World Stroke Day, on the 29th of October, provides an annual focal point for stroke awareness around the world. There are different types of stroke: Ischemic strokes (obstruction in blood vessels supplying blood to the brain), haemorrhagic strokes (weakened blood vessels rupture and bleed into the brain) and transient ischemic attack or mini-stroke (temporary disruption in blood supply to an area of the brain). To read more about this, click here.
In the UK, there are approximately 100,000 strokes every year and 1.3 million people living with stroke. Stroke is a leading cause of death and disability, causing around 38,000 deaths each year in the UK.1https://cks.nice.org.uk/topics/stroke-tia/background-information/prevalence/ Strokes are not limited to the older generation. They can affect anyone of any age at any time; 1 in 4 strokes happen in people of working age, and around 400 children have a stroke in the UK annually.2https://www.stroke.org.uk/world-stroke-day Diet and lifestyle can decrease your risk of a stroke so you can be ahead of the game! Here are some risk factors to keep in mind:
1. High blood pressure: the silent threat
High blood pressure is the leading risk factor for mortality worldwide, impacting over 1 billion people. It is responsible for around half of all deaths related to heart disease and stroke globally. The tricky part? It doesn’t always come with warning signs – often called the “silent killer”.3https://world-heart-federation.org/what-we-do/hypertension/ If you haven’t checked your blood pressure lately, now‘s a good time!
High blood pressure can be caused by lack of exercise, obesity, diet, cholesterol, alcohol, smoking and stress. Some recommendations include cutting down on unhealthy processed foods, especially those high in salt, unhealthy fats and sugars. Try seasoning your food with herbs instead. Stay active – even a brisk walk for 15 minutes can help keep your blood pressure in check.4https://www.world-stroke.org/world-stroke-day-campaign/prevent-stroke/stroke-and-hypertension
Check these articles from Claire to learn more about how to lower your blood pressure: Fix your high blood pressure, naturally! and 8 natural ways you can reduce high blood pressure!
2. High cholesterol: the clogged pipes problem
Think of your blood vessels like pipes. When cholesterol and other unwanted materials build up around the walls, it’s like gunk clogging those pipes, making it harder for blood to flow properly. This build-up is called plaque (the technical term is atherosclerosis). Over time, it can narrow or block your blood vessels.
The type of cholesterol that’s especially bad here is low-density lipoprotein (LDL), or “bad cholesterol” because it’s more likely to stick to the walls of your arteries. High-density lipoprotein (HDL), or “good cholesterol”, helps carry cholesterol away from the arteries and back to the liver, where it can be removed from your body. When plaque builds up from too much LDL, it damages the lining of your arteries, triggering your body to form blood clots in an attempt to repair the damage. These clots can break loose and get lodged in the smaller blood vessels in your brain, leading to a blockage of blood flow, which increases the risk of a stroke.5https://www.mdpi.com/1422-0067/23/6/3346
What can you do about it?
- It’s not about fearing fats, it’s about choosing the right ones! Understand the difference between healthy fats (like those in avocados, fish, olive oil, nuts, seeds and fermented dairy like kefir and yoghurt) and unhealthy fats (like trans fats found in processed snacks).
- Opting for low-fat or “diet” versions of foods can sometimes backfire, as they contain added sugars. Too much sugar can also contribute to high cholesterol!
- While saturated fats, mostly found in animal products (especially red meat), are needed by your body, it’s important to consume them in small quantities.6https://www.bbcgoodfood.com/health/nutrition/truth-about-low-fat-foods
For other useful articles, look at 10 things you can eat to help tackle high cholesterol and Help, I’ve got High Cholesterol! 8 Tips to help –
3. Diabetes: it’s all about balance
High blood sugar levels can also damage your blood vessels, making them more prone to blockages and ruptures, which increases your risk of a stroke. When your body can’t properly use excess sugar, it sticks to your red blood cells and accumulates in your bloodstream (essentially making your blood sticky).7https://www.diabetes.org.uk/guide-to-diabetes/complications/stroke This build-up can further block and harm your blood vessels.
Keeping your blood sugar within a healthy range can reduce the risk significantly.
- Focus on eating a balanced diet full of whole grains, legumes, pulses, nuts, seeds, veggies, lean protein and healthy fats.
- Opt for gut-healthy snacks and gravitate toward savoury rather than sweet. Check this article on 18 gut-healthy snack ideas!
