Eight health tips on how to prevent stroke

Preventing a stroke involves making lifestyle changes and managing underlying health conditions. Here are some important steps to reduce the risk of stroke:

1. Control blood pressure: 

High blood pressure is the leading cause of stroke. Regularly monitor your blood pressure and take steps to keep it within a healthy range. This may include adopting a low-sodium diet, exercising regularly, managing stress, and taking prescribed medications if necessary.

2. Maintain a healthy diet: 

Eat a balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit the intake of saturated and trans fats, cholesterol, and sodium. A healthy diet can help maintain healthy cholesterol levels and prevent the buildup of plaque in the arteries.

3. Exercise regularly:

Engage in regular physical activity to maintain a healthy weight, lower blood pressure, and improve overall cardiovascular health. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise each week, along with strength training exercises twice a week.

4. Quit smoking: 

Smoking damages blood vessels, raises blood pressure, and increases the risk of blood clots. Quitting smoking is one of the most effective ways to reduce the risk of stroke.

5. Limit alcohol consumption: Excessive alcohol consumption can raise blood pressure and increase the risk of stroke. If you choose to drink alcohol, do so in moderation. The recommended limit is up to one drink per day for women and up to two drinks per day for men.

6. Control diabetes:

Keep blood sugar levels under control if you have diabetes. High blood sugar levels can damage blood vessels and increase the risk of stroke. Follow a healthy diet, exercise regularly, and take medications as prescribed by your healthcare provider.

7. Manage stress:

Chronic stress can contribute to high blood pressure and other risk factors for stroke. Find healthy ways to manage stress, such as engaging in relaxation techniques, exercise, hobbies, or seeking support from friends, family, or a therapist.

8.Treat underlying medical conditions: 

If you have underlying medical conditions such as atrial fibrillation (an irregular heartbeat) or carotid artery disease, work with your healthcare provider to manage and treat these conditions effectively. Proper management can significantly reduce the risk of stroke.
Regular check-ups with your healthcare provider and following their recommendations are important for stroke prevention. They can assess your individual risk factors and provide tailored advice and treatment options to reduce your risk of stroke.

Smoking kills..

Smoking kills. It affect both our physical health,  financial wealth, family happiness, and destroys your social standing. 

Please, click the link here to learn for your life. https://youtu.be/LY1pTBJYEKQ

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Smoke quitting tips: Bad social habits.

Cambridge packet.

Smoke is socially learned addictive behavior. It's not easy to stop smoking but you can do it with a positive mindset.

There are many articles written about how to stop smoking but in this article, I am going to tell you the truth and that truth is:

If you do not "feel the pain of smoking", then, it's not going to be an easy road to stop smoking. The smoke fight is a fight against the self's unhealthy socially learned behavior. It's not easy to say goodbye to something that is part of your life but if it's giving you pain, and if you are feeling the true pain of smoke, which you have found resilience energy to win the fight.

Three reasons why you should stop smoking:

(1). Financial cost.
If you do not care about how much you spend on smoking, it's not going to be an easy road to stop smoking.

Smokers do not get a holiday for smoke that means you smoke 365 days a year. So, you work out daily spending and multiple it by 365 days, and then times the answer by several years of smoking.

For example, Joe spends $20.00 per day X 365 days X 10 years of smoking = $73,000.00.

Now, do self-reflection.  How much have you spent? This is how much money you have done injustice to your health, financial security and family welfare. 

Addictive child smoker.

(2). Your children.
The family is made of a father, mother and children. They form a unit of learning Institute where our children learn from their parents.

The children first social class are family home. They were born into this world with empty social experiences but while growing in a family homes, they learn good and bad social habits from parents and immediate families.
 
The smoking parents directly install bad smoking social habits into their children. So, they develop into men and women in the lives of parents as their number one teachers. The children through the social observational learning leads them to think that smoking behavior is social norm and it's acceptable in greater society. The children born from smoking parents are highly likely to smoke in their future lives.

the smoking parents are merely equipping their children with wrong social knowledge that can enduringly damage to their children's future.

If you want your children to carry on from you, fair enough. Go on smoking!

Sit back and ask this question to yourself:

‘Do you love your children or love your smoke?’

(3). Health cost.

The smoking affects entire body system. So, if you do not care about your health, go ahead.

