Category Archives: Health

Let’s Settle This ― Are Oats Bad For You Or Not?

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You might have read that the SNP categorised porridge oats as “junk food” under new government advertising rules.

To nobody’s surprise, Brits didn’t seem to agree with that categorisation ― according to a YouGov poll, only 2% reckon the classification is appropriate.

But even though we all seem to think porridge isn’t junk, does that mean it’s actually good for us?

After all, only 16% agree that fruit juice ― which often has the same sugar content as fizzy drinks, albeit with more nutrients ― fits that description.

So… what’s the verdict?

Speaking to the American Heart Organisation (AHA), Candida Rebello, director of the nutrition and chronic disease research program at Louisiana State University’s Pennington Biomedical Research Center in Baton Rouge, said porridge has “many, many good qualities.”

Dr Frankie Phillips, a dietitian at The British Dietetic Association, seems to agree, telling HuffPost UK: “There isn’t a single dietitian who would consider oats to be anything but a valuable food for all ages.”

Oats are high in fibre, which Dr Phillips says “we eat far too little” of in the UK (20g on average rather than the recommended daily 30g).

They’re also a cheap source of vitamin B1, phytonutrients, and manganese.

Studies have linked the consumption of oats to lower harmful cholesterol and better weight management.

Additionally, the type of fibre oats have (beta-glucan) is a soluble fibre that helps you to stay fuller for longer and feeds your good gut bacteria.

“The fibre component alone is a nutritional wonder as it is a type of fibre called Beta-glucan, which studies have shown to be effective in helping to lower blood cholesterol levels and may also help to reduce rises in blood glucose levels after a meal,” Dr Phillips shared.

Beta-glucan is “quite unequivocally” good for our heart and gut health, Rebello says.

What about processed oats?

“Even when they’ve been refined as porridge oats they remain a highly nutritious, low-cost and versatile food containing fibre, B vitamins, a range of minerals and antioxidants,” Dr Phillips told HuffPost UK.

Instant oats may have a slightly higher glycemic index than their less-refined alternatives, Rebello says, meaning they’ll cause your blood sugar to spike a little more.

But it’s very hard to avoid any processing with oats ― even jumbo oats that take longer to cook have been steamed and rolled flat.

Oats aren’t like wheat, though. Their inedible hulls are always removed, but the fibrous bran makes up part of the body of the food rather than encasing it.

“In other whole grains, like in wheat, you can remove that bran layer,” Rebello shared.

“But in oats, this groat is very soft, so that bran layer cannot really be removed.”

That means all oats are wholegrain.

“Clearly, adding a heap of syrup or sugar to a bowl of porridge isn’t a great way of achieving balance, but a topping of chopped nuts, berries or dried fruit can pack in even more nutrients to an already top-notch breakfast choice,” Dr Phillips shared.

“If you’re limited to instant pots of porridge though, I’d suggest going for the plain type and adding your own toppings rather than pre-mixed pots which have added sugars,” he added.

But as for the oats themselves? Those are pretty great, experts seem to agree.

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3 Unexpected Ways That Menopause Impacts Your Skin

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According to Menopause Support UK, there are approximately 13 million peri or post menopausal women in the UK.

Despite it being so common, and something that all women will go through eventually, there is so much we still don’t know about menopause. It’s not all hot flushes and mood swings.

In fact, according to Rebecca Elsdon, advanced skin specialist and owner of the re/skin clinic, “It’s important to shift the conversation from ‘fighting’ ageing to embracing skin health at every stage. After all, ageing is a privilege, and the focus should be on feeling confident in one’s skin, regardless of age.”

Elsdon partnered with global beauty and wellness brand Fresha, to discuss three skin issues you may not know are linked to menopause – and how to tackle them with the right skincare regime…

Sensitive to bruising and infections

Elsdon revealed that, as oestrogen levels drop, so does the skin’s ability to repair itself. Meaning that your skin may become more prone to infections and super sensitive to the environment. Suddenly, redness, irritation, and even conditions like rosacea can appear out of nowhere, with delayed wound healing also affecting the skin.

What to do: Strengthen your skin’s defences with antioxidant-rich products. Look for formulas with vitamin C and E to help your skin stand up to environmental stressors.

