Scientific research shows that during the winter months, more strokes occur between November and February than any other four-month period.

During this time, Americans celebrate Thanksgiving, Christmas, New Year’s and sporting events such as the college football national championship and the National Football League’s Super Bowl. The holidays can increase levels of perceived psychosocial stress, disrupt routines and interfere with exercise and sleep habits. Many Americans overeat and consume more alcohol than usual during the holiday season.

Increases in perceived psychosocial stress, sleep deprivation, excessive alcohol consumption, inactivity and overeating can increase risk for stroke.

Monitoring blood pressure, avoiding smoking, eating healthy, increasing physical activity and getting regular check-ups can prevent stroke. A person having a stroke may experience loss of balance, headaches, dizziness, blurred vision or vision loss, drooping face, arm or leg weakness or difficulty speaking.

“Stroke is a sudden death of brain cells due to lack of oxygen caused by a blockage of blood flow or artery rupture,” says Dr. Matt Ashley, chief medical officer of Centre for Neuro Skills. “As the holiday season approaches, it is crucial that people take precautions to prevent a stroke. Cold weather can increase blood pressure and in turn, stroke risk.”

Researchers recommend the following advice/strategies to successfully navigate the holiday season:

• During the holiday season, be intentional and thoughtful about eating, sleeping and moving.

• As much as possible, focus on consuming unprocessed foods such as whole grains, fresh fruits and vegetables, and lean meats. If you’re pressured to eat unhealthy foods or rich desserts, put small amounts on the plate and eat a few small (“polite”) bites.

• Limit your alcohol intake.

• Try to get at least seven hours of sleep each night. Good sleep hygiene practices include “winding down” about an hour before bed to signal sleep. Turn off electronics and quiet the environment during this time — enjoy the fire in the fireplace, a warm cup of decaffeinated tea or reflect quietly on the memorable moments of the day.

• Keep moderate exercise in the daily routine during the holidays. Take a brisk, 30-minute walk with family or friends and discuss the events of the day or review meaningful events since you last spoke.

Be realistic and set reasonable expectations for the holiday season. Make a list and prioritize the important activities you want to attend. Try to pace yourself and do not take on more responsibilities than you can handle. Ask for help as you need it and let others share the responsibility for holiday tasks.

• Develop a holiday budget and keep track of your spending. Overspending can lead to negative emotions and unwanted financial stress when the bills arrive after the holidays. Look for holiday activities that are low cost or free, such as viewing lights or decorations, window shopping or listening to carolers. If you are cooking, consider giving holiday treats as gifts, or give other homemade items as gifts.

• Stay connected. Take time to reach out and contact friends or family members. Think about someone in your community who is alone during the holidays and invite them to your celebration or share left-overs with them. If you have a faith practice, plan to attend religious celebrations.

• Be mindful and stay in the moment. Live in and enjoy the present. Try not to put all your energy (and expectations) into a single day (Christmas, New Year’s Eve) or event. Look to the future with optimism and focus on the things you are grateful for.

The acronym for recognizing the signs of stroke is BE-FAST:

B – loss of balance, dizziness or severe headache;

E – changes in vision, such as blurry vision or loss of vision;

F – facial drooping on one side;

A – arm or leg weakness, particularly on one side of the body;

S – speech difficulty or loss of the ability to speak; and

T – time. A stroke is a medical emergency. Call 911 immediately.