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Healthcare News

1 December 25: Benefits of being a weekend warrior

Are you a weekend warrior? The term is commonly associated with those who only exercise at weekends, but could also apply if you squeeze all your exercise into just one or two sessions a week.

A recent study has looked into whether a weekend warrior fitness pattern is effective at reducing dementia risk. The research was based on data from the Mexico City Prospective Study. Participants in the study were surveyed from 1998 to 2004 and then re-surveyed from 2015 to 2019. They were asked about their physical activity, amongst other questions. Some did not exercise at all. Those who exercised up to once or twice per week were termed ‘weekend warriors’ and those who exercised more often were termed ‘regularly active’. 

The researchers found that the weekend warriors were 13% less likely to develop mild dementia than those who didn’t exercise at all. The results were the same for both men and women, and the results were also the same as for those who exercised regularly.

This backs up previous research that has found that a weekend warrior exercise pattern is as effective as regular exercise for improving health outcomes. A Harvard study from 2023, analysed the health of almost 90,000 people with an average age of 62 over six years. They found that, compared with people who didn’t exercise, weekend warriors had a 27% lower risk for heart attacks, a 38% lower risk for heart failure, a 22% lower risk for atrial fibrillation, and a 21% lower risk for stroke. And again, the risk reduction was similar for people who exercised throughout the week.

So, the unsurprising news is that exercise is good for you. But don’t worry if you aren’t able to exercise every day of the week. Even one or two days of exercise a week can have the same health benefits as daily exercise. 

30 October 24: Autumn Resolutions

January may be the traditional month for resolutions, but autumn is fast catching up as a popular time to take stock and make changes for the better. Perhaps it is that the falling leaves can symbolise the shedding of our old ways.

Campaigns such as Stoptober (for quitting smoking) and No Booze November build upon this trend and can give you a boost with helpful tips and a sense of camaraderie.

Could you shake a bad habit or put in place a good habit this autumn?

02 October 24: Concussion Awareness Campaign

FIFA and the World Health Organization have launched a global concussion awareness campaign. The aim is to raise awareness of the fact that concussion is a traumatic brain injury and is a risk to every player on the pitch.

The campaign has been endorsed by players, coaches and team doctors from around the world. It highlights that symptoms may take up to 72 hours to appear and offers guidance on how to return to play safely following a suspected or confirmed concussion.

Although developed by FIFA, the principles are ones that can be applied to all sports and activities where there is a risk of concussion.

The three main principles are to:

• be aware: know the main signs of concussion and when to seek medical advice
• suspect: assess anyone for concussion who has had a direct or indirect impact to their head, face, neck or body
• protect: anyone with suspected concussion should leave the pitch immediately and follow medical guidance on return to play.

No match is worth the risk.

31 August 24: Exercise away your pain

A new Australian care standard has been issued that emphasises the importance of exercise as a treatment for osteoarthritis.

In contrast to rheumatoid arthritis, which is an auto-immune condition, osteoarthritis is often described as being caused by ‘wear and tear’, suggesting that moving our joints will damage them. The pain of knee osteoarthritis can make everyday activities such as walking or climbing stairs painful, reinforcing the concern that exercise is harmful.

As a consequence, knee surgery (arthroscopy) has often been seen as a magic bullet to treat osteoarthritis. However, this treatment has now been shown not to improve pain or function.

Instead, of surgery or pain relief medication, the new Australian care standard emphasises that physical activity and weight management are key in treating the disease. This is great news for those wanting to take control of their symptoms and seek a natural solution for managing their pain.

31 July 24: Wegovy, the willpower wonder drug

The good news about Wegovy (semaglutide) seems to keep coming. First and foremost, it is an effective medication for type 2 diabetes. Then we learnt of its appetite suppressing qualities. Now, it has been linked to smoking cessation in a new trial published in the Annals of Internal Medicine.

The research was carried out following reports of a reduced desire to smoke in patients taking semaglutide. The study used a population database comprising 222 942 new users of anti-diabetes medication, of which 5967 were taking semaglutide. They found that taking semaglutide was associated with reduced smoking cessation medication prescriptions and counselling.

Whilst it is always better to try to lose weight without the use of drugs, this trial seems to show how powerfully semaglutide can help to reduce the cravings that so many of us struggle with.

Other recent research has linked taking semaglutide or similar glucagon-like peptide receptor (GLP-1) agonists with:

• decreasing the risk of developing obesity-related cancers
• slowing brain shrinkage in Alzheimer’s patients 
• reducing the incidence of death from cardiovascular causes

No medicine is without risk, however, and research has also linked semaglutide to an increased risk of developing a rare eye disease that can cause blindness. Other unintended side effects can include ‘Wegovy face’ (sagging skin caused by rapid weight loss) and rebound weight gain caused by stopping the drug too quickly.

Self control and willpower will always be the best route to a healthy lifestyle, but for those millions of us who need a helping hand, Wegovy is a mainly good news story.

30 June 24: The healing power of green

We are often told that the way to lift our spirits is to spend more time in green, outdoor spaces. But this often feels difficult to achieve for those of us who live and work in urban areas. A new study suggests that simply by focussing on the plants and trees growing in built up environments can improve well-being.

The researchers used eye-tracking technology to understand the impact of focussing on either the natural (green) or manmade (grey) elements in an urban area. Participants took a 45-min outdoor walk that simulated a walk to and from work. They were asked to pay attention to either green, grey or a mixture of both elements during their walk. Their levels of cognition, anxiety and perceived restorativeness were measured before and afterwards. The study team analysed the participants’ eye movements and patterns to check how well they had adhered to the brief.

They found that people who focused more on green features reported a decrease in anxiety and higher perceived restorativeness. In contrast, those who spent more time viewing grey elements reported increased anxiety and lowered perceived restorativeness. Viewing trees showed the strongest association with well-being measures compared to other natural elements.

Positive news of a simple way to improve your mental health by simply focussing on the natural elements in the world around you.

31 May 24: To fish oil or not to fish oil

Taking a supplement can seem like a simple way to improve your health, but a new study using data from the UK Biobank highlights how this may not always go to plan. We often hear that fish oil, with its high levels of Omega 3 fatty acids, has a myriad of health benefits. It can reduce inflammation and cut the risk of heart disease, stroke and high blood pressure. But is this always true?

In this latest study, published in the BMJ, researchers looked at the impact of fish oil supplements on cardiovascular diseases. 415 737 participants, aged 40-69 years took part from 1 January 2006 to 31 December 2010, with a follow-up to 31 March 2021. They found that, for those who started with no cardiovascular disease, taking fish oil supplements actually increased their risk of having a stroke or heart attack. However, for those who were already diagnosed with cardiovascular issues at the start of the study, taking fish oil supplements helped to decelerate the progression of these diseases.

The researchers have called for more studies to understand the precise mechanisms linking the development and progression of cardiovascular disease with fish oil supplements. In the meantime, it is always worth thinking twice before popping a pill.

