Prevention tips on how to cut out an unhealthy lifestyle to avoid strokes

Maintaining a healthy weight, following a healthful diet and participating in regular exercise can ward off many diseases, but lifestyle changes are the most difficult changes to make, said Jean Thomas, registered nurse and stroke-care specialist with Meritus Medical Center.

Thomas educates stroke patients on how to avoid future strokes and finds patients motivated to improve their health after a stroke, but less likely to proactively manage stroke risks.

She provided these tips to help prevent a stroke from occurring:

Health concern: High blood pressure, known as the silent killer, is the No. 1 cause of stroke. Chronic uncontrolled blood pressure creates high pressure against the delicate tissues of arterial walls and causes damage, according to stroke.org/understand-stroke.

Prevention tip: Know your blood pressure numbers and get your blood pressure checked every year. A blood pressure higher than 139/89 mm Hg is considered high.

Health concern: Nicotine and carbon monoxide damage arterial walls and make them thicken and narrow with accumulated plaque. Smoking doubles the risk of stroke, according to Stroke.org/understand-stroke.

Prevention tip: Join a smoking cessation class or ask your physician about quit-smoking aids. In less than three months, your circulation will improve making your blood less likely to form dangerous clots.

Health concern: Alcohol raises blood pressure and can contribute to the hardening of your arteries. Misuse of prescription opioids and illegal drug use can also increase your risk of stroke.

Prevention tip: Limit alcohol consumption to no more than one drink per day for women and up to two drinks per day for men. Avoid illegal drugs at all costs.

Health concern: A poor diet high in saturated fat, trans fat and cholesterol can raise blood cholesterol levels. In addition, taking in more calories than you burn leads to weight gain and possibly obesity and diabetes.

Prevention tip: Eat better by consuming more fruits, vegetables, fish, beans and lean meats like skinless chicken. Talk to your health care provider about how you can improve your diet.

Health concern: Physical inactivity affects heart function and can lead to high blood pressure, high cholesterol, obesity, diabetes, heart disease and stroke. Only 21 percent of adults meet the Centers for Disease Control and Prevention's physical activity guidelines.

Prevention tip: Start by walking just 10 minutes each day and gradually increase walking to 30 minutes, five days a week. You'll begin to experience more energy, less stress, better sleep and improved muscle strength.

Thomas wants everyone to know the signs of stroke and to BE FAST by getting immediate medical attention. BE FAST was developed by Intermountain Healthcare as an adaptation of the FAST model implemented by the American Stroke Association. Stroke signs and symptoms include:

Balance problems, unsteady walk, dizziness, "room spinning" and possibly nausea/vomiting.

Eyes: vision changes including blurry or double vision, partial vision loss or blindness in one or both eyes.

Facial droop: muscle weakness to one side of the face often with an uneven smile.

Arm weakness or one-sided body weakness in face, arm and/or leg.

Speech changes: slurred or confused speech, difficulty finding words or mute.

Time to call 911: call 911 immediately if you experience any of these stroke symptoms.

Scheduling yearly checkups, taking prescribed medications, managing existing health conditions and making lifestyle changes go a long way in preventing stroke.

Meritus Health, at 11116 Medical Campus Road, east of Hagerstown, is the largest health system in the area, providing hospital and outpatient services to the community.

For more information about programs and services, go to meritushealth.com.