Stay ConnectedDr Ayan Panja puts health into context. A lifestyle medicine expert, author and family physician with 25 years of experience, his unique blend of candour, perspective and knowledge make for a mind-expanding essential weekly bite-sized listen.
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Copyright: © Dr Ayan Panja
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-20370087
Genetics and prostate cancer: https://medlineplus.gov/genetics/condition/prostate-cancer/#causes
Gleason grading of prostate cancer: https://www.pcf.org/about-prostate-cancer/diagnosis-staging-prostate-cancer/gleason-score-isup-grade
Stress 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/s41389-020-0202-7
Dietary 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/6604331
Green tea and diet:
https://www.sciencedirect.com/science/article/abs/pii/S0306987722000792
Buy my book THE HEALTH FIX on sale price now: https://rb.gy/rzknqt
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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-advice
Good cheap and fast - 2 out of 3: https://audioinsurgent.substack.com/p/fast-cheap-goodpick-two
Debates 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=Definitions
Youtube Health: https://health.youtube/
Trust in health - sources: https://www.bbc.co.uk/news/health-48663843
Conflicts of interest: https://jamanetwork.com/journals/jama/fullarticle/2623608
The role of influencers: https://www.tandfonline.com/doi/full/10.1080/1553118X.2022.2042694
Covid vaccine injuries: https://www.nytimes.com/2024/05/03/health/covid-vaccines-side-effects.html
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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.html
Neurodivergence: https://autietraumageek.medium.com/lost-in-translation-the-social-language-theory-of-neurodivergence-part-1-of-2-1963ba0073c5
Data usage in medicine: https://bjgp.org/content/68/668/e146
Pre-surgery anxiety: https://www.medicalnewstoday.com/articles/surgery-anxiety#pre-surgery-vs-post-surgery-anxiety
The 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/194300
A review of narrative medicine and outcomes: https://bmjopen.bmj.com/content/10/1/e031568
Narrative 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/
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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 UK
Weight Watchers: How The WeightWatchers Weight-Loss Program Works
Stanley Schachter’s work - an article: https://www.strongtowns.org/journal/2009/2/16/the-tribe-mentality.html
An 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/group
Communities 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 among
Rural 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/
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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/definitions
The 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/326117
Autoimmune protocol diet: https://www.healthline.com/nutrition/aip-diet-autoimmune-protocol-diet#how-it-works
Proteus and rheumatoid arthritis; https://www.iomcworld.org/open-access/worldwide-links-between-emproteus-mirabilisem-and-rheumatoid-arthritis-46162.html
Sleep and autoimmunity: https://www.thelancet.com/journals/lanrhe/article/PIIS2665-9913(22)00311-3/fulltext
Stress 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
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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-analysis
Kyphosis exercises: https://www.healthline.com/health/exercise-fitness/kyphosis-exercises#exercises-to-try
World Athletics: https://worldathletics.org/news/press-release/2017-world-championships-athletics-biomechani
The 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#1
Looking at your phone: https://www.cprtherapy.org/blog/Postural-Awareness-with-Mobile-Devices~6435.html
Douglas Heel (activation therapy): https://douglasheel.com/
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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/496595
Health 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-you
Microwave ovens and health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242593/
Repressed emotions and dealing with them: https://www.healthline.com/health/repressed-emotions
My IDEAL framework in print: https://www.glamourmagazine.co.uk/article/the-health-fix-dr-ayan-panja-new-years-resolutions
My IDEAL framework on this podcast: https://podcasts.apple.com/gb/podcast/saving-lives-in-slow-motion/id1573742958?i=1000567557435
Our monkey brain: https://podcasts.apple.com/gb/podcast/saving-lives-in-slow-motion/id1573742958?i=1000597803315
THE HEALTH FIX: The Health Fix: Transform your Health in 8 Weeks amazon.co.uk
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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_4
Ben Goldacre - a review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3635613/
Evidence Based Medicine: https://guides.mclibrary.duke.edu/ebm
Lorcainide story: https://www.bmj.com/content/350/bmj.g7717/rr-1
Anti-arrhythmic drugs: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/medical/drug-cabinet/anti-arrhythmics
Drug reps and doctors: https://www.npr.org/2024/04/19/1245972805/pharma-reps-have-visited-doctors-for-decades-what-impact-does-it-have-on-patient
The opioid crisis and Oxycontin latest: https://www.bbc.co.uk/news/world-us-canada-60610707
PHQ-9 for depression: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3416649/#
Monoclonal antibodies: http://news.bbc.co.uk/1/hi/health/114311.stm
ALLTRIALS: alltrials.net
The 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
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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=en
Marie 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-37394185
Clutter, sleep and fatigue: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9616259/
ADHD and clutter: https://www.additudemag.com/making-peace-with-your-clutter/
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I got thinking about this recently whilst on holiday recently where I was having a lot of lie-ins and
doing a lot of daydreaming.
Coffee: https://www.healthline.com/nutrition/top-evidence-based-health-benefits-of-coffee
Chewing 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/
Missing breakfast: https://www.healthline.com/nutrition/is-skipping-breakfast-bad
Alcohol 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.stm
Bouts of anger: https://blog.swedish.org/swedish-blog/new-study-bouts-of-anger-can-take-a-toll-on-your-heart
How to process anger (Dr Gabor Maté): https://www.youtube.com/watch?v=Yh1-y3TzSO4
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Many of us have role models but do they impact our health?
As the Olympics were taking place recently I started to think about
this 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-culture
Study 2: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9421350/
Study 2 questionnaire: https://redcap.ctsi.psu.edu/surveys/index.php?s=4L973C8FFL
The importance of mentoring: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2352144/
Chasing your hero: https://www.youtube.com/watch?v=wD2cVhC-63I
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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/12895
Black people and stroke risk: https://www.healthline.com/health/stroke/why-do-african-americans-have-a-greater-stroke-risk
James Sims: https://www.history.com/news/the-father-of-modern-gynecology-performed-shocking-experiments-on-slaves
Abuse during COVID: https://www.phc.ox.ac.uk/about/staff-stories/racist-abuse-against-asians-during-the-covid-19-pandemic
Head 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.o2619
Beta Thalassemia: https://www.hopkinsmedicine.org/health/conditions-and-diseases/beta-thalassemia
Tay-Sachs Disease: https://www.nhs.uk/conditions/tay-sachs-disease/
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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-breathing
Nasal breathing benefits: https://journals.physiology.org/doi/full/10.1152/ajpregu.00148.2023?utm_source=AJPRegu&utm_medium=PressRelease&utm_campaign=1.17.2024
Breathing and stress: https://www.news-medical.net/news/20230113/Review-and-meta-analysis-suggests-breathwork-may-be-effective-for-improving-stress-and-mental-health.aspx
Jamie Clements, breath coach: https://thebreathspace.co.uk/breathe-with-me
Test 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-apnea
THE HEALTH FIX: https://amzn.eu/d/5D6lJlm
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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-country
Telomere 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/epigenetics
DNA 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/s41392-024-01839-8
Stem 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/downloads
Standing desks: https://www.bbc.co.uk/news/uk-45819203
Healthy anger: https://www.psychologytoday.com/gb/blog/overcoming-destructive-anger/201608/what-constitutes-healthy-anger
THE 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
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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-diet
Hypothyroidism: https://www.healthline.com/health/hypothyroidism/symptoms-treatments-more#symptoms
Hashimoto’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-hypothyroidism
The 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=
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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/trachoma
Glaucoma: https://www.mayoclinic.org/diseases-conditions/glaucoma/symptoms-causes/syc-20372839
Cataracts: https://www.rnib.org.uk/your-eyes/eye-conditions-az/cataracts/
Retinopathy: https://www.aao.org/eye-health/diseases/what-is-diabetic-retinopathy
Dry 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/318652
AMD: https://www.hopkinsmedicine.org/health/conditions-and-diseases/agerelated-macular-degeneration-amd
Blue light: https://www.youtube.com/watch?v=32F24gboCac
Eye strain: https://www.mayoclinic.org/diseases-conditions/eyestrain/symptoms-causes/syc-20372397
OCT test: https://eyeguru.org/essentials/interpreting-octs/
Blocked tear duct - common in babies: https://www.mountsinai.org/health-library/diseases-conditions/blocked-tear-duct
Please nominate me for The British Podcast Awards: https://www.britishpodcastawards.com/voting
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B12 deficiency affects up to 20% of people over the age of 60. It is often left undiagnosed but can present
in many ways. In this episode I look at the nuance involved in making the diagnosis and treating it appropriately
so that people do not come to harm.
NICE guidance: https://www.nice.org.uk/guidance/ng239
B 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.htm
Pernicious anaemia: https://www.healthline.com/health/pernicious-anemia
B12 food sources: https://www.medicalnewstoday.com/articles/vitamin-b12-foods
Drugs that affect B12: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6054240/
Thyroid eye disease: https://my.clevelandclinic.org/health/diseases/17558-thyroid-eye-disease
MMA testing: https://labtestsonline.org.uk/tests/methylmalonic-acid
Active B12: https://www.nice.org.uk/advice/mib40/chapter/introduction
A 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 - the best health book in the world?! https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326
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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-valley
A summary of biohacking: https://www.medicalnewstoday.com/articles/biohacking
Vitamin D VDR mutation: https://medlineplus.gov/download/genetics/gene/vdr.pdf
Oura 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-faguet
Heart-rate variability: https://www.health.harvard.edu/blog/heart-rate-variability-new-way-track-well-2017112212789
What are infrared saunas?: https://www.theguardian.com/lifeandstyle/2022/nov/04/sweat-equity-infrared-saunas-are-suddenly-everywhere-but-what-do-they-do
Is filtered water better for us? https://www.bbc.com/future/article/20240417-is-filtered-water-healthier-than-tap-water
Kelp products and potential iodine toxicity: https://www.cbc.ca/news/canada/newfoundland-labrador/iodine-overdoses-lead-to-kelp-product-recall-1.374402
Data 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=
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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-system
Steroid pathway diagram: https://www.nature.com/articles/s41435-021-00139-3
Oxytocin: https://www.health.harvard.edu/mind-and-mood/oxytocin-the-love-hormone
Sleep 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-menopause
HRT 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/S0306453097000036
Magnesium, 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=
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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/transitions1
Yoga 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/sarcopenia
Dean Ornish and heart disease reversal: https://jamanetwork.com/journals/jama/fullarticle/188274
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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-rise
DSM-V - classification of perfectionism: https://www.sciencedirect.com/science/article/abs/pii/S0191886914001354
Mindfulness: https://www.mindful.org/meditation/mindfulness-getting-started/
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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-protein
Blue Zones diets: https://www.bbcgoodfood.com/howto/guide/what-is-the-blue-zones-diet
Herbs and spices with health benefits: https://www.healthline.com/nutrition/10-healthy-herbs-and-spices
Akkermansia mucinophilia in IBD: https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2022.1089600/full
T Reg cells - what are they?
:https://www.frontiersin.org/articles/10.3389/fnut.2022.878382/full
Apples 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/S221323172300023X
Short chain fatty acids and heart disease: https://pubmed.ncbi.nlm.nih.gov/24388214/#
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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/hypertension
NICE guideline for hypertension: https://www.england.nhs.uk/london/wp-content/uploads/sites/8/2019/11/NICE-NG136-Visual-Summary.pdf
A summary of high blood pressure: https://www.healthline.com/health/high-blood-pressure-hypertension
Vitamin 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/
Potassium 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=mfwBpBXUYHs
Why 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:
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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-scale
The effectiveness of mind-body medicine (narrative): https://journals.lww.com/mjhs/fulltext/2023/11020/effectiveness_of_mind_body_medicine.2.aspx
Somatising: https://www.psychiatry.org/patients-families/somatic-symptom-disorder/what-is-somatic-symptom-disorder
Opinion 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-pain
Mind Body Medicine in Crohn’s Disease: https://www.frontiersin.org/articles/10.3389/fnint.2022.960301/full
Mindfulness and meditation - effects on stress:
https://www.apa.org/topics/mindfulness/meditation
Repressed emotions and physical health: https://www.healthline.com/health/repressed-emotions
Heart rate variability and stress: https://www.webmd.com/heart/what-is-heart-rate-variability
Mechanisms 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=
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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-21264134
Heart disease risk reduced by weight loss jab: https://www.bbc.co.uk/news/articles/cd188m73vn1o
Ultra processed food and your brain:
https://www.bbc.co.uk/food/articles/junk_food_brain
Supersize Me: https://en.wikipedia.org/wiki/Super_Size_Me
Obesity health risks: https://www.healthline.com/health/obesity/how-obesity-affects-body
The genetics of obesity: https://www.nature.com/articles/s41576-021-00414-z
The story behind semaglutide: https://www.vox.com/22553793/gila-monster-lizard-venom-inspired-obesity-drug-semaglutide
Weight 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:
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CGM has changed lives for the better people with Type 1 Diabetes but nowadays people without diabetes use it as a tool. In this episode I look at the pros and cons of CGM and how it can be used as a lens into our general health and how it is linked to our gut microbiome amongst many other systems.
Links:
CGM early days review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717493/
Prof Partha Kar: https://gettingitrightfirsttime.co.uk/girft-diabetes-lead-awarded-obe-in-new-year-honours/
Red meat and gut bacteria: https://www.nih.gov/news-events/nih-research-matters/gut-microbes-affect-harmful-compound-red-meat#
Akkermansia Muciniphilia: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8726741/
Gut bugs and metabolic disease: https://joe.bioscientifica.com/view/journals/joe/248/2/JOE-20-0473.xml#
Alcohol and blood glucose: https://blog.supersapiens.com/3-ways-alcohol-affects-your-glucose-levels/
Exercise and blood sugar: https://www.sugarfit.com/blog/workout-spikes-exercise-induced-gluconeogenesis/
Glucose spikes - the dangers?: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7530333/#:
The view of Harvard on CGM without diabetes:https://www.health.harvard.edu/blog/is-blood-sugar-monitoring-without-diabetes-worthwhile-202106112473
Walking after meals: https://www.healthline.com/nutrition/walking-after-eating
Advanced Glycation End Products (AGEs): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10401445/#
THE HEALTH FIX - the ultimate health manual tailored to you: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=
25wktvbz
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In this episode I look at smart phones. They have changed the way we live beyond imagination
but are they doing us any harm in terms of the way we think and behave?
