Afleveringen
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Protein is one of our three macronutrients and increasingly getting traction as being really important to our long term health. In this episode I look at why it’s so important to make sure we get enough and the right type.
Sugar equivalent chart for carbohydrates: https://lowcarbfreshwell.com/what-is-a-low-carb-lifestyle/dr-unwins-sugar-infographics/
Leptin and ghrelin: https://www.healthline.com/nutrition/leptin-101
Macronutrients: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/macronutrients
Trans-fats: https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114
10000 proteins (our proteome): https://pmc.ncbi.nlm.nih.gov/articles/PMC4889822/
Sarcopenia: https://my.clevelandclinic.org/health/diseases/23167-sarcopenia
Nitrites and cancer: https://www.theguardian.com/society/2022/dec/27/too-much-nitrite-cured-meat-brings-clear-risk-of-cancer-say-scientists
Protein and reduced cognitive decline: https://www.health.harvard.edu/mind-and-mood/protein-intake-associated-with-less-cognitive-decline
Doctors Kitchen protein calculator (Dr Rupy Aujla): https://www.thedoctorskitchen.com/protein_calculator.php
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Air pollution is a huge cause of death killing 8 million people worldwide each year. Its effects are damaging to most of our body systems yet is an ‘invisible’ threat to us. In this episode I look at what we can do to minimise our exposure to air pollutants in and out of the home.
WHO guidelines: https://www.who.int/publications/i/item/9789240034228
Pesticides and Parkinson’s Disease: https://pubmed.ncbi.nlm.nih.gov/32919961/
Air pollution and non-communicable diseases: https://pmc.ncbi.nlm.nih.gov/articles/PMC6904854/
Smoke control at home: https://www.gov.uk/smoke-control-area-rules
Carpets and health: https://pmc.ncbi.nlm.nih.gov/articles/PMC5858259/
Mould and illness: https://pmc.ncbi.nlm.nih.gov/articles/PMC7231651/
Plants and air purification: https://pmc.ncbi.nlm.nih.gov/articles/PMC8279815/
My report for the BBC from Hong Kong on air pollution comparing types: https://www.bbc.co.uk/news/av/health-35885569
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Zijn er afleveringen die ontbreken?
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Magnesium is an important mineral for our health and in this episode I look at why it has become a silent public health issue in recent years. I cover where magnesium comes from, why deficiency has become so prevalent and what to do about it.
Food sources of magnesium: https://nutritionsource.hsph.harvard.edu/magnesium/
Sublinical magnesium deficiency: https://openheart.bmj.com/content/5/1/e000668
Getting enough magnesium and why blood testing is often inaccurate: https://pmc.ncbi.nlm.nih.gov/articles/PMC6316205/
An old study about CO2 and plant mineralisation: https://pubmed.ncbi.nlm.nih.gov/24867639/
The decline of plant nutrition: https://pubmed.ncbi.nlm.nih.gov/36336557/
Vitamin D and magnesium: https://www.sciencedirect.com/science/article/abs/pii/S0899900722000867
A campaign for remineralising soil: https://www.remineralize.org/
Examine.com - evidence based information on supplements
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In this episode I go back to the basics of how to get themes out now your GP appointment beyond the obvious. Medicine is increasingly complex and time is often short with the doctor. Here are my tips for an effective use of appointments in 2025.
Links:
Why men don’t gp to the doctor - https://www.bowelresearchuk.org/latest-news/why-dont-men-go-to-see-their-doctors/
Hello My Name is: https://www.hellomynameis.org.uk/
Continuity: https://www.pulsetoday.co.uk/news/workload/continuity-of-care-more-productive-than-access-driven-gp-models-study-suggests/
Giving the doctor a good history: https://www.forbes.com/sites/carolynmcclanahan/2019/01/19/how-to-give-a-good-medical-history-to-get-better-health-care/
Reasonable adjustments: https://www.mind.org.uk/information-support/legal-rights/disability-discrimination/reasonable-adjustments/
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Infections of the urinary tract are a daily occurrence but there is much more to them than meets the eye. In this episode I go through some of the conditions that affect the kidney and bladder and what we can do to keep them healthy.
