For A Long Life, This 1 Sleeping Habit Matters Most (And It’s Not How Long You Sleep For)

Posted on 23/02/2025 by Boris Clair

I’m not trying to stress you out here, as stress can impact your sleep, but as we age, it’s essential that we really get our sleeping habits in check. This is because how we sleep can impact how we age.

For example, experts recommend that adults go to bed no later than 1am, regardless of their circadian rhythms, to ensure healthy ageing.

Additionally, poor sleep habits can make your brain age faster.

So, yes, it is all a little intimidating because what are adults if not perpetually tired?

There is a simple change you can implement which will make a significant difference

According to a new study published in the aptly-named journal Sleep, having a regular sleeping pattern of going to bed and getting up at the same time every day is a stronger predictor of your mortality risk overall than sleep duration.

The research found that even people who consistently get 7–8 hours – but who had irregular sleep schedules – each night are at a higher risk of strokes, heart attacks and even cancer than those who slept less but had a consistent schedule.

Those with the most consistent sleeping patterns had up to 48% lower risks of all-cause mortality compared to those with the least consistent routines.

The experts at BBC Science Focus warn: “Unfortunately, this doesn’t mean you can get away with sleeping only four hours a night just by sticking to a regular 3am bedtime – getting enough (but not too much) sleep still matters.

“In the study, those getting under six hours or over nine each night were at an increased risk of mortality. However, although sleep duration was still important, the link between mortality and regular sleep patterns was stronger and more consistent.”

How to get a more consistent sleeping pattern

The sleep experts at The Sleep Foundation advise: “Try to follow the same steps each night before going to bed, such as dimming the lights, quietly reading or stretching, putting on pyjamas, and brushing your teeth.

“Over time, those actions become cues that tell your body that it is time for sleep. To promote mental tranquility, incorporate relaxation methods such as meditation, yoga, listening to soothing music, or reading.”

5 Ways Your Sleep Is Warning You About A Toxic Workplace

Posted on 16/02/2025 by Boris Clair

There’s no such thing as the perfect workplace – but if yours is far from perfect, then it may well be keeping you up at night.

It’s not always obvious, but there are plenty of signs that workplace stress is seeping into your life – with it even affecting your sleep.

Speaking exclusively to HuffPost UK, sleep expert Martin Seeley, from MattressNextDay, walks us through five “red flag” signs that could indicate your work stress is impacting you more than you might think.

3am wake-ups (on repeat)

Waking up at the same time every night may serve as a signal that your subconscious mind is fixated on workplace stress.

Our sleep cycles are hugely influenced by feelings of stress. And our levels of cortisol, the hormone associated with stress, are higher in the morning.

Waking at the same time in the early hours every morning suggests that cortisol levels are peaking sooner than they should be.

“When you are in a heightened state of stress throughout the day, your body will remain in that state even when it’s time to rest. If you find yourself waking at odd hours, it may be worth evaluating if the workplace is to blame,” says Seeley.

Sleepless Sundays

We all know about the Sunday scaries – that feeling where dread sinks in on the last day of the weekend ahead of your Monday return to work.

But if you always struggle to fall asleep on a Sunday, even when sticking to your usual sleep routine, it’s very likely to be because of work.

The Sleep Foundation polled people who said Sunday is the hardest night to fall asleep and, of these, 63.9% cited next-day worries as a key factor in their Sunday scaries and 55% of these linked their worries to their jobs.

It’s no surprise that it can impact sleep, really – the thought of returning to work after the weekend triggers a stress response in the body as the brain visualises the upcoming pressures of the working week.

Seeley suggests that analysing whether feelings of stress gradually rise throughout the weekend is a great way to assess whether the thought of approaching a new week is impacting your wellbeing.

Workplace nightmares

Plenty of us spend most of our time at work, so it’s no surprise that, on occasion, we’ll dream about it. However, if you are dreaming of work several times a week and the dreams are more nightmarish than pleasant, it could be a warning sign that it’s impacting your overall health.

