5 Common Sense Ways to Reduce Your Stroke Risk

As we age, our risk of stroke increases. However, by making a few common-sense adjustments to your day-to-day routine, you can manage health factors and reduce your overall risk of stroke.

Unfortunately, there is no “magic pill” to eliminate your chances of having a stroke. But, by tweaking your health habits, you can vastly improve your chances of avoiding stroke. None of these tips below are particularly groundbreaking – maintain a good diet, move more, see your doctor…but all are great advice to ensure you live a long, healthy life.

Note: If you have close family members (mom, dad, sibling) who have had a stroke, this also means your risk of stroke is higher than those for whom stroke does not run in the family.

Here are 5 common-sense ways to reduce your stroke risk:

• Clean up your diet. Diabetes, high blood pressure, and drinking too much alcohol all contribute to a heightened risk of stroke. By cleaning up your diet and watching (or eliminating) your alcohol intake, you can manage all of these symptoms.

1. 1. • Aim for five cups of fruits and vegetables each day and choose a variety of colors to ensure you are getting the widest range of nutrients. Berries, leafy greens, carrots, and bell peppers are some of our favorites.
      • If you drink alcohol, limit yourself to one drink per day. Red wine has antioxidant properties that make it a good choice for stroke risk management but be sure to stick to a small glass.
      • Limit your intake of foods high in cholesterol like high-fat dairy and red meat, replacing them with beans, whole grains, and low/non-fat dairy.
      • Watch your salt: 1500 milligrams (or half a teaspoon) is how much salt you should have in one day.
      • On that note, try to stay away from processed foods and frozen meals. Many of these items have extra salt, chemicals, and sugar that makes them far less healthy than something you would cook for yourself.

• Get more exercise. Making exercise part of your everyday life not only reduces your risk of stroke but can also help improve your overall physical and mental health. Aim for at least 30 minutes of exercise 5 or more days per week.

If you don’t already exercise regularly, here are some tips to get moving:

• • • Take a walk every day after dinner. This is a great time to digest, catch up with family, and get a few steps in.
    • Ask a friend to help keep you accountable. Sign up for an exercise class together or go for a bike ride on the weekends. Or have a friendly competition to help keep  each other on track.
    • Take the stairs whenever you can, and park farther away from your destination – the little things add up.
    • Get up from your desk once an hour to stretch and walk. If you have space, do a quick plank or a set of squats a few times a day.

• Quit smoking. This is another common-sense tip that can have a HUGE impact on your overall health and longevity. Smoking increases your risk not only of stroke but of a host of other life-threatening conditions like heart disease and cancer. If you only take one of the tips on this list, make it this one.

• • • Ask your doctor for help on your smoking cessation journey. They will have recommendations for methods, classes, and other resources you could try.
    • Switch up your social life. For a lot of people, smoking is part of a regular routine, so shaking things up can help you quit. Instead of going to the bar on a Friday night, host a game night at your house or go to the movies with your family.
    • Try using smoking cessation tools like nicotine gum or the patch to manage cravings.
    • Quitting is not easy! Most smokers try quitting a few times before it sticks, so give yourself a break and keep your health goals in mind. You can do it.

• Make friends with your doctor. One very important health habit is keeping up with your doctor’s appointments. A yearly physical will alert the doctor to signs of potential risk factors for stroke and other conditions and will allow you to understand and manage your overall health. Be honest with your doctor and think of any questions you want to ask before your appointment – they can only help you when they have all the information.

Don’t forget to also keep up with your dental appointments (most people need a teeth cleaning once every six months), mental health appointments, and self-care health strategies like chiropractic adjustments.

• Manage pre-existing conditions. If you have high blood pressure, diabetes, or another chronic condition, be sure to follow your doctor’s instructions for how to best manage your health. Atrial fibrillation (a heart condition that causes blood clots) is another chronic condition that increases your risk of stroke and needs to be managed with professional medical help.

It is likely that your doctor will give you much of the same common-sense advice listed in this article (in addition to medication or other treatment plans) for managing these chronic conditions.

Know the warning signs

If you or a loved one are experiencing any of the following signs of a stroke, don’t wait. Call 9-1-1 or go to the emergency room immediately.

• Facial numbness
• Bodily weakness on one side
• Slurred speech
• Vision loss
• Unsteady walk
• Severe headache

In addition to the common-sense tips listed above, regular chiropractic care can help ensure good overall health. Are you looking for a great chiropractor in Wauwatosa or surrounding communities? Dr. Corinne Kennedy specializes in chiropractic care for the whole family.