Lifestyle modifications, including adopting a balanced diet, engaging in regular exercise, and effective stress management, are key factors in preventing recurrent strokes and improving overall well-being. Actor Mithun Chakraborty’s recent diagnosis of Ischemic Cerebrovascular Accident (Stroke), following complaints of chest pain and limb weakness, underscores the significance of addressing cardiovascular health concerns. Although Chakraborty has been discharged with a clean bill of health, it emphasizes the ongoing need for stroke survivors to implement healthy habits during their recovery.
Globally, around 15 million people endure strokes, with approximately 87% being ischemic, caused by artery blockage, while haemorrhagic strokes, resulting from bleeding, constitute about 13%. This highlights the importance of raising awareness and encouraging lifestyle changes to mitigate the risk of strokes and improve overall cardiovascular health worldwide.
Lifestyle changes can play a crucial role in preventing ischemic strokes. Here’s what you need to know:
Risk Factors:
- Hypertension (High Blood Pressure): Maintain healthy blood pressure levels through lifestyle changes and, if necessary, medication.
- Smoking: Quit smoking to reduce the risk of blood clots and improve overall cardiovascular health.
- Diabetes: Manage blood sugar levels through diet, exercise, and medication as prescribed by a healthcare professional.
- High Cholesterol: Control cholesterol levels through a heart-healthy diet, regular exercise, and medication if advised.
- Physical Inactivity: Engage in regular physical activity to improve cardiovascular health and maintain a healthy weight.
- Poor Diet: Adopt a balanced and heart-healthy diet, including fruits, vegetables, whole grains, lean proteins, and limited saturated fats and sodium.
- Excessive Alcohol Consumption: Limit alcohol intake to moderate levels, as excessive alcohol can contribute to high blood pressure and increase stroke risk.
Lifestyle Changes to Prevent Ischemic Stroke:
- Regular Exercise: Engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. This helps improve cardiovascular health, manage weight, and reduce hypertension.
2. Healthy Diet:
- DASH Diet: Follow the Dietary Approaches to Stop Hypertension (DASH) diet, emphasizing fruits, vegetables, whole grains, and low-fat dairy.
- Reduce Sodium: Limit salt intake to help control blood pressure.
- Limit Saturated and Trans Fats: Choose heart-healthy fats and oils, and limit saturated and trans fats found in processed and fried foods.
3. Maintain a Healthy Weight: Achieve and maintain a body weight within the recommended range for your height and build. Losing excess weight can reduce the risk of hypertension and diabetes.
4. Quit Smoking: Smoking is a major risk factor for stroke. Quitting smoking improves overall cardiovascular health and reduces the risk of blood clots.
5. Limit Alcohol Intake: If you choose to drink alcohol, do so in moderation. For most adults, this means up to one drink per day for women and up to two drinks per day for men.
6. Manage Chronic Conditions: Follow medical advice to manage conditions like hypertension, diabetes, and high cholesterol. Regular check-ups and medication adherence are essential.
7. Control Stress: Practice stress-reducing techniques such as meditation, deep breathing, yoga, or other activities that promote relaxation.
8. Regular Health Check-ups: Schedule regular check-ups with healthcare professionals to monitor and manage risk factors.
Remember, individual recommendations may vary, and it’s crucial to consult with healthcare professionals for personalized advice based on your specific health profile. Making these lifestyle changes can significantly contribute to reducing the risk of ischemic strokes and promoting overall cardiovascular health.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
