20 useful tips to prevent stroke

MANILA, Philippines — There is a common misconception that patients always survive their first stroke.

But according to Dr. Willie T. Ong, a cardiologist and internist, even first stroke attack can be deadly.

A stroke occurs when there is a lack of oxygen supply to the brain, causing some brain cells to die.

Ong, who is also a columnist for The STAR, shares on his blog some of the best ways to prevent a stroke.

1. Keep your blood pressure below or equal to 120 over 80. High blood pressure makes your heart pump and work harder. If your blood pressure is 140 over 90 or higher, consult your doctor.

2. Keep your fasting blood sugar below 120 mg/dL (6.7 mmol/L)  if you are diabetic. However, the normal blood sugar level for non-diabetics is 100 mg/dL (5.6 mmol/L) and below. Diabetes is very harmful to the arteries of the brain. The longer you have diabetes, the worse the condition of your arteries is. Test your fasting blood sugar and Hemoglobin A1C to find out if you have diabetes.

3. Keep your total cholesterol levels below 200 mg/dL (5.2 mmol/L). Cholesterol plaques can get stuck on your arteries, which can restrict blood flow to the brain. High cholesterol levels can be due to a high-fat intake or may be inherited from your parents.

4. Check your complete blood count or CBC. The CBC test will include the hemoglobin and hematocrit levels, which measures the amount of red blood cells in the body. We don’t want levels that are lower or higher than normal. A high hematocrit level (usually due to excessive smoking) makes the blood “thicker” and can impede the smooth flow of blood to the brain.

5. Keep your weight down. Check your ideal body weight and go no higher than 10% above your ideal weight.

6. Stop smoking. One cigarette stick contains 10 mg to 20 mg of nicotine, which can cause the blood vessels to constrict, thereby decreasing blood flow and raising the blood pressure. All these bodily changes make one prone to a stroke.

7. Limit alcohol intake. Binge drinking and excessive alcohol intake can increase your risk for a stroke. Men are limited to having two wine glasses a day and women can drink up to one wine glass a day.

8. Don’t use illegal drugs. Some drugs like shabu (methamphetamines) can directly cause a stroke, even in a young individual. These harmful drugs can cause the blood vessels to constrict (undergo spasm) and the blood pressure to shoot up.

9. Avoid air pollution. A Taiwan study published in Stroke journal reports that high pollution levels increases the stroke risk in the population. According to Professor Chun-Yuh Yang, people living in heavy industrialized areas are more exposed to pollutants (particulate matter and nitrogen dioxide) that can lead to a stroke.

10. Avoid hot weather. In the same study by Professor Chun-Yuh Yang, being exposed to warm weather is another aggravating factor for a stroke. Professor Yang advises the public to stay indoors or use air-conditioned cars. In a similar manner, you can limit your golf games to the early mornings or late afternoons, when there is less heat.

11. Avoid fatty foods and meat products. Foods that are rich in saturated fat and cholesterol (found in animal meat) may increase the fatty deposits in your arteries. Although this link between fatty foods and stroke is still being challenged, I would strongly urge you to voluntarily cut down on your intake of meat, butter, margarine and junk foods.

12. Eat colorful vegetables and fruits. Eating healthy is all a matter of getting used to the taste. After two weeks of eating healthier foods like vegetables, fruits and fish, your taste buds will adapt and you might even abhor eating those “oily and fatty meats” you used to crave for.

13. Relax and reduce stress. Chronic stress may cause the blood pressure to rise and the body to release “stress hormones,” which are harmful to the blood vessels. Watch a funny movie, read an inspirational book or just chill out and relax.

14. Don’t get angry. Be more tolerant of other people. Keep cool and keep your blood pressure down.

15. Get enough sleep. Take frequent breaks to recharge your body.

16. Don’t travel continuously. It’s true that traveling can be a relaxing experience. However, I have seen many patients suffer a stroke because of the heat, fatigue and the hassles of travel. Hence, make sure that your travels are scheduled, and with enough time to rest between trips.

17. Moderation with drinking coffee. It’s unclear whether coffee has a beneficial or harmful effect on the brain. But one study reports that we should not drink three or more cups of coffee a day. This may cause high blood pressure and palpitation. On the other hand, green tea appears to have a beneficial effect on reducing stroke risk.

18. Avoid constipation. The act of straining can be harmful to the heart and blood vessels. Eat selected fruits (like papaya and watermelon) and high-fiber vegetables to keep your stools soft.

19. Consider aspirin. Aspirin makes the blood thinner and can help improve blood flow. Ask your doctor about the pros and cons of taking aspirin 80 mg tablet once a day. The benefit is greater for middle-aged males and those with high blood pressure, heart disease and diabetes.

20. Practice a healthy lifestyle. Engage in regular exercise, keep your weight down and eat more healthy foods. Finally, visit your doctor regularly for your check-ups. Good luck.