You can prevent having a stroke.
The number of people having strokes is going up and the age of having a stroke is going down. Actor Luke Perry who died this week was only 52 and he looked fine. According to the CDC 87% of strokes are ischemic strokes which are caused by clots that stop the blood flow in the brain. Hemorrhagic strokes happend when an artery in the brain ruptures or leaks. These can be caused by high blood pressure.
80% of strokes are preventable.
Here are 7 ways to reduce your risk. Start today. Seriously, don’t wait.
- Enough already. Quit smoking. There are lots of free, online resources to help you quit smoking. Get a prescription for a patch, join a group. Just do it. It is not too late. I just met someone who smoked for 70 years, he quit for his 2019 New Year’s Resolution. If he can do it so can you.
- Know and manage your blood pressure. High blood pressure is called the silent killer for a reason. There can be no symptoms. Check your blood pressure and know your numbers. If it is consistently higher than 130/90 make lifestyle changes. See your doctor and reduce your risk. 1 in 5 adults have high blood pressure.
- Eliminate alcohol. Drinking increases your blood pressure and it also replaces good habits. Replace it with better choices, like water. Dehydration will increase your blood pressure. If you drink, spread it out – no binge drinking and no more than 2 drinks per day.
- Lose the extra weight. Especially abdominal fat. Losing 10% of your body weight makes a significant difference to your health.
- Eat more fruits and veggies. Green leafy vegetables, berries, cruciferous vegetables, eat them all. They reduce your blood pressure, keep your blood vessels healthy, help you lose weight. Eat more fruits and vegetables. Eat less saturated fats, animal fats, coconut oil, dairy, cheese and salt.
- Manage your stress. Meditate, practice deep breathing. People diagnosed with depression are twice as likely to have a stroke.
- Exercise. Daily. A 30 minute walk every morning can reduce your blood pressure for 2-3 hours. Women can get extra benefits if they take frequent breaks and get up often during the day for 2-3 minutes. Walk, run, cycle, lift weights, swim, keep moving everyday.
In Canada someone has a stroke every 10 minutes, 40% of those people are between 40-70 years old.
Reduce your risk. Start today. No excuses.
Change your mind, change your health,
Shayla
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