Opening a series of posts on how to avoid a stroke, I listed a few of the main factors that we can control. Now I will tell you more about each of them. And I would like to start with excess weight.
When we think about getting slimmer, our main motivator is usually the desire to look our best. We rarely think that being overweight is a serious danger to our health, in particular to the cardiovascular system. That is why maintaining optimal body weight is one of the key factors in stroke prevention.
The extra pounds that we constantly “carry” with us increase the load on the circulatory system. What can this lead to? High blood pressure, diabetes and high cholesterol are key causes of stroke. And when you’re looking to lose weight, be encouraged by the idea that even a small amount of weight loss – 5-10% – will help reduce blood pressure and other factors of stroke.
I am not a supporter of diets and am convinced that a healthy weight must be maintained constantly, and for this you need to eat right, move, get enough sleep. It’s not that difficult if you introduce a few habits into your daily life.
Avoid added sugar and random calories. A latte on the way to work, a diet bar as a snack, a bag of fruit juice in the car — these are all random empty calories that overwhelm all your weight loss efforts. Discard them in favor of unsweetened green tea, cocoa, chicory, vegetable smoothies, and you can refresh yourself between meals with nuts, berries, dried fruits. Choose from these healthy snack options.
Move regularly. Obviously, you need exercise to lose weight. But whether you manage to run in the park today or not, do whatever it takes to get the most out of your day. You can do it even if you work in an office: here are some ideas on how to do it. Try not to sit still for a long time: I have found good reasons to get out of the chair every hour for at least a couple of minutes.
Mitadiava torimaso ampy. There are many reasons to get enough sleep. And, it seems, not one to deprive yourself of sleep! And if you are losing weight or want to maintain your optimal weight, sound healthy sleep is simply necessary: it will not only allow the body to recover (by the way, extra pounds also go away in sleep), but also protect you from cravings for sweets and buns. After all, if you do not get enough sleep, you do not have enough energy – and you automatically reach for fast carbs to replenish its supply. But because they are fast, which leads to a sharp jump and fall in sugar levels, but by no means satiety. So you are hungry again.
Mihinana sakafo bebe kokoa. Unprocessed foods (fruits, vegetables, whole grains) are full of vitamins, minerals, and fiber. They are digested gradually, giving you a feeling of fullness.