Wednesday, March 20, 2013

Interesting facts about bananas.


> >>Pass the Banana 

> >>A professor at CCNY for a physiological psych class told his class about bananas. He said the expression 'going bananas' is from the effects of bananas on the brain. Read on: 
 
> >>Never, put your banana in the refrigerator!!!
> >>This is interesting.
> >>After reading this, you'll never look at a banana in the same way again. 

> >>Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber.
> >>A banana gives an instant, sustained and substantial boost of energy. 

> >>Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout.
> >>No wonder the banana is the number one fruit with the world's leading athletes. 


But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet. 


Depression:According to a recent survey undertaken by MIND amongst people suffering from
> >>depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a 
> >>type of protein that the body converts into serotonin, known to make you relax, improve your mood
> >>and generally make you feel happier. 


PMS:Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which
> >>can affect your mood. 


Anemia :High in iron, bananas can stimulate the production of hemoglobin in the blood and so 
> >>helps in cases of anemia. 
> >>
> >>Blood Pressure:This unique tropical fruit is extremely high in potassium yet low in salt, making
> >>it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed
> >>the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure
> >>and stroke. 


Brain Power:200 students at a Twickenham (Middlesex) school ( England ) were helped through their
> >>exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power.
> >>Research has shown that the potassium-packed fruit can assist learning by making pupils more alert. 


Constipation:High in fiber, including bananas in the diet can help restore normal bowel action,
> >>helping to overcome the problem without resorting to laxatives. 


>Hangovers:One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened
> >>with honey.. The banana calms the stomach and, with the help of the honey, builds up depleted blood
> >>sugar levels, while the milk soothes and re-hydrates your system. 
> >>Heartburn:Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try
> >>eating a banana for soothing relief. 


Morning Sickness:Snacking on bananas between meals helps to keep blood sugar levels up and 
> >>avoid morning sickness. 


>Mosquito bites:Before reaching for the insect bite cream, try rubbing the affected area with the
> >>inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation. 


Nerves:Bananas are high in B vitamins that help calm the nervous system. 


Overweightand at work? Studies at the Institute of Psychology in Austria found pressure at work
> >>leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients,
> >>researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that,
> >>to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady. 


Ulcers:The banana is used as the dietary food against intestinal disorders because of its soft texture
> >>and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases.
> >>It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach. 


Temperature control:Many other cultures see bananas as a 'cooling' fruit that can lower both
> >>the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women
> >>eat bananas to ensure their baby is born with a cool temperature. 

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain
> >>the natural mood Enhancer tryptophan. 


Smoking &Tobacco Use:Bananas can also help people trying to give up smoking. The B6, B12
they contain, as well as the potassium and magnesium found in them, help the body recover from the
effects of nicotine withdrawal. 


Stress:Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain
> >>and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing
> >>our potassium levels. These can be rebalanced with the help of a high-potassium banana snack. 


Strokes:According to research in The New England Journal of Medicine, eating bananas as part of a
regular diet can cut the risk of death by strokes by as much as 40%! 


Warts:Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of
> >>banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a
> >>plaster or surgical tape! 

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe it's time to change that well-known phrase so that we say, 'A banana a day keeps the doctor away!' 

Sunday, March 17, 2013

Pain Killers in your Kitchen


Make muscle pain a memory with ginger

 Experts credit ginger’s potent compounds called gingerols, which prevent the production of pain-triggering hormones. The study-recommended dose: Add at least 1 teaspoon of dried ginger or 2 teaspoons of chopped ginger to meals daily.
20 Pain  Cures You Can Find in Your  Kitchen
 

Cure a toothache with cloves

Got a toothache and can’t get to the dentist? Gently chewing on a clove can ease tooth pain and gum inflammation for two hours straight, say UCLA researchers. Experts point to a natural compound in cloves called eugenol, a powerful, natural anesthetic. Bonus: Sprinkling a ¼ teaspoon of ground cloves on meals daily may also protect your ticker. Scientists say this simple action helps stabilize blood sugar, plus dampen production of artery-clogging cholesterol in as little as three weeks.
 
20 Pain  Cures You Can Find in Your Kitchen
 
Heal heartburn with cider vinegar
Sip 1 tablespoon of apple cider vinegar mixed with 8 ounces of water before every meal, and experts say you could shut down painful bouts of heartburn in as little as 24 hours. “Cider vinegar is rich in malic and tartaric acids, powerful digestive aids that speed the breakdown of fats and proteins so your stomach can empty quickly, before food washes up into the esophagus, triggering heartburn pain,” explains Joseph Brasco, M.D., a gastroenterologist at the Center for Colon and Digestive Diseases in Huntsville, AL.
 
