The 7 Medications A Doctor Says You Should Always Avoid While Flying

Posted on 03/04/2025 by Boris Clair

According to Skift Research’s Global Travel Outlook report, travel companies are anticipating a 24% rise in the number of trips people are planning for the year ahead compared to 2024.

For many of us, this will mean jetting off on flights abroad and, according to pain management doctor Dr. Sean Ormond from Atlas Pain Specialists who is working in collaboration with Total Travel Protection, we could ruin our holidays before they’ve started by taking certain medications on our flights.

Dr. Ormond shares: “As a pain management doctor, I always emphasise the importance of being mindful of medications, especially while flying.

“Air travel can impact how drugs work in your body, and some meds can cause serious issues at high altitudes.”

7 medications you should never take on a flight

Opioid painkillers

Opioids, such as codeine, can make you drowsy, Dr Ormond urges, “but in the air, their effects can be so much stronger.”

He warns that they can slow down your breathing (already not ideal in a low-oxygen environment) as well as making you feel dizzy, nauseated or even confused.

He advises: “If you need pain relief, consider non-opioid options like ibuprofen or acetaminophen instead.”

Sleeping pills

Trying to knock yourself out for a long-haul flight? Be careful, says Dr Ormond.

“Sleeping pills can leave you overly groggy, disoriented, or even sleepwalking in the aisle (yes, it happens!). And if there’s an emergency, you don’t want to be too out of it to react.”

Instead, he recommends that a good eye mask, neck pillow, and noise-canceling headphones are much safer bets.

Anti-anxiety meds

If you’re a nervous flyer, these may seem like the ideal solution but Dr Ormond warns that they can hit harder at altitude, saying: “You might feel extra sluggish, have trouble breathing, or even pass out mid-flight.

“If flying makes you anxious, try deep breathing, distraction techniques, or even natural remedies like melatonin.”

Diuretics

These meds help with swelling and blood pressure, but they also make you pee- a lot.

“Planes are already dehydrating, so diuretics can leave you dizzy, weak, and lightheaded. If you have to take them, drink extra water (and maybe choose an aisle seat!).”

Drowsy Antihistamines

Old-school allergy meds can knock you out, but not in a good way. They can make you groggy, slow your reaction time, and increase the risk of blood clots since you’re sitting still for so long.

Dr Ormond advises: “If allergies or motion sickness are a problem, go for non-drowsy options like Claritin or Allegra.”

Strong Muscle Relaxers

Muscle relaxers can make you feel wobbly and weak, which isn’t great when you’re in a cramped airplane seat. They can also make it harder to wake up and move around, increasing the risk of blood clots.

Instead, he says, if you have muscle pain, try gentle stretching and those air-activated heat patches instead.

Blood Thinners – Use with care

If you’re on blood thinners, be extra mindful on long flights.

“Sitting for hours raises the risk of blood clots, and if you bump yourself, even a minor injury could cause excessive bleeding. Get up and move every hour, wear compression socks, and talk to your doctor about precautions.”

Two-Thirds Of People With Dementia Are Women. Experts Now Think They Might Know Why

Posted on 01/04/2025 by Boris Clair

Alzheimer’s Research UK says that “Of all people with dementia in the UK, two in three (65%) are women.”

In fact, they write, women over 60 are twice as likely to develop dementia – the leading cause of death in the UK – than they are to get breast cancer.

It can be hard to get clear answers as to why that is. Part of it is likely to be that women simply live longer than men on average – old age is the greatest risk factor for dementia.

But in a recent episode of his podcast Dr Karan Explores, surgeon Dr Karan Rajan spoke to doctors Dean and Ayesha Sherzai, neurologists and codirectors of the Brain Health and Alzheimer’s Prevention Programme at Loma Linda University Medical Centre, who shared that there may be other factors at play too.

Why might women have higher instances of dementia?

“We know that lipid metabolism and how women’s bodies respond to vascular risk factors, whether it’s an abnormal cholesterol panel or abnormal blood pressure, is different” than men’s, Dr Ayesha Sherzai said.

Cleveland Clinic says that women “face unique risks, largely due to differences in anatomy and hormones,” such as narrower blood vessels and fewer red blood cells, when it comes to heart issues.

Heart health and dementia risk have long been linked.

“We also know that in the perimenopausal period, the woman’s body goes through a lot of physiological and neurological changes, because oestrogen is a very important factor in memory creation and in brain health,” the doctor added.

The jury is still out on whether or not oestrogen has protective factors for the brain, though some research done on rats showed that the hormone increased the connections in the memory part of their brain.

The combination of increased effects of vascular issues and the decline in oestrogen as women age “may increase the risk factors” of dementia for women, the expert says.

