A few lifestyle changes to help prevent a stroke

Lots of little things can trigger a stroke — a potentially life-altering brain attack that blocks blood flow and oxygen, destroying precious brain cells. Act now and there's plenty you can do to prevent a stroke.

What causes it?

• Most strokes are caused by a clot that cuts off blood flow to part of the brain. The rest happen when a blood vessel in or near the brain ruptures, cutting off oxygen to surrounding brain cells.

What are the symptoms?

• For men: sudden weakness or paralysis, usually on one side of the body; difficulty talking or understanding speech; blurred vision; dizziness or lack of coordination; severe headache; confusion.
• For women: loss of consciousness; shortness of breath; pain in the face, chest, arms or legs; seizure; fatigue; pounding or racing heartbeat. Before a major stroke, you may have a mini-stroke known as a transient ischemic attack or TIA. Symptoms include loss of strength or numbness in your face, arm or leg; confusion or inability to speak; loss of vision or headache. It may be temporary, but your risk of having a full-blown stroke greatly increases.

What should I do?

• Call your doctor immediately. Your doctor may put you on medications to prevent blood clots, lower cholesterol and reduce blood pressure, which can prevent a major stroke.

Lower your blood pressure:

• If your blood pressure is above 120/80, your risk of a stroke is dramatically higher. However, every five-point drop can cut your risk by 42 percent or more.
• With weight loss, exercise and a healthy low-salt diet, you may be able to reduce your blood pressure without meds.

Skip the burgers and beer:

• Triglycerides, a type of blood fat, are dangerous to brain health. You can tame high triglycerides by losing weight, skipping alcoholic beverages and having broiled or baked fish instead of burgers.

Stop smoking:

• Just 10 cigarettes a day increases your stroke risk by 90 percent. Quit today, and your stroke risk begins to fall; within five years, your risk is that of someone who never smoked.

Fix a fluttering heart:

• Atrial fibrillation — A-fib — quadruples stroke risk when the heart quivers instead of beating steady. It allows blood to pool in the heart and form clots. If you're over 65, ask your doctor to assess you for A-fib.

Take a low-dose aspirin:

• If you are a woman at high risk for a stroke, an 80 milligram aspirin tablet daily could protect your brain.
• In one study, aspirin cut women's risk by 17 percent. Ask your doctor if low-dose aspirin therapy is appropriate for you.

Walk five days a week:

• Taking a brisk 30 minute walk five times a week cuts your odds of a stroke by about 25 percent, but any vigorous physical activity — swimming, biking or aerobics — are good, too.

Practice resilience:

• Learning to let anxiety and stress roll off your back, in whatever way works best for you, could cut your stroke risk by 24 percent, say researchers.

Put fish on your menu:

• Enjoying broiled or baked fish one to four times a week could cut your stroke risk by 27 percent. Healthy fats in fish can keep blood vessels flexible and discourage plaque. Just skip the fried fish and chips.

Enjoy some alcohol:

• The key is to not overdo it. One to six drinks per week lowers stroke risk; having more than 21 per week raises it.

Go for whole grains: 

• Choose oatmeal, whole wheat bread and brown rice. A study showed that women who ate the most whole grains had a 40 percent lower risk of stroke than those who ate the least.

For most people, it is the collection of unhealthy habits -- not one specific thing -- that eventually leads to a stroke. By changing your lifestyle and adopting healthy practices across the board, you can dramatically reduce your odds of having a stroke. Plus, you'll feel happier and healthier today! It's a win-win scenario.