Tips to Help Prevent a Second Stroke from Happening

More than 795,000 Americans have a stroke every year. And 23% of those who survive have another one – which can be fatal.

Not every stroke can be prevented, but adopting healthy habits can significantly reduce your risk. The American Heart Association and American Stroke Association created ‘Life’s Essential 8’, a series of lifestyle tips to prevent a stroke and to support overall health.

Let us investigate their recommendations and how these habits can be useful to prevent a second blow – or a first.

Prevent a second stroke with healthy lifestyle habits

Stop smoking.

Stopping smoking is one of the best things you can do for your health – and the benefits start almost immediately. Only 20 minutes after your last cigarette, your blood pressure – a significant risk factor for strokes – is declining.

Smoking triple or even quadruing the chance of a person on a stroke. Within a year after stopping, your heart disease risk decreases considerably, and after two to five years your stroke risk decreases that of non -smokers.

Stopping smoking is unmistakably difficult. But you can do it with preparation and planning. Every day without cigarettes contributes to a healthier, longer life.

Become active.

Exercise helps to reduce high blood pressure-a significant risk factor of stroke and assistance in managing other disorders of frightening control such as obesity and high cholesterol.

Studies show that intense physical activity during leisure time can reduce the risk of stroke by an impressive 20-25% compared to a sedentary lifestyle. Even moderate activity levels can reduce your risk by 15%.

Aim at least 150 minutes of practice every week and try to include more movement in your daily life. Take the stairs instead of the elevator, walk to the store instead of driving and/or take stretch breaks during the day.

Eat a warm diet.

An unhealthy diet can increase your stroke risk as a result of factors such as insulin resistance, inflammation and high cholesterol. Alternatively, a nutritious diet can reduce these risks.

Studies show, for example, that following the Mediterranean diet can lower the risk of a stroke by a maximum of 20%. The Dash diet is another heart-healthy choice with enormous benefits. Both diets emphasize Whole Foods and healthy fats.

To assume a diet that supports stroke prevention:

Give priority to fruit, vegetables and full grains.
Choose healthy fats such as olive oil and avocado.
Choose lean proteins such as fish and poultry above red meat.
Take legumes and nuts for extra nutrients.
Avoid fried, processed and sugar loaded with sugar.
Eat less salt.
Stay hydrated.

Retain a healthy weight.

Maintaining a healthy weight is not just about fitting smaller clothing. It has a direct influence on your health, reducing your risk of heart disease and strokes.

On the other hand, wearing extra weight can emphasize the blood circulation and increase a stroke risks such as high blood pressure, diabetes and sleep apnea. Even the top of 5-10% of your body weight can in particular reduce these potential threats.

Losing weight and maintaining it includes a combination of healthy eating and increased physical activity. Remember that it is about accepting sustainable habits instead of quick solutions. Every healthy choice you make can help prevent a second blow.

Get enough sleep.

Lack of sleep can lead to inflammation, often as a result of increased cortisol levels – which can increase your risk of hypertension, heart conditions and strokes.

Moreover, blood pressure usually drops at night – this night “dip” is missing your risk. Even a reduction of 5% in this nocturnal “dip” can increase your risk of cardiovascularly related mortality by 20%.

Strive for at least seven hours of quality sleep every night. If you have trouble falling asleep, develop a relaxing routine before bedtime. Try a warm bath, warm chamomile tea and/or meditation.

Cholesterol control.

Large quantities of LDL (“bad”) cholesterol in the blood can cause a structure of cool deposits in the arteries that can become stiff or narrow (a condition called atherosclerosis). This can damage the artery wall, cause blood clots and lead to stroke or heart attack.

Keep your cholesterol under control:

Reducing your fat intake, especially trans fats (found in fried foods and fried products)
Consume more omega-3 fatty acids (in fish, nuts or supplements)
Increasing your soluble fiber intake
Trying out Wei protein, which has been proven to lower the LDL and total cholesterol and blood pressure

Manage blood pressure.

High blood pressure is an important risk factor for a stroke.

Of the 119.9 million (48.1%) people in the United States who have high blood pressure, less than half have under control, giving them an increased risk of stroke. Even lowering your blood pressure with 20 points can reduce your risk of dying from a stroke by half.

Adopting the healthy habits mentioned above will of course help to lower your blood pressure. Some extra tips are:

Reducing your sodium intake
Drink less alcohol
Consume less caffeine
Get more potassium (from foods such as avocados, sweet potatoes and spinach) that helps to alleviate the tension in your blood vessel walls
Techniques for stress management practicing, such as deep breathing or meditation

Check the blood sugar level.

Every two minutes in the US, an adult with diabetes is admitted to the hospital because of a stroke. And unfortunately a 60-year-old patient with type 2 diabetes and a history of an earlier stroke can expect that their life expectancy will be reduced by 12 years compared to peers without these disorders.

Diabetes, characterized by high blood sugar levels, considerably increases your risk of stroke. This is largely because excess sugar damages blood vessels, leading to atherosclerosis.

Patients with acute stroke often have an increased blood glucose. Higher glucose values are linked to serious results, higher mortality and limited recovery.

But by actively managing your diabetes through lifestyle habits and working with your care provider, you can considerably curb your stroke risk.

Embracing these healthy habits can perform wonders to prevent a second blow. Try to take over these practices to pave the way to greater health and a longer, lively life.

References:

htts.

https://www.nichd.nih.gov/health/topics/stroke/conditioninfo/risk

https://playbook.heart.org/lifes-S-Mple-7/#: you:.

https://www.ncbi.nlm.nih.gov/pmc/articles/pmc4409490/#:text=Ideal%20life’s%20simple%207%20C Omponents%20 Inlude%20 -Nonsmoking%2C%20BODY%20MASS%20 Index, 100%20mg%2FDL%20POOT 20Medicationation.

https://www.ncbi.nlm.nih.gov/books/nbk470234/

https://www.niinds.nih.gov/Health-information/disorders/stroke

https://www.nia.nih.gov/health/stroke

https://www.nhlbi.nih.gov/health/stroke/causes

https://www.ncbi.nlm.nih.gov/books/nbk559173/

https://ejnpn.springeropen.com/articles/10.1186/s41983-021-00404-2

https://www.stroke.org/en/about-stroke/stroke-symptoms