Nurse reveals the ‘essential eight’ things she tells people to do to avoid a stroke

We all know the basics of how to lead a healthy lifestyle and avoid health issues.

Getting plenty of sleep, eating the right foods and avoid the wrong ones, and to try to keep stress to a minimum. Yet actually looking after our health long term could require more than that, and now, a stroke nurse has given us the real what's what on keeping ourselves healthy.

Siobhan Mclernon, a former nurse in a neurocritical care unit, has now revealed the eight risk factors that we might unknowingly be doing, which could increase the risk of a stroke.

Stop smoking

Data suggests that people who smoke are six times more likely to have a stroke, so if you weren't ready to quiT, then this might be the push you needed.

Puffing on a cigarette increases the likelihood of stroke due to the chemicals including tobacco, which leads to a plaque build up in the arteries. The build up can then increase the risk of blood clots, reduce the amount of oxygen in your blood and make your heart pump harder.

There are eight lifestyle factors to focus on to reduce the risk of strokes (Getty Stock)

Lower your blood pressure

High blood pressure in particular is one to watch.

High blood pressure increases stroke risk because it damages blood vessels, making them narrower and stiffer, and potentially leading to blockages or ruptures, which can cause ischemic or hemorrhagic strokes

Mclernon explained in a post on The Conversation: "If you’re over 18 years of age, get your blood pressure checked regularly so, if you do show signs of developing high blood pressure, you can nip it in the bud and make appropriate changes to your lifestyle to help reduce your risk of stroke."

Reduce blood sugar levels

Another level to watch is your blood sugar level, meaning the amount of glucose (a type of sugar) in your blood, which is a primary source of energy for the body

High blood sugar, or hyperglycemia, increases stroke risk because it damages blood vessels, leading to stiffening, plaque buildup, and clot formation that can block blood flow to the brain, causing a stroke.

Stabilise your cholesterol

Chloesterol and the impact on the heart is a well known risk factor, and we're often told to keep our cholesterol levels in check.

Mclernon, who is now a senior lecturer in adult nursing at London South Bank University, added: "To lower cholesterol, aim to keep saturated fat — found in fatty meats, butter, cheese, and full-fat dairy — below 7% of your daily calories, stay active and maintain a healthy weight."

It's worth noting that blood pressure, blood sugar and cholesterol are dangerous alone, but together, the risk soars and so does the likelihood of disability, recurrent strokes and death.

Everything from sleep, eating well, moving more and even stopping smoking can reduce the risk of a stroke (Getty Stock)

Maintain a healthy weight

We all know that being obese or overweight can see health issues increase, including a stroke.

According to Mclernon, being overweight or obese is a major stroke risk factor, increasing the likelihood of a stroke by 22% and 64%.

Lowering our weight comes with numerous health benefits, but to avoid a stroke it doesn't mean you need to lose stones as even just losing 5% to 10% of your starting weight can lower blood pressure and reduce other stroke risk factors.

Check your diet

Lowering your stroke risk is intrinsically linked to your diet, so swapping out unhealthy foods for better choices can be the key to avoiding a stroke.

Many medical professionals encourage the Mediterranean diet (including Mclernon) which means filling up your plate with oily fish, lean protein and plenty of vegetables.

Other foods have also been highlighted specifically for helping avoid strokes, including sweet potatoes, bananas and tomatoes.

Exercise and movement are essential

Moving our bodies isn't just good for our physical health, but our mental state too.

Some US studies recommend getting at least 150 minutes of moderate-intensity physical activity each week, plus muscle-strengthening exercises at least two days a week.

The latest studies suggest that moving regularly has been shown to reduce stroke risk by up to 30%, helping lower blood pressure, improve cholesterol levels and stabilise blood sugar.

Sleep is the foundation of good health

We all know the power of beauty sleep, but giving our body enough rest is essential.

Mclernon added: "Too little sleep can lead to high blood pressure. Too much sleep, however, is also associated with increased stroke risk."

So if you needed another reason to climb under the duvet, this is it!