Any other reasons for the gender gap?

Harvard Health says that aside from the age difference, women are way more likely to develop Alzheimer’s than men. But they are not more likely to develop other kinds of dementia when you adjust for age.

Part of the reason for that may be that women are far more likely to experience autoimmune disorders than men.

That might be because women’s immune system is stronger, which may have the effect of creating more amyloid plaques in the body. These plaques have been linked to dementia.

The university’s site recommends taking aerobic exercise, like swimming, jogging, or dancing up for 30 minutes a day, at least five days a week, sleeping well, socialising, and eating well to mitigate the potential risks.

I’m A Longevity Expert – This 30-Second Test May Reveal Your Risk Of Early Death

Posted on 21/03/2025 by Boris Clair

In a recent episode of the ZOE podcast, Bryan Johnson – a man famous for trying pretty much every supposed longevity booster going – spoke with the gut health company’s co-founder Dr Tim Spector and CEO Jonathan Wolf.

Bryan said that his progress was being measured with a “few different modalities,” adding that it’s possible to “measure the biological age of the heart anatomically.”

Though many of the methods the controversial millionaire uses to track, preserve, and even try to reverse his body’s age are experimental, researchers have found that one of the metrics he uses – resting heart rate – really can be linked to mortality.

<div class="js-react-hydrator" data-component-name="YouTube" data-component-id="8660" data-component-props="{"itemType":"video","index":5,"contentIndexByType":1,"contentListType":"embed","code":"

