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May 2022
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13 Ways to Lower Your Stroke Risk
Did you know that for every 7 grams of fiber you add to your daily diet, your stroke risk goes down by 7%? See what other steps you can take to help keep your blood vessels healthy.
Warning Signs You're Burned Out
Symptoms of burnout aren't always so obvious. You could just have gut pain or feel cynical or useless.
The 'Good' Fat: Are You Getting Enough?
Omega-3 fatty acids may help lower your risk of heart disease, depression, and these other conditions. Here's how to get your fill.
Cut Your Odds of a Stroke
Medically Reviewed by Melinda Ratini, DO, MS on November 02, 2021
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What Is a Stroke?
It happens when blood stops flowing to part of your brain. The cells begin to die, and you may have damage to areas that control muscles, memory, and speech.
Watch Your Blood Pressure
If you have high blood pressure and you don't manage it well, your chances of getting a stroke go up. Ideally, your blood pressure should be under 120 over 80. If yours is too high, talk to your doctor about ways to change your diet and get more exercise. If that's not enough to control it, they may prescribe medication to help.
Break a Sweat
Exercise helps you get to or stay at a healthy weight and keep your blood pressure where it should be -- two things that can lower your odds of having a stroke. You'll need to work out hard enough to break a sweat 5 days a week for about 30 minutes. Talk to your doctor first if you're not in great health or haven't been that active in a while.
Keep Stress in Check
Stress can make it more likely you'll get a stroke, maybe because it causes inflammation in parts of your body. If you're stressed at work, try some simple things to help dial it back. Get up and move around often, breathe deeply, and focus on one task at a time. Make your work area a calm space with plants and soft colors. And be sure to spend a healthy amount of time away from the office.
Lose Weight
5/14Obesity and the health issues it can cause -- diabetes and high blood pressure -- boost your chances of stroke. You can lower the odds if you lose as few as 10 pounds. Try to keep your calorie count under 2,000 a day, and make exercise a regular thing.
Have a (Single) Drink
Your risk of stroke may go down if you have one drink a day. But be careful: More than two, and it quickly shoots up. Heavy drinking can also lead to obesity, high blood pressure, and diabetes -- all things that raise your odds of having a stroke.
Get Your Cholesterol Checked
High levels of LDL "bad" cholesterol and low levels of HDL "good" cholesterol can raise your chances of having plaque buildup in your arteries, which limits blood flow and can lead to a stroke. Cutting down on saturated and trans fats can help lower your LDL, and exercise can boost your HDL. If those don't do the trick, your doctor may prescribe medication to help with your levels.
Pay Attention to Your Heartbeat
Atrial fibrillation (AFib), an irregular heart rhythm, makes you five times more likely to have a stroke. If you notice a racing or irregular heartbeat, see your doctor to find out what's causing it. If it's AFib, they might be able to treat you with medicine that lowers your heart rate and cuts the odds you'll get blood clots. In some cases, they may try to reset your heart's rhythm with medication or a brief electrical shock.
Manage Your Diabetes
This condition affects how your body uses glucose, an important source of energy for your brain and the cells that make up your muscles and tissues. It can raise your odds of having a stroke, so it's important to watch your blood sugar carefully and follow your doctor's instructions.
Fiber Up
The magic number here is 7: For every 7 grams of fiber you add to your daily diet, your stroke risk goes down by 7%. You should get about 25 grams a day: six to eight servings of whole grains, or eight to 10 servings of vegetables.
Eat (a Little) Dark Chocolate
Flavonoids are plant-based chemicals in cocoa that have all kinds of health benefits. For example, they can help with inflammation, and that can relieve pressure on your heart. Studies show a little dark chocolate a day helps prevent heart attacks and strokes in people with a higher chance of having heart disease. Just don't overdo it because chocolate has sugar and saturated fat.
Don’t Smoke
Smoking makes your blood more likely to clot, thickens and narrows your blood vessels, and leads to the buildup of plaque -- all of which make you more likely to have a stroke.
Choose the Right Foods
A balanced diet of fruits, veggies, fish, lean meats, and whole grains can help lower your cholesterol. That means plaque is less likely to build up in your arteries and form clots. It also can help protect you from other conditions that raise your odds of having a stroke, like diabetes and high blood pressure.
Take Your Meds
This sounds like an easy one, but a lot of people have a hard time with it. Take your medicine for blood pressure, diabetes, and heart health on time and as prescribed. If you're concerned about side effects, talk to your doctor before skipping your medications or taking less than you're supposed to.
What You Need to Know About Omega-3s
Reviewed by Michael W. Smith, MD on October 21, 2020
Why They're a Good Fat
Not all fats are unhealthy. Omega-3 fatty acids are one of the "good" types of fat. They may help lower the risk of heart disease, depression, dementia, and arthritis. Your body can't make them. You have to eat them or take supplements.
