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Houghton Street Consulting, London (2025)

15/06/2023

Be Careful of Prescription Drug Abuse

Prescription drug abuse is the use of a prescription medicine in a way not intended by the prescriber. Prescription drug abuse includes everything from taking a friend’s prescription painkiller for your backache to snorting or injecting ground-up pills to get high. Prescription drug abuse may become ongoing and compulsive, despite the negative consequences.

-Most Misused Prescription Drugs
• Opioids used to treat pain
• Anti-anxiety medicines, sedatives and hypnotics used to treat anxiety and sleep disorders
• Stimulants used to treat attention-deficit/hyperactivity disorder (ADHD) and certain sleep disorders

-Signs and Symptoms of Prescription Drug Abuse
• Opioids: Constipation; Nausea; Feeling high; Slowed breathing rate; Drowsiness; Confusion; Poor coordination; Increased dose needed for pain relief; Worsening or increased sensitivity to pain with higher doses
• Anti-anxiety medicines and sedatives: Drowsiness; Confusion; Unsteady walking; Slurred sp*ech; Poor concentration; Dizziness; Problems with memory; Slowed breathing
• Stimulants: Increased alertness; Feeling high; Irregular heartbeat; High blood pressure; High body temperature; Reduced appetite; Insomnia; Agitation; Anxiety; Paranoia

-Causes
Teens and adults abuse prescription drugs for many reasons, such as:
• To feel good or get high
• To relax or relieve tension
• To ease pain
• To increase alertness
• To be accepted by p*ers or to be social
• To try to improve concentration and school or work performance

Early identification and intervention of prescription drug abuse may prevent the problem from turning into an addiction.

(Source: Mayo Clinic)

13/06/2023

How to Get Healthy Sleep?

Are you often confused with the choice of Sleeping Patterns? ---- Is 8 hours really the best amount of sleep? Why do some people stay up later and later? But some people never enjoy sleeping in?
According to the WHO, the global rate of sleep disorders is 27%. It suggests that people need to have more understanding of this basic physiological activity ---- sleep.

-The Optimal Amount of Sleep
8 hours of sleep? 2 hours of nap? What we all know as the perfect amount of sleep is not universal or scientific.
In fact, the optimal amount of sleep varies from person to person ---- there are a few adults who need 9 hours of sleep a night, and some others need only 4 hours to stay energetic.
So how do we determine the amount of sleep we should get? One of the simplest criteria is the minimum amount of sleep which allows you not feeling sleepy the next day.

-Naps Should Not Be Too Long
If the pace of life is fast, napping should be advocated. If you get up at 6:30, then you will have been active for 6 hours by 12:30 p.m. During those 6 hours, a lot of sleep-inducing substances are produced. Taking a 20-minute nap can boost their metabolism.
However, naps should not be longer than 30 minutes. Over 30 minutes, we're more likely to fall into a deep sleep. It takes at least 2 hours to return from a deep sleep to a state of total wakefulness. Many people have had the experience of taking a 2-hour nap, feeling they were wide awake in the afternoon, only to recall in the evening that they had done nothing in the afternoon, because the level of the brain after waking up from deep sleep is basically the same as that of dementia.

-Some Advice on Sleep
1. Make full use of light during the day and reduce exposure to light at night. Do as much outdoor activity as possible during sunny days. If it's rainy, you should also open the curtain or turn on the lamp, to ensure adequate light during the day.
2. Eat regularly every day. No matter how good the food is, we should not overeat. Overeating will affect our biological rhythm.
3. Developing a good exercise habit can ensure good sleep. Exercise increases deep sleep. But excessive fatigue is not advisable, excessive fatigue has a negative impact on the quality of sleep. Avoid strenuous exercise 3 hours before you fall asleep.

(Source: Shanghai Medical College of Fudan University)

20/04/2023

Things You Can Do for Your Health Today

Eat Slowly
This gives your brain the chance to get the signal that you’re full, so you’re less likely to overeat. And if you take it slow, you’re more likely to think about what you’re eating and make sensible, healthy choices.

Ditch the Juice, Eat the Fruit
If you like orange juice, have an orange instead. Even 100% pure juice loses nutrition when you process it, and it can put a lot of hidden sugar in your diet. On the other hand, actual fruits are good sources of vitamin C, potassium, fiber, and folic acid. And they’re low in fat, sodium, and calories.

Cut Back on Sugar
Most of us get way more of it than we need. It’s not just the added calories and the lack of nutritional value: It also can make your blood sugar spike and then crash, and that leaves you tired, hungry, and irritable -- “hangry.”

Watch the Fat
It’s not as clear-cut as it sounds. You definitely want to keep an eye on trans fats, which are added to some foods (like frozen pizza and baked goods) to keep them fresh. They’ve been linked to heart disease. But some fat -- from dairy, whole eggs, fish, avocado, or nuts, for example -- is good for you as part of a balanced diet. And high-fat dairy may even help you lose weight better than low fat. This may be because the fat satisfies your hunger better than other calories.

Eat Your Greens
Kale, spinach, collards, Romaine, arugula, bok choy, broccolini -- make sure you get plenty of these leafy green vegetables. They’re chock full of nutrients, low in calories, and have loads of fiber, which fills you up and satisfies your hunger.

Keep Moving
If you work in an office, get up and walk around every hour or so, or try a standing desk for part of the day. You’ll burn more calories, improve your circulation, and stay more alert. It may even help prevent certain health issues, like diabetes and high blood pressure.

(Source: WebMD)

18/04/2023

How to Control Oily Skin

There are many reasons for oily skin, including stress, humidity, genetics, and fluctuating hormones. To help reduce the oil, follow these do's and don'ts from dermatologists.

1. 10 do's and don’ts from dermatologists
Although oily skin can clog pores and lead to increased acne breakouts, oily skin also has many benefits. Oil helps preserve the skin, and people with oily skin tend to have thicker skin and fewer wrinkles. The key is to strike a balance between having too much oil and maintaining your skin’s natural moisture.

To help control oily skin, dermatologists recommend the following tips:
- DO wash your face every morning, evening, and after exercise. While washing, resist the temptation to scrub your skin, even to remove makeup. Scrubbing irritates your skin, which can make it look worse.
- DO choose skin care products that are labeled “oil free” and “noncomedogenic.” This means that products that have these labels — including cleansers, moisturizers and makeup — won’t clog your pores or cause acne.
- DO use a gentle, foaming face wash. Many people believe that they need to use a strong face wash for oily skin in order to dry out their skin. However, using a face wash that is too harsh can irritate your skin and trigger increased oil production. Instead, look for a mild, gentle face wash.
- DON’T use oil-based or alcohol-based cleansers. These can irritate your skin.
- DO apply moisturizer daily. Although you have oily skin, it is still important to apply moisturizer to keep your skin hydrated.
- DO wear sunscreen outdoors. Sunscreen helps prevent sun damage that could lead to wrinkles, age spots and even skin cancer. To prevent acne breakouts, look for sunscreens that contain zinc oxide and titