Stroke remains one of the leading causes of d:eath globally, and its rates are only increasing. As more research emerges, the link between lifestyle habits and stroke risk has become more apparent. According to the Centers for Disease Control and Prevention (CDC), stroke rates are rising, with young people not immune to the dangers. The question many people are asking is, “How can I reduce my risk of stroke?”

While the answer may lie in a variety of lifestyle choices, recent stud:ies suggest that your nightly routine, particularly after 5 p.m., could have a significant impact on your stroke risk.

As Simran Malhotra, a lifestyle and wellness coach, explains, “Small, consistent habits that we engage in every day can have a significant impact on reducing our risk of many chronic diseases, including heart disease and stroke.” The changes we make in the hours after 5 p.m. may not only impact our health in the short term but can help reduce our risk of stroke and other cardiovascular diseases in the long run. Here are four habits to avoid after 5 p.m. to help reduce your risk of stroke.

1. Late Dinner: How Timing Your Meals Can Impact Your Stroke Risk

Eating late is a common habit for many people, especially in today’s fast-paced society. However, Dr. Michelle Routhenstein, a cardiovascular health nutritionist, warns that consuming meals too late in the evening can negatively impact your heart and brain health. According to her, “Late meals can disrupt your body’s circadian rhythms and negatively affect your blood pressure and metabolism.”

This disruption can increase your risk of cardiovascular issues, which include stroke. Dr. Suzanne Steinbaum, a preventive cardiologist, explains that unhealthy eating habits after 5 p.m., particularly eating late at night, can contribute to weight gain, high cholesterol, and high blood pressure - all of which increase your risk of stroke.

A study has found that people who eat their last meal of the day after 9 p.m. are more likely to suffer from stroke-related complications than those who eat earlier in the evening. Dr. Vernon Williams, a neurologist and pain specialist, advises, “You should avoid eating too much in the evening, especially processed foods, high in fat and sugar. These foods can lead to weight gain, which increases your risk of stroke.” By making a habit of eating earlier in the day, you can help regulate your body’s natural rhythms and reduce your chances of stroke.

Additionally, Dr. Williams recommends staying away from stimulants like alcohol and nicotine, as they can raise blood pressure and cause blood vessels to constrict, further increasing stroke risk. To support your health, experts suggest having your last meal at least three hours before going to bed, ensuring enough time for digestion.

2. Excessive Stress: A Silent Stroke Trigger

Chronic stress is another factor that significantly contributes to stroke risk. Dr. Williams warns, “Chronic stress increases your risk of stroke by contributing to high blood pressure and other cardiovascular risk factors.” Unfortunately, many people unknowingly exacerbate stress after 5 p.m. by continuing work, arguing, or overthinking the day's events.

Effective stress management is crucial in lowering stroke risk. Activities like yoga, meditation, or even unwinding with a book can significantly reduce stress levels. Dr. Williams advises taking time each evening to relax, as excessive stress can trigger the release of cortisol, a hormone that contributes to fat storage around the abdomen and elevated blood pressure, both of which are linked to stroke.

Dr. Simran Malhotra emphasizes the importance of adopting relaxation techniques to manage stress. “You can try deep breathing, mindfulness, journaling, or taking a walk in nature - anything that helps reduce stress and clear your mind.”

3. Inactivity After Dinner: The Importance of Movement for Stroke Prevention

After a long day, it can be tempting to rest and relax on the couch, but this sedentary behavior may significantly increase your stroke risk. According to a large study, people who were physically inactive and spent more than eight hours a day sitting, watching TV, or using their computers had a significantly higher risk of stroke compared to those who stayed active.

Dr. Steinbaum stresses the importance of regular physical activity after dinner. She encourages incorporating light movement into your evening routine, such as taking a walk after meals, which aids in digestion and helps regulate blood sugar levels. “Even short daily walks after meals reduce belly fat and blood sugar spikes,” Dr. Allidina recommends. “The most important thing is to keep it consistent.”

However, Dr. Steinbaum also warns against exercising too close to bedtime, as it may interfere with your sleep quality. High-intensity exercises done in the evening could lead to fatigue and increase stress the following day. If you want to exercise after 5 p.m., opt for light activities like walking, stretching, or yoga to maintain physical health without disturbing your sleep patterns.

4. Staying Up Late: The Link Between Sleep and Stroke Risk

Sleep is perhaps the most underrated lifestyle habit that impacts stroke risk. Dr. Malhotra asserts, “Sleep is the foundation of longevity and is the most underrated lifestyle habit.” Numerous stud:ies have shown that both insufficient sleep and excessive sleep can increase the risk of stroke.

A meta-analysis of sleep and stroke risk found that people who slept five hours or less per night had a 33% increased risk of stroke. Surprisingly, those who slept eight or more hours per night had a 71% increased risk. While getting too little sleep is harmful, oversleeping can also contribute to stroke risk. Dr. Malhotra recommends aiming for 7 to 8 hours of sleep each night to maintain optimal health.

Additionally, establishing a consistent sleep routine is essential for managing stroke risk. Dr. Malhotra advises going to bed and waking up at the same time every day, including on weekends. This practice helps regulate the body’s circadian rhythms, ensuring better sleep quality and reducing the risk of stroke.

Practical Steps to Protect Your Health

While these habits can significantly reduce your risk of stroke, there are several additional steps you can take to protect your health:

• Increase your intake of fruits and vegetables: Stud:ies have shown that a d:iet rich in fruits and vegetables helps lower blood pressure, reduce inflammation, and promote cardiovascular health.

• Monitor blood pressure regularly: High blood pressure is a leading risk factor for stroke. Regular check-ups can help catch any issues early.

• Limit alcohol and smoking: Both smoking and excessive alcohol consumption contribute to stroke risk by raising blood pressure and damaging blood vessels.

• Consider working with a health professional: If you're unsure about the best ways to improve your health and reduce stroke risk, consult a healthcare provider for personalized advice.

Conclusion

Reducing your risk of stroke is a long-term commitment, and lifestyle choices play a crucial role in protecting your health. By avoiding late-night meals, managing stress, staying physically active, and prioritizing good sleep habits, you can significantly lower your chances of suffering from a stroke. It’s also important to implement these practices consistently over time to ensure that your body remains healthy and resilient.

Incorporating these small, manageable changes into your daily routine could have a profound impact on your health, allowing you to live a longer, healthier life while keeping stroke and other chronic diseases at bay.