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.
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“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”.
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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.”
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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.”
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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.
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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.”
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.
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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.
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”.
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.
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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.
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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.
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“To age healthily, individuals should start sleeping before 1am, despite chronobiological preferences,” they wrote.
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.
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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.”
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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.”
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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.”
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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.”
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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.
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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.”
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.
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“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!”
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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.”
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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.”
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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.
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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.
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“The less pressure, the easier it is to find your own lust and sexiness during and after menopause,” she ended.
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.
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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”.
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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.
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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”.
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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.
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.
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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.
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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.
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“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”.
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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.
What’s the capital of Canada? Uh-oh. Ottawa? Do Americans typically know that?
I tried to respond to my new internist, but the answers didn’t flow from me. Each one caused a stutter the size of Mariana Trench — and it terrified me.
Plus, I was twitching so badly, my arms were practically useless.
I’d been in the hospital for a month. Zach, my husband, was at home in our apartment taking care of my newborn baby with my mother. It wasn’t easy for them: small apartment, new baby, one bathroom, my life hanging in the balance.
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For the last few weeks, I’d been cycling in and out of the ICU. Zach had even gotten “the talk” — a doctor had called in the thick of the night to tell him that I might not make it home. Many thought I would likely not survive. They didn’t fully know what was wrong with me, except that everything was going wrong with me.
Four weeks earlier, I had my baby by C-section. Moments later, I was rushed into another surgery because my vitals started to plummet and I was bleeding out rapidly.
I didn’t even get to hold my baby. There was no skin-on-skin — only chaos, panic, and then I didn’t wake from my anesthaesia. It was a living nightmare. I did wake up eventually, and four days after giving birth, I finally met my daughter before she went home — without me.
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After having my baby, I endured three rounds of ICU intubation, multiple abdominal surgeries, a body full of blood clots, heart failure and kidney failure with a dash of severe sepsis and pneumonia and a long list of other scary conditions I’d never want to Google. I was a forever-changed, half-dead person.
Once I was removed from the ventilator for the final time — and I was able to speak again — a rotating cast of doctors visited me every day, and told me different things about my condition. It felt like some absurdist theatre play. I had practically the same conversation over and over and over in a spin cycle of frustration and a maze of murky next steps.
My case was especially challenging because I had so many bodily systems failing and that required a slew of doctors. I had a fetal maternal medicine team, residents, an internist, a cardiologist, a hematologist, a nephrologist, an infectious disease specialist, a pulmonologist, a surgical team and maybe a few others I’ve forgotten.
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“I’m a project manager at my day job, and you all have got to get organised working across fields,” I complained to one of my many physicians. “Everyone is telling me something different.”
In response to my speaking up, my doctors finally put a text chain together so they could all communicate in one place.
It’s possible that text chain saved my life — and it may never have been created if I hadn’t said something.
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Photo by Becca Murray
“This is a moment from my nine months on dialysis in 2022,” the author writes.
I realised, if I was going to live, I’d have to project-manage my recovery. I had power. I could assert myself. My doctors cared deeply about my survival, so I reasoned it was time to start asking them for what I needed instead of passively riding my tidal wave of medical torment. My skin was grey and my kidneys didn’t work, but I wasn’t weak — not where it counted the most. I had my mind and I had my voice back, so I needed to use it.
I was many tests away from an official diagnosis but my wise haematologist had a theory that I have a particularly nasty disease called atypical haemolytic uremic syndrome, or aHUS. It’s wildly rare and kills a lot of people who get it. The disease strikes women in particular because it often hides in the body until a trigger — like pregnancy — sets it off.
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After a few stable days, I began to feel a progressively increasing shake and stutter in my body. I tried to project manage by sharing my new symptoms with my doctors. “This isn’t me,” I said. “Something else is really wrong.”
My newly assigned internist told me it might be a side effect of my medicine. Other doctors suggested I was stressed and recommended I take clonazepam to ease my anxiety.
