Still young to have a stroke? It's not impossible. Stroke can strike anyone.
Stroke is a neurological disease caused by disrupted blood flow to the brain due to blockage or rupture of blood vessels.
According to the Basic Health Research (RISKESDAS) in 2018, there were 10.9 per 1000 population experiencing strokes, which were more common at the age of 55-64 years as much as 33%, but strokes can also occur at a young age. Based on the Ministry of Health's Data and Information Center (PUSDATIN) 2018, strokes occurred at the age of 25-34 years as much as 2.8%, 35-44 years as much as 6.9% and 45-54 years as much as 33.3%.
Stroke is no longer associated with old age, but can also affect younger people.
Tips and Tricks to Avoid Stroke Early
Here are some tips and tricks that can be done to avoid stroke early on, including:
1. Avoid excessive consumption of carbohydrates and sugar
Carbohydrates are the main source of energy in the body. Carbohydrate needs are around 45-65% of total daily calories. Excessive carbohydrate consumption can increase diabetes, stroke, and heart disease. In addition, a study shows the risk of death from ischemic stroke increases with consumption of foods high in sugar. According to the World Health Organization (WHO), sugar consumption is no more than 10% of total calories (50 grams per day or around 4 tablespoons). Foods and drinks that have a high sugar content include: packaged fruit drinks, packaged tea drinks, syrup, jam, cakes, soft drinks , and ice cream.
2. Consume Fish and Foods Containing Omega-3 Fatty Acids
Omega 3 fatty acids are fatty acids that cannot be formed by the body so that to meet its needs must be obtained from food. In a study, it was found that consuming fish high in omega three fats twice a week can reduce the risk of stroke by about 4%. Examples include sardines, anchovies, mackerel, halibut, tuna, and salmon. 4
3. Consume Vegetables and Fruits
A meta-analysis study showed that consuming 200 g of vegetables and fruits per day can reduce the incidence of stroke by 16% and 13%, respectively. WHO generally recommends consuming 400 g of vegetables and fruits per day, consisting of 250 g of vegetables (equivalent to 2 1/2 servings or 2 1/2 cups of vegetables after being cooked and drained) and 150 g of fruit. Indonesians are advised to consume 400-600 g of vegetables and fruits per day for adolescents and adults . Fruits and vegetables have high fiber and micronutrient content (vitamin C, folate, magnesium, and potassium), carotenoids, and phenolic acids that can reduce the risk of stroke.
Consuming foods high in vitamin C can also prevent stroke. Fruits and vegetables high in vitamin C have antioxidant effects that can lower LDL cholesterol, lower blood pressure, and prevent plaque formation in blood vessels. Food sources high in vitamin C include tomatoes, guava, papaya, oranges, kiwi, and broccoli.
4. Low Salt Consumption
Consumption of high salt foods can affect blood pressure which is a risk factor for stroke. The recommended salt consumption according to WHO is 5 g per day (2 g sodium or 1 teaspoon). In a study, salt consumption <2 g per day can lower blood pressure. Patients with high blood pressure, diabetes mellitus, kidney disease, and age ≥ 51 years are advised to consume <1500 mg of salt per day. A meta-analysis study showed that reducing salt intake to 2-2.3 g per day or about half a teaspoon can reduce the incidence of cardiovascular disease by 20%.
5. Consume Chocolate
Chocolate is a source of flavonoid antioxidants that are important in increasing HDL, lowering LDL, improving blood vessel function and lowering blood pressure. In addition, consuming dark chocolate has beneficial effects on heart health and preventing stroke. Dark chocolate has a high cocoa content (80%) and contains higher phenolic antioxidants than other types of chocolate.
What about consuming chocolate other than dark chocolate ? Other types of chocolate such as milk chocolate, white chocolate have less cocoa and antioxidant content than dark chocolate .
6. Consume Low Fat Milk
Regular consumption of low-fat milk can reduce the incidence of stroke. Consuming 200 g or 1 glass of milk per day can reduce the risk of stroke by 7%.
7. Coffee Consumption
Drinking coffee regularly can reduce the risk of ischemic stroke. Coffee contains polyphenols, chlorogenic acid, niacin and lignans. The polyphenol content in coffee has an antioxidant effect that can reduce LDL levels and total cholesterol levels. Chlorogenic acid content can lower blood pressure. Consuming 1 cup of coffee per day can reduce the risk of stroke by 20%.
What about contemporary coffee consumption? It turns out that coffee added with high-fat milk or soy milk can reduce the antioxidant effects of chlorogenic acid.
So it is better to consume coffee without adding milk and sugar so that you get the effects of the antioxidants contained in coffee.
8. Drink Tea
From a study, it was found that consuming 1-3 cups of green tea per day can reduce the risk of stroke by 36%. Tea contains catechin and theanine which have antioxidant effects. Regular consumption of tea, especially green tea, can prevent stroke.
9. Regular exercise
Regular exercise should be done 40 minutes per day for 3-4 times a week. Exercise can reduce the risk of stroke by 25-30%. Exercise such as brisk walking, swimming, cycling, can reduce the risk of ischemic stroke. 16 Let's start exercising regularly.
Good luck trying the tips and tricks to avoid stroke early on. Stay healthy and stay enthusiastic.
Article written by dr. Noviyanti, Sp.GK (Clinical Nutrition Specialist Doctor, EMC Cikarang Hospital).