Innholdsfortegnelse for Issue 17 i Gathered

It’s impossible to avoid the weight loss drug conversation right now. Semaglutide and tirzepatide injections are the current go-to diet solution, with brand names like Ozempic, Wegovy, Mounjaro and Zepbound making headlines for their striking results amongst celebrities, social media influencers and the rich and powerful – and now, us mere mortals, too. While Ozempic and Wegovy mimic a hormone called glucagon-like peptide-1 (GLP-1) with their active ingredient semaglutide targeting areas of the brain that regulate appetite, Mounjaro and Zepbound are tirzepatide-based and additionally interact with GIP receptors, which are a type of hunger hormone receptor, to manage blood sugar. That’s why many of these drugs were initially developed for those living with diabetes (Ozempic and Mounjaro are approved to treat type 2 diabetes, while Wegovy and Zepbound were developed…

Sleep is as essential for our mental and physical health as food and water. It helps our body repair and recover, bolstering our immune system and protecting against heart disease. Eight hours of quality sleep makes us feel calmer, more focused and energised as well as uplifting our mood. When sleep doesn’t come, the anxiety this causes can feel overwhelming. If you struggle to nod off easily, you’re not alone. Almost 1 in 5 adults in the UK aren’t getting enough sleep, according to Mental Health UK. Common sleep advice includes cutting down on caffeine, avoiding blue light before bed and creating a nighttime routine. We’re told to try lavender oil, magnesium supplements and invest in a decent mattress. But what happens when none of this works? ‘Sleep is the…

Stages of osteoporosis Over three and a half million people in the UK live with osteoporosis, a condition that weakens bones and increases the likelihood of fractures and breaks. While osteoporosis is more common as we get older, it isn’t an inevitable part of ageing, and there may be ways to help prevent the condition in later life. ‘Positive lifestyle changes, including healthy eating, being physically active and exercising, can help keep bones strong,’ says Sarah Leyland, clinical advisor at Royal Osteoporosis Society. ‘There are many vitamins, minerals and nutrients provided by healthy eating and sensible exposure to sunlight that are vital to help your bones stay strong, including calcium and vitamin D.’ With no national screening programme for osteoporosis and many unaware of the importance of looking after their…

1. Avocado High-potassium, high-fibre avocados should be in every anti-bloating diet! They can reduce both water retention and constipation – two common causes of a swollen tummy. 2. Bananas These potassium-rich fruits can help prevent bloating caused by water retention. Some people find that unripe bananas cause less gas than ripe ones, as they’re lower in FODMAPs. 3. Berries Studies have shown that the polyphenols in strawberries, raspberries and blueberries can contribute to gut health. Try adding a handful to your breakfast each day. 4. Cucumber With its high water content, cucumber is great for keeping you hydrated. It also has natural diuretic properties that can help reduce water retention. 5. Fermented foods Nurture your good gut bacteria with probiotic foods such as kefir, kombucha and kimchi. Introduce them gradually,…

If you can’t find the time or energy for regular gym sessions and are worried that a lack of structured exercise will impact your health, we have good news. There are lots of fun, easy and surprising ways to get fit without a gym membership. The NHS recommends that healthy adults do at least 150 minutes of moderate-intensity activity a week, but experts say non-exercise activity thermogenesis (NEAT), the energy used for all physical activity other than deliberate exercise, like gardening, taking the stairs, or standing while working can substantially influence body weight regulation, cardiovascular health, and metabolic health. GP Dr Sadia Saeed says, ‘In contrast to structured exercise, NEAT is built into routine life and during the day can be responsible for a significant portion of an individual’s energy…

While medications like Ozempic work on hormonal pathways to regulate appetite, there are interesting overlaps between appetite control and oral health that don’t get much attention. What and how we eat affects not just satiety but also the mouth’s environment – which in turn can influence eating. One example is chewing. Taking time to chew food thoroughly activates satiety signals in the brain. It slows eating, extends mealtimes, and gives hormones like GLP-1 and peptide YY more time to rise – these are the same hormones Ozempic works on pharmacologically. From a dental standpoint, chewing properly also reduces wear on teeth and supports healthy jaw function. Foods that naturally take longer to chew – like roasted chickpeas, raw fennel, or edamame – can help people feel full sooner while supporting…

