Understanding the causes and warning signs of stroke
A stroke is a medical emergency that occurs when blood flow to the brain is interrupted. When that happens, brain cells can be deprived of oxygen, potentially causing permanent damage. The three most common types of strokes are Ischaemic, Hemorrhagic, and Transient Ischemic Attack (TIA).
Learn more about the types of stroke.
A stroke can occur at any time and can be caused by a range of factors such as age, high blood pressure, high cholesterol, diabetes, and lifestyle habits.
How to quickly test for a stroke
Strokes can present differently from person to person; however, you can use the stroke memory prompt F.A.S.T. to identify common indicators.
Face – watch for facial drooping on one side or an inability to smile.
Arms – check for numbness on one side or problems lifting one or both arms.
Speech – listen for slurring, problems forming or understanding words, or a general sense of confusion.
Time – act fast to minimise damage.
If any of these pose a problem, call 000 (Triple Zero).
Strokes and disability
It’s estimated that there are 440,481 people with a history of stroke living in Australia.
A significant stroke can result in permanent disability. Data for Australia shows that after a stroke, slightly more than one-third of people have a disability that has affected their daily activities.
Stroke prevention: How to lower the risk of strokes
While some factors, such as age and family history, are out of our control, there are lifestyle choices we can make to help with stroke prevention.
How to reduce the risk of a stroke
- Stay active: lack of exercise or inactivity increases your risk of type 2 diabetes, high blood pressure and high blood cholesterol, all of which increase your risk of stroke.
- Eat a well-balanced diet: poor eating habits can lead to a range of health issues that increase your risk of stroke, such as high blood pressure, type 2 diabetes and obesity.
- Quit smoking: smoking doubles your risk of having a stroke; the more you smoke, the greater the risk of stroke.
- Reduce alcohol intake: alcohol consumption can cause high blood pressure and atrial fibrillation, increasing your risk of having a stroke.
- Reduce stress: Stress makes the heart work harder and increases blood pressure, sugar levels and fat levels, which can lead to a stroke.
The importance of early intervention for stroke prevention
More than 80% of strokes are preventable. By managing your health risks and maintaining a healthy lifestyle, you can reduce the chances of having a stroke.
Practice a healthy diet to reduce your chances of stroke
Lower your salt, sugar, and fat intake
The amount of salt, sugar and fat in your diet can have a direct impact on your risk of having a stroke.
Salt
High salt intake can increase the risk of high blood pressure. Always check the label on packaged goods for salt levels. Opt for foods without added salt, or choose salt-reduced or low-salt options.
Sugar
Studies show that diets that are high in free sugars – a category of sugars that includes those added to processed foods, soft drinks, fruit juice and syrup – increased a person’s risk of stroke.
Fats
High consumption of saturated and trans fats may raise unhealthy LDL cholesterol levels and lower healthy HDL cholesterol levels. This imbalance can increase your risk of high blood pressure and stroke.
Balanced and nutritious meals for stroke prevention
Maintaining a healthy diet is important for reducing the risk of stroke. The best way to enjoy a balanced diet is to follow the Australian Dietary Guidelines.
They recommend you eat:
- Vegetables
- Fruit
- Legumes and beans
- Wholegrain cereals
- Reduced-fat milk, yoghurt, cheese
- Fish, seafood, and poultry
- Eggs
- Nuts and seeds
- Red meat.
Check out the Australian Dietary Guidelines for recipes and tips on creating healthy meals.
Maintain hydration and vascular health
Staying hydrated helps our heart to pump blood more efficiently. Not drinking enough water can lead to dehydration, which can drop your blood pressure and make your blood thicker, causing your heart to work harder.
The Victor Chang Cardiac Institute recommends that you:
- Keep water visible by taking a water bottle with you or keeping a glass of water on your desk.
- Give water some flavour by adding fruit to help you feel like you’re drinking something different.
- Set reminders to drink water regularly.
- Drink before, during and after exercise.
Exercise and physical activity for stroke prevention
Regular exercise and daily physical activity
Australia’s Stroke Foundation recommends at least 30 minutes of moderate-intensity physical activity on most—preferably all—days of the week. It can be any type of exercise as long as it increases your heart rate and makes you feel warm and a little out of breath.
The talk test is a quick and easy way to measure exercise intensity.
- Low-level exercise: you can talk and sing without puffing.
- Moderate intensity exercise: you can comfortably talk but not sing.
