Every 40 seconds, someone in the United States experiences a stroke, with the majority occurring in individuals aged 65 and older. The risk of stroke increases with age as arteries become less flexible and more prone to blockages. Ischemic strokes, caused by blood clots that block blood vessels to the brain, are the most common type.
However, approximately 80% of strokes can be prevented, according to the Centers for Disease Control and Prevention (CDC). Taking steps to lead a healthy lifestyle can significantly reduce the risk of stroke. Here’s what you can do to lower your risk:
1. Manage health conditions: Keeping certain conditions in check can reduce the likelihood of a stroke. High blood pressure, responsible for almost half of all strokes, can be controlled through a heart-healthy diet, limited sodium intake (less than 1,500 milligrams per day), maintaining a healthy weight, and regular exercise. If blood pressure remains high, consult your doctor for guidance on medication. Atrial fibrillation (AFib), an irregular and rapid heartbeat, also increases the risk of stroke. Report any symptoms to your doctor for appropriate treatment.
2. Stay physically active: Engaging in regular physical activity helps maintain a healthy weight, as obesity is a significant stroke risk factor. The CDC recommends at least 150 minutes of moderate activity, such as walking, each week. Even small bursts of movement, like vacuuming, can contribute to your activity goals. Aim to reduce sitting time, as excessive sitting has been associated with a higher stroke risk.
3. Follow a healthy diet: The Mediterranean diet, which includes whole grains, fruits, vegetables, legumes, heart-healthy fats like olive oil, and moderate amounts of fish, is considered beneficial for stroke prevention. Additionally, reducing salt intake is crucial. Research has shown that long-term adherence to the Mediterranean diet can reduce the risk of major cardiovascular events, including strokes.
4. Limit alcohol consumption: Consuming alcohol in excess (more than 14 drinks per week for women and more than 21 for men) is linked to a higher stroke risk. Older adults are advised to limit their intake to one drink per day and avoid binge drinking, which significantly raises the risk.
5. Avoid pollutants: Air pollution, even in the short term, has been associated with an increased stroke risk. Check the air quality index in your area and limit outdoor activities on high-pollution days. Ensure proper ventilation in your home and consider using air purifiers.
6. Manage stress: High stress levels have been linked to a higher risk of stroke. Practicing mindfulness through smartphone apps has shown potential in reducing both stress levels and blood pressure.
Recognizing the signs of a stroke is crucial for immediate medical attention. The acronym FAST, which stands for Face drooping, Arm weakness, Speech difficulty, and Time to call 911, can help remember key signs. Additional symptoms include numbness on one side of the face, arm, or leg, confusion, trouble seeing, trouble walking, and severe headaches. Even if these symptoms are mild and disappear quickly, it is essential to call for emergency help as they may indicate a mini-stroke.
By taking these proactive steps, you can reduce your risk of stroke and enjoy better overall health.
