|
In 1997 over 150,000 people died from strokes and even more suffered permanent disabilities. Strokes can affect people of any age, from children to the elderly. But the good news is, by lowering your risk factors you can significantly reduce the likelihood that you will experience a stroke. These are a few simple steps that anyone can take.
The first thing to do is make sure that your blood pressure is under control. Over 65% or all strokes are caused by elevated blood pressure. The first number (systolic) should be under 140. The second number (diastolic) should be under 90. If you are overweight, losing even as few as 10 pounds can help reduce your blood pressure, as can salt restriction, exercise and stress management. Have your blood pressure checked regularly. Consult with your physician regarding medications and diet and lifestyle changes that will help lower your blood pressure. Be sure to follow your doctor’s advice.
If you smoke, quit. If you don't succeed in your first attempt, keep trying. Be sure to talk to your doctor, as there are many options available that can help you through the unpleasant withdrawal symptoms. If you don't smoke, don't start and be sure to stay away from second hand smoke. Men who smoke have a 40% greater chance of having a stroke than those who do not smoke. Women who smoke have a 60% greater chance of having a stroke compared to non-smoking women. Women who smoke and take the birth control pill have an even higher risk for stroke. By stopping smoking, within 5 years of quitting, your stroke risk will be the same as someone who never smoked.
Elevated blood cholesterol increases the risk of heart disease and stroke because it accelerates the development of arteriosclerosis. It is also important to monitor triglyceride levels. Discuss your level with your doctor. Total cholesterol should be under 200, LDL cholesterol should be under 130 and HDL cholesterol should be above 54. Your doctor will be able to tell you your LDL/HDL risk ratio and that should be under 3.22. Triglycerides should be under 150. If your levels are high, avoid foods that are high in fat. If levels stay high, your physician may recommend medication.
If you have diabetes, keep your blood sugar level under control. Men and women with diabetes, especially women, are at greater risk for having a stroke. Tightly controlled blood sugar levels can reduce your stroke risk by one-third. While diabetes cannot be cured, you can help reduce your risk of stroke (as well as heart disease, kidney, and eye disease) through diet and medication. If you are a diabetic, learn your special risks and how to control them.
Sedentary lifestyles can cause elevated blood pressure, weight gain, and cause your LDL/HDL ratio to be in the unhealthy range. The good news is that beginning an exercise regime can reverse the course. Individuals who are inactive are at twice the risk for heart disease and stroke. Regular physical activity helps fight heart disease and other conditions related to stroke. People of all ages should accumulate 30 minutes or more of moderate physical activity at least three times a week, preferably seven. Be sure to consult your doctor before beginning any new exercise regime so that they can make any suggestions regarding health risks you may not be aware of.
Although there is mounting evidence that moderate alcohol consumption may reduce your risk of stroke, it is not strong enough to suggest that someone who does not drink should start. If you do drink, moderately is defined as no more than one drink per day for women or two for men. Heavy drinking is strongly associated with stroke. More than 2 alcoholic drinks a day raises blood pressure levels, and high blood pressure is a risk for stroke.
Find out if you have heart disease. Many forms of heart disease increase your risk of stroke. Atrial fibrillation is especially worrisome. This irregular heartbeat may cause blood clots to form, travel to the brain, and cause a stroke. Proper treatment can significantly reduce this risk. Discuss with your doctor the risks and benefits of an anti-clotting medication. Heart disease increases the risk of stroke between 2 and 25 times depending on the type of heart condition.
Consider hormone replacement therapy if you are a woman who is past menopause. Generally this is recommended if there are other risk factors for stroke. Hormone replacement therapy has been proven to reduce risk of heart attacks and stroke, especially if combined with a healthy diet and regular exercise.
Eating a healthy diet will not only reduce your cholesterol level, it will also help to maintain a healthy body weight. Obesity is a significant secondary risk factor for stroke. Obese people are much more likely to develop hypertension, diabetes, or heart disease, which increases their risk for developing a stroke. Be sure your healthy diet includes at least six servings of fruits or vegetables a day. Researchers have found that they may help reduce the risk of stroke more than 30 percent. Conversely, researchers found that people who ate fewer than three servings of fruits and vegetables a day had a higher risk of stroke. The lowest risk of stroke was found with broccoli, cauliflower, cabbage, collard greens, Brussels sprouts, spinach, and citrus fruits.
Preliminary research suggests that stress may contribute to the development of strokes. Some people, when experiencing prolonged high level of stress, seem to develop higher cholesterol, higher blood pressure and experience an increase in the clotting factors in their blood. It is known that stress-filled lifestyles make it difficult for a person to eat healthy and exercise regularly. Seek help in finding ways to lower your stress levels if they have become unmanageable.
Last, but not least, make sure your see your doctor regularly and follow their advice. Take all medications that are prescribed for you. Follow their directions carefully and take them regularly even if you are feeling better. Follow any suggestions made about how to lead a calmer, healthier lifestyle. Take care of yourself and reduce your risk of stroke significantly.
|
| |
