Saving Lives In Slow Motion

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

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

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

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

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

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

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

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