Smoke quitting tips:

(1). Identify and avoid triggering factors.
Identify and avoid smoking triggers will help speed up the effort of stopping smoking. 

For example: If drinking (beer) or listening to music triggers your smoking behavior, then stop drinking beer or engaging in that particular activity.

The continuous engaging in a new activity, generates new information that erases registered smoking memories. The constant reinforcement is of crucial to completely eliminate the bad social habits.

(2). Switching off the smoking time.
The smoking habits has programed your brain to response to smoking time. As soon as the smoking hour hits the O’clock, the smoke stimulant registered in your brain automatically arouse your behavior to respond.

 

The Smoker should employ interference activity. As soon as the new activity information is processed, simultaneously start deleting the smoking time memory. The one off new action will have less effect than the uninterrupted reinforcement.  The smoking habits is socially learned over a period of time and it require same effort. Hence, the Smoker’s resilience mindset is essentially vital.

Smoke quitting exercise.

(3). Physical exercise.
The physical exercise is one of the highly recommended smoke quitting tips. When you engage in physical exercise like fast walk, running, visiting the gym (etc.), definitely no one will smoke. The more you take interest in physical exercise, the smoking interest will die out.

(4). Peer support.
Social support is an important one, especially if both couples are planning to quit smoking. They can support each other as they can keep each other’s back as they walk through the long road to stop smoking.

(5). Counselling therapy.
Engaging in a counselling therapy will guide one to walk the guided road to stop smoking. It is advisable to seek assistance from the smoke quitting Therapist.

(6). Clean up your places.
If you want to stop smoking, you must demonstrate to yourself that you are serious about the business of stopping smoking. So, clean all your clothing, room, house, office space, car and brush your teeth and show up yourself a new look, this will motivate your dream of stopping smoking.

TAKE-HOME POINT:

•If the above three smoking habits are not adequate to stop your smoking behavior, then, there are no better reasons I would think of.

•If you can win the fight against self-choice, indeed, you can fight any fight to conquer your world.

 

How to Use Condoms.

There are two types of condoms (male and female)  that are available on the market. These condoms have 98% chances of preventing sexually transmitted infections and pregnancy if use it correctly.  The female and male condoms comes in different sizes and shapes. 

Male condom demonstration.

How to use male condom.

Step 1: What you do:
1. At the shop check the expiry date on the condom packet.
2. Do not use any sharp instruments to open the condom packet.
3. Do not rush to open the condom packet.

Step 2: How to open condom packet:
1. Ensure your penis is erected and ready for sex.
2. Check the edges of the packet with your fingers.
3. Use your fingers to tear the end of the condom packet.
4. Carefully tear the wrapper and gently take out the condom.
5. Remove the air by squeezing the end tip of the condom.
6. Place the condom on erected penis.
7. Gently unroll it down the penis.
8. Inject the wrapped condom penis into the vagina.
9. Enjoy the pleasure of body.

Step 3: What to do after the sex:
1. After sex, remove the condom from the base of your penis.
2. Tie the used condom and throw it into the rubbish bin.
3. One condom to one sexual act.
4.   Do not re-use the used condom.

How to use female condom.

Female condom demonstration.

Step 1: What to do:
1. At the shop ask for female condom.
2. Check the expiry date on the condom packet.
3. Do not use any sharp instruments to open the condom packet.
4. Do not rush to open the condom packet.

Step 2: How to open condom packet:
1. Ensure you and your partner is ready to have sex.
2. Check the edges of the packet with your finger tip.
3. Use your fingers to tear the end of the condom packet.
4. Carefully tear the wrapper and gently take out the condom.
5. Insert your condom into the vagina.
6. Put x2 fingers inside the condom opening & gently push it into the vagina so that its settles inside the vagina base.
7. Ask your man to insert the erected penis into the condom while you control the sides of the condom.
8. Now you can have sex with your partner.

Step 3: What to do after the sex:
1. After sex, remove the condom and throw it into the rubbish bin. Please, do not burn it.
2. Female condom can stay in the vagina for 8 hours.
3. She can have sex again within 8 hours while condom stays inside but if its remove, do not insert it again.
4. Do not use it after 8 hours’ expiries.

TAKE HOME POINT:

• Females wear condom while on travel for 8 hours to prevent HIV/STI and unwanted pregnancies from an unexpected rapist.