Brain Strokes On The Rise: Expert Reveals Simple Lifestyle Tweaks That Could Save Your Life

Healthy lifestyle habits are key to wellness. In this fast-paced life, people undermine the importance of it and face several health problems. One of the common causes of mortality and disability is brain stroke, which is concerning given current lifestyle choices. The key takeaway is that lifestyle modifications can help people reduce the risks of brain strokes.

There is a need to change the mindset of people and make them aware as recent trends are very concerning about an alarming rise in stroke cases in society, especially those in their 30s and 40s. The young population is the main victim of unhealthy habits such as smoking, consumption of alcohol, lack of exercise, and avoiding proper sleep and nutritious diet.

We tap an expert to understand what can be the essential lifestyle changes to help prevent brain strokes.

The role of alcohol in brain strokes cannot be underestimated. “It is among the top risk factors for strokes, especially among young people. Binge drinking causes long-term damage to blood vessels and increases the risk of both ischemic and hemorrhagic strokes. It is clinically proven that alcohol spikes blood pressure and leads to irregular heartbeats, medically referred to as atrial fibrillation,” says Dr Abhilash Bansal, Senior Consultant Neurosurgeon and Spine Surgeon, SS SPARSH Hospital, RR Nagar.

“Therefore, binge drinking increases the risk of ischemic stroke, which occurs when a blood vessel gets blocked in the brain,” he adds.

“Prevention is always better than cure,” says Dr Bansal, pointing out vital lifestyle changes to reduce stroke risk:

“Preventing strokes requires maintaining normal blood pressure or effective management of hypertension. Over a period, hypertension or high blood pressure damages blood vessels, which can result in either blockages or blood vessel ruptures. Regularly checking blood pressure and taking medication if required is crucial,” he advises.

He cautions that people with a family history of hypertension need to be more alert. Blood pressure control also depends on lifestyle modifications, including reducing salt, maintaining an active lifestyle, and controlling stress.

According to Dr Bansal, “Another significant risk factor for stroke is smoking. It elevates blood pressure, destroys blood vessels, and encourages plaque accumulation in the arteries. The benefits of quitting smoking are immediate, as the risk of stroke decreases dramatically in the first few years after quitting. Lifestyle counselling, nicotine replacement treatments, and support networks can facilitate quitting.”

“Stress for an extended period can lead people to unhealthy lifestyles,” says Dr Bansal. “Prolonged stress results in structural changes in the brain and inflammation, which can increase stroke risk. Stress can be managed by engaging in mindfulness, yoga, and meditation. Consulting a mental health expert is also recommended if stress continues for a longer period.”

“Diet plays a fundamental role in maintaining brain and vascular health. Several foods can help prevent stroke,” he notes. Dr Bansal lists out these dietary practices:

Mediterranean Diet: “A Mediterranean diet high in fruits, vegetables, whole grains, lean meats (especially fish), and healthy fats like olive oil reduces stroke risk. Omega-3 fatty acids and antioxidants, abundant in this diet, lower inflammation and enhance blood vessel health.”

Potassium-Rich Foods: “Potassium helps control blood pressure by counteracting salt’s effects. Foods like avocados, sweet potatoes, spinach, and bananas support normal vascular function.”

Avoid Processed and Sugary Foods: Dr Bansal cautions, “Processed foods increase stroke risk by promoting obesity, hypertension, and diabetes. It is advisable to reduce the intake of processed foods, sugary drinks, fried snacks, and fast foods.”

He advises that regular physical activity supports cardiovascular health, reduces blood pressure, and aids in maintaining a healthy weight. “It also improves cerebral blood flow, ensuring the brain receives sufficient oxygen and nutrients, which lowers stroke risk. Aim for at least 150 minutes of moderate-intensity exercise weekly, 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-cared-for environment. By prioritising vascular health, the younger population can protect themselves from the adverse effects of strokes and enjoy healthier, more fulfilling lives.

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