Dr Michael Mosley solutions your most burning questions
Over the previous 18 months, since I first started writing my Mail on Sunday column, I have coated an enormous vary of topics, from the most effective methods to age-proof your heart, mind, joints, pores and skin and eyes, to the newest methods to struggle diabetes and rejuvenate your intercourse life.
Where potential I attempt to discover evidence-based alternate options to treatment as a result of I firmly consider that that is one of the simplest ways to go.
After all, few of us really wish to be popping drugs day by day for the remainder of our lives.
In response to what I’ve written, I have acquired hundreds of letters and emails asking a variety of questions. Sometimes I know the solutions, usually I don’t.
I love being challenged, and so I’ll scurry off to lookup the analysis and make contact with a wide range of consultants all over the world who’re beneficiant sufficient to share their information. Often, you wish to find out about food plan, train, weight reduction and, in fact, intermittent fasting – and the 5:2 food plan.
That stated, the articles I wrote about the advantages and dangers of cold-water swimming created loads of curiosity. There was specific concern when I wrote about swimming within the sea off the coast of Cornwall, after which fully dropping my reminiscence. It is a reasonably uncommon situation referred to as transient world amnesia, which impacts just a few thousand folks within the UK yearly, usually triggered by a sudden change in temperature or acute emotional misery. The good factor is it lasts 24 hours, not often re-occurs and I have made a full restoration. In truth, I went swimming within the sea just a few weeks in the past and was superb.
I want I might reply all your letters. But beneath are just a few I’ve picked out which can hopefully be of basic curiosity. Do maintain these questions coming…!
Can I have a espresso with my 16:eight food plan?
Q: I have been making an attempt 16:eight intermittent fasting – I eat dinner at 8pm, skip breakfast and have lunch at noon. I do have a espresso with milk within the morning. Does this break the fasting interval? Also, wouldn’t it be efficient to do the 16:eight for 2 days per week, or does it should be a lifestyle?
A: The 16:eight regime is also called time-restricted consuming. It means consuming all of your energy inside an eight-hour window.
I have written extensively about it in my current e-book, The Fast 800.
The advantages of time-restricted consuming come up from extending your in a single day quick from the conventional ten hours – folks usually have a late- evening snack, fall asleep, when clearly no consuming will get completed, then have breakfast quickly after they get up – to 14 hours or longer.
By doing so, it’s thought that your physique goes into fat-burning mode, plus you turn on a course of referred to as autophagy, the place the physique removes outdated, non-functioning cells.
The principal scientist behind time-restricted consuming is Professor Satchin Panda, of the Salk Institute in California.
When I requested him about having tea or espresso he stated that was superb, even with a spot of milk however don’t have a latte or cappuccino.
He additionally thinks that for most individuals 14:10 (extending your in a single day quick to 14 hours) is extra achievable than 16:eight. He recommends you see it as a lifestyle, and purpose to do it 5 to 6 days per week.
If you’ve a late evening on Saturday and end consuming and consuming about 11pm then add 14 hours to that and have your subsequent meal at 1pm.
There was specific concern when I wrote about swimming within the sea off the coast of Cornwall, after which fully dropping my reminiscence. It is a reasonably uncommon situation referred to as transient world amnesia, which impacts just a few thousand folks within the UK yearly, usually triggered by a sudden change in temperature or acute emotional misery
I can’t bear in mind my passwords
Q: I am hopeless at remembering passwords and all the time appear to be locked out of my telephone or checking account or emails. Do you’ve any recommendation for reinforcing reminiscence?
A: Some years in the past I entered the World Memory Championships. As a part of my coaching I learnt all about learning successfully. Here are six suggestions I discovered useful:
1: Say no matter it’s you’re making an attempt to study, similar to a password, out loud. For some purpose that helps.
2: Test your self – 15 minutes after you’ve memorised a password, write it down or say it once more, after which once more 15 minutes later. Then do it once more after a few hours. Then once more the next morning.
three: Sleep is important for consolidating reminiscence typically, so be sure to get sufficient relaxation, particularly for those who’re making an attempt to study one thing.
four: Walk or run day by day. Exercise is nice for consolidating recollections.
