24d • Stroke Prevention Tips
🧠 Stroke-Proof Weekly Challenge - Week 5
Happy Sunday!
This week we’re focusing on calming the nervous system, improving sleep, and protecting our blood vessels.
Pick ONE of the challenges below and commit to it from Monday. Share in the group what you’re choosing and how you’ll make it stick 👇
🧘 1️⃣ Mindfulness Reset
Stress and depression more than double your stroke risk.
Perhaps you can do something to give you some time back and take the edge off it.
Do 5 minutes of slow breathing or mindfulness each day
Try:
- Box breathing (4-4-4-4)
- Physiological sigh (2 short inhales + long exhale)
- A quiet 5-minute body scan before bed
Why it matters: lowers stress hormones, reduces blood pressure, improves focus and emotional regulation.
😴 2️⃣ Sleep Upgrade
Protect your sleep window this week
Choose one:
✅ Go to bed 30 minutes earlier
✅ No screens for 30 minutes before sleep
✅ Keep your bedroom cool & dark
✅ Avoid caffeine after 2pm
Why it matters: poor sleep increases blood pressure, insulin resistance, and weight, whilst making it harder to eat healthy and exercise and worsens our mood - all of which add up to greater stroke risk
🩺 3️⃣ Know Your Numbers
Check your blood pressure. If you don't have a home blood pressure monitor think about getting one.
- Measure at home or at a pharmacy
- Take 2 readings morning & evening for 3 days
- Record the average
Targets:
✔ Ideal: <120/80
✔ Acceptable: <130/80
✔ Take action: ≥135/85 (home readings)
If elevated repeatedly, speak to your GP and begin lifestyle changes.
Why it matters:
High blood pressure is the #1 modifiable cause of stroke.
💬 Action step:
Post in the group:
✅ Which challenge you’re doing
✅ When you’ll do it
✅ What might get in the way (and your plan to avoid anything stopping you)
Small actions, repeated weekly lead to a massive lifetime impact.
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🧠 Stroke-Proof Weekly Challenge - Week 5
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