Don’t Let Stroke Strike Twice: Tips for Preventing a Second Stroke

More than 795,000 Americans have a stroke each year. And 23% of those who survive have another one–which could be fatal.

Not every stroke can be prevented, but adopting healthy habits can significantly reduce your risk. The American Heart Association and American Stroke Association created “Life’s Essential 8,” a set of lifestyle tips to prevent stroke and support overall health.

Let’s explore their recommendations and how these habits can be helpful for preventing a second stroke–or a first.

Preventing a second stroke with healthy lifestyle habits

Quit smoking.

Quitting smoking is one of the best things you can do for your health–and the benefits start almost immediately. Just 20 minutes after your last cigarette, your blood pressure–a significant stroke risk factor–begins to drop.

Within a year of quitting, your heart disease risk decreases considerably, and after two to five years, your stroke risk lessens to about that of nonsmokers.

Quitting smoking is undeniably tough. But with preparation and planning, you can do it. Every day without cigarettes contributes to a healthier, longer life.

Get active.

Exercise helps reduce high blood pressure–a significant stroke risk factor–and aids in managing other stroke-contributing conditions like obesity and high cholesterol.

Studies show intense physical activity during leisure time can reduce stroke risk by an impressive 20-25% compared to a sedentary lifestyle. Even moderate activity levels may reduce your risk by 15%.

Aim for at least 150 minutes of exercise weekly, and try incorporating more movement into your daily life. Take the stairs instead of the elevator, walk to the store instead of driving, and/or take stretch breaks throughout the day.

Eat a heart-healthy diet.

An unhealthy diet can heighten your stroke risk due to factors like insulin resistance, inflammation, and high cholesterol. Alternatively, a nutritious diet can mitigate these risks.

For example, studies show following the Mediterranean diet can lower stroke risk by up to 20%. The DASH Diet is another heart-healthy choice with huge benefits. Both diets emphasize whole foods and healthy fats.

To adopt a diet that supports stroke prevention:

Prioritize fruits, vegetables, and whole grains.
Opt for healthy fats like olive oil and avocado.
Choose lean proteins like fish and poultry over red meat.
Include legumes and nuts for added nutrients.
Avoid fried, processed, and sugar-laden foods.

Maintain a healthy weight.

Maintaining a healthy weight isn’t just about fitting into smaller clothes. It directly impacts your health, decreasing your risk of heart disease and stroke.

On the other hand, carrying extra weight can stress the circulatory system and increase stroke risks like high blood pressure, diabetes, and sleep apnea. Even shedding 5-10% of your body weight can notably reduce these potential threats.

Losing weight and maintaining it involves a combination of healthy eating and increased physical activity. Remember, it’s about adopting sustainable habits rather than quick fixes. Every healthy choice you make can help prevent a second stroke.

Get enough sleep.

Sleep deprivation can lead to inflammation, often due to raised cortisol levels–which can increase your risk of hypertension, heart disease, and stroke.

Furthermore, blood pressure typically drops at night–so missing this nighttime “dip” heightens your risk. Even a 5% reduction in this nighttime “dip” can increase your risk of cardiovascular-related mortality by 20%.

Aim for at least seven hours of quality sleep every night. If you have trouble falling asleep, develop a relaxing bedtime routine. Try a hot bath, warm chamomile tea, and/or meditation.

Control cholesterol.

Large amounts of LDL (“bad”) cholesterol in the blood can cause a build-up of fatty deposits in the arteries, which can get stiff or narrow (a condition called atherosclerosis). This can damage the artery wall, cause blood clots, and lead to stroke or heart attack.

Keep your cholesterol in check by:

Reducing your fat intake, especially trans fats (found in fried foods and baked goods)
Consuming more omega-3 fatty acids (in fish, nuts, or supplements)
Increasing your soluble fiber intake
Trying whey protein, which has been proven to lower LDL and total cholesterol as well as blood pressure

Manage blood pressure.

High blood pressure is a major risk factor for stroke.

Of the 119.9 million (48.1%) people in the United States who have high blood pressure, fewer than half have it under control, putting them at increased risk of stroke. Even lowering your blood pressure by 20 points could cut your risk of dying from a stroke by half.

Adopting the healthy habits listed above will naturally help lower your blood pressure. Some additional tips are:

Reducing your sodium intake
Drinking less alcohol
Consuming less caffeine
Getting more potassium (from foods like avocados, sweet potatoes, and spinach) which helps ease tension in your blood vessel walls
Practicing stress management techniques like deep breathing or meditation

Control blood sugar.

