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Nov 08
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4 Reasons Everybody Should Think About Their Lungs

By Body Systems, Cancer, Chronic Disease, General Wellbeing

We take around 22,000 breaths every day, but more than half of all Australians do not think about their lung health.  November is Lung Health Awareness month, which is a good time for everybody to pause and think about their own lung health, as well as having a supportive attitude towards other people who have been diagnosed with lung disease.

Lung disease symptoms often increase slowly, which causes people to adjust their daily life or treat their symptoms instead of getting help.  Lung disease does not discriminate, and can affect people of any age, any gender, smokers and non-smokers. Yet people with lung disease often feel judged and misunderstood. Here are 4 reasons why we should all take time to think about our lungs.

  1. Most people don’t take lung health seriously

Three out of five Australians who participated in a Lung Health Foundation study were found to have symptoms or risk factors that increased the possibility that they might develop lung disease, while more than one in ten have been diagnosed. Lung health is something that every person should consider. According to Lung Foundation Australia, 1 in 7 Australians die because of lung disease every year, yet many people continue to ignore or misunderstand the signs and symptoms of lung disease.

  1. Lung disease is a very serious diagnosis

Lung cancer has one of the lowest survival rates of any cancer – only 15% of those diagnosed are alive five years after their diagnosis. One Australian dies every hour from lung cancer, which makes it the leading cause of cancer death in Australia – more than prostate, breast and ovarian cancer combined. Early detection gives the best chance of a positive outcome, making it even more important that we are conscious of changes to our lungs.

  1. Lung cancer sufferers face discrimination

While there are many factors linked to lung cancer, almost 90% of Australians think that smoking is the only lung cancer risk. This misinformation has led to a third of Australians believing that people with lung cancer have only themselves to blame.

While factors such as smoking and poor lifestyle decisions do increase the risk of lung disease, many people who are living with a diagnosis have never smoked in their life. Regardless of their status as a smoker, people with lung disease still deserve the compassion and understanding that we would give to anyone suffering from a life-altering illness.

  1. There are symptoms we can all look out for

Most symptoms should be compared to your usual lung functions, so it’s important to be aware of your lung functions even if you don’t think there is a problem. Some of the symptoms that might indicate a problem are:

  • Breathlessness, especially compared to others of your age
  • Chest tightness or wheezing
  • A persistent, new or changed cough
  • Chest pain
  • Coughing up blood, mucus or phlegm.
  • Unexplained weight loss or fatigue
  • Frequent chest infections

Also, you should pay extra attention to your lungs if you have a family history of lung disease, are a past or present smoker, or have worked in a job that exposed you to dust, gas or fumes. If you have any concerns, talk to your GP as soon as possible so they can help you on the road to healthy lungs.

Click here to book an appointment with a GP to discuss your lungs –>

Oct 31
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Headaches and Migraines – Symptoms, Causes and Treatment

By Chronic Disease, General Wellbeing

Headaches are a very common condition, experienced by nearly everybody. However, the severity and frequency of headache and migraines vary widely. Not everybody has a correct diagnosis for what they are experiencing – in fact, up to 50% of migraine sufferers may be undiagnosed. Knowing more about the kind of headaches you suffer from can help you to manage them.

What are headaches?

Headaches are pains in the head that normally come with sensations of pressure and/or aching. They normally occur on both sides of the head simultaneously, and the pain is most often felt in the forehead, temple or the back of the neck. Tension headaches are the most common type, but there are many other varieties of headache. They can last from a few minutes to a week, from mild to extremely severe. Headaches can be a symptom of a larger problem but are most often just painful rather than dangerous.

What are migraines?

Migraines are severe headaches that have other symptoms associated.  Some common symptoms that migraine sufferers have in addition to pain are nausea, vomiting, light (or sound) sensitivity, pain behind one eye or one side of the temples, seeing an “aura” which is usually flashing lights or spots, and a wide range of less common symptoms. Pulsing and throbbing sensations are usually associated with migraine. Migraines can be diagnosed from childhood, but are most commonly diagnosed between age 20 – 40.

What causes headaches and migraines?

Headaches symptoms tend to run in families, particularly migraines. When both parents suffer from migraines, there is a 70% chance their children will too. One parent with migraines makes the risk drop to around 50%.  There are many possible triggers, which are different for everyone and aren’t always even the same for one person. It can also take a combination of factors to trigger a headache or migraine, which makes it even more difficult to identify.  Some common triggers for headaches include sickness, stress, and environmental factors such as chemicals, weather changes and lighting. Migraine triggers can be stress, foods and additives, caffeine, changes in hormones or sleep patterns, or skipping meals.