Links:
Life before smartphones:
https://medium.com/be-unique/before-smartphones-were-a-thing-87208717b8d7
Teenage brain: https://www.healthychildren.org/English/ages-stages/teen/Pages/Whats-Going-On-in-the-Teenage-Brain.aspx
Teenagers and smart phones: https://www.scientificamerican.com/article/are-smartphones-really-destroying-the-lives-of-teenagers/
Alpha brain waves: https://www.healthline.com/health/alpha-brain-waves#bottom-line
Multitasking and switching focus: https://neuroscience.stanford.edu/news/why-multitasking-does-more-harm-good
Phones and attention: https://www.nature.com/articles/s41598-023-36256-4#
Alpha waves: https://www.healthline.com/health/alpha-brain-waves
Dopamine fasting: https://www.sciencefocus.com/science/dopamine-fasting-smartphone-addiction
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Addictions can ruin lives but why do they occur in the first place and what can we do to acknowledge them better?
In this episode Iook at why they can be so hard to conquer and touch on different aspects of addiction.
Links:
How the addicted brain works:
https://www.yalemedicine.org/news/how-an-addicted-brain-works
Sugar - why most of us could easily have a sweet tooth: https://theconversation.com/a-taste-for-sweet-an-anthropologist-explains-the-evolutionary-origins-of-why-youre-programmed-to-love-sugar-173197
Addiction and childhood: https://www.jkacap.org/journal/view.html?doi=10.5765/jkacap.2017.28.1.4#
Heroin detox in Thailand: https://www.bbc.co.uk/news/uk-england-berkshire-13674101
Dr Gabor Maté on trauma: https://www.theguardian.com/lifeandstyle/2023/apr/12/the-trauma-doctor-gabor-mate-on-happiness-hope-and-how-to-heal-our-deepest-wounds
Gambling addiction: https://www.nhs.uk/live-well/addiction-support/gambling-addiction/
A personal story: https://www.theguardian.com/commentisfree/2019/dec/30/studied-neuroscience-understand-addictions-not-cure
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Becoming a parent is a gift but it has its challenges. In this episode I look at some factors to be mindful of including the difference between the child and adult brain plus micro tips to help navigate your way through the maze of parenthood.
Links:
Parenting styles: https://www.parents.com/parenting/better-parenting/style/parenting-styles-explained/
Brain development in children: https://www.luriechildrens.org/en/blog/early-childhood-brain-development-and-health/
Parenting styles and psychological complaints: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873100/
Hoffman Process for understanding how early life connects to your adult behaviours: https://www.hoffmaninstitute.co.uk/about-the-process/
Unconditional love: https://www.psychologytoday.com/gb/blog/peaceful-parents-happy-kids/201504/how-give-unconditional-love-your-child-and-yourself?amp
Steve Biddulph’s advice: https://www.toorakcollege.vic.edu.au/blog/steve-biddulph-key-takeaways
The Health Fix: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=
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Skin - it’s known as our largest ‘organ’ and most of us have had some kind of skin issue.
This is my 101. Enjoy!
Guttate psoriasis: https://www.healthline.com/health/psoriasis-guttate
Pitiryiasis rosea: https://www.aad.org/public/diseases/a-z/pityriasis-rosea-symptoms
Scarlet fever: https://www.medicalnewstoday.com/articles/176242
Slapped cheek syndrome: https://www.nhs.uk/conditions/slapped-cheek-syndrome/
Omega 3 and skin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7892455/
Probiotics and skin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9386980/
Acne: https://www.webmd.com/skin-problems-and-treatments/acne/ss/slideshow-acne-dictionary
PCOS: https://www.healthline.com/health/polycystic-ovary-disease
Rosacea: https://www.rosacea.org/patients/all-about-rosacea
Non IgE cows milk protein allergy: https://www.allergyuk.org/about-allergy/allergy-in-childhood/cows-milk-allergy/
Dermatitis herpetiformis: https://www.coeliac.org.uk/information-and-support/coeliac-disease/dermatitis-herpetiformis/
Elimination diets: https://www.healthline.com/nutrition/elimination-diet
Atopy: https://www.healthline.com/health/atopy
Demodex: https://www.healthline.com/health/demodex-folliculorum
MI allergy: https://www.webmd.com/beauty/what-to-know-about-methylchloroisothiazolinone-allergies
Contact dermatitis: https://www.healthline.com/health/contact-dermatitis
Melanoma and ABCDE: https://www.melanomauk.org.uk/the-abcde-rule
Sunlight and cancer: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4571149/
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Health screening has exploded over the last 20 years. Is it a money making exercise or actually worth it? In this episode I look at the pros and cons and how you can decide what may be worth doing and the reason people decide they need it.
Links:
UK ethics of health screening: https://www.gov.uk/government/publications/uk-nsc-ethical-framework-for-screening/uk-nsc-ethical-framework-for-screening
Health Screening - a recent paper:
https://www.ncbi.nlm.nih.gov/books/NBK436014/
RCGP screening statement around extra work for NHS GPs from screening companies: https://www.rcgp.org.uk/representing-you/policy-areas/screening
Karen Brady’s story: https://www.theguardian.com/lifeandstyle/2006/apr/20/healthandwellbeing.health1
The pros and cons of PSA testing: https://prostatecanceruk.org/prostate-information-and-support/prostate-tests/psa-blood-test
Genomic (DNA) testing for propensity to disease (eg breast cancer): https://www.nhs.uk/conditions/genetic-and-genomic-testing/
MTHFR: https://www.medicalnewstoday.com/articles/326181
Our Future Health: https://ourfuturehealth.org.uk/
Bill Turnbull's prostate cancer story: https://www.bbc.co.uk/news/health-62755001
My book THE HEALTH FIX - paperback: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=
"The only health manual you'll ever need..." Dr Rangan Chatterjee. "...lifechanging..." Dr Rupy Aujla
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There isn’t a week in practice when I don’t get asked about food intolerances and how to test for them. It’s a contentious topic that needs
some deconstructing.
In this episode I look at what is and isn't intolerance and how to proceed if you think you have a food intolerance.
Links:
Food intolerance vs allergy - official guidance: https://www.allergyuk.org/resources/food-intolerance/
IgG testing: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5004213/
Elimination diets: https://www.healthline.com/nutrition/elimination-diet
SIBO and IBS: https://pubmed.ncbi.nlm.nih.gov/29761234/
Gluten sensitivity: https://www.coeliac.org.uk/information-and-support/coeliac-disease/about-coeliac-disease/gluten-sensitivity/
Deeper dive on mucosal tolerance: https://courses.lumenlearning.com/wm-biology2/chapter/mucosal-surfaces-and-immune-tolerance/
Milk digestion over the years: https://pubmed.ncbi.nlm.nih.gov/35896667/
My book The Health Fix: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=
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Lyme Disease rates have doubled in the last 30 years in the USA and rates are rising across the world in affected areas. In this episode I look at Lyme, other tick-borne illnesses and the mystery symptoms they can give rise to, as well as strategies to treat and prevent them.
Lyme disease factsheet:
https://www.ecdc.europa.eu/en/borreliosis/facts/factsheet
The Bullseye rash: https://www.cdc.gov/lyme/signs_symptoms/rashes.html
The life cycle of a spirochaete: https://www.nature.com/articles/nrmicro2714
B.Burgdorferi - the major cause of Lyme disease: https://www.ncbi.nlm.nih.gov/books/NBK532894/
B.mayonii - another strain causing Lyme disease: https://www.cdc.gov/lyme/mayonii/index.html
Dr Horowitz Lyme questionnaire: https://caudwelllyme.com/do-you-have-lyme-disease-the-horowitz-questionnaire
Differentiating arthritis from Lyme Diseases: https://www.webmd.com/rheumatoid-arthritis/ra-or-lyme
Dr Horowitz interview:
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Cholesterol has become an obsession for so many people over the last 50 years. In this episode I look at the story of cholesterol and why it is important and when to worry about it.
Links:
The history of cholesterol: https://www.escardio.org/Journals/E-Journal-of-Cardiology-Practice/Volume-19/history-in-medicine-the-story-of-cholesterol-lipids-and-cardiology
Food and cholesterol: https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol
Monacolin K (in both red yeast rice and statins): https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/monacolins
Numbers need to treat (NNT):
https://www.cebm.ox.ac.uk/resources/ebm-tools/number-needed-to-treat-nnt
Diet and statins: https://www.theguardian.com/society/2016/aug/29/mediterranean-diet-better-than-statins-for-tackling-heart-disease-study
Homocysteine and heart disease: https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-021-01977-8
Flawed study or is it because not all LDL is bad? https://www.bhf.org.uk/informationsupport/heart-matters-magazine/news/behind-the-headlines/cholesterol-and-statins
Reduction of ApoB and risk reduction of heart disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7489462/
TG:HDL ratio (Triglycerides to HDL): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2664115/#:~:text=3%20The%20ratio%20of%20triglycerides,lower%20than%20this%20value4.
NICE recommendation for statins:
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TW: Sensitive topic: one in six people worldwide are now affected by infertility and rates have soared over the last 30 years.
In this episode I look at the reasons behind it and what we can do about it on an individual and societal level.
Rising infertility in men and women: https://www.scientificamerican.com/article/reproductive-problems-in-both-men-and-women-are-rising-at-an-alarming-rate/
1:6 with infertility: https://www.theguardian.com/world/2023/apr/03/one-in-six-people-worldwide-affected-by-infertility-who-reports
Birth rates in South Korea and reasons behind them: https://www.youtube.com/watch?v=tvpkEEmnZNU
Exercise and fertility: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10310950/
Female fertility and nutrition: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8634384/
Sperm counts and time of day: https://pubmed.ncbi.nlm.nih.gov/32195611/
Semen and antioxidants: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5203687
Fertility support: https://www.nhs.uk/conditions/ivf/support/
Infertility counselling: https://www.bica.net/
Buy THE HEALTH FIX now: https://www.amazon.co.uk/dp/1914239326?ref_=cm_sw_r_cp_ud_dp_S32SMEDYMC4SBPSJ4CGV
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Minor illness seems trivial, but is it always simple to deal with and when do we need to think more carefully about what can seem like minor illness on the surface?
Lay referral: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1316199/pdf/brjgenprac004944500617.pdf
The debate about doctors and Physician Associates: https://www.bmj.com/content/383/bmj.p2449
Sore throat causes: https://twitter.com/DrSteveTaylor/status/1761753922920694133/photo/1
Rincke’s oedema: https://voicefoundation.org/health-science/voice-disorders/voice-disorders/reinkes-edema/
PEWS (scoring system for acute illness in children): http://generalpracticemedicine.org/PEWSSheetApril2017Final2.pdf
Recurrent UTI: https://www.mayoclinic.org/diseases-conditions/cystitis/expert-answers/bladder-infection/faq-20057833
The role of pharmacies: https://www.england.nhs.uk/primary-care/pharmacy/community-pharmacy-contractual-framework/referring-minor-illness-patients-to-a-community-pharmacist/
Managing uncertainty in medicine: https://onlinelibrary.wiley.com/doi/full/10.5694/mja2.51925
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In this episode I look at ADHD which is increasing in prevalence due to increased diagnoses. There are many features to this condition which need unpacking. I look at the causes, what we can do to help manage ADHD and why it occurs in the first place.
The increase in diagnosis: https://www.ucl.ac.uk/news/2023/jul/significant-rise-adhd-diagnoses-uk
ADHD and dopamine - seeking rewards:
https://www.medicalnewstoday.com/articles/325499
Time blindness: https://add.org/adhd-time-blindness/
The risk and benefits of ADHD medication: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6697582/
Risk factors for ADHD: https://www.healthline.com/health/adhd/causes
Time blindness: https://www.thecut.com/2020/04/coronavirus-self-isolation-time-blindness.html
Hyperfocus: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7851038/
Rating scales for children: https://www.healthline.com/health/adhd/rating-scale#symptoms-checklist
For adults (website with advice and help): https://adhduk.co.uk/adult-adhd-screening-survey/
Once of many ADHD podcasts: https://podcasts.apple.com/gb/podcast/adhd-chatter/id1677158558
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It’s something that befalls most of us as we age, but what is it?
It is a marker of vulnerability as we age and in many ways a soft tool to
predict our risk of future illness and rate of decline.
In this episode I look at how it is assessed and what we can do to prevent it.
Links:
Rockwood score: https://www.england.nhs.uk/south/wp-content/uploads/sites/6/2022/02/rockwood-frailty-scale_.pdf
Standing desks: https://www.healthline.com/nutrition/7-benefits-of-a-standing-desk
Prognosis in frailty: https://www.bgs.org.uk/resources/end-of-life-care-in-frailty-identification-and-prognostication
Ageing well: https://www.hopkinsmedicine.org/health/wellness-and-prevention/stay-strong-four-ways-to-beat-the-frailty-risk
An AI device tech example:
Gait analysis: https://www.frontiersin.org/articles/10.3389/frobt.2021.749274/full
Creatine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7996960/
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In this episode I look at what makes for good health in children.
It’s clearly multifactorial and the latest reports show that the health of children has declined in recent years in the UK. I look at why this may be the case and what the root causes might be.
Links:
Children ‘betrayed’ in UK: https://www.bbc.co.uk/news/health-68203749
WHO website on child health: https://www.who.int/health-topics/child-health#tab=tab_1
UNICEF: https://www.unicef.org/
UNICEF child satisfaction tables: https://www.weforum.org/agenda/2020/09/child-well-being-health-happiness-unicef-report/
Child development: https://medlineplus.gov/ency/article/002002.htm
Attachment theory: https://www.verywellmind.com/what-is-attachment-theory-2795337
What every child needs: https://www.childrenscolorado.org/conditions-and-advice/parenting/parenting-articles/what-children-need/
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In this episode I look at the history of sexual health, our attitudes towards it and how we things have changed over the last 100 years.
TW: use of sexual language and references to adult themes.
HPV: https://www.nhs.uk/conditions/human-papilloma-virus-hpv
Shame and STIs: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8297218/
Philadelphia trailer: https://www.youtube.com/watch?v=CKDz2LVHz0Y
Venereal Disease bill 1916: https://pubmed.ncbi.nlm.nih.gov/11589807/
Dr Kellogg: https://www.history.com/news/dr-john-kellogg-cereal-wellness-wacky-sanitarium-treatments
Erectile dysfunction and heart disease: https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/in-depth/erectile-dysfunction/art-20045141
Pfizer propagated the term erectile dysfunction to replace ‘impotence’:
LARCs and teenage pregnancy: https://www.england.nhs.uk/atlas_case_study/increasing-the-uptake-of-long-acting-reversible-contraception-larc-in-general-practice/
Young men, erectile issues and pornography: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8569536/
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This week is my 100th episode. I reflect on some of the topics I have covered over the last 20 months or so and beyond
the basics I talk about what I think is the most important aspect of our health in the modern world (and it's not food or relationships)!
