Saving Lives In Slow Motion

It's easy to race through life without thinking that we need to do some inner work on ourselves but more often than not it catches up with us at some point.In this episode I look at why it's important and go through a basic inner child exercise to get you started.Links:A beginner's guide to inner child work: https://www.healthline.com/health/mental-health/inner-child-healing#listenSome books which covers this and a lot more:How to do the work by Nicole LePera: https://www.amazon.co.uk/How-Do-Work-Recognise-Patterns/dp/1409197743The book you wish your parents had read: https://www.amazon.co.uk/Book-Wish-Your-Parents-Read/dp/0241251028Arian Samouie's work: https://ariansamouie.com/ Why is everyone working on their inner child?: https://time.com/6268636/inner-child-work-healing/ Hosted on Acast. See acast.com/privacy for more information.

Symptoms are often hard to interpret with the amount of data and tools that are out there these days. In this episode I look at innocuous symptoms that can creep up on us over a long time but could be harbinger of an underlying condition.COMT genes: https://www.psychologytoday.com/gb/blog/click-here-for-happiness/202001/what-is-the-comt-gene-and-how-does-it-affect-your-healthRaynaud's Phenomenon: https://www.hopkinsmedicine.org/health/conditions-and-diseases/raynauds-phenomenonFungal nails: https://patient.info/infections/fungal-nail-infection-tinea-unguiumNitric oxide foods: https://www.webmd.com/diet/healthy-foods-nitric-oxideFIT testing for bowel cancer: https://www.faecal-immunochemical-test.co.uk/healthcare-professionals/about-faecal-immunochemical-testing/Body odour: https://my.clevelandclinic.org/health/symptoms/17865-body-odorPhaeochromocytoma: https://www.mayoclinic.org/diseases-conditions/pheochromocytoma/symptoms-causes/syc-20355367#Unexplained weight loss: https://my.clevelandclinic.org/health/symptoms/unexplained-weight-lossRash - acanthosis nigricans: https://www.nhs.uk/conditions/acanthosis-nigricans/Buy The Health Fix now: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0 Hosted on Acast. See acast.com/privacy for more information.

There isn't a week that I don't hear the phrase ‘work-life balance'. In this episode I look at what it means, how it has changed over the years and what we can do to try to get it right.What is work-life balance?: https://www.forbes.com/sites/maurathomas/2022/07/26/what-does-work-life-balance-even-mean/Severance: https://www.imdb.com/title/tt11280740/Womens Liberation and WLB: https://pmc.ncbi.nlm.nih.gov/articles/PMC4079063/#:The Great Resignation: https://hbr.org/2022/03/the-great-resignation-didnt-start-with-the-pandemicFreelancing pros and cons: https://medium.com/@mrmunifali/the-5-pros-and-cons-of-freelance-work-15e1dbb375c6 Why Google perks may not be what good working life is about: https://www.cnbc.com/2019/04/18/google-amazon-microsoft-perks-dont-matter-this-is-what-keeps-talented-people-from-quitting.htmlWork is good for us: https://www.bmj.com/content/353/bmj.i2191Boiling frogs: https://www.psychologytoday.com/gb/blog/lessons-from-a-burnt-out-psychologist/202406/the-boiling-frog-syndrome-a-metaphor-for-burnout Hosted on Acast. See acast.com/privacy for more information.

In this episode I have saved up questions from the last 6 months and decided to tackle them head on. From whether you should get a DNA analysis to why some people think fibre is bad for you - it's in this ep!DNA analyses - a view point https://www.theguardian.com/science/2017/jul/23/what-i-learned-from-home-dna-test-kits-are-they-accurate-or-worthwhileSNPs: https://medlineplus.gov/genetics/understanding/genomicresearch/snp/Genetic screening via health professionals: https://www.nhs.uk/conditions/predictive-genetic-tests-cancer/MCM6: https://medlineplus.gov/download/genetics/gene/mcm6.pdfThe genes of Alzheimer's Disease: https://www.nia.nih.gov/health/alzheimers-causes-and-risk-factors/alzheimers-disease-genetics-fact-sheetAlcohol and WHO advice: https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-healthChronic fatigue syndrome: https://www.healthline.com/health/chronic-fatigue-syndromeLong Covid YouTube channel: https://www.youtube.com/@LCCWYCDOrganic food - the dirty dozen and the clean fifteen: https://www.ewg.org/foodnews/clean-fifteen.phpFibre bad for us? (A dissection of this argument): https://biolayne.com/articles/research/paul-saladino-on-joe-rogan-experience-hype-vs-evidence/Dr Emily Leeming on fibre: https://dremilyleeming.substack.com/p/is-fibre-the-missing-link-to-trueMy case for generalism: https://www.youtube.com/watch?v=ST6XEDcD_C4 Hosted on Acast. See acast.com/privacy for more information.

Vitamin D is often regarded as the doyen of vitamins. It's structure differs to other vitamins and in this episode I look at it's benefits, it's risks and potential in terms of it's role in human health.Structure of vitamin D: https://www.sciencedirect.com/science/article/pii/S0002916523241039UVA and UVB light: https://www.skincancer.org/risk-factors/uv-radiation/Vitamin D deficiency (NICE): https://cks.nice.org.uk/topics/vitamin-d-deficiency-in-adults/Innate vs adaptive immunity: https://www.ncbi.nlm.nih.gov/books/NBK279396/#(Listen to my episode on autoimmunity - October 2024)Rickets: https://www.nhs.uk/conditions/rickets-and-osteomalacia/VDR mutations and rickets: https://medlineplus.gov/genetics/gene/vdr/Twin study on VDR mutations: https://www.nature.com/articles/s41598-020-69128-2Vitamin D co-factors: https://pmc.ncbi.nlm.nih.gov/articles/PMC10974675/Tim Spector and vitamin D: https://theconversation.com/the-sun-goes-down-on-vitamin-d-why-i-changed-my-mind-about-this-celebrated-supplement-52725Foods high in vitamin K2: https://health.clevelandclinic.org/vitamin-k2-foodsMarshall Protocol: https://biomedres.us/pdfs/BJSTR.MS.ID.008344.pdf Hosted on Acast. See acast.com/privacy for more information.

Coeliac Disease rates are rising across the globe. In this episode I look at what it is, why it occurs and the multitude of guises that gluten-related symptoms can take on. So many foods contain gluten (not just grains) so it is an important issue.The genetics of coeliac disease (HLAs - human leukocyte antigens): https://www.medicalnewstoday.com/articles/is-celiac-disease-hereditaryVilli and their function: https://study.com/learn/lesson/villi-in-small-intestine.htmlInnate vs adaptive immunity: https://www.ncbi.nlm.nih.gov/books/NBK279396/The rise of coeliac disease: https://www.bloomberg.com/news/newsletters/2023-01-31/rising-incidence-of-celiac-disease-spurs-interest-in-research-treatmentsNon-coeliac gluten sensitivity: https://www.sheffieldbrc.nihr.ac.uk/our-research/neuroscience/neuroinflammation/gluten-related-neurological-disorders-and-ataxiaDermatitis herpetiformis: https://my.clevelandclinic.org/health/diseases/21460-dermatitis-herpetiformisGluten ataxia and TG6-mediated neurological symptoms: https://www.sth.nhs.uk/news/2020/11/23/new-breakthrough-diagnostic-test-leads-to-earlier-detection-of-neurological-damage-caused-by-gluten-sensitivity/Sourdough: https://www.theguardian.com/lifeandstyle/2016/mar/23/sourdough-bread-gluten-intolerance-food-health-celiac-diseaseOmega-5 gliadin allergy: https://www.aaaai.org/tools-for-the-public/latest-research-summaries/the-journal-of-allergy-and-clinical-immunology-in/2018/wheatGAD antibodies: https://www.healthline.com/health/diabetes/gad-antibodiesHashimoto's and gluten: https://www.healthline.com/nutrition/hashimotos-and-glutenFoods containing gluten: https://www.medicalnewstoday.com/articles/gluten-foods#foods-with-glutenAncient and modern wheat: https://pmc.ncbi.nlm.nih.gov/articles/PMC9611902/ Hosted on Acast. See acast.com/privacy for more information.