What are my treatment options?

Most migraines respond to treatments available over the counter from the pharmacy, but others need regular preventative medication. Most headaches respond well to aspirin, ibuprofen or paracetamol. There are also alternative therapies that are said to help, such as relaxation, acupuncture and heat therapies. Most types of headaches will occur less frequently with reduced stress, and eliminating common dietary triggers like caffeine and alcohol.

As there are so many types of headache and as headaches affect each person differently, it is important that you consult your doctor, especially when starting a treatment plan. Talk to your doctor if you are experiencing frequent or severe headaches and work out a management plan that is right for you.

Click here to book an appointment with a GP to discuss headaches or migraines –>

Oct 21
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Staying Ahead of Hayfever

By Body Systems, Chronic Disease, General Wellbeing

Spring is a beautiful time of year, but hay fever makes some people more nervous than excited.  While many people self-manage hay fever using over-the-counter medications, working out a strategy with your GP is the most effective way to control symptoms. Learning about your options can help you reduce the negative effects of hay fever and get back to enjoying the weather.

What is hay fever?

The proper term is “allergic rhinitis” and while the condition is stereotypically set off by springtime pollen, there are many triggers that cause different people to react. Hay fever affects around 500 million people worldwide. When the body encounters an allergen in the air, the over-sensitive immune system releases histamines and other chemicals that produce unpleasant symptoms – for example, a runny nose, facial itchiness, headaches, sneezing, puffy eyes, fatigue, and wheezing.

Allergic Rhinitis can be seasonal or occur all year round (perennial). Hay fever can’t be cured but it can be controlled, and if you haven’t seen a doctor recently you might be unaware of new options for treatment.

Hay fever triggers.

Hay fever symptoms are triggered when your body detects a harmless substance that it wrongly perceives as a threat. Allergens are different for everybody. Reactions to airborne allergens can also be made worse by other factors (such as your diet), which is why an individualised plan is important.

Some common seasonal allergens are pollen, fungal spores and other plant matter.  Perennial allergens include mould and fungal spores, dust mites, skin flakes from pets, smoke and air pollution.

Medical intervention.

There are many hay fever medications available without a prescription, but consulting with a doctor will help you get the right medication for your symptoms. Most medications have minimum and maximum dosages for the most effective use, and some nasal sprays can actually make symptoms worse if you use them for longer than three days.

The doctor might advise or prescribe antihistamines, corticosteroids or decongestants in a range of strengths and delivery methods. People with severe hay fever symptoms might require immunotherapy treatments.

Combat your symptoms.

When you have identified the allergens that are most likely to trigger your symptoms, you can create a specialised plan to help you combat your hay fever. Some strategies for common allergens include:

  • Keep pets outside, especially their bedding
  • Keep windows shut, especially at night
  • Monitor your local pollen count
  • Wear a face mask on high pollen-count days (or small nose masks that fit inside your nostrils)
  • Limit alcohol because it contains histamines – alcohol can double the risk of symptoms
  • Buy new pillows every spring
  • Don’t dry clothes and bedding outside on high pollen days
  • Find and kill all household mould

Make an appointment with your GP, follow their suggestions, and then report back on your progress. It might help you to bring a list of symptoms and their frequency and severity to your first appointment. Sometimes hay fever can mask other serious conditions such as asthma, which is another reason to get symptoms checked. You might not be able to cure your hay fever, but with the help of your GP you can get your symptoms under control.

Click here to book a GP to discuss managing your hay fever –>

Oct 18
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Living Well With Epilepsy – Are You SUDEP Aware?

By Chronic Disease

Epilepsy is a complex condition that is not well understood. What we do know is that if epilepsy is not properly managed, the seizures it causes can have tragic consequences. World SUDEP day was created to raise awareness of Sudden Unexpected Death in Epilepsy, where a previously healthy person with epilepsy dies without known cause.

Approximately 3 – 3.5% of Australians will have epilepsy at some point, which includes 25,000 new diagnoses every year. It pays to understand something about the condition and to learn how to manage the risks to help people with epilepsy to stay healthy and safe.