Know the 3 Types of Omega-3s
Omega-3 fatty acids come in more than one form. The types found in fish, called DHA and EPA, seem to have the strongest health benefits. Another form known as ALA is found in vegetable oils, flaxseed, walnuts, and dark leafy vegetables such as spinach. The body can change a small amount of ALA into EPA and DHA, but not very well.
How Omega-3s Fight Disease
Omega-3 fatty acids help your heart in several ways. They curb inflammation in the blood vessels (and the rest of your body). At high doses they also make abnormal heart rhythms less likely and lower your level
Why You Need Good Blood Flow
1/14
It’s hard to believe, but your body holds about 60,000 miles of blood vessels. Along with your heart and other muscles, they make up your circulatory system. This network of roadways carries blood to every corner of your body. But when your circulation is poor, it slows or blocks the blood flow. That means the cells in your body can’t get all the oxygen and nutrients they need.
Signs of Poor Circulation
2/14
When your limbs can’t get enough blood, your hands or feet may feel cold or numb. If you’re light-skinned, your legs might get a blue tinge. Poor circulation also can dry your skin, turn your nails brittle, and make your hair fall out, especially on your feet and legs. Some men may have trouble getting or keeping an erection. And if you have diabetes, your scrapes, sores, or wounds tend to heal slower.
Snuff Out Tobacco
3/14
Nicotine is the active ingredient in cigarettes, electronic cigarettes, and smokeless tobacco. It harms the walls of your arteries and thickens your blood so much, it can’t get through. If you smoke, quit. It can be hard to stick with it, but your pharmacy or doctor’s office can help.
Control Your Blood Pressure
4/14
If it’s too high, it can cause arteriosclerosis, a condition that hardens your arteries and can help choke off blood flow. Aim for 120 mmHg over 80 mmHg or less, but ask your doctor about the best numbers for your age and health. Check your reading at least once a month. You can buy a home blood pressure monitor or use a kiosk at your pharmacy.
Gulp It Down
5/14
Blood is about half water. So you need to stay hydrated to keep it moving. Aim for 8 glasses of water a day. You’ll need to drink more if you exercise or if it’s hot outside.
Stand Up at Your Desk
6/14
Sitting for hours at a time isn’t great for your circulation or your back. It weakens leg muscles and slows the blood flow in your legs, which could cause a clot. If you’re a desk jockey at work, consider a standing desk instead. It may take a little while to get used to, but getting on your feet works the valves in your leg veins, sending blood up to your heart.
Relax and Twist
7/14
Yoga is a low-impact exercise that can jump-start your blood flow. When you move, it brings oxygen to your cells. When you twist, it sends blood to your organs. And upside-down positions shift blood from the bottom half of your body up to your heart and brain.
Hit the Wall (in a Good Way)
8/14
Not a yogi? When your ankles or feet swell, try the legs-up-the-wall yoga pose. Also called viparita karani, it’s an easy way to send your blood in the other direction. Lie on the floor or on a yoga mat, with your left or right shoulder close to the wall. Turn your body so you can put your feet up, and scooch your bottom against the wall. Stretch your arms out on the floor with palms down for balance.
Pump It Up
9/14
Aerobic means “with oxygen.” So when you run, bike, walk, swim, and do similar exercises, you take in more oxygen and move it to your muscles. This gets your blood pumping, makes your heart stronger, and lowers your blood pressure. Set a goal to exercise for 30 minutes, 5 to 7 days a week. Break it up into small chunks if needed. If you walk, know that moderate to intense speeds -- at least 3 miles an hour -- offer the best health benefits.
Cop A Squat
10/14
This form of strength training not only gets your blood pumping, it also helps lower your blood sugar and helps with back pain. Start with your feet shoulder-width apart and your arms at your sides. Now slowly bend at your hips and knees, but keep your back straight, like you’re sitting in a chair. As you return to the starting position, bend your arms for balance.
Compress Your Socks
11/14
Put your wardrobe to work. Compression socks put a bit of squeeze on your legs so your blood doesn’t hang around too long. Instead, it’ll move back up to your heart. Ask your doctor which length and amount of pressure are best for you.
Eat More Plants and Less Meat
12/14
Let’s face it: There’s no downside to a balanced diet. Eat lots of fruits and vegetables. Stay away from saturated fats that can be found in red meat, chicken, cheese, and other animal sources. Steer clear of too much salt. That will help keep your weight in a healthy range and your cholesterol and blood pressure in check -- and your arteries clear.
Brush Your Body, Not Just Your Hair
13/14
Sweep your blood in the right direction. Take a body brush with stiff, flat bristles and stroke on your dry skin. Start with your feet and work your way up, using long motions on your legs and arms. Make circles on your belly and lower back. Dry brushing also gets rid of dry skin. Do it every day, right before your shower.
Sip or Soak
14/14
It’s a temporary fix, but a bath is a great way to kick-start your circulation. Warm water makes your arteries and veins open a bit wider, letting more blood through. Hot water or tea does the trick as well.
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