TIPS FROM ASHLEY ALKER, M.D., ON PREVENTABLE DEATHS #8

Who knew there are so many ways to prevent death? I had never even thought about it until I ran across some articles from Dr. Alker. Maybe we need to remember the thought we started with, "The idea is to die young as late as possible." Today's post is about Stroke, and that's a big one for me. My late mother had a major stoke while home alone and wasn't found until the next day. She was left totally paralyzed on her right side. I took care of her in my home until her death almost two years later. I have some of the same health issues she had, and I am working to lower my risk. That's enough about me, let's talk about stroke.

Approximately 87% of stokes are ischemic strokes. Ischemic stokes are caused by a blockage of blood flow to the brain. Hemorrhagic strokes are caused as a result of a burst blood vessel.

In the United States more than 600,000 people will experience a first stoke each year. Yet, doctors tell us that that up to 80% off those strokes are preventable. Think about that for a minute. These numbers are from the American Heart Association.

You may be wondering what the risk factors for stroke are. The following are risk factors that can be modified by us. High blood pressure is a risk factor. If you know, or think you may have high blood pressure, get to your doctor. Get checked out and get on the proper medication. Diabetes is another risk factor. If you are a diabetic, visit your doctor regularly, keep track of your blood sugar readings at home and take your medicine! Other factors over which we have some controls are high cholesterol, smoking, and inactivity. If any of these factors are in your life, start now to lower your risk.

What can you do if you think you are having a stoke? You need to act fast to save your life and limit any effects of the stoke. Remember the following: BE FAST

B - Balance Loss

E - Eyesight Changes

F - Facial Droop (especially on one side)

A - Arm Weakness

S - Speech Difficulty

T = Time to call 911

And I might add, if you live alone, get a Life Alert or similar system so you can get help immediately.

At the 1st sign of a stroke, get to the ER. Forget the doctor's officer of an urgent care.

They will send you on to the ER. There is no time to waste.

DANGERS OF TOO MUCH SALT

We know too much salt can contribute to high blood pressure, but that is not where it stops. Eating too much salt may damage your blood vessels, heart, kidneys, and brain. This information is from scientists at the University of Delaware. They found that high salt intake may impair the endothelium, which is the inner lining of blood vessels involved in blood clotting and immune function, increase hardening of the arteries, weaken heart and kidney function, and interfere with the sympathetic nervous system (the flight-or-fight response.) The USDA recommends no more than 2,300 mg of sodium per day.

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GRAPEFRUIT TAMES INFLAMMATION

A Harvard study has shown that women with higher intakes of flavonoid antioxidants from grapefruit had significantly lower inflammation markers compared to those with lower intakes. Personal note, if you are taking medication for high blood pressure, talk to your doctor about eating grapefruit while taking such drugs. I have no idea why this study only included women. Perhaps this could also apply to men.

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#10 HEALTHIEST FRUITS - BLACKBERRIES

Continuing the posts on the fifteen healthiest fruits we have reached number 10, blackberries. Blackberries are delicious in pies and cobblers, but they are also delicious by themselves, topping ice cream, puddings, etc. However you choose to use them, blackberries are an important part of our diets. Following is a quote from the health journal article.

"Sweet, juicy blackberries have some of the highest levels of antioxidants of any fruit. When they're not busy lowering inflammation in the body and protecting against cellular damage, they help lessen heart disease risk factors such as high blood pressure and blood lipid levels. A 2021 review of studies on anthocyanins and the foods that contain them, such as blackberries, found that a high intake of flavonoids was linked to a steeply reduced risk for total heart disease incidence and a lower risks of total heart disease-related death.

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COUPLES HIGH BLOOD PRESSURE?

Does your spouse have high blood pressure? If so, have you had yours checked within the last year? Would you believe research shows there is at least a 10% chance that when one spouse has high blood pressure the other one does, too? The study was done on almost 4,000 US-based heterosexual couples over age 50. Some doctor recommended suggestions on lowering blood pressure are losing weight, eating a healthy, low-salt diet, exercise (something as simple as walking can be a great help), limiting alcohol.

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WHY WE NEED FIBER IN OUR DIETS

 Here's a list of some reasons it is important to have fiber in our diets. If you have any of these problems perhaps you should increase your fiber intake. Nutrition labels on food products list the fiber quantity.

1. Helps control blood sugar levels.
2. Lowers blood cholesterol levels.
3. Reduces blood pressure.
4. Helps with weight loss.
5. Helps prevent constipation and diarrhea.

READ THE LABEL ON YOUR "HEALTHY" CHICKEN

Be sure to read the label on the chicken you buy! Did you know that one chicken breast could use up 20% of your daily sodium limit before you add even one ingredient?  As Americans have become more and more "into eating healthy" the food industry has become more adept at taking "healthy" foods and making them unhealthy! And they do this without trying to fool us. The packaging tells us what they are doing, we just don't read it like we should. The last statistic I found was from 2011 when one-third of the fresh chicken sold in American supermarkets had been synthetically saturated with a mix of water, salt, and other additives via needle injections and high-pressure vacuum tumbling to make it more tender and juicier.  The industry labels this chicken as "enhanced".  Nothing wrong with that as long as you are aware of what you are getting.  A 4-ounce serving of this "enhanced" chicken (or other poultry) can contain as much as 440 mg of sodium before you even season it.  That's around one-fifth of the average persons daily recommended allotment of sodium. Sodium can make it hard to lose weight, be a factor in high blood pressure, heart disease, kidney disease, etc.  So once again I am stressing to you that you read the labels on the foods you buy. Yes, even the labels on the meats and produce.

This picture is for pictorial use only. Not a recommendation for or against this particular product.

HOW TO MAKE A HEALTHY GREEN TEA SMOOTHIE

I don't usually put recipes on this blog as I have 5 other blogs that feature recipes.  Today, however, I am making an exception.  I am always stressing the health benefits of green tea, as my regular readers know.  Today I am posting a recipe for a green tea smoothie that is chock full of good for you benefits.  This recipe makes 2 servings and each serving contains 32% of your daily values of potassium (people with high blood pressure take note!).  Each serving is also full of cancer-fighting catechins, and 72% of your daily values of vitamin-C.  This is a smoothie you need to try!

3 cups frozen white grapes
2 cups packed spinach
1 1/2 cups strong brewed green tea, cooled
1 medium ripe avocado
2 tsp honey

Make as you would any smoothie by combining in a blender.

Note: I think I got this from an Eating Well magazine several years ago.

SALMON AND OMEGA-3 FATS TO PROTECT YOUR HEART

Omega-3s are the good fats (yes, there are good fats!).  These fats protect against cardiovascular disease; they lower blood pressure, reduce arterial inflammation, and help the heart to beat at a steady rhythm.  If you are wondering how to get more Omega-3s in your diet, consider salmon.  A 3.5-ounce fillet of wild-caught Alaskan salmon has 1400 mg of omega-3s.  That is 560% of your daily need!

Note:  If you don't like salmon (I have raised my hand here!) try striped bass (800 mg) or rainbow trout (600 mg).  If you don't like fish (I don't), try nuts.  There are many nuts and plant foods high in omega-3s.

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