Stroke occurs when the brain’s blood supply is disrupted – a blood vessel can be blocked by a clot or it can rupture. Then brain cells do not receive oxygen and begin to die, writes “Parade”.
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The consequences of a stroke can be very severe: paralysis, speech, swallowing or memory disorders, mood changes, and long-term disability. However, many risk factors can be controlled. The American Heart Association states that about 80% of strokes could be prevented.
It is important to understand that 5 p.m. is not a magical boundary. Doctors’ advice is related not to a specific time of day, but to consistently repeated evening habits.
1. Heavy alcohol consumption
A glass in the evening may seem like a simple way to relax for some, but a larger amount of alcohol can raise blood pressure and increase the risk of heart rhythm disorders, including atrial fibrillation. Both of these conditions are important risk factors for stroke.
Alcohol consumed in the evening can also worsen sleep quality. Although a person may fall asleep faster, their sleep is often fragmented.
2. Very salty dinner
A high amount of salt in food can increase blood pressure, and hypertension is considered one of the most important controllable risk factors for stroke.
In the evening, it is better to choose lighter, minimally processed foods: vegetables, legumes, fish, lean meat, or other protein sources. A lot of salt can be found not only in chips but also in sausages, smoked products, ready meals, sauces, and fast food.
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3. Late and heavy eating
Eating a large meal right before sleep does not give the body enough time to properly digest the food. This can disrupt sleep, worsen glucose control, and over time contribute to metabolic disorders.
Neurologist Fouzia Siddiqui advises having dinner about three or four hours before sleep. This does not mean that a late dinner will cause a stroke by itself, but consistently repeating this habit may be unfavorable for cardiovascular health.
4. Delaying sleep
Late phone browsing, watching TV, evening coffee, and irregular sleep patterns can interfere with getting enough rest. Long-term sleep deprivation is associated with higher blood pressure and other cardiovascular disease risk factors.
Adults are generally recommended to sleep from seven to nine hours and maintain as consistent a sleep schedule as possible. If a person snores loudly, stops breathing during sleep, experiences morning headaches, or feels constantly sleepy during the day, they should consult a doctor – these may be signs of sleep apnea.
5. Spending the whole evening on the couch
After work, you want to rest, but several hours of uninterrupted sitting is not good for circulation and overall heart health. Physical inactivity is linked to a higher risk of overweight, hypertension, diabetes, heart disease, and stroke.
It is not necessary to exercise intensively in the evening. A brisk walk, light exercise, or other movement may be enough. It is recommended to accumulate at least 150 minutes of moderate-intensity physical activity per week and spend less time sitting.
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