Pharmacist warns 'feeling cold' is linked to health condition - not the weather

With temperatures plunging across the UK, the chill has become part of daily life as the nation braces itself for winter ahead. As autumn takes over, a pharmacist has warned of a red-flag sign that could be linked to a serious health condition that people may assume is just caused by the cold weather.

Feeling persistently cold can be a sign of a serious health concern that you may not be aware of. However, it has very little to do with the conditions outside. Niamh McMillan, Superdrug’s Pharmacy Superintendent, has spoken out about the important signs to look out for in order to avoid more serious health issues.

The pharmacist says feeling cold 'all the time' could be linked to hypothyroidism, otherwise known as an underactive thyroid. Hypothyroidism occurs when the thyroid gland, responsible for many functions, including bone health, metabolism, and cell growth, doesn’t produce enough thyroid hormones.

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She said: "Hypothyroidism can slow down your metabolism, leading to a drop in your overall temperature, leaving you to feel permanently cold and especially sensitive to cold surroundings. Additional symptoms can include constipation, depression and aching muscles."

If you always feel cold while everyone else seems fine, especially if this is a new or strange feeling for you, it’s wise to talk to a healthcare professional. They can test your thyroid hormone (TSH) levels to see if an underactive thyroid might be the reason.

According to the NHS, symptoms of an underactive thyroid may be mild and may not be easy to notice. They usually develop slowly and get worse over time. Common symptoms include:

• feeling extremely tired (fatigue)
• feeling cold more than usual
• putting on weight
• constipation
• difficulty concentrating or thinking clearly
• low mood or depression
• dry skin, dry hair or hair loss
• a croaky (hoarse) voice
• irregular or heavy periods if you have them

However, the NHS does say: "Some of the symptoms are common and can be caused by other conditions. But it's important to get them checked by a GP." The British Thyroid Foundation offers information and support, including patient stories, online forums and telephone support. Thyroid UK also offers information and support, including online forums, local support groups and telephone support.

The reasons why elderly people experience itchy skin

 Retired GP, journalist and author James Lefanu has writte

n a column for The Telegraph for 20 years. He always welcomes letters from readers about any of their medical concerns

Recently I received a letter from a reader in Somerset in his mid seventies. He described himself as “fit as a fiddle” thanks to yoga breathing exercises every morning and daily walks with his labrador on the Mendip Hills. Nonetheless he explained that he has been “driven mad with desperation” by chronic itchiness of his skin and scalp. “There is nothing to show for it” he writes, “no rashes only my scratch marks”. The likely culprit, given his age, is the rather cruelly named senile itchiness (or pruritus) caused by age-related thinning and dryness of the skin. The generous application of the moisturisers and emollients prescribed by his family doctor has, however, provided only scant relief. So what to do?

This is not straightforward as there is a longish list of possible explanations warranting. In their most recent report, The British Association of Dermatologists advises an extensive range of investigations of liver, kidney and thyroid function. While there are many possible causes, two possibilities in particular need to be pursued. The first, for reasons that remain obscure, is iron deficiency. This should be readily established by the standard blood test but is not excluded by a normal result and more specialised measurements may be necessary. Iron supplements are almost immediately (and dramatically) effective. Next, severe itchiness, especially at night, may be the only sign of Hodgkin’s lymphoma so a CT scan of the chest and abdomen “should be considered”.

Despite the most thorough of investigations, for most no underlying cause can be identified. This is Generalised Pruritus of Unknown Origin (GPUO) that may be alleviated by the same drugs – antidepressants and Gabapentin – that are of value for the relief of neuropathic pain.

Partial knee replacements may be the answer

Further to the recent comments on why “tried and tested” types of knee implants might be preferable to innovative newer models, I am grateful to orthopaedic surgeon William Tice for drawing attention to the relative merits of the two main operative procedures – the total and partial knee replacement.

The former, as its name indicates, entails removing the arthritic damaged cartilage from the ends of both the upper and lower bones of the knee joint (the femur and tibia respectively) and replacing them with a metal and plastic implant. The “partial”, by contrast, is suitable for those in whom the arthritic changes are limited to the inner or outer aspect (or compartment) of the knee. This is replaced in the same manner leaving intact the unaffected side.

The partial is appropriate for around half of those requiring a knee replacement and, being a less extensive procedure, recovery is speedier with reduced likelihood of complications such as thrombosis and infection. It is, however, technically more difficult, so many surgeons, Mr Tice observes, stick to doing the total which accounts for the vast majority (86 per cent) of knee replacements in Britain. In practical terms this makes little difference as both procedures have a similar high success rate. Nonetheless, as these figures suggest, around a third of those having the ‘total’ will have done as well (or better) with the’ partial’. Useful to know.

Why tight clothes could be causing havoc with your health

A century or more ago, doctors attributed a host of digestive and respiratory ills in women to the “injurious effect of having to wear tight corsets”. The modern equivalent is reported by a lady from Woking intermittently troubled by stomach pains and loose stools but only when at work. It then occurred that whereas she wore a girdle during the week, she dispensed with it when at home at the weekend. “Though quite slim” she comments “like a lot of women past menopause, I have a largish stomach”. She put aside her girdle and has not been troubled since. This is almost certainly the female variation of “tight trouser syndrome” experienced by men whose symptoms of abdominal discomfort and heartburn are abolished by purchasing a larger pair of trousers supported, if necessary, by braces.

You asked: how to get rid of belly fat safely and sustainably

How to lose belly fat’, ‘how to lose stomach fat’ and ‘the best exercises to lose belly fat’ are among Google’s most-searched health terms. This in itself is proof that stubborn belly fat (aka belly pooch or lower stomach fat) is a source of insecurity for many people, but besides that, 43% of UK women surveyed* by Women's Health openly told us that an undefined stomach is their biggest insecurity when naked in front of a partner.

The problem is, when we want to lose this kind of weight we often set arbitrary timelines. For example, trying to mine the internet for the answers to how to lose belly fat fast (we’re going to give you the benefit of the doubt and assume you mean ‘as efficiently and as safely as possible’ 👀), the quickest way to lose belly fat, or how to lose belly fat in a week.

To achieve said goals sounds appealing, we know, but the reality is that these kinds of approaches mean you’re probably less likely to get rid of stomach fat, and even less likely to keep it off if you do manage to lose some.

Plus, following so-called ‘quick-fix’ solutions could have an extremely detrimental impact on your health – both physical and mental. The best way to lose belly fat, if that’s a goal of yours, is to adopt healthy life-long habits.

That being said, consider this your full guide to learn how to lose belly fat safely and sustainably. Here are all the questions you may have about how to lose stomach fat – answered.

A quick caveat: This guide will absolutely not answer the question of ‘how can I lose belly fat fast’ or 'how can I lose belly fat in a week'. Sustainable weight loss, underpinned by healthy habits and lifestyle change, is the key to long-term results. Not crash dieting which often ends in renewed weight gain and an emotional rollercoaster that could take months or years to recover from.

What is belly fat?

First things first. Before we talk about how to lose stomach fat or the best way to lose belly fat, it’s important to know exactly what belly fat is.

‘Belly fat or abdominal fat is the subcutaneous (under the skin) fat that sits around the waist and provides a store of energy, and also protection and heat, for the organs,’ says Tarik Belalij, personal trainer and nutritionist at Everyone Active Becontree Leisure Centre.

‘Small amounts of fat below the skin is normal and healthy, it is the visceral fat, which surrounds the organs that can be the most dangerous type of fat – leading to heart attacks and diabetes.’

