中風避免 (Stroke Prevention)

中風的預防

1.      注意保暖, 70~73度比較好最不容易造成中風, 超過73太高了

2.      早上先喝溫開水250~<500ml, 不能喝太多,幫助消化排便, 排便太用力會造成心防收縮容易引發血栓

3.      用生的堅果來維持動脈血管健康和彈性-沒有炒過的應該臭臭的不會香

4.      少油少脂, 烤炸得不要吃太多

5.      胚芽米可以吃, 多挑選深綠色蔬菜和蒸魚

6.      膽固醇過低可能出血性中風, 膽固醇太低的不要吞降低血脂的藥物或者紅鞠製品

7.      膽固醇太高會哽塞型中風

8.      提高工作效率可以喝杯熱飲暖胃促進血液循環, 膽固醇過高要減少咖啡攝取, 研究顯示每天喝3~6杯低咖啡因的咖啡也會增加壞膽固醇10%, 增加血管硬化可能性。  身發酵-黑茶紅茶普洱茶東方美人茶(第一年不能喝)比較好,茶葉記得首泡不能喝

9.      找時間適度運動, 多伸展輕拍大小腿去呼吸新鮮空氣

10.   定期量血壓

11.   每天運動時五分鐘, 每週九十分鐘降低死亡率14%, 減少24%中風風險, 尤其是長年吃素的人更需要運動

12.   每天吃蔬果減少女性中風機率7%, 男性4%

13.   有高血壓一定要控制就算用西藥, 西藥降血壓藥可降低25%~40%腦中風機率

14.   適當紓壓-避免身體裡的颱風(生氣,太疲累,熬夜,壓力大)

15.   晚餐盡量少用市售的高湯塊, 避免過高的納(太多會造成體內水分失衡), 大骨湯要小心重金屬, 不要常用->一個小時就會煮出來

16.   睡覺前適度放鬆, 遠離刺激和網路, 按摩擁抱伴侶

17.   預防中風最該避免抽菸

18.   劇烈轉脖子和按摩頸部(絕對不要用)-如果按摩後造成頸動脈剝離, 眼球周圍變熱, 眼睛睜不開或視線變得不清楚或劇痛無力, 一定要快看醫生可能中風了, 平時也不要太用力甩頭

19.   新鮮黑芝麻-(鉀, 葉酸, 抗氧化物和鈣)也可以減少中風機率, 外面加工過的不能, 聽說台灣藥店會幫烘(不要打碎容易氧化), 年紀大要多吃

Stroke Prevention

1. Keep warm.
   70–73° is the temperature least likely to trigger stroke; above 73°F may be too warm.

2. Drink warm water in the morning (250–500 ml).
   Do not drink too much. It helps digestion and bowel movements. Straining too hard during bowel movements can cause cardiovascular stress and may increase the risk of blood clots.

3. Eat raw nuts to maintain arterial health and elasticity.
   Nuts should be unroasted and unsalted — they usually smell natural rather than fragrant.

4. Reduce oil and fat intake.
   Avoid eating too much grilled or fried food.

5. Choose healthy staples and vegetables.
   Germinated brown rice is good. Eat more dark green vegetables and steamed fish.

6. Cholesterol that is too low may increase the risk of hemorrhagic stroke.
   If cholesterol is already low, avoid taking lipid-lowering medications or red yeast rice products without proper guidance.

7. Cholesterol that is too high may cause ischemic (blockage-type) stroke.

8. Use warm drinks appropriately.
   A hot drink may help warm the stomach and improve circulation.
   However, people with high cholesterol should reduce coffee intake. Some studies show that drinking 3–6 cups of low-caffeine coffee daily may increase LDL (“bad cholesterol”) by about 10%, raising the risk of arterial hardening.
   Fermented teas such as black tea, red tea, pu-erh tea, and Oriental Beauty tea may be better choices (avoid Oriental Beauty tea during the first year). Always discard the first steeping of tea.

9. Exercise regularly in moderation.
   Stretch, lightly tap the legs, and get fresh air.

10. Check blood pressure regularly.

11. Exercise daily.
    Just 5 minutes per day, totaling about 90 minutes per week, can reduce overall mortality by 14% and lower stroke risk by 24%. Long-term vegetarians especially need regular exercise.

12. Eat fruits and vegetables daily.
    This may reduce stroke risk by about 7% in women and 4% in men.

13. Control high blood pressure.
    Even if medication is needed, antihypertensive drugs can reduce stroke risk by about 25–40%.

14. Manage stress appropriately.
    Avoid creating an “internal storm” — anger, excessive fatigue, staying up late, and chronic stress.

15. Be cautious with soup bases and sodium.
    Avoid frequent use of commercial soup cubes due to high sodium (which can disturb fluid balance).
    Bone broth may contain heavy metals; avoid consuming it too often — significant extraction can occur within one hour of cooking.

16. Relax before sleep.
    Reduce stimulation and screen time. Gentle massage and physical affection (such as hugging your partner) are encouraged.

17. Avoid smoking.
    Smoking is one of the most important risk factors to eliminate for stroke prevention.

18. Avoid forceful neck twisting or aggressive neck massage.
    If massage causes carotid artery dissection, symptoms may include warmth around the eyes, inability to open the eyes, blurred vision, severe pain, or sudden weakness — seek medical attention immediately, as this may indicate stroke. Avoid violently shaking or whipping the head in daily life.

19. Eat fresh black sesame seeds.
    They contain potassium, folate, antioxidants, and calcium, which may help reduce stroke risk. Avoid heavily processed products. Some Taiwanese pharmacies lightly roast them — do not grind them, as grinding increases oxidation. Older adults may benefit from eating more.