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Simple Lifestyle Adjustments for Stroke Prevention and Enhanced Brain Health
A former neurocritical care nurse has identified five key lifestyle modifications to bolster brain health and reduce the risk of stroke. Siobhan Mclernon, a senior lecturer specializing in adult nursing, emphasizes that adopting these straightforward changes can significantly contribute to stroke prevention. Strokes, a serious health concern involving disrupted blood flow to the brain, are a leading cause of mortality and disability. Understanding and addressing risk factors through proactive lifestyle adjustments is crucial for safeguarding neurological well-being.
Cessation of Smoking
Mclernon underscores that the most critical step for enhancing brain health is the cessation of smoking, including both traditional cigarettes and vaping products.
Beyond accelerating brain aging and elevating dementia risk, smoking detrimentally affects blood vessel walls in the brain and diminishes overall oxygen levels because of carbon monoxide inhalation. This combination significantly increases susceptibility to stroke.
Furthermore, smoking thickens blood, augmenting the likelihood of blood clots that can obstruct blood vessels and trigger a stroke.
Medical News Today reports that individuals who smoke 20 cigarettes daily face a stroke risk six times greater than non-smokers.
Blood Pressure and Cholesterol Management
Elevated blood pressure imposes strain on arterial walls, potentially weakening them and fostering the accumulation of fatty substances.
This process can cause substantial damage to blood vessels, creating conditions conducive to blood clot formation or vessel rupture.
A 2020 study published in JAMA indicated that blood pressure exceeding the healthy range by 10 mm Hg could escalate the risk of clot-induced strokes by 20 percent and rupture-induced strokes by 31 percent.
Mclernon advises, ‘Adults over 18 should undergo regular blood pressure checks to detect and address hypertension early. Prompt lifestyle adjustments can then mitigate stroke risk effectively.’
Moreover, research indicates that high levels of LDL (‘bad’) cholesterol and triglycerides (blood fats) elevate the risk of strokes stemming from blood clots due to arterial fatty deposit buildup.
The Stroke Association notes that elevated ‘bad’ cholesterol can heighten stroke probability by 10 percent.
Blood Sugar Regulation
Maintaining healthy blood sugar levels is another vital aspect for stroke prevention, according to Mclernon.
High blood sugar, or hyperglycemia, is a significant stroke risk factor. It can injure blood vessels, predisposing them to blood clots that may travel to the brain.
Over time, persistently high blood glucose can promote the formation of fatty deposits or clots within blood vessels. These clots have the potential to constrict or block cerebral blood vessels.
Mclernon suggests, ‘To lower blood glucose, engage in regular physical activity, consume a balanced, high-fiber diet, maintain adequate hydration, achieve and sustain a healthy weight, and implement stress management techniques.’
Individuals with diabetes are reportedly twice as likely to experience a stroke compared to those without the condition.
Healthy Weight and Balanced Diet
Excess weight and imbalanced dietary habits significantly amplify stroke risks.
Being overweight elevates the likelihood of developing hypertension, heart disease, elevated cholesterol, and Type 2 diabetes—all conditions that can impair blood cells, reduce oxygen saturation, and consequently increase stroke risk.
A BMI of 25 or greater is classified as overweight, while a BMI of 30 or higher is categorized as obese.
The World Stroke Organization states that overweight individuals face a 22 percent increased stroke risk, and obese individuals experience a 64 percent increase.
However, Mclernon recommends adopting a Mediterranean diet—characterized by an emphasis on plant-based foods and healthy fats such as vegetables, fruits, legumes, whole grains, fish, extra virgin olive oil, and nuts—to support overall health.
She explains, ‘A Mediterranean diet is an effective way to consume a fiber-rich, balanced diet and maintain a healthy weight. It has demonstrated efficacy in reducing stroke risk, especially when supplemented with nuts and olive oil.’
Regular Exercise and Sufficient Sleep
Finally, Mclernon advises prioritizing seven to nine hours of sleep nightly.
While not a direct causal factor, insufficient sleep and sleep disorders, particularly sleep apnea, are associated with elevated stroke risk. This link may be attributed to inflammation, reduced oxygen levels, and compromised cerebral blood flow.
Research from the University of Alabama at Birmingham, analyzing data from 5,666 participants over three years, indicated that the risk of stroke symptoms was four times higher among individuals sleeping less than six hours compared to those sleeping seven to eight hours.
However, Mclernon cautions against excessive sleep, stating, ‘Oversleeping is also linked to increased stroke risk. Aim to maintain an active lifestyle to promote optimal sleep quality.’
She also recommends engaging in exercise more than two days per week.
The CDC advocates that US adults should accumulate at least 150 minutes of moderate-intensity physical activity weekly, along with muscle-strengthening exercises at least twice a week.
‘Distribute exercise throughout four to five days each week, or daily. Incorporate strength training activities on more than two days weekly,’ Mclernon concludes.