Seeley explains: “If the content of your workplace dreams are always surrounded by negativity such as missing deadlines, oversleeping, or even being fired, it suggests that workplace stress is engrained in the subconscious mind as the brain is not able to successfully disconnect from the workplace.”

Revenge bedtime procrastination

This refers to the act of procrastinating instead of going to sleep. Dr. Aditi Nerurkar, a Harvard physician, previously shared some of the signs of RVP:

Having consistent late nights: Even though you know you should go to bed earlier, you find yourself staying up late almost every night.
Feeling tired but resisting sleep: You might be exhausted, but you’re unwilling to go to bed because you want to enjoy some “me time.”
Engaging in low-value activities: You might find yourself scrolling through social media, watching mindless TV, or playing video games for hours on end.
Feeling guilty or regretful in the morning: You might wake up feeling tired and regretting your late-night choices.

“If you are staying up late and engaging in non-work-related activities, even though you know you need to wake up early, it can signal that you feel you have no or little control over your work/life balance and choose to delay sleep to recoup a sense of autonomy,” warns Seeley.

**You have a weekday sleep schedule and a weekend schedule**

If you sleep for several hours throughout the weekend to counteract work week sleep deprivation, this is a “clear sign” that your job is impacting your sleep cycle, adds the sleep expert.

“This scenario is often referred to as ‘social jet lag’ and can be incredibly disruptive to your overall health,” says Seeley.

“The body favours structure, and when your weekday sleep schedule is dramatically different from your weekend sleep routine, it leads to exhaustion and decreased cognitive function.”

What can you do about it?

It’s not always possible to just quit a job and start fresh (because time, money, job availability, etc.), so what can you do if your workplace is impacting your sleep? Seeley recommends the following:

Establish boundaries. Refrain from checking emails or working late into the evening to prevent stress from transitioning into bedtime.

Structure a nighttime routine. Take part in calming activities before bed, such as reading, meditating, or taking a warm bath, to signal to your body that it’s time to wind down.

Maintain a consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends, to regulate your internal body clock.

Seek professional support. If workplace stress is leading to chronic insomnia or anxiety, consult a sleep specialist or mental health professional for guidance.

I’m A PT – Sweating During Exercise Doesn’t Mean What You Think

Posted on 15/02/2025 by Boris Clair

Yesterday, I left my weekly spin class ― with its lovely dim lighting ― only to feel a hand on my bicep seconds after facing the bright lights of the gym.

A fellow cycle class member wanted to know if I was alright, which confused me until I spotted my scarlet, sweat-drenched face and slicked hair in a mirror.

Still, I told myself, my embarrassing appearance was worth it. After all, the more you sweat, the better the workout ― right?

Well, according to Nuffield Health’s personal training lead, Sam Quinn, apparently not.

“There is a common myth around sweating being an indicator of intensity, but this isn’t always the case,” he told HuffPost UK.

So what does sweating during a workout really mean?

Sam explains that all sweat really means is that your body needs to cool down.

That could be because you’re working your body hard, thus bringing your core temperature up ― but the amount you perspire is “dependent on the individual and isn’t an indicator of how hard you are working or how intense your workout is.”

Clothing, environment, medical conditions (like diabetes and hypothyroidism), body composition, cardiovascular fitness, and genes can all affect how sodden our T-shirts get after the end of our sessions, the personal trainer explains.

So, Sam shared, “Sweating is not an indicator of how hard you are working or how effective your workout is.”

Instead, he recommends gauging how hard we’ve gon in the gym using other metrics.

“Measuring heart rate, VO2 max and tracking your workouts which are proven methods of measuring the efficiency and intensity” of your exercise.

What if I don’t sweat at all during a workout?

If you usually leave the gym without much perspiration, that might not be a sign of anything unusual ― you could just naturally sweat less.

But physical therapist John Gallucci told Healthline that sometimes, a bone-dry armpit after an intense session can reveal dehydration.

“Dehydration before a workout means that your body will be severely lacking in fluids. And since sweat is primarily composed of water, not having enough of it may mean that your body is unable to sweat,” he told the publication.

