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-reflection

Journalling benefits: https://psychcentral.com/lib/the-health-benefits-of-journaling

Reflection and productivity: https://www.library.hbs.edu/working-knowledge/the-pause-that-brings-peace-and-productivity

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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-marrow

Haem and non haem iron: https://www.mkuh.nhs.uk/patient-information-leaflet/good-sources-of-iron

Vitamin C and iron: https://www.canr.msu.edu/news/iron_and_vitamin_c_the_perfect_pair

Aplastic anaemia: https://www.gosh.nhs.uk/conditions-and-treatments/conditions-we-treat/aplastic-anaemia/

Pernicious anaemia: https://my.clevelandclinic.org/health/diseases/22377-pernicious-anemia

Anaemia of chronic disease: https://my.clevelandclinic.org/health/diseases/14477-anemia-of-chronic-disease

MCV on a blood count: https://medlineplus.gov/lab-tests/mcv-mean-corpuscular-volume/

Leukaemia:

https://www.cancerresearchuk.org/about-cancer/leukaemia

Haemolytic anaemia: https://www.hopkinsmedicine.org/health/conditions-and-diseases/hemolytic-anemia

Sickle cell disease: https://www.nhs.uk/conditions/sickle-cell-disease/

Thalassemia: https://my.clevelandclinic.org/health/diseases/14508-thalassemias

Iron diet sheet: https://kingstonhospital.nhs.uk/information/iron-diet-sheet/

Eating your greens: https://pubmed.ncbi.nlm.nih.gov/34034049/

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In this episode I look at the liver and how to keep it healthy, arguably the most industrious visceral organ in our body with so many critical functions.

Non-Alcoholic Fatty Liver Disease: https://www.hopkinsmedicine.org/health/conditions-and-diseases/nonalcoholic-fatty-liver-disease

Fructose: https://www.nih.gov/news-events/nih-research-matters/how-high-fructose-intake-may-trigger-fatty-liver-disease

Glycogen: https://my.clevelandclinic.org/health/articles/23509-glycogen

Ultra processed food and liver disease: https://pubmed.ncbi.nlm.nih.gov/37871746/

Alcohol and liver disease: https://www.hopkinsmedicine.org/health/conditions-and-diseases/alcoholinduced-liver-disease

WIlson’s Disease: https://www.mayoclinic.org/diseases-conditions/wilsons-disease/symptoms-causes/syc-20353251

Haemochromatosis: https://www.haemochromatosis.org.uk/

Jaundice: https://www.nhs.uk/conditions/jaundice/

Gall bladder removal - cholecsytecomy: https://my.clevelandclinic.org/health/procedures/21614-gallbladder-removal

Diarrhoea after gall bladder removal: https://pmc.ncbi.nlm.nih.gov/articles/PMC10725554/

Hepatitis 'alphabet': https://www.who.int/news-room/questions-and-answers/item/hepatitis

Gallbladder diet: https://www.healthline.com/health/gallbladder-diet

Metabolic pathways in detoxification: https://onlinelibrary.wiley.com/doi/10.1155/2015/760689

Coffee and other foods: https://www.medicalnewstoday.com/articles/323915

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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/S0958166924000107

Vitamin 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-20364651

Morning light (Russell Foster): https://www.neuroscience.ox.ac.uk/news/professor-russell-foster-receives-daylight-award-2020

Food cravings in winter: https://www.independent.co.uk/health-and-wellbeing/winter-diet-cold-weather-food-b2621804.html

Flu (Influenza): https://my.clevelandclinic.org/health/diseases/4335-influenza-flu

Exercise in winter health: https://www.heart.org/en/healthy-living/fitness/getting-active/how-to-stay-active-in-cold-weather

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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-pain

Back muscles: https://my.clevelandclinic.org/health/body/21632-back-muscles

The lumbar spine: https://my.clevelandclinic.org/health/articles/22396-lumbar-spine

Sciatica: 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-20546851

Cauda 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/18.241

IDD therapy: https://iddtherapy.co.uk/

Acupuncture: https://www.healthline.com/health/acupuncture-for-back-pain

Spinal cord stimulators: https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/treating-pain-with-spinal-cord-stimulators

Mind-body link in back pain: https://www.nytimes.com/2021/11/09/well/mind/john-sarno-chronic-pain-relief.html

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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-pain

Antipsychotic 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/fulltext

Golden Gate Bridge stories and learnings: https://ennyman.medium.com/a-lesson-from-29-golden-gate-suicide-attempts-a42f4ef3f970

https://edition.cnn.com/2023/11/19/us/golden-gate-bridge-suicide-safety-net/index.html

Jonny 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

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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-ad09-4a1fc81eadf5

Plethysmography: https://www.healthline.com/health/plethysmography

Water intoxication: https://my.clevelandclinic.org/health/diseases/water-intoxication

Diarrhoeal disease and oral rehydration therapy (ORT): https://www.who.int/news-room/fact-sheets/detail/diarrhoeal-disease

ORT: https://ourworldindata.org/oral-rehydration-therapy

8 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/overhydration

Delirium: https://www.mayoclinic.org/diseases-conditions/delirium/symptoms-causes/syc-20371386

What hydrates us: https://www.webmd.com/parenting/features/healthy-beverages

Excessive thirst: https://www.nhs.uk/conditions/thirst/

Tap water: https://www.independent.co.uk/life-style/tap-water-uk-safe-to-drink-b2600254.html

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The thyroid is an important gland and with many functions. Up to 10% of people have a thyroid disorder and in this episode I look at common presentations and how to keep your thyroid healthy.

How thyroid hormone is made: https://www.ezmedlearning.com/blog/thyroid-hormone-synthesis-steps-pathway

Hashimoto’s Disease - a common cause of hypothyroidism (underactive): https://www.mayoclinic.org/diseases-conditions/hashimotos-disease/symptoms-causes/syc-20351855

Derbyshire goitre: https://pubmed.ncbi.nlm.nih.gov/15719162/

Nutritional factors and the thyroid: https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/multiple-nutritional-factors-and-thyroid-disease-with-particular-reference-to-autoimmune-thyroid-disease/DBA9BAD5847376FA5E099B7ACC7556A2

Iodine - a double edged sword: https://www.healthline.com/health/iodine-uses

Selenium and the thyroid: https://pubmed.ncbi.nlm.nih.gov/37033262/

Ashwagandha: https://www.liebertpub.com/doi/10.1089/acm.2017.0183

Heavy metals and the thyroid: https://pmc.ncbi.nlm.nih.gov/articles/PMC3569681/

Lioyhyronine (T3): Many people cannot convert T4 to T3 (a defect in the de-iodinase enzyme that loses the iodine molecule): https://thyroiduk.org/if-you-are-hypothyroid/treatment-options-for-hypothyroidism/treatment-options-for-hypothyroidism/liothyronine-t3/

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