How to Prevent Stroke: A Practical Guide to Lowering Your Risk

What Causes a Stroke?

Stroke occurs when the flow of blood to one area of the brain is blocked and this may as well occur due to a rupture of an artery. Brain cells do not take long to get damaged when they lack oxygen and nutrients. So-called three major types of stroke exist:

• Ischaemic stroke- It is caused due to a blocked artery
• Haemorrhagic stroke -The bleeding in and around the brain
• Transient Ischaemic Attack (TIA) - also known as a mini-stroke which has temporary symptoms

Strokes are unpredictable situations and anybody might get into the situation. Some of the factors contributing to the same are:

• Age
• High blood pressure
• Diabetes
• High cholesterol
• Smoking
• Poor diet
• Lack of physical activity
• Excessive alcohol consumption
• Family history of stroke

Being aware of these risk factors is the first step toward prevention.

Recognising the Early Signs: The F.A.S.T. Test

Time is also of essence; when it comes to stroke. Limited long-term impact can be achieved by identifying the signs early.

Refer to the F.A.S.T. guide:

• Face- is one side of the face falling? Is it possible to smile symmetrically?
• Arms - Are both the arms able to go up or is one side weak?
• Speech- are they slurring or does their speech sound difficult to understand?
• Time - Do not delay in case you notice any of them. Call 000.

The symptoms of stroke have been known to be different in different individuals. Certain patients might feel loss of balance, blurred vision, or confusions. Being aware of what to watch out for might save a life.

How Stroke Affects Daily Life

Because of the nationwide health statistics, hundreds of thousands of Australians bear the consequences of a stroke. It affects people not only physically but also at the emotional and cognitive level. Around every third person having a stroke has a disability which has to influence his/her daily life.

Such effects can be:

• Problems in walking or standing up
• Memory or speech difficulty
• Loss of Independence
• Changes of the mood or depression

The knowledge of long-term consequences of stroke can be useful to illustrate the importance of prevention.

What Can You Do to Prevent a Stroke?

Although not all strokes can be prevented, more than 80 percent of them are related to lifestyle. It would imply that what you can do to lower your risk is so much.

1. Keep Active

The sedentary lifestyle predisposes you to a number of factors that may cause stroke namely obesity, high blood pressure and diabetes.

Be active on most days of a week and aim at 30 minutes of moderate activity. This could include:

• Brisk walking
• Swimming
• Cycling
• Dancing
• Gardening

The solution is to identify something that is fun and viable. Make it small, and incorporate it into your everyday life.

Understanding Intensity

You can use the “talk test” to understand how hard you’re working:

• Low intensity – you can talk and sing easily
• Moderate – you can talk, but not sing
• High – speaking a few words makes you breathless

Health recommendations in Australia suggest that people need to spend at least 2.5 hours of moderate or 1.25 hours of vigorous activity every week or a combination of the two.

2. Eat Well

A heart and brain-friendly diet is also a kind of brain-friendly diet. Your food intake may directly influence your blood pressure, cholesterol and general stroke susceptibility pockets.

Foods to include:

• Leafy greens and colourful vegetables
• Fresh fruits
• Legumes and beans
• Wholegrain cereals
• Reduced-fat dairy
• Fish and lean meats
• Eggs
• Nuts and seeds

Try to cook more meals at home and limit highly processed snacks or meals.

Be careful of water, salt, sugar and unhealthy fats:

• Salt: An excess of sodium increases blood pressure. Select low-sodium items in the stores and do not add salt at the table.
• Sugar: Soft drinks and most packaged products contain free sugars which are a contributor towards weight gain and diabetes. Pay attention to labels on food.
• Fats: Limit trans fat and saturated fats. Choose your fats wisely such as olive oil, avocados, and nuts.

The best thing to do is to adhere to the Australian Dietary Guidelines. They provide you with nutrient and portion advice to stack a balanced plate.

3. Stay Hydrated

Water is important in maintaining proper blood circulation with an effective working heart. The result of dehydration can include serious thickening of the blood and a reduced blood pressure that is stressful to your cardiovascular system.

Try to:

• Have a refillable water bottle near you
• Add lemon, cucumber or berries to give flavour
• Consume water as a pre, during and post training beverage
• Remind yourself in case of forgetting

Adults generally require approximately 2 or 2.5 litres of water intake every day, but this may change depending on the weather and the level of physical exercises.

4. Avoid Smoking

Smoking causes damage to your blood vessels and increasing your blood pressure as well as increasing the chances of blood clot in your blood; all of these are a risk of a stroke. The less you continue, the quicker your body will start healing itself.

When you or a close one is interested in quitting, consult your GP or check through support programs.

5. Reduce Alcohol Consumption

Too much to drink can cause blood pressure to increase and makes them beat in a funny pattern, like atrial fibrillation. In the opinion of Australian guidelines:

• Don't drink more than 10 standard drinks a week.
• Do not consume more that 4 standard drinks in a single day

Spreading out drinks and taking alcohol-free days of the week can do it too.

6. Manage Stress and Mental Health

Chronic stress raises stress hormones, increases blood pressure, and disrupts sleep—all of which contribute to stroke risk.

Helpful ways to manage stress:

• Mindfulness – Practice being present. Try guided apps or quiet reflection.
• Breathing techniques – Deep breathing can help reset your nervous system.
• Sleep hygiene – Stick to a regular sleep schedule and limit screen time before bed.
• Reduce caffeine – Too much caffeine can interfere with your ability to unwind.
• Seek support – Talking to a professional or support group can make a big difference.

Even small habits like journaling or spending time outdoors can improve mental wellbeing.

Routine Health Checks Can Save Lives

Many risk factors for stroke are invisible without testing. That’s why regular health check-ups are essential, even if you feel fine.

Heart Health Check

A simple 20-minute check-up with your GP can evaluate your stroke risk over the next five years. The check-up may include:

• Blood pressure reading
• Blood tests for cholesterol or glucose
• Lifestyle assessment (diet, exercise, smoking, alcohol)
• Family and medical history

Based on the results, your GP might recommend:

• Diet and exercise changes
• Referrals to other professionals (like a dietitian or physiotherapist)
• Medications to manage blood pressure or cholesterol

When to Start:

• 45 years old for most adults
• 35 years old if you have diabetes
• 30 years old for First Nations Australians

These early screenings give you time to make changes and reduce long-term health risks.

What To Do In Case of a Stroke Emergency

If you notice stroke signs in yourself or someone else, act quickly.

• Stay calm
• Call 000 immediately
• Don’t offer food or drink
• Keep the person comfortable and monitor breathing

The sooner help arrives, the better the chances of recovery.

Support After a Stroke

After a stroke, individuals often require practical support for recovery and independence. This might include:

• Assistance with daily tasks like bathing, dressing, or cooking
• Help with physiotherapy routines or exercise
• Shopping and cleaning support
• Emotional companionship or guidance through recovery

Government funded schemes might exist depending on the circumstance. Using the Support Network site, people and households are able to browse and seek access to support personnel that is appropriate to their healing process.

Final Thoughts

Stroke prevention is not about making dramatic changes overnight. It’s about making consistent, healthy choices in your everyday life, eating well, staying active, keeping stress in check, and getting regular health screenings.

While no one can control every risk factor, many are manageable. With early action, informed decisions, and the right support, the chances of preventing a stroke improve significantly.