*हिंदी में पढ़ें: ब्रेन स्ट्रोक से कैसे बचें? जोखिम कारक और बचाव के तरीके
Brain stroke or brain attack is a growing public health concern in India and the world. Talking in the Indian context, it is estimated that every 40 seconds, someone in India is hit by a brain stroke.
Having said that, it is essential to understand and follow something we have known for ages – Prevention is better than cure. The statement holds true for a brain stroke too.
Here, we bring you the predominant risk factors associated with brain stroke, and respective ways to manage them. While some causes like genetics, age, and family history are beyond your control, you can take care of the rest. So, let’s see what you can do to safeguard yourself against this debilitating health condition.
Preventing Brain Stroke
High Blood Pressure
Want to be safe from stroke? Manage your blood pressure – it is the greatest risk factor for brain stroke. Just imagine 1 in every 2 strokes occurs due to high BP. Normal BP should be equal to or slightly below 120/80 mmHg. If your BP exceeds this safe range, you must not ignore it!
How to manage blood pressure: Regular exercise, along with following the dietary advice given by your doctor and taking proper medication for blood pressure, is the easiest way to keep your blood pressure within safe limits.
High Cholesterol
The second culprit is high cholesterol. Your total cholesterol should be less than 200 mg/dL, with LDL or bad cholesterol below 100 mg/dL and HDL or good cholesterol above 60 mg/dL.
How to manage cholesterol: Increase your intake of protective food items, i.e., fruits and vegetables. Stay away from fried food. For healthy fats, you can try including nuts like walnuts and almonds, and oils like olive oil, flaxseed oil, and fish oil, in your diet. If this natural strategy does not help, talk to your doctor regarding medications.
High Sugar
Excessive sugar is harmful to the human body. And it is something to be taken seriously.
How to limit sugar intake: Try to reduce your consumption of food items high in artificial sugar. Stay away from juices, cold drinks, biscuits, cookies, sweets, cakes, desserts, chocolates, etc. You will be astonished to know that just 500 ml of cold drink is loaded with approximately 55 g of sugar, which would be roughly 11 teaspoons of sugar. Lesser the sugar, better the health.
Smoking
Smoking is associated with a number of health conditions, and one of them is the heightened risk of a brain stroke. Smoking causes diverse changes in the body, which ultimately lead to a brain stroke. To exemplify, cigarette smoke contains thousands of harmful chemicals that damage cells, affect your circulatory system, and raise your stroke risk. It may also increase your LDL (bad cholesterol) as well as blood pressure, both of which are linked with increased risk of stroke. Additionally, your blood may also clot more, another prominent factor in a brain stroke.
What to do: Quit smoking at the earliest. Here’s the motivation: Give up smoking today, and in 5 years, your stroke risk is very likely to drop to the same levels as that of a nonsmoker.
Diet
A diet containing high amounts of saturated fats, trans fat, cholesterol, sugar, and salt (sodium) while being low in fiber, fruits, vegetables, and whole grains – has been found to directly or indirectly elevate the risk of stroke.
What to eat and what not to eat: Packaged and fried food items like hot dog buns, salad dressings, processed meats, red meat, alcohol, diet soft drinks, full-fat dairy, and canned foods should be avoided.
So, what to consume? A plant-based diet with little amounts of fish and meat is ideal to stay healthy and prevent stroke. Eat more fruits and vegetables. Prefer healthy oils like sesame oil, canola oil, and olive oil. Nuts and peanuts are also good. Incorporate beans, peas, and lentils.
Exercise
Inadequate physical activity can lead to obesity, high cholesterol, high blood pressure, diabetes, and other health issues that can raise stroke risk.
What to do: “A healthy mind resides in a healthy body.” Engage in regular physical activity. You can choose something that interests you. For example, you can opt for some sport, dancing classes, morning walk, aerobics, yoga, etc. The aim is to keep moving. Exercise is an important key to preventing brain stroke.
Expert Neurologist
Your body is your most precious asset. So, choose your doctor wisely. Sohana Hospital, Mohali, is a multi-super speciality healthcare institution in North India widely acclaimed for the best neurologists in Chandigarh. The hospital also boasts the most advanced and up-to-date treatment technologies from all over the world.
80% of brain strokes are very much preventable. Follow a healthy lifestyle and minimise your stroke risk.