29 April 24: Protect your gut

Recent research highlighting the five healthy behaviours to promote gut health and reduce your risk of irritable bowel syndrome are ones we are all familiar with:

1. Never smoking
2. Optimal sleep
3. High level of vigorous physical activity
4. High quality diet
5. Moderate alcohol intake

Now another study has been published that adds another to the list: avoid artificial sweeteners, and in particular, neotame.

Whilst the use of artificial sweeteners can help with weight loss and can be used as an aid for those with glucose intolerance and type 2 diabetes mellitus, a number of studies have suggested that there are considerable health risks associated with artificial sweeteners. In particular, recent studies have highlighted the negative impact of artificial sweeteners on the gut microbiome.

This new research on the sweetener neotame shows that it damages the layer of cells that line the intestine and causes healthy gut bacteria to become diseased, potentially leading to symptoms similar to those found in irritable bowel syndrome. So, sadly, although artificial sweeteners can help with initial weight loss, for a truly healthy gut it is best to try to avoid them.

27/03/24: Music to nourish the mind

A study from the University of Exeter has shown that making music throughout your life can lead to better brain health in old age.

The researchers looked at data from more than a thousand people aged 40 and over, who are taking part in the PROTECT study. They found a correlation between musicality and cognition. Playing a musical instrument was associated both with significantly better working memory and with improved executive function (tested by e.g., verbal reasoning):

• Playing a keyboard instrument was most associated with a good working memory, followed by playing a brass instrument.
• Those who played a woodwind instrument showed significantly better performance in the executive function task. Singing was also associated with improved executive function.
• Unfortunately, no statistically significant associations were seen between listening to music and cognitive performance.

So making music is a great way to protect your brain health, whether that is rekindling an old love of an instrument, learning a new one or joining a choir ♫

28/02/24: Dance the blues away

Dancing really can drive the blues away. A recent meta-analysis published by the BMJ looked at the effectiveness of different types of exercise at treating depression compared to antidepressants. The researchers looked at the results from 218 unique studies, involving a wide range of different exercises.

The researchers concluded that exercise is an effective treatment for depression. They found that dancing led to the largest reductions in depression, but noted that the studies involving dance were not as robust as others. The exercises that the researchers recommended most strongly were walking or jogging, yoga, and strength training. On average, all of these were more effective at treating depression than taking anti-depressants.

The study found that the positive impact of these exercises was the same whether or not people had other co-morbidities. The impact was also unaffected by people’s baseline levels of depression. All more excellent reasons for us to get moving.

31/01/24: Help for tinnitus sufferers

Tinnitus can sound like roaring, clicking, hissing, whooshing, humming, throbbing, ringing or buzzing. Whether it is soft or loud, high pitched or low pitched, it can make your life a misery.

Whilst there is no cure for tinnitus, Cognitive Behavioural Therapy (CBT) can help you live with the condition. CBT is a talking therapy that helps you manage your problems by changing the way you think and behave. It aims to help you deal with overwhelming problems in a more positive way by breaking them down into smaller parts.

CBT can be difficult to access, but there are now several apps available for tinnitus that are based on CBT principles. A recent study has looked into the effectiveness of the Tinnibot app compared to a hybrid model using the app and tele consultation with a psychologist. The results showed significant improvements over time in both groups. Although there was a initial larger improvement in the group that received telepsychology, by the end of the trial outcomes were the same for both groups.

The researchers concluded that the addition of telepsychology was not essential for the effectiveness of treatment. So an app on its own looks like a great place to start your journey towards a life not dominated by tinnitus. But if it does not work for you, do remember that hearing aids can also be an important part of tinnitus treatment for some people.

31/12/23: Beat Dementia for many more happy New Years

Findings from a new study have identified 12 risks and 3 protective factors for early-onset Dementia. The research, published in JAMA Neurology, used UK Biobank data relating to 350,000 people under the age of 65.

Whilst some of the findings relate to factors outside your control, such as your genetics, the study also identified areas where we can all take easy steps to reduce our risk of developing dementia:

1. Get your hearing tested: hearing difficulties double the risk of dementia due to added cognitive load and social isolation. 
2. Engage in social activities: social isolation, can increase the risk of dementia by up to 50 percent.
3. Correct vitamin D deficiency: some research suggests that the risk of developing dementia is twice as high if you are severely deficient.
4. Moderate alcohol use: a small amount of alcohol can enhance heart health and boost brain blood flow, but be careful because high alcohol use is a dementia risk factor.
5. Lifelong learning: keeping the brain active and engaged can improve the brain’s resilience and delay the onset of dementia-related symptoms.
6. Improve your handgrip: A firm grip reflects overall muscle health, including brain health.
7. Maintain a general healthy lifestyle: diabetes, heart disease and stroke are all linked to a greater risk of developing dementia.

Or, if none of that tickled your fancy, try getting a dog, as a separate study reported in the BMJ has shown that dog ownership can also reduce the risk of developing dementia. Which makes sense, as walking a dog will tick off at least three of the above: helping you maintain a healthy lifestyle, ensuring that you get outside for vitamin D, and improving your handgrip! Happy New Year!

29/11/23: The importance of whole grains

We all know that whole grains are much better for us than their refined counterparts. But if you needed any extra evidence to help you to make healthy choices, two new studies have reinforced this message.

A recent article published in Neurology looks at the impact of eating more whole grains on cognitive decline in older adults (there were 3,326 participants in the study, based in Chicago with an average age of 75). The results showed that, for African Americans, a higher consumption of whole grains was associated with a slower rate of cognitive decline, although unfortunately there was no similar impact for white participants in the study.

Research based on UK Biobank data published in Nutrient aims to see if certain foods are associated with an increased risk of colorectal cancer. The researchers assessed the impact of 139 foods and nutrients on colorectal risk. They found that alcohol and white bread were associated with an increased risk, whilst dietary fibre, calcium, magnesium, phosphorus, and manganese intakes were associated with a decreased risk of colorectal cancer.

Taken together, these are two more great reasons to avoid white bread and embrace whole grains.

29/10/23: Hot yoga beats depression

A study published in the Journal of Psychiatry has shown that 1 session of hot yoga a week is associated with a significant reduction in symptoms of depression.

80 people with moderate to severe depression took part in the research. One group were prescribed weekly hot yoga sessions and the other group were put on a waiting list. By the end of the 8 week trial, 60% of those in the yoga group saw a significant decrease in their depressive symptoms, compared to just 6% of those in the waiting list group.

There has previously been anecdotal evidence that hot saunas could be associated with a reduced risk of depression. There is also research to show how saunas can reduce the risk of psychosis. Hot yoga combines this element of heat with the known antidepressant effects of physical exercise in general and yoga in particular.

30/09/23: Blue Zones and the secret to a long life

So-called ‘Blue Zones’ where  people consistently live over to 100 years old have been in the news again recently.

In 2016, National Geographic Fellow Dan Buettner identified the five places in the world where people are most likely to live for over 100 years: Sardinia in Italy, Ikaria in Greece, Nicoya in Costa Rica, Loma Linda in California and Okinawa in Japan.