Still, if you know you drink enough fluids and still don’t break much of a sweat during a workout, fear not ― your intensity might not necessarily need to change.

And for those of us who could fill a bathtub by wringing out our post-workout gym ’fit, sorry, but apparently that doesn’t mean we’re necessarily doing the class any better (sigh).

The Simple (And Slightly Gross) Way To Check Your Gut Health Using Sweetcorn

Posted on 15/02/2025 by Boris Clair

Is it us or is everyone talking about gut health right now?

We recently learned that sourdough bread is better for our guts, that gut health is tied to Alzheimer’s disease, and there are specific times of the day that are best to eat to protect your gut health (to name a few).

However, with all this news coming at once, it is easy to feel overwhelmed and not understand where to start with your own gut health. How do you even know if yours is that healthy beyond how it feels?

Well, according to Nick Ilott, senior researcher and lead bioinformatician at The Oxford Centre for Microbiome Studies, University of Oxford, all you need is a little bit of sweetcorn.

I’m sure you know where this is going.

The sweetcorn test: how to simply test your gut health

First of all, and this may be difficult for some people, to do this test, you can’t eat sweetcorn for 7-10 days in something that is called the ‘wash-out phase’.

Once this time has passed, note down the date and time and eat some sweetcorn. You don’t need to have more than a handful of corn for this test to work but if you’ve been craving some corn on the cob, treat yourself.

Ilott explained: “Because the outer shell of the corn is indigestible, it will pass through your gastrointestinal tract with the rest of the food you’ve eaten and will eventually be visible in your stool.”

What you then need to do is keep an eye on the next few stools that you pass, and once you do spot a little kernel or two, note down the date and time.

“If you pass the corn in 12 hours or less, your gut is fast. If you don’t pass it for around 48 hours of more, then your gut is slow,” explained the expert.

“If you find your gut motility is on either end of the spectrum, there are fortunately things you can do to improve it.”

He advises that if your gut is consistently fast, you should visit your doctor for further tests.

Studies suggest that the median gut motility time is about 28 hours, and it’s considered “normal” for an individual person’s transit time to fall between 10 and 73 hours. If yours falls within this range, you don’t have to seek any further advice.

However, Ilott urges that if you feel your gut motility time is a little slow but you aren’t experiencing symptoms such as bloating, abdominal pain, lack of appetite or nausea, you should eat more fruit and vegetables to increase your fibre intake, as well as drink more water and exercise.

Here’s When To Worry About Discharge (And What’s 100% Normal)

Posted on 12/02/2025 by Boris Clair

Let’s get one thing clear: it’s completely normal to have vaginal discharge every day.

Cleveland Clinic explains that we “can’t prevent it because it’s your body’s way of keeping your vagina clean and healthy”.

The fluid helps to prevent us from infection and stops the area from drying out (which would leave it vulnerable to bacteria).

What’s considered a “normal” amount of discharge varies from person to person, but it’s usually nothing to worry about.

However, some colour, smell, or texture changes can indicate an infection.

What are the signs my discharge is abnormal?

According to the NHS, “normal” discharge is clear or white in colour. It shouldn’t have a strong smell, and should usually be slippery – but can be thicker and sticky.

Discharge that smells fishy can be a sign of bacterial vaginosis; thick and white cottage cheese-like discharge can reveal thrush.

Green, yellow or frothy discharge can be a sign of something called trichomoniasis ( a sexually transmitted parasite), while discharge that comes with pelvic pain or bleeding can be a sign of gonorrhoea or chlamydia.

Discharge that comes with blisters or sores can be a symptom of genital herpes.

Your discharge can be heavier when you’re sexually active, pregnant or on the contraceptive pill. It can even fluctuate throughout your menstrual cycle.

When should I see a doctor about my discharge?

You should see your GP if you notice changes to your discharge’s colour, smell, or texture.

You should also speak to a doctor if you notice more discharge than usual, if you feel sore or itchy, bleed between periods or after sex, get pain when peeing, or notice pain between your thighs and stomach.

Otherwise, though, discharge is completely normal ― avoid using perfumed gels or soaps in the area or wash inside your vagina (douching), as this can get rid of the protective effect that discharge offers.

