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Washington (dpa) – Aspartame is an artificial sweetener commonly found in products like chewing gum, soft drinks and tabletop sweeteners, but new research on mice suggests that even small amounts may harm heart and brain health over time. In the study, researchers in Spain added low doses of aspartame to the diets of male mice for a few days every two weeks for one year. The amount given was equal to about one-sixth of the daily intake considered safe for humans by the World Health Organization. The researchers noted that mice that consumed aspartame lost more weight than those that did not, ending the study with 10-20% less body fat. However, they also showed signs of possible heart and brain problems. The researchers found that the hearts of these mice did not pump as efficiently and showed small structural changes, suggesting added stress on the heart. Changes were also seen in how the brain used glucose. They noted that glucose use increased at the start, but by the end of the study, it dropped sharply, which could affect brain function. Aspartame is a chemical compound made by joining two amino acids, the building blocks of proteins. Though aspartame has long been considered to increase the risk of cancer, no scientific evidence has been found to support this. However, a September study of almost 13,000 people linked aspartame and other sweeteners with waning cognition, particularly among diabetes patients. The test mice in the latest study also performed worse in memory and learning tests. They moved more slowly and took longer to complete maze tasks, pointing to mild cognitive decline. "Until the neurological sequelae of aspartame are better understood, children and adolescents should probably avoid aspartame as far as possible, especially as a regular component of the diet," the authors of the latest study say. The researchers said these brain changes were relatively mild compared with earlier studies where mice consumed aspartame daily or for shorter periods. They added that more research is needed to find out whether similar effects could occur in humans. "These findings suggest that aspartame at permitted doses can compromise the function of major organs, and so it would be advisable to reassess the safety limits for humans," the study concluded. The following information is not intended for publication dpa afx yyfx n1

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Berlin (dpa) – Angina pectoris, often shortened to angina, is chest pain or discomfort caused by reduced blood flow to the heart and most commonly – but not always – a symptom of coronary artery disease (CAD). The term derives from Latin and Greek, and means "strangling in the chest." CAD is a narrowing or blockage of the coronary arteries, which supply oxygen-rich blood to your heart, due to a buildup of plaque in and on the artery walls. The reduced blood/oxygen flow can cause chest pain. Here are four facts about angina: Fact 1: Discomfort can even spread to your teeth An angina episode is often described as pressure, heaviness or tightness in the chest. Health experts say the pain or discomfort can radiate into your left shoulder, arms, and sometimes your upper abdomen, back, neck and even teeth. It typically lasts about two to five minutes and is then known as stable angina. Fact 2: Episodes at rest are a medical emergency While stable angina is typically triggered by stress or exertion – such as exercise, climbing stairs or other physical activity – and is relieved by rest or medications, unstable angina is unpredictable. It occurs at rest or with little exertion and lasts longer. A medical emergency, it can lead to a heart attack. Fact 3: Medications can help stop an angina episode If you experience an angina episode, you should rest. Medications, principally nitrates, can help as well. The most common nitrate used is nitroglycerin, also known as glyceryl trinitrate (GTN). Within one to three minutes, it relaxes and widens your blood vessels, helping blood reach your heart. If your doctor has prescribed nitrates, the German Heart Foundation (DHS) advises that you always have them with you in the event of chest pain. To use a GTN spray, you spray a dose under your tongue, the SGW says. You can spray up to three doses but should wait 30 seconds between them. A GTN tablet should be placed under your tongue and allowed to dissolve. Possible side effects of these medications include headache, dizziness, nausea, vomiting and facial redness. The DHS warns that they interact with PDE5 inhibitors used to treat erectile dysfunction, possibly causing a dangerous drop in blood pressure. Fact 4: The pain doesn't go away? It may be a heart attack If the chest pain doesn't go away with rest or angina medications after five to 10 minutes, or is much stronger than usual, doctors advise that you call your local emergency number. You may be having a heart attack. The following information is not intended for publication dpa/tmn rid yyzz n1 nhr ob