In this episode I look at something that comes to us all, not death itself, but the run up towards it. How can we prepare for the inevitable in the best possible way? Is it even possible?Longevity as an obsession: https://www.theguardian.com/wellness/2024/sep/13/rich-men-longevity-historyUrgency culture, burnout and modern life: https://www.nationalgeographic.com/science/article/urgency-culture-burnoutBeing busy: https://www.psychologytoday.com/gb/blog/the-psychology-of-creativity/202304/the-myth-of-keeping-busyRegrets of the dying: https://bronnieware.com/blog/regrets-of-the-dying/7 types of forgetfulness: https://www.health.harvard.edu/mind-and-mood/forgetfulness-7-types-of-normal-memory-problemsCommunities around the end of life: https://pmc.ncbi.nlm.nih.gov/articles/PMC6330929/Being true to yourself: https://www.youtube.com/watch?v=vdG2yK7hoPQMeditation for the end of life: https://www.mindfulnessassociation.net/research-blogs/compassion-meditation-for-end-of-life/Physical contact at the end of life: https://www.psychologytoday.com/gb/blog/understanding-grief/201703/touching-the-dyingLegal and financial advice: https://www.macmillan.org.uk/cancer-information-and-support/impacts-of-cancer/benefits-and-financial-support/financial-help-end-of-life Hosted on Acast. See acast.com/privacy for more information.

Migraines are common cause of debility worldwide. In this episode I look at the causes of migraines and other types of headaches, what we can do about them and how to detect and manage them better.Links: The theories behind migraine and its mechanism: https://www.hopkinsmedicine.org/health/conditions-and-diseases/headache/how-a-migraine-happensTriptan drugs: https://migrainetrust.org/live-with-migraine/healthcare/treatments/triptans/#page-section-1MSG headaches: https://pubmed.ncbi.nlm.nih.gov/38079074/Sphenoid sinus disease (confused for migraine): https://pubmed.ncbi.nlm.nih.gov/16213927/Functional scoliosis: https://www.healthline.com/health/scoliosis/functional-scoliosis#summaryErunemab: https://migrainetrust.org/live-with-migraine/healthcare/treatments/calcitonin-gene-related-peptide-monoclonal-antibodies/Migraine as common cause of disability: https://thejournalofheadacheandpain.biomedcentral.com/articles/10.1186/s10194-020-01208-0Daith piercing: https://pmc.ncbi.nlm.nih.gov/articles/PMC7075511/Acupuncture: https://migrainetrust.org/live-with-migraine/healthcare/treatments/acupuncture/ Hosted on Acast. See acast.com/privacy for more information.

In this episode I look at Functional Medicine, a movement which started in the USA and is practised predominantly by non-medical practitioners but also increasingly medical doctors. It comes under a lot of fire from doctors and I want to explore why this, including that is isn't ‘medicine' and what the differences and similarities are between functional medicine and conventional allopathic medicine.Links:Intro to functional medicine by IFM: https://www.ifm.org/functional-medicineA review of functional medicine by Jeffrey Bland: https://pmc.ncbi.nlm.nih.gov/articles/PMC9173848/Methylation explained: https://www.healthline.com/health/methylation#takeawayMethylation, a view from a functional medicine practitioner: https://www.drkarafitzgerald.com/2016/08/01/methylation-whats-fuss/The British College of Functional Medicine: https://www.bc-fm.org/Patient story from The Cleveland Clinic: https://my.clevelandclinic.org/patient-stories/196-functional-medicine-helps-woman-regain-her-life-after-44-years-of-chronic-painAn allopathic doctors view: https://www.doctormather.com/blog/redflagsLimitations of Evidence Based Medicine: https://www.sciencedirect.com/science/article/pii/S0735109716331370 Evidence Based Medicine: https://bmjopen.bmj.com/content/12/11/e067268 Hosted on Acast. See acast.com/privacy for more information.

In this episode I look at a quick and easy way to take stock of your health quickly and easily to re-orientate yourself whenever you need to.It's a great way to lay out your story, turn 'what into why', and maintain your health and head off problems before they set in. My IDEAL framework for habit change: https://www.glamourmagazine.co.uk/article/the-health-fix-dr-ayan-panja-new-years-resolutions. (There is a separate episode on this: episode 26)Yoga with Adriene on YouTube: https://www.youtube.com/user/yogawithadrieneJet lag tips: https://www.healthline.com/health/healthy-sleep/how-to-get-over-jet-lagSleep tips: https://somneesleep.com/blogs/post/matt-walker-sleep-tipsInfections: https://www.bbc.co.uk/future/article/20241119-long-fatigue-the-exhaustion-that-lingers-after-an-infectionVitamin D deficiency: https://cks.nice.org.uk/topics/vitamin-d-deficiency-in-adults/BUY THE HEALTH FIX and transform your health: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0 Hosted on Acast. See acast.com/privacy for more information.

Protein is one of our three macronutrients and increasingly getting traction as being really important to our long term health. In this episode I look at why it's so important to make sure we get enough and the right type.Sugar equivalent chart for carbohydrates: https://lowcarbfreshwell.com/what-is-a-low-carb-lifestyle/dr-unwins-sugar-infographics/Leptin and ghrelin: https://www.healthline.com/nutrition/leptin-101Macronutrients: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/macronutrientsTrans-fats: https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-2004611410000 proteins (our proteome): https://pmc.ncbi.nlm.nih.gov/articles/PMC4889822/Sarcopenia: https://my.clevelandclinic.org/health/diseases/23167-sarcopeniaNitrites and cancer: https://www.theguardian.com/society/2022/dec/27/too-much-nitrite-cured-meat-brings-clear-risk-of-cancer-say-scientistsProtein and reduced cognitive decline: https://www.health.harvard.edu/mind-and-mood/protein-intake-associated-with-less-cognitive-declineDoctors Kitchen protein calculator (Dr Rupy Aujla): https://www.thedoctorskitchen.com/protein_calculator.php Hosted on Acast. See acast.com/privacy for more information.

Air pollution is a huge cause of death killing 8 million people worldwide each year. Its effects are damaging to most of our body systems yet is an ‘invisible' threat to us. In this episode I look at what we can do to minimise our exposure to air pollutants in and out of the home.WHO guidelines: https://www.who.int/publications/i/item/9789240034228Pesticides and Parkinson's Disease: https://pubmed.ncbi.nlm.nih.gov/32919961/Air pollution and non-communicable diseases: https://pmc.ncbi.nlm.nih.gov/articles/PMC6904854/Smoke control at home: https://www.gov.uk/smoke-control-area-rulesCarpets and health: https://pmc.ncbi.nlm.nih.gov/articles/PMC5858259/Mould and illness: https://pmc.ncbi.nlm.nih.gov/articles/PMC7231651/Plants and air purification: https://pmc.ncbi.nlm.nih.gov/articles/PMC8279815/My report for the BBC from Hong Kong on air pollution comparing types: https://www.bbc.co.uk/news/av/health-35885569 Hosted on Acast. See acast.com/privacy for more information.

Magnesium is an important mineral for our health and in this episode I look at why it has become a silent public health issue in recent years. I cover where magnesium comes from, why deficiency has become so prevalent and what to do about it. Food sources of magnesium: https://nutritionsource.hsph.harvard.edu/magnesium/Sublinical magnesium deficiency: https://openheart.bmj.com/content/5/1/e000668Getting enough magnesium and why blood testing is often inaccurate: https://pmc.ncbi.nlm.nih.gov/articles/PMC6316205/An old study about CO2 and plant mineralisation: https://pubmed.ncbi.nlm.nih.gov/24867639/The decline of plant nutrition: https://pubmed.ncbi.nlm.nih.gov/36336557/Vitamin D and magnesium: https://www.sciencedirect.com/science/article/abs/pii/S0899900722000867A campaign for remineralising soil: https://www.remineralize.org/Examine.com - evidence based information on supplements Hosted on Acast. See acast.com/privacy for more information.

