Happy heart: 5 lifestyle changes you can make today to keep strokes away

How to keep heart healthy: Aim to exercise for at least 30 minutes a day, which helps keep your heart and blood pressure in check (Image: Canva)

In the recent years there has been a rise in strokes among young adults. A stroke occurs when there is a disruption in the blood flow to the brain, either through a blockage or rupture of blood vessels. This impairs brain function and can lead to permanent damage or death of brain cells.

The symptoms to watch out for include sudden numbness or weakness in the face, arm, or leg, particularly on one side of the body. Difficulty speaking or understanding speech, along with sudden severe headache, dizziness, or loss of balance, are also common signs that should not be ignored.

Long hours spent in front of screens or sedentary office jobs are among the culprits that increase the risk of high blood pressure and obesity, both of which are linked to strokes, says Dr Narendra Shetty, Chief Wellness Officer, Kshemavana Yoga and Naturopathy Centre, Bengaluru. “Unhealthy lifestyle, substance abuse, including smoking and heavy drinking, play a significant role in increasing the risk. It is important to address these lifestyle habits early on. A holistic approach focusing on physical and mental well-being is essential in reducing the risk of stroke," he says.

Also read | Heart healthy diet: The scoop on calories, salt, and sugar to check blood pressure, cholesterol level

Dr Shetty suggests the following preventive measures and lifestyle changes:

• Causes and reasons: A sedentary lifestyle, with long hours at desks or screens, can lead to obesity and poor heart health, increasing stroke risk. Substance abuse, including smoking and alcohol, worsens this by raising blood pressure. Chronic stress also contributes by causing high blood pressure, which damages blood vessels. A poor diet, high in processed foods, sugar, and unhealthy fats, can lead to conditions like diabetes and hypertension. Lastly, lack of physical activity weakens the heart and increases stroke susceptibility.

• Prevention techniques: Maintaining a healthy lifestyle is essential in preventing stroke and related diseases. Regular health check-ups, stress management, and maintaining healthy blood pressure are all important. A balanced diet, physical activity, and avoiding substances like tobacco and alcohol can also reduce stroke risk.

• Face: Ask the person to smile. Does one side of their face droop?
• Arm: Ask the person to raise both arms. Does one arm drift downward?
• Speech: Ask the person to repeat a simple sentence. Is their speech slurred?
• Time: Time is of the essence. Call emergency services immediately.

5 Lifestyle changes to help protect against stroke risk in young adults:

• Maintain a healthy blood pressure: Monitoring your blood pressure regularly is key to staying on top of your health. Aim to exercise for at least 30 minutes a day, which helps keep your heart and blood pressure in check. Reducing sodium intake to less than 2,300 mg per day and increasing potassium-rich foods like fruits and vegetables can further support healthy blood pressure levels.

• Exercise regularly: Try to get 150 minutes per week of moderate-intensity exercise. Including strength training and high-intensity interval training (HIIT) can boost your cardiovascular health. It’s also important to reduce sedentary activities like excessive screen time to lower your risk of stroke and other health issues.

• Eat a balanced diet: Focus on consuming whole, unprocessed foods such as fruits, vegetables, and whole grains. Limiting sugary drinks, saturated fats, and cholesterol is important for heart health. Increasing potassium-rich foods like bananas, leafy greens, and sweet potatoes, along with omega-3 rich foods like fatty fish and nuts, can further improve your diet and reduce stroke risk.

• Manage stress: Practice techniques like meditation, yoga, and deep breathing exercises to manage stress effectively. Getting 7-8 hours of sleep each night is essential for maintaining mental and physical health. Taking regular breaks and engaging in hobbies can also help reduce stress and improve overall wellbeing.

• Quit smoking and limit alcohol: Quitting smoking and limiting alcohol consumption helps maintain a healthy heart and reduces stroke risk. Both habits contribute to high blood pressure and other cardiovascular issues.

• Additional tips: Get regular health check-ups to stay informed about your health. Understanding your family medical history can help you identify potential risks. Managing chronic conditions like diabetes and high cholesterol is crucial for preventing stroke. Regular body mass index (BMI) assessments, limiting screen time to no more than four hours per day, and seeking professional help from counselors or therapists are all helpful. Building a strong support network of friends, family, and support groups can also provide emotional support and improve your health.