- For those with a sweet tooth, you can make some great, gut-healthy, sweet snacks high in fibre, which prevents blood sugar spikes. Here are some of our recipes, including our fibre-rich rock cakes, pancake recipes, chocolate-chip oat cookies, overnight chocolate oats, chocolate mousse, gut-healthy smoothies, and prebiotic energy balls. These are high in fibre and will help prevent sugar spikes!
- Aim to avoid ingredients like sugar and replace these with pure stevia. Stevia is friendlier for your gut microbiome and doesn’t spike your blood glucose and insulin, making it a great option for people with diabetes or pre-diabetes. Here is also a useful article on 10 ways to reduce your sugar intake.
Did you know your gut bacteria is also a key player in diabetes prevention? For more info click here. For more articles on how to curb your sugar cravings check out Cut loose from cravings and improve your diet – without suffering!
4. Being overweight: more than just a number
Carrying extra weight, especially around your belly (known as visceral fat or central obesity), can increase your risk of stroke. Obesity, especially central obesity, is linked to diabetes, cardiovascular disease, high blood pressure, chronic inflammation, and elevated triglycerides, all of which contribute to the hardening and narrowing of arteries, along with high cholesterol, LDL, and low HDL. This clustering of symptoms and conditions is all under the umbrella term metabolic syndrome.8https://www.tandfonline.com/doi/epdf/10.2147/vhrm.s22145?needAccess=true9https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8449192/
You don’t need to starve yourself, though; it is about shifting your food options. Small, consistent changes can make a big difference! Try incorporating more whole foods into your meals, adding daily movement (dancing in the kitchen totally counts!), and setting achievable goals. Every little step counts. There is a very close link between obesity and your gut microbiome. Check out Simple tips to help you get fit!.
5. Lack of exercise: hidden risk of inactivity
Sedentary lifestyles and sitting for long periods without much physical activity can raise stroke risk. Being inactive can lead to unhealthy fatty material building up and clogging your blood vessels. Movement and exercise keep your heart healthy and your blood flowing properly, reducing the chances of clots forming. Your heart is a muscle, and like any other muscle, it needs to be stimulated!
Regular physical activity helps regulate your blood pressure, LDL and blood glucose levels and increases HDL.10https://www.bhf.org.uk/informationsupport/risk-factors/physical-inactivity11https://pmc.ncbi.nlm.nih.gov/articles/PMC10003711/. This doesn’t mean you need to run a marathon! Just get moving. Find something fun, whether it’s walking your dog, dancing, taking a yoga class or any other hobby. Aim for at least 30 minutes of moderate exercise a few days a week. Your heart and brain will love you for it! Read our fitness articles for more ideas; click here.
6. Unhealthy diet: are you nourishing your brain?
A diet high in processed foods, sugary drinks, and unhealthy fats – including hydrogenated fats, trans fats, excess saturated fats, and omega-6 polyunsaturated fats – can contribute to the conditions and symptoms linked to metabolic syndrome mentioned above – all are big risk factors for stroke.12https://www.thelancet.com/action/showPdf?pii=S2667-193X%2824%2900186-8
- Avoid ultra-processed foods and add more brain-boosting whole foods to your diet.
- Include a diversity of colourful fruits, veggies, whole grains, legumes, lean or grass-fed meats, and nuts and seeds to ensure you get enough healthy fats, protein, complex carbs and fibres. Here are 4 easy tips to shop for plant diversity.
- The Mediterranean Diet is especially well-known for being stroke-friendly. And it’s delicious too! Here are some great fibre meal plans!
You may also find this article useful: Mind matters: nourishing foods that boost brain health
7. Unhealthy gut: is your microbiome happy?
Did you know that your gut microbiome (the community of bacteria in your gut) plays a big role in keeping your gut, heart and brain healthy? When your microbiome is out of balance, it can lead to chronic inflammation around your body. This inflammation can then affect your blood vessels, raising your risk of stroke. Your gut bacteria help regulate your blood pressure. So if things go awry in your gut, it might contribute to high blood pressure, which is one of the biggest factors for stroke.13https://pmc.ncbi.nlm.nih.gov/articles/PMC8995494/
Your gut microbiome is also involved in blood sugar balance, diabetes prevention and cholesterol regulation.14https://pmc.ncbi.nlm.nih.gov/articles/PMC8347163/ When it’s not working optimally, you could be at higher risk for diabetes and high cholesterol, both of which spell trouble for your stroke risk. And let’s not forget about gut permeability and rips and tears that can form in the gut lining. When your gut barrier is weakened and compromised, toxins and harmful substances can make their way into your bloodstream, causing systemic inflammation that increases the likelihood of cardiovascular disease and neurodegenerative diseases.15https://pmc.ncbi.nlm.nih.gov/articles/PMC10954893/
Finally, your gut produces important hormones and neurotransmitters which regulate mood and stress. An imbalanced gut can worsen stress and anxiety, contributing to high blood pressure and increased risk of stroke.16https://pmc.ncbi.nlm.nih.gov/articles/PMC9504309/ Focus on keeping your gut happy and healthy!
