Despite being one of the leading causes of death and disability worldwide. However, there are still more than 80% cases of stroke that can be prevented if positive changes in lifestyle are made? And the "key" to stroke prevention is the content mentioned below.
Stroke and reasons to prevent it
When the blood supply to a part of the brain is interrupted, causing brain cells to lack oxygen and nutrients, leading to damage or death, a stroke will occur. There are two types of stroke: ischemic stroke (cerebral stroke) and hemorrhagic stroke (cerebral hemorrhage).
Regardless of the type of stroke, it will cause serious effects on physical and mental health, including paralysis, speech disorders, and cognitive decline. That is why we need to prevent stroke, both to protect our health and to reduce the burden on our families and society.
Here are some of the most effective ways to prevent stroke that you can refer to:
Prevent stroke from healthy diet
A healthy diet will help control blood pressure, reduce cholesterol, and maintain a reasonable weight. Therefore, this is also an important factor in preventing stroke. To ensure that, the diet needs to:
• Reduce salt: The leading cause of stroke is high blood pressure, while eating too much salt is a risk factor for this disease. Therefore, avoid foods high in salt such as frozen foods, processed foods, and it is best to limit salt consumption to less than 5g per day.
• Increase green vegetables and fruits: Vitamins, minerals and antioxidants found in green vegetables and fruits will effectively reduce the risk of stroke. Some types such as bananas and oranges also contain potassium, which helps regulate blood pressure well. Therefore, there is no reason to ignore this extremely good food in the nutritional menu to prevent stroke.
• Eat fish and limit red meat: While red meat contains a lot of saturated fat that increases the risk of stroke, fish, especially salmon and mackerel, contain omega-3 fatty acids, which help reduce cholesterol and prevent blood clots effectively. So limit red meat and replace it with the above fish in your diet.
Prevent stroke by controlling blood pressure
One of the leading risks leading to stroke is blood pressure. Therefore, controlling blood pressure is extremely important to help protect cardiovascular health as well as reduce the risk of stroke.
• Regular blood pressure monitoring: For adults, blood pressure should be checked at least once a year. In case of people with a history of high blood pressure, it is necessary to pay attention to monitoring more frequently and maintaining blood pressure levels within 120/80 mmHg.
• Limit alcohol: Drinking too much alcohol not only impairs liver function but can also increase blood pressure – a high risk of stroke. If this is a habit that is difficult to break, try to limit your alcohol intake, only drink in moderation and only when absolutely necessary at work.
• Use medication if needed: People with high blood pressure need to take their medication regularly as prescribed by their doctor. This is very important, because stopping the medication suddenly can cause dangerous complications.
Prevent stroke by exercising
Exercise is extremely important for health, especially in improving cardiovascular health and increasing blood circulation.
• Daily walking: This is one of the simplest ways to reduce the risk of stroke. Spend 30 minutes a day walking briskly will make your body healthier and more refreshed. Besides, exercises such as cycling and swimming are also very good for health that we can apply.
• Maintain a healthy body weight: Being overweight or obese increases the risk of high blood pressure, diabetes, and cardiovascular problems, which in turn increases the risk of stroke.
• Avoid sitting for too long: If you work in an office, get up and walk around for a few minutes every hour. A sedentary lifestyle can increase the risk of blood clots, which can lead to stroke.
Prevent stroke by keeping your mind always comfortable
A relaxed and optimistic spirit is an important factor in protecting health. On the contrary, stress and anxiety can adversely affect blood pressure, cardiovascular system, and increase the risk of stroke. Therefore, from now on, you can practice the following habits to keep your spirit relaxed and effectively reduce stress:
• Practice meditation and yoga: This exercise helps regulate blood pressure and improve mental health effectively. Moreover, yoga also helps improve blood circulation, reducing the risk of blood clots. Therefore, it also contributes to effectively preventing stroke.
• Get enough sleep: Deep, adequate sleep plays an important role in restoring health and maintaining mental clarity. To ensure the best sleep, adults should sleep 7-8 hours each night.
• Work management: Most of the stress comes from work, which is also the cause of many health problems. Therefore, know how to manage time and relax after work.
Prevent stroke by staying away from cigarette smoke
Smoking increases the risk of blood clots, narrows arteries and damages blood vessels. So quit smoking if you smoke, even if you don't smoke, you should avoid regular exposure to secondhand smoke to protect your lungs, blood vessels and avoid the risk of stroke.
Prevent stroke by regular health check-ups
This will help detect potential risks early and control them promptly. In particular, regular check-ups are even more necessary for people over 40 years old or with a history of cardiovascular disease, blood pressure, or diabetes.
Prevent stroke by using care and nursing services
Preventing stroke is not too difficult if you have a scientific and reasonable care method. Accordingly, seeking care and nursing services will be the best way for you to maintain a healthy lifestyle and take effective preventive measures from scientific eating, regular exercise, blood pressure control, to staying away from tobacco and stress or regular health monitoring will be carried out by care services in a thorough and complete manner. This will be the perfect solution to protect your health and quality of life in the long term.
In the “war” to prevent stroke, every small action contributes to protecting your health. On the contrary, a moment of negligence can lead to serious health consequences. Therefore, do not wait until a stroke occurs to realize the importance of health. Be proactive from today to avoid the serious consequences that stroke can cause.
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