Stroke prevention tips: 3 things to avoid after meals and 4 before bedtime

December 17, 2025 by salah

Speech trouble – you may slur your words or struggle to speak clearly.

The Stroke Association notes that the severity of a stroke depends on where it occurs in the brain and how much of the area is affected.

The good news? Around 80% of strokes are preventable, according to Centers for Disease Control and Prevention. While you can’t change some risk factors — like age, genetics, or ethnicity — lifestyle choices play a huge role in prevention. Simple changes after meals and before bedtime can go a long way in protecting your heart and brain health.

Habits to avoid after eating and before going to bed

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.

Here are a few things to avoid:

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.