Not only do people who live in these places tend to live longer, they are also less likely to suffer from chronic diseases. Buettner highlighted nine common practices that might explain their health and longevity:

1. move naturally
2. have a purpose in life
3. reduce stress
4. practice the 80% diet rule, which is to stop eating when 80% full
5. eat a diet rich in plants
6. drink alcohol in moderation
7. belong to a community
8. put family first
9. have a social circle that supports healthy behaviour

Further research has emphasised how key avoiding loneliness and eating a good diet are. To support this, Buettner has now published the Blue Zone Food Guidelines, which distill the findings of more than 150 dietary surveys.

But, as an article in Medical News Today notes, all this does not mean that you have to make big changes to your life. Instead, here are some ideas of tweaks that you could make:

• try and cook more at home, even if it is just one more time a week
• think about how you could reduce the amount of meat in your diet
• think how you can eat more beans, lentils and vegetables
• plant some herbs in pots on your window sill and use them to brighten up your meals
• buy some spice mixes and experiment with using them in different ways
• take a trip to a farmer’s market and try something new
• don’t focus on restricting or eliminating things from your diet
• instead take time to enjoy your food.

28/08/23: Opioids could be making pain worse

Opioid pain killers are often prescribed for acute low back pain and neck pain, despite no clear proof that they work. New research published in The Lancet suggests that rather than helping, they could actually be making things worse.

The Australian led study recruited 347 people to take part in their research. All the participants had sought medical help from their doctor and had been experiencing lower back or neck pain. 

Half the study participants were given opiates and half received a placebo. In addition, they all received guidance to stay active. After six weeks, each person’s pain levels were assessed using a scale of 1 to 10 (where 10 is the highest pain level). Mean pain score at 6 weeks was 2·78 (SE 0·20) in the opioid group versus 2·25 (0·19) in the placebo group. In addition, participants in the opioid group reported opioid-related adverse events (e.g. constipation).

The study authors therefore concluded that opioids should not be recommended for acute non-specific low back pain or neck pain. 

09/08/23: A great month for dementia news

Researchers from Bristol and Bath Universities are working on a new portable test for dementia. They have recently been awarded £1.5 million by the National Institute for Health and Care. This will fund a five year project to evaluate the test on more than 1,000 people and work with commercial partners Cumulus Neuroscience to develop the technology into a product.

The test could help spot cases of dementia and Alzheimer’s disease up to five years earlier than current methods, helping patients to get treatments sooner. The hope is that earlier diagnosis could slow the rate of decline in patients.

Alongside this, two new studies have been published highlighting simple methods to reduce the risk of dementia.

The Lancet has published a population based study using data from the UK Biobank which looked at the impact of using a hearing aid on dementia risk for people with hearing loss. The researchers suggest that up to 8% of dementia cases could be prevented with proper hearing loss management.

Previous research has shown an association between hearing loss and dementia, suggesting that mitigating hearing loss might reduce the risk of developing dementia. This latest study showed that using a hearing aid reduced the risk of dementia in people with hearing loss to the same level as that of people without hearing loss.

Meanwhile, a team at the University of California have published a study linking smell and memory. Olfactory loss is a known predictor for Mild Cognitive Impairment (MCI) and Alzheimer’s disease. The study aimed to see if smell training could reverse such memory loss.

The researchers recruited 43 older adults (aged 60-85) to their study, all of whom had normal cognition. Various natural oil fragrances were wafted through their bedrooms for two hours every night for six months. The team found that their cognitive capacity increased by a remarkable 226% as a result of this smell training. 

The researchers hope that this can be used as a simple, non-invasive technique to strengthen memory and potentially deter dementia.

30/06/23: Love your gut to ward off Parkinson’s

Parkinson’s is a disease that is mainly caused by environmental factors: only 10% of cases have genetic causes. Now researchers at the University of Helsinki have narrowed down a particular culprit. They have shown that certain strains of Desulfovibrio bacteria are the likely cause of Parkinson’s disease for most people.

This opens up the possibility of screening for Desulfovibrio bacteria and their removal from the gut. This could potentially alleviate and slow the symptoms of patients with Parkinson’s disease

Desulfovibrio is a very common bacteria: it is found in soil, water and in food. Most people eat them every day, but in a normal situation, they don’t grow to high numbers in the gut. Scientists are still looking into the best ways to avoid an over-growth of Desulfovibrio but are currently recommending a vegetarian-based diet, with lots of fibre. This links to the fact that there is a known correlation between meat consumption and Parkinson’s disease.

Another great reason to eat up your veg.

31/05/23: Read your way to a better mood

Researchers at the University of Essex have published research showing how reading positive news stories can improve your mood.

Bad news can have a negative effect on us. In their study, the researchers found that spending as little as 2-4 minutes on Twitter or YouTube reading about the pandemic affected people’s moods adversely. However, watching videos and articles featuring acts of kindness could counteract the ill-effects of seeing negative news stories.

1800 participants were asked to report how they felt before and after viewing news content and how inclined they were to believe in the goodness of others. They found that the negative effect from bad news stories could be reduced by watching amusing news stories, but not necessarily fully ameliorated. But watching stories featuring acts of kindness led on average to a more positive mood and a greater belief in the goodness of humanity.

If you are feeling low, try to make an active effort to seek out happy news stories each day that will lift your mood.

30/04/23: Eat your way to Hayfever health

With hayfever season just around the corner, some timely research has linked hayfever (along with asthma and rhinitis) with the health of our microbiome.

People who suffer from hayfever and asthma seem to have a less diverse gut and nasal microbiome than other people. This can lead to higher levels of inflammation generally in the body and a less effective immune system. More specifically, a poorly functioning nasal microbiome can leave you vulnerable to respiratory infections and can exacerbate hayfever symptoms.

To try to build up your gut and nasal microbiome in preparation for the hayfever season, try to incorporate more prebiotic foods into your diet, including onions and garlic. Or you could try taking probiotic supplements, in particular ones that contain Lactobacillus acidophilus, Lactobacillus rhamnosus GG, Bifidobacterium lactis, Bifidobacterium bifidum and Lactobacillus casei, all of which have been linked to improved respiratory health. Interestingly, honey (a traditional hayfever remedy) has also been linked to improved gut health.

29/03/23: How to fast safely in Ramadan

The Muslim Doctors Association have been offering advice on how to fast safely during Ramadan if you have a health condition.

London GP, Dr. Zein Toukan, has tweeted some top tips for people with diabetes who want to be fast. These should enable you to stay healthy and manage your condition safely during this time. Follow this link to watch the clip on Twitter.

Or, if you are going through the menopause and would like to fast, Dr Hina Shahid has posted this article on the Balance-Menopause website.

Ramadan Mubarak

28/02/23: Hayfever and the City

Pulse have published research showing that hayfever symptoms appear to be significantly worse for people who live in cities and urban areas.

Researchers from the University of Manchester used data gathered in the UK on the Britain Breathing app. More than 700 people recorded their symptoms on the app. This data was reviewed by location and matched against pollen and meteorological information from the Met Office.

The study found that significantly higher symptom severity was found in urban areas. Poor air quality linked to pollution also increased the severity of symptoms. It also found that symptom duration was higher in urban locations.