About Epilepsy

Epilepsy is a neurological condition that affects the nervous system, causing seizures. Someone who has had two or more unexplained seizures is usually diagnosed with epilepsy. Epileptic seizures happen when the brain’s electrical activity is disturbed – this could be hereditary or due to brain injury, but more often has no known cause.  Anti-epileptic medication is fully effective in around 70% of people, and another 3% find help through surgery. For the rest, a combination of medication and control of lifestyle factors is used to manage the condition.

Reducing Seizure Risk

Because seizures can cause accidents, injuries and even SUDEP, anyone with active seizures should work closely with their team to reduce their frequency. The most common seizure triggers are stress, anxiety or lack of sleep; alcohol and/or recreational drugs; and rapid changes in medication or forgetting to take your medication.

The factors that put you at the highest risk for SUDEP are:

  • Seizures at night
  • Not taking medication
  • Alcohol or substance abuse
  • Depression/psychiatric illness
  • Pregnancy
  • Infrequent epilepsy reviews
  • Have had epilepsy for more than 15 years
  • Male gender
  • Being young

Personalised Care

Anyone having seizures, no matter if it is every day or once a year, is said to have “active seizures”. Seizures can cause injury, falls or accidents, and also cause SUDEP. Different types of seizures have different risks, which is why it’s important to be seizure aware and work with a team to manage your seizures.

Becoming aware of triggers, taking your prescribed medication and working with clinicians such as your GP, specialist nurses are the best ways to manage and prevent seizures from occurring. The Epilepsy Foundation suggests that you base your approach on preparation, prevention and teamwork to help avoid seizure episodes.

 Combating SUDEP

Because SUDEP is linked to seizures, the best way to reduce the risk is to have as few seizures as possible. Work with your team to manage your epilepsy symptoms. Report any changes in your seizures, take your medication, have frequent reviews, and report any major life changes to your doctor such as starting a family or changing careers.

You can take your own steps to staying healthy – avoid alcohol and drugs, keep a seizure diary to help identify triggers and use an alarm if you have seizures at night. Besides avoiding SUDEP, you are reducing your risk of accidents and injury. Your GP can work with you to create a personalised plan to reduce your risks and help you live a healthy life with epilepsy.

Click here to book a GP to discuss epilepsy and managing seizures –>

Oct 15
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Focus on Healthy Bones for World Osteoporosis Day

By Elderly and ageing, General Wellbeing, Men's Health, Women's Health

In 2017, more than 160,000 Australians will be treated for broken bones due to osteoporosis. Around 80% of patients with broken bones leave hospital without being checked for osteoporosis, so that number could be significantly higher. The 20th of October is a day set apart around the world for focusing on bone health. Osteoporosis is a condition that affects Australians from all walks of life, and you can start taking steps at almost any stage of life to decrease the risk of breaking or fracturing a bone as a result of this condition.

What is osteoporosis?

Osteoporosis refers to a condition where bones lose essential minerals (like calcium) quicker than the body can replace them. That leads to the bones becoming less thick and strong. The bones then become more porous and less dense, which weakens them – sometimes to the point where even a small bump or fall can lead to fractures. Over 1 million people in Australia, both men and women, have been diagnosed with osteoporosis.

Osteopenia is a related condition that occurs before osteoporosis. A diagnosis of osteopenia means that your bone density falls between the normal range and diagnosed osteoporosis, so you need to take action to increase the health of your bones to avoid developing osteoporosis.

How is osteoporosis diagnosed?

A simple scan can diagnose osteoporosis, called a “bone mineral density test”. The scan usually focuses on the hip and spine to see how much mineral loss may have occurred. The scan is a simple process – it requires that you lie flat on a padded table (while fully clothed), and a machine passes a scanning arm over your body. The scan does not usually take more than 10 – 15 minutes.

What risk factors can lead to osteoporosis?

Avoiding osteoporosis starts from a young age – calcium is extremely important for children and adolescents to build strong bones, and many are not getting enough. Some medications can affect bone health, and these side effects need to be discussed with your doctor. During menopause, rapidly declining levels of oestrogen make women more at risk of osteoporosis. Men’s hormone levels decline more slowly, so their increased risk often occurs later in life.

Some medications, health conditions and your family history can indicate an increased risk of osteoporosis. Being under- or overweight, low levels of physical activity, smoking, alcohol consumption, and poor nutrition can also lead to the condition.

