Simply put, the brain is the engine that powers human life. Keeping it healthy is not only essential but is also a key factor in preventing stroke, a medical condition that occurs when blood flow to the brain is disrupted.
A stroke occurs when the brain’s blood supply is disrupted, either due to a blockage (ischemic stroke) or bleeding (hemorrhagic stroke). The resulting lack of oxygen can have catastrophic effects on the brain, potentially impairing the very functions it governs — from movement and speech to memory and cognitive abilities.
Winter, however, poses unique challenges to the brain’s health, significantly increasing the risk of strokes, particularly related to the cardiovascular system. The cold weather triggers blood vessel constriction, or vasoconstriction, which raises blood pressure, one of the primary contributors to strokes. Other factors like dehydration, reduced physical activity, and indulgent lifestyle changes during winter create the perfect storm for conditions that can impair the brain’s blood supply. Recognizing the dangers posed by winter and adopting preventive strategies can make all the difference in maintaining both brain and overall health.
Common factors of strokes during winters
Blood vessel constriction during winter: Dropping temperature causes blood vessels to constrict, a process known as vasoconstriction. This narrowing raises blood pressure, putting extra strain on the heart and increasing the risk of stroke.
Dehydration: The cold reduces the sensation of thirst, leading to lower water intake. Dehydration thickens the blood, making it more prone to clotting, which can trigger an ischemic stroke.
Reduced physical activity: Winter often limits outdoor activities, significantly decreasing overall physical activity levels. This sedentary lifestyle can contribute to weight gain, poor blood pressure management, and a decline in cardiovascular health, all of which increase the risk of stroke and other related health concerns.
Cold weather and increased workload on the heart: Cold weather forces the body to work harder to maintain its core temperature. This added workload can strain the heart, especially in people with pre-existing conditions like heart disease. The combination of increased blood pressure and higher blood viscosity can create a dangerous environment for strokes.
According to the World Health Organisation (WHO), 1.5 crore people worldwide experience a stroke each year, with 50 lakh people dying and 50 lakh becoming permanently disabled. But the good news is up to 80 per cent of strokes are preventable. However, preventing strokes is not only about addressing risk factors but also about adopting a lifestyle that promotes overall brain health.
Tips to prevent strokes during winters
Heart-healthy diet: A heart-healthy diet is essential for reducing stroke risk. Focus on incorporating fruits and vegetables, which are rich in antioxidants and help lower blood pressure, along with whole grains like oats and quinoa that improve cholesterol levels. To manage blood pressure, reduce salt and sugar intake by avoiding processed foods and using herbs and spices for flavoring.
Stay physically active: Regular exercise is key to maintaining healthy blood flow, managing weight, and reducing stroke risk. During winter, try simple indoor activities like brisk walking, yoga, or light workouts to keep your blood circulating and support cardiovascular health.
Control blood pressure: High Blood Pressure, or hypertension, is one of the significant attributes of strokes. Regular monitoring of blood pressure and taking steps to keep it within a healthy range are essential. Lifestyle changes such as maintaining a healthy weight, reducing salt intake, exercising regularly, and limiting alcohol consumption can lower blood pressure.
Manage diabetes: Diabetes can contribute to atherosclerosis (narrowing of the arteries), increasing the risk of stroke. Effectively managing blood sugar levels through a balanced diet, regular exercise, and adherence to prescribed medications is essential for reducing this risk.
Quit smoking and limit alcohol consumption: Smoking damages blood vessels narrows arteries, and increases clotting, raising stroke risk. Quitting smoking improves heart and brain health. On the other hand, excessive alcohol raises blood pressure and disrupts heart rhythm, contributing to stroke risk. Limiting alcohol helps maintain healthy blood pressure.
Manage stress and sleep: Stress raises blood pressure and damages the heart. Use meditation, deep breathing, and mindfulness to manage stress. In addition, adequate sleep is essential for reducing stroke risk. Prioritize good sleep hygiene to support cardiovascular health.
Recognise early warning signs of stroke: Use the FAST acronym to identify potential symptoms:
Face drooping: One side of the face may droop or feel numb.
Arm weakness: One arm may be weak or numb.
Speech difficulty: Slurred or unclear speech.
Time to call emergency services: Act fast and call for help immediately.
Thus, winter poses unique challenges to brain health, significantly increasing the risk of stroke due to factors like blood vessel constriction, dehydration, reduced physical activity, and heart strain. However, understanding these risks and taking proactive steps can help minimize the likelihood of stroke and protect brain health. By staying informed, making healthy lifestyle choices, and seeking professional guidance, you can safeguard your health.
