Breathing and Breathwork - how getting the basics right can improve your health and wellbeing

The thyroid is an important gland and with many functions. Up to 10% of people have a thyroid disorder and in this episode I look at common presentations and how to keep your thyroid healthy.How thyroid hormone is made: https://www.ezmedlearning.com/blog/thyroid-hormone-synthesis-steps-pathwayHashimoto’s Disease - a common cause of hypothyroidism (underactive): https://www.mayoclinic.org/diseases-conditions/hashimotos-disease/symptoms-causes/syc-20351855Derbyshire goitre: https://pubmed.ncbi.nlm.nih.gov/15719162/Nutritional factors and the thyroid: https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/multiple-nutritional-factors-and-thyroid-disease-with-particular-reference-to-autoimmune-thyroid-disease/DBA9BAD5847376FA5E099B7ACC7556A2Iodine - a double edged sword: https://www.healthline.com/health/iodine-usesSelenium and the thyroid: https://pubmed.ncbi.nlm.nih.gov/37033262/Ashwagandha: https://www.liebertpub.com/doi/10.1089/acm.2017.0183Heavy metals and the thyroid: https://pmc.ncbi.nlm.nih.gov/articles/PMC3569681/Lioyhyronine (T3): Many people cannot convert T4 to T3 (a defect in the de-iodinase enzyme that loses the iodine molecule): https://thyroiduk.org/if-you-are-hypothyroid/treatment-options-for-hypothyroidism/treatment-options-for-hypothyroidism/liothyronine-t3/ Hosted on Acast. See acast.com/privacy for more information.

It’s the second commonest cancer in men across the world and increasing in incidence.In this episode I look at why it occurs and what we can do prevent it, manage risk and raise awareness.Hormones and their roles in prostate cancer: https://www.ceu.ox.ac.uk/news/largest-study-to-date-confirms-role-of-two-hormones-in-aggressive-prostate-cancer-risk#Benign prostatic hypertrophy (not cancer): https://www.mayoclinic.org/diseases-conditions/benign-prostatic-hyperplasia/symptoms-causes/syc-20370087Genetics and prostate cancer: https://medlineplus.gov/genetics/condition/prostate-cancer/#causesGleason grading of prostate cancer: https://www.pcf.org/about-prostate-cancer/diagnosis-staging-prostate-cancer/gleason-score-isup-gradeStress and prostate cancer: https://pmc.ncbi.nlm.nih.gov/articles/PMC5693840/Inflammation and prostate cancer: https://pmc.ncbi.nlm.nih.gov/articles/PMC4029103/#:~:text=These%20preliminary%20studies%20revealed%20that,score%207%E2%80%9310)%20disease.Exercise and prostate cancer: https://www.pcf.org/patient-resources/living-prostate-cancer/exercise-prostate-cancer/Toxins / cadmium: https://www.nature.com/articles/s41389-020-0202-7Dietary cadmium: https://bmccancer.biomedcentral.com/articles/10.1186/s12885-015-1153-9#Selenium supplementation: https://pubmed.ncbi.nlm.nih.gov/8971064/Prospective Japanese study on green tea: https://pubmed.ncbi.nlm.nih.gov/17906295/Calcium and red meat: https://www.nature.com/articles/6604331Green tea and diet: https://www.sciencedirect.com/science/article/abs/pii/S0306987722000792Movember.comBuy my book THE HEALTH FIX on sale price now: https://rb.gy/rzknqt Hosted on Acast. See acast.com/privacy for more information.

The amount of health information and practitioners are constantly growing and we have a choice about where we search for this information and advice.But how do you know who is reliable? How do you decide who to trust?I explore this and more in the episode. Gen Z and their health: https://www.healthline.com/health-news/tiktok-main-source-health-information-gen-z#56%25-of-Gen-Z-users-turn-to-TikTok-for-health-and-wellness-adviceGood cheap and fast - 2 out of 3: https://audioinsurgent.substack.com/p/fast-cheap-goodpick-twoDebates around vaccines: https://pmc.ncbi.nlm.nih.gov/articles/PMC10070776/What health means in a digital society: https://pmc.ncbi.nlm.nih.gov/articles/PMC5778676/#:~:text=DefinitionsYoutube Health: https://health.youtube/Trust in health - sources: https://www.bbc.co.uk/news/health-48663843Conflicts of interest: https://jamanetwork.com/journals/jama/fullarticle/2623608The role of influencers: https://www.tandfonline.com/doi/full/10.1080/1553118X.2022.2042694Covid vaccine injuries: https://www.nytimes.com/2024/05/03/health/covid-vaccines-side-effects.html Hosted on Acast. See acast.com/privacy for more information.