Suddenly, a few hours later, everything in my perception began mysteriously repeating three times in a row, like being stuck in a horrific deja vu loop, and then I could no longer speak.
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It turned out my body was poisoning my brain with toxins because my kidneys were failing. I desperately needed dialysis, but there were no machines available at this massive cutting-edge hospital… and my nightmare continued longer than it should have.
I was beyond angry and frustrated. Despite constantly keeping my many providers apprised of my symptoms, I was now at the point of toxic encephalopathy and experiencing aphasia and nervous system tremors with deja vu.
Why had I been dismissed when I spoke up about the warning signs I was experiencing?
The data doesn’t look fondly on the system. A 2009 study showed middle-aged women with the same heart disease symptoms as men were twice as likely to be diagnosed with a mental health issue. The Journal of American Heart Association found that women possibly experiencing a heart attack wait 29% longer in ERs than men.
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Recently, the CDC reported 1 in 5 women experience mistreatment during their pregnancies, and the stats are markedly worse for Black women, resulting in higher rates of tragic maternal mortality.
I know that doctors often have it rough in a broken system. I sympathise with their challenges and fatigue. But it should be on the medical industry and educational institutions — not patients — to make strides to overcome these pressures.
I am also not saying we should always distrust our doctors. I believe in science and I believe in their training and expertise. But after everything I experienced, I now know there are ways patients can better support our providers, and I know that engaging with them and playing an active role in our care is not only vital — it can mean the difference between life and death.
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Now, I approach health care differently.
Courtesy of Taylor Coffman
The author on vacation with her husband and daughter.
While doctors certainly have knowledge and training that I do not, I am an expert on myself. We work together and truly listen to each other to make the best decisions about how to treat my conditions. I urge them to communicate in a clear way that helps me understand exactly what is happening and I continue to voice my concerns until I am satisfied that they understand what I’m experiencing.
When I know something is wrong, but I’m not sure exactly what, I become a researcher. I organize a list of bullet points about what I am feeling in the notes app on my phone and bring it to my appointment.
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I also do my homework. Though many doctors say they hate it when patients look for information on the internet — and Googling symptoms can lead to trouble — a new study shows it may not be as harmful as once thought, and there are many great digital resources to consult.
If I want a test or procedure that a doctor doesn’t agree I need, I ask them to annotate my request in the notes. Written records have weight. I also often ask medical professionals if it’s okay to record the appointment using my phone’s voice memo recorder.
When we see doctors, we’re often overwhelmed by all of the information we’re receiving and the big emotions we’re feeling and it’s amazing how much we can miss.
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My current doctors are invested in my care and I like them all. But, at the end of the day, it’s a relationship based on their ability to keep me well. If I don’t see progress, I get a second opinion, and it’s okay if they know that. It’s not personal. These doctors often end up consulting each other.
Most people don’t want to be a squeaky wheel, but be a squeaky wheel. Research showsbeing an empowered patient can improve health outcomes. I respect boundaries and I’m kind, but I’m insistent. If I commit to a plan with the doctor, I don’t slack. It’s not always easy, but when I’m doing everything that’s asked of me, if a treatment doesn’t work, then it’s not on me.
Five grueling weeks after giving birth, I finally went home to my baby. It turned out that my hematologist was right — I do have aHUS.
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Today, I’m doing quite well by chronic rare disease standards. There is no cure for aHUS, but it’s one of the very few rare diseases with an approved treatment. After nine months of dialysis, my kidney regained some function and left me with stage 3 kidney disease. I currently get infusions every eight weeks to keep my aHUS from causing more damage, but otherwise, I’m busy being a mom to my active toddler.
While the experience was a roller coaster, I did find my voice in that hospital bed. I learned the importance of advocating for my needs and, most crucially, to trust myself when something is wrong.
This piece was originally published in February 2024 and is being rerun as part of HuffPost Personal’s “Best Of” series.
