Hur kan du minska risken för stroke?

Förebyggande av stroke

Juliet Bouverie OBE, Chief Executive Officer, Stroke Association says: "Not all strokes are avoidable, but as many as nine out of 10 could be prevented because they are linked to factors you can change or manage."

Contrary to popular belief, it's not just older people who need to know how to reduce their chance of stroke. While most cases occur in people aged over 65 years, a stroke can happen at any age.

What happens during a stroke?

There are two main types of stroke. A minority - 2-3 out of 20 strokes - involves a bleed into the brain. This happens when a blood vessel in the brain bursts. The rest are caused by a clot, which cuts off the blood flow through an artery in the brain.

In both of these, the blood supply that provides essential oxygen to your brain cells is suddenly cut off to a part of your brain. As a result, the affected cells become damaged or die.

Bouverie explains how serious this can be.

"The brain is the control centre for who you are and what you can do," she says. "The effects of a stroke can be life-changing for you and your family."

Stroke survivors speak out

Unfortunately, many people don't realise they're susceptible to stroke. In fact, according to a UK survey of stroke survivors by the Stroke Association in December 2021, more than four out of five said they hadn't realised their chance of stroke was high.

What's more, nine out of 10 stroke survivors would go back in time and urge their younger self to make lifestyle changes that may have prevented their stroke.

"When we asked stroke survivors what advice they would have given to their younger self and what changes they had made since their stroke, we were overwhelmed by the response, with more than 5,300 people contributing," says Bouverie.

How to reduce the risk of stroke

Blood supply to the brain can be cut off in two ways:

• Ischaemic strokes are caused by a blood clot.

• Haemorrhagic strokes are caused by bleeding on the brain.

There are several conditions affecting the heart and blood vessels (arteries), known as contributing factors that increase the likelihood of these events.

The good news is these can usually be prevented, managed, and improved through your lifestyle choices to minimise your chance of having a stroke.

Reema Pillai, a dietitian at Dietitian Fit, says: "Working on reducing your odds of developing certain conditions associated with stroke can help - such as obtaining optimal cholesterol levels and blood pressure."

Bouverie adds: "It's crucial that everyone knows that with some simple lifestyle changes, this likelihood could be reduced. The bonus is that these changes not only lower your chance of stroke but also bring a wide range of other health benefits."

Addressing stress levels

There is a growing body of evidence linking high levels of stress to stroke, as well as other diseases relating to the heart and blood vessels (cardiovascular diseases). In some severe cases, stress may place extra strain on your heart, resulting in raised blood pressure and blood sugar (glucose). Feeling highly stressed and following an unhealthy lifestyle often go hand in hand - further increasing poor physical and mentala hälsa.

Eating healthily

Altering your diet is one of the most effective methods of stroke prevention. This not only involves cutting back on unhealthy foods but making sure you're eating a nutritious and well-balanced diet.

Reducing salt intake

Reducing your salt intake should be a top priority. According to the World Health Organization (WHO), most people consume 9-12 grams a day of salt - twice the recommended maximum intake of 6 grams per day. This statistic is worrying, as salt is the main source of sodium which significantly contributes to high blood pressure.

Limiting saturated fat

Saturated fats can raise your cholesterol levels and cause excess viktökning - a contributing factor for stroke, type 2 diabetes, and other cardiovascular diseases. One study suggests that cutting back on saturated fats for at least two years can significantly lower your chances of cardiovascular diseases like stroke.

Drinking less alcohol

Following the UK alcohol guidelines of up to 14 units per week is also important for stroke prevention. What's more, sensible drinking can benefit your health in many other ways, from treating anxiety to reducing your chance of serious diseases like liver disease och cancer. There are many tips for reducing your intake. For example, the Stroke Association recommends introducing a number of alcohol-free days each week.

Losing weight

Reaching and maintaining a healthy weight can also lower your likelihood of stroke. BMI calculators can help to indicate if you're carrying a dangerous amount of excess weight. If so, your chances of developing the main contributing factors associated with stroke increase. Being overweight or having obesity can lead to a multitude of issues to do with your heart, respiratory system, immune response, cartilage and bones, and mental health.

Sluta röka

There is a lot of strong evidence linking rökning - which transfers harmful chemicals into your bloodstream - to strokes. One study found that smokers were six times more likely to have a stroke than non-smokers who had never been exposed to second-hand smoke. Smoking also makes you twice as likely to die from a stroke.

Exercising

Pillai says: "Keeping active and taking part in regular physical exercise provides a multitude of benefits, including helping to lower cholesterol and blood pressure, which can be contributing factors of a stroke."

You can participate in the Stroke Association's Stride for Stroke challenge - one step for each of the 1.3 million stroke survivors in the UK.

Monitoring your cholesterol and blood pressure

The Stroke Association recommends having your cholesterol and blood pressure checked regularly. This means a blood pressure check at least once a year - and a cholesterol check at least every five years, or more frequently if advised by your healthcare professional.