Yes, we're back at blood pressure. After dozens of Stroke-Proof tips I think we've reached the point where any new tips we can come up with would be so minor in their importance that we'd be diluting the key messages. So, back to the start and the most important of all.... There are lots of things we can do to reduce our risk of stroke. But one stands above almost everything else: Getting blood pressure under control. It is not glamorous. It will not generate the same excitement as a full-body scan, a biological-age test or a new supplement. But the size of the prize is enormous. The INTERSTROKE study compared 13,447 people who had experienced a first stroke with a similar number who had not, across 32 countries. Having hypertension—or a measured blood pressure of at least 140/90 mmHg—was associated with almost three times the odds of stroke. At a population level, high blood pressure accounted for an estimated 47.9% of stroke risk. Its contribution was even greater for bleeding within the brain. The Global Burden of Disease study reached a remarkably similar conclusion using a very different method. It estimated that high systolic blood pressure contributed to around 55.5% of all healthy years lost to stroke worldwide in 2019—more than any other risk factor. These figures do not mean that lowering blood pressure would instantly prevent exactly half of all strokes. Population-attributable estimates are not the same as the benefit of an individual treatment. But they tell us something hugely important: Blood pressure sits at the centre of the stroke-prevention opportunity. Does lowering it genuinely prevent stroke? Yes. And this is not based only on association. It has been tested in large randomised trials. An individual-participant meta-analysis (combination of trials) combining around 350,000 people from 48 trials found that every 5 mmHg reduction in systolic blood pressure reduced the relative risk of stroke by about 13%. The greater the blood-pressure reduction, the greater the average benefit.

Many stroke risk factors, such as smoking, high blood pressure and diet, can be modified. However, factors in our environment also matter. Air pollution is one of the most important environmental factors that can increase the risk of stroke. Around 20 years ago, the American Heart Association published its first scientific statement highlighting the association between exposure to air pollution and cardiovascular disease, including stroke. More recently, the Global Burden of Disease study identified air pollution as one of the important risk factors for stroke worldwide. It estimated that 16.6% of stroke-related disability and premature death was linked to ambient particulate air pollution (1). Scientists are still learning exactly how air pollution affects the heart and brain. Tiny particles in polluted air can be breathed deep into the lungs, where they trigger harmful changes in the body. These changes can damage blood vessels, raise blood pressure, increase inflammation, and make the blood more likely to clot. Over time, this can increase the risk of stroke (2). Fine particulate matter (PM2.5) In recent years, research has focused on PM2.5, which are tiny particles measuring 2.5 micrometres or less in diameter. PM2.5 particles come from many sources, including: - Road traffic pollution - Factories and industrial emissions - Burning coal, wood, or oil - Wildfires - Commercial cooking - Dust from roads and soil Most studies have examined the relationship between the overall amount of PM2.5 in the air and cardiovascular risk. However, the health effects may also depend on what the particles are made of and where they come from. Research suggests that pollution from traffic, industry, burning coal, oil or wood, and dust is associated with a higher risk of heart disease and stroke (3). Why does this matter? People who live near busy roads or areas with higher levels of air pollution may be exposed to greater health risks over time. Air pollution may also contribute to conditions such as high blood pressure and diabetes, which further increase stroke risk.

I'm interested to share today's Stroke-Proof tip because it's an area I hadn't really thought as a risk factor before, but I know realise that it very much is! When people think about preventing stroke they think about: 🏃 Exercise 🥗 Diet 🚭 Smoking 🩸 Blood pressure 💊 Cholesterol Very few people think about their gums. Periodontal (gum) disease is a chronic inflammatory condition caused by bacteria around the teeth. Those bacteria don't always stay in your mouth. They can enter the bloodstream, increase systemic inflammation, damage blood vessels and may contribute to atherosclerosis and blood clot formation. Several large studies have found that people with periodontitis have a significantly higher risk of stroke. The latest systematic review analysed 36 studies involving more than 7.6 million people and found that periodontal disease was associated with around a 72% higher odds of stroke, with an even stronger association for ischaemic stroke. (PubMed) Fortunately... A recent systematic review found that treating periodontal disease—particularly regular professional dental scaling—was associated with a lower risk of future ischaemic stroke. (PubMed) Now, this doesn't prove that brushing your teeth prevents stroke. People with good oral hygiene often have other healthy habits too, and most of the evidence is observational. But we already know that good oral health has many benefits, and there's increasing evidence that it forms part of overall cardiovascular health. So if you're trying to become Stroke-Proof, don't stop at the gym or the kitchen. ✅ Brush twice a day with fluoride toothpaste ✅ Clean between your teeth every day (floss or interdental brushes) ✅ See your dentist regularly ✅ Don't ignore bleeding gums—they're common, but they're not normal. However.... Be cautiuous with broad-spectrum antiseptic mouthwashes (particularly chlorhexidine, unless specifically prescribed by your dentist).

Hello everyone, When it comes to improving our health, knowing what to do is only part of the journey. The real challenge is turning healthy choices into everyday habits. Stroke prevention isn't about being perfect. It's about making small, healthy choices consistently over time. Whether it's adding more vegetables to your meals, taking a 10-minute walk, checking your blood pressure, or going to bed at the same time each night, these small daily actions can make a real difference to your health. Tracking your progress makes it easier to build lasting habits. That's why we're excited to introduce the Stroke-Proof Weekly Habit Tracker - a simple way to stay motivated, celebrate your progress, and turn small healthy choices into lifelong healthy habits. How it works: - Print your tracker (available in the Classroom) and keep it somewhere you'll see it every day, such as on your fridge or desk. - Each Sunday, write down your healthy habit of the week on your tracker. - Tick the box each day you complete the habit. - Bring it along. After completing four weeks, bring your tracker to our Monthly Community Meeting to receive an Official Certificate of Achievement in recognition of your dedication and commitment to improving your health. By using this tracker, you're not just ticking boxes. You're building healthy habits, staying accountable, and celebrating your progress. If you miss a day, don't give up. Simply start again the next day. Progress comes from consistency, not perfection. Are you ready to get started? Print your tracker today, write down this week's healthy habit, and let's build healthier habits together.

Most of us experience stress from time to time. A little stress can help us stay alert, focus, and deal with life's challenges. But when stress becomes ongoing, it can start to affect our health including our risk of stroke. Why can chronic stress increase stroke risk? When we feel stressed, our body switches into its "fight or flight" response. Stress hormones are released to help us deal with a challenge. For a short time, this response is helpful. But when stress continues for weeks or months, it can: 🩸 Raise blood pressure 🍬Raise blood sugar levels 🩸Make the blood more likely to clot 🔥Increase inflammation throughout the body Over time, these changes can damage blood vessels and increase the risk of stroke. Chronic stress can also make it harder to maintain healthy habits. People under stress are often more likely to exercise less, eat less healthy foods, sleep poorly, smoke or drink more alcohol. Looking at the Evidence An INTERSTROKE analysis found that ongoing psychosocial stress was linked to a higher risk of stroke. People experiencing persistent stress at home were almost twice as likely to have a stroke, while those experiencing stress at work were almost three times as likely. The risk was even higher for people experiencing stress both at home and at work (https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2799352). It's not only ongoing stress that matters. The same study found that major life events in the previous year such as serious family conflict, the death of a spouse, or marital separation were also linked to a higher risk of stroke. The risk increased even further when people experienced two or more major life events within the same year. It's important to remember that stress alone does not cause a stroke. Stroke usually happens because several risk factors come together. However, learning to manage stress is one important way we can help protect our health.