Every two minutes in the U.S., an adult with diabetes is hospitalized due to a stroke. And sadly, a 60-year-old patient with type 2 diabetes and a prior stroke history can expect their life expectancy to be reduced by 12 years compared to peers without these conditions.

Diabetes, characterized by high blood sugar levels, significantly heightens your risk of stroke. This is largely because excess sugar harms blood vessels, leading to atherosclerosis.

Often, acute stroke patients have elevated blood glucose. Higher glucose levels are linked to graver outcomes, higher mortality, and limited recovery.

But by actively managing your diabetes through health lifestyle habits and partnering with your healthcare provider, you can significantly curb your stroke risk.

Embracing these healthy habits can work wonders for preventing a second stroke. Try adopting these practices to pave the way to greater health and a longer, more vibrant life.

References:

https://www.cdc.gov/stroke/facts.htm#:~:text=Every%20year%2C%20more%20than%20795%2C000,United%20States%20have%20a%20stroke.

https://www.stroke.org/en/life-after-stroke/preventing-another-stroke#:~:text=1%20in%204%20stroke%20survivors,and%20quitting%20smoking%20and%20vaping.

https://www.nichd.nih.gov/health/topics/stroke/conditioninfo/risk

https://playbook.heart.org/lifes-simple-7/#:~:text=These%20include%20the%20seven%20risk,inactivity%2C%20poor%20diet%20and%20diabetes.&text=Employers%20can%20use%20the%20science,progress%20towards%20improved%20heart%20health.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4409490/#:~:text=Ideal%20Life’s%20Simple%207%20components%20include%20nonsmoking%2C%20body%20mass%20index,100%20mg%2FdL%20without%20medication.

https://www.ncbi.nlm.nih.gov/books/NBK470234/

https://www.ninds.nih.gov/health-information/disorders/stroke

https://www.nia.nih.gov/health/stroke

https://www.nhlbi.nih.gov/health/stroke/causes

https://www.ncbi.nlm.nih.gov/books/NBK559173/

https://ejnpn.springeropen.com/articles/10.1186/s41983-021-00404-2

https://www.stroke.org/en/about-stroke/stroke-symptoms

https://www.ahajournals.org/doi/10.1161/STROKEAHA.116.015169

https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/the-benefits-of-quitting-smoking-now

https://www.ahajournals.org/doi/full/10.1161/STROKEAHA.115.006317

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3263535/#:~:text=High%20levels%20of%20leisure%2Dtime,activity%20to%20inactivity%20was%2015%25.

https://www.cdc.gov/physicalactivity/basics/adults/index.htm

https://www.ahajournals.org/doi/full/10.1161/STROKEAHA.117.017383

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4479964/#:~:text=A%20recent%20meta%2Danalysis%20of,%2C%2095%25%20CI%3A%200.58%2C

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5497590/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4987606/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1127514/

https://www.ahajournals.org/doi/10.1161/STROKEAHA.118.023167

https://www.ncbi.nlm.nih.gov/books/NBK551722/

https://www.cdc.gov/vitalsigns/hypertension/index.html

https://www.cdc.gov/bloodpressure/facts.htm

https://fdc.nal.usda.gov/fdc-app.html#/food-details/171706/nutrients

https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/

https://fdc.nal.usda.gov/fdc-app.html#/food-details/168484/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169288/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients

https://pubmed.ncbi.nlm.nih.gov/19271949/#:~:text=Blood%20glucose%20is%20often%20elevated,of%20hemorrhagic%20transformation%20of%20infarcts.

https://www.stroke.org.uk/what-is-stroke/are-you-at-risk-of-stroke/diabetes#:~:text=Diabetes%20means%20you%20have%20too,Make%20blood%20vessels%20become%20stiff.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5298897/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5550667/

The post Don’t Let Stroke Strike Twice: Tips for Preventing a Second Stroke appeared first on Alternative Medicine Magazine.

Frequently Asked Questions

What is the difference in alternative medicine and complementary medicine?

Alternative medicine is a treatment that is not commonly used by mainstream medical professionals, but has been proven to be beneficial for certain conditions. These include homeopathy, acupuncture, aromatherapy and reflexology as well as traditional Chinese medicine (TCM), Ayurveda and naturopathy. Complementary medicines refer to those therapies which complement conventional treatment; they may be used alongside conventional medicine. These include supplements like vitamins, minerals, herbs and amino acids as well probiotics and other natural substances.

