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Reduce Your Risk of Stroke by 80% with These 8 Simple Steps

80% of strokes are preventable through certain lifestyle factors such as diet, exercise, maintaining a healthy weight, controlling blood sugar and blood pressure, and stopping smoking.

Recent studies have also emphasized the importance of dietary intake of vitamin C and iron and potassium. Fiber is also important. Researchers have found that for every seven grams of fiber consumed each day, the risk of stroke decreases by 7%. Dietary fibers are indigestible parts of plants that can be soluble or insoluble. Water-soluble fiber has been found to reduce the risk of stroke the most, but your diet should ideally include foods high in soluble fiber as well as insoluble fiber, such as:
– psyllium husks,
– Flax and chia seeds
– Green beans
– Cauliflower
– Vegetables like broccoli and Brussels sprouts
– Almonds and berries

In general, most strokes could be prevented with a healthy lifestyle. In short, your lifestyle has a direct impact on your risk of stroke, and even small changes can make a difference.

Here are 8 simple steps you can take to further reduce your risk:

1 A varied exercise program

Exercise can significantly help improve insulin and leptin receptor signaling, which will normalize your blood pressure and reduce your risk of stroke. Try a comprehensive physical activity program that includes high-intensity interval training along with low-impact strength training, stretching, and core strength training.

If you’ve had a stroke, exercise is also very important, as research shows it can significantly improve both your mental and physical recovery.

2 Ban on processed meat

Certain preservatives, such as sodium nitrate and nitrite, found in smoked and processed meats have been shown to damage your blood vessels, which could increase your risk of stroke. Avoid any type of processed meat and choose organic, grass-fed meat instead.

3 No more sodas

A study presented at the 2011 American Stroke Association International Conference showed that just one diet soda a day can increase your risk of stroke by 48%. Ideally, try to eliminate all sodas from your diet, because a single can of classic soda contains almost twice the daily amount of fructose that should not be exceeded to maintain health and prevent disease.

4 Be careful not to let your stress get the better of you

The more stressed you are, the higher your risk of stroke. Research has shown that every time a person drops a notch on their well-being scale, their risk of stroke increases by 11%. Not surprisingly, the relationship between psychological distress and stroke is more pronounced when the stroke is fatal. There are a number of very successful ways to reduce stress, such as: prayer, meditation, laughter, and yoga.

5 Top Vitamin D Levels

Low vitamin D levels double the risk of stroke in Caucasians. Many people choose to take vitamin D3 supplements to increase their vitamin D levels. Instead, boost your levels with adequate sun exposure, 20 minutes/day. Ideally, you’ll keep your vitamin D levels between 50 and 70 ng/mL year-round.

6 hormone replacement therapy (HRT) and birth control pills

If you’re using any hormonal birth control method (whether it’s the pill, patch, vaginal ring, or implant), it’s important to understand that you’re taking synthetic progesterone and estrogen. This is really not conducive to maintaining optimal health. These birth control pills contain the same synthetic hormones as those used in hormone replacement therapy (HRT), the risks of which are well known, including the risk of blood clots, stroke, heart attack or breast cancer.

7 Statins: an additional risk of recurrence

Statins are medications that are commonly prescribed to reduce the risk of heart disease and stroke. However, research shows that these cholesterol-lowering drugs increase your risk of having a second stroke if you’ve already had a first one. There are two possible explanations for this: either the drugs lower your cholesterol levels too much, increasing the risk of bleeding in the brain, or they affect the clotting factors in your blood and increase the risk of bleeding.

8 Walking barefoot on the earth: the “ground” to reconnect with the earth

Walking barefoot (or “earthing”) has powerful antioxidant effects that help reduce inflammation in your body. The human body seems perfectly attuned to “work” with the earth, in the sense that there is a constant flow of energy between our body and the earth. When you put your feet on the ground, you pick up large amounts of negative electrons through the soles of your feet. Grounding helps thin your blood by increasing its zeta potential. This gives each blood cell an extra negative charge, which helps them repel each other so blood flows and is less prone to clots. This can significantly reduce your risk of stroke.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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Stroke Physical activity Risk of stroke Statins Vitamin D

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