How do you know if you’ve got this type of fat situation going on? ‘Excessive visceral fat is what causes the "beer gut" (also known as belly pooch), pushing the stomach out from the inside,’ Belalij says. So, to reiterate, we’re not talking about bloating, which comes and goes, we’re talking about actual belly fat tissue.
How much body fat should you have?

How women could and should lose belly fat is different to that of men. Women need some belly fat to function – fat cells store oestrogen, so having too little can cause your whole hormonal function to go out of whack, causing serious health issues such as irregular periods and even infertility.

To that end, striving to lose fat from your stomach with the aim of getting a six-pack, for most females, wouldn’t be healthy. Instead, aim to sit within the 21-30% body fat category. This is what's considered a healthy body fat percentage range for women.

How long does it take to lose belly fat?

As mentioned, anyone wondering how to lose belly fat fast isn’t alone, but this isn’t always realistic, and almost always not sustainable. It plays out differently for every single person. Our genetics, age, lifestyle, stress and sleep all play a role in how fast we lose belly fat – the same goes for all body fat actually.

It’s not about trying to lose belly fat in a week or lose stomach fat fast – it’s about sticking to a pace that keeps you trucking on. For most people, the best way to lose belly fat looks like an 80/20 split between healthy habits and ones that are, perhaps, more fun than functional.

What is the best exercise to lose belly fat?

Before you ask about the best exercises for a flat stomach, let’s get clear on why crunches and sit-ups alone not going to be the thing to help you lose belly fat. ‘While crunches will help strengthen your abdominals and core muscles, they’re not enough in isolation to burn calories,’ Luke Hughes, Origym PT says.

Instead, Hughes recommends a rounded bodyweight or free weights workout routine done at a higher intensity as the best exercise to lose belly fat. These sessions will help to burn calories and increase muscle mass, which will, in turn, tap into your body fat stores – even within a limited time period.

Do note though, that too much HIIT can elevate cortisol (the stress hormone) in your body, which could hinder how effectively you lose stomach fat (more on this below). Aim for three to four sessions per week and make sure you're allowing your body plenty of time and space to recover.

‘Burning calories through cardio exercise like this helps to burn belly fat, particularly when we operate at a calorie deficit,’ says Hughes. ‘Try adding star jumps and mountain climbers into your workouts.’

‘The key to continually improving and losing belly fat is to scale up your workouts every week. Incrementally increase the intensity and load of your workouts, and you will soon see improvements to your fitness,’ says Hughes.

The best exercise for belly fat

We’ve been conditioned to think that super hard exercise (and isolation stomach exercises) are going to be the things to help us get results, especially when we’re trying to lose lower belly fat. In fact – surprise, surprise – it’s much more holistic than that and is about keeping your nutrition, exercise and general movement in check concurrently.

Outside of gym workouts (and home workouts), the movement you’re doing walking to the shops, making a cup of tea or taking your pooch out to stretch their legs can actually contribute more to hitting your healthy fat loss goals. This type of movement is known as NEAT (non-exercise activity thermogenesis) and is a cornerstone of healthy body composition.

‘NEAT simply refers to the energy used carrying out any daily activity that isn't formal exercise (e.g. running or resistance training) or sleeping,’ says Elliott Upton, personal trainer at Ultimate Performance and Head of LiveUP Online Coaching.

You can increase your NEAT by walking instead of taking public transport, opting for the stairs over the elevator or doing household chores. Whichever you choose, they'll all contribute to the process in which you lose stomach fat.

Learn everything you need to know about NEAT exercise with this full explainer.
NEAT plays a major role in how much energy you expend per day (aka how many calories you burn) and increasing your metabolic rate. It also helps control your blood sugar, aid muscle recovery, lower stress levels and improve cardiovascular health.

What exercise burns the most abdominal fat?

Let’s clear something up: there is no way to spot-reduce fat. So, frustrating as it may feel, there isn't any one exercise that burns the most abdominal fat.

Fat loss occurs when there's a calorie deficit (so when you consume less calories than your body utilises). When you consume less than your body requires it recruits fuel from energy stores within the body, but not from one specific location. Areas that you lose – and gain – fat from first ultimately depend on your genetic makeup.

So, basically, the exercise that burns the most abdominal fat is really just exercise that contributes towards a calorie deficit – and it’s, ideally, a type of exercise that you genuinely enjoy doing, since you're more likely to be consistent with movement when it feels fun.

What is the best diet to lose belly fat?

You can’t out-exercise a bad diet. Fact. To lose belly fat (and this goes for all body fat), you need to be in a calorie deficit.

‘When it comes to knowing how to lose belly fat, the best way to start is to watch what you eat,’ Belalij says. ‘When you digest large amounts of calories, your body allocates some of these to functional systems which work to keep you alive (think the brain, muscles and organs),’ says Belalij. ‘It also uses it to fill up energy stores. Any excess is then stored in fat cells around the body – typically being those of the belly.’

But like we’ve said, learning how to get rid of belly fat shouldn’t come at the expense of your health, so you want to make sure you’re not cutting back too much. To calculate your ideal (and healthy) calorie deficit, check out our handy guide below. It’ll help you work out how many calories you need to eat a day to hit your goals, without going too far. (We’ll get onto what foods to focus on shortly!)

Worried about the price of healthy eating? Stock up on cheap healthy snacks. By having healthier food in the house you're less likely to face-plant the sugary stuff when hunger strikes.

Best foods to lose belly fat

It’s not all about eating less. Music to our ears, we’re sure you’ll agree. Rather than simply cutting down on kcals, you need to consider the kind of food you’re consuming, too. (In most cases, you actually have to eat a lot more nutrient-dense food to hit the same calorie count as processed ones.)

Belalij suggests building meals around lots of nutrient-rich vegetables, a source of protein and some healthy, unprocessed carbs. ‘Start with leafy greens such as spinach, kale and collard greens, then add carrots, broccoli and peas.’

‘Lean meats, including turkey and chicken, are ideal as they are lower in fat and therefore calories, or, if you are vegetarian/vegan, add in tofu or a handful of nuts such as pine, cashew or almonds and a sprinkling of seeds (sunflower, sesame, pumpkin). When it comes to carbohydrates, rice, quinoa and potatoes are perfect.’

Your best course of action is to make small, manageable changes, and figure out what’s most sustainable for you. Remember: we’re after long-term change, not short-lived tweaks. Cutting down on processed foods will also likely help with water retention which, while it’s not an approach we’d recommend, can be helpful for anyone searching ‘how to lose belly fat in a week’.

What foods help burn belly fat?

Can we be honest? No foods can help to burn belly fat. That’s just not how it works.

There are, however, nutrient-dense foods that you can incorporate into your diet to help you load up on goodness whilst you're aiming for a calorie deficit. They include, but aren't limited to:

• Eggs
• Oats
• Leafy greens
• Berries
• Wholegrain bread
• Fish
• Nuts and seeds
• Asparagus
• Potatoes
• Peas
• Greek Yoghurt
• Avocado
• Lentils
• Quinoa
• Apples
• Bananas

It’s also important to remember that food is to be enjoyed, so the key to a sustainable diet is creating one that's full of produce you look forward to eating and with meals that leave you feeling satisfied and not craving more due to restriction. ‘While the number of calories in food affects satiety [the feeling of fullness], it’s much more complex than that,’ explains Dr Barbara Rolls, professor of nutritional sciences at Penn State University. ‘Satiety – and how long that feeling is sustained – depends on numerous factors, including portion size, how long it takes to eat a food, its texture and how filling you expect it to be.’