Narrative Medicine is an important art in a consultation involving both talking and listening. In this episode I look at why it is important and how it can help our health outcomes. AI in consultations: https://www.dailymail.co.uk/health/article-13169325/GP-AI-listening-auto-generate-patient-notes-confidential-medical-information-wrong-hands.htmlNeurodivergence: https://autietraumageek.medium.com/lost-in-translation-the-social-language-theory-of-neurodivergence-part-1-of-2-1963ba0073c5Data usage in medicine: https://bjgp.org/content/68/668/e146Pre-surgery anxiety: https://www.medicalnewstoday.com/articles/surgery-anxiety#pre-surgery-vs-post-surgery-anxietyThe therapeutic benefit of being heard: https://thelionmind.org.sg/the-importance-of-being-heard-enhancing-mental-health-through-active-listening/The seven C’s: https://www.conversationsinvitingchange.com/about/Narrative medicine - journal article: https://jamanetwork.com/journals/jama/fullarticle/194300A review of narrative medicine and outcomes: https://bmjopen.bmj.com/content/10/1/e031568Narrative medicine - good for both patients and clinicians: https://www.thepermanentejournal.org/doi/10.7812/TPP/23.116#AI and empathy: https://www.wavestone.com/en/insight/the-empathy-paradox-can-ai-connect-with-customers-in-contact-centres/ Hosted on Acast. See acast.com/privacy for more information.

Community as a cure? We often think of healthcare being a relationship between a clinician and a patient but amazing things can occur through the power of community and using it as sociological therapy. I look at why groups can be so powerful and how you might run one.Parkrun: home | parkrun UKWeight Watchers: How The WeightWatchers Weight-Loss Program WorksStanley Schachter’s work - an article: https://www.strongtowns.org/journal/2009/2/16/the-tribe-mentality.htmlAn example of healthy living delivered in groups, initially churches: https://www.danielplan.com/#Group consultations - Dr Rupa Joshi: https://painconcern.org.uk/empowering-patients/Shape Up: https://www.watfordfccsetrust.com/project/shape-up/Nushu: https://nushu.com/groupCommunities in health - people as a valuable commodity: https://www.health.org.uk/publications/at-the-heart-of-health-realising-the-value-of-people-and-communities#:~:text=Mental and physical health and,community capacity and resilience%2C amongRural groups in India: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9207712/Thalassemia awareness (charity): https://ukts.org/Children’s Heart Disease Awareness: https://chfed.org.uk/ Hosted on Acast. See acast.com/privacy for more information.

Autoimmunity and autoimmune diseases are on the rise. In this episode I look at why this is the case, the mechanisms behind autoimmunity and what we can do to prevent and manage it.Innate vs adaptive immunity (including B and T cells): https://www.ncbi.nlm.nih.gov/books/NBK279396/#Molecular mimicry in autoimmunity: https://www.sciencedirect.com/science/article/pii/S0896841118305365#Hashimoto’s - molecular mimicry in action. Gluten mimics the surface proteins of the thyroid gland: https://pubmed.ncbi.nlm.nih.gov/37554764/Autoantibodies: https://pathology.jhu.edu/autoimmune/definitionsThe rise of autoimmunity and autoimmune diseases: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9918670/#Intestinal permeability and autoimmunity: https://academic.oup.com/biohorizons/article/doi/10.1093/biohorizons/hzx015/4670557#'Leaky gut’ syndrome: https://www.medicalnewstoday.com/articles/326117Autoimmune protocol diet: https://www.healthline.com/nutrition/aip-diet-autoimmune-protocol-diet#how-it-worksProteus and rheumatoid arthritis; https://www.iomcworld.org/open-access/worldwide-links-between-emproteus-mirabilisem-and-rheumatoid-arthritis-46162.htmlSleep and autoimmunity: https://www.thelancet.com/journals/lanrhe/article/PIIS2665-9913(22)00311-3/fulltextStress and autoimmunity: https://www.autoimmuneinstitute.org/articles/stress-autoimmune-disease-navigating-the-complex-relationship/An expert opinion on the rise in autoimmunity: https://medicine.yale.edu/news-article/why-are-autoimmune-and-allergic-diseases-rising-andrew-wang/Vitamin D and autoimmunity: https://www.newscientist.com/article/2306132-vitamin-d-supplements-really-do-reduce-risk-of-autoimmune-disease/#ixzz7KF2W0SEL Hosted on Acast. See acast.com/privacy for more information.

