Tuberculosis Cases Are Rising In The UK And Several Groups Are At Risk

Posted on 23/12/2025 by Boris Clair

According to the World Health Organization (WHO), a total of 1.23 million people died from tuberculosis (TB) in 2024 (including 150 000 among people with HIV). Globally, TB is the world’s leading cause of death from a single infectious agent and among the top 10 causes of death.

Additionally, the UK Health Security Agency reported that in England, TB diagnoses increaseds by 13% in 2024 compared with the previous year, to 5480 people.

While in the UK, we are still just about under the WHO threshold for ‘low incidence’ status of the disease, these figures and similar trends in the US are a sign that progress has stalled and we’re no longer on the trajectory for ending TB.

Which is desperately sad as the disease is both curable and treatable.

Who is at risk of TB in the UK?

BBC Science Focus explains: “TB is closely tied to poverty and to the conditions in which people live and work. Crowded or poorly ventilated housing, homelessness, low income and health risks such as under-nutrition, diabetes, smoking and heavy alcohol use can all increase a person’s vulnerability.

“People in disadvantaged communities are more likely to be exposed and less likely to be diagnosed early, meaning that generally they suffer from worse treatment outcomes. Social stigma, gaps in health systems and misattributed symptoms can also further delay care.”

The NHS also says:

Anyone can get TB, but some people are more likely to get it or get more seriously ill from it, including people who:

spend a lot of time with someone who has active TB, such as people living in the same house
were born in or lived in an area where TB is more common
have a weakened immune system, such as people with HIV, a kidney transplant or who are having certain treatment like chemotherapy
are under 5 years of age
live in overcrowded or unhealthy conditions, such as people who are homeless
regularly smoke, drink alcohol or take drugs
have had TB before and it was not treated properly

Those who are at higher risk of being infected are encouraged to get the vaccine against TB, called the BCG vaccine.

What are the symptoms of TB?

Symptoms include:

a cough that lasts more than 3 weeks – you may cough up mucus (phlegm) or mucus with blood in it
feeling tired or exhausted
a high temperature or night sweats
loss of appetite
weight loss
feeling generally unwell

In children, it may also prevent growth and gaining weight.

The Generous Act That Can Slow Brain Ageing

Posted on 23/12/2025 by Boris Clair

We all know that we could and should be doing more to help others but with busy work lives, busy home lives and attempting to make time for self-care, there often just aren’t enough hours in the day.

However, new research from the University of Texas at Austin has revealed that, well, a bit selfishly, helping others could also be the secret to helping our own long-term brain health.

This is essential as according to Alzheimer’s Research UK, 982,000 people are estimated to be living with dementia in the UK and this number is predicted to rise to 1.4 million by 2040.

Helping others could slow down brain ageing

The study, which followed more than 300,000 adults in the US over two decades found that people who consistently helped others outside of the home showed a slower rate of age-related decline.

This decline was reduced by 15-20% among those who either volunteered formally or helped in informal ways by doing things like helping neighbours, family or friends.

Notably, the most consistent benefit was found when people spent around two to four hours per week helping others. So, even a few hours one evening or an hour here or there could make a significant difference.

How to get started in volunteering

Reach Volunteering offers the following advice to those that have never volunteered before: “If you’ve never volunteered before, start with a time limited project, or a short-term commitment. This will give you a chance to try out volunteering and experiment with what works for you.

“Think carefully about what you can reasonably offer. Consider how much time you can spare, whether you can travel or if remote working would be best for you, and what sort of commitment you’re willing to make. Don’t overstretch: work out what you can confidently commit to and start there – you can always build on it later.”

Why A GP Says ‘Snowshoeing’ May Be Better Exercise Than Walking

Posted on 15/12/2025 by Boris Clair

It’s very hard to predict snow in the UK, which means we don’t yet know whether we’ll have a white Christmas.

Still, those who have access to thick blankets of fluffy flakes, like those in parts of Scotland, might benefit from “snow shoeing” in it, said Dr Suzanne Wylie, GP and medical adviser for IQdoctor.