In this episode I go back to the basics of how to get themes out now your GP appointment beyond the obvious. Medicine is increasingly complex and time is often short with the doctor. Here are my tips for an effective use of appointments in 2025.Links:Why men don't gp to the doctor - https://www.bowelresearchuk.org/latest-news/why-dont-men-go-to-see-their-doctors/Hello My Name is: https://www.hellomynameis.org.uk/Continuity: https://www.pulsetoday.co.uk/news/workload/continuity-of-care-more-productive-than-access-driven-gp-models-study-suggests/Giving the doctor a good history: https://www.forbes.com/sites/carolynmcclanahan/2019/01/19/how-to-give-a-good-medical-history-to-get-better-health-care/Reasonable adjustments: https://www.mind.org.uk/information-support/legal-rights/disability-discrimination/reasonable-adjustments/ Hosted on Acast. See acast.com/privacy for more information.

Infections of the urinary tract are a daily occurrence but there is much more to them than meets the eye. In this episode I go through some of the conditions that affect the kidney and bladder and what we can do to keep them healthy.Cystitis: https://www.healthline.com/health/cystitisBenign prostate enlargement: https://www.nhs.uk/conditions/prostate-enlargement/Urethritis: https://www.medicalnewstoday.com/articles/264903Bladder cancer symptoms: https://www.mdanderson.org/cancerwise/how-i-knew-i-had-bladder-cancer---3-survivors--first-symptoms.h00-159701490.htmlKidney stone diet: https://www.healthline.com/health/kidney-stone-dietChronic kidney disease: https://www.nhs.uk/conditions/kidney-disease/Bladder and pelvic muscle exercises: https://my.clevelandclinic.org/health/articles/14611-kegel-exercises Hosted on Acast. See acast.com/privacy for more information.

Wellness is big. But it really divides opinion. Some think of it as extreme aesthetic procedures or unnecessary fad diets whereas others regard it as essential maintenance.I explore what wellness really means in this episode.——Links:The GWI and wellness definitions: https://globalwellnessinstitute.org/Wellness vs wellbeing: https://www.gallup.com/workplace/340202/wellness-wellbeing-difference.aspxKelp and the thyroid: https://pmc.ncbi.nlm.nih.gov/articles/PMC6750240/When wellness goes wrong: https://www.theguardian.com/lifeandstyle/2024/mar/31/the-wellness-instagrammer-who-learned-to-let-goBBL: https://www.bbc.co.uk/news/uk-england-norfolk-66798236Gluten antibodies and neurological disease: https://www.sth.nhs.uk/news/2020/11/23/new-breakthrough-diagnostic-test-leads-to-earlier-detection-of-neurological-damage-caused-by-gluten-sensitivity/Stress and heart rhythm issues: https://www.ahajournals.org/doi/10.1161/JAHA.123.032414 Hosted on Acast. See acast.com/privacy for more information.

In this episode I look at a huge study from the USA which looked at over 700,000 people to find which habits lead others to increased lifespan.I discuss the limitations of the study but also some universal habits we could all potentially benefit from.The study: https://www.sciencedirect.com/science/article/pii/S000291652366280X?via%3DihubStudy summary: https://pubmed.ncbi.nlm.nih.gov/38065710/Exercise benefits: https://www.healthline.com/nutrition/10-benefits-of-exerciseAll Trials (Ben Goldacre): https://www.alltrials.net/The latest on the opioid crisis: https://www.bbc.co.uk/news/world-us-canada-65764307. (The dramatisations of this story, Painkiller and Dopesick are both available to watch on Netflix)What is an observational study?: https://www.mrcctu.ucl.ac.uk/patients-public/about-clinical-trials/what-is-an-observational-study/O Sleep (by Handel): https://www.youtube.com/watch?v=kJr5Uvi7fM4 Plant-based diets: https://nutritionj.biomedcentral.com/articles/10.1186/s12937-023-00877-2A framework to help create or break habits:https://www.glamourmagazine.co.uk/article/the-health-fix-dr-ayan-panja-new-years-resolutions Hosted on Acast. See acast.com/privacy for more information.

This year instead of wanting to take on new habits and do more I want to let go of things that are holding me back. In true Health Fix style it's all about Too Little vs Too Much and I am shedding the too much bits!Toxic behaviours by others, phones in the morning, all or nothing and forgiveness all feature.Links: Marie Kondo and KonMari: https://konmari.com/Boundary setting: https://psychcentral.com/relationships/what-are-personal-boundaries-how-do-i-get-someForgiveness vs moving on: https://www.psychologytoday.com/gb/blog/the-forgiving-life/201809/is-there-difference-between-forgiving-and-movingComparisons with others: https://www.psychologytoday.com/gb/articles/201711/the-comparison-trapChanging an all or nothing mindset: https://chadd.org/adhd-weekly/replace-an-all-or-nothing-mindset-with-balanced-thinking/Phone use in the morning: https://www.fielding.edu/how-morning-phone-habits-shape-productivity-and-well-being/#BUY THE HEALTH FIX PAPERBACK NOW: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= Hosted on Acast. See acast.com/privacy for more information.

There is consensus on how reflection is good for mental health as well as productivity but how can we easily make time for it on the modern world?In this episode at this reflective time of year I look at how we might be able to do it little and often.The power of self-reflection: https://hbr.org/2022/03/dont-underestimate-the-power-of-self-reflectionJournalling benefits: https://psychcentral.com/lib/the-health-benefits-of-journalingReflection and productivity: https://www.library.hbs.edu/working-knowledge/the-pause-that-brings-peace-and-productivity Hosted on Acast. See acast.com/privacy for more information.

In this episode I cover the different type so anaemia as I have found it can cause much confusion and there are so many different types, from mild iron deficiency to types that can be life threatening. Iron deficiency anaemia: https://www.nhs.uk/conditions/iron-deficiency-anaemia/Bone marrow: https://my.clevelandclinic.org/health/body/22818-bone-marrowHaem and non haem iron: https://www.mkuh.nhs.uk/patient-information-leaflet/good-sources-of-ironVitamin C and iron: https://www.canr.msu.edu/news/iron_and_vitamin_c_the_perfect_pairAplastic anaemia: https://www.gosh.nhs.uk/conditions-and-treatments/conditions-we-treat/aplastic-anaemia/Pernicious anaemia: https://my.clevelandclinic.org/health/diseases/22377-pernicious-anemiaAnaemia of chronic disease: https://my.clevelandclinic.org/health/diseases/14477-anemia-of-chronic-diseaseMCV on a blood count: https://medlineplus.gov/lab-tests/mcv-mean-corpuscular-volume/Leukaemia: https://www.cancerresearchuk.org/about-cancer/leukaemiaHaemolytic anaemia: https://www.hopkinsmedicine.org/health/conditions-and-diseases/hemolytic-anemiaSickle cell disease: https://www.nhs.uk/conditions/sickle-cell-disease/Thalassemia: https://my.clevelandclinic.org/health/diseases/14508-thalassemiasIron diet sheet: https://kingstonhospital.nhs.uk/information/iron-diet-sheet/Eating your greens: https://pubmed.ncbi.nlm.nih.gov/34034049/ Hosted on Acast. See acast.com/privacy for more information.

