7 MORNING HABITS that can SAVE you from a stroke | Neurologists' Secrets Against Strokes

Summary

In this informative video, Dr. André Wambier, a cardiologist, shares 7 simple and effective morning habits that can reduce the risk of stroke. These habits, each taking just 2 minutes, are designed to improve brain health and prevent strokes, which are a leading cause of disability and death in Brazil. The video covers habits such as immediate hydration, light physical activity, monitoring blood pressure, a healthy anti-inflammatory breakfast, stress reduction, and the importance of regular flossing. These quick, actionable steps can protect your brain, improve cardiovascular health, and potentially save lives.

Takeaways

• 😀 Hydrate immediately when you wake up to prevent thick blood, which can increase the risk of stroke.
• 😀 Gentle morning movement, like stretching or walking, helps improve blood flow and prepares your body for the day.
• 😀 Monitoring your blood pressure, especially in the morning, is crucial for preventing stroke, as spikes in blood pressure are common during early hours.
• 😀 A healthy breakfast, including fruits, whole grains, lean proteins, and healthy fats, can help regulate blood pressure and reduce stroke risk.
• 😀 Managing stress with mindfulness or deep breathing for just 2 minutes in the morning can reduce stroke risk by lowering cortisol levels.
• 😀 Planning for 'micro-movements' during the day—short breaks to stand, walk, or stretch—helps improve circulation and decreases the risk of clot formation.
• 😀 Flossing every day is surprisingly effective in reducing stroke risk by preventing inflammation caused by gum disease.
• 😀 Strokes can be largely prevented with simple daily habits that take only a few minutes, offering significant protection to your brain and overall health.
• 😀 Neurologists often practice these protective habits as part of their daily routine, making them less likely to suffer from a stroke.
• 😀 High blood pressure is the number one cause of stroke worldwide, and it is often asymptomatic, making regular monitoring essential for prevention.

Q & A

Why is stroke such a major concern in Brazil in 2024?

Stroke is the leading cause of disability and death in Brazil in 2024. However, it is important to note that 80% of strokes could be prevented with simple, proactive actions.

What is the main reason neurologists rarely suffer strokes?

Neurologists, who specialize in brain health and strokes, tend to follow specific habits that protect their brains, contributing to a significantly lower risk of experiencing a stroke themselves.

How does dehydration affect stroke risk?

Dehydration makes the blood thicker and more viscous, which can slow circulation and increase the risk of forming clots. This is particularly concerning in the early hours of the day when the body is naturally slightly dehydrated after sleep.

How much water should you drink upon waking to reduce stroke risk?

Drinking 200-300ml of water right after waking up can help rehydrate your body, reduce blood viscosity, and lower the risk of stroke. It's best to drink water before anything else, including coffee or checking your phone.

What is the importance of stretching or light walking in the morning?

Light movement, such as stretching or a brief walk, helps to improve blood circulation and prepare the body for the day. It also aids in reducing stress on the cardiovascular system and supports better heart and brain health.

Why should you monitor blood pressure in the morning?

Blood pressure tends to spike in the morning, typically between 6 am and 10 am, increasing the risk of stroke. Regular morning monitoring helps identify high blood pressure, which is the primary risk factor for stroke.

What type of breakfast helps prevent strokes?

A nutritious breakfast that includes whole grains, lean proteins, fruits, and good fats can stabilize blood sugar, reduce inflammation, and nourish blood vessels, which helps prevent strokes. Avoid sugary, processed foods.

How does stress affect stroke risk?

Chronic stress releases cortisol, a hormone that raises blood pressure, increases blood sugar, and contributes to inflammation, all of which damage arteries and elevate stroke risk. Practicing mindfulness or deep breathing can help manage this stress.

What are 'micro-movements' and how do they help prevent stroke?

Micro-movements are short, active breaks taken throughout the day to interrupt prolonged periods of sitting. These breaks improve circulation, prevent clot formation, and promote better vascular health, reducing the risk of stroke.

How does oral hygiene relate to stroke prevention?

Flossing daily helps prevent gum disease, which can cause inflammation that spreads throughout the body. This inflammation can lead to the formation of blood clots and fatty plaques, increasing the risk of stroke. Regular flossing reduces this risk significantly.