How is osteoporosis treated?

It is very important that osteoporosis is diagnosed and treated as soon as possible. Resistance, muscle-strengthening, and weight-bearing exercises are the best for increasing bone health. Weight-bearing exercises include any activity where you support your own body weight, like jogging or dancing. In addition, you will need to eliminate negative lifestyle factors – that includes avoiding smoking and excessive drinking, and keeping your body weight in a healthy range.

Calcium is extremely important for building strong bones. If you cannot get enough calcium from your diet, a supplement might be prescribed. Vitamin D levels also need to be adequate for good bone health. Your body can make vitamin D with just a few minutes of direct sunlight, but supplements are available if you are struggling to keep your levels high enough. Protein is also important for building bones.

Your GP can help you assess your risk factors, and arrange for bone testing if necessary. Talk to your doctor about any medications or health conditions that might affect your bone health. Early diagnosis will give you the best possible chance of avoiding fractures and keeping your bones healthy and strong.

Click here to book an appointment with a GP to discuss bone health and screening –>

Oct 09
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Thinking Positively About Mental Health

By Men's Health, Mental Health, Women's Health

People tend to view mental health from the perspective of an illness – either you have a mental health disorder, or you are mentally healthy. In fact, good mental health is a positive state that every person can work towards.

The World Health Organization defines good mental health as “a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community.”

Here are some facts about mental health that might challenge your perceptions.

Mental health disorders are experienced by a large and diverse group of Australians.

The 2007 National Survey of Mental Health and Wellbeing surveyed the mental health of the Australian population. Their study showed that 45.5% of Australians had experienced a mental disorder at one point in their lives, and 20% had experienced a disorder in the last 12 months – almost 3.2 million Australians. Regardless of gender, age or culture, good mental health is vital.

Mental health is not just about disorders.

While it is important to address mental health conditions, everyone should prioritise their mental health – even if they are never diagnosed with a disorder. Feelings of anger, anxiety, sadness, tension, or simply feeling down are normal emotions, but when they persist they can negatively affect mental health. There are many steps you can take on your own to work on your mental health, but if these feelings are disrupting your daily life it’s important to seek outside help.

You can improve your mental health.

There are a number of ways you can work towards positive mental health – although remember that it is normal and ok to need outside help. Some ideas to help you stay mentally healthy are:

  • Focus on good nutrition and exercise
  • Get good, regular sleep
  • Reduce or eliminate alcohol and drug use
  • Talk about your feelings (or express them in a way that is natural to you)
  • Set realistic goals
  • Practice relaxation
  • Try new things and challenge yourself
  • Spend time with friends and family

Good mental health is a positive pursuit.

There is often a social stigma around people with mental health disorders, which can prevent people from seeking help. Some people don’t identify with needing to improve their mental health if they don’t have a “condition”. The truth is, mental health is about functioning well in all areas of life, having significant social connections, good self-esteem and being able to deal with change.

If you have any concerns about your mental health, whether you identify with having a “condition” or whether you could just use some support, your GP is a great place to start looking for information. Think positively – improving your mental health is about helping you to live your best life, and it’s worth pursuing.

Click here to make an appointment with a GP to discuss improving your mental health —>

Oct 05
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Beating Breast Cancer – How to Be Breast Aware

By Cancer, Chronic Disease, Clinic News, Women's Health

Breast cancer is one of the most common cancers among Australian women (and men can also get breast cancer). Early detection ensures the best rate of survival, so it’s important to be aware and check your breasts regularly. October is Breast Cancer Awareness Month, so it’s a great reminder to be proactive about your breasts.

Here are four important ways you can stay aware of your breast health.

1. Know your risk factors

Your risk factors determine how likely or unlikely it is that you will get breast cancer, but even people assessed as very low risk can be diagnosed with this cancer. Some factors can’t be changed. Being a woman, getting older, and having relatives with this cancer makes it more likely that you could get breast cancer.

If you have these risk factors, focus on increased awareness and reducing the risks you can control. There are simple steps that even people with a low risk of breast cancer should take. These include limiting alcohol, eating healthy foods and maintaining a healthy body weight through exercise. If it an option for you, breastfeeding for more than 12 months in total has been shown to reduce the risk of breast cancer. No matter how low your risk, it still pays to check yourself regularly.