Visible dark spots

Hormonal shifts often make hyperpigmentation, like melasma or sunspots, more visible. These stubborn spots can linger and feel impossible to shift. However, according to Elsdon, the solution is quite simple.

What to do: Brightening ingredients like tranexamic acid, niacinamide, and vitamin C can help even out your skin tone. For tougher pigmentation, professional treatments like chemical peels or laser therapy might be the answer!

Yeast overgrowth

Finally, Elsdon revealed that a drop in oestrogen can mess with your skin’s natural microbiome, leading to yeast infections, especially in areas like skin folds. It’s an issue many women face but don’t often talk about.

What to do: Keep the area clean, use breathable fabrics like cotton, and if necessary, apply an anti-fungal cream. For extra protection, probiotic skincare can help restore your skin’s balance.

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Millions Of Women In The UK Haven’t Been Tested For This Crucial Breast Cancer Risk Factor

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According to Cancer Research UK, there are over 56,000 new cases of breast cancer each year in the UK.

While research is constantly evolving and the survival rate is 76%, knowing the symptoms is essential for early diagnosis, treatment, and recovery.

That’s why it’s so concerning that despite women getting their first invites for breast screening between the ages of 50 and 53, followed by screenings every three years until they’re 71, there is a key risk factor that’s not being tested in the UK.

According to research from Micrima, a Bristol-based health tech company on a mission to save millions of lives lost to the late detection of breast cancer, there’s a stark lack of awareness around breast density among UK women, despite it being a key breast cancer risk factor.

Micrima’s research, conducted in partnership with Opinium, found that 86% of women in the UK do not know their breast density, and are in fact six times more likely to know their childhood phone number.

This comes in spite of the fact that dense breasts increase the risk of developing breast cancer and pose a barrier to breast cancer detection.

Dense breasts are a breast cancer risk factor

Dense breasts are breasts with more fibrous or glandular tissue, and less fat. Global evidence suggests that as many as 40% of women over 40 have dense breasts.

The standard screening method for breast cancer — mammography — is not as effective at detecting breast cancer, and, according to Micrima’s data, most women don’t know this, with 67% admitting they didn’t know, and 5% of women thinking that dense breasts make screenings easier.

Based on the data, Micrima estimates that four million women over the age of 40 in the UK have dense breasts and don’t realise that they are at greater risk. Worryingly, as many as 41% of women said they have good knowledge of the risks associated with developing breast cancer, which highlights the lack of awareness and understanding of breast density consequences in the UK.

Adrian Waller, CEO Micrima commented “It is deeply concerning that awareness of breast density, and how it contributes to the risk of developing breast cancer, is so low among women in the UK. While mammography is the standard screening method for breast cancer worldwide, it is not as effective at detecting cancer in dense breasts. As a result, cancer is being undetected and left to spread.

“If we want more positive outcomes for breast cancer, we need to increase awareness of this problem and help build the infrastructure needed to tackle this issue. By equipping medical practitioners with the right technology, they can select the right diagnostic test for cancer, potentially saving the lives of millions of women who die having experienced late detection of breast cancer.”

“I was told by the sonographer that I had ‘the densest breasts’ they had ever seen”

Cancer survivor, Clare Cowhig, was 51 when she was first concerned about a strange area on her breast.

She explained: “Although it was nine months after my last clear mammogram, I booked a private ultrasound.

“I was told by the sonographer that I had ‘the densest breasts’ they had ever seen and was questioned about why I hadn’t been having MRIs due to the reduced sensitivity of mammography to find tumours in dense breasts.”

Until this point, Cowhig had been very careful to ensure she was getting regular testing, as there is a significant history of breast cancer in her family.

“I had no idea I had dense breasts, or why that was significant. Unfortunately, after further investigation, it was confirmed I had an invasive ductal cancer in each breast.

“I had highly dense breasts and these tumours never showed up on my mammograms. One tumour was stage-three and over five centimetres, the other was stage two and two centimetres. I had further areas of ‘in-situ’ disease in both.”

Following this revelation, Cowhig wanted to learn more about her breasts, and if their density had been noted in medical records. She explained: “I discovered that my dense breast tissue had been noted after each of my annual mammograms, yet this information was never shared with me.

“If I had been told about my dense breasts, I would have sought additional screening. I believe my tumours could have been found at a smaller and less advanced stage and I wouldn’t have had to endure such extensive treatment, including a double mastectomy.”

