Measure Health

26/01/2026

19/01/2026

***Food as medicine – spotlight on Fibre***

What is fibre?

Dietary fibre is a type of carbohydrate that the body cannot fully digest. Instead of being broken down and absorbed, fibre passes through the digestive system, where it performs important functions.

What are the good sources of fibre?

Fibre is found naturally in plant foods. Sources include:

🌾Whole grains (oats, brown rice, wholemeal bread, barley)
🫐 Fruits (apples, pears, berries, oranges)
🌽 Vegetables (broccoli, carrots, leafy greens, peas)
🫘Legumes (lentils, chickpeas, beans)
🥜Nuts and seeds (chia seeds, flaxseeds, almonds)


What are the benefits of fibre in the diet?

High-fibre diet offers several health benefits, including:

•Improved digestion and gut health, reducing constipation and supporting healthy gut bacteria

•Better blood sugar control, especially helpful for people with insulin resistance or diabetes

•Helps lower ‘bad’ LDL cholesterol levels, reducing the risk of cardiovascular disease and dementia

•Weight management, as fibre helps you feel fuller for longer

•Reduced risk of bowel disorders, including diverticular disease and colorectal cancer

How much fibre should I have in a day?

30g

14/01/2026

***Why health screening matters***

The top three causes of death worldwide are cardiovascular disease, cancer and dementia.
Interestingly, there are common lifestyle factors that increase the risk of all three:

Physical inactivity
Unhealthy diets with ultra-processed foods
Smoking/vaping
Excess alcohol consumption
Overweight
Poor sleep
Chronic stress

Lifestyle choices we make today will determine what our life will look life in 10-15 years time.

Health screening allows us to pick up and address lifestyle factors early, reversing the potential for future problems. Shouldn’t we all do this? What is more important than optimising our health?

Follow me for tips on longevity and health screening
www.measurehealth.co.uk

26/11/2025

This week, Lord Cameron shared he had been treated for prostate cancer after his wife encouraged him to get a check-up which included a PSA blood test.

Regular health screening allows for early detection of health problems and dramatically increases options for effective, less invasive interventions.

This is reason why I set up Measure Health—to help people detect conditions early and address lifestyle factors that can improve long-term health and lifespan.

What to know about prostrate cancer?

Prostate cancer is the most common cancer in men, with around 1 in 8 men developing it at some point in their lives.

Although prostate cancer can be detected with a PSA blood test, it’s important to interpret the result in the context of any symptoms you may be experiencing.

Symptoms that may suggest prostate cancer include:

🩺 Difficulty passing urine
🩺 Passing urine more frequently than usual (day or night)
🩺 A weak or poor urinary flow
🩺 Dribbling after finishing urination

These symptoms can also occur with benign prostate enlargement, which is common as men get older. That’s why, if you’re experiencing any of these symptoms, it’s important to book an appointment with your doctor. They can examine your prostate and arrange a PSA blood test if appropriate.

19/11/2025

***STRESS AND HEART DISEASE/STROKE***

We all know that lack of exercise and a poor diet can raise the risk of cardiovascular diseases, such as heart attacks and strokes, which remain the leading causes of death worldwide.

But here’s something people often overlook: chronic stress is also a major risk factor.

Research shows that chronic stress can trigger low-grade, ongoing inflammation in the body. Over time, that inflammation becomes part of the chain of events that damages blood vessels and contributes to cardiovascular disease, eventually increasing the likelihood of heart attacks and strokes.

The good news? Everyday stress isn’t destiny. Simple habits—like mindfulness, spending time in nature, or practicing meditation—can help dial down stress and help reduce inflammation in the long run.

What do you do to relax?

12/11/2025

**60 SECONDS ON EXERCISE & WHAT ACTIVITIES YOU SHOULD BE DOING**

•Physical activity and exercise can prevent or ameliorate lifestyle-related diseases, extend health span, enhance physical function, and reduce the burden of diseases including cardiometabolic disease, cancer, musculoskeletal and neurological conditions, and chronic respiratory diseases as well as premature mortality.

Current guidelines recommend a multifaceted exercise regimen for health promotion and longevity that includes 4 domains:

•Aerobic exercise
•Resistance training
•Balance exercises
•Flexibility training

🏃‍♀️The positive exercise on the body at a cellular level:

•Increased size of teleomeres which are the protective ends on DNA chromosomes(shortening of telomeres is a key factor in the aging of cells and tissues)
•Growth of new small vessels which help deliver oxygen to cells
•Boosts activity of mitochrondria which burn oxygen for energy

🏃‍♀️ Exercise reduces the risk of:

•Cardiovascular disease – heart attacks and stroke
•Cancer
•Dementia
•Depression
•Kidney disease

WHO recommends 30 mins of physical activity (which raises heart rate and breathing rate) 5 times a week.

How often do you exercise and are you covering all four domains in your exercise routine?

✔️

05/11/2025

****60 SECONDS ON THE GUT MICROBIOME****

What is the gut biome?

The gut microbiome refers to the trillions of microorganisms—mainly bacteria, but also fungi and viruses—that inhabit the gastrointestinal tract. Your gut microbiome is unique to you. Infants inherit their first gut microbes during vaginal delivery or breastfeeding. Later, your diet and other environmental exposures introduce new microbes to your microbiome. Some of these exposures can also harm and diminish your gut microbiota.