While both forms of medicine are commonly used, many conventional doctors do not recommend them due to insufficient evidence or safety concerns.

There is no consensus among healthcare providers about the best approach to integrating CAM within patient care.

Many CAM practices are based upon theories that have been around for thousands of years. These therapies have had some clinical success over the past 20-years.

A number of studies suggest that acupuncture may be able to relieve pain. Similar to chemotherapy, preliminary data suggest that acupuncture can reduce nausea or vomiting. A number of studies also suggest that acupuncture might improve symptoms like irritable and fibromyalgia as well as chronic fatigue syndrome, Multiple Sclerosis, multiple sclerosis, migraines tension headaches, anxiety, and anxiety.

Other CAM methods may have therapeutic effects on conditions like HIV/AIDS and diabetes, heart disease or hypertension, Parkinson’s, Alzheimer’s, Parkinson’s, and rheumatoidarthritis.

While there are still questions about the effectiveness of CAM in treating different ailments, most experts agree it is possible.

As a consequence, more people turn to CAM practitioners for relief of common illnesses.

Despite growing popularity, many remain confused about the definition of “alternative” or complementary medicine.

Which types of treatment should not be considered holistic medicine?

Holistic medicine is an approach to healing that looks at the whole person rather than just treating the symptoms. It promotes health and prevents disease.

Holistic medicine uses natural remedies such as herbs, homeopathy, and acupuncture instead of drugs and surgery.

Holistic medicine involves lifestyle changes such diet, exercise and yoga.

Holistic medicine can also be called integrative medicine. It integrates all aspects that a patient needs to achieve a comprehensive care plan.

Holistic medicine emphasizes early detection and prevention of disease, and promotes healthy lifestyles.

Holistic doctors believe that there are many causes for any condition. They look at the whole picture and consider genetic, environmental, lifestyle, and personal factors.

Holistic practitioners pay more attention to the mind, the emotions, and the spirit than to the body.

Holistic physicians consult with their patients to help them determine the best option for them.

What are 5 domains within integrative medicine, and how do they relate to each other?

Integrative medicine encompasses five domains: mind-body; nutrition; social determinants; lifestyle and prevention. These five areas encompass all aspects related to health care: spiritual, environmental, and physical.

Integrative medicine aims to provide a comprehensive approach to addressing overall health, wellness, and disease treatment. It covers both traditional medical treatments and alternative therapies like acupuncture, yoga and meditation, as well nutritional counseling and biofeedback.

Is holistic care the same thing?

Holistic Health Care distinguishes itself from Alternative Medicine because Holistic Health Care focuses on the whole person instead of just treating symptoms.

Holistic Health Care addresses all aspects of an individual’s life: mental, physical, psychological, spiritual, occupational, cultural and family.

Alternative Medicine does nothing to address these issues. Alternative Medicine focuses on the body, mind and emotions.

Statistics

According to a 2005 book by a US [116]Institute of Medicine panel, the number of RCTs focused on CAM has risen dramatically. (en.wikipedia.org)
category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)

External Links

How To

How to deal with my girlfriend who believes in alternative medicine?

There are many resources available online for anyone who is dealing with a loved person suffering from a mental illness. The internet isn’t able to provide much help for those who believe in alternative medicines.

It seems that there is a huge divide between the two groups. There is a wide range of opinions on conventional medicine.

What happens if you meet someone who believes in alternative treatment for mental health problems?

You might feel confused and frustrated because you don’t know how to respond. You might feel confused and frustrated if your partner tells you that he’d rather see an acupuncturist than his physician. Or when he suggests to you that he would prefer to eat gluten-free foods than take antidepressants.

It’s important to ask questions. Asking them early on could save a lot of heartaches later on.

So how can you ask difficult questions of him without offending? What if he claims he doesn’t believe doctors? Are you going to tell him to not trust anyone?

What if she claims that antidepressants don’t work? You can correct her.

Here is where things get tricky. You may upset her even further if you point out that she’s wrong.

Alternativly, you might suggest that she sees an psychiatrist. This may create more problems than it solves. She may be furious at you for suggesting such a thing. Or, she may believe you are trying control her life.

What should you do?

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If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you’re experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.

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By: Dick Benson
Title: Don’t Let Stroke Strike Twice: Tips for Preventing a Second Stroke
Sourced From: alternativemedicine.com/conditions/hypertension/dont-let-stroke-strike-twice/
Published Date: Sat, 12 Aug 2023 22:43:16 +0000