I struggle with this myself and am grateful to one of my listeners for suggesting it as a topic.
In this episode I look at the reasons why some people seem to do this with ease and others seem to find it much harder and tools that can help us make it easier.
Links:
Delayed gratification - the benefits: https://jamesclear.com/delayed-gratification
Self-awareness: https://www.betterup.com/blog/what-is-self-awareness
Self regulation theory: http://changingminds.org/explanations/theories/self_regulation.htm
ADHD and impulse control: https://www.additudemag.com/adhd-impulse-control-social-spending/
Niksen: https://www.theguardian.com/lifeandstyle/shortcuts/2019/jul/22/people-just-do-nothing-is-the-dutch-concept-of-niksen-the-best-way-to-relax Hosted on Acast. See acast.com/privacy for more information.

Self-control

Dr Ayan Panja has been putting health into context as a doctor for over 25 years. He shares his expert generalist perspective on important themes around health &amp; wellbeing, pondering what impacts our health journeys, societal attitudes and meaning in our lives. SAVING LIVES IN SLOW MOTION is a bite-sized, enriching and mind-expanding podcast. Powerful messages, science, medicine and storytelling with a professional but informal tone. Hosted on Acast. See acast.com/privacy for more information.

Medicine

Science & Medicine

Health & Fitness

Mental Health

High blood pressure is the biggest modifiable risk factor for cardiovascular disease, which is still the leading cause of death worldwide.
It’s often called a silent killer because it has usually has no symptoms.
This episode give you the lowdown on high blood pressure (also known as essential hypertension).

 Links:
WHO page: https://www.who.int/news-room/fact-sheets/detail/hypertension
A summary of high blood pressure: https://www.healthline.com/health/high-blood-pressure-hypertension
Vitamin D and blood pressure in African-Americans: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775458/
Salt and potassium: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7697211/
Low carb diets and blood pressure: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6695889/
NICE guideline for hypertension: https://www.england.nhs.uk/london/wp-content/uploads/sites/8/2019/11/NICE-NG136-Visual-Summary.pdf
Potassium enriched salt and blood pressure: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10863666/
Salt substitutes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9532913/
Measuring blood pressure: https://www.youtube.com/watch?v=mfwBpBXUYHs
Why blood pressure matters: https://www.gov.uk/government/publications/health-matters-combating-high-blood-pressure/health-matters-combating-high-blood-pressure#
Resperate - the evidence is mixed, the effects small and it is not a substitute for any medication:
https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/resperate/faq-20057998#
https://northyorkshireccg.nhs.uk/wp-content/uploads/2021/04/NYCCG-Resp-Devices-Hypertension_v1.0_01.07.2021.pdf Hosted on Acast. See acast.com/privacy for more information.

High Blood Pressure - the biggest silent killer?

Mind Body Medicine is fascinating but has been poorly understood over the years. I believe it is more important to try to understand better now more than ever as we are surrounded by medically unexplained symptoms and non-communicable symptoms and diseases. 
In this episode I look at the origins and theories behind it as well as link to the evidence in the show notes.
Links:
The Holmes-Rahe Stress scale: https://www.mindtools.com/avn893g/the-holmes-and-rahe-stress-scale
The effectiveness of mind-body medicine (narrative): https://journals.lww.com/mjhs/fulltext/2023/11020/effectiveness_of_mind_body_medicine.2.aspx
Somatising: https://www.psychiatry.org/patients-families/somatic-symptom-disorder/what-is-somatic-symptom-disorder
Opinion piece - a new ear of mind body medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7486127/#
Views on Dr Sarno’s work: https://www.vox.com/science-and-health/2017/10/2/16338094/dr-john-sarno-healing-back-pain
Mind Body Medicine in Crohn’s Disease: https://www.frontiersin.org/articles/10.3389/fnint.2022.960301/full
Mindfulness and meditation - effects on stress: https://www.apa.org/topics/mindfulness/meditation
Repressed emotions and physical health: https://www.healthline.com/health/repressed-emotions
Heart rate variability and stress: https://www.webmd.com/heart/what-is-heart-rate-variability
Mechanisms on how writing can help: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7957853/
Journaling and heart failure: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4927423/
Psychoneuroimmunology during COVID-19: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9075982/
THE HEALTH FIX: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid;=&sr;= Hosted on Acast. See acast.com/privacy for more information.

