The Weekly Wellbeing Round-Up #2

Welcome back to the Weekly Round Up.  Have you enjoyed the start of the World Cup?  Or are you already counting the days until it’s over?  In our house, we fall firmly into the former category.  My kids have already chosen world cup fantasy football teams and we are planning our family last sixteen sweepstake and what the prize might be for the lucky winner.  So let’s kick off (bad pun fully intentional) with some…

Physical activity

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Photo by Negative Space on Pexels.com

Resting heart rate (RHR) has long been considered a proxy measure for physical fitness.  I first encountered this as a junior doctor when I met an olympic rower with a resting heart rate of 35 beats per minute.   Does this mean, therefore, that a higher resting heart rate is a bad thing and a possible predictor of increased risk of death?  The answer may be yes, according to the Melbourne Collaborative Cohort Study which found that a rise in resting heart rate over a decade was associated with increased risk of death from cardiovascular disease, cancer or other causes.   Of course this may be an association rather than a cause.  So what can we take from this practically in primary care?  Consider a RHR of greater than 70 in men and 80 in women to indicate a higher risk of mortality and target those individuals not with drugs to slow their heart rate down, but with more intensive lifestyle counselling.  It could be an added dimension to an NHS health check.

Weight

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It can be a little awkward broaching the subject of wellbeing with an overweight patient…especially if they are a child.  Here is  a useful video on childhood obesity that has been made by Public Health England to inform and support health professionals in this area.   Take home message – we need to start with women who are pregnant or planning to become pregnant to have these conversations.  Additional materials can be found here.

Food 

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Photo by Trang Doan on Pexels.com

Patients and health professionals alike may be aware of the ongoing debate about food related issues such as carbs vs fats and what helps most with weight loss.  In an attempt to provide balance, and to act as an anecdote to the unedifying behaviour sometimes seen on social media in this area, the BMJ will be publishing a series of articles covering this and other contentious areas, looking at both sides of the argument.  This week’s article is on Food based dietary patterns and chronic disease prevention.  You will need to have a BMJ subscription to view the full text.  The key messages are

  • Food based prevention of chronic disease risk should prioritise fruits, vegetables, whole grains and fish and lower consumption of red and processed meats and sugar sweetened drinks

  • Higher consumption of nuts, legumes, vegetable oils, fermented dairy products, and coffee are further likely to confer benefit

Personally I recommend that you use olive oil in salads and dressings, and use other oils such as ghee or coconut oil if you are going to fry food, as they oxidise at higher temperatures than olive oil and other vegetable oils. Make of this what you will, but may I recommend you avoid behaving badly on twitter, wherever you stand?

 

Digital Wellbeing

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Photo by Pixabay on Pexels.com

The Children’s Commissioner has recommended that social media must be made less addictive for children.  The example of “streaks” in Snapchat has been highlighted.  The protestations of social media companies that their products are not designed to be addictive sound very similar to those of Big Tobacco.  No immediate, tangible results here.  My recommendation to my patients in the meantime is that no child should have a mobile phone before secondary school age or access to social media until they are older e.g. 14+.  Parents who roll their eyes and say that they don’t understand technology and can’t figure out how their home wifi works or how to restrict applications on their kids’ phones should be asked whether they would take as relaxed an approach to allowing their kids to have access to pornography, cigarettes or under age drinking.  I will be dedicating a whole blog topic to this.  I think social media addiction is the new inactivity, which was the new obesity, which was the new smoking etc etc etc.

On a related note, Techcrunch reports that Apple has unveiled digital wellness features for children and adults alike.   These include an upgraded version of Do Not Disturb, options to reduce and restrict the intrusiveness of notifications, a regular report of how much time you have spent on your phone and which apps you use the most,  and parental controls to limit screen and game time.  Well worth a read.  Other companies such as Google are making similar moves.  In my opinion, starting with making us aware of just how much time we are spending on our screens is the first step towards us challenging ourselves and managing it better and more mindfully.

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Technology is not all bad, of course.  So to end on a positive note, here are five free apps for mental health and wellbeing.  I particularly recommend Headspace (available on iOS and Android).  I started using it a few years ago when life was quite challenging because of my son’s severe uncontrolled epilepsy and all the knock on effects this had for him and for the rest of us.  It’s designed by a former buddhist monk (although it doesn’t require you to embrace any particular philosophy or belief system) and has different modules for different aspects of your life.  A subscription is roughly the price of a cup of coffee per month.  As a result of getting into the habit of using the principles regularly, I have found it hugely beneficial (disclaimer – I’m not getting paid or given a discounted membership to promote this!).

That’s all for this week.  Thanks for tuning in.  See you next week!

