Every year, around 7 million people worldwide die from strokes. Unfortunately, there is a significant lack of awareness about the risk factors associated with strokes among the global population. Meanwhile, prevention should be a top priority for healthcare systems. This is the view of Siobhan McLernon, a senior lecturer and researcher at London South Bank University, who has specialized in stroke issues for many years.
A stroke is an acute disruption of blood flow to the brain, leading to a loss of its functions. According to the expert, strokes are typically considered a disease of the elderly. While the likelihood of experiencing this medical condition increases with age, it can occur at any point in life. Recently, strokes have been occurring more frequently in younger individuals, with diagnoses rising among those under 55.
The most common risk factors for strokes include high blood pressure (hypertension), elevated cholesterol levels, obesity, diabetes, lack of physical activity, smoking, alcohol consumption, and drug use.
Some risk factors are beyond our control. These include “gender, ethnicity, family history of stroke, genetics, and certain hereditary diseases,” noted Dr. McLernon. Interestingly, women are more prone to strokes than men, as reported by Science Alert.
Specific stroke risks that affect only women include pregnancy, the use of certain contraceptive pills (especially among smokers), endometriosis, premature ovarian failure (before age 40), and early menopause (before age 45).
However, strokes are often influenced by social factors. Research has shown that individuals with lower income and education levels are at a higher risk for strokes. Unhealthy habits, such as smoking, alcohol abuse, and low levels of physical activity, are more prevalent among those with lower incomes.
Despite all of the above, Dr. McLernon asserts that stroke risks can be significantly reduced by following her eight essential recommendations.
1. Quit smoking. Smokers are diagnosed with strokes twice as often as non-smokers. Smoking damages blood vessel walls, raises blood pressure and heart rate, and reduces oxygen levels. It causes blood to become thick, increasing the risk of clots that can block blood vessels.
2. Monitor your blood pressure. Hypertension weakens blood vessel walls, making them more susceptible to rupture or blockage. High blood pressure also leads to the formation of clots that can travel to the brain and obstruct blood flow, resulting in a stroke.
3. Keep an eye on your cholesterol levels. According to the British Stroke Association, the risk of stroke increases nearly three and a half times when a person has both high cholesterol and hypertension.
To lower cholesterol levels, avoid saturated fats found in fatty meats, oils, cheeses, and some dairy products.
4. Control your blood sugar levels. Excess sugar in the blood can damage blood vessels, leading to clot formation that can reach the brain. To lower blood glucose levels, aim to exercise regularly, maintain a balanced diet, drink plenty of water, and manage stress.
5. Maintain a healthy weight. Extra pounds increase the likelihood of a stroke by 22 percent. Being overweight is linked to one in five strokes, while obesity raises this risk by 64 percent.
6. Follow a Mediterranean diet. This healthy eating pattern effectively protects the body against strokes, with olive oil and nuts playing a key role in this protection.
7. Get enough sleep. Aim for seven to nine hours of sleep. Insufficient sleep is a cause of high blood pressure, one of the most significant stroke risk factors. However, sleeping too much is also associated with an increased risk of stroke.
8. Stay active. Numerous studies recommend that individuals avoid prolonged sedentary lifestyles, engaging in at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity each week. Adhering to these simple guidelines can help reduce the risk of stroke and improve overall health.