7 tips on how to protect yourself from a stroke

The contents

Why people develop stroke?

Were identified 7 ways that reduce the risk of stroke

The main factors that make us more vulnerable to stroke is age and heredity. Of course, you can’t return years ago or change your family history, but there are many other factors that increase the risk of stroke and in your power to control them. Of course, if you know about them. Magicforum found out all about the stroke.

Why people develop stroke?

Scientists have found that in 85 percent of cases, is considered to be hypertension and also hypertension causes of human stroke.
Overall, this life-threatening pathology occurs due to rupture of cerebral vessels. It was after this in the body is bleeding into brain tissue, the formation of hematomas and clots, leading to edema and the development of the so-called stem syndrome. In addition, at the same time, a number of processes: increased pressure, there of the aneurysm and malformation.

If you know that a certain factor of your health increases the risk of stroke, you can take steps to mitigate its effects. It is important to know if you have heredity.

Were identified 7 ways that reduce the risk of stroke

1. Try to lower your blood pressure

High blood pressure is an important factor that is twice or even four times increases the risk of stroke if not controlled. Hypertension is considered a common factor that increases the risk of stroke, it just needs to be monitored.

Your ideal goal: Support the AD will not reach 120/80. But despite some individual features, for a certain category of people should comply with the other framework (for example, 140/90).

What to do: Reduce the amount of sodium in your daily diet to 1-2 g. Choose meat products with low fat content. Let you get in the habit of daily use of vegetable food, dishes of whole grains and dairy products low in fat.

A few times a week should eat fish. More exercise: you need to exercise at least half an hour a day (if possible more). Quit Smoking, if you do this. If necessary, take medications to reduce blood pressure (self-medication can harm your health).

2. Get rid of excess weight.

Obesity and complications associated with it, increases your chances of stroke. Please note that the loss of even five pounds can significantly reduce the risk of stroke.

Your goal: Keep your body mass index (BMI) at around 25 or less.

What to do: Try to eat 1500 to 2000 calories a day. Follow a lot of exercise and try to spend time actively: walk, do not use the Elevator, find the sport that suits you and do them regularly.

3. Sport, sport and more sport!

Physical exercise not only helps you lose weight and lower blood pressure, but independently of these factors have a positive effect on reducing the risk of stroke.

Your goal: to Do physical exercise moderately at least five days a week.

What to do: Walk every morning after Breakfast. Sign up with friends in fitness club. During a workout, reach the level at which you are breathing hard but can still talk (it is an indicator of sufficient intensity of exercise). Use the stairs instead of the Elevator whenever possible. If you don’t have 30 consecutive minutes to exercise, break up the time into several 10 or 15-minute sessions.

4. Limit alcohol

Limiting the amount of alcohol may reduce the risk of stroke to a minimum. Studies show that if you consume a small amount of one alcoholic drink a day, your risk may be lower. It significantly increases once you start to consume more than two drinks a day.

Your goal: to Drink alcohol moderately.

How to achieve this: Limit yourself to one glass of alcohol per day. Choose a red wine because it contains resveratrol, which has a positive effect on the heart and brain. Follow the sizes of your portions. It should not exceed the standard size of drink: 150 grams of wine, 0, 33 litres of beer or 50 grams of hard liquor.

5. Be sure to treat atrial fibrillation

Atrial fibrillation is a form of irregular heartbeat that causes clots. These clots can then travel to your brain and can cause stroke. Fibrillation increases the risk of stroke by almost 5 times and should be taken seriously.

Your goal: If you have been diagnosed with atrial fibrillation, you need to cure it.

What to do: If you have symptoms such as palpitations or shortness of breath, visit a doctor for tests. You may need to take drugs to thin the blood.

6. Treat diabetes

High blood sugar damages blood vessels, making the appearance of clots inside them more likely.

Your goal: to increase the level of glucose in the blood.

What to do: Use diet, exercise and medications to keep your glucose level within the recommended range.

7. Give up Smoking

Smokingaffects the formation of blood clots in several ways. It thickens the blood and increases the level of accumulation of plaques in the arteries. Along with a healthy diet and exercise, quitting Smoking is one of the most powerful factors that will help you to significantly reduce the risk of stroke.

Your goal: to quit Smoking. This has a positive impact on the body.

What to do: Ask your doctor to determine the most appropriate way for you to quit Smoking. Use methods that he will advise you: – Nicotine pills or patches, counseling. Don’t give up. Most smokers require several attempts to quit Smoking. Consider each attempt a step towards your goal.

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