9 ways to avoid getting a dangerous stroke early on

Articles Jul 15, 2020 07:32

Preventing a stroke is necessary for everyone. Protect yourself and avoid a stroke, no matter what your age or where you come from.

The older you get, the more likely you are to have a stroke. The risk is even higher if you have a family member who has also had a stroke.

You can't reverse time or change your family, but you can completely control the risk factors and prevent a stroke.

Here are 9 ways to prevent a stroke from early on, before a pity occurs.

How to naturally prevent a stroke

1. Lowering blood pressure

High blood pressure is the biggest risk factor for stroke. It doubles or even quadruples the risk of stroke if left unchecked. Monitoring blood pressure can protect blood vessels.

9 ways to avoid getting a dangerous stroke early on

You should maintain your blood pressure below 120/80.

Also, reduce the amount of salt, ideally not more than 1,500 milligrams daily, about half a teaspoon.

Increase unsaturated fats like olive oil, soybean oil, nuts, beans, fatty fish, omega-3 fatty acids, omega-6 ... and avoid foods high in saturated fat. like beef, lamb, pork, chicken, dairy products like ice cream, whole milk, butter, cheese, oils like coconut oil.

Eat 4-5 servings of fruits and vegetables a day, eat fish 2-3 times a week and several servings of whole grains and low-fat milk.

2. Lose weight

Obesity and complications such as high blood pressure and diabetes increase the risk of stroke. If you are overweight, losing at least 5 kg can actually reduce your risk of stroke. Therefore, do maintain a moderate body weight and do not consume too many calories per day.

3. Exercise more

Exercise contributes to weight loss and low blood pressure. Do moderate exercise at least 5 days a week.

  • Walk around the neighborhood every morning after breakfast.
  • Join a fitness club with friends.
  • When exercising, you should reach the level of breathlessness, but you can still talk.
  • Take the stairs instead of the elevator.
  • You should practice several times 10 to 15 minutes a day.
9 ways to avoid getting a dangerous stroke early on

4. Do cardiovascular test

Certain types of cardiovascular disease are risk factors for stroke. For example, atrial fibrillation is a type of arrhythmia that can lead to blood clots. The clots can then travel to the brain, causing a stroke. Atrial fibrillation increases the risk of stroke by 5 times.

If you experience symptoms such as a rapid heartbeat or trouble breathing, see your doctor right away.

Anticoagulants may be used to reduce the risk of stroke caused by atrial fibrillation.

It is also necessary to monitor the carotid artery stenosis, which occurs when the carotid arteries - which carry oxygenated blood to the anterior part of the brain - are narrowed, usually due to atherosclerosis. This can also lead to stroke.

5. Treat diabetes

High blood sugar damages blood vessels over time, causing blood clots to form inside the blood vessels. So, do monitor blood sugar as directed by your doctor.

Follow a specific diet, exercise and medications to keep blood sugar levels within a safe range.

6. Quit smoking

A study found that smoking increased the risk of stroke by up to 600%.

Smoking speeds up blood clot formation, by thickening blood, and increases the amount of plaque build up in arteries. Along with a healthy diet and regular exercise, quitting smoking significantly reduces the risk of stroke.

Do not give up. Most smokers need a few tries to quit.

9 ways to avoid getting a dangerous stroke early on

7. Consume less sugar

High consumption of sugar can lead to obesity or diabetes, which are the leading risk factors for stroke.

8. Walk daily

Just walking for 20 minutes a day brings a lot of health benefits that can reduce the risk of stroke. On the contrary, sedentary lifestyle is a risk factor for stroke and many other health problems.

9. Eat healthy foods

Unhealthy foods can lead to many problems like atherosclerosis, obesity, diabetes, high blood pressure ... However, we should not radically change the diet without consulting a doctor. Eat healthily, exercise, try to keep a work/life balance, and get regular checkups once a year.

How to recognize a stroke

There are many people who ignore stroke signs because they don't know about them. Do not wait until you experience serious symptoms. Listen to your body and trust your instincts. If something is wrong, seek emergency medical help immediately.

Signs of a stroke include:

  • Weakness on one side of the body
  • Facial paralysis
  • Unusual and serious headache
  • Vision loss
  • Numbness and tingling
  • Unsteady walking

Watch next: Your Risk of Stroke

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