In my years of medical practice, I have witnessed the struggles of countless stroke patients and the tireless efforts of their families. Stroke, a condition medically known as cerebrovascular accident, often strikes unexpectedly, causing tremendous physical and psychological stress to patients and their families. It was these experiences that made me deeply appreciate the power of prevention.
I remember one time, Mr. Li, a 65-year-old retired teacher, was rushed to our hospital by his family. He suddenly had weakness in his left limb and slurred speech, and his family was as anxious as ants on a hot pot. After diagnosis, Mr. Li suffered a mild ischemic stroke. Fortunately, thanks to timely treatment, Mr. Li's symptoms did not change to long-term disability. During the treatment, I had an in-depth conversation with him and learned that he was eating heavily and doing little physical activity. This stroke is undoubtedly a wake-up call for years of unhealthy lifestyles.
Mr. Lee's case is not unusual, but every time I am deeply reminded of the importance of prevention. Many strokes can be avoided if you can adjust your daily lifestyle and have regular medical checkups.
Diet and lifestyle adjustments
1. Adjust your eating habits
Low-salt diet: A high-salt diet is a major trigger for high blood pressure, which is one of the main risk factors for stroke. It is recommended that the daily salt intake should not exceed 5 grams. The flavor of food can be added by using herbs and spices instead of salt.
Low-fat diet: Reduce your intake of saturated and trans fats, which increase the risk of cardiovascular disease. Foods rich in monounsaturated and polyunsaturated fats, such as olive oil, nuts and deep-sea fish, are recommended.
Eat more vegetables and fruits: Vegetables and fruits are rich in vitamins, minerals, and fiber, which are all key elements in protecting cardiovascular health. It is recommended to consume at least five servings of vegetables and fruits per day.
2. Maintain a moderate amount of physical activity
Exercise regularly: Middle-aged and older adults should do at least 150 minutes a week of moderate-intensity physical activity, such as brisk walking, swimming, or other aerobic exercise. These activities help maintain heart health and stable blood pressure.
Avoid sitting for long periods of time: Sitting for long periods of time increases the risk of health problems, including stroke. It is recommended to get up and move for 5 to 10 minutes every hour to improve blood circulation.
3. Quit smoking and limit alcohol
Quit smoking: Smoking can damage the walls of your blood vessels and increase your risk of stroke. No matter how long you've been smoking, quitting smoking will improve your health immediately.
Drink alcohol in moderation: Excessive alcohol consumption can lead to a variety of health problems, including high blood pressure. If you choose to drink alcohol, it should be limited to moderate amounts (no more than two standard alcoholic drinks per day for men and no more than one drink per day for women).
Regular medical check-ups and monitoring
Blood pressure monitoring
High blood pressure is one of the main risk factors for stroke. Every middle-aged and elderly person should have a home blood pressure monitor and measure their blood pressure at least once a day to track changes in blood pressure. If your blood pressure is over 140/90 mmHg, you should see your doctor to adjust your treatment.
Blood sugar and cholesterol tests
Diabetes and hypercholesterolemia are also associated with an increased risk of stroke. Have a comprehensive blood test at least once a year, including fasting blood sugar and cholesterol levels. The normal values of these indicators can help guide the adjustment of daily diet and lifestyle habits.
Electrocardiogram and carotid ultrasound
Irregular heartbeats and carotid artery stenosis are also signs of stroke. An electrocardiogram and carotid ultrasound are done every two years to detect potential heart problems and the health of the carotid arteries.
Lifestyle logs
In addition to medical testing, it is also very helpful to establish a lifestyle diary. Keep track of your diet, activity levels, sleep patterns, and any health-related changes. This information is invaluable to your doctor and can help them better understand your general health and adjust their treatment plan.
Strategies to deal with existing conditions
1. Management of hypertension
Blood pressure monitoring: It is recommended to measure blood pressure at least once a day and record the results. Using an automatic blood pressure monitor can be easily done at home.
Medication adjustments: Visit your doctor regularly to adjust or change your medications as recommended by your doctor. Do not stop the drug or change the dose on your own.
Lifestyle modifications: reduce salt intake, increase high-potassium foods such as bananas and spinach, maintain an appropriate weight, and engage in moderate-intensity activities such as brisk walking regularly.
2. Control of diabetes
Monitor your blood sugar: Use a home blood glucose meter to check your blood sugar levels regularly and adjust your diet and activity as directed by your doctor.
Diet management: Eat a balanced diet, reduce the intake of sugar and fine carbohydrates, and increase fiber.
Medication management: Use hypoglycemic drugs as prescribed, and adjust medications if necessary to keep blood sugar stable.
3. Adjustment of high cholesterol
Regular check-ups: A comprehensive lipid test should be performed at least once a year.
Dietary modifications: Reduce the intake of saturated and trans fats, such as fast food and fried foods, and increase foods rich in omega-3 fatty acids, such as deep-sea fish.
Exercise: Increase aerobic exercise, such as swimming or cycling, to help raise your Good Cholesterol (HDL) levels.
4. The importance of medication
Regular follow-up visits: Maintain regular communication with your treating physician to ensure that your medication regimen is best suited for your current health condition.
Understand the effects of medications: Understand the mechanism of action and possible side effects of each drug, and work with your doctor to adjust your treatment plan to achieve the best results.
Through these specific strategies, even middle-aged and older adults with pre-existing health conditions can effectively manage their condition and reduce the risk of stroke. Each step requires close collaboration with the doctor to ensure that every measure is safe and effective. It's not just an investment in your health, it's also about enjoying more healthy years.