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%3Dihub

Study summary: https://pubmed.ncbi.nlm.nih.gov/38065710/

Exercise benefits: https://www.healthline.com/nutrition/10-benefits-of-exercise

All 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/s12937-023-00877-2

A framework to help create or break habits:

https://www.glamourmagazine.co.uk/article/the-health-fix-dr-ayan-panja-new-years-resolutions

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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-some

Forgiveness vs moving on: https://www.psychologytoday.com/gb/blog/the-forgiving-life/201809/is-there-difference-between-forgiving-and-moving

Comparisons with others: https://www.psychologytoday.com/gb/articles/201711/the-comparison-trap

Changing 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=

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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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