Stroke is a heavy hitter that packs a serious punch for millions around the globe. This serious health condition happens when the brain’s blood supply is cut off – either by a blockage or a blood vessel going rogue and rupturing. While risk factors like age and family history are out of our control, there’s still a lot we can do to keep stroke at bay and keep our brains and blood vessels healthy.
On the plus side, the National Institutes of Health says that five factors account for 82 to 90% of strokes. Fortunately, these factors are modifiable through lifestyle. This means you have more control over your stroke risk than you think.
Let’s take a closer look at things that raise the risk of having a stroke and what practical steps you can take to lower your odds of developing this potentially disabling condition. Whether it’s tweaking your lifestyle, being mindful of existing health conditions, or simply understanding the signs, a little knowledge can go a long way towards avoiding this potential brain drain. According to the National Institutes of Health, these are the risk factors that go along with up to 90% of strokes:
High Blood Pressure
This sneaky villain is Public Enemy No. 1 when it comes to stroke risk. When your numbers are too high it puts extra pressure on your blood vessels. Over time, this damages their walls and increases the risk of forming a clot that leads to a stroke. So, you need to monitor your blood pressure. Hypertension is typically silent – the only way you know you have it is if you check your blood pressure regularly.
Obesity
Carrying around excess body fat is like giving stroke an open invitation to change your health trajectory. Excess weight, especially deep belly fat, places undue strain on your cardiovascular system, greasing the wheels for a brain bleed or blockage. Maintaining a healthy weight through a balanced diet and regular exercise can help.
Physical Inactivity
Leading a sedentary lifestyle can increase your risk of stroke. But you can help stack the odds in your favor by staying physically active. The magic number recommended that health care experts recommend is at least 150 minutes per week of moderate exercise. That’s just 30 minutes a day for 5 days. Moderate intensity means anything that gets your heart pumping a bit – a brisk walk, swimming, dancing, doubles tennis, or yard work for example. But don’t forget, you also need resistance training for a balanced workout.
Poor diet
A diet high in saturated and trans fats, salt, and processed foods can increase your risk of stroke. You know that old saying “you are what you eat”? Well, it rings true when it comes to your risk of having a stroke. Fill up on the wrong kinds of foods, and you could be setting yourself up for serious trouble down the road.
Saturated and trans fats, excess salt, and highly processed foods are a triple whammy against healthy arteries and blood flow. Over time, they can contribute to plaque buildup, high blood pressure, inflammation, and other conditions that make a stroke more likely to occur.
Instead of putting that junk in your body, focus on loading up your plate with foods that do you good. Fruits and veggies, for instance, are packed with fiber, antioxidants, and important nutrients that promote cardiovascular health. Whole grains provide energy and nutrients without gut-busting amounts of salt, sugar, and unhealthy fats. And lean proteins like fish, poultry, eggs, and legumes give you the high-quality protein you need without artery-clogging saturated fat. Some studies also show that consuming enough B-vitamins may help lower stroke risk.
Smoking
Smoking doubles your risk of stroke. Quitting smoking is one of the best things you can do for your health and for your heart, brain, and blood vessels.
Other Risk Factors
In addition to the controllable risk factors, there are other factors that can increase your risk of stroke:
- Age: While a stroke can occur at any age, the risk increases as you get older. This is particularly true for babies under the age of one and adults over the age of fifty-five.
- Family history and genetics: If a parent or other family member has had a stroke, particularly at a younger age, your risk is higher. Certain genes, including those that determine your blood type, can also affect your risk.
- Medical conditions: Certain medical conditions, such as diabetes, high blood cholesterol, heart disease, sleep apnea, kidney disease, and migraine headaches, can increase your risk of stroke.
- Mental health: Anxiety, depression, and high stress levels, as well as working long hours and not having enough social contact, may raise your risk for stroke.
- Environmental factors: Living or working in areas with air pollution can contribute to stroke risk.
- Lifestyle habits: Drinking too much alcohol, getting too much sleep (more than 9 hours), and using illegal drugs such as cocaine, may raise stroke risk.
- Race and ethnicity: In the United States, stroke occurs more often in Black, Alaska Native, American Indian, and Hispanic adults than in white adults.
- Sex: At younger ages, men are more likely than women to have a stroke. However, women tend to live longer, so their lifetime risk of having a stroke is higher. Women who take birth control pills, use hormone replacement therapy, or are pregnant or postpartum are also at higher risk.
Beyond diet, exercise, and weight control, here are other ways to lower your risk of stroke:
Chill Out
Stress is a sneaky culprit that can raise your blood pressure. To combat this, find ways to unwind. Yoga, meditation, or simply taking deep breaths can all help. Think of them as stress-fighting tools in your health toolbox.
Sleep Well
Don’t underestimate the power of a good night’s sleep. The Sleep Heart Health Study found that sleeping less than 6 hours per night increased the odds of hypertension compared to those who slept 7 to 8 hours nightly. However, research in this area shows some inconsistencies.
When you’re sleep-deprived, it can raise your blood pressure and activate your sympathetic nervous system (fight or flight component). This places added strain on your heart and blood vessels. Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine to ensure restful slumber.
If you wake up frequently during the night or have frequent snoring, talk to your doctor about whether you could have sleep apnea, a risk factor for stroke if you don’t treat it.
See Your Doctor
Regular checkups are crucial. They allow your doctor to identify and manage health problems like high blood pressure, diabetes, and high cholesterol – all of which can increase your stroke risk. Schedule regular appointments to stay on top of your health.
Remember, consistency is key. By making these healthy habits a regular part of your life, you’re taking a powerful stand against stroke and protecting your brain health for years to come.
References:
- National Institute of Neurological Disorders and Stroke. Published 2023. Accessed April 1, 2024. https://www.ninds.nih.gov/health-information/disorders/stroke
- “Stroke – Causes and Risk Factors | NHLBI, NIH.” 26 May. 2023, https://www.nhlbi.nih.gov/health/stroke/causes.
- “The effect of nutrition on stroke risk: A systematic review.” https://pubmed.ncbi.nlm.nih.gov/36040714/.
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