Just a quick reminder that we have our monthly check in tomorrow. A chance to catch up or make new acquaintances for those new to the group. We're all very friendly. Also a chance to talk about what we'll do this month to reduce our stroke risk and how we got on last month. See you tomorrow.

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

Catching up after the big game tomorrow. Honestly not sure what Liverpool team will turn up. I hope its a good exciting game!!

Happy Sunday everyone 🙌 This week is your chance to take one small step that can genuinely reduce your stroke risk - simple, doable, and powerful. 🧂 Challenge 1 The Salt Detective High salt raises blood pressure - the leading risk factor for stroke. Flip over one packaged food each day and check the salt content 🔍 It’s often far higher than you'd expect and most of what we eat comes from processed food, not the salt shaker. Watch out especially for bread, cereals, soups, sauces, and ready meals 🥖🥣🍲 Daily limit: Adults should have no more than 6 g of salt per day (roughly one level teaspoon). Reading the label:≤ 0.3 g per 100 g = low 1.5 g per 100 g = high - be mindful 🐟 Challenge 2 The Oily Fish Swap Swap one or two meals this week for oily fish: salmon, mackerel, sardines, herring, or anchovies 🐟 Aim for up to 2 portions per week. They’re rich in omega-3 fatty acids, which support both heart and brain health, and lower stroke risk. Easy meal ideas: - Tinned mackerel on wholegrain toast - Salmon with cherry tomatoes, avocado,  quinoa or brown rice, and olive oil & lemon drizzle Try this: Sardine & Egg Spread - 3 hard-boiled eggs - 1 can sardines (in oil) - 5–6 olives, sliced - 1–2 tbsp fresh parsley - 1 tsp Dijon mustard - Salt, pepper, smoked paprika - Optional: drizzle olive oil Blend until smooth and enjoy on wholegrain toast or oatcakes, or try it with salad, in a wrap, or as a dip with veggie sticks. Don’t eat fish? No problem. Try these instead: Walnuts, chia seeds, flaxseeds/linseed oil , hemp seeds (plant omega-3s) Try: avocado & chickpea bowl with olive oil and lemon, or Greek yogurt with berries and chia seeds 😤 Challenge 3 The 4–7–8 Breath Chronic stress raises blood pressure - a key stroke risk factor. Once a day, when stress hits, try this breathing technique - it helps calm the nervous system and ease tension. 4 — Inhale 7 — Hold 8 — Exhale The extended exhale activates your parasympathetic nervous system - your body’s natural calming response

Morning all The pain in my left hand got so bad last night that I struggled to sleep. I had to remove my wedding ring at one point. I’ve been prescribed amitrypiline but I don’t like taking i. It does relieve the pain. But the affect it has in me the next day is horrific. Tends to take me 6/8 hours to come around. I was told to try Viltarol last week. Any other suggestions. It’s certainly getting worse worse