everyone’s body is different and each person’s base weight is different. This is what makes it important to talk to your doctor about the next best steps for you. Obesity also causes greater inflammation throughout the body, which can make it more difficult for blood to flow properly. With an increased risk of blockage, there is a greater risk that the blood supply to the brain could get blocked leading to a stroke. Some research shows that as the body mass index (BMI) increases, the risk of suffering from a stroke increases by 5%. So, whatever your base BMI is, having a higher BMI can drastically raise your risk of stroke. That is why keeping a healthy weight specific to you is important.
Exercise Regularly
Exercise, while it does not directly prevent strokes, helps to lower blood pressure. Since high blood pressure is one of the factors leading to a stroke, exercising regularly can help lower those chances. Being obese is also a risk factor for having a stroke. Regular exercise helps keep people active and lowers the risk of obesity, therefore lowering the risk of having a stroke. Numerous research studies have concluded that having higher levels of physical activity is associated with a lower risk of having a stroke. The exercise does not have to be rigorous either. It can be simply taking a walk on a daily basis, doing yoga, weightlifting, or whatever gets your body moving.
Limit Alcohol Consumption
Alcohol consumption, especially in higher amounts, can be detrimental to your health. In terms of stroke risk, it can also be a factor. Drinking has been found to be related to the risk of having a stroke, and the risk is even greater when 5 or more drinks are consumed a day. This seems to be due to hypertension caused in the body that can lead to a stroke. It has also been found that alcohol can lead to different heart and bodily issues that can play a role in stroke risk. Some research in the past has tried to state that drinking very small amounts of alcohol each day can be a preventative factor, but more recent and larger studies contradict those previous findings. One such study found that those who drank alcohol appeared to be at a greater risk for stroke than those who did not drink any alcohol.
Quit Smoking
Smoking appears to be one of the most well-known factors for stroke. Whether you knew about smoking and its potential for a stroke, learning why it occurs might be beneficial for both you and those around you. Research has found that regular smokers seem to be at a 2-6 times more likely rate of having a stroke. Unfortunately for non-smokers, studies have shown that those who suffer from second-hand smoke inhalation also have an increased risk of stroke. Heart disease is highly likely to occur in those who smoke. Not only does smoking cause heart disease that deteriorates the heart’s ability to efficiently pump blood to vital areas (the brain), but smoking also lowers healthy cholesterol, further increasing the risk of stroke. Blood might clot easier, making blockages more likely. The damaged cells and blood vessels can make it difficult for the brain to receive the nutrients it needs. Quitting smoking and seeking professional guidance is a great way to begin to lower your chance of a stroke.