","type":"video","meta":{"author":"ZOE","author_url":"https://www.youtube.com/channel/UCa09am-cOsC-FSgr_nLkFFA","cache_age":86400,"description":" Make smarter food choices. Become a member at http://zoe.com \n\nWhat if optimizing your sleep could significantly extend your lifespan?\n\nIn this episode, we dive into the science of longevity with Bryan Johnson, the entrepreneur spending millions to reverse aging, and Professor Tim Spector, one of the world’s top 100 most-cited scientists and an expert in nutrition and the gut microbiome.\n\nBryan has dedicated his life – and his body – to testing cutting-edge health interventions to slow down aging. His meticulous approach to sleep, diet, and exercise has sparked global debate. But how much of it is backed by science? Tim Spector joins the conversation to separate fact from fiction, revealing what actually works when it comes to sleep, longevity, and optimizing health.\n\n Try our new plant based wholefood supplement – Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30\n\nFollow ZOE on Instagram | https://www.instagram.com/zoe/\n\nTimecodes\n00:00 No.1 anti aging hack\n02:05 Quickfire questions\n04:01 Bryan’s longevity protocol\n06:20 Biological age markers\n08:16 How to measure aging\n13:40 Can AI help stop aging?\n18:50 What science can we trust?\n21:40 Bryan’s self-experiments\n25:40 The most surprising sleep discovery\n31:20 The McDonald’s diet\n34:10 How to try this yourself\n37:15 Transfusing his son’s blood\n39:50 Microbiome supplement\n41:26 Bryan’s daily diet\n46:30 Truth about vitamin supplements\n\nBooks by our ZOE Scientists\nThe Food For Life Cookbook | https://amzn.to/4amfIMX\nEvery Body Should Know This by Dr Federica Amati | https://amzn.to/4blJsLg\nFood For Life by Prof. Tim Spector | https://amzn.to/4amZinu\n\nFree resources from ZOE:\nLive Healthier: Top 10 Tips From ZOE Science & Nutrition | https://zoe.com/freeguide\nGut Guide – For a Healthier Microbiome in Weeks | https://zoe.com/gutguide\n\nMentioned in today’s episode\nReviewing the cardiovascular and other health effects of olive oil: Limitations and future directions of current supplement formulations, 2023, published in Nutrition, Metabolism and Cardiovascular Diseases https://pmc.ncbi.nlm.nih.gov/articles/PMC10346407/\n\nMortality Associated with Short Sleep Duration: The Evidence, The Possible Mechanisms, and The Future, 2011, published in Sleep Medicine Reviews https://www.sciencedirect.com/science/article/abs/pii/S093947532300337X\n\nSleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study, 2024, published in Sleep https://academic.oup.com/sleep/article/47/1/zsad253/7280269\n\nObjectively Assessed Cardiorespiratory Fitness and All-Cause Mortality Risk, 2022, published in Mayo Clinic Proceedings https://www.mayoclinicproceedings.org/article/S0025-6196(22)00133-1/abstract\n\n\nHave feedback or a topic you’d like us to cover? Let us know here: https://gf6hx47iu5g.typeform.com/topicsuggestion\n\nEpisode transcripts are available here: https://zoe.com/learn/category/podcasts","options":{"_cc_load_policy":{"label":"Closed captions","value":false},"_end":{"label":"End on","placeholder":"ex.: 11, 1m10s","value":""},"_start":{"label":"Start from","placeholder":"ex.: 11, 1m10s","value":""},"click_to_play":{"label":"Add your own player cover","value":false}},"provider_name":"YouTube","thumbnail_height":720,"thumbnail_url":"https://i.ytimg.com/vi/PH-PjiE7ep4/maxresdefault.jpg","thumbnail_width":1280,"title":"Bryan Johnson: The man who spent $10m to cheat death and age in reverse | Prof. Tim Spector","type":"video","url":"https://www.youtube.com/watch?v=PH-PjiE7ep4","version":"1.0"},"flags":[],"enhancements":{"fonts":{"primary":{},"accent":{},"caption":{}}},"fullBleed":false,"options":{"theme":"life","device":"desktop","editionInfo":{"id":"uk","name":"U.K.","link":"https://www.huffingtonpost.co.uk","locale":"en_GB"},"originalEdition":"uk","isMapi":false,"isAmp":false,"isAdsFree":false,"isVideoEntry":false,"isEntry":true,"isMt":false,"entryId":"67dd6b36e4b008723252f5db","entryPermalink":"https://www.huffingtonpost.co.uk/entry/resting-heart-rate-longevity_uk_67dd6b36e4b008723252f5db","entryTagsList":"health,ageing,longevity","sectionSlug":"lifestyle","deptSlug":null,"sectionRedirectUrl":null,"subcategories":"","isWide":false,"headerOverride":null,"noVideoAds":false,"disableFloat":false,"isNative":false,"commercialVideo":{"provider":"custom","site_and_category":"uk.lifestyle","package":null},"isHighline":false,"vidibleConfigValues":{"cid":"60afc140cf94592c45d7390c","disabledWithMapiEntries":false,"overrides":{"all":"60b8e525cdd90620331baaf4"},"whitelisted":["56c5f12ee4b03a39c93c9439","56c6056ee4b01f2b7e1b5f35","59bfee7f9e451049f87f550b","5acccbaac269d609ef44c529","570278d2e4b070ff77b98217","57027b4be4b070ff77b98d5c","56fe95c4e4b0041c4242016b","570279cfe4b06d08e3629954","5ba9e8821c2e65639162ccf1","5bcd9904821576674bc55ced","5d076ca127f25f504327c72e","5b35266b158f855373e28256","5ebac2e8abddfb04f877dff2","60b8e525cdd90620331baaf4","60b64354b171b7444beaff4d","60d0d8e09340d7032ad0fb1a","60d0d90f9340d7032ad0fbeb","60d0d9949340d7032ad0fed3","60d0d9f99340d7032ad10113","60d0daa69340d7032ad104cf","60d0de02b627221e9d819408"],"playlists":{"default":"57bc306888d2ff1a7f6b5579","news":"56c6dbcee4b04edee8beb49c","politics":"56c6dbcee4b04edee8beb49c","entertainment":"56c6e7f2e4b0983aa64c60fc","tech":"56c6f70ae4b043c5bdcaebf9","parents":"56cc65c2e4b0239099455b42","lifestyle":"56cc66a9e4b01f81ef94e98c"},"playerUpdates":{"56c6056ee4b01f2b7e1b5f35":"60b8e525cdd90620331baaf4","56c5f12ee4b03a39c93c9439":"60d0d8e09340d7032ad0fb1a","59bfee7f9e451049f87f550b":"60d0d90f9340d7032ad0fbeb","5acccbaac269d609ef44c529":"60d0d9949340d7032ad0fed3","5bcd9904821576674bc55ced":"60d0d9f99340d7032ad10113","5d076ca127f25f504327c72e":"60d0daa69340d7032ad104cf","5ebac2e8abddfb04f877dff2":"60d0de02b627221e9d819408"}},"connatixConfigValues":{"defaultPlayer":"8b034f64-513c-4987-b16f-42d6008f7feb","clickToPlayPlayer":"5a777b9b-81fe-41a6-8302-59e9953ee8a2","videoPagePlayer":"19654b65-409c-4b38-90db-80cbdea02cf4"},"topConnatixThumnbailSrc":"data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABCAQAAAC1HAwCAAAAC0lEQVR42mNkYAAAAAYAAjCB0C8AAAAASUVORK5CYII=","customAmpComponents":[],"ampAssetsUrl":"https://amp.assets.huffpost.com","videoTraits":null,"positionInUnitCounts":{"buzz_head":{"count":0},"buzz_body":{"count":0},"buzz_bottom":{"count":0}},"positionInSubUnitCounts":{"article_body":{"count":13},"blog_summary":{"count":0},"before_you_go_content":{"count":0}},"connatixCountsHelper":{"count":0},"buzzfeedTracking":{"context_page_id":"67dd6b36e4b008723252f5db","context_page_type":"buzz","destination":"huffpost","mode":"desktop","page_edition":"en-uk"},"tags":[{"name":"Health","slug":"health","links":{"relativeLink":"news/health","permalink":"https://www.huffingtonpost.co.uk/news/health","mobileWebLink":"https://www.huffingtonpost.co.uk/news/health"},"section":{"title":"Life","slug":"lifestyle"},"topic":{"title":"Health","slug":"health","overridesSectionLabel":false},"url":"https://www.huffingtonpost.co.uk/news/health/"},{"name":"ageing","slug":"ageing","links":{"relativeLink":"news/ageing","permalink":"https://www.huffingtonpost.co.uk/news/ageing","mobileWebLink":"https://www.huffingtonpost.co.uk/news/ageing"},"url":"https://www.huffingtonpost.co.uk/news/ageing/"},{"name":"longevity","slug":"longevity","links":{"relativeLink":"news/longevity","permalink":"https://www.huffingtonpost.co.uk/news/longevity","mobileWebLink":"https://www.huffingtonpost.co.uk/news/longevity"},"url":"https://www.huffingtonpost.co.uk/news/longevity/"}],"isLiveblogLive":null,"isLiveblog":false,"cetUnit":"buzz_body","bodyAds":["

