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It’s not often that we realize how some of the most common habits affect our health in the long run. Of course, unless something serious like a stroke or heart disease surprises us. On World Stroke Day 2025, a neurologist from Fortis Hospital explains that stroke can be the result of long-term lifestyle choices and habits that increase the risk without immediate signs. Knowing these causes can help prevent stroke and save lives.
Which lifestyle factors increase the risk of stroke?
Chronic stress, physical inactivity and smoking also increase the risk of stroke, along with other hidden factors that can affect us daily.
1. Inactivity
Many people lead sedentary lives. Jobs often require long hours at a computer, and activities like online shopping and streaming make it easy to spend too much time on screens. “Lack of exercise can lead to serious health problems like obesity, diabetes, high cholesterol and high blood pressure,” Dr Vineet Banga, neurologist, Fortis Hospital, Faridabad, tells Health Shots. These issues are known risk factors for both types of stroke: ischemic and hemorrhagic.
Regular exercise helps protect against health risks. Fortis neurologists note that simple activities like brisk walking, cycling or swimming can improve heart health. Aim to exercise at least 30 minutes each day. “Look for ways to incorporate activity into your daily routine,” the doctor suggests. Even small changes, like taking the stairs instead of the elevator, can make a big difference. Making a habit of being active not only helps prevent stroke but also leads to a healthier, more active lifestyle.
2. Chronic stress
Imagine a situation where work, family, and social commitments pull you in different directions. This ongoing stress not only harms your mental health but also affects your physical health. “When you’re stressed, your body releases hormones like adrenaline and cortisol. If these hormones remain elevated for a long period of time, they can increase your blood pressure and heart rate,” explains the neurologist. This constant pressure on your heart and blood vessels can cause damage over time, making it easier for the blood vessels to narrow or clot, resulting in a stroke.
Chronic stress can lead to serious health problems. Many people struggle with stress due to overeating, excessive drinking or smoking. These habits increase the risk of stroke by increasing blood pressure and blood sugar levels. There are effective ways to deal with stress. Techniques such as mindfulness, regular exercise and strong social interactions can help reduce its adverse effects on health. Actively managing stress can improve your long-term vascular health.
3. Smoking
Smoking is one of the leading causes of stroke which we can prevent. Harmful chemicals like nicotine and carbon monoxide in tobacco smoke damage blood vessels. “This damage accelerates a condition called atherosclerosis, in which fat accumulates in the arteries,” says the Fortis doctor. As a result, blood flow becomes blocked, increasing the risk of stroke.
Neurologists explain that “Nicotine constricts blood vessels and increases heart rate, putting extra strain on the heart. Even breathing secondhand smoke can harm a non-smoker’s health. It is important to quit smoking as soon as possible; the body quickly begins to heal. Within a few weeks, blood flow may improve, blood pressure may normalize, and after a few years of not smoking, a former smoker’s risk of stroke “Can be the same as a non-smoker.”
What are the three main causes of stroke?
While we have discussed the main lifestyle factors that increase the risk of stroke, three lesser known causes can silently affect your health.
- Dehydration: Staying hydrated is important for everyone, but many people don’t realize that it can help prevent stroke. When you’re dehydrated, your blood can thicken, increasing your risk of blood clots. Drinking enough fluids throughout the day helps keep your blood healthy and reduces your risk of stroke.
- Poor quality of sleep: Sleep problems like obstructive sleep apnea can increase your risk of having a stroke. “During an apnea episode, your breathing temporarily stops, which can lead to a lack of oxygen and put stress on your heart and blood vessels,” the expert says. Focusing on good sleep habits and treating sleep disorders can improve your health.
- nutritional deficiencies: Many people focus on the dangers of diets high in sugar and fat, but not everyone realizes that not getting enough essential nutrients can also increase the risk of stroke. “Nutrients such as omega-3 fatty acids, potassium and vitamins B6, B12 and D are important for maintaining healthy blood vessels,” the expert explains. Eating a balanced diet rich in fruits, vegetables, whole grains and healthy fats may benefit your heart and blood vessels.
What is the best way to reduce the risk of stroke?
When discussing risk factors for stroke, it is important to consider practical ways to reduce them. Here are some effective strategies to address the main risk factors associated with stroke:
1. Increase physical activity
- Set daily goals: Aim to get at least 30 minutes of moderate exercise most days of the week. This may include brisk walking, cycling or swimming.
- Incorporate activity: Look for opportunities to move throughout the day, climb the stairs, stretch at your desk, or take a short walk during a break.
- Join a class or group: Consider enrolling in fitness classes or joining a walking group to stay motivated and accountable.
2. Managing chronic stress
- Practice mindfulness and relaxation techniques: Activities like meditation, deep breathing, and yoga can help reduce stress.
- Stay connected: Maintain strong social networks. Spending time with friends and family can provide emotional support and reduce stress.
- Set boundaries: Learn to say no and manage your commitments to avoid stress. Prioritize self-care and make time for activities that bring you joy.
3. Quit smoking
- Seek support: Use resources like quitlines, support groups, or counseling to help you quit smoking.
- Consider alternatives: Explore nicotine replacement therapy or medications that can help manage withdrawal symptoms.
- Stay busy: Engage in activities that keep your hands and mind busy, making it easier to resist cravings.
4. Hydration
- Set reminders: Use apps or alarms to remind you to drink water throughout the day.
- Keep water accessible: Always keep a water bottle nearby to encourage regular hydration.
- Eat hydrating foods: Include fruits and vegetables with high water content like cucumbers, oranges and watermelon in your diet.
5. Improves sleep quality
- Establish a sleep routine: To regulate your body’s internal clock, aim for consistent sleep and wakefulness, even on weekends.
- Create a comfortable sleep environment: Make sure your bedroom is dark, quiet, and calm. Consider using white noise machines or blackout curtains if necessary.
- Address sleep disorders: Consult a health care professional if sleep apnea or other sleep-related problems are suspected, as they can provide effective treatment options.
6. Increase in diet
- Pay attention to nutrition: Include foods rich in omega-3 fatty acids (like fish, flaxseeds, and walnuts), potassium (bananas and sweet potatoes), and essential vitamins (found in leafy greens and whole grains).
- Plan balanced meals: Prepare meals that include a variety of nutrients, aim for colorful plates filled with fruits and vegetables.
- Limit processed foods: Reduce your intake of high-sugar and high-fat processed foods by cooking at home using whole ingredients.
,Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you have about a medical condition.)
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