Stroke – Regularly Follow Top 5 Tips to Prevent Stroke
Nowadays heart disease with stroke is one of the major causes
of death in the United States. So, if you understand your risk, you can improve
your chances to avoid this complication. Although family history and age
increase the risks of stroke highly, but taking your health into your own hands and making a few
lifestyle changes can turn everything around. Take a look below for five ways
to help you stay happy and healthy while preventing a stroke.
Reduce your stress
Stress is a known cause of stroke, so reducing or
eliminating stressors in your life can have a major impact on your health. And
this doesn’t just mean heading to a yoga class twice a week and taking long
baths (although those can be very helpful), you’ll also need to keep your
temper under control and keep depression at bay, both of which are stressful on
your body and health.
People who are quick to anger, or who are aggressive in
nature, are at a higher risk for stroke and heart disease, as are people who
struggle with depression. Next time your fuse is running short, try taking deep
breaths or going for a walk. Exercise and sleep are two of the best cures for
stress and anger, so make sure you work both into your daily schedule.
Knowing the difference between sadness and depression can
help you understand when to seek help, or when to change habits that might be
causing your negative emotions. If you find yourself prone to bouts of
depression or anxiety, speak with a professional and find new ways to stay
positive. Maintaining healthy and happy relationships, and making time for
activities that make you laugh are a great way to reduce stress and boost
emotional health.
Eat well
This one might seem obvious, but in reality, it can be
difficult to eat healthy on a daily basis, and it can be even more difficult to
lose weight once it is gained. Obesity—especially diabetes related
obesity—raises your risk of stroke immensely. Luckily, along with regular exercise,
a healthy diet can make you feel better and help you maintain a healthy body
mass index.
Portion control, reducing sugar intake, cutting out
processed and fried food, eating lean cuts of meat (especially poultry and
fish), and focusing on fruits and vegetables will help ensure your diet isn’t
hurting your body. One handy trick to remember is to fill half your plate with
fruits and vegetables at each meal. If you’re not sure how to make changes to
your diet, try speaking with a nutritionist or dietician.
Get some exercise
This is another really important tip. Regular exercise can
help with many ailments, including depression, obesity, and fatigue, and
certain exercises can also help with arthritis and other long-term injuries.
Along with a healthy diet, exercise can help you lose weight. If you are
overweight, losing as little as 10 pounds can help make a difference when it comes
to your heart and brain
health.
Exercise doesn’t mean running on a treadmill anymore either;
you can take a water aerobics class, try relaxing hatha yoga, feel the rhythm
at zumba, lift weights, or even just go for a long walk. Walking briskly for
two hours a week (about 20 minutes a day) can reduce your risk of stroke by up
to 30%. You’ll also be surprised by how much more energy you have, and how much
better your emotional health will be from a little daily exercise.
Quit smoking
If you want a quick way to greatly reduce your risk of
stroke, smoking cessation is your answer. Smoking thickens your blood and
increases plaque build-up in your arteries, leading to clots and other issues.
Not only does smoking increase your chance of stroke, it also increases your risk
of heart disease, lung disease, and peripheral vascular disease.
Second-hand smoke is just as bad, so not only are you
causing yourself harm, but you are also endangering those around you. Speak
with a professional if quitting is something you have tried and failed in the
past, and reach out to friends and family for support.
Monitor your health
This can mean many things, but mainly it refers to any
ongoing health issues and medication intake. Understanding your body and when
it is in distress will help you seek treatment early and avoid complications.
Monitoring blood pressure, cholesterol, heart palpitations, and migraines will
help you reduce your risk of stroke.
If you already have diabetes or heart disease, be sure you
are receiving the correct treatment and be aware of any new combinations of
medication. Be sure to speak with a professional before starting any new
supplements or even vitamins. Also keep an eye on your genetic history; if a
close relative suffered from a stroke, your chances may be increased.
Finally, don’t forget about FAST, a handy mnemonic used to
identify stroke:
F – Face – Is it drooping, numb, or uneven? Do you have
vision loss or an unusually severe headache?
A – Arms – Are they numb or weak, and are you able to
lift them above your head? Can you walk?
S – Speech – Are your words slurred, muted, or jumbled?
T – Time – Recognizing the above symptoms and calling
for help as soon as possible will help increase your chance of recovery.
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