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There were never more options available for those taking part in Dry January. Fans of nonalcoholic beers say you may just consider embracing sobriety throughout the year. Orlando, Florida (tca/dpa) – At the start of 2025, a study by The Beer Institute revealed that 60% of Americans saw nonalcoholic beer as a viable alternative for long-term moderation. But what about just for one month? For many of us, Dry January has begun, though people do it for different reasons. Some see the 30 days as a dependency test to determine just how reliant they are on alcohol to relax. Others link it to their overall new-year health and/or weight loss plans. There are participants who view it as a reset following the weeks of decadent holiday consumption and those who might be dipping a toe into the idea of permanent sobriety without drawing too much attention from their peer group. Truth is, drinking overall — that’s all 12 months — is down. According to an August 2025 Gallup Poll, Americans’ alcohol consumption is at record lows. Gallup has tracked the nation’s drinking behaviors since 1939 . In speaking with local hospitality professionals, that tracks. And though many pin itmostly on the reduced alcohol habits of Gen Z , their interest in fewer, orotherintoxicants (primarily marijuana, now recreationally legal in nearly half the country), wouldn’t be the fuel firing the growth segment for nonalcoholic beer. “I think there are a number of reasons why it’s more popular,” says Jason Campbell , executive chef of Team Market Group , who, alongside colleague Nick Grecco , oversees 10 different venues in the company’s portfolio. “[In Florida], medical marijuana’s growing in use, but I also think people are being a little more responsible.” There’s nonalcoholic beer on most of the Team Market Group menus, he says, though there’s a bit more interest in places like Primrose Lanes (where bowling and burgers make beer a popular third B) andNuri’s Tavern , where tavern pizza and beer go hand-in-hand. “During Dry January that goes up,” says Campbell, whose brands include Stella Artois 0.0 and Heineken 0.0. Over at theVineyard Wine Company in Lake Mary , bartender Big Rick says they stock several NA options, and they’ve steadily grown in popularity. “I purchase O’Doul’s, Michelob ULTRA Zero and Peroni [Nastro Azzuro] 0.0% with regularity,” he says. Sometimes, he notes, people drinking regular beer will switch over the course of an evening. “We have people who want to enjoy themselves, but not take it overboard,” he explains. “They’ll drink a Mexican lager that we carry and then move over to a nonalcoholic beer so that way they can hang out at the bar a little while longer, snack with their friends, enjoy a good night out and be able to drive back home safely.” It should be noted that not all nonalcoholic beer is zero-alcohol. And that can be confusing. U.S. regulations allow up to 0.5% alcohol by volume (ABV) to use the “nonalcoholic” designation. Those with lower percentages, as mentioned above, will note it on labels and cans. As Rick suggests, lagers like Corona do a fine job of mimicking the crisp, light body of the real thing. A wedge of lime on the bottle completes the picture, and there’s psychology involved, say the pros, that helps Dry January participants feel more like it’s just a regular night out. “I think that’s why brands like Liquid Death (canned water) really took off,” Rick theorizes. “You can grab a can, drink it like it’s nothing and people don’t think anything about it.” Last year, during my own Dry January run, I’ll admit that holding that bottle made a difference. I tried several nonalcoholic beers, including Stella Artois, Heineken 0.0, Bitburger 0.0, a German brand, and others. My favorite of the lot was Samuel Adams’ Just the Haze IPA, the ABV of which clocks in under 0.5%. Recently, though, I dabbled in the wares of Athletic Brewing Company , the nation’s largest, dedicated nonalcoholic brewer. This is a sentence I never thought I’d write. Less because of my interest in sampling, more because I’d never imagined such a thing: a brewer creating an entire line in a range of flavors — from autumn browns to tropical sours — all below 0.5. “They’re fantastic products,” says Rick. “They even do cocktail-inspired brews. Paloma and Moscow “Mule” are among them. My foray into Athletic’s Run Wild IPA will have me searching for others to sample as the month moves on, just in case I find myself craving the “normalcy” of happy hour. One hospitality pro, a hotel bartender, noted a recent moment during a convention when a patron asked her to pour a nonalcoholic beer into a glass for him. “He still wanted to hang out and network, but didn’t want to drink anymore,” she explained. “Without the label, he blended in.” Campbell says there’s a lot to that, and he’s happy that his and other places offer it. “It’s a safe haven,” he says. “Because sobriety is a thing, even if it’s not Dry January. [Abstention] is a challenge for a lot of people and nonalcoholic beer could be a stepping stone toward larger sobriety.” Bar sales can be down in some places, but Campbell reports that food often goes up. “If people are holding back on drinking, they might get another plate on the table.” The following information is not intended for publication dpa tca arw