4 foods to reduce if you're trying to lose belly fat

1. Processed foods: Dense in calories, carbs, fats and sugars, these are essentially a belly fat-inducing combination – typically they’re nutritionally unsatisfying but mood-wise pretty feel good, meaning you can’t help but eat more. And more.
2. Alcohol: Seven calories per gram may not sound like much but one or two G&Ts later and they soon add up. Plus, because the breakdown of alcohol is prioritised, its energy quickly tops up glycogen supplies with the remainder being stored as fat.
3. Inflammatory foods: These could be types of sugar or simply any food that doesn’t agree with you, as this causes your stomach to flare up, sending the body into panic mode and increasing fat storage as a safety mechanism.
4. Sauces and dressing: Read unnecessary hidden calories. Flavour your food with calorie-free herbs and spices, instead.

Notice we said reduce, though, not remove. It’s really important to avoid unnecessarily cutting out entire food groups. ‘This will lead to a restrictive diet that is unsustainable and likely cause a yo-yo effect with weight loss and regaining,’ explains Catherine Rabess, dietitian and NHS dietetic manager. ‘Don’t demonise your food or view meals like good or bad or cheat days or treats as this could develop into an unhealthy relationship with food.’

A final note on the best way to lose belly fat

Okay, so we’ve given you the good stuff (the best stuff, really) when it comes to learning the best way to lose belly fat and belly fat exercises to add to your routine. Basically, everything you need to know about how to lose stomach fat.

The one takeaway we hope you leave with, though, is that for all of the ways to lose belly fat, the way you speak to and view yourself is the most important thing in all of this. Whether you do or do not want to lose stomach fat, you are still worthy of love and respect from yourself. If you feel that the only thing you can focus on is trying to lose fat fast or entering into any unhelpful and unhealthy habits, take a step back and reassess. Focus on small things like watching your stress, sleeping well or choosing nutrient-dense foods. Small, attainable goals add up to very big wins – don’t lose sight of that.

Why your body jerks when you are falling asleep - doctor explains all

Have you ever wondered why you sometimes jolt awake just as you’re beginning to fall asleep? A doctor has explained why and it could date back to an “ancient survival reflex”.

Dr Amir Khan took to Instagram on Sunday (21 September) to explain the sensation known as hipnic jerk, which takes place when you’re dozing off.

“As you drift into sleep your muscles relax and sometimes your brain interprets that as falling. It’s a misinterpretation. So it sends a quick signal to your body to catch you and that’s why we twitch awake,” he said.

Dr Khan explained some scientists believe it was developed from when we used to sleep in trees, as a “sudden twitch might have saved us from falling”.

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Doctor says one habit three times a week can 'slow aging and add years to your life'

A doctor who specialises in longevity claims carrying out one simple habit three times a week can slow the aging process and potentially add years to your life. Dr Vassily Eliopoulos highlighted the difference between unhealthy and healthy aging as he took to Instagram to reveal how you can boost your lifespan.

The doctor suggested focusing "less on the mirror and more on your muscle" is the key to discovering the "fountain of youth" in life. "Strength training isn’t just about looking fit, it’s about protecting your bones, your metabolism, your brain, your balance, and your independence, for decades longer.

While cardio workouts have their benefits, strength-training - namely weight-lifting or resistance-training - may be one of the "most single, powerful interventions" to slow aging, according to the medical professional.

Dr Eliopoulos elaborated: "It's not just about muscles, it's about longevity, metabolism, bone health, brain health and survival."

According to the expert, studies show that greater muscle mass is associated with lower all-cause mortality in older generations. Conversely, Dr Eliopoulos warned that lower muscle mass could be a sign sarcopenia, which increases the risk of frailty, falls, fractures and even death.

"Strength is more critical than size," he continued. "It's not just about how much muscle you have, it's about how strong you are."

Dr Eliopoulos added that further studies have revealed that low muscle strength doubles mortality risk, independent of muscle mass. "Grip and knee strength can be reliable indicators of longevity," he advised.

Now for the key piece of advice. The doctor added that strength training "equals younger cellular age" as he referenced telomere [a compound structure at the end of a chromosome] research that has illustrated that a 90-minutes per week of strength-training "corresponded to an almost four-year younger biological age".

Meanwhile, doubling that to 180 minutes per week could potentially "shave eight years" off your biological age," according to Dr Eliopoulos.

"You don’t need to lift like a bodybuilder," he added. "You just need to start, consistently, progressively, and with purpose."

Summarising, Dr Eliopoulos suggested: "Start with sessions as little as 30 minutes each. Use progressive overload - which means to gradually increase resistance to force your muscles, ligaments and nervous system to adapt."

Exercises such as squats, deadlifts, rows and press-ups can all be beneficial in your routine and target the major muscle groups, he recommended, whilst stressing the importance of combining this with "adequate protein intake" - 1.3 to 1.8 grams per kilo per day dependent upon your age. "This helps to support muscle synthesis," the doctor said.

The NHS advises online: "When you are exercising to improve strength, the research tells us that you get the most benefit when you are putting in a lot of effort. If it’s too easy, you won’t get stronger.

The Y chromosome degrades over time and men's health is paying for it

The Y chromosome can disappear over time in human males, which may introduce a number of health problems. While the exact trigger for such degeneration is unknown, environmental factors can play a significant role. New research on the topic hints that the human Y chromosome is evolutionarily unstable and could even become extinct in the future.

Chromosomal complications

Most people have 23 pairs of chromosomes, including a pair of sex chromosomes that can be either an X chromosome or a Y chromosome. Having two X chromosomes usually designates a human as biologically female, while having one X chromosome and one Y chromosome designates a human as male, though this is separate from a person's gender identity.

The Y chromosome is only about one-third the size of the X and contains far fewer genes. Now, scientists have found that this smaller chromosome can actually degrade over time. "The idea is that as men grow older, they lose this chromosome from many of their cells, which drives age-related disease," said New Scientist.

Specifically, the loss of the Y chromosome (LOY) has "important effects in shaping the activity of the immune system," and can open the door wider for several diseases, including "cancer, neurodegeneration, cardiovascular disease and acute infection," said a January 2025 study published in the journal Nature Reviews Genetics. "If you're a male, you do not want to lose your Y chromosome, it's definitely going to shorten your life," Kenneth Walsh, a professor at the University of Virginia, said to New Scientist.

When it comes to cancer, "tumors without the Y chromosome grew twice as fast as those with it," said New Scientist. This is largely because the "loss of the Y chromosome causes tumor cells to make proteins that exhaust T cells, a kind of immune cell that ordinarily recognizes and attacks cancers." In addition, research has shown that the risk of Alzheimer's disease greatly increases with LOY. Experts speculate that the "Y chromosome-deficient immune cells infiltrate the brain and may lead to increased inflammation or may be less able to regulate the inflammatory response," a symptom which is "characteristic of Alzheimer's disease," the study said.

Micro mistakes

Y chromosome loss is largely "due to cell division mistakes," said News Medical. This is "enormously common" and "not like some freakish accident," Lars Forsberg, a senior lecturer and associate professor at Uppsala University in Sweden, said to New Scientist. It likely happens to all males, but age increases the level of loss significantly. Additionally, there is "no data to suggest that men with loss of Y would feel it."

Other contributing factors include smoking and exposure to environmental toxins like air pollution, glyphosate herbicides and arsenic-contaminated water. Quitting smoking could reduce the risk, and "future research may identify specific mutations or factors that trigger LOY," said News Medical.

