Recipe, Hope you can read it

Good evening. I'm afraid I've gone on a last minute family trip and so won't be able to do the community call tomorrow. I've moved it to Monday for now, but if you would prefer me to put it back to Saturday so you can all catch up in happy to do so. Nik

Most people think stroke prevention = blood pressure + cholesterol + diet. True. But there’s another powerful (and overlooked) marker of vascular + brain resilience: 💪 Muscle strength What does the data actually show? 1) PURE study (17 countries, ~140k people): For every 5 kg lower grip strength, stroke risk was ~9% higher (HR 1.09, 95% CI 1.05–1.15).In other words: being stronger was associated with meaningfully lower stroke risk. 2) UK Biobank (muscle strength + incident stroke): A UK Biobank analysis found that people in the top 33% muscle strength group had about 25% lower risk of stroke compared with the lowest strength 33% Strength training tends to improve key stroke drivers (BP, glucose control/insulin sensitivity, visceral fat, inflammation), which may explain this reduction is strokes seen in stronger people. I saw this described recently as: Our muscles are like a cupboard that we lock up our glucose in to keep it from doing harm. As we get older that cupboard shrinks and glucose spills out. Strength training helps us to enlarge it again. However, this doesn't mean you need to do extreme body building. Anything that adds a little muscle will make an impact. ✅ This week’s challenge: “Strength in real life” Pick one strength activity and do it 2–3 times this week (10–15 mins is enough to start). Bodyweight - Sit-to-stand from a chair: 3 sets of 8–12 - Wall push-ups: 3 sets of 8–12 Everyday “functional strength” - Carry heavy shopping bags (good posture) for 30–60 seconds × 3 - Stair step-ups (hold the banister if needed): 2–3 sets of 8 each leg If you weight train already - Squats / deadlifts / lunges / leg press (controlled reps at a challenging weight) Rule: it should feel “hard but doable” and you should finish thinking, “I could do 1–2 more reps but not many more.” 💬 Comment below: what strength move are you choosing this week?

Happy Sunday afternoon! Today is a great opportunity to consider small, practical habits for stroke prevention. Here are three simple ways to take care of yourself this week. 🌅 1. Morning Walk + Natural Light Start your day with a 10–20 minute walk outside. Morning light reaching the eyes signals the brain’s clock - the Suprachiasmatic Nucleus, helping regulate your circadian rhythm. This exposure: - switches off the sleep hormone Melatonin - supports the natural morning rise in Cortisol, promoting alertness and energy Healthy circadian rhythms help regulate: - appetite and hunger - mood and mental alertness - body temperature - daytime energy and sleep quality 💡 Tips: - Supercharge your walk: Add a few minutes of brisk walking to gently raise your heart rate - Bring your dog along — pets are great motivation! 🐕 😴 2. Check for Signs of Obstructive Sleep Apnea Obstructive Sleep Apnea (OSA) occurs when the upper airway repeatedly collapses during sleep, causing brief pauses in breathing (apneas) and drops in blood oxygen levels. OSA is an independent risk factor for stroke and is linked to an increased risk of hypertension, heart disease, and type 2 diabetes. Common signs include: Night-time symptoms: - loud snoring - pauses in breathing - snorting or gasping Daytime symptoms: - waking feeling unrefreshed - excessive daytime sleepiness - poor memory or concentration - low mood or depression The good news: OSA is treatable, and early recognition can help reduce stroke risk and improve overall health. If these symptoms sound familiar, consider discussing them with your GP. 🍎 3. Add One “Real Food” Today — Feel the Power of Beetroot Instead of removing foods, try adding something nourishing - a simple way to naturally reduce processed foods. This week, try adding beetroot to your menu - a colorful and delicious step toward healthier arteries. Beetroot is rich in: - Dietary nitrates, which help relax blood vessels and support lower blood pressure - Betalains, antioxidants with anti-inflammatory benefits