A stroke happens when there is a hindrance in blood flow or supply to part(s) of the brain. It is commonly caused by the blockage of blood flow to the brain (ischemic strokes), resulting from blood clot formation within the vessels or anything that can cause blood vessel obstruction. Sometimes, stroke is caused by bleeding in the brain (hemorrhagic strokes).
Stroke is the second leading cause of death in people that are over 60 years old. Ageing and family history are risk factors that increase your susceptibility to having a stroke. While you can’t reverse your age or change your family history, many other risk factors can be controlled. Prevention of stroke is cardinal because the consequences of the disease are often devastating and irreversible. About 80% of cases of stroke are preventable. This article discusses measures that will assist in preventing the disease from occurring.
The majority of preventive measures for stroke are lifestyle modifications that can reduce your risk of developing high blood pressure, high blood cholesterol and clogged arteries (atherosclerosis). These lifestyle changes are also beneficial to those who have had a stroke before. Adopting these modifications can help reduce your risk of having another stroke in the future.
The most important risk factor to control is your blood pressure. High blood pressure can weaken arteries and make them more likely to burst, which could lead to hemorrhagic stroke if not properly managed. High blood pressure can also promote plaque formation. If one of those plaques breaks free, it can block your blood supply to the brain, thereby resulting in ischemic stroke. Someone needs to ensure that his or her blood pressure is maintained within an optimum range.
Depending on your age, gender and a few other physiological factors, the normal blood pressure of humans ranges from 90/60 to 120/80. High blood pressure increases your risk of stroke by 4 to 6 times. It is the most common denominator of stroke in both men and women. Monitoring your blood pressure and, treating it when elevated, is very essential to your brain and vascular health.
To maintain the blood pressure within normal limits, you must adhere to some dietary modifications such as controlling the amount of salt in your diet (ideally to no more than a half teaspoon per day), using polyunsaturated and monounsaturated fats, and avoiding saturated fats like butter in the diet. It is also advisable to cut down on fried foods and avoid processed foods, as they’re often loaded with salt, which can raise your blood pressure.
Another helpful dietary habit is regular consumption of fresh fruits, vegetable, whole grains, legumes, nuts, plant-based proteins, lean animal proteins, fish and low-fat dairy. These dietary modifications will also help towards weight control, noting that excess body weight (obesity and overweight) is also a risk factor for stroke.
Another very important risk factor to control is your blood cholesterol level. When you have a high amount of bad cholesterol (e.g LDL) in the blood, it promotes fat deposition on walls of the arteries, thereby leading to clogging of the arteries (atherosclerosis) and obstruction of blood flow within the vessels. Consequently, this could result in a stroke. Interestingly, the aforementioned dietary modification will assist in controlling your blood cholesterol levels.
Another important regulator of both blood pressure and cholesterol is regular exercise. Engaging in moderate-intensity aerobic activity for at least 150 minutes a week (30 minutes a day, 5 days a week) is recommended. Examples of such physical activities are cycling, brisk walking and jogging. However, if you’re recovering from a stroke, ensure you discuss your possible exercise regimen with your healthcare provider before you start any form of exercise.
Regular exercise may not be possible in the first few weeks after a stroke, but you should be able to begin exercising once your rehabilitation has progressed. Based on previous reports, physical activity reduces your risk of stroke by about 30%.
Smokers are twice as likely to experience a stroke as non-smokers. That’s because smoking thickens the blood and increases the likelihood of clot formation. If you are struggling to quit smoking, ask your healthcare provider for help. There is no such thing as a safe tobacco product. Don’t swap one tobacco source for another. You must quit smoking, especially if you have any underlying co-founder. Ensure you avoid secondhand smoke, too.
The risk of stroke is even higher among patients with underlying conditions such as hypertension, hypercholesterolemia, diabetes, obesity, heart attack and atrial fibrillation. It is very important to work with your healthcare team and make lifestyle changes. Adhere to your prescribed medications as directed, and avoid self-medication.
Many conditions can be prevented or managed by eating better, getting active, losing weight, quitting tobacco, avoiding stress and seeking emotional help when needed.
Even though stroke commonly occurs in the elderly population (60 years and above), about 15% of the cases occur among the young adult population (less than 50 years old). Additionally, young black adults have four times the risk of stroke as their Caucasian peers. Thus, you should start adhering to these lifestyle modification measures as early as possible.
