Stroke is the fourth biggest killer in the UK, and a leading cause of disability. Each year, 100,000 people in the UK suffer a stroke – equating to someone struck by a stroke every five minutes.
These scary statistics have been revealed by the Stroke Association, who also estimate that there are around 1.3 million UK stroke survivors.
How does a stroke occur and why?
When you have a stroke, the blood supply to part of your brain is cut off, starving your brain of oxygen. This can have devastating consequences, often leading to death or disability.
There are two types of stroke:
- Ischaemic strokes – caused by a blockage (usually a blood clot) cutting off the blood supply to the brain, around 85% of strokes are ischaemic.
- Haemorrhagic strokes – caused by a blood vessel bursting in the brain.
As you age, you become more susceptible to having a stroke. If either of your parents or other close relative has had a stroke, you may also be at higher risk. While you can’t reverse the years or change your family’s medical history, you can control other factors, so long as you’re aware of them.
So, read on for some achievable lifestyle changes and healthy habits you could adopt to reduce your risk of stroke.
4 healthy habits to reduce your risk of stroke
1. Exercise regularly
Regular physical activity can lower your blood pressure, improve cholesterol levels, and maintain a healthy weight, all of which can help to reduce the risk of stroke.
Experts recommend that most people should do at least 150 minutes (two-and-a-half hours) of moderate aerobic activity, such as cycling or fast walking, every week. That breaks down to 30 minutes five days a week.
Suggestions for how to get 30 minutes of moderate-intensity exercise five times a week:
- Have a brisk walk around your local neighbourhood after breakfast every morning
- Head into the countryside and enjoy a lengthier hike
- Find a dance class, or pump up the volume and enjoy a regular dance at home
- Swim some lengths at your local pool or health club
- Go for a bike ride
- Join a fitness class.
If you don’t have 30 consecutive minutes to exercise, break it up into 10- to 15-minute sessions a few times each. Alternatively, try parking a bit further away from your final destination and walking the rest of the way, and use the stairs instead of an elevator whenever possible.
Remember, whichever type of exercise you’re doing, you’re aiming to reach the point where breathing is hard, but you can still talk.
The best way to maintain a healthy weight is to combine regular exercise with a healthy diet…
2. Eat a healthy diet
Eating unhealthy foods may cause your blood pressure and cholesterol levels to rise, increasing your chances of having a stroke.
Incorporating more fruits, vegetables, whole grains, lean proteins, and healthy fats can help control your weight, blood pressure, and cholesterol levels.
A balanced diet is also important, so try to avoid eating too much of any single food – particularly the “tastiest” types, which are often processed and high in salt.
Finally, limit the amount of salt you eat, as too much salt will increase your blood pressure. The NHS recommend that you consume no more than six grams, or a single teaspoonful, of salt a day.
3. Drink less alcohol
While drinking a little alcohol, such as a glass of wine a day, is okay, drinking more than two alcoholic drinks each day can significantly increase your risk of stroke.
A single sobering statistic: heavy drinking more than triples the risk of stroke.
Ideally, the goal should be no alcohol, but if you don’t want to cut it out altogether, drink in moderation.
Medical experts recommend that, regardless of gender, you shouldn’t regularly drink more than 14 units of alcohol a week. If you drink as much as 14 units in a week, spread your drinking over three days or more.
Red wine may be a good option here, as studies suggest it might help prevent heart disease and stroke.
4. Give up smoking
Smoking damages blood vessels and increases blood pressure, significantly increasing the risk of stroke.
Quitting will not only reduce your risk of stroke but also improve your general health and reduce your chances of developing other serious conditions, such as lung cancer and heart disease.
If you’re keen to quit smoking and start reaping the health benefits, check out this NHS web page, which has all kinds of useful tips, advice, and encouragement. You’ll find a link to a “Personal quit plan”, along with helpful reminders about the benefits of quitting smoking.
As the NHS says, “Quitting smoking improves your physical health – and boosts your mental health and wellbeing after as little as six weeks of being smoke-free. You’ll benefit in so many ways. Your loved ones will benefit too.”
What are you waiting for?
Take good care of your health
Adopting healthy lifestyle habits could significantly reduce your risk of having a stroke and improve your overall wellbeing as you age.
Please note though, conditions such as high blood pressure, diabetes, and high cholesterol increase the risk of stroke.
While the healthy lifestyle tips shared in this article could help control these and other conditions, it’s important to ensure the condition is well-controlled, and may require you to take regular medicine.
If you have any concerns about your immediate or long-term health, visit your GP.
The FAST test can help you to identify the signs of stroke
A stroke is a medical emergency. If you suspect someone is having a stroke, seek urgent medical attention as quickly as possible.
Learn the simple FAST test and if you identify signs of stroke, call 999 immediately:
- Face: has their face fallen on one side? Can they smile?
- Arms: can they raise both arms and keep them there?
- Speech: is their speech slurred?
- Time to call 999 if you see any single one of these signs of stroke.
Please note
This article is for general information only and does not constitute advice. The information is aimed at retail clients only.
