The brain is the body’s most important organ. Cerebrovascular diseases affect the brain’s blood vessels and circulation and are serious health concerns. Strokes and brain hemorrhages are the most common and potentially life-threatening conditions in this category. Cerebrovascular diseases are among the leading causes of death, especially for older adults. The good news is that you can significantly lower your risk by adopting healthier habits. Let’s look at some simple but effective habits to help keep your brain in shape.
Bundle Up When It’s Cold Outside
Cold weather can be more dangerous than it seems, especially for seniors. When temperatures drop, blood vessels constrict, leading to dangerous blood pressure spikes. So don’t skimp on winter gear – hats, scarves, and warm clothing can help protect your brain. If you enjoy early-morning outdoor workouts, consider adjusting your routine during the winter months, as exercising in the cold can be particularly risky for your cerebrovascular health.
The Importance of Blood Pressure Management
High blood pressure is the leading risk factor for strokes. People with high blood pressure are more than three times as likely to suffer a stroke compared to those with normal blood pressure. That’s why managing your blood pressure is key to stroke prevention. The old standard for normal blood pressure was 130/90 mmHg, but recent guidelines now set normal levels at 120/80 mmHg. Regular monitoring is essential for checking blood pressure and reducing stroke risk.
Quit Smoking Now
Smoking is one of the worst things you can do for your cerebrovascular health. It damages blood vessels and significantly increases your risk of strokes and brain hemorrhages. The great news is that quitting smoking offers immediate benefits. Within just one year of quitting, your stroke risk is reduced by 50%, and after five years, your risk becomes similar to that of a non-smoker.
Watch Your Alcohol Intake
While some studies suggest that moderate alcohol consumption can offer heart health benefits, it’s not the same for cerebrovascular health. Drinking more than seven alcoholic beverages a week – no matter the type of alcohol – triples your risk of having a stroke. The more you drink, the higher your tolerance becomes, increasing your risk. To lower the chances of cerebrovascular diseases, it’s best to limit or avoid alcohol altogether.
Maintain a Healthy Weight
Obesity is linked to many health problems, including a significantly higher risk of stroke. People who are obese are at least twice as likely to suffer a stroke compared to those who maintain a healthy weight. Aim to keep a healthy weight by balancing your calorie intake with regular physical activity to reduce your risk of cerebrovascular diseases. Pay attention to cholesterol levels, as high cholesterol can lead to atherosclerosis, a condition that increases the likelihood of both strokes and brain hemorrhages.
Get Moving: Exercise Regularly
Regular physical activity is one of the best ways to reduce the risk of cerebrovascular diseases and prevent obesity. People who engage in at least 30 minutes of exercise a day have a stroke risk that is 2.7 times lower than those who don’t. Aim for at least three days a week of exercise that gets your heart pumping and makes you sweat. But remember, moderation is key—overexercising can increase the risk of cerebrovascular diseases, so avoid pushing your body too hard.
Get Regular Brain Health Check-ups
Even with healthy habits, health problems can sneak up on you. That’s why it’s essential to have regular brain health screenings, such as CT scans and MRIs, to check for potential issues like brain hemorrhages or strokes. For those at higher risk—such as individuals with high blood pressure, diabetes, or high cholesterol—brain health check-ups should start in their 40s. For others, it’s recommended to begin regular screenings in your 50s to catch problems early and pursue preventive treatment.
Avoid High-Cholesterol Foods
Even if you’re at a healthy weight, limiting foods high in cholesterol is essential. Fatty meats, such as pork belly, ribs, fried chicken, and egg yolks, shrimp, and butter, can increase your cholesterol levels and lead to plaque buildup in the arteries. This plaque narrows and hardens blood vessels, blocking blood flow and contributing to cerebrovascular diseases. Opt for healthier, lower-cholesterol foods to keep your arteries clear.
Consume Dietary Fiber Regularly
A diet rich in dietary fiber can help lower the risk of cerebrovascular diseases by improving cholesterol levels. Vegetables, fruits, and whole grains are excellent sources of fiber, which traps fats in the digestive system and helps the body expel them. This can lower cholesterol levels in the blood and promote better overall vascular health, reducing the likelihood of strokes.
Easy on the Spice
While American cuisine isn’t known for being excessively spicy, be cautious about hidden sources of sodium. Too much salt can lead to high blood pressure, a significant risk factor for strokes. Cut back on processed foods, salty snacks, and heavy seasonings to keep your blood pressure in check. Instead, try adding flavor to your meals with herbs and spices without salt to taste great.
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