LOY is "increasingly viewed as a marker of genome instability and a biological indicator of environmental stress," said News Medical. It could also be a major reason why females tend to have longer lifespans. "Females seem to be the stronger sex from a genetic point of view, with a more stable and less disease-prone genome," said the study. While the Y chromosome degrades on the individual level, there is evidence that the chromosome may be going extinct on an evolutionary scale as well.

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Abstract

Loss of Y chromosome (LOY) is the most commonly occurring post-zygotic (somatic) mutation in male individuals. The past decade of research suggests that LOY has important effects in shaping the activity of the immune system, and multiple studies have shown the effects of LOY on a range of diseases, including cancer, neurodegeneration, cardiovascular disease and acute infection. Epidemiological findings have been corroborated by functional analyses providing insights into the mechanisms by which LOY modulates the immune system; in particular, a causal role for LOY in cardiac fibrosis, bladder cancer and Alzheimer disease has been indicated. These insights show that LOY is a highly dynamic mutation (such that LOY clones expand and contract with time) and has pleiotropic, cell-type-specific effects. Here, we review the status of the field and highlight the potential of LOY as a biomarker and target of new therapeutics that aim to counteract its negative effects on the immune system.

Cortisol side effects explained: How chronic stress 'changes the way you look'

Have you looked in the mirror recently and not recognised the person looking back? Cortisol, the hormone designed to control inflammation in our bodies, could be to blame. At normal levels, of course, it's absolutely essential. Holistic nutritionist and author Beatriz Larrea explains that the anti-inflammatory hormone, which initially rises in the morning when we wake up, is "our friend". "It helps us get out of bed with energy and get our day started efficiently," she says. The problem arises, though, when levels skyrocket due to chronic stress or other factors, spiking our cortisol levels with it. "Our bodies aren't built for that," she notes, "and it starts a domino effect of health problems."

High cortisol: What it does to your face and body

What are those health dominoes that may come tumbling down? "We see damage to the hippocampus [located in the brain's temporal lobe], weight gain - especially around the belly area - and changes in blood sugar and blood pressure," says Larrea. "We may experience premature ageing; the shortening of telomeres, hyperpigmentation, grey hairs, and loss of muscle mass. Crucially, our bodies have now become resistant to our cortisol's anti-inflammatory effects."

Sounds like a lot, doesn't it? With the help of more experts, we'll tell you what you need to know about elevated cortisol; how a 'Moon face' might be a reflection of high cortisol, what other symptoms you might be noticing and what, if anything, you can do about it.

Are you in 'chronic stress mode'?

"High cortisol doesn't just wear you out internally; it also changes how you look," says Fran Zamorano, a dietitian who specialises in hormone-balancing nutrition for women.

According to the nutritionist, signs that your cortisol level is high may include:

• A more rounded, or "Moon" face - this also may be a sign of Cushing's syndrome or hypothyroidism
• An increase in abdominal fat and difficulty toning your body
• Bloating
• Hair loss
• Dull skin and premature wrinkles
• Dark circles and bags under the eyes

According to Zamorano, if you identify with at least three of the effects on the list, your body might be stuck in "chronic stress mode." Luckily, he says that all is not lost: "You're not broken, you're dysregulated."

What can you do about high cortisol?

Regaining balance in your mental health, diet and other habits - like screen time - is key, and you have to embrace the fact that stress will always exist. It's more about how you decide to handle it. "You'll never be able to avoid stress - welcome to the 21st century - but you can learn to live with it," Larrea concludes.

There are three easy habits that you can start today:

• Eat a breakfast rich in protein and healthy fats, without sugar or refined flours.
• Get outsideand get some sunlight in the morning, even if it's just for 10 minutes.
• Eat dinner early, and at least an hour before bed. Put down your mobile or tablet - no screens allowed.

When planning your meals and snacks, remember that your body "doesn't need less food. It needs less cortisol". "If you want to lose fat, boost your energy levels, and look - and feel - like yourself again, start by regulating your hormones," says Zamorano.

About the experts:

Fran Zamorano is a Spain-based dietitian and nutritionist who has developed his own programme to help women improve their hormone health with the support of a team of nutritionists and psychonutritionists.

Beatriz Larrea is a holistic nutritionist and author of the Spanish-language book Your Body on Fire: Keys to Fighting Inflammation and Reversing Ageing (Tu cuerpo en llamas: Todas las claves para combatir la inflamación y revertir el envejecimiento)

This Cream Has Been in Your Cabinet for Years – But Does It Actually Work?

 

Since it first hit the market in 1911, it has achieved legendary status in skincare.

The cream is based on a discovery called Eucerit, an emulsion that combines oil and water.

This unique formula quickly gained popularity and helped the company expand globally.

Today, the creme is available in over 200 countries and accounts for nearly half of the brand’s exports.

OCU put the classic cream to the test

The Spanish consumer organization OCU tested the Nivea Cream with help from dermatological experts.

The goal was to determine whether its moisturizing power lives up to its reputation.

Volunteers applied the cream to one forearm twice a day for two weeks. Afterwards, hydration levels were measured and compared to the untreated arm.

This method allowed researchers to isolate the cream’s actual impact on the skin. The outcome was clear, but interpretations varied among participants.

Effective, but not flawless

According to OCU’s conclusion, Nivea’s moisturizing ability is “good”.

Test subjects praised its nostalgic and recognizable scent – a clear childhood throwback.

There was widespread agreement that the treated skin felt noticeably more hydrated. However, not everyone was thrilled: some complained about a greasy after-feel.

The texture was also criticized for being thick and hard to spread evenly. Still, the overall impression remained positive – especially considering the product’s low cost.

So, does Nivea cream work? Yes – but it’s not ideal for everyone. Those with oily skin types may want to consider a lighter alternative.

Too much sleep is more dangerous than not enough

Sleeping for too long is worse for your health than a lack of sleep, a new study has suggested.

Researchers found people who regularly sleep for fewer than seven hours per night or more than nine hours per night were increasing their risk of death.

The study revealed that those sleeping for fewer than seven hours were 14 per cent more likely to die from any cause than those getting the optimal seven to eight hours of shut-eye.

But it also showed the increased risk of death rose to 34 per cent among people who were regularly sleeping for nine hours or more per night.

Experts from the Semmelweis University in Budapest, Hungary, analysed data from more than 2.1 million participants across 79 separate international studies.

Men were at greater risk of death than women from sleeping too little, while women faced a greater risk than men from sleeping for too long each night, the research said.

The study found men who slept for less than seven hours a night had a 16 per cent higher risk of death, and those who slept for eight hours or more had a 36 per cent increased risk.

Meanwhile, women with short sleep durations had a 14 per cent higher risk, and those sleeping for longer faced a 44 per cent increased risk.

The researchers said the differences were likely due to hormonal, behavioural or cardiovascular differences between men and women.

‘A sleep epidemic’

Dr. György Purebl, director of Semmelweis University’s Institute of Behavioural Sciences and co-author of the study said: “As a society, we are experiencing a sleep epidemic. Even though awareness has grown, our behaviour hasn’t changed much in the last decade.

“The constant exposure to blue light, pressure to remain available around the clock, and disruption of our natural biological rhythms continue to take a toll on our health.”

The authors of the study warned that sleep deprivation is a growing global health concern, with millions of people regularly sleeping too little because of work demands, exposure to digital screens and stress.

Shift workers and those with irregular schedules are particularly affected, it said.

Chronic sleep loss is not only linked to premature death but also a range of health issues including obesity, diabetes, cardiovascular disease and a worsening immune system.

Sleep and strokes

In a second study the Hungarian researchers looked at the impact of sleep duration on the risk of stroke and subsequent death.

