When people think about all the ailments that may afflict them as they go through life, they often assume they won’t have to deal with them until well after retirement. In reality, these issues can strike at any age, which I discovered when I had a stroke in my 40s. It was mild, thankfully, but with my family history and myriad personal health issues, I’m fully aware that I could have another at any time.
As such, I’ve adapted my lifestyle with the following changes in the hope of avoiding another one in the foreseeable future.
1. Reducing as much stress as possible.
This one seems easier said than done, but is vital for the sake of long-term health. The first step was to identify the various causes of my stress from highest to lowest, and then take steps to alleviate them.
First and foremost was stepping down from high-stress work that had tight deadlines. Instead, I became a freelancer so I can set my own hours and work around my health needs. I also went no-contact with abusive family members, and reduced my social media presence significantly. I had previously felt a great deal of pressure to “output” constantly in order to always be available to whoever wanted to communicate with me, which increased stress exponentially.
Finally, I let go of my natural Capricorn control tendencies and allowed my partner to take over several aspects of household management that had previously been my responsibility. Knowing that these things would be taken care of effectively by someone I could trust lightened my personal load more than I can describe.
2. Taking helpful supplements.
Since I have Celiac disease, I am chronically vitamin D deficient. This may have contributed to the stroke I experienced, since recent Johns Hopkins studies have shown that vitamin D deficiency doubles the risk of stroke in people of European ancestry. Additionally, since our brains are made of fats, I take daily Omega-3 fatty acid supplements on a daily basis.
In addition to having a strong family history of stroke, I also have Ehlers-Danlos syndrome (EDS); an inherited connective tissue disorder that’s associated with strokes and cerebrovascular disease. As a result, I also take supplements that can help to alleviate symptoms associated with this condition, such as Vitamin C, glucosamine, magnesium, and vitamin B12.
3. Maintaining focus instead of multitasking.
Many people have been programmed to believe that multitasking is a sign of efficiency and high cognitive function, but in reality, constant task-switching takes its toll on brain health. According to Brown University Health, multitasking increases stress levels temporarily, which in turn raises heart rate and blood pressure — these increased levels can affect our brains permanently, and increase risk for cerebrovascular issues, such as strokes.
I had to learn how to stop fracturing my focus in several directions at once, and now immerse myself in one thing at a time. As a result, instead of having 30 tabs open while I work, I focus entirely on what I’m doing and only switch tasks when one is done.
Similarly, I make a point of reading books every single day. We’re so accustomed to small, bite-sized portions of information that immersing ourselves deeply in subject matter proves invaluable for concentration and relaxation.
4. Adhering to a brain-healthy diet.
Although a plant-based diet is one of the best for overall brain health, I’m unable to follow this type of diet due to personal health issues. That said, I’ve incorporated a significant amount of plant-based, brain-healthy foods into my own protocol, and have reduced those that cause inflammation. I don’t eat any processed foods, choosing instead to make all my meals from scratch, and instead go for organic, nutrient-dense nourishment whenever possible.
Coffee, green tea, nuts, olive oil, coconut oil, and other foods that promote brain health are the highest priority for me, and I consume next to no sugar, and absolutely zero artificial sweeteners like aspartame. Essentially, I stick to a fairly ketogenic diet for my own brain health, but someone else might do best on a Mediterranean diet full of whole grains and legumes.
5. Giving up alcohol.
I had never been a heavy drinker, but upon discovering that even small amounts of alcohol can contribute to strokes, I gave it up entirely. Fortunately, my social circles are very supportive in this regard, but some people who are expected to drink socially may find that others feel entitled to know why they aren’t drinking anymore, and may try to pressure them into drinking anyway.
There are several wonderful “mocktails” that can be enjoyed in lieu of anything alcoholic, and my go-to drink at functions is now unsweetened, sparkling black cherry water mixed with organic pomegranate juice. Sobriety is a small price to pay for improved cerebral wellbeing.
6. Exercising regularly without overdoing it.
The intensive exercise I did 20 years ago — namely running, HIIT, and so on — aren’t options for me anymore, so I make a point of exercising regularly in a way that suits my current needs best. As such, I take long walks and hikes through the woods, and do yoga, Tai Chi, gentle weight training, and resistance band exercises.
In wintertime, when the snow is neck-deep here, I do 30-45 minutes a day on my elliptical trainer instead of trail walking, and in summertime I switch things up by swimming in the river nearby. I also use the approach of “greasing the groove”: instead of doing 60 squats all in one go, I’ll do 10 squats every hour over the day. That way, I still get 60 squats done that day, but I haven’t overexerted myself by doing so.
7. Getting plenty of rest.
I spent the better part of my twenties and early thirties running myself ragged and thinking that was a virtue. I’d waltz into the office after interviewing bands all night, boasting about how I was running on two hours of sleep and was doing just fine.
I was not fine, and that lifestyle took its toll over time.
I now make a point of getting eight to ten hours of sleep every night, and resting when I need to. If I find myself flagging during my work day, I’ll take a break rather than pushing onwards and depleting myself.
8. Eliminating artificial hormones.
It’s believed that the hormonal contraceptive pills I took for years contributed to the stroke I suffered, so I stopped taking any medications that altered my hormonal chemistry. This prevents me from taking HRT for perimenopause symptoms, so I’m treating those with herbs and lifestyle changes instead.
It’s important to note that there are different types of strokes, and different types of artificial hormones as well. Talk to your doctor to determine whether the ones you’re taking may be putting you at increased risk, particularly if you experience migraines with auras, or have a family history of strokes or cardiopulmonary disease.
Final thoughts…
There is no one-size-fits-all approach to brain health, as foods that are beneficial for one person might cause detrimental health problems in another. As a result, it’s important that you work with your healthcare provider as well as allergists and nutritionists to determine whether you have any underlying conditions to address, and which dietary approaches may work best for avoiding a stroke in the future.
Additionally, learn to recognize the signs of a “mini stroke”, i.e. a transient ischemic attack. These often precede more intense strokes, and can warn you that you need to make lifestyle changes urgently.
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