Tag Archives: Health

This Blinking Trick Could Help You Fall Asleep In Just 60 Seconds

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I struggle to get to sleep at the best of times, an issue the recent onslaught of heatwaves hasn’t helped.

All the ‘pink noise’, delayed bedtimes, and even electricity changes have helped somewhat. But I’m always on the lookout for new tips – especially those that involve minimal effort.

Luckily, TikToker Helena Kennedy shared one of those in a recent clip, in which she revealed tips from her psychiatrist that helped her to defeat insomnia.

One of them involved blinking for a solid minute. So, we thought we’d find out whether it works.

How can blinking help you get to sleep?

Kennedy claimed blinking fast for 60 seconds means your eyes “get tired and trick your brain into sleep mode”.

A 2013 study found that blinking gives your brain a temporary “reset”, while 2017 research suggests blinking is treated “like a tiny nap” by your brain. It can decrease time perception by as much as 50-70%, researchers found.

But does that mean blinking will serve as a fast pass to the land of nod?

Well, speaking to Bustle, Livvi DiCicco, a sleep science coach with Sleepopolis, said it might, mostly because it serves as a distraction, which can be helpful if you’re lying in bed awake for more than 30 minutes.

Additionally, the expert said it can help to mimic your body’s natural sleeping cues, which may help your brain to realise it’s time to switch off.

How else can I get to sleep?

Morning light is uniquely helpful for orienting your body clock, which some researchers suggest is more important than actual sleeping hours for feeling reset. Therefore, going on a morning walk may help to get your Circadian rhythm in order.

Some studies suggest there could be some serious benefits to “clock blocking”, or refusing to look at the time when you get up in the middle of the night (I also swear by this trick).

And in a previous interview, sleep expert Dr Nerina Ramlakhan from Oak Tree Mobility told me “there’s a form of insomnia… called ‘orthosomia’, a term for the obsession with getting a good night’s sleep”.

In other words, try not to panic too much about your kip; it might paradoxically hurt you more than it helps.

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The Washing Machine Temperature A Doctor ‘Doesn’t See The Point In’

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You might already know that overloading your washing machine drum dooms your clothes to longer-lasting dampness – but did you know it could also shorten your appliance’s lifespan?

Additionally, Lenor says we should consider shaking our clothes before bunging them into the dryer, as that helps to “extract surplus water and damp”.

And apparently, the temperature at which you set your washing machine matters much more than we think, according to doctor and broadcaster Dr Xand van Tulleken.

Speaking on BBC Morning Live, he said he doesn’t “see the point” in one setting in particular, as it neither kills off germs nor saves you much money.

Here’s the most “useless” washing machine temperature

Dr van Tulleken started off by saying that 90°C is usually a bit excessive, as it “almost boils” your clothes.

Though it does “kill” germs, the doctor joked that “whatever’s happened” to garments that need that extreme a heat setting likely means they need to be binned anyway.

If your household has an infection like Norovirus, Dr Van Tulleken stated you’ll probably be best off washing on a 60°C cycle.

Then he added, “personally, I don’t see the point in 40°C… it’s too hot to be cheap, and it’s too cold to kill [germs]”.

The NHS has advised patients who spend time in hospital to wear clothes that can be washed at 60°C to avoid spreading bacteria like Clostridium difficile (C.diff).

Any lower, and the germs will likely survive.

But what if I’m not sick?

Most of the time, if you’re not unwell, 60°C is excessive.

But even then, Dr van Tulleken (and consumer advocacy publication Which?) say 40°C isn’t ideal.

30°C “gets the job done,” the doctor shared (Which? found that on average, switching from 40°C to 30°C saved 38% energy, or about £24 a year).

Personally, though, the doctor is a “20°C guy for everything” except his workout clothes.

Which? wrote that this saves 62% energy or £39 a year compared to 40°C; they recommend washing at either 20°C or 30°C where possible.

Though this may leave your washing machine drum a little less boil-wash-clean than higher temps, that’s resolved by simply running “a monthly hot maintenance wash (60°C with the machine empty and washing machine cleaner in the detergent tray)”.