Learn more about breast density and how to discover yours at My Density Matters.

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This Is When You Should Worry About Heart Palpitations

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If you’ve experienced heart palpitations, you’ll be all too familiar with how concerning they can be.

The rapid and unusual beating of your heart can often lead to anxious thoughts and before you know it, you’re in an overwhelming cycle between your body and brain. This can also feel like pounding, thumping or even fluttering heartbeats.

However, as difficult as this can feel, these palpitations are often actually quite harmless and not a sign of anything more concerning.

When should you worry about heart palpitations, though?

The heart health experts at British Heart Foundation advised: “If you’re experiencing what feels like frequent or prolonged episodes of palpitations, or you’re also having symptoms such as chest pain or dizziness when you have these episodes, it’s a good idea to talk to your GP.

“They can organise some tests to check whether these are harmless palpitations or a sign of a heart rhythm problem, support you with managing your palpitations or refer you to a specialist if needed.”

The NHS states that common causes of heart palpitations include strenuous exercise, lack of sleep, stress and anxiety, medicine, caffeine, alcohol and recreational drugs.

However, less frequently, they can be caused by anaemia, an overactive thyroid, a heart rhythm problem or even menopause.

If you also feel chest pain, shortness of breath or faint, call 999 or go to A&E.

How to manage heart palpitations

If you’re not in immediate danger, managing your heart palpitations is pretty simple.

NHS Inform recommends reducing stress levels, practising deep breathing exercises, drinking less caffeinated drinks and eating a healthy diet.

Help and support:

  • Mind, open Monday to Friday, 9am-6pm on 0300 123 3393.
  • Samaritans offers a listening service which is open 24 hours a day, on 116 123 (UK and ROI – this number is FREE to call and will not appear on your phone bill).
  • CALM (the Campaign Against Living Miserably) offer a helpline open 5pm-midnight, 365 days a year, on 0800 58 58 58, and a webchat service.
  • The Mix is a free support service for people under 25. Call 0808 808 4994 or email help@themix.org.uk
  • Rethink Mental Illness offers practical help through its advice line which can be reached on 0808 801 0525 (Monday to Friday 10am-4pm). More info can be found on rethink.org.
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These 8 Small Lifestyle Changes Could Help You Live A Longer Life

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We all know that healthier lifestyles will benefit our physical and mental health in many ways, but between our busy lives and understanding that rest is equally important, it can be hard to identify how exactly to start living a little healthier.

However, the stats are hard to ignore, and a recent study published by the BMJ Evidence-Based Journal a healthy diet can add up to 5 years onto your lifespan and even offset the impact of harmful genetic conditions by 62%.

HuffPost UK spoke exclusively with Joanna Dase, a global fitness coach at thwomen’s health and fitness organisation Curves, to learn more about how we can take small steps to make a big difference to our wellbeing, and live a little longer.

How to improve your lifespan in eight easy steps

Take the hilly route

Listen, it doesn’t appeal to us either, but by choosing a hillier route instead of a flatter path, you’re doing wonders for your body.

Dase said: “Whether its during your commute or a casual walk, climbing at an incline helps to challenge your cardiovascular system and helps you burn more calories.

“As lung health improves over time, the risk of chronic lung and heart disease decreases due to better oxygen delivery throughout the body. Oxygen is vital for energy production, so this will help combat symptoms of fatigue too.”

Plus, walking downhill also has health benefits.

“Downhill walking trains your body in deceleration and makes use of different muscles and joints. As people age, downhill walking is important as it can help prevent injury.”

Develop a consistent sleep routine

Many of us are guilty of letting our sleep habits fall by the wayside, but according to Dase, resting is a key to staying healthy.

She explained: “During deep sleep, the body produces cytokines, proteins that fight infection and inflammation. By getting eight to nine hours of sleep each night, the immune system can be strengthened.

“Chronic sleep deprivation has been linked to an increased risk of cardiovascular diseases, including heart attacks and stroke. To ensure your body properly recharges and gets enough rest, create a calming pre-sleep ritual consisting of mindfulness, reading and self-care rituals.”

Unfortunately you should also avoid technology in the evening to signal to your body that it’s time to wind down.

Goodbye, late-night Wikipedia scrolls.

