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=en

Marie 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-37394185

Clutter, sleep and fatigue: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9616259/

ADHD and clutter: https://www.additudemag.com/making-peace-with-your-clutter/

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I got thinking about this recently whilst on holiday recently where I was having a lot of lie-ins and

doing a lot of daydreaming. 

Coffee: https://www.healthline.com/nutrition/top-evidence-based-health-benefits-of-coffee

Chewing and alertness: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4449949/

Chewing and effects on the immune system: https://www.manchester.ac.uk/about/news/research-reveals-surprising-health-benefits-of-chewing-your-food/

Fidgeting and NEAT: https://www.womenshealthmag.com/uk/fitness/fat-loss/a36287384/neat-exercise/

Eating bogies - benefits?: https://pubmed.ncbi.nlm.nih.gov/25344244/

Lie-ins: https://www.theguardian.com/lifeandstyle/2021/sep/13/dream-on-the-surprising-health-benefit-of-a-weekend-lie-in

Missing breakfast: https://www.healthline.com/nutrition/is-skipping-breakfast-bad

Alcohol and cognitive health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4866612/

Daydreaming: https://time.com/6256541/why-daydreaming-is-good-for-you/

Bottling up anger: http://news.bbc.co.uk/1/hi/health/8374519.stm

Bouts of anger: https://blog.swedish.org/swedish-blog/new-study-bouts-of-anger-can-take-a-toll-on-your-heart

How to process anger (Dr Gabor Maté): https://www.youtube.com/watch?v=Yh1-y3TzSO4

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Many of us have role models but do they impact our health?

As the Olympics were taking place recently I started to think about

this and in this episode I look at some studies and reveal their 

interesting findings.

Role models (an alternative view): https://www.spectator.co.uk/article/the-problem-with-role-models/

Smoking in popular culture: https://truthinitiative.org/research-resources/tobacco-pop-culture/why-smoking-still-being-glamorized-media-and-pop-culture

Study 1: https://www.researchgate.net/publication/380209172_Health_Motivation_in_the_Influencer_Era_Analyzing_Entertainment_Personal_and_Social_Media_Role_Models

Study 2: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9421350/

Study 2 questionnaire: https://redcap.ctsi.psu.edu/surveys/index.php?s=4L973C8FFL

The importance of mentoring: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2352144/

Chasing your hero: https://www.youtube.com/watch?v=wD2cVhC-63I

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This is a topic close to my heart and is important to address for patients and medical staff.

Race is a sociological construct and differs from ancestry. 

It has a surprising impact in medicine, both in terms of care and outcomes for patients. In addition racism 

needs stamping out in the medical profession in all corners.

Prostate cancer risk in black men: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9826514/

Maternal mortality in black women during and after pregnancy : https://lordslibrary.parliament.uk/maternal-mortality-rates-in-the-black-community/#

South Asians and type 2 Diabetes: https://www.diabetes.org.uk/node/12895

Black people and stroke risk: https://www.healthline.com/health/stroke/why-do-african-americans-have-a-greater-stroke-risk

James Sims: https://www.history.com/news/the-father-of-modern-gynecology-performed-shocking-experiments-on-slaves

Abuse during COVID: https://www.phc.ox.ac.uk/about/staff-stories/racist-abuse-against-asians-during-the-covid-19-pandemic

Head injuries and race in sport: https://apnews.com/article/health-nfl-race-and-ethnicity-sports-066d9fd6bd85f5b5023207467701fde4#

Dr Arora and the GMC: https://www.bmj.com/content/379/bmj.o2619

Beta Thalassemia: https://www.hopkinsmedicine.org/health/conditions-and-diseases/beta-thalassemia

Tay-Sachs Disease: https://www.nhs.uk/conditions/tay-sachs-disease/

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Breathing is a basic function we all need in order to survive 

but doing it correctly can have benefits to our health and the opposite is true - 

breathing in a sub-optimal way can pre-dispose to certain illnesses.