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RSD May Be ‘Common’ With ADHD – Here Are Its Symptoms

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Rejection-sensitive dysphoria, or RSD, is not an officially recognised diagnosis, the Cleveland Clinic says. But it is sometimes used in connection with formal diagnoses, like ADHD.

“This condition is linked to ADHD and experts suspect it happens due to differences in brain structure,” the Cleveland Clinic adds.

ADHD resource ADDITUDE calls RSD a “common ADHD trait”, though experts are in disagreement about whether it’s a trait or side effect. Nonetheless, a 2024 paper suggested a strong relationship between the two.

So, what exactly is RSD?

RSD is an extreme sensitivity to feelings of rejection. The term’s last word, “dysphoria”, comes from an Ancient Greek word meaning “uncomfortable” or “hard to bear”.

Cleveland Clinic says: “While rejection is something people usually don’t like, the negative feelings that come with RSD are stronger and can be harder to manage or both.

“People with RSD are also more likely to interpret vague interactions as rejection and may find it difficult to control their reactions.”

For those with RSD, something which might be a throwaway comment for one person can come across as a hostile, hurtful insult.

It may be linked to issues with emotional regulation, which neurodivergent people and those with personality disorders might struggle with more.

What are the signs of RSD?

People-pleasing, overreacting to perceived rejection, and struggling to interpret vague or neutral interactions as anything other than bad are common signs, the Cleveland Clinic says.

Feeling easily embarrassed or self-conscious, having low self-esteem, avoiding projects or tasks that include a risk of failure, and being preoccupied with perfection can also be symptoms.

It may be passed down genetically.

NHS Devon Partnership Trust writes that while “people with ADHD might identify with the definition of RSD… it won’t be given as a diagnosis in the UK”.

But while you are unlikely to receive a formal RSD diagnosis, you should speak to a doctor if you’re experiencing persistent difficulties with: attention, mood, focus, sensory processing, social interactions, or learning that disrupt your day-to-day life.

According to private medical centre, the Dr Jenni Clinic, talking therapies and emotional regulation techniques might help manage RSD. Some ADHD medications can also support emotional regulation, “reducing the intensity of RSD symptoms”.

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I Love ‘Fibremaxxing’ – But Does A Dietitian Think It’s A Good Idea?

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You probably shouldn’t stick to the social media-beloved carnivore diet, heart health experts say – it may end up raising your “bad” LDL cholesterol.

But what about “fibremaxxing,” a recent TikTok obsession which sees some creators eat more fibre in their breakfast than most people eat in an entire day?

I’ve been on the fibre bandwagon for a long time. It’s linked to lower bowel cancer, dementia, and heart disease risk, but 90% of us fail to hit the recommended 30g a day.

Those stats have encouraged me to get 24g of the nutrient in before dinner and devise a breakfast recipe that contains half your daily intake (I suppose I, too, am a fibremaxxer).

Am I in the right, though? Though many of us lack the crucial carb, can “fibremaxxing” go too far?

My "fibremaxxed" breakfast

Amy Glover / HuffPost UK

My “fibremaxxed” breakfast

Most of us really could benefit from “fibremaxxing”

Registered dietitian Brea Lofton from Lumen shared that “most adults in Western countries really consume far less fibre than the general recommendation.”

On average, she said, adults hit 20-15g a day (as little as half the recommended amount).

“The gap in fibre can contribute to higher risks of cardiometabolic diseases, like type 2 diabetes, obesity, and even heart disease,” the dietitian added.

Oats, brown rice, legumes, beans, wholegrain versions of foods like pasta and bread, and fruits and veggies can all provide a fibre boost.

But the expert gave a word of caution; you should up your intake slowly, particularly if you didn’t eat much fibre before “maxxing” it.

Too much too soon can lead to “bloating, gas, cramping, constipation or diarrhoea, and nutrient malabsorption,” Lofton said.

“Diarrhoea and constipation can occur depending on the type of fibre, in addition to how much water an individual is drinking, and malabsorption can occur when consuming excessive amounts of fibre over a significant span of time.”

