- EXPLORE FURTHER: Cause of surge in stroke cases among younger, apparently healthy individuals
A previous neurocritical care nurse has shared five actions you can undertake to maintain your brain health and avoid a stroke.
Siobhan Mclernon, who is a senior instructor in adult nursing at London Recently, South Bank University highlighted some straightforward adjustments you can make in your daily routine to help prevent a stroke.
A stroke happens when the supply of blood to the brain is interrupted or stopped, either due to blockage or because a blood vessel ruptures. This hinders the necessary blood and oxygen required to maintain brain health. damage may become permanent If too many brain cells die.
Globally, strokes rank as the second-leading cause of mortality, whereas they stand as the fifth-most frequent reason for deaths within the United States. Approximately 800,000 individuals in America encounter a stroke annually, with roughly 140,000 of those cases resulting in fatalities.
Risk factors for stroke that often appear more frequently in elderly individuals—such as hypertension, elevated cholesterol levels, and obesity—are worth noting. diabetes , smoking, lack of physical activity, and unhealthy diets — these factors are now being observed more frequently in younger individuals.
However, Mclernon wrote in The Conversation Implementing these easy lifestyle modifications can aid in lowering the chances of stroke and enhancing the well-being of your heart and brain.
Here are some of the typical lifestyle modifications suggested by Mclernon to help prevent a brain stroke as detailed at <https://myshowcasegosell.blogspot.com/details>:
Avoid smoking
As per Mclernon, enhancing brain health primarily involves stopping cigarette and vape usage.
Besides speeding up brain aging and boosting the likelihood of dementia, smoking also inflicts harm on the blood vessel walls within the brain and decreases general oxygen levels because of the carbon monoxide present in tobacco smoke—thus making the body more susceptible to strokes.
This also makes the blood more viscous, thereby escalating the chances of clot formation that can obstruct blood vessels and lead to a stroke.
Individuals who consume 20 cigarettes daily are six times more prone to experience a stroke compared to those who refrain from smoking, as reported by Medical News Today.
Keep blood pressure stable and regulate cholesterol levels
Elevated blood pressure may exert strain on arterial walls, potentially making them more fragile and facilitating the buildup of fatty substances.
This can lead to significant harm in the vessels and make it easier for blood clots to form or break away from them.
A 2020 JAMA study discovered that when blood pressure is 10 mm Hg above a healthy level, it can elevate the chance of clot-related strokes by 20 percent and the likelihood of hemorrhagic strokes by 31 percent.
The nurse wrote in The Conversation If you are above 18 years old, ensure regular checks for your blood pressure. This way, should you exhibit early signs of high blood pressure, you can address them promptly and adjust your lifestyle accordingly to lower your chance of having a stroke.
Moreover, research indicates that elevated levels of LDL ('bad') cholesterol and triglycerides (blood lipids) increase the likelihood of clot-related strokes as these substances contribute to plaque accumulation within the arterial walls.
Based on information from the Stroke Association, elevated levels of 'bad' cholesterol may boost the risk of experiencing a stroke by approximately 10 percent.
Reduce blood sugar levels
Another crucial factor to consider is monitoring blood glucose levels in the body, as Mclernon recommends.
Elevated blood glucose levels (known as hyperglycemia) pose a considerable danger regarding strokes since they have the potential to harm blood vessels, potentially resulting in clots that make their way to the brain.
Prolonged exposure to high blood sugar levels may lead to the accumulation of fat deposits or clots within blood vessels. Such clots have the potential to constrict or completely obstruct the blood vessels in your brain.
The lecturer remarked: "To decrease blood sugar levels, aim to engage in consistent physical activity, consume a well-balanced meal plan high in fiber, stay hydrated by drinking sufficient water, keep a healthy body weight, and work on managing your stress."
Individuals with diabetes face twice the likelihood of experiencing a stroke compared to those without this condition.
Keep up a balanced weight and nutrition
Excess weight and consuming imbalanced meals can substantially increase the risk of experiencing a stroke.
Lugging around excess body weight boosts your chances of developing high blood pressure, heart disease, elevated cholesterol levels, and Type 2 diabetes — conditions that can harm your blood cells, affect oxygen distribution, and elevate the likelihood of strokes.
Individuals with a Body Mass Index (BMI) of 25 or higher are categorized as overweight, whereas people with a BMI of 30 or above are considered obese.
As stated by the World Stroke Organization, being overweight elevates your chance of having a stroke by 22 percent, and if you're obese, this risk jumps up by 64 percent.
Nevertheless, Mclernon suggests that adhering to a Mediterranean diet—which focuses on plant-based foods and nutritious fats such as vegetables, fruits, legumes, lentils, whole grains, fish, extra virgin olive oil, and nuts—can aid in maintaining good health.
She stated: "A method for consuming a high-fiber, well-balanced meal plan and keeping a healthy bodyweight is by adhering to the Mediterranean diet. Research indicates this can decrease the likelihood of having a stroke, particularly when paired with consumption of nuts and olive oil."
Workout and rest are crucial.
Finally, the adult nurse and senior lecturer recommended getting between seven to nine hours of sleep each night.
Although not directly causing strokes, poor sleep quality and sleep disorders—particularly sleep apnea—are associated with a higher likelihood of experiencing a stroke. This may be attributed to factors such as inflammation, decreased oxygen supply, and diminished blood circulation to the brain.
According to researchers from the University of Alabama at Birmingham, people who got less than six hours of sleep each night had four times the likelihood of experiencing stroke-like symptoms compared to those getting seven to eight hours of rest nightly. This conclusion was drawn after analyzing information related to 5,666 participants over a span of three years.
But Mclernon also warns against excessive sleeping and says: 'Too much sleep, however, is also associated with increased stroke risk, so try to stay as active as possible so you can sleep as well as possible.'
She suggests that individuals should exercise for more than two days each week.
The CDC suggests that American adults should aim for a minimum of 150 minutes of moderate aerobic exercise every week, along with strength training activities on at least two days per week.
'The nurse highlighted that exercise should ideally be distributed uniformly across four to five days weekly, or even daily. Additionally, one ought to incorporate strength training exercises, typically for more than two days each week.'
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