"4 More, 2 Less": Preventing Stroke, Starting With Lifestyle Changes

"4 More, 2 Less": Preventing Stroke, Starting With Lifestyle Changes"Zhao, have you been feeling alright lately?" Dr. Li asked, looking at Lao Zhao sitting in his office, with concern

"4 More, 2 Less": Preventing Stroke, Starting With Lifestyle Changes

"Zhao, have you been feeling alright lately?" Dr. Li asked, looking at Lao Zhao sitting in his office, with concern. Lao Zhao, a retired electrical engineer, was 55 years old. Recently, the weather had been hot, and his appetite was poor, so he only ate porridge and salty vegetables for two days, thinking that a bland diet would make him feel better. But to his surprise, he suddenly felt dizzy and blurry-eyed this morning, and his family rushed him to the hospital. "Yes, doctor, I haven't really had any appetite these days, just porridge and salty vegetables. How could I suddenly feel dizzy?" Lao Zhao asked, confused. "Your blood pressure is a bit high, and your cholesterol levels are also high. You know, there have been more and more stroke patients sent to the hospital lately," Dr. Li said seriously, "Your situation needs to be taken seriously." Lao Zhao's heart sank upon hearing this, and he quickly asked, "What should I do then, doctor?" Dr. Li smiled slightly and said, "Preventing stroke is actually not that difficult. You just need to adhere to '4 More, 2 Less' before bed, and you can effectively reduce the risk."

Dr. Li explained, "'4 More' means drinking more water, exercising more, eating more fruits and vegetables, and doing more relaxing activities. '2 Less' means smoking less and drinking less. These habits can help you maintain smooth blood flow, lower cholesterol and blood pressure, thereby preventing stroke."

Drink more water: Firstly, drinking more water is crucial for stroke prevention. Lao Zhao usually drinks little water, especially at night, because he was afraid that getting up at night would affect his sleep. However, the body still needs water to maintain normal metabolism at night. Dehydration can lead to increased blood viscosity, easily forming blood clots, and increasing the risk of stroke. Dr. Li suggested that Lao Zhao drink some warm water at night, which not only won't affect sleep, but also helps the body detoxify and reduce blood viscosity. Especially in summer, when people sweat more, they need to replenish their water intake even more.

Exercise more: Secondly, exercising more is an important factor in maintaining good health. After Lao Zhao retired, his life gradually became more sedentary. Beside watching TV and playing chess, he rarely engaged in physical exercise. Lack of exercise can lead to poor blood circulation, increased cholesterol and blood pressure, and easily induce stroke. Dr. Li suggested that Lao Zhao engage in moderate aerobic exercise every day, such as walking, jogging, swimming, etc. Exercise can promote blood circulation, improve cardiovascular function, help control weight, and reduce the risk of stroke.

Eat more fruits and vegetables: Lao Zhao usually enjoys eating meat, but his intake of vegetables and fruits is clearly insufficient. Vegetables and fruits are rich in vitamins, minerals, and dietary fiber, which help lower cholesterol, maintain vascular elasticity, and prevent arteriosclerosis. Dr. Li suggested that Lao Zhao eat several different colored vegetables and fruits every day, such as tomatoes, carrots, spinach, apples, oranges, etc. These foods are not only delicious but also provide abundant nutrients, helping to maintain vascular health.

Do more relaxing activities: Modern life is stressful. Although Lao Zhao has retired, he still has many things to worry about. Being in a state of tension for a long time can lead to high blood pressure and increase the risk of stroke. Dr. Li suggested that Lao Zhao do some relaxing activities every day, such as listening to music, reading books, practicing yoga, playing Tai Chi, etc. These activities can help relax the mind, relieve stress, lower blood pressure, and are very beneficial in preventing stroke.

