Happy Sunday everyone 🙌 This week is your chance to take one small step that can genuinely reduce your stroke risk - simple, doable, and powerful. 🧂 Challenge 1 The Salt Detective High salt raises blood pressure - the leading risk factor for stroke. Flip over one packaged food each day and check the salt content 🔍 It’s often far higher than you'd expect and most of what we eat comes from processed food, not the salt shaker. Watch out especially for bread, cereals, soups, sauces, and ready meals 🥖🥣🍲 Daily limit: Adults should have no more than 6 g of salt per day (roughly one level teaspoon). Reading the label:≤ 0.3 g per 100 g = low 1.5 g per 100 g = high - be mindful 🐟 Challenge 2 The Oily Fish Swap Swap one or two meals this week for oily fish: salmon, mackerel, sardines, herring, or anchovies 🐟 Aim for up to 2 portions per week. They’re rich in omega-3 fatty acids, which support both heart and brain health, and lower stroke risk. Easy meal ideas: - Tinned mackerel on wholegrain toast - Salmon with cherry tomatoes, avocado,  quinoa or brown rice, and olive oil & lemon drizzle Try this: Sardine & Egg Spread - 3 hard-boiled eggs - 1 can sardines (in oil) - 5–6 olives, sliced - 1–2 tbsp fresh parsley - 1 tsp Dijon mustard - Salt, pepper, smoked paprika - Optional: drizzle olive oil Blend until smooth and enjoy on wholegrain toast or oatcakes, or try it with salad, in a wrap, or as a dip with veggie sticks. Don’t eat fish? No problem. Try these instead: Walnuts, chia seeds, flaxseeds/linseed oil , hemp seeds (plant omega-3s) Try: avocado & chickpea bowl with olive oil and lemon, or Greek yogurt with berries and chia seeds 😤 Challenge 3 The 4–7–8 Breath Chronic stress raises blood pressure - a key stroke risk factor. Once a day, when stress hits, try this breathing technique - it helps calm the nervous system and ease tension. 4 — Inhale 7 — Hold 8 — Exhale The extended exhale activates your parasympathetic nervous system - your body’s natural calming response

This week, instead of thinking about habits to add I thought we might think about things to stop. Harmful substances like: 🍷 Alcohol 🚬 Smoking 🍔 Ultra-processed foods (UPFs) In order to quit a harmful substance there's a few steps you could take: 1: The “Awareness Reset” (Easy win) Before changing anything… just observe. For the next 7 days: Track alcohol intake (units) Notice any smoking/vaping triggers Identify UPFs in your diet (anything packaged, long ingredient list, engineered for taste) 💡 Aim: No judgement Just awareness Most people underestimate these by 30–50% 👉 This is your baseline. You can’t optimise what you don’t measure. 🥈 Step 2: The “Reduce by Half” Challenge Now we start nudging behaviour. Pick ONE of the following: Cut alcohol intake by 50% Cut cigarettes/vapes by 50% Replace 50% of UPFs with whole foods Examples: Beer → alcohol-free alternative Crisps → nuts / fruit / hummus & veg Ready meals → simple whole-food swaps 💡 Aim: Not perfection. Just meaningful reduction. 👉 This alone can significantly improve: Blood pressure Inflammation Metabolic health 🥇 Steop 3: The “Clean Week” (High impact) Go all in for 7 days: ❌ No alcohol ❌ No smoking/vaping ❌ No ultra-processed foods Instead: Water / sparkling water / tea / coffee Whole foods: meat, fish, eggs, veg, fruit, nuts, grains Cook simple meals (doesn’t need to be fancy) 💡 What to notice: Energy levels Sleep quality Cravings (they often drop after 3–4 days) Mental clarity 👉 This is where people often realise: “I didn’t know I could feel this good.” --- To do this it's usually best to replace the thing we're quitting with something positive. For example, you may want to have lots of fresh food on hand for tasty snacks instead of processed foods. 💬 comment below: Which option are you choosing? What’s your biggest challenge with this area?