In this episode I look at the liver and how to keep it healthy, arguably the most industrious visceral organ in our body with so many critical functions. Non-Alcoholic Fatty Liver Disease: https://www.hopkinsmedicine.org/health/conditions-and-diseases/nonalcoholic-fatty-liver-diseaseFructose: https://www.nih.gov/news-events/nih-research-matters/how-high-fructose-intake-may-trigger-fatty-liver-diseaseGlycogen: https://my.clevelandclinic.org/health/articles/23509-glycogenUltra processed food and liver disease: https://pubmed.ncbi.nlm.nih.gov/37871746/Alcohol and liver disease: https://www.hopkinsmedicine.org/health/conditions-and-diseases/alcoholinduced-liver-diseaseWIlson's Disease: https://www.mayoclinic.org/diseases-conditions/wilsons-disease/symptoms-causes/syc-20353251Haemochromatosis: https://www.haemochromatosis.org.uk/Jaundice: https://www.nhs.uk/conditions/jaundice/Gall bladder removal - cholecsytecomy: https://my.clevelandclinic.org/health/procedures/21614-gallbladder-removalDiarrhoea after gall bladder removal: https://pmc.ncbi.nlm.nih.gov/articles/PMC10725554/Hepatitis 'alphabet': https://www.who.int/news-room/questions-and-answers/item/hepatitisGallbladder diet: https://www.healthline.com/health/gallbladder-dietMetabolic pathways in detoxification: https://onlinelibrary.wiley.com/doi/10.1155/2015/760689Coffee and other foods: https://www.medicalnewstoday.com/articles/323915 Hosted on Acast. See acast.com/privacy for more information.

It's a time of year that some people dread but there's so much we can do get through this season and I look at that in this short but useful 101 episode.Polyphenols and hormesis: https://www.sciencedirect.com/science/article/abs/pii/S0958166924000107Vitamin C and zinc for colds: https://pubmed.ncbi.nlm.nih.gov/32342851/Asthma exacerbations and vitamin D: https://www.thelancet.com/journals/lanres/article/PIIS2213-2600(17)30306-5/fulltext#Non IgE cows milk protein allergy: https://www.allergyuk.org/about-allergy/allergy-in-childhood/cows-milk-allergy/ (can cause cough if drinking milk) SAD: https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651Morning light (Russell Foster): https://www.neuroscience.ox.ac.uk/news/professor-russell-foster-receives-daylight-award-2020Food cravings in winter: https://www.independent.co.uk/health-and-wellbeing/winter-diet-cold-weather-food-b2621804.htmlFlu (Influenza): https://my.clevelandclinic.org/health/diseases/4335-influenza-fluExercise in winter health: https://www.heart.org/en/healthy-living/fitness/getting-active/how-to-stay-active-in-cold-weather Hosted on Acast. See acast.com/privacy for more information.

Back pain is something most of us have suffered with at some point. In this episode I look at the various reasons behind back pain, how we can rethink it and manage it beyond simple exercise and pain relief including alternative therapies.The stats: https://www.who.int/news-room/fact-sheets/detail/low-back-painBack muscles: https://my.clevelandclinic.org/health/body/21632-back-musclesThe lumbar spine: https://my.clevelandclinic.org/health/articles/22396-lumbar-spineSciatica: https://my.clevelandclinic.org/health/diseases/12792-sciatica'Slipped disc': https://www.nhs.uk/conditions/slipped-disc/Core exercises for the back (yoga and pilates may also help): https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-strength/art-20546851Cauda equina - an emergency: https://orthoinfo.aaos.org/en/diseases--conditions/cauda-equina-syndrome/Vitamin D and back pain: https://www.thepermanentejournal.org/doi/10.7812/TPP/18.241IDD therapy: https://iddtherapy.co.uk/Acupuncture: https://www.healthline.com/health/acupuncture-for-back-painSpinal cord stimulators: https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/treating-pain-with-spinal-cord-stimulatorsMind-body link in back pain: https://www.nytimes.com/2021/11/09/well/mind/john-sarno-chronic-pain-relief.html Hosted on Acast. See acast.com/privacy for more information.

In this episode I look at why across much of the world mental health is in crisis. What are the reasons for this? What can we do about it? TW: mentions suicide.Systems biology in medicine: https://www.imperial.ac.uk/metabolism-digestion-reproduction/research/systems-medicine/COVID and mental health: https://pmc.ncbi.nlm.nih.gov/articles/PMC8758130/#Trauma and mental health: https://www.theguardian.com/society/2021/sep/20/trauma-trust-and-triumph-psychiatrist-bessel-van-der-kolk-on-how-to-recover-from-our-deepest-painAntipsychotic medication: https://www.bap.org.uk/articles/chlorpromazine-the-first-antipsychotic/The coal gas story, UK: https://pmc.ncbi.nlm.nih.gov/articles/PMC478945/Suicide and means restriction: https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(24)00157-9/fulltextGolden Gate Bridge stories and learnings: https://ennyman.medium.com/a-lesson-from-29-golden-gate-suicide-attempts-a42f4ef3f970https://edition.cnn.com/2023/11/19/us/golden-gate-bridge-suicide-safety-net/index.htmlJonny Benjamin: https://jonnybenjamin.co.uk/The Hoffman Process: https://www.hoffmaninstitute.co.uk/about-the-process/Early Years resources: https://www.annafreud.org/services/services-for-children-and-young-people/for-under-fives/early-years-in-mind/Leafyard - one of many mental health AI apps: https://www.leafyard.com/healthfix Hosted on Acast. See acast.com/privacy for more information.

Hydration is something many of us take for granted but in this episode I bust some myths around hydration, cover why it is important to give it some thought and why urine colour is not the best measure of how hydrated we are. Too much vs too little: https://www.instagram.com/drayanpanja/p/C16g1vfI3ZP/BUY THE HEALTH FIX NOW: https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296/ref=nodl_?dplnkId=1ba53367-030f-4f3f-ad09-4a1fc81eadf5Plethysmography: https://www.healthline.com/health/plethysmographyWater intoxication: https://my.clevelandclinic.org/health/diseases/water-intoxicationDiarrhoeal disease and oral rehydration therapy (ORT): https://www.who.int/news-room/fact-sheets/detail/diarrhoeal-diseaseORT: https://ourworldindata.org/oral-rehydration-therapy8 glasses of water a day?: https://www.bbc.co.uk/news/uk-scotland-north-east-orkney-shetland-63755475#Overhydration dangers: https://www.healthline.com/health/overhydrationDelirium: https://www.mayoclinic.org/diseases-conditions/delirium/symptoms-causes/syc-20371386What hydrates us: https://www.webmd.com/parenting/features/healthy-beveragesExcessive thirst: https://www.nhs.uk/conditions/thirst/Tap water: https://www.independent.co.uk/life-style/tap-water-uk-safe-to-drink-b2600254.html Hosted on Acast. See acast.com/privacy for more information.

The thyroid is an important gland and with many functions. Up to 10% of people have a thyroid disorder and in this episode I look at common presentations and how to keep your thyroid healthy.How thyroid hormone is made: https://www.ezmedlearning.com/blog/thyroid-hormone-synthesis-steps-pathwayHashimoto's Disease - a common cause of hypothyroidism (underactive): https://www.mayoclinic.org/diseases-conditions/hashimotos-disease/symptoms-causes/syc-20351855Derbyshire goitre: https://pubmed.ncbi.nlm.nih.gov/15719162/Nutritional factors and the thyroid: https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/multiple-nutritional-factors-and-thyroid-disease-with-particular-reference-to-autoimmune-thyroid-disease/DBA9BAD5847376FA5E099B7ACC7556A2Iodine - a double edged sword: https://www.healthline.com/health/iodine-usesSelenium and the thyroid: https://pubmed.ncbi.nlm.nih.gov/37033262/Ashwagandha: https://www.liebertpub.com/doi/10.1089/acm.2017.0183Heavy metals and the thyroid: https://pmc.ncbi.nlm.nih.gov/articles/PMC3569681/Lioyhyronine (T3): Many people cannot convert T4 to T3 (a defect in the de-iodinase enzyme that loses the iodine molecule): https://thyroiduk.org/if-you-are-hypothyroid/treatment-options-for-hypothyroidism/treatment-options-for-hypothyroidism/liothyronine-t3/ Hosted on Acast. See acast.com/privacy for more information.

