Advice on how to reduce the risk of stroke
Did you know that stroke is the third most common cause of death and disability and the risk for both men and women rises sharply with age. A stroke occurs when blood supply to the brain is stopped or reduced as a result of bleeding inside the brain (cerebral haemorrhage) or blood vessels being blocked (infarction). Cerebral embolism, where a clot travels into the brain from another part of the body, has the same effect. Twenty-five percent of stroke victims die as a result of an attack; 50% of those who survive suffer some disability such as paralysis and loss of – or slurred – speech. Sight and facial movements are often affected. Research suggests that, in addition to the damage triggered by the stroke itself, further injury is caused after the stroke as the brain releases toxic substances that destroy brain tissue including nerve fibres.
It’s easy to ignore a disease that affects mostly elderly people on a ‘why worry about it now’ basis. But, with a few dietary and lifestyle amendments, strokes are believed to be almost entirely preventable.
It’s easy to ignore a disease that affects mostly elderly people on a ‘why worry about it now’ basis. But, with a few dietary and lifestyle amendments, strokes are believed to be almost entirely preventable.
IN CASE OF EMERGENCY
FIRST AID - FAST AID
LEARN THE F.A.S.T. RULE:
F = FACE. Has the eye, cheek and/or mouth dropped on one side of the face?
A = ARMS. Can the patient lift both arms up level with their shoulders?
S = SPEECH. Is their speech slurred or unintelligible?
T = TIME. Taking action quickly is essential. If you see any of these signs, call the emergency services (make sure you know the number if you are away from home as telephone numbers differ between countries) and tell them you think the patient is having a stroke.
Reducing risk through diet
Fresh produce: Diet appears to play a significant part in keeping the cardiovascular system healthy. I know I keep on saying it but fresh fruits and vegetables are really important, providing a number of potential anti-stroke nutrients including antioxidant vitamins A, C and E, carotenoids, phyto-oestrogens, tannins, and flavonoids, in particular, quercitin. Antioxidants protect LDL, the sticky should-have-less-of-it cholesterol from oxidative damage thereby reducing the risk of blood clotting. For every three servings of fresh vegetables and fruits eaten each day (a serving is a mere half a cup), risk is said to fall by 22 percent. Related substances are found in tea and, thank goodness, in red wine suggesting that a small increase in these beverages may offer further protection.
Alcohol: Studies show that sensible drinkers cut their risk of heart disease and stroke by half and, unexpectedly, that alcohol abstainers have a higher risk. However, the strong likelihood of liver damage and depletion of vitamins and minerals caused by excess consumption outweighs the benefits. (Please note the word small in relation to alcohol. I don’t want to spoil your fun but it’s worth reminding yourself what a unit of alcohol really looks like!)
Helpful foods: Apart from upping the fruit and veg rating of your diet, using walnuts, pumpkin seed and sunflower seeds regularly in salads and cereals is said to reduce stroke risk. Also helpful are oats, linseed, avocado pear and extra virgin olive oil.
Garlic: Garlic has long since won its scientific stripes. Research shows that it reduces cholesterol levels, blood fats, blood pressure, blood stickiness and clotting – all helpful anti-stroke attributes. It’s the fresh stuff that does the business so if you don’t like it raw, consider a daily capsule.
Alcohol: Studies show that sensible drinkers cut their risk of heart disease and stroke by half and, unexpectedly, that alcohol abstainers have a higher risk. However, the strong likelihood of liver damage and depletion of vitamins and minerals caused by excess consumption outweighs the benefits. (Please note the word small in relation to alcohol. I don’t want to spoil your fun but it’s worth reminding yourself what a unit of alcohol really looks like!)
Helpful foods: Apart from upping the fruit and veg rating of your diet, using walnuts, pumpkin seed and sunflower seeds regularly in salads and cereals is said to reduce stroke risk. Also helpful are oats, linseed, avocado pear and extra virgin olive oil.
Garlic: Garlic has long since won its scientific stripes. Research shows that it reduces cholesterol levels, blood fats, blood pressure, blood stickiness and clotting – all helpful anti-stroke attributes. It’s the fresh stuff that does the business so if you don’t like it raw, consider a daily capsule.
Food labels: Check food labels for sodium (salt). An estimated three quarters of our daily intake comes from processed and packaged foods such as ready meals, canned and dried soups, bread, breakfast cereals, biscuits, pizzas, pies, preserved meats, bacon and salted snacks. Although opinions remain divided on whether salt restriction is good for everyone, excessive consumption of salt could be responsible for several thousand stroke deaths per year. If you can’t live without it, sprinkling sea salt at the table may be more effective than putting it into cooking because the tongue gets a bigger flavour punch. But don’t drown your food in salt. Apart from the health damage, you’re just zapping your salty taste buds senseless so that they can no longer tell how salty anything is. In other words, the more you use, the more you need to use!
Water: Drink more water, even if you don’t feel thirsty. Dehydration may not appear to be a major health issue but, in fact, according to the U.S. Medicare register, ranks as one of the ten most frequently diagnosed disorders among hospitalised patients. Our thirst mechanism becomes less efficient as we age so we can’t always tell when we’re thirsty. Aim for six to eight cups or glasses of fluid each day; more if you sweat a lot, take exercise, are under significant stress, live, work or travel in an air-conditioned environment or are suffering from a virus. Fluid requirements increase when the body is dealing with any kind of fever, colds, influenza, bronchitis or other respiratory illness. More than a quarter of all cases of serious dehydration occur during the winter months because blood thickens when the body becomes chilled. Extra fluid in cold weather is just as important as it is in hot by helping to increase blood volume and reduce blood thickening.
Dehydraters: Coffee, alcohol and sugary drinks shouldn’t be relied upon as a sole source of fluid intake; alcohol and caffeine have a diuretic effect, increasing losses via the urine. Soups, fruits and vegetables, fresh juices, fruit and herbal teas, and water are valuable sources of liquid. Change to filtered water if the taste of tap water is a turn off. It vastly improves the flavour of tea and coffee.
Get moving: Those who take regular exercise are believed to be better protected. A sedentary lifestyle almost doubles the risk of stroke. Get regular checks for blood pressure. High BP really racks up your risk.
Finally, a note about aspirin: This drug is often seen as the best prevention of stroke (no, it isn’t a substitute for fresh fruit and vegetables!) and is used widely but really shouldn’t be taken without GP or specialist advice on dosage. Although there’s evidence that aspirin may be useful in helping to reduce secondary strokes, the belief that it prevents primary attacks isn’t clear. Studies also suggest there may be no benefit at all in low-risk patients with no history of cardiovascular disease. In addition, recommendations as to the correct dosage vary between experts; one study found that 30mg was as effective as nearly 300mg! So my advice would be: ask your GP about risks and benefits before you make any decisions about whether to take aspirin or not.
Here's wishing you the best of better health.
Kathryn Marsden
© Kathryn Marsden 2012/2013
Kathryn's views are completely independent. She is not employed by any pharmaceutical company, supplement supplier or food producer nor is she persuaded in any way, financially or otherwise, to recommend particular products or services.