A neuro-intensive care nurse reveals five steps you can take to maintain brain health and prevent stroke, a leading cause of death worldwide.
A stroke occurs when blood flow to the brain is interrupted due to a blocked or ruptured blood vessel, depriving the brain of the oxygen it needs to function properly. This lack of oxygen can cause permanent damage to brain cells.
Although stroke most often affects older adults, its risk factors are also becoming more prevalent among younger people, including high blood pressure, high cholesterol, diabetes, and smoking. But by adopting some simple healthy habits, stroke can be prevented and overall brain health improved.
Siobhan McLernon, a lecturer in adult nursing at London South Bank University, explained that the risk of stroke can be significantly reduced by adopting certain lifestyle changes.
Here are the most important tips for preventing stroke:
- Quit smoking
McLernon noted that quitting smoking is one of the most important steps you can take to improve your brain health, as smoking accelerates brain aging and increases the risk of dementia.
Smoking also damages the walls of blood vessels in the brain and reduces oxygen levels in the body due to the carbon monoxide in tobacco, increasing the risk of stroke. It also thickens the blood, increasing the likelihood of blood clots forming that could block blood vessels in the brain and cause a stroke.
- Regulate blood pressure and cholesterol levels
High blood pressure is a major risk factor for stroke. High blood pressure strains blood vessel walls, making them more susceptible to damage and the buildup of fatty particles. This, in turn, contributes to the formation of clots that can block blood vessels in the brain.
Furthermore, studies have shown that high levels of bad cholesterol (LDL) and triglycerides increase the risk of stroke due to the accumulation of fats in the arteries.
- Reducing blood sugar levels
McLernon points out the importance of monitoring blood sugar levels, as high blood sugar is a major risk factor for blood vessel damage. High blood glucose levels can lead to blood clots that accumulate in blood vessels, narrowing or blocking blood vessels in the brain.
People with diabetes are also twice as likely to have a stroke as healthy people.
Maintaining a healthy weight and following a balanced diet
Being overweight significantly increases your risk of stroke. Excess weight increases your risk of high blood pressure, heart disease, high cholesterol, and diabetes, all of which can damage blood vessels in the brain.
Studies have shown that being overweight increases the risk of stroke by 22%, while obesity increases this risk by 64%.
- Exercise and get enough sleep.
It is recommended to exercise regularly and sleep for 7 to 9 hours daily, as lack of sleep, especially sleep disorders such as sleep apnea, can increase the risk of stroke due to a lack of oxygen in the blood and reduced blood flow to the brain.
A study conducted by the University of Alabama at Birmingham showed that people who sleep less than 6 hours a night are four times more likely to experience stroke symptoms than those who sleep 7 to 8 hours. It's also important to spread exercise throughout the week, as the Centers for Disease Control and Prevention (CDC) recommends 150 minutes of physical activity per week.