Cystitis: https://www.healthline.com/health/cystitis
Benign prostate enlargement: https://www.nhs.uk/conditions/prostate-enlargement/
Urethritis: https://www.medicalnewstoday.com/articles/264903
Bladder cancer symptoms: https://www.mdanderson.org/cancerwise/how-i-knew-i-had-bladder-cancer---3-survivors--first-symptoms.h00-159701490.html
Kidney stone diet: https://www.healthline.com/health/kidney-stone-diet
Chronic kidney disease: https://www.nhs.uk/conditions/kidney-disease/
Bladder and pelvic muscle exercises: https://my.clevelandclinic.org/health/articles/14611-kegel-exercises
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Wellness is big. But it really divides opinion. Some think of it as extreme aesthetic procedures or unnecessary fad diets whereas others regard it as essential maintenance.
I explore what wellness really means in this episode.
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Links:
The GWI and wellness definitions: https://globalwellnessinstitute.org/
Wellness vs wellbeing: https://www.gallup.com/workplace/340202/wellness-wellbeing-difference.aspx
Kelp and the thyroid: https://pmc.ncbi.nlm.nih.gov/articles/PMC6750240/
When wellness goes wrong: https://www.theguardian.com/lifeandstyle/2024/mar/31/the-wellness-instagrammer-who-learned-to-let-go
BBL: https://www.bbc.co.uk/news/uk-england-norfolk-66798236
Gluten antibodies and neurological disease: https://www.sth.nhs.uk/news/2020/11/23/new-breakthrough-diagnostic-test-leads-to-earlier-detection-of-neurological-damage-caused-by-gluten-sensitivity/
Stress and heart rhythm issues: https://www.ahajournals.org/doi/10.1161/JAHA.123.032414
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In this episode I look at a huge study from the USA which looked at over 700,000 people to find which habits lead others to increased lifespan.
I discuss the limitations of the study but also some universal habits we could all potentially benefit from.
The study: https://www.sciencedirect.com/science/article/pii/S000291652366280X?via%3Dihub
Study summary: https://pubmed.ncbi.nlm.nih.gov/38065710/
Exercise benefits: https://www.healthline.com/nutrition/10-benefits-of-exercise
All Trials (Ben Goldacre): https://www.alltrials.net/
The latest on the opioid crisis: https://www.bbc.co.uk/news/world-us-canada-65764307. (The dramatisations of this story, Painkiller and Dopesick are both available to watch on Netflix)
What is an observational study?: https://www.mrcctu.ucl.ac.uk/patients-public/about-clinical-trials/what-is-an-observational-study/
O Sleep (by Handel): https://www.youtube.com/watch?v=kJr5Uvi7fM4
Plant-based diets: https://nutritionj.biomedcentral.com/articles/10.1186/s12937-023-00877-2
A framework to help create or break habits:
https://www.glamourmagazine.co.uk/article/the-health-fix-dr-ayan-panja-new-years-resolutions
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This year instead of wanting to take on new habits and do more I want to let go of things that are holding me back. In true Health Fix style it’s all about Too Little vs Too Much and I am shedding the too much bits!
Toxic behaviours by others, phones in the morning, all or nothing and forgiveness all feature.
Links:
Marie Kondo and KonMari: https://konmari.com/
Boundary setting: https://psychcentral.com/relationships/what-are-personal-boundaries-how-do-i-get-some
Forgiveness vs moving on: https://www.psychologytoday.com/gb/blog/the-forgiving-life/201809/is-there-difference-between-forgiving-and-moving
Comparisons with others: https://www.psychologytoday.com/gb/articles/201711/the-comparison-trap
Changing an all or nothing mindset: https://chadd.org/adhd-weekly/replace-an-all-or-nothing-mindset-with-balanced-thinking/
Phone use in the morning: https://www.fielding.edu/how-morning-phone-habits-shape-productivity-and-well-being/#
BUY THE HEALTH FIX PAPERBACK NOW: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=
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There is consensus on how reflection is good for mental health as well as productivity but how can we easily make time for it on the modern world?
