Good afternoon. With it being Easter weekend a lot of people, including myself are away on Sunday. As such I'm going to cancel our usual Monday catch up, but we will post in the group and arrange a catch up after Easter. Wishing everyone a lovely bank holiday weekend.

With holidays like Easter approaching, it’s natural for routines to shift. Visiting family, travelling, or spending time away from home can disrupt usual eating habits, activity levels, and sleep. The good news? You don’t need to be perfect. Keeping just a few key healthy habits can make a meaningful difference to stroke prevention and overall wellbeing. You can enjoy the break and look after your health. 🍽️ Start with the good stuff Fill half your plate with vegetables, salad, or soup before reaching for richer dishes. They will fill you up so you’re less likely to overeat richer foods. Try: a small bowl of vegetable soup before the main meal. 🚶 Move after you eat Even a short walk helps regulate blood pressure and blood sugar after larger meals. Try: a 10‑minute stroll after lunch - invite others to join you. 🟢 If your usual exercise routine isn’t possible, don’t give up completely. Do something, even a little, every bit of movement counts. 💧 Be mindful with alcohol Alcohol can raise blood pressure. Alternating drinks with water helps hydration and control. Try: sparkling water with lemon between alcoholic drinks. 🕐 Don’t skip meals Skipping meals to “save room” often leads to overeating later. Try: Greek yoghurt, a boiled egg, or a light snack earlier in the day. 🧠 Eat slowly It takes time for your brain to recognise fullness. Try: put your fork down between bites or pause halfway through and check how you feel. 💊 Keep up your medication Changes in routine can make medicines easier to forget. Try: set a daily phone reminder, even during holidays. 😴 Protect your sleep Late nights and poor sleep can affect blood pressure and energy levels. Try: keep a regular bedtime where possible. 💚 Be kind to yourself One heavier meal doesn’t undo your progress. What matters is what you do next. Try: if one meal was rich, choose something lighter later — no guilt, just balance. 🌱 REMEMBER Small, consistent choices, especially during changes in routine have a real impact on blood pressure, cholesterol, and stroke risk. You don’t have to be perfect. Just keep going.

Last night the clocks moved forward and we lost an hour of sleep. It might seem small, but your brain, heart, and blood vessels can still feel the effects. Why this matters for stroke prevention? In the days after the spring time change, studies show a small rise in stroke risk.This happens because your body clock (circadian rhythm) takes time to catch up even when the clock on the wall has already changed. What your body may be experiencing today: That missing hour can: - Slightly raise blood pressure - Increase stress hormones - Activate the “fight or flight” response - Make blood a little more prone to clotting 🌿 Your Clock Change Protection Plan ✔️ Go to bed a little earlier (even 15–30 minutes helps) ✔️ Get morning daylight to help reset your body clock ✔️ Keep moving - a short walk supports circulation and mood ✔️ Limit caffeine and alcohol later in the day ✨ Already doing these healthy habits? That’s a great foundation. You are already supporting your brain and heart. 👉 Perhaps add just one more small step this week: Create a short wind-down routine (5–10 minutes is enough) This could be: - A warm shower - Gentle stretching - Quiet reading - Breathing exercises - A calming herbal tea These small signals help your body settle faster and adjust more smoothly after the clock change. 🌱 A gentle reminder Stroke prevention isn’t only about big changes It is about consistently supporting your body. 💬 Do you notice the impact of the clock change on your sleep or energy? What helps you adjust - earlier bedtime, morning walks, or something else? Which habit would you add to support a good night’s sleep? Feel free to share your ideas with the group

Hi, sorry I missed the catch up on Monday. I fell over and broke my shoulder 😳. Feeling very sorry for my self 😞. Fortunately still have some roasted chickpeas to cheer myself up 😅