Stroke prevention: Proven methods to safeguard against strokes and boost brain health

Each year, strokes impact millions worldwide, often leaving lasting disability in their wake. Yet, up to 80% of strokes are preventable through managing key risk factors and adopting a brain-healthy lifestyle. A stroke occurs when blood flow is interrupted to part of the brain, depriving cells of vital oxygen and nutrients. This can cause brain damage, impacting functions like speech, movement, and memory.

While strokes strike individuals of all ages, the risk increases as you get older.

One of the biggest risk factors for stroke is high blood pressure. When your blood pressure is elevated, it adds excessive force against artery walls over time, increasing the likelihood of damage and blockages that can lead to stroke. Getting your blood pressure checked regularly and keeping it in a healthy range through lifestyle changes, medication if needed, or a combination of both approaches is crucial for prevention.

Cholesterol levels are another key contributor. Excess cholesterol, especially LDL or "bad" cholesterol, can accumulate on artery walls, narrowing the pathways for blood flow. Eventually, this buildup can set the stage for a blockage and stroke. Lifestyle factors like diet, exercise, and possibly cholesterol medication can help manage levels.
Smoking is a significant stroke risk factor, doubling the risk of the ischemic type caused by artery blockages. The good news is that quitting smoking, even later in life, can drastically reduce this elevated stroke risk over time as your body recovers. There are many evidence-based resources available to support you in becoming smoke-free successfully.

Diet and physical activity also play a major role. An inactive lifestyle and poor dietary habits increase stroke risk factors like obesity, high blood pressure, high cholesterol, and diabetes. Conversely, making heart-healthy food choices like vegetables, fruits, whole grains, lean proteins, and healthy fats combined with regular physical activity most days can go a long way in prevention.

Similarly, excessive alcohol intake can raise blood pressure and triglyceride levels, increasing stroke risk, especially from bleeding in the brain. It's advisable to follow recommended alcohol consumption guidelines.

For those with atrial fibrillation, a type of irregular heart rhythm, stroke risk is elevated as the arrhythmia can cause blood to pool and clot, traveling to the brain. Taking medications as prescribed and making lifestyle changes to control other risk factors is important with this condition.

While risk factors like age, family history, gender, and race can't be modified, adopting preventive lifestyle habits is still highly protective. Stroke is largely preventable, but Being proactive about your brain health through diet, exercise, managing medical conditions, and other positive habits can safeguard your future. Have an open conversation with your doctor about personal stroke risk factors and build a prevention plan together - an ounce of prevention is worth years of protected brain health.

(Author: Dr. PN Renjen, Senior Consultant, Neurology, Indraprastha Apollo Hospitals)
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