In this episode at this reflective time of year I look at how we might be able to do it little and often.
The power of self-reflection: https://hbr.org/2022/03/dont-underestimate-the-power-of-self-reflection
Journalling benefits: https://psychcentral.com/lib/the-health-benefits-of-journaling
Reflection and productivity: https://www.library.hbs.edu/working-knowledge/the-pause-that-brings-peace-and-productivity
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In this episode I cover the different type so anaemia as I have found it can cause much confusion and there are so many different types, from mild iron deficiency to types that can be life threatening.
Iron deficiency anaemia: https://www.nhs.uk/conditions/iron-deficiency-anaemia/
Bone marrow: https://my.clevelandclinic.org/health/body/22818-bone-marrow
Haem and non haem iron: https://www.mkuh.nhs.uk/patient-information-leaflet/good-sources-of-iron
Vitamin C and iron: https://www.canr.msu.edu/news/iron_and_vitamin_c_the_perfect_pair
Aplastic anaemia: https://www.gosh.nhs.uk/conditions-and-treatments/conditions-we-treat/aplastic-anaemia/
Pernicious anaemia: https://my.clevelandclinic.org/health/diseases/22377-pernicious-anemia
Anaemia of chronic disease: https://my.clevelandclinic.org/health/diseases/14477-anemia-of-chronic-disease
MCV on a blood count: https://medlineplus.gov/lab-tests/mcv-mean-corpuscular-volume/
Leukaemia:
https://www.cancerresearchuk.org/about-cancer/leukaemia
Haemolytic anaemia: https://www.hopkinsmedicine.org/health/conditions-and-diseases/hemolytic-anemia
Sickle cell disease: https://www.nhs.uk/conditions/sickle-cell-disease/
Thalassemia: https://my.clevelandclinic.org/health/diseases/14508-thalassemias
Iron diet sheet: https://kingstonhospital.nhs.uk/information/iron-diet-sheet/
Eating your greens: https://pubmed.ncbi.nlm.nih.gov/34034049/
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In this episode I look at the liver and how to keep it healthy, arguably the most industrious visceral organ in our body with so many critical functions.
Non-Alcoholic Fatty Liver Disease: https://www.hopkinsmedicine.org/health/conditions-and-diseases/nonalcoholic-fatty-liver-disease
Fructose: https://www.nih.gov/news-events/nih-research-matters/how-high-fructose-intake-may-trigger-fatty-liver-disease
Glycogen: https://my.clevelandclinic.org/health/articles/23509-glycogen
Ultra processed food and liver disease: https://pubmed.ncbi.nlm.nih.gov/37871746/
Alcohol and liver disease: https://www.hopkinsmedicine.org/health/conditions-and-diseases/alcoholinduced-liver-disease
WIlson’s Disease: https://www.mayoclinic.org/diseases-conditions/wilsons-disease/symptoms-causes/syc-20353251
Haemochromatosis: https://www.haemochromatosis.org.uk/
Jaundice: https://www.nhs.uk/conditions/jaundice/
Gall bladder removal - cholecsytecomy: https://my.clevelandclinic.org/health/procedures/21614-gallbladder-removal
Diarrhoea after gall bladder removal: https://pmc.ncbi.nlm.nih.gov/articles/PMC10725554/
Hepatitis 'alphabet': https://www.who.int/news-room/questions-and-answers/item/hepatitis
Gallbladder diet: https://www.healthline.com/health/gallbladder-diet
Metabolic pathways in detoxification: https://onlinelibrary.wiley.com/doi/10.1155/2015/760689
Coffee and other foods: https://www.medicalnewstoday.com/articles/323915
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It’s a time of year that some people dread but there’s so much we can do get through this season and I look at that in this short but useful 101 episode.