Mouth breathing - could it predispose to allergies, asthma and impaired immunity?: https://www.sciencefocus.com/the-human-body/mouth-breathing

Nasal breathing benefits: https://journals.physiology.org/doi/full/10.1152/ajpregu.00148.2023?utm_source=AJPRegu&utm_medium=PressRelease&utm_campaign=1.17.2024

Breathing and stress: https://www.news-medical.net/news/20230113/Review-and-meta-analysis-suggests-breathwork-may-be-effective-for-improving-stress-and-mental-health.aspx

Jamie Clements, breath coach: https://thebreathspace.co.uk/breathe-with-me

Test your own breathing: https://www.thebreatheffect.com/test-your-breath/

Smoking and breathing techniques: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7064378/#

Sleep apnoea awareness: https://my.clevelandclinic.org/health/diseases/8718-sleep-apnea

THE HEALTH FIX: https://amzn.eu/d/5D6lJlm

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We know that how we live affects how we age, and in this episode, rather than focusing on longevity per se, 

I look at the biology of ageing and how we can adopt simple daily habits to positively affect the factors that age us. 

I also talk about my Health Loop and your 'typical day’ to help lay out your unique needs for a lifestyle prescription.

Links:

The fear of ageing: https://www.forbes.com/health/medicare/fear-of-aging-survey/

Causes of death by country: https://ourworldindata.org/data-insights/whats-the-leading-cause-of-death-in-each-country

Telomere length: https://learn.genetics.utah.edu/content/basics/telomeres/

Telomere length and habits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316700/

Epigenetics basics: https://www.psychologytoday.com/gb/basics/epigenetics

DNA methylation: https://www.whatisepigenetics.com/dna-methylation/

Proteostasis - how our bodies handle and house protein: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4539002/

Mitochondirlal dysfunction: https://www.nature.com/articles/s41392-024-01839-8

Stem cells: https://www.mayoclinic.org/tests-procedures/bone-marrow-transplant/in-depth/stem-cells/art-20048117#

Dr Michael Mosley’s Just One Thing: https://www.bbc.co.uk/programmes/p09by3yy/episodes/downloads

Standing desks: https://www.bbc.co.uk/news/uk-45819203

Healthy anger: https://www.psychologytoday.com/gb/blog/overcoming-destructive-anger/201608/what-constitutes-healthy-anger

THE HEALTH FIX: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=

Protein and ageing: https://www.healthline.com/health-news/high-protein-fewer-calories-safest-way-for-older-people-to-lose-weight

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In this episode I answer some of the many questions that land in my inbox.

I tackle both common and interesting questions from listeners over the last year or so. There’s something 

for everyone here and remember to cross reference with other episodes! 

Intermittent fasting (review article): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10005873/

Hypoglycaemia: https://www.nhsinform.scot/illnesses-and-conditions/blood-and-lymph/hypoglycaemia-low-blood-sugar/#

Elimination diets: https://www.healthline.com/nutrition/elimination-diet

Hypothyroidism: https://www.healthline.com/health/hypothyroidism/symptoms-treatments-more#symptoms

Hashimoto’s Disease and gluten (a meta-analysis): https://pubmed.ncbi.nlm.nih.gov/37554764/

Problems with T4 to T3 conversion: https://www.uchicagomedicine.org/forefront/biological-sciences-articles/2018/november/genetic-flaw-causes-problems-for-many-with-hypothyroidism

The Galleri-trial: https://www.nhs-galleri.org/

The Health Fix: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=

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Sight is one of our special senses. At least 2.2 billion people have some kind of visual impairment.

In this episode I look at common eye presentations, why they occur and how we can prevent them.

Trachoma - a leading cause of preventable blindness: https://www.who.int/news-room/fact-sheets/detail/trachoma

Glaucoma: https://www.mayoclinic.org/diseases-conditions/glaucoma/symptoms-causes/syc-20372839

Cataracts: https://www.rnib.org.uk/your-eyes/eye-conditions-az/cataracts/

Retinopathy: https://www.aao.org/eye-health/diseases/what-is-diabetic-retinopathy

