By Joke Kujenya
SIMPLE DAILY lifestyles such as eating healthier meals, staying physically active, sleeping properly and checking blood pressure regularly can help reduce the risk of stroke, The Stroke Foundation (TSF) has said.
JKNewsMedia.com reports that TSF explained that stroke occurs when blood flow to the brain is blocked or when a blood vessel bursts.
However, the foundation stressed that healthy lifestyle choices and early medical care remain central to prevention.
According to TSF, high blood pressure remains the biggest risk factor for stroke. The organisation advised people to check their blood pressure regularly, reduce excess salt and processed foods, take prescribed medication consistently and maintain a healthy weight.
It noted that many adults are encouraged to maintain blood pressure around 120/80 mmHg while consulting doctors for individual targets.
TSF also warned that poorly managed blood sugar increases stroke risk by damaging blood vessels.
Regular blood sugar monitoring, reducing excess sugar and refined carbohydrates, exercising consistently and taking diabetes medication as prescribed were listed among important preventive measures.
The foundation added that unmanaged Type 2 Diabetes significantly raises stroke risk.
Smoking was also identified as a major danger because it narrows and damages arteries while increasing clot formation.
TSF advised people to stop smoking completely, avoid secondhand smoke and seek support where necessary, noting that stroke risk begins to decline within months of quitting.
Heavy alcohol consumption was equally linked to increased blood pressure and irregular heartbeat.
The organisation recommended limiting alcohol intake, avoiding binge drinking and staying hydrated.
Regular physical activity was described as one of the simplest protective measures against stroke.
TSF recommended activities such as brisk walking, cycling, swimming, dancing and light strength training for 30 to 45 minutes at least five times weekly.
Walking, in particular, was described as one of the safest and most effective preventive exercises.
Healthy eating also featured prominently in the recommendations.
The foundation encouraged the consumption of vegetables, fruits, beans, fish, nuts and whole grains, while advising people to reduce fried foods, trans fats, sugary drinks, excessive salt and red meat.
TSF further linked the Mediterranean diet to lower stroke risk.
High cholesterol was also identified as a major concern because it can block arteries supplying blood to the brain.
The organisation advised reducing fatty and processed foods, exercising regularly and taking cholesterol medication where prescribed.
The foundation warned that stress and poor sleep can negatively affect blood pressure and heart health.
People were encouraged to sleep for seven to eight hours nightly, practise relaxation techniques, avoid excessive emotional stress and seek medical help for anxiety or depression when necessary.
Heart conditions such as irregular heartbeat, heart failure and valve disease were also listed among conditions that increase stroke risk.
TSF specifically identified Atrial Fibrillation as a major cause of stroke requiring proper medical management.
The organisation also highlighted warning signs of stroke using the FAST guide.
According to TSF, face drooping, arm weakness and speech difficulty require immediate emergency attention. Other warning signs include sudden confusion, severe headache, loss of balance, vision problems and numbness on one side of the body.
People above 40 years, individuals living with hypertension or diabetes, smokers, overweight persons, those with a family history of stroke and people with heart disease were advised to remain particularly vigilant.
The foundation further encouraged regular medical checks covering blood pressure, blood sugar, cholesterol, kidney function and heart rhythm to help detect risk factors early.
TSF also recommended daily preventive routines such as drinking water after waking, taking brisk walks and eating healthier meals including oats, millet pap, boiled plantain with vegetable sauce and fish.
People were also encouraged to stay hydrated and reduce sugary drinks and fried foods.
Among Nigerian foods recommended were ugu, bitter leaf, waterleaf, spinach, ewedu, beans, moi-moi, grilled fish, sweet potatoes, unripe plantain, millet, groundnuts, avocado and vegetable soups prepared with reduced salt and palm oil.
JKNewsMedia.com further reports that during a stroke emergency, people were advised to call 112 or the nearest hospital emergency line immediately, note when symptoms began, keep the affected person lying down with the head slightly raised and avoid giving food, water or medication.
TSF added that supplements and herbs sometimes associated with stroke prevention include Omega-3 fish oil, magnesium, CoQ10, Vitamin B complex with folate, garlic, zobo, moringa and bitter leaf extract.
However, the organisation advised people to consult doctors before using herbs or supplements because they may interact with blood pressure medication, diabetes drugs or blood thinners.
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