They Might Seem Gross, But These 5 ‘Bad Habits’ Are Actually Good For You

Posted on 11/02/2025 by Boris Clair

If you think you do not have any bad habits, you’re lying to yourself. We all do. It’s fine!

Do I need to see my loved ones picking their noses? Not so much – but if they do it in the comfort of their own homes, no judgement here. We all have our vices, right?

We need a little less shame about our misdeeds and a little more acceptance. Especially since, it turns out, some of our favourite bad habits can actually be good for us.

The bad habits that can be good for you

Farting too much

Of course, we all know that farting once or twice a day is normal but excessive farting just seems… a bit much? A bit gross? Well, it turns out we are all prudes because actually, Healthline advises that the average person farts 10-20 times a day.

Additionally, Harvard Health explains: “It’s normal to have some air in the digestive tract. Air accumulates when you swallow, and the process of digestion generates gases as well.

“When too much builds up, the body releases it. Passing gas keeps the pressure within the intestinal tract low and prevents painful stretching of the stomach and intestines.”

Swearing

Swearing is definitely more socially acceptable these days but of course, not everybody is comfortable with it and if you’re a super sweary person, you may feel that it’s a habit you need to break.

However, it can actually be good for you. A study from Keele University found that swearing can increase a person’s pain tolerance by up to 33%. What’s more, another study suggested it can be a great coping mechanism for dealing with stress.

So, if you need a good ol’ profanity-filled rant, go for it.

Sleeping in

Sleeping in sounds like something we all want to do more but, realistically, waking up later than planned can leave us feeling like we’ve ‘wasted’ a day.

However, if you tend to sleep poorly through the week and treat yourself to a restful snooze at the weekend, you could be doing wonders for your heart health, according to a study published by the European Society of Cardiology.

The experts report: “For the significant proportion of the population in modern society that suffers from sleep deprivation, those who have the most ‘catch-up’ sleep at weekends have significantly lower rates of heart disease than those with the least.”

20% less, in fact. Treat yourself.

Gossiping

We are all well aware that gossiping can be harmful but, when done properly, it is both harmless and actually good for you socially.

Last year, HuffPost UK reported: “Gossip can be good for disseminating information about people’s reputations, which can help recipients of these tips connect with cooperative people while avoiding selfish ones.”

Just, don’t go too hard on people OK?

Not showering daily

Personally, I shower every other day. I feel a little gross when I admit this to others but I am pretty happy with my routine.

Thankfully, Harvard Health backs this approach, saying: “While there is no ideal frequency, experts suggest that showering several times per week is plenty for most people (unless you are grimy, sweaty, or have other reasons to shower more often).

“Short showers (lasting three or four minutes) with a focus on the armpits and groin may suffice.”

Excellent.

I’m A GP – Taking Too Much Vitamin D Can Cause This Condition

Posted on 09/02/2025 by Boris Clair

The NHS recommends all adults in the UK consider taking a vitamin D supplement until at least March.

That’s because the vitamin, which is usually produced by our bodies when we expose our skin to sunlight, can be hard for us to make during gloomy winter. A vitamin C deficiency can cause muscle fatigue and may even be bad news for our teeth and bones.

Still, the health service warns us not to “take more than 100 micrograms (4,000 IU) of vitamin D a day as it could be harmful.”

In a recent TikTok, GP Dr Ahmed explained why.

What are the risks of taking too much vitamin D?

Per the doctor, the potential problem lies with calcium.

“Taking vitamin D at very high doses long-term is actually very dangerous,” he explained in the clip, “because it can cause hypercalcaemia.”

That means there’s too much calcium in your blood.

The issue with that is that “the excess calcium can deposit in your heart and your kidneys.” The Mayo Clinic says the condition can cause kidney stones and decrease bone density; it may also affect the heart and brain.

Most of the time, overdoing it on a vitamin isn’t going to cause you much harm, Dr Ahmed says. A lot of vitamins are water-soluble, so we just pee out the excess.

