Siobhan Mclernon, Senior Lecturer in Adult Nursing at London South Bank University, stressed the importance of doing everything possible to prevent strokes
A nurse has opened up about the devastating impact of strokes on patients and their families – and has highlighted a diet which causes them.
Siobhan Mclernon, Senior Lecturer in Adult Nursing at London South Bank University, shared her insights on The Conversation website, stressing the importance of doing everything possible to prevent strokes.
Drawing from her experience in neurocritical care nursing and her research specialisation in strokes, she highlighted that public awareness of stroke ‘risk factors’ is alarmingly low. According to the Stroke Association, strokes strike someone every five minutes in the UK, with 100,000 cases annually and over 1.3 million survivors living with the aftermath.
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They also pointed out that diets high in saturated fats—found in foods like fatty meats, butter, cheese, and full-fat dairy—significantly increase the risk, SurreyLive reported.
The NHS describes a stroke as an event where blood supply to part of the brain is cut off, leading to potential speech and movement impairments and often requiring extensive recovery time. Ms Mclernon reflected on her clinical experiences, saying: “As a nurse working in a neurocritical care, I witnessed the sudden and devastating effects of stroke on survivors and their carers.”
She warned that strokes can strike at any time but are on the rise among those under 55, saying: “Stroke risk factors that tend to be more common among older people – such as high blood pressure (hypertension), high cholesterol, obesity, diabetes, smoking, physical inactivity and poor diet – are increasingly found in younger people. Other lifestyle risks include heavy alcohol consumption or binge drinking and recreational drugs such as amphetamines, cocaine and heroin.”, reports Surrey Live.
“Some risk factors are not modifiable such as age, sex, ethnicity, family history of stroke, genetics and certain inherited conditions. Women, for example, are particularly susceptible to strokes – and women of all ages are more likely than men to die from a stroke. Stroke risks unique to women include pregnancy and some contraceptive pills (especially for smokers), as well as endometriosis, premature ovarian failure (before 40 years of age), early-onset menopause (before 45 years of age) and oestrogen for transgender women.”
Addressing risk factors, she mentioned “Studies have found that people with a lower income and education level are at a higher risk of having a stroke. This is due to a combination of factors. Unhealthy lifestyle habits, such as smoking, heavier drinking and lower physical activity levels are more common in people with lower incomes. But, regardless of biological or social risk factors, there are things you can do – right now – to reduce your risk of having a stroke.”
Sharing her top 8 tips for steering clear of strokes, the expert imparts crucial advice:.
1. Kicking the smoking habit is essential
“Smokers are more than twice as likely to have a stroke than non-smokers. Smoking causes damage to blood vessel walls, increases blood pressure and heart rate but reduces oxygen levels. Smoking also causes blood to become sticky, further increasing the risk of blood clots that can block blood vessels and cause a stroke.”
2. Keep a close eye on your blood pressure; it could be a life-saver
One study has uncovered that individuals grappling with hypertension for six to 20 years had their likelihood of a stroke jump by 50%, while those who’ve battled high blood pressure over 20 years faced a chilling 67% higher risk compared to those with normal figures.
3. Cholesterol matters
The UK Stroke Association warns that if you’re battling both high cholesterol and blood pressure, your stroke risk skyrockets nearly threefold. Counter this by trimming saturated fat – found lurking in fatty meats and full-fat dairy products – to below 7% of your daily calorie intake, embrace exercise, and keep your weight healthy.
4. High blood glucose levels
Damaged blood vessels from high sugar levels can create blood clots that make a beeline for the brain. To decline these dangers, regular workouts, a balanced diet brimming with fibre, plenty of water, weight management, and stress busting are advisable.
5. Shedding the pounds can be beneficial
Being overweight or obese increases your risk of high blood pressure, heart disease and type 2 diabetes. This can lead to atherosclerosis, where your arteries become narrowed and blocked, increasing your stroke risk.
6. A healthy diet can make a difference
Following a Mediterranean diet is one way to maintain a balanced, fibre-rich diet and a healthy weight. Studies have shown that this diet can reduce stroke risk, especially when supplemented with nuts and olive oil.
7. Get enough sleep
Research from Cambridge University has linked lack of sleep with disrupted metabolism and increased levels of the ‘stress hormone’ cortisol, which can lead to higher blood pressure and an increased risk of stroke.
8. Keep moving
The NHS advises people to avoid sitting for long periods and aim for at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity a week. Exercise should be spread evenly over four to five days a week, or every day.
Strength training activities should be done more than two days per week.