Midlife
women are twice as likely as men to have strokes, an alarming fact in and of
itself. But what's even more alarming is that if you crunch the numbers, it
just doesn't make any sense. Men smoke more, drink more, and see their doctors
less—probably to avoid confessing their sins. Cigarettes and alcohol up the
risk of stroke, yet each year, about 55,000 more women than men suffer from
them.
Part of
the reason these numbers are so out of whack: babies (not directly of course,
though some moms might beg to differ). Being pregnant ups your risk, as does
pregnancy-related complications, like preeclampsia and gestational diabetes. Pre-baby birth control pills also increase
your chances—so do hormone replacement therapies to relieve menopause
symptoms later in life. Mood might factor in as well: new research suggests
depression could boost women's stroke risk; and women are 70% more likely than
men to get depressed.
If you
quit smoking, limit alcohol, eat more fruits and vegetables, and keep
your weight, blood pressure, and blood sugar in check, you lower your
likelihood of stroke. Here are eight lesser-known ways to protect yourself,
based on the latest research:
1. Walk 20 minutes a day. We
know—you work, you have kids, errands to run, dinner to make, and an episode
of Real Housewives to watch, so you barely have time to pee,
let alone take 20 uninterrupted minutes to walk. Make the time. Even if you
break it up into two 10-minute sessions, it's worth it: Walking a total of 2
hours a week can cut your stroke risk by 30%, according to a large study of
nearly 40,000 women, conducted over a 12-year period. Walk briskly (so you can
talk but not sing) and your chances are reduced by almost 40%.
2. Know the difference between sad and depressed. The
latter makes you 29 percent more likely to suffer from stroke, says a new study
of more than 80,000 women. Why? Depressed women tend to smoke more, weigh more and exercise less; plus, they're more likely to have
uncontrolled medical issues, like high blood pressure and diabetes, which can
also increase stroke risk. Recognize depression
symptoms and you can get proper treatment. Talk to your doctor if
you: feel persistent sadness, anxiousness, or "emptiness"; hopeless;
guilty, worthless or helpless; irritable; exhausted; if you lose interest in
things you used to like; can't concentrate or sleep; overeat or lose your
appetite; think about suicide or have aches and pains that don't go away even
with treatment.
3. Set your alarm for 7 hours of sleep. More
than 10 a night in la-la land may increase your stroke risk by up to 63%,
compared with the recommended 7-hour stretch, say scientists at Harvard. And if
you're especially loud in bed—while snoring, that is—studies suggest you're
twice as likely to develop metabolic syndrome, which is a cluster of conditions
that raises your risk of stroke, as well as heart disease and diabetes.
4. Make olive oil your go-to ingredient...for
drizzling, dressing and all other food-related ings.
You know it helps lower your risk of heart attacks; new research now shows it
extends its protective branch to strokes as well. An observational study of
more than 7,600 French adults age 65 and older found that those who regularly
use olive oil cut their chance of stroke by just over 40%. A great healthy way to saute is with vegetable broth, read about it here.
5. Mind the migraine. Those
extra-special headaches—particularly the ones that come with flashes of light
and blind spots—appear linked to a higher stroke risk in women; and as an added
bonus, most migraine-sufferers
are women, thanks in part to hormonal fluctuations and medications. Though
there's no clear proof that indicates treating a migraine means no stroke,
experts agree it's reasonable to try and reduce their frequency. Talk with your
doctor—she may prescribe preventive meds or suggest stress management
techniques.
6. Pay attention to palpitations...especially
if the heart flutters occur with shortness of breath, lightheadedness, and
chest pain—those are all signs of atrial fibrillation (AF), an abnormal
heartbeat that boosts risk of stroke about five-fold. More than 2 million
Americans live with AF; taking anticlotting medication can help reduce your
stroke risk. Late last year, the FDA approved Pradaxa (dabigatran), a new drug
that clinical studies show is simpler to manage than the long-standard warfarin
(Coumadin), but is just as effective.
7. Eat sweet potatoes. And raisins and
bananas and tomato paste. Not all on the same plate but individually, each is
loaded with potassium—and a diet rich in foods with this nutrient may reduce stroke risk by
20%, suggests a recent report. More good sources: fruits and veggies, fish,
poultry, and dairy.
8. Lengthen that short fuse. No matter how many
times you told him to pick up his dirty socks and asked the kids to shut the
front door on their way out, take a deep breath before you blow a gasket: A
study published in the journal Hypertension suggests that
angry and aggressive people may be at a higher risk of stroke. Researchers
found those who scored high for antagonistic traits on a standard personality
test had greater thickening of the neck arteries (a risk factor for stroke)
compared with people who were more agreeable.
9. Think FAST. Most women don't: surveys
show less than 30% can name more than two symptoms of a stroke. Use the handy
mnemonic FAST to recognize the symptoms:
·
F (face): uneven smile, facial droopiness, numbness, vision
disturbance
·
A (arm & leg): weakness, numbness, difficulty walking
·
S (speech): slurred, inappropriate words, mute
·
T (time): Realize that time is critical. If you notice any of
the above symptoms, immediately call 911—studies show that you get faster care
if you arrive at the hospital in an ambulance than if someone drives you. With
strokes, time lost is brain lost—simple as that.
By Teresa Dumain
