9种方法避免早期危险的中风

9种方法避免早期危险的中风

Preventing a stroke is necessary for everyone. Protect yourself and avoid a stroke, no matter what your age or where you come from.

预防中风对每个人来说都是必要的。保护自己，避免中风，无论你的年龄或来自哪里。

The older you get, the more likely you are to have a stroke. The risk is even higher if you have a family member who has also had a stroke.

你年纪越大，患中风的可能性就越大。如果你的家庭成员也有过中风，风险就更高了。

You can't reverse time or change your family, but you can completely control the risk factors and prevent a stroke.

你不能逆转时间或改变家庭，但你可以完全控制风险因素，预防中风。

Here are 9 ways to prevent a stroke from early on, before a pity occurs.

这里有9种方法可以在中风发生之前预防中风。

1. Lowering blood pressure

降低血压

High blood pressure is the biggest risk factor for stroke. It doubles or even quadruples the risk of stroke if left unchecked. Monitoring blood pressure can protect blood vessels.

高血压是中风的最大危险因素。如果任其发展，中风的风险会增加一倍甚至四倍。监测血压可以保护血管。

You should maintain your blood pressure below 120/80.

你应该把血压保持在120/80以下。

Also, reduce the amount of salt, ideally not more than 1,500 milligrams daily, about half a teaspoon.

同时，减少盐的摄入量，最好每天不超过1500毫克，大约半茶匙。

Eat 4-5 servings of fruits and vegetables a day, eat fish 2-3 times a week and several servings of whole grains and low-fat milk.

每天吃4-5份水果和蔬菜，每周吃2-3次鱼，吃几份全谷物和低脂牛奶。

2. Lose weight

减肥

Obesity and complications such as high blood pressure and diabetes increase the risk of stroke. If you are overweight, losing at least 5 kg can actually reduce your risk of stroke. Therefore, do maintain a moderate body weight and do not consume too many calories per day.

肥胖和高血压、糖尿病等并发症会增加中风的风险。如果你超重，减掉至少5公斤可以降低中风的风险。因此，一定要保持适度的体重，每天不要摄入太多的卡路里。

3. Exercise more

多锻炼

Exercise contributes to weight loss and low blood pressure. Do moderate exercise at least 5 days a week.

运动有助于减肥和降低血压。每周至少5天进行适度运动。

4. Do cardiovascular test

做心血管测试

Certain types of cardiovascular disease are risk factors for stroke. For example, atrial fibrillation is a type of arrhythmia that can lead to blood clots. The clots can then travel to the brain, causing a stroke. Atrial fibrillation increases the risk of stroke by 5 times.

某些类型的心血管疾病是中风的危险因素。例如，心房颤动是一种可能导致血凝块的心律失常。然后血栓就会进入大脑，导致中风。心房纤颤使中风的风险增加5倍。

If you experience symptoms such as a rapid heartbeat or trouble breathing, see your doctor right away.

如果你出现心跳加速或呼吸困难等症状，请立即去看医生。

5. Treat diabetes

治疗糖尿病

High blood sugar damages blood vessels over time, causing blood clots to form inside the blood vessels. So, do monitor blood sugar as directed by your doctor.

随着时间的推移，高血糖会损害血管，导致血管内形成血凝块。所以，一定要按照医生的指示监测血糖。

Follow a specific diet, exercise and medications to keep blood sugar levels within a safe range.

遵循特定的饮食、锻炼和药物治疗，将血糖水平保持在安全范围内。

6. Quit smoking

戒烟

A study found that smoking increased the risk of stroke by up to 600%.

一项研究发现，吸烟使中风的风险增加600%。

Smoking speeds up blood clot formation, by thickening blood, and increases the amount of plaque build up in arteries. Along with a healthy diet and regular exercise, quitting smoking significantly reduces the risk of stroke.

吸烟通过使血液变厚加速血凝块的形成，并增加动脉中形成的斑块数量。加上健康的饮食和规律的锻炼，戒烟可以显著降低中风的风险。

7. Consume less sugar

摄入更少糖

High consumption of sugar can lead to obesity or diabetes, which are the leading risk factors for stroke.

高糖摄入会导致肥胖或糖尿病，这是中风的主要危险因素。

8. Walk daily

每天散步

Just walking for 20 minutes a day brings a lot of health benefits that can reduce the risk of stroke. On the contrary, sedentary lifestyle is a risk factor for stroke and many other health problems.

每天步行20分钟对健康有很多好处，可以降低中风的风险。相反，久坐的生活方式是中风和许多其他健康问题的风险因素。

9. Eat healthy foods

吃健康食品

Unhealthy foods can lead to many problems like atherosclerosis, obesity, diabetes, high blood pressure ... However, we should not radically change the diet without consulting a doctor. Eat healthily, exercise, try to keep a work/life balance, and get regular checkups once a year.

不健康的食物会导致很多问题，比如动脉粥样硬化、肥胖、糖尿病、高血压……然而，我们不应该在不咨询医生的情况下从根本上改变饮食。健康饮食，锻炼身体，努力保持工作和生活的平衡，每年做一次定期检查。