Today is the eleventh World Stroke Day. Stroke is often referred to as “stroke”.
Stroke, heart attack and tumor are three diseases that are not unfamiliar to anyone, because they are too common in the middle-aged and elderly. About 1 in 5 people nationwide die from cerebrovascular disease, and stroke accounts for the majority of deaths.
Even if a stroke does not result in death, the result is often aphasia, paralysis, loss of mobility and bed rest ……
Of course, in the face of such a dangerous disease, we can still prevent and treat it.
According to the authoritative guidelines, we have compiled this “stroke prevention manual”, hoping to give our middle-aged and elderly friends a reference to stay away from stroke and live a long and healthy life.
Quit smoking: don’t give yourself any excuses
Smoking increases the risk of stroke by one to two times, and it also increases the risk of heart attack and cancer. Smoking is not only harmful to you, but also to the health of your family.
For your own sake, and for the sake of your family, be determined to quit smoking.
Limit alcohol: not to drink the best, non-drink limited
The relationship between alcohol and stroke is more subtle: some studies have found that a small amount of alcohol can reduce stroke, while a large amount of alcohol will increase the likelihood of stroke.
People who do not drink alcohol should not drink for the “possible benefits”. Because alcohol not only affects stroke, it is also a clear carcinogen.
For those who have to drink, make sure to control the amount: less than 25 g per day for men, equivalent to 750 mL of beer and 250 mL of wine; less than 15 g per day for women, equivalent to 450 mL of beer and 150 mL of wine.
Exercise: 40 minutes a day, 4 times a week
Compared with people who do not exercise, people who exercise regularly can reduce the risk of stroke by 25% to 30%.
It is recommended that middle-aged and older people exercise 3 to 4 times a week, lasting about 40 minutes each time. The main forms of exercise are walking, jogging, taijiquan, five birds play, square dance and other aerobic exercises.
However, when exercising in autumn and winter, you must pay attention to keep warm, otherwise it may also increase the risk of stroke. If you have indoor exercise conditions, of course, better.
Diet: 5 servings of fruits and vegetables per day
Diet should be low in sodium and high in potassium, high in calcium, high in fiber, rich in unsaturated fatty acids, and low in saturated fatty acids. Specifically: more vegetables and fruits, dairy products, less animal fats.
Research has found that the more fruits and vegetables you eat, the lower your risk of stroke. Eating 5 or more servings of fruits and vegetables a day significantly reduces the risk of stroke. (One serving is the size of a fist)
Weight loss: not just for looks
Obesity is linked to stroke, high blood pressure, diabetes, and heart disease. Whether the whole body is fat, or “general belly” should pay attention to weight loss.
If you lose weight, you are less likely to have a stroke.
Physical examination: focus on 5 indicators
The “root cause” of stroke is still vascular problems, blood vessel rupture, blood vessel blockage, will lead to stroke.
During the physical examination, blood pressure, blood sugar, blood lipids, electrocardiogram and carotid ultrasound need special attention, because these five tests are most closely related to stroke.
Blood pressure
If you are 35 years old or older, have your blood pressure taken at least once a year. People with a family history of hypertension and stroke should have their blood pressure measured more often.
For those who already have hypertension, blood pressure should be managed well: below 140 / 90 mmHg for general hypertension; below 150 / 90 mmHg for those older than 80 years.
Blood sugar
For those without risk factors for diabetes, screening for diabetes should be initiated after age 40. Those with a normal first screening should be rescreened at least once every 3 years.
For those who have diabetes, blood glucose should be controlled at 4.4-7.0 mmol/L, 2-hour postprandial blood glucose less than 10.0 mmol/L, and glycated hemoglobin less than 7% (in general).
Blood lipids
Men over 40 years of age and postmenopausal women should have annual blood lipid screening. Those who have high risk factors for heart attack or stroke, such as smoking and obesity, should have their lipids measured every 3 to 6 months.
Electrocardiogram
People with atrial fibrillation can easily form blood clots in the blood vessels, and when the clots block the blood supply arteries to the brain, a stroke can occur.
The electrocardiogram is one of the important tests to detect atrial fibrillation and should be taken seriously.
Carotid ultrasound
The carotid artery is the main artery supplying blood to the brain, and if there is plaque or abnormality in its inner wall, it is likely to be blocked and lead to stroke.
Carotid ultrasound can detect abnormalities in the carotid artery so that they can be treated as early as possible. Carotid ultrasound should be routinely checked for people older than 40 years old who are at high risk.
After all this, there are only 12 words.
Quit smoking, limit alcohol, exercise, diet, lose weight, and physical examination.
The most crucial thing is to practice. I hope you will all be able to avoid stroke and live a long and healthy life!