5: If you are attempting to memorise one thing fairly in-depth, similar to a speech, create flashcards on which you write down key definitions, quotes and formulation. Use them as reminders to check your self.
6: Create thoughts maps as a method of representing info visually. An instance is bear in mind a purchasing checklist of a loaf of bread, a bunch of bananas and two tins of beans. Imagine a person going to the retailers. On his head is a loaf of bread, spherical his neck a bunch of bananas and in every hand, he’s holding a tin of beans.
Are my dangerous enamel affecting my heart?
Q: For 4 years I’ve suffered with my enamel. I’ve had crowns, implants, all types. Then final November I was identified with power pericarditis after struggling worsening chest ache.
Having learn your article in regards to the hyperlink between dental well being, irritation and heart well being, I requested my dentist if my enamel might be inflicting my heart situation. She was assured it wasn’t.
Is there a check or scan my medical doctors ought to be giving me however aren’t?
There is an rising concept that the micro organism that cause gum disease can also play a job in various main well being issues, together with heart disease and Alzheimer’s
A: Pericarditis is irritation of the pericardium – the fibrous bag that surrounds your heart. It can happen after a viral or bacterial an infection, or following a heart assault. But usually the cause is unknown.
There is an rising concept that the micro organism that cause gum disease can also play a job in various main well being issues, together with heart disease and Alzheimer’s.
SALT WATER GARGLES TO FIGHT A COLD… AND PREVENT TOOTH DECAY
I’ve had a sore throat this week, and since I additionally needed to do some filming, I’ve began most mornings by gargling with heat, salty water.
This is one thing the NHS recommends for sore throats. The salty water attracts fluid out of your throat tissues, which helps relieve irritation. But trying by the analysis I found it has different potential advantages. A trial completed by researchers in Japan discovered that individuals who gargle commonly all through the winter had been 40 per cent much less more likely to develop a chilly or higher respiratory tract an infection than those that didn’t.
In one other examine they confirmed that asking kids aged 9 to 12 to gargle with heat, salty water diminished ranges of micro organism referred to as streptococcus mutans, that are chargeable for tooth decay. The wonderful thing about gargling is it’s low cost, straightforward to do and makes an amusing noise. For a saltwater gargle dissolve half a teaspoon of salt in a glass of heat water. Gargle away for 30 seconds, then spit it out – don’t swallow.
Don’t overdo the salt and don’t do that with kids below the age of six.
Some scientists it’s as a result of this micro organism has additionally been present in mind and heart tissue samples of people that have died of those diseases. We don’t know for positive if that micro organism has precipitated sickness in these folks however there’s a concept they cause irritation and this in the end compromises the operate of those very important organs.
We can’t say for positive that gum disease results in heart issues or dementia. It might be vice-versa.
All we all know for the time being is that the micro organism does appear to co-exist within the enamel and different organs.
Irrespective of any hyperlink, it’s a good suggestion to maintain your enamel wholesome.
I’m fearful i’ll be allergic to flu jab
Q: I am scheduled to have my flu jab within the coming month. I’m fearful as I undergo from a number of allergic reactions and have heard it can work together badly with some. Is this true?
A: The solely potential threat I can see is when you’ve got had a extreme anaphylactic response to eggs: on this case you may be given your flu vaccine in hospital and it is going to be a particular low egg content material one.
Anyone else, even with a light egg allergy, ought to have the ability to have the vaccine this 12 months at your physician’s surgical procedure.
This 12 months’s flu vaccines embody an egg-free one often called QIVc. Surgeries ought to have this, simply be sure to inform the nurse or physician at your appointment.
I can’t get to sleep till early hours
Q: I have all the time been an excellent sleeper however I now can’t get to sleep till the early hours, which implies I am exhausted when I get up for work. Do you’ve any suggestions for tiring myself out?