They found that people sleeping for five to six hours per night had a 29 per cent higher risk of stroke than those sleeping for seven to eight hours and were 12 per cent more likely to die because of the stroke.

Those sleeping more than eight hours had a 46 per cent higher risk of stroke and were 45 per cent more likely to die from it.

Dr. Balázs Győrffy, head of the Department of Bioinformatics at Semmelweis University, and senior author of both studies, said: “Stroke remains one of the leading causes of death and long-term disability worldwide.

“Identifying modifiable risk factors like sleep can offer powerful public health benefits. Our findings make it clear that sleep duration should be considered in stroke prevention strategies to reduce the burden on healthcare systems and improve population health.”

Walking too far with arthritis? Here’s how to know when to stop

 

Walking too far with arthritis? Here’s how to know when to stop

If your knees or hips feel stiff and sore after a long walk, you might wonder whether you're making your osteoarthritis worse. But movement isn’t the enemy—on the contrary, it might be exactly what your joints need. Here's what experts recommend before lacing up your shoes again.

Walking is generally beneficial

Even with osteoarthritis, walking is one of the most joint-friendly forms of exercise—if done mindfully and at your own pace.

The term “wear-and-tear arthritis” is misleading

Osteoarthritis isn’t just about joints being "worn out"—it involves complex changes in cartilage and joint tissue, not simply overuse.

Don’t lose trust in your body

People with osteoarthritis often fear movement, but staying active can prevent stiffness and help maintain joint function.

Start slow and build gradually

If you've been inactive for a while, long walks can be too much. Begin with short walks and slowly increase the distance as strength and balance improve.

Strength training helps

Building muscle around the knees and hips improves stability, reduces pressure on joints, and makes walking less painful.

Physical therapy is a smart first step

A physiotherapist can tailor exercises to your needs, helping you move safely while building up your capacity for longer walks.

Know your pain threshold

Mild pain during or after walking is normal—but it shouldn’t exceed 5 out of 10 on a pain scale, and it should go away by the next day.

Morning soreness is a warning sign

If your joints feel worse the morning after a walk, it’s a sign you may have gone too far. Scale back and find a more comfortable range.

Walk often, not far

Frequent short walks tend to be more effective and manageable than one long, exhausting session.

Your mindset matters

Believing that you can move safely with osteoarthritis can make a real difference. A positive attitude helps reduce pain and encourages consistency.

The deadly and often overlooked risk of birth control

 

For millions of women, combined hormonal contraceptives are a part of their daily life – providing a convenient and effective option for preventing pregnancy and managing their menstrual cycle.

But new findings are sounding the alarm on a serious, and often overlooked, risk: stroke.

According to recent findings presented at the European Stroke Organisation Conference, combined oral hormonal contraceptives (which contains both oestrogen and progestogen) may significantly increase the chance of women experiencing a cryptogenic stroke. This is a sudden and serious type of stroke that occurs with no obvious cause.

Surprisingly, in younger adults – particularly women – cryptogenic strokes make up approximately 40% of all strokes. This suggests there may be sex-specific factors which contribute to this risk – such as hormonal contraception use. These recently-presented findings lend themselves to this theory.

At this year’s conference, researchers presented findings from the Secreto study. This is an international investigation that has been conducted into the causes of unexplained strokes in young people aged 18 to 49. The study enrolled 608 patients with cryptogenic ischaemic stroke from 13 different European countries.

One of their most striking discoveries was that women who used combined oral contraceptives were three times more likely to experience a cryptogenic stroke compared to non-users. These results stood, even after researchers adjusted for other factors which may have contributed to stroke risk (such as obesity and history of migraines).

It’s well-documented that hormonal contraceptives, which contain both oestrogen and progestin, come with a small, increased risk of experiencing serious health events, including stroke – particularly ischaemic stroke, which occurs when blood flow to part of the brain is blocked.

But a study published earlier this year, which tracked over two million women, found that combined hormonal contraceptives – including the pill, intrauterine devices (IUD), patches and vaginal rings, which all contain both synthetic oestrogen and progestogen – were linked to higher risks of both stroke and heart attack. The vaginal ring increased stroke risk by 2.4 times and 3.8 times for heart attack. The contraceptive patch was found to increase stroke risk by nearly 3.5 times.

Interestingly, they also looked at a progestin-only contraceptive (the IUD) and found there was no increased risk for either heart attacks or strokes.

Both of these recent findings suggest oestrogen may be the main driver of stroke risk. While absolute risk is still low – meaning fewer than 40 in every 100,000 women using a combined hormonal contraceptive will experience a stroke – the population-level impact is significant considering the number of women worldwide who use a combined hormonal contraceptive.

Oestrogen and stroke risk

Combined hormonal contraceptives contain synthetic versions of the sex hormones oestrogen (usually ethinylestradiol) and a progestin (the synthetic version of progestogen).

Natural oestrogen in the body plays a role in promoting blood clotting, which is important for helping wounds heal and preventing excessive bleeding.

But the synthetic oestrogen in contraceptives is more potent and delivered in higher, steady doses. It stimulates the liver to produce extra clotting proteins and reduces natural anticoagulants, tipping the balance toward easier clot formation. This effect, while helpful in stopping bleeding, can raise the risk of abnormal blood clots that can lead to conditions such as stroke. This risk may be even greater for people who smoke, experience migraines or have a genetic tendency to clot.

If a clot forms in an artery that supplies the brain or breaks off and travels through the bloodstream to the brain, this can block blood flow – causing what’s known as an ischaemic stroke. This is the most common type of stroke. Clots can also form in deep veins (such as those in the legs or around your organs).


In addition to clotting, oestrogen may also slightly raise blood pressure and affect how blood vessels behave over time, which can further increase stroke risk.

The effects of oestrogen on clotting may partly explain why the recent conference findings showed a link between combined contraceptive use and cryptogenic stroke risk. Cryptogenic stroke has no obvious cause, but is increasingly being linked to subtle, hidden risk factors – such as hormone-driven clotting.

Understanding risk

These numbers can sound alarming at first, but it’s important to keep them in perspective. The absolute risk – meaning the actual number of people affected – is still low.

For instance, researchers estimate that there may be one additional stroke per year for every 4,700 women using the combined pill.

That sounds rare, and for most users, it is. But when you consider that millions of women use these contraceptives globally, even a small increase in risk can translate into a significant number of strokes at the population level. Which is relative to what is seen with the high number of cryptogenic strokes in young women.

Despite the risks associated with combined hormonal contraceptives, many women continue to use them – either because they aren’t fully informed of the risks or because the alternatives are either less effective, less accessible or come with their own burdens.

Part of the reason this trade-off has become so normalised is the persistent under-funding and under-prioritisation of women’s health research. Historically, medical research has focused disproportionately on men – with women either excluded from studies or treated as an afterthought.

This has led to a limited understanding of how hormonal contraceptives affect female physiology beyond fertility control. As a result, the side-effects remain poorly understood, under-communicated and under-addressed.

Women have a right to make informed decisions about their health and body. This starts with having access to accurate information about the real risks and benefits of every contraceptive option. It means understanding, for example, that while combined hormonal contraceptives do carry a small risk of blood clots and stroke, pregnancy and the weeks following childbirth come with an even higher risk of those same complications. This context is vital for making truly informed choices.

No method of contraception is perfect. But when women are given the full picture, they can choose the method that best suits them.

We also need more research that reflects the diversity and complexity of women’s bodies, not just to improve safety, but to expand options and empower decisions.

