Ranking third behind heart disease and cancer, stroke is one of the leading reasons for death in the U.S., but luckily some stroke risk factors can be controlled.
Much like heart attacks, strokes occur in the brain rather than the heart. A stroke cuts off or radically decreases the blood supply to a part of the brain. If blood supply to the brain is cut off long enough, brain cells die resulting in death or in permanent disability in certain functions.
It is true that strokes happen most often to older people, but they can happen to anyone regardless of their age. Stroke risk increases as we age. Almost 3/4 of all strokes happen to those who are over the age of 55.
Stroke Risk Factors
Some people are more at risk of having a stroke than others. Factors affecting the risk of having a stroke are termed stroke risk factors.
Some stroke risk factors are hereditary while others are a function of natural processes or lifestyle. We can’t do anything about factors that are caused by heredity or natural processes like age, sex, and whether we’ve suffered a previous stroke. However, we can modify risk factors that are a result of our lifestyle or environment. Some of these changes require the assistance of a healthcare professional.
A group of Stroke Risk Factors that can be changed, treated or controlled according to the American Stroke Association
1. High blood pressure – High blood pressure is the chief cause of strokes.
2. Cigarette smoking – The nicotine and carbon monoxide in cigarette smoke damage the cardiovascular system.
3. Diabetes mellitus – Even though diabetes is treatable, its presence still increases the risk of stroke.
4. Poor diet – Eating five or more servings of fruits and vegetables each day can reduce the risk of stroke. Diets high in salt can cause high blood pressure while diets high in saturated fat, trans fat and cholesterol raise blood cholesterol levels. High blood pressure and/or high cholesterol can increase the possibility of a stroke.
Other stroke risk factors
There are other, less well-verified stroke risk factors such as geographic location, socioeconomic factors, alcohol abuse, and drug abuse.
Stroke Prevention
None of us wants to suffer a deadly or debilitating stroke. We can decrease our chances of having a stroke by paying attention to stroke risk factors that are within our power to change, treat, or control.
In addition we can make lifestyle changes that foster the best health possible. Here are seven healthy lifestyle habits that can reduce or eliminate our chances of heart disease and having a stroke.
1. Eliminate or cut down our intake of saturated fats and trans or hyrdrogenated fat
Dairy products, animal products like meat, and eggs are the primary source of saturated fats. They are the number one source of dietary cholesterol. Bad cholesterol (LDL) accumulates in our blood vessels as plaque. Plaque reduces the diameter of blood vessels, elevating blood pressure. The chance of arterial blockage is also increased.
2. Don’t consume food containing trans or hydrogenated fat.
This is typically fat that started out as unsaturated fat but was chemically modified to obtain a longer shelf-life. Most animal products have small amounts of naturally occurring trans fats. But the main source of trans fats is processed and fast food.
3. Don’t Smoke
Smoking increases the risk of atherosclerosis, a build up of fatty tissue (mostly cholesterol) in blood vessels. This results in narrowing of the blood vessels, high blood pressure, and increased risk of blockages which can cut off the blood supply and lead to strokes.
For optimal health it’s wise to limit our exposure to all toxins and toxic substances, not just those in tobacco smoke. However, it’s impossible to completely avoid toxins due to the multitude of toxic chemicals in our environment. They enter our bodies through the air we breathe, the water we drink, the food we eat, and the prescription drugs we take. They’re even inside our homes and some of our household products. It’s a good idea to use some method of periodic detoxification to flush toxins from our body.
4. Maintain a Healthy Weight
Excess weight or obesity usually causes high blood pressure which puts stress on the heart and blood vessels. Maintain a healthy weight through exercise and a healthy diet.
5. Exercise
Exercise builds up the heart muscles, keeps blood flowing smoothly, lowers blood pressure, increases oxygen intake, and helps maintain a healthy weight. These effects are all beneficial for the heart and cardiovascular system.
6. Cut Down on Salt Intake
Salt is 40% sodium. Sodium has the effect of increasing blood pressure. As mentioned earlier, high blood pressure increases the risk of stroke.
The salt shaker is not the only source of sodium. All processed foods today contain sodium at well over what’s considered a healthy amount.
Lower your salt intake to no more than 2000 mg daily.
7. Add More Plants to Your Diet
Plant-based diets are high in fiber which is beneficial for heart health and contain vitamins, minerals and phytochemicals which bolster not only cardiovascular health but optimal health in general. They contain little or no bad fats (saturated and trans).
Signs and Symptoms of Stroke
Signs of a stroke include the sudden occurrence of numbness or weakness of the face, arm or leg, especially on one side of the body; confusion or difficulty talking and understanding; and trouble walking, dizziness, or loss of balance and coordination.
Responding to a Stroke
Time is of the essence in responding to a stroke and a quick response can mean the difference between life and death or between full recovery and permanent disability.
Seek immediate medical assistance. Document the time when symptoms first appeared. If care is rendered within three hours of experiencing the first signs of a stroke, clot-busting drugs can be administered and can lessen long term disability.
Be Proactive
We can protect ourselves against deadly and debilitating strokes by controlling stroke risk factors and making healthy lifestyle changes. Being proactive is the best way to maintain good health.
For more on healthy lifestyle habits for optimal health download your free copy of the 10 Steps to Health & Wellness Guide at Vibrant Health World. While there, subscribe to the free Daily Health & Fitness Tips.
Tags: American Stroke Association, brain cells, cardiovascular system, detoxifica, diet, health and wellness, high blood pressure, lifestyle changes, optimal health, prior stroke, smoking, stroke, stroke age, stroke risk, stroke risk factors, toxic, toxic chemicals, toxins