Stroke occurs when blood flow to the brain is blocked or a blood vessel in the brain ruptures, depriving brain cells of oxygen and nutrients. The two common forms of stroke are ischemic stroke and hemorrhagic stroke. While typically affecting older adults, the condition is becoming more prevalent in younger individuals in recent years.
According to Professor Doctor Srihari S. Naidu from the New York University School of Medicine (US), maintaining healthy daily habits is beneficial for heart health and reduces stroke risk.
Regular physical activity
High blood pressure is a primary risk factor for stroke. Regular physical activity can help maintain stable blood pressure and strengthen blood vessel health.
Very Well Health states that adults need at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity each week. Individuals should choose exercises suitable for their physical condition, such as: walking, cycling, swimming, gym workouts, or running.
Balanced diet
According to Eating Well, breakfast provides energy after an overnight fast and helps control blood sugar and blood pressure – two factors linked to stroke risk. People can start with light options such as: yogurt, fruit, or whole-grain bread. Breakfast should be balanced, rich in protein, healthy fats, and fiber to sustain energy, increase satiety, and support blood sugar stability.
Reduce sodium: Sodium increases stroke risk by elevating blood pressure. Most sodium comes from packaged foods. Therefore, limit processed foods, pickled items, charred grilled foods, smoked foods, or those cooked in broth or tomato sauce, as they have high sodium content. Sodium-free flavorings like garlic powder and onion powder, along with other spices, enhance meal flavors.
Eat more fiber: Fiber helps protect the body against many stroke-related conditions, including high blood pressure, high cholesterol, and reduced insulin sensitivity. You can supplement fiber from fruits, vegetables, whole grains, beans, and lentils.
Eat fatty fish twice a week: Long-chain omega-3 fats, DHA and EPA, offer numerous cardiovascular benefits and reduce stroke risk. Prioritize fish rich in EPA and DHA, such as: salmon, mackerel, anchovies, sardines, and herring.
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Fiber from fruits is good for health. Photo: Le Dung |
Avoid prolonged sitting
Sitting for extended periods, whether at a desk, in a car, or in front of a screen, is associated with impaired vascular function, reduced blood flow, and increased arterial stiffness. All of these contribute to an elevated stroke risk.
Each week, you should maintain activities like: climbing stairs, walking to the market, or taking a 10-minute stroll to increase physical activity and mental relaxation. Additionally, set alarms on your phone or smartwatch to remind you to stand up every 45-60 minutes, preventing continuous prolonged sitting.
Walk around your home or office, stretch your legs, or perform simple movements like heel raises to improve blood circulation. If possible, use a standing desk or alternate between sitting and standing throughout the day to reduce sedentary time.
Prioritize sleep
Busy individuals often sleep less to complete tasks. However, sleeping fewer than 7 hours per night or having poor sleep quality can impact cardiovascular health. During deep sleep, blood pressure naturally decreases, allowing the heart and blood vessels to rest and recover. Conversely, sleep deprivation keeps blood pressure elevated for longer, increasing vascular damage and chronic inflammation – factors that contribute to an increased stroke risk over time.
To help reduce stroke risk, everyone should aim for 7-9 hours of sleep per night, maintaining a consistent bedtime and wake-up time, even on weekends, to stabilize their circadian rhythm. Before bed, relax and limit phone and tivi use for at least an hour; instead, you can read a book or practice deep breathing.
By Anh Chi (Compiled)
