Advertising
Advertising

Mediterranean Diet Can Prevent Stroke, Study Finds

Mediterranean Diet Can Prevent Stroke, Study Finds

You have probably heard that the Mediterranean diet is great for weight loss and can also help you to keep your heart healthy. But did you know that following a regimen based on items like fresh vegetables and whole grains can also protect you from another serious health problem, namely stroke?

Read on to find out about the latest study.

Advertising

Why Stroke Awareness Is Important

Strokes might got get as much press coverage as heart attacks, but they are still a serious health issue. According to the American Stroke Association, strokes are the fifth leading cause of death in America, and they happen to 129,000 people every year in this country alone.

A stroke occurs when blood flow is cut off to the brain, usually due to a blood clot. When this happens, oxygen levels drop quickly, and without this, damage to the brain cells starts almost immediately. Even when blood flow is restored, the consequences can be long-lasting and include problems with speech, swallowing, and walking. Also, having a stroke puts someone at risk for having another in the future.

Advertising

The good news is that a proper diet can help reduce your chance of a stroke, and adopting the Mediterranean diet is one way to practice a healthier lifestyle.

What The Latest Study Finds

The latest study was led by Dr. Ayesha Sherzai, a neurologist at the Columbia University Medical Center in New York. The study looked at 104,000 teachers throughout the state of California (90% of them were Caucasian and the average age was 52). This long-term study divided the women up into 5 groups, based on how closely they followed the diet.

Advertising

What the study found was that—once smoking, levels of physical activity, caloric intake, and other lifestyle factors had been factored out—women who most closely followed the Mediterranean diet reduced their chances of a stroke by 20%. This is considered to be a significant reduction.

The Study In Context

Although this study is important, it is not the only one to link the Mediterranean diet to a reduced risk of stroke. The American Heart Association (AHA), another organization concerned with cardiovascular health, reports that their own research has also found that this style of eating is beneficial for both heart health and stroke. As a matter of fact, in their campaign to help reduce heart attacks and strokes by 20% by the year 2020, the AHA is specifically endorsing the Mediterranean diet as a way to keep both problems at bay.

Advertising

Why The Diet Works

The Mediterranean diet is based on fresh vegetables and fruits, whole grain products, fish, and healthy fats like those found in nuts and olive oils. These foods tend to be high in fiber and rich in antioxidants, minerals, vitamins, and monounsaturated fats, all of which have been shown to help promote the health of the heart—and the cardiovascular system as well. This eating regimen also avoids things like refined sugars and grains and unhealthy trans fats that have been implicated in the buildup of cholesterol in the arteries, a build-up which can lead to both heart attacks and strokes. Because of the wide variety of foods that it offers, the Mediterranean diet is also easier to stick with than your typical “fad” diets and has been recommended not only for heart health, but for those struggling with diabetes as well.

This recent study is yet another piece of evidence to show that healthy dietary choices—such as the avoidance of processed foods and the increase of fresh vegetables, nuts, and whole grain dishes—can help reduce an individual’s chances of developing serious chronic conditions—and keeping both strokes and heart attacks at bay.

More by this author

Brian Wu

Health Writer, Author

Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It Amazing Benefits Of Cucumber Water (+5 Refreshing Recipes) How To Improve Your Health With Matcha Green Tea How To Enjoy Green Tea By Reducing Caffeine In It 8 Amazing Health Benefits Of Chia Seeds You Shouldn’t Miss

Trending in Food and Drink

1 14 Healthy Easy Recipes for People on the Go 2 Top 9 Foods for Incredible Brain Health And Brain Power 3 15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp 4 These 25 Healthy Meal Ideas Can Be Ready in 30 Minutes or Less 5 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious

Read Next

Advertising
Advertising
Advertising

Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

Advertising

3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Advertising

6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

Advertising

9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

Advertising

Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

Read Next