In early 2024, Zerodha’s founder Nithin Kamath shocked everyone when he revealed that he had suffered a mild stroke “out of the blue.”
He shared that his father’s passing, poor sleep, dehydration, over-exercising, and stress could have triggered it.
Kamath’s story made many people pause and think. After all, if someone who looks fit, eats healthy, and works out regularly can have a stroke, what about the rest of us?
In this blog, we’ll explore why young and healthy gym-goers are increasingly facing strokes and sudden heart problems, what’s really happening behind the scenes, and how you can protect yourself without giving up fitness.
Are Strokes and Heart Attacks Really Rising Among Young Adults?
Yes, unfortunately, they are.
Health experts and reports from across India and the world show a steady rise in stroke and heart attack cases among people in their 30s and 40s.
Just a few years ago, these were considered diseases of old age. But now, doctors say nearly 25 to 30 percent of stroke cases are happening in people under 50.
The modern lifestyle, long work hours, sleepless nights, mental stress, energy drinks, dehydration, and intense workouts is quietly pushing healthy-looking people toward health emergencies.
Why Do Fit People and Gym Lovers Get Strokes or Heart Problems?
Many believe that regular exercise automatically means protection from such diseases. The truth is more complicated. Here are the real reasons:
1. Extreme Weightlifting and Blood Pressure Spikes
Heavy lifting without proper breathing or warm-up can cause your blood pressure to shoot up dramatically. This can strain or tear a neck artery and lead to a stroke. It’s rare, but it happens, especially when people lift beyond their limits.
2. Hidden Heart Issues
Some people have undiagnosed heart problems like blocked arteries or irregular heartbeats that don’t show symptoms until something extreme, such as an intense workout, triggers a heart attack or cardiac arrest.
3. Steroid and Supplement Misuse
Many bodybuilders or gym enthusiasts use anabolic steroids or unsafe supplements to gain muscle faster. These can enlarge the heart, thicken blood, and create clots leading to sudden cardiac events.
Even some “pre-workouts” or “fat burners” with high stimulants can dangerously raise blood pressure.
4. Overtraining, Dehydration, and Lack of Sleep
Your body needs recovery as much as it needs workouts. Overtraining without enough sleep, water, or rest increases cortisol, inflammation, and heart strain.
Dehydration thickens your blood, reducing oxygen flow is a dangerous combo if you’re already pushing your body hard.
5. Emotional Stress and Grief
Emotional shock, like the loss of a loved one, can trigger a condition called “broken heart syndrome.” Kamath experienced his stroke just after his father passed away, which doctors believe was a major emotional trigger.
Famous Indian Cases That Raised Alarms
Over the last few years, several well-known Indian stars and fitness icons have passed away from sudden heart or stroke-related causes. Their stories remind us that being muscular doesn’t always mean being healthy inside.
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Puneeth Rajkumar (2021): collapsed after a gym workout and passed away due to a heart attack.
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Raju Srivastava (2022): suffered cardiac arrest while running on a treadmill.
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Sidharth Shukla (2021): died suddenly from cardiac arrest at 40.
- Singer KK (2022): passed away after a concert due to a heart attack.
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Bodybuilder Varinder Singh Ghuman (2025): died of a heart attack in October 2025, reigniting debates about steroids and extreme training.
These tragic incidents all point to one lesson that extremisim in any side is bad and fitness without balance is riskier than we think.
How to Protect Yourself from Blind Fitness
Here’s how you can enjoy working out safely and keep your heart and brain protected:
1. Get a Basic Health Checkup
Even if you feel fine, get your blood pressure, cholesterol, sugar levels, and ECG checked once a year. If you’re above 30 or have family history of heart disease, ask for a treadmill test or echocardiogram.
2. Hydrate and Sleep Well
Stay well-hydrated through the day, particularly before and after your workout sessions. Aim for 7–8 hours of sleep every night. Your heart repairs itself when you sleep.
3. Train Smart, Not Hard
Warm up properly, avoid sudden max lifts, and listen to your body. If you feel dizzy, lightheaded, or short of breath, stop immediately. Progress slowly and rest when you’re tired.
4. Avoid Unverified Supplements and Steroids
Stick to trusted brands and skip anything that promises “instant results.” Steroids and fake supplements can silently damage your heart and liver.
5. Manage Stress
Yoga, meditation, deep breathing, or even just taking a break can lower your stress hormones. Your mind needs recovery just as much as your muscles do.
6. Know the Emergency Signs
Remember FAST for stroke:
Face drooping, Arm weakness, Speech trouble, Time to call emergency help.
And for heart attack warning signs: chest pain, jaw or arm pain, sweating, nausea, or fainting, go to a hospital immediately.