Links below for a deeper dive... let's go.
School resources - how the NHS works: https://www.england.nhs.uk/publication/schools-resources-toolkit/#:~:text=This%20is%20a%20toolkit%20of,NHS%20Services%2C%20health%20and%20wellbeing.
My Symptom Web via NHS England: https://twitter.com/NHS/status/1167147825815314433
MTHFR gene mutation: https://www.healthline.com/health/mthfr-gene#symptoms
MTHFR - more info: https://www.medicalnewstoday.com/articles/318526
Free coaching framework: https://www.basic-coaching.com/
Mental health app Leafyard who I am proud to partner with: https://www.leafyard.com/healthfix
How food can regain nutrients: https://www.bbc.com/future/bespoke/follow-the-food/why-modern-food-lost-its-nutrients/
Journalling for beginners: https://www.bbc.co.uk/bitesize/articles/z3hshcw
Effect of trauma on the brain: https://www.urmc.rochester.edu/news/publications/neuroscience/researchers-reveal-how-trauma-changes-the-brain
Systems Medicine - Leroy Hood: https://laskerfoundation.org/leroy-hood-there-is-going-to-be-a-fantastic-revolution-in-medicine/
Earth’s environmental problems in 2024: https://earth.org/the-biggest-environmental-problems-of-our-lifetime/
My book THE HEALTH FIX - on offer now!: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja-ebook/dp/B0B2VTFFVS/ref=zg_bs_g_362843031_d_sccl_1/259-3769703-6680765?psc=1
New Book: Why can’t I see my GP?: https://www.amazon.co.uk/s?k=why+can%27t+i+see+my+gp&i=digital-text&crid=3EHTLXLDL76C7&sprefix=why+can%27t+i+see+my+gp%2Cdigital-text%2C71&ref=nb_sb_noss_1
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In this episode I look at the work of doctors being done by other professionals and try to balance the issues that surround it.
Links:
My rapid response from the BMJ in 2006: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1325146/
Labels and role confusion: https://www.theguardian.com/society/2023/dec/13/public-confused-over-physician-associates-working-in-nhs-research-finds
Pay issues and regulation: https://www.dailymail.co.uk/health/article-12710201/Some-physician-associates-paid-90-000-year-twice-junior-doctors-salary-not-regulated.html
A sad case of a death: https://www.bbc.co.uk/news/uk-england-manchester-66211103
Endoscopy explained: https://www.nhs.uk/conditions/endoscopy
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Meditation and mindfulness are both useful interrelated tools to improve one’s mental health.
Meditation should ideally be a regular practice and in this episode I discuss some of the benefits as well as take you through a short guided mediation on self-compassion.
Links:
Mindfulness and CBT: https://www.nature.com/articles/s41598-022-24256-9
Mindfulness and changes in the brain - neuroplasticity: https://www.youtube.com/watch?v=7CBfCW67xT8
Meditation and mindfulness nuances: https://positivepsychology.com/differences-between-mindfulness-meditation/
Mindfulness and meditation during COVID-19: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7287297/
Measurement of brain responses to meditation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8638869/
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In this episode I look at the concept of ‘ideas’ rather than resolutions that might shape your 2024 on an individual and societal level, including a couple of things I managed myself in 2023.
There are also some easy hacks to incorporate into your day which can work for everyone.
My IDEAL framework for behaviour change: https://shows.acast.com/savinglivesinslowmotion/episodes/behaviour-change-2-the-ideal-framework
Circular economy: https://unctad.org/topic/trade-and-environment/circular-economy
Ban on single use plastics: https://www.bbc.co.uk/news/business-66946643
AI and personalised medicine: https://www.theguardian.com/commentisfree/2023/jun/26/ai-personalise-medicine-patient-lab-health-diagnosis-cambridge
Leafyard - AI driven mental health app with 20% off here: https://www.leafyard.com/healthfix
My talk in London on Wednesday January 10th 2024: https://www.eventbrite.co.uk/e/dr-ayan-panja-the-health-fix-tickets-753931006937
Red January: https://join.redjanuary.com/
THE HEALTH FIX - all formats, paperback out NOW. Transform your health now: https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296
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In this episode I look at the true essence of health.
We live a world that is increasingly confusing in terms of health messaging and priorities given the amount of inequality in the world.
I take a look at some basics of what is important to us in our lives which people may not consider important for health but not only nourish us as humans
but are important to both our short and long term health.
Links:
Self-esteem and the brain: https://www.ucl.ac.uk/news/2017/oct/self-esteem-mapped-human-brain
Hugs (they really are good for us): https://www.healthline.com/health/hugging-benefits
Quality of Life scoring: https://positivepsychology.com/quality-of-life-questionnaires-assessments
Weightless by Marconi Union (the most relaxing tune in the world?): https://www.google.com/search?client=safari&rls=en&q=weightless+by+marconi+union&ie=UTF-8&oe=UTF-8
Social connectedness (what we know): https://www.cdc.gov/emotional-wellbeing/social-connectedness/affect-health.htm
Eating together (like my taxi driver): https://blog.swedish.org/swedish-blog/7-benefits-of-eating-together-as-a-family
Salutogenesis: https://www.local.gov.uk/case-studies/salutogenesis-introduction
Come and say Hi to me in London: https://www.eventbrite.co.uk/e/dr-ayan-panja-the-health-fix-tickets-753931006937
Pre-order THE HEALTH FIX paperback version now (thank you for your support): https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=monarch_sidesheet
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In this episode I look at the role of our genes in health and illness.
Patterns of inherited diseases: https://www.verywellhealth.com/how-genetic-disorders-are-inherited-2860737
Epigenetics explained: https://www.theguardian.com/science/occams-corner/2014/apr/25/epigenetics-beginners-guide-to-everything
Epigenetics and inheritance: https://learn.genetics.utah.edu/content/epigenetics/inheritance
Ethics of medical genetic testing: https://pubmed.ncbi.nlm.nih.gov/24300652/
CRISPR technology: https://frontlinegenomics.com/unlocking-the-future-where-is-gene-editing-going-next/
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TW: This episode mentions PTSD.
We all know what trauma means but how and why does it affect our physical health as well as our mental health?
In this episode I look at the reasons behind trauma being a trigger for illness and what we can do to prevent its effects over the years in terms of maintenance.
Links:
Trauma informed care: https://www.gov.uk/government/publications/working-definition-of-trauma-informed-practice/working-definition-of-trauma-informed-practice
Dr Gabor Maté: https://drgabormate.com/
“Negative thinking”: Gabor Maté’s thoughts on this: https://www.reflecttherapies.com/post/the-power-of-negative-thinking
Suppressed anger and illness: https://www.frontiersin.org/articles/10.3389/fpsyt.2021.637029/full
Empaths: If empathy is about stepping into someone’s shoes, compassion is instead “a feeling of concern for another person’s suffering which is accompanied by the motivation to help”: https://www.bbc.com/future/article/20200930-can-empathy-be-bad-for-you
Dr Nicole Le Pera: https://theholisticpsychologist.com/how-to-do-the-work/
The Hoffman Process: https://www.hoffmaninstitute.co.uk/about-the-process/
The seven A’s of healing: https://taliand.com/2012/05/04/the-seven-as-of-healing/
EMDR for PTSD: https://www.ptsduk.org/treatment-help/eye-movement-desensitisation-reprocessing-emdr/
For healthcare professionals: Gabor Maté live in London: https://www.tickettailor.com/events/practiceunbound/940200
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These are both words that are bandied around quite a lot in common parlance but what do they actually mean? And what is the difference between them?
In this episode I look at the similarities, differences and why they come about.
Links:
Trump - a textbook narcissist: https://www.uu.nl/en/node/541/donald-trump-textbook-narcissist
DSM-5 classification of Narcissistic Personality Disorder: https://emedicine.medscape.com/article/1519417-overview?form=fpf
Dr James Fallon: https://www.ted.com/talks/jim_fallon_exploring_the_mind_of_a_killer?language=en
Dr Supriya McKenna - expert support resources on living and dealing with narcissists: https://www.doctorsupriya.com/
The Bad Surgeon: https://www.rollingstone.com/tv-movies/tv-movie-reviews/bad-surgeon-netflix-paolo-macchiarini-true-crime-benita-alexander-nbc-news-1234904394/
The psychopath test: https://psychcentral.com/quizzes/psychopathy-quiz
My London talk in Soho: Wednesday January 10th: https://www.eventbrite.co.uk/e/dr-ayan-panja-the-health-fix-tickets-753931006937
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Medicalisation is the how human experience becomes something that needs medical attention.
There are pros and cons of this including the ‘need’ for medicine vs something that is being sold to us something that is unnecessary.
I look at some examples in this episode and why it is something that needs consideration.
Links:
Ivan Illich: https://www.theguardian.com/news/2002/dec/09/guardianobituaries.highereducation
Sadness vs depression?: https://www.sciencedirect.com/science/article/abs/pii/S0277953617302551#:~:text=Medicalization%20describes%20a%20process%20by,normal%20behavior%20into%20medical%20conditions.
A discussion on medicalisation: https://news.harvard.edu/gazette/story/2009/04/scholars-discuss-medicalization-of-formerly-normal-characteristics
The story behind PHQ-9 and assessing depression: https://www.medicalrepublic.com.au/strange-history-of-a-depression-screening-tool/86457
Lay referral: https://bjgp.org/content/49/445/617
THE HEALTH FIX (paperback version out Jan 24)!: https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296
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Integrity - most of us know what it is and value it but does it always help us or can it hinder us? In this episode I look at why is it so important to so many people, what defines it and some extreme examples.
Links:
Generic examples of integrity: https://helpfulprofessor.com/integrity-examples/
The VW scandal: https://www.bbc.co.uk/news/business-34324772
Roddick vs Verdasco (tennis): https://www.youtube.com/watch?v=bma1NZuo_o4
Integrity in the workplace: https://www.betterup.com/blog/integrity-in-the-workplace
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In this episode I conduct a whistle-stop tour of musculoskeletal health and strategies to prevent joint, muscle and ligament problems and improve our ability to keep them healthy. Some of these conditions are genetic but many are not.
Links:
Biomechanics: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3266544/
Exercise and osteoarthritis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165969/#:~:text=Muscle%20strengthening%20and%20programs%20that,activity%20(e.g.%2C%20walking).
Nightshades: https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/how-nightshades-affect-arthritis
Oxalates and pain: https://www.dailymail.co.uk/health/article-2174474/The-GP-gave-fruit-veg-cure-aches-pains.html
Connective tissue disorders (can be genetic): https://www.healthline.com/health/connective-tissue-disease#genetic-conditions
Gout and glycation: sugar is a big culprit for joint stiffness and uric acid deposition beyond seafood, red meat, spinach and tomatoes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2234537/#
Weights and resistance training to prevent muscle mass loss as we age:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849483/#
Turmeric and health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
Turmeric and lead: https://stanmed.stanford.edu/turmeric-lead-risk-detect/
Fish oils and pain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7494084/
Pain and trauma: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8578317/
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In this episode I look at the role of faith, prayer and mindset in health.
Links:
Medical study on whether prayer works: https://www.nytimes.com/2006/03/31/health/longawaited-medical-study-questions-the-power-of-prayer.html
Tanya Luhrmann’s work: https://press.princeton.edu/books/hardcover/9780691164465/how-god-becomes-real
Positive outlooks: https://psppjournals.org/index.php/jchp/article/view/212
Think yourself young?: https://www.bbc.com/future/article/20180410-how-your-mindset-determines-your-health
The story of Buddha: https://tricycle.org/magazine/who-was-the-buddha/
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Type 2 Diabetes has doubled in the last 15 years in the UK. It is associated with potentially serious complications from kidney failure to blindness but there is a process called insulin resistance that occurs prior to its onset.
In this episode I look at the development, prevention and management of this condition.
Diabetes stats for the UK: https://www.diabetes.org.uk/about_us/news/number-people-living-diabetes-uk-tops-5-million-first-time
Diabetes prevention strategies: https://evidence.nihr.ac.uk/alert/diabetes-prevention-programme-providers-need-more-consistency-flexibility-equality-of-access/
Group consultations for Type 2 Diabetes: https://www.knowdiabetes.org.uk/professional/group-consultations/
Medication for Type 2 Diabetes: https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/treating-your-diabetes/tablets-and-medication
Air pollution and Type 2 Diabetes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6931138/
Shift work and diabetes: https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-023-16091-y
Dr David Unwin: https://amp.theguardian.com/society/2023/apr/09/british-doctor-pioneers-low-carb-diet-as-cure-for-obesity-and-type-2-diabetes
Low carb diets: https://www.diabetes.co.uk/diet/low-carb-diabetes-diet.html
Gut microbes and Type 2 Diabetes: https://www.sciencedirect.com/science/article/pii/S0955286318303073
Evidence for CGM (continuous glucose monitoring): https://www.ajmc.com/view/continuous-glucose-monitoring-overview-features-and-evidence (eg Dexcom/ Libre)
Zoe app: https://zoe.com/ (one example of an app which combines analysis of gut microbes and CGM)
GAD antibodies and Diabetes development: https://www.healthline.com/health/diabetes/gad-antibodies
THE HEALTH FIX: https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296/ref=tmm_hrd_swatch_0?_encoding=UTF8&qid=1698178460&sr=1-1
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In this episode I look at travel related illness and some tropical diseases worth knowing about.