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Berlin (dpa) – Decongestant nasal sprays can save you from a restless night when a cold clogs up your nose, but pharmacists warn this aid can be a slippery slope. The leaflet that comes with it will – if you read it – tell you that a decongestant spray should not be used for longer than seven days in a row. Pharmacist Alexander Schmitz advises even more caution. He said anyone with a blocked nose should give it up after four to five days and use a moisturising seawater-based spray instead. The reason is that the nasal mucosa quickly adapts to decongestant active ingredients, which cause the blood vessels in the lining to constrict. "At some point you can't breathe without the spray, so you have to make sure you always have it with you," says Schmitz. The pharmacist said he repeatedly encounters people who have developed a nasal spray dependency. Coming off it can be hard, he says. "After all, everyone wants to be able to breathe." Using a nasal spray after your cold has gone also has other unwanted effects. Over time, decongestant sprays dry out the nasal mucosa. "This not only risks bleeding, but also greater susceptibility to infection, because pathogens can penetrate more easily," Schmitz explains. Important protective functions of the nose then work only to a limited extent. How to wean the nasal lining off decongestant sprays? The classic tip is to switch first to a children’s version, which contains less active ingredient. Once the nose has adjusted to the lower dose, the next step is to switch to a seawater nasal spray that contains no active ingredient at all. This plan does not always work. "Many have had this adaptation for years. Then those are steps that are too big," said Schmitz. In that case he advised seeking help at a pharmacy. "We can dilute the nasal spray. Then you wean yourself off in really tiny steps until you eventually reach 0.0%, that is the seawater nasal spray." How long this takes depends on the person. Unlike with decongestant sprays, seawater sprays don't bring the risk of the nasal lining becoming dependent, since these simply have a moisturising effect. The following information is not intended for publication dpa/tmn rid yyzz n1 lue sw coh

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Berlin (dpa)  – It's often preventable, and yet around one in every five people will die from it. Sepsis, sometimes called blood poisoning, is one of the most frequent causes of death worldwide and happens when the body’s immune system has an extreme response to an infection. Often it occurs during a bacterial infection, but it could also develop during some other infection like Covid-19 or from any virus, parasite or fungus. The body’s immune response begins to attack its own organs, which when left untreated, can be fatal. In the race to help the patient, every hour counts, so it is all the more important to know the signs in order to act quickly. Health experts have come up with four simple steps to help you avoid missing sepsis symptoms during severe infections, in yourself or others: Feel your head: Is thinking difficult? Confusion and disorientation can be warning signs. Feel your chest: Is breathing impaired? Breathlessness, shortness of breath or rapid breathing are critical signs. Feel your heart: Is your pulse racing? A racing heart or low blood pressure are also signs. Feel your body: Do you feel desperately ill? Unexplained severe pain or an extreme state of illness should raise the alarm. Sepsis is a life-threatening emergency. If one or more of these symptoms occur alongside an existing infection, you should immediately call an ambulance. The following information is not intended for publication dpa/tmn lue yyzz n1 neb coh

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Colorectal cancer used to be considered a cancer of older age. Not anymore. Patients in their teens and early 20s still aren’t the norm, exactly, but are becoming more common. Exercise, diet and screening are among the ways that can help. Dallas, Texas (tca/dpa) – Dr. Bethany Malone has treated a lot of colorectal cancer patients. The youngest, not counting those with genetic conditions, was 19 years old. Colorectal cancer used to be considered a cancer of older age. Not anymore. Patients in their teens and early 20s still aren’t the norm, exactly, but are becoming more common. “I have not gone a year in practice without taking a colon cancer out of someone in their 20s,” Malone said. Malone is a colon and rectal surgeon and the associate program director for the general surgery residency at Texas Health Harris Methodist Hospital Fort Worth. Her experience in North Texas reflects a worldwide trend. Colorectal cancer — which includes cancer of the colon and of the rectum — is considered early onset when diagnosed in people under the age of 50. While the majority of diagnoses are still among people aged 65 or older, early onset rates have been increasing worldwide,particularly in high-income countries . In a 2023 report, the American Cancer Society wrote that the trends of decreasing incidence in older people and increasing incidence in younger people are “rapidly shifting the patient population younger .” In 2020, Black Panther actor Chadwick Boseman died from colon cancer at age 43. More recently, former Dallas Cowboys Cheerleaders choreographer Criscilla Anderson died of colon cancer at age 45. Also locally, Dallas musician Joshua Ray Walker was diagnosed with colon cancer in late 2023, at age 33. (About 10 months later, after treatment and surgery, he announced that he wascancer-free .) Here’s what medical experts say about the rising rates of colorectal cancer in younger people. Why are colorectal cancer rates rising among younger people? Medical experts say there isn’t one reason why colorectal cancer rates are rising in the below-50 age groups. But there are some contributing factors. First, it’s not because of genetics. Dr. Radhika Kainthla, a medical oncologist at Parkland Memorial Hospital in Dallas , said that about 20% of early onset colorectal cancer patients have a genetic tie-in. That