Some seemingly trivial habits, entered into the evening routine of many Romanians, could be extremely harmful to their health, because they can significantly influence the risk of stroke. They can be avoided easily, scientists show.
How to reduce the risk of stroke. Photo: Pixabay
The small and constant habits we practice every day can have a significant impact on risk reduction for more chronic diseases, including heart disease and stroke, shows doctor Simran Malhotra, quoted by Eatingwell, dedicated to nutrition.
“The modifiable risk factors of the stroke are things under our control, such as a diet based on integral and high fiber foods, regular movement, restful sleep and limiting risky substances, such as tobacco and alcohol”, Complete the specialist.
According to the publication, recent scientific research shows that up to 84% of strokes are associated with lifestyle factors that can be modified. This means, in part, that people are attentive to what they do between 9:00 and 17:00, but also to be aware that some things they do or do not do after the program can have an equally powerful impact on stroke.
To help you take the most of the evening hours, the publication has discussed with several cardiovascular health experts and has presented the main night habits they have recommended to reduce the risk of stroke.
Avoid late dinners
The habit of eating earlier, both in the morning and in the evening, could support the natural rhythms of the body and contribute to the protection against stroke.
The tables taken late at night may seem normal in the routine of many people, especially if the day was crowded and chaotic. But this habit can endanger the health of the brain and heart.
“The late tables can disrupt the circadian rhythm of the body and negatively affect blood pressure and metabolism.”shows Michelle Routhenstein, a dietitian specialized in cardiovascular health.
In the long term, these disturbances can increase the risk of cardiovascular disease, including stroke.
Some researches have shown that taking the last meal after 9:00 pm is associated with a higher risk of stroke, compared to dinner earlier, Eatingwell shows. Also, an increased risk is related to a delayed breakfast, which suggests that the moment when people take both the first and the last mass of the day, could play a more important role in the risk of stroke.
Avoid laziness on the couch
After dinner, it can be tempting for many people to sit on the couch and relax for the rest of the evening, especially after a long day. Although rest is important, spending a long time in inactivity, especially in the evening, can increase the risk of stroke, especially for those who are much down during the day. Even young people are not protected from this risk.
According to a study, quoted by Eatingwell, people under 60, physically inactive, who spend more than eight hours a day watching TV, using the computer or reading, have a 3.5 times higher risk of suffering a stroke, compared to those who carry out fewer sedentary activities.
“A 20 -minute walk after dinner can support digestion and help regulate blood sugar. This habit contributes to reduce the risk of prediabet, diabetes, high blood pressure and, finally, cardiovascular disease and stroke.”shows Dr. Simran Malhotra.
For those who choose walking as a means of prevention, accelerating the rhythm can bring even greater benefits. According to a meta-analysis, each increase by about 1 km/ha of walking is associated with a 13% reduction in stroke.
Avoid alcohol consumption in the evening
If the evening routine of the people includes a glass or two of wine, beer or other alcoholic beverages, they could, without realizing, increase the risk of stroke. Although some older studies showed that alcohol could provide some protection against stroke, the more recent evidence contradicts this idea, informs the publication.
“Alcohol increases inflammation and damage the cells”explained Dr. Troy Alexander, quoted by Eatingwell.
According to the publication, a research on the risk of stroke has shown that moderate or high alcohol consumption is associated with an increased risk of stroke. Replacing the evening alcoholic beverage with a herbal tea could be a simple and effective method by which people can reduce their chances of suffering a stroke.
Avoid lying down late
If people are used to staying until late at night watching TV, using the phone or working, this seemingly harmless habit could do more harm than good.
“Sleep is the fundamental pillar of longevity and the most underestimated habit of life”, says Dr. Simran Malhotra.
Research shows that both insufficient and excessive sleep can increase the risk of stroke, and a healthy goal would be about eight hours of sleep per night. According to the specialist, compliance with constant hours of bedtime and awakening, including on the weekend, can significantly contribute to reducing the risk of stroke.
The stroke, among the main causes of death in Romania
The stroke (stroke) occurs when the blood does not reach a part of the brain correctly, either due to the blocking of a artery (ischemic stroke) or because of the breaking of a blood vessel (hemorrhagic stroke).
In the absence of oxygen and nutrients brought by blood, brain cells begin to die in a few minutes, which can lead to loss of functions such as speech, movement or memory, sometimes temporarily, sometimes permanent. The stroke represents a major medical emergency and the faster the intervention, the higher the chances of recovery.
In Romania, more than half of the total deaths registered in 2020 were caused by cardiovascular diseases, the report “Romania: the country profile of 2023 in terms of health shows”, published by the Ministry of Health.
“Ischemic heart disease was the main cause of mortality in Romania in 2020, representing about 19 percent of the total deaths, and the mortality caused by stroke represented about 14 percent of the total deaths.” shows the Ministry of Health.
According to a report quoted by the Ministry of Investments and European projects, Romania registers the highest mortality through stroke in Europe, at national level being the second cause of death, after cardiovascular disease.
“Annually, in Romania 55,000 people undergo an ischemic stroke, 7,500 a hemorrhagic stroke and 1500 a subarachnoid hemorrhage, and the modern treatment alternatives are offered in a very small proportion compared to the EU”, shows the Ministry of Investments and European projects.
In the world, stroke causes about 6.5 million deaths annually, according to the World Fighting Organization.