Oncologist says men should 'never ignore' six health 'niggles'

 

An oncologist is urging men not to ignore ‘niggly’ health concerns, as taking action could save their lives. The odd ache and pain isn’t usually something to worry about, but with data showing how often men contact their GP, oncologists are worried life-altering conditions, like cancer, could be getting found too late.

According to a recent ONS Health Insight Survey, just 33.5% of men had attempted to make contact with their GP practice for themselves or someone else in their household in the last 28 days. This is compared to 45.8% of women.

Dr Jiri Kubes, radiation oncologist at the Proton Therapy Center, said: “We know men are less likely to book in to see their GP, and these latest figures show this is a continuing trend."

Dr Kubes has listed six 'niggly' symptoms men should never ignore.

Back pain

Often dismissed as part of getting old, back pain is one of those niggles that can be ignored.

Dr Kubes said: “Back pain is usually musculoskeletal but persistent or deep pain in the lower back or hips requires attention.

“If it’s getting worse or doesn’t improve at home after a few weeks, it’s time to call your GP.”

Persistent fatigue

Another symptom many may link to aging, but feeling constantly fatigued can be linked to many serious illnesses.

“Ongoing fatigue, even after proper rest, could be a subtle sign of many underlying conditions, including cancer, especially if it’s accompanying other symptoms,” Dr Kubes said.

Unintentional weight loss

If you have suddenly started to lose weight and haven’t changed your diet or exercise habits, it’s time to call your GP.

Dr Kubes said: “Sudden weight loss with no obvious reason should always be discussed with your doctor.

“It could be down to a number of different reasons, for example stress, but it could also be linked to serious illnesses such as cancer.”

Lumps and bumps

Any changes to your body that are not normal for you should be discussed with a GP as soon as possible.

Dr Kubes said: “Any unusual swelling, lumps or bumps anywhere on the body should not be ignored.

“There could be a very innocent explanation, or it could be something serious that needs attention.”

Sore throat

It could be just a cold, but if a painful throat is lingering, it could be something else.

“Having a sore throat for longer than three weeks is worthy of a call to your GP,” Dr Kubes said.

“If it’s accompanied by hoarseness or difficulty swallowing then it could be an early sign of throat cancer.”

Urinary changes

Changes to toilet habits can indicate something is wrong.

“Changes in urinary flow - whether it’s a weak stream, difficulty starting, or the sensation of incomplete emptying - are symptoms we routinely investigate for urological cancers,” Dr Kubes said.

I was homeschooled I torment myself with how much I could have achieved

Homeschooling is on the rise in England. The number has risen by more than 10,000 since last year. Parents cite mental health as the main driver. Alex Sergent, 40, was homeschooled as a child and then later as a teen because of his mental health issues. Decades later, he reflects on his experience and the impact it had. (Photo: Supplied)

Homeschooled twice

“Growing up, I was homeschooled twice. The first time, I was just six and I was struggling to read. My mum was massively concerned and she took me out of primary school. She taught me at home for a year. We would visit a reading specialist every week who had a sound-based method for teaching children literacy. I picked it up quickly. It was such a success story that I was even in the local paper. It might have taken me much longer to learn if I had stayed at school. I think it was the right thing to do at the time. Still, I wasn’t taught any maths, which is probably quite bad. I think I only did about an hour a week with the specialist teacher.” 

Missing out on something

“I was only six, so I don’t remember much from that time, but I do remember feeling I was missing out on something. I didn’t see many other children in that year. I was the youngest of four siblings and they were much older and in secondary school, so I didn’t socialise much. I just played video games. My mum sent me back to a different school and I was suddenly top of my class. I was great at spelling and I loved learning. Things were going well.” 

Dealing with parents separating

“Then when I was about 12, everything started to change. I started a new school and my parents got divorced – we had to leave our childhood home. My older brother left for university. I used to spend a lot of time with him, so it felt like I had lost so much. I struggled with the change. We moved to the middle of nowhere and so I had to cycle five miles every day to get to school. Even though I loved learning, I decided after two weeks at this new school that I wasn’t going to go any more. My mum let me, which she probably shouldn’t have. She was struggling with her own mental health problems and my dad wasn’t in the picture any more. So I just stayed at home. I was given complete autonomy and with that, I just played video games all day. I even went to the cinema three times a week. This went on for two years.” 

Dealing with parents separating

“Then when I was about 12, everything started to change. I started a new school and my parents got divorced – we had to leave our childhood home. My older brother left for university. I used to spend a lot of time with him, so it felt like I had lost so much. I struggled with the change. We moved to the middle of nowhere and so I had to cycle five miles every day to get to school. Even though I loved learning, I decided after two weeks at this new school that I wasn’t going to go any more. My mum let me, which she probably shouldn’t have. She was struggling with her own mental health problems and my dad wasn’t in the picture any more. So I just stayed at home. I was given complete autonomy and with that, I just played video games all day. I even went to the cinema three times a week. This went on for two years.” 

School one thing I could rebel against

“In hindsight, this was a way for me to have control over my life – I loved learning, but school was the only thing I could rebel against. For the next two years, I had a visiting teacher, and I went to a unit for homeschooled children in Norwich for a couple of hours every week. They were in high demand and their resources were stretched so I only studied Maths and English. Although I had tasks and homework, it wasn’t a lot of work. For six months, while I waited to be assigned a visiting teacher, I did no work at all. From October 1996 to April 1997, I had no school education. I loved films and I loved computer games – I did that all day, every day for years. At this point, they hadn’t yet introduced fines for children not attending school. Instead, I had a welfare officer and a child psychologist who would visit as well. Between them, they would try and get me to go back to school.” 

'What if I had gone to school?'

“After a few years at home, I decided to join Year 10 when I was 15. I had to force myself to go back to school so that I could get my English and Maths GCSEs. I got a C in Maths through sheer resilience, and I got a B in English. I got my A-levels and I went to university to study politics. Still, in my twenties, I beat myself up a lot. What could I have achieved if I had gone to school? I tormented myself with that question.” 

Starting a career

“After graduating, I became a journalist for the BBC, I worked for an MP and now I own my own business. I set up my production company and I also have an investing club TinT (Tap into Tech) that supports start-ups that solve the cost of living crisis, provide mental health support and tackle our environmental challenges. But what if I had gone to school? It is such a sliding door moment that I think about it often. What could I have achieved if I hadn’t skipped so much education? I try not to do regret, but I feel it affected me. In my late teens and early twenties, I got to a point where I didn’t know how to socialise. I’m a natural extrovert but I didn’t know how to be around people my age. I believe that was a byproduct of not going to school because I missed out on the social side of growing up. I didn’t get to spend time with friends and mature by speaking to peers. Though I suppose, on the other hand, I didn’t get bullied.” 

Forcing myself to socialise

“I did make some friends when I went to sixth form and I am still friends with one now, so I had a glimmer of normality. Looking back, I gained a lot but I lost too. I like that I was independent and I walked my own path. I love my life now and have a good network of friends, but I had to force myself to socialise and to get out there. Homeschooling isn’t bad if a child is being properly monitored. I didn’t have that. I found it tricky to adjust, as a young adult. I think anyone would have.” 

What it’s like to teach neurodiverse children

 

Zain’s jaw is clenched in fury, his cheeks are crimson and eyes wild as – SLAM – he violently upturns his desk, scattering crayons and pencil shavings in its wake.

Zain* is 11, he has autism and ADHD, and he’s angry because his classmates are out playing on the field and his supervised breaktime with his one-to-one member of staff is later.