The researchers concluded that hayfever symptoms in urban areas are not only likely to be more severe, but to also last longer. This suggests that a relationship exists between urban surroundings and hay fever symptoms, although the exact relationship remains complex.

25/01/23: Cervical Cancer Prevention Week

This week is Cervical Cancer Prevention Week. Cervical cancer is a killer, with a woman dying from cervical cancer every two minutes. There are some simple steps you can take to help make sure that you and those you love do not join those statistics.

Smear tests are a vital tool for detecting cervical cancer. The latest numbers suggest that there has been a drop off in the number of women that are up to date with their smear tests. So if you missed your last one, why not go and book an appointment now.

The HPV vaccine is another tool in the fight against this cancer. HPV causes cervical cancer (as well as some other cancers), and the vaccine targets some of the highest risk strains. But even if you have had the HPV vaccine, it is possible to get cervical cancer, so book that smear test today.

31/12/22: Stay Safe this New Year

Is your new year’s resolution to take up cold water swimming? Take care if you are new to outdoor swimming, so that the risks don’t outweigh the benefits

Cold water swimming has been linked to an impressive array of health improvements, from boosting your immune system to combatting stress and depression. However, it is important to stay safe. Cold water shock can kill in less than a minute, and there is a real risk of hypothermia, with rising numbers of people requiring hospital treatment.

To stay safe, make sure that you follow these simple safety measures:

– If you suffer from heart problems, always speak to your doctor first
– Build up by taking cooler baths or showers at home to prepare your body
– Never swim alone in cold water
– Only stay in the water for as many minutes as the temperature (if the water is 10C then swim for no more than ten minutes)
– And always get out of the water as soon as your body begins to tingle
– Make sure you get dry and warm as soon as you get out of the water

To find out more, see the latest information from the American Heart Association. Happy swimming!

30/11/22: Low protein may help starve colon cancers

Medical News Today has reported on exciting findings from a trial on mice. Researchers found that a low protein diet could help reduce tumours in mice and also could cause the death of cancer cells. More study is now needed to see if these results can be translated to humans.

The study cautions that this might not benefit all patients. In particular, “As cancer patients often undergo muscle wasting, putting patients on long-term low protein won’t be ideal. As cancer cells are rapidly dividing, they may require increased nutrients to recover after chemotherapy regimens. Thus, giving low protein diets at key windows, like a week before/after chemotherapy, may synergize in eradicating these tumor cells with high demand.”

Do speak to your oncologist or dietitian if you would like to discuss this further.

30/10/22: Stress and the psychobiotic diet

A new study has shown that changing your diet can help reduce stress.

Researchers at University College Cork (UCC) have announced a breakthrough for stress management based on diet. Their findings show that it is possible to reduce stress through eating a diet high in prebiotic and fermented foods.

The study investigates the link between the microbiome, gut function and stress, and is published in Molecular Psychiatry. It builds on many previous studies that have found a link between a healthy gut and a healthy brain.

Researchers studied participants with relatively low fibre diets and measured their perceived levels of stress. Participants were then asked to follow either general dietary advice according to the food pyramid, or a ‘psychobiotic’ diet high in prebiotic fibres, grains, legumes and fermented foods. The study found that those following the psychobiotic diet for a period of four weeks experienced a reduction of perceived levels of stress.

If you would like to give the psychobiotic diet a whirl, this is what it includes:

• 6–8 servings per day of fruits and vegetables high in prebiotic fibre (e.g., onions, leeks, cabbage, apples, bananas, oats)
• 5–8 servings per day of grains
• 3–4 servings per week of legumes
• 2–3 servings per day of fermented foods (e.g., sauerkraut, kefir or kombucha)

28/09/22: No need to avoid eating fish when pregnant

Currently, pregnant women in the UK are advised to avoid eating certain types of fish that have high levels of mercury. However, a new study from Bristol shows that this advice can potentially do more harm than good, as it can lead women to avoid all types of fish.

The research team studied the diets of thousands of women in the city who had children during the Children of the 90s study, and their children who have since had their own children. They contrasted outcomes for this group to those of women in the Seychelles, where almost all pregnant women are fish eaters.

They found that the mother’s mercury level during pregnancy is likely to have no adverse effect on the development of the child provided that the mother eats some fish. This appears to be because the essential nutrients in the fish protect against any mercury content in the fish. 

The study authors are therefore recommending that guidance for pregnant women should be changed to: ‘Eat at least two portions of fish a week, one of which should be oily’ – and should omit all warnings that certain fish should not be eaten.

29/08/22: Are Wellness Vapes safe?

Many companies are starting to offer wellness supplements such as vitamins and CBD in vape form. These vapes, which contain no nicotine, are growing in popularity with consumers. The products are marketed by emphasising their convenience, efficiency and natural credentials. But are they safe?

The FDA has issued a warning that just because a product claims to be natural doesn’t necessarily mean it’s safe or free from hidden ingredients. If you are considering trying one of these products, ask yourself the same questions that you would for any other treatment:

1. Is the company selling the product a reputable organisation with a good safety record? The FDA suggests looking out for safety alerts and product recall warnings.
2. Are there alternative methods for taking these supplements which you could explore? Although current research suggests vaping is far less harmful than smoking, it is not seen as completely risk free and the long term impacts of vaping are yet to be evaluated.
3. Do you actually need this supplement? In general, the human body absorbs vitamins and minerals most effectively when they are obtained naturally, either from food or through exposure to sunlight. In the case of fat soluble vitamins (vitamins A, D, E and K) you can make yourself ill if you have too much of them.

These products look like a fun new way to keep yourself healthy. But as always make sure that you do your research before you part with your cash.

27/07/22: Gut microbiome and long Covid risk

Increasingly, research is linking the risk of suffering from long Covid with a less diverse gut microbiome.

As long ago as January this year, the BMJ reported that people who did not develop long Covid had a similar gut microbiome to those who had never had a COVID-19 infection. In contrast, people who did develop long Covid had a less diverse and less abundant microbiome.

In April, this was backed up by research reported in Cell, which showed that COVID-19 infection can be persist in the gut in a subset of people.

Now, a study from Harvard Medical School has again found COVID-19 inflammatory markers persisting in patients for up to 12 months following initial infection.

If you are suffering from long Covid, why not think about whether there is anything you could do to try to improve the health of your gut. Try having a look at our top tips, here.

29/06/22: Social media impact on young mental health

A new animation has been launched that aims to give young people five top tips to help them support their mental health when using social media.

Instead of making them feel guilty, the animation reassures young people that social media use should not be a problem, and gives them ways to make it work better for them:

1. Work out privacy settings to share content with close friends and avoid being contacted by strangers
2. Turn off the read receipt function and try not to focus on how quickly someone responds to a message or post
3. Send messages in moderation to avoid yourself and others feeling overwhelmed. If you’re worried about how something comes across in a message, save it for a face-to-face chat
4. Learn about algorithms. Searching for or engaging with negative content can make similar content hard to avoid in the future
5. Follow accounts that show real life and make you feel good. Use settings to avoid seeing how many likes others are getting

11/05/22: A counterpoint to Menopause fears

Recently, the media has been full of worries over the menopause, ranging from women not getting the support they need in the workplace to HRT medication being in short supply. Amongst all this, fears have also been raised that without access to HRT, women are at an increased risk of dementia.

