Combat Risk Factors for Stroke, Dementia, and Late-Life Depression
A recent article from the Journal of Neurology, Neurosurgery, and Psychiatry explained that “at least 60% of stroke, 40% of dementia and 35% of late-life depression . . . are attributable to modifiable risk factors.”
This is positive and exciting news! At Performance Inspired, we care about your health, so when we see studies like this one, we want to share its findings in the hopes that we can illustrate ways that you can take control of your health to decrease your chances of future disease. Nothing, of course, is a guarantee, but with some lifestyle changes and proper nutrition, you can reduce your risk of many diseases.
The aforementioned study highlighted numerous risk factors for stroke, dementia, and late-life depression; we want to address 10 of these and offer some suggestions for how to combat them with simple lifestyle changes that may not only help add years to your life but that will hopefully add quality years.
- Tobacco and alcohol intake
If you smoke or use tobacco products, stop. If you don’t, great! Don’t start. Alcohol should be used in moderation, as excess alcohol intake can lead to high blood pressure and stroke. The National Center for Health Promotion and Disease Prevention recommends the following for adults who choose to drink: “Female: No more than 1 drink in a single day and no more than 7 drinks per week; Male: No more than 2 drinks in a single day and no more than 14 drinks per week; all adults age 65 and older: No more than 1 drink a day and no more than 7 drinks per week.”
- Blood pressure
High blood pressure can lead to heart attacks, strokes, and other health problems. Some people may need medication to lower blood pressure, but others may be able to lower it with lifestyle changes, including clean eating and exercise. Our Better Beet Powder can help, as it’s formulated with optimum levels of essential nitric oxide, which helps support cardiovascular health, blood pressure, circulation, and energy.
- BMI
Your body mass index is calculated from your height and weight and is a good predictor of future health problems. According to the National Heart, Lung, and Blood Institute, “The higher your BMI, the higher your risk for certain diseases such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers.” The best way to reduce your BMI is to exercise and eat healthier foods. If you are concerned about your weight or your BMI, talk with your doctor about healthy ways to lose weight.
- Glucose level
The Cleveland Clinic explains that “high glucose levels can damage the body’s blood vessels, increasing the chance of stroke.” If you have pre-diabetes or type 2 diabetes that can be controlled by lifestyle changes, cut out junk foods, sugary and starch-filled foods, and try our Apple Cider Vinegar, as it helps lower blood sugar levels.
- Cholesterol
High cholesterol increases your risk of heart disease, heart attacks, and strokes. If you have borderline or high cholesterol, reduce your consumption of processed meats, fried foods, red meat, full-fat dairy, and baked goods. Replace these foods with lean meats, fish, and lots of fruits and vegetables.
- Cognitive activity during leisure time
Harvard Medical School explains that, as we age, our cognitive abilities decline, so we must “exercise” our brains, as we would our bodies. It states that “embracing a new activity that also forces you to think and learn and requires ongoing practice can be one of the best ways to keep the brain healthy.” Challenge your brain by participating in new activities, exercising, taking up a new skill or instrument, playing word games, reading challenging texts, and participating in complex activities. As part of this new routine, you can also try our Greens for Life—a “powerful blend of organic greens, organic mushrooms, an organic antioxidant blend, and BioCore® Digestive Enzymes.” In addition to boosting your immunity, reducing inflammation in your body, increasing your energy, and more, our greens powder aids in cognitive functioning and mental clarity.
- Physical activity
The Centers for Disease Control says that adults need at least “150 minutes of moderate-intensity physical activity a week” and “two days of muscle-strengthening activity each week.” Activity is vital for keeping your body and mind healthy. Additionally, we lose muscle and bone density as we age, so it’s crucial to do full-body workouts that will strengthen all of the core muscles.
- Sleep
The Mayo Clinic explains that adults need at least seven hours of sleep each night. This may be hard for some, but getting the right amount of sleep means making your health a priority. Try going to sleep earlier or allowing yourself to sleep later in the morning. If you have trouble falling asleep earlier, set your bedtime back in small increments. Try 20-30 minutes the first night for a week or so, then set it back another 20-30 minutes the following week. Your body will adjust and you will feel so much better when you consistently get the proper amount of sleep each night.
- Stress
Stress reduction is easier said than done. While you may not be able to get rid of all stress, there are things you can do to reduce or alleviate at least some of the stress in your life, or at least how you react to it. The first thing you must do is identify what stresses you. Reflect on the parts of your life that cause the most stress and then formulate a plan to reduce it. If work stresses you out because you spend long hours at the office, try breaking up the day with two or three 10-15-minute walks or lunch outside in the sun. If your long commute causes stress, ride with a coworker a couple days a week. If family or friends cause stress, have frank discussions about behaviors. Add to your daily life stress-relieving activities, such as sports, working out, jogs or hikes outside, spending time with friends, reading a good book, and even meditation (read our blog about how to meditate).
- Social activity and purpose in life
Social activity is important for improving our moods. Spending time with friends relaxing, talking, and laughing helps us feel happy and energized. Additionally, we all long to have a purpose. Be honest with yourself about what you want and what gives you joy. Remember that happiness and joy are not the same thing and that happiness, while a good thing, is fleeting. Joy is lasting and comes only from something meaningful. Find what that is in your life and then pursue it.
This study reminds us that a significant portion of our mental and physical health is in our hands. Taking care of our bodies is a daily job but one that will reap numerous benefits. So don’t delay; start making changes today for a better tomorrow.
