<p>In a study published in 2014’s edition of the leading health journal, The Lancet, it was noted that a third of all strokes globally now occur in the 20- to 64-year age group. <br /><br /></p>.<p>It also revealed that while the overall death rates due to strokes were down globally, the number of people who succumbed to it was 10 times higher. Additionally, it predicted that this number would double worldwide by 2030. <br /><br />For India, these numbers are important as more and more individuals, especially those in the age group of 22 to 40, are at a high risk of getting a stroke. As a result, it becomes important to be aware about the risks, as strokes don’t usually come out of the blue and it can be fatal for young hearts.<br /><br />Risk factors<br /><br />It becomes important to keep a check on the risk factors. This can help prevent the incidence of a stroke. All it really takes is engaging in some preventative measures and implementing lifestyle changes. Here’s how you can get started:<br /><br /> Lose weight: To maintain a healthy metabolism, an ideal BMI of 25 or less is recommended. If you are overweight, try to lose 10 to 20 per cent of your body weight. To achieve the ideal BMI, having a balanced diet and cutting down on total fat is helpful.<br />n Lower cholesterol levels: Higher the level of cholesterol, higher the risk of heart- and blood-related diseases.<br /><br /> In conjunction with high blood pressure, cholesterol can result in formation of plaques in the wall of the arteries, making them prone to losing the integrity of the inner lining and formation of clots, and as a result, blocking blood flow. Hence, it is important to monitor your diet closely to maintain the right level of good and bad cholesterol in the body.<br /><br />Regular exercise: Moderate exercise of even 15 minutes a day is considered advisable in the beginning. Most doctors would advise you to walk as you breathe in fresh air and pump a lot of fresh blood to the heart. <br /><br /> Control blood sugar levels: Diabetes can damage blood vessels as well as your nerves, leading to a high risk of transient ischemic (lack of blood flow to the brain due to a block in the artery) attacks. This can be maintained by controlling your blood glucose level and blood lipids.<br /><br /> Stop smoking: Smokers are three times more likely to have a stroke than non-smokers. When you smoke, you inhale tobacco smoke, which contains over 7,000 toxic chemicals, including carbon monoxide, formaldehyde and hydrogen cyanide. These chemicals are transferred from your lungs into your bloodstream, changing and damaging cells all around your body.<br /><br />Drink less: Alcohol increases the risk of ischemic and haemorrhagic stroke. Consuming alcohol in large quantities can elevate one’s blood pressure and as a result, damage the artery’s inner wall. Additionally, excess alcohol affects the heart muscles resulting in impaired function and altered rhythm. This, as a result, can develop into a clot in the heart, which can then disintegrate and migrate to the arteries in the brain and obstruct the brain’s blood flow.<br /><br /> Eat healthy: The foods you eat can help lower your risk for stroke and also improve your overall health. Research shows a brain-healthy diet is rich in fruits, vegetables, fish, whole grains, food rich in fibre, dairy products, beans and lean meats.<br /><br />As most of the risk factors are lifestyle related, everyone has the power to cut down on their chances of developing a stroke. So, strike back by taking the necessary steps to prevent it from happening to you. It’s time to take that first step now. <br /><br /><em>(The author is head, neurovascular intervention centre, Medanta – The Medicity, Gurgaon)<br /></em><br /></p>
<p>In a study published in 2014’s edition of the leading health journal, The Lancet, it was noted that a third of all strokes globally now occur in the 20- to 64-year age group. <br /><br /></p>.<p>It also revealed that while the overall death rates due to strokes were down globally, the number of people who succumbed to it was 10 times higher. Additionally, it predicted that this number would double worldwide by 2030. <br /><br />For India, these numbers are important as more and more individuals, especially those in the age group of 22 to 40, are at a high risk of getting a stroke. As a result, it becomes important to be aware about the risks, as strokes don’t usually come out of the blue and it can be fatal for young hearts.<br /><br />Risk factors<br /><br />It becomes important to keep a check on the risk factors. This can help prevent the incidence of a stroke. All it really takes is engaging in some preventative measures and implementing lifestyle changes. Here’s how you can get started:<br /><br /> Lose weight: To maintain a healthy metabolism, an ideal BMI of 25 or less is recommended. If you are overweight, try to lose 10 to 20 per cent of your body weight. To achieve the ideal BMI, having a balanced diet and cutting down on total fat is helpful.<br />n Lower cholesterol levels: Higher the level of cholesterol, higher the risk of heart- and blood-related diseases.<br /><br /> In conjunction with high blood pressure, cholesterol can result in formation of plaques in the wall of the arteries, making them prone to losing the integrity of the inner lining and formation of clots, and as a result, blocking blood flow. Hence, it is important to monitor your diet closely to maintain the right level of good and bad cholesterol in the body.<br /><br />Regular exercise: Moderate exercise of even 15 minutes a day is considered advisable in the beginning. Most doctors would advise you to walk as you breathe in fresh air and pump a lot of fresh blood to the heart. <br /><br /> Control blood sugar levels: Diabetes can damage blood vessels as well as your nerves, leading to a high risk of transient ischemic (lack of blood flow to the brain due to a block in the artery) attacks. This can be maintained by controlling your blood glucose level and blood lipids.<br /><br /> Stop smoking: Smokers are three times more likely to have a stroke than non-smokers. When you smoke, you inhale tobacco smoke, which contains over 7,000 toxic chemicals, including carbon monoxide, formaldehyde and hydrogen cyanide. These chemicals are transferred from your lungs into your bloodstream, changing and damaging cells all around your body.<br /><br />Drink less: Alcohol increases the risk of ischemic and haemorrhagic stroke. Consuming alcohol in large quantities can elevate one’s blood pressure and as a result, damage the artery’s inner wall. Additionally, excess alcohol affects the heart muscles resulting in impaired function and altered rhythm. This, as a result, can develop into a clot in the heart, which can then disintegrate and migrate to the arteries in the brain and obstruct the brain’s blood flow.<br /><br /> Eat healthy: The foods you eat can help lower your risk for stroke and also improve your overall health. Research shows a brain-healthy diet is rich in fruits, vegetables, fish, whole grains, food rich in fibre, dairy products, beans and lean meats.<br /><br />As most of the risk factors are lifestyle related, everyone has the power to cut down on their chances of developing a stroke. So, strike back by taking the necessary steps to prevent it from happening to you. It’s time to take that first step now. <br /><br /><em>(The author is head, neurovascular intervention centre, Medanta – The Medicity, Gurgaon)<br /></em><br /></p>
