Stroke risk factors: How can I prevent one?

A stroke , also known as a cerebrovascular accident (CVA), occurs when blood flow to the brain is interrupted. This can happen for two main reasons: a blockage in the blood vessels (ischemic stroke) or a rupture of the blood vessels (hemorrhagic stroke). In both cases, the affected brain tissue does not receive enough oxygen and nutrients, which can cause permanent brain damage or even death.

The worrying thing is that strokes are one of the main causes of disability and death worldwide. Therefore, knowing how to reduce the risk of suffering one is essential.

Main risk factors for a stroke

There are several factors that can increase the likelihood of suffering a stroke . Some of them are unavoidable, such as age or family history. However, many others are related to lifestyle and can be modified. Let’s look at the most important ones:

1. High blood pressure

High blood pressure is the most important and common risk factor for stroke . When blood pressure is consistently high, it puts extra strain on blood vessels, which can weaken them and increase the risk of blockages or ruptures.

How to prevent it?

• Maintain a balanced diet low in salt and rich in fruits, vegetables and whole grains.
• Engage in regular physical activity, such as walking 30 minutes a day.
• Avoid excessive alcohol and tobacco consumption.
• Have regular medical checkups to monitor your blood pressure levels.

2. Diabetes

Diabetes increases the risk of stroke because high blood sugar levels can damage blood vessels, making them more likely to become blocked or rupture.

How to prevent it?

• Maintain a healthy weight.
• Control your blood glucose levels through proper diet and exercise.
• Follow your doctor’s instructions and, if necessary, take medication to manage diabetes.

3. Smoking

Smoking damages blood vessels and increases the likelihood of blood clots forming. It also reduces the amount of oxygen in the blood, which worsens brain damage in the event of a stroke .

How to prevent it?

• If you smoke, seek help to quit. There are therapies, medications and support groups that can make the process easier.
• Avoid exposure to secondhand smoke.

4. Sedentary lifestyle

Leading a sedentary lifestyle can contribute to obesity, hypertension and diabetes, all of which are risk factors for stroke .

How to prevent it?

• Incorporate at least 150 minutes of moderate physical activity into your week. This can include activities such as walking, swimming or dancing.
• Make small changes to your routine, such as taking the stairs instead of the elevator or taking short walks after eating.

Other factors to consider

In addition to the factors mentioned above, there are other conditions and habits that can increase the risk of stroke :

• High cholesterol : Excess cholesterol can clog your arteries. Maintain a balanced diet and consult your doctor if you need medication.
• Chronic stress : Prolonged stress can raise your blood pressure and affect your cardiovascular health. Practice relaxation techniques such as meditation or yoga.
• Excessive alcohol consumption : Excessive drinking can increase blood pressure and damage blood vessels. Moderate your consumption.

What changes can you make today to reduce your risk?

The key to preventing a stroke is adopting healthy habits. Although it may seem overwhelming to change several aspects of your life at once, remember that every small step counts. Here are some ideas to get you started:

• Prepare a weekly healthy meal plan.
• Set a schedule for walking or physical activity.
• Seek support from friends, family or groups to help you quit smoking or improve your lifestyle.
• Schedule a medical check-up to find out your blood pressure, sugar and cholesterol levels.

Preventing a stroke is no guarantee that it will never happen, but reducing risk factors can make a big difference. Most preventive measures are related to choices you can make in your everyday life. 

At RehabOT , we are committed to your health and well-being. If you have questions or need personalized guidance, please do not hesitate to contact us. Remember: every step you take toward a healthier lifestyle is a step away from the risk of a stroke .