What is “snowshoeing”?

“Snowshoeing” works more or less like you’d think it would.

It “is simply walking on snow using snowshoes to give extra flotation and grip,” Alpine Exploratory shared.

Snowshoes are frames, with spikes for added grip, that you can strap onto your walking boots to prevent sinking into deep snow.

Historians have found wooden versions of the design dating back to 3,800 BC.

And, like with “Nordic walking”, you’ll also have some poles to hold onto to propel you along.

If you’re taking an unexplored or difficult path, Alpine Exploratory recommends using a guide.

What are the health benefits of “snowshoeing”?

“Snowshoeing can offer some advantages over normal walking, largely because of the environment and the physical demands involved,” Dr Wylie told HuffPost UK.

“Walking on snowshoes requires greater effort due to the resistance of snow and the added weight on the feet, which can increase cardiovascular workload and energy expenditure compared with walking on flat, firm ground.

“This can help improve aerobic fitness and engage a wider range of muscle groups, particularly in the legs and core, while still remaining relatively low impact on the joints.”

And, she explained, the method reduces the likelihood of hurting yourself on othwerwise trickty terrain.

“The wider base of the snowshoe can also reduce the risk of slipping compared with walking on icy ground in standard footwear, although good technique and suitable terrain are important to minimise falls”.

Like other forms of walking, the GP added, snowshoeing “supports heart health, helps with weight management, and can improve blood sugar control”.

“Snowshoeing” might benefit our mood, too

All exercise can help to boost our mood, and some research suggests that mountain walking might make us happier than strolling on a treadmill.

So perhaps it’s no wonder Dr Wylie said that snowshoeing “has the added benefit of being an outdoor activity often done in natural, scenic settings.”

She continued, “Exposure to daylight and nature is associated with improved mood, reduced stress, and better mental wellbeing, which can be particularly valuable during winter months when people are more prone to low mood.

“As with any exercise, it should be approached sensibly, taking into account individual fitness levels and medical conditions, but for many, snowshoeing can be an enjoyable and effective way to stay active both physically and mentally.”

BRB – looking for the snowiest spot I can…

‘I’m A Dentist – 6 Dental Changes Can Reveal Hormonal Imbalances’

Posted on 12/12/2025 by Boris Clair

You might associate menopause primarily with symptoms like hot flushes. But that’s just one of dozens of symptoms, which include burning mouth syndrome and gum disease.

That’s not to mention pregnancy gingivitis, periodontal disease, which has been linked to polycystic ovarian syndrome, or even delayed tooth eruption and other dental changes among people with hyperthyroidism.

So it’s a good thing Dr Mohammad Ali, a dentist and co-founder of Emerdency, has shared the signs experts can spot in seconds which may reveal changes to your hormone levels.

These are:

1) Gum inflammation that seems to come from nowhere

This may be a sign of pregnancy, Dr Ali said. “Gums look swollen, red and bleed very easily even when brushing and cleaning are good, which can suggest that hormones are making the tissues more reactive to plaque.”

This may happen, the expert explained, because “Progesterone and oestrogen increase blood flow levels to the gum tissues and make them more reactive to plaque.”

Additionally, “Thyroid disorders can also interfere with tissue healing, so gums can become inflamed more quickly and take longer to recover.”

2) A dry mouth (xerostomia)

“If a patient’s tongue seems to be textured or sticky and saliva is low,” especially if the person’s dental hygiene is generally good, Dr Ali said dentists may begin to suspect “menopause, low oestrogen, ongoing high stress, and certain medications or medical conditions”.

He added, “Low oestrogen can reduce saliva production in many women. Saliva is key to protecting teeth, so menopausal women may notice more frequent cavities and greater sensitivity than before”.

And, he added, saliva production is linked to our parasympathetic, or “rest and digest,” system. Overproduction of stress hormones like cortisol “can disrupt these pathways and reduce saliva flow in many people.

“Dry mouth has also been linked to burning mouth syndrome, another condition linked to menopause.”

