Stop Stroke Before It Starts: Proven Ways to Protect Your Brain and Vascular Health

Why It Matters – The Global Impact of Stroke

• Stroke is the second leading cause of death worldwide, claiming approximately 6.5 million lives annually.
• It is a leading cause of long-term disability, leaving millions with significant physical, cognitive, and emotional challenges.
• Each year, over 12 million people globally experience a stroke—one every 2.5 seconds.
• Approximately 1 in 4 people will have a stroke in their lifetime, but 90% of strokes are preventable through lifestyle changes and proper management of health conditions.

Top Strategies for Stroke Prevention

1. Control High Blood Pressure (Hypertension)

• Responsible for over 50% of all strokes globally.
• Check your blood pressure regularly—even if you feel well.
• Cut back on salt, eat a balanced diet (e.g., DASH diet), exercise regularly, and take any prescribed medications consistently.

2. Manage Diabetes

• People with diabetes are 2–4 times more likely to suffer a stroke.
• Monitor glucose levels, follow a low-GI, balanced diet, stay active, and take medications or insulin as directed.

3. Maintain Healthy Cholesterol Levels

• High LDL cholesterol contributes to atherosclerosis, a key risk factor for ischemic stroke.
• Eat more fibre and healthy fats (e.g., nuts, oily fish), and limit red meat and processed foods.
• Take cholesterol-lowering medications if prescribed.

4. Stop Smoking

• Smoking doubles the risk of stroke and accelerates vascular damage.
• Quitting smoking reduces stroke risk significantly within just a few years.
• Seek support through stop-smoking services, nicotine replacement, or medications.

5. Limit or BETTER avoid Alcohol Intake

• Heavy alcohol use raises blood pressure and increases stroke risk

6. Maintain a Healthy Weight

• Obesity increases the risk of high blood pressure, diabetes, and heart disease.
• Combine portion control, healthy eating, and regular activity for sustainable weight loss.

7. Stay Physically Active

• Physical inactivity increases stroke risk by 20–30%.
• Aim for at least 150 minutes of moderate-intensity activity weekly, such as walking, swimming, or cycling.
• Include strength and flexibility exercises for balance and muscle tone.

8. Treat Atrial Fibrillation (AF)

• AF increases stroke risk by up to fivefold due to irregular heartbeat and potential clot formation.
• Monitor for symptoms such as palpitations, breathlessness, or fatigue.
• Take anticoagulants (blood thinners) if prescribed.

9. Eat a Brain-Healthy Diet

• The Mediterranean diet is linked to a lower risk of stroke and heart disease.
• Emphasise fruits, vegetables, legumes, whole grains, nuts, and oily fish.
• Limit processed foods, red meats, added sugars, and trans fats.

10. Prioritise Stress Management and Quality Sleep

• Chronic stress and poor sleep elevate blood pressure and inflammation.
• Use relaxation techniques such as deep breathing, yoga, or mindfulness.
• Aim for 7–9 hours of quality sleep per night and seek help for snoring or suspected sleep apnoea.

Final Thoughts

Stroke is preventable in the majority of cases. Prevention starts with awareness and consistent action—through healthy habits, routine medical checks, and lifestyle adjustments.
Protect your brain. Know your risk. Act early.

Remember FAST:

• Face drooping
• Arm weakness
• Speech difficulty
• Time to call emergency services