There are several things you can do to lower your risk of stroke, including eating healthily, exercising regularly and refraining from smoking.
High cholesterol and blood pressure can both increase the risk of stroke. Maintaining a healthy weight, eating a balanced diet and restricting sodium consumption can all help lower these risk factors.
Drink plenty of water
Drinking plenty of water is one of the easiest and most effective ways to maintain good health, reduce stroke risk and manage weight effectively. It also can help regulate metabolic functions that may contribute to weight problems.
Men should aim to consume 15.5 cups of water daily and 11 for women, as an adequate daily fluid intake goal. You can get additional fluid from fruits and vegetables, as well as beverages like tea.
According to the NHS, approximately 20% of your fluid intake should come from food. You should aim to include plenty of fruits and vegetables high in water content which provide plenty of vitamins and minerals.
Dehydration is an increasingly serious health risk in hot climates or during physical activity. You can prevent dehydration by drinking regularly throughout the day and always carrying water with you when heading outdoors.
Studies from Loma Linda University demonstrated that men who regularly consumed five or more 8-ounce glasses of water decreased their risk of stroke by 53 percent. A separate research project from University of Arkansas also demonstrated how even mild dehydration can result in dramatic drops in both blood pressure and vascular function.
Water consumption also helps prevent kidney stones, one of the primary causes of kidney failure. This benefit is particularly relevant for older adults whose weak kidneys put them at greater risk of this condition.
Sitting down and thinking carefully about your diet and drinking habits can be challenging, yet essential for overall wellbeing. Following a balanced diet can help manage weight, which in turn helps manage blood pressure and cholesterol.
Eat a healthy diet
Stroke can be caused by many different factors that are out of our control; however, there are ways you can lower your risk with natural remedies and lifestyle changes such as eating healthier to improve cholesterol levels and decrease stroke risk.
Diets consisting of whole food can provide your body with essential vitamins and nutrients it requires for health, such as fruits, vegetables, lean proteins, and whole grains.
Food should also be low in saturated and trans fats, salt, and added sugars; opt instead for whole-grain cereals, fresh fruits and vegetables, low-fat dairy products and other nutritious items as a healthier choice.
Eating a diet rich in lean meats, fish, poultry without skin, eggs and beans is the best way to control weight and lower risk of heart disease, diabetes and stroke.
High blood pressure is one of the primary risk factors for stroke, so it’s crucial to manage this and take steps to maintain it at an ideal level. Reducing salt consumption, avoiding foods high in cholesterol and engaging in more physical activities will all help bring down your blood pressure levels.
Stroke risk increases significantly with elevated inflammation levels in your body, so eating foods low in saturated and trans fats, along with plenty of fruit, vegetables, whole grains and lean proteins can help to decrease it.
As part of an overall healthy diet, it’s advisable to include plenty of foods rich in antioxidants such as dark leafy greens, fruits, and nuts that contain plenty of these compounds that help lower free radical counts in your body, which are harmful chemicals which damage cells.
To lower the risk of stroke, regular exercise is key to mitigating its risks. Exercise has numerous health benefits that make it beneficial no matter your age, gender, or physical ability.
Weight loss programs can assist with controlling cholesterol and blood pressure. Furthermore, it may enhance mood and sleep quality; some even claim it helps relieve anxiety or depression symptoms.
Exercise offers many health advantages for your heart as well. Exercise can help lower your blood pressure and enhance cholesterol levels – both of which have the ability to help prevent stroke.
Studies show that people who engage in moderate exercise, such as walking or lifting light dumbbells, are less likely to develop cardiovascular disease. Exercise can also lower your risk for certain cancers and decrease arthritis pain.
However, it’s essential that you consult your physician before beginning a new workout regime. Start out gradually and gradually increase activity levels as time progresses.
If you’re finding it challenging to exercise on your own, finding a workout partner or joining an exercise class may help make exercise more manageable and enjoyable. Consider participating in group activities like dancing, hiking or bowling to add an element of fun!
Aerobic exercise offers many advantages, chief among them stress reduction and endorphin production – our bodies’ natural painkillers and mood boosters.
Exercise can enhance overall mental health by activating BDNF, the brain chemical responsible for intelligence. Furthermore, daily physical activity can boost both your mood and confidence levels.
Smoking greatly increases your risk of stroke by leading to plaque build-up in your arteries that restricts the flow of blood to the brain. But this can be prevented through making small lifestyle changes and taking preventative steps.
One of the most critical steps you can take to reduce your stroke risks is not smoking, as studies have demonstrated it can cut them by over 50%.
Quitting smoking can have multiple positive health and life benefits. Not only will your risk of stroke decrease after quitting for five years, but your heart attack and stroke risk becomes almost equivalent to that of someone who had never smoked at all!
Physical activity is also key for stroke risk reduction. Consider engaging in activities like squats, deep knee bends, pushups and walking in place as ways of keeping fit.
Eat plenty of fruits, vegetables, whole grains, lean protein and healthy fats for optimal body health and to reduce your risk of stroke. An antioxidant-rich diet such as vitamin E can also help.
Although these changes can be challenging, they’re essential for your overall health and well-being. Give yourself time to adjust to your new way of living!
When feeling stressed or overwhelmed, try meditation, yoga, visualization, massage or listening to calming music as an outlet. This will alleviate some of the pressure associated with quitting smoking and can be an invaluable step toward living a healthier and more rewarding lifestyle!
At the same time, water consumption should also be prioritized to help flush your system and strengthen immune function as well as foster a positive mindset. Aiming to consume at least half your bodyweight in ounces daily.
Though alcohol consumption can be beneficial to health in many ways, too much consumption can actually present serious risks and increase the risk of stroke.
Violence may also damage blood vessels in your body, making clotting harder than before and increasing the chance of strokes as blood clots form and block brain blood supply resulting in strokes.
According to the American Stroke Association, you can reduce your risk of stroke by up to 80% by making lifestyle and natural remedies adjustments such as quitting smoking and eating healthily, along with regularly exercising. These changes include quitting smoking altogether and following an active fitness plan.
Alcoholic beverages such as beer, wine and spirits contain plenty of sugar and calories that could harm your diet.
Recent research indicates that drinking more than 19 units of alcohol each week was associated with an increased risk of stroke among young adults. While this does not prove that everyone who drinks this amount will eventually have one, this adds another study that shows an association between heavy drinking and poor health outcomes.
Researchers discovered that moderate drinkers had an elevated 19 percent stroke risk compared to nondrinkers, while heavy drinkers faced 23 percent greater risks. While it remains unknown as to why, one theory could be how alcohol metabolizes in your body.
Drinking too much alcohol can also alter how medications work, meaning you may not reap their full benefit. Furthermore, excessive alcohol use increases your risk of having a ministroke known as transient ischaemic attack (TIA), as well as atrial fibrillation which increases stroke risks significantly.