Traveller’s tummy: https://www.health.harvard.edu/blog/travel-tummy-troubles-heres-how-to-prevent-or-soothe-them-202208042796
Diarrhoeal illness: https://www.who.int/health-topics/diarrhoea#tab=tab_1
Oral rehydration therapy: https://www.unicef.org/supply/stories/oral-rehydration-salts-and-zinc-co-packaging-offers-simple-solution-save-children-diarrhoea
Probiotics for traveller’s diarrhoea: https://www.medicalnewstoday.com/articles/saccharomyces-boulardii-probiotic
Mosquito-borne illness: https://www.worldmosquitoprogram.org/en/learn/mosquito-borne-diseases
Dengue and severe Dengue: https://www.who.int/news-room/fact-sheets/detail/dengue-and-severe-dengue
Neglected tropical disaeases: https://www.who.int/health-topics/neglected-tropical-diseases#tab=tab_1
DVT: https://www.nhs.uk/conditions/deep-vein-thrombosis-dvt/
Sunburn and skin cancer: https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/sun-uv-and-cancer/how-does-the-sun-and-uv-cause-cancer
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I don’t think there is anyone on the planet that hasn’t had a cough. It’s a biological reflex in basic
terms and as it seems to occupy up to 40% of presentations to a health care provider,
I thought it would be good to cover the why what and how of this ubiquitous symptom.
Links:
The mechanism of a cough: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6502102/#
The anatomy of a cough: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415124/
Long term coughs: https://www.health.harvard.edu/staying-healthy/that-nagging-cough
Red flags for coughs: https://www.pulsetoday.co.uk/clinical-feature/clinical-areas/respiratory/red-flag-refreshers-cough/
A reminder about TB (tuberculosis): https://www.who.int/health-topics/tuberculosis
Honey for cough: https://ebm.bmj.com/content/26/2/57
A functional medicine case study: https://consultqd.clevelandclinic.org/patients-25-year-cough-relieved-by-diet-and-thermal-depuration/
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How we access medical information and where it comes from is all important. It has changed hugely in the last 50 years and in this episode I look at how and why that has happened and also the future.
Change in news sources: https://pressgazette.co.uk/media-audience-and-business-data/most-popular-news-sources-uk-tiktok-ofcom-news-consumption-survey/
Cochrane: https://www.cochrane.org/
Medline (electronic library): https://medlineplus.gov/
Dipex: https://dipexcharity.org/about-us/
Electronic records: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5171496/
Medical knowledge doubles every 73 days: https://www.nature.com/articles/s43856-021-00003-5
YouTube Health: https://health.youtube/
Prof Kausik Ray’s meta-analysis (a study of studies): https://bjcardio.co.uk/2012/03/aspirin-in-primary-prevention-new-meta-analysis/
Statins - one view: https://www.bmj.com/content/348/bmj.g3458/rr/761453
Reliable health info sources (in my opinion):
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Lifestyle Medicine is now a well established discipline. I look at what it means today and how it has evolved over the years since its inception and how it is indispensable in this day and age.
Bromelain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8067380/#
James Rippe: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6933565/
Behaviour change in lifestyle medicine: https://www.apa.org/topics/behavioral-health/healthy-lifestyle-changes
Soleus push ups: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9404652/#
Young people and cancer: https://news.cancerresearchuk.org/2023/01/24/early-onset-cancer-why-are-more-young-adults-being-diagnosed/
THE HEALTH FIX (understanding your own story and applying it to your health): https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296/ref=monarch_sidesheet
PRESCRIBING LIFESTYLE MEDICINE (certification course - open to medics and other healthcare practitioners): https://www.practiceunbound.org.uk/product/prescribinglifestylemedicine/enrol-plm
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It’s often known as the cornerstone of the NHS but general practice is under threat and in this episode I make the case for generalism.
The power of generalism: https://www.youtube.com/watch?v=ST6XEDcD_C4
Specialists and generalists: https://www.forbes.com/sites/forbeshumanresourcescouncil/2021/03/12/generalists-versus-specialists-the-winner-doesnt-take-it-all/
Additional roles in general practice:
Continuity of care: https://www.bmj.com/content/375/bmj.n2468
Johari’s window - you don’t know what you don’t know: https://www.communicationtheory.org/wp-content/uploads/2013/01/johari-model.jpg
General practice under threat: https://www.nuffieldtrust.org.uk/news-item/general-practice-on-the-brink-how-did-it-get-there
GP workload: https://www.rcgp.org.uk/news/fit-for-the-future-gp-pressures-report
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In this episode I look at the reason for health inequalities, the move towards health equity and what we can do to improve access to health for all.
Kings Fund health inequalities: https://www.kingsfund.org.uk/publications/what-are-health-inequalities
Self-reported illness: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1122815/
The inverse care law paper by Tudor-Hart: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(71)92410-X/fulltext
End of life and palliative care inequality: https://www.who.int/news-room/fact-sheets/detail/palliative-care
Calcutta Rescue: https://calcuttarescuefund.org.uk/
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Polypharmacy is a situation where a person is on several medications.
It is sometimes necessary but needs to be managed and monitored to avoid harm which can be anything from minor to major.
Links:
Polypharmacy in older adults: https://link.springer.com/article/10.1007/s41999-021-00479-3
Deprescribing: https://www.bgs.org.uk/AAAdesprescribing
Drug side effects: https://www.pharmacytimes.com/view/10-scariest-prescription-drug-side-effects
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Not being able to sleep well at night can be frustrating and drive people to distraction. In this episode I look at the causes and what we can do improve our sleep.
The work of Stephanie Romiszewski: https://www.sleepyheadclinic.co.uk/stephanie-romiszewski-sleep-expert/
The stages of sleep: https://www.sleepfoundation.org/stages-of-sleep
Supplements: https://www.healthline.com/nutrition/sleep-aids
Genes and sleep: https://www.nih.gov/news-events/nih-research-matters/gene-identified-people-who-need-little-sleep
Chronotypes: https://www.sleepfoundation.org/how-sleep-works/chronotypes
THE HEALTH FIX:
Please VOTE for SAVING LIVES IN SLOW MOTION: https://www.britishpodcastawards.com/voting
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There are so many reasons for tiredness and fatigue. In this episode I try to explain the reasons behind the symptom and how to approach it.
Links:
For cases demonstrating the Health Loop to unpack symptoms here is a link to my book The Health Fix: https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296/ref=sr_1_1?keywords=Dr+Ayan+Panja&qid=1692817923&s=audible&sr=1-1-catcorr
A mechanical reason for tiredness - sleep apnoea: https://www.nhs.uk/conditions/sleep-apnoea/
How mitochondria work: https://www.khanacademy.org/science/ap-biology/cell-structure-and-function/cell-structures-and-their-functions/v/mitochondria-video
Mitochondria and fibromyalgia: https://pubmed.ncbi.nlm.nih.gov/33142767/
Autoimmune conditions can present with tiredness or fatigue: https://www.healthline.com/health/autoimmune-disorders
Leafy greens and the liver: https://www.medicalnewstoday.com/articles/324041
Antioxidants: https://www.medicalnewstoday.com/articles/what-do-we-really-know-about-antioxidants
Please vote for me in The British Podcast Awards - just type in Saving Lives in Slow Motion :
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Do you get enough down time? Do you even have time for down time?!
In this episode I briefly look at what it is and why it is important. It’s a short episode but hope you enjoy the exercise in it
and the links in the show notes.
Links:
Why down time is important: https://www.scientificamerican.com/article/mental-downtime/
How to achieve ‘flow’: https://medium.com/swlh/the-brains-default-mode-what-is-it-and-why-meditation-is-the-antidote-d0408ab989d6
The default mode network of the brain:
https://neuroscientificallychallenged.com/posts/know-your-brain-default-mode-network
The science behind down time:
https://www.psychologytoday.com/intl/blog/play-your-way-sane/202201/the-scientific-case-downtime
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Blood tests and blood results dominate a GP’s day but why do we do them and what do they mean?
In this episode I rapidly cover the rationale behind some of the more common blood tests, what they mean and why we do them in the first place.
Links:
Further details on blood tests can be found here starting with the full blood count: https://labtestsonline.org.uk/tests/full-blood-count-fbc
Vitamin D deficiency: https://www.nice.org.uk/guidance/ph56
B12 deficiency: https://www.healthline.com/nutrition/vitamin-b12-deficiency-symptoms
Medics guide to abnormal liver function tests:: https://www.bsg.org.uk/wp-content/uploads/2019/12/Guidelines-on-the-management-of-abnormal-liver-blood-tests.pdf
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Bloating is a common symptom which most of us experience from time to time acutely, (for instance if we have a tummy bug or food poisoning), but in this episode I try to unpack the potential reasons behind why bloating can occur in the first place and how to approach it. This episode is a rapid 10-minute 101. Do check out the links in the show notes.
Links:
Digestion and enzymes: https://en.wikipedia.org/wiki/Digestive_enzyme#/media/File:Digestive_Enzymes.svg
IBS (made worse by stress): https://patient.info/digestive-health/irritable-bowel-syndrome-leaflet
SIBO: https://www.healthline.com/health/sibo
H pylori infection: https://gutscharity.org.uk/advice-and-information/conditions/helicobacter-pylori/
FODMAPs (can cause gas): https://www.healthline.com/nutrition/fodmaps-101
Testing gut bugs: https://gutscharity.org.uk/advice-and-information/health-and-lifestyle/testing/gut-microbiome-poo-testing/
Ovarian cancer awareness: https://targetovariancancer.org.uk/about-ovarian-cancer/symptoms
My book THE HEALTH FIX for case studies and tips: https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296/ref=monarch_sidesheet
The importance of eating dietary fibre: https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
Diverticulitis: https://www.healthline.com/health/diverticulitis
Coeliac Disease, can often start with mystery symptoms: https://www.coeliac.org.uk/information-and-support/coeliac-disease/about-coeliac-disease/
Probiotics (can sometimes help replenish good gut bacteria after antibiotic use): https://my.clevelandclinic.org/health/articles/14598-probiotics
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The world seems to be full of ‘coaches’ but what is coaching and how can it help us?
I look at some examples in this episode and how it can help develop us by helping us create change to develop ourselves.
Links:
My GP trainer Ed Peile: https://warwick.ac.uk/fac/sci/med/staff/peile/
GROW model: https://www.performanceconsultants.com/grow-model
'SMART’ goals: https://coachfoundation.com/blog/smart-coaching-model
David Rock (ARIA model): https://davidrock.net/
The Coaching Habit: https://boxofcrayons.com/boc/the-coaching-habit-book/
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Medical imaging AI:
https://www.thelancet.com/journals/landig/article/PIIS2589-7500(20)30160-6/fulltext
Generative AI: https://generativeai.net/
AI driven CBT: Leafyard.com/healthfix
AI and skin cancer diagnosis: https://www.england.nhs.uk/long-read/artificial-intelligence-helping-to-speed-up-skin-cancer-diagnosis-in-leicester-leicestershire-and-rutland-integrated-care-system/
AI and symptom assessments by Ada: https://ada.com/
AI support for doctors: https://www.forbes.com/sites/katiejennings/2023/07/17/this-ai-chatbot-has-helped-doctors-treat-3-million-people/?sh=569b58aa4cea
Can AI be dishonest? https://www.instagram.com/p/CqjNUobpedJ/?hl=en-gb
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What is therapy and why do we need it, if at all?
In this episode I look at the common types of therapy as well as touch on some alternative types and how they work and what they hope to achieve. The key is that the therapy has to fit with the person.
The origins of therapy: https://www.talkspace.com/blog/psychotherapy-history-of-therapy/
Therapeutic relationships: https://www.family-institute.org/behavioral-health-resources/importance-relationship-therapist
Psychodynamic psychotherapy: https://www.psychologytoday.com/gb/therapy-types/psychodynamic-therapy
Play Therapy (Samantha Boyle) https://www.plays2talk.co.uk/what-is-play-therapy-1
Avatar therapy (Professor Julian Leff’s work): https://www.bbc.co.uk/news/health-22720248
Dungeons and Dragons (role play therapy): https://www.youtube.com/watch?v=EuDJ-x9HWyc
Reference to mental health in Cambodia (now much improved): https://www.voanews.com/a/cambodias-mental-health-services-critically-neglected/2775810.html
The Health Fix: https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296
Leafyard - an online CBT based mental health app (partnership): Leafyard.com/healthfix
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The NHS is a jewel in the crown of British culture offering free healthcare for all at times of need. But it has come under stress in recent years. In this episode I take a look back at what the NHS has achieved and why it is so important.
The birth and history of the NHS: https://www.nuffieldtrust.org.uk/health-and-social-care-explained/the-history-of-the-nhs
Continuity of care: https://www.bmj.com/content/375/bmj.n2468#:~:text=A%20new%20research%20paper%20tells,a%20reduced%20risk%20of%20death.
The cost of hospital care (bills): https://www.buzzfeed.com/daniellaemanuel/expensive-medical-bills-america
NHS staff sickness: https://www.theguardian.com/society/2023/jun/29/nhs-staff-sickness-rate-england-record-high
NHS in charts and infograms: https://www.health.org.uk/news-and-comment/charts-and-infographics
Professor Stephen Hawking on the NHS:
https://www.facebook.com/RoyalSocietyofMedicine/videos/10154984279978693
New NHS roles in the community: https://www.england.nhs.uk/gp/expanding-our-workforce/
The future of the NHS?:
https://www.nhsconfed.org/publications/renewed-vision-nhs
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Midlife can be a hard time of life to navigate, but why is that the case?
When we are younger and trying to establish ourselves we look forward to midlife but when we get there it can feel uncomfortable.
I explore why this is the case and what we can do about it
Links:
The midlife crisis: https://www.forbes.com/health/mind/midlife-crisis/
Another take: https://www.telegraph.co.uk/news/2022/09/14/truth-midlife-crises-painful-many-confront/
The happiness curve and the midlife dip: https://www.inc.com/magazine/202303/ali-donaldson/need-some-help-heres-how-to-hire-a-remote-assistant.html
Change during midlife: https://hbr.org/2008/02/the-existential-necessity-of-midlife-change
Emotional healing: https://www.psychologytoday.com/gb/blog/rethinking-mental-health/201309/10-tips-emotional-healing
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Medical ethics is involved in every aspect of healthcare yet it is invisible.
In this episode I look at why it is important and some of the nuances that make it a hard topic to grapple with.