A useful article published in The Conversation today seeks to set out a more balanced point of view.

The article reviews the current evidence, based on observational studies, which shows that women who take HRT are less likely to get dementia. However, women who take HRT tend to have healthier lifestyles than women who chose not to take HRT, and a healthy lifestyle is also known to reduce the risk of dementia. Although the researchers tried to adjust for these healthier lifestyles, it is very difficult to do this accurately.

The article also notes that, whilst many women do experience noticeable changes to their brain during menopause (particularly in relation to memory), brain scans show that these changes are temporary and usually reverse a couple of years after menopause.

Much of the current doom-mongering seems to be being fuelled by the pharmaceutical companies that produce HRT medication. So the message seems to be to take these fears with a pinch of salt.

Instead, why not have a look at our menopause page for some other options for managing any troublesome symptoms.

20/04/22: Exercise: a boost for Physical and Mental Health

We all know that exercise is good for us, but sometimes it can feel like too much effort. If you need more motivation to get up off the sofa and start moving, two new pieces of research have demonstrated the positive impact of keeping active.

A meta-analysis has shown that relatively small amounts of physical activity (the equivalent of 2.5 hours of brisk walking a week) substantially lowered the risk of depression. They estimate that 1 in 9 cases of depression could be prevented if everybody did this amount of activity.

A separate study has demonstrated how physical activity lowers the risk of both primary and recurrent colon cancer. The researchers have shown how causes the cancer-fighting protein, interleukin-6 (IL-6), to be released into the bloodstream, helping to repair the DNA of damaged cells.

Two more great reasons to add a bit more exercise into your week!

16/03/22: Long Covid Self-Help Guide

Now that so many people have been infected with Covid, more and more of us are suffering from the effects of Long Covid (also known as long haulers). With waiting lists to see specialist teams stretching into months, it is important to know how to support our health until we can get professional support.

In June 2020, we reported on the BACME guide for post-viral fatigue management, and in February last year we provided links to the AbScent website to learn about smell training. Now, a new guide is being published to help support those living with Long Covid. The Long Covid Self-Help Guide, published tomorrow, sets out more strategies for managing breathing, fatigue and loss of smell. Great news for boosting your recovery.

28/02/22: Physical fitness reduces Alzheimer’s risk

More evidence emerged yesterday that taking simple steps in middle age to increase your level of physical fitness can guard against Alzheimer’s disease.

The American Academy of Neurology (AAN) has released details of a preliminary study looking at the health of almost 650,000 military veterans over 9 years. The participants were divided into 5 groups according to their levels of cardiorespiratory fitness. The study found that those in the group with the highest level of fitness were 33% less likely to develop Alzheimer’s disease than those with the lowest level of fitness, after adjusting for other factors.

For people who are middle-aged, the highest level of fitness as set out in the study can be achieved by walking briskly most days of the week, for two and a half hours or more per week. It is fantastic news that a simple lifestyle change that is easily achievable for most people can have such a significant impact on our health.

These findings build on similar research conducted by the AAN in 2007, 2012 and 2019, which also found that small increases in physical activity can have a big impact in reducing dementia risk.

19/01/22: Make a smear test your New Year’s resolution

Going for a smear test is one of those tasks that it’s easy to put off. If you or a woman in your life is due a smear test this year, why not make it a New Year’s resolution to make sure you get it booked?

This week is Cervical cancer prevention week. Cervical screening (the smear test) can help to prevent cervical cancer and save lives. The NHS recommends that women have a cervical screening test every 3 years between the ages of 25 and 50. After 50, the recommendation is for a test every 5 years up to the age of 64.

Remember that the best time to have the test is in the middle of your monthly cycle, so try to get your test booked then.

Still not sure? Find out more about what is involved here.

06/12/21: How to decontaminate your Facemask

Scientists have worked out a simple way to decontaminate your disposable facemask at home: just use your oven.

They have found that heating your mask at 70 C (160 F)  in an oven for five minutes will kill more than 99.9% of SARS-CoV-2, as well as other viruses, and so meets FDA guidelines for decontamination. 

The study authors tried several other decontamination methods, but rejected them all:

• exposure to ultraviolet light (does not reach into the mask’s folds)
• steam (can compromise the structure of a mask)
• chemical disinfectants (can leave harmful residues)

They concluded that heating was the best method for decontaminating masks. It should also work for cloth masks, so long as all layers of the mask reach the required temperature for the full five minutes. The method may not work so well for larger objects as it is important to ensure that all parts of the object heat through evenly.

The research is detailed in the Journal of Hazardous Materials.

06/11/21: Fertility and the Covid vaccination

A lack of data on the safety of taking the Covid vaccination whilst pregnant has left many women concerned that it may have an adverse impact on their fertility and birth outcomes. A recent trial may help to alleviate these fears.

The Lancet recently reported on a trial of almost 10,000 women in three different countries (the UK, Brazil and South Africa) which found no evidence of a link between between reduced fertility and Covid vaccination. In addition, there was no difference in miscarriage rates between vaccinated and unvaccinated women, and no instances of still births or neonatal deaths were reported in either group.

Hopefully the findings of this trial will help women to make an informed decision about the merits of Covid vaccination.

Separately, an article in the BMJ this week has made the case for the importance of including pregnant women in drug and vaccine development from the outset. The legacy of historic tragedies such as thalidomide has meant that 98% of all marketed drugs have insufficient or no safety data to guide dosing during pregnancy and lactation. This places both women and clinicians in an extremely difficult position.

The article calls on this situation to change, sets out suggestions for how to include pregnant women in trials, and makes the important point that the benefits of innovation and drug discovery should safely reach everyone. 

26/10/21: Eat more dairy for healthy bones in old age

Milk, yoghurt, and cheese are all foods with high levels of calcium and protein which can help to slow bone loss as we age. They are also easy to eat. This makes them ideal for older adults who may be undernourished and have a high chance of suffering a hip fracture.

A recent study in Australia has found that adding extra milk, cheese and yoghurt to the diets of elderly people living in aged care facilities led to risk reductions of 33% for bone fractures and 11% for falls.

This is a great reminder of the effectiveness of making simple changes to your diet to achieve big health outcomes.

23/09/21: WHO reduces safe limit for air condition

The WHO has halved its annual recommended limit for fine particulates (PM2.5) in the air from ten to five micrograms per cubic metre. Recommended limits for nitrogen dioxide (NO₂) have fallen even further from forty to ten micrograms per cubic metre.

These new recommendations have been introduced because of growing concern about the impact of polluted air on health. Air pollution has been linked to reduced life expectancy and increased hospital admissions. Air pollution has also been linked to an 11% greater risk of dying from Covid-19.