Mind Body Medicine - a new and old frontier

This is a super hot topic in health care in some parts of the world at the moment. In this episode I look at how these drugs work and the pros and cons of taking them for weight loss purposes. 
Obesity, in some instances, is in essence a form of ‘malnutrition’ because of the nature of food consumed and how rates have increased rapidly over the last 40 years. 
Body Mass Index definition: https://www.bbc.co.uk/news/av/health-21264134
Heart disease risk reduced by weight loss jab: https://www.bbc.co.uk/news/articles/cd188m73vn1o
Ultra processed food and your brain:  https://www.bbc.co.uk/food/articles/junk_food_brain
Supersize Me: https://en.wikipedia.org/wiki/Super_Size_Me
Obesity health risks: https://www.healthline.com/health/obesity/how-obesity-affects-body
The genetics of obesity: https://www.nature.com/articles/s41576-021-00414-z
The story behind semaglutide: https://www.vox.com/22553793/gila-monster-lizard-venom-inspired-obesity-drug-semaglutide
Weight loss stats on semaglutide: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9486455/
Semaglutide can stop working and even if it works it may need to be taken forever:  https://www.medicalnewstoday.com/articles/why-weight-loss-drugs-stop-working-how-to-break-past-ozempic-plateau#Hitting-a-weight-loss-plateau-after-a-year

 Hosted on Acast. See acast.com/privacy for more information.

Weight loss drugs - are the new blockbuster medicines really a solution for obesity?

CGM has changed lives for the better people with Type 1 Diabetes but nowadays people without diabetes use it as a tool. In this episode I look at the pros and cons of CGM and how it can be used as a lens into our general health and how it is linked to our gut microbiome amongst many other systems.

 Links:

 CGM early days review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717493/
Prof Partha Kar: https://gettingitrightfirsttime.co.uk/girft-diabetes-lead-awarded-obe-in-new-year-honours/
Red meat and gut bacteria: https://www.nih.gov/news-events/nih-research-matters/gut-microbes-affect-harmful-compound-red-meat#
Akkermansia Muciniphilia: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8726741/
Gut bugs and metabolic disease: https://joe.bioscientifica.com/view/journals/joe/248/2/JOE-20-0473.xml#
Alcohol and blood glucose: https://blog.supersapiens.com/3-ways-alcohol-affects-your-glucose-levels/
Exercise and blood sugar: https://www.sugarfit.com/blog/workout-spikes-exercise-induced-gluconeogenesis/
Glucose spikes - the dangers?: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7530333/#:
The view of Harvard on CGM without diabetes:https://www.health.harvard.edu/blog/is-blood-sugar-monitoring-without-diabetes-worthwhile-202106112473
Walking after meals: https://www.healthline.com/nutrition/walking-after-eating
Advanced Glycation End Products (AGEs): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10401445/#
THE HEALTH FIX - the ultimate health manual tailored to you: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid;=&sr;=
25wktvbz Hosted on Acast. See acast.com/privacy for more information.

Continuous Glucose Monitoring: life saver or wellbeing fad?

In this episode I look at smart phones. They have changed the way we live beyond imagination  but are they doing us any harm in terms of the way we think and behave?
Links:
Life before smartphones: https://medium.com/be-unique/before-smartphones-were-a-thing-87208717b8d7
Teenage brain: https://www.healthychildren.org/English/ages-stages/teen/Pages/Whats-Going-On-in-the-Teenage-Brain.aspx
Teenagers and smart phones: https://www.scientificamerican.com/article/are-smartphones-really-destroying-the-lives-of-teenagers/
Alpha brain waves: https://www.healthline.com/health/alpha-brain-waves#bottom-line
Multitasking and switching focus: https://neuroscience.stanford.edu/news/why-multitasking-does-more-harm-good
Phones and attention: https://www.nature.com/articles/s41598-023-36256-4#
Alpha waves: https://www.healthline.com/health/alpha-brain-waves
Dopamine fasting: https://www.sciencefocus.com/science/dopamine-fasting-smartphone-addiction Hosted on Acast. See acast.com/privacy for more information.

Self-control

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