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

Thanks to everyone for today's meeting. It was a real pleasure to catch up as always. Could I ask a small favour please? I've recently joined a website where doctors get online reviews. As I have only just joined I currently haven't got any reviews and wanted to start with yourselves to get the ball rolling. Would you mind please clicking on this link and submitting a review for me? Thanks for your help. https://www.doctify.com/uk/review/JWE8oi/single

Hi, I am curious to know how other people's experience has been who were not treated on the stroke ward for whatever reason. I feel, from my experience that there is a huge difference in the stroke specific support you receive and when this happens early on, it negatively impacts your recovery. For example, I was on a vascular ward for 4 weeks (my stroke occurred during surgery), I saw the Stroke team once, I didn't see any of the stroke therapy team and therefore was not given the physio etc I needed until I reached a neuro rehab ward, but which time i had additional problems such as a frozen shoulder. I have had eye problems since the stroke and the consultant I saw today was shocked I hadn't been referred to a specialist Stroke Optometrist when I was still in hospital. I was not given any contact at the Stroke Association until I joined the Stroke group in Aintree (who informed me this was normally done before you left hospital)). My stroke was last July and I feel it's become more and more apparent that if you are not treated on a stroke ward, you do not get the same level of stroke care or follow up. I can't be the only one. How many of us slip through the net? I feel it is an area that needs attention to make sure everyonehas the same care/experience. I understand staffing issues, I am a nurse, in the same trust. The focus is very much on the acute care a the time of the stroke, which of course is important. But if you are just left after that and only then get help if you are lucky enough to join a group, or see the right eye doctor, or ask the right questions (if you can) that surely is not ok?

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 👀

Just a quick reminder that we have a catch up in the dairy tomorrow at 7pm. Really looking forward to hearing how everyone is getting on. See you tomorrow.