After a meal, your body regulates insulin and blood sugar levels. As bedtime approaches, it prepares for rest, lowering your heart rate and blood pressure.
Disrupting this natural rhythm with late-night meals, alcohol, or poor sleep can increase your risk of heart disease and stroke.
1. Don’t lie down right after eating
It’s tempting to nap after a big meal, but lying down too soon can cause acid reflux and affect your sleep. A 2011 study found that waiting at least one hour after dinner before going to bed can lower your risk of stroke by nearly two-thirds.
Try to stay upright for at least two to three hours after eating and avoid eating right before bedtime.
2. Go for a short walk instead
Research published in Scientific Reports found that even a 10-minute walk after eating helps control blood sugar spikes better than sitting still.
Walking regularly also supports healthy weight, cholesterol, and blood pressure — all key to lowering your stroke risk.
A new study published in the Annals of Internal Medicine found that people who walked steadily for 10 to 15 minutes each day had only about a 4% chance of experiencing a heart attack or stroke — compared to a 13% risk for those who walked for just five minutes at a time.
3. Avoid bathing immediately after meals
Right after you eat, blood flow increases to your stomach to help with digestion.
Taking a warm bath too soon pulls that blood toward your skin instead, which can slow digestion and strain your heart. In rare cases, this can even lead to dizziness or cardiovascular stress.
4. Skip the nightcap
According to a study published on November 5 in the journal Neurology, drinking heavily — defined as having three or more alcoholic drinks a day — is associated with a higher risk of severe bleeding strokes and faster progression of long-term brain damage.
