Saving Lives In Slow Motion

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/

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

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/hypertensionNICE guideline for hypertension: https://www.england.nhs.uk/london/wp-content/uploads/sites/8/2019/11/NICE-NG136-Visual-Summary.pdfA summary of high blood pressure: https://www.healthline.com/health/high-blood-pressure-hypertensionVitamin D and blood pressure in African-Americans: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775458/Salt and potassium: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7697211/Low carb diets and blood pressure: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6695889/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=mfwBpBXUYHsWhy blood pressure matters: https://www.gov.uk/government/publications/health-matters-combating-high-blood-pressure/health-matters-combating-high-blood-pressure#Resperate - the evidence is mixed, the effects small and it is not a substitute for any medication:https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/resperate/faq-20057998#https://northyorkshireccg.nhs.uk/wp-content/uploads/2021/04/NYCCG-Resp-Devices-Hypertension_v1.0_01.07.2021.pdf

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

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

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-202106112473Walking after meals: https://www.healthline.com/nutrition/walking-after-eatingAdvanced 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

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-87208717b8d7Teenage brain: https://www.healthychildren.org/English/ages-stages/teen/Pages/Whats-Going-On-in-the-Teenage-Brain.aspxTeenagers 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-lineMultitasking and switching focus: https://neuroscience.stanford.edu/news/why-multitasking-does-more-harm-goodPhones and attention: https://www.nature.com/articles/s41598-023-36256-4#Alpha waves: https://www.healthline.com/health/alpha-brain-wavesDopamine fasting: https://www.sciencefocus.com/science/dopamine-fasting-smartphone-addiction