Stroke and heart attack are among the leading causes of disability and death in India. A stroke happens when the blood supply to part of the brain is interrupted, leading to brain damage. A heart attack, on the other hand, occurs when blood flow to the heart is blocked. Both conditions are serious, but the good news is that many strokes can be prevented with simple lifestyle changes.
According to the Indian Council of Medical Research (ICMR), India reported over 1.8 million stroke cases in 2020, and this number is expected to rise due to increasing risk factors like high blood pressure, high cholesterol, poor diet, and lack of physical activity. Here are the warning signs of stroke and 5 quick tips to help you prevent it and live a healthy life.
How to Know a Stroke Is Coming: 5 Fast Warning Signs
Recognizing the early signs of a stroke can save a life. If you or someone around you experiences any of the following symptoms, act FAST and seek immediate medical attention:
F – Face drooping: One side of the face suddenly feels numb or appears to droop. Ask the person to smile.
A – Arm weakness: Sudden weakness or numbness in one arm. Ask them to raise both arms.
S – Speech difficulty: Slurred or strange speech. Ask them to repeat a simple sentence.
T – Time to act fast: If you notice any of these signs, don’t wait—call emergency services immediately.
Sudden confusion, dizziness, or blurred vision: These can also indicate an upcoming stroke, especially if combined with severe headache or trouble walking.
Remember: Every minute counts during a stroke. Quick action can reduce brain damage and increase chances of recovery.
(Reference: World Stroke Organization, American Stroke Association)
5 Quick Tips to Prevent Stroke
1. Keep Your Blood Pressure Under Control
High blood pressure (also called hypertension) is the number one risk factor for stroke. It puts pressure on the walls of your arteries, making them weaker and more likely to burst or get blocked.
What you can do:
- Get your blood pressure checked regularly, especially if you are above 40.
- Eat a low-salt diet. Avoid processed and packaged foods.
- Add more fruits, vegetables, and whole grains to your meals.
- Exercise at least 30 minutes a day.
- If your doctor has prescribed medicines, take them on time.
Fact: As per WHO, reducing systolic blood pressure by just 10 mm Hg can lower the risk of stroke by up to 40%.
2. Manage Your Cholesterol Levels
Too much bad cholesterol (LDL) in your blood can lead to the buildup of plaque in arteries. This can block the flow of blood and increase the chances of both heart attack and stroke.
What you can do:
- Eat healthy fats like those in nuts, seeds, and olive oil.
- Avoid deep-fried snacks, bakery items, and red meat.
- Go for regular cholesterol tests, especially if you have a family history of heart disease.
- Stay active and maintain a healthy weight.
- Try ayurvedic & natural cholesterol support juice like Fytika Kolest care Juice.
Tip: Include foods like oats, flaxseeds, and fish in your diet. They help improve good cholesterol (HDL) and reduce bad cholesterol.
3. Control Your Blood Sugar
Diabetes increases the risk of stroke by 2 to 4 times. High blood sugar can damage blood vessels over time and make arteries harder, reducing blood flow to the brain and heart.
What you can do:
- Monitor your blood sugar regularly.
- Limit your intake of sugary foods and drinks.
- Include high-fiber foods in your meals, such as whole grains, lentils, and leafy greens.
- Follow your diabetes treatment plan strictly.
- Try to manage diabetes with natural and Ayurvedic juices like Fytika Glycobalance Juice.
Fact: The American Heart Association states that 1 in 3 people who suffer a stroke have diabetes.
4. Stay Physically Active
Physical inactivity can lead to obesity, high blood pressure, high cholesterol, and diabetes – all of which increase the risk of stroke.
What you can do:
- Aim for at least 150 minutes of moderate activity each week. This can be brisk walking, cycling, or dancing.
- Avoid sitting for long hours. Take breaks every hour to move around.
- Try yoga or meditation to reduce stress and keep your heart healthy.
- You may try an omega-3 fatty acid supplement like Fytika Omega 1000.
Fact: Even 15–20 minutes of walking daily can make a big difference to your heart and brain health.
5. Avoid Smoking and Limit Alcohol
Smoking damages blood vessels, increases blood pressure, and thickens blood, making it more likely to clot. Excessive alcohol intake can also raise blood pressure and cholesterol levels.
What you can do:
- If you smoke, quit now. Even passive smoking is harmful.
- Seek support from a doctor or counselor if you find it hard to quit.
- Limit alcohol or try to avoid it completely.
Fact: Smokers are 2 times more likely to have a stroke compared to non-smokers.
Final Thoughts
Stroke and heart attack are not just problems of old age. Young adults are also getting affected due to stressful lifestyles, unhealthy eating habits, and lack of physical activity. Making small changes in your daily routine can go a long way in keeping your blood pressure, cholesterol, and blood sugar in control.
Take care of your health before it becomes an emergency. Prevention is always better than cure.
2 comments
zt1yaj
fes4vv