So how can you try to reduce your exposure to polluted air? Try to stay indoors on days when outdoor air pollution is high. However, the air indoors can be polluted too. To clean it up, try growing house plants. Good plants for removing pollutants include:

• Snake Plant (Sansevieria trifasciata)
• Peace Lily (Spathiphyllum)
• Spider Plant (Chlorophytum comosum)

Avoid burning candles, open fires and using kerosene heaters indoors, as these can all increase indoor air pollution. You can also plant hedges and greenery outside your house, to reduce pollution coming in. Good varieties include privets and yew.

31/08/21: Vitamin D and improved Covid outcomes

There has been a lot of speculation around the interaction of vitamin D and Covid outcomes. This follows previous research that has appeared to show a link between a lack of vitamin D and more severe respiratory infections. Now a new study, published by Cambridge University Press, has shown that low vitamin D status may be associated with increased mortality in hospitalised Covid-19 patients.

It is thought that Vitamin D deficiency is quite common. If you think that you may not be getting enough Vitamin D from food and sun exposure (it is found in oily fish, red meat and eggs, and your body can create vitamin D from sunlight on the skin), this may be another reason to think about taking Vitamin D supplements.

It is worth noting that the NHS is currently states that there is currently not enough evidence to support taking vitamin D solely to prevent or treat COVID-19.

Please also remember that vitamin D is a fat soluble vitamin, and so it is possible to take too much. The NHS recommends 10 micrograms of vitamin D a day (also shown as 400 IU). For more NHS advice on vitamin D, follow this link.

11/07/21: Migraines: a step in the right direction

The BMI have reported on a study that aimed to reduce migraines through changes in diet. The researchers discovered that a diet high in omega 3 oils and low in omega 6 oils had the greatest impact in reducing the frequency and severity of headaches. However, they did note that, despite this, the participants in the study did not find a significant improvement in their quality of life.

If you would like to try a similar diet, the study participants ate fatty fish (salmon, mackerel, sardines, trout) to increase their intake of omega 3 oils and cooked with a blend of macadamia nut oil and extra virgin olive oil and butter to reduce their omega 6 intake.

30/06/21: New Incontinence App launched

CONfidence, a new app to support people with continence issues, has been launched this month. The app aims to change the narrative around continence care by empowering people through knowledge.

The CONfidence app provides signposting and self-help for people with bladder and bowel leakage issues, offering advice and information that can help at the earliest opportunity. 

The app was developed in collaboration between Expert Self Care Ltd and the Bristol Health Partners Bladder and Bowel Confidence (BABCON) Health Integration Team, together with public contributors, topic experts, charities and other partners.

Why not try downloading it to see if it can suggest new tips to help make your every day life easier. Or why not check out the other apps produced by the company to support people on a wide range of topics including Eating Disorders, Self-harm, Coronavirus and Young Carers.

13/05/21: The power of a nature walk

A year of lockdowns has helped many of us rediscover the joys of walking in nature. Here are three more great reasons to pull on your walking boots:

• To coincide with Mental Health Awareness Week (10-16 May 2021), The Mental Health Foundation have published 7 top tips for connecting with nature. Their list includes walking and exercising outside. See the full list here.
• The Conversation have published a great article on how walking workouts can improve heart, bone and muscle health.
• And research shows that spending too much time sitting can exacerbate blood sugar problems. If you have type 2 diabetes, you can improve your glucose control by spending more time walking throughout the day.

So, happy walking, everyone!

16/04/21: Blood clot worries after Covid-19 vaccination

There have been lots of worrying reports about the risk of getting a blood clot following certain vaccinations against Covid-19. If you are worried, have a look at the latest MHRA guidance that is being reported in Pulse, the GP newsletter.

Pulse emphasises that the overall risk is very low, and gives guidance for the symptoms that people should look out for after their vaccination.

The MHRA guidance states that people should ‘seek immediate medical attention if four or more days after vaccination they develop new onset or worsening severe or persistent headaches with blurred vision, which do not respond to simple painkillers’.

Pulse emphasises that it is the timing of the headache is key. Pulse also reports that the MHRA advises that people should see a doctor if they develop other new symptoms four or more days after their jab, such as shortness of breath, chest pain, leg swelling, persistent abdominal pain, confusion, seizures or unusual skin bruising.

Pulse quote research that suggests that these symptoms could develop any time up to 20 days after your injection.

10/03/21: Brush Your Teeth for great health

Poor oral health has long been associated with an increased risk of diabetes, heart disease and dementia.  This is thought to be because the inflammation caused by gum disease can spread through the rest of the body.

Now, a recent study has shown that gum disease (periodontitis) in Covid patients is also associated with higher risk of ICU admission, need for assisted ventilation and even death.Was there ever a better time to get brushing?

20/02/21: Smell You Later

Losing your sense of smell doesn’t sound like a big deal, but it can be surprisingly debilitating. Unfortunately, as a result of Covid, it is something that more and more of us are suffering from.

Here are some tips for re-training your nose to rediscover the joy of smelling:

Try smell training. This is where you sniff the same four scents every day, spending around 20 seconds on each scent and really concentrating on what you’re doing. For more information, try visiting the AbScent website.

Or, you could try going on nature walks in the woods, and taking time to actively smell the scents of the forest around you.

For other ideas, and more information on the importance of smell, read Sensehacking by Charles Spence.

04/01/21: Happier New Year

We could all do with a happier new year. Check out this fabulous site, and their calendar for a Happier January 2021, along with lots of other inspirational ideas to get your happiness flowing.

24/12/20: Still time to ask Santa for a fitness tracker

The jury used to be out on whether fitness trackers actually helped people to increase the amount that they exercised. Now, research from the University of Sydney has shown that using smartphone applications and activity trackers increases physical activity levels in older adults.

The authors reviewed published randomised, controlled trials assessing the effect of current mobile applications and activity trackers on physical activity. They found that interventions involving smartphone apps and activity trackers increased participants’ physical activity by an average of 2000 steps per day, which is a level found to be associated with health benefits, such as lower risk for premature death.

The research concluded that using activity trackers improve physical activity levels and mobility among older people. So why not ask Santa to get you one for Christmas?

14/11/20: Mental Wellbeing during Covid

The NHS has published 10 tips for looking after your mental health, particularly if you are having to stay at home. You can find the website using this link.

Why not have a look at our ideas for beating the winter blues too.

The BMJ has also published an article on face masks, vision and the risk of falls. This notes that wearing face masks is essential during Covid, but can lead to an increased risk of falls, particularly for the elderly those who wear glasses. They recommend slowing down and looking ahead, rather than looking down at where you are walking. Find the full article here.

29/10/20: Managing your pain

Chronic pain is hard to deal with at the best of times. At the moment, it may be harder than ever to keep pain under control, as more and more restrictions are placed on our daily lives.

Pain Concern have published a guide to managing pain. Why not have a look and see if there is anything in there that you could try.

17/09/20: Coping with Covid

With it looking like we will have to live with Covid for months more to come, many of us are starting to feel depleted. BUPA have produced a guide on how to maintain your wellbeing using a toolkit that they call Performance Energy. This includes ideas to improve our physiology, the choices we make, and our mindset.