You can probably already sense the connection in your body between stress and gut health even if you’re not yet aware of the mechanics of it. Got a presentation coming up that’s giving you nervy stomach cramps? Maybe you’re feeling low and can’t summon an appetite to eat much. They are familiar feelings to many of us. However, medical and health professions are now finding that it works both ways: keeping your gut healthy and happy has been shown to reduce stress and help your body better manage those types of situations. Let’s look at the science. Doctify-rated dietitian Aleks Jagiello explains, ‘Stress can have profound effects on your digestive system. Scientists recognise a close brain-gut axis – a two-way communication network between the nervous system and the gut (health.harvard.…

We’ve all been there: your favourite jeans, which fitted perfectly yesterday, are suddenly stretching at the waist, and there’s a tell-tale rumble in the pit of your stomach. Your belly looks – and feels – ready to burst. Maybe it was something you ate, or something you did, but either way, your stomach is not happy. What’s going on? ‘Bloating is the uncomfortable sensation of fullness, pressure, or tightness in the abdomen that is often accompanied by visible swelling,’ explains leading nutritionist Rob Hobson from Bio-Kult. ‘It’s incredibly common and typically caused by excess gas in the digestive system, sluggish digestion, or water retention.’ ‘It isn’t serious for most people but it can still feel really uncomfortable and interfere with daily life,’ says Hobson. ‘It can also vary from person…

Scroll down your social media feeds and you’ll likely see much more discussion of ADHD and neurodivergence than usual, especially amongst adults. Gone are the days when it was almost solely, and stereotypically, associated with ‘boisterous’ boys, as more of us are finding the pressures of everyday life, parenthood or perimenopause are exposing differences in the way we process stimuli and express ourselves compared to the neurotypical majority. Dr Simon Le Clerc, Medical Director of HealthCare in Mind, a dedicated service offering private autism, ADHD and mental health assessments, treatments and therapies, says, ‘Attention deficit hyperactivity disorder (ADHD) is often misunderstood and for many years has been stereotyped as a condition mainly affecting men and boys who show signs of hyperactivity, like fidgeting or restlessness. A broader awareness of the…

Sex should be a pleasurable experience but occasionally, it can also be a trigger for some red flag health concerns. Maybe you’ve noticed a lump somewhere intimate, certain positions are suddenly a bit uncomfortable, or you might be prone to cystitis, a painful bladder infection, and before the deed is done, you know you’re heading for a world of pain. Many of us will face different sex-related body health issues over the years, and the dilemma is often whether it’s worth going to the doctor about it or not, hoping it will just go away on its own. It could be because you think it’s ‘normal’ or you might just be too embarrassed to go ask a GP their opinion. Importantly, if you have a niggling feeling something is wrong,…

1. Mindful eating ‘Chew slowly and breathe through the meal. Digestion begins in the mouth and a relaxed pace tells the nervous system that it is safe to move blood toward the intestines.’ 2. Exercise ‘Move the body for at least half an hour. Walking, cycling or gentle yoga increase gut transit time and raise the number of beneficial bacteria that help regulate cortisol.’ 3. Get some rest ‘Sleep seven to nine hours with a regular bedtime. Good sleep keeps the tight junctions of the gut lining intact and prevents the leak of molecules that trigger a stress reaction.’ 4. Get outside ‘Spend time in green spaces. Soil organisms in gardens or parks boost microbial diversity when they meet our skin and airways, and sunlight strengthens circadian rhythm which lowers…

1. Identify and avoid your triggers Keep a food diary to track when you experience bloating and what foods may have caused it. Make a note of exactly what you’ve eaten, the time, your symptoms and their severity. After a few weeks you may start to see a pattern emerging. Once you’ve identified the possible culprits you can limit your consumption of them, or try avoiding them entirely. 2. Eat little and often Eating too much in one go is a common cause of bloating – think of that feeling of a swollen belly after a large meal. Try switching from three big meals a day to five smaller ones. Avoiding excessive hunger with a steady food intake will also encourage you to eat more slowly, so you won’t swallow…