How to Prevent Strokes

A stroke happens when the blood supply to a part of the brain is cut off. It is a medical emergency. The earlier treatment is provided, the lesser will be the damage. Stroke is the 3rd most common cause of death in Malaysia. It is estimated that in every hour, 6 people experience a stroke.

There are several measures that can be taken to prevent a stroke.

1. High blood pressure

Hypertension is a major risk factor for stroke. A reduction in blood pressure reduces the incidence of stroke. A reduction of the systolic blood pressure by 10mm Hg is associated with a 33% reduction in the risk of stroke, regardless of the baseline blood pressure. Hypertension is controlled by diet, exercise and medicines.

2. Hyperlipidaemia

There is an association between raised blood lipids and high cholesterol, and the risk of ischaemic stroke. Hyperlipidaemia is controlled by diet, exercise and medicines.

3. Diabetes

Diabetes increases the risk of ischaemic stroke by 1.8 to 6 times. The incidence of stroke is significantly reduced by stringent control of hypertension in diabetics. Diabetes is controlled by diet, exercise and medicines.

Squid ink rice

4. Diet

Foods to avoid include those rich in fat that lead to fatty deposits in the artery walls. A low-fat, high-fibre diet (at least 5 servings of fruits and vegetables) is recommended. A balanced diet has to include some unsaturated fat like fish, olive and vegetable oils. Daily salt intake should not be more than 1 teaspoonful.

5. Exercise

Regular exercise ensures that the heart and blood circulation are efficient, keeps the blood pressure normal and lowers blood cholesterol. It is better to accept a steady rate of weight loss instead of sudden weight loss in a short period of time, to ensure that the weight loss can be maintained in the long-term.

6. Smoking

Both active and passive smoking increase the risk of stroke. Smoking doubles the risk as it leads to narrowing of the arteries and increases the likelihood of our blood clotting. Smoking cessation can reduce the risk of stroke by up to 50%.

7. Alcohol consumption

Heavy alcohol consumption increases the risk of stroke by 3 times as it can lead to high blood pressure and irregular heart beats. Further, alcohol causes weight gain because they are high-calorie compounds.

Vertical wine tasting

8. Drugs

Aspirin or other anti-platelet medicines should only be taken under the supervision of a doctor. Be careful to avoid falls or tripping when taking these blood-thinning medicines.

(Source: StarFit4Life, Preventing Strokes by Dr Milton Lum, 11 March 2012)

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