According to a sample survey of causes of death in China in 2008, stroke has become the first cause of death of our nationals. In recent years, the number of new cases of stroke in China reaches 2 to 2.5 million each year, and about 1.5 million people die of stroke each year.
Stroke, also known as stroke or cerebrovascular disease, is caused by a sudden rupture of a blood vessel in the brain or a blockage of a blood vessel that causes ischemia and hypoxia in the brain. Stroke is characterized by high incidence, high disability, high mortality and high recurrence rate. According to the data published by the Chinese Cardiovascular and Cerebrovascular Disease Epidemiology Collaborative Research Group, ischemic stroke (cerebral infarction) accounts for 62.4% of stroke patients, cerebral hemorrhage accounts for 27.5%, and subarachnoid hemorrhage accounts for 1.8%.
Stroke prevention starts with me.
Prevention of cerebrovascular disease is a long-term process and should not be a surprise. The four cornerstones of health should be mastered, i.e., reasonable diet, moderate exercise, smoking cessation and alcohol restriction, psychological balance, plus regular special medical checkups.
I. Reasonable diet
People should develop the habit of reasonable diet, can often eat the following foods.
Vegetables leafy vegetables such as: cauliflower, cabbage, celery, Brussels sprouts, etc. Leafy vegetables can provide a lot of fiber, vitamins, trace elements, etc., can prevent cardiovascular sclerosis. There are also spinach, lettuce, squash, zucchini, carrots, peppers, sweet potatoes, etc. These bright vegetables are not only rich in trace elements, vitamins, fiber, and do not contain antioxidant biotin, which can lower blood lipids and prevent vascular sclerosis. Commonly cooked with soybean oil, canola oil or olive oil, these vegetable oils are rich in unsaturated fatty acids, which can maintain normal cerebrovascular function.
Fresh fruits such as: apples, grapes, apricots, peaches, strawberries, tomatoes, etc. Fruits are rich in trace elements, vitamins, fiber and antioxidant biotin that can help prevent cerebrovascular disease.
Whole grains such as bread made from gluten-containing flour, brown rice, oatmeal, popcorn, etc. These foods contain high amounts of fiber, which can lower LDL cholesterol and prevent cerebral vascular hardening.
Low-fat or fat-free dairy products low-fat or fat-free milk, low-fat cow’s milk cheese, yogurt, etc., can reduce the risk of cerebrovascular disease. People who are not used to drinking milk can also consume soy milk, tofu, dried tofu, and fresh or dried beans. Beans contain a lot of plant proteins, lipids and fiber that are good for brain health.
Deep-sea fish such as tuna, salmon, sardines, swordfish, etc. Deep-sea fish is rich in unsaturated fatty acids and other nutrients, which are beneficial to the brain vascular health.
The right amount of red wine red wine has the effect of reducing low-density cholesterol, moderate drinking can reduce the risk of cerebrovascular disease.
Second, one hour of exercise every day
Now comfortable life, people eat well, move less, so it is important to strengthen the exercise of daily life, at least one hour of exercise every day, the body’s excess fat will be consumed. Exercise can be brisk walking, cycling, swimming, etc., as long as it suits you.
Third, quit smoking and limit alcohol
Frequent smoking is a recognized risk factor for ischemic stroke, and its pathophysiological effects on the body are multifaceted, mainly affecting the systemic vascular and blood system, accelerating atherosclerosis, promoting platelet aggregation, lowering HDL levels, etc. Long-term passive smoking can also increase the risk of stroke. Drinking alcohol must be moderate, do not abuse alcohol, the daily alcohol content of men should not exceed 50g, women should not exceed 20g.
Maintain a healthy mind and good mood
Avoid the causes of stroke, such as bad mood, anger, excitement, overexertion, overexertion, excessive exercise, sudden sitting up, constipation, watching TV for too long, etc.
Five, regularly do special medical checkups
Nowadays, people are more aware of medical checkups, but some problems are not easily detected during general checkups. Therefore, it is recommended to do specialized medical checkups, such as carotid ultrasound, in addition to blood lipid and blood sugar tests, to prevent stroke.