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More than 795,000 Americans have a stroke each year. And 23% of those who survive have another one\u2013which could be fatal.<\/p>\n
Not every stroke can be prevented, but adopting healthy habits<\/a> can significantly reduce your risk. The American Heart Association and American Stroke Association created \u201cLife\u2019s Essential 8,\u201d a set of lifestyle tips to prevent stroke and support overall health.<\/p>\n Let\u2019s explore their recommendations and how these habits can be helpful for preventing a second stroke\u2013or a first.<\/p>\n Quitting smoking is one of the best things you can do for your health\u2013and the benefits start almost immediately. Just 20 minutes after your last cigarette, your blood pressure\u2013a significant stroke risk factor\u2013begins to drop.<\/p>\n Smoking triples or even quadruples a person\u2019s chance of a stroke. 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.<\/p>\n Quitting smoking is undeniably tough. But with preparation and planning, you can do it. Every day without cigarettes contributes to a healthier, longer life.<\/p>\n Exercise helps reduce high blood pressure<\/a>\u2013a significant stroke risk factor\u2013and aids in managing other stroke-contributing conditions like obesity and high cholesterol.<\/p>\n Studies show intense physical activity<\/a> 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%.<\/p>\n 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.<\/p>\n 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.<\/p>\n For example, studies show following the Mediterranean diet can lower stroke risk by up to 20%. The DASH Diet<\/a> is another heart-healthy choice with huge benefits. Both diets emphasize whole foods and healthy fats.<\/p>\n Maintaining a healthy weight isn\u2019t just about fitting into smaller clothes. It directly impacts your health, decreasing your risk of heart disease and stroke.<\/p>\n 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.<\/p>\n Losing weight and maintaining it involves a combination of healthy eating and increased physical activity. Remember, it\u2019s about adopting sustainable habits rather than quick fixes. Every healthy choice you make can help prevent a second stroke.<\/p>\n Sleep deprivation<\/a> can lead to inflammation, often due to raised cortisol levels\u2013which can increase your risk of hypertension, heart disease, and stroke.<\/p>\n Furthermore, blood pressure typically drops at night\u2013so missing this nighttime \u201cdip\u201d heightens your risk. Even a 5% reduction in this nighttime \u201cdip\u201d can increase your risk of cardiovascular-related mortality by 20%.<\/p>\n Aim for at least seven hours of quality sleep every night<\/a>. If you have trouble falling asleep, develop a relaxing bedtime routine. Try a hot bath, warm chamomile tea, and\/or meditation.<\/p>\n Large amounts of LDL (\u201cbad\u201d) 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.<\/p>\n High blood pressure is a major risk factor for stroke.<\/p>\n 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.<\/p>\n Adopting the healthy habits listed above will naturally help lower your blood pressure. Some additional tips are:<\/p>\n 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.<\/p>\n 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.<\/p>\n Often, acute stroke patients have elevated blood glucose. Higher glucose levels are linked to graver outcomes, higher mortality, and limited recovery.<\/p>\n But by actively managing your diabetes through health lifestyle habits and partnering with your healthcare provider, you can significantly curb your stroke risk.<\/p>\n 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.<\/p>\n References:<\/p>\n https:\/\/www.stroke.org\/en\/life-after-stroke\/preventing-another-stroke#:~:text=1%20in%204%20stroke%20survivors,and%20quitting%20smoking%20and%20vaping<\/a>.<\/p>\n https:\/\/www.nichd.nih.gov\/health\/topics\/stroke\/conditioninfo\/risk<\/a><\/p>\n 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<\/a>.<\/p>\n https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4409490\/#:~:text=Ideal%20Life\u2019s%20Simple%207%20components%20include%20nonsmoking%2C%20body%20mass%20index,100%20mg%2FdL%20without%20medication<\/a>.<\/p>\n https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK470234\/<\/a><\/p>\n https:\/\/www.ninds.nih.gov\/health-information\/disorders\/stroke<\/a><\/p>\n https:\/\/www.nia.nih.gov\/health\/stroke<\/a><\/p>\n https:\/\/www.nhlbi.nih.gov\/health\/stroke\/causes<\/a><\/p>\n https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK559173\/<\/a><\/p>\n https:\/\/ejnpn.springeropen.com\/articles\/10.1186\/s41983-021-00404-2<\/a><\/p>\n https:\/\/www.stroke.org\/en\/about-stroke\/stroke-symptoms<\/a><\/p>\n https:\/\/www.ahajournals.org\/doi\/10.1161\/STROKEAHA.116.015169<\/a><\/p>\n 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<\/a>.<\/p>\n https:\/\/www.heart.org\/en\/healthy-living\/healthy-lifestyle\/quit-smoking-tobacco\/the-benefits-of-quitting-smoking-now<\/a><\/p>\n https:\/\/www.ahajournals.org\/doi\/full\/10.1161\/STROKEAHA.115.006317<\/a><\/p>\n https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3263535\/#:~:text=High%20levels%20of%20leisure%2Dtime,activity%20to%20inactivity%20was%2015%25<\/a>.<\/p>\n https:\/\/www.ahajournals.org\/doi\/full\/10.1161\/STROKEAHA.117.017383<\/a><\/p>\n https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4479964\/#:~:text=A%20recent%20meta%2Danalysis%20of,%2C%2095%25%20CI%3A%200.58%2C<\/a><\/p>\n https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5497590\/<\/a><\/p>\n https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4987606\/<\/a><\/p>\n https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1127514\/<\/a><\/p>\n https:\/\/www.ahajournals.org\/doi\/10.1161\/STROKEAHA.118.023167<\/a><\/p>\n https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK551722\/<\/a><\/p>\n https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171706\/nutrients<\/a><\/p>\n https:\/\/ods.od.nih.gov\/factsheets\/Potassium-HealthProfessional\/<\/a><\/p>\n https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168484\/nutrients<\/a><\/p>\n https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169288\/nutrients<\/a><\/p>\n https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/167765\/nutrients<\/a><\/p>\n https:\/\/pubmed.ncbi.nlm.nih.gov\/19271949\/#:~:text=Blood%20glucose%20is%20often%20elevated,of%20hemorrhagic%20transformation%20of%20infarcts<\/a>.<\/p>\n 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<\/a>.<\/p>\n https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5298897\/<\/a><\/p>\nPreventing a second stroke with healthy lifestyle habits<\/h2>\n
Quit smoking.\u00a0<\/strong><\/h3>\n
Get active.\u00a0<\/strong><\/h3>\n
Eat a heart-healthy diet.\u00a0<\/strong><\/h3>\n
To adopt a diet that supports stroke prevention:<\/h3>\n
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Maintain a healthy weight.<\/strong><\/h3>\n
Get enough sleep.\u00a0<\/strong><\/h3>\n
Control cholesterol.\u00a0<\/strong><\/h3>\n
Keep your cholesterol in check by:<\/h3>\n
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Manage blood pressure.\u00a0<\/strong><\/h3>\n
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Control blood sugar.\u00a0<\/strong><\/h3>\n