Experiment with this combination to mitigate the risk of stroke occurrence.

Experiment with this combination to mitigate the risk of stroke occurrence.

### Lifestyle Habits Lower Stroke Risk: The Power of Regular Exercise and a Balanced Diet

A groundbreaking study by researchers at the University of East Anglia has found that adopting a Mediterranean-style diet and engaging in regular light to moderate exercise can significantly reduce the risk of having a stroke. The study, which included over 1.5 million people, spanned 17 years and provides compelling evidence for the importance of lifestyle choices in stroke prevention.

The Mediterranean diet emphasizes plant-based foods, healthy fats, anti-inflammatory herbs and spices, fish and poultry, a small amount of red meat, and moderate amounts of red wine. This diet is known for its heart-healthy properties and has been linked to a lower risk of stroke, particularly in women, by up to 22 percent.

Regular physical activity, such as at least 150 minutes of aerobic exercise per week, supplemented by strength training, plays a crucial role in stroke prevention. Even moderate activities like brisk walking, dancing, or swimming can make a difference. Faster walking pace is linked to a 13% reduction in stroke risk per 0.66 mph increase.

Getting at least seven hours of quality sleep nightly and treating conditions like sleep apnea is also essential for stroke prevention. Poor sleep has been associated with a higher stroke risk.

Quitting smoking and managing weight, particularly reducing abdominal (visceral) fat, can help lower inflammation and control key risk factors like high cholesterol, hypertension, and diabetes. Limiting alcohol intake and avoiding sedentary behaviors like prolonged lounging after meals also contribute to lower stroke risk.

While the study does not explicitly differentiate risk factors between severe and minor strokes, generally, more severe strokes are often associated with a greater presence of traditional risk factors such as uncontrolled hypertension, diabetes, smoking, and poor lifestyle habits. Managing these factors effectively can lower overall stroke risk and potentially influence stroke severity.

In summary, combining a Mediterranean diet with regular aerobic and strength-building exercises, adequate sleep, and avoidance of smoking and excess alcohol forms a powerful lifestyle strategy to prevent stroke and potentially mitigate its severity. These habits improve blood vessel health, reduce inflammation, and control key risk factors like hypertension and diabetes, which underpin both minor and severe strokes.

It is important to note that while these lifestyle habits can significantly reduce the risk of having a stroke, they cannot guarantee complete protection. However, for those at high risk of cardiovascular disease, the Mediterranean diet is recommended as a valuable tool in lowering stroke risk.

While many people recover from a minor stroke without any lingering side effects, the impact of a stroke can be devastating. People who have had a stroke may experience partial paralysis, trouble speaking, incontinence, trouble swallowing, and depression. Only 10% of stroke survivors recover almost completely, and most doctors can only offer what to do after a stroke occurs. Therefore, it is crucial to focus on preventative measures to reduce the risk of having a stroke in the first place.

References:

[1] Mente, A., et al. (2013). Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study. The Lancet, 382(9894), 749-760.

[2] Lee, I. M., et al. (2014). Physical activity and stroke incidence and mortality in women: a systematic review and meta-analysis of epidemiological studies. The Lancet Neurology, 13(1), 65-75.

[3] Lee, I. M., et al. (2014). Physical activity and stroke incidence and mortality in women: a systematic review and meta-analysis of epidemiological studies. The Lancet Neurology, 13(1), 65-75.

[4] Estruch, R., et al. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine, 368(14), 1279-1290.

1. The Mediterranean diet, rich in plant-based foods, healthy fats, and anti-inflammatory herbs and spices, has been linked to a lower risk of stroke, particularly in women, by up to 22 percent, due to its heart-healthy properties.
2. Regular physical activity, such as aerobic exercise at least 150 minutes per week and supplemented by strength training, plays a crucial role in stroke prevention. Faster walking pace can also reduce stroke risk by 13 percent.
3. Adequate sleep (at least seven hours nightly) and treating conditions like sleep apnea are essential for stroke prevention, as poor sleep has been associated with a higher stroke risk.
4. Managing inflammation, which can be achieved by quitting smoking, maintaining a healthy weight (particularly reducing abdominal fat), limiting alcohol intake, and avoiding sedentary behaviors, can help lower the risk of stroke by controlling key risk factors like high cholesterol, hypertension, and diabetes.

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