Links:
Ethical principles via the Clinical Ethics Network: http://www.ukcen.net/ethical_issues/ethical_frameworks/the_four_principles_of_biomedical_ethics
The story of baby Charlie Gard: https://www.bbc.co.uk/news/health-40554462
Ethical guidance for doctors: https://www.bmj.com/careers/article/ethical-guidance-for-doctors
Private medicine: https://indianexpress.com/article/lifestyle/health-specials/private-healthcare-must-fuse-ethics-with-efficiency-8052382/
Duty of candour: https://www.gmc-uk.org/ethical-guidance/ethical-guidance-for-doctors/candour---openness-and-honesty-when-things-go-wrong/the-professional-duty-of-candour
Another recent example of medical ethics in the press: https://www.theguardian.com/world/2023/jun/12/woman-in-uk-jailed-for-28-months-over-taking-abortion-pills-after-legal-time-limit
Rationing in healthcare: https://www.nature.com/articles/s41581-021-00404-8
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In this episode I look at the concept of intelligence, what it means and whether it even matters on a practical level. What are the different types, how is it measured and are there ways that we improve our IQ?
IQ testing - a discussion: https://theconversation.com/the-iq-test-wars-why-screening-for-intelligence-is-still-so-controversial-81428
Howard Gardner’s work: https://pz.harvard.edu/resources/frames-of-mind-the-theory-of-multiple-intelligences
Virginia sterilisation act 1924 based on a flawed eugenics theory: http://www2.vcdh.virginia.edu/lewisandclark/students/projects/monacans/Contemporary_Monacans/racial.html
Jason Arday: https://www.theguardian.com/education/2023/feb/23/jason-arday-to-become-youngest-ever-black-professor-at-cambridge
Young chess grandmasters: https://khelnow.com/olympics/2023-02-top-five-youngest-grandmasters-in-chess-history#
Multitasking and it’s harms: https://www.lifespan.org/lifespan-living/multitasking-and-how-it-affects-your-brain-health
The cleverest man to have ever lived? William Sidis: https://interestingengineering.com/culture/william-james-sidis
Improving intelligence: https://blogs.scientificamerican.com/guest-blog/you-can-increase-your-intelligence-5-ways-to-maximize-your-cognitive-potential/
Mensa (high IQ society): https://mensa.org.uk/
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In this episode I look at the effects of the pandemic which still linger. How has it affected us and our health and outlook?
It’s been over 3 years since COVID-19 enveloped the planet and there have been myriad effects on people which have affected us in overt and subtle ways.
Big picture effects of the pandemic:
The COSMO study:
https://www.suttontrust.com/cosmo-the-covid-social-mobility-and-opportunities-study/
The effect of the pandemic on young people: https://www.kcl.ac.uk/an-isolated-generation-the-impact-of-covid-19-on-children-and-young-people
Global perspective from Chatham House: https://www.chathamhouse.org/2022/05/how-build-better-world-post-covid-19
Rebuilding relationships:
https://facultyadvancement.duke.edu/how-can-we-rebuild-relationships-after-covid
PTSD and COVID: https://www.ptsduk.org/the-link-between-covid-19-and-ptsd/
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Neurodiversity is becoming more of an important aspect of our lives as people are increasingly becoming more neurodivergent. In this episode I look at examples, the origins of the term neurodiversity and what it means for our lives now and moving forward. And I hope you like the quote at the very end of the show.
Judy Singer: https://www.forbes.com/sites/drnancydoyle/2022/08/26/hidden-figures-in-neurodiversity-judy-singer/?sh=4ab1f6765446
The spectrum and what it means: https://www.nm.org/healthbeat/healthy-tips/autism-awareness
Spiky profiles: https://stimpunks.org/glossary/spiky-profile/
Dr Asperger: https://www.bps.org.uk/psychologist/aftermath-hans-asperger-expose
Morrisby tests: https://www.morrisby.com/
Psychometric testing: https://www.prospects.ac.uk/careers-advice/interview-tips/psychometric-tests
One example of hiring initiatives in the work place: https://www.goldmansachs.com/careers/professionals/neurodiversity-hiring-initiative.html
The Gaps Diet: https://www.gapsdiet.com/
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Pain affects almost all of us at some point. But some types of pain is experienced more severely than other types. In this episode I look at the factors which affect pain and our perception of it and what we can do handle it better.
Nociceptors: https://www.verywellhealth.com/what-are-nociceptors-2564616
The nail in the boot: https://www.painscience.com/biblio/source-of-boot-nail-guy-a-popular-medical-anecdote-about-pain-without-injury-nociception.html
COMT gene variation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4151110/
Pain and attitudes in Chinese culture: https://journals.sagepub.com/doi/10.1177/1084822314547962
Chronic pain review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6676152/
CBD oil and pain: https://www.healthline.com/health/cbd-oil-for-pain
Lifestyle based approach to chronic pain: https://www.amazon.co.uk/Pain-Free-Mindset-Control-Overcoming-Chronic/dp/1785043390/ref=sr_1_1?crid=1T1RG5XNM3Q6X&keywords=the+pain-free+mindset&qid=1685171099&sprefix=the+pain-free+mindset%2Caps%2C73&sr=8-1
Latest pain research in chronic pain by Prof Shirvalkar: https://www.ucsf.edu/news/2023/05/425386/has-science-cracked-code-chronic-pain
Fibromyalgia overview: https://www.ncbi.nlm.nih.gov/books/NBK540974/#:~:text=Fibromyalgia%20is%20a%20chronic%20pain,as%20emotional%20and%20physical%20trauma.
The Health Fix: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja-ebook/dp/B0B2VTFFVS/ref=sr_1_1?crid=11YZREGJ7IJRN&keywords=health+fix+kindle&qid=1684931474&s=books&sprefix=health+fix+kindle%2Cstripbooks%2C83&sr=1-1. (Kindle price 99p throughout June 2023)!
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Rejection is something that affects us all but how can we minimise its effects?
The effects can be minor or major and in this episode I look at strategies for recognising that it might be an issue, how we can learn from them and how we can better handle it so that it does not continue to affect our lives negatively.
Links:
Functional MRI of the brain and rejection and links to pain: https://www.science.org/content/article/rejection-pain-brain
Long term effects of bullying: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4552909/
Protected characteristics: https://www.equalityhumanrights.com/en/equality-act/protected-characteristics
Feeling rejected? https://psychcentral.com/lib/good-news-if-you-often-feel-rejected
Rejection sensitivity: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7424132/
100 rejections by Jia Jiang: https://www.youtube.com/watch?v=-vZXgApsPCQ
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Is listening an undervalued skill in today’s society?
It is an essential part of communication and can have a therapeutic effect.
Listening can be a gateway to empathy and compassion and I make the case that we should all do it better before it
becomes a lost art.
Active listening outperforms simple acknowledgement: https://www.tandfonline.com/doi/full/10.1080/10904018.2013.813234
Active listening:https://psychcentral.com/lib/become-a-better-listener-active-listening
Become a better listener: https://www.nytimes.com/guides/smarterliving/be-a-better-listener
Nushu: https://nushu.com/
AI listening: https://fortune.com/2022/09/08/ai-chatbots-empathy-manager-work-careers-tech-michelle-zhou/#
The Samaritans: https://www.samaritans.org
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It’s a word and characterisation we all know and use at times. Worried about your health? Perhaps too worried? What constitutes excessive worrying about one’s health?
This episode explores the reasons behind it and what can be done to help allay health or illness anxiety.
Links:
Three Men in a Boat: https://www.goodreads.com/book/show/4921.Three_Men_in_a_Boat
Redefining hypochondriasis: https://www.mayoclinic.org/medical-professionals/psychiatry-psychology/news/dsm-5-redefines-hypochondriasis/mac-20429763
Case study: https://www.psychologytoday.com/gb/blog/neuroprogress/202005/how-i-overcame-severe-hypochondria
CBT based approach: https://www.nytimes.com/2018/06/18/well/a-new-approach-to-treating-hypochondria.html
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It’s essential to leading a healthy life but is all movement the same? Are there any common themes? What is that makes some of us enjoy exercise and others dread it. In this episode I look at the types of exercise and how we do not all have to do the same thing.
Activation therapy: https://douglasheel.com
Soleus push ups and their benefits: https://stories.uh.edu/2022-soleus-pushup/index.html
NEAT: https://www.foodspring.co.uk/magazine/how-to-increase-neat
Endorphins and exercise - feeling high on exercise: https://edition.cnn.com/2016/01/13/health/endorphins-exercise-cause-happiness/index.html
Physical activity guidelines: https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/
Sarcopenia: https://www.healthline.com/nutrition/sarcopenia
Dr Mike Evans '23 and a half hours' (walking for health): https://www.youtube.com/watch?v=aUaInS6HIGo
THE HEALTH FIX: https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296
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Some say it’s a modern illness but accounts go back hundreds of years.
It’s the ultimate invisible illness but is actually a reaction to a stressor.
How can we handle stress, what are the different types and are there any principles we can use to deal with our stress given how individual it is.
Links:
Insomnia and stress in the BMJ in 1894: https://www.bmj.com/rapid-response/2011/10/30/bmj-110-years-later
Stress and its effects on health: https://psychcentral.com/stress/long-term-effects-of-chronic-stress-on-body-and-mind#how-to-recover
Stress in students: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8062254/
Stress and heart disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6568256/
Osler’s day-tight compartments: https://spectrummagazine.org/article/2016/06/25/living-day-tight-compartments
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We all know that friendships can be complicated. In this episode I look at why they can be important to health, how they change over the years and the different types of friendship.
Links:
Childhood friendships and adult health: https://academic.oup.com/eurpub/article/22/3/378/507548
Meaningful interactions in younger people (conclusion is interesting): https://www.frontiersin.org/articles/10.3389/fpsyg.2021.617267/full
Friendship jealousy and social media:
https://www.emerald.com/insight/content/doi/10.1108/INTR-02-2020-0103/full/html. (Listen to my episode on jealousy too)
The nun study and Alzheimers: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2734290/
Reciprocity in friendship: https://psychcentral.com/lib/fairness-and-reciprocity-in-friendships#2
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In this episode I look at the science and psychology behind kindness.
Why is kindness important? Are there any downsides?
And is it good for both the giver and receiver?
Kindness and stress:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8848115/
The doctor as a drug:
https://www.psychologytoday.com/gb/blog/the-power-rest/201103/the-doctor-is-drug
Oxytocin increases with age:
https://www.frontiersin.org/articles/10.3389/fnbeh.2022.846234/full
Spreading kindness:
The anatomy of kindness (Radio 4) - interviews:
https://www.bbc.co.uk/programmes/m00154cp
Study kindness (postgraduate course):
https://study-online.sussex.ac.uk/news-and-events/what-is-the-psychology-of-kindness/
Action for Happiness:
https://actionforhappiness.org
Kindness in religions:
https://www.abc.net.au/everyday/five-religious-australians-reflect-on-kindness-and-faith/11852608
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Our body clock is something most of us have heard of but is more important than we might think, as it can literally make or break our health.
It can be easy to take for granted and in this episode I look at some of the science and tips to change ‘timings’ of activities in our lives to our advantage.
Links:
Satchin Panda TEDx talk: https://youtu.be/erBJuxVR7IE
Russell Foster’s work: https://www.ndcn.ox.ac.uk/team/russell-foster
Stephanie Romiszewski’s work: https://www.sleepyheadclinic.co.uk/stephanie-romiszewski-sleep-expert/
Nobel Prize on molecular mechanisms in circadian rhythm:
The Nobel Prize in Physiology or Medicine 2017
nobelprize.org
Responding to light: https://www.npr.org/sections/health-shots/2022/12/17/1139780998/light-brain-circadian-rhythms-blind
Shift work and the WHO: https://www.iarc.who.int/news-events/iarc-monographs-volume-124-night-shift-work/
Chronotypes: https://www.healthline.com/health/chronotype
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This is a great topic which feeds into all sort including self-care, information gathering, overdiagnosis and
the accuracy of resources online plus the dangers of counterfeit medication.
Here are some interesting links:
Doctor vs Internet: https://www.bbc.co.uk/programmes/p019px0x
The pros and cons of AI based diagnosis: https://www.statnews.com/2023/02/13/chatgpt-assisted-diagnosis/
The story of AccuRx, one of a few companies which offers triage for primary care: https://www.accurx.com/our-story
Ada Health, an example of an AI driven symptom analysis: https://ada.com
Counterfeit medicines: https://www.nhs.uk/nhs-services/prescriptions-and-pharmacies/pharmacies/dangers-of-buying-medicines-online/
Overdiagnosis (there is a separate podcast episode on this topic): https://www.ncbi.nlm.nih.gov/books/NBK430655/
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This is a phenomenon that occurs when someone stops trying to escape pain or bad situations.
It is linked to depression and there are certain risk factors for it.
In this episode I look at how it can just manifest and how to help yourself out of it.
Learned helplessness - Seligman et al: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4920136/
Link to depression and anxiety: https://pubmed.ncbi.nlm.nih.gov/1185158/
The ABCDE model: https://www.verywellmind.com/learned-optimism-4174101
Cognitive distortions: https://psychcentral.com/lib/cognitive-distortions-negative-thinking#list-and-examples
Attribution testing: https://testyourself.psychtests.com/bin/transfer
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I struggle with this myself and am grateful to one of my listeners for suggesting it as a topic.
In this episode I look at the reasons why some people seem to do this with ease and others seem to find
it much harder and tools that can help us make it easier.
Links:
Delayed gratification - the benefits: https://jamesclear.com/delayed-gratification
Self-awareness: https://www.betterup.com/blog/what-is-self-awareness
Self regulation theory: http://changingminds.org/explanations/theories/self_regulation.htm
ADHD and impulse control: https://www.additudemag.com/adhd-impulse-control-social-spending/
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Ever wonder what in our environment might affect our health? Often these things are ‘invisible’ or we are not consciously aware of them, but they can have a continued and profound effect on our health.
In this episode I look at some everyday environmental hazards and what we can do minimise their effects on us.
Links:
Air pollution: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7044178/
Paper on micro plastics and health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7068600/
Diet and air pollution: https://pubmed.ncbi.nlm.nih.gov/35179602/
Background to MI allergy: https://www.occderm.asn.au/health-professionals/epidemic-of-allergy-to-preservative-methylisothiazolinone-mi/
MI allergy and the effect of reducing it’s prevalence: https://onlinelibrary.wiley.com/doi/10.1111/jdv.15875
Social media and mental health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7785056/
Carbon monoxide poisoning: https://www.nhs.uk/conditions/carbon-monoxide-poisoning/
Sick building syndrome and mould: https://academic.oup.com/mmy/article/47/Supplement_1/S217/1073035
Minimising air pollution in a city: https://www.bbc.co.uk/news/av/health-35885569
Mercury in large fish: https://www.bbc.co.uk/news/av/health-35884051
Prescribing Lifestyle Medicine: https://www.practiceunbound.org.uk/product/prescribinglifestylemedicine/home
The Health Fix (contains my health loop): https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296/ref=nodl_?dplnkId=1ba53367-030f-4f3f-ad09-4a1fc81eadf5
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Longevity seems to be in fashion at the moment. Almost everyone wants long and healthy lives but how can we achieve that? How long is too long?
