Five Steps to Help Prevent a Stroke

by Amber Pender, Assistant Director at The Landing

With April being Stroke prevention month, it is crucial to know the changes we can make to help prevent a stroke. Up to 80% of strokes can be prevented through healthy lifestyle changes and working with health care professionals to control stroke risk factors. There are numerous steps people can take to help prevent strokes, but Dr. Vladimir Hachinski, a Canadian neurologist says, “The biggest mistake people make is they are overly ambitious, and then they fail and give up. You have to start small.”

Here are ways to prevent a stroke. 

1. If you smoke, quit. Studies show that for every five cigarettes a person smokes each day, the risk of having a stroke goes up by 12%. Sometimes quitting cold turkey is what people have to do. Others find if they find something else to occupy those thoughts, that helps too.  Sugarless candy or gum helps give your moth something to do when those cravings kick in. Avoiding trigger locations or even people can help kick the habit. 

2. Move More. More active men and women have a 25%-30% lower risk of stoke thank those who are less active. Starting small by talking a walk around the block, and gradually working up to longer walks can help tremendously. The Landing at the Woodson YMCA offers many options for group exercise that is geared towards the 55+ population as well as state of the art exercise equipment and personal trainers who can help guide you. Exercise not only helps your body feel better, but helps improve your mind and your sleep. 

3. Keep blood pressure under control. High blood pressure is the leading cause of a stroke. It can be controlled by the lifestyle changes listed above, as well as with medication. Smoking, diabetes, obesity and unhealthy eating can increase blood pressure as well. Reducing your stress level can greatly impact your blood pressure. Find ways to relax and destress like talking a walk outside, watching your favorite show, or try meditation. 

4. Eat a healthy diet. “One of the most subtle things that happen to people as they get older is they put on weight.” Hachinski said. Carefully choosing the food and drink that you consume daily can help minimize weight gain and also help with your mood and sleeping patterns. Eating healthy doesn’t have to happen overnight. Simply exchange some unhealthy habits, with more healthy ones. Instead of coffee try tea, or trade out chips for nuts instead. 

5. Start early. Strokes can happen to young people as well. About 10%-15% of all strokes occur in adults ages 50 or under. Hachinski recommends people start monitoring their blood pressure, cholesterol, lipids and blood sugar levels as soon as they transition from a pediatrician to a primary care physician as a young adult. Other life transitions can also be triggers for checking your health metrics. Marriage, birth of a child or grandchild is a good time to get regular check ups because that is when your daily habits tend the change. 

6. BONUS: Think about your sleep patterns. Are you going to bed at a reasonable hour? What are you doing before going to bed? Getting in to bedtime routine is one easy way to help with the quality of your sleep. Turning off the TV and putting your phone away is a great place to start. Maybe try reading a book or completing a crossword puzzle in a dimly lit room to help your mind wind down. 

There is no need to make a drastic life change to work on your health. Taking an inventory periodically about your health can help you determine if you have changes that should be made to better your health.  

Source: www.heart.org