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Slash Your Stroke Risk: Start Doing These Things Now

1 min read | Author - Backyard Vitality

Strokes are serious medical events that happen when blood flow to the brain is disrupted, either by a blockage (ischemic stroke) or bleeding (hemorrhagic stroke). They can lead to disability or even death—and they’re increasingly affecting people under 50.

The good news? Many strokes are preventable through lifestyle changes. Here are seven expert-backed habits to help reduce your risk:

Stay Active: Regular physical activity lowers blood pressure, a major stroke risk factor. Aim for at least 150 minutes of moderate exercise weekly, like brisk walking or biking. Even small steps—taking the stairs or walking daily—can make a difference.

Cut Back on Sodium: Too much sodium raises blood pressure. Limit processed and restaurant foods, and cook more at home using spices, mineral salts, and herbal seasonings.

Don’t Smoke: Smoking damages blood vessels and promotes blockages. Quitting can significantly lower your stroke risk—talk to your doctor for support and resources.

Eat More Fiber: Fiber helps control blood pressure, cholesterol, and blood sugar. Get it from fruits, vegetables, whole grains, beans, and lentils. Fill half your plate with produce for an easy boost.

Eat Fatty Fish Twice a Week: Salmon, sardines, mackerel, and herring are rich in omega-3s, which protect your heart and brain. If you’re not eating fish regularly, ask your doctor about supplements.

Limit Alcohol: Alcohol, especially in excess, raises stroke risk. Stick to one drink per day for women, two for men.

Manage Stress: Chronic stress can raise blood pressure and harm your heart. Practice meditation, exercise, or seek therapy to help manage stress effectively.

These changes will lower your stroke risk and boost your overall health. Start with one habit and build from there.

Benefits of Drinking Warm Salt Water

1 min read | Author - Backyard Vitality

Wellness influencers and natural health advocates are buzzing about a simple, ancient ritual: sipping warm salt water. It’s more than a TikTok trend—this salty sip may offer real benefits for hydration, digestion, and more. But what does science (and tradition) say about it?

According to Dr. Peter Bastian, a preventive medicine specialist, sodium plays a key role in hydration by helping water enter your cells. Think of it like a hydration helper, drawing water where it’s needed most. During exercise or hot, humid conditions, you lose both water and electrolytes—especially sodium—through sweat.

Adding a pinch of unrefined salt (like Himalayan pink or sea salt) to warm water helps replace those lost electrolytes and supports better fluid absorption than plain water alone.

But the benefits don’t stop there.

Drinking warm salt water, especially first thing in the morning, may also stimulate digestion by encouraging stomach acid production and bile flow—helping your gut prepare for food. Anecdotal evidence and Ayurvedic practices also suggest it may support detoxification, flushing out toxins and gently encouraging regular bowel movements. The warm temperature can further soothe the digestive tract and reduce bloating.

Salt water is also rich in trace minerals like magnesium and potassium, which can support nerve function and adrenal health and even improve sleep quality when consumed mindfully.

So if you’re feeling depleted, sluggish, or need a hydration reset—this simple, salty ritual might be worth a warm welcome.

Are You Getting Enough of the Right Kind of Salt?

1 min read | Author - Backyard Vitality

We’re often warned about too much salt, but not getting enough—especially the right kind of salt—can be just as harmful. According to Dr. Saurabh Sethi, a Harvard-trained gastroenterologist, consuming less than one teaspoon of salt per day can lead to serious health issues. But it’s not just about the amount—it’s about the quality of salt.

Most processed foods contain refined table salt, which is stripped of natural minerals and often contains additives like anti-caking agents. In contrast, unrefined sea salt—such as Celtic sea salt or Himalayan salt—retains essential trace minerals like magnesium, potassium, and calcium, which support hydration, nerve function, and cardiovascular health.

Why You Need Mineral-Rich Salt

Prevents Dehydration & Low Blood Pressure – Sea salt helps maintain electrolyte balance, preventing dizziness, muscle weakness, and fainting.
Supports Metabolism & Insulin Sensitivity – Studies show that a low-sodium diet can increase insulin resistance, raising the risk of type 2 diabetes.
Protects Heart Health – Consuming less than 3,000mg of sodium per day has been linked to higher heart attack and stroke risk—but natural sea salt, rich in minerals, supports proper circulation.
Regulates Cholesterol – Unlike table salt, sea salt provides nutrients that help regulate LDL (‘bad’) cholesterol rather than increasing it.

How Much Salt Do You Need?

Aim for one teaspoon of unrefined sea salt daily to ensure your body gets the essential minerals it needs. Ditch the highly processed table salt and opt for real, mineral-rich salt to support your overall well-being!

Slash Your Stroke Risk: Start Doing These Things Now

Benefits of Drinking Warm Salt Water

Are You Getting Enough of the Right Kind of Salt?

Why You Need Mineral-Rich Salt

How Much Salt Do You Need?

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Slash Your Stroke Risk: Start Doing These Things Now

Benefits of Drinking Warm Salt Water

Are You Getting Enough of the Right Kind of Salt?

Why You Need Mineral-Rich Salt

How Much Salt Do You Need?

Site Map

Get Social