\r\n\r\n HPGam.cmd.push(function(){\r\n\t\treturn HPGam.render(\"inline-1\", \"entry_paragraph_1\", false, false);\r\n });\r\n\r\n","

\r\n\r\n HPGam.cmd.push(function(){\r\n\t\treturn HPGam.render(\"inline\", \"entry_paragraph_2\", false, false);\r\n });\r\n\r\n","

\r\n\r\n HPGam.cmd.push(function(){\r\n\t\treturn HPGam.render(\"inline-2\", \"entry_paragraph_3\", false, false);\r\n });\r\n\r\n","

\r\n\r\n HPGam.cmd.push(function(){\r\n\t\treturn HPGam.render(\"inline-infinite\", \"repeating_dynamic_display\", false, false);\r\n });\r\n\r\n"],"adCount":0},"isCollectionEmbed":false}”>

[embedded content]

How does resting heart rate affect longevity?

Harvard’s site says that measuring your resting heart rate, or the number of times your heart beats in a set period while you’re relaxed, is “one of the easiest, and maybe most effective” health markers we have.

Dr Jason Wasfy, director of quality and analytics at Massachusetts General Hospital Heart Center, said: “A lower resting heart rate can mean a higher degree of physical fitness, which is associated with reduced rates of cardiac events like heart attacks”.

Meanwhile, a higher resting heart rate could belie an increased risk of cardiac risk “as the more beats your heart has to take eventually takes a toll on its overall function”.

A 2013 study found that men who had a resting heart rate between 81 and 90 had double the risk of premature death than those with a lower heart rate (50 bpm), while those with a resting heart rate above 90 had triple the risk.

With every 10 added beats per minute, they found, the likelihood of premature death upped by 16%.

What’s an ideal resting heart rate?

The British Heart Foundation says an ideal resting heart rate is between 60-100 BPM (beats per minute).

Sometimes, very fit people have a lower heart rate than 60 BPM. A lower resting heart rate warrants a GP visit if it’s accompanied by symptoms like dizziness, fainting, and fatigue.

Your heart rate can dip as low as 40 BPM when you sleep without any cause for cencern.

A heart rate over 100 BPM is too fast for most of us. See a doctor if you notice palpitations, dizziness, fatigue, or fainting.

How can I measure my resting heart rate?

It takes about 30 seconds to measure your resting heart rate. You just need to make sure you’re really, well, rested when you check it; soon after waking up is a great time to check your resting heart rate.

Put your index and middle fingers on your wrist or neck – anywhere you can feel a pulse.

Don’t use your thumb, because that has its own pulse.

Measure the beats across 30 seconds and then double it to get your beats per minute (BPM).

You should repeat it a few times to make sure your reading is accurate, making sure it’s not within an hour of either drinking caffeine or taking exercise (those elevate your heart rate).

For the most accurate stats, take your resting heart rate multiple times across that week at different times of day.

This Type Of Intelligence May Predict How Long You’ll Live

Posted on 20/03/2025 by Boris Clair

In his book How To Prevent Dementia, professor of neurology Dr Richard Restak said that how we describe our jobs may be linked to our dementia risk.