means 80% do not. “There’s a misconception a lot of times that if it’s a young person being diagnosed with cancer, it must be genetic,” Kainthla said. “But that’s not actually what we’re seeing.” All three experts who spoke with The Dallas Morning News pointed instead to a combination of environmental factors and lifestyle factors, such as diets high in red meat, diets packed with ultra-processed foods and lack of regular exercise. Malone at Texas Health Fort Worth said fiber intake especially tends to be low for Americans, which can increase the risk for colorectal cancer. Fiber does a lot of work in the gut, Malone said, including feeding a healthy microbiome and helping to flush carcinogens out of the body before they’re absorbed. Malone noted that the “lifestyle” factors are not always easily controllable. The US food system has shifted significantly toward ultra-processed foods, which tend to be low in necessary nutrients such as fiber. There are also environmental factors at play, said Dr. Emina Huang , a professor of surgery and a colorectal surgeon at UT Southwestern Medical Center . For instance, living near a superfund site — which are hazardous waste sites — has been shown to increase the risk of cancer. How can I reduce my risk of colorectal cancer? Reducing the risk of colorectal cancer, the three experts said, comes down to a lot of the standard advice that medical professionals recommend for general health, too. The three experts said that folks should focus on getting regular exercise, avoiding smoking, moderating alcohol intake and eating a diet that’s low in red meat but rich in fruits, vegetables and fiber. Obesity is also a risk factor for colorectal cancer, the experts said, although Malone cautioned against focusing on weight loss alone. Restrictive diets may also end up being low in fiber, which is harmful rather than helpful for colorectal cancer risk. And, of course, patients should pay attention to their bodies and seek medical care if they notice abdominal pain or changes in their bowel movements. When should I start getting screened for colorectal cancer? Because of the rising rates of colorectal cancer among younger people, the U.S. Preventive Services Task Force advises regular screenings beginning at age 45. The gold standard of screening is a colonoscopy, but stool tests and scans can also be used for screening. The age 45 recommendation, however, is for patients who have a standard risk for colorectal cancer. Some people may be at higher risk due to personal or family history. People with a first-degree relative — a sibling, parent or child — diagnosed with colorectal cancer or colorectal polyps may be advised to begin screenings at a younger age. In general, medical professionals advise beginning screening when a patient is 10 years younger than their relative was at the age of diagnosis. For instance, if your father was diagnosed with colorectal cancer at age 48, you should begin screenings at age 38. Patients with such a family history should start screenings no later than 40. Similarly, patients who have personal histories of Crohn’s disease or ulcerative colitis are at higher risk of colorectal cancer, too, and should also begin screenings at an earlier age. Kainthla, at Parkland, also noted that there are other types of screenings besides colonoscopies, such as blood tests and stool tests, that may be a useful option for some patients. What are the warning signs of colorectal cancer? Medical experts are quick to point out that, for most young people, abdominal or gastrointestinal symptoms are unlikely to indicate colorectal cancer. Still, some symptoms should serve as red flags. The most common early symptoms are stomach pain that doesn’t go away, changes in bowel movements with no improvement or blood in the stool. Sometimes, these symptoms can indicate hemorrhoids or other relatively benign conditions. However, if a patient is treated for a benign condition but symptoms do not improve, that’s a sign that something more may be going on. The following information is not intended for publication dpa tca arw

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Parenting gurus suggest the positive changes families could make for a happier 2026. London (PA Media/dpa) – As the New Year approaches, many people will be thinking about resolutions they can make to improve their life in 2026. But for children’s lives to improve next year, it’s their mums and dads who need to make the resolutions – and experts at the nation’s family charities and parenting groups have their own ideas about what those should be. Here’s what they suggest for parents’ New Year resolutions… 1. Remember what really matters Louise Burke, editorial director at Netmums, says: “As we step into a New Year, many of us feel the pressure to do more than ever before. The noise around modern family life can be deafening, and it’s so easy to feel like you’re falling short. But what if this is the year we flip the script? “Instead of adding more to our plates, take things out, letting go of guilt, comparison, the endless shoulds and must-dos. When we strip things back to what really matters – the smiles and cuddles, the laughter and simply getting through to a peaceful bedtime – that’s where family life feels lighter, and far more joyful.” 