Meet the liquid gold of the Mediterranean diet - olive oil. It’s more than just tasty. It’s one of the key ingredients behind the Mediterranean lifestyle that’s linked to a lower risk of stroke. Thanks to its rich polyphenols, extra virgin olive oil helps protect your blood vessels and brain by reducing inflammation and preventing cell damage caused by harmful molecules called free radicals. It also supports healthy blood pressure and cholesterol balance, lowering the risk of clots and artery build-up that can lead to stroke. Simple Ways to Add More Olive Oil to Your Week 🥦 Drizzle over roasted veggies like broccoli, peppers, or aubergine 🍲 Add a swirl to lentil or tomato soup 🥗 Whisk your own dressing — olive oil, lemon juice, herbs, and a touch of mustard or honey 🍞 Swap butter for olive oil on warm toast 🍄 Use it as a base for marinades — perfect for salmon, mushrooms, or veggies Your Mini Challenge Choose one meal this week to swap butter, mayo, or bottled dressing for olive oil. 🫒 Mediterranean habits. Small swaps, big benefits. ❓How will you follow this Sunday Tip and add a Mediterranean drizzle of olive oil to your meals this week?

Getting 150 minutes of moderate-intensity aerobic activity per week is linked to a reduced risk of stroke. And one of the easiest ways to get started? Brisk walking. It’s simple, free, and surprisingly powerful for your brain and heart health. 🚶‍♀️ Why Brisk Walking Deserves a Spot in Your Routine: - Gets your blood flowing and lowers blood pressure - Clears your mind and eases anxiety - Improves your cholesterol profile - Helps manage weight and blood sugar 💬 How do you know if you're walking briskly? You should be able to talk, but not sing - that’s the brisk zone! 📱 Want a simple way to stay on track? Try the Active 10 App Not sure if your walking counts as brisk? Or just need a bit of motivation? The NHS-recommended Active 10 app tracks your pace, helps you set goals, and celebrates your progress. It’s free, easy to use, and surprisingly satisfying. I was curious about my own walking habits at work, so I downloaded it. After a busy 12-hour shift, I checked the app- -only 3 minutes of brisk walking. So disappointing! I felt constantly on the move, but the app reminded me: pace matters. ❓ Have you ever used Active 10 or another tracker? What did you discover about your walking habits?

We’re wired to repeat what feels good. That’s why so many unhealthy habits stick — they give instant rewards. So if we want to build good habits the aim is to make healthy habits feel just as satisfying. When the reward is immediate, your brain learns, “This is worth doing again.” 👉 How to make healthy habits satisfying: 💡Track progress visually. Tick boxes, streak charts, or apps that show your momentum — progress feels good. This is a favourite of mine. 💡Celebrate the behaviour, not just the outcome. Don’t wait until your blood pressure drops — celebrate each time you check it. 💡Pair it with a reward. Enjoy your favourite coffee after your morning walk or a few minutes of relaxation after meal prepping. 📚 Charles Duhigg describes this as completing the habit loop: cue → routine → reward. Without the reward, the loop stays open and the habit doesn’t stick. Remember — consistency, not perfection, drives real change. The goal isn’t to be perfect every day; it’s to feel good about showing up and to celebrate the small wins - they soon add up! 👉 Question: What’s one healthy habit you could make instantly more rewarding so it sticks? ✔️ I'm off to update my tick chart!

We’ve previously highlighted the importance of physical activity and social connection in reducing stroke risk and supporting recovery. Now, let’s explore how combining the two can amplify the benefits. 👣💬 Walk & Talk Therapy This isn’t a formal programme—it’s a simple, effective habit. A short walk with a friend, neighbour, colleague, or relative can help: · Improve circulation, supporting heart and brain health · Lower blood pressure and reduce stroke risk · Release endorphins, boosting mood and mental clarity · Reduce stress, anxiety, and symptoms of depression · Keep you motivated, especially when walking with someone else · Increase consistency, making it easier to stick to a healthy routine · Support brain healing after stroke through gentle movement and meaningful connection Whether it’s a brisk walk or a gentle stroll, adding conversation transforms movement into medicine. No gym required—just comfortable shoes and good company. 💚 Every step strengthens the body. Every word strengthens the mind. 👉 This weekend, invite someone you enjoy spending time with for a walk. Let your feet and friendship support your journey to better health.

That afternoon coffee might feel like a little pick-me-up, but it could be quietly stealing the deep sleep your brain and heart rely on to stay healthy. According to Dr. Matthew Walker, sleep scientist and author of Why We Sleep, caffeine can reduce your deep sleep by 15-30% - even if you fall asleep easily. Deep sleep also called slow-wave sleep — is when your body goes into full repair mode. It’s the time your brain clears out waste, your blood pressure drops, and your immune system recharges. 💤 Why Deep Sleep Matters for Stroke Prevention: - Helps lower blood pressure, reducing strain on your heart and arteries - Supports healthy blood sugar and insulin levels, lowering diabetes risk - Strengthens memory and brain function, protecting against cognitive decline - Clears toxins from the brain, which may reduce long-term neurological risk - Boosts your immune system, helping fight inflammation - a key player in stroke risk But caffeine can quietly sabotage this healing process. Here’s how: 1. ☕ It lingers – Half of it is still in your system 5–6 hours later, and a quarter after 10–12 hours 2. 🧠 It blocks sleep signals – Caffeine interferes with adenosine, your brain’s natural “sleepiness” chemical 3. 😟 It can raise anxiety, making it harder to relax into deep, restorative sleep ✅ Stroke-Smart Tip: Enjoy your coffee in the morning, when your body can handle it best. After lunch, consider switching to decaf or herbal teas. It’s a simple change that can protect your deep sleep — and your long-term brain and heart health.