Top 10 Tips to reduce your risk of stroke

1) Control Blood Pressure

High blood pressure is the most important risk factor in stroke prevention. Uncontrolled hypertension increases the risk of stroke by 4 fold. High blood pressure should be treated if it is repeatedly above 140/90 mmHg. If you have diabetes, your blood pressure should be below 130/85 mmHg. In addition to medication, lifestyle plays an important role in controlling blood pressure. Having a healthy diet, reducing your intake of alcohol and salt and exercising regularly are some lifestyle measure that reduce blood pressure.

2) Control Blood Sugar Levels

Diabetes causes high blood sugar levels in the body. Uncontrolled diabetes over a long period of time can cause damage to your blood vessels and nerves. The risk of stroke is 1.5 times more in diabetics. Good control of blood sugar in diabetics reduces the risk of stroke. A healthy diet, taking medication as order by your doctors and regular monitoring is crucial in controlling blood sugar levels.


 

 3) Control Cholesterol Levels

High cholesterol levels can cause the narrowing of blood vessels in your body. This can lead to blockage of the blood flow to your vital organs including the brain, increasing the risk of stroke. Diet control including reducing intake of foods high in cholesterol and saturated fats, such as coconut milk, deep fried foods and seafood, as well as medications can control cholesterol levels.

4) Stop Smoking

Smoking increases the risk of stroke by 1.5 to 2.5 times for you and your family. This risk is significantly reduced when you stop smoking. The risk is reduced as soon as you stop smoking. Your risk of stroke will be equivalent to that of a non-smoker within 5 years of stopping. So stop smoking today. Consult your doctor who can help you to stop smoking.

5) Maintain an Ideal Body Weight

Obesity is the accumulation of excess body fat. It is associated with various stroke risk factors such as diabetes, high blood pressure and high cholesterol levels. Stroke risk is particularly high with disposition of fat around the abdominal region. You can calculate your body mass index (BMI) by using your height and weight. To obtain your BMI, simply divide your weight in kgs by your height x height in meters. The ideal range for an Asian body frame is 18.5 to 23.9. An ideal body weight is maintained by having a healthy diet and exercising regularly.

6) Have a Healthy Diet

An unhealthy diet increases the risk of stroke, as well as high blood pressure, diabetes and high cholesterol. Excessive salt and alcohol consumption contributes to high blood pressure. Start today with a healthier diet; an appropriate calorie intake, high in fibre, low in cholesterol and reduce salt intake. 

7) Exercise Regularly

Stroke risk is higher with sedentary lifestyle. Exercise at least 3-5 times a week, 30-60 minutes each time. Find an exercise regime that can suit your lifestyle and personality. Regular exercise helps to reduce obesity and also aids in the prevention and management of high blood pressure, diabetes and high cholesterol.

8) Take your medication as instructed

If you are diagnosed with high blood pressure, diabetes and high cholesterol, it is important to take your medication as instructed by your doctor, even if you feel fine. High blood pressure, diabetes and high cholesterol can be effectively controlled with medications. Not taking the prescribed medications will thus increase your risk to stroke.

9) Have Regular Health Screening

Have yearly health checks to monitor your blood pressure, cholesterol and blood sugar levels once you are over 40 years old. By adopting a regular health screening regime, these stroke risk factors can be detected early.

10) Know the signs of stroke - remember FAST

A stroke is sometimes preceded by warning symptoms called a Transient Ischemic Attack (TIA). A TIA is an attack of stroke symptoms that resolve completely after a few minutes. However, a TIA is often followed by a stroke which can cause disability and death. Thus, it is important to go to a hospital emergency department as soon as possible if you experience symptoms of a TIA to get immediate medical attention. Remember FAST to recall the symptoms of stroke or TIA- Face is for facial drooping when the person is asked to smile, A is for arm weakness which drifts when raised, S is for speech that is slurred or cannot be understood, and T is for Time to act fast by calling 995 and getting to a hospital as soon as possible. 

So remember these 10 tips to reduce your risk of stroke.

1) Control Blood Pressure
2) Control Blood Sugar Levels
3) Control Cholesterol Levels
4) Stop Smoking
5) Maintain an Ideal Body Weight
6) Have a Healthy Diet
7) Exercise Regularly
8) Take your medication as instructed
9) Have Regular Health Screening
10) Know the signs of stroke- remember FAST

 
Article contributed by Dr Deidre Anne De Silva, Consultant, Neurology, National Neuroscience Institute (SGH Campus).