5 Natural Stress-Relief Techniques That May Lower Stroke Risk

Have you ever experienced extreme stress – so much so that it gave you headaches? Did it feel like your brain was about to explode? If so, you understand how stress influences your neurological health. Studies have shown that chronic stress might even increase your risk of stroke, a condition that occurs when the blood supply to a part of the brain is interrupted, leading to brain cell death from lack of oxygen and nutrients.

According to the World Health Organization (WHO) Eastern Mediterranean Region, 1.5 crore people worldwide suffer a stroke every year. Of these, 50 lakh succumb to the illness.

In light of the alarming data, it is crucial to take all necessary measures to reduce your risk of stroke. While diet and healthy lifestyle choices like quitting smoking and limiting alcohol consumption play a vital role, stress management is also important.

Also Read: The Silent Thyroid Crisis: How Chronic Stress or Burnout is Fueling Thyroid Surge in Women

How Chronic Stress Contributes To Stroke Risk

A recent study published in the journal Neurology found that moderate stress was associated with a 78% increased risk of stroke in females, while high stress was associated with a 6% increased risk of stroke.

Another study in Cureus suggested that "psychological distress increases, more than twice, the odds of stroke among the adult population in the United States."

According to Dr Murali Krishna CH V, Senior Neurologist, CARE Hospitals, Malakpet, Hyderabad, "When a person is under constant stress, the body produces more stress hormones like cortisol and adrenaline. These chemicals make the heart beat faster and blood pressure rise," he explains.

Over time, this damages the blood vessels and increases the chances of blood clots. High blood pressure and blocked arteries are two of the biggest reasons for stroke, and chronic stress makes both worse.

Natural Stress-Relief Techniques That May Lower Stroke Risk

Regular physical activity

Regular exercise, or even physical activity like brisk walking, yoga, or cycling, helps release ‘happy hormones’ that fight stress and keep blood vessels healthy. Additionally, exercise can lower blood pressure, increase the levels of good cholesterol, and improve the overall health of the blood vessels and heart.

Meditation and deep breathing

Meditation and deep breathing calm the nervous system and bring blood pressure down. They reduce stress by activating the parasympathetic nervous system, which promotes relaxation and lowers the body's stress response. Dr Krishna says, “Yoga and meditation slow down the body’s stress response, making the heart rate and blood pressure come down naturally. Deep breathing gives the body more oxygen and signals the brain to relax.”

Spending time in nature

Spending time in nature lowers the stress hormone cortisol, which in turn reduces stress. Doing so also lowers blood pressure and heart rate while also improving mood and mental well-being.

Listening to calming music

According to a 2021 study published in the European Psychiatry, listening to music reduces stress by calming two key systems: the Hypothalamic-Pituitary-Adrenal (HPA) axis, which lowers the stress hormone cortisol, and the Autonomous Nervous System (ANS), which decreases heart rate, blood pressure, and other signs of physiological arousal.

Socialising with family and friends

Getting together with family and friends and connecting with them can effectively reduce stress by providing emotional support, increasing feelings of belonging, improving mood, and offering new perspectives on challenges.

Also Read: Why Being Stressed Causes Stomach Pain In Some People

How Much Time In A Day Should You Dedicate To Stress Management?

“You don’t need to spend hours,” says Dr Krishna, adding that even 15–20 minutes daily of focused relaxation, meditation, or breathing practice shows benefits. “Ideally, 30 minutes of combined stress-relieving activity like walking, yoga, or mindfulness is very effective.”

The key is regularity; doing a little every day works better than doing a lot once in a while.

Conclusion

According to Dr Krishna, managing stress is not just about peace of mind; it is about protecting your brain and your heart.

He says, "By making small daily changes like regular exercise, mindful breathing, healthy eating, and proper rest, you can cut down your stroke risk significantly."

Stress is unavoidable, but how you handle it can make all the difference for your long-term health.