2. Have mammograms (where appropriate)

While many people think of mammograms as the best way to detect breast cancer, that isn’t true for everyone. Mammograms are not very effective in women younger than 40, and women who are older than 70 need to discuss their options with their doctor.

Breasts gradually become less dense as women get older, which makes the early signs of breast cancer easier to see. The ideal age group for mammograms is from 50 – 70. In Australia, women aged 40 and older are offered a free mammogram every 2 years. Your doctor can help you decide if mammograms are right for you.

3. Check yourself

The most important thing you can do to catch breast cancer early is to become familiar with the shape and feel of your breasts. There are many techniques available, but as long as you visually and physically inspect your breasts you should be able to notice changes.

Some things you might look out for are lumps or lumpiness (especially only on one side), a change to the nipple including discharge, crusting, redness or if your nipple inverts, skin changes (for example, becoming red or dimpling), a pain that doesn’t go away, or a change to your breasts’ size or shape.

4. Talk to your doctor

Nine out of ten breast changes are normal and not due to breast cancer, but you should check with your doctor to be sure. Remember that early detection has a large impact on survival rates. 89 out of every 100 women diagnosed with invasive breast cancer survive five or more years beyond diagnosis, and the survival rates in Australia are continuing to improve. See your GP if you have any concerns or notice any changes to your breasts, and make sure you and your loved ones stay breast aware.

Click here to make an appointment with a GP to discuss breast cancer or a breast check.

Sep 30
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Dealing with Dementia – Tips for Addressing the Practical Needs of Dementia Sufferers

By Elderly and ageing, Mental Health

Caring for someone with dementia is a life-changing responsibility. Whether you choose to be the primary carer or part of a wider team, dementia is a condition that will require a lot of love, compassion and patience. Planning ahead can help your family be prepared for the challenges and rewards that are in the future. Here are some practical areas to keep in mind.

Nutrition

Eating and drinking needs to be carefully monitored, even if they are in an aged care home, because people with dementia can forget to eat and can also have problems with swallowing. If you have checked with a doctor that there isn’t a treatable reason behind a lack of appetite (such as dental pain or depression), try offering smaller meals regularly, preferably made of familiar foods. In later stages you may need to demonstrate chewing and consider nutritional supplements. Don’t forget to offer lots of liquids, especially in hot weather.

Hygiene

People with dementia often lose interest in caring for themselves, especially in the area of basic hygiene. Choose a time when they are calm and create a relaxing, soothing environment with everything laid out and simple instructions. People with dementia might have fears that you can help provide a solution to; for example, a fear of falling might need a sturdy shower seat with a handheld shower head.

Continence

Losing control of the bladder/bowel commonly occurs in dementia, and it’s important to maintain as much privacy and dignity as possible. Make going to the toilet as easy as possible, with clear lighting at night and bathroom installations to help them get on and off, and clothing that is easy to fasten and unfasten. People often fall into patterns of when they use the toilet and give non-verbal cues for when they need to go, so you can use those patterns to help suggest they go to the toilet. Continence pads and aids are available if necessary.

Support

As a carer of someone with dementia, it is more important than ever that you look after your own basic needs, as well as theirs. You don’t have to do it alone. Get financial, emotional and physical assistance wherever possible. A National Dementia Helpline is available on 1800 100 500 if you need information. Other groups include Alzheimer’s Australia, Dementia Behaviour Management Advisory Service, and the Commonwealth Home Support Programme.

Your GP can provide further information about support networks available to provide care for your loved one. When caring for someone with dementia, and especially when looking after their practical needs, it’s a good idea to establish an ongoing relationship with a GP so that you can work together to address health concerns as they come up. A good support network and lots of information goes a log way to ease the challenges of caring for a loved one with dementia.

Click here if you would like to book in to see a GP to discuss dementia –>

Sep 18
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Meditation – It’s Not What You Think

By Lifestyle, Mental Health

While meditation has often been associated with Eastern religions, different styles of meditation are practiced in most of the major religions and philosophical practices. In modern times, non-religious meditation has become more popular as the scientific evidence of its benefits keeps building up. Here are some facts about meditation that will have you looking for inner peace.

Meditation can change your brain

Many studies have proven that meditation can reduce anxiety and stress, and can even help with depression. Meditation and relaxation techniques have been shown to decrease cognitive decline. Meditation has been seen to increase people’s overall feelings of well-being, making them feel happier and calmer in everyday life.