This might be especially noticeable for those boosting their fibre through fortified food or supplements, which she suggested “may not provide the same microbial benefits as whole foods.”

Upping your fibre isn’t for everyone, either

Though in general, more of us should eat more fibre, Lofton stated that older people, those with IBS, people in the post-surgery period, and chronically ill individuals might want to consult a doctor before eating more fibre.

Feelings of fullness when you haven’t eaten much, a bloated, gassy, or “upset” stomach can all reveal you’re doing too much, too soon.

This happens because “the extra bulk and water absorption properties of fibre can cause intestinal muscles to contract more than usual, sometimes leading to cramping or discomfort,” regardless of your health status.

“The overall message is that fibre is foundational, but more isn’t always better,” Lofton concluded.

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This Is The Worst Position To Sleep In If Heartburn Wakes You Up At 3AM

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As someone with insomnia, I struggle to get to sleep in the first place. I’m not alone – 21% of us find it hard to nod off at least once a week.

So when we do finally reach dreamland, it’s pretty unpleasant to be yanked out of it by heartburn or indigestion.

One paper called nighttime heartburn an “under-appreciated clinical problem that impacts sleep and daytime function” among adults with gastroesophageal reflux disease (GERD).

Meanwhile, some researchers think indigestion and acid reflux create a vicious cycle; they affect your sleep, which may in turn increase your risk of indigestion, and so on.

Though you should see a GP if you have indigestion often, if it comes alongside other symptoms (like iron deficiency anaemia, pain, trouble swallowing, and weight loss), doctors like GI surgeon Dr Karan Rajan say that sleeping on one side over another may help for one-off cases.

Don’t sleep on your right side

Your stomach is not a perfectly balanced or symmetrical organ.

Instead, it’s curved, with much of its bulk (which contains the acid that causes indigestion and heartburn) lying on the left-hand side.

That bend means that it’s harder for stomach acid to make its way into your oesophagus because it’s got a steeper curve to climb than your more gently sloping right-hand side.

Per the Gastrointestinal Society: “Due to gravity, the shape of the stomach, and the angle of the connection between it and the oesophagus, sleeping on your left side can greatly reduce reflux.”

“By the same principle, if you lie on your right-hand side, at this point the stomach and its contents are slightly higher than the lowest of your sphincter,” Dr Karan Rajan agreed.

That means “more chance of reflux back into the oesophagus,” which creates that horrid indigestion burn.

What else can I do to reduce the risk of nighttime indigestion?

The NHS says that indigestion is common and is usually “not a sign of anything more serious… you can treat it yourself.”

Solutions can include cutting down on coffee, tea, and booze, raising your stomach above your head when you sleep and avoiding eating closer than thre to four hours before bedtime.

Skip spicy, fatty foods if you’re struggling with indigestion, don’t smoke, and speak to your pharmacist about getting over-the-counter treatments if needed.

The health service adds you should see a GP if you:

  • keep getting indigestion
  • are in severe pain
  • have lost a lot of weight without meaning to
  • have difficulty swallowing (dysphagia)
  • keep being sick
  • have iron deficiency anaemia
  • feel like you have a lump in your stomach
  • have bloody vomit or poo.
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Let’s Settle This: Is Psyllium Husk Really ‘Nature’s Ozempic’?

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GI surgeon Dr Karan Rajan seems pretty fond of psyllium husk.

In a video posted last year, he extolled the virtues of the cheap, soluble fibre-rich supplement, explaining it can help to cure both constipation and diarrhoea.

It is also, he added, pointing to this 2021 review of studies, “useful in some types of IBS.”

But the surgeon never claimed, as others have, that the beneficial addition is “nature’s Ozempic.”

On social media, doctors like Dr Enaka Yembe claim that psyllium husk is a “poor man’s” alternative to GLP-1RI injections, or weight loss jabs like Ozempic or Mounjaro.

But Dr Duane Mellor, spokesperson for the British Dietetic Association, said: “There’s no magic secret to the effects of psyllium husk – and most high fibre foods, like pulses and oats, will have a similar appetite curbing impact.”