Taylor Coffman is a multi-hyphenate creative from the East Coast. As an actor, Coffman has recurred on HBO’s “Silicon Valley” directed by Mike Judge, CBS’s “Life in Pieces,” Rachel Dratch’s “Late Night Snack,” and has appeared in Ryan Murphy’s “FEUD.” Behind the scenes, she worked for many years at Jimmy Kimmel Live; one of the nation’s most listened-to NPR stations, KPCC; and in podcasting at LAist Studios. She lives in Santa Monica with her musician husband, Dustbowl Revival’s Zach Lupetin, her daughter and a very needy rescue dog named Sunny.
Here, we spoke to Dr Giuseppe Aragona, GP and medical adviser for Prescription Doctor, about why “Nordic walking” seems to be so good for us – and how it stacks up against the oft-repeated 10,000 steps rule.
What is “Nordic walking” and is it better than 10,000 steps?
Nordic walking involves using two poles to propel yourself as you walk. It was first popularised in the ’90s by skiers, hoping to build their strength off-season.
Because it involves the use of your torso and arms, it engages more of your muscles (up to 90% vs regular walking’s 50-ish %, Harvard Health said).
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“In many ways,” Dr Aragona told HuffPost UK, “it offers advantages over simply aiming for 10,000 steps a day”, provided you move enough to meet fitness recommendations.
“What we now know is that meaningful health benefits can be achieved with far fewer steps, and that the quality and intensity of movement matter just as much as the number of steps taken.”
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Nordic walking may be a more vigorous activity, the GP continued, because it gets more of your body moving.
“Studies suggest it can increase energy expenditure by around 20% compared with ordinary walking at the same speed, so people often achieve a moderate-intensity workout more quickly,” she stated.
“For most adults, around 150 minutes of moderate-intensity activity per week is the recommended target, and Nordic walking is an excellent way to meet that… Nordic walking can make each step ‘count’ a little more towards cardiovascular fitness.”
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Who might benefit most from “Nordic walking”?
Dr Aragona explained that the technique is an excellent choice for those suffering from joint pain, “including those with mild-to-moderate osteoarthritis”.
That’s because “The poles act almost like a support system, distributing some of the body weight through the arms and reducing the load going through the hips, knees, and ankles. This can make walking more comfortable and allow people to walk further or more confidently than they might otherwise manage.”
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Additionally, Nordic walking encourages better posture and a longer stride – both of which the GP says can reduce stiffness.
And the added stability and balance the poles offer “can reduce the fear of falling and allow [people] to remain active, important for joint health in the long run”.
The sport, which is often associated with older people, can “be an excellent full-body workout for any age group,” as “It strengthens the core, improves coordination, and provides a cardiovascular boost without the higher impact of running,” Dr Aragona shared.
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“Younger adults who find walking ‘too easy’ often enjoy the increased challenge and pace they can achieve with poles,” she ended.
“It can also be ideal for people recovering from injury, those who want a low-impact form of cross-training, or anyone looking for an outdoor activity that improves fitness and strength simultaneously.”
Waking up at 3am is a surprisingly common experience – and there are plenty of reasons why it might happen.
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“During a typical night’s sleep, we go through multiple 90-minute cycles that include different stages of sleep, from light to deep and REM sleep,” the doctor said.
“Around 3am, most people are transitioning between cycles, and the sleep tends to be lighter at this point.”
This transition makes us “more susceptible to waking”, suggested the pro, especially if there are external disturbances such as noise, light, temperature changes or even the urge to use the toilet.
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But if you find yourself waking up multiple times throughout the night to pee, including a 3am dash to the loo, did you know it could signal an issue with your breathing?
Why your nighttime toilet trip and breathing could be linked
Nocturia, or nocturnal urinary frequency, is an issue characterised by needing to wee more than once throughout the night.
It can be caused by a range of factors, one of which is obstructed breathing.
Per the Sleep Foundation, “OSA affects the hormones that control urine production, leading to more frequent urination”.
