Preventing Stroke: Small Steps Today for a Healthier Tomorrow

practical steps to prevent stroke

I’ll never forget a gentleman I once looked after. He was lively, loved telling jokes, and always had a smile for the nurses. One day, without warning, he had a stroke. His family were left shocked and heartbroken—because in their eyes, he had seemed “fine” the day before.

That’s the thing about stroke. It often arrives suddenly, but the risks usually build quietly, over years. High blood pressure. Stress. Diabetes. Long days without rest. Little habits that pile up until the body says, “enough.”

The hopeful news? Many strokes can be prevented. And the steps we take to lower our risk aren’t just about avoiding illness—they help us feel more alive, energetic, and well today.

No Warning Sign

It often happens without warning. One moment, someone is fine; the next, they can’t move an arm, their speech slurs, or their face droops. Stroke can feel sudden—but in reality, it’s often the result of risks quietly building over time.

As a Nurse Coach, I’ve sat with families reeling from the impact of a loved one’s stroke. I’ve also supported people in preventing them, through small, consistent changes. The truth is: while not every stroke is preventable, many of the risks—like high blood pressure, diabetes, smoking, or unmanaged stress—are things we can influence.

Why Prevention Matters

Stroke is the second leading cause of death worldwide and a major cause of disability. In the UK, someone has a stroke every 5 minutes. But research shows that up to 80% of strokes could be prevented through healthier lifestyle choices. That means the everyday things—how we eat, move, manage stress, and care for our health—make a real difference.

Four Practical Steps to Reduce Stroke Risk

1. Know Your Numbers; High blood pressure and diabetes are two of the biggest risk factors. Yet many people don’t realise they have them. Regular health checks are essential. A simple blood pressure or blood sugar check can be lifesaving.👉 Practical tip: Next time you’re at the pharmacy or GP, ask for a check—even if you feel fine.

2. Move Your Body Daily: You don’t need to run marathons. Just 20–30 minutes of walking, dancing in the kitchen, or gardening can lower blood pressure, improve circulation, and support heart health.👉 Practical tip: Pair movement with something you enjoy, like music, or walk with a friend to make it social.

3. Eat with Your Heart in Mind: Aim for more colourful fruits and vegetables, whole grains, lean proteins, and less processed salt and sugar. The “Mediterranean-style” eating pattern is well researched for heart and brain health.👉 Practical tip: Try adding one extra portion of vegetables to your plate today.

4. Manage Stress & Rest Well: Chronic stress increases blood pressure and inflammation—both linked to stroke risk. Sleep is not a luxury; it’s essential.👉 Practical tip: Build a simple “wind down” routine—switch off screens, breathe deeply, stretch, or journal for 10 minutes before bed.

Why This Matters Long-Term

These changes aren’t just about preventing stroke—they ripple into every aspect of wellbeing: reducing risk of heart disease, improving energy, boosting mood, and even strengthening memory. And importantly, they help us stay present for the people and experiences we love.

Reflective Questions for You

• When was the last time you had your blood pressure checked?

• What small movement could you add into your day this week?

• How might stress show up in your body—and what helps you release it?

• What one food swap could you make for your heart and brain health?

Final Encouragement

Preventing stroke is not about fear—it’s about empowerment. Every small step you take is an investment in your future health. And you don’t have to do it alone.

At Ndu Oma Wellness, we walk alongside you—whether through 1:1 coaching, group circles, or wellbeing sessions—to help you take these steps in a way that feels realistic and supportive.

👉 Book a coaching session or join one of our wellbeing circles today. Let’s protect your health together.