A healthy lifestyle is the key to good health. In this fast-paced life, people neglect its importance and face several health problems. One of the common causes of death and disability is stroke, which is related to current lifestyle choices. The important point is that lifestyle modifications can help reduce your risk of stroke.
Recent trends are very worrying to society, especially the alarming increase in stroke patients in their 30s and 40s, so we need to change people’s mindset and make them aware. Young people are the main victims of unhealthy habits such as smoking, drinking alcohol, lack of exercise, avoiding proper sleep and nutritious food.
We consult experts to help you understand the lifestyle changes that are essential to preventing stroke.
Alcohol consumption and stroke risk
The role of alcohol in stroke cannot be underestimated. “This is one of the biggest risk factors for stroke, especially among young people. Binge drinking causes long-term damage to blood vessels and increases the risk of both ischemic and hemorrhagic stroke. Alcohol It is clinically proven to increase blood pressure and cause arrhythmia, medically called atrial fibrillation,” said Dr Abhilash Bansal, Senior Consultant Neurosurgeon and Spine Surgeon, SS SPARSH Hospital, RR Nagar. I am.
“Binge drinking and eating therefore increases the risk of ischemic stroke, which occurs when blood vessels in the brain become blocked,” he added.
Lifestyle modifications: Prevention is better than cure
“Prevention is always better than cure,” says Dr. Bansal, pointing to important lifestyle changes to reduce the risk of stroke.
manage high blood pressure
“To prevent stroke, blood pressure must be maintained normally or hypertension must be effectively managed. Over a long period of time, high blood pressure or high blood pressure damages blood vessels, resulting in their blockage or rupture. It is important to check your blood pressure regularly and take medication if necessary, he advises.
He warns that people with a family history of hypertension need to be even more careful. Controlling blood pressure also depends on lifestyle modifications such as reducing salt intake, maintaining an active lifestyle, and controlling stress.
quit smoking
According to Dr. Bansal, “Another important risk factor for stroke is smoking. It increases blood pressure, destroys blood vessels, and promotes plaque buildup in the arteries. The benefits of quitting smoking are immediate, as the risks of smoking are dramatically reduced. Lifestyle counseling, nicotine replacement treatments, and support networks can help facilitate quitting.
stress and stroke
“When stress lasts for a long period of time, people can develop unhealthy lifestyles,” says Dr. Bansal. “Long-term stress can cause structural changes and inflammation in the brain, which can increase the risk of stroke. Stress can be managed by engaging in mindfulness, yoga, and meditation. We also recommend that you consult a mental health professional.”
Food, diet, and exercise for prevention
“Diet plays a fundamental role in maintaining brain and blood vessel health, and some foods can help prevent stroke,” he points out. Dr. Bansal lists the following dietary habits:
Mediterranean diet: “A Mediterranean diet high in fruits, vegetables, whole grains, lean meats (especially fish), and healthy fats such as olive oil reduces the risk of stroke. This diet is rich in Omega-3 fatty acids and antioxidants reduce inflammation and boost blood vessel health.”
Potassium-rich foods: “Potassium helps control blood pressure by counteracting the effects of salt. Foods such as avocados, sweet potatoes, spinach, and bananas support normal blood vessel function.”
Avoid processed and sugary foods: Dr. Bansal says, “Processed foods promote obesity, high blood pressure, and diabetes, which increases your risk of stroke. Avoid processed foods, sugary drinks, fried snacks, and fast foods. We recommend reducing it.”
regular physical activity
He advises that regular physical activity supports cardiovascular health, lowers blood pressure and helps maintain a healthy weight. “It also improves blood flow to the brain, ensuring the brain receives enough oxygen and nutrients, reducing the risk of stroke. Get at least 150 minutes of moderate-intensity exercise every week, such as brisk walking, swimming, or cycling. “Strength training also supports overall vascular health,” says Dr. Bansal, adding that the brain thrives in a stable, well-maintained environment. By prioritizing vascular health, younger generations can protect themselves from the negative effects of stroke and enjoy healthier, more fulfilling lives.
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