Has anyone tried a Med Diet? And if so would they recommend if?

Yesterday I had the pleasure of attending the Warrington Moving On Stroke Group for their Make May Purple dinner. And, as always, I came away genuinely motivated. Groups like this do something incredibly powerful. They bring people together after one of the most frightening and life-changing events imaginable. They offer friendship, confidence, humour, shared experience, encouragement, accountability, and hope. They help people feel less alone. I don't see it as a “nice to have”. But as a real part of health, so I looked at the research this morning: Poor social contact and stroke risk A 2024 systematic review and meta-analysis pulled together date from 19 studies, including more than 1.6 million people, and found that poor social relationships were associated with around a 30% higher risk of stroke. The same review also found that poor social relationships were associated with increased post-stroke mortality. Lim, M. H., et al. (2024). Poor social relationships and the risk of stroke and post-stroke mortality: a systematic review and meta-analysis. BMC Public Health, 24, 2287.Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11373457/ There was another earlier major meta-analysis by Valtorta and colleagues, published in Heart in 2016, which found that loneliness and social isolation were associated with a 32% increased risk of stroke. In the same analysis, poor social relationships were also associated with a 29% increased risk of coronary heart disease. Valtorta, N. K., Kanaan, M., Gilbody, S., Ronzi, S. and Hanratty, B. (2016). Loneliness and social isolation as risk factors for coronary heart disease and stroke: systematic review and meta-analysis of longitudinal observational studies. Heart, 102(13), 1009–1016. Available at: https://pubmed.ncbi.nlm.nih.gov/27091846/ There are several possible reasons for this. People who are socially connected are often more likely to stay active, eat better, attend appointments, take medication, notice changes in their health, and seek help earlier.

💜 As it is Stroke Awareness Month, this week’s challenge is simple: Encourage one person to check their blood pressure. A parent, partner, friend, work colleague, neighbour, or someone from your community. Working in stroke services in the NHS, we hear these conversations far too often: 💬 “I didn’t know I had high blood pressure.” 💬 “I felt fine, so I never checked it.” 💬 “I stopped taking my medication because it didn’t agree with me, and I stopped checking my blood pressure too.” High blood pressure is one of the leading risk factors for stroke, yet it often causes no symptoms. Many people feel completely well while silent damage is happening to the brain, heart, and blood vessels. It is always working against you. Until one day it isn't silent anymore. When your blood pressure is creeping up, your body is sending you a message. It's not random. It's not just "getting older." "I'm asking for help, please don't ignore me". The positive message is that small actions can make a significant difference: ✅ Staying physically active ✅ Improving sleep and stress management ✅ Reducing salt intake ✅ Avoiding smoking and excess alcohol ✅ Regular blood pressure monitoring ✅ Taking medication as prescribed ✅ Speaking to a healthcare professional about side effects rather than stopping treatment Stroke prevention does not always begin in hospital. It begins with awareness, conversation, and simple preventative steps taken early. This week, take a moment to ask someone: 💬 “Have you checked your blood pressure recently?” One small conversation could help prevent a stroke. 💜

https://youtu.be/abwH9rIT18I

Have a look at this week’s simple, brain‑healthy challenges. No pressure, no perfection. Small steps still count. 🌿 1. Nature Steps Week Walk for Your Brain The challenge: Spend 20–30 minutes walking in nature, at least 3 times this week. Parks, beaches, woodland trails, gardens, riverside paths - every step counts. Personalise your walk 🌅 Start the day with a morning walk 📵 Try a phone‑free stroll 👟 Set yourself a step goal 👯 Walk with a friend Why it matters Regular walking: - changes the structure of the brain, boosting areas linked to memory and learning - increases “feel‑good” neurotransmitters like dopamine and serotonin, helping reduce stress and improve mood - lowers blood pressure - improves circulation - helps reduce blood glucose levels 🌙 2. “3 Hours Before Bed” Week Close the Kitchen Early The challenge: Finish eating at least 3 hours before bedtime, every evening this week. Evening swaps 🍵 Herbal tea instead of late‑night snacks 📖 Reading instead of grazing 🕯️ A relaxing bedtime routine Why it matters Avoiding late‑night eating may help to: - improve sleep quality - support better blood sugar balance - aid digestion Small changes in the evening can make a big difference overnight. 🌈 3. Eat the Rainbow Week Colour Your Plate for Brain Health The challenge: Add different‑coloured fruits and vegetables to your meals during the week. Think in colours 🥦 Green: Avocado, broccoli, cabbage, cucumbers, green beans, herbs, pears, green apples, okra 🫑 Red: Tomatoes, beetroot, red onion, red peppers, strawberries, raspberries, red cabbage 🥕 Orange: Carrots, oranges, mangoes, sweet potato, pumpkin, orange peppers, peaches 🌽 Yellow: Potatoes, squash, onions, yellow peppers 🫐 Blue & Purple: Blueberries, blackberries, purple grapes, plums, aubergine, purple potatoes Fun ideas 🥗 Try a rainbow salad 👩‍🍳 Add one new vegetable this week 🥣 Add extra vegetables to soups, wraps, or pasta Why it matters