Doctors often suggest a sensible diet and moderate exercise to combat a host of medical issues, but did you know those simple steps can decrease risk of stroke, too?
You can control your risk of stroke in a variety of simple ways including starting with a sensible diet and moderate exercise, experts say.
“Physical inactivity and obesity and a lack of exercise and excessive weight put a strain on the entire circulatory system, which can cause numerous health complications, including stroke,” said Sheila Erickson, manager of the stroke unit at Sharp Grossmont Hospital in San Diego.
To decrease risk of stroke, Erickson recommends quitting smoking, maintaining a healthy weight and exercising at least three times a week. People should also limit their alcohol intake. Having more than one drink per day for women, more than two drinks per day for men or binge drinking can lead to multiple health complications, including stroke.
Diabetics are at a higher risk for a stroke, Erickson said. Although diabetes is treatable, the presence of the disease still increases the risk of a stroke. “Diabetics need to keep A1C less than 7, cholesterol total less than 200, LDL less than 100, HDL greater than 40 and a blood pressure goal of 120/80 or less,” Erickson said.
Daily exercise is important to preventing a stroke. “Tone up as you tune in,” said Eric Thompson, senior director of communications and marketing for the American Heart Association in La Jolla. “Step, march, or jog in place for at least five minutes a day while you’re watching television. Increase your activity by five minutes each week until you’re getting at least 30 minutes a day most days of the week.”
Thompson also suggested shaking the salt habit and aiming for a total sodium intake of no more than 2,300 mg, or about a teaspoon a day. Nutrition labels on food should be checked for sodium content amount. Dr. Thomas Hemmen, Ph.D., of the San Diego chapter of the American Heart Association and American Stroke Association, said most studies show a common sense diet, with normal portion sizes and healthy food options, is important to prevent a stroke.
“I tell people don’t buy anything that your grandmother wouldn’t know what it is,” said Hemmen. “Absolutely cut out processed foods from your diet, as well.”
Hemmen added that a healthy body mass index, or BMI, is critical.
“Right now in the United States, the obesity epidemic has changed the age of stroke victims,” Hemmen said. “We are seeing patients much younger, in their twenties, coming into the hospital.”
Hemmen added that hypertension is the No. 1 cause of stroke across the board.
“Everything is tied together,” he said. “Nutrition, diet and exercise are all important in preventing a stroke and people have to understand that and make the changes in their lifestyle they need to.”