Most Strokes Are Preventable. Here's What You Need to Know — and Do

Stroke — the failure of blood to reach the brain, causing the death of brain cells — is the fifth most common cause of death in the United States. About every 40 seconds, somebody in the US has a stroke, and every 3.5 minutes, someone dies from a stroke.

Despite how common, debilitating, and potentially deadly strokes are, up to 80% of all strokes can be prevented. All it takes is know-how, the will to change, and a good support system.

Regardless of your age, medical history, or family history, you can take steps now to prevent a stroke. The changes you make benefit your health in other ways, too, including lowering your risk for dementia. 

At Advanced Medical Care in Queens and Brooklyn, New York, our caring team wants to help you keep your brain safe and ensure that oxygen flows freely through your bloodstream. We work with you to make the changes necessary to prevent strokes.

How can you lower your risk for stroke? Follow these steps.

Reduce your blood pressure

About half of women (43%) and men (52%) in the US have blood pressure that’s too high. Blood pressure refers to the force that your blood exerts on the walls of your blood vessels as it circulates throughout your body.

If your blood pressure is too high, your blood vessels are often so stiff and constricted that blood needs extra force to push through them. High blood pressure may quadruple your risk for a stroke. 

Quitting smoking and eating a healthier diet do help, but you may need medication, too. Regularly monitoring your blood pressure at home helps you and your doctor know when to adjust your medication to lower your pressure — and your stroke risk. 

Stop smoking

Every five cigarettes you smoke per day raise your risk for stroke by 12%. Smoking damages your blood vessels. The nicotine in cigarette smoke also increases your blood pressure.

In addition, cigarette smoke and the chemicals it contains can damage your brain. Smoking makes your blood thicker and more likely to clot — and blood clots are a common cause of stroke.

Lose excess fat

If you’re obese or severely overweight, you’re at greater than average risk for a stroke. Obesity puts stress on your heart and also affects your circulation.

However, you don’t necessarily have to lose a tremendous amount of weight to benefit. In fact, losing just 10 pounds could significantly reduce your risk for stroke. 

Eat better

Don’t go on a diet. Just adopt a better diet. Focus on fiber-rich whole foods, such as fruits and vegetables, and high-quality proteins and fats. Minimize or cut out altogether foods that aren’t nourishing and don’t add to your health. 

Once you change your diet and start to move more, you should begin to lose weight without having to severely restrict your calories. A healthier diet should help you feel better, too. 

Move more, through a variety of exercises

Lifestyles today encourage a sedentary existence, where you spend more time than is healthy in a sitting position. Between office jobs and driving, it may be tough to figure out how to become more active. 

Some ways of adding more movement and exercise include:

• Taking a stretch and walking break after 30 minutes of sitting
• Pulling over and taking a walk for every hour of driving
• Walking to work, school, or stores when possible
• Strolling with friends instead of sitting and chatting
• Taking the stairs instead of the elevator

You also need to stress your body with exercise so you can keep your muscles, bones, and circulatory system as strong as possible. Try these options to get your heart rate up:

• Dancing
• Swimming
• Cycling
• Weight lifting
• Resistance band training
• Rebounding (mini trampoline)
• Playing tennis or pickleball

Your goal should be to exercise at a moderate pace at least five days per week. If you can’t exercise for 30-60 minutes at once, break it up into short exercise “snacks” of 5-10 minutes.

Quit alcohol

The World Health Organization now says that no amount of alcohol is safe. It can weaken the heart muscle and raise your blood pressure. Alcohol is also carcinogenic and causes at least seven types of cancer. The less alcohol you drink, the lower your risk for stroke, cancer, and other complications.

Are you at risk for a stroke, or do you suspect that you’ve had one? Learn how to protect yourself from stroke, brain damage, and dementia by scheduling a neurology consultation today. You can contact Advanced Medical Care by phone or online.