He referenced a decades-long study involving nuns which found that how participants described their pre-convent work in their youth seemed to be linked to how likely they were to develop dementia over time.

“The best functioning nuns [in old age] differed from their counterparts who had succumbed to dementia by what [the study author] termed cognitive density: many thoughts and ideas woven into few sentences and paragraphs,” Dr Restak said.

More recent research from last year suggests that “verbal fluency” might be the strongest cognitive predictor of longevity too.

How does “verbal fluency” affect longevity?

A study published in Psychological Science looked at data from the Berlin Ageing Study alongside nine other cognitive studies.

Existing studies have linked intelligence to increased longevity, but the 2024 paper wanted to look at whether different kinds of intelligence were better or worse than others at predicting someone’s lifespan.

They divided the intelligence of the study’s participants into four groups

Verbal fluency (how easily you can summon the right words for a situation – in this study, they asked participants to name as many animals as they could in 90 seconds),
Perceptual speed (how quickly and accurately you can compare and assess patterns via visual cues),
Verbal knowledge (the breadth of someone’s vocabulary), and
Episodic memory (how well you can recall and contextualise personal memories).

The scientists then compared the results of these cognitive tests to how long their longevity predictor, which they co-created with the help of experts in multiple universities who are skilled at making joint multivariate longitudinal survival models, said participants were expected to live.

They found that verbal fluency was the only cognitive trait they measured which seemed to affect how long people were predicted to live. Those with better verbal fluency were expected to have longer lives.

Why might that be?

The scientists didn’t prove that verbal fluency definitely predicts a longer life, nor did they find out exactly why it may have such an effect.

But in an interview, the study’s lead author Dr Paolo Ghisletta said that verbal well-being could be a good indicator of ageing because it combines so many cognitive skills.

“All of these domains are just declining together, whether it’s cognition, personality, emotions, or biological, medical decline in general,” he suggested.

Indeed previous studies have linked how well someone can stand on one leg, a physical process which recruits multiple parts of the brain and body at once, to both longevity and dementia risk.

Where Does The UK Rank In Happiness? This Report Paints A Grim Picture

Posted on 20/03/2025 by Boris Clair

This week, The World Happiness Report 2025 was released.

This report is the world’s foremost publication on global wellbeing and how to improve it. The researchers behind the report combined wellbeing data from over 140 countries, and provides essential insights into how we can create more happiness within our communitiies and nations.

To explain their ranking, the researchers say: “Our global happiness ranking is based on a single question from the Gallup World Poll, derived from the Cantril Self-Anchoring Striving Scale (Cantril Ladder):

“Please imagine a ladder with steps numbered from 0 at the bottom to 10 at the top.

“The top of the ladder represents the best possible life for you and the bottom of the ladder represents the worst possible life for you. On which step of the ladder would you say you personally feel you stand at this time?”

This year, the UK has fallen to its lowest position

The report found that, despite the UK being the sixth richest nation in the world, we have fallen to 23rd place in global rankings. The US has also fallen to its lowest position, now sitting at 24th place.

Meanwhile, Finland is reportedly the happiest place in the world for the eighth year in a row.

Providing more context to their findings, the researchers say: “Country rankings are based on a three-year average of each population’s average assessment of their quality of life.

“Interdisciplinary experts from economics, psychology, sociology and beyond then seek to explain the variations across countries and over time using factors such as GDP per capita, healthy life expectancy, having someone to count on, a sense of freedom, generosity and perceptions of corruption.”

Those factors explain the differences across nations, but the rankings themselves are actually based solely on answers people have given when asked to rank their own lives.

Quite a sorry tale for the UK.

There is hopeful news, though

While this news isn’t exactly uplifting, the overall findings from the researchers were surprisingly wholesome and give us attainable goals for rebuilding, as well as finding joy and comfort where we can.

Lara B. Aknin, professor of social psychology at Simon Fraser University, and an editor of the World Happiness Report, says: “Human happiness is driven by our relationships with others. Investing in positive social connections and engaging in benevolent actions are both matched by greater happiness.”

Jeffrey D. Sachs, president of the UN Sustainable Development Solutions Network, director of the Center for Sustainable Development at Columbia University and a founding editor of the World Happiness Report, adds: “The findings in this year’s World Happiness Report reconfirm a fundamental truth: happiness is rooted in trust, kindness, and social connection.

“It is up to us as virtuous individuals and citizens to translate this vital truth into positive action, thereby fostering peace, civility, and wellbeing in communities worldwide.”

Let’s hope we can improve over the next 12 months.

