It can be quite frightening to think that you could wake up one morning feeling perfectly fine, only to face a sudden life-altering event later that day.
While strokes can occur without warning, understanding how to prevent them could enhance your physical and mental wellbeing.
In Scotland alone, an estimated 15,000 people endure this experience each year. It makes strokes the third most common cause of death in the country and the leading cause of severe disability among adults, the Scottish Stroke Care Audit reveals.
This has a profound effect on health services in the country, with hospital care for stroke patients accounting for 7% of all beds and 5% of the entire NHS budget.
Continue reading to discover some essential information about strokes and invaluable practical steps to reduce your risk.
A stroke is usually caused by a blockage of blood to your brain and can have lasting effects
A stroke occurs when the blood supply to your brain is cut off, resulting in the death of brain cells. There are two main types of strokes:
Ischaemic strokes – The Stroke Association reveals that these account for around 85% of all strokes, and they’re often caused by a blockage that cuts off blood supply to your brain, usually due to a blood clot.
Haemorrhagic strokes – These occur when a blood vessel in your brain bursts.
Several medical conditions can heighten your risk of a stroke, such as high blood pressure, diabetes, and high cholesterol.
A stroke can be life-changing, affecting your physical abilities, cognitive functions, and overall mental wellbeing.
It’s worth noting that symptoms do vary depending on the person and the area of the brain affected, though there are some common indicators to stay vigilant for.
A helpful way to remember the symptoms is with the acronym “FAST”, which means:
Face – You may experience weakness on one side of your face
Arms – You may struggle to lift both of your arms
Speech – You may have difficulty speaking, and your words sound slurred
Time to call 999.
It’s essential to remember that even if your symptoms resolve quickly, you should still seek help right away.
There are several helpful ways to reduce your risk of experiencing a stroke
While some factors are beyond your control, there are several proactive steps you can take to significantly lower your risk of experiencing a stroke – read on to find out how.
1. Get plenty of exercise
Regular exercise is a crucial step in reducing your risk of a stroke. This is because engaging in physical activity helps lower your blood pressure, improve cholesterol levels, and maintain a healthy weight.
The NHS recommends that adults should aim to do at least 150 minutes of moderate-intensity activity a week – which could include brisk walks, cycling, or swimming – or 75 minutes of vigorous-intensity activity.
If you struggle to stay motivated, you may want to join a local sports club. Organisations such as Sport Scotland provide invaluable resources and information about local sports hubs where you can connect with others and find physical activities that interest you.
Additionally, you could consider minimising the time you spend sitting or lying down. Even just going for a brisk walk after breakfast or during your lunch break could help you reduce your stroke risk.
2. Maintain a healthy diet
Your diet is just as important as exercise when it comes to managing your stroke risk. This is because unhealthy foods can often lead to higher blood pressure and cholesterol levels, increasing your likelihood of experiencing a stroke.
As such, it’s worth sticking to a balanced diet of:
Fruits
Vegetables
Whole grains
Lean protein
Healthy fats.
Not only could this help you control your weight, but it could also contribute to far better cardiovascular health. Our article ’10 ways to improve your heart health if you’re over 50’ contains some helpful tips.
Just make sure that you balance your diet and avoid eating too much of any one food, especially those that are processed or contain lots of salt.
In fact, the NHS recommends limiting your salt intake to no more than six grams a day, which is equivalent to around one heaped teaspoon. Excess sodium can increase your blood pressure, ultimately putting you at a higher risk of experiencing a stroke, so it’s essential to pay attention to your salt consumption.
3. Cut down your alcohol intake, and stop smoking
While you may enjoy the occasional dram, it’s important to be cautious about your overall alcohol consumption.
The Stroke Association warns that excessive drinking, especially binge drinking, can significantly increase your risk of a stroke. It recommends limiting your intake to no more than 14 units of alcohol each week, which is roughly equivalent to six pints of average-strength beer or six 175ml glasses of wine.
If you’re struggling to cut back on drinking, you might want to set daily limits for yourself, or alternate alcoholic drinks with water.
Additionally, reaching out for support from your loved ones, or even professional groups, can be incredibly helpful. An excellent place to start looking for help is through the Scottish Recovery Consortium, which offers a wealth of information regarding assistance.
Reducing the amount you smoke – or quitting altogether – can also lower your risk of a stroke. This is because smoking damages your blood vessels and raises blood pressure, making you far more vulnerable to a stroke.
Better yet, you’ll also improve your overall health by quitting smoking and decrease the likelihood of developing other serious conditions, such as heart disease or cancer. Make sure to read our articles about three of the most common cancers in over-50s men, and women, to learn more about these life-threatening conditions.
Of course, quitting entirely is much easier said than done. Though, seeking professional support could give you the push you need to cut smoking out of your life.
In Scotland, the NHS offers free smoking cessation support and has a directory of local resources to help you succeed.
Get in touch
We always work hard to make sure that your financial health is just as good as your physical health.
To find out more about how we could help, email us at enquiries@darscowealth.co.uk or call 07913 112717.
Please note
This article is for general information only and does not constitute advice. The information is aimed at retail clients only.
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