Don't Let Stroke Strike Twice

(Family Features) Not all strokes can be prevented, but making healthy lifestyle choices, like exercising, eating right, maintaining a healthy weight and treating conditions such as high blood sugar, cholesterol and blood pressure can help reduce your risk of another one.

While there are about 7.2 million stroke survivors in the United States, people who have had a stroke are at high risk of having another one. In fact, about one in every four stroke survivors will have a second one.

Efforts like Together to End Stroke, an American Stroke Association initiative, nationally sponsored by Bayer Aspirin, work to educate stroke survivors and caregivers about how they can avoid a second occurrence.

Because the consequences of a second stroke can be more detrimental than the first, it’s important to recognize the signs, which come on suddenly, and act quickly. An easy way to remember the most common warning signs is the acronym F.A.S.T., (F – face drooping, A – arm weakness, S – speech difficulty, T – time to call 911).

Talk to your doctor about medications that may help you with your stroke prevention efforts. For example, taking aspirin regularly or other blood clot prevention medications can help reduce the risk of another ischemic stroke.

Consider following the American Heart Association and American Stroke Association’s “Life's Simple 7” to achieve ideal health:

Don't smoke. Smoking puts you at higher risk for heart disease and stroke. Quitting is one of the best things you can do to improve your health and add years to your life. You’re more likely to quit for good if you prepare for your last cigarette and the cravings, urges and feelings that come with quitting.

Be physically active. A good starting goal is at least 150 minutes of physical activity a week, but if you don’t want to sweat the numbers, just move more. Find forms of physical activity you like and will stick with and build more opportunities to be active into your routine.

Eat a healthy diet. Healthy eating starts with simple, healthy food choices. You don’t need to stop eating your favorite meals, just use substitutions to make them healthier. Learn what to look for at the grocery store, restaurants, your workplace and other eating occasions so you can confidently make healthy, delicious choices whenever and wherever you eat.

Maintain a healthy weight. The benefits of maintaining a healthy weight go beyond improved energy and smaller clothing sizes. By losing weight or maintaining a healthy weight, you can also reduce your risk of heart disease and stroke. There’s no trick to losing weight and keeping it off, but the majority of successful people modify their eating habits and increase physical activity.

Control cholesterol. Having large amounts of low-density lipoprotein cholesterol, the bad cholesterol, in the blood can cause build up and blood clots, which can lead to heart attack or stroke. Reducing your fat intake, especially trans fats, often found in fried foods and baked goods, can help reduce your cholesterol. Adding more foods with omega-3 fatty acids like fish and nuts, as well as soluble fiber and whey protein, helps in managing cholesterol.

Manage blood pressure. Nothing causes more strokes than uncontrolled high blood pressure. Of the 116.4 million people in the United States who have high blood pressure, fewer than half have it under control, putting them at increased risk of stroke. Lowering your blood pressure by 20 points could cut your risk of dying from stroke by half.

Control blood sugar. By managing your diabetes and working with your health care team, you may reduce your risk of stroke. Every two minutes, an adult with diabetes in the United States is hospitalized for stroke. At age 60, someone with type 2 diabetes and a history of stroke may have a life expectancy that is 12 years shorter than someone without both conditions.

For more information on how to prevent stroke, and a complete list of warning signs, visit strokeassociation.org/americanstrokemonth.

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10 Steps to Help Prevent Cancer

(Family Features) Nearly 4 out of 10 Americans will be diagnosed with cancer in their lifetimes, and it remains the second-leading cause of death for Americans, but nearly half of all cancer cases can be prevented.

Research from the American Institute for Cancer Research (AICR) shows that diet, exercise and weight play a critical role in cancer prevention.

“Making changes in what you eat, being physically active and maintaining a healthy weight have strong and clear links to your risk for cancer,” said Alice Bender, MS, RDN and director of nutrition programs at AICR. “We know from decades of research and a thorough review of the science that there are simple things we can all do to reduce our risk.”

To live a cancer-preventive lifestyle, consider taking these 10 steps recommended by the scientific experts at AICR:

1. Be a healthy weight. Higher body fat can be a cause of many cancers. Try to stay at a healthy weight and avoid weight gain as you get older.
2. Be physically active. Incorporate moderate physical activity into your daily life through steps like walking more and sitting less.
3. Eat a diet rich in whole grains, vegetables, fruits and beans. Make these foods a major part of your diet.
4. Limit consumption of “fast foods” and other processed foods high in fat, starches or sugars. Cut down on processed foods to help control calorie intake and maintain a healthy weight.
5. Limit consumption of red and processed meat. Eat no more than three portions of red meat per week, and little – if any – processed meat.
6. Limit consumption of sugar-sweetened drinks. Don’t drink sugar-sweetened drinks, which contribute to weight gain. Choose water instead, when possible.
7. Limit alcohol consumption. For preventing cancer, it’s best not to drink alcohol.
8. Do not use supplements for cancer prevention. Aim to meet nutritional needs through diet alone.
9. For mothers, breastfeed your baby, if you can. Breastfeeding is good for both mother and baby.
10. After a cancer diagnosis, follow these recommendations, if you can. Cancer survivors are encouraged to continue following these guidelines.

Refraining from smoking, avoiding other exposure to tobacco and limiting sun exposure are also important in reducing cancer risk.

Because it can be hard to make lifestyle changes, AICR aims to help people adopt healthier behaviors through efforts like the Cancer Health Check, a tool that shows people how their lifestyle stacks up against known cancer risks and recommends changes that can improve health.

For recipes, tips and other resources, visit aicr.org.

Photo courtesy of Getty Images