Understanding stroke prevention: Five lifestyle habits to lower your risk

In his latest online article, renowned consultant geriatrician Dr Matthew Burn draws from his vast expertise in the treatment of stroke to offer five lifestyle habits that can lower your risk.

What are the causes of stroke?

A stroke, medically known as a cerebrovascular accident (CVA), occurs when blood flow to a part of the brain is interrupted or reduced. This interruption can stem from either a blockage in the blood vessels supplying the brain (ischaemic stroke) or the rupture of a blood vessel, leading to bleeding into the brain (haemorrhagic stroke). Factors such as high blood pressure, smoking, unhealthy diet, physical inactivity, and excessive alcohol consumption can significantly increase the risk of stroke.

5 Key Lifestyle Habits for Stroke Prevention

Healthy eating habits

Adopting a balanced diet is paramount in reducing the risk of stroke. Focus on consuming plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in nuts and olive oil. Minimise intake of saturated fats, trans fats, cholesterol, and sodium. Embracing a Mediterranean-style diet has shown promise in lowering stroke risk.

Regular exercise routine

Engaging in regular physical activity is crucial for maintaining cardiovascular health and reducing the likelihood of stroke. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. Activities such as brisk walking, jogging, swimming, or cycling can effectively contribute to stroke prevention.

Smoking cessation

If you're a smoker, quitting is one of the most impactful steps you can take to lower your risk of stroke. Seek support from healthcare professionals, counselling services, or support groups to kick the habit for good. Quitting smoking not only reduces stroke risk but also improves overall health and quality of life.

Blood pressure management

High blood pressure is a significant risk factor for stroke. Monitoring your blood pressure regularly and taking steps to keep it within a healthy range is essential. This may involve following a low-sodium diet, maintaining a healthy weight, engaging in regular physical activity, limiting alcohol intake, and adhering to prescribed medications as directed by your healthcare provider.

Moderate alcohol consumption

While moderate alcohol consumption has been associated with certain health benefits, excessive drinking can elevate stroke risk. Limit alcohol intake to no more than one drink per day for women and two drinks per day for men. If you choose to drink, do so responsibly and within recommended limits to safeguard your cardiovascular health.

In conclusion, adopting these five lifestyle habits can significantly reduce your risk of stroke and promote overall well-being. By making positive changes in your diet, exercise routine, smoking habits, blood pressure management, and alcohol consumption, you can take proactive steps towards stroke prevention. Remember to consult with your healthcare provider for personalised advice and guidance tailored to your individual needs and risk factors.

Dr Matthew Burn is a renowned consultant geriatrician based in High Wycombe and Great Missenden. If you would like to book a consultation with Dr Burn, you can do so today via his Top Doctors profile.