Did you know that 108,707 strokes happen in Canada every year? This is equates to roughly one every five minutes. According to a study from the Heart & Stroke Foundation of Canada, instances are rising because of the aging population and more younger people having strokes. Stroke is now one of the leading causes of adult disability.

What is a stroke?

A stroke is a sudden loss of brain function caused by a blockage (ischemic stroke) or rupture (hemorrhagic stroke) of a blood vessel in the brain. Ischemic stroke is the most common type of stroke.

What happens during a stroke, Vaibhav Goswami, TED-Ed

It can happen at any age. However, the risk of stroke increases rapidly after age 55.

High blood pressure is the strongest risk factor for a stroke. Other risk factors include, diabetes, high cholesterol, atrial fibrillation, a sedentary lifestyle, and a diet low in fruits and vegetables.

Every second counts

Recognizing the signs of a stroke quickly is crucial. It is not a condition where you should “wait and see.” The longer the victim waits for medical care, the lower their chance for recovery.

Once you see the following signs, you should call 9-1-1 right away:

F – Ask the person to smile. See if they have a crooked mouth or you see facial drooping.
A – Ask the person to raise their arms. If one or both drift downward, that’s a sign of a stroke.
S – Ask the person to repeat a word or phrase. If their speech is slurred or sounds strange, that’s another sign of a stroke.
T – Call 9-1-1 right away if you see any of these three symptoms.

How to reduce the risks of having a stroke

As always, prevention is key. Almost 80% of premature stroke and heart disease can be prevented through healthy behaviors. The following are some healthy habits you can start today:

1. Know your risk

   Prevention starts with knowing your risk. Nine in 10 Canadians at least have one risk factor for stroke and heart disease (Heart & Stroke Foundation). This is why it’s important to consult your doctor about your overall health. Make it habit to get regular check-ups, especially if you’re 55 and older or have any of the risk factors mentioned above.

2. Healthy diet

   What you eat and how you eat can be just as effective in preventing stroke and heart disease as some medications. Eating healthy means incorporating foods that reduce the factors that contribute to stroke such as high blood pressure, diabetes, and high cholesterol. This means having a diet of fruits, vegetables, healthy fats, and whole grains. Fiber and potassium-rich foods are also recommended. Meanwhile, limiting the intake of salt and sugar, especially those from processed food, is key to preventing inflammatory conditions. Doctors suggest:

   • Reducing the salt in your diet to no more than 1,500 milligrams a day (about a half teaspoon).
   • Avoiding high-cholesterol foods, such as burgers, cheese, and ice cream.
   • Eating four to five cups of fruits and vegetables every day, one serving of fish two to three times a week, and several daily servings of whole grains and low-fat dairy.

   Maintaining a blood pressure of less than 120/80 is healthy, according to Harvard Medical School. However, the ideal blood pressure can vary depending on your sex and age. The best practice is to ask your doctor to check what ideal blood pressure to maintain.

3. Regular physical activity

   Exercise reduces the risk of high blood pressure. It can also help you control other risks such as obesity, high cholesterol, and diabetes. Doctors recommend at least two and a half hours of moderate to vigorous exercises a week. The best way to maintain a regular regimen is to start small and slow. You can start with any activity that raises your heart rate for 30 minutes a day, for five days. You can even do it in 10-minute blocks or more throughout your day. Consider low-intensity activities like walking, gardening, dancing, or housework. Once you’ve established a regular routine, you can try doing more to build up your exercise program. It’s always a good idea to consult your doctor before moving on to more strenuous exercises.

4. Avoid smoking, excessive alcohol and drug abuse

   Smoking accelerates clot formation because it thickens blood and increases the amount of plaque buildup in the arteries. Meanwhile, drinking large amounts of alcohol contributes to diabetes, high blood pressure, atrial fibrillation – all risk factors for stroke.

   Drug abuse or misuse, on the other hand, can damage the blood vessels in the brain and heart. Alarmingly, drug abuse is increasingly being identified as a reason for stroke among young adults, even those without prior health problems (Healthline).

5. Manage your stress levels

   Everyone experiences stress. It’s something we can’t avoid. The key is managing our stress levels. The first step is identifying the sources of stress in your life and looking for ways to reduce or manage them. This can mean things like:

   • Shifting your perspective by focusing more on the positive things in your life.
   • Practicing relaxation techniques, like listening to music, deep breathing, or meditation.
   • Getting enough quality sleep. Adults should aim for seven to nine hours a night.
   • Indulging in a stimulating hobby.
   • Making time for your friends and family.

 
Sources: Be FAST: How to recognize the signs of stroke, Red Cross Blog; Awareness of FAST stroke signs has doubled in almost a decade in Canada, Heart and Stroke Foundation; and Stroke in Canada, Government of Canada. Accessed June 7, 2024.