6 things to do before 9 am to reduce your risk of stroke

A stroke can be an event that changes life and sometimes life. And having a stroke is not only a concern for the elderly. Ten years ago, 38% of people who underwent a stroke were under 65, and the age of risk continues to become younger thanks to a variety of factors, including diabetes and cardiac diseases that become more common in young adults.,,

The good news is that there are steps you can take to Help reduce the risk of your stroke. We talked with Christie M. Ballantyne, MDThe head of cardiology and cardiovascular research at the Baylor College of Medicine and Texas Heart Institute, on his morning routine and six things that he recommends when you wake up to help reduce your risk of a stroke.

1. Take your drugs to heart as indicated

Although it may seem obvious, one of the simplest ways to reduce your risk of a stroke is to take your drugs to heart – that they help reduce blood pressure or cholesterol level – as directed.

According to Ballantyne, Manage blood pressure levels Can make all the difference, and forget your pills could mean a risk of higher stroke. “Most people in primary care, they say:” Well, if it’s more than 140 or 145, this is the limit. ” There is nothing limit – it’s high.

Ballantyne personally takes medication for high blood pressure and cholesterol. He makes sure not to forget them by keeping them in a pill on his sink next to his toothbrush. He also recommends talking to a health care provider if you could benefit from baby aspirin taking, which can help prevent stroke and heart attack thanks to its blood thinning effects.

2. Meditate or share a hug

Keeping the stress low throughout the day can help minimize your risk of a stroke, so why not take a few minutes to say “OM”? Research shows that meditation can help lower blood pressure, which can in turn reduce your risk of a stroke. Ballantyne adds that it should not be transcendental meditation either. He says that praying or reading inspiring quotes for the day could also help lower blood pressure.

Another simple way to help lower stress What about blood pressure? Give or receive a hug, whether it is a family member, a friend or even your pet. Studies show that physical touch, such as a hug, can help reduce cortisol levels when stressed. If you are not a hug, Ballantyne recommends sending SMS or calling a friend, urging the importance of an interpersonal connection to minimize stress.

3. Avoid artificial sweeteners in your coffee

As long as you keep your caffeine consumption at less than 400 mg of caffeine (about 4 cups of coffee), Ballantyne does not think that it is necessary to avoid your morning infusion. However, he takes care of softening your coffee with Artificial sweetenerslike sorbitol and xylitol. The Xylitol, in particular, has been linked to an increased risk of blood clots and cardiac events like a stroke.

4. Move

It is ideal. However, not everyone can operate this. Instead, Ballantyne recommends just finding ways to incorporate more movement in your morning, whether it is the bicycle to work, park further from your office building or take the stairs rather than the elevator. He is also a fan of fitness watches and follow -up applications, such as an Apple Watch or Fitbit, because they can motivate you to get up and walk throughout the day. After all, research suggests that expenses Most of your sitting day This could place you at an increased risk of having a stroke. Although there are no magic number, Ballantyne recommends aiming at least 7,000 steps per day or more.

5. Put this cigarette or this vape

Ballantyne says that smoking is among the most harmful things you can do with regard to the risk of stroke. In addition, even those who tried to leave their habit of nicotine with vaping are very in the red, he says. “When you are used to vaping, these things go directly to your blood circulation,” he warns. Studies confirm these concerns, showing solid links between the use of fuel cigarettes and vaping.

6. Eat a balanced breakfast

Ballantyne shares her essential breakfast: cottage cheese with a fresh fruit, like a plum or a cantaloup in cubes, garnished with linen seeds. He explains that flax seeds Contain omega-3 fatty acids based on plants and fibers, which are both linked to vascular health benefits.,, “It’s not as rigorous as the statins, but it’s a simple thing to add to your diet to breakfast,” he said. Of course, there are many other balanced breakfast options. According to Ballantyne, what is most important is to keep an eye on food for breakfast that is rich in added sugars, which could increase your risk of diabetes – another major risk factor.

Our expert Take

Doing some adjustments in your morning routine can greatly help reduce your risk of running. Taking your medication, eating a balanced breakfast, avoiding artificial sweeteners and walking (ideally with a friend) are all simple ways to promote better vascular health. And if you smoke or vape, quitting smoking is one of the most impactful changes you can make, although it is not always easy. Speak with a health professional for advice and resources on how to leave. By providing these changes – and sticking them in the long term – you can Minimize your risk of brain stroke And look forward to many years of new adventures and time of quality with relatives.