I recently spent some time visiting a ward for stroke victims and seeing the devastation that a stroke causes not only for the casualty but the family as a whole. Cerebral hemorrhage is the leading cause of adult disability and the third leading cause of death — but up to 80 percent of strokes are avoidable.
Preventative guidelines
Have your blood pressure checked
Give up smoking
Check your cholesterol
Use less salt
Add exercise to your daily routine
What causes a stroke?
A blood vessel breaks and interrupts blood flow to the brain. When this happens brain cells die and brain damage occurs. In some cases a blood clot forms and blocks the flow of blood to the brain. Again, cells die and there is brain damage.
Know the symptoms of a stroke, and if you are a diabetic, follow your doctor’s recommendations. The effects of a stroke can be from mild to severe and as always, the best treatment is prevention. John had a stroke at the age of 46 but he was obese, smoked, and took no exercise. He has now had three years of speech therapy and physiotherapy and leads a quiet life in France. For him, life will never be the same again. If your blood pressure is high you need your doctor to prescribe medication that will control it. You can also help yourself by losing weight, exercising daily and reducing stress. Let things pass over your head.
Obesity is another risk factor, so if you need to lose weight, you can begin by sending off for my healthy eating guide — just send an e-mail to [email protected]. If you smoke, get help to stop it. Smoking is a major contribution to strokes.
A TIA (Transient Ischemic Attack) is a mini stroke and should be seen as a warning sign of something more serious to come. The effects may only last a few hours, but always seek medical help and get treatment.
Recipe of the week
Black beans with peppers and mushrooms
Serves 6
Ingredients
2 tsp olive oil
_ red onion\cooked, minced
2 cloves garlic, minced
_ tsp oregano
_ tsp thyme
230 g mushrooms\cooked, thinly sliced
300 g crushed tomatoes
110 g canned green chillies
80 ml vegetable stock
1/8 tsp cayenne pepper
680 g black beans, rinsed and drained
2 tbsp cilantro or parsley, chopped
120 g salsa
Method
Heat oil in a heavy non-reactive saucepan over medium heat. Add next 4 ingredients and sauté 4-5 minutes or until onion begins to soften. Stir in remaining ingredients, except beans, cilantro and salsa. Bring to a boil. Reduce heat to medium low and simmer 5-7 minutes, stirring frequently until mixture is thickened. Stir in beans and cook another 3 minutes until beans are heated throughout. Sprinkle with cilantro. Serve with salsa.
Weight watch
Try again
Many people get trapped in cycles where, amidst their efforts to follow a healthy diet, they stray and can’t seem to get back to a healthy pattern of eating. This is often due to an ‘all or nothing’ way of thinking, whereby dieters feel guilty or angry with themselves for the lapse and then continue eating poorly because of these negative feelings. The first step is to forgive yourself. Look at past patterns and see how unhelpful these emotions are. What you’ve eaten isn’t the problem, but how you’ve reacted to it is. If you’ve fallen off the wagon, remind yourself that no one’s perfect and focus on getting back to your eating plan.
Ask Alva
I have recently joined a gymnasium. I am a 24-year-old man and I am 6 feet tall, weighing 70 kg. As per my trainer’s instruction I am going to buy some protein tablets to improve my muscles. If I take these tablets will they have any side effects? Is there any way to improve my muscles without these tablets? I need your advice. Sajith
There is no reason at all why you cannot build muscle through weight training and healthy diet. There is no need for you to take protein tablets. It is far better for you to get your protein through your diet. This includes meat, fish, eggs, poultry, nuts, beans, pulses. Fish includes oily fish, herrings, mackerel, pilchards, sardines, tuna and salmon — frozen or canned, or fresh from the sea.