This is one of Zain’s most aggressive outbursts, but he’s safe, at least. Even if he is calling me a “b---h”.

From my point of view as head teacher, this upturning of tables is preferable to the time Zain ran from class, climbed a tree and remained there all morning. I was terrified he’d fall, or move higher up the trunk if I tried to get him.

He once also hit me in the face when I stupidly bent to talk to him while he was still in “the red zone” (the angriest mood). “Ow!” I yelped, “that hurt.” At work I kept my cool, but I lost it to my husband later.

Being a primary school head teacher in 2025 is not for the faint-hearted.

Since 2015 I’ve run an Ofsted-rated “good” school in one of the Midlands’ leafiest boroughs. It’s always been hugely rewarding and fitted in well with raising my own family, but especially since Covid it’s become utterly relentless. And the dramatic rise in the number of children with neurodiversity is not insignificant.

It’s worse now than it’s ever been

When I began teaching over 30 years ago, there were children who perhaps struggled socially or were extremely boisterous; “sensitive” or “hyperactive” they might have been called. But less than a handful in every class.

Depending on the severity of their needs, there were more options for autistic children to be educated outside of mainstream education, before the drive to be inclusive became the agenda. Now, according to the National Autistic Society Education Report, 70 per cent attend regular schools.

And ADHD (attention deficit hyperactivity disorder) wasn’t recognised by the National Institute for Health and Care Excellence as a condition in children until 2000, but now globally it’s thought that 5 per cent of children live with it.

The landscape has since changed beyond recognition. Roughly a third of children are neurodiverse across most classes in my school; in other parts of the country there’s probably more. That might mean ADHD, ASD (autism spectrum disorder) or the more general label SEMH (for those with social, emotional and mental health needs).

We have pupils with anxiety so severe that they’re pulling out their eyelashes, picking at their skin, banging their heads on the desk or shutting down completely in class. And aside from the worry of what’s going on in children’s heads, all of the above requires communication with home and subsequent meetings with parents about their child’s welfare and how best to support them.

I am not moaning about neurodiverse children being a problem, or at all suggesting they are not welcome in schools. Certainly, every child deserves the best education we can possibly give them, and as a head teacher I’m passionate about helping to make this happen.

What this means is that I’m spending more of my time firefighting crises, dealing with parents and filling in forms rather than actually leading my school.

We are under-resourced, under-funded and overwhelmed. Of course the children must remain the top priority, always, though it’s making my workload a living nightmare.

Fewer staff, yet more children with additional needs

Zain’s outbursts aren’t uncommon. While the table episode was over quickly – once he’d begun sobbing on the floor and saying “sorry Mrs Turner*” – it still requires more follow-up care.

I had a difficult conversation with his father (who I strongly suspect has AuDHD – both ASD and ADHD – and needs of his own, although he lacks the self awareness to recognise it).

Zain’s teaching assistant – who I pray won’t go off sick again – also had to be offered support.

I’m ashamed to say that some days in this job I return home, walk straight to the fridge and pour myself a large white wine before even saying hello to my husband and teenagers.

And Zain is just one of many pupils who has additional needs in my school of 400.

The short answer to why we are struggling is simply that there are fewer staff and yet more children with additional needs.

Ten years ago I had a full team around me: teaching assistants along with a a bigger senior leadership team, staff who weren’t teaching full-time with enough capacity to manage situations before they spiralled.

Frequently, I’m the only one available when it comes to managing very challenging behaviour – such as when an altercation broke out in the playground between two dads (over football, and fists were involved, I kid you not) or when there’s online bullying on the WhatsApp groups (which primary school age children aren’t even allowed to be on).

In any school – even “nice” primaries like mine where children are fed vegetables and encouraged off their screens – pupil confrontation just happens.

The subtle changes to the classroom

There’s no question that the neurodiversity numbers are increasing. Some of it is better awareness and diagnosis, but there is also a real, noticeable shift towards increasing numbers of children who are sensitive to noise, or cannot cope with change.

Children with ADHD or ASD often struggle with things like turn-taking or losing a game. They thrive on structure and so anything from assemblies and plays to end-of-term discos can completely throw them.

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I've lived with ADHD and autism all my life – this is what it's like to have both

On the surface, classrooms look as they always have – art displays on the walls and children sitting at tables. But look closer and you’ll notice the adjustments.

Some children have stretchy resistance bands tied around their chair legs to kick against – a form of sensory regulation. Others sit on wobble cushions or behind cardboard “study wings” to minimise distraction.

Some wear ear defenders, or have “chew toys” around their necks, because it’s better than them gnawing away on their sleeves.

And in every classroom now there are “calm corners”, where children can quietly decompress with fidget toys.

These strategies were unheard of a decade ago in mainstream schools. Yet they’re not gimmicks but genuinely useful tools which help neurodiverse children function within a mainstream classroom.

As I constantly remind my staff: children with ADHD are not naughty, broken, lacking discipline. They’re just finding their way in a world that often doesn’t make sense to them. Our job is to help them make sense of it, feel safe, calm and therefore capable of learning.

Our Senco (special educational needs co-ordinator) is essential in providing support, advice and training. But again, it all comes down to people. And people cost money. We are not miracle workers, we are educators. Exhausted ones who need support.

Teachers are burning out

I’m not a doctor, and I can only speculate on why neuro diversity is rising – but bad diets, food additives and out-of-control screen time certainly can’t help.

Children today struggle to sit through even a panto – let alone concentrate for a 45-minute lesson – because YouTube has trained their brains for fast dopamine hits. Parents are no better – they arrive at pick-up time clutching mobiles to their cheeks.


The mental load on staff is enormous. We aren’t just teachers any more: we’re social workers, mental health first-aiders, speech and language supporters, and behaviour specialists. We are doing it all with fewer resources, less recognition and endless paperwork.

While I’ve been able to manage my own mental health over the years, I fully understand why colleagues are leaving the profession or taking early retirement. I’m lucky to have a supportive husband and the ability to mostly switch off in the lengthy school holidays, while keeping an eye on emails.

Many teachers quit after five to seven years – they’ve burnt out.

With budgets in crisis, the best, most experienced teachers are now too expensive for schools to afford.

At the end of the day, I’m very proud of what my staff and I do to make our school inclusive, and it’s magical when a strapping young adult comes up to me grinning “Miss, do you remember teaching me?” and tells me all about how they’re getting on.

But in all honesty I’m counting down the three years to my retirement now. When I welcome pupils back for the new term this week, at least one thing will put a smile on my face: Zain’s left to go to secondary school.

Psychotherapist reveals key warning sign that your everyday stress is about to tip you over the edge

It's hard not to feel completely overwhelmed by life at times, but a psychotherapist has shared the one of the critical warning signs that you've gone from worrying about things at a normal level to developing full blown anxiety.

Anxiety is a natural reaction to stress and uncertainty, and can be triggered from anything between making presentation at work to proposing to the love of your life.

But while the feeling of 'nerves' usually subside after the completion of the stressful event, sometimes the anxiety lingers, and for some people, it becomes louder and louder until performing basic tasks becomes an exhausting—and sometimes scary—uphill struggle.

Therapist Clare Patterson, who is registered with the British Association for Counselling and Psychotherapy (BACP), describes anxiety as when 'the body’s alarm system [is] stuck in the ‘on’ position—without a clear, present danger.'

But how do you know that your normal worrying levels have got out of control? Ms Patterson shared eight warning signs that you might be heading towards developing a serious mental illness.

Speaking to The Sun, she said one of the biggest red flags is catastrophising, when you focus on what could go wrong, or you're obsessing about future events which are totally out of your control.

