Chronic stress is a major cause of stroke and is one of the 10 factors identified by the INTERSTROKE study that cause 90% of strokes. However, most people have no way to catch rising stress. We usually spot it when it's too late. So today's tip: Once a day ask yourself: “Am I reacting more than I’m responding?” If yes → use 30 seconds of slow breathing or a short walk. It’s a simple cue that interrupts stress-driven cortisol surges. Then use the headspace you've bought to do something constructive that will meaningfully reduce your stress going forward. Tackle the underlying cause of your stress.

This tip is a little different. I wanted to share something I've been using recently during the resident doctor strikes that has really helped me to make sure I'm not missing anything for our stroke patients. It's a mnemonic that covers most of the things we need to check in stroke patients to help prevent future strokes. You might use it to make sure you had all the right tests, or medical professionals in the group might want to use this on the ward. BALD DADDIES B - Blood pressure optimised A - Antiplatetlets (Aspirin or Clopidigrel) or Anticoagulation L - Lipids (cholesterol) treatment D - check for or optimise diabetes D - Doppler scan of neck arteries A - AF screen - ECG and heart monitor D - Diet and Drink advice D- Driving advice I - Info leaflet on Stroke E - Exercise advice S - Smoking cessation advice Let me know what you think!!

I've already mentioned the importance of avoiding inactivity several times, but it's not all about formal exercise. In fact, most of your daily calorie burn doesn’t come from workouts — it comes from NEAT: 🧍‍♂️ Non-Exercise Activity Thermogenesis. That means all the movement you do outside of formal exercise — walking to meetings, standing while on the phone, tidying up, pacing when you think, gardening, carrying shopping... ♥️ I've even read one study that suggests fidgeting might be a major reason why some people keep weight off easier than others! 👉 Research shows that people with higher NEAT have lower blood pressure, lower insulin resistance/diabetes risk, and a reduced risk of stroke and heart disease — even when their gym time is the same. 👉 Sitting for long stretches, on the other hand, is linked to higher all-cause mortality, regardless of exercise levels. 🧠 How to integrate this: Find 3 extra ways to move more in your normal day. Here are some ideas: 🚶 Park further away (I always park at the top of the multistorey at work and make myself take the stairs) or get off the bus one stop early ☎️ Take phone calls standing or walking 🪑 Set a timer to stand every 30–45 minutes 📺 March on the spot during TV ads 🧹 Do one 5-minute tidy-up sprint before bed Each small movement nudges your metabolism, circulation, and blood pressure in the right direction. Over time, these micro-movements compound. Let me know what you're going to try!

Annual travel insurance renewal - insure For I've renewed my annual multidrop Europe travel insurance policy today for my wife and I. If you are looking for a travel policy that I think is decent value for money, £170. Insure For.com - rock insurance.

I'm writing this post on Sunday which for me is weekly planning day. Most of us don’t fail because we lack motivation — we fail because we don’t have a plan. A planning ritual is a planned period of time when when you pause, look ahead, and set yourself up for success. Think of it as your “control room” for stroke prevention (and other things that are important in your life) — the place where you make sure the important things actually happen, not just sit on your to-do list. For example, this is when I schedule in my runs, gym sessions and grocery shopping. All essential to keep me active and eating a healthy diet. Here’s how to build your ritual: 1. 🕖 Pick your time and day . Morning or evening — whichever you can do consistently. 2. 🪞 Create a cue. Link it to something you already do — like after brushing your teeth or making your first coffee 3. 🥐 Make it desirable. I only allow myself a pastry once a week. During planning time I get to have that pastry with a coffee. For that reason alone, I always want to do my planning session. 4. ✍️ Check your compass. Review your key habits: exercise, sleep, blood pressure, food choices, and stress management. When are you going to do these things or do the things that enable them (e.g. buying healthy groceries). What have you got in the diary this week that you actually don't need to do, or at least not as much as the above? 5. 🔒 Lock it in. Write down on your calendar all the things you need to do and when. Make the invisible visible. 6. 🧩 Reflect on your week. Look back at what worked and what didn’t. Adjust your plans to learn the lessons from the last week. Celebrate every win, no matter how small. I think of this as being in "Commander" mode. The rest of the week your move to "Commando" mode - executing on the plans from the commander while still having some autonomy in the moment. People who consistently protect their brain and overall health and succeed with their life goals don’t rely on willpower — they rely on systems.