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Stroke, a word that seems far away from us, is quietly invading our lives. Especially in recent years, there has been an increase in the number of cases of stroke being sent to the hospital.
As medical experts, we have to pay attention to this phenomenon and explore effective strategies to prevent stroke. Today, we're going to talk about how you can reduce your risk of stroke by developing some good habits before meals.
Stroke, medically known as stroke, is a disease caused by a disorder of blood circulation in the brain and is divided into ischemic stroke and hemorrhagic stroke. In recent years, the incidence of stroke has increased significantly worldwide, especially in low- and middle-income countries.
According to statistics, there are 10.3 million new stroke cases worldwide every year. Of these cases, about 75% of stroke deaths and more than 80% of disability-adjusted life years (DALYs) occur in low- and middle-income countries.
The relationship between pre-meal habits and stroke prevention
Adopting some good lifestyle habits before meals can not only help us maintain a healthy weight and blood sugar levels, but also significantly reduce the risk of stroke. Studies have shown that moderate physical activity before meals, healthy dietary choices, and blood pressure and blood sugar control are all effective in stroke prevention.
Specific pre-meal habit recommendations
Control blood pressure: High blood pressure is one of the most important manageable risk factors for stroke. Ways to control blood pressure include reducing salt intake and exercising moderately. Walking before meals is an easy and effective way to help lower blood pressure.
Studies have shown that hypertension accounts for 65.1% of DALYs in low- and middle-income countries, compared to 59.8% in high-income countries. By controlling salt intake and increasing physical activity, the incidence of high blood pressure can be significantly reduced, thereby reducing the risk of stroke.
Healthy eating: Eating habits are essential for stroke prevention. Avoiding foods high in salt and sugar before meals and increasing your intake of fruits and vegetables can help reduce the risk of stroke.
The Mediterranean diet is a well-established healthy eating pattern that emphasizes eating more fruits, vegetables, whole grains, nuts, and healthy fats, such as olive oil. Studies have shown that adopting a Mediterranean diet can significantly reduce the risk of stroke.
Controlling diabetes and obesity: High blood sugar and obesity are important risk factors for stroke. It's important to monitor your blood sugar levels and maintain a healthy weight before meals.
Between 1990 and 2013, fasting blood glucose levels and body mass index (BMI) increased by 60% and 69%, respectively, in low- and middle-income countries, while in high-income countries they decreased by 7-8% and 5%, respectively. Therefore, by monitoring blood sugar levels and maintaining a healthy weight before meals, the risk of stroke can be significantly reduced.
Reduce alcohol intake: Excessive alcohol consumption increases the risk of stroke. Studies have shown that alcohol-induced DALYs account for 6.4% in low- and middle-income countries and 9.6% in high-income countries. Reducing or avoiding alcohol before meals can effectively reduce the risk of stroke.
Heart health management: Heart health is closely linked to stroke. Atrial fibrillation, rheumatic heart disease, valvular heart disease, etc. are all important causes of ischemic stroke. Having a heart health check-up before meals to control heart disease risk factors can effectively reduce the incidence of stroke.
Psychological stress management: Psychological stress is a significant risk factor for stroke. Psychological stressors, such as family and work stress, life events, and depression, are associated with a 2.2-fold increase in the risk of stroke. Engaging in relaxation activities, such as meditation and deep breathing exercises, before meals can help manage psychological stress, which can reduce the risk of stroke.
Environmental factors and prevention strategies
Air pollution is significantly associated with an increased risk of stroke. The study shows that household and ambient air pollution accounts for 33.7% of DALYs in low- and middle-income countries, compared to 10.2% in high-income countries. Improving indoor air quality before meals and using an air purifier can significantly reduce the risk of stroke.
The use of salt substitutes has been shown to be effective in lowering blood pressure, thereby reducing the risk of stroke. Using a low-sodium salt substitute before meals can effectively control blood pressure and prevent stroke.
Adopting a few simple but effective lifestyle habits can significantly reduce the risk of stroke. Controlling blood pressure, eating a healthy diet, managing diabetes and obesity, reducing alcohol intake, protecting heart health, managing psychological stress, promoting physical activity, and controlling air pollution are all important measures to prevent stroke.
Finally, what experiences and insights would you like to share? Feel free to leave a message in the comment area!
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3. O'Donnell MJ, Chin SL, Rangarajan S, et al. Global and regional effects of potentially modifiable risk factors associated with acute stroke in 32 countries (INTERSTROKE): a case-control study. The Lancet, 2016; 388:761-775.