'You might be trying to focus at work but your mind is pinging from, "I forgot to book the dentist" to "Do I have cancer?" to "I should drink more water", all in 30 seconds.'

She added: 'You might lie awake at 2am thinking, "What if I lose my job? What if I can't pay the mortgage? What if I end up homeless?", even when nothing has changed at work.

'You may also catastrophise, always assuming the worst-case scenario. For example, your partner doesn't reply to a message for a few hours and your brain jumps to, "They're in a crash" or "They're leaving me".

You may also be in a meeting and notice every change in someone's tone, face or body language, and be convinced it means something bad about you.'

Catastrophising can leave someone feeling permanently overwhelmed, and cause them to withdraw from their loved ones and routines, which are both other symptoms the mental health expert pinpointed.

'For people with an anxiety disorder, the excessive stress hormones can feel overwhelming...It is not "all in their heads". It is a very real, physiological response.

'A low-level fear with no clear object, like waking up with a pit in your stomach for no reason, just a vague feeling something is going to go wrong today, is also common.

'Some people also find their anxiety is internalised and they keep thinking, "What is wrong with me?"

'You might cancel plans because you're feeling overwhelmed, then spend hours criticising yourself for being "flaky" or "too sensitive".'

Warning signs your anxiety is getting out of control


1. Unable to cope with minor worries

2. Catastrophising

3. Indecisiveness

4. Feeling constantly overwhelmed

5. Withdrawal

6. Up and down emotionally

7. Feeling tense

8. Obsessed with perfectionism

Ms Patterson added that feelings of indecisiveness and perfectionism can also be warning signs that your worrying is getting unhealthy.

She said: 'This often leads a person to second guess even small decisions, like what to wear or what to say in a text.

'Anxiety can lead to perfectionism and procrastination, putting off work because it's never quite good enough.'

Other signs manifest physically; tension in the body, and restlessness.

Ms Patterson said that people who lack 'coping mechanisms'— are at risk of their anxiety becoming out of control.

She defines a coping mechanism as steps someone can take to 'feel safe', which might include positive self-talk, seeking out a familiar face at a party or event, or focusing on their breathing.

But people who are very anxious can find themselves falling into a panic attack.

She said: 'The rational part of their brain may be overwhelmed by the anxiety and so they exist in a fight/flight/freeze state where there is a lack of trust in themselves to cope and manage.

'This can trigger even more anxiety, sending them into a spiral, and even lead to physical symptoms including panic attacks, headaches and dizziness.'

It's estimated that 8 million Britons are living with anxiety, and NHS trusts across the UK are struggling to provide suitable support.

In February, after analysing NHS stats, Rethink Mental Illness found that the longest waits for mental health care are over two years (658 days), more than twice as long as the ones for people needing elective physical health treatment (299 days).

The delays in treatment have seen people turning to online therapy providers, mindfulness self-help books, and in the case of Gen Z, crafting.

Findings from The Power of Making report, commissioned by Hobbycraft and in partnership with mental health charity Mind, surveyed nearly 6,000 people nationwide and found that younger people are turning to crochet and pottery kits to try and calm their anxious minds.

New technology reveals how autism disrupts brain cell communication

Autism affects at least 2% of children in the United States – an estimated 1 in 59. This is challenging for both the patients and their parents or caregivers. What’s worse is that today there are no drugs that treat the main symptoms of autism. That is in large part because we still don’t fully understand how autism develops and alters normal brain function. One of the main reasons it is hard to decipher the processes that cause the disease is that it is highly variable. So how do we understand how autism changes the brain?

Using a new technology called single-nucleus RNA sequencing, we analyzed the chemistry inside specific brain cells from both healthy people and those with autism and identified dramatic differences that may cause this disease. These autism-specific differences could provide valuable new targets for drug development.

I am a neuroscientist in the lab of Arnold Kreigstein, a researcher of human brain development at the University of California, San Francisco. Since I was a teenager, I have been fascinated by the human brain and computers and the similarities between the two. The computer works by directing a flow of information through interconnected electronic elements called transistors. Wiring together many of these small elements creates a complex machine capable of functions from processing a credit card payment to autopiloting a rocket ship. Though it is an oversimplification, the human brain is, in many respects, like a computer. It has connected cells called neurons that process and direct information flow –a process called synaptic transmission in which one neuron sends a signal to another.

When I started doing science professionally, I realized that many diseases of the human brain are due to specific types of neurons malfunctioning, just like a transistor on a circuit board can malfunction either because it was not manufactured properly or due to wear and tear.

RNA messages in the cell drive function

Every cell in any living organism is made of the same types of biological molecules. Molecules called proteins create cellular structures, catalyze chemical reactions and perform other functions within the cell.

Two related types of molecules – DNA and RNA – are made of sequences of just four basic elements and used by the cell to store information. DNA is used for hereditary long-term information storage; RNA is a short-lived message that signals how active a gene is and how much of a particular protein the cell needs to make. By counting the number of RNA molecules carrying the same message, researchers can get insights into the processes happening inside the cell.

When it comes to the brain, scientists can measure RNA inside individual cells, identify the type of brain cell and and analyze the processes taking place inside it – for instance, synaptic transmission. By comparing RNA analyses of brain cells from healthy people not diagnosed with any brain disease with those done in patients with autism, researchers like myself can figure out which processes are different and in which cells.

Until recently, however, simultaneously measuring all RNA molecules in a single cell was not possible. Researchers could perform these analyses only from a piece of brain tissue containing millions of different cells. This was complicated further because it was possible to collect these tissue samples only from patients who have already died.

New tech pinpoints neurons affected in autism

However, recent advances in technology allowed our team to measure RNA that is contained within the nucleus of a single brain cell. The nucleus of a cell contains the genome, as well as newly synthesized RNA molecules. This structure remains intact ever after the death of a cell and thus can be isolated from dead (also called postmortem) brain tissue.

By analyzing single cellular nuclei from this postmortem brain of people with and without autism, we profiled the RNA within 100,000 single brain cells of many such individuals.

Comparing RNA in specific types of brain cells between the individuals with and without autism, we found that some specific cell types are more altered than others in the disease.

In particular, we found that certain neurons called upper-layer cortical neurons that exchange information between different regions of the cerebral cortex have an abnormal number of RNA-encoding proteins located at the synapse – the points of contacts between neurons where signals are transmitted from one nerve cell to another. These changes were detected in regions of the cortex vital for higher-order cognitive functions, such as social interactions.

This suggests that synapses in these upper-layer neurons are malfunctioning, leading to changes in brain functions. In our study, we showed that upper-layer neurons had very different quantities of certain RNA compared to the same cells in healthy people. That was especially true in autism patients who suffered from the most severe symptoms, like not being able to speak.

Glial cells are also affected in autism

In addition to neurons that are directly responsible for synaptic communication, we also saw changes in the RNA of other non-neuronal cells – called glia. Glia play important roles in regulating the behavior of neurons, including how they send and receive messages via the synapse. These may also play an important role in causing autism.

So what do these findings mean for future medical treatment of autism?

From these results, I and my colleagues understand that the same parts of the synaptic machinery which are critical for sending signals and transmitting information in the upper-layer neurons might be broken in many people with autism, leading to abnormal brain function.

If we can repair these parts, or fine-tune neuronal function to a near-normal state, it might offer dramatic relief of symptoms for the patients. Studies are underway to deliver drugs and gene therapy to specific cell types in the brain, and many scientists including myself believe such approaches will be indispensable for future treatments of autism.