Prof Padma, Head of Neurology at AIIMS, New Delhi, has a string of achievements to her credit she enlists some simple, intelligent ways to stay fit!
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Five Healthy Lifestyle Choices
1.No smoking
2.No alcohol
3.A body mass index less then 25
4.Daily exercise for 30 minutes
5.A healthy diet score in the top 40% had an 80% reduction of stroke compared with participants who achieved none!
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Improve Lifestyle
Rate of cardiovascular mortality in people with stroke over a 10 year period is reduced by 90% on engaging in lifestyle behaviors such as eating sufficient fruits and vegetables, exercising, maintaining a BMI of < 29 Kg/m 2 and not smoking!
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Lower Blood Pressure!
GOAL- Maintain a blood pressure level not more than 120/80 mm Hg. How to achieve it?
- Reduce salt in your diet. Ideally not more than half a teaspoon per day.
- More polyunsaturated and monounsaturated fats in the diet and avoid saturated fats.
- 4 to 5cups of fruits and vegetables per day; one serving of fish two to three times a week and several daily servings of whole grains and low fat dairy.
- Get more exercise – atleast 30 minutes of activity per day.
- Quit smoking. Period!
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Exercise- Its very important!
GOAL- Exercise at a moderate intensity at least five days a week. How to achieve it?
- Take a walk around your neighborhood every day.
- Start a fitness club with friends
- When you exercise reach a level at which your breathing hard but you can still talk.
- Take the stairs instead of the elevator.
- If you don’t have a consecutive 30 minutes to exercise, break it up into 10 or 15 minute sessions a few times a day.
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Keep weight under check
GOAL- Ideal BMI 25 or less
How to achieve it?
- Try to eat no more than 1500 t 2000 calories per day.
- Increase the amount of exercise you do like walking, playing, or making activity a part of every single day.
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Dr. Padma Srivastava
MD, DM, FRCP (Eidin), FAMS, FNASc, FIAN, FNA
Professor, Head, Department of Neurology
Chief, Neurosciences Center
AIIMS, New Delhi
Hon, Professor, UCLAN, UK.