3) Jaw cleaning, cracked enamel, and worn teeth

This may be linked to elevated stress levels (and the overproduction of associated hormones) as well as poor sleep, said the dentist.

“When dentists examine teeth at a check-up, they can usually see clear signs of grinding, such as tiny fractures, flat edges and chipped enamel.

“These are classic signs of clenching or grinding, which are commonly linked with chronic stress and restless sleep, although there can be other contributing factors as well.”

4) Unexplained bad breath

“Bad breath is not always about brushing routines,” Dr Ali shared.

It can also be caused by “metabolic and hormonal factors,” like insulin resistance and PCOS, which “may alter the balance of bacteria in the gut and mouth”.

Hypothyroidism, too, “lowers metabolic rate and slows saliva production, letting odour-causing bacteria thrive,” he added, while “elevated ketones from blood sugar imbalance,” sometimes caused by insulin issues, “can also change breath smell”.

5) Enamel erosion that seems linked to stomach acid

Stomach acid doesn’t just cause heartburn – it can wear your teeth down, too.

And, Dr Ali said, some hormonal shifts can create acid reflux. “Hormones can contribute to acid reflux, especially progesterone in pregnancy and stress hormones such as cortisol during extreme stress.

“Progesterone relaxes the lower oesophageal sphincter, which can increase reflux. Stress hormones such as cortisol can increase stomach acid and make reflux symptoms worse in susceptible people.”

6) Mouth ulcers and slow-healing sores

“Drops in oestrogen are thought to weaken mucosal barriers and make tissues more prone to irritation,” which could lead to more ulcers in eg menopause and perimenopause.

And, the dentist added, “persistently raised cortisol can interfere with the activity of immune cells that look after wound repair,” meaning stress may prevent your sores from healing as quickly as usual.

“When hormones are out of balance, small injuries in the mouth may take longer to heal, and ulcers may appear without any clear trigger.” Autoimmune conditions may slow the healing process, too.

What should I do if I think I have hormone-related dental issues?

“People are often surprised by how much their mouth can hint at what is going on in the rest of the body. As a dentist, I cannot diagnose hormone conditions from your teeth alone, but I can spot patterns that suggest it is worth speaking to your GP or practice nurse,” Dr Ali ended.

He recommended keeping a diary of your symptoms, asking a GP for a hormone or blood test if symptoms continue, visiting a dentist if you have any dental concerns, increasing your hydration if you have a dry mouth, and using a fluoride toothpaste to protect your enamel.

Ask A GP: What Is ‘Superflu’, And How Can I Tell It From ‘Normal’ Flu?

Posted on 10/12/2025 by Boris Clair

Though the influenza H3N2 strain, a variant of the flu currently making headlines, has sometimes been termed a “superflu,” Dr Suzanne Wylie, GP and medical adviser for IQdoctor, told HuffPost UK that “the term ‘superflu’ isn’t a recognised medical diagnosis.”

Instead, she said, it usually describes, “A combination of genuine influenza, circulating Covid-19 variants, RSV, and other viral illnesses that overlap in symptoms and timing.

“This can make the overall picture feel more intense and prolonged than a typical flu season.”

This is not to say, however, that the NHS is not experiencing an extraordinarily busy flu season (they are), or that patients are not “experiencing symptoms that persist longer than usual”.

Here, the GP shared how to spot “normal” flu from what some might term a “superflu,” as well as why influenza might be so rife right now.

How can I tell a “normal” flu from a “superflu”?

Dr Wylie explained that her definition of what some might term a “superflu” is “co-infection with more than one virus, or catching a second virus before fully recovering from the first”.

In that context, she explained, “true influenza tends to come on very suddenly, often within the space of a few hours.

“High fever, profound fatigue, muscle aches, headaches, a dry cough and a sense of being completely ‘wiped out’ are characteristic. People often describe being unable to get out of bed or perform basic tasks.”

She added, “What’s sometimes labelled this year as ‘superflu’ is essentially this classic influenza picture, but with the added complication that many individuals are experiencing symptoms that persist longer than usual, lingering coughs, extended fatigue, and a slower return to normal activity.”