20 Pain Cures You Can  Find in Your Kitchen
 


Chase away joint and headache pain with cherries

Latest studies show that at least one in four women is struggling with arthritis, gout or chronic headaches. If you’re one of them, a daily bowl of cherries could ease your ache, without the stomach upset so often triggered by today’s painkillers, say researchers at East Lansing ’s Michigan State University . Their research reveals that anthocyanins, the compounds that give cherries their brilliant red color, are anti-inflammatories 10 times stronger than ibuprofen and aspirin. “Anthocyanins help shut down the powerful enzymes that kick-start tissue inflammation, so they can prevent, as well as treat, many different kinds of pain,” explains Muraleedharan Nair, Ph.D., professor of food science at Michigan State University . His advice: Enjoy 20 cherries (fresh, frozen or dried) daily, then continue until your pain disappears.
 

20  Pain Cures You Can Find in Your Kitchen


 
 

Prevent PMS with yogurt

Up to 80 percent of women will struggle with premenstrual syndrome and its uncomfortable symptoms, report Yale researchers. The reason: Their nervous systems are sensitive to the ups and downs in estrogen and progesterone that occur naturally every month. But snacking on 2 cups of yogurt a day can slash these symptoms by 48 percent, say researchers at New York ’s Columbia University . “Yogurt is rich in calcium, a mineral that naturally calms the nervous system, preventing painful symptoms even when hormones are in flux,” explains Mary Jane Minkin, M.D., a professor of gynecology at Yale University .
 
20 Pain Cures You Can  Find in Your Kitchen
 

Tame chronic pain with turmeric

Studies show turmeric, a popular East Indian spice, is actually three times more effective at easing pain than aspirin, ibuprofen or naproxen, plus it can help relieve chronic pain for 50 percent of people struggling with arthritis and even fibromyalgia, according to Cornell researchers. That’s because turmeric’s active ingredient, curcumin, naturally shuts down cyclooxygenase 2, an enzyme that churns out a stream of pain-producing hormones, explains nutrition researcher Julian Whitaker, M.D. and author of the book, Reversing Diabetes. The study-recommended dose: Sprinkle 1/4 teaspoon of this spice daily onto any rice, poultry, meat or vegetable dish.
 
20 Pain Cures You Can  Find in Your Kitchen
 

End endometrial pain with oats

The ticket to soothing endometriosis pain could be a daily bowl of oatmeal. Endometriosis occurs when little bits of the uterine lining detach and grow outside of the uterus. Experts say these migrating cells can turn menstruation into a misery, causing so much inflammation that they trigger severe cramping during your period, plus a heavy ache that drags on all month long. Fortunately, scientists say opting for a diet rich in oats can help reduce endometrial pain for up to 60 percent of women within six months. That’s because oats don’t contain gluten, a trouble-making protein that triggers inflammation in many women, making endometriosis difficult to bear, explains Peter Green, M.D., professor of medicine at Colombia University .
 
20 Pain Cures You Can  Find in Your Kitchen
 

Soothe foot pain with salt

Experts say at least six million Americans develop painful ingrown toenails each year. But regularly soaking ingrown nails in warm salt water baths can cure these painful infections within four days, say scientists at California ’s Stanford University . The salt in the mix naturally nixes inflammation, plus it’s anti-bacterial, so it quickly destroys the germs that cause swelling and pain. Just mix 1 teaspoon of salt into each cup of water, heat to the warmest temperature that you can comfortably stand, and then soak the affected foot area for 20 minutes twice daily, until your infection subsides.
 
20 Pain Cures You Can  Find in Your Kitchen
 

Prevent digestive upsets with pineapple

Got gas? One cup of fresh pineapple daily can cut painful bloating within 72 hours, say researchers at California ’s Stanford University . That's because pineapple is natually packed with proteolytic enzymes, digestive aids that help speed the breakdown of pain-causing proteins in the stomach and small intestine, say USDA researchers.
 