Our biomechanics affect us all the time, each and every day and is often ignored when it comes to its impact on health. From hip pain to heartburn, our anatomy and the way we move can have impacts on our health on a daily basis.Leg length discrepancy: https://www.thebiomechanicsmethod.com/2021/06/01/how-a-leg-length-discrepancy-affects-the-body/Podiatry and foot biomechanics: https://www.ukpodiatry.com/our-assessments/biomechanical-analysisKyphosis exercises: https://www.healthline.com/health/exercise-fitness/kyphosis-exercises#exercises-to-tryWorld Athletics: https://worldathletics.org/news/press-release/2017-world-championships-athletics-biomechaniThe kinetic chain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7174497/Exercise for constipation: https://www.healthline.com/health/chronic-constipation/exercises-to-relieve-constipation#1Looking at your phone: https://www.cprtherapy.org/blog/Postural-Awareness-with-Mobile-Devices~6435.htmlDouglas Heel (activation therapy): https://douglasheel.com/ Hosted on Acast. See acast.com/privacy for more information.

In my book The Health Fix I talk about how I ask patients about their typical day and why that is a great question to ask in order to generate a 'Lifestyle Prescription’.Looking at your typical day may not be something you’ve done recently or in any detail but it can give you clues to why you may be contributing to some of your symptoms or how you feel. Carpal tunnel syndrome and sleep position: https://www.athletico.com/2017/04/14/sleep-positioning-carpal-tunnel-syndrome/Sleep and circadian rhythm tips: https://www.stylist.co.uk/health/sleep/cant-sleep-mistakes/496595Health trackers and anxiety: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8357265/Caffeine and our genes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242593/Systems medicine and biology: https://laskerfoundation.org/leroy-hood-there-is-going-to-be-a-fantastic-revolution-in-medicine/Eating late and sleep disruption: https://health.clevelandclinic.org/is-eating-before-bed-bad-for-youMicrowave ovens and health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242593/Repressed emotions and dealing with them: https://www.healthline.com/health/repressed-emotionsMy IDEAL framework in print: https://www.glamourmagazine.co.uk/article/the-health-fix-dr-ayan-panja-new-years-resolutionsMy IDEAL framework on this podcast: https://podcasts.apple.com/gb/podcast/saving-lives-in-slow-motion/id1573742958?i=1000567557435Our monkey brain: https://podcasts.apple.com/gb/podcast/saving-lives-in-slow-motion/id1573742958?i=1000597803315THE HEALTH FIX:  The Health Fix: Transform your Health in 8 Weeks amazon.co.uk Hosted on Acast. See acast.com/privacy for more information.

Big Pharma gets a lot of bad press, yet most of us have needed to take medication for something at some point in our lives. How do we minimise the risk of our coming to harm from drugs and what can industry do to work more openly with us?Diuretic drugs: https://link.springer.com/chapter/10.1007/978-3-642-79565-7_4Ben Goldacre - a review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3635613/Evidence Based Medicine: https://guides.mclibrary.duke.edu/ebmLorcainide story: https://www.bmj.com/content/350/bmj.g7717/rr-1Anti-arrhythmic drugs: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/medical/drug-cabinet/anti-arrhythmicsDrug reps and doctors: https://www.npr.org/2024/04/19/1245972805/pharma-reps-have-visited-doctors-for-decades-what-impact-does-it-have-on-patientThe opioid crisis and Oxycontin latest: https://www.bbc.co.uk/news/world-us-canada-60610707PHQ-9 for depression: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3416649/#Monoclonal antibodies: http://news.bbc.co.uk/1/hi/health/114311.stmALLTRIALS: alltrials.netThe NHS and big pharma: https://www.theguardian.com/business/2023/jul/08/its-naive-to-think-this-is-in-the-best-interests-of-the-nhs-how-big-pharmas-millions-are-influencing-healthcare Hosted on Acast. See acast.com/privacy for more information.

The evidence is compelling. Clutter can be harmful to our health in many ways from poor sleep, stress, anxiety and even physical pain. Why is this the case and what can we do about it? Graham Hill - less stuff, more happiness: https://www.ted.com/talks/graham_hill_less_stuff_more_happiness?subtitle=enMarie Kondo and her work: https://konmari.com/Attention and the visual cortex: https://pubmed.ncbi.nlm.nih.gov/21228167/Fals risk: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10735369/\\Eating behaviours and hoarding: https://pubmed.ncbi.nlm.nih.gov/25440599/Procrastination and clutter: https://pubmed.ncbi.nlm.nih.gov/36767429/Decluttering challenge: https://www.apartmenttherapy.com/10-10-100-decluttering-challenge-37394185Clutter, sleep and fatigue: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9616259/ADHD and clutter: https://www.additudemag.com/making-peace-with-your-clutter/ Hosted on Acast. See acast.com/privacy for more information.