A stroke can happen to anyone, at any age. However, studies have shown that the incidence of strokes among young adults is on the rise. Strokes can cause permanent damage to the brain and even be fatal.

Therefore, it is crucial to take preventative measures to reduce the risks of strokes in young people. Here are some practical ways to keep strokes at bay:.

Eat a healthy diet

A diet that is rich in fruits, vegetables, whole grains, lean protein, and healthy fats can go a long way in reducing the risks of stroke.

Research has shown that a diet that is high in saturated and trans fats, refined sugar, and sodium increases the risk of stroke. To prevent strokes, young people should aim to eat a balanced diet that is rich in fiber, antioxidants, vitamins, and minerals. A healthy diet can help regulate blood pressure, reduce inflammation, and maintain a healthy weight.

Exercise regularly

Engaging in regular physical activity can help maintain healthy blood pressure levels, reduce cholesterol, and promote heart health, which can reduce the risk of stroke.

Young adults should aim for at least 30 minutes of moderate to vigorous physical activity every day. Physical activities such as walking, jogging, swimming, cycling, and strength training can all help to improve cardiovascular health.

Avoid smoking and excessive alcohol consumption

Smoking and consuming excessive amounts of alcohol can increase the risk of stroke. Smoking damages the walls of blood vessels, making them more susceptible to blood clots.

Additionally, smoking can raise blood pressure, which is a leading cause of stroke. On the other hand, excessive alcohol consumption can increase blood pressure and lead to irregular heart rhythms. Therefore, young people should aim to quit smoking and limit their alcohol intake to prevent the risk of stroke.

Maintain a healthy weight

Carrying excess weight can increase the risk of stroke, particularly if it is concentrated around the waistline. Young people should aim to maintain a healthy weight by eating a balanced diet and engaging in regular physical activity.

Keeping a healthy weight can also help to reduce the risk of other health conditions that are associated with stroke, such as high blood pressure and diabetes.

Manage stress levels

High levels of stress can increase the risk of stroke by raising blood pressure and heart rate.

To reduce the risk of stroke, young people should aim to manage stress levels through relaxation techniques such as meditation, yoga, deep breathing, and mindfulness. Additionally, getting adequate sleep, maintaining healthy social connections, and avoiding overworking can all help to reduce stress levels and improve overall health.

Get regular check-ups

Young people should aim to get regular check-ups with their doctors to monitor their blood pressure, cholesterol levels, and other key health indicators.

Understanding your risk factors for stroke and taking the necessary steps to manage them can help to prevent strokes. Additionally, talking to your doctor about your family history and any other concerns you may have can help to identify potential risk factors early on.

Limit sodium intake

Consuming too much sodium can increase blood pressure, which is a leading cause of stroke. Young people should aim to limit their sodium intake to less than 2,300 milligrams per day.

Foods that are high in sodium include processed foods, canned foods, fast foods, and snacks. Instead, young people should aim to eat fresh, whole foods and use herbs and spices to flavor their meals.

Reduce sugar intake

Consuming too much sugar can contribute to weight gain, which is a risk factor for stroke. Additionally, consuming excess sugar can lead to inflammation, which can damage blood vessels and increase the risk of stroke.

Young people should aim to consume no more than 10 percent of their daily calories from added sugars. Foods and drinks that are high in added sugars include soda, candy, baked goods, and sweetened cereals.

Stay hydrated

Staying hydrated can help to reduce the risk of stroke by keeping blood flowing more easily through blood vessels. Young people should aim to drink at least eight glasses of water per day.

Additionally, consuming foods that are high in water content, such as fruits and vegetables, can also help to maintain hydration levels and reduce the risk of stroke.

Reduce screen time

Spending too much time in front of screens, such as TVs, computers, and smartphones, can increase the risk of stroke by leading to a sedentary lifestyle. Young people should aim to limit their screen time to no more than two hours per day.

Additionally, taking regular breaks to stand up, stretch, and walk around can help to reduce the risks associated with sitting for long periods of time.