And, the GP said, many cases of what people believe to be flu are actually a bad cold or another respiratory infection. These “develop more gradually” than flu, “with runny noses, sore throats, congestion and milder fevers.”

You will typically still be able to function somewhat with a cold, she continued.

“The distinction can blur, especially when multiple viruses are circulating, but influenza tends to be more abrupt and systemically draining.”

Why is flu so bad this winter?

“Immunity in the population fluctuates year to year, depending on which strains have circulated previously and how closely the current strains match the [flu] vaccine,” she explained.

“If the circulating strain is one the community has not been exposed to recently, or if vaccine uptake has been lower, more people are left susceptible, leading to higher case numbers and more severe symptoms.”

The BBC notes that many people have not been exposed to the mutated H3N2 strain much in the past few years.

This is partly, Dr Wylie said, “the after-effects of the pandemic: reduced exposure to seasonal viruses over several years means people’s baseline immunity to common respiratory pathogens may be lower than it once was.”

And increased strain on healthcare may mean that people are waiting longer to get help for the flu, meaning they’re worse off by the time they’re seen, she added.

“Environmental and behavioural factors also play a role: winter gatherings, indoor living, and schools acting as hubs for virus transmission all contribute to a more intense season,” she continued.

“Many patients are also experiencing simultaneous stresses, poor sleep or chronic conditions that can make any viral illness feel harder to shake off.”

So, “the combination of genuine influenza, overlapping viruses, reduced background immunity and a challenging winter has created the sense of a particularly tough respiratory season.”

And while Dr Wylie is sceptical of the use of the word “superflu,” she advised: “If someone is unsure whether their symptoms are typical of a cold, flu or something more serious, it’s always sensible to seek medical advice, especially if symptoms are severe, prolonged or worsening.”

The Nighttime Routine Scientists, Dentists, And Longevity Experts Swear By

Posted on 09/12/2025 by Boris Clair

Longevity expert after longevity expert has said that the steps to a longer life are somewhat familiar, even boring; a good diet, enough sleep, and adequate physical activity are key.

But exciting research is happening within those. Which is why some scientists have advised on everything from when you eat your dinner to the best bedtime for better ageing.

Here, we’ll share some studies which might make your nighttime routine as conducive as possible for the best, and even most longevity-boosting, results:

Speaking to GQ, Valter Longo, director of the Longevity Institute at the University of Southern California, said that the longest-living people he’s tracked stopped eating 12 hours before breakfast the following day.

That may be, he said, because digesting food may interrupt your sleep and could mean food is stored in a different way.

So, if you’re an eight-hour sleeper, that could mean you stop eating four hours before you sleep and have breakfast right away.

Or you could stop eating three hours before sleep and wait an hour after waking to have brekkie.

Gum disease has been linked to a range of health issues, from heart conditions to tooth loss, irritable bowel syndrome (IBS), and even depression.

We don’t know exactly whether worse gum health comes from people having preexisting health conditions, which can make looking after your teeth harder, or if they actually cause the problems to begin with.

But speaking to HuffPost UK, Dr Jenna Chimon, a cosmetic dentist at Long Island Veneers, explained that gums are “living tissue connected directly to your bloodstream… bacteria and the toxins they release create a constant state of inflammation”.

Low-grade chronic inflammation has been linked to faster ageing and worse health outcomes.

So while again, we still don’t know exactly in which direction the gum health/all-body health connection flows, experts reccomend flossing anyway ― worst case scenario, you’ll have happier gums.

A 2024 paper listed sleep regularity as a “stronger predictor of mortality” than even sleep duration.

That means that when you go to bed might be more important than how long you sleep when it comes to your risk of death, though having either way too much or way too little sleep is also linked to an increased risk of premature death in the same paper.

Speaking to HuffPost UK previously, registered dietician and longevity specialist Melanie Murphy Richter, who studied under longevity researcher Dr Valter Longo at the University of Southern California, said, “Sleep is one of the most powerful longevity tools we have, and timing matters.

