Stroke is a common cause of death, with an increasing trend in recent years. To reduce the risk of stroke, individuals should manage underlying conditions and undergo screenings if they belong to a high-risk group. In addition, a nutritious diet, regular exercise, adequate sleep, abstaining from smoking, and limiting alcohol consumption also help prevent strokes. Here are some habits to maintain and avoid to reduce the risk of this disease.

Things to do:

Take a relaxing walk: After dinner, rest for 30-60 minutes, then choose a relaxing activity that suits your preference. A 20-minute walk after dinner aids digestion and optimizes blood sugar control, thereby reducing the risk of obesity, prediabetes, diabetes, and high blood pressure. Gentle yoga, a stroll in the park, reading, listening to music, meditation, or quiet contemplation can help reduce stress, promote mental well-being, and improve sleep.

Check your blood pressure: High blood pressure is a significant risk factor, potentially doubling the risk of stroke if not managed. Individuals with blood pressure issues should monitor it regularly, especially in the evening, to make timely adjustments if necessary. The ideal goal is to maintain blood pressure below 120/80 mmHg.

Eat a light and nutritious dinner: To prevent stroke, eat dinner between 6 and 8 PM, avoiding late-night meals. Keep portions moderate, avoiding overeating. Choose lean protein sources like skinless chicken, fatty fish (salmon, herring), nuts, beans, combined with green vegetables and fruits for balanced nutrition, prolonged satiety, and healthy digestion.

Things to avoid:

Eating late at night: Eating late, specifically after 9 PM, can disrupt the body's natural circadian rhythm and negatively impact blood pressure and metabolism. Undigested food leads to increased calorie and fat accumulation, raising the risk of obesity, high blood sugar, and cardiovascular problems, including stroke.

Lying down immediately after dinner: While evening rest is essential, lying down or sitting without any physical activity after eating is detrimental to health. This habit increases the risk of acid reflux and obesity due to low-calorie expenditure. Meanwhile, being overweight or obese promotes inflammation, which can lead to stroke.

Drinking alcohol in the evening: Some people enjoy a nightcap for relaxation and better sleep. However, alcohol increases inflammation and causes cell damage. Regular alcohol consumption can lead to alcoholic fatty liver disease and certain cancers. Alcohol promotes plaque buildup in arteries, hindering blood flow, leading to blockages, and increasing the risk of stroke.

Insufficient sleep: Both excessive and insufficient sleep can increase stroke risk. Inadequate sleep elevates the stress hormone cortisol, damaging blood vessels in the brain. Lack of sleep also increases blood viscosity, creating conditions for blood clot formation and blockages.

Anh Chi (According to Healthline, WebMD)