I've just read Module 3 and although the idea of improving my MaxVO2 is interesting I'm going to try and do 10 mins of relaxation a day. I think that stress may have been what caused my stroke.

Last time we talked about making habits obvious. Today it’s about making them attractive. Our brains are wired to repeat things we enjoy. This is why Netflix, crisps, and scrolling on your phone come so easily. The trick is to harness that same wiring for healthy habits. 👉 A few simple ways to do this: Bundle it: Only allow yourself to listen to your favourite podcast while out on a walk or only watch your favourite show while on the exercise bike Reframe it: Instead of “I have to check my blood pressure,” think “I get to track my progress and stay in control.” Join others: Exercise feels easier (and more fun) with a friend, class, or community. 💡 Remember: if the habit feels rewarding in the moment, you’ll stick with it. We already know consistency is the key to preventing stroke. The goal is to design habits you actually want to repeat. 👉 Question for you: What’s one healthy habit you’ve managed to make genuinely enjoyable? Or what are you going to do to make a habit enjoyable? For me podcasts are the key. I often want to go for a run just so I can enjoy my favourite podcast.

Anyone else find they struggle with neuropathy as the seasons change? My hand feels so stiff and my toes feel like I could snap them off

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.