6 Sleep Habits That Increase Stroke Risk
A study published in Neurology (May 2025) analyzed 4,500 adults aged 62. They compared those who had experienced strokes with those who hadn’t.
- Irregular sleep duration (significant variation in how long you sleep nightly)
- Short sleep duration (typically less than 6 hours)
- Long sleep duration (typically more than 9 hours)
- Frequent daytime napping (especially naps longer than 1 hour)
- Late bedtime (going to sleep very late consistently)
- Poor sleep quality (difficulty falling or staying asleep, frequent awakenings)
Here’s what the data revealed:
People with 5 or more of these issues had 5x the stroke risk.
How to fix it?
3 hours before bed:
↓ Dim lights and reduce screen exposure
↓ Avoid stimulating activities — start winding down
2 hours before bed:
↓ Finish your last meal
↓ Cut off caffeine and alcohol intake
1 hour before bed:
↓ Avoid all screens and bright light
↓ Engage in relaxing activities like reading, meditation, or gentle stretching
Coffee with Sugar Is… Anti-Aging?
Coffee often gets demonized, especially when it’s not “pure. But according to a recent UK Biobank study (171,000+ people), even moderate coffee with sugar was linked to longer lifespans.
What they found:
- People who drank 1.5–3.5 cups/day lived longer
- This held true even when adding sugar (about 1 tsp—not a Frappuccino)
- Unsweetened coffee also showed benefits
- Artificial sweeteners? Not so much.
Coffee is loaded with antioxidants, polyphenols, and brain-protective compounds.
Pro tips:
- Add collagen, cinnamon, or lion’s mane for functional benefits
- If sensitive, try cold brew or L-theanine + espresso to reduce jitters
- Hydrate with water before your first cup
Every bite either fuels your brain’s future — or fires its decay.
3 Common Nutrient Deficiencies That Cause Memory Loss
Brain fog?
Memory lapses?
Trouble focusing?
You might jump to Alzheimer’s.
But according to the latest research, these 3 reversible conditions often present the same symptoms:
1. Vitamin B12 Deficiency
- Affects neurotransmitter production & DNA synthesis
- Linked to confusion, memory loss, and even paranoia
Elevated homocysteine is a major stroke & dementia risk
2. Vitamin D Deficiency
- Vital for synaptic communication and memory
- Linked to visual memory decline and mood disorders
- Most high-performers are insufficient, especially if working indoors
3. Thyroid Dysfunction
Both hypo and hyperthyroidism cause:
→ Forgetfulness
→ Slowed cognition
→ Emotional volatility
Test these markers:
- Homocysteine
- Vitamin D (aim for 50+ ng/mL)
- B12
- TSH, Free T3, Free T4
A Food Spice That Can Prevent Brain Fog
At the 2023 Crohn’s & Colitis Congress, researchers shared that Curcumin, the active compound in turmeric, helped reduce symptoms of ulcerative colitis when paired with another herb (QingDai).
It’s also shown to:
- Support gut lining
- Reduce neuroinflammation
- Improve joint and immune function
Why this matters:
- Gut inflammation = brain fog
- IBS/IBD = higher risk of depression
- Curcumin improves gut-brain axis signaling
Use it like this:
- Choose bioavailable curcumin (look for piperine or liposomal delivery)
- Stack with ginger, omega-3s, and fermented foods
- Use daily for 30–60 days for full effect
That’s it for now.
Remember: sleep, live, and eat like your life depends on it, because it does.