20 Pain Cures You Can  Find in Your Kitchen
 

Relax painful muscles with peppermint

Suffering from tight, sore muscles? Stubborn knots can hang around for months if they aren’t properly treated, says naturopath Mark Stengler, N.D., author of the book, The Natural Physician’s Healing Therapies. His advice: Three times each week, soak in a warm tub scented with 10 drops of peppermint oil. The warm water will relax your muscles, while the peppermint oil will naturally soothe your nerves -- a combo that can ease muscle cramping 25 percent more effectively than over-the-counter painkillers, and cut the frequency of future flare-ups in half, says Stengler.
 
20 Pain Cures You Can  Find in Your Kitchen
 

Give your back some TLC with grapes

Got an achy back? Grapes could be the ticket to a speedy recovery. Recent studies at Ohio State University suggest eating a heaping cup of grapes daily can relax tight blood vessels, significantly improving blood flow to damaged back tissues (and often within three hours of enjoying the first bowl). That’s great news because your back’s vertebrae and shock-absorbing discs are completely dependent on nearby blood vessels to bring them healing nutrients and oxygen, so improving blood flow is essential for healing damaged back tissue, says Stengler.
 
20 Pain Cures You Can  Find in Your Kitchen
 

Wash away pain injuries with water

Whether it’s your feet, your knees or your shoulders that are throbbing, experts at New York ’s Manhattan College , say you could kick-start your recovery in one week just by drinking eight 8-ounce glasses of water daily. Why? Experts say water dilutes, and then helps flush out, histamine, a pain-triggering compound produced by injured tissues. “Plus water is a key building block of the cartilage that cushions the ends of your bones, your joints’ lubricating fluid, and the soft discs in your spine,” adds Susan M. Kleiner, Ph.D., author of the book, The Good Mood Diet. “And when these tissues are well-hydrated, they can move and glide over each other without causing pain.” One caveat: Be sure to measure your drinking glasses to find out how large they really are before you start sipping, she says. Today’s juice glasses often hold more than 12 ounces, which means five servings could be enough to meet your daily goal.
 
20 Pain Cures You Can  Find in Your Kitchen
 

Heal sinus problems with horseradish

Latest studies show sinusitis is the nation’s number one chronic health problem. And this condition doesn’t just spur congestion and facial pain, it also makes sufferers six times more likely to feel achy all-over. Horseradish to the rescue! According to German researchers, this eye-watering condiment naturally revs up blood flow to the sinus cavities, helping to open and drain clogged sinuses and heal sinus infections more quickly than decongestant sprays do. The study-recommended dose: One teaspoon twice daily (either on its own, or used as a sandwich or meat topping) until symptoms clear.
 
20 Pain Cures You Can  Find in Your Kitchen
 

Beat bladder infections with blueberries

Eating 1 cup of blueberries daily, whether you opt for them fresh, frozen or in juice form, can cut your risk of a urinary tract infection (UTIs) by 60 percent, according to researchers at New Jersey’s Rutgers University. That's because blueberries are loaded with tannins, plant compounds that wrap around problem-causing bacteria in the bladder, so they can’t get a toehold and create an infection, explains Amy Howell, Ph.D. a scientist at Rutgers University .
 
20 Pain Cures You Can  Find in Your Kitchen
 

Heal mouth sores with honey

Dab painful canker and cold sores with unpasteurized honey four times daily until these skin woes disappear, and they’ll heal 43 percent faster than if you use a prescription cream, say researchers at the Dubai Specialized Medical Center in the United Arab Emirates . Raw honey’s natural enzymes zap inflammation, destroy invading viruses and speed the healing of damaged tissues, say the study authors.
 
20 Pain Cures You Can  Find in Your Kitchen
 

Fight breast pain with flax

In one recent study, adding 3 tablespoons of ground flax to their daily diet eased breast soreness for one in three women within 12 weeks. Scientists credit flax’s phytoestrogens, natural plant compounds that prevent the estrogen spikes that can trigger breast pain. More good news: You don’t have to be a master baker to sneak this healthy seed into your diet. Just sprinkle ground flax on oatmeal, yogurt, applesauce or add it to smoothies and veggie dips.
 
20 Pain Cures You Can  Find in Your Kitchen
 

Cure migraines with coffee

Prone to migraines? Try muscling-up your painkiller with a coffee chaser. Whatever over-the-counter pain med you prefer, researchers at the National Headache Foundation say washing it down with a strong 12- ounce cup of coffee will boost the effectiveness of your medication by 40 percent or more. Experts say caffeine stimulates the stomach lining to absorb painkillers more quickly and more effectively.
 