Check out their tips here.

31/08/20: Coronavirus myths

Feeling confused with all the information circulating about Covid 19? The Live Science website has come up with a helpful list of 14 common myths you might have heard about coronavirus. They explain the science behind the headlines, to help you sort out fact from fiction. Check it out using this link.

25/07/20: More reasons to choose a healthy diet

Two articles in the BMJ this week highlighted the importance of a healthy diet. Eating a ‘Mediterranean’ style diet rich in whole grains, fruit, vegetables and legumes has been linked with improved mood and better mental health.

Similarly, we are all being urged to lose weight to reduce our risk from Covid-19. Reducing calorie intake, in particular from red meat, refined carbohydrates, and highly processed foods, can also cut the risk of developing diabetes. And diabetes has also been linked to a higher risk of developing complications from Covid-19. 

Feeling inspired to shed the pounds? Check out our tips here.

14/06/20: How to get over post-viral fatigue

Many people suffer from fatigue following a viral infection, and Covid-19 is no different. The British Association for CFS/ME (BACME) have published a helpful guide on post-viral fatigue management.

They set out a range of strategies that you can try to manage any post-viral fatigue, and stress the importance of not pushing yourself to return to previous levels of activity too quickly.

25/05/20: Wash your hands to beat bugs

Wellcome Open Research have published a paper that provides evidence that frequent hand washing can protect from seasonal coronaviruses.

Coronavirus infections (which can include the common cold) were identified from nasal swabs taken as part of the 2006-2009 England Flu Watch study. Researchers then reviewed the effect of hand hygiene on individual risk.

They concluded that frequent hand washing (6-10 times per day) reduced the risk of a person contracting a coronavirus. So let’s all make sure that we keep washing our hands.

22/04/20: Are your children worried about Coronavirus?

It can be difficult to support our children when we are worried ourselves. Here are a couple of websites that you might find useful:

The Mental Health Foundation has come up with some Top Tips to help you to minimise the negative impact that upsetting news stories can have.

Young Minds have 10 Tips for how to have a conversation with your child about Coronavirus, along with more support and advice for parents here.

29/03/20: Coronavirus and your mental health

During these uncertain times, looking after our mental health is more important than ever.

Mind, the mental health charity, have published a some useful tips on how to manage stress and mental illness during this time, including ideas for managing anxiety and how to get through self-isolation. 

Rethink Mental Illness have also suggested ways to maintain your mental and physical health during coronavirus here.

20/02/20: Teenagers beat depression by being more active

The Lancet has published research showing that teenagers may be able to reduce their risk of suffering from depression if they increase the amount of light activity that they do.

On average, teenagers become less active from the age of 12, reducing the light activity they do by about an hour. But those with higher levels of light activity (over 5 hours a day) were less likely to suffer from depression by the time they were 18. Another good reason for walking to school.

12/02/20: Should we be worried about Cannabidiol?

Some newspapers have reported that the UK Committee on Toxicity is preparing a review highlighting the potential side-effects of cannabidiol. Their findings are based on trials for a cannabidiol based medicine that is used to treat severe epilepsy.

The trials do suggest that the epilepsy medicine studied has a range of side-effects affecting the liver and immune system amongst others. However, the cannabidiol products that are available on the high street are far less potent than the medicine studied. For the moment, the message, as with all supplements, is to make sure that you buy from a trusted retailer.

04/01/20: The importance of kindness

A recent study has found that when people act altruistically in threatening situations, it can relieve their own pain. The study concludes that being kind to others can make you less susceptible to pain, and suggests that doctors should start to prescribe altruism as pain relief.

An article in the BMJ argues that kindness needs to become more important in healthcare. The last decade has seen a focus on money and funding in healthcare, and argues that the next decade should see a return to a focus on care and kindness.

This year, Dr Parrot’s New Year’s resolution is to try to be kinder to others (and to do more yoga).

08/12/19: How the arts can improve health and wellbeing

The WHO has published a scoping review setting out how the arts can help to improve health and wellbeing. The report highlights how engagement in the arts can:

• help people experiencing mental illness;
• support care for people with acute conditions;
• help to support people with neurodevelopmental and neurological disorders;
• assist with the management of noncommunicable diseases;
• support end-of-life care

Why not see what is going on near you, and get involved?

20/11/19: Should we all be taking ice baths like Madonna?

Madonna has been in the news recently after sharing her love of ice baths on Instagram. Whilst this seems a bit extreme, there is some evidence that a cold shower can help improve your health in several ways.

A recent study at the Academic Medical Center of Amsterdam found that switching the temperature of your shower down to cold for 30 seconds at the end led to:

• 29 percent less sickness absence
• an increase in perceived energy levels

The Ice Club is looking for volunteers to extend this research globally – why not sign up here?

Other research has also suggested that a turning the temperature of your shower down to cold for the last few minutes could reduce symptoms of depression.

16/10/19: Engage with nature to prevent ill-health

Leeds Beckett University has undertaken a Social Return on Investment analysis of previous research by the University of Essex and the Wildlife Trust. This shows a return on investment of:

• £6.88 for every £1 invested, for people with low wellbeing who were part of a targeted programme
• £8.50 for every £1 invested, for people with average to high wellbeing who were part of a nature conservation volunteering programme.

They say this strengthens the argument for ‘nature on prescription’ to be standard practice for doctors and mental health providers. We say this is another reason to try forest bathing today: see our tips here.

The original research by the University of Essex had studied the mental well-being of 139 people who volunteered with the Wildlife Trust. They found that 95% of participants with low wellbeing at the start of the study reported an improvement in wellbeing after 6 weeks, which increased further over the next 6 weeks. Overall, the mental wellbeing of more than two-thirds of participants had improved after just 6 weeks.

25/09/19: Physical activity hailed as a ‘miracle cure’

Physical activity has been hailed as a miracle cure by the BMJ, based on a recently published review that shows a clear link between physical activity and reduced mortality. This builds on previous work by the Academy of Medical Sciences.

According to the review, there is impressive evidence that activity is good for both body and mind. People who are more active live longer and have lower rates of cardiovascular disease, cancer, and depression. Physical activity is safe and beneficial for almost everyone, and any level of activity is better than none. Let’s get moving!

11/09/19: UK Doctors asked to tell women risks of HRT

The BMJ has reported that the UK drug regulator (the MHRA) has asked GPs and hospital doctors to ensure women are told about the increased risk of breast cancer associated with hormone replacement therapy (HRT).

This follows research recently published in the Lancet, which found that the longer women take MHT, the higher their risk of breast cancer. Whilst HRT is the right option for some women, why not have a look at our alternative ideas for tackling menopause symptoms here.

04/09/19: Healthy lunchbox ideas for the new term

Check out the Change 4 Life website’s top tips for making your kids lunchboxes healthier here.

09/07/19: Avoid back to school asthma attacks

Asthma UK is running a campaign to reduce back to school asthma attacks. Every September, there is a sharp increase in the number of children hospitalised due to asthma. Coughs and colds, mould and changing weather are all possible reasons.