In this episode I look at commonalities between the populations on earth that live the longest ‘best’ lives.
Links:
Blue Zones - Dan Buettner’s work with National Geographic:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125071/
Smoking bans and how they change community behaviours:
https://pubmed.ncbi.nlm.nih.gov/33928714/
'Community Cure': https://www.newlocal.org.uk/articles/the-community-cure/
How disease increases with age: https://blogs.bmj.com/bmj/2018/02/01/richard-smith-doctors-and-patients-heading-in-opposite-directions/
The Health Fix: https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296/ref=nodl_?dplnkId=1ba53367-030f-4f3f-ad09-4a1fc81eadf5
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Most people have heard of the placebo effect but is it real and why does it occur?
In this episode I look at how placebos may exert their effects and some examples of where they have worked.
Is the placebo something that can be used to our advantage? And why do some people experience a nocebo?
Links:
Ted Kaptchuk and his work on placebo:
https://www.harvardmagazine.com/2013/01/the-placebo-phenomenon
Mechanisms of the placebo effect: https://www.ncbi.nlm.nih.gov/books/NBK513296/
Knee surgery (placebo as good as surgery): https://www.nejm.org/doi/full/10.1056/NEJMoa013259
Placebo and treatment resistant depression: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2784479
Nocebo: https://www.ox.ac.uk/news/science-blog/harmful-placebos
Balint and the doctor as a drug: https://www.psychologytoday.com/intl/blog/the-power-rest/201103/the-doctor-is-drug?amp
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One of the hardest things people often find is to get going with things. How do you motivate yourself and how do you keep momentum going?
I have struggled with procrastination myself in the past.
In this episode I look at ways to make motivating yourself easier, the different drivers involved and what makes us tick when it comes to turning contemplation into action.
The science of motivation: https://www.apa.org/science/about/psa/2018/06/motivation
Daniel Pink on motivation: https://www.ted.com/talks/dan_pink_the_puzzle_of_motivation?language=en
How to motivate others with MI techniques https://motivationalinterviewing.org/understanding-motivational-interviewing
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Our monkey brain is the part of our brain that is impulsive and powerful, hijacking us when we are tired or stressed.
Ever regretted shouting at someone? Ever gorged yourself on food and then regretted it?
In this episode I explore why this happens, the links to our past experiences and our neuroanatomy.
Links:
Anatomy of the brain: https://www.hopkinsmedicine.org/health/conditions-and-diseases/anatomy-of-the-brain
Dopamine and impulsivity: https://www.jneurosci.org/content/30/26/8888
Schizophrenia and the amygdala: https://www.nature.com/articles/s41598-020-74771-w
Calming the monkey mind: https://www.psychologytoday.com/gb/blog/the-empowerment-diary/201709/calming-the-monkey-mind
Prof Steve Peters work on this subject of the chimp or monkey brain: https://chimpmanagement.com/books-by-professor-steve-peters/the-chimp-paradox/
THE HEALTH FIX: https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296
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TW: (this episode mentions death)
Leadership takes many guises. Some people are born leaders and other have to learn it. What makes a good leader?
No business or organisation could survive without it and we know how bad leadership can damage organisations.
In this episode I look at types of leadership, the qualities of a good leader, what to do about toxic leaders and what sets a leader apart from other roles.
Links:
Understanding leadership: https://hbr.org/2004/01/understanding-leadership
12 types of leadership: https://www.usa.edu/blog/leadership-models/
Bad leadership: https://www.forbes.com/sites/mikemyatt/2012/10/18/15-ways-to-identify-bad-leaders/?sh=7f03512115da
Good leadership: https://www.ccl.org/articles/leading-effectively-articles/characteristics-good-leader/
Traits of successful leaders: https://www.forbes.com/sites/deeppatel/2017/03/22/11-powerful-traits-of-successful-leaders/?sh=5a85589e469f
The future of leadership: https://quantic.edu/blog/2022/08/05/the-future-of-leadership-in-2030-6-new-disruptive-trends/
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Change can be fun or stressful depending on what it is.
Until I did my GP training 20 years ago I didn’t realise that change needs to be managed. Change often happens ‘to’ us but we need to be mindful of how to manage it and particularly if we want to make changes for ourselves.
Links:
Bridges Transition model: https://wmbridges.com/about/what-is-transition/
Kotter’s Framework for change: https://www.kotterinc.com/methodology/8-steps/
The PDSA cycle: https://www.england.nhs.uk/wp-content/uploads/2022/01/qsir-pdsa-cycles-model-for-improvement.pdf
My IDEAL framework (at 29 minutes): https://www.youtube.com/watch?v=jhN12lmePQE
Order THE HEALTH FIX: https://rb.gy/uhvnxl
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Thank you for your support with the release of THE HEALTH FIX which has become an instant bestseller on Amazon.
In this episode I dive into the method of the book by going over my own health story which was the catalyst for me writing it. I then look at The Health Loop which turns 'what' into ‘why’.
I hope it makes sense and remember to cross refer to previous episodes.
Links:
Re-activation of viruses in long COVID: https://www.news-medical.net/news/20221116/SARS-CoV-2-infection-triggers-reactivation-of-latent-viruses-in-people-with-chronic-fatigue-syndrome.aspx
The effects of sleep deprivation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/
The ‘when’ of eating: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520689/
Stress and its effect on body function: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/
NICE guidance on Vitamin D supplementation: https://www.nice.org.uk/guidance/ph56
Buy THE HEALTH FIX now (UK): https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296
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Happy New Year!
In this episode I look at the different ways people approach a 'new year' and discuss the principles I use myself to get through what is undoubtedly a tough time in history.
A lot has happened over the past 2 years and we need a way of coming out of that.
What are your plans for 2023? I’d love to hear from you on my socials.
Links:
Have people changed since COVID? https://www.theguardian.com/world/2022/sep/28/covid-might-have-changed-peoples-personalities-study-suggests
Sleep: https://www.sleepfoundation.org/sleep-hygiene/why-do-i-wake-up-at-the-same-time-every-night
Generalism and why I think it is crucial to society: https://www.youtube.com/watch?v=ST6XEDcD_C4
My book THE HEALTH FIX: https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296/ref=cm_cr_arp_d_product_top?ie=UTF8
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Today’s episode is on antibiotics. The balance between increasing resistance and lack of effectiveness and saving lives is increasingly difficult to navigate.
Antibiotic resistance: https://www.who.int/news-room/fact-sheets/detail/antimicrobial-resistance
Longer term effects of antibiotics: https://pubmed.ncbi.nlm.nih.gov/32319703/
Vitamin D and sepsis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6377223/
Sepsis information: https://www.sepsis.org/sepsis-basics/what-is-sepsis/
Invasive group A strep info iGAS - a particular type of group A strep: https://www.england.nhs.uk/publication/group-a-strep/
Health Freaks trailer 2013: https://www.youtube.com/watch?v=hEGH4hfxMfU
Turmeric and infection: https://www.medicalnewstoday.com/articles/326809
THE HEALTH FIX: https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296
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TW: Today’s episode is on cancer which will affect one in two people.
I look at the different types, the variables that cause it, whether there are ways of preventing cancer and also why some cancers are common and others not.
Links:
How cancer starts: https://www.nature.com/scitable/topicpage/cell-division-and-cancer-14046590/
Why are cancers on the rise?: https://news.harvard.edu/gazette/story/2022/09/researchers-report-dramatic-rise-in-early-onset-cancers/
The commonest cancers: https://www.healthline.com/health/most-common-cancers
Viruses and cancer: https://www.cancer.org/healthy/cancer-causes/infectious-agents/infections-that-can-lead-to-cancer/viruses.html
David Servan-Schreiber, the author of *anti-cancer* (survived over 20 years after being given 3 months to live): https://www.youtube.com/watch?v=0VNjuBgHIAw
RAS genes and signalling: https://www.frontiersin.org/articles/10.3389/fonc.2019.00965/full
Dr Carl June and CAR T cell therapy: https://www.pennmedicine.org/news/news-releases/2022/november/car-t-cell-therapy-reaches-beyond-cancer
Macmillan Cancer Support: https://www.macmillan.org.uk/
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This episode is about prevention. What do we mean by it and how can we make prevention accessible?
There is prevention on a public health level but also we take precautions as individuals.
I look at examples of both and try to separate out the different types plus a living example of prevention at work (Dr David Unwin).
Links:
Global patterns of disease: https://ourworldindata.org/burden-of-disease
Non-communicable disease: https://www.who.int/news-room/fact-sheets/detail/noncommunicable-diseases
Leading causes of global mortality: https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death
The DASH diet: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456
Turmeric and Alzheimer’s Disease: https://actaneurocomms.biomedcentral.com/articles/10.1186/s40478-018-0577-2
Press ups and heart disease: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2724778
Dr David Unwin and his work on diabetes: https://www.youtube.com/watch?v=OlKDM3SDHPA
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Personalised medicine is the future. We live in a world of AI and machine learning and the expectation of medicine is to be more precise. Can we get half way there ourselves by thinking about things a certain way? How do we get to the root cause?
Leroy Hood: https://isbscience.org/bio/leroy-hood/
P4 medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4204402/
The counterpoint to P4 medicine: https://academic.oup.com/jalm/article/4/1/108/5603054
David Unwin’s work on type 2 diabetes: https://collegeofmedicine.org.uk/our-beyond-pills-campaign-dr-david-unwin-on-beating-diabetes-with-diet-and-how-his-own-merseyside-practice-has-saved-68000-a-year-on-drugs/
Group consultations:
https://www.england.nhs.uk/gp/case-studies/group-consultations-together-patients-are-stronger/
Leafyard: AI driven mental health app (COI: I am in a partnership with Leafyard): https://www.leafyard.com/healthfix
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Why is teamwork important? Are teams all they’re cracked up to be? What makes a good team? Is it personalities, culture or beyond?
In the episode I look at what makes teams work and what factors to consider when creating an effective team.
Do listen right to the end until I get to the bit where you I leave you with some thoughts as I'd love to hear your analysis
Links:
Hackman’s five factor model: http://www.free-management-ebooks.com/faqld/development-03.htm
Why teams don’t work: https://hbr.org/2009/05/why-teams-dont-work
Belbin - Dr Meredith Belbin’s tool used commonly to work out what your role in a team might be: https://www.belbin.com
A story of teams trying something different: https://willitmaketheboatgofaster.com/about/
"Forming, norming, storming and performing": https://www.mindtools.com/pages/article/newLDR_86.htm
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TW: I talk about manipulation and harm in relationships.
Toxic people drain us. Is it 'them' or their behaviours?
Many people develop these toxic behaviours because of their early life. In this episode I discuss the features to look out for and what we can do about them.
Toxic traits: https://www.betterup.com/blog/toxic-traits
Toxic people - another view: https://www.purewow.com/wellness/traits-of-toxic-people
Everyday narcissism: https://www.psychologytoday.com/gb/blog/the-author-speaks/201708/everyday-narcissism
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Allergies are on the rise and can range from mild to life threatening.
In this episode I look at how they originate, why they are increasing in prevalence and what we can do about it.
The show notes and links below contain texting methods and some of the many themes covered in this episode.
(TW: I talk about a case of life threatening anaphylaxis).
Links:
The allergic cascade: https://www.medicinenet.com/allergic_cascade/article.htm
Cows Milk Allergy - IgE and non-IgE: https://www.allergyuk.org/about-allergy/allergy-in-childhood/cows-milk-allergy/
Peanut allergy - the LEAP study: https://www.leapstudy.co.uk
Anaphylaxis: https://www.nhs.uk/conditions/anaphylaxis/
The Hygiene Hypothesis - outdated?: https://www.pnas.org/doi/10.1073/pnas.1700688114
Rook and the Old Friends Hypothesis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3868387/
Gut flora and allergies: https://www.scientificamerican.com/article/gut-microbes-may-be-key-to-solving-food-allergies/
Intolerances: https://www.allergyuk.org/about-allergy/allergy-vs-intolerance/
Vitamin D and allergy: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4369152/
Immunotherapy: https://www.anaphylaxis.org.uk/fact-sheet/allergen-immunotherapy/
MI allergy: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4689087/
Testing methods for allergies: https://www.medicalnewstoday.com/articles/allergy-testing
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Both of these potentially debilitating conditions are often experienced together and affect up to 1 in 4 people at any time.
In this episode I look at the underlying reasons, what we can do about them and how to approach depression and anxiety practically.
Links:
NHS waiting list: https://www.independent.co.uk/news/health/nhs-mental-health-waiting-list-b2145432.html
Definitions and statistics: https://www.mind.org.uk/information-support/types-of-mental-health-problems/statistics-and-facts-about-mental-health/how-common-are-mental-health-problems/
The genetic basis of depression: https://journals.lww.com/hrpjournal/fulltext/2015/01000/genetic_determinants_of_depression__recent.1.aspx
DNA methylation and depression: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6362194/
NICE guidance and treatment of depression: https://www.nice.org.uk/guidance/ng222
CBT (cognitive behavioural therapy): https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/cognitive-behavioural-therapy-cbt/overview/
Adolescent depression: https://www.hindawi.com/journals/drt/2020/5951792/
Cultural influences on mental health: https://pha.berkeley.edu/2017/04/16/cultural-influences-on-mental-health/
Box breathing: https://www.healthline.com/health/box-breathing
Mindfulness (being in the moment): https://www.mind.org.uk/information-support/drugs-and-treatments/mindfulness/about-mindfulness/
The Power of Now: https://www.amazon.co.uk/Power-Now-Guide-Spiritual-Enlightenment/dp/0340733500
Pre-order my book now: THE HEALTH FIX > https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296
Leafyard (CBT based app): Leayard.com/actnow
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Jealousy is something most of us have experienced from both sides.
In this episode I look at the different types of jealousy, the reasons behind it, and discuss whether it can be ‘normal’ or not.
