Ways to Prevent a Stroke

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 is babies.  Being pregnant ups your risk, as does pregnancy-related complications, like preeclampsia and gestational diabetes. Prebaby 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 45 minutes a day.  Make the time. Even if you break it up into two 20-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 hours a night  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 sautéing, baking, drizzling, and salads. 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%.

5. Mind the migraine. Headaches particularly the ones that come with flashes of light and blind spots appear linked to a higher stroke risk in women; and most migraine-sufferers are women, due to hormonal fluctuations and hormone 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.

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 and poultry.

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.

February is National Heart Health Month

February is national heart health month with Valentine’s Day on February 14^th signifying love, relationships, family and the heart.  With all this celebration centering on the heart I would like to discuss how we can take better care of our heart given that cardiovascular disease remains the number one killer in U.S. adults. Heart disease should be a concern no matter what your age given that I see high blood pressure, high cholesterol and atherosclerosis in children today.  Yet, the majority of cardiovascular disease is preventable and treatable with dietary changes, physical activity and targeted nutritional supplementation.  Lifestyle interventions along with supplementation have a broader benefit than pharmaceuticals because they address the dysfunctions that underlie chronic disease rather than treating the symptoms. In treating cardiovascular disease everyone is different since there are many causes such as stress, insulin resistance, inflammation and obesity etc. This is why an individual approach is best.  There are a few supplements that I would like to go over that can protect an individual from heart disease.

Fish oil is packed with omega 3 fatty acids.  The EPA and DHA in fish oil work with the cellular membranes decreasing inflammation in the cells which causes most cardiovascular disease. Fish oil can reduce blood pressure, lower triglycerides, improve insulin resistance, prevent and treat metabolic syndrome and reduce arrhythmias.  The key is taking a good quality fish oil with no PCB’s, lead or mercury because if you take poor quality fish oil this can actually cause heart disease. Manufacturers should be able to prove product purity.  A good dose would be 2-4 grams a day.

Coenzyme Q10 (COQ10) is an antioxidant that naturally occurs in the cell mitochondria. Coenzyme Q10 works by oxygenating the heart.  People with high cholesterol and congestive heart failure generally have low coenzyme Q10 levels.  A study 2007 published in the American Journal of Cardiology showed that statins the drugs frequently prescribed for high cholesterol deplete the bodies COQ10 stores so supplementation is needed to restore these levels.  Coenzyme Q10 combats cardiovascular disease by acting as an antioxidant, it has natural blood thinning effects and oxygenates the heart.  I especially like COQ10 at this altitude because there is less oxygen saturation here in Vail. A good dose would be 100 -200 mg a day. 

Vitamin D is beneficial for healthy bones, immunity, preventing cancer and is crucial for a healthy heart.  Vitamin D is one of the most frequently deficient vitamins and one of the most important nutrients for cardiovascular health. A study published in October 2010 in the American Journal of Cardiology linked the wide spread prevalence of vitamin D deficiency to high blood pressure, stroke, diabetes, myocardial infarction and other conditions.  Researchers at Salt Lake City’s Heart Institute in 2009 found that of 28,000 adults over the age of 50 with no history of heart disease and low vitamin D levels 77 percent were more likely to die, 45 percent were more likely to develop coronary artery disease, 78 percent were more likely to have a stroke than patients with normal vitamin D levels. Too little vitamin D can increase the risk of calcium build up in the arteries which can lead to atherosclerosis and potentially a heart attack or stroke. I recommend getting your vitamin D 25-hydroxy (D3) levels checked and than getting on an appropriate dose.  I recommend between 1,000 to 2,000 mg and higher if your deficient. 

Since it is Valentine’s month I don’t want to for get about dark chocolate meaning 60-70% cocoa beans and its benefits on the heart.  Dark chocolate is an antioxidant therefore preventing our cells from free radical damage.  It is loaded with flavonoids which have anti-inflammatory effects.  Chocolate can help lower the bad cholesterol (LDL) and blood pressure.  So give the gift of dark chocolate for Valentine’s or any other holiday.  You only need small amounts to impact your health. 

Preventing heart disease is all about knowing your numbers such as your cholesterol, blood pressure, body mass index, vitamin D levels, homocysteine, c-reactive protein, glucose and sed rate. February is a good time to pay attention to your heart if you are having chest pain shortness of breath, arrhythmias or trouble breathing get check out by your doctor.  Health is about paying attention to your body do not ignore your symptoms.   

Dr. Deborah Wiancek is a naturopathic physician who practices at the Riverwalk Natural Health Clinic & Natural Pharmacy.  For the latest research in natural medicine see her blog at Riverwalknaturalhealth.blog.com.  Contact info 926-7606, wiancek@healthref.com or www.healthref.com.