But vitamin D is a fat-soluble vitamin, meaning our bodies can’t get rid of excessive amounts.

The doctor agrees with the NHS ― “most people only need about 10 micrograms, which is 400 IU,” he said.

We hit the danger zone when we go ten times over that, or at 100 micrograms (4,000 IU) a day.

Though Dr Ahmed says “there are some people who need a much higher dose than this, these are patients who’ve got very low vitamin D on their blood tests.”

You can’t decide for yourself whether you need a higher amount than is recommended ― and the GP urges anyone on vitamin D to get their bloods checked every so often.

So ― should I skip vitamin D?

The GP says that the information isn’t meant to scare you away from taking vitamin D if you need it.

“I think it’s one of the best supplements you can take,” he shared.

Indeed the NHS says people who don’t go outside often, people whose skin is mostly covered when they do leave the house, those in care homes, and people with darker skin tones might benefit from taking the supplement year-round rather than just in winter.

“But you have to take it carefully and responsibly,” Dr Ahmed continued. In this case, that’s as simple as checking the measurements on the back of the packet.

7 Signs Of Low Potassium To Look For And How To Add More To Your Diet

Posted on 04/02/2025 by Boris Clair

Low potassium is also known as ‘Hypokalemia’, and the health experts at Cleveland Clinic say: “Your body needs potassium to function correctly. It gets potassium through the food you eat.

“Hypokalemia is often caused by an excessive loss of potassium in your digestive tract due to vomiting, diarrhoea or laxative use.”

They also urge that if left untreated, Hypokalemia can cause serious heart rhythm problems and life-threatening paralysis may occur.

Probably best to stay on top of it, then…

The symptoms of low potassium to look for

According to Healthline, these are 7 crucial signs of low potassium:

Weakness and fatigue
Muscle weakness and cramps
Digestive problems, such as bloating and constipation
Persistent tingles and numbness
Abnormal heartbeat
Peeing more often than usual
High blood pressure

While it is a good idea to try and eat potassium-rich foods, Healthline warns that this likely won’t be sufficient to treat a deficiency, saying: “Mild to moderate hypokalemia is typically treated with oral potassium supplements. In some cases, a healthcare professional may also need to adjust any other medications or treat underlying causes, like diarrhea, vomiting, or eating disorders.

“A potassium-rich diet is usually not enough to treat hypokalemia, since most potassium in food is paired with phosphate, not potassium chloride. Hypokalaemia often also involves a chloride deficiency, so it’s best to treat both deficiencies with potassium chloride supplements.”

However, if you are looking to prevent Hypokalemia, there are foods you can eat…

Potassium-rich foods

BBC Good Food advises that the following foods are high in potassium:

Almonds
Avocado
Bananas
Beans
Cashews
Coconut water
Dried fruit (raisins, apricots, figs)
Oranges
Peanuts
Potatoes
Squash
Tomatoes
Yoghurt

The food and cooking experts add: “As it’s water-soluble, potassium is lost during boiling, so it’s better to steam, bake or stir-fry vegetables. In addition, food processing reduces the amount of potassium in many foods and a diet high in processed foods and low in fresh fruits and vegetables may lack potassium.”

Brb, need to stock up.

Here’s How Alcohol Affects Your Cholesterol, And I Had No Idea

Posted on 02/02/2025 by Boris Clair

Did you know that healthy cholesterol levels can change a little by age?

They also differ by gender ― women usually have lower cholesterol readings than men, but this can change after menopause, which causes some peoples’ levels to skyrocket.

And while most of us know that fatty foods, smoking, and staying inactive can also put your cholesterol levels outside of the healthy range, I for one wasn’t aware how much of an effect booze can have on the metric.

According to cholesterol charity Heart UK, alcohol’s better-known toll on your liver can have knock-on effects on your heart.

How does alcohol affect cholesterol?

When we drink alcohol, it gets broken down into triglycerides (a type of fat) and cholesterol in our body.

Triglycerides can settle in our liver, which causes fatty liver if it happens too often.

In that case, Heart UK says your liver stops being as good at removing cholesterol from your system as it should be. That leads to higher cholesterol levels.

