Up to 80% of Strokes Are Preventable: These 4 Tips Reduce Your Risk
Strokes are among the leading causes of death and disability in the United States. Given that the risk increases with age, knowing how to prevent one is crucial. Recently, the American Stroke Association (ASA), a division of the American Heart Association (AHA), released updated guidelines for stroke prevention, including a proactive approach and specific considerations for women.
So, what do these new guidelines say, and how can they help? We spoke with healthcare experts who explain what you need to know about strokes and how to reduce your risk with simple lifestyle changes.
New ASA stroke prevention guidelines
The ASA’s new guidelines, updated from 2014, emphasize that even small lifestyle changes can prevent up to 80 percent of first strokes. Key highlights include a focus on regular exercise, a balanced diet and managing underlying health conditions like high blood pressure and diabetes.
The guidelines also highlight the importance of regular check-ups and health screenings for stroke risk factors like high blood sugar. In addition to identifying them, the guidelines outline risks specific to women and ways to address social determinants of health (more on that below).
What is a stroke?
“A stroke or cerebrovascular accident (CVA) occurs when there is an interruption of blood flow to the brain which results in oxygen deprivation to the brain cells,” explains Deborah Hunt, PhD, RN, Dean of Nursing and Public Health at Adelphi College. Without proper blood supply, the brain cells in the affected area start to die within minutes. Hunt says there are two main types of stroke: ischemic, which is caused by blocked blood flow, and hemorrhagic, which is caused by a ruptured blood vessel (and internal bleeding).
“Someone in the United States has a stroke every 40 seconds,” adds Raelene Brooks, PhD, RN, Dean of the College of Nursing at the University of Phoenix. “Every four minutes, someone dies of a stroke. The probability of having a stroke over the age of 60 increases as a person ages.”
Hunt notes that while “the degree of impairment from a stroke is variable, [it] often leads to significant disability.” Symptoms include: “right or left-sided paralysis or weakness, facial drooping and slurred speech. A patient having a hemorrhagic stroke will often complain of having the worst headache of their life.” The mnemonic (memory aid) BE-FAST (Balance, Eyes, Face, Arm, Speech Time) is often used to remember these symptoms.
Understanding stroke risk factors
While anyone can experience a stroke, certain risk factors significantly increase the likelihood. “General risk factors include age, race/ethnicity, sex (men have a higher risk than women), hormones, underlying diseases such as diabetes, high blood pressure, obesity [and] high cholesterol,” says Brooks. These constitute modifiable risk factors.
However, Hunt emphasizes non-modifiable risk factors. “The social determinants of health and access to healthcare make it difficult for many patients to incorporate these changes,” she says. These include education, economic stability, access to care and discrimination. Other non-modifiable risk factors include genetics, heredity, age and comorbidities.
“Healthy lifestyle changes are usually the first step and key to prevention; however, if [modifiable risk factors] cannot be controlled, then medications may be prescribed to manage these risk factors,” adds Hunt.
Stroke prevention in women
The ASA guidelines highlighted new recommendations for women in preventing strokes. “Hormonal shifts and drops in hormones during the phases of menopause can affect other hormones which control metabolism and water/sodium regulation in the body,” explains Brooks. Fluctuations in hormone levels can increase modifiable risk factors.
“Other factors include use of contraceptives, which is related to the formation of blood clots, complications during pregnancy such as hypertension, endometriosis and early onset-menopause due to the decline of estrogen which is considered to be cardioprotective,” adds Hunt. Monitor these specific risk factors closely, and speak with your doctor if you’re undergoing hormone replacement therapy (HRT) or have a history of pregnancy complications.
How to reduce your stroke risk
Preventing a stroke may sound complex, but the new guidelines emphasize that small lifestyle changes can make a big difference. The tips below in part comprise AHA’s Life’s Essential 8 checklist for improving heart health.
1. Get quality sleep
Aim for seven to eight hours of restful sleep each night and maintain a consistent sleep schedule. Creating a relaxing bedtime routine or limiting screen time before bed can help improve sleep quality.
2. Stay active
Aim for at least 150 minutes of moderate physical activity each week, such as walking 20 minutes a day. Regular movement helps improve blood flow and reduces the risk of hypertension and obesity.
3. Follow a heart-healthy diet
The guidelines recommend a diet high in fruits, vegetables, whole grains, lean proteins and limited processed foods. The Mediterranean diet, for example, supports vascular health and helps manage a healthy weight.
4. Limit alcohol and quit smoking
Smoking can damage blood vessels and increase blood pressure, while excessive alcohol intake has been linked to higher blood pressure and irregular heart rhythms.
The role of Ozempic in stroke prevention
The new guidelines noted the consideration of weight loss medications, such as GLP-1 receptor agonists like Ozempic, which may aid in reducing stroke risk by promoting weight loss and improving cardiovascular health. However, consult your doctor before trying weight loss medications for stroke prevention, as they come with their own risks and may not be suitable for everyone.
Original post by Isabelle Paquette from www.womansworld.com
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