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I'm a nurse and these are the 'essential five' lifestyle habits that can prevent a stroke READ MORE: Reason behind epidemic of strokes in young, 'healthy' people By ISHITA SRIVASTAVA FOR DAILYMAIL.COM Published: 20:40, 2 April 2025 | Updated: 20:43, 2 April 2025 e-mail View comments A former neurocritical care nurse has revealed the five things you can do to take care of your brain health and prevent a stroke. Siobhan Mclernon, a senior lecturer in adult nursing at London South Bank University, recently shared the simple things you can change in your lifestyle to prevent a stroke.
A stroke occurs when blood flow to the brain is disrupted or blocked or when a blood vessel bursts. This restricts the blood and oxygen vital to keep the brain healthy and the damage may become permanent if enough brain cells die. Strokes are the second leading cause of death worldwide and the fifth most common in the US.
Nearly 800,000 Americans experience a stroke every year, out of which at least 140,000 people die. Stroke risk factors that tend to be more common among older people – such as high blood pressure (hypertension), high cholesterol, obesity, diabetes , smoking, physical inactivity and poor diet – are now increasingly found in younger people. However, Mclernon wrote in The Conversation : 'Adopting these simple lifestyle changes can help to reduce stroke risk and optimize both heart and brain health.
' Below, DailyMail.com details the common lifestyle changes Mclernon suggests to prevent a brain stroke: According to Stroke association, having high levels of 'bad' cholesterol can increase the risk of stroke by 10 percent Avoid smoking According to Mclernon, the most important thing to do to improve brain health is to quit smoking cigarettes and vapes. Apart from accelerating brain aging and increasing the risk for dementia, smoking causes damage to blood vessel walls in the brain and reduces overall oxygen levels due to the carbon monoxide in tobacco - making the body more prone to having a stroke.
It also causes blood to become sticky, further increasing the risk of blood clots that can block blood vessels and cause a stroke. Those who smoke 20 cigarettes every day are six times more likely to have a stroke than people who do not smoke, according to Medical News Today. Maintain blood pressure and stabilize cholesterol Siobhan Mclernon, a former neurocritical care nurse has revealed the five things you can do to take care of your brain health High blood pressure can put stress on artery walls, which can make them weaker and lead to the accumulation of fat molecules.
This can cause extensive damage in the vessels and pave the way for blood clots to form or break [BREAK WHAT?] them. A 2020 JAMA study found that having blood pressure 10-mm Hg higher than a healthy range can increase the risk of strokes caused by blood clots by 20 percent and strokes caused by the bursting of a blood vessel by 31 percent. The nurse wrote in The Conversation : 'If you're over 18 years of age, get your blood pressure checked regularly so, if you do show signs of developing high blood pressure, you can nip it in the bud and make appropriate changes to your lifestyle to help reduce your risk of stroke.
' Furthermore, studies show high levels of LDL ('bad') cholesterol and triglycerides (blood fats) raise the risk of strokes caused by blood clots due to the build-up of fatty deposits in the arteries. According to the Stroke Association, having high levels of 'bad' cholesterol can increase the risk of stroke by 10 percent. According to Mclernon, the most important thing to do to improve brain health is to quit smoking cigarettes and vapes Reduce blood sugar levels Another key aspect to pay attention to is blood sugar levels in the body, Mclernon suggests.
High blood sugar (hyperglycemia) is a significant risk factor for stroke as it can damage blood vessels, which can lead to blood clots that travel to the brain. Over time, excessive blood glucose can result in increased fatty deposits or clots in blood vessels. These clots can narrow or block blood vessels in the brain.
The lecturer noted: 'To reduce blood glucose levels, try to take regular exercise, eat a balanced diet rich in fiber, drink enough water, maintain a healthy weight, and try to manage stress.' People suffering from diabetes are two times more at risk of having a stroke than their healthy counterparts. Maintain a healthy weight and diet Being overweight and eating unbalanced meals can significantly amplify risks for having a stroke.
Carrying too much weight increases your risk of high blood pressure, heart disease, high cholesterol and Type 2 diabetes - all of which can damage blood cells, impact oxygen levels and contribute to higher stroke risk. Those with a BMI of 25 or more are classified as overweight, while those with a BMI of 30 or more are defined as obese. Mclernon says that following a Mediterranean diet can help maintain health According to the World Stroke organization, being overweight increases your risk of stroke by 22 percent and if you are obese, that risk increases by 64 percent.
However, Mclernon says following a Mediterranean diet - a diet that emphasizes plant-based foods and healthy fats including vegetables, fruit, beans, lentils, whole grains, fish, extra virgin olive oil and nuts - can help maintain health. She said: 'One way to eat a fiber-rich balanced diet and maintain a healthy weight is to follow a Mediterranean diet. This has been shown to reduce the risk of stroke, especially when supplemented with nuts and olive oil.
' Exercise and sleep are essential Lastly, the adult nurse and senior lecturer advised to get seven to nine hours of sleep every night. Read More Want to stave off a stroke? Study finds simple change can reduce risk by nearly a THIRD While not a direct cause, poor sleep and sleep disorders, especially sleep apnea, are linked to an increased risk of stroke, potentially due to inflammation, reduced oxygen levels and blood flow to the brain. The risk of stroke symptoms is four times greater among individuals who slept fewer than six hours a night compared to individuals who reported seven to eight hours of sleep a night, according to researchers at the University of Alabama at Birmingham who analyzed data on 5,666 individuals for three years.
But Mclernon also warns against excessive sleeping and says: 'Too much sleep, however, is also associated with increased stroke risk, so try to stay as active as possible so you can sleep as well as possible.' She also recommends people to exercise more than two days per week. The CDC recommends US adults get at least 150 minutes of moderate-intensity physical activity each week, plus muscle-strengthening exercises at least two days a week.
'Exercise should be spread evenly over four to five days a week, or every day. Do strengthening activities, usually more than two days per week,' the nurse noted. Share or comment on this article: I'm a nurse and these are the 'essential five' lifestyle habits that can prevent a stroke e-mail Add comment Comments 0 Share what you think No comments have so far been submitted.
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