It's the second commonest cancer in men across the world and increasing in incidence.In this episode I look at why it occurs and what we can do prevent it, manage risk and raise awareness.Hormones and their roles in prostate cancer: https://www.ceu.ox.ac.uk/news/largest-study-to-date-confirms-role-of-two-hormones-in-aggressive-prostate-cancer-risk#Benign prostatic hypertrophy (not cancer): https://www.mayoclinic.org/diseases-conditions/benign-prostatic-hyperplasia/symptoms-causes/syc-20370087Genetics and prostate cancer: https://medlineplus.gov/genetics/condition/prostate-cancer/#causesGleason grading of prostate cancer: https://www.pcf.org/about-prostate-cancer/diagnosis-staging-prostate-cancer/gleason-score-isup-gradeStress and prostate cancer: https://pmc.ncbi.nlm.nih.gov/articles/PMC5693840/Inflammation and prostate cancer: https://pmc.ncbi.nlm.nih.gov/articles/PMC4029103/#:~:text=These%20preliminary%20studies%20revealed%20that,score%207%E2%80%9310)%20disease.Exercise and prostate cancer: https://www.pcf.org/patient-resources/living-prostate-cancer/exercise-prostate-cancer/Toxins / cadmium: https://www.nature.com/articles/s41389-020-0202-7Dietary cadmium: https://bmccancer.biomedcentral.com/articles/10.1186/s12885-015-1153-9#Selenium supplementation: https://pubmed.ncbi.nlm.nih.gov/8971064/Prospective Japanese study on green tea: https://pubmed.ncbi.nlm.nih.gov/17906295/Calcium and red meat: https://www.nature.com/articles/6604331Green tea and diet: https://www.sciencedirect.com/science/article/abs/pii/S0306987722000792Movember.comBuy my book THE HEALTH FIX on sale price now: https://rb.gy/rzknqt Hosted on Acast. See acast.com/privacy for more information.

The amount of health information and practitioners are constantly growing and we have a choice about where we search for this information and advice.But how do you know who is reliable? How do you decide who to trust?I explore this and more in the episode. Gen Z and their health: https://www.healthline.com/health-news/tiktok-main-source-health-information-gen-z#56%25-of-Gen-Z-users-turn-to-TikTok-for-health-and-wellness-adviceGood cheap and fast - 2 out of 3: https://audioinsurgent.substack.com/p/fast-cheap-goodpick-twoDebates around vaccines: https://pmc.ncbi.nlm.nih.gov/articles/PMC10070776/What health means in a digital society: https://pmc.ncbi.nlm.nih.gov/articles/PMC5778676/#:~:text=DefinitionsYoutube Health: https://health.youtube/Trust in health - sources: https://www.bbc.co.uk/news/health-48663843Conflicts of interest: https://jamanetwork.com/journals/jama/fullarticle/2623608The role of influencers: https://www.tandfonline.com/doi/full/10.1080/1553118X.2022.2042694Covid vaccine injuries: https://www.nytimes.com/2024/05/03/health/covid-vaccines-side-effects.html Hosted on Acast. See acast.com/privacy for more information.

Narrative Medicine is an important art in a consultation involving both talking and listening. In this episode I look at why it is important and how it can help our health outcomes. AI in consultations: https://www.dailymail.co.uk/health/article-13169325/GP-AI-listening-auto-generate-patient-notes-confidential-medical-information-wrong-hands.htmlNeurodivergence: https://autietraumageek.medium.com/lost-in-translation-the-social-language-theory-of-neurodivergence-part-1-of-2-1963ba0073c5Data usage in medicine: https://bjgp.org/content/68/668/e146Pre-surgery anxiety: https://www.medicalnewstoday.com/articles/surgery-anxiety#pre-surgery-vs-post-surgery-anxietyThe therapeutic benefit of being heard: https://thelionmind.org.sg/the-importance-of-being-heard-enhancing-mental-health-through-active-listening/The seven C's: https://www.conversationsinvitingchange.com/about/Narrative medicine - journal article: https://jamanetwork.com/journals/jama/fullarticle/194300A review of narrative medicine and outcomes: https://bmjopen.bmj.com/content/10/1/e031568Narrative medicine - good for both patients and clinicians: https://www.thepermanentejournal.org/doi/10.7812/TPP/23.116#AI and empathy: https://www.wavestone.com/en/insight/the-empathy-paradox-can-ai-connect-with-customers-in-contact-centres/ Hosted on Acast. See acast.com/privacy for more information.

Community as a cure? We often think of healthcare being a relationship between a clinician and a patient but amazing things can occur through the power of community and using it as sociological therapy. I look at why groups can be so powerful and how you might run one.Parkrun: home | parkrun UKWeight Watchers: How The WeightWatchers Weight-Loss Program WorksStanley Schachter's work - an article: https://www.strongtowns.org/journal/2009/2/16/the-tribe-mentality.htmlAn example of healthy living delivered in groups, initially churches: https://www.danielplan.com/#Group consultations - Dr Rupa Joshi: https://painconcern.org.uk/empowering-patients/Shape Up: https://www.watfordfccsetrust.com/project/shape-up/Nushu: https://nushu.com/groupCommunities in health - people as a valuable commodity: https://www.health.org.uk/publications/at-the-heart-of-health-realising-the-value-of-people-and-communities#:~:text=Mental and physical health and,community capacity and resilience%2C amongRural groups in India: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9207712/Thalassemia awareness (charity): https://ukts.org/Children's Heart Disease Awareness: https://chfed.org.uk/ Hosted on Acast. See acast.com/privacy for more information.

Autoimmunity and autoimmune diseases are on the rise. In this episode I look at why this is the case, the mechanisms behind autoimmunity and what we can do to prevent and manage it.Innate vs adaptive immunity (including B and T cells): https://www.ncbi.nlm.nih.gov/books/NBK279396/#Molecular mimicry in autoimmunity: https://www.sciencedirect.com/science/article/pii/S0896841118305365#Hashimoto's - molecular mimicry in action. Gluten mimics the surface proteins of the thyroid gland: https://pubmed.ncbi.nlm.nih.gov/37554764/Autoantibodies: https://pathology.jhu.edu/autoimmune/definitionsThe rise of autoimmunity and autoimmune diseases: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9918670/#Intestinal permeability and autoimmunity: https://academic.oup.com/biohorizons/article/doi/10.1093/biohorizons/hzx015/4670557#'Leaky gut' syndrome: https://www.medicalnewstoday.com/articles/326117Autoimmune protocol diet: https://www.healthline.com/nutrition/aip-diet-autoimmune-protocol-diet#how-it-worksProteus and rheumatoid arthritis; https://www.iomcworld.org/open-access/worldwide-links-between-emproteus-mirabilisem-and-rheumatoid-arthritis-46162.htmlSleep and autoimmunity: https://www.thelancet.com/journals/lanrhe/article/PIIS2665-9913(22)00311-3/fulltextStress and autoimmunity: https://www.autoimmuneinstitute.org/articles/stress-autoimmune-disease-navigating-the-complex-relationship/An expert opinion on the rise in autoimmunity: https://medicine.yale.edu/news-article/why-are-autoimmune-and-allergic-diseases-rising-andrew-wang/Vitamin D and autoimmunity: https://www.newscientist.com/article/2306132-vitamin-d-supplements-really-do-reduce-risk-of-autoimmune-disease/#ixzz7KF2W0SEL Hosted on Acast. See acast.com/privacy for more information.

Our biomechanics affect us all the time, each and every day and is often ignored when it comes to its impact on health. From hip pain to heartburn, our anatomy and the way we move can have impacts on our health on a daily basis.Leg length discrepancy: https://www.thebiomechanicsmethod.com/2021/06/01/how-a-leg-length-discrepancy-affects-the-body/Podiatry and foot biomechanics: https://www.ukpodiatry.com/our-assessments/biomechanical-analysisKyphosis exercises: https://www.healthline.com/health/exercise-fitness/kyphosis-exercises#exercises-to-tryWorld Athletics: https://worldathletics.org/news/press-release/2017-world-championships-athletics-biomechaniThe kinetic chain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7174497/Exercise for constipation: https://www.healthline.com/health/chronic-constipation/exercises-to-relieve-constipation#1Looking at your phone: https://www.cprtherapy.org/blog/Postural-Awareness-with-Mobile-Devices~6435.htmlDouglas Heel (activation therapy): https://douglasheel.com/ Hosted on Acast. See acast.com/privacy for more information.