2. Reach out to someone touched by pregnancy or baby loss Jen Coates, director of bereavement support services at the baby-loss charity Sands, says: “One of the most common things bereaved parents tell us is that no one talked about their loss or their baby. This can leave them feeling lonely and isolated. “Talking about pregnancy and baby loss can be as simple as using their baby’s name, asking how they are, letting them know you’re there to support. Ask how they’d like to remember their baby over the coming year. Do they want to talk about their baby? “So, if you do one thing differently in 2026, please make it finding the words to talk about pregnancy and baby loss so we can help break the silence together.” 3. Rethink your child’s phone options Mumsnet founder Justine Roberts says: “We hear daily from parents stuck between two bad options: handing over a full smartphone before their child’s ready, or cutting them off from the social and practical tools their peers are using. So my resolution for families is to rethink the first-phone milestone entirely. “Instead of accepting that a full-fat smartphone is the only option, consider solutions that match your child’s developmental stage – whether that means a simpler device or a set-up that lets you stay in control of what they can do online.” 4. Get clued-up on toy safety Katrina Phillips, CEO at the Child Accident Prevention Trust, says: “Make this the year you get clued-up on what toys are most dangerous for your little ones. Cheap toys bought from online marketplaces are much more likely to be unsafe. Avoid water beads, small magnets or toys with accessible button batteries, as they can wreak havoc if a child swallows them. Trust your instincts and check toys over. If in doubt, put them out of the house.” 5. Remember bodies come in all shapes and sizes Umairah Malik, clinical manager at the eating disorders charity Beat, says: “Every January there’s an abundance of unhelpful messaging to look a certain way, which can have a negative effect on self-esteem and body image. ‘We’d encourage families to make a positive change in 2026 and champion the message that bodies come in all shapes and sizes – perhaps through having an open conversation together or making a commitment to steer clear of dieting talk.” 6. Seek help and know your rights Jane van Zyl, CEO at the working parents’ charity Working Families, says: I’d encourage parents and carers to seek help, especially when everything feels overwhelming. There are a number of trusted charities that can support you in checking whether you’re receiving all the benefits and entitlements available. “If you’re experiencing difficulty with your employer around getting the flexibility to manage your caring responsibilities, please contact our legal advice service. Being aware of your workplace rights, and feeling empowered to use them, is a vital tool everyone should carry with them into the New Year.” 7. Attentive, loving care means family Anna Feuchtwang, CEO of the National Children’s Bureau, says: “At this time of year, when we’re surrounded by reminders of the importance of families being together, it can be hard if that isn’t what your life’s like. There are more than 100,000 children in the UK care system, and every one of them will have their own experience of what an ideal family might look like. “For the adults in those young people’s lives, this is a good time to think about how you can pay attention to the children you’re caring for. Listen to what they’re telling you, find ways to give them real choices, even if it’s small things like seeing their siblings more often, or giving them a gift they weren’t expecting. You may not be able to change the system on your own, but you can make changes to their world.” 8. Fewer sugar hits, healthier smiles Dr Nigel Carter, chief executive of the Oral Health Foundation, says: “We’re encouraging families to make a simple New Year’s resolution: reduce the number of times teeth are exposed to sugar each day. Every sugary snack or drink triggers an acid attack on teeth, so cutting down the frequency of sugar is just as important as cutting down the amount. “A really easy way to protect the whole family’s smiles is to keep sugary foods and drinks to mealtimes only, rather than grazing on them throughout the day. It’s a small change that makes a big difference – helping children and parents start 2026 with stronger, healthier teeth.” 9. Add sleep-supporting foods to family meals Vicki Beevers, CEO of The Sleep Charity, says: “Good sleep isn’t just about routines – it’s also linked to what we eat. Certain foods help the body produce melatonin and serotonin, which support restful sleep. A great resolution is to include more sleep-friendly foods in family meals – affordable options like bananas, oats and wholegrain bread are excellent choices. Tinned beans and lentils are also budget-friendly and packed with magnesium, which helps relax muscles. “Instead of expensive snacks, try a sliced banana on toast, or a small bowl of porridge with a sprinkle of seeds. Swap sugary treats for a handful of unsalted nuts, or a slice of wholemeal toast with nut butter. These simple, affordable changes can make a big difference to sleep quality and wellbeing for the whole family.” 10. Help children feel listened to Barry Laker, service head of Childline London, says: “We know how powerful it can be for children when they feel listened to, and by resolving to take the time to explore regularly what’s going on for your child, you’ll also be creating a safe space for them to share any worries. Try to encourage discussion of a range of issues, including online safety, bullying, and their mental wellbeing, making it clear no topic is off limits.” 11. Connect with each other Daniella Abraham, head of volunteering at the parenting charity NCT, says: “Becoming a new parent can be a challenging time, but connecting with others in your local community can be a great way to support each other. Call a friend who recently had a baby, and pop over. Ask how they are and listen without judgement. Whether through friendships, family networks, or local groups, feeling connected can help parents to share their experiences, ease isolation, and build resilience.” The following information is not intended for publication dpa pa arw

