Stroke is a deadly medical condition that occurs when blood flow to the brain is interrupted, leading to brain damage or death. It affects men and women alike, but women are more likely to experience stroke-related disabilities and fatalities.

According to the Centers for Disease Control and Prevention (CDC), stroke is the third leading cause of death in women after heart disease and cancer. It claims the lives of about 55,000 American women every year, and more women than men die from it.

However, there is good news for women. A recent study by the American Heart Association (AHA) found that women can reduce their risk of stroke by up to 35% by engaging in certain habits and lifestyle changes.

In this article, we will explore those habits and lifestyle changes in detail.

1. Maintain a healthy weight

Being overweight or obese is a major risk factor for stroke. It increases the likelihood of high blood pressure, high cholesterol, diabetes, and heart disease, all of which can lead to stroke.

Therefore, maintaining a healthy weight is crucial for reducing your risk of stroke. The CDC recommends a body mass index (BMI) of 18.5 to 24.9 for adults. You can calculate your BMI by dividing your weight in kilograms by your height in meters squared.

If you are overweight or obese, losing weight can be challenging, but it is doable. You can start by following a healthy diet that is low in calories and high in fruits, vegetables, whole grains, lean protein, and healthy fats.

You can also engage in regular physical activity, such as brisk walking, jogging, cycling, swimming, or dancing.

2. Don’t smoke

Smoking is one of the most preventable risk factors for stroke. It damages your blood vessels and increases the buildup of fatty deposits in your arteries, which can lead to blood clots and stroke.

If you smoke, quitting is the best thing you can do for your health. It can be challenging to quit, but there are many resources available to help you, such as nicotine replacement therapy, medications, support groups, and counseling.

If you don’t smoke, it is essential to avoid exposure to secondhand smoke, as it can also increase your risk of stroke.

3. Manage high blood pressure

High blood pressure, or hypertension, is a leading cause of stroke. It puts extra strain on your blood vessels and can damage them over time, leading to stroke.

Therefore, managing your blood pressure is crucial for reducing your stroke risk. The AHA recommends a blood pressure reading of less than 120/80 mmHg for adults.

You can lower your blood pressure by following a healthy diet, reducing your sodium intake, limiting your alcohol consumption, exercising regularly, quitting smoking, and taking medications, if prescribed by your doctor.

4. Control diabetes

Diabetes is a chronic condition that affects the way your body processes blood sugar. It can damage your blood vessels and increase your risk of stroke.

Therefore, it is essential to control your diabetes to reduce your stroke risk.

You can do this by following a healthy diet, exercising regularly, monitoring your blood glucose levels, taking medications, if prescribed by your doctor, and managing your weight.

5. Exercise regularly

Regular physical activity is essential for maintaining good health and reducing your risk of stroke.

It can help you maintain a healthy weight, lower your blood pressure, improve your cholesterol levels, reduce your stress levels, and enhance your overall cardiovascular health.

The AHA recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week for adults.

You can achieve this by engaging in activities such as brisk walking, cycling, swimming, dancing, or playing sports.

6. Eat a healthy diet

A healthy diet is crucial for reducing your stroke risk. It can help you maintain a healthy weight, lower your blood pressure and cholesterol levels, and reduce your risk of heart disease and diabetes.

The AHA recommends a diet that is high in fruits, vegetables, whole grains, lean protein, and healthy fats. You should also limit your intake of saturated and trans fats, sodium, added sugars, and processed foods.

7. Manage stress

Stress can increase your blood pressure and cholesterol levels and contribute to the development of heart disease and stroke. Therefore, managing stress is essential for reducing your risk of stroke.

You can manage stress by engaging in relaxation techniques, such as yoga, meditation, deep breathing, or tai chi, or by pursuing hobbies and activities that you enjoy.

You can also seek professional help, such as counseling or therapy, if you experience chronic stress or mental health conditions.

8. Limit alcohol consumption

Excessive alcohol consumption can increase your blood pressure, contribute to the development of heart disease and stroke, and lead to other health problems, such as liver disease and cancer.

Therefore, limiting your alcohol consumption is crucial for reducing your stroke risk. The AHA recommends no more than one drink per day for women and no more than two drinks per day for men.

9. Get enough sleep

Getting enough sleep is essential for maintaining good health and reducing your stroke risk. It can help you manage stress, lower your blood pressure, and improve your overall well-being.

The AHA recommends adults to get at least seven hours of sleep per night, but some people may need more or less depending on their age, health, and lifestyle.

10. Know your family history and risk factors

Your family history and personal risk factors can also increase your risk of stroke. Therefore, it is essential to know your family history and talk to your doctor about your risk factors.

Your doctor may recommend additional tests, screenings, or preventive measures, such as taking aspirin or blood-thinning medications, to reduce your risk of stroke.

Conclusion

Stroke is a serious and deadly medical condition that affects millions of people worldwide. However, by following these habits and lifestyle changes, women can reduce their risk of stroke by up to 35%.

Maintaining a healthy weight, not smoking, managing high blood pressure and diabetes, exercising regularly, eating a healthy diet, managing stress, limiting alcohol consumption, getting enough sleep, and knowing your family history and risk factors can go a long way in preventing stroke and promoting good health.