However, it is reported that approximately 80% of all strokes are preventable. Centers for Disease Control and Prevention. And the lifestyle steps you take are especially powerful in preventing stroke. Here’s what you can do to reduce your risk:
1. Focus on these issues. Avoiding or properly managing certain conditions can reduce your chances of having a stroke.take high blood pressure, some studies suggest that almost half of strokes are caused by this. A heart-healthy eating plan can help control your heart. Also, try to limit sodium “Keep your intake under 1,500 milligrams a day, maintain a healthy weight, and exercise regularly,” says Sahil Khera, an interventional cardiologist at Mount Sinai Hospital in New York.
If you have taken the above measures and still have high blood pressure, ask your doctor what level of effort you should take and whether medication is appropriate for you. As you get older, you are more likely to experience drug side effects, so staying out of the high blood pressure range becomes more difficult. Getting blood pressure below 120/80 can reduce cardiovascular risk, but if you experience side effects such as dizziness, you may need to adjust your goals, says Hardik Amin, associate professor of neurology at Yale University School of Medicine in New Haven, Conn. he says.
Another important symptom to be aware of is atrial fibrillation (AFib), which is irregular and frequently rapid heartbeat. 2022 Study Published in Journal of the American College of Cardiology. People with AFib are about five times more likely to have a stroke.
A heart-healthy lifestyle reduces that risk. However, older people can develop atrial fibrillation, so if you experience palpitations, chest pressure, shortness of breath, or dizziness, report them to your doctor right away. Treatments for AFib include blood thinners and procedures such as nonsurgical cardioversion and surgical implantation of a pacemaker.
It’s also important to control type 2 diabetes and high cholesterol, which can make you more likely to have a stroke, says Nieka Goldberg, medical director at Atria New York City.
2. Get enough physical activity. Although exercise can help maintain a healthy weight, being overweight or obese is itself a risk for stroke. This is especially true for people who have a lot of fat in their midsection. (According to the American Stroke Association, even normal-weight women with abdominal fat may be at increased risk of stroke.)
The CDC recommends at least 150 minutes of moderate activity, including walking, each week. Goldberg says to count small movements, like vacuuming. And stand up as much as possible.a Learn at JAMA Network Open in 2022 They found that people who sat for more than 13 hours a day had a 44 percent higher risk of stroke.
If you’re not very active, start slow and add 500 steps at a time. “You don’t have to take it all at once,” says Erin Dooley, assistant professor of epidemiology at the University of Alabama at Birmingham School of Public Health. “Even just a walk down the hall every now and then can help.”
3. Eat for health. The best diet to prevent stroke is probably a Mediterranean diet and low salt intake, Kela said. The diet is rich in Whole grains, fruits, vegetables, and legumes, add heart-healthy fats like olive oil and a little animal protein, especially fish. Some studies on the Mediterranean diet include One of them was published in The Lancet in 2022, looked at people with heart disease. The researchers found that among people who followed this dietary pattern for seven years, their risk of serious cardiovascular events, such as heart attack or stroke, was 26 percent lower compared to people who followed a low-fat diet. did.
4. Watch your alcohol intake. In general, high alcohol intake (14 or more drinks per week for women and 21 or more drinks for men) increases the risk of stroke. According to published research It was published in the journal Neurology in January. Most seniors should limit their intake to one drink a day, Goldberg says.
And space out your drinks. Binge drinking, which the CDC defines as four or more alcoholic drinks for women and five or more for men in a short period of time, increases the risk of heart attack and stroke, Goldberg said.
If you smoke, try to quit. Smoking doubles the chance of death from stroke, but the risk drops to that of a nonsmoker in just five years after quitting.
5. Avoid pollutants. According to , even short-term exposure to air pollution can increase your risk of stroke. Review published in Stroke magazine in 2022. So check the air quality in your area on sites like: AirNow.gov. Limit your time outdoors on days with high air pollution. If you’re indoors, use exhaust fans in the bathroom and kitchen, ventilate your clothes dryer, and consider an air purifier.
6. Control your stress. High stress is linked to increased risk of stroke, says Research published in JAMA Network Open in 2022. The study found that one stressful life event increased the chance of stroke by 17 percent, and two events increased the chance of stroke to 31 percent.
To reduce stress, Goldberg recommends using mindfulness-based apps.a 2020 study published in International Journal of Environmental Research and Public Health They found that these apps may also help lower blood pressure, an important risk factor for stroke.
Recognize the signs of a mild stroke
If you think you may be having a transient ischemic attack (TIA, or mini-stroke), call 911. You need to get diagnosed immediately. Almost 1 in 5 people with a possible TIA develop a full stroke within 3 months. “TIA is difficult to diagnose with certainty,” Amin says. Symptoms often disappear by the time you reach the emergency room. The main tests you can run there are:
- Imaging the brain and blood vessels. MRI studies show that up to 40% of people whose symptoms have resolved have had a stroke, which likely increases their risk of stroke in the future, said Amin, the author of the book. Recent American Heart Association Scientific Statements on TIAs.
- Blood tests to rule out hypoglycemia and screen for conditions such as diabetes and high cholesterol.
- If a TIA is suspected, an electrocardiogram to check the heart rhythm.
TIA patients will likely be prescribed aspirin or medications to treat risk factors such as high blood pressure. Ideally, you should see a neurologist within 48 hours of being discharged from the hospital. “The risk of stroke is high for several days after a TIA,” Amin says.
It is important to understand the signs of a stroke and get emergency help immediately if it occurs. The American Stroke Association uses the acronym FAST to help people remember some important signs. they are:
- F with a droopy face.
- A for arm weakness.
- S stands for language impairment.
- T is the time to call 911.
Some people may experience additional symptoms. These include:
- Numbness in the face, arms, legs, especially on one side of the body.
- confusion.
- Hard to see.
- Difficulty walking.
- Severe headache.
If you notice any of these symptoms, as is often the case with mild strokes, call 911 (or have someone call you) right away, even if it subsides within a minute or two.
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