So, we asked doctors what’s really going on.

There is some merit to the argument, but doctors don’t think it stacks up

Dr Brynna Connor, a family doctor and healthcare ambassador at North West Pharmacy, said that psyllium husk really can support weight loss.

“Psyllium husk is a soluble fibre that absorbs water after consumption, which turns it into a gel-like substance that expands in the stomach,” she told HuffPost UK.

“This gel takes more time for your body to break down, which prolongs the feeling of fullness,” – which is the effect that weight loss injections aim to achieve, but through mimicking the GLP-1 hormone, instead.

Registered dietitian Avery Zenker added that, “Eating fibre can support the body’s own GLP-1 response,” though she adds, “it’s important to understand that this effect is much more modest and variable than what’s seen with GLP-1 medications like Ozempic.”

So, Dr Connor pointed out, “calling it ‘nature’s Ozempic’ is misleading, as psyllium husk and Ozempic are two very different substances that function differently in the body.”

Additionally, she shared, “There haven’t been any head-to-head studies comparing the effects of psyllium husk and Ozempic on weight loss (however, the individual studies of psyllium husk and Ozempic show that Ozempic leads to greater weight loss).”

Does this mean psyllium husk isn’t helpful?

Not at all. Zenker says that, “Psyllium husk and oats are great sources of soluble fibre, which slows digestion, helps stabilise blood sugar, and can support a feeling of fullness.”

It can also boost your microbiome, she stated.

Fibre is key to good heart, brain, and gut health, and even a reduced risk of bowel cancer. 90% of us do not eat the NHS-recommended 30g of fibre daily; the supplement may help you reach that goal.

Still, while psyllium husk is a welcome addition to many peoples’ diets (though you should consult your GP if you have a history of Crohn’s or intestinal blockages), no, it is not “nature’s Ozempic.”

Help and support:

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Keep Waking Up At 3AM? This Diet Change May Help Within 24 Hours

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I’ve had insomnia for years, a condition which I know is bad for my brain and physical health.

But for some reason, very little sticks. I have tried getting out of bed if I can’t get back to sleep, “clock blocking,” getting some morning sunlight, and even “paradoxical intention” – some of those have been more successful than others. t

Still, a new paper published in Sleep Health has linked a better diet to improved sleep in just 24 hours.

It promises to decrease the likelihood of “fragmented sleep,” or shifting from heavy to lighter sleep. This is linked to waking up in the middle of the night and not being able to return to your slumber.

“Dietary modifications could be a new, natural and cost-effective approach to achieve better sleep,” one of the study’s senior authors, Dr Esra Tasali, director of the UChicago Sleep Centre, told the university.

Eating enough fruit and vegetables might prevent middle-of-the-night wake-ups

The researchers asked participants to wear wrist monitors which tracked their sleep patterns while also tracking and reporting their food intake.

After comparing the diets of participants to their sleep patterns, the scientists found that those who ate less sugar, stuck to the CDC-recommended consumption of five cups of fruits and veggies a day, and consumed more whole grains had less sleep fragmentation.

Those who reach the fruit and veg consumption may be as much as 16% more likely to enjoy continuous sleep, the scientists found. Improvements were seen among non-fruit and veg eaters who went on to consume enough of both in as little as a day.

“16% is a highly significant difference,” Dr Tasali shared.

“It’s remarkable that such a meaningful change could be observed within less than 24 hours.”

More research is needed to find the exact relationship between diet and sleep

Though this study is promising, more research is needed to find out why and how food appears to be linked to our sleep.

Still, Dr Marie-Pierre St-Onge, director of the Centre Of Excellence For Sleep And Circadian Research at Columbia, said it’s an encouraging reminder that “Small changes can impact sleep.

“That is empowering – better rest is within your control,” she added.

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‘Pink Noise’ May Hold The Secret To Deeper Sleep

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Though I’ve had insomnia for years, I’ve managed to find some tools to help me stay asleep at night.

“Clock-blocking”, getting out of bed when I can’t get back to sleep, and even enjoying a morning stroll have all helped me recover from my 3am wake-ups.