Over the summer, check that your child has all the medication they need, and make sure they keep up their medication routine. Check out Asthma UK’s tips here.

07/07/19: It’s never too late to get active

A study published in the BMJ has concluded that it’s never too late to get active. Middle aged and older people, including those with cardiovascular disease and cancer, can extend their lives substantially by becoming more physically active. How active they were in the past didn’t make any difference to this.

02/06/19: Eat less processed food for better health

Recent research published in the BMJ this week links ultra-processed food with cardio-vascular disease and all-cause mortality.

Ultra-processed foods are defined as those “modified by chemical processes and then assembled into ready-to-consume hyper-palatable food and drink products using flavours, colours, emulsifiers and . . . other cosmetic additives.” High consumption was defined as more than 4 servings of ultra-processed food a day. Low consumption was defined as less than 2 servings. High consumption was associated with 62% higher all-cause mortality.

So the studies conclude that we should try to avoid processed food, even if it is marketed as a healthy option. The most healthy option is to choose less processed food as much as possible.

22/05/19: Forest bathing inspires Duchess of Cambridge

The BBC has reported how the Duchess of Cambridge was inspired by forest bathing (Shinrin-yoku) when she designed her garden for this year’s Chelsea Flower Show. Forest bathing involves spending time in a wood each day, and taking in the forest atmosphere.  Research has shown that it may lower concentrations of cortisol (the stress hormone), lower the pulse rate, and lower blood pressure.

Dr Parrot is now Instagram and Twitter, reflecting on forest bathing. Why not follow us at drparrot_health?

13/05/19: Drink Green tea for Gut health

Ohio State University has published the results of a study which appear to show that green tea can improve your gut health.

Mice fed a diet of 2 percent green tea extract had more beneficial microbes and less inflammation in their intestines than those that ate a diet without it. They also had less permeability in the intestinal wall, which is linked to a condition known as ‘leaky gut’ , which has IBS-like symptoms.

The study also suggested that green tea could help reduce obesity as the mice fed a high-fat diet supplemented with green tea gained about 20 percent less weight and had lower insulin resistance than mice fed an otherwise identical diet without tea.

See the results here.

01/05/19: Eat less processed meat

A study at Oxford University has added to the evidence that eating red and processed meat can increase your risk of bowel cancer. Processed meat seems to be particularly harmful, although it is still not clear exactly whether that is due to the chemicals, preservatives or salt used to make processed meat, or for some other reason.

Why not try switching to a lower chemical and salt version of ham or bacon? We have done a taste test on Finnebrogue Naked Ham Naked Bacon (made without nitrates and with less salt – available in the UK), and can confirm that is is delicious.

10/04/19: Eat less salt

Last week the Lancet published a study looking at which dietary habits across the globe are associated with chronic diseases and premature deaths. They found that the best ways to improve our diets for a longer, healthier life were to:

• cut down on salt
• eat more whole grains
• eat more nuts, seeds, fruit and vegetables
• eat more omega 3 fatty acids

20/03/19: Mushrooms reduce risk of dementia

A study at the University of Singapore has found that eating two portions of mushrooms a week could cut your risk of mild cognitive decline. This was based on a 6 year study of over 600 people, that looked at how many mushrooms they had eaten, including golden, oyster, shiitake and white button mushrooms, dried and canned mushrooms. Mushrooms contain a compound called ergothioneine, which is an antioxidant and anti-inflammatory. The next step will be to do a randomised control trial, so that more robust conclusions can be drawn

09/03/19: Afternoon naps can help reduce blood pressure

Research carried out in Greece has shown that a regular afternoon nap of 20 minutes can help to lower blood pressure by as much as a low dose of blood pressure medicine. Kalón ýpno (sleep well)!

08/03/19: Low calorie diet reverses diabetes

Diabetes UK have announced the latest results from their trial into whether a low calorie diet can reverse diabetes. Almost half of those who took part in the trial were still in remission for diabetes after a year, and two thirds of those who lost over 10 kilos on the diet were still in remission after 2 years.

The trial was to follow a low calorie diet of 800 calories a day, made up of soup and shake meal replacements, for 8 weeks. Participants got support from trained health professionals from the start, and Diabetes UK have stressed the importance of speaking to your GP first if you are thinking of trying this. A low calorie diet can make hypos more common, so you will need support with your medication, and will need to check your blood pressure more frequently.

03/03/19: Sunlight may reduce the risk of type 2 diabetes and heart disease

Research at the University of Oxford suggests that people who spend more time in bright sunshine may have lower blood insulin, and so a reduced risk of type 2 diabetes and heart disease. Although this research cannot prove a link, it does build on previous studies in mice that found that sunlight helped to reduce risk factors for diabetes. The research notes that vitamin D supplements don’t have the same affect. It’s certainly another good reason to spend more time outdoors.

21/02/19: Looking for natural ways to lower blood pressure?

Two recent studies have suggested alternative ways to lowering blood pressure. A study published in the Journals of Gerontology suggested that eating 200g of blueberries every day could lower blood pressure by a similar amount as taking blood pressure drugs.

Meanwhile, research published in the Hypertension Journal found that half an hour of exercise in a morning could reduce blood pressure in older, overweight people.

Remember, don’t stop taking any medicine that you have been prescribed without talking to your doctor first.

01/02/19: Tai Chi

New research has found strong evidence that practicing Tai Chi, or other exercises that help improve balance, can help prevent falls in older people

16/01/19: Eat more fibre

A recent publication in The Lancet has concluded that everyone should aim to eat 25-29g of fibre a day. Eating this much fibre appears to reduce the risk of getting coronary heart disease, stroke, type 2 diabetes and colorectal cancer by 15-30%. In comparison, an average western diet is estimated to provide 15-20g of fibre a day. The NHS has got some suggestions here about how to increase the amount of fibre in your diet here. Good tips include eating brown bread, rice and pasta, and eating more beans and pulses… Go beans on toast!

31/12/18: Happy New Year!

Can’t think of any New Year’s resolutions? Get some inspiration from Dr Parrot:

• I will try to go to bed early every night
• But never forget to floss and do my pelvic
  floor exercises first
• I will try to eat more vegetables
• And I will try to walk more every day
• I will try to do something to make the world a better place, even if it is just smiling more each day.

Good luck!

21/12/18: Polio type illness on the rise in UK and US

The BBC has reported that NHS England is investigating a rise in cases of Acute flaccid paralysis (AFP). This is a very rare polio type illness affects the nervous system, causing one or more of the limbs to become weak or floppy.

The disease remains very rare, but the NHS advises anyone who develops weakness in any limb to seek medical help.

20/12/18: Want to avoid gaining weight over Christmas this year?

A recent article in the BMJ suggested that the following three actions could help prevent weight gain over the Christmas period:

1. Weigh yourself everyday and note it down
2. Give yourself a refresher on general weight management advice (if you eat more calories than you burn off through exercise, then you will gain weight)
3. Know the amount of exercise you need to do to burn off festive food and drink.

The BBC has done a helpful guide here.