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Become a stronger and healthier version of you for the year ahead. London (PA Media/dpa) – As we begin thinking about what 2026 might bring, you may have already been thinking about some fitness goals and health-focused resolutions for the year ahead. Building strength could be high on your list, but new research conducted by Censuswide on behalf of Nuffield Health suggests many people are still unsure how to get started. The survey of 2,000 UK adults revealed that although 28% of respondents said strength training was their favourite type of workout, 26% said they don’t feel/wouldn’t feel confident using gym equipment, while 34% admitted they feel embarrassed when using it. If you’re eager to experience the benefits of strength training this year but aren’t sure where to begin, Sam Quinn, personal training lead at Nuffield Health, is here to help. Here are his top tips to help make 2026 the year you start strength training – and maintain consistency and progress along the way. Start with bodyweight exercises “If you are starting out as a complete novice, you don’t even necessarily need a gym membership,” says Quinn. “Firstly try some bodyweight exercises – such as squats, core exercises, single leg exercises like lunges or lateral lunges or press-ups – as these are all going to help begin to build fundamental physical strength.” Set short, medium and long-term goals “Having short, medium and long-term goals will help you stay consistent throughout the whole year,” says Quinn. “You might have a long-term goal of deadlifting 100 kilograms, but your short-term goal is that you’re going to make sure that you’re going to get to the gym twice a week. “Then a medium-term goal could be that you’re going to work towards a holiday in April and then will allow yourself to have a rest before going again.” Add some resistance “If you have a gym membership, utilise some of the fixed resistance machines there or just add on some resistance bands to start with,” recommends Quinn. “Then as you become more advanced, move onto the more conventional power lifting-based exercises such as squats, deadlift and bench press.” Don’t do too much too soon “I think the biggest thing that beginners often get wrong is trying to lift too heavy a weight too soon,” says Quinn. “Lifting a really heavy weight with poor technique is going to lead to risk of injury, so gradually increasing the weight overtime and focusing on technique is key. Have rest days “If you don’t have rest and recovery days you are going to experience cognitive and physical fatigue, or you might pick up an injury and won’t be able to achieve your goal,” says Quinn. “So, it’s important to structure your training appropriately and to factor in appropriate rest days, so you let yourself recover properly.” Keep your training fun and varied “It’s important to have variety within your training,” says Quinn. “Keep it varied by training with friends and by trying out different classes, because sticking to a squat, a deadlift and a bench press, for example, will get boring quite quickly.” Have a midpoint review “It’s good to have a long-term goal to work towards, but remember to review your training,” recommends Quinn. “If you haven’t been able to stay consistent with training ask yourself, am I enjoying this training? Is this working for me? How can I change or adapt my training?” Monitor your progress “Sometimes when life gets busy you can forget how far you have come, so make sure that you are monitoring your progress,” advises Quinn. “If you’re looking to deadlift 60 kilograms and start out with just the bar, for example, keep track of your progression. Seeing progress can help give you a bit of confidence boost to keep going.” Think about the mental benefits “Strength training is a massive confidence builder,” says Quinn. “I meet people all the time who are unfit or overweight but as soon as they start training their self-esteem starts to grow. “If you feel strong, you feel more confident. So, strength training can have a massive impact on people’s perception’s of themselves and how they carry themselves.” Consider a personal trainer “Having a qualified personal trainer helps make sure that the exercise is going to be safe and effective,” says Quinn. “There’s so much conflicting information out there, so make sure that you’re getting factual information and a program which is going to be tailored to your ability. “A trainer can also help identify what potential problems you might have and can provide you with an alternative exercise.” Prioritise protein “Alongside your training, try to eat a healthy, balanced diet and make sure that you’re consuming enough protein,” advises Quinn. “Protein helps you recover from exercise, so I would aim for a daily intake of 1.1 to 1.5 grams of protein per kilogram of body weight.” The following information is not intended for publication dpa pa arw

