7 habits to prevent stroke in the cold season

Doctor Hoang Quyet Tien, Medical Information Center, Tam Anh General Hospital, Ho Chi Minh City, said the risk of stroke in the cold season increases by 20-30% compared to other seasons. The reason is that when the temperature drops, blood vessels constrict to retain heat, causing increased blood pressure, increased blood viscosity, and reduced blood circulation to the brain, leading to stroke.

Dr. Tien points out some habits that help prevent the risk of stroke when the temperature is low.

Do not jump up suddenly when you wake up

Getting up too quickly and getting out of bed as soon as you wake up, especially in the cold season, can cause a sudden increase in blood pressure that prevents blood from reaching the brain. Sudden changes in position can easily lead to dizziness, fainting, falls, and increased risk of stroke. Instead of getting out of bed suddenly, lie still for 1-2 minutes, gently move your arms and legs to warm them, then slowly sit up.

Keep your body warm

When the temperature drops, it is necessary to keep the body warm, especially the head, neck, chest, hands, and feet – areas that lose heat quickly, avoiding sudden vasoconstriction and affecting blood circulation to the brain. If you drive, walk or participate in outdoor activities in the early morning and evening, you should wear a mask, a warm multi-layer jacket, cover your head and hands, and wear socks and warm shoes.

Don’t bathe too late

When the weather is winter, the evening temperature can drop rapidly in just a few hours. Bathing too late, especially with cold water or when you are tired, have just exercised vigorously, after drinking alcohol… negatively affects blood pressure, leading to sudden vasoconstriction.

Control risk factors

According to Dr. Tien, in the cold season, the elderly, people with hypertension, diabetes and dyslipidemia are susceptible to weakening of the cerebral blood vessel walls, creating conditions for blood clots to form, causing blockage of blood flow to the brain, leading to stroke.

Overweight and obesity promote high blood pressure, diabetes and cardiovascular diseases – risk factors for stroke. Therefore, adults need to control and maintain stable blood pressure, blood sugar, and blood fat levels, thereby taking appropriate adjustment measures.

Get enough sleep, control stress

When winter comes, it is often late in the morning and early in the evening, easily causing sleep disturbances. Each person needs to practice sleep hygiene to ensure enough sleep, go to bed and wake up on time to maintain circadian rhythm, protect brain health, and reduce the risk of stroke.

Drink enough water, preferably warm water

Drink enough water in the cold season, preferably warm water to maintain stable blood circulation. You should drink 1-2 sips of warm water every 30-45 minutes, even when not thirsty to support the body’s blood circulation and metabolism, reducing the risk of stroke during the cold season.

Exercise appropriately

Adults should exercise 30 minutes a day, prioritizing indoor exercises instead of outdoor exercise in the cold season. Avoid strenuous exercise and exercising outdoors in the cold for too long to help stabilize blood pressure and prevent strokes. Older people or people with risk factors should only go out after 6 hours when there is sunlight and the temperature is more stable.

Dr. Tien advises adults to have a regular health check-up once a year to promptly detect abnormalities and receive appropriate treatment. In the cold season, you should eat a full group of nutrients, limit sugar, salt, saturated fat and fried foods, and increase green vegetables, fruits… to help reduce the risk of stroke. Adding natural essences such as blueberry (blueberry), ginkgo biloba (ginkgo) helps neutralize free radicals, protect nerve cells and cerebral blood vessels, and enhance health.