In my book The Health Fix I talk about how I ask patients about their typical day and why that is a great question to ask in order to generate a 'Lifestyle Prescription'.Looking at your typical day may not be something you've done recently or in any detail but it can give you clues to why you may be contributing to some of your symptoms or how you feel. Carpal tunnel syndrome and sleep position: https://www.athletico.com/2017/04/14/sleep-positioning-carpal-tunnel-syndrome/Sleep and circadian rhythm tips: https://www.stylist.co.uk/health/sleep/cant-sleep-mistakes/496595Health trackers and anxiety: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8357265/Caffeine and our genes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242593/Systems medicine and biology: https://laskerfoundation.org/leroy-hood-there-is-going-to-be-a-fantastic-revolution-in-medicine/Eating late and sleep disruption: https://health.clevelandclinic.org/is-eating-before-bed-bad-for-youMicrowave ovens and health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242593/Repressed emotions and dealing with them: https://www.healthline.com/health/repressed-emotionsMy IDEAL framework in print: https://www.glamourmagazine.co.uk/article/the-health-fix-dr-ayan-panja-new-years-resolutionsMy IDEAL framework on this podcast: https://podcasts.apple.com/gb/podcast/saving-lives-in-slow-motion/id1573742958?i=1000567557435Our monkey brain: https://podcasts.apple.com/gb/podcast/saving-lives-in-slow-motion/id1573742958?i=1000597803315THE HEALTH FIX: The Health Fix: Transform your Health in 8 Weeks amazon.co.uk Hosted on Acast. See acast.com/privacy for more information.

Big Pharma gets a lot of bad press, yet most of us have needed to take medication for something at some point in our lives. How do we minimise the risk of our coming to harm from drugs and what can industry do to work more openly with us?Diuretic drugs: https://link.springer.com/chapter/10.1007/978-3-642-79565-7_4Ben Goldacre - a review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3635613/Evidence Based Medicine: https://guides.mclibrary.duke.edu/ebmLorcainide story: https://www.bmj.com/content/350/bmj.g7717/rr-1Anti-arrhythmic drugs: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/medical/drug-cabinet/anti-arrhythmicsDrug reps and doctors: https://www.npr.org/2024/04/19/1245972805/pharma-reps-have-visited-doctors-for-decades-what-impact-does-it-have-on-patientThe opioid crisis and Oxycontin latest: https://www.bbc.co.uk/news/world-us-canada-60610707PHQ-9 for depression: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3416649/#Monoclonal antibodies: http://news.bbc.co.uk/1/hi/health/114311.stmALLTRIALS: alltrials.netThe NHS and big pharma: https://www.theguardian.com/business/2023/jul/08/its-naive-to-think-this-is-in-the-best-interests-of-the-nhs-how-big-pharmas-millions-are-influencing-healthcare Hosted on Acast. See acast.com/privacy for more information.

The evidence is compelling. Clutter can be harmful to our health in many ways from poor sleep, stress, anxiety and even physical pain. Why is this the case and what can we do about it? Graham Hill - less stuff, more happiness: https://www.ted.com/talks/graham_hill_less_stuff_more_happiness?subtitle=enMarie Kondo and her work: https://konmari.com/Attention and the visual cortex: https://pubmed.ncbi.nlm.nih.gov/21228167/Fals risk: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10735369/\Eating behaviours and hoarding: https://pubmed.ncbi.nlm.nih.gov/25440599/Procrastination and clutter: https://pubmed.ncbi.nlm.nih.gov/36767429/Decluttering challenge: https://www.apartmenttherapy.com/10-10-100-decluttering-challenge-37394185Clutter, sleep and fatigue: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9616259/ADHD and clutter: https://www.additudemag.com/making-peace-with-your-clutter/ Hosted on Acast. See acast.com/privacy for more information.

I got thinking about this recently whilst on holiday recently where I was having a lot of lie-ins anddoing a lot of daydreaming. Coffee: https://www.healthline.com/nutrition/top-evidence-based-health-benefits-of-coffeeChewing and alertness: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4449949/Chewing and effects on the immune system: https://www.manchester.ac.uk/about/news/research-reveals-surprising-health-benefits-of-chewing-your-food/Fidgeting and NEAT: https://www.womenshealthmag.com/uk/fitness/fat-loss/a36287384/neat-exercise/Eating bogies - benefits?: https://pubmed.ncbi.nlm.nih.gov/25344244/Lie-ins: https://www.theguardian.com/lifeandstyle/2021/sep/13/dream-on-the-surprising-health-benefit-of-a-weekend-lie-inMissing breakfast: https://www.healthline.com/nutrition/is-skipping-breakfast-badAlcohol and cognitive health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4866612/Daydreaming: https://time.com/6256541/why-daydreaming-is-good-for-you/Bottling up anger: http://news.bbc.co.uk/1/hi/health/8374519.stmBouts of anger: https://blog.swedish.org/swedish-blog/new-study-bouts-of-anger-can-take-a-toll-on-your-heartHow to process anger (Dr Gabor Maté): https://www.youtube.com/watch?v=Yh1-y3TzSO4 Hosted on Acast. See acast.com/privacy for more information.

Many of us have role models but do they impact our health?As the Olympics were taking place recently I started to think aboutthis and in this episode I look at some studies and reveal their interesting findings.Role models (an alternative view): https://www.spectator.co.uk/article/the-problem-with-role-models/Smoking in popular culture: https://truthinitiative.org/research-resources/tobacco-pop-culture/why-smoking-still-being-glamorized-media-and-pop-cultureStudy 1: https://www.researchgate.net/publication/380209172_Health_Motivation_in_the_Influencer_Era_Analyzing_Entertainment_Personal_and_Social_Media_Role_ModelsStudy 2: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9421350/Study 2 questionnaire: https://redcap.ctsi.psu.edu/surveys/index.php?s=4L973C8FFLThe importance of mentoring: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2352144/Chasing your hero: https://www.youtube.com/watch?v=wD2cVhC-63I Hosted on Acast. See acast.com/privacy for more information.

This is a topic close to my heart and is important to address for patients and medical staff.Race is a sociological construct and differs from ancestry. It has a surprising impact in medicine, both in terms of care and outcomes for patients. In addition racism needs stamping out in the medical profession in all corners.Prostate cancer risk in black men: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9826514/Maternal mortality in black women during and after pregnancy : https://lordslibrary.parliament.uk/maternal-mortality-rates-in-the-black-community/#South Asians and type 2 Diabetes: https://www.diabetes.org.uk/node/12895Black people and stroke risk: https://www.healthline.com/health/stroke/why-do-african-americans-have-a-greater-stroke-riskJames Sims: https://www.history.com/news/the-father-of-modern-gynecology-performed-shocking-experiments-on-slavesAbuse during COVID: https://www.phc.ox.ac.uk/about/staff-stories/racist-abuse-against-asians-during-the-covid-19-pandemicHead injuries and race in sport: https://apnews.com/article/health-nfl-race-and-ethnicity-sports-066d9fd6bd85f5b5023207467701fde4#Dr Arora and the GMC: https://www.bmj.com/content/379/bmj.o2619Beta Thalassemia: https://www.hopkinsmedicine.org/health/conditions-and-diseases/beta-thalassemiaTay-Sachs Disease: https://www.nhs.uk/conditions/tay-sachs-disease/ Hosted on Acast. See acast.com/privacy for more information.

Breathing is a basic function we all need in order to survive but doing it correctly can have benefits to our health and the opposite is true - breathing in a sub-optimal way can pre-dispose to certain illnesses.Mouth breathing - could it predispose to allergies, asthma and impaired immunity?: https://www.sciencefocus.com/the-human-body/mouth-breathingNasal breathing benefits: https://journals.physiology.org/doi/full/10.1152/ajpregu.00148.2023?utm_source=AJPRegu&utm_medium=PressRelease&utm_campaign=1.17.2024Breathing and stress: https://www.news-medical.net/news/20230113/Review-and-meta-analysis-suggests-breathwork-may-be-effective-for-improving-stress-and-mental-health.aspxJamie Clements, breath coach: https://thebreathspace.co.uk/breathe-with-meTest your own breathing: https://www.thebreatheffect.com/test-your-breath/Smoking and breathing techniques: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7064378/#Sleep apnoea awareness: https://my.clevelandclinic.org/health/diseases/8718-sleep-apneaTHE HEALTH FIX: https://amzn.eu/d/5D6lJlm Hosted on Acast. See acast.com/privacy for more information.

