To live a healthy lifestyle you have to change your habits. Small changes to your lifestyle can reduce your risk of another stroke or any other serious health problem. Changing your habits is obviously not always easy. Your health care team can tell you which risk factors you should focus on first and which goals seem realistic to you.
Do not try to change all your habits overnight. Start with a relatively simple change, then use this first success as a springboard.
Tips to adopt a Healthy Lifestyle.
Here are some tips to change your habits
Have a healthy diet for Healthy Lifestyle.
Even small changes in your diet sometimes have a significant beneficial effect on your health. Balanced meals and healthy snacks help you to:
- increase your intake of healthy foods
- reduce your weight
- prevent hypertension
- control your blood sugar level
- lowering your cholesterol level
- increase your energy level.
All of these factors reduce your risk of stroke. If you need help to adopt a healthy lifestyle, consult a dietitian-nutritionist. The following tips will help you have a healthy diet.
For a healthy lifestyle Eat more fruits and vegetables
Vegetables and fruits are rich in vitamins, minerals, and fiber. They are also low in calories, fat, and sodium (salt). They help lower cholesterol levels, prevent hypertension and maintain a healthy weight.
Choose high fiber foods
The best sources of fiber are vegetables, fruits, whole grains and legumes such as lentils. Fiber intake helps you lower cholesterol, prevent high blood pressure, and maintain a healthy weight.
Consume less salt
Reducing your sodium intake (salt) can lower your blood pressure and reduce your risk of heart disease and stroke by approximately one-third. Most of the salt consumed comes from packaged foods and restaurant meals.
Choose the right fats
All the fat are not identical. Saturated and trans fats increase cholesterol levels. Other types of fat or oil, called unsaturated fats, help prevent plaque formation on the inner lining of blood vessels.
Consume less added sugar
Added sugar provides energy in the form of calories, but has no other nutritional benefit. When we do not need those calories, we store them as fat. Healthy eating recommendations do not specify the amount of sugar that needs to be consumed. It is certain, however, that you will maintain a healthy weight if you reduce your sugar intake.
Eat reasonable portions
Measure your portions is always a good idea, whether you are at home or at the restaurant.
- At home, use plates, bowls, and cups smaller than usual.
- Fill half of your plate with vegetables (excluding potatoes). Fill a quarter of the plate with whole grains such as brown rice or whole-grain pasta. The last quarter of the plate is reserved for meat and alternatives, such as beans, tofu or low-fat cheese.
- Avoid using exaggerated portions and refilling yourself.
- At the restaurant, it is possible to order entry only. Alternatively, you can also ask for a small portion or take the leftovers with you when you leave the restaurant.
Have an active lifestyle
physical activity matters a lot to maintain a healthy lifestyle. Getting in the habit of doing at least 150 minutes of physical activity a week is a great way to maintain a healthy weight, lower blood pressure, lower cholesterol, and manage diabetes and stress. It is also a habit that reduces the risk of heart disease and stroke by 30%.
Ask your health care team to introduce the right ways to do physical activity for your particular situation. It will take into account your abilities, your state of health and your preferences in this area. It will help you design a plan that is just as enjoyable as it is safe. Find out if there are programs near you that fit your needs and abilities.
Whatever your condition, there is always a way to stay active. Yoga or tai chi may be for you. Or maybe it would be nice for you to go for walks more often. Some activities are also suitable for a person sitting or in bed.
Start with sessions of ten to fifteen minutes. Then gradually increase the duration, frequency, and intensity of these sessions according to your progress. After a certain time, you will reach the recommended target of a total of 150 minutes per week.
This is one of the most effective ways to reduce your risk of another stroke. You may feel that quitting is too difficult a challenge, but there are many resources to help you when you feel ready. Here are some tips to get started quitting smoking and adopting a healthy lifestyle:
- Think about the advantages of quitting and disadvantages. Try to imagine how much better you will feel and how proud you will feel when you stop smoking.
- Understand your smoking habit. It is both psychological and physical. Think about the triggers that make you want to smoke?
- Your healthcare team can offer you alternative treatments, such as nicotine replacement therapy.
- Enjoy the support of your family and friends.
Reduce your alcohol consumption
Excessive drinking and drinking are risk factors for high blood pressure and stroke. Alcohol also has the disadvantage of interacting with your medications.
Follow the following guidelines for moderate consumption:
- For women, no more than two drinks a day most days, for a maximum of ten a week.
- For men, no more than three drinks a day most days, for a maximum of fifteen a week.
- Always consider your age, weight, and state of health, which may warrant a decline in these recommendations.
“A consumption” corresponds to:
- 341 ml / 12 oz (1 bottle) of beer to a standard degree of alcohol (5% alcohol)
- 142 ml / 5 oz of wine (12% alcohol)
- 43 ml / 1½ oz of spirits (40% alcohol)
Know your drinking habits. Schedule non-alcoholic days each week. Track how much alcohol you consume in a day.
If necessary, ask your health care team to recommend a program to deal with problems Stop using non-therapeutic drugs
The use of non-therapeutic drugs increases the risk of another stroke. Ask your health care team to recommend programs near you that might help you get rid of this habit.
Manage your stress
We know that people who have high levels of stress or prolonged stress experience high levels of cholesterol or blood pressure. They are also more likely to suffer from arterial thickening (atherosclerosis), a risk factor for stroke.
Music helps me relax and feel good.
Here are some tips for dealing with stress:
- Ask yourself what is causing your stress. If you know the answer, can you eliminate this stressful element? In the absence of total elimination, would there be a way to mitigate it?
- Talk to your family, friends and health care team.
- Find activities that promote relaxation, such as listening to music, reading, walking, or meditating.