Strokes strike quickly and without warning. One minute, everything is fine, the next, you wake up unable to speak or move properly. Unfortunately, this is true for millions of people around the world, but studies have shown that up to 80% of strokes. Fortunately, reducing the risk of stroke does not have to involve expensive medications or treatments. In fact, it can be as simple as making a few tweaks to your habits. In this article, we will take a closer look at some stroke prevention tips related to eating habits and sleep time.
Why are the times after eating and before going to bed important?
After you just eat, your body needs to handle the increase in insulin and glucose. What you do during these times can smooth or sharpen that spike after eating. Just before bed, your internal clock starts to shift into repair mode. In this mode, your body goes through the process of lowering your blood pressure and preparing your body for the next day. There are several habits, however, that can interfere with these processes, such as eating or drinking alcohol late at night, or irregular sleep patterns. This has been shown to increase your risk of heart problems and even stroke. Here are a few tips to help prevent stroke.
Do not neglect or sleep after eating
We get it, nothing feels more relaxing than laying in bed and watching a series on Netflix after dinner. However, when you lie down, the contents of your stomach move around, leading to Acid Reflux. If this is something you do regularly, it can lead to swelling of your esophagus and disrupt your sleep. As tempting as lying down may be, try to sit up straight for about two to three hours after eating. You should also not eat late and maybe finish at least three hours before going to bed, especially if you suffer from nocturnal Germ.
Instead take a small trip
According to the medical library, taking a short walk after eating can benefit your health. For example, it helps your muscles absorb circulating glucose, which softens post-meal cramps that can put strain on your blood vessels. Regular walking also improves important factors that determine your risk of stroke, such as weight, lipids, and blood pressure. Even if you’re stuck indoors because of the weather, there are still small activities and exercises you can do to help you avoid overeating after a meal. Over time, you will find that you have more energy in the afternoon and experience less fatigue during the day.
Do not drink alcohol directly after eating
Some people can’t resist a glass of wine with their dinner. Some may have occasional “digestion” after meals. However, while drinking alcohol can temporarily widen your blood vessels and lower blood pressure, it will also increase nighttime blood pressure. In addition, it also makes sleeping past fragmented and increases your risk of Arrhythmia with heavy use. Heavy drinking has been linked to high blood pressure and stroke, so the risks far outweigh any apparent benefits.
Don’t eat late in the evening
During the night, your body is waiting for you to start migrating. However, when you eat late, insulin and your digestion are forced to work overtime. This can cause your blood sugar to rise, increase anxiety, and make it difficult for you to sleep well. You should have a PASH Gap of 2 to 3 minutes between finishing your meal and going to bed. This has been linked to fewer nighttime symptoms and better metabolic health. However, if you eat too late it is inevitable, instead eat something light so that your body does not have to work hard to digest it.
Try to maintain a regular sleep schedule
Several studies have shown that having an irregular sleep pattern is linked to a higher risk of developing heart problems. This was even after listening to bedtime. You should ideally get about 7 to 9 hours of sleep every night and stick to a regular bedtime and wake up time. You can train your brain to prepare for sleep by following a routine, such as taking a bath, dimming the lights, and reading before bed. If you tend to sleep late, try retiring 15 minutes earlier each night.
Do not drink alcohol before going to bed
It’s not that you should avoid alcohol after eating, but you should not drink well before bed. While it may make you feel rested at first, after you wear it, it increases your chances of waking up throughout the night and suppresses re-sleeping. This results in unpredictable blood patterns throughout the night and affects your restorative sleep. If you have a drink or two in the evening, make sure you drink water between drinks and leave a few hours between your last drink and bedtime.
Limit or eliminate caffeine before bed
Proper sleep is important for reducing the risk of heart disease and stroke, and drinking caffeine too close to bedtime will greatly affect your sleep. Another study looked at how caffeine affected people when it was given at different times. Participants took doses before bed, three hours before, and six hours before bed. In all cases, the participants’ sleep was disturbed. That means if you want to get a good night’s rest, you should cut down on any caffeine intake the next day. Reducing the risk of stroke is all about making sure you stick to these simple but effective tips.
Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your doctor or other qualified health care provider with any questions about your medical condition and/or current medication. Do not disregard qualified medical advice or delay seeking advice or treatment because of what you have read here.
Read more: Increased risk of stroke linked to some common birth control pills, experts warn
