Did you know that in South Africa, ten people suffer a stroke every hour? Strokes can be categorised into two types: an ischemic stroke is when the blood supply to part of the brain is blocked, preventing brain tissue from getting oxygen and nutrients. A haemorrhagic stroke is when a blood vessel in the brain bursts, which causes bleeding in the brain and damage to the brain cells.
Despite the fact that strokes are so common, the Heart and Stroke Foundation of South Africa says that 80% of heart diseases – including strokes – can be prevented through a change in lifestyle habits. Adopting these habits becomes even more important as you get older when stress and age-related conditions such as high blood pressure and high cholesterol take more of a toll on your heart. Ahead of National Stroke Week, here’s what you can incorporate into your daily life to keep your heart healthy and reduce the chances of a stroke:
Stay active
Making time for regular exercise is one of the most effective ways of managing your blood pressure, which has a significant impact on your heart and on your chances of having a stroke. According to a 2011 study in the ISRN Neurology Journal, exercising for just 30 minutes every day can lower your chances of stroke by 20 to 30%. In addition to moving your body at least five days a week, incorporating weight-bearing exercises into your routine a few times a week can help with weight loss, which can also lower your risk of hypertension and stroke.
Eat well
Eating highly processed food or food full of trans fats, salt and added sugar all affect your heart: two recent studies have found that ultra-processed food significantly raises the risk of high blood pressure, heart attacks and strokes. Instead, eat plenty of fruit, vegetables, whole grains and low-fat dairy foods. It’s also important to include nutritious leafy greens and heart-healthy fats such as those found in salmon, mackerel, olive oil and nuts. Foods such as beetroot, fennel, and lettuce are rich in nitrates which means they’re vasodilators: they widen the blood vessels, improve blood flow and reduce the load on the heart.
Reduce your alcohol intake
There are several reasons to reduce or cut out your intake of alcohol when it comes to lowering your risk of stroke. Besides raising your blood pressure and increasing your weight, alcohol can also change the way your body responds to insulin, which in turn can lead to type 2 diabetes. And, according to the UK Stroke Association, diabetes doubles your risk of having a stroke.
Maintain a healthy body weight
A positive side effect of eating well and staying active means you’re also more likely to shed excess kilograms – and being obese or overweight can substantially increase the risk of strokes as well as other conditions like hypertension, coronary heart disease, certain cancers, diabetes, gallstones, sleep apnoea and degenerative joint disease. If you belong to a medical aid, you may be able to get support for your weight loss journey. Fedhealth’s Weight Management Programme is a 12-week, biokineticist-led intervention plan that gives Fedhealth members access to a dietician and behavioural psychologist to help them lose excess weight.
Stop smoking
Chances are you know this already, but stopping smoking is essential for the health of your heart as well as the rest of your body. Smoking causes atherosclerosis, a disease where a build-up of plaque narrows your arteries and limits the flow of blood to your heart and other organs. This slower blood flow then makes you more susceptible to strokes.
Manage your stress
When you’re under stress, your heart beats faster, and your body releases hormones like adrenaline and cortisol, which can cause your blood pressure to rise and your arteries to harden. Over time, this can put you more at risk of having a heart attack or stroke. We all deal with stress differently, but if your coping mechanisms involve eating, smoking or drinking too much, your heart will pay the price. With this in mind, investigate healthier ways of managing your stress: exercise and a daily period of digital detoxing are all good options, as are coping techniques such as breathwork and meditation.
Even if you’re completely healthy and feel that you’re not at risk of having a stroke, adopting these healthy lifestyle habits is a wise idea as you age and become more susceptible. If you’re already prone to high blood pressure, diabetes or raised cholesterol, healthy lifestyle changes can make a significant impact on these conditions and can even reduce their severity. Finally, never ignore any concerning symptoms such as chest pains, difficulty breathing, heart palpitations, fatigue or dizziness: seeking early intervention for any of these can make all the difference in your overall health.