- EXPLORE FURTHER: Cause of surge in stroke cases among younger, apparently healthy individuals
A previous neurocritical care nurse has shared five actions you can undertake to maintain your brain health and avoid a stroke.
Siobhan Mclernon, who is a senior lecturer specializing in adult nursing at London South Bank University recently highlighted some easy adjustments to daily habits that can help reduce the risk of having a stroke.
A stroke happens when the blood supply to the brain is either interrupted or stopped entirely, or when a blood vessel ruptures. This hinders the necessary blood and oxygen required for maintaining a healthy brain. damage may become permanent if too many brain cells die.
Globally, strokes stand as the second-leading cause of mortality, whereas they rank as the fifth-most frequent reason for deaths within the United States. Annually, approximately 800,000 individuals in America suffer from a stroke, with at least 140,000 succumbing to this condition each year.
Stroke risk factors that often appear more frequently in elderly individuals include conditions like hypertension (high blood pressure), elevated cholesterol levels, and obesity. diabetes , smoking, lack of physical activity, and unhealthy diets – are now being observed more frequently in younger individuals.
However, Mclernon wrote in The Conversation Implementing these minor adjustments in daily life can contribute to lowering the chances of strokes and enhancing overall cardiovascular and neurological well-being.
Axofa outlines the typical lifestyle modifications recommended by Mclernon to help prevent a brain stroke as follows:
Avoid smoking
As per Mclernon, enhancing brain health primarily involves giving up cigarette and vape use.
Besides speeding up brain aging and boosting the likelihood of dementia, smoking also harms the blood vessels within the brain and decreases overall oxygen levels because of the carbon monoxide present in tobacco smoke—thus making the body more susceptible to strokes.
This also makes the blood more viscous, thereby boosting the likelihood of clot formation which can obstruct blood arteries and lead to a stroke.
Individuals who consume 20 cigarettes daily are six times more prone to experience a stroke compared to those who refrain from smoking, as reported by Medical News Today.
Keep blood pressure stable and regulate cholesterol levels
Elevated blood pressure may exert strain on arterial walls, potentially making them more fragile and facilitating the buildup of fatty substances.
This can lead to significant harm within the vessels and make it easier for blood clots to form or rupture them.
A 2020 JAMA study discovered that maintaining blood pressure more than 10 mm Hg above the optimal level can elevate the chance of clot-related strokes by 20 percent and hemorrhagic stroke risks by 31 percent.
The nurse wrote in The Conversation If you're above 18 years old, ensure your blood pressure is monitored periodically. This way, should you exhibit early indications of high blood pressure, you can address them promptly and adjust your habits accordingly to lower your chances of having a stroke.
In addition, research indicates that elevated levels of LDL ('bad') cholesterol and triglycerides (blood lipids) increase the likelihood of clot-induced strokes because these substances contribute to plaque accumulation within the arterial walls.
The Stroke Association states that high levels of 'bad' cholesterol can boost the risk of stroke by 10 percent.
Reduce blood sugar levels
Another crucial factor to consider is monitoring blood glucose levels in the body, as Mclernon recommends.
Elevated blood glucose levels (known as hyperglycemia) pose a substantial risk for strokes because they can harm blood vessels, potentially resulting in clots that make their way to the brain.
Prolonged exposure to high blood sugar levels may lead to the accumulation of fat deposits or clots within blood vessels. Such clots have the potential to constrict or completely obstruct the blood vessels in your brain.
The lecturer mentioned: "To lower blood glucose levels, aim for consistent physical activity, consume a well-balanced diet high in fiber, stay hydrated by drinking plenty of water, keep your weight within a healthy range, and work on managing stress."
Individuals with diabetes have twice the risk of experiencing a stroke compared to those without the condition.
Keep up a balanced weight and nutritious eating habits
Carrying excess weight and consuming imbalanced meals can substantially increase the risk of experiencing a stroke.
Lugging around excess weight boosts your chances of developing high blood pressure, heart disease, elevated cholesterol, and type 2 diabetes — conditions that can harm your blood vessels, affect oxygen distribution, and elevate your likelihood of having a stroke.
Individuals with a Body Mass Index (BMI) of 25 or higher are categorized as overweight, whereas people with a BMI of 30 or above are considered obese.
As per the World Stroke Organization, being overweight boosts your chances of having a stroke by 22 percent, and if you're obese, this risk escalates to 64 percent.
Nevertheless, Mclernon suggests that adhering to a Mediterranean diet—which focuses on plant-based foods and nutritious fats such as vegetables, fruits, legumes, lentils, whole grains, fish, extra virgin olive oil, and nuts—can aid in maintaining good health.
She stated: "A method for consuming a high-fiber, well-balanced diet and staying at a healthy weight is by adhering to a Mediterranean eating plan. Research indicates this can lower the likelihood of having a stroke, particularly when paired with regular consumption of nuts and olive oil."
Physical activity and rest are crucial.
Finally, the adult nurse and senior lecturer recommended getting between seven to nine hours of sleep each night.
Although not directly causing strokes, poor sleep quality and sleep disorders—particularly sleep apnea—are associated with a higher chance of experiencing a stroke. This may be attributed to factors such as inflammation, decreased oxygen supply, and diminished blood circulation to the brain.
According to researchers from the University of Alabama at Birmingham, people who got less than six hours of sleep each night had a fourfold higher risk of experiencing stroke-like symptoms compared to those getting seven to eight hours of rest nightly. This conclusion was drawn after analyzing information from 5,666 participants over a period of three years.
However, Mclernon cautions against oversleeping and states: "Excessive sleep, nonetheless, has been linked to a higher risk of strokes, so aim to remain as active as possible to ensure better quality sleep."
She suggests that individuals should exercise for more than two days each week.
The CDC suggests that adult Americans should aim for a minimum of 150 minutes of moderate aerobic exercise per week, along with strength training activities on at least two days weekly.
'The nurse recommended exercising uniformly across three to four days weekly, or daily. Engage in strength training exercises at least twice a week,' she highlighted.
Read more