Merdeka.com – You can apply natural ways to prevent strokes from an early age. Stroke is a disease that affects the arteries in the brain and those leading to the brain. It is the 5th leading cause of death and a leading cause of disability in many people. Therefore, it is important to know how to prevent stroke.
A stroke occurs when blood flow is cut off to part of your brain. When that happens, parts of the brain can’t get the blood (and oxygen) it needs, so brain cells die. Most strokes are caused by a clot or something else blocking blood flow.
This stroke is referred to as an ischemic stroke. In other cases it can be caused by bleeding in the brain, which is known as a hemorrhagic stroke. Old age and a family history of stroke are some of the things that can make you more susceptible to stroke. Even so, experts say 80% of strokes can be prevented.
So what can you do to reduce your risk of having a stroke? Here we convey what are the natural ways to prevent stroke that you can do early on, reported from webmd.com.
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Lower Blood Pressure
The first way to prevent a stroke is to lower your blood pressure. High blood pressure is the number 1 cause of stroke. A normal blood pressure reading is lower than 120/80. If you are regularly above 130/80, you may have high blood pressure, or hypertension.
If not managed properly, high blood pressure can make you 4-6 times more likely to have a stroke. This can thicken artery walls and make cholesterol or other fats build up and form plaques. If one of them detaches, it can block the blood supply to the brain.
High blood pressure can also weaken arteries and make them more prone to rupture, which can lead to hemorrhagic strokes.
If you have high blood pressure, consult your doctor to keep your pressure within a healthy range. Medications and lifestyle changes, such as regular exercise and healthy eating, can help.
Stay away from cigarettes
The second way to prevent stroke is to stay away from cigarettes. You will double your risk of stroke if you still smoke. Nicotine in cigarettes raises blood pressure, and carbon monoxide in smoke decreases the amount of oxygen the blood can carry. Even inhaling secondhand smoke can increase your chances of having a stroke.
In addition, tobacco can also:
- Increases blood fat levels called triglycerides
- Lower your “good” HDL cholesterol levels
- Makes blood stickier and more likely to clot
- Makes plaque buildup more likely
- Thickens and narrows blood vessels and damages their lining
The third way to prevent stroke is to manage your heart. An irregular heartbeat, called atrial fibrillation (AFib), is behind several stroke conditions caused by blood clots. AFib creates a pool of blood in your heart, where it can clot. If the clot travels to your brain, it can cause a stroke. You can have AFib due to high blood pressure, plaque in your arteries, heart failure, and other reasons.
Medications, medical procedures, and surgery can get your heart back into a normal rhythm. If you don’t know if you have AFib but feel heart palpitations or shortness of breath, see your doctor.
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The fourth way to prevent stroke is to avoid alcohol. Too much alcohol can increase your blood pressure and triglycerides. Immediately distance yourself from drinking these drinks. Drinking too much alcohol can also cause AFib, which can then trigger an irregular heartbeat.
The fifth way to prevent stroke is to control your blood sugar. High blood sugar can make you 2-4 times more likely to have a stroke. If not managed properly, diabetes can cause fatty deposits or clots in the blood vessels. This can narrow those in the brain and neck, and possibly cut off the blood supply to the brain.
If you have diabetes, check your blood sugar regularly, take your medication as prescribed, and see your doctor every few months so they can monitor your sugar levels.
How to prevent the next stroke by exercising. Being inactive can lead to obesity, high cholesterol, diabetes, and high blood pressure. So move. You don’t have to run a marathon. Enough to exercise 30 minutes, 5 days a week. You have to do it so you can breathe hard, but not gasp for air.
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Consumption of Better Food
The next way to prevent stroke is to eat healthy foods. Healthy foods can lower your risk of stroke and help you lose weight. Lots of fresh fruit and vegetables every day. Choose lean protein and high fiber foods. Stay away from trans fats and saturated fats, which can clog your arteries. Reduce salt, and avoid processed foods. They are loaded with salt, which can raise your blood pressure, and trans fats.
Too much cholesterol can clog your arteries and cause heart attacks and strokes. Keep the numbers you have in a healthy range:
- Total cholesterol: below 200 mg/dL blood
- LDL (bad) cholesterol: below 100 mg/dL
- HDL (good) cholesterol: above 60 mg/dL
If diet and exercise aren’t enough to control your cholesterol, your doctor may recommend medication.
Don’t Ignore Snoring
Loud, persistent snoring may be a sign of a disorder called sleep apnea, which can make you stop breathing hundreds of times at night. This can increase your chances of having a stroke by preventing you from getting enough oxygen and increasing blood pressure.