We know that how we live affects how we age, and in this episode, rather than focusing on longevity per se, I look at the biology of ageing and how we can adopt simple daily habits to positively affect the factors that age us. I also talk about my Health Loop and your 'typical day' to help lay out your unique needs for a lifestyle prescription.Links:The fear of ageing: https://www.forbes.com/health/medicare/fear-of-aging-survey/Causes of death by country: https://ourworldindata.org/data-insights/whats-the-leading-cause-of-death-in-each-countryTelomere length: https://learn.genetics.utah.edu/content/basics/telomeres/Telomere length and habits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316700/Epigenetics basics: https://www.psychologytoday.com/gb/basics/epigeneticsDNA methylation: https://www.whatisepigenetics.com/dna-methylation/Proteostasis - how our bodies handle and house protein: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4539002/Mitochondirlal dysfunction: https://www.nature.com/articles/s41392-024-01839-8Stem cells: https://www.mayoclinic.org/tests-procedures/bone-marrow-transplant/in-depth/stem-cells/art-20048117#Dr Michael Mosley's Just One Thing: https://www.bbc.co.uk/programmes/p09by3yy/episodes/downloadsStanding desks: https://www.bbc.co.uk/news/uk-45819203Healthy anger: https://www.psychologytoday.com/gb/blog/overcoming-destructive-anger/201608/what-constitutes-healthy-angerTHE HEALTH FIX: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=Protein and ageing: https://www.healthline.com/health-news/high-protein-fewer-calories-safest-way-for-older-people-to-lose-weight Hosted on Acast. See acast.com/privacy for more information.

In this episode I answer some of the many questions that land in my inbox.I tackle both common and interesting questions from listeners over the last year or so. There's something for everyone here and remember to cross reference with other episodes! Intermittent fasting (review article): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10005873/Hypoglycaemia: https://www.nhsinform.scot/illnesses-and-conditions/blood-and-lymph/hypoglycaemia-low-blood-sugar/#Elimination diets: https://www.healthline.com/nutrition/elimination-dietHypothyroidism: https://www.healthline.com/health/hypothyroidism/symptoms-treatments-more#symptomsHashimoto's Disease and gluten (a meta-analysis): https://pubmed.ncbi.nlm.nih.gov/37554764/Problems with T4 to T3 conversion: https://www.uchicagomedicine.org/forefront/biological-sciences-articles/2018/november/genetic-flaw-causes-problems-for-many-with-hypothyroidismThe Galleri-trial: https://www.nhs-galleri.org/The Health Fix: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= Hosted on Acast. See acast.com/privacy for more information.

Sight is one of our special senses. At least 2.2 billion people have some kind of visual impairment.In this episode I look at common eye presentations, why they occur and how we can prevent them.Trachoma - a leading cause of preventable blindness: https://www.who.int/news-room/fact-sheets/detail/trachomaGlaucoma: https://www.mayoclinic.org/diseases-conditions/glaucoma/symptoms-causes/syc-20372839Cataracts: https://www.rnib.org.uk/your-eyes/eye-conditions-az/cataracts/Retinopathy: https://www.aao.org/eye-health/diseases/what-is-diabetic-retinopathyDry eyes: https://www.rnib.org.uk/your-eyes/eye-conditions-az/dry-eye/Diet and supplements for eyes: https://www.medicalnewstoday.com/articles/321226 Lutein: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164534/Free radicals: https://www.medicalnewstoday.com/articles/318652AMD: https://www.hopkinsmedicine.org/health/conditions-and-diseases/agerelated-macular-degeneration-amdSmoking: https://www.health.ny.gov/prevention/tobacco_control/smoking_can_lead_to_vision_loss_or_blindness.htmBlue light: https://www.youtube.com/watch?v=32F24gboCacEye strain: https://www.mayoclinic.org/diseases-conditions/eyestrain/symptoms-causes/syc-20372397OCT test: https://eyeguru.org/essentials/interpreting-octs/Blocked tear duct - common in babies: https://www.mountsinai.org/health-library/diseases-conditions/blocked-tear-ductPlease nominate me for The British Podcast Awards: https://www.britishpodcastawards.com/voting Hosted on Acast. See acast.com/privacy for more information.

B12 deficiency affects up to 20% of people over the age of 60. It is often left undiagnosed but can presentin many ways. In this episode I look at the nuance involved in making the diagnosis and treating it appropriatelyso that people do not come to harm.NICE guidance: https://www.nice.org.uk/guidance/ng239B vitamins: https://www.healthline.com/health/food-nutrition/vitamin-b-complex#What-is-vitamin-B-complex?Dr Casimir Funk: https://www.newscientist.com/article/2418743-casimir-funk-the-scientist-who-gave-us-the-word-vitamin/Beri-beri (B1 deficiency): https://medlineplus.gov/ency/article/000339.htmPernicious anaemia: https://www.healthline.com/health/pernicious-anemiaB12 food sources: https://www.medicalnewstoday.com/articles/vitamin-b12-foodsDrugs that affect B12: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6054240/High MCV: https://www.healthline.com/health/cancer/does-high-mcv-mean-cancer#MMA testing: https://labtestsonline.org.uk/tests/methylmalonic-acidActive B12: https://www.nice.org.uk/advice/mib40/chapter/introductionA decent explanation of methylation and why not all types of B12 and folate are the same for all: https://drkellymccann.com/beginners-guide-to-methylation-and-b-vitamins/Caution with B12/folate fortified foods if you have a methylation issue as they can be in the wrong form: https://zoe.com/learn/fortified-foods#Sublingual B12 vs oral vs infection: https://link.springer.com/article/10.1007/s11845-023-03602-4#THE HEALTH FIX - probably the best health book in the world ; ) - https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326 Hosted on Acast. See acast.com/privacy for more information.

Biohacking is essentially optimising your biology to improve your health and longevity. It was popularised in Silicon Valley by the tech community and is now, and is a market that is growing by about 10% a year. But is it worth it and more importantly is it safe?Silicon Valley and biohacking: https://www.theneweconomy.com/strategy/biohacking-the-controversial-trend-thats-taking-over-silicon-valleyA summary of biohacking: https://www.medicalnewstoday.com/articles/biohackingVitamin D VDR mutation: https://medlineplus.gov/download/genetics/gene/vdr.pdfOura ring - a view: https://www.digitaltrends.com/mobile/i-want-to-love-the-oura-ring-but-i-cant/Biohacker extraordinaire: https://www.theguardian.com/science/2018/sep/21/extreme-biohacking-tech-guru-who-spent-250000-trying-to-live-for-ever-serge-faguetHeart-rate variability: https://www.health.harvard.edu/blog/heart-rate-variability-new-way-track-well-2017112212789What are infrared saunas?: https://www.theguardian.com/lifeandstyle/2022/nov/04/sweat-equity-infrared-saunas-are-suddenly-everywhere-but-what-do-they-doIs filtered water better for us? https://www.bbc.com/future/article/20240417-is-filtered-water-healthier-than-tap-waterKelp products and potential iodine toxicity: https://www.cbc.ca/news/canada/newfoundland-labrador/iodine-overdoses-lead-to-kelp-product-recall-1.374402Data overload?: https://www.forbes.com/sites/forbesbooksauthors/2024/04/24/the-problem-behind-the-problem-data-overload-part-one/Buy or share my book THE HEALTH FIX - the only health manual you'll ever need: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= Hosted on Acast. See acast.com/privacy for more information.

