After 5pm: Don't do these 4 things if you don't want a stroke

Stroke is one of the leading causes of death in the United States. And according to the Centers for Disease Control and Prevention, the rate is on the rise.

“It’s the small, consistent habits we adopt every day that can have a significant impact on reducing our risk of many chronic diseases, including heart disease and stroke,” says Dr Simran Malhotra, a lifestyle medicine specialist.

According to this expert, modifiable stroke risk factors are things within our control, such as a diet rich in fiber from wholegrain foods, regular exercise, good sleep and limiting harmful substances such as tobacco and alcohol.

After 5pm: Don't do these 4 things if you don't want a stroke - 1

In fact, up to 80% of strokes are preventable (Photo: Onlyhealth).

In fact, research shows that up to 84% of strokes are linked to modifiable lifestyle factors.

Here are the key nighttime habits they recommend you avoid to reduce your risk of stroke according to Eatingwell:

Late dinner

Eating late at night may be a normal part of your routine, especially as the day gets longer. But it can be dangerous for your brain and heart health.

Eating late can disrupt your body’s circadian rhythms and negatively impact your blood pressure and metabolism, says Michelle Routhenstein, PhD, a registered dietitian specializing in heart health. Over time, these disruptions can increase your risk of cardiovascular problems, including stroke.

Research has found that eating your last meal of the day after 9pm is associated with a higher risk of stroke than eating dinner earlier. A similar increased risk was also associated with eating breakfast late, suggesting that the timing of breakfast and dinner may play a bigger role in stroke risk than previously thought.

Establishing a habit of eating earlier, both in the morning and at night, can support your body's natural circadian rhythm and protect you from stroke.

Lying on the sofa

After dinner, you may want to stretch out on the sofa for the evening, especially after a long day. While rest is important, spending too much time relaxing at night can increase your risk of stroke, especially if you have been sitting for long periods during the day.

For example, one large study found that sedentary people under 60 who spent more than eight hours a day watching TV, using a computer, or reading had a three-and-a-half times higher risk of stroke than sedentary people.

The good news is that even small amounts of activity can be beneficial. “A 20-minute walk after dinner can aid digestion while also optimizing blood sugar control,” says Dr. Malhotra.

This practice can help reduce the risk of prediabetes, diabetes, high blood pressure and ultimately heart disease and stroke, the expert said.

If you're walking to reduce your risk of stroke, increasing your speed may be even more helpful. According to one meta-analysis, for every 1km/h increase in a person's walking speed, their risk of stroke can drop by about 13%.

Sip a glass of wine before bed

If your evening relaxation routine includes a glass or two of wine, beer or bourbon, you may be setting yourself up for a stroke without even realizing it. While previous studies have suggested that drinking alcohol may protect against stroke, recent evidence has refuted this notion.

“Alcohol increases inflammation and causes cell damage,” says Troy Alexander-El, MD.

For example, one of the largest international studies on stroke risk found that moderate and high alcohol consumption was associated with a higher risk of stroke. Even drinking five or more drinks a day, just once a month, increased the risk.

With all the evidence, replacing your bedtime drinking habit with a cup of herbal tea could be a simple way to reduce your risk of stroke.

Stay up late

Staying up late watching TV, surfing the web or working overtime can do more harm than good.

“Sleep is a fundamental pillar of longevity and the most underrated lifestyle habit,” says Dr. Malhotra.

Research has found that sleeping too much or too little can increase your risk of stroke. However, sleeping too much can be even more harmful than not sleeping enough.

A meta-analysis found that people who slept five hours or less per night were 33% more likely to have a stroke. However, that risk increased to 71% in people who slept eight hours or more per night.

Since both too little and too much sleep are problematic, getting eight hours of sleep each night is a good goal. Maintaining a consistent bedtime and wake-up time, even on weekends, can also help.

Source: https://dantri.com.vn/suc-khoe/sau-5-gio-chieu-dung-lam-4-dieu-nay-neu-khong-muon-dot-quy-20250718224423845.htm