Stroke is the leading cause of death and disability in Vietnam. Statistics show that hundreds of thousands of new stroke cases occur each year, with the majority leaving severe sequelae. Alarmingly, the disease can strike unexpectedly in anyone, at any age.
However, medical research shows that the majority of strokes are preventable if a healthy lifestyle is maintained. Building daily habits not only helps protect the cardiovascular system and brain, but also improves overall health.
5 daily habits that help reduce the risk of stroke
1. Maintain a balanced diet.
Diet plays a crucial role in stroke prevention. A diet rich in green vegetables, fresh fruits, whole grains, and fish, while limiting red meat, fried foods, and processed foods, will help lower blood lipids and blood pressure. Reducing daily salt intake to less than 5g is also important in preventing hypertension, a leading cause of stroke.
2. Exercise regularly.
Regular exercise helps improve blood circulation, maintain a healthy weight, and stabilize blood pressure. You don't need to exercise intensely; simply walking briskly for 30 minutes each day, practicing yoga, cycling, or swimming 3 to 5 times a week can have a noticeable effect. Physical activity also helps reduce stress and improve sleep, two factors closely related to stroke risk.
3. Control blood pressure and blood sugar.
High blood pressure and diabetes are the biggest risk factors for stroke. Therefore, regular blood pressure checks, frequent blood sugar monitoring, and adherence to your doctor's instructions are mandatory if you are at risk. In addition, a low-sugar, low-salt diet, limiting alcohol, and quitting smoking will help control blood pressure and blood sugar levels.
4. Get enough sleep and reduce stress.
Insufficient sleep or chronic sleep disorders increase the risk of high blood pressure, obesity, and diabetes, which in turn increases the risk of stroke. Adults should get 7 to 8 hours of sleep each night. Additionally, learning stress management techniques through meditation, yoga, reading, or relaxing walks can help protect brain and cardiovascular health.
5. Regular health check-ups and risk screening.
Many people only seek medical attention when they experience unusual symptoms, but in reality, conditions such as hypertension, dyslipidemia, or narrowed blood vessels often progress silently without obvious signs. Regular health checkups, especially stroke screening using methods such as Doppler ultrasound of blood vessels, cerebral MRI, or blood tests, will help detect risks early and allow for timely preventive measures.
Conclude
Stroke is not an unavoidable disease. By changing some daily habits such as eating healthily, exercising regularly, getting enough sleep, and having regular health checkups, you can significantly reduce your risk of developing the disease.
Remember, prevention is always simpler and less expensive than treatment. Proactively building a healthy lifestyle starting today is the best way to protect your own health and that of your family.
Source: https://skr.vn/phong-ngua-dot-quy-5-thoi-quen-hang-ngay-ban-nen-lam-theo/
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