This week I look at hormones and how they are crucial to our health. From our adrenal glands to our thyroid through to our sex hormones, they are important to keep in balance much like instruments in an orchestra. Endocrine overview: https://www.epa.gov/endocrine-disruption/overview-endocrine-systemSteroid pathway diagram: https://www.nature.com/articles/s41435-021-00139-3Oxytocin: https://www.health.harvard.edu/mind-and-mood/oxytocin-the-love-hormoneSleep and hormones: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065172/Exercise in menopause: https://www.lancastergeneralhealth.org/health-hub-home/2021/february/why-you-should-exercise-your-way-through-menopauseHRT benefits: https://www.nhs.uk/medicines/hormone-replacement-therapy-hrt/benefits-and-risks-of-hormone-replacement-therapy-hrt/Meditation and hormones: https://www.sciencedirect.com/science/article/abs/pii/S0306453097000036Magnesium, yes, but zinc is also important: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468694/Plastics and their effect on our hormones (as a toxin): https://www.scientificamerican.com/article/how-do-chemicals-in-plastics-impact-your-endocrine-system/THE HEALTH FIX: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= Hosted on Acast. See acast.com/privacy for more information.

Yoga has been practised for thousands of years but as many people are cynical about trying it as there are huge fans of it.In this episode I share my own experiences and the benefits yoga can confer to our health. Links:Barriers to yoga (Nepalese sudy): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8039334/Yoga effects on brain health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6971819/The warrior positions: https://www.yogawitholivia.co.uk/blog/transitions1Yoga and inflammation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8842003/Yogic breathing benefits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336946/Summary of benefits and starter guide:https://www.womenshealthmag.com/uk/fitness/yoga/a706996/benefits-of-yoga/Yoga courses and learning: https://ukyoga.co.uk/courses/Sacropenia and how to prevent it: https://www.healthline.com/nutrition/sarcopeniaDean Ornish and heart disease reversal: https://jamanetwork.com/journals/jama/fullarticle/188274 Hosted on Acast. See acast.com/privacy for more information.

Perfectionism has risen in the workplace in recent years. It can be a huge positive in terms of work standards but also predisposes people to stress, anxiety and burnout.In this episode I look at ways to capitalise on its strengths and mitigate any negatives. Not sure if you are one? Take the quiz below.Links: Take the quiz - are you a perfectionist?: https://www.livewellwithsharonmartin.com/qsm_quiz/perfectionist-quiz/Perfectionism in younger generations: https://www.bath.ac.uk/announcements/unreasonable-demands-lead-to-substantial-rise-in-perfectionism-among-young-people/Downsides of perfectionism: https://www.bbc.com/future/article/20180219-toxic-perfectionism-is-on-the-riseDSM-V - classification of perfectionism: https://www.sciencedirect.com/science/article/abs/pii/S0191886914001354Mindfulness: https://www.mindful.org/meditation/mindfulness-getting-started/ Hosted on Acast. See acast.com/privacy for more information.

This is an argument that rages on in the world of nutrition and medicine. In this episode I look at what food is, what it does to us in terms of our health and the mechanisms behind it and give you my verdict on whether I consider it to be medicine or not.Ultra processed foods - review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10899807/Protein benefits: https://www.healthline.com/nutrition/10-reasons-to-eat-more-proteinBlue Zones diets: https://www.bbcgoodfood.com/howto/guide/what-is-the-blue-zones-dietHerbs and spices with health benefits: https://www.healthline.com/nutrition/10-healthy-herbs-and-spicesAkkermansia mucinophilia in IBD: https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2022.1089600/fullT Reg cells - what are they?:https://www.frontiersin.org/articles/10.3389/fnut.2022.878382/fullApples and their in vitro benefits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490512/The all important Aryl hydrocarbon receptor (now a therapeutic target for big pharmaceutical companies): https://www.sciencedirect.com/science/article/pii/S221323172300023XShort chain fatty acids and heart disease: https://pubmed.ncbi.nlm.nih.gov/24388214/# Hosted on Acast. See acast.com/privacy for more information.

High blood pressure is the biggest modifiable risk factor for cardiovascular disease, which is still the leading cause of death worldwide.It's often called a silent killer because it has usually has no symptoms.This episode give you the lowdown on high blood pressure (also known as essential hypertension).Links:WHO page: https://www.who.int/news-room/fact-sheets/detail/hypertensionA summary of high blood pressure: https://www.healthline.com/health/high-blood-pressure-hypertensionVitamin D and blood pressure in African-Americans: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775458/Salt and potassium: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7697211/Low carb diets and blood pressure: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6695889/NICE guideline for hypertension: https://www.england.nhs.uk/london/wp-content/uploads/sites/8/2019/11/NICE-NG136-Visual-Summary.pdfPotassium enriched salt and blood pressure: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10863666/Salt substitutes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9532913/Measuring blood pressure: https://www.youtube.com/watch?v=mfwBpBXUYHsWhy blood pressure matters: https://www.gov.uk/government/publications/health-matters-combating-high-blood-pressure/health-matters-combating-high-blood-pressure#Resperate - the evidence is mixed, the effects small and it is not a substitute for any medication:https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/resperate/faq-20057998#https://northyorkshireccg.nhs.uk/wp-content/uploads/2021/04/NYCCG-Resp-Devices-Hypertension_v1.0_01.07.2021.pdf Hosted on Acast. See acast.com/privacy for more information.

Mind Body Medicine is fascinating but has been poorly understood over the years. I believe it is more important to try to understand better now more than ever as we are surrounded by medically unexplained symptoms and non-communicable symptoms and diseases. In this episode I look at the origins and theories behind it as well as link to the evidence in the show notes.Links:The Holmes-Rahe Stress scale: https://www.mindtools.com/avn893g/the-holmes-and-rahe-stress-scaleThe effectiveness of mind-body medicine (narrative): https://journals.lww.com/mjhs/fulltext/2023/11020/effectiveness_of_mind_body_medicine.2.aspxSomatising: https://www.psychiatry.org/patients-families/somatic-symptom-disorder/what-is-somatic-symptom-disorderOpinion piece - a new ear of mind body medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7486127/#Views on Dr Sarno's work: https://www.vox.com/science-and-health/2017/10/2/16338094/dr-john-sarno-healing-back-painMind Body Medicine in Crohn's Disease: https://www.frontiersin.org/articles/10.3389/fnint.2022.960301/fullMindfulness and meditation - effects on stress:https://www.apa.org/topics/mindfulness/meditationRepressed emotions and physical health: https://www.healthline.com/health/repressed-emotionsHeart rate variability and stress: https://www.webmd.com/heart/what-is-heart-rate-variabilityMechanisms on how writing can help: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7957853/Journaling and heart failure: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4927423/Psychoneuroimmunology during COVID-19: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9075982/THE HEALTH FIX: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= Hosted on Acast. See acast.com/privacy for more information.

This is a super hot topic in health care in some parts of the world at the moment. In this episode I look at how these drugs work and the pros and cons of taking them for weight loss purposes. Obesity, in some instances, is in essence a form of ‘malnutrition' because of the nature of food consumed and how rates have increased rapidly over the last 40 years. Body Mass Index definition: https://www.bbc.co.uk/news/av/health-21264134Heart disease risk reduced by weight loss jab: https://www.bbc.co.uk/news/articles/cd188m73vn1oUltra processed food and your brain: https://www.bbc.co.uk/food/articles/junk_food_brainSupersize Me: https://en.wikipedia.org/wiki/Super_Size_MeObesity health risks: https://www.healthline.com/health/obesity/how-obesity-affects-bodyThe genetics of obesity: https://www.nature.com/articles/s41576-021-00414-zThe story behind semaglutide: https://www.vox.com/22553793/gila-monster-lizard-venom-inspired-obesity-drug-semaglutideWeight loss stats on semaglutide: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9486455/Semaglutide can stop working and even if it works it may need to be taken forever: https://www.medicalnewstoday.com/articles/why-weight-loss-drugs-stop-working-how-to-break-past-ozempic-plateau#Hitting-a-weight-loss-plateau-after-a-year Hosted on Acast. See acast.com/privacy for more information.