A stroke can be prevented by making simple health and lifestyle checks.

Stroke is a serious medical condition that occurs when the blood supply to the brain is interrupted or reduced, resulting in the deprivation of oxygen and nutrients. It is a leading cause of disability and death worldwide. In this article, we will discuss several easy health checks and tips that can help lower the risk of stroke and promote overall cardiovascular health.

Monitor and Control Blood Pressure

Stroke is significantly more likely to occur when an individual has high blood pressure, known as hypertension. It is important to have your blood pressure checked regularly and maintain it within a healthy range. If you have hypertension, work with your healthcare provider to develop a plan to manage it. This may involve lifestyle changes, such as adopting a healthy diet, reducing sodium intake, exercising regularly, and taking prescribed medications if necessary.

Maintain a Healthy Weight

Being overweight or obese increases the risk of stroke; a AIHW report from 2017 revealed that up to 63 per cent of adults are overweight or obese – up from 57 per cent recorded in 1995. By maintaining a healthy weight, you can reduce the strain on your cardiovascular system and lower your chances of developing hypertension, diabetes, and other conditions associated with stroke. Adopt a balanced diet and regular physical activity to achieve and maintain a healthy weight. 

Keep Cholesterol Levels in Check

High cholesterol levels can lead to the formation of plaque in the arteries, which can increase the risk of stroke. Have your cholesterol levels tested regularly and take necessary steps to keep them within a healthy range. This includes consuming a heart-healthy diet low in saturated and trans fats, increasing intake of omega-3 fatty acids, and exercising regularly. In some cases, medication may be prescribed to help manage cholesterol levels.

Control Diabetes

Diabetes is a risk factor for stroke as it can damage blood vessels and increase the risk of cardiovascular disease. If you have diabetes, work closely with your healthcare team to manage your blood sugar levels through proper diet, regular physical activity, medication, and regular monitoring. By effectively managing diabetes, you can reduce your risk of stroke.

Quit Smoking

Smoking significantly increases the risk of stroke. Chemicals in tobacco smoke can damage blood vessels and reduce the flow of oxygen to the brain. If you smoke, it’s important to quit. Seek support from healthcare professionals, consider nicotine replacement therapies, and engage in smoking cessation programs to increase your chances of successfully quitting. Quitting smoking has immediate and long-term benefits for your overall health, including a reduced risk of stroke.

Limit Alcohol Consumption

Engaging in excessive alcohol consumption can raise blood pressure levels and increase the risk of stroke. It is advised to consume alcohol in moderation if you decide to do so. The suggested limits for moderate drinking involve consuming up to one drink per day for women and up to two drinks per day for men.

However, it’s important to note that excessive alcohol consumption can have detrimental effects on overall health, so it’s best to consult with your healthcare provider to determine what level of alcohol consumption is appropriate for you.

Stay Active and Exercise Regularly

Regular physical activity plays a crucial role in preventing stroke. Engage in moderate-intensity aerobic exercise for at least 150 minutes per week, or vigorous-intensity aerobic exercise for 75 minutes per week, along with muscle-strengthening activities at least twice a week. Incorporate activities that you enjoy, such as walking, swimming, cycling, or dancing, to make exercise a regular part of your routine.

Eat a Healthy Diet

Following a healthy diet can greatly diminish the chances of suffering from a stroke. Adopt a diet abundant in fruits, vegetables, whole grains, lean sources of protein, and beneficial fats. Limit the consumption of processed foods, saturated and trans fats, cholesterol, and sodium.

A list of food items compiled by the Stroke Foundation Australia to help lower risk of stroke include lean meat, fish, eggs, quinoa, and whole-grain bread.

Manage Stress

Persisting stress can play a role in the development of high blood pressure and other factors that increase the risk of stroke. Find healthy ways to manage and cope with stress, such as practising relaxation techniques (deep breathing, meditation, and yoga), engaging in hobbies, spending time with loved ones, or seeking professional help if needed. By effectively managing stress, you can promote better overall mental and cardiovascular health.

Get Regular Health Check-ups

Regular health check-ups are essential for maintaining good health and preventing stroke. Schedule routine appointments with your healthcare provider to monitor your blood pressure, cholesterol levels, blood sugar, and overall cardiovascular health. These check-ups can help identify any underlying conditions or risk factors that need attention, allowing for early intervention and appropriate management.

If a regular checkup might not yield the clues to a possible stroke, you can consider an executive medical assessment to fully evaluate your body’s condition, like those available at HealthScreen and Sonic HealthPlus.

Preventing stroke requires proactive measures and lifestyle changes. By incorporating these simple health checks and tips into your daily routine, you can significantly reduce your risk of stroke and improve your overall cardiovascular health. The above steps, along with a commitment to a healthy lifestyle, can empower you to take control of your health and reduce the risk of stroke.

Consult with your healthcare provider for personalised guidance and support in implementing these preventive measures.

DISCLAIMER: This article is for informational purposes only and is not meant to replace or supersede official medical advice. Please undergo a full medical check up as soon as possible. QUICKLE has no relationships with any company mentioned in the article.

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