Hi everyone. I count that we've done 43 stroke prevention tips, pretty much every order day. We're going to pause the tips temporarily for a few weeks until the new year. Partly to free up time for Christmas and partly because I'm struggling to come up with more ideas! However, I will use that time to write some more stuff in the classroom section. We'll also still have our prevention catch up (next one on Sunday) and I hope we'll keep up our chats in the group too.

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.

Morning all I’m really struggling at the moment controlling my Hbac1. I’ve always found it a challenge but I’ve managed to keep it pretty low. Now it’s consistently high. Especially after lunch. Any tips?

These delicious foods have one thing in common: they’re packed with omega-3 fats, essential nutrients your body can’t make on its own - your heart, brain, and blood vessels depend on them. 🔬 Meet the Omega-3 Trio - ALA (alpha-linolenic acid): Found in plant foods. Your body can convert ALA into EPA and DHA, but only in small amounts. - EPA (eisosapentaneoic acid) & DHA (docosahexaenoic acid): Found mainly in oily fish. These are the most potent forms for protecting your heart, brain, and circulation. How Omega-3s Help Prevent Stroke? EPA and DHA support your cardiovascular system and brain health through multiple powerful mechanisms: 🛡️ Reduce inflammation - keeping blood vessels resilient 🛡️ Lower triglycerides - reducing artery narrowing 🛡️ Improve endothelial function - smoother, more elastic vessels 🛡️ Reduce arterial stiffness - easing strain on brain circulation 🛡️ Act as natural antiplatelets - lowering clot risk 🛡️ Lower blood pressure - a major stroke risk 🛡️ Reduce resting heart rate - supporting overall cardiovascular stability 📊 Science Spotlight Large-scale research shows that higher blood levels of omega-3 fats (especially EPA and DHA) are linked to a lower risk of ischemic stroke https://www.ahajournals.org/doi/10.1161/STROKEAHA.123.044281 ⭐ Best Food Sources of Omega-3 🐟 Top EPA & DHA Sources: Salmon, Mackerel, Herring, Sardines, Anchovies, Pilchards, Trout 🌱 Best ALA Plant Sources: Walnuts, Chia seeds, Flaxseed/linseed, Flaxseed oil, Hemp seeds, Pumpkin seeds, Rapeseed oil, Spinach, kale & leafy greens 💡 How to Get More Omega-3s Into Your Week 🍣 Eat 2 portions of fish/week (at least 1 oily) 🌰 Add walnuts to breakfast or salads 🌿 Sprinkle chia or flax into porridge or yoghurt 🫒 Cook with oils like flaxseed, walnut, or rapeseed 🥗 Include leafy greens like spinach and kale

For anyone coming to UKSF in sunny Aberdeen I'll be doing some talks on stroke and the environment in the Green zone of the exhibition hall and chairing a talk on individualised stroke prevention on Wednesday at 11am. Hope to see you there.