New Study Shows Lifestyle Changes Can Help Prevent Strokes
Every 40 seconds, someone in the United States has a stroke, and the majority of these strokes occur in people ages 65 and older. However, according to a recent study by the Centers for Disease Control and Prevention (CDC), about 80 percent of all strokes are preventable through lifestyle changes.
The study highlights the importance of watching certain health issues that can increase the risk of stroke. High blood pressure is responsible for almost half of all strokes, so it is crucial to maintain a heart-healthy eating plan and limit sodium intake. Additionally, managing conditions like atrial fibrillation, type 2 diabetes, and high cholesterol can significantly reduce the risk of stroke.
Regular physical activity is another key factor in stroke prevention. 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 overall health. Furthermore, sitting for long periods can increase the risk of stroke, so it is important to stay on your feet as much as possible.
Eating a healthy diet, specifically following the Mediterranean diet and reducing salt intake, has also shown to be beneficial for stroke prevention. The Mediterranean diet, which is rich in whole grains, fruits, vegetables, legumes, and heart-friendly fats, has been associated with a 26 percent reduction in the risk of major cardiovascular events.
Alcohol consumption should also be monitored, as high alcohol intake is linked to a higher risk of stroke. Most older adults should limit their intake to one drink per day. Binge drinking, defined as consuming four or more drinks in a short period for women and five or more for men, can significantly raise the risk of heart attack and stroke.
Avoiding pollutants, such as air pollution, is another important step in stroke prevention. Short-term exposure to air pollution has been linked to an increased risk of stroke. It is recommended to check air quality regularly and limit outdoor activities on high-pollution days.
Managing stress levels is crucial for overall health and can also help reduce the risk of stroke. Research has shown that high stress is associated with an increased risk of stroke, so finding ways to control and manage stress is essential. Using mindfulness-based apps and techniques can be helpful in reducing stress and blood pressure.
Recognizing the signs of a stroke and seeking emergency help immediately is critical. The American Stroke Association uses the FAST acronym to help people remember the signs of stroke: face drooping, arm weakness, speech difficulty, and time to call 911. Other symptoms include numbness, confusion, trouble seeing, trouble walking, and severe headaches.
In conclusion, stroke prevention is within reach for many individuals through simple lifestyle modifications. By managing health conditions, engaging in physical activity, eating a healthy diet, watching alcohol intake, avoiding pollutants, and controlling stress levels, the risk of stroke can be significantly reduced. It is important to prioritize these preventative measures to protect overall health and well-being.
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