Jul 5 • Stroke Prevention Tips
🧠 Stress and Stroke: Is There a Link?
Most of us experience stress from time to time. A little stress can help us stay alert, focus, and deal with life's challenges. But when stress becomes ongoing, it can start to affect our health including our risk of stroke.
Why can chronic stress increase stroke risk?
When we feel stressed, our body switches into its "fight or flight" response. Stress hormones are released to help us deal with a challenge. For a short time, this response is helpful.
But when stress continues for weeks or months, it can:
🩸 Raise blood pressure
🍬Raise blood sugar levels
🩸Make the blood more likely to clot
🔥Increase inflammation throughout the body
Over time, these changes can damage blood vessels and increase the risk of stroke.
Chronic stress can also make it harder to maintain healthy habits. People under stress are often more likely to exercise less, eat less healthy foods, sleep poorly, smoke or drink more alcohol.
Looking at the Evidence
An INTERSTROKE analysis found that ongoing psychosocial stress was linked to a higher risk of stroke. People experiencing persistent stress at home were almost twice as likely to have a stroke, while those experiencing stress at work were almost three times as likely. The risk was even higher for people experiencing stress both at home and at work (https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2799352).
It's not only ongoing stress that matters. The same study found that major life events in the previous year such as serious family conflict, the death of a spouse, or marital separation were also linked to a higher risk of stroke. The risk increased even further when people experienced two or more major life events within the same year.
It's important to remember that stress alone does not cause a stroke. Stroke usually happens because several risk factors come together. However, learning to manage stress is one important way we can help protect our health.
The encouraging news is that the study also found people who felt more in control of how they handled life's challenges had a lower risk of stroke, even when the stressful situations themselves didn't go away.
Practical ways to manage stress
🌬️ 1. Try the "Long Exhale"
Breathe in for 3–4 seconds and breathe out for 5–6 seconds. A longer out-breath activates your body's relaxation response and can help you feel calmer within minutes.
🥗 2. Nourish Your Body
Aim to include:
✅ Leafy green vegetables
✅Berries and other colourful fruit
✅Oily fish, walnuts, and other sources of omega-3 fats
✅Oats and wholegrains
✅Plenty of vegetables
Try to limit excess salt and alcohol, as both can raise blood pressure.
🚶♀️ 3. Move Every Day
Even a 30-minute walk can reduce stress, improve your mood, lower blood pressure, and help you sleep better. Regular physical activity is one of the best ways to protect your brain and heart.
🌳 4. Spend Time Outdoors
Time in a park, garden, woodland, or other green space can help reduce stress and improve wellbeing. Even 20–30 minutes outdoors can make a difference.
✍️ 5. Write Your Thoughts Down
Writing down your worries, thoughts can help clear your mind and improve sleep. Many people find journaling helps break the cycle of overthinking.
🤝 6. Stay Connected
Stress often feels heavier when we carry it alone. Talk to family, friends, neighbours, or trusted colleagues. Social support is one of the strongest protectors against the harmful effects of stress.
💬 This Week's Challenge
Choose one stress-management habit and practise it every day for the next 7 days. Use your Stroke-Proof Weekly Habit Tracker to mark each day you complete it.
What will your one habit be this week?
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🧠 Stress and Stroke: Is There a Link?
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