May is National Stroke Awareness Month
A stroke occurs when blood flow to part of the brain is interrupted by a blockage, clot, or bleeding, causing brain cells to begin dying within minutes. Warning signs can appear suddenly and may include a severe headache, vision problems, trouble speaking or understanding speech, dizziness, loss of balance or coordination, numbness, muscle weakness, or an inability to move part of the body.
Stroke remains the 5th leading cause of death in the United States and a major cause of long-term disability. According to current statistics, nearly 795,000 Americans suffer a stroke each year — more than 2,100 every day, or about one every 40 seconds. The risk of stroke also rises significantly with age, with the likelihood approximately doubling every 10 years after age 55. Statistics from 2020-2022 has shown a sharp rise of strokes in those aged 35-64 as well as those 15-49 years old.
Major risk factors that increase the likelihood of stroke include poor nutrition, high blood pressure, diabetes, cardiovascular disease, elevated LDL (“bad”) cholesterol, smoking, obesity, physical inactivity, and family history. There are preventive strategies to have healthier blood vessels and better circulation with healthy lifestyle habits such as:
- Eat a healthy diet. Eighty percent of chronic disease and inflammation (called the silent killer) can be avoided by eating an abundance of plants and keeping the blood sugar stable. Eating good food high in fiber and avoiding processed food within a caloric range for your gender and height can help people lose weight. Being overweight is a risk factor for cardiovascular disease.
- We need 9-13 cups of fruits and vegetables of all colors every day to get the nutrition we need to support our body’s systems. Foods high in potassium are effective in helping to avoid strokes such as spinach, sweet potatoes, bananas and white beans. Organic produce is best because toxic chemicals burden the body and can cause excess fat. (For information on an easy way to get more fruits & vegetables as a solid foundation for your day, click here.)
- Read labels and avoid food that has fractionated oils or added chemicals which may be flavoring, coloring and preservatives. Processed foods tend to be high in sodium, have added sugar and are low in fiber which are not health promoting, but are harmful even though they’re made to taste good and be addictive.
- We need lots of water, and there is no substitute. Avoid fruit juices, soda, and dairy. Limit alcohol and caffeine. Quitting drinking a daily soda can lower one’s risk of a stroke by 53%.
- Exercise. Once you get into the consistent habit of intentional movement, you will want that nice kick of endorphins that follow from getting the heart rate up! Do you need a place to start? Start with walking at a comfortable pace that you can do for 30 minutes, and then try to go further each time. Be hydrated, wear a good pair of shoes and use a fitness tracker app such as Runkeeper. You will want to focus on cardiovascular activities such as climbing stairs, jogging, biking, swimming laps at a level of moderate intensity at least 5 days a week. Exercising outside with good skin exposure to the sun will help the body produce Vitamin D, also important for avoiding a stroke.
- Sleep. Those who are over the age of 45 and get less than 6 hours of sleep have a greater risk of suffering a stroke. Snoring/sleep apnea can be hard on the heart and should be addressed. Going to bed by 10 PM to get 7-8 hours a sleep will provide the best quality of rest. There are repair and restoration processes, as well as growth hormone released while we are in deep sleep. Digital devices including television suppresses melatonin we need for sleep, so it is best to shut them off an hour before bedtime and create a routine such as reading, journaling or praying before going to bed.
- Be optimistic and at peace. Studies have shown that people who have sunny disposition and a positive outlook on circumstances have a 50% reduction in the risk of cardiovascular disease. We all have stress in life, but we can choose our perspective and see the opportunity to make the best of it.
Invest in good self-care and loving relationships. Set self-improvement goals and imagine how good it will be to achieve them and see yourself there. Get a buddy for accountability and find a supportive community to help you become all you can be!
This brain scientist had a stroke and described what was happening. This TED talk has had over 30 million views!
The Lord is my shepherd, I shall not want. He makes me lie down in green pastures;
He leads me beside quiet waters. He restores my soul…Psalm 23: 1-3
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