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! This week we’re focusing on calming the nervous system, improving sleep, and protecting our blood vessels. Pick ONE of the challenges below and commit to it from Monday. Share in the group what you’re choosing and how you’ll make it stick 👇 🧘 1️⃣ Mindfulness Reset Stress and depression more than double your stroke risk. Perhaps you can do something to give you some time back and take the edge off it. Do 5 minutes of slow breathing or mindfulness each day Try: - Box breathing (4-4-4-4) - Physiological sigh (2 short inhales + long exhale) - A quiet 5-minute body scan before bed Why it matters: lowers stress hormones, reduces blood pressure, improves focus and emotional regulation. 😴 2️⃣ Sleep Upgrade Protect your sleep window this week Choose one: ✅ Go to bed 30 minutes earlier ✅ No screens for 30 minutes before sleep ✅ Keep your bedroom cool & dark ✅ Avoid caffeine after 2pm Why it matters: poor sleep increases blood pressure, insulin resistance, and weight, whilst making it harder to eat healthy and exercise and worsens our mood - all of which add up to greater stroke risk 🩺 3️⃣ Know Your Numbers Check your blood pressure. If you don't have a home blood pressure monitor think about getting one. - Measure at home or at a pharmacy - Take 2 readings morning & evening for 3 days - Record the average Targets: ✔ Ideal: <120/80 ✔ Acceptable: <130/80 ✔ Take action: ≥135/85 (home readings) If elevated repeatedly, speak to your GP and begin lifestyle changes. Why it matters: High blood pressure is the #1 modifiable cause of stroke. 💬 Action step: Post in the group: ✅ Which challenge you’re doing ✅ When you’ll do it ✅ What might get in the way (and your plan to avoid anything stopping you) Small actions, repeated weekly lead to a massive lifetime impact.