This is week’s challenge is to choose one of 3 things that “future you” will thank you for. Pick one of: 1️⃣ Do one short burst of intensity Not a full workout. Not a huge time commitment. Just one moment in your week where you push a bit harder than usual: Brisk walk up a hill Climb a few flights of stairs Short fast-paced walk Only if your at a place in your recovery where this is safe. 💡 Why this matters: Cardiorespiratory fitness (VO₂ max) is one of the strongest predictors of survival we have. Even small doses of intensity can move the needle and significantly reduce stroke risk. 2️⃣ Check something you’ve been avoiding Be honest—there’s probably something you know you should check but haven’t. The longer you put it off the more it's slowly eating away at your health. This week, pick one: Blood pressure Weight or waist circumference Step count / activity levels Cholesterol Track your meals 💡 Why this matters: You can’t improve what you don’t measure. Most stroke risk builds silently—knowing your baseline is step one. 3️⃣ Go to bed 30 minutes earlier (twice this week) Just twice! 💡 Why this matters: Sleep affects: Blood pressure Blood sugar Appetite Energy to exercise It’s one of the most powerful—and most ignored—health levers. Just a couple of early nights can set you up to be much healthier. It's but about perfection. Not a complete lifestyle overhaul. Just 3 small actions that shift your trajectory very slightly in the right direction. 👇 Your Turn Comment below with: Which 1 thing you’re committing to this week. Future you is watching 👀

With holidays like Easter approaching, it’s natural for routines to shift. Visiting family, travelling, or spending time away from home can disrupt usual eating habits, activity levels, and sleep. The good news? You don’t need to be perfect. Keeping just a few key healthy habits can make a meaningful difference to stroke prevention and overall wellbeing. You can enjoy the break and look after your health. 🍽️ Start with the good stuff Fill half your plate with vegetables, salad, or soup before reaching for richer dishes. They will fill you up so you’re less likely to overeat richer foods. Try: a small bowl of vegetable soup before the main meal. 🚶 Move after you eat Even a short walk helps regulate blood pressure and blood sugar after larger meals. Try: a 10‑minute stroll after lunch - invite others to join you. 🟢 If your usual exercise routine isn’t possible, don’t give up completely. Do something, even a little, every bit of movement counts. 💧 Be mindful with alcohol Alcohol can raise blood pressure. Alternating drinks with water helps hydration and control. Try: sparkling water with lemon between alcoholic drinks. 🕐 Don’t skip meals Skipping meals to “save room” often leads to overeating later. Try: Greek yoghurt, a boiled egg, or a light snack earlier in the day. 🧠 Eat slowly It takes time for your brain to recognise fullness. Try: put your fork down between bites or pause halfway through and check how you feel. 💊 Keep up your medication Changes in routine can make medicines easier to forget. Try: set a daily phone reminder, even during holidays. 😴 Protect your sleep Late nights and poor sleep can affect blood pressure and energy levels. Try: keep a regular bedtime where possible. 💚 Be kind to yourself One heavier meal doesn’t undo your progress. What matters is what you do next. Try: if one meal was rich, choose something lighter later — no guilt, just balance. 🌱 REMEMBER Small, consistent choices, especially during changes in routine have a real impact on blood pressure, cholesterol, and stroke risk. You don’t have to be perfect. Just keep going.

Last night the clocks moved forward and we lost an hour of sleep. It might seem small, but your brain, heart, and blood vessels can still feel the effects. Why this matters for stroke prevention? In the days after the spring time change, studies show a small rise in stroke risk.This happens because your body clock (circadian rhythm) takes time to catch up even when the clock on the wall has already changed. What your body may be experiencing today: That missing hour can: - Slightly raise blood pressure - Increase stress hormones - Activate the “fight or flight” response - Make blood a little more prone to clotting 🌿 Your Clock Change Protection Plan ✔️ Go to bed a little earlier (even 15–30 minutes helps) ✔️ Get morning daylight to help reset your body clock ✔️ Keep moving - a short walk supports circulation and mood ✔️ Limit caffeine and alcohol later in the day ✨ Already doing these healthy habits? That’s a great foundation. You are already supporting your brain and heart. 👉 Perhaps add just one more small step this week: Create a short wind-down routine (5–10 minutes is enough) This could be: - A warm shower - Gentle stretching - Quiet reading - Breathing exercises - A calming herbal tea These small signals help your body settle faster and adjust more smoothly after the clock change. 🌱 A gentle reminder Stroke prevention isn’t only about big changes It is about consistently supporting your body. 💬 Do you notice the impact of the clock change on your sleep or energy? What helps you adjust - earlier bedtime, morning walks, or something else? Which habit would you add to support a good night’s sleep? Feel free to share your ideas with the group