Winter can increase the risk of strokes, especially in older adults and people with certain medical conditions.

Cold weather affects the body in several ways—narrowing blood vessels, raising blood pressure, and making blood more likely to clot—all of which can trigger a stroke.

Here are practical ways to reduce the risk of stroke during winter

What You Should Do

1. Know the Stroke Warning Signs (F.A.S.T.):

Face drooping

Arm weakness

Speech difficulty

Time to call emergency services

2. Keep Warm

Dress in layers, wear gloves, socks, and a hat.

Keep your home at a comfortable temperature (ideally 18°C / 64°F or higher).

3. Monitor Your Blood Pressure

Check it regularly, especially if you have hypertension.

Take all prescribed medications without skipping doses.

4. Stay Active Indoors

Do light exercises like stretching, walking around the house, or yoga.

Aim for at least 20–30 minutes of movement daily.

5. Stay Hydrated

Drink plenty of water, even if you don’t feel thirsty.

Proper hydration helps prevent thickening of the blood.

6. Limit Alcohol and Avoid Smoking

Keep within recommended limits (1 drink/day for women, 2 for men).

Smoking damages blood vessels and increases clot risk.

7. Eat a Heart-Healthy Diet

Focus on fruits, vegetables, whole grains, and lean protein.

Reduce salt, saturated fat, and sugar.

What You Shouldn’t Do

1. Don’t Ignore Cold Symptoms

Cold weather can mask symptoms of high blood pressure or stroke.

Seek help if you feel dizzy, weak, or confused.

2. Don’t Overexert Yourself in the Cold

Avoid sudden heavy activity like snow shoveling or lifting, especially if you’re not used to it.

Warm up slowly if you must go outside.

3. Don’t Stay Sedentary

Long periods of inactivity slow circulation and increase stroke risk.

Get up and move every hour.

4. Don’t Isolate Yourself

Loneliness and depression increase in winter and can affect your health.

Stay in touch with friends, family, or support groups.

5. Don’t Delay Medical Help

If you suspect stroke symptoms, call emergency services immediately.

Never “wait and see”—time is critical.