THE NEURON

Stroke is a devastating disease. It is one of the commonest causes of mortality and morbidity all over the world. On the eve of the world stroke day let’s know some key points to prevent stroke. As stroke is a terminal illness your habits can prevent stroke. The habits are to be incorporated in daily life from youth.

Here are 7 daily habits to help prevent stroke:

1. Exercise Regularly

• Aim for 30 minutes of moderate-intensity physical activity (brisk walking, cycling, swimming). Plan to walk 10000 steps daily.
• Incorporate strength training exercises 2-3 times a week

2. Eat a Balanced Diet

• Focus on whole, unprocessed foods:
  • Fruits (berries, citrus fruits)
  • Vegetables (leafy greens, cruciferous veggies)
  • Whole grains (brown rice, quinoa)
  • Lean proteins (fish, poultry)
  • Healthy fats (nuts, avocado)
  • Avoid unhealthy processed foods.
  • Quit smoking and alcohol

3. Stay Hydrated

• Drink at least 8 cups (64 oz) of water per day
• Limit sugary drinks and caffeine

4. Manage Blood Pressure

• Monitor blood pressure regularly
• Aim for <130/80 mmHg
• Follow doctor’s advice on medication and lifestyle changes

5. Maintain Healthy Weight

• Aim for BMI 18.5-24.9
• Lose weight if BMI ≥25
• Focus on sustainable lifestyle changes

6. Get Enough Sleep (how much sleep we need)

• Aim for 7-8 hours of sleep per night
• Establish a consistent sleep schedule
• Avoid screens before bedtime

7. Manage Stress

• Practice stress-reducing techniques:
  • Meditation
  • Yoga
  • Deep breathing
  • Journaling
• Take breaks throughout the day

Additional Tips:

• Get regular check-ups with your healthcare provider
• Monitor and manage diabetes, high cholesterol, and atrial fibrillation

Stroke Risk Factors:

• Age ≥55
• Family history of stroke
• High blood pressure
• Diabetes
• High cholesterol
• Smoking
• Obesity
• Atrial fibrillation

Awareness of strokes should reach every corner. It will help in early diagnosis and treatment. Always remember time is brain. Visit a neurologist as soon as you can. The earlier you visit the chance of recovery is high. (Symptoms of stroke)

Please read and share for awareness

Happy Sunday

Resources:

• American Heart Association (AHA)
• American Stroke Association (ASA)
• National Stroke Association (NSA)
• Centers for Disease Control and Prevention (CDC)