Controls stress and reduces the risk of stroke: 7 tips

The stress It is one of the major risk factors for stroke among women. Approximately 16,000 Spaniards die each year due to a stroke, more than twice as much as breast cancer and up to 14 times more than traffic accidents, according to the National Institute of Statistics (INE). Each year, nearly 130,000 people suffer a stroke in Spain , which means a stroke every six minutes.

The Stroke prevalence among women it is much greater than in men, therefore, "it is important both in young and old people, to have a good daily management of stress, as well as being well trained and informed in order to detect the symptoms of a stroke and react in time "says Dr. Almudena Castro, Coordinator of the Cardiac Rehabilitation Unit of the La Paz Hospital in Madrid, President of the SEC section of Preventive Cardiology and Cardiac Rehabilitation and Director of Mimocardio.


Of the almost 130,000 cases new stroke that occur annually in Spain, 20% have serious sequelae that can range from problems in speech and language, to even the paralysis of part of the body. Without a good treatment on time the disability can be very serious. According to data from the National Institute of Statistics,s cerebral infarcts they are the leading cause of death in women with more than 16,000 deaths, more than twice as much as in breast cancer and 14 times more than in traffic accidents. If we refer to disabilities, stroke is the leading cause in both men and women in Spain.

7 tips to control stress

1. Practice mindfulness. In today's society, we are exposed to continuous pressures that cause a wandering mind, totally dependent on external stimuli and distractions. Mindfulness is a philosophy of life that includes the practice of meditation to improve our quality of life. The practice of Mindfulness has a long list of beneficial effects, including a stronger immune system, lower blood pressure, reduced stress, better sleep, better cognitive function, greater satisfaction ... And, of course, greater well-being and improvement of the quality of life.


2. Abandon multitasking. What studies confirm now about multitasking, is that the people who carry it out, actually do less and lose information. What's more, people accustomed to multitasking have stress as an inseparable companion. It has been shown that efficiency can fall by up to 40% in the tasks that are being carried out. In addition, long-term memory suffers, the ability to concentrate falls sharply, creativity is reduced and stress increases.

3. Practice relaxation techniques. A good way to deal with the stress of everyday life is to perform and learn new techniques to relax (yoga, pilates, tai chi, etc.), as these help to lower the heart rate and reduce blood pressure.

4. Do sport. Performing physical activity every day is the best and easiest way to combat stress. Practicing sports helps to eliminate stress hormones (such as cortisol) and to release endorphins (hormones that produce a sense of well-being). Therefore, the WHO recommends 30 minutes a day of physical exercise to avoid health problems, especially in anticoagulated patients.


5. Healthy diet. In the case of anticoagulated patients, a heart-healthy, low-salt diet rich in fruits, vegetables and legumes is recommended. In addition, to increase the intake of poultry and fish to the detriment of red meats. Eating healthy foods helps to energize the body and the mind.

6. Enjoy free time. Think of something that you are passionate about, that you love to do, and find at least one hole a week to include it. Social support and affection are essential for our well-being. There are many activities that allow you to break away from the stress situation and, therefore, get away from it.

7. Change habits. Increase energy is the main objective in times of stress, fatigue, frustration. Therefore, we must follow a healthy lifestyle, an adequate diet and take care of our beauty. If we carry out these guidelines, our welfare will benefit and the desire to do things will increase.

Monica Esgueva  

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