32 THE QUEENS COURIER • HEALTH • JANUARY 2, 2020 FOR BREAKING NEWS VISIT WWW.QNS.COM
health
Tips to improve wellness and prevent strokes
Stroke is oft en thought of as something
that happens to older people, but more
people under 50 are having strokes due to
increased risky behaviors, such as smoking
and untreated high blood pressure.
Strokes don’t discriminate, according to
the American Stroke Association, a division
of the American Heart Association,
the world’s leading voluntary health organization
devoted to fi ghting cardiovascular
disease and stroke. Th ey can happen
to anyone, at any age. About 1 in 4 people
worldwide will have a stroke in their lifetime.
However, up to 80 percent of fi rst
strokes may be prevented.
“Healthy habits can protect and improve
brain function and lower your stroke risk,”
said Dr. Lee Schwamm, MD, American
Stroke Association volunteer chairman
and executive vice chairman, department
of neurology at Massachusetts General
Hospital.
In recognition of World Stroke Day,
the American Stroke Association off ers
these fi ve tips to help reduce your risk of
stroke and maintain mental sharpness as
you age:
• Keep blood pressure in mind and under
control. High blood pressure is the No. 1
controllable risk factor for stroke. Work
with your doctor to manage your blood
pressure and get it into a healthy range
(under 120 over 80).
• Eat colorful fruits and veggies. Eating
lots of fruits and vegetables can lower
blood pressure over time, which may
help reduce your stroke risk. Some fruits
and vegetables, such as mangos, avocados
and blueberries, are especially rich
in vitamins and minerals that improve
brain function and heart health.
• Rest up. Getting 7-9 hours of quality
sleep each night can improve brain
function both today and long-term. A
soothing bedtime routine and avoiding
screen time before bed can increase
the quality of sleep you’re able to get.
Sleep-related breathing issues may also
increase stroke risk, so seek treatment
right away if you suspect sleep apnea or
similar problems.
• Meditate. Emerging science shows practicing
mindfulness and being aware of
your breathing may reduce blood pressure.
A quick way to be mindful anytime
is to pause, notice your breath and
observe details in your surroundings.
• Take a hike. Getting active activates
brain cells, encouraging them to grow
and connect more effi ciently. Aerobic
exercise, like going for a walk, also gives
your arteries a workout and makes your
brain more resilient to reductions in
blood fl ow that can cause strokes. To
maximize health benefi ts, the American
Heart Association recommends adults
get at least 150 minutes per week of
moderate activity or 75 minutes of vigorous
activity (or a combination) and
two days per week of moderate- to
high-intensity muscle strengthening
activity.
“Th ese simple suggestions are great for
everyone to follow, even if you don’t think
you’re likely to have a stroke,” Schwamm
said. “While many adults don’t think they
are at risk for stroke or reduced brain
function, the reality is that nearly half
of all adults in America have high blood
pressure, and untreated high blood pressure
is one of the most common causes of
stroke and also causes up to 60 percent of
dementia.”
— Courtesy of Family Features
/WWW.QNS.COM