- Vigorous intensity: you can’t say a few words without gasping for breath.
Types of exercise for cardiovascular health
Regular exercise is a great way to maintain cardiovascular health. By making your heart work a little harder, you can cut your risk of heart disease by a third – regardless of age, gender, income or where you live.
The Victor Chang Institute recommends that you aim for at least 2.5 hours of moderate-intensity physical activity, 1.25 hours of vigorous-intensity physical activity or a combination of the two each week.
Examples of moderate-intensity exercises:
- A brisk walk
- Cycling
- Swimming
- Dancing
- Gardening
- Water aerobics.
Examples of vigorous exercise activities:
- Running
- Jogging
- Cycling fast or uphill
- Skipping
- Sports like soccer, rugby, and netball
- Walking upstairs.
Other lifestyle modifications for stroke prevention
Along with a well-balanced diet and exercise, lifestyle changes, such as quitting smoking and reducing stress, can help to reduce your risk of stroke.
Avoid smoking and drinking
Smoking increases your risk of stroke as it narrows your arteries and increases the risk of blood clots.
Heavy alcohol consumption can lead to high blood pressure and trigger atrial fibrillation, both of which can increase your stroke risk.
The Australian Guidelines on alcohol consumption suggest that both men and women should not exceed more than 10 standard drinks a week and no more than four standard drinks on any one day.
Managing stress and mental wellbeing
Both short and long-term emotional stress can increase your risk of stroke.
Tips for managing your stress and mental health in daily life:
- Practice mindfulness by being fully present and doing one thing at a time rather than being distracted by thoughts, memories and worries.
- Choose from a range of breathing exercises to help you feel calmer.
- Reduce your caffeine intake to avoid interfering with your natural sleep cycle.
- Develop a self-care routine and take time for yourself.
- Seek professional support where needed.
Health management routines for stroke
Regular check-ups and screenings
A 20-minute heart health check-up with your GP can help you understand your risk of stroke in the next 5 years.
During the check-up, you will be asked about your lifestyle habits, family history, ethnicity, and suburb. The GP or nurse will also take your blood pressure, talk to you about your risk of stroke, and provide a plan to reduce your risk of stroke.
When should I get a heart health check-up?
- Everyone should get a check-up after turning 45.
- People with diabetes should get a check-up after turning 35.
- First Nations people should get a check-up after turning 30.
Personal action plans based on test results
During your heart health check-up, your GP or nurse will provide a plan to lower your stroke risk. This plan can include:
- Heart-healthy changes to your lifestyle
- Referrals for programs or specialists, such as a dietitian
- Prescribing blood pressure or cholesterol-lowering medication.
Recognising and addressing stroke emergencies
If you are with someone who is showing signs of having a stroke, stay calm and call 000 (Triple Zero). First responders can start the life-saving treatment upon arrival and will be able to select the best hospital for the person.
Find out more about what to do when someone is having a stroke.
Access support to help with stroke prevention
After a stroke, a person may need additional support with day-to-day activities, including:
- Meal prep
- Exercise
- Cleaning
- Grocery shopping
- Personal care.
Depending on the circumstances, you may be eligible for government funding to help you pay for daily support. If you do need support after a stroke, you can use Mable to book independent support workers.
Learn more about the types of support you can find on Mable.
FAQs
What can trigger a stroke?
Strokes are triggered in 2 ways. An ischemic stroke is caused by blocked blood flow to the brain. A hemorrhagic stroke is caused by sudden bleeding in the brain.
Are strokes preventable?
More than 80% of strokes are preventable.
How to prevent a stroke?
Your risk of stroke can be reduced by having a health checkup with your GP and living a healthy lifestyle. You should stay active, eat well, be a healthy weight, avoid alcohol and don't smoke.
Does smoking increase the risk of stroke?
Yes, smoking increases your risk of having a stroke.
Can exercise prevent a stroke?
Exercise that's part of a healthy lifestyle can help reduce the risk of a stroke.
Can drinking water help prevent a stroke?
Yes, drinking enough water every day helps to reduce the risk of stroke. Dehydration can drop blood pressure and thicken blood, causing the heart to work harder.
Can blood thinners prevent strokes?
Blood thinners can help to reduce your risk of having a stroke because they help to reduce the chance of blood clots.
The information provided in this article is general information only. In the event that you or someone else you know has a stroke, Mable encourages you to seek your own independent medical advice about strokes.