In a post shared on Instagram, dentist Dr Mark Burhenne (@askthedentist) explained the mechanisms of this further: “When your airway collapses during sleep, you keep trying to breathe against a closed airway. This creates massive negative pressure in your chest that stretches your heart muscle.
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“Your heart responds by releasing a hormone called ANP (atrial natriuretic peptide) that tells your kidneys to dump sodium and water.
“Normally during sleep, your brain releases ADH (antidiuretic hormone) that tells your kidneys to CONSERVE water – so you can sleep through the night without peeing. But ANP actively SUPPRESSES that protective ADH signal. So you’re not just making more urine – your body’s brake system gets shut off too.”
He concluded that this means your body is “both actively MAKING more urine” and “blocking the signal that would conserve water”.
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What to do about it
Dr Burhenne recommended tracking your nighttime pee breaks, as once a night might be normal, but two or more times “is a red flag”.
If you are waking up two or more times to pee, he urges you to consider: “Do I snore? Wake up exhausted? Have a small/recessed jaw, crowded teeth, or a history of retractive orthodontics?”
And if this is the case, he recommends speaking to a professional.
Sleep apnoea can be serious if it’s not diagnosed and treated, warns the NHS.
Treatment typically involves wearing a CPAP machine to improve your breathing while you sleep.
Alternatively, you might be offered a mandibular advancement device (a gum shield-esque device to hold your airways open when you sleep) or surgery to help your breathing.
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Exercising regularly, sleeping on your side, losing weight if you’re overweight and adopting good sleep hygiene habits might also help.
But one little-known effect of the winter weather is that it can also trigger or worsen a range of dental problems, according to Dr Raj Juneja, principal dentist at Face Teeth Smile Dental Clinics.
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So, in the spirit of staying informed – and preventing any issues from cropping up when the worst of the cold weather hits – here are just some of the ways cooler climes can impact your gnashers.
1. Tooth sensitivity
Dr Juneja said one of the most frequent issues dentists see during winter is tooth sensitivity.
When your tooth enamel (the outer layer of your teeth) becomes worn or thin, the underlying dentin and nerves are more exposed.
This means external stimuli – like hot or cold substances (yes, your morning coffee en route to work is very much included in that) – can reach the nerve and cause a sharp, shooting pain.
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If you’ve noticed a bit of sensitivity, the dentist advises using a desensitising toothpaste and a soft-bristled brush, as well as avoiding acidic foods and whitening products that can thin the enamel further.
2. Cracked teeth and damaged fillings
Unfortunately, cold temperatures can also make teeth and dental restorations (like fillings and crowns) more brittle, said the dentist.
This is because when you go from warm to cold environments rapidly, your teeth can expand and contract slightly. Over time, this stress may lead to micro-fractures in enamel or even damage old fillings.
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If you notice pain when biting or temperature sensitivity in a specific area, Dr Juneja recommends scheduling a dental check-up promptly, as early detection prevents small cracks from turning into a bigger issue.
3. Dry mouth and chapped lips
It’s not just your teeth which might be feeling the strain as the winter weather hits, as you ramp your heating up, you might notice you have a dry mouth. This can lead to bad breath, tooth decay and discomfort, said the dentist. You might notice your lips feel positively desert-like, too.
Dr Juneja’s advice? Stay hydrated, use a humidifier at home, and consider sugar-free lozenges or gum to stimulate saliva flow. He also advises applying a protective lip balm to prevent cracked lips and corners of the mouth.
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4. Jaw tension and tooth grinding
Lastly, cold weather can cause people to clench their jaws or grind their teeth subconsciously, said the dentist, especially if you’re spending a fair bit of time shivering.
“This can worsen temporomandibular joint (TMJ) pain, lead to headaches, and wear down tooth enamel,” he said.
If you’ve noticed you’re a winter clencher, try relaxation exercises and keeping your face warm with a scarf. And don’t forget to ask your dentist about a night guard if you grind your teeth during sleep.
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Keeping on top of dental check-ups can also help flag any signs of tooth damage or decay early on.