“Going to bed between 10pm and midnight and waking with the sun supports circadian rhythms, hormone balance, and cellular repair – all critical for healthy ageing,” she added.

It is true that some of us have a later chronotype, or a natural “night owl” body clock.

But a 2024 study by Stanford researchers suggested that no matter your natural preference, sleeping after 1am was linked to worse ageing outcomes.

“To age healthily, individuals should start sleeping before 1am, despite chronobiological preferences,” they wrote.

Doctor Shares Signs You Might Have ‘Hormonal Insomnia’

Posted on 02/12/2025 by Boris Clair

Even though I have insomnia, I didn’t recognise that I had a problem for years.

That’s because I thought the condition only meant struggling to fall asleep. But I have sleep maintenance insomnia, which means I wake up in the middle of the night and then struggle to return to the land of nod.

I heard the phrase for the first time last year. But I only read the words “hormonal insomnia” this week.

Speaking to HuffPost UK, Dr Giuseppe Aragona, GP and medical adviser for Prescription Doctor, explained that those with the condition “often have trouble falling asleep initially, wake during the night and struggle to return to sleep, or wake too early in the morning”.

But what does the term mean, why does it happen, and what can you do if you have it?

What is “hormonal insomnia”?

The term “refers to difficulty sleeping that arises as a result of changes or imbalances in the body’s hormone levels,” Dr Aragona explained.

“Several hormones play a key role in regulating sleep, including melatonin, which signals to the brain that it is time to sleep, and cortisol, which promotes alertness and can interfere with sleep if elevated at night.”

Reproductive hormones, like oestrogen and progesterone, can also lead to the condition because they, too, affect our sleep patterns.

So perhaps it’s not surprising that the GP said: “Hormonal insomnia is most commonly observed during life stages when hormone levels are changing significantly, such as during the menstrual cycle, pregnancy, perimenopause, or menopause, and may also occur in thyroid disorders or other endocrine conditions.

“These hormonal shifts can disrupt the body’s temperature regulation, circadian rhythm, and mood, all of which contribute to sleep disturbance.”

What are the symptoms of hormonal insomnia?

They’re quite like those of “regular” insomnia, Dr Aragona said.

“People experiencing hormonal insomnia often have trouble falling asleep initially, wake during the night and struggle to return to sleep, or wake too early in the morning.

“Sleep may feel fragmented and of poor quality, leading to daytime fatigue, irritability, poor concentration, and low mood.”

If your hormonal insomnia is linked to hormonal changes like menopause, you might notice other symptoms keeping you awake, like hot flushes and night sweats.

If a GP were to check for hormonal, rather than general, insomnia, the doctor tolf HuffPost UK, they “would typically explore a person’s life stage, hormonal history, and the timing and pattern of symptoms.

“It is also important to consider associated symptoms such as mood changes, night sweats, or bladder issues, and to rule out other causes of insomnia such as stress, poor sleep hygiene, sleep apnoea, or pain.”

Blood tests can help to rule out thyroid issues or hormonal imbalances, too.

What should I do if I have hormonal insomnia?

Dr Aragona recommends a blend of different strategies.

“Maintaining a consistent sleep routine, avoiding stimulants and screens in the evening, and keeping the bedroom cool, dark, and quiet can help,” he advised, while “Relaxation techniques such as mindfulness or breathing exercises can reduce stress and cortisol levels, making it easier to fall asleep.

“Addressing underlying hormonal symptoms, for example, through lifestyle strategies or, where appropriate, medical treatments for menopause-related symptoms, may also improve sleep.”

If your insomnia lasts for a long time ― some doctors put it at more than three nights a week, for three months or longer ― see a GP, said the expert.

Lastly, “General health measures, including regular exercise, a balanced diet, and avoiding excessive alcohol or nicotine, also support better sleep,” said Dr Aragona.

“Hormonal insomnia is usually multifactorial, so addressing lifestyle, behavioural, and medical factors together tends to be the most effective approach.”

