Strokes—often referred to as brain attacks—occur when the blood supply to part of the brain is blocked or when a blood vessel in the brain bursts. In both cases, brain cells begin to die, which can lead to long-term damage, disability, or even death. While strokes are more common in older adults, young working professionals are not immune. Fortunately, there are several steps they can take to reduce their risk.

Dr Sadique Pathan, Neurologist at Sahyadri Super Speciality Hospital in Pune’s Hadapsar, told Hindustan Times that while strokes are a serious concern, young professionals can take proactive measures to protect their brain health. He highlighted three key areas to focus on: lifestyle changes, stress management, and regular health check-ups.

1. Lifestyle changes

Eating a balanced diet is essential. Dr Pathan recommends incorporating plenty of fruits, vegetables, whole grains, and lean proteins into daily meals while avoiding foods high in saturated fats and cholesterol, which can clog arteries. Maintaining a healthy weight through regular physical activity is also crucial. Aim for at least 30 minutes of moderate exercise—like brisk walking or swimming—most days of the week.

Limiting alcohol intake and avoiding smoking (including exposure to second-hand smoke) are also critical, as both significantly increase the risk of stroke.

2. Meditation and stress management

Chronic stress can elevate blood pressure and harm heart health. Incorporating mindfulness practices such as meditation, deep breathing exercises, yoga, or calming hobbies can help reduce stress levels and support overall well-being. Regular meditation has also been shown to improve emotional resilience and mental clarity.

3. Regular health check-ups

High blood pressure is a leading cause of strokes, often going unnoticed until it causes serious damage. Dr Pathan advises monitoring blood pressure regularly and getting screened for diabetes and high cholesterol. It’s also important to be aware of individual risk factors—such as atrial fibrillation—and manage them with appropriate medical guidance.

“By incorporating these strategies into their daily lives, young professionals can significantly reduce their stroke risk,” Dr Pathan said. “Taking a proactive approach to health—through healthy living, stress control, and routine check-ups—can make all the difference. And if symptoms of a stroke appear, seeking immediate medical help can save a life.”

The economic impact of stroke

Dr Amey Potnis, MBBS, Consulting Physician and Director at Ichhapurti Diagnostic Centre and Polyclinic, pointed out that while the majority of strokes still occur in individuals over 45, the trend is shifting. He noted, “Strokes have far-reaching economic consequences. They can remove individuals from the workforce and create dependence on informal caregiving, leading to financial strain on both patients and families—and ultimately, the economy.”

He further explained, “Globally, an estimated 11% of stroke patients experience a recurrence within one year, and 26% within five years. Improving the quality of stroke care—ensuring it is timely, cost-effective, and aligned with clinical guidelines—is essential for reducing long-term health impacts.”

Prevention is key

Dr Potnis emphasised that stroke prevention must be holistic. “Hypertension is one of the most critical risk factors. Managing blood pressure through weight control, reduced sodium intake, and increased potassium consumption is key. A healthy diet and regular exercise also help maintain optimal cholesterol levels, reducing stroke risk.”

For young professionals, small daily changes—like moving more, eating better, and taking time to de-stress—can go a long way in preserving long-term brain health.