Transient Ischaemic Attack (TIA) & Stroke: Self help and Health education

To find out more about what TIAs or mini-stroke are, how they are caused and what will happen if you are suspected of having one please see Transient Ischaemic Attack (TIA) or Mini-Stroke. There are some things that you can do to reduce the risk of having a TIA or stroke; here we discuss what these are and what you can do about them. Reduce your blood pressure,
Improve Stop

your diet, how much alcohol you drink, more, and stress management,

smoking,

Consider Exercise Watch

your weight, management.

Relaxation Diabetes

How do I reduce my blood pressure?

If you have been diagnosed with high blood pressure (hypertension) by your GP, it is very important that you take the medications prescribed. You should also have your blood pressure checked regularly at the surgery to make sure the tablets are effective. You can also help lower your blood pressure by addressing the other risk factors listed above.

How can I change my diet to reduce the risk of TIA?

Salt and the sodium it contains leads to hardening of the arteries, which in turn leads to a rise in blood pressure. In food, sodium can be found in many forms, especially in processed foods, often as monosodium glutamate. To reduce your sodium intake do not add salt at the table, and try to use less of it when cooking. Look at the nutrition labels on tins and packets; try to choose foods with less sodium. A type of fat called Cholesterol can lead to a fatty build up on the inside of arteries, atherosclerosis. Food groups that contain damaging cholesterol are eggs, full fat milk, cheese, full fat yoghurt, fatty meats, butter and lard. It may be necessary to reduce your intake of these types of food if you have high

Patient Information Addenbrookes Hospital TIA & Stroke: Self help and Health
education Page 2 of 5 cholesterol,

high blood pressure or have had a TIA. There is a good form of cholesterol that helps mop-up the damaging cholesterol. This can be found in olive oil, sunflower oil, corn oil, soya and fish oil. Eating whole grains, pulses and five or more servings of fresh fruit and vegetables a day are also good ways of improving dietary health.

Why does smoking increase my risk?

Smokers are 2-3 times more likely to have a stroke than non-smokers are. Smokers with high blood pressure are 20 times more likely to have a stroke than a non-smoker with normal blood pressure. This is because smoking increases atherosclerosis, which in turn increases blood pressure. It makes your blood stickier increasing the risk of a blood clot forming. Tobacco smoke contains over 4000 toxic chemicals. Quitting smoking is not easy, however there is now more help available than ever before. Some GPs and pharmacies run their own stop smoking clinics, or you can contact the NHS Smoking helpline 0800 169 0 169, or Quitline 0800 00 22 00 www.quit.org.uk. The benefits of stopping smoking are: Within 2 to 12 weeks of stopping smoking, your circulation will improve. Within 3 to 9 months, your lung function will increase by between 5 and 10%. After 5 years your risk of a heart attack or stroke falls to half that of a smoker. After 10 years, the risk of lung cancer falls to half that of a smoker and the risk of a heart attack or stroke falls to the same as someone who has never smoked.

Do I have to stop drinking alcohol?

Small amounts of alcohol have been shown to thin the blood and therefore help reduce the risk of a stroke. High levels of alcohol and binge drinking increases the risk of TIA or stroke as they increase blood pressure. It is recommended that if you have had a TIA or have other significant risk factors that you drink no more than two units of alcohol a day. 1 unit = a pint of normal strength beer or cider, = a pub measure of a spirit,

= a small glass of wine. Patient Information Addenbrookes Hospital TIA &

Stroke: Self help and Health education Page 3 of 5

Why is exercise important?

Regular physical activity can lower blood pressure, aid weight loss, reduce cholesterol, improve blood sugar control in diabetics, reduce stress, and improve the quality of sleep. By doing 30 minutes of exercise for example, walking, swimming, or cycling, five times a week, you can reap the benefits, and reduce your risk of TIA and stroke.

Why is weight an issue?

People who are over weight are putting their body under extra strain. They are more likely to suffer from high blood pressure, and more likely to develop other health problems. To find out if you are the correct weight use the chart below, plot you height against your weight. This chart is a Body Mass Index and is used by health professionals to assess healthy weights. Another way to assess if you are a healthy weight is to use the waist to hip ratio: measure in inches around your waist and hips, and then divide your waist measurement by your hip measurement. For example: Waist (inches) 26 inches = 0.76
Hip (inches) 34 inches

For men a healthy ratio is less than 0.9. For women a healthy ratio is less than 0.8. Patient Information Addenbrookes Hospital TIA & Stroke: Self help and Health
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Is stress really a problem?

Stress plays an important part in our lives. We all need a little stress, but too much is harmful. Too much stress can manifest itself in many different ways including, high blood pressure, altered sleep patterns, stomach ulcers, depression and tiredness. By learning techniques to reduce stress, these symptoms can be reversed. Your GP surgery may run stress management classes, or you may wish to join a relaxation group, yoga, tai chi, or pilates class.

Why is diabetes a risk factor?

Diabetics with poor blood sugar control are more at risk of developing atherosclerosis. This increases their risk of stroke, especially if they are also overweight, smoke, or are physically inactive. If you are a diabetic, make sure you check your sugar levels regularly and see your GP or practice nurse for regular check ups and follow their advice.

Summary
A TIA should be considered as a warning by your body that there is something not quite right. By living a healthier lifestyle, you may be able to restore the balance. The positive changes that are made need to be sustained; there are no benefits to short term changes in blood pressure, dietary intake, smoking habits, alcohol drinking patterns, exercise levels, body weight, stress levels, or diabetic control. Long-term changes can lead to a significant reduction in the risk of further TIAs or strokes.