Nature calls: Step outside to lower your stroke risk

Clean air, sunlight, and being outside are among the finest aspects of summer. However, when individuals go out to take advantage of pleasant conditions and stay lively, they aren't only enjoying themselves—they're also reducing their chances of experiencing a stroke.

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Each year, about 800,000 people in the U.S. experience a stroke, making it one of the top five causes of mortality. While these statistics are concerning, there’s optimism: the Stroke Awareness Foundation states that 80% of strokes can be avoided. Prioritizing heart health helps reduce stroke risks such as elevated blood pressure, weight issues, and increased cholesterol levels.

Lacey Frick, a licensed nurse and stroke care manager at Penn State Health St. Joseph Medical Center in Reading, mentioned that exercising outdoors is an effective method to boost physical activity and lower the chances of having a stroke—benefiting both individuals who have had strokes before and those who are prone to them.

Sunlight offers particular advantages for individuals who have had strokes, according to Frick.

Light therapy can be very effective in boosting mood and decreasing depression, which often occurs following a stroke," Frick stated. "Experiencing a stroke changes your life significantly, and for individuals greatly affected, their daily routine might never return to what it was before.

Each patient experiences strokes uniquely, according to Frick, making it essential to consult with your doctor to decide when beginning outdoor rehab is appropriate. For less serious strokes, individuals might be allowed to begin gentle exercises right away, whereas those with more significant conditions could require organized physical therapy. Certain patients might feel anxious about walking or working out following a stroke, yet engaging in activities under medical guidance can aid in faster recovery.

If you're physically capable of resuming exercise, Frick mentioned that walking is an excellent starting point. Below are five suggestions to assist you in getting outdoors and moving again, helping reduce your risk of stroke:

1. Pay attention to the temperature. Pleasant warm weather is enjoyable, yet elevated temperatures may increase physical strain. According to Frick, it's advisable to go outdoors prior to the peak heat: target times earlier than 10 a.m. or later than 4 p.m. Steering clear of the most intense hours can further reduce the risk of becoming dehydrated. Carry a small fan, place a chilled cloth around your neck, or carry a misting bottle of water to stay refreshed when necessary.

2. Strive to walk continuously for 10 minutes. Walking for only 10 consecutive minutes every day can help reduce your hemoglobin A1C level, which reflects the average amount of sugar in your bloodstream over two to three months," explained Frick. "Lowering this average is beneficial and helps reduce your chances of developing diabetes as well as other conditions that increase the likelihood of strokes.

Additional types of physical activity are also supported when you and your physician believe you are prepared for them. When outdoor temperatures are excessively high, she suggests visiting a nearby shopping center or another enclosed space equipped with cooling systems. Various activities like tennis, pickleball, biking, or basketball can serve as excellent substitutes provided you have sufficient physical capability.

3. Verify how your medicines interact with elevated temperatures. Frick mentioned that certain drugs might produce stronger adverse reactions or lose effectiveness under intense heat conditions. Among these potential side effects are excessive perspiration or difficulty controlling body temperature, which can result in heightened physical strain and an elevated chance of overheatin.

4. Drink water regularly throughout the day 1. Frick suggests consuming additional water even when you're not feeling thirsty. Overexertion through excessive sweating can heighten dehydration levels, and being thirsty isn't always a reliable sign. It's best to steer clear of beverages with sugar or alcohol, as well as salty foods, since they may exacerbate dehydration.

5. Inform another person before your departure. Let someone close to you know your plans for exercising, including the time and location. In case of an emergency during your workout, prompt assistance could be crucial. Time is critical when protecting brain health.

Recognize the symptoms of a stroke: BEFAST

If you experience a stroke or believe another person is suffering from one, Frick suggests utilizing the straightforward acronym BEFAST to identify signs: