When the risk of stroke is mentioned, most people immediately think of smoking, a prolonged high-salt diet, or a family history of illness. While these are all leading risk factors, experts warn that some seemingly harmless daily habits can also subtly increase stroke risk without us realizing it.

According to nutrition experts, these habits gradually affect blood pressure, blood vessel health, and inflammatory responses in the body. The accumulation over a long period significantly increases stroke risk. Below are four habits that require special attention:

Prolonged sitting and physical inactivity

Many people spend most of their day sitting, from working in an office and driving to watching television for hours. Studies consistently show that a sedentary lifestyle is closely linked to poor cardiovascular health. Even if you meet the recommended activity levels each week, maintaining continuous sitting for many hours can still increase stroke risk.

Extended immobility impairs vascular function, reduces circulatory flow, and increases arterial stiffness. In addition, this habit exacerbates insulin resistance, raises triglyceride levels, hinders blood pressure regulation, promotes blood clot formation, and triggers inflammatory responses. If you exercise for only 30 minutes each day but remain seated for the other 15 hours, your blood vessel health will still be negatively impacted.

Skipping breakfast, especially in groups needing blood sugar or blood pressure control, is linked to a higher stroke risk. Bui Thuy

Skipping breakfast, especially in groups needing blood sugar or blood pressure control, is linked to a higher stroke risk. Bui Thuy

Skipping breakfast

Skipping breakfast, especially in groups needing blood sugar or blood pressure control, is linked to a higher stroke risk. Fasting after a long night's sleep inadvertently prolongs the body's fasting period, stimulating increased cortisol secretion, which leads to morning blood pressure spikes.

Furthermore, skipping breakfast often leads to overeating at subsequent meals, placing a heavy burden on blood sugar and blood fat regulation. In the long term, the consequences include increased blood pressure, heightened inflammatory responses, blood vessel wall damage, and subsequently, an elevated stroke risk.

Disregarding sleep quality

Amidst busy lives, sleep is often the first factor to be cut short. However, chronic sleep deprivation (sleeping less than 7 hours per day) or fragmented, restless sleep are both associated with impaired cardiovascular health.

When the body enters a deep sleep phase, blood pressure naturally lowers, allowing the heart and vascular system to rest and recover. Conversely, if sleep is frequently insufficient, the period during which blood pressure remains high will extend, causing blood vessel wall damage and triggering inflammatory responses, which are precursors to increased stroke risk later on.

A meta-analysis based on 43 cohort studies showed that people with insufficient sleep have an approximately 29% higher stroke risk and a slightly higher mortality risk compared to those who get enough sleep.

Allowing blood sugar to remain high for extended periods

Consistently high blood sugar causes damage throughout the body, including the brain. Prolonged elevated blood sugar makes arterial walls stiff and lose their natural elasticity. When this occurs in the brain's blood vessels, it can reduce local blood flow or cause blockages, leading to stroke.

The American Heart Association (AHA) emphasizes that diabetic patients with poor blood sugar control will suffer chronic blood vessel damage. This creates favorable conditions for fatty plaque buildup and blood clot formation; once blood flow to the brain is blocked, a dangerous stroke will erupt immediately.

My Y (According to Yahoo TW)