6d (edited) • Stroke Prevention Tips
Stroke-Proof Weekly Challenge (Week 2)
Happy Sunday! 🙌Hope you’ve had a great week and made progress reducing your stroke risk.
This week’s format is the same: 3 simple ways to reduce stroke risk.
👉 Pick ONE of the 3 to focus on this week, start tomorrow (Monday), and post in the group what you’re choosing — accountability = power
1) 🏃♂️ ACTIVE CHALLENGE: Add cardio (just a little more)
Cardio fitness is one of the strongest predictors of long-term brain and heart health.
✅ This week: Do a bit more cardio exercise than your norm.
If your normal exercise is very little it could just be going out for a couple of 20 minutes walks.
If your very fit it could be 4 high intensity sessions. Tailor to suit your current level.
Examples:
- brisk walk (fast enough to raise breathing)
- jogging / cycling / swimming
- treadmill incline walk
- skipping / rowing
Goal: get mildly out of breath (but still able to speak in short sentences).
2) 🥕 DIET CHALLENGE: Crudités before meals
This is a brilliant “hack” that helps blood sugar control and appetite without dieting misery.
✅ This week:Eat a bowl of crudités (chopped up veggies) BEFORE one main meal per day (lunch or dinner)
Options:
- carrots, cucumber, peppers, celery, cherry tomatoes
- add hummus / tzatziki / cottage cheese if you want
Why it works: fibre before meals makes you feel fuller and also slows glucose absorbtion giving you better blood sugar control.
3) 🩺 MEDICAL CHALLENGE: Check your numbers
Most people don’t realise their cholesterol or blood sugar has drifted until it causes damage.
✅ This week:Check when you last had:
- Cholesterol (including LDL / non-HDL)
- HbA1c (average blood sugar)
Then ask yourself:
- Was it within target?
- Has it been more than 12 months, 3 months if it was high or you changed your treatment?
- Do I actually know my numbers?
If you’re unsure: book a blood test / GP review.
See the info in the classroom for more info on your blood targets or just ask me.
🔥 Your mission this week...
Comment below with:
✅ Which ONE challenge you’re choosing this week and
🧠 How you’ll make it stick (when / where / how)
Then during the week keep us posted on how it's going 💬
Weekend: reflect on what you learned 📝
One small improvement per week = a totally different life in 12 months. 🚀
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Stroke-Proof Weekly Challenge (Week 2)
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