an 610,000 Americans are estimated It is expected to experience the first stroke this year, but not one of them.
With Almost 80% In the case of stroke that can be prevented, we will think that we will all be warned. But as Siobhan Mclernon discovered as a nurse in the neuropathic department during her time, most people are still in the dark of major risk factors.
“Adopting these eight simple lifestyles can help reduce the risk of stroke and optimize the heart and brain health. I wrote it on Theconversation.com.
Stroke occurs when blood flow to the brain is interrupted or blood vessels burst, causing damage to the brain.
In 2023, the stroke Fourth major cause of death In the United States, 162,639 lives are insisted. It is also a major cause of disability around the world.
MCLENON said it can occur at any time as the risk of stroke increases as I get older, and that the events of adults under 55 are increasing. Once a stroke occurs, the risk of another spike increases.
Keep reading to find the “Essential 8” tips of MCLENON.
Put down the cigarette
It is true for those who smoke 6 times more likely To have a stroke.
The harmful chemicals of tobacco stacks plaque in the arteries, increasing the risk of blood clotting, reducing the amount of oxygen in the blood and stronger the heart pump, which increases the risk of smoking.
If it is not enough to quit you, know that even those who breathe in secondhand smoke are risk. In fact, indirect smoking exposure causes more than 8,000 deaths every year. According to CDC.
Check the level
that American stroke association calls for medical service providers. Increasing cholesterol and hyperglycemia to select high blood pressure -a major player to prevent each first stroke.
High blood pressure and hyperglycemia weaken blood vessels over time, creating a perfect environment for blood clots to be formed into the brain and moving.
Meanwhile, high cholesterol sets the steps of coagulation to block the blood flow to the brain by narrowing and enhancing fat deposit in the arteries.
Individually, these risk factors increase the opportunity of stroke. However, the risk is fatal and there is a possibility of poor results, including death, disability and recurrence stroke.
MCLENON said, “If you are 18 years of age or older, you can check your blood pressure regularly to show signs of hypertension, soak in sprouts and to change your lifestyle to reduce the risk of stroke.
To reduce blood sugar levels, she recommends regular exercise, a balanced diet rich in fiber, moisture, and maintains healthy weight and stress management.
Mclernon said, “To lower cholesterol, it aims to maintain saturated fat found in local meat, butter, cheese and pool fat dairy products less than 7% of calories every day, and aims to maintain healthy weight and healthy weight.
Keep your healthy weight
According to MCLENON, overweight or obesity is a major stroke risk factor and increases the possibility of stroke by 22% and 64%, respectively.
But it is not about how much you are taking your weight. It is where you carry it. In particular, the navel fat can increase the risk of hypertension, diabetes and other health problems, and all of these problems have a higher risk of stroke.
Good news? You can lower your blood pressure from 5%to 10%of starting weight and reduce the risk of other stroke. According to Harvard health.
Please keep in mind what you eat
A balanced diet is one of the best ways to maintain a healthy weight and lower the risk of stroke.
MCLENON recommends the Mediterranean diet Showing research Professional oil, fish, dry protein and vegetable lifestyles can greatly reduce the risk of women’s stroke.
Certain foods can help to deal with other stroke risk factors.
For example, foods rich in potassium, such as sweet potatoes, bananas and tomatoes, are good for maintaining healthy blood pressure. Fish such as salmon, alba core tuna and trout can help you check cholesterol.
Keep moving
Federal guidance American adults recommend at least 150 minutes of moderate strength physical activity and muscle strengthening for more than two days a week.
Unfortunately, many of us do not get that score. no way CDC study Only 24.2%of adults met both physical activity in 2020.
Regular physical activity has been shown Reduces the risk of stroke by up to 30%.Lower blood pressure, improve cholesterol levels, stabilizes blood sugar.
Grab ZZ
It is important to balance the right sleep.
McClernon said, “Too little sleep can lead to high blood pressure.”
for example, One study People who sleep for more than 9 hours at night have found that they face a risk of 23% higher than those less than eight hours.
This is because researchers can raise the risk of stroke because excessive sleep can know fundamental problems such as depression or sleep apnea.
Mcclernon is aimed at sleeping 7 to 9 hours every night for optimal health.