“Alcohol can lead to the combination of a high triglyceride level along with low HDL cholesterol,” they add, which may cause heart disease.

Over time, drinking a lot of alcohol can lead to high blood pressure too (this is sometimes referred to as a “silent killer” because it’s linked to heart health issues like cardiac arrest and stroke, but shows few symptoms).

Drinkaware adds that you can even develop a condition called ‘Holiday Heart Syndrome’, when you experience an irregular heartbeat following a period of binge drinking.

How much should I drink to prevent heart issues?

The Chief Medical Officers’ guidelines read: “to keep health risks from alcohol to a low level it is safest not to drink more than 14 units a week on a regular basis.”

If you do go over those limits, it’s better to do so over three or more days, they advise.

Drinkaware offers a test to see whether your relationship to alcohol may be unhealthy.

If you’re worried about it, seek help ― you don’t have to manage any concerns alone.

Help and support:

Drinkline ― call 0300 123 1110 (weekdays 9 am to 8 pm, weekends 11 am to 4 pm).
Alcoholics Anonymous (AA) ― available online and in-person
Al-Anon Family Groups offer support and understanding to the families and friends of problem drinkers. Alateen is part of Al-Anon and can be attended by 12 to 17-year-olds who are affected by another person’s drinking.
We Are With You is a UK-wide treatment agency that helps individuals, families and communities manage the effects of drug and alcohol misuse.
Adfam is a national charity working with families affected by drugs and alcohol. Adfam operates an online message board and local support groups.
The National Association for Children of Alcoholics (Nacoa) provides a free, confidential telephone and email helpline for children of alcohol-dependent parents and others concerned about their welfare. Call 0800 358 3456 for the Nacoa helpline.
SMART Recovery groups help people decide whether they have a problem, build up their motivation to change, and offer a set of proven tools and techniques to support recovery.

I’m A Surgeon ― Here’s Why Quitting Vaping Is So Tough

Posted on 01/02/2025 by Boris Clair

Vapes, which were originally introduced as a measure to help smokers give up ciggies, have proven a vice of their own to some.

Per a 2023 survey, 15% of occasional or one-off vapers aged 11-17 and 32% of regular vapers in the same age group said they’d never touched a cigarette before trying a vape.

Some of the products have been criticised by the government for marketing that they see as being aimed at children.

If you’re seeking to quit your vape pen ― which may be better than cigarettes, but which still contains addictive nicotine, and whose long-term effects haven’t been extensively studied yet ― surgeon, author, and lecturer Dr Karan Rajan says he has “some good and some bad news.”

Why is it so hard to quit vaping?

“The good news is that there are tools that you can use” to cut down on the habit, the doctor advised.

These include nicotine replacement therapy, prescription medications (like Varenicline), and sometimes therapy.

But, the doctor added that “the bad news is that these are all smoking cessation tools” ― in other words, they’re usually designed for people who smoke cigarettes, rather than vape users.

Indeed vapes themselves feature in the same list as other nicotine replacement options on the NHS’ site, as e-cigarettes were meant to be one such treatment for smokers to begin with.

“Whilst they may work for vaping too, this highlights the fact that there’s almost no high-quality research on how to quit vaping, specifically,” Dr Rajan continued.

Why is vaping so addictive?

The surgeon says that vaping is a slightly “different beast” to smoking, which is part of the reason why it’d be so useful to have more data on effective ways to give up e-cigarettes.

That’s because they’re “more habitual” than ciggies, Dr Rajan shared ― “with cigarettes, you light one, smoke it, and move on. With vaping, you can take a puff every few minutes, turning it into an almost unconscious reflex.”

Add that to the fact that you can vape in places you wouldn’t usually smoke and it’s no wonder vaping ends up “seamlessly integrated into daily life,” the doctor says.

That can make it “more challenging” to quit.

The sooner quality research can be done into quitting the pens, the better, Dr Rajan added, stressing that this “isn’t just a tobacco problem with a glossy finish ― it’s a new public health frontier that requires its own solutions.”