Polyphenols and hormesis: https://www.sciencedirect.com/science/article/abs/pii/S0958166924000107
Vitamin C and zinc for colds: https://pubmed.ncbi.nlm.nih.gov/32342851/
Asthma exacerbations and vitamin D: https://www.thelancet.com/journals/lanres/article/PIIS2213-2600(17)30306-5/fulltext#
Non IgE cows milk protein allergy: https://www.allergyuk.org/about-allergy/allergy-in-childhood/cows-milk-allergy/ (can cause cough if drinking milk)
SAD: https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
Morning light (Russell Foster): https://www.neuroscience.ox.ac.uk/news/professor-russell-foster-receives-daylight-award-2020
Food cravings in winter: https://www.independent.co.uk/health-and-wellbeing/winter-diet-cold-weather-food-b2621804.html
Flu (Influenza): https://my.clevelandclinic.org/health/diseases/4335-influenza-flu
Exercise in winter health: https://www.heart.org/en/healthy-living/fitness/getting-active/how-to-stay-active-in-cold-weather
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Back pain is something most of us have suffered with at some point. In this episode I look at the various reasons behind back pain, how we can rethink it and manage it beyond simple exercise and pain relief including alternative therapies.
The stats: https://www.who.int/news-room/fact-sheets/detail/low-back-pain
Back muscles: https://my.clevelandclinic.org/health/body/21632-back-muscles
The lumbar spine: https://my.clevelandclinic.org/health/articles/22396-lumbar-spine
Sciatica: https://my.clevelandclinic.org/health/diseases/12792-sciatica
'Slipped disc': https://www.nhs.uk/conditions/slipped-disc/
Core exercises for the back (yoga and pilates may also help): https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-strength/art-20546851
Cauda equina - an emergency: https://orthoinfo.aaos.org/en/diseases--conditions/cauda-equina-syndrome/
Vitamin D and back pain: https://www.thepermanentejournal.org/doi/10.7812/TPP/18.241
IDD therapy: https://iddtherapy.co.uk/
Acupuncture: https://www.healthline.com/health/acupuncture-for-back-pain
Spinal cord stimulators: https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/treating-pain-with-spinal-cord-stimulators
Mind-body link in back pain: https://www.nytimes.com/2021/11/09/well/mind/john-sarno-chronic-pain-relief.html
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In this episode I look at why across much of the world mental health is in crisis. What are the reasons for this? What can we do about it?
TW: mentions suicide.
Systems biology in medicine: https://www.imperial.ac.uk/metabolism-digestion-reproduction/research/systems-medicine/
COVID and mental health: https://pmc.ncbi.nlm.nih.gov/articles/PMC8758130/#
Trauma and mental health: https://www.theguardian.com/society/2021/sep/20/trauma-trust-and-triumph-psychiatrist-bessel-van-der-kolk-on-how-to-recover-from-our-deepest-pain
Antipsychotic medication: https://www.bap.org.uk/articles/chlorpromazine-the-first-antipsychotic/
The coal gas story, UK: https://pmc.ncbi.nlm.nih.gov/articles/PMC478945/
Suicide and means restriction: https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(24)00157-9/fulltext
Golden Gate Bridge stories and learnings: https://ennyman.medium.com/a-lesson-from-29-golden-gate-suicide-attempts-a42f4ef3f970
https://edition.cnn.com/2023/11/19/us/golden-gate-bridge-suicide-safety-net/index.html
Jonny Benjamin: https://jonnybenjamin.co.uk/
The Hoffman Process: https://www.hoffmaninstitute.co.uk/about-the-process/
Early Years resources: https://www.annafreud.org/services/services-for-children-and-young-people/for-under-fives/early-years-in-mind/
Leafyard - one of many mental health AI apps: https://www.leafyard.com/healthfix
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Hydration is something many of us take for granted but in this episode I bust some myths around hydration, cover why it is important to give it some thought and why urine colour is not the best measure of how hydrated we are.
