Ten Wellness Tips for National Stroke Month

The reality is that strokes are serious business.

Someone has a Stroke every 40 seconds in the United States. Someone dies from a stroke every 3½ minutes. It is a leading cause of serious long-term disability. This May, Archbold joins the American Stroke Association and healthcare organizations across the nation to recognize National Stroke Month. We're proud to be recognized as a Primary Stroke Center, demonstrating that we meet the highest standards of stroke care.

As we have in prior years, we're sharing ten Stroke Month Wellness Tips from the experts at the Georgia Stroke Professionals Association. These Stroke Month Wellness Tips offer educational opportunities and activities you can do from the comfort of your home to help prevent a stroke, recognize the signs and symptoms of stroke, and begin a healthier lifestyle for you and your family.

Tip #1: Know the Symptons

Take time to learn the signs and symptoms of Stroke and what to do if you suspect someone is having a stroke.

Time lost is Brain lost. Remember the acronym B-E-F-A-S-T and call 9-1-1 immediately when you recognize stroke symptoms.

Balance - Does a person have a sudden loss of balance?

Eyes - Sudden change of vision in one or both eyes?

Face - Does the person's face look uneven?

Arms - Is one arm weak or numb?

Speech - Does the person have trouble speaking or seem confused?

Time - Call 911 NOW!

Tip #2: Stretching

Stretching provides great benefits for everyone. Reducing stress and tension can have a positive effect on one’s overall health.

Stretching can offer great benefits for stroke survivors, such as preventing joint stiffness, muscle shortening, decreasing spastic movements, and improving their general function.

Everyone, including stroke survivors, can find information on stretching and flexibility exercises on the American Stroke Association's website.

Tip #3: Swap Your Snack

Snacking is not always bad for you if you consider balanced, healthy choices. Try swapping your go-to snack for a healthier alternative. Healthy snacks can help reduce weight, which is a stroke risk factor.

When you're craving something crunchy, how about an apple, carrots, celery, nuts, seeds or roasted chickpeas?

When you want a snack that fills you up, think about whole-grain toast with peanut or almond butter, cherry tomatoes with hummus, or low-fat/fat-free cheese.

Tip #4: Core Stengthening 

Strong core muscles can improve your balance and help make you steadier on your feet. If you're new to core exercises, make sure you take it slow and don't over-exert yourself.

For stroke survivors, the extensive benefits of physical activity include improved mobility, walking, and balance; improved mental function (mood, depression); reduced risk of stroke recurrence; reduced risk of falls; and improved overall stroke recovery.

Tip #5: Gratitude 

What are you grateful for today? We're grateful for the hard work of our team members to achieve Archbold Memorial's certification as a Primary Stroke Center.

A regular gratitude practice has been shown to improve mood, promote better sleep, lower blood pressure, enhance immune function, and improve overall health.

In the words of the American Stroke Association - "Gratitude is Good Medicine."

Make a habit of being intentionally grateful every day, whether when you're brushing your teeth or before you go to bed. Or take a piece of paper and write down the things you are grateful for - they don't even have to be big things.

Tip #6: Ten-Minute Home Workout

Sometimes, it can be difficult to fit exercise into your day. Even 10 minutes of physical activity can improve your brain health, strengthen your bones, lower your blood pressure, lift your mood and improve your sleep.

As always, think about your safety and plan ahead before you begin. Take a walk outside or even around your house if you cannot get outside. Bring a friend!

Looking for somewhere to start? Read more about the American Heart Association’s 10-Minute Home Workout.

Tip #7: Stay Hydrated

We lose water through our skin, breathing, kidneys, GI tract, and overexposure to the sun. As we age, we become more prone to dehydration due to medications we may be taking and the lack of fluids we consume.

A few common symptoms of dehydration include thirst, less frequent urination and light-headedness and dizziness.

Keeping the body hydrated helps the heart pump blood more easily through the blood vessels to the muscles. And it helps the muscles work efficiently.

If you'd like to learn more, read about "Staying Hydrated" and "Rethinking Your Drink" from the American Stroke Association. 

Tip #8: Reduce Your Stress

Although we all experience stress in our lives, it is important to work on controlling negative stress, which can increase blood pressure and heart rate, elevate stress hormones, and increase the risk of heart attack and stroke.

Consider trying one of these simple stress-lowering activities: practice positive self-talk, take a walk, try a quick meditation, read a book or magazine, color or work on a craft project, practice yoga, and try to break down big problems into smaller parts.

If you'd like to learn more, read the American Stroke Association's article on Stress Management.

Tip #9: Mini Squats

Whether you are just getting started or a pro, squats can help strengthen your legs and improve balance, especially for stroke survivors.

Strengthening leg muscles can improve balance and reduce the risk of falls. Remember to start slowly and gradually increase the number of reps per day.

Stroke survivors can find videos on post-stroke exercises on the American Stroke Association website, including mini squats. 

Tip #10: Reduce Your Risk

An important step is knowing your risk. Knowing your blood pressure numbers is key to a longer, healthier life. The American Stroke Association's Check, Change, Control Calculator can also help to identify your risk.

The important steps to reduce your risk include eating a healthy diet, being physically active, maintaining a healthy weight, living tobacco-free, managing your medical conditions and taking your medicine as prescribed by your provider.

Also, always be a Team Player. Work with your Healthcare Team to make healthy changes part of your Stroke prevention plan!