Prevention

Preventing a First Stroke

 

For infomation on Preventing a Second Stroke: please click here

 

 stop smoking

Stopping smoking can cut the risk of a stroke in half, no matter how old you are or how long you have been smoking for!

Why not try......................

  • Self help books
  • Information leaflets
  • Stop smoking groups
  • Nicotene replacement therapy
  • NHS smoking helpline on 0800 022 4 332/www.gosmokefree.nhs.uk

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drink sensibly

Drinking too much alcohol raises our blood presure. Binge drinking is classified as drinking more than six units in six hours. This can cause blood pressure to soar causing a dangerous risk to stroke

A unit of alcohol is a small glass of wine, a pub measure of spirits or half a pint of weak beer/lager

  • Women should drink no more than 2-3 units of alcohol per day
  • Men should drink no more than three to four units per day

Try to ensure you have a few alcohol free days a week.

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fruit and veg

Improve Your Diet

  • Reduce your salt intake

Salt raises your blood pressure which is a risk factor for stroke. Do not add salt to your food and avoid processed food

  • Eat more fibre

Fibre helps to control blood fat levels. Why not try eating wholegrain cereals, porridge, brown rice, wholewheat bread, pasta and grains.

  • Limit your fat intake

Everyone needs some fat in their diet but too much can lead to clogging your arteries. Try avoiding margarine and butter and use vegetable seeds and nut oils instead.

Being overweight can cause high blood presure, diabetes abd heart disease which are all contributing risk factors for stroke.

  • Choose low fat proteins

Proteins which are high in fat contribute to the furring of the arteries. Red meat is high in saturated fat so why not choose fish, poultry (with the skins removed) game, or vegetarian alternatives.

  • Snack on fruit and vegetables

Eat as much fresh fruit and vegetables as you can as well as dried fruit. Try replacing these with your normal snack foods.

Everyone should aim to have five portions of fruit and vegetables every day.

One portion is 80 grames/ 3 ounces.

So why not try some of the following, all counting as one portion

  • an apple, orange, banana
  • a glass of orange juice
  • a large carrot
  • two broccoli florets
  • a handful of grapes
  • three tablespoons of peas

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exercise

Regular exercise helps to lower blood pressure, creates a healthy balance of blood fats and improves the bodies ability to handle insulin.

Just 30 minutes of activity, five days a week is enough to halve your risk of stroke!

If 30 minutes of exercise is too much in one go you can break it down into smaller sessions throughout the day. Take it slowly at first and build up to your thirty minutes a day. Don't overdo it. If you have not exercised for some time and are over 40 or have a medical condition, seek your doctors advice before you begin.

Pick an activity you enjoy. Why not try one of the following

  • Walking
  • Swimming
  • Dancing
  • Golf
  • Tennis
  • Gardening
  • Housework

As long as your activity makes you warm and slightly out of breath it counts as exercise.

Tips for adding activity into your day

  • Take the stairs not the lift
  • Walk to the shops instead of driving
  • Get off the bus before your sheduled stop and walk the rest of the way

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What can I do with my doctor to help prevent stroke?

doc and patient

  • Regularly check your blood pressure.

High blood pressure causes the arteries to fur up and causes strain on the blood vessels.

Untreated high blood pressure is the biggest single risk factor for stroke.

  • A healthy adult blood pressure would be less than 140/90mmHg

Small changes to your lifestyle and medication can all help reduce your blood pressure.

  • Control other medical conditions

Other medical conditions can be directly related to increasing your risk of stroke. Ensure you are prescribed the correct medication to control any medical conditions which you may have.

Be particularly aware of

  • Heart disease
  • An irregular heratbeat (Atrial Fibrillation)
  • High cholesterol
  • Diabetes

  • Tackle stress and depression

 Stress, depression and related illness' take their toll on the body and untreated can cause long term health problems.

  • Are you taking HRT/the contraceptive pill?

These drugs contain hormones. Hormones can cause the blood to become thicker and more likely to clot.                                                                                                                                                                                                                     
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