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Eight ways to reduce the risk of stroke – regardless of age you are
Mar
As a nurse working in neurocritic care, I witnessed a sudden and destructive impact of stroke Survivors and their guardians.
After my nursing career, I became a researcher specializing in a stroke. Knowledge Stroke risk factors In general, society is indigent, so preventing stroke is a priority for public health.
Stroke is Main reason death and disability in England – but it is so largely to prevent. This is often considered to be the disease of an elderly person, but although the risk of stroke increases with age, it can happen at any time of life. In fact, the occurrence of a stroke is growth among adults Under 55 years ancient.
Stroke risk factors, which usually occur among the elderly – such as high blood pressure (hypertension), high cholesterol, obesity, diabetes, smoking, physical inaction and indigent diet – are more and more often in younger people. Other risks associated with the lifestyle include severe alcohol intake or getting drunk and recreational drugs such as amphetamines, cocaine and heroin.
Read more: stroke: Juvenile people can also have them – here’s how to know if you are threatened and what to look for
Some risk factors are not modifiable, such as age, gender, ethnic origin, family stroke history, genetics and some inherited conditions. For example, women are particularly susceptible to impacts – And women of all ages more often than men will die because of stroke.
Risk of stroke unique to women They include pregnancy and some contraceptive tablets (especially for smokers), as well as endometriosis, premature ovarian failure (40 years ago), menopause of early beginning (45 years ago) and estrogen for transgender women.
Also inherited vascular abnormalities, such as cerebral aneurysms – weakening the artery wall – can enhance the risk Hemorrhagic stroke.
However, some risk factors are rather social than biological. Research found that people with lower income and level of education are more exposed to stroke. This is due to a combination of factors. Unhealthy lifestyle habits such as burning, heavier drinking and lower level of physical activity They are more common in people with lower income.
Read more: The growing income inequalities are associated with unhealthy diet and loneliness
However, Studies also show The fact that people with lower socio -economic status less often receive good health care than people with higher income.
But regardless of biological or social risk factors, there are things that you can now do – at the moment – to reduce the risk of stroke.
Eight necessary
1. Stop smoking Smokers are more than twice as possible have a stroke than a non -smoking. Smoking causes damage to the walls of blood vessels, increases blood pressure and heart rate, but reduces the level of oxygen. It also causes smoking Blood to become stickyIn addition, increasing the risk of blood clots that can block blood vessels and cause stroke.
2. Keep blood pressure under control High blood pressure It damages the walls of blood vessels, making them weaker and more prone to cracking or blocking. It can also cause blood clots, which can then move to the brain and block blood flow, leading to stroke. If you are over 18 years ancient, check your blood pressure regularly, so if you show signs of high blood pressure development, you can remove it in a bud and make appropriate lifestyle changes to reduce the risk of stroke.
3. Keep an eye on cholesterol According to Association. Your risk of stroke is almost three and a half times higher if you have both high cholesterol and high blood pressure. To reduce cholesterol, try to keep saturated fat-falling in fat meats, butter, series and full-fat daily-pour, 7% of everyday calories, remain actively and maintain a well weight.
Read more: How can I lower cholesterol? Do supplements work? How about Psyllium or probiotics?
4. Watch blood sugar levels High level of glucose in the blood They are related for increased risk of stroke. This is due to the fact that a high level of blood sugar damages blood vessels, which can lead to clots that travel to the brain. To lower your blood glucose, try to exercise regularly, eat a balanced diet luxurious in fiber, drink enough water, keep a well weight and try to deal with stress.
5. Keep a well weight Being overweight is one of the Main risk factors to stroke. Is associated with almost one in five strokes and Increases the risk of stroke by 22%. Being obese raises this risk by 64%. Carrying too much importance Increases the risk of high blood pressure, heart disease, high cholesterol and type 2 diabetes that contribute to a higher risk of stroke.
6. Follow the Mediterranean diet One way to eat a diet luxurious in fiber and maintain a well weight is to follow the Mediterranean diet. It has been shown reduce the risk of strokeEspecially when it was supplemented with nuts and olive oil.
7. Sleep well Try to sleep every day from seven to nine hours of sleep. Too little sleep can lead to high blood pressure, one of the most vital modifiable risk factors of stroke. However, there is too much sleep also related to the increased risk of strokeSo try to stay as busy as possible so that you can sleep as well as possible.
Read more: Exercises can really aid you sleep at night – that’s why it is so
8. Stay busy . NHS recommends That people should avoid prolonged sitting sitting behavior and strive for at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity per week. Exercises should be evenly spread over four to five days a week or every day. Perform strengthening actions, usually over two days a week.
The good news is that although the effects of stroke can be destructive and changing life, it can be largely prevented. Accepting these eight basic lifestyle changes can aid reduce the risk of stroke and optimize heart and brain health.