20 Pain Cures You Can  Find in Your Kitchen
 

Tame leg cramps with tomato juice

At least one in five people regularly struggle with leg cramps. The culprit? Potassium deficiencies, which occur when this  mineral is flushed out by diuretics, caffeinated beverages or heavy perspiration during exercise. But sip 10 ounces of potassium-rich tomato juice daily and you'll not only speed your recovery, you'll reduce your risk of painful cramp flare-ups in as little as 10 days, say UCLA researchers.
 
20 Pain Cures You Can  Find in Your Kitchen

Saturday, March 16, 2013

Salt--"White Poison" in the Food


A sprinkle on a jacket potato, a pinch in the cooking water, a shake on salad.
Most of us use salt to flavour what we eat every single day. But, according to health experts, our soft spot for sodium chloride is making us ill.
From an increased risk of heart disease and stroke to the suggestion that too much salt may even lead to some cancers, osteoporosis, kidney disease and exacerbated symptoms of asthma and Alzheimer’s, the white stuff may taste good but it’s not doing us any favours.
While a small amount does no harm, on average we consume about two teaspoons (8.6g) a day. Yet the recommended intake is much lower than this – an absolute maximum of 6g daily for adults and much less for children.
Plus never mind the salt we add to our meals – what about the salt that food manufacturers sneak in?
As the British Dietetic Association (BDA) points out: “A lot of everyday foods are not obviously salty, but do contain high amounts of 'hidden salt'. About 75 per cent of the salt we eat is already added to the food we buy.”
The biggest culprits are meat products, ready meals, soups, pasta sauces, some pre-packaged breads and even certain breakfast cereals.
So what is it about salt that’s so bad for us?
UK charity the Blood Pressure Association explains: “Salt makes your body hold on to water. If you eat too much salt, the extra water stored in your body raises your blood pressure. So, the more salt you eat, the higher your blood pressure.
“The higher your blood pressure, the greater the strain on your heart, arteries, kidneys and brain.”
Eating excessive amounts of salt wrecks the kidneys’ delicate balance of sodium and potassium, which helps to filter the blood. It reduces the organs’ ability to remove water, leading to higher blood pressure, extra strain on the blood vessels leading to the kidneys and, over time, kidney disease – which, if left untreated, can cause kidney failure.
The increase in blood pressure also puts extra strain on artery walls, which become stronger and thicker to cope. This raises blood pressure even higher and eventually leads to a greater risk of the arteries bursting or clogging up, and heart attack.
Other ill effects include angina (sharp pains in the chest due to obstruction or spasm of the coronary blood vessels) and damage to the arteries leading to the brain, which may lead to a type of dementia or a stroke.
There is even evidence to show that a high salt intake in children may predispose them to the development of a number of diseases in later life, including osteoporosis, stomach cancer and obesity.
So what can you do to cut down when it’s hidden in so many foods and, frankly, some things just don’t taste right without it?
For Salt Awareness Week (March 26-April 1), organised by Consensus Action on Salt and Health (CASH), experts point out some easy ways to reduce your sodium chloride intake and protect your health for years to come:

Choose lower salt options

Look out for foods containing 0.3g of salt or less per 100g (or 0.1g sodium). For ready meals, which tend to contain more salt, pick ones with less than 1.25g salt or 0.5g sodium per dish. Be aware that foods that contain more than 1.5g salt per 100g (or 0.6g sodium) are classed as “high salt” products. Remember there can be big differences between different brands of the same products, so shop around.

Don’t add it

Break the habit of a lifetime and try to use little or no salt in cooking and don’t add extra salt at the table. According to CASH “it will only take a couple of weeks for your taste buds to adjust to less salt - before you know it you'll be appreciating the real taste of food and won't miss salt at all.”

Cut down on the biggest culprits

The worst foods for high salt content include: processed meats such as ham, bacon, sausages, pate and salami; canned, packet and instant soups; condiments including ketchup, soy sauce, mayonnaise and pickles; stock cubes and gravy powder; smoked meats and fish; meat and yeast extracts such as Bovril and Marmite; cheese; salted snacks such as crisps and popcorn; ready meals and takeaways including Chinese, Indian and pizza; ready-made sandwiches; pre-made pasta sauces; some breads and some breakfast cereals.

Don’t be scared to ask

When eating out or ordering takeaways ask specifically for no salt.