Meditation has very real health benefits

Other potential outcomes include benefiting the central nervous system, the immune system, improving lower back pain, and promoting relaxation. Having lowered levels of stress and anxiety can help your body to deal with illnesses, and can even help lower blood pressure.

Meditation doesn’t have to be done on the floor

While many people visualise the cross-legged lotus position when thinking about meditation, the truth is that meditation can be done anywhere that you are relaxed and comfortable. Sitting on a chair or a bed is perfectly fine, but try to avoid somewhere you are likely to fall asleep. Some people even prefer to meditate while moving – either slow, gentle movements such as yoga or tai chi, or even while doing repetitive movements like housework.

Meditation has different techniques

Meditation comes in many varieties. The type of meditation used has been shown to have a different effect on different people, meaning that if one method is not working, it might be helpful to try another kind. Some basic suggestions are:

  • Focusing on an object – focus your attention on an object, noticing how it looks and sounds, the colours and shapes, any patterns you can see. Try not to actively think or analyse, just peacefully observe.
  • Emptying the mind – letting the mind clear and not letting any specific thoughts enter.
  • Using a mantra – repeat a word or phrase over and over, in time with your breath, to focus your attention.
  • Mindfulness – focusing on the neutral observation of inner experiences like thoughts, memories, feelings or sensations.
  • Breathing – focus your attention on your breath coming in and out of your nostrils while you relax.

Meditation can be taught

While many meditation practices can be self-taught, some people benefit from lessons and prefer to be in a community.  The benefits of meditation come from regular practice, so having a class can help you make meditation a habit.

If you are having serious problems with anxiety, stress or depression, make sure you discuss it with your GP before starting any new program.

Sep 08
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Fighting Fit Females – 5 Factors that Influence Women’s Health

By General Wellbeing, Lifestyle, Women's Health

This year, the Women’s Health Week focus was on 5 major health concerns that affect women. Most of these issues relate to each other – for example, getting healthy levels of exercise will help you sleep, improve your bone health, relax your mind and avoid cardiovascular disease. Have a look at these commonly neglected areas of women’s health, and plan how you can make small changes that have big effects on your health.

Heart Healthy

Heart disease is the leading cause of death for Australian women, so it’s important to take cardiovascular disease very seriously.  Factors like family history and age can’t be changed, but there are many lifestyle choices that will improve your chances of avoiding cardiovascular disease – eating well, moving more, and paying attention to your mental health all influence blood pressure and heart health. Seek help early, be aware of the signs of heart attack (they may not be what you think) and have regular check-ups to keep heart healthy.

Clear Mental Clutter

Mindfulness is fully supported by science as a method to counter depression, anxiety and stress.  Mindfulness means disengaging from all the stress of worrying about the future or dwelling on the past, and taking time to concentrate on the present. There are many different ways you can practice mindfulness, and great resources available online. You have everything you need to start right now – so set some time aside, find a guided mindfulness exercise to get you started, and begin your journey of decluttering your mind.

Strengthen Your Frame

Women are particularly susceptible to weakened bones or osteoporosis, but there are some easy ways to fight back. Getting regular sunlight helps vitamin D production. Regular weight-bearing physical activity, where you use your body to work against gravity, helps strengthen bones. Finally, a diet rich in calcium will build up your bones and allow them to perform their many vital functions.

Get Active

Exercise has a positive impact on nearly every part of your life, yet most of us don’t get enough. It can feel daunting to start an exercise program, but don’t think in terms of marathon training – little changes add up fast. Ideally, women should be aiming for at least 2 ½ hours of moderate intensity exercise over the course of a week, with strengthening exercises on at least 2 days. Try to tackle the reasons you might avoid exercise, and make small, lasting changes to see the benefits.

Get Enough Sleep

Sleep is often undervalued, but not getting enough can have far reaching consequences for our physical and mental health. Establish a good bedtime routine to help you nod off. Turn off screens at least 2 hours before bedtime, and aim for around 7-9 hours per night. Caffeine consumption is a bad cycle to get into – it stops you sleeping, and people who haven’t slept enough often resort to caffeine to feel alert again. 10 minutes of brisk exercise is much more energising than caffeine, and is less likely to keep you awake at night.

If you have concerns in any of these areas or need ideas on how you can make changes, your GP is a great place to start. Making small, permanent changes (instead of grand plans you might not stick to) will start you on the path to better health.

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