Eating These 7 Fruits Before Bed Will Seriously Improve Your Sleep

Posted on 18/03/2025 by Boris Clair

According to Mental Health UK, 1 in 5 people in the UK aren’t getting enough sleep and a lack of quality sleep can lead to health problems such as lowered concentration, being more susceptible to illness and infection as well as contributing to the effects of anxiety and depression.

However, according to Panda London’s Sleep Expert Max Kirsten, there are some foods that can aid a better, more restful sleep. This is due to a multitude of benefits such as anti-inflammatory properties, melatonin, and potassium.

Which fruits can help you sleep bettter?

According to Kirsten, having one of these fruits before bed regularly will make a huge difference to your sleep:

Pineapples contain bromelain which has anti-inflammatory properties and helps with muscle relaxation, easing you into a gentle sleep.

Cherries, particularly tart cherries, can be particularly beneficial for sleep, as this viral TikTok beverage show. This is because they are a natural source of melatonin, a hormone that regulates sleep-wake cycles. According to Kirsten, eating tart cherries or even tart cherry juice can help increase melatonin levels in the body which can potentially improve sleep quality and duration.

Kirsten recommends having some tart cherries just a couple of hours before bed to trigger the sleepy feeling that helps you to drift off.

Thanks to the magnesium and potassium in bananas, the fruit can help relax muscle and promote better sleep. Kirsten adds that, “anything that contains magnesium can encourage relaxation, the best thing about eating bananas before bed is the tryptophan they contain can encourage sleepiness and aid a deep, restful sleep.”

This is because Tryptophan is an amino acid that plays a role in producing serotonin; a neurotransmitter associated with relaxation and mood regulation.

Speaking of serotonin, kiwis encourage higher levels of serotonin, which makes it ideal for just before bed. This is because you’ll find yourself more relaxed and, thanks to the vitamin C in kiwi fruit, the quality and duration of your sleep will be improved, too.

Oranges

Of course, oranges are also a great source of vitamin C. Kirsten says that the natural sugars in oranges can provide a gentle energy boost during the day and may improve moods, making it easier to unwind before bedtime.

An unlikely everyday fruit perhaps but papaya is rich in both vitamins C and E, as well as folate and potassium. Potassium, of course, helps to relax muscles and eating foods like papaya can encourage a deeper, higher quality rest. The nutrients within potassium can relax muscles and lower blood pressure, making dropping off much easier.

Finally, good old apples contain fibre and natural sugars which stabilise blood sugar levels. This helps to prevent nighttime wakefulness as well as improving general mood and wellbeing.

If you continue to have sleep problems, speak to your GP for support.

I Stopped Working Out My Abs And Got The Strongest Core Of My Life

Posted on 15/03/2025 by Boris Clair

I recently found myself faced with quite the riddle: what’s the difference between an ab workout and a core workout?

If I’d been asked that by a bridge-dwelling troll a few months ago, I’d have resigned myself to a watery end. After all, I only recently learned that while abs are part of your core, your core is so much more than just abs.

I mostly go to the gym for health, rather than aesthetic, reasons. I’m way more worried about my bone density and brain health than I am about my muscle definition. So, I wouldn’t have minded if the difference was mostly cosmetic.

But it turns out that not only are core muscles key to a healthy back (and crucial for preventing falls in ageing), but a lot of the ab-led workouts I’d been doing previously actually did little to strengthen the crucial muscle group.

As a result, I changed my routine ― and I’ve noticed less back pain, better form in other moves (like squats), and even improved posture since.

Wait ― what’s the difference between abs vs core?

Your core is a set of muscles that includes the transverse abdominis and rectus abdominis, oblique, erector spinae, multifidus, diaphragm, quadratus lumborum, hip flexors, and pelvic floor muscles.

It involves groups of muscles we don’t usually think much about when flicking through workout videos, including those that support your spine and hips.

Only one of those muscle groups ― the rectus abdominis ― forms the “six-pack” people might try to achieve through sit-ups and crunches.

But The Mayo Clinic said that while lots of us try to achieve visible abs, broader core exercises (which “train the muscles in your core to work in harmony”) are all too often neglected.

That’s a shame, they said, because true core workouts are key to every other exercise you want to try ― and the stability a strong core gives you makes day-to-day life easier, too.

So, how do I achieve a stronger core?

Good news. The Mayo Clinic said any exercise that involves “the use of your stomach muscles and back muscles in a coordinated way” counts as a core exercise.

That’s why your class instructor is constantly asking you to “engage your core” when squatting, lifting, and even running.

Personally, I started doing what are known as compound exercises ― those which work multiple muscles at once, rather than isolating a couple ― to target both as many core muscles as I can in one go.

Hollow holds, planks, L-sits, pull- and push-ups, and bird dog exercises are all well-known core workouts that include far more muscles than we realise. I still love these.

