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.

Good morning. Just a quick reminder that we've got a catch up at 6 pm on Sunday. The link is in the calendar section. The aim is for us to check our blood pressure together, if you have a cuff (but not essential) and then to talk about one thing each of us is going to commit to doing over the coming month to reduce our stroke risk. I'll note down everyone's one thing and a month later we can check in and see how we got on before committing to a new month's action. This is how we're all going to drive down our stroke risk together and sort eachother.

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

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.

Not all superfoods wear a crown - some are humble, colourful, and often overlooked. Vegetables like beetroot, aubergine (technically a fruit, but used as a vegetable in cooking), courgette, and swede are packed with nutrients that support heart and brain health, making them colourful protectors for your blood vessels and brain. 🌿 Why They’re Worth Adding to Your Plate: - Beetroot - Rich in natural nitrates, which help improve blood flow and lower blood pressure. Try it roasted, or blended into soups. Earthy and naturally sweet. - Aubergine - Full of antioxidants, which protect blood vessels and brain cells. Delicious grilled, baked, or layered in Mediterranean-style dishes like veggie moussaka. - Courgette - Low in calories, high in fibre and potassium — great for blood pressure control. Enjoy spiralised courgette noodles, roasted slices, or added to veggie bakes. - Swede - Often overlooked, but naturally sweet and full of vitamin C and fibre. Perfect mashed, roasted, or added to warming autumn stews. 🍂 Seasonal Bonus:These veggies aren’t just nutritious. They’re wonderfully warming and comforting in autumn. Think roasted trays, hearty soups, and cosy one-pot meals that nourish both body and soul. 💡 Quick Tip: Roast beetroot with olive oil and thyme, layer grilled aubergine in a veggie lasagne, sauté courgette with garlic and lemon, or mash swede with a touch of nutmeg. These simple swaps can make a big difference to your health - and your taste buds! If you could turn one of these veggies into the star of your next autumn meal, which would it be - and how would you cook it?