The evolutionary psychology of jealousy: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5609545/
Jealousy in the first year of life: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5302134/
Othello syndrome: https://www.medicinenet.com/othello_syndrome/definition.htm
Famous examples of jealousy from books and films: https://blog.ted.com/9-memorable-manic-moments-of-jealousy-in-literature/
Keeping up with the Joneses: https://pubmed.ncbi.nlm.nih.gov/26190653/
Managing jealousy and abusive behaviours: https://respectphoneline.org.uk/resources/resources-for-perpetrators/factsheets-hp/managing-jealousy/
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Self-care sounds pretty obvious but is it? There are so many definitions of self-care and here I make the argument that it is actually totally individual.
We know the public health messaging around the basics such as alcohol, smoking, diet, exercise and sleep, but self-care goes way beyond these.
What do you think of as self-care? We explore more in this episode.
Links:
The Health Fix (pre-order): https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296
The self-care continuum: https://www.selfcareforum.org/about-us/what-do-we-mean-by-self-care-and-why-is-good-for-people/
The benefits of exercise: https://inews.co.uk/inews-lifestyle/exercise-benefits-weekend-two-days-1874641
Garlic ; )
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7570905/
Extra Virgin Olive Oil: https://pubmed.ncbi.nlm.nih.gov/30487558/
Maslow’s hierarchy: https://www.masterclass.com/articles/a-guide-to-the-5-levels-of-maslows-hierarchy-of-needs
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TW: Today’s episode covers death.
What is a good death and is it important?
In my work I see examples of good and bad deaths depending on how it is perceived by those who bear witness to it and those left behind.
I discuss whether death planning is something we should talk about more as a society as death is an inevitable part of life.
Links:
BMJ article - A good death: https://www.bmj.com/content/320/7228/129
Elisabeth Kubler-Ross: https://www.ekrfoundation.org/elisabeth-kubler-ross/quotes/
Euthanasia: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8857436/
Merope Mills article:
Marie Curie (end of life care charity): https://www.mariecurie.org.uk/blog/we-cant-prevent-death/153956
Death planning: https://www.mariecurie.org.uk/talkabout/articles/get-your-planning-checklist/260241
Why smell is so evocative: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3782615/
Puja flowers (my favourite smell): https://www.thedailystar.net/lifestyle/spotlight/flowers-my-goddess-159139
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Feedback is a part of everyday life.
It is used in most industries as a learning tool but is it help or hindrance?
Here I look at types of feedback and how we can give and receive it better.
Links:
Building a feedback culture: https://hbr.org/2013/12/building-a-feedback-rich-culture
Pendleton feedback rules: https://www.thecoach.zone/a-method-of-delivering-a-great-feedback-session-pendletons-rules/
Giving feedback effectively: https://online.hbs.edu/blog/post/how-to-give-feedback-effectively
Types of feedback: https://www.betterup.com/blog/types-of-feedback
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Failure and feelings of failure are common. Where do they come form? Why do some people feel like failures when others don’t?
I explore this and ways to combat feelings of failure in our lives.
Schema: https://www.youtube.com/watch?v=F624Baz-Vzk
Human failure and its types: https://www.hse.gov.uk/humanfactors/topics/types.pdf
Failure is essential for success: https://www.scientificamerican.com/article/failure-found-to-be-an-essential-prerequisite-for-success/
My musings on failure - BMJ 2003: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC261763/
Leafyard app - one of many CBT based apps which can help with false beliefs: https://www.leafyard.com/actnow
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TW:
This is a topic close to my heart having had colleagues and friends succumb to it. In the UK it has never been a harder time to be a doctor, but it’s not about us - burnout can affect anyone.
I hope you find the episode and these links useful.
Burnout - a paper by Prof Maslach: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4911781/
Burnout and the brain: https://www.psychologicalscience.org/observer/burnout-and-the-brain
Burnout recovery tips: https://www.healthline.com/health/mental-health/burnout-recovery#assessment
Dr Claire Ashley, burnout survivor and coach: https://www.drclaireashley.com
Dr Kim Hires, TikTok burnout coach: https://www.tiktok.com/@drkimhires?is_copy_url=1&is_from_webapp=v1
For anyone working in the NHS who feels they need help for burnout: https://www.practitionerhealth.nhs.uk
Micro breaks: https://www.medicalnewstoday.com/articles/10-minute-micro-breaks-may-help-prevent-worker-burnout-study-finds
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This episode is about mentoring which I think is much needed in the world today. Many of us will have had incredible mentors who selflessly give up their time and knowledge in order to help others.
I feel it is a way of paying it forward and that both mentors and mentees to help each other grow and learn.
Beyond Ed Peile who I mention in the episode I would like to acknowledge and thank Jon Fowler, Mark Allen, Julian Godlee and my late father for their inimitable ability to mentor, inspire and transform others.
Links:
The power of mentorship: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8406889/
Mentorship behaviours: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8406889/
Mentoring for UK doctors: https://www.bma.org.uk/advice-and-support/career-progression/mentoring/mentoring-for-doctors
The 5 stages of mentoring: https://www.nihr.ac.uk/documents/phases-of-the-mentoring-relationship/27693
Ed Peile: https://warwick.ac.uk/fac/sci/med/staff/peile/
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Singing is something close to my heart and I feel it does not get enough attention for it’s
multiple health benefits.
It is accessible to so many and is an easy thing to take up and enjoy.
In this episode I explore the benefits to almost every body system which singing can confer.
Links:
Social prescribing: https://www.telegraph.co.uk/news/2017/12/26/nhs-should-prescribe-tango-dancing-book-clubs-not-pill-every/
The vagus nerve: https://www.medicalnewstoday.com/articles/318128
Alexander technique: https://alexandertechnique.com/
Breathing and singing: https://www.backstage.com/magazine/article/common-misconceptions-breath-support-singing-1872/
Singing and COPD: https://www.bbc.co.uk/news/av/health-25237125
Singing and cortisol: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4854222/
Immunity and singing (in a choir): https://pubmed.ncbi.nlm.nih.gov/15669447/
The effect of singing on pain: https://journals.sagepub.com/doi/10.1177/147470491201000403
Effect on memory and cognition: https://www.sciencedaily.com/releases/2021/02/210210133432.htm
Bereavement and singing: https://spcare.bmj.com/content/early/2019/06/26/bmjspcare-2018-001642
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Triage is increasingly being used in healthcare outside the emergency setting to help filter urgent from non-urgent.
With the growing use of artificial intelligence, triage algorithms are becoming more reliable. I look at the pros and cons of triage from the view point of both patient and practitioner.
Links:
Triage and it’s background: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5649292/
Continuity of care: https://www.bmj.com/content/375/bmj.n2468
And article on the ethics of triage:
Sample triage protocol: https://www.medicalprotection.org/ireland/practice-matters/may-2014/example-triage-protocol-for-non-clinical-staff
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In this episode I look at symptoms affecting the gut. They are one of the most common presentations in
general practice.
Most of us experience some kind of gastrointestinal symptom at some point in our lives. I delve into my understanding on how the gut works and how and why things can go wrong and what we can do to help ourselves.
Links:
Mintel gastrointestinal problems data: https://www.mintel.com/press-centre/beauty-and-personal-care/86-of-brits-have-suffered-from-a-gastrointestinal-problem-in-the-past-year/amp
Mintel article on gut health determinants: https://www.mintel.com/blog/food-market-news/gut-health-goes-beyond-digestion/amp
Ultra-processed foods: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7399967/
Aryl-hydrocarbon receptor: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5777317/
Short chain fatty acids: https://www.frontiersin.org/articles/10.3389/fendo.2020.00025/full
Diet and reflux disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6702398/
H. pylori infection and reflux disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6502218/
Low FODMAP diets: https://pubmed.ncbi.nlm.nih.gov/33585949/
Probiotics and their potential role in reflux disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019778/
SIBO and IBS - is there a link?: https://pubmed.ncbi.nlm.nih.gov/29761234/
Gallstones and SIBO:
https://pubmed.ncbi.nlm.nih.gov/29392773/
A review of inflammatory bowel disease (Crohns and Ulcerative colitis): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6685307/
‘Red flag’ gut symptoms needing medical assessment: https://bowelinterestgroup.co.uk/resources/red-flag-symptoms-in-gi-conditions/
Diverticulitis: Diverticulitis: Symptoms, Causes, Diagnosis, Treatment, Surgery (healthline.com)
The popular ‘4 R’s of gut health’: https://thenutritionalinstitute.com/resources/blog/292-the-4-r-s-of-gut-health
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*TW* Today’s episode is on a topic which affects us all.
Prejudice, bias and inclusion are all ongoing hot topics which can affect our wellbeing, how we feel about ourselves and our experience of the world.
Here I look at the reasons why it is such a complex area to navigate and not as simple as it should be.
There are some anecdotes on this episode that might be difficult to listen to.
Links:
Protected characteristics: https://www.equalityhumanrights.com/en/equality-act/protected-characteristics
A paper on similarities and differences in people and their perceptions: https://www.frontiersin.org/articles/10.3389/fpsyg.2018.00849/full
Health inequalities and gender: https://eurohealthnet.eu/publication/gender-health-and-inequalities-before-and-after-the-pandemic-where-we-go-from-here/
Microsoft video training on bias and inclusion: https://www.microsoft.com/en-us/inclusion-journey/learn
Medical regulators and racism: https://blogs.bmj.com/bmj/2021/06/29/racism-and-the-general-medical-council/
The 2004 film Crash that cleverly gets under the belly of prejudice and bias: https://youtu.be/DEJH0hEoHc4
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This framework that I have created helps turn what is in your mind into action.
IDEAL:
Identify, Define, Engage, Activate and Look Back
One of the hardest things can be to turn intentions into reality. This simple framework along with the work of known behavioural theory experts can help implement your behaviour change intentions.
Links:
BJ Fogg behaviour model: https://behaviormodel.org/
Susan Michie and COM-B: https://implementationscience.biomedcentral.com/articles/10.1186/1748-5908-6-42
Pre-order your copy of The Health Fix now: https://www.amazon.co.uk/Health-Fix-Ayan-Panja-ebook/dp/B0B2VTFFVS/ref=mp_s_a_1_1?qid=1655897648&refinements=p_27%3AAyan+Panja&s=books&sr=1-1
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*TW*
This is such a trenchant topic and I wanted to cover it for so many reasons.
Most of us get some kind of brain symptom at times but it is short lived, but that is not the case for many people. Alzheimer’s Disease is the commonest form of dementia affecting over 60% of all dementia sufferers worldwide.
This episode looks at the determinants of brain health and the aetiology of Alzheimer’s Disease.
Links:
Facts, figures and information on dementia: https://www.who.int/news-room/fact-sheets/detail/dementia
Food and brain health: https://www.healthline.com/nutrition/11-brain-foods (did not focus on this in the episode but in case you want to know more).
Brain health and food chat with @Doctors_Kitchen: https://www.listennotes.com/podcasts/the-doctors/8-eat-to-boost-your-brain-W4eh8cIyNHf/
The hippocampus and memory: https://alz-journals.onlinelibrary.wiley.com/doi/full/10.1002/alz.12009
Association between diabetes and Alzheimer's Disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4265876/
The ApoE gene: https://www.frontiersin.org/articles/10.3389/fnins.2021.630502/full
Cognitive stimulation therapy: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5639131/
Alzheimer’s support: https://www.alzheimers.org.uk/
101 on Alzheimer’s Disease - what it is and it’s pathology: https://www.nia.nih.gov/health/what-happens-brain-alzheimers-disease
Treatment of Alzheimer’s Disease: https://www.alzheimersresearchuk.org/dementia-information/types-of-dementia/alzheimers-disease/treatments/
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Sometimes in order to get to the underlying reason behind symptoms that may arise from your lifestyle and environment.
It is a way of dissecting an area that may need more focus, for instance: diet, environment, movement, sunlight exposure, sleep, historic infections and your family history.
They are good tools to use if you are not making huge progress with conventional habit changes.
Links:
Some benefits of a health diary: https://blog.vantagefit.io/health-diary/
Caffeine overload? https://www.healthline.com/nutrition/caffeine-side-effects
Fish in your diet - risks and benefits: https://www.bbc.co.uk/news/av/health-35884051
Methylisothiazolinone and skin: https://mi-free.com/
Back pain and posture: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3828513/
Foot shapes: https://www.healthline.com/health/types-of-feet#pronation-and-supination
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Self talk is something we all do. It’s how communicate with ourselves and it can have a significant
impact on our health.
In this episode I give examples of cognitive distortions which can lead to poor self esteem, false beliefs and negative thinking.
Links:
Cognitive distortions and CBT: https://positivepsychology.com/cognitive-distortions/
Monkey brain: https://www.forbes.com/sites/alicegwalton/2017/02/28/8-science-based-tricks-for-quieting-the-monkey-mind/?sh=699868ec1af6
Self help therapies and mental health apps: https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/self-help-therapies/
There are many mental health apps which may be of benefit and there is also scope for doing CBT online. Disclosure: I am medical adviser to a web-based app called Leafyard which is AI driven and based on CBT: Leafyard.com/actnow
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This week I cover the topic of overwhelm, suggested by a listener.
It’s a feeling we all know and dislike. I try to get under its belly and look at the causes behind it as well
as solutions to minimise the chance of it arising.
Links:
Overhelm and burnout: https://careerpivot.com/2020/overwhelm-and-burnout-whats-the-difference-guest-post/
Saying no: https://tinybuddha.com/blog/stop-saying-yes-want-say-no/
Perfectionism and its pitfalls: https://www.bbc.com/future/article/20180219-toxic-perfectionism-is-on-the-rise
Anxiety and overwhelm: https://www.calmclinic.com/anxiety/symptoms/feeling-overwhelmed
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This week I discuss supplements. It’s a veritable minefield.
How do you know the quality of what you are taking?
Are there some supplements that are essential and others that should be avoided?
I give you my take on all this and more in this episode.
Links:
Vitamin D NICE guidance: https://www.guidelines.co.uk/nutrition/nice-vitamin-d-guideline/252552.article
Types of vitamin D: https://www.healthline.com/nutrition/vitamin-d2-vs-d3
B12 deficiency symptoms: https://www.healthline.com/nutrition/vitamin-b12-deficiency-symptoms
Do probiotics work? https://www.scientificamerican.com/article/do-probiotics-really-work/
Digestive enzymes: https://www.hopkinsmedicine.org/health/wellness-and-prevention/digestive-enzymes-and-digestive-enzyme-supplements
Antioxidants: https://www.frontiersin.org/articles/10.3389/fphys.2020.00694/full
A great go to resource for truly independent analyses and views on supplementation: https://examine.com/supplements/
Signs of nutrient deficiency: https://www.rush.edu/news/6-signs-nutrient-deficiency
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The How, What and When of our habits can have significant effects on our health.
