Do not eat dinner late or eat too much fat, salt
Eating dinner after 8pm or consuming a large amount of calories in the evening puts pressure on the circulatory and digestive system as the body prepares to enter the rest period.
High blood pressure at night is one of the leading risk factors for an anemia stroke.
Eating a lot of salt at night causes the body to retain water, increases blood circulation volume, and causes overload.
WHO recommends limiting salt to below 5g/day, especially in the evening to help blood pressure have a "same" physiological rhythm.
Do not drink alcohol or smoke in the evening
Alcohol and tobacco are both direct risk factors for stroke.
Similarly, smoking in the evening constricts blood vessels, reduces blood oxygen levels and damages brain walls, thereby increasing the risk of anemia stroke.
Not staying up late, sleeping erratically
Sleep plays a particularly important role in regulating blood pressure and heart rate. A large study from UK Biobank (2023) on more than 88,000 people showed that people who sleep after 11pm and have unstable sleep hours have a 25-30% higher risk of stroke than the group who sleep on time and stably.
WHO recommends that adults sleep 7-9 hours a night, starting from around 10pm to 11pm, and maintain a fixed sleep schedule to protect cardiovascular health.
Not sitting idle for long in the evening
After work, many people have the habit of sitting for hours watching TV or using their phones. Sitting for long periods of time without exercise in the evening reduces blood circulation, increases blood clotting and impairs the function of cerebral blood vessels.
Experts recommend standing up and doing light exercise 15-30 minutes after dinner, walking or stretching to stimulate blood circulation and reduce the risk of thrombosis, one of the leading causes of stroke.
Not to mention controlling blood pressure in the evening
In healthy people, blood pressure often drops naturally at night by about 10-20%. However, if due to salty eating, drinking alcohol, stress or sleeping late, blood pressure may not "rame together" but remain high, known as the phenomenon of non-dipping.
This condition increases the risk of damage to cerebral blood vessels and silent cerebral infarction.
According to the European Heart Association (ESC), controlling blood pressure at night is a key factor in preventing stroke.
