These common habits increase stroke risk: Check if you have them

Sitting for long periods

Many of us spend most of our time sitting. Whether you work at a desk, travel long distances, or relax in front of the TV, prolonged sitting negatively affects your circulatory system.

A sedentary lifestyle is an independent and often underestimated risk factor for stroke, even among people who follow exercise recommendations.

Prolonged sitting — whether at a desk, in a car, or in front of a screen — is associated with impaired vascular function, reduced blood flow, and increased arterial stiffness, all of which contribute to stroke risk.

Even if you exercise for 30 minutes a day, sitting continuously for the remaining 15 hours can still harm your vascular health.

Tips to reduce risk:

• Set movement reminders — use your phone or smartwatch to remind you to stand up every 45–60 minutes
• Take active breaks — walk around your home or office, stretch your legs, or do simple exercises like calf raises to boost circulation
• Try a standing desk — alternating between sitting and standing during the day can reduce total sitting time

Skipping breakfast

Skipping breakfast, especially for people managing blood sugar or hypertension, is linked to a higher risk of stroke.

Avoiding the morning meal prolongs overnight fasting, contributes to cortisol-related spikes in blood pressure, and leads to overeating later in the day, putting strain on glucose and lipid regulation.

Over time, these effects can burden the cardiovascular system, increasing stroke risk through elevated blood pressure, inflammation, and impaired vascular health.

Tips to follow:

• Start small — if you’re not used to eating in the morning, try something light like yogurt, fruit, or whole-grain toast
• Choose balanced options — include protein, healthy fats, and fiber to maintain stable blood sugar
• Plan ahead — prepare simple breakfast options the night before

Poor sleep quality

Consistently getting less than seven hours of sleep per night does more than cause fatigue. Poor sleep hygiene is closely linked to poor cardiovascular health.

During deep sleep, blood pressure naturally drops, allowing the heart and blood vessels to rest and recover. When sleep is consistently shortened, blood pressure stays elevated for longer throughout the 24-hour cycle.

This prolonged elevation contributes to vascular damage and inflammation — key factors that increase stroke risk over time.

To reduce risks:

• Prioritize a sleep schedule — go to bed and wake up at the same time every day, even on weekends
• Create a wind-down routine — avoid blue light from phones and TVs at least an hour before bed; instead, read a book

Allowing high blood sugar levels

Persistently high blood sugar damages the entire body, including the brain. Over time, arteries become stiff and less flexible. When this occurs in the brain, it can reduce blood flow or lead to blockages, increasing stroke risk.

Tips to reduce risk:

• Monitor blood sugar — if you have diabetes or are at risk, check your levels regularly
• Limit refined sugar — reduce consumption of sugary drinks, desserts, and processed snacks
• Focus on balanced nutrition — include fiber-rich whole grains, lean proteins, and plenty of vegetables
• Stay physically active — exercise helps regulate glucose use and improves overall cardiovascular health

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.