Swap pudding for a starter

Dase said: “Instead of finishing your meal with a sugary dessert, opt for a healthy starter.

“This could be a small salad, a bowl of soup, or a serving of vegetables. When overconsumed, processed desserts such as ice-cream, cake and cookies have been linked to a variety of health issues including obesity, heart disease and diabetes.”

By starting your meal with a nutritious starter, you’ll help to control your appetite and make overeating during the main course less likely.

Dase also pointed out that dessert can still be enjoyed as part of a balanced diet – but focusing on nutrient-rich foods throughout the day is essential for your wellbeing.

Limit screen time

Dase says that even taking 15 minutes away from your phone as a “digital detox” can be very beneficial and allow for a mental reset.

She explained: “Excessive screen time can lead to a cognitive overload, decreasing attention span and affecting sleep quality due to blue light exposure. This can also increase stress levels, contributing to health conditions such as depression and anxiety.”

She recommended setting boundaries with your phone which could include no phone during mealtimes and before bed.

“During these time periods, engage in activities that stimulate the mind such as reading or problem-solving with puzzles, wordsearches or sudoku,” she advised. “This will help maintain cognitive health and reduce the risk of cognitive decline as you age.”

Try a bodyweight circuit

Dase said: “Bodyweight circuits are a great way to workout and improve overall fitness when you don’t have time to travel to the gym.

“A 30-minute full body workout can be done with no equipment at home, consisting of exercises such as push-ups, glute bridges, plank and squats in your routine. This will help improve your balance and co-ordination as you age, and help with healthy weight management.”

She recommends following quick workouts online with a certified coach to guide your training. Start with two to three times a week, and gradually increase up to five times a week as you get stronger.

Pack in protein

According to Dase, protein has a higher thermic effect compared to fats and carbohydrates, meaning your body uses more energy to digest it. This increased energy expenditure can help boost your metabolism which means your body can burn more calories while at rest.

She added: “As well as this, as you age, maintaining muscle mass becomes increasingly important for mobility. Protein helps preserve muscle mass, decreasing your risk of falls and fractures as you get older. Also, adequate protein intake aids the immune system in producing more antibodies to fight off infections.

“As a general rule, most adults need around 0.8grams of protein per kilogram of bodyweight. Foods rich in lean protein include grilled chicken, fish, eggs, tofu, chickpeas and lentils.”

Dase recommended eating more protein in the morning to help regulate blood sugar levels and set you up for a day of steadier energy.

Join a local club

Dase said: “Joining a local club might seem like a daunting, large task to undertake at first but it’s often as simple as signing up and attending a meet-up in your area. Social connections are essential for our mental and emotional wellbeing.”

This is true. Social isolation has been linked to increased risk for heart disease, stroke, type 2 diabetes, depression, and anxiety. Therefore, chronic loneliness can be crippling and extremely harmful.

“Whether it’s joining your local fitness club, a book club, or a volunteer group, socialising with others fosters a sense of belonging and reduces feelings of loneliness.”

Make sure you get regular check ups

Dase advised: “Routine screenings and tests can identify risk factors for chronic diseases like hypertension, diabetes, and cancer before they become more serious, so it’s important to prioritise checkups in your calendar.

“Regular discussions with a healthcare professional about your lifestyle habits can provide tailored guidance to help you live a longer, happier and healthier life.”

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Noticing This Voice Change Can Be A Sign Of Laryngeal Cancer

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As we head into cold and flu season, it’s normal to experience some hoarseness and a creaky voice.

If the cause is laryngitis, the NHS shared you can expect the problem to resolve itself in one to two weeks.

But laryngeal, or voicebox, cancer affects around 2,000 people a year in the UK.

Those stats make it a less common cancer (in comparison, the UK sees 56,000 cases of breast cancer a year), which may be why I’d never heard of it until last week.

This cancer can show up in your vocals first, especially if you’ve had a hoarse voice for over three weeks, the NHS says.

What are the other symptoms?

You might also experience a sore throat that doesn’t seem to budge or difficulty when swallowing, along with a lump or swelling in the neck.

Other symptoms can include lasting breathlessness or a persistent earache.

In some cases, you might notice a high-pitched wheezing sound when you breathe.

Additionally, some people might notice bad breath, unintentional weight loss or ongoing fatigue.

