Lao Li is a familiar face in our community, a retired middle school teacher who often walks his dog leisurely in the park. However, on a seemingly ordinary morning last year, a sudden stroke changed his life. Lao Li's right side suddenly became weak, and his speech became slurred. Fortunately, his wife immediately realized that this was a sign of a stroke and rushed him to the nearest hospital. After intense rescue and several months of rehabilitation, Lao Li's condition has improved significantly, but this experience has made him and his family deeply aware of the fragility of health and the importance of prevention.
Lao Li's case is not an isolated case, as stroke is becoming more and more common, and its occurrence is often closely related to our lifestyle. Next, we'll explore several of the major health issues that are seen as the "culprits" of stroke, while providing practical prevention strategies.
High blood pressure: a major risk factor for stroke
Increased blood pressure in systemic arteries – a quiet health killer
High blood pressure is the leading risk factor for stroke and has been called a "silent killer" by the medical community. It puts additional pressure on the artery walls, which can lead to damage to blood vessels in the long term, increasing the likelihood of blood clots and eventually stroke. According to the World Health Organization, people with high blood pressure have four times the risk of stroke compared to people with normal blood pressure.
Prevention Strategies:
Monitor your blood pressure regularly to know your blood pressure levels.
Adjust your eating habits, reduce salt intake, and increase fruits and vegetables.
Maintain regular physical activity, such as walking or swimming.
Diabetes: Blood sugar control and stroke risk
Abnormal glucose metabolism – the invisible enemy of blood vessels
Abnormal glucose metabolism not only affects the body's use of sugar, but also accelerates the process of vascular aging and dysfunction. Studies have shown that people with dybetic metabolism are twice as likely to have a stroke. A hyperglycemic state due to abnormal glucose metabolism can promote lipid accumulation in the arteries and increase the risk of vascular occlusion.
Management Strategy:
Check your blood sugar levels regularly and stay within the recommended range.
Use medications or insulin regimens recommended by your doctor.
Eat a balanced diet, avoid high-sugar foods, and increase your intake of high-fiber foods.
Hyperlipidemia: a hidden danger of dyslipidemia
Dyslipidemia – the invisible killer of cardiovascular health
Dyslipidemia is an abnormal level of cholesterol or triacylglycerol in the blood, which is detrimental to cardiovascular health and is an important cause of stroke. High blood lipids can lead to atherosclerosis, which gradually narrows blood vessels and obstructs blood flow, which increases the risk of stroke.
Improvement measures:
Limit your intake of saturated and trans fats, such as fast food and fried foods.
Increase foods rich in omega-3 fatty acids, such as deep-sea fish.
Lipid levels are checked regularly and, if necessary, medications are used.
Heart disease and stroke: the hidden dangers of irregular heartbeats
Irregular heartbeats, especially atrial fibrillation (atrial fibrillation), are the most directly associated with stroke in heart disease. Irregular heartbeats can lead to a decrease in heart efficiency and slow blood flow, which increases the risk of blood clot formation. These blood clots can break off and travel to the brain with the bloodstream, triggering a stroke. Preventive measures include regular ECGs, the rational use of anticoagulant medications, and the maintenance of heart health through aerobic exercise. Paying attention to the early diagnosis and treatment of arrhythmia is a key part of stroke prevention.
Overweight and stroke: the risk of obesity
Being overweight is an important risk factor for stroke. Obesity causes a variety of physiological changes, including high blood pressure and abnormal glucose metabolism, which are direct threats to stroke. Weight loss can significantly reduce the risk of stroke, and recommended methods include a balanced diet, regular exercise, and medical intervention if necessary. At least 150 minutes of moderate-intensity exercise per week can effectively promote weight control and improve cardiovascular health.
Bad habits and stroke: the effects of smoking and alcohol consumption
Smoking and excessive alcohol consumption directly increase the risk of stroke. Smoking causes blood vessels to constrict, blood viscosity increases, and arteriosclerosis increases, while alcohol causes a transient increase in blood pressure. Quitting smoking is one of the most effective measures to reduce the risk of stroke. For alcohol consumption, it is recommended to limit it to a low-risk drinking standard, i.e., no more than two drinks a day for men and no more than one drink per day for women.
Lack of exercise: activates the body and stays away from stroke
Lifestyle sedentation, especially prolonged sedentary periods, is directly associated with a high incidence of stroke. Regular physical activity improves blood circulation, strengthens heart function and reduces the risk of stroke. It is recommended to do at least 30 minutes of moderate-intensity activity a day, such as brisk walking, swimming, or cycling. In addition, intermittent standing activities, such as standing briefly or walking for a few minutes every hour, can also help improve circulation.
Through the implementation of these specific measures, everyone can effectively manage their own stroke risk factors and protect their health.