But lifting weights with your core engaged, as is needed for overhead marches, renegade rows, and kettlebell swings (my personal favourite, and the move that I feel has strengthened me most) works too, and was a revelation to me.

Since incorporating more full-body core movements into my routine, I’ve not only spent more time on the area (a kettlebell swing can be part of a leg day routine, while sit-ups are usually core-specific moves), but added more weight, and therefore resistance, to the action too.

After all, it’s not like your stomach has a way of lifting a dumbbell; you have to recruit other parts of your body for that.

What other exercises work your core rather than just your abs?

Speaking to Harvard’s site, physical therapist Carina O’Neill recommended planks and bridges for the best day-to-day core stability.

But it doesn’t need to be that intense. NHS Fife recommends moves like cat-cow yoga patterns and kneeling planks to keep your trunk steady.

Of course, ab-focused sit-ups and crunches have their place too ― but if you’re hoping to get the best benefits from a strong core, it might be time to expand your understanding of the area to more parts of your body.

Should Kids Really Stop Drinking Slushies? Here’s What A GP Says

Posted on 14/03/2025 by Boris Clair

The Food Standards Agency (FSA) say that children under the age of five should steer clear of “slush”-style ice drinks and under-11s should have no more than one slushie.

This is because its sweetener, glycerol, has the “potential to cause side-effects such as headaches and sickness, particularly when consumed in excess,” the FSA says.

But recently, researchers have said that kids under eight should avoid the cooling treat too.

A study published in the journal Archives of Disease in Childhood looked at 21 cases of children who ended up in A&E within an hour or so of drinking slushies.

It found that, especially when children drink slushies quickly, it can lead “glycerol intoxication syndrome” (which can cause unconsciousness and even seizures).

As a result, the paper recommended: “younger children, especially those under 8 years of age, should avoid slush ice drinks containing glycerol.”

But if the ingredient can be so dangerous, should any of us drink it? We spoke to Dr Olalekan Otulana, a GP at Ocean Recovery and Cassiobury Court, about how the information should inform slushie lovers and parents alike.

The GP agrees that children under eight should steer clear of the drink

“The advice to keep children under eight away from slushies containing glycerol is reasonable,” the doctor told us.

After all, the ingredient isn’t just a problem at A&E-visit-causing levels; milder cases of glycerol “intoxication” can still lead to nausea, headaches, and vomiting.

“However if you are extending [the advice] further to all age groups this may not be necessary,” Dr Otulana continued.

“Older children and adults are less likely to experience harmful effects unless they are consuming excessive amounts quickly. It is commonly used in food and is generally safe in small quantities.”

Indeed the FSA write that “glycerol is generally of low toxicity”, though they acknowledge “concerns about the effect on young children when large quantities are consumed over a short period of time.”

Still, the researchers of the recent paper say that because most customers have no idea how much glycerol is in a given slushie ― and because children’s weight and health differs so much ― “estimating a safe dose is… not easy.”

So, while Dr Otulana says most older children and adults are likely alright to enjoy “occasional consumption” of slushies, he warns against “drinking it in high amounts”.

Is the FSA thinking of changing its guidelines about slushies?

The FSA’s director of policy, Rebecca Sudworth, says the agency is “carefully” reviewing the new information.

“We continue to strongly encourage parents to follow [the current] advice which is that slushie drinks should not be given to children under four years old. Retailers are also advised to make parents fully aware of this guidance,” she said.

“While the symptoms of glycerol intoxication are usually mild, it is important that parents are aware of the risks ― particularly at high levels of consumption.”

I’m A Doctor — Focusing Too Much On Your Protein Intake Is Putting Your Health At Risk

Posted on 08/03/2025 by Boris Clair

In his latest newsletter, NHS Surgeon and TikTok creator Dr Karan Rajan reveals that back in 2018, he was doing pretty significant damage to his gut health without even realising it.

He says: “My Indian ancestors were spiritually shaking their heads at me, because despite coming from a lineage of fibre-laden dal, lentils, and spice-rich cuisine, my diet at the time contained about as much fibre as a wet paper towel.

“You could almost hear the garam masala, coriander, and cumin seeds collectively sighing in disappointment every time I ate yet another low-fibre, protein-heavy meal.”

However, his gut health seemed fine. He was regularly passing stools, still very active and, in his words, “Nothing about my daily life screamed -you are a fibre-deficient failure.”

However, his blood tests said otherwise

While the routine blood tests he undertook didn’t suggest that a heart attack was imminent, Dr Rajan did experience a bit of a shock to the system when they revealed that his health wasn’t quite where it should be.

