Stroke, or stroke, occurs when a blood vessel in the brain clogs or breaks, causing sudden interruption of irrigation. Every minute counts. However, some of our daily reflexes at the end of the day promote the conditions conducive to this pathology.
Dr. Gérald Kierzek, emergency doctor, warns us. “”What we do in the evening can play a decisive role in the prevention of strokes, in particular by acting on blood pressure and the quality of sleep“. Here are the behaviors to avoid, at the end of the day.
“Eat after 9 pm, especially fatty or salty, can increase the pressure at night”
The late and too rich dinners are much more harmful than you think. “”Eat after 9 p.m., especially fatty or salt dishes, can increase blood pressure overnight “ warns Dr. Kierzek. The prolonged digestion of a heavy meal promotes inflammation, disturbs metabolism and stiffens the arteries, an ideal ground for stroke.
What to do: dinner before 8 p.m., with a light meal based on vegetables, lean proteins, little salt. Cold meats, industrial dishes and rich sauces are to be avoided in the evening.
“Inactivity after the meal slows traffic, promoting clots”
A prolonged sofa evening can literally block your vessels. “”Inactivity slows traffic, which promotes the formation of blood clots, responsible for many strokes “ recalls the doctor. The danger is reinforced by snacking or sodas, which accentuate the risks of obesity and diabetes.
What to do: walk 10 minutes after the meal, make some stretching or a little cleaning. Any gentle activity is enough to relaunch traffic and reduce blood stagnation.
“Alcohol can trigger atrial fibrillation, a major stroke of stroke”
Have a drink in the evening seems trivial, but “Alcohol can trigger rhythm disorders such as atrial fibrillation “ warns Dr. Kierzek. This disruption of heart rate is one of the major causes of stroke. Alcohol also dries the body, thickens blood and promotes clots.
What to do: limit to a maximum glass of wine or beer, not every day, and favor water or herbal teas for the evening.
“Sleeping late prevents the body from repairing the vessels at night”
Ecnters too late disrupts the cardiovascular system. “”Sleeping before 11 p.m. and targeting 7 to 8 hours of sleep is real vascular prevention “ underlines the emergency doctor. The lack of sleep increases inflammation, distinguishes blood pressure and hinders the nocturnal regeneration of the arteries.
What to do: adopt a sleeping routine, without excessive stimulation, and promote an environment conducive to sleep (no screens, dim light).
“Stress or screens in the evening increase cortisol and tension”
A couple argument, a working email or an action film may be enough to trigger a peak of hormonal stress. “”Cortisol released in the evening increases blood pressure “ says Dr. Kierzek. Even the screens delay falling asleep and alter the quality of sleep, increasing the vascular risk in turn.
What to do: avoid stressful discussions, cut the screens at least 1 hour before sleeping, and favor soothing rituals (reading, soft music or slow breathing for example).
“Evening nicotine tightens the arteries and accelerates the heart”
Smoking a cigarette in the evening is a direct assault for your vessels. “”Nicotine tightens the arteries and accelerates the heart rate “ underlines the doctor. This adds additional pressure to a cardiovascular system already requested by the day.
What to do: completely avoid tobacco, especially in the evening. Even a cigarette may be enough to disturb the arterial balance for several hours.
“Evening caffeine prevents falling asleep and raises tension”
Coffee, black tea or energy drinks made at the end of the day stimulate the nervous system when you have to slow down. “Caffeine can disrupt sleep and increase blood pressure“warns Dr. Kierzek.
What to do: no longer consume caffeine after 4 p.m. If necessary, opt for a decaffeinated hot herbal tea or hot drink.