Health: 10 simple ways to avoid stroke
Here are 10 lesser known ways that help prevent the risk of stroke in about older and younger adults.
Unfortunately, stroke or heart attack is no more confined to the older adults. Stroke has spread and is spreading rapidly among the young world population. All thanks to their unhealthy sedentary lifestyle! Here are 10 lesser known ways that help prevent the risk of stroke in about older and younger adults.
1. Workout for at least 20 minutes a day: Desk job is the major culprit and main cause of obesity and stroke. We barely get time to go to the cafeteria to fetch a cup of coffee or the washroom to freshen up. But now this needs to be changed if we wish to live longer and healthier. Minimum 20 minutes of exercise or walking (brisk walking to be more specific) every day reduces the chance of stroke by at least 40 percent. Morning walk or morning walkout is the best thing to do. Those who do not get ample time in the morning can divide the schedule between morning and evening.
2. Keep yourself away from second hand smoke: Passive smoking is dangerous than active smoking. Cigarette smoking and second-hand exposure to smoke ups the risks of heart disease, lung disease and stroke.
3. Keep a check on cholesterol and blood pressure: Hypertension is the silent killer as it goes unnoticed in most individuals. Higher the blood pressure, greater is the risk of stroke. One needs to keep a regular check on blood pressure by taking readings at home and at doctor’s chamber. Taking regular readings will help the individual maintain and plan their lifestyle accordingly. Along with hypertension, cholesterol is also a major contributor to cardiovascular disease. Those at the risk of developing bad cholesterol should follow prescribed medication and diet therapy. This will help lower bad cholesterol and raise good cholesterol.
4. Limit calories and junk food intake: Fatty food intake and rise in calories go hand in hand. One should therefore keep a control on portion sizes and amount of sugar or sugary food intake. Burgers, cheese, ice cream, pizza, aerated drinks and any form of deep fried food items up the calorie intake. This in turn results in obesity and risk of stroke. Low fat dairy products, whole grains, green leafy vegetable, soups, nuts and fruits should be included in daily diet.
5. Increase olive oil cooked food intake: Olive oil is preferred over mustard oil for sauteing, baking, frying and drizzling food. It helps lower the risk of heart attacks. Research also shows that olive oil cooked food cuts the chance of stroke by around 40 percent.
6. Reduce stress: Stress can cause heart attacks and sudden death. There are plenty of options to avoid stress like yoga, meditation, laughing, adequate sleep, holidaying and attending religious services. Watching TV may not reduce tension, but can aggravate it. Limit watching TV and keep yourself engage in outdoor activities.
7. Loose belly fat: Belly fat is the major contributor to obesity. Belly fat tends to put pressure on chest and heart and increases the risk of asthma and stroke.
8. Make sure you sleep for a minimum 8 hours: Minimum 8 hours of sleep is a prerequisite to good health. Also, while sleeping, try to reduce snoring habits because as per studies, those who smoke are twice as likely to develop the risk of stroke and other heart diseases.
9. Keep mobile phones away from shirt pockets: The radiation passed through the mobile phones to your body is simply dangerous. Keeping mobiles in shirt pockets brings the device in contact with heart, which may be harmful and lead to stroke or heart attacks.
10. Drink in moderation: Studies show one drink a day can lower the risk of stroke. But, more than two drinks a day or binge drinking can only cause the reverse. Make red wine your first choice of alcohol and keep a check on portion choices. Remember, nothing in excess is good!
Following these simple steps can keep an individual away from stroke and early death. Love yourself first and do everything that will keep you fit and healthy forever.
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