Strokes are one of the most dreaded health conditions, according to research. Sadly, they are all too common, with statistics suggesting that almost 20% of people will have one by the age of 75.
In the UK, a new report says that some 80% of strokes could be prevented by lifestyle modification. If that is the case, then why aren’t we getting the message about taking responsibility for our own health?
The study, which looked at more than 26,000 people in 32 different countries identified ten factors which contribute to one’s risk of suffering a stroke:
- high blood pressure
- excessive alcohol intake
- lack of exercise
- poor diet
- smoking
- heart conditions
- obesity
- diabetes
- stress
- high cholesterol
When you consider the above list, all of them are well within your control (given that many heart conditions are also caused or exacerbated by poor lifestyle choices). Nor are any of them new or revolutionary – they simply take some personal effort and responsibility.
Lead author of the paper, Dr Martin O’Donnell says, “So much of the risk of stroke is modifiable by the individual. It’s not just one risk factor, it’s a collection of lifestyle choices – all interlinked. If you exercise and eat well, then you will be a healthy weight and less likely to get diabetes.”
Dr O’Donnell says that as the risk factors are so connected, even moderate changes would add up to a measurably lower risk of having a stroke. Obviously age and genetic factors cannot be adjusted, but simple steps such as eating less processed food (including sugar and salt), and exercising more frequently should be attempted.
It is always hard for people to undertake and maintain extreme changes in lifestyle and behaviour (will power usually has a finite lifespan, before ingrained habits recur), so attempting small changes on a daily basis is far more realistic.
Examples of small changes include
- adding one extra serving of fruit of vegetables at each meal
- reducing alcohol intake by a glass or two a day
- walking to minutes further than usual
- learning and adopting stress-relieving techniques such as meditation
- drinking an extra glass of water at each meal
- cooking more and ordering less takeout
- choosing whole foods and healthy oils
- laughing more
- engaging in social hobbies
- having regular checkups
“Ideally, healthy behaviour should start in youth, but it is never too late and you can do things in moderation,” he says.