Dry eyes: https://www.rnib.org.uk/your-eyes/eye-conditions-az/dry-eye/

Diet and supplements for eyes: https://www.medicalnewstoday.com/articles/321226 

Lutein: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164534/

Free radicals: https://www.medicalnewstoday.com/articles/318652

AMD: https://www.hopkinsmedicine.org/health/conditions-and-diseases/agerelated-macular-degeneration-amd

Smoking: https://www.health.ny.gov/prevention/tobacco_control/smoking_can_lead_to_vision_loss_or_blindness.htm

Blue light: https://www.youtube.com/watch?v=32F24gboCac

Eye strain: https://www.mayoclinic.org/diseases-conditions/eyestrain/symptoms-causes/syc-20372397

OCT test: https://eyeguru.org/essentials/interpreting-octs/

Blocked tear duct - common in babies: https://www.mountsinai.org/health-library/diseases-conditions/blocked-tear-duct

Please nominate me for The British Podcast Awards: https://www.britishpodcastawards.com/voting

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B12 deficiency affects up to 20% of people over the age of 60. It is often left undiagnosed but can present

in many ways. In this episode I look at the nuance involved in making the diagnosis and treating it appropriately

so that people do not come to harm.

NICE guidance: https://www.nice.org.uk/guidance/ng239

B vitamins: https://www.healthline.com/health/food-nutrition/vitamin-b-complex#What-is-vitamin-B-complex?

Dr Casimir Funk: https://www.newscientist.com/article/2418743-casimir-funk-the-scientist-who-gave-us-the-word-vitamin/

Beri-beri (B1 deficiency): https://medlineplus.gov/ency/article/000339.htm

Pernicious anaemia: https://www.healthline.com/health/pernicious-anemia

B12 food sources: https://www.medicalnewstoday.com/articles/vitamin-b12-foods

Drugs that affect B12: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6054240/

Thyroid eye disease: https://my.clevelandclinic.org/health/diseases/17558-thyroid-eye-disease

MMA testing: https://labtestsonline.org.uk/tests/methylmalonic-acid

Active B12: https://www.nice.org.uk/advice/mib40/chapter/introduction

A decent explanation of methylation and why not all types of B12 and folate are the same for all: https://drkellymccann.com/beginners-guide-to-methylation-and-b-vitamins/

Caution with B12/folate fortified foods if you have a methylation issue as they can be in the wrong form: https://zoe.com/learn/fortified-foods#

Sublingual B12 vs oral vs infection: https://link.springer.com/article/10.1007/s11845-023-03602-4#

THE HEALTH FIX - the best health book in the world?! https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326

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Biohacking is essentially optimising your biology to improve your health and longevity. It was popularised in Silicon Valley by the tech community and is now, and is a market that is growing by about 10% a year. But is it worth it and more importantly is it safe?

Silicon Valley and biohacking: https://www.theneweconomy.com/strategy/biohacking-the-controversial-trend-thats-taking-over-silicon-valley

A summary of biohacking: https://www.medicalnewstoday.com/articles/biohacking

Vitamin D VDR mutation: https://medlineplus.gov/download/genetics/gene/vdr.pdf

Oura ring - a view: https://www.digitaltrends.com/mobile/i-want-to-love-the-oura-ring-but-i-cant/

Biohacker extraordinaire: https://www.theguardian.com/science/2018/sep/21/extreme-biohacking-tech-guru-who-spent-250000-trying-to-live-for-ever-serge-faguet

Heart-rate variability: https://www.health.harvard.edu/blog/heart-rate-variability-new-way-track-well-2017112212789

What are infrared saunas?: https://www.theguardian.com/lifeandstyle/2022/nov/04/sweat-equity-infrared-saunas-are-suddenly-everywhere-but-what-do-they-do

Is filtered water better for us? https://www.bbc.com/future/article/20240417-is-filtered-water-healthier-than-tap-water

Kelp products and potential iodine toxicity: https://www.cbc.ca/news/canada/newfoundland-labrador/iodine-overdoses-lead-to-kelp-product-recall-1.374402

Data overload?: https://www.forbes.com/sites/forbesbooksauthors/2024/04/24/the-problem-behind-the-problem-data-overload-part-one/

Buy or share my book THE HEALTH FIX - the only health manual you'll ever need: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=

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