- Include probiotic-rich foods like our kefir and other fermented foods (natural live yoghurt, sauerkraut or kimchi) in your diet.
- Load up on fibre-rich whole foods and our Complete Prebiotic, which are the prebiotics (food for your probiotics). Once you feed your probiotics with prebiotics, your good bacteria produce anti-inflammatory substances called postbiotics, e.g. short-chain fatty acids (SCFAs) which lower the inflammation around your body and subsequently reduce the risk of stroke.17https://pmc.ncbi.nlm.nih.gov/articles/PMC9504309/
Remember, your gut is a portal to the rest of your body, and it’s where it all starts! Read more about our Gut Health Protocol and Gut Health Smoothie.
8. Drugs: a risky business
You probably already know that smoking isn’t the best for your lungs, but did you know it’s also a major stroke risk?18https://pmc.ncbi.nlm.nih.gov/articles/PMC3742309/ It damages your blood vessels, making them more prone to clots that can then lead to strokes. If you smoke, quitting is one of the best things you can do to lower your stroke risk. It’s tough, we know, but there’s plenty of support out there – from nicotine patches to support groups – to help you kick the habit for good!
You might enjoy a glass of wine or a cocktail to unwind, but too much alcohol can increase your stroke risk.19https://pmc.ncbi.nlm.nih.gov/articles/PMC3742309/ It raises your blood pressure and can lead to weight gain, which are both risk factors for stroke. Heavy drinking also weakens your heart over time, making it harder for your blood to circulate properly. It’s all about moderation! If you drink, stick to the recommended limits, and hey, there are plenty of delicious non-alcoholic options, too. Mocktails anyone? Here is a recent article Claire wrote about Sober October!
Some recreational drugs, like cocaine, can also raise blood pressure to dangerously high levels, leading to an increased risk of stroke.20https://pmc.ncbi.nlm.nih.gov/articles/PMC3742309/ These substances also cause blood vessels to narrow or spasm, cutting off blood flow to the brain. Not so good! The best move here is to avoid these substances altogether. If you are struggling with drug use, seeking help is a sign of strength, not weakness. Many resources and support systems are available to help you live a healthier, drug-free life!21https://www.nhs.uk/live-well/addiction-support/drug-addiction-getting-help/
9. Stress and depression: their impact goes beyond mood
Did you know that approximately 1 in 6 strokes are linked to depression and stress?22https://www.world-stroke.org/world-stroke-day-campaign/prevent-stroke/stress-depression-and-stroke Chronic stress and depression can raise your blood pressure, increase stress hormones like cortisol, and lead to chronic inflammation in your body.23https://www.apa.org/topics/stress/body
It’s easy to overlook stress, but managing it is important to keep your body and brain healthy. Make time for mindfulness activities that help you unwind and calm your mind, as these can increase brain-signalling messengers involved in relaxation, such as GABA.24https://mhanational.org/what-gaba Meditation, deep breathing, yoga, pilates, or even just spending time in nature doing grounding activities can help lower stress levels. Participating in hobbies or activities with friends, family members or colleagues and socialising with others can boost “happy hormones” like serotonin and dopamine. Also, don’t be afraid to ask for help if you need it!
Our Ashwagandha tincture is an adaptogenic herb that has been shown to effectively combat anxiety, stress, depression and poor sleep by lowering the stress hormone cortisol. Read more here and source it here For more support, check out our articles on Calm the chaos: 9 tips for coping with stress.
Recognising a stroke
Spotting a stroke quickly can be life-saving. The faster you recognise the signs and get help, the better the chances of minimising damage to the brain. A simple and effective way to remember the signs is by using the acronym FAST, which stands for: Face drooping, Arm weakness, Speech difficulty, Time to call 999. Other stroke symptoms include sudden confusion, vision problems, difficulty walking, and severe headache.25https://www.stroke.org.uk/stroke/symptoms
Prevention is power! It is the small habits you do every day that will affect your long-term health. You have control when it comes to reducing your stroke risk. By staying active, eating a balanced diet, maintaining a healthy microbiome, managing stress and monitoring your blood pressure, cholesterol, and blood sugar levels, you can make a big impact on your health. Small changes really do add up! Get started today with a What is a gut-healthy diet?!
Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.
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