Too much vs too little: https://www.instagram.com/drayanpanja/p/C16g1vfI3ZP/
BUY THE HEALTH FIX NOW: https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296/ref=nodl_?dplnkId=1ba53367-030f-4f3f-ad09-4a1fc81eadf5
Plethysmography: https://www.healthline.com/health/plethysmography
Water intoxication: https://my.clevelandclinic.org/health/diseases/water-intoxication
Diarrhoeal disease and oral rehydration therapy (ORT): https://www.who.int/news-room/fact-sheets/detail/diarrhoeal-disease
ORT: https://ourworldindata.org/oral-rehydration-therapy
8 glasses of water a day?: https://www.bbc.co.uk/news/uk-scotland-north-east-orkney-shetland-63755475#
Overhydration dangers: https://www.healthline.com/health/overhydration
Delirium: https://www.mayoclinic.org/diseases-conditions/delirium/symptoms-causes/syc-20371386
What hydrates us: https://www.webmd.com/parenting/features/healthy-beverages
Excessive thirst: https://www.nhs.uk/conditions/thirst/
Tap water: https://www.independent.co.uk/life-style/tap-water-uk-safe-to-drink-b2600254.html
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The thyroid is an important gland and with many functions. Up to 10% of people have a thyroid disorder and in this episode I look at common presentations and how to keep your thyroid healthy.
How thyroid hormone is made: https://www.ezmedlearning.com/blog/thyroid-hormone-synthesis-steps-pathway
Hashimoto’s Disease - a common cause of hypothyroidism (underactive): https://www.mayoclinic.org/diseases-conditions/hashimotos-disease/symptoms-causes/syc-20351855
Derbyshire goitre: https://pubmed.ncbi.nlm.nih.gov/15719162/
Nutritional factors and the thyroid: https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/multiple-nutritional-factors-and-thyroid-disease-with-particular-reference-to-autoimmune-thyroid-disease/DBA9BAD5847376FA5E099B7ACC7556A2
Iodine - a double edged sword: https://www.healthline.com/health/iodine-uses
Selenium and the thyroid: https://pubmed.ncbi.nlm.nih.gov/37033262/
Ashwagandha: https://www.liebertpub.com/doi/10.1089/acm.2017.0183
Heavy metals and the thyroid: https://pmc.ncbi.nlm.nih.gov/articles/PMC3569681/
Lioyhyronine (T3): Many people cannot convert T4 to T3 (a defect in the de-iodinase enzyme that loses the iodine molecule): https://thyroiduk.org/if-you-are-hypothyroid/treatment-options-for-hypothyroidism/treatment-options-for-hypothyroidism/liothyronine-t3/
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It’s the second commonest cancer in men across the world and increasing in incidence.
In this episode I look at why it occurs and what we can do prevent it, manage risk and raise awareness.
Hormones and their roles in prostate cancer: https://www.ceu.ox.ac.uk/news/largest-study-to-date-confirms-role-of-two-hormones-in-aggressive-prostate-cancer-risk#
Benign prostatic hypertrophy (not cancer): https://www.mayoclinic.org/diseases-conditions/benign-prostatic-hyperplasia/symptoms-causes/syc-20370087
Genetics and prostate cancer: https://medlineplus.gov/genetics/condition/prostate-cancer/#causes
Gleason grading of prostate cancer: https://www.pcf.org/about-prostate-cancer/diagnosis-staging-prostate-cancer/gleason-score-isup-grade
Stress and prostate cancer: https://pmc.ncbi.nlm.nih.gov/articles/PMC5693840/
Inflammation and prostate cancer: https://pmc.ncbi.nlm.nih.gov/articles/PMC4029103/#:~:text=These%20preliminary%20studies%20revealed%20that,score%207%E2%80%9310)%20disease.