A: Sleep is a topic I am enthusiastic about, as I have struggled with my very own nightly routine.
I get up at about 3am – usually to go to the john, one of many curses of being over 60 – after which discover it arduous to nod off.
There are commonplace issues similar to lowering your caffeine consumption and reducing down on alcohol.
It can also be a good suggestion to attempt to get up on the similar time each morning, even on the weekends, as making a routine helps.
Finishing your night meal three hours earlier than you head to mattress is nice, in addition to having a scorching tub earlier than bedtime.
By stopping consuming earlier and having a soak you’ll set off cooling mechanisms within the physique. Falling physique temperature is a driver of sleep.
Overweight? My BMI is 24…
Quick check : Is your waist circumference greater than your top? Time to drop pounds
Q: I’m South Asian however I was adopted by an English couple at six weeks and have adopted an English food plan. At 54, I thought my physique mass index – at 24 – was wholesome. But I’ve been identified with excessive ldl cholesterol and advised to drop pounds. Is that proper?
A: No one is aware of why, however folks with South Asian backgrounds are considered extra susceptible to accumulating fats across the intestine, which will increase the chance of hypertension, diabetes and heart disease.
This is no matter general weight. Having a BMI of 24 can be thought-about wholesome for somebody who was Caucasian.
But in keeping with the NHS, black, Asian and different minority ethnic teams with a BMI of 23 or extra have the next probability of getting sort 2 diabetes and different long-term diseases.
You can calculate your BMI on-line at nhs.uk. Or a fast method to check for those who’re too huge spherical the center is to verify your waist circumference shouldn’t be better than your top. You can use a bit of string to measure this.
Is it harmful to drink uncooked milk?
Q: Are there any well being advantages – or certainly dangers – to consuming uncooked milk as a substitute of pasteurised?
A: Before we had pasteurisation – warmth processing that kills off dangerous bugs in meals – all milk was consumed uncooked.
The drawback was that it might, and did, kill folks, as a result of a number of nasty pathogens can be discovered dwelling in milk, which cause meals poisoning and worse. There are nonetheless well being dangers to consuming uncooked milk.
You ought to keep away from it if you’re pregnant or have a weakened immune system. So what about the advantages?
I’m a giant fan of consuming milk – entire is greatest, because it tastes the nicest, it’s richest in vitamins and the small quantity of fats helps curb starvation pangs that cause us to snack.
I might discover no proof that uncooked milk is any richer than pasteurised milk relating to nutritional vitamins or minerals.
Fans claims it’s higher for folks with lactose intolerance however in a examine researchers discovered no variations.
Have I received runner’s knee by strolling?
Q: I just lately accomplished a 100-mile stroll . By the tip I had a ache on the skin of my proper knee. A buddy stated it might be ‘runner’s knee’. Can you get it from strolling?
I’ve had my justifiable share of sporting accidents, together with rupturing my Achilles earlier this 12 months and a few weeks in the past my hamstring. Seeing a physio for workout routines to construct the muscle tissue and shield the knee can assist stop future harm
A: Runner’s knee is a time period used to explain ache across the kneecap. It is named runner’s knee as a result of it usually impacts runners however any exercise that repeatedly stresses the joint can cause irritation.
Reasons for persevering with ache can embody harm and irritation to the gentle tissue, the cartilage, or strained tendons.
If the ache continues, it may be value seeing your GP. They will look at the knee to see whether it is nonetheless scorching, swollen or inflicting misery.
Unless one thing critical is occurring, just like the joint locking, your physician will virtually actually advocate relaxation, ice, compression with a help bandage, and elevation – protecting the leg raised. This can assist cut back the ache and swelling.
I’ve had my justifiable share of sporting accidents, together with rupturing my Achilles earlier this 12 months and a few weeks in the past my hamstring. Seeing a physio for workout routines to construct the muscle tissue and shield the knee can assist stop future harm.
- The well being recommendation on these pages ought to be taken solely in a basic context. Dr Mosley can’t give private replies. If you’ve a query about your well being, communicate to your physician.