*Prevention can start today . Protect yourself and avoid stroke ,
regardless of your age, family history .
What can you do to prevent stroke? Age makes us more susceptible
to having a stroke, as does having a mother , father , or other close
relative who has had a stroke.
You can ’t reverse the years or change your family history , but there
are many other stroke risk factors that you can control —provided
that you’ re aware of them . “ Knowledge is power , ” says Dr. Natalia
Rost, associate professor of neurology at Harvard Medical School
and associate director of the Acute Stroke Service at Massachusetts
General Hospital , United States (U.S .). “ If you know that a particular
risk factor is sabotaging your health and predisposing you to a
higher risk of stroke , you can take steps to alleviate the effects of
that risk . ”
How to prevent stroke
Here are seven ways to start reining in your risks today to avoid
stroke, before a stroke has the chance to strike.
1 . Lower blood pressure
High blood pressure is a huge factor , doubling or even quadrupling
your stroke risk if it is not controlled . “ High blood pressure is the
biggest contributor to the risk of stroke in both men and women, ”
Dr. Rost says . “ Monitoring blood pressure and , if it is elevated,
treating it, is probably the biggest difference people can make to
their vascular health. ”
Your ideal goal : Maintain a blood pressure of less than 135 / 85 . But
for some, a less aggressive goal (such as 140 / 90 ) may be more
appropriate.
How to achieve it:
*Reduce the salt in your diet to no more than 1 ,500 milligrams a day
(about a half teaspoon ).
*Avoid high- cholesterol foods, such as burgers , cheese , and ice
cream.
*Eat four to five cups of fruits and vegetables every day, one serving
of fish two to three times a week, and several daily servings of whole
grains and low - fat dairy.
*Get more exercise — at least 30 minutes of activity a day, and
more, if possible.
*Quit smoking , if you smoke .
If needed , take blood pressure medicines .
2 . Lose weight
Obesity , as well as the complications linked to it (including high
blood pressure and diabetes), raises your odds of having a stroke. If
you’re overweight , losing as little as 10 pounds can have a real
impact on your stroke risk .
Your goal : While an ideal body mass index (BMI ) is 25 or less , that
may not be realistic for you. Work with your doctor to create a
personal weight loss strategy .
How to achieve it:
*Try to eat no more than 1 ,500 to 2 ,000 calories a day (depending
on your activity level and your current BMI ).
*Increase the amount of exercise you do with activities like walking ,
golfing, or playing tennis , and by making activity part of every
single day.
3 . Exercise more
Exercise contributes to losing weight and lowering blood pressure,
but it also stands on its own as an independent stroke reducer .
Your goal : Exercise at a moderate intensity at least five days a week.
How to achieve it:
*Take a walk around your neighborhood every morning after
breakfast .
*Start a fitness club with friends .
*When you exercise , reach the level at which you’re breathing hard ,
but you can still talk .
*Take the stairs instead of an elevator when you can .
*If you don ’t have 30 consecutive minutes to exercise , break it up
into 10 - to 15 - minute sessions a few times each day.
4 . If you drink — do it in moderation
Drinking a little alcohol may decrease your risk of stroke. “ Studies
show that if you have about one drink per day, your risk may be
lower,” says to Dr. Rost. “ Once you start drinking more than two
drinks per day, your risk goes up very sharply .”
Your goal : Don’ t drink alcohol or do it in moderation.
How to achieve it:
*Have no more than one glass of alcohol a day.
*Make red wine your first choice , because it contains resveratrol,
which is thought to protect the heart and brain .
*Watch your portion sizes . A standard - sized drink is a 5 - ounce glass
of wine , 12 - ounce beer, or 1 .5 - ounce glass of hard liquor.
5 . Treat atrial fibrillation
Atrial fibrillation is a form of irregular heartbeat that causes clots to
form in the heart . Those clots can then travel to the brain ,
producing a stroke. “ Atrial fibrillation carries almost a fivefold risk
of stroke , and should be taken seriously ,” Dr. Rost says.
Your goal : If you have atrial fibrillation , get it treated .
How to achieve it:
*If you have symptoms such as heart palpitations or shortness of
breath, see your doctor for an exam.
*You may need to take an anticoagulant drug (blood thinner) such as
warfarin (Coumadin) or one of the newer direct- acting anticoagulant
drugs to reduce your stroke risk from atrial fibrillation. Your
doctors can guide you through this treatment .
6 . Treat diabetes
Having high blood sugar damages blood vessels over time , making
clots more likely to form inside them .
Your goal : Keep your blood sugar under control.
How to achieve it:
*Monitor your blood sugar as directed by your doctor.
*Use diet , exercise, and medicines to keep your blood sugar within
the recommended range .
7 . Quit smoking
Smoking accelerates clot formation in a couple of different ways . It
thickens your blood , and it increases the amount of plaque buildup
in the arteries . “ Along with a healthy diet and regular exercise,
smoking cessation is one of the most powerful lifestyle changes that
will help you reduce your stroke risk significantly, ” Dr . Rost says .
Your goal : Quit smoking .
How to achieve it:
*Ask your doctor for advice on the most appropriate way for you to
quit.
*Use quit- smoking aids , such as nicotine pills or patches , counseling ,
or medicine .
*Don ’t give up . Most smokers need several tries to quit . See each
attempt as bringing you one step closer to successfully beating the
habit.
Identify a stroke F- A - S - T
Too many people ignore the signs of stroke because they question
whether their symptoms are real. “ My recommendation is , don ’t
wait if you have any unusual symptoms, ” Dr . Rost advises. Listen to
your body and trust your instincts . If something is off , get
professional help right away . ”
The National Stroke Association has created an easy acronym to help
you remember , and act on , the signs of a stroke. Cut out this image
and post it on your refrigerator for easy reference .Signs of a stroke
include: weakness on one side of the body ; numbness of the face ;
unusual and severe headache ; vision loss; numbness and tingling ;
and unsteady walk .
*Adapted from Harvard Special Health Report Stroke : Diagnosing ,
treating , and recovering from a “ brain attack ” .
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