“You should see a GP if you have had a hoarse voice for more than three weeks,” the NHS advises.

Though “these symptoms are often caused by less serious conditions,” it’s still “a good idea to get them checked out”, they say.

Who is more likely to get laryngeal cancer?

People tend to get it when they’re over 60, and more men develop the cancer than women.

We don’t know for sure what causes it, but it’s been linked to smoking tobacco, drinking heavily and often, a poor diet, a family history of the condition, and some chemicals (like asbestos and coal dust).

“Fortunately, most laryngeal cancers are diagnosed at an early stage, which means the outlook is generally better than some other types of cancer,” the NHS says.

Heart Radio Breakfast co-host Jamie Theakston, who recently revealed he “had an operation to remove a lesion from my vocal cords” due to the cancer, said that his prognosis was “very positive”.

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This Is The Worst Thing To Do If You Wake Up At 3AM And Can’t Get Back To Sleep

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Here’s what happened to me last night: I went to bed at 10pm, for a 6:30am wake-up and finally got to sleep at midnight.

Then, I woke up again at 1am and panicked until 3am about the next morning.

If you’re interested, I didn’t end up making that early work-out. But if I’d considered leaving my bed rather than simply stressing about the next day, some experts think I might have stood a chance.

Speaking to healthcare provider John’s Hopkins, sleep expert Dr Luis F. Buenaver said that staying in bed when you can’t sleep isn’t just likely to keep you up longer ― it can ruin your kips in the future too.

How does staying in bed affect your sleep?

It “will lead your brain and body to associate your bed with wakefulness instead of with sleep”, Dr Buenaver said.

That can have a longer-term effect on your ability to nod off once your head hits the pillow, so he says you should get up after around 20 minutes of sleeplessness.

“Sit in a comfortable chair in another room,” he advised. “Read a book, with just enough lights on so that you can see the print comfortably.”

Don’t do any work or pay any bills in that time, and if you start stressing about those or other issues, try distracting yourself with music or audiobooks.

You should only go back to bed when you’re feeling drowsy.

“It can be difficult leaving a warm, comfortable bed after waking up in the middle of the night,” the sleep expert said.

“But think of this step as an investment in better sleep — if not tonight then tomorrow night and in the future.”

Any other advice?

I’m definitely guilty of scrolling mindlessly through TikTok after my 3am jolts awake, but sleep expert Dr Jeff Rogers told Bustle that’s the worst thing I can possibly do.

“The blue light from your phone mimics daylight and suppresses the production of melatonin, the hormone which regulates your sleep-wake cycle,” he shared with the publication.

And while you might want to try switching rooms after 20 minutes, Wendy Troxel, a senior behavioural scientist at Rand Corps, told CNN that clock-watching is generally a bad idea.

“Clock watching becomes habitual, and that habitual response of frustration and anxiety also causes a stress response in the body,” she said.

“You look at the clock… and immediately might grit your teeth. You think of all the demands… how awful it is going to be when you’re sleep-deprived,” she added.

If that sounds like you, Dr Buenaver says it’s fine to guess when your 20 minutes have passed.

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I Just Learned The Worst Place To Store Garlic, And I’ve Always Kept Mine There

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We’ve written before at HuffPost UK about how the spot beside your hob is the worst area to store your olive oil (tough news to hear, considering it’s one of the most common places to put it).

And now it seems food science is coming for my garlic storage too.

The bulbs fare best in mesh bags at temperatures around 15.5-18°C, Cornell University says.

I know I should keep the allium out, but my kitchen is so tiny that I just end up bunging it in the fridge.

That’s a mistake, Cornell University says: “Storing fresh garlic in the fridge is generally not a good idea.”

What’s wrong with putting garlic in the fridge?

Gardeners may already know that cool temps can cause garlic to sprout.

Sur La Table chef Richard Temples shared on Martha Stewart’s site: “The cold temperature in the fridge mimics autumn to garlic, and causes it to sprout within a couple [of] weeks.”

“Sprouts are edible but can have a bitter flavour”, the chef added.

And if you’ve made garlic oil or garlic confit, storing it in the fridge can be outright dangerous, Cornell University warns.

“This is because garlic bulbs are low-acidity, making them prone to Clostridium botulinum, better known as the culprit behind botulism”, they write.