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People often feel anxious before the start of a new year due to a combination of societal pressure, self-reflection and the fear of the unknown. London (PA Media/dpa)  – As the year draws to a close, many of us naturally take time to reflect on the months gone by. Once the excitement of Christmas fades, some people might start to experience New Year anxiety and fixate on all their unmet goals. We spoke with Dr Ravi Gill, a health psychologist and founder of Smart Mind Health, who explained how this anxiety can show up and impact our daily life, and also shared some practical tips on how to manage it. What are some signs of New Year anxiety? “A common way to recognise anxiety would be look at the thoughts that come up and their frequency,” says Gill. “So, think about how frequently you are thinking about the things that you haven’t done. “If you walk past a bookshelf and think, ‘oh, God, I really should have put that picture up’, that’s okay in that moment because something has triggered it. But if we constantly find ourselves going back into that space where negative thoughts are firing and get stuck into that negative thought loop, that’s probably anxiety.” Anxiety can often cloud your judgement. “If you suffer with anxiety, you might not able to factor in that maybe the goals were unrealistic, or maybe the year was just genuinely hard,” reflects Gill. “You might struggle to see any good points as there is an intense focus on the negatives.” This can lead to cumulative stress. “For a short period, stress can be quite good because it helps us to feel quite motivated and we’re able to get things done,” says Gill. “However, if you let that stress build up for long periods of time, it can actually have quite a negative impact on your health,” highlights Gill. What factors can trigger this anxiety? “When you’re out socially with friends or colleagues this time of year, many people start talking about New Year’s resolutions which can naturally bring you into that space of reflection,” says Gill. “Maybe you said to yourself at the beginning of the year that I’m going to do something different, or I’m not going to fall into the same patterns of behaviour that I have previously engaged in, and you feel like you haven’t achieved this. “This can bring up a lot of anxiety and can leave you feeling quite disheartened if you haven’t made the progress that you thought you would.” The pressure and unrealistic expectations of self-improvement can force people into a negative spiral of comparison. “People are constantly sharing pictures about of their achievements online and it’s easy to compare yourself to that,” says Gill. “Lots of people get trapped in this negative cycle and the idea that they are running out of time.” The lull between Christmas and New Year, and all the disrupted routines that come with the festive period, can also exacerbate these feelings. “During this lull when you haven’t got things to do, you might look around your house and think, ‘oh there’s that DIY project that I didn’t quite get finished’, and get into a negative head space,” says Gill. Furthermore, external seasonal factors can also set a dreary, negative tone. “During winter, the days get darker and shorter, and the lack of exposure to natural sunlight significantly impacts our serotonin levels,” explains Gill. “Serotonin is linked to our sleep-wake cycle, so we naturally just feel in this slow, sluggish state and that motivation to do things can disappear.” Here are some tips on how to manage this anxiety: Reframe your mindset “Take the opportunity to reframe some of these negative thoughts, and to separate your worth from the outcomes,” recommends Gill. “Name something that was an achievement this year that perhaps you’ve been unable to recognise.” Get into a good routine “Anxiety often comes from the fear of the unknown and is the anticipation of something going wrong and something bad happening. So, if we put structure and routine in place, it creates a space for psychological safety where we know what’s coming next,” explains Gill. “Therefore, our nervous system can relax, and then we don’t have that anxiety build-up.” Prioritize sleep “Sleep is one of those really positive anchors that we all need in order for a general reset of our wellbeing,” says Gill. “If we’re able to get into a really good sleep routine, that gives us the best possible chance to be able to put other things in place to manage the anxiety.” Stop comparing yourself to others “Remember that people only tend to share the good stuff on social media and that there‘s a lot that they edit out,“ says Gill. “Don’t take everything you see at face value.” Try some deep breathing “When we experience an anxiety attack, our anxious thoughts often take over and it can affect our ability to be able to breathe correctly,” says Gill. “Try and catch your breath and regulate it by breathing slowly and deeply.” Set monthly goals rather than New Year’s resolutions “Rather than setting a New Year’s resolution for the entire year, I think we should break them down by month,” recommends Gill. “If we chunk our overall goal into really small, manageable steps, that will make the biggest difference.” The following information is not intended for publication dpa pa mls

(The article has been published through a syndicated feed. Except for the headline, the content has been published verbatim. Liability lies with original publisher.)