Work at keeping your blood pressure down

Being active, keeping a healthy weight and not drinking too much alcohol are key to keeping blood pressure low

Cook from scratch

Cooking fresh fruit and vegetables rather than eating ready meals is the most surefire way to keep tabs on your salt intake.

Find out the facts

Don’t guess at how much salt you and your family should be eating – the CASH website athttp://www.actiononsalt.org.uk/less/ shows exactly the levels of salt we need. For instance, children aged between six and 12 months should eat no more than 1g a day, while one to three-year-olds should consume no more than 2g.
According to CASH, reducing the UK’s average daily salt intake could prevent as many as 17,500 deaths from heart attacks and strokes every year.
Adds CASH: “The good news is that it's never too late. Any reductions that you make to your salt intake can be beneficial to your health by reducing your blood pressure and therefore reducing your risk of heart attacks, heart failure and stroke later in life.”

Monday, March 11, 2013

Will Depression Last Forever?


Medically reviewed by Farrokh Sohrabi, MD
http://www.everydayhealth.com/depression/will-depression-last-forever.aspx?xid=nl_EverydayHealthLivingWithDepression_20130311

If it 
does go away — which is the goal of treatment — you might naturally start to worry that the symptoms will come back. According to Mental Health America, more than 21 million children and adults battle depression every year, fewer than a third of whom receive adequate treatment. Consequently, many people risk a depression relapse.Treating depression can be frustrating, especially given the trial and error often involved with finding the right medication and the right therapist. Getting to a good place in your therapy may take months or even years, during which time you might ask yourself, “Will this feeling ever go away?”
Dan Collins, 49, a senior director of media relations in Baltimore, knows all too well what depression feels like — the first and second time around. Collins experienced his first depressive episode at age 16 and then had a depression relapse more than a decade later, at age 28.
“I had a very deep feeling of hopelessness, like there was nothing I could do to fix my situation,” Collins says. “I also had a high degree of anxiety, almost panic sometimes, that made concentration on anything nearly impossible. I couldn’t find a therapist fast enough, someone to ‘please stop the pain,’ and I drove from bookstore to bookstore, trying to get my hands on every book I could find on the topic of how to treat depression.”
Howard Belkin, MD, JD, an assistant professor at the Oakland University William Beaumont School of Medicine and a psychiatrist at the Birmingham Counseling Center in Royal Oak, Mich., says that Collins’ experience is fairly common. “Sometimes even with excellent expert treatment, depression can return and become chronic,” he says.
Compounding this is the fact that relapses seem to feed on themselves. Experts say it’s likely that at least 60 percent of those who've had a depressive episode will have a second, 70 percent of those who have had two episodes will have a third, and 90 percent of those who have had three will have a fourth.

Why Depression Relapse Happens

There is no single answer to explain relapses, says Michael Brodsky, MD, a psychiatrist and medical director of Bridges to Recovery, a mental health facility with multiple locations in California. “For some, the life stressors that triggered the initial depression become intensified and re-trigger a depression,” he explains. “For others, no treatment or inadequate treatment prevents the depressive syndrome from ever really resolving. Instead, more serious depression symptoms become dormant before a different stressor causes them to flare up.”
Some research suggests there may even be a biological predisposition to recurrent depression. And other evidence indicates that people may relapse because they discontinue depression treatment prematurely. “Often, patients begin to feel a little better and stop therapy or medication before they are completely well,” says Dr. Belkin.

Potential Triggers for Depression Relapse

Each person also has personal relapse triggers, some of which you can control and some you can't. These may be interpersonal or family stress, financial problems, job loss, and other real-world issues. “The stress of our fast-paced modern world certainly has an impact,” says Thomas Gazda, MD, a psychiatrist with Banner Behavioral Health in Scottsdale, Ariz. What is pleasurable to one person, he says, can be a trigger for depression in someone else: “For some, the holidays are stressful, and for others, they are enjoyable and relaxing.”
One common trigger for depression relapse is a dangerous love entanglement. It’s a phenomenon that engulfs people who become depressed within a high-conflict intimate relationship, says Dr. Brodsky. “They receive depression treatment and recover, then stop their treatment and return to the relationship, only to become depressed again in a matter of months.”
Being aware of and avoiding such situations or triggers that set off depression symptoms are steps you need to take whether you’re going through depression treatment or have recently recovered.

