Stay ConnectedDr Ayan Panja puts health into context. A lifestyle medicine expert, author and family physician with over 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
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The Hygiene Hypothesis - outdated?: https://www.pnas.org/doi/10.1073/pnas.1700688114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/
Save your life in slow motion and those of others by subscribing now and sharing. Thank you for listening and for your support. It means a lot to me.
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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
Save your life in slow motion and those of others by subscribing now and sharing. Thank you for listening and for your support. It means a lot to me.
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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
Save your life in slow motion and those of others by subscribing now and sharing. Thank you for listening and for your support. It means a lot to me.
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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
Save your life in slow motion and those of others by subscribing now and sharing. Thank you for listening and for your support. It means a lot to me.
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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
Save your life in slow motion and those of others by subscribing now and sharing. Thank you for listening and for your support. It means a lot to me.
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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
Save your life in slow motion and those of others by subscribing now and sharing. Thank you for listening and for your support. It means a lot to me.
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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/
Save your life in slow motion and those of others by subscribing now and sharing. Thank you for listening and for your support. It means a lot to me.
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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
Save your life in slow motion and those of others by subscribing now and sharing. Thank you for listening and for your support. It means a lot to me.
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