Smoke less: Lao Zhao had a smoking habit when he was young. Although he has reduced it now, he still smokes a few cigarettes occasionally. The damage to the blood vessels caused by smoking is obvious. Harmful substances in tobacco can cause blood vessels to constrict, increase blood pressure and cholesterol, provoking stroke. Dr. Li advised Lao Zhao to quit smoking completely. Quitting smoking can not only reduce the risk of stroke but also improve lung function and reduce the incidence of various cancers. Although quitting smoking is not easy, Lao Zhao should make up his mind for his own health.

Drink less: Lao Zhao enjoys a little drink, especially at night, because he believes that alcohol can help him sleep. In fact, the harm of alcohol to the body far outweighs its benefits. Alcohol can cause blood vessel dilation and increase the heart's burden. Long-term drinking can also lead to high blood pressure, fatty liver, and other problems. Dr. Li suggested that Lao Zhao minimize alcohol intake as much as possible, especially not drinking before bed. He could choose to drink some warm milk or herbal tea, which can help with sleep without harming the body.

To make Lao Zhao more alert, Dr. Li shared several real cases. For example, not long ago, he treated an elderly man named Zhang, who was in his sixties, with unhealthy lifestyle habits. He often smoked and drank, and lacked exercise. One day, he suddenly felt dizzy and fainted, and he was diagnosed with a stroke after being sent to the hospital. He managed to escape death after timely treatment, but his recovery will take a long time. Another case was a fifty-year-old man named Li, who had been working long hours with intense pressure, often staying up late, eating irregularly, and favoring high-fat foods. One time, he went to the hospital for checking due to headaches and blurry vision, and it was found that he had vascular changes in the brain. After analysis, doctors believed that his long-term unhealthy lifestyle habits were one of the main reasons.

Through these cases, Dr. Li hoped that Lao Zhao could understand the significant impact of lifestyle habits on stroke. He emphasized that maintaining a healthy lifestyle not only helps prevent diseases but also improves quality of life. Dr. Li provided some specific suggestions to help Lao Zhao adjust his lifestyle habits and prevent stroke:

Balanced diet: Ensure adequate intake of vegetables, fruits, and whole grains every day, and avoid foods that are high in salt, sugar, and fat.

Moderate exercise: Engage in 30 minutes of moderate-intensity exercise every day, such as walking, jogging, swimming, etc., which can help control blood pressure and improve cardiovascular function.

Adequate sleep: Maintain regular sleep patterns and ensure 7-8 hours of adequate sleep each night to help the body recover and stay healthy.

Relaxed state of mind: Learn to relieve stress, maintain an optimistic and positive attitude, which can help lower blood pressure and prevent stroke.

Dr. Li said to Lao Zhao earnestly, "Maintaining a healthy lifestyle requires long-term perseverance. '4 More, 2 Less' seems simple, but it's not easy to truly achieve it. As long as you persist, you will surely stay away from stroke and maintain good health."

Besides "4 More, 2 Less," some other lifestyle habits are also important for preventing stroke:

Regular checkups: Especially for middle-aged and elderly people, you should have regular checkups for blood pressure, cholesterol, blood sugar, etc., to detect potential problems early and intervene and treat them in time.

Maintain a healthy weight: Obesity is one of the risk factors for stroke. You should maintain a healthy weight through a reasonable diet and moderate exercise.

Take medicine properly: For patients with underlying diseases such as high blood pressure and high cholesterol, they should take medication properly under the guidance of a doctor, control their conditions, and reduce the risk of stroke.

Give up bad habits: Such as quitting smoking, limiting alcohol, avoiding excessive intake of caffeine and sugar, and reducing stimulation to the cardiovascular system.

Pay attention to family history: If there is a family history of stroke or cardiovascular disease, you should be especially careful, have regular checkups, and prevent it early.

In conclusion, stroke prevention requires comprehensive lifestyle management. Maintaining a healthy diet, adequate exercise, sufficient sleep, a good state of mind, regular checkups, and proper medication can effectively reduce the incidence of stroke and maintain good health.

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