 

The Weekly Wellbeing Round-Up #1

Welome to my first ever round up!  Each week I scour the news, journals and social media for the latest evidence, updates and opinions so you don’t have to (although just in case you do, I have provided links to each topic).  The round up is separated into different areas to make it easier for you to look at the areas you are particularly interested in.  Whenever possible I will make simple and practical recommendations based on this information, for patients and health care professionals alike.  Ready?  Let’s get started!

Physical Activity

  1.  Walk briskly, don’t worry about 10,000 steps.  Public Health England and the Royal College of GPs are encouraging adults to focus on walking briskly rather than just counting steps to improve their health.  10 minutes of brisk walking a day reduces risk of premature death and will get you almost halfway to your recommended 150 mins a week of moderate intensity activity.   Why not join the 600,000 people who have downloaded the ‘Active 10’ app (ios or android) and take the first steps towards better health? active 10
  2. If you are up to more than some brisk walking, you may be interested in the Parkrun to celebrate the NHS’s 70 birthday.  Over 85, 000 people are expected to have taken part in a special park run this saturday, 9th June.  Park run is a fun, safe and inclusive activity.  There are more than 360 across the UK.  You can easily register for a park run or even start your own park run event
  3. For those of us whose muscles may be aching a little after a parkrun, this Cochrane review of the use of antioxidants (by supplement or food) for preventing or reducing muscle soreness after exercise may be of interest (podcast and transcript available).  Of course people in health food shops will be keen to extol the benefits of such measures..  Unfortunately there is no evidence of any benefit from doing this.  It may even be that the processes that cause aches and pains after exercise are important in building up your muscles. So the good news is that you can save your money and get those new running shoes you’ve had your eye on.   Take home message?  Exercise regularly, warm up gently, do it in moderation.

Food

  1. The health select committee has made recommendations to reduce childhood obesity including a ban on the use of characters such as Tony the Tiger to promote unhealthy food.  Other measures include removing unhealthy snacks from supermarket checkouts, local authorities having the power to limit fast food outlets opening in their area, and social media firms reducing children’s exposure to junk food advertising. It’s a Grrrrrrrrreat start!
  2. Smoothies and fruit juices could be banned from schoolcanteens in Scotland.  These are just some of the measures proposed by the government, according to the BBC.  The intention is to halve childhood obesity by 2030.  An admirably ambitious target.  Smoothies and fruit juices are often a massive health con, laden with even more sugar than other “less healthy” soft drinks…and usually made by the same companies.  My advice?  Eat the fruit, not the juice. sugars-in-smoothies-306086tony the tiger
  3. If you would like to know more about how the food industry operates, I can heartily recommend episode one of the Doctor’s Farmacy, an excellent podcast with Dr Mark Hyman (author of Food: WTF Should I Eat?) and the Pulitzer prize winning journalist Michael Moss (author of Salt Sugar Fat: How the Food Giants Hooked Us).  Alarming and fascinating stuff including how food is engineered to be hyper-palatable and create addiction.   The take-home message for me is that Big Food poses a much greater threat to our society’s health than Big Tobacco or Big Pharma and governments are going to have to gear up for this fight.
  4. Finally, it’s not just what you eat but when you eat that matters.  Check out this great podcast of Dr Rangan Chatterjee interviewing Professor Satchin Panda (Part 1 of their conversation) on the subject of “Why When You Eat Matters”.   It’s all about circadian rhythms, the consequences of them being disrupted, and how we can try to restore the natural balance by encouraging patients to eat all of their food for the day within a 10 to 12 hour window.   Trial data suggests it can help you to lose weight and feel better.  If you want, you can join in helping Professor Panda collect evidence of the effect of time restricted eating by downloading his myCircadianClock app.  I am targetting my pre-diabetic and diabetic patients who are not overweight and whose diets are already not too bad.

That’s it for this week from me.  I hope you have enjoyed the first ever weekly round up.  Your feedback is much appreciated.  Tune in next week!

Dr Richard Pile

Introducing the Wellbeing For Real Life blog, by Dr Richard Pile

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As of now my blog is live! I will use it to take the latest evidence, news and opinions around wellbeing and prevention and to summarise them simply and practically for patients and doctors alike, from my perspective as a GP with a special interest in this area.   My first Weekly Wellbeing Round Up will be posted tomorrow morning.    You can sign up to receive this regular dose of wellbeing related goodness as well as other posts that focus on specific areas (such as food, sleep, physical activity,  stress and relaxation, the determinants and measuring of wellbeing) and the evidence and debate around them…all in a handy bite sized package that is easy to digest and designed to be useful.  I will be taking questions and requests for future topics, so your feedback is vital to help me develop the blog into something great.  If you like it, please share with your friends and patients!

cheers

Richard

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