A ticking time bomb also known as brain aneurysm lies within each of our brains, waiting for an opportunity to unleash its devastating effects. It can rupture at any moment, without warning. Although there is no guaranteed way to stop an aneurysm from developing, there are things you may take to reduce your risk.
Here are five lifestyle changes that can help prevent brain aneurysms
Crush Your Cigarette Craving
According to a study, smokers are more prone to develop numerous aneurysms and larger aneurysms that rupture. This is due to the fact that smoking temporarily raises blood pressure, weakening artery walls and increasing the risk of aneurysm formation and rupture.
There are many healthy alternatives to smoking if you’re trying to quit, such as:
- playing mini-golf,
- engaging in a hobby,
- taking a long bath, or
- having healthy snacks
You can also stay motivated to quit smoking by rewarding yourself along the way.
Keep Your Blood Pressure in Check
“Almost half of patients with cerebral aneurysms have high blood pressure, which can trigger vascular inflammation and increase the risk of aneurysm rupture,” said Qinghai Huang, M.D., Ph. Inflammation and the risk of aneurysm rupture are both aggravated by high blood pressure. The risk of aneurysm rupture might be greatly increased when regular monitoring is not provided. So, don’t hesitate having your blood pressure checked at your doctor’s office, pharmacy, or even at home with a monitor.
See also: Managing Hypertension: 5 Unhealthy Habits You Should Stop Doing
Make Exercise a Part of Your Routine
Your heart, lungs, and complete cardiovascular system are strengthened when you exercise, which can reduce your risk of developing high blood pressure. You can decrease the probability that an aneurysm will develop by maintaining the health of your blood vessels. Exercising between 2 p.m. and 6 p.m. can be most effective as your body temperature is at its highest during this time. Strive for 150 minutes of activity every week, or at least 30 minutes per day. Meanwhile, moderate aerobic exercise, 20-40 min/session, 3-4 d/wk, is recommended for patients with an aneurysm.
Maintain a Healthy Diet
Brain aneurysm risk is increased by having high blood pressure, high cholesterol, atherosclerosis, and obesity. Diets high in calories, saturated and trans fats, and sodium can aggravate these disorders. To reduce your risk:
- Choose whole, fresh foods over processed ones (fresh fruits, veggies, and whole grains)
- French fries, pizzas, cheeseburgers, and doughnuts should all be avoided
- Choose whole grains and complex carbohydrates (quinoa, barley, potatoes, and sweet potatoes)
- Stay away from or limit sugar-added beverages (soda, cola, tonic, fruit punch, and lemonade)
See also: Fatty Liver Fix: 5 Delicious Foods to Add to Your Meals For Healthy Liver
Manage Your Stress Well
Both physical and mental health are known to suffer from stress. It may cause high blood pressure, which raises the risk of aneurysms. Healthy habits and coping mechanisms must be practiced in order to handle stress. These are some specific strategies for coping with stress:
- Reduce negative emotions by meditating and using mindfulness practices.
- Develop your time management abilities to feel less overwhelmed.
- For emotional support and social interaction, spend quality time with family and friends.
- Engage in a hobby or creative activities like painting or reading the book you love.
- Practice gratitude to overcome negative thinking and develop a happy mindset.
- Set reasonable goals for yourself and practice saying “no” more frequently.