Stroke: Understanding and Preventing a Major Health Threat
Stroke, also known as a brain attack, occurs when the blood supply to a part of the brain is interrupted or reduced suddenly. There are two main types: ischemic stroke (when a blood vessel is blocked) and hemorrhagic stroke (when a blood vessel in the brain ruptures). According to medical experts, it is a leading cause of death and disability worldwide.
The impact of a stroke can be devastating, ranging from paralysis and loss of speech to death. It not only affects the individual but also places a significant burden on families and society. Therefore, early stroke prevention is of utmost importance. A study by the People’s Hospital 115 in Ho Chi Minh City revealed that over 80% of stroke cases could be prevented if we proactively change our lifestyle.
6 Lifestyle Changes to Reduce Stroke Risk
Healthy Diet
When it comes to cardiovascular health, we need to be selective about our diet. Incorporate more green vegetables, fruits, and whole grains into your meals as they are rich in fiber, vitamins, and minerals. Limit your intake of salt, sugar, and saturated fat as they increase the risk of high blood pressure and atherosclerosis.
As stated by Dr. Nguyen Thi Bay, Deputy Director of the Ho Chi Minh City Nutrition Center, “A balanced diet helps maintain a healthy weight and protects your cardiovascular system.” Foods like salmon, walnuts, and olive oil are recommended due to their high content of heart-healthy omega-3 fatty acids.
Regular Exercise
You don’t have to engage in strenuous activities; just 30 minutes a day, 5 times a week, is enough to improve your cardiovascular health. Walking, yoga, swimming, and cycling are gentle yet effective forms of exercise.
As women, we sometimes neglect self-care due to our busy lives. However, remember that physical activity not only reduces the risk of stroke but also promotes a sense of well-being and happiness.
Weight Management
Being overweight or obese significantly increases the risk of stroke. Dr. Le Dinh Thanh, Director of Hanoi Heart Hospital, emphasizes, “Maintaining a healthy weight reduces stress on the heart and blood vessels, thereby lowering the likelihood of cardiovascular diseases.”
Set realistic weight loss goals and combine a healthy diet with regular exercise. Avoid extreme weight loss plans as they can be counterproductive.
Quit Smoking
Tobacco is the number one enemy of cardiovascular health. Smoke damages blood vessels, causing inflammation and increasing the likelihood of blood clots. If you smoke, consult a doctor for advice on quitting methods.
According to the Health & Life newspaper, after one year of quitting, the risk of cardiovascular disease decreases to almost that of a non-smoker. This should be a strong motivation for women to kick this harmful habit.
Limit Alcohol Intake
Alcohol can be a silent killer when it comes to health. Excessive drinking increases blood pressure, causes heart rhythm disorders, and impairs liver function. Experts recommend that women should limit their alcohol consumption to a maximum of one drink per day (equivalent to 150ml of wine). If you don’t drink alcohol, there’s no need to start!
Stress Management
Prolonged stress increases cortisol levels, which is harmful to the cardiovascular system. Explore stress-relieving techniques such as meditation, reading, listening to music, or engaging in personal hobbies. Starting the day with a few minutes of deep breathing and positive thoughts can set a calm tone for the rest of the day.
Additional Stroke Prevention Measures
In addition to lifestyle changes, don’t neglect regular health check-ups. Early detection of underlying conditions like high blood pressure, diabetes, or high cholesterol can help manage these risk factors effectively. Also, ensure you take any prescribed medications as directed by your doctor, and never discontinue or alter your dosage without medical advice.
Stroke is a preventable condition if we take proactive steps to change our lifestyle. Small adjustments like adopting a healthier diet, exercising regularly, or even laughing more often can go a long way in safeguarding your heart and brain health.
Take action today for your well-being and that of your loved ones. As my mother always says, “Health is wealth; don’t take it for granted.”
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