How Stress And Hypertension Play Role In Early Strokes For Young Adults? - Dr Aashka Ponda
Stress can cause the heart to work harder, increase blood pressure, and increase sugar and fat levels in the blood. These things, in turn, can increase the risk of clots forming and travelling to the heart or brain, causing a heart attack or stroke.
As well, if you feel stressed, it can be hard to lead a healthy lifestyle. Instead of using exercise to relieve stress, you might overeat, eat unhealthy foods, drink too much alcohol or smoke. These behaviours, in turn, can increase your risk of developing heart disease and stroke.
More active men and women have a 25%-30% lower risk of stroke than those who are the least active. Physical activity has been shown to lower cholesterol, help maintain a healthy weight and lower blood pressure – all factors that can reduce stroke risk.
"The evidence for physical activity is undeniable", said Bushnell, who co-authored a 2014 statement from the American Heart Association and American Stroke Association on stroke prevention. "Even just moving around for 10 minutes every hour is better than sitting for an extended period of time. You don't have to run a 5K.
Role of high blood pressure, obesity and physical inactivity in causing stroke:
High blood pressure is a huge factor, doubling or even quadrupling your stroke risk if it is not controlled. High blood pressure is the biggest contributor to the risk of stroke in both men and women. Monitoring blood pressure and, if it is elevated, treating it, is probably the biggest difference people can make to their vascular health.
Your goal: An ideal goal is maintaining a blood pressure of less than 120/80. But there may be good reasons why you and your doctor will not want your readings to be this low. For some, a less aggressive goal (such as no higher than 140/90) may be more appropriate.
How to achieve it:
Reduce the salt in your diet to no more than 1,500 milligrams a day (about a half teaspoon).
Avoid high-cholesterol foods, such as burgers, cheese, and ice cream.
Eat 4 to 5 cups of fruits and vegetables every day, one serving of fish two to three times a week, and several daily servings of whole grains and low-fat dairy.
Get more exercise — at least 30 minutes of activity a day, and more, if possible.
Quit smoking, if you smoke.
If needed, take blood pressure medicines.
Obesity, as well as the complications linked to it (including high blood pressure and diabetes), raises your odds of having a stroke. If you're overweight, losing as little as 10 pounds can have a real impact on your stroke risk.
Your goal: While an ideal body mass index (BMI) is 25 or less, that may not be realistic for you. Work with your doctor to create a personal weight loss strategy.
How to achieve it:
- Try to eat no more than 1,500 to 2,000 calories a day (depending on your activity level and your current BMI).
- Increase the amount of exercise you do with activities like walking, golfing, or playing tennis, and by making activity part of every single day.
- Exercise contributes to losing weight and lowering blood pressure, but it also stands on its own as an independent stroke reducer.
Your goal: Exercise at a moderate intensity at least five days a week.
How to achieve it:
- Take a walk around your neighbourhood every morning after breakfast.
- Start a fitness club with friends.
- When you exercise, reach the level at which you're breathing hard, but you can still talk.
- Take the stairs instead of an elevator when you can.
- If you don't have 30 consecutive minutes to exercise, break it up into 10- to 15-minute sessions a few times each day.