He explains: “let’s just say certain fractions of my cholesterol were slightly higher than they should have been. My triglycerides were creeping up, whispering ominous things about my future and the overall pattern wasn’t what you’d expect from a “healthy” young person.”

Initially, it didn’t make sense to the doctor. He didn’t eat fast food, he regularly exercised and his diet appeared to be overall pretty good.

Then, he explained, “it hit me…I had completely neglected one of the most powerful metabolic regulators: fibre.”

Fibre: essential for more than just bowel movements

Dr Rajan says: “Most people think of fibre as nature’s plumbing assistant; helpful for keeping you regular, preventing constipation, and producing structurally sound poops.

“But fibre is a metabolic heavyweight.”

He explains that some of the benefits of fibre include:

Cholesterol regulation: “It reduces cholesterol reabsorption, meaning less circulates in the blood, keeping arteries unclogged”
Blood glucose control: ”High-fibre diets have been linked to a reduced risk of type 2 diabetes… and if you already have diabetes, fibre can blunt those glucose swings”
Cognitive & neurological benefits: Emerging research suggests fibre indirectly supports brain health by feeding gut bacteria that produce short-chain fatty acids (SCFAs). SCFAs reduce neuroinflammation, improve the gut-brain axis, and may even protect against cognitive decline
Microbiome & liver function: ”A fibre-rich diet lowers systemic inflammation, reducing fatty liver disease risk and keeping gut-derived endotoxins from overwhelming the liver”

The UK Government also urges that we should eat more fibre

On their website, The British Nutrition Foundation warns: “Adults in the UK are not consuming enough fibre. On average, we consume about 20g per day rather than the recommended 30g.”

The UK Government also urges that eating more fibre can reduce your risk of bowel cancer, adding: “Fibre is an important part of a healthy diet as it aids digestion, prevents constipation and helps to reduce your risk of bowel cancer. Foods like wholegrain cereals, wholewheat pasta, oats, beans, chickpeas, and lentils are all sources of fibre.”

How to add more fibre to your diet

The NHS recommends the following steps:

Choose a higher-fibre breakfast cereal such as plain wholewheat biscuits (like Weetabix) or plain shredded whole grain (like Shredded wheat), or porridge as oats are also a good source of fibre.
Go for wholemeal or granary breads, or higher fibre white bread, and choose wholegrains like wholewheat pasta, bulgur wheat or brown rice
Go for potatoes with their skins on, such as a baked potato or boiled new potatoes. Find out more about starchy foods and carbohydrates.
Add pulses like beans, lentils or chickpeas to stews, curries and salads.
Include plenty of vegetables with meals, either as a side dish or added to sauces, stews or curries
Have some fresh or dried fruit, or fruit canned in natural juice for dessert. Because dried fruit is sticky, it can increase the risk of tooth decay, so it’s better if it is only eaten as part of a meal, rather than as a between-meal snack
For snacks, try fresh fruit, vegetable sticks, rye crackers, oatcakes and unsalted nuts or seeds

This Is Officially The Worst Position To Sleep In, Expert Says

Posted on 05/03/2025 by Boris Clair

Side sleepers, take note: GI surgeon Dr Karan Rajan says that kipping on your left-hand side is way better for battling indigestion than your right.

The position “makes it harder for the contents [of your stomach] to leak into your oesophagus, meaning you’ll have a lower chance of acid reflux,” he explained.

If I was capable of actually falling asleep on my side, I’d consider taking that advice.

But I’m doomed to lie face-down, like a sloth ineffectively clinging to a too-big mattress trunk, if I plan on dozing at all.

The bad news continues: sleep coach James Wilson, also known as The Sleep Geek, says that’s the worst possible position to fall asleep in.

What’s wrong with sleeping on your front?

In an Instagram Reel, James said: “It is bad for your spine, your neck, your hips your knees, your whole body really.

Sleep on your side, preferably, or your back, (not great for snoring) to wake up less, and to spend less at the physio.”

He also recently told The Telegraph that the position is most likely to cause injury and added in his Instagram Reel that it will disrupt “both the quality and the quantity” of your sleep.

Sussex Community NHS Foundation Trust agrees, writing that the posse generally isn’t advised because “you are more likely to move out of the midline position and strain your neck.”

If it’s truly the only way you can settle down, they advise putting a pillow under your stomach to prevent back pain.

So… how should I sleep?

If you can at all, “Start sleeping on your side, put a pillow between your legs, and give the pillow a hug,” James advised.

Cardiologist and director of Mayo Clinic’s sleep facility Dr Virend Somers agrees that sleeping on your side is probably best, saying you should elevate your head a little if you can too.

Sigh… I suppose I need to make some life changes.

Donation for helping 20