11d • Stroke Prevention Tips
Stroke-Proof Weekly Challenge (Week 3)
Hello everyone!
A new week is a fresh opportunity to invest in your long-term stroke prevention.
As in previous weeks, please choose one challenge to focus on from tomorrow.
👉 This week’s options:
1. DRINK CHALLENGE 💧
Replace at least one sugary drink per day with a healthier alternative.
Easy ideas:
- Infuse sparkling or still water with lemon, berries, cucumber, or mint
- Try a different fruity herbal tea each day
Why it works:
Sugary drinks spike blood sugar, add empty calories, and increase the risk of type 2 diabetes and heart disease. Swapping them for water or herbal tea reduces sugar intake, supports blood pressure, and keeps your brain and body hydrated.
2. SLEEP CHALLENGE 🛌
Choose a consistent bedtime and wake-up time, sticking to it within a 30-minute window each day (yes, even on weekends!).
Tips for success:
- Dim screens 30 minutes before bed
- Keep your bedroom cool, dark, and quiet
- Try a calming pre-bed routine: reading, gentle stretching, or slow breathing
Why it works:
Regular sleep is one of the strongest lifestyle protections against stroke. It lowers the risk of stroke, heart attack, and heart failure; reduces depression and anxiety; improves metabolic health; helps prevent obesity and type 2 diabetes; and boosts memory. All essential for brain and heart health.
3. SNACK CHALLENGE 🥗
Swap at least one processed snack per day (crisps, sweets, packaged snacks) for a whole-food alternative.
Easy swaps:
- A handful of nuts or seeds
- Fresh fruit
- Vegetable sticks with hummus or Greek yogurt
- Dark chocolate
- Berries
- Roasted chickpeas
Why it works:
Ultra-processed foods are often high in salt, sugar, additives, and unhealthy fats. Whole foods provide steadier energy, support vascular health, stabilize blood sugar, improve cholesterol levels, maintain a healthy weight, and reduce inflammation. All critical for stroke prevention.
✨ Your stroke-proof move:
Pick one challenge to focus on starting tomorrow, decide how you’ll stick to it, and share your plan with the group.
At the end of the week, reflect on what worked, what was challenging.
A few consistent steps each week can make a real difference!
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Stroke-Proof Weekly Challenge (Week 3)
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