As a nurse working in neurological therapy, I witnessed a sudden and destructive impact of stroke. Survivor and caregiver.
Following the nursing career, I became a researcher specializing in stroke. knowledge Stroke risk factors Since the general public is poor, it is a priority of public health.
Stroke Main cause British death and disability -but it It can be greatly prevented.
Although it is often considered a disease of the elderly, the risk of stroke increases with age, but can occur at any time. Actually, this is the incidence of stroke Increase among adults Under 55 years old.
Stroke risk factors, which tend to be more common among older people, such as hypertension (high blood pressure), high cholesterol, obesity, diabetes, smoking, physical inactivation and poor Korean diet, are more common in young people.
Other lifestyle risks include high alcohol consumption or binge and recreational drugs such as amphetamine. cocaine And heroin.
Some risk factors such as age, gender, ethnicity, stroke family history, genetics and certain inheritance conditions cannot be modified. For example, women are Especially vulnerable to stroke And women of all ages are more likely to die with stroke than men.
Stroke takes a unique danger to women It includes pregnancy and some contraceptives (especially smokers), endometriosis, early ovarian failure (before 40 years old), initial abandonment (before 45 years old) and transgender women’s estrogen.
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In addition, inherited blood vessel abnormalities Brain aneurysm -The weakness of the artery wall -can increase the risk of. Bleeding stroke.
But some risk factors are social rather than biological. Research has been found People with low income and education are more risk of stroke. This is due to the combination of factors.
Smoking, heavy drinking and physical activity levels of health habits that are harmful to healthy health habits More common For those with low income.
but, It also shows research Low socioeconomic status is unlikely to receive quality health management than those with high income.
But there are things you can do now to reduce the risk of stroke, regardless of biological or social risk factors.
Essential 8
1. Break the cigarette I am a smoker Twice as There is more stroke than non -smokers. Smoking damage the walls of blood vessels and increases blood pressure and heart rate, but reduces oxygen levels.
Smoking is also a cause Blood becomes stickyIt increases the risk of blood clots that can block blood vessels and cause stroke.
2. Check your blood pressure Hypertension Vascular walls are damaged, weak, ruptured or blocked. In addition, blood clots can be formed and move to the brain to block blood flow, which can lead to stroke.
If you are over 18 years old, you can check your blood pressure regularly, so if you see signs of high blood pressure, you can soak in sprouts and change your lifestyle to reduce the risk of stroke.
3. Please keep an eye on cholesterol According to British Stroke Association With both high cholesterol and high blood pressure, the risk of stroke is almost 3.5 times higher.
To lower cholesterol, keep the saturated fat found in fatty meat, butter, cheese, and full dairy with less than 7 % of calories every day and maintain healthy weight.
4. Look at blood sugar Hyperglycemia It is connected Increased risk of stroke. This is because of this Hypergia It can cause blood clots to damage blood vessels and move to the brain.
To reduce blood sugar levels, do regular exercise, eat a balanced diet rich in fiber, drink enough water, maintain a healthy weight, and try. Manage stress.
5. Keep your healthy weight Overweight is one of them Main risk factors For stroke. It is related to almost one of the five strokes. Increase the risk of stroke by 22 %.
When obese, the risk increases by 64 %. It carries too much weight Increasing the risk of hypertension, heart disease, high cholesterol and type 2 diabetes increases the risk of stroke.
6. Follow the Mediterranean Diet One way to eat a balanced diet rich in fiber and maintain a healthy weight Mediterranean diet. This is shown Reduce the risk of strokeEspecially when nuts and olive oils are replenished.
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7. Grow well Take 7-9 hours of sleep every day. Too little sleep It can lead to high blood pressureIt is one of the most important risk factors for stroke.
But there are too many sleep It is associated with increasing risk of strokeTherefore, you can keep your sleep as much as possible by keeping it as active as possible.
8. Keep an active state that NHS is recommended People should avoid long -term sitting behaviors and aim for at least 150 minutes of intensity or 75 minutes of intense strength.
Exercise should spread evenly 4-5 days or daily. In general, we strengthen more than two days a week.
The good news is that the impact of stroke is fatal and can change life, but it can be greatly prevented. Adopting these eight simple lifestyle changes can help reduce the risk of stroke and optimize your heart and brain health.
Siobhan mclernonSenior instructor, adult nursing and joint lead, aging, acute and long -term conditions. Health and well -being research center members, London South Bank University
This article has been published conversation According to Creative Commons License. Read Original article.