Signs of a Depression Relapse

Expect all-too-familiar feelings — signs of depression relapse are similar to symptoms of the initial onset of depression. “The earliest sign is often a change in sleep patterns,” Dr. Gazda says.
Sadness, irritability and anger, problems with appetite, feelings of guilt, lack of energy, and feelings of hopelessness are also potential signs. “And, of course, suicidal feelings are signs of serious illness,” Belkin adds.

Avoiding the Return of Depression

To prevent a depression relapse, continue to follow your doctor’s advice. “Go to therapy sessions, talk with family members, take prescribed medication, and avoid alcohol and drugs,” Belkin says.
It’s also important to keep busy with productive activities and be around other people, strategies that have worked well for Collins. “I have continued the sport of fencing, which I first started at age 23," Collins says. "Making friends and getting exercise are great for mental health. And last year I decided to audition for roles in a community theater production and got cast as Jimmy Tomorrow in Eugene O’Neill’sThe Iceman Cometh.”
Renew your commitment to positive lifestyle habits — get restorative sleep, engage in meditation or other stress-reducing techniques, and eat a diet that includes all colors of the rainbow, says Gazda, who notes that relapsing more than three times may mean maintenance therapy for life is a must.
Most important in the prevention of depression relapse is to stay aware of its very real possibility, not as a source of anxiety but as a proactive step for well-being. If you sense depression symptoms returning, get help immediately.

Top Ways to Reduce Your Stroke Risk


What's Your Stroke Risk?

Stroke risk factors include some things you can change and some you can't. Find out if you have any of these risk factors and how to protect yourself from stroke.

http://www.everydayhealth.com/health-report/atrial-fibrillation-and-stroke/stroke-risk-quiz.aspx?xid=nl_EverydayHealthMensHealth_20130311
Top Ways to Reduce Your Stroke Risk
Stroke risk factors that are out of your control include advanced age, a family history of stroke, your race (African Americans are more at risk for stroke than other ethnicities), and even your sex — up until age 85, men face a greater risk for stroke than women do. But there are many other factors that you can control to make stroke less likely.
Here are some tips to lower your stroke risk:
  • Stop smoking and limit alcohol. Smoking is a lifestyle choice that affects your stroke risk because it damages your blood vessels. Drinking alcohol in excess can raise your blood pressure, which increases your stroke risk. If you smoke, you should stop now. Ask your doctor for help if you’ve had trouble quitting on your own.
  • Manage high blood pressure. Having high blood pressure is one of the most important yet treatable risk factors for stroke. "For every 10 points your upper blood pressure number goes up, your risk of stroke doubles," warns Jose Biller, MD, professor and chairman of the neurology department at Loyola University Health Systems in Chicago. You need to know your upper (systolic) and lower (diastolic) blood pressure numbers. If you haven’t had your blood pressure checked lately, do it soon.
  • Take steps to lower high cholesterol. Your cholesterol number is another important stroke risk factor that you can control. Having high cholesterol can lead to fatty deposits that build up inside your blood vessels, and these deposits can lead to stroke. If you haven’t had your cholesterol checked recently, you should see your doctor. Making healthy changes to your diet and exercise routine can help lower your cholesterol levels.
  • Monitor atrial fibrillation. Some conditions can increase your risk for stroke. "If you’ve been diagnosed with atrial fibrillation, you have five times the stroke risk as someone without atrial fibrillation," Dr. Biller says. Work closely with your doctor to get your symptoms under control to lower your stroke risk.
  • Get diabetes under control. Your blood sugar is another important number to know, especially if you have diabetes. Diabetes, or high blood sugar, increases your stroke risk and makes a stroke more dangerous. Diabetes also tends to be linked to high blood pressure and high cholesterol. Type 2 diabetes, the type that can occur as you get older, can often be controlled with diet and exercise.
  • Ramp up your exercise plan. Lack of regular exercise is a stroke risk factor for about 40 percent of Americans — not getting enough exercise can lead to obesity, high cholesterol, diabetes, and high blood pressure, which are all stroke risks. The Centers for Disease Control and Prevention recommends a combination of 150 minutes a week of moderate aerobic exercise (such as a brisk walk) with some type of strength training exercise two or three days a week.
  • Follow a healthy diet for a healthy weight. Maintaining a healthy weight is an important lifestyle choice for reducing your stroke risk — being overweight or obese raises risk factors like cholesterol, high blood pressure, and diabetes. A diet that’s high in fat and cholesterol can raise stroke risk factors such as blood pressure and blood cholesterol along with your weight. Work with your doctor or a dietitian to develop a balanced diet and start working towards a healthy weight.