The 'essential five' lifestyle habits that can prevent a stroke

A former neurocritical care nurse has shared five tips for brain health. Siobhan Mclernon, a senior lecturer at London South Bank University, emphasizes lifestyle changes to prevent strokes.

A stroke happens when blood flow to the brain is blocked or disrupted. This can damage brain cells and lead to permanent harm if not addressed.

**Avoid Smoking**
Mclernon stresses quitting smoking as crucial for brain health. Smoking accelerates brain aging and raises dementia risk. It damages blood vessel walls and lowers oxygen levels in the body. Smokers are six times more likely to have a stroke than non-smokers.

**Maintain Blood Pressure and Cholesterol Levels**
High blood pressure weakens artery walls and can lead to clots. A 2020 study found that higher blood pressure increases stroke risk significantly. Mclernon advises regular blood pressure checks for those over 18. High LDL cholesterol also raises stroke risk by 10 percent due to fatty deposits in arteries.

**Reduce Blood Sugar Levels**
Mclernon highlights the importance of managing blood sugar levels. High blood sugar can damage vessels, leading to clots that may reach the brain. To lower glucose levels, exercise regularly, eat a fiber-rich diet, stay hydrated, maintain a healthy weight, and manage stress. Diabetics face double the stroke risk compared to healthy individuals.

**Maintain a Healthy Weight and Diet**
Being overweight increases stroke risks significantly. Excess weight contributes to high blood pressure, heart disease, high cholesterol, and Type 2 diabetes. A BMI of 25 or more indicates being overweight; 30 or more indicates obesity. The World Stroke Organization states that being overweight raises stroke risk by 22 percent; obesity increases it by 64 percent.

**Exercise and Sleep Are Essential**
Mclernon recommends getting seven to nine hours of sleep each night. Poor sleep is linked to higher stroke risks due to inflammation and reduced oxygen flow. Research shows those sleeping less than six hours face four times greater stroke risk than those sleeping seven to eight hours. However, excessive sleep also poses risks; staying active helps improve sleep quality.

She advises exercising more than two days per week for better health outcomes.