Exercise and prostate cancer: https://www.pcf.org/patient-resources/living-prostate-cancer/exercise-prostate-cancer/
Toxins / cadmium: https://www.nature.com/articles/s41389-020-0202-7
Dietary cadmium: https://bmccancer.biomedcentral.com/articles/10.1186/s12885-015-1153-9#
Selenium supplementation: https://pubmed.ncbi.nlm.nih.gov/8971064/
Prospective Japanese study on green tea: https://pubmed.ncbi.nlm.nih.gov/17906295/
Calcium and red meat: https://www.nature.com/articles/6604331
Green tea and diet:
https://www.sciencedirect.com/science/article/abs/pii/S0306987722000792
Movember.com
Buy my book THE HEALTH FIX on sale price now: https://rb.gy/rzknqt
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The amount of health information and practitioners are constantly growing and we have a choice about where we search for this information and advice.
But how do you know who is reliable? How do you decide who to trust?
I explore this and more in the episode.
Gen Z and their health: https://www.healthline.com/health-news/tiktok-main-source-health-information-gen-z#56%25-of-Gen-Z-users-turn-to-TikTok-for-health-and-wellness-advice
Good cheap and fast - 2 out of 3: https://audioinsurgent.substack.com/p/fast-cheap-goodpick-two
Debates around vaccines: https://pmc.ncbi.nlm.nih.gov/articles/PMC10070776/
What health means in a digital society: https://pmc.ncbi.nlm.nih.gov/articles/PMC5778676/#:~:text=Definitions
Youtube Health: https://health.youtube/
Trust in health - sources: https://www.bbc.co.uk/news/health-48663843
Conflicts of interest: https://jamanetwork.com/journals/jama/fullarticle/2623608
The role of influencers: https://www.tandfonline.com/doi/full/10.1080/1553118X.2022.2042694
Covid vaccine injuries: https://www.nytimes.com/2024/05/03/health/covid-vaccines-side-effects.html
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Narrative Medicine is an important art in a consultation involving both talking and listening. In this episode I look at why it is important and how it can help our health outcomes.
AI in consultations: https://www.dailymail.co.uk/health/article-13169325/GP-AI-listening-auto-generate-patient-notes-confidential-medical-information-wrong-hands.html
Neurodivergence: https://autietraumageek.medium.com/lost-in-translation-the-social-language-theory-of-neurodivergence-part-1-of-2-1963ba0073c5
Data usage in medicine: https://bjgp.org/content/68/668/e146
Pre-surgery anxiety: https://www.medicalnewstoday.com/articles/surgery-anxiety#pre-surgery-vs-post-surgery-anxiety
The therapeutic benefit of being heard: https://thelionmind.org.sg/the-importance-of-being-heard-enhancing-mental-health-through-active-listening/
The seven C’s: https://www.conversationsinvitingchange.com/about/
Narrative medicine - journal article: https://jamanetwork.com/journals/jama/fullarticle/194300
A review of narrative medicine and outcomes: https://bmjopen.bmj.com/content/10/1/e031568
Narrative medicine - good for both patients and clinicians: https://www.thepermanentejournal.org/doi/10.7812/TPP/23.116#
AI and empathy: https://www.wavestone.com/en/insight/the-empathy-paradox-can-ai-connect-with-customers-in-contact-centres/
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Community as a cure? We often think of healthcare being a relationship between a clinician and a patient but amazing things can occur through the power of community and using it as sociological therapy. I look at why groups can be so powerful and how you might run one.
Parkrun: home | parkrun UK
Weight Watchers: How The WeightWatchers Weight-Loss Program Works
Stanley Schachter’s work - an article: https://www.strongtowns.org/journal/2009/2/16/the-tribe-mentality.html
An example of healthy living delivered in groups, initially churches: https://www.danielplan.com/#
Group consultations - Dr Rupa Joshi: https://painconcern.org.uk/empowering-patients/
Shape Up: https://www.watfordfccsetrust.com/project/shape-up/
Nushu: https://nushu.com/group
Communities in health - people as a valuable commodity: https://www.health.org.uk/publications/at-the-heart-of-health-realising-the-value-of-people-and-communities#:~:text=Mental and physical health and,community capacity and resilience%2C among
Rural groups in India: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9207712/
Thalassemia awareness (charity): https://ukts.org/
Children’s Heart Disease Awareness: https://chfed.org.uk/
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