Why is the gut microbiome important?

A health microbiome is important in:


•Efficient digestion and nutrient absorption
•Immune system regulation and defence against pathogens
•Metabolic health, including glucose and lipid balance
•Gut–brain communication, influencing mood and cognitive function
•Inflammatory control, with imbalances (dysbiosis) linked to conditions such as autoimmune diseases, inflammatory bowel disease, type 2 diabetes, obesity, and depression.

How do I support a healthy gut biome?

•Eat a fiber-rich diet (fruits, vegetables, legumes, and whole grains) to fuel beneficial bacteria.

•Include fermented foods like yogurt, kefir, kimchi, and sauerkraut for natural probiotics.

•Limit processed foods, refined sugars, and unnecessary antibiotics, which can disrupt microbial balance.

•Manage stress through mindfulness or relaxation techniques—stress hormones can alter gut flora.

•prioritise adequate sleep and regular physical activity, both of which support microbial diversity


A balanced gut microbiome is now recognized as a cornerstone of both physical and mental health and this is an exciting area of continued research.

Lifestyle choices to promote gut health play a key role in promoting long-term wellness.

15/10/2025

The Importance of a Balanced Diet Over Supplements

As a private health screening doctor, I’m frequently asked which nutritional supplements I would recommend. I often hesitate before answering this question because the evidence surrounding nutritional supplementation remains inconclusive.

In general, a high-quality, balanced diet—rich in a wide variety of foods such as fruits, vegetables, whole grains, fish, and olive oil, while limiting red and processed meats, butter, sugary drinks, and alcohol—can provide most of the essential vitamins and minerals the body needs to function optimally.

Interestingly, the body may respond differently to nutrients depending on whether they are obtained from food or supplements. For instance, the Cancer Prevention Study (CPS)-II Nutrition Cohort found that men who consumed calcium supplements at doses ≥1000 mg/day had an increased risk of all-cause mortality. In contrast, high calcium intake from food sources showed no such risk.

In certain cases where a clear nutritional deficiency is identified—such as vitamin B12, vitamin D, or iron—supplementation may be necessary to restore normal levels, especially when dietary changes alone are insufficient. However, the role of supplements in individuals who already meet their nutritional needs through diet is still under debate. In fact, some studies have shown that excessive intake of certain micronutrients through supplements may have harmful effects.

Ultimately, focusing on a varied and balanced diet remains the safest and most effective way to ensure adequate vitamin and mineral intake. While supplements may have a role in specific clinical contexts, they are not a substitute for healthy eating—and more research is needed to fully understand their long-term impact.

18/06/2025

THE POWER OF FOOD AS MEDICINE - 60 SECONDS OF CRUCIFEROUS VEGETABLES

Cruciferous vegetables are a powerful source of fibre and help to reduce inflammation within the body. Body inflammation can be the starting point for several diseases such as cancer, type 2 diabetes and heart disease.

What are cruciferous vegetables?

Examples include:
Broccoli, Brussels sprouts, Cabbage, Cauliflower and Kale

What are the benefits of Cruciferous vegetables in the diet?

* Cruciferous vegetables, when broken down in the body, are rich in antioxidants and anti-inflammatory compounds that can help reduce inflammation throughout the body.

* This can be beneficial for overall health and may help reduce the risk of chronic diseases associated with inflammation such as cancer, heart disease and type 2 diabetes

**Prevention is better than cure- let’s using food as medicine to optimise our health**

07/05/2025

**As we age, our bodies need a smarter approach to exercise.**

It’s not just about burning calories anymore — it’s about staying strong, stable, and mobile for the long run.

That means your weekly routine should include:

- **Strength training** to maintain muscle and bone health

- **Balance & flexibility** work (think yoga or Pilates) to prevent falls and keep joints happy

- **Cardio** to keep your heart and lungs in shape

A balanced approach to exercise, incorporating these three elements helps to reduce the risk of the top three causes of death:

•Cardiovascular disease
•Dementia
• Cancer

Get moving!

29/01/2025

What is our lifetime cancer risk?

Lifetime cancer risk of developing or dying from cancer refers to the chance a person has, over the course of their lifetime of being diagnosed with or dying from cancer.

When I started as a medical student, we were taught that the lifetime risk of developing any type of cancer was 1 in 3; this risk is now 1 in 2.

What are the risk factors for developing cancer?

A risk factor is something that increases your chance of developing a disease. Some risk factors are non-modifiable (i.e we cannot do anything about it e.g. age, family history, genetic risk), and other risk factors are called modifiable i.e we can alter our risk by changing certain behaviours.

It is thought that 4 in 10 cancers are preventable through lifestyle changes.

What are the protective factors against cancer?

Protective factors against developing cancer are:

· Exercise & maintaining a healthy weight- at least 30 mins of moderate exercise, 5 times a week

· Optimal diet- a diet rich in fruit and vegetables

· Not smoking/vaping/using Sh**ha

· No alcohol- drinking alcohol can increase your risk of cancer of the mouth, throat, oesophagus, larynx (voice box), liver, and breast. The more you drink, the higher your risk

The Elite Wellbeing Health Screen focuses on these modifiable lifestyle risk factors, allowing us to jointing create a personalised plan to optimise health and aim to minimise cancer risk.