Store-bought garlic oil usually has a preservative like citric acid in it, and/or is kept at lower temperatures than your fridge could ever manage, Cornell University says.

So where should I store garlic?

It doesn’t need to be anything too fancy, Temples said.

A wire basket, a paper bag, a mesh container, and anything that lets your garlic “breathe” is good.

“You always want to keep your garlic cool and dry—cool, but not cold, and with some airflow” he shared.

Countertops and cupboards can be good options, though countertops may be better as they offer more airflow.

Just make sure you keep it away from sunlight, Stephen Chavez, chef-instructor at the Institute of Culinary Education, said on Martha Stewart’s site.

“Like any other plant/bulb, it will sprout much quicker with the sunlight.”

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Feeling Unmotivated Right Now? Blame The Month

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My first thought on waking this morning was “ugh, I can’t wait to get back to sleep again tonight”.

Contrast this to sunnier, happier, more productive August me, who took up 6am workouts and made her own sourdough, and the September version of myself is looking pretty drab and unmotivated.

But at least I can comfort myself: everything, it seems, slumps this month.

“The month of September has been, on average, the worst month for the stock market going back more than a century,” NPR writes.

Over half of workers feel demotivated after summer ends too, Forbes reports.

We’re even less likely to work out in autumn. But why does it feel like our motivation takes a tumble as soon as the first leaf does?

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sorry boss, can’t come in today. the air has that early fall feeling

— trash jones (@jzux) September 9, 2024

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sorry boss, can’t come in today. the air has that early fall feeling

— trash jones (@jzux) September 9, 2024

Part of it may be down to seasonal affective disorder (SAD)

“Significant” SAD affects about 3% of the UK population, the Royal College Of Psychiatrists (RCOP) says.

The depression-like symptoms may come about thanks to the lack of light in colder months.

“If you have SAD, you may find it hard to wake up on a winter’s morning and can often feel sleepy during the day,” the RCOP says, adding that ”you may crave chocolate and high carbohydrate foods, such as white bread or sugary foods”.

Though the NHS says symptoms tend to be worse in December, January and February, SAD can start as early as September.

Then, there’s the post-summer (and potentially post-holiday) blues.

Dr Sherylin Thompson, a counselling psychologist, told the BBC: “After a period of relaxation there’s the stress of a new academic year, or work getting busy, but also healthy routines and habits.”

“It can be worse if you’re feeling stuck in the routine, and haven’t got a choice, but it can be a chance to change things,” the doctor added.

As if all that wasn’t enough, there are also additional work demands.

For many industries, the rapidly approaching Q4 is the most financially important, and knowing the added demands are coming can summon that “back-to-school” feeling.

Add kids’ school routines into the mix and it’s no wonder autumn “to-do lists… are never-ending,” psychologist Dr Lalitaa Suglani told Stylist.

“This can emotionally and psychologically impact our internal systems which in turn has an impact on our mood.”

What can I do about it?

Even though it’s the last thing you’re likely in the mood for, staying active and social in the cooler months is key to staying mentally healthy.

“When the days are shorter, it is important to make a clear routine about when we’re going to fit in exercise, get to the gym, see our friends,” clinical psychologist Dr Camilla Rosan told the BBC.

If you can, enjoy the season’s beautiful leaves while they’re still around, Dr Suglani told Stylist.

“Research suggests the importance of being in nature on our mental health, so try to get out in daylight as this is when your brain will produce melatonin and serotonin which will result in a better night’s sleep and reduce the autumn mood slump,” she shared.

Lastly, the NHS says you should see a GP as soon as possible if you’re experiencing symptoms of SAD and are struggling to cope.

Help and support:

  • Mind, open Monday to Friday, 9am-6pm on 0300 123 3393.
  • Samaritans offers a listening service which is open 24 hours a day, on 116 123 (UK and ROI – this number is FREE to call and will not appear on your phone bill).
  • CALM (the Campaign Against Living Miserably) offer a helpline open 5pm-midnight, 365 days a year, on 0800 58 58 58, and a webchat service.
  • The Mix is a free support service for people under 25. Call 0808 808 4994 or email help@themix.org.uk
  • Rethink Mental Illness offers practical help through its advice line which can be reached on 0808 801 0525 (Monday to Friday 10am-4pm). More info can be found on rethink.org.
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