Learn How To Prevent a Stroke With 7 Tips That Reduce Your Risk up to 88 Percent
From sipping tea to taking a warm bath, these small daily habits ward off 'brain attacks'
The American Stroke Association estimates that strokes affect 425,000 women in the United States per year, and women are at a higher risk than men. One reason: Since estrogen helps keep blood vessels healthy, drops in the hormone that occur after menopause can make the “brain attacks” more likely. Wondering how to prevent a stroke?
Encouraging research in the International Journal of Stroke found that 84 percent of strokes really are preventable. You already know the basics like eating a healthy diet with plenty of fruits and vegetables, getting regular physical activity and working to lower high blood pressure, high blood sugar and high cholesterol. And while these are crucial first steps, there are other tiny shifts you can make to your daily routine to help reduce your risk of stroke too. Keep reading to find out what really works.
How to prevent a stroke with 7 easy lifestyle tweaks
These smart, science-backed steps keep you healthy.
Woman's World Answers
Snack on carrots
The veggies have a reputation for safeguarding eyesight, but they help prevent strokes too. A Harvard study found women who enjoyed one large carrot daily noticeably lowered their stroke risk. Carrots’ beta-carotene and vitamin E thwart the cellular damage that contributes to strokes. Try dipping your carrots in hummus or full-fat dressing, since plant-based fats boosts absorption of these beneficial nutrients.
Enjoy a laugh
Whether you guffaw while watching The Golden Girls or giggle at your grandkids’ silly antics, you’re helping to reduce your stroke risk when you do. A report in the Journal of Epidemiology found that the odds of having a stroke were 38 percent lower in people who laughed nearly every day compared to those who laughed less frequently. Experts say laughter acts like a mini workout that helps prevent strokes by boosting circulation, lowering stress and keeping blood pressure in check.
Fill up on fiber
Boosting your daily fiber intake is one of the easiest ways to help ward off a stroke. Research in the journal Stroke found that not only does increasing your dietary fiber intake reduce the risk of a stroke, it also improves your odds of survival if you ever do suffer a brain attack. You add more fiber-rich foods such as fruits, vegetables, legumes and whole grains to your diet. And for an extra boost, consider stirring a fiber supplement such as Supergut Foundational Daily Fiber into your morning smoothie or cup of coffee.
Soak in the tub
Busy mornings may require quick showers, but make time for an evening soak whenever you can. According to a study in the journal Heart, taking a warm bath every day enhances circulation and blood vessel flexibility to decrease stroke risk by up to 46 percent compared to those who soaked just two times a week.
What’s more, a warm bath before bedtime triggers a drop in body temperature afterward that helps you sleep better. That’s key, since research in the Journal of Stroke and Cerebrovascular Diseases suggests that ample sleep safeguards against stress and inflammation to further reduce stroke risk.
Putter around the house
While getting at least 30 minutes of moderate-intensity physical activity five days a week is the gold standard when it comes to helping prevent a stroke, little bursts of activity add up too. Adding moments of physical activity to your day—even walking around as you refill your coffee or put a card in the mailbox—can help to cut your stroke risk, research suggests. The exercise you get from everyday activities keeps a lid on fibrinogen, a clot-causing blood protein.
Sip a cup of tea
Drinking tea helps prevent a stroke, and green tea has a particularly powerful effect. So say experts reporting in the journal Stroke, who found that drinking one to two cups of green tea per day slashed stroke risk by 88 percent in study participants—nearly 57 percent more than sipping the same amount of black tea did. Green tea is higher in compounds called catechins that reduce cholesterol while taming the inflammation that contributes to strokes.
Tip: When brewing green tea, steep for at least three minutes. A study in the Journal of Food Science and Technology showed that doing so optimized the tea’s catechin levels. One to try: Celestial Seasonings Authentic Green Tea.
Savor cheese pizza
Or savor a cheese-stuffed omelet. Whether you prefer mozzarella, cheddar or Swiss, enjoying your favorite cheese could substantially lower your stroke risk. Chinese researchers found that people who ate cheese daily were 29 percent less likely to experience a stroke than those who rarely ate cheese. The calcium in cheese helps keep a lid on blood pressure. Plus, the dairy treat contains peptide compounds that defend arteries against damaging LDL cholesterol.
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