A Sexologist’s 7 Rules For Great Sex During And After Menopause

Posted on 30/11/2025 by Boris Clair

Though you might associate menopause with hot flushes, that’s just one of 62 symptoms linked to the phase.

Menopause and perimenopause are also associated with changes to your sex drive and even differences in your vaginal and vulvar tissue.

And seeing as the entire menopausal process can last for decades, it seems unfair to expect people to navigate it without much guidance on their changing bodies and needs.

Which is why we spoke to licensed sexologist, relationship therapist and author at Passionerad, Sofie Roos, about how to establish a healthy sex life during and after menopause.

Here, she shared her seven rules:

1) Accept changes to your lust levels

“During and after the menopause, your lust tends to change. Some people get less interested in sex, while others [develop] a [stronger] desire,” Roos said.

“It’s also common to experience a different or deeper and more emotionally based lust than before.”

As much as possible, the sexologist advised, try not to “panic” about these changes.

“See it as a chance to discover something new, rather than trying to go back to how things used to be… if you can accept that things won’t be the same, you also open up the door for better pleasure than pre-menopause.”

2) Lube is your BFF

Vaginal dryness can increase during menopause thanks to changes in your oestrogen levels. This “tends to make sex uncomfortable, which puts many in a negative loop where they get less interested in sex due to it not feeling as good anymore,” Roos stated.

“Therefore, take the help of lube, ideally a silicone-based option of good quality, and make sure to use a lot – this will be a saviour!”

3) Take more time to warm up

Some research suggests that menopause may mean some people take longer to “get going” in the bedroom, as hormonal changes lead to different levels of sensitivity.

“This means that you should invest more time in foreplay, and switch up how you do it,” advised Roos.

“Try a sensual massage, kiss and cuddle longer, focus more on slow touches that build up in intensity, and don’t be afraid to take the help of sex toys such as vibrators, which can help blood to flow [more easily] to the vagina.”

4) Rediscover masturbation

Partnered sex is only one side of the equation here. Roos said menopause is a great opportunity to work out how to offer your own body what it needs, too.

“Discover new ways of turning yourself on, for example, by reading sex novels or watching new types of porn… invest in sex toys, especially vibrators, use lots of lube, and build up the pleasure [over] a longer time,” she stated.

“Also, be open to adapting and changing the way you masturbate based on how things feel and what works, and don’t give up if it takes some time to find solo sex that feels as amazing as before… You will get there eventually.”

5) Communicate with your partner

If you have a partner, they may benefit from learning about any changing needs, too, Roos said.

“Try to have a good, honest and respectful communication around intimacy. Boundaries and needs get even more important when the body changes, so make sure to open up [about] what feels good, what doesn’t work as it used to, and what you’re curious about trying.

“Invite and help your partner to help you have good sex, and don’t keep it to yourself, as that often leads to stress and anxiety, which is a real killer for [your] sex drive. It’s the two of you in this!”

6) Try pelvic floor exercises

“I really recommend strengthening the pelvic floor as that helps manage many menopause symptoms, especially symptoms related to sex… it leads to higher sensitivity, more pleasurable intimacy, and a better ability to orgasm,” said Roos.

A 2022 paper found that Kegels and lube both improved sexual function in menopausal women, with Kegels potentially being the more effective of the two.

7) Stay playful

It sounds obvious, but Roos said that remembering sex is meant to be fun is key to a better connection with your body – whether you’re pre-, post-, or mid-menopause.

“Switch the mindset of sex being something you need to perform, to it instead being a moment of emotional and physical intimacy, playfulness and… pleasure.

“The less pressure, the easier it is to find your own lust and sexiness during and after menopause,” she ended.

6 Supplements A Surgeon Warns Never To Take At The Same Time

Posted on 28/11/2025 by Boris Clair

I’m not going to lie, my morning routine has been permanently altered by learning that iron tablets may not perform as well when taken with tea or coffee.

I used to have mine with my morning cuppa, but the NHS suggested the drinks may affect how much of the mineral my body can absorb.

