Saving Lives In Slow Motion

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

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

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

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

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

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

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

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