Human papillomavirus (HPV) is often considered a taboo subject. London (PA Media/dpa) – Although most of us will be exposed human papillomavirus (HPV) at some point in our lives, it remains widely misunderstood. Receiving a positive HPV result can be worrying and confusing, yet the link between HPV and cervical cancer is more nuanced than many people realise. We spoke to Adeola Olaitan, consultant gynaecological oncologist at The Wellington Hospital, part of HCA Healthcare UK, who explained what HPV is, how it relates to cervical cancer and addressed some common myths around this topic. What is HPV? “HPV is a family of viruses that infect the skin and the mucosal tissue,” explains Olaitan. “There are different subtypes of HPV which are denoted by numbers.” You can get HPV from any skin-to-skin contact of the genital area, vaginal, anal or oral sex or through sharing sex toys, according to the NHS website. Most of the time HPV does not cause any problems, highlights the gynaecological oncologist. “In most cases, HPV is a transient, harmless condition, and most people clear it without even knowing that they had it,” says Olaitan. “It will usually clear naturally within two years.” What is the biggest misconception about HPV? “I think the biggest misconception about HPV is the stigma surrounding it,” says Olaitan. “Because it’s a sexually associated infection, people think it has connotations of promiscuity, which it doesn’t. You can have sex once and get HPV.” Which types of HPV can increase your risk of cervical cancer? There are over 200 types of HPV, according to The Eve Appeal, and they are split into two groups: low-risk HPV and high-risk HPV. Around 14 types of HPV are considered high risk for cervical cancer and two of these types (HPV 16 and HPV 18) cause about 70 out of 100 (70%) of all cervical cancer cases, according to Cancer Research UK. “HPV 16 and HPV 18 can infect the cervix, and if the infection persists then they can increase the risk of cervical cancer,” explains Olaitan. How can you find out if you have HPV? “There are usually no symptoms of HPV, so if you don’t go to a cervical cancer screening, you won’t know you have it,” says Olaitan. “The knowledge of whether you have HPV or not is only important because it marks people out as having a greater risk of having abnormal cells, which if left undetected or untreated can increase the risk of cervical cancer.” Everyone with a cervix should be invited for screening by the NHS every five years from the age 25 to 64, according to the NHS website. It also states that during the screening appointment, a small sample of cells is taken from your cervix and the sample is checked for high-risk HPV types that can cause changes to the cells of your cervix. “If the initial screening finds high-risk HPV, a reflex cytology test would be conducted on the same sample to look for abnormal cells,” explains Olaitan. “If that finds no abnormal cells, you will be told to come back for a screening at a shorter interval. However, if abnormal cells are found you will be referred for a colposcopy to have a closer look at the cervix.” Can protect yourself against HPV? “The HPV vaccine is very effective at protecting people against HPV,” says Olaitan. “It’s typically given to children between the ages of 11 and 13 and is licensed to the age of 45, but it’s less effective the older you are. “But you can have it even if you’ve been exposed to HPV or you have a current HPV infection, and it gives immunity that’s stronger and longer lasting than natural immunity alone. So, it’s still good to have it, but it’s better to have it when you’re young.” What are some symptoms of cervical cancer to look out for? “The most common symptoms of cervical cancer are bleeding after sex, bleeding in between periods, bleeding after the menopause, or an offensive, persistent vagina discharge,” highlights Olaitan. “Most of the time these symptoms are indicative of benign conditions, but it’s important that they’re not ignored and that you go and get them checked to exclude anything more serious going on.” What’s the most important thing people should know about HPV and cervical cancer? “Remember that cervical cancer is preventable, and people who go for regular screenings are unlikely to get cancer,” says Olaitan. “Screening and being vaccinated are two of the most important things you can do for your health.” The following information is not intended for publication dpa pa arw

(The article has been published through a syndicated feed. Except for the headline, the content has been published verbatim. Liability lies with original publisher.)