And according to NHS surgeon, author, and podcast host Dr Karan Rajan, “If you consume too much calcium, either in supplement form or in food, this can actually impact iron absorption” too.

In fact, he shared a few supplements that you shouldn’t take together in an Instagram Reel.

Which supplements shouldn’t you take together?

1) Calcium and iron

You already know that he doesn’t want us taking calcium and iron at the same time – he recommends consuming these supplements “at least two hours apart” for the best benefits, and says to take vitamin C alongside your iron.

In fact, the Mayo Clinic advises against taking calcium supplements alongside iron-rich meals, too.

2) Zinc and calcium

Additionally, Dr Rajan stated that “If you combine zinc with calcium, the zinc competes with calcium for absorption in the gut, so taking both together limits the effectiveness of both”.

He also recommended spacing these apart by two hours if you require both supplements.

3) Zinc and iron

Think that means you can sync your zinc and iron supplement times? Sadly, that’d be too easy, according to Dr Rajan.

“Iron at concentrations of 25mg or more can reduce zinc absorption,” he continued. If your iron tablets meet that level, take them “a few hours” apart from zinc.

4) Green tea or green tea extract and iron

Green tea or green tea extract can also impact iron absorption. Dr Rajan said not to drink either if you need to take iron supplements.

And a 2016 paper even found that excessive green tea drinking appeared to actually cause iron deficiency anaemia.

5) Vitamin C and vitamin B12

Vitamin C and vitamin B12 don’t mix well when taken together, the surgeon continued, as “vitamin C in high doses can reduce the amount of vitamin B12 that’s absorbed… take vitamin C at least two hours after vitamin B12”.

6) Zinc and magnesium

Oh, and look – our old friend zinc is back with more complications.

“If you take zinc with magnesium,” the surgeon said, “the zinc in doses above 140mg per day can compete with magnesium for absorption… so take them at different times of the day.”

However, this only seems to be the case for pretty high levels of zinc.

The ‘3-3-3 Rule’ A Doctor Uses To Tell Bad Sleep From Insomnia

Posted on 28/11/2025 by Boris Clair

Having the occasional bad night’s sleep isn’t anything to worry about in and of itself, the NHS says.

But if the issue lasts a long time or starts to affect your day-to-day life, it could be worth speaking to a doctor, as this might be down to conditions like insomnia.

Still, those terms can be a little tough to navigate. How long is “a long time”? It feels like everyone complains about feeling tired – how can we tell “normal” fatigue from sleep-disorder-level exhaustion?

Here, doctor and Fellow at the Royal College of Anaesthetists, Dr Sunny Nayee, shared the “3-3-3 rule” he uses to tell bad sleep from a more lasting issue.

What is the “3-3-3 rule”?

“If you experience disrupted sleep at least three nights a week for at least three months, medical practitioners no longer regard it as lifestyle related but in the realm of insomnia,” Dr Nayee said.

He encourages those concerned to ask themselves three questions:

Do you experience poor sleep for a minimum of three nights?
Have you experienced poor sleep hygiene for at least three months?
Does poor sleep impact at least three aspects of your day (fatigue, brain fog, changes in mood, lack of concentration).

After all, he stated, insomnia is usually measured by how you feel in the daytime, not what you struggle with at night.

“A common misconception is that people think insomnia is staring at the ceiling and not sleeping at all,” he wrote.

“However, it’s defined by the impact it has throughout the day. If you find that poor sleep hygiene is having an instrumental impact on your mood, concentration and ability to function, then it may be considered a clinical condition.”

What if I think I have insomnia?

Per the NHS, insomnia is not a life sentence: it is often linked to stress, booze, a poor sleeping setup, or rooms that are too hot or cold, and “usually gets better by changing your sleeping habits”.

The health service recommends going to bed at the same time every day, exercising regularly, ensuring your room is dark and quiet, using comfortable bedding, and unwinding for at least an hour before bed, ie by reading a book.

If changing your sleep habits doesn’t work, if your sleep issues have been going on for months, and/or if your insomnia is “affecting your daily life in a way that makes it hard for you to cope,” speak to your GP.