Here are some papers on related topics. The abstracts make interesting reading.
Time restricted eating - changing when you eat: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7262456/
Sleep - the how and when: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3174832/
Morning exercise: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7492403/
Weblink for exercise: https://www.healthline.com/health/fitness-exercise/best-time-to-workout#The-Case-for-Sweating-in-the-Afternoon,-or-Night
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In this episode I cover the concept of adding in and removing. It seems devilishly simple but can have profound effects on health.
This is one of many concepts I cover in my book which is out in January 2023.
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My book The Health Fix launches next January in 2023 and I submitted my draft last month. I wanted to let listeners know about what inspired the book and how it might be of help.
It is a toolkit for self care like no other (in my opinion)! I will be sharing some vignettes from it over the next few weeks which I hope you enjoy.
Links:
Pre-order The Health Fix: https://www.amazon.co.uk/Health-Fix-Ayan-Panja-ebook/dp/B0B2VTFFVS/ref=mp_s_a_1_1_nodl?qid=1655897648&refinements=p_27%3AAyan+Panja&s=books&sr=1-1
Monkey brain: https://www.stress.org/please-meet-your-monkey-mind
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Relationships (good ones) are essential to our lives. What do they go wrong and what factors are at play?
How do we sustain them and what are the basic underlying pillars that make or break them?
They need work and attention and there are many ways of looking at them.
Links:
Psychotherapist Esther Perel: https://www.estherperel.com/
Transactional analysis and the work of Eric Berne: https://ericberne.com/
Dysfunctional relationships: https://www.psychologytoday.com/gb/blog/rediscovering-love/201401/is-your-relationship-dysfunctional
How to improve relationships: https://www.psychologytoday.com/gb/blog/mate-relate-and-communicate/201412/10-ways-improve-any-relationship
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This episode is about loneliness. Why is loneliness an issue? What are the different types of loneliness and how do we define them?
I look at this huge issue which is a global issue that can be deceptively hard to identify.
Loneliness by country: https://www.statista.com/statistics/1222815/loneliness-among-adults-by-country/
Social isolation and health: https://www.cdc.gov/aging/publications/features/lonely-older-adults.html
Loneliness can be as bad as smoking 15 cigarettes a day: https://www.inc.com/amy-morin/americas-loneliness-epidemic-is-more-lethal-than-smoking-heres-what-you-can-do-to-combat-isolation.html
Intergenerational connection: https://www.theguardian.com/society/2018/nov/12/children-care-homes-residents-feel-more-human
Seal (Killer - live in Paris): https://www.youtube.com/watch?v=V5xAyX_U2GM
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Today’s episode is all about empathy.
Is it valued in today’s society? Is it important to us as human beings and what does it mean to you?
Health care and the role of empathy: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7151200/
Physician empathy and patient satisfaction: https://www.prnewswire.com/news-releases/physician-empathy-a-key-driver-of-patient-satisfaction-300228070.html
The three types of empathy: https://www.inc.com/justin-bariso/there-are-actually-3-types-of-empathy-heres-how-they-differ-and-how-you-can-develop-them-all.html
Some evidence that social media may actually marginally improve empathy (no causality): https://www.researchgate.net/publication/336326078_Social_Media_Use_and_Empathy_A_Mini_Meta-Analysis
An expert view on empathy and reasons for it decreasing: https://genius.com/Dr-sara-h-konrath-why-is-empathy-decreasing-annotated
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This week’s episode is all about time. The pandemic, people’s loss and the state of the world right now has brought time into sharp focus. Is it really the only thing that matters? I talk about ways that I have managed to see time in a different way and share some perspectives on how we might look at it and mould it to suit our own lives.
Links:
Myths about time management: https://www.forbes.com/sites/forbescoachescouncil/2018/11/05/11-time-management-myths-that-are-hurting-your-productivity/?sh=2fbb64254f80
Time management grid (leaving everything to the last minute makes it become urgent and important):
https://weekplan.net/academy/weekly-planning/4-quadrants-of-time-management
Time perspectives: https://psychcentral.com/lib/whats-your-time-perspective#1
Volunteering: https://worksmart.org.uk/news/any-volunteers-how-giving-your-free-time-good-your-career
Ferris Bueller: https://www.youtube.com/watch?v=vsYBtfQ3QDo
ABC method and time management grid: https://s3.wp.wsu.edu/uploads/sites/471/2019/08/Prioritization-Methods.pdf
A great conversation between Sadiq Khan and Alistair Campbell: https://www.youtube.com/watch?v=qeA-7oS1Lhk
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Language is important in all walks of life and has changed hugely over the years because
of how humans communicate.
In this episode I look at its importance and its role in health and medicine, nuances in language and how we can try to work out what someone means from what they say.
You can cross reference to my episode on Consultations which overlaps with this nicely and covers the way in which we communicate.
Links:
Rita Charon's work on narrative medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1949238/
John Launer’s 7 C’s: https://www.gp-training.net/communication-skills/communication-skills-theory/narrative-based-medicine/
Interesting paper on language, culture and medicine: https://escholarship.umassmed.edu/cgi/viewcontent.cgi?article=1060&context=fmch_articles
Pragmatics in language: https://all-about-linguistics.group.shef.ac.uk/branches-of-linguistics/pragmatics/what-is-pragmatics/
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This episode is all about perspective.
How can we improve our ability to look at other’s points of view and
why is it so important?
Can we avoid conflict by being mindful about language and behaviours?
Protected characteristics: https://www.equalityhumanrights.com/en/equality-act/protected-characteristics
Taking perspective:https://www.psychologytoday.com/gb/blog/the-power-personal-narrative/201906/the-power-perspective-taking
Perceptual positions: https://www.brilliantminds.co.uk/video-perceptual-positions/
The age of the individual?: https://www.theguardian.com/books/2020/jan/16/the-age-of-the-individual-must-end-tom-oliver-the-self-delusion
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We know what wellbeing means - or do we?
What does it really mean and how do we acknowledge and make it a priority at work and in our
lives?
One of my friends triggered this episode having been unsure how to acknowledge and accommodate wellbeing at work.
In this episode we look at the determinants of wellbeing and how to take practical steps to improve yours.
Links:
World Health Organisation: https://www.who.int/about/governance/constitution
Various wellbeing wheels: rb.gy/pxbmfq
What Works Wellbeing: https://whatworkswellbeing.org/resources/wellbeing-evidence-at-the-heart-of-policy/
Educating Ruby by Claxton and Lucas: https://www.amazon.co.uk/Educating-Ruby-Children-Really-Learn/dp/1845909542
Wellbeing stories (for children): https://www.wellbeingstories.com/
AI driven mental health app for which I am medical adviser: https://www.leafyard.com/actnow
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Today I’ll be looking at medical myths. It’s a fascinating area which most of us will be able to relate to.
How many times have you found yourself saying we only use 10% of our brains
or that you should feed a cold and starve a fever?
I’d love to hear your experiences of this via Insta, Twitter, LinkedIn or FB.
Here are some links based on the show for more info:
Do we only use 10% of our brains? https://www.bbc.com/future/article/20121112-do-we-only-use-10-of-our-brains
Is crossing your legs bad for you? https://www.bbc.com/future/article/20151013-is-crossing-your-legs-bad-for-you
Greying hair: https://www.sciencedaily.com/releases/2021/06/210622154339.htm
Feed a cold, starve a fever? https://www.healthline.com/health/feed-a-cold-starve-a-fever
Health Freaks 2013: https://www.youtube.com/watch?v=hEGH4hfxMfU
Garlic and libido (a study): https://pubmed.ncbi.nlm.nih.gov/24844765/
An apple a day keeps the doctor away: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2210883
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Today’s episode is about medical diagnosis. It’s a tricky business and
as patients we want to make sure the diagnosis is as accurate as possible without
something being missed or the opposite - the risk of overtreatment.
I look at the role of screening and talk through some of the challenges we face as both patients and
clinicians.
Links:
Improving diagnosis: https://www.improvediagnosis.org/stories/ (USA based)
Screening and ethics which govern it in the NHS: https://www.gov.uk/government/publications/uk-nsc-ethical-framework-for-screening/uk-nsc-ethical-framework-for-screening
“Too much medicine”: https://www.bmj.com/too-much-medicine
Overdiagnosis: https://www.bmj.com/content/362/bmj.k2820
Ivan Illich and his Medical Nemesis: https://www.rcpe.ac.uk/sites/default/files/jrcpe_46_2_omahony_0.pdf
Achenbach syndrome (just FYI): https://casereports.bmj.com/content/13/9/e238156
Medically unexplained symptoms: https://bjgp.org/content/67/656/106
Bill Turnbull documentary: https://www.channel4.com/programmes/bill-turnbull-staying-alive
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Impostor syndrome affects up to 70% of people and I see it so often that I wanted to look at what it is, where it came from and what we can do about it.
It’s a fascinating phenomenon which once uncovered can lead to self-exploration and changing our thoughts.
Links:
The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy: Theory, Research & Practice, 15(3), 241–247:
https://psycnet.apa.org/record/1979-26502-001
Latest large scale review study on Impostor syndrome: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7174434/
Dr Valerie Young: https://impostorsyndrome.com/
An article I wrote many years ago:
"Failures can be the pillars of success”:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC261763/
CBT techniques which may help: https://www.healthline.com/health/cognitive-restructuring
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Medical errors are common and need to be minimised. They are the 3rd commonest cause of death in the USA.
In this episode I look at why these errors happen and what we can do to prevent them.
Links:
Patient safety (WHO): https://www.who.int/news-room/fact-sheets/detail/patient-safety
Surgical safety checklist (WHO): https://www.who.int/teams/integrated-health-services/patient-safety/research/safe-surgery/tool-and-resources
Martin Bromiley’s charity looking at human factors: https://chfg.org/chfg-history/
PIP implant update: https://www.bbc.co.uk/news/health-57179180
Consent: https://www.nhs.uk/conditions/consent-to-treatment/
PALS (NHS): https://www.nhs.uk/nhs-services/hospitals/what-is-pals-patient-advice-and-liaison-service/
HealthWatch: https://www.healthwatch.co.uk/what-we-do
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This episode is about grief and bereavement.
It is different for everyone but I share my own experience of it here.
Links:
The Kubler-Ross stages of grief: https://www.healthline.com/health/stages-of-grief
Transgenerational grief: https://www.griefrecoverymethod.com/blog/2018/01/transgenerational-grief
Theories on grief: https://griefjourney.co.uk/startjourney/for-professionals-and-caregivers/articles-for-professionals-and-caregivers/theories-of-grief/
General bereavement support: cruse.org.uk
Support for grieving children: https://www.winstonswish.org/
Support for grieving parents: https://www.careforthefamily.org.uk/family-life/bereavement-support/bereaved-parent-support
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What exactly is resilience?
Is it more than being able to recover from adversity or stresses?
It’s a term that has annoyed me in the past so I wanted to get under it’s belly and explore where it came from beyond flexibility and adaptability in thinking or
handling stressful situations.
The work of Emmy Werner fascinates me and I try to draw out her key findings.
Summary article by Dr Werner: https://www.sciencedirect.com/science/article/abs/pii/1054139X92901577
Dr Werner’s longitudinal study: https://psycnet.apa.org/doiLanding?doi=10.1111%2Fj.1939-0025.1989.tb01636.x
Resilience in healthcare: https://bmjopen.bmj.com/content/10/1/e031765
Mayo Clinic tips on resilence: https://www.mayoclinic.org/tests-procedures/resilience-training/in-depth/resilience/art-20046311
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Today I’ll be talking about Lifestyle Prescriptions, covering what they are and how you can make a start on generating them for yourself starting with The Symptom Web® - a really simple concept which I devised and continue to teach on Prescribing Lifestyle Medicine
Prescribing Lifestyle Medicine: https://www.practiceunbound.org.uk/product/prescribinglifestylemedicine/home
Gut flora and antibiotics: https://atlasbiomed.com/blog/probiotics-after-antibiotics/
Caffeine and migraines: https://www.healthline.com/health/migraine/caffeine-migraine
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This episode is all about consultations, their history, evolution and how to get the most out of them with your health care practitioners.
Dr Michael Balint: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1464079/
Dr Milton Erickson: https://www.erickson-foundation.org/
Continuity of care: https://bmjopen.bmj.com/content/8/6/e021161
The Patient Revolution: https://www.amazon.co.uk/dp/B07Q8YTYTG/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
Consulting models for GPs: https://www.gponline.com/consultation-models-practice/article/988629
Person centred care and social prescribing: https://www.rcgp.org.uk/clinical-and-research/our-programmes/about-person-centred-care.aspx
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Today we're talking all about invisible illnesses, in particular long covid and the explosion in the need for mental health support.
Here are some links that might be of interest:
Mental health information: mind.org.uk
ZOE: https://covid.joinzoe.com/
Long Covid: https://www.nice.org.uk/guidance/ng188
A ‘pacing’ resource: https://www.torbayandsouthdevon.nhs.uk/uploads/24053.pdf
High blood pressure: https://www.healthline.com/health/high-blood-pressure-hypertension#overview
Rolling with resistance - https://sbirt.publichealthcloud.com/resources/images/MI%20Strategy%20-%20Roll%20with%20Resistance%20-%20Updated.pdf
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Welcome to episode one of Saving Lives In Slow Motion.
Today I'll be talking about behaviour change, whether it's giving up smoking, exercising more or just spending less time on your phone - making a change can be difficult.
I share the real reasons people change their behaviours and how you can too.
Show notes:
Here are some links that might be on interest.
BJ Fogg’s simple but effective method on behaviour change: https://tinyhabits.com/start-tiny/
Experts, including myself, talking about behaviour change during the pandemic: https://www.bbc.co.uk/sounds/play/m000mzm7
Neuroplasticity - how the brain changes as your behaviours change: https://www.verywellmind.com/what-is-brain-plasticity-2794886
For more from me click here
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Dr Ayan Panja shares his perspective on the most important themes which impact our health & wellbeing and ponders on what we can do to improve our own health journeys. Bite-sized enriching episodes with an informal laid back tone which to make you sit back, think and create change.
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