9種方法避免早期危險(xiǎn)的中風(fēng)

9種方法避免早期危險(xiǎn)的中風(fēng)

Preventing a stroke is necessary for everyone. Protect yourself and avoid a stroke, no matter what your age or where you come from.

預(yù)防中風(fēng)對(duì)每個(gè)人來說都是必要的。保護(hù)自己，避免中風(fēng)，無論你的年齡或來自哪里。

The older you get, the more likely you are to have a stroke. The risk is even higher if you have a family member who has also had a stroke.

你年紀(jì)越大，患中風(fēng)的可能性就越大。如果你的家庭成員也有過中風(fēng)，風(fēng)險(xiǎn)就更高了。

You can't reverse time or change your family, but you can completely control the risk factors and prevent a stroke.

你不能逆轉(zhuǎn)時(shí)間或改變家庭，但你可以完全控制風(fēng)險(xiǎn)因素，預(yù)防中風(fēng)。

Here are 9 ways to prevent a stroke from early on, before a pity occurs.

這里有9種方法可以在中風(fēng)發(fā)生之前預(yù)防中風(fēng)。

1. Lowering blood pressure

降低血壓

High blood pressure is the biggest risk factor for stroke. It doubles or even quadruples the risk of stroke if left unchecked. Monitoring blood pressure can protect blood vessels.

高血壓是中風(fēng)的最大危險(xiǎn)因素。如果任其發(fā)展，中風(fēng)的風(fēng)險(xiǎn)會(huì)增加一倍甚至四倍。監(jiān)測(cè)血壓可以保護(hù)血管。

You should maintain your blood pressure below 120/80.

你應(yīng)該把血壓保持在120/80以下。

Also, reduce the amount of salt, ideally not more than 1,500 milligrams daily, about half a teaspoon.

同時(shí)，減少鹽的攝入量，最好每天不超過1500毫克，大約半茶匙。

Eat 4-5 servings of fruits and vegetables a day, eat fish 2-3 times a week and several servings of whole grains and low-fat milk.

每天吃4-5份水果和蔬菜，每周吃2-3次魚，吃幾份全谷物和低脂牛奶。

2. Lose weight

減肥

Obesity and complications such as high blood pressure and diabetes increase the risk of stroke. If you are overweight, losing at least 5 kg can actually reduce your risk of stroke. Therefore, do maintain a moderate body weight and do not consume too many calories per day.

肥胖和高血壓、糖尿病等并發(fā)癥會(huì)增加中風(fēng)的風(fēng)險(xiǎn)。如果你超重，減掉至少5公斤可以降低中風(fēng)的風(fēng)險(xiǎn)。因此，一定要保持適度的體重，每天不要攝入太多的卡路里。

3. Exercise more

多鍛煉

Exercise contributes to weight loss and low blood pressure. Do moderate exercise at least 5 days a week.

運(yùn)動(dòng)有助于減肥和降低血壓。每周至少5天進(jìn)行適度運(yùn)動(dòng)。

4. Do cardiovascular test

做心血管測(cè)試

Certain types of cardiovascular disease are risk factors for stroke. For example, atrial fibrillation is a type of arrhythmia that can lead to blood clots. The clots can then travel to the brain, causing a stroke. Atrial fibrillation increases the risk of stroke by 5 times.

某些類型的心血管疾病是中風(fēng)的危險(xiǎn)因素。例如，心房顫動(dòng)是一種可能導(dǎo)致血凝塊的心律失常。然后血栓就會(huì)進(jìn)入大腦，導(dǎo)致中風(fēng)。心房纖顫使中風(fēng)的風(fēng)險(xiǎn)增加5倍。

If you experience symptoms such as a rapid heartbeat or trouble breathing, see your doctor right away.

如果你出現(xiàn)心跳加速或呼吸困難等癥狀，請(qǐng)立即去看醫(yī)生。

5. Treat diabetes

治療糖尿病

High blood sugar damages blood vessels over time, causing blood clots to form inside the blood vessels. So, do monitor blood sugar as directed by your doctor.

隨著時(shí)間的推移，高血糖會(huì)損害血管，導(dǎo)致血管內(nèi)形成血凝塊。所以，一定要按照醫(yī)生的指示監(jiān)測(cè)血糖。

Follow a specific diet, exercise and medications to keep blood sugar levels within a safe range.

遵循特定的飲食、鍛煉和藥物治療，將血糖水平保持在安全范圍內(nèi)。

6. Quit smoking

戒煙

A study found that smoking increased the risk of stroke by up to 600%.

一項(xiàng)研究發(fā)現(xiàn)，吸煙使中風(fēng)的風(fēng)險(xiǎn)增加600%。

Smoking speeds up blood clot formation, by thickening blood, and increases the amount of plaque build up in arteries. Along with a healthy diet and regular exercise, quitting smoking significantly reduces the risk of stroke.

吸煙通過使血液變厚加速血凝塊的形成，并增加動(dòng)脈中形成的斑塊數(shù)量。加上健康的飲食和規(guī)律的鍛煉，戒煙可以顯著降低中風(fēng)的風(fēng)險(xiǎn)。

7. Consume less sugar

攝入更少糖

High consumption of sugar can lead to obesity or diabetes, which are the leading risk factors for stroke.

高糖攝入會(huì)導(dǎo)致肥胖或糖尿病，這是中風(fēng)的主要危險(xiǎn)因素。

8. Walk daily

每天散步

Just walking for 20 minutes a day brings a lot of health benefits that can reduce the risk of stroke. On the contrary, sedentary lifestyle is a risk factor for stroke and many other health problems.

每天步行20分鐘對(duì)健康有很多好處，可以降低中風(fēng)的風(fēng)險(xiǎn)。相反，久坐的生活方式是中風(fēng)和許多其他健康問題的風(fēng)險(xiǎn)因素。

9. Eat healthy foods

吃健康食品

Unhealthy foods can lead to many problems like atherosclerosis, obesity, diabetes, high blood pressure ... However, we should not radically change the diet without consulting a doctor. Eat healthily, exercise, try to keep a work/life balance, and get regular checkups once a year.

不健康的食物會(huì)導(dǎo)致很多問題，比如動(dòng)脈粥樣硬化、肥胖、糖尿病、高血壓……然而，我們不應(yīng)該在不咨詢醫(yī)生的情況下從根本上改變飲食。健康飲食，鍛煉身體，努力保持工作和生活的平衡，每年做一次定期檢查。