So, too, does my Bluetooth eye mask, which allows me to play “white noise” as I slumber.

But speaking to HuffPost UK, sleep expert Dr Deborah Lee from Doctor Fox (who’s paired with Bed Factory Direct) said it shouldn’t be the only sound in my arsenal.

“Certain types of background noise, also known as coloured noise, can actually improve sleep quality, reduce overnight disturbances and also help you fall asleep quicker,” she told us.

One of those is “pink noise”, which the doctor revealed is best for deep sleep and even memories.

What is pink noise?

I’ll admit I’d never heard of the noise until Dr Lee told me about it.

But it turns out it’s a pretty technical term: pink noise, also known as 1/f noise, fractional noise, or fractal noise, contains all audible frequencies.

Though white noise offers the same range, pink noise decreases the intensity of sound at a rate of three decibels per octave.

Basically, that means “pink noise is a slightly deeper version of white noise,” Dr Lee said.

“An example of pink noise would be rustling leaves or ocean waves – some sounds that people find extremely relaxing.”

The doctor added: “Pink noise has been shown to enhance deep sleep, but also improve memory.”

A 2020 paper found that participants who listened to an increasingly quiet pink noise machine while falling asleep not only nodded off faster, but slept deeper.

Research from 2022 also suggested that older adults who fell asleep saw an increase in slow wave sleep, linked to memory consolidation.

What are some types of pink noise I can listen to at night?

You can find pink noise playlists or even buy a pink noise machine (though they’re harder to find than white noise options).

“Everyone’s brain responds differently to sounds,” Dr Lee said. “However, what is clear is that the right kind of noise, when used consistently, can make a huge difference in not just getting to sleep, but staying asleep too.

“It’s worth playing around with different sounds to find the right sound for you, as not everyone will have the same response.”

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Keep Getting Running Injuries? The ‘UHBE’ Test Could Reveal Why

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You may already know how many sit-ups and push-ups you’re meant to be able to do by age and gender, as well as how long you’ll ideally be able to hold a plank or stand on one leg.

These can measure everything from your biological age to your dementia risk.

But what about your balance and stability – factors Harvard Health says can influence your risk of falling and injury, and which are key to pain-free running?

The key to ensuring those are in the best possible nick, they add, is strengthening your core (a group of muscles that extends far beyond the six-pack abs you may associate with a strong core).

As it turns out, the best way to test your core strength also seems to reveal the strength of your hip flexors too – all key muscles to prevent running injury.

Try a unilateral hip bridge endurance test (UHBE)

A 2016 paper sought to find the best way to measure core strength at a clinical level.

The scientists assessed two common core stability tests: the trunk stability test (TST) and the unilateral hip bridge endurance test (UHBE).

The TST is essentially a push-up test. It asks participants to lie face down on the ground and push their body up with their hands planted on the floor.

Their back, shoulders, and knees should not sag or dip. This test is scored from 0-3, with 0 meaning they failed to complete the move and had pain (3 is a perfect, pain-free push-up).

The unilateral hip bridge endurance test asks people to lie down flat and lift their hips up from the surface they’re lying on, lifting one leg.

They are asked to keep their hips straight, avoiding dipping up buckling, for about 10 seconds. Pain, inability to complete the move to the full 10 seconds, and not feeling the move in your glutes can all be signs of issues.

Researchers found that compared to the TST, the UBHE test seemed to be far better at gauging your core strength, especially as it relates to your lower body.

It’s also a great way to assess your glute and hip strength, and because it’s a unilateral move, you can see whether one side is weaker than the other.

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How can I improve my core and hip strength?

Ironically, the move UBHE test emulates – a single-leg hip bridge – can help to grow and stabilise your lower core and hip flexors.

Trying a front plant with a banded hip extension or trying a standing knee lift can also help, Runner’s World says.

Harvard adds that something as mundane as housework and gardening can strengthen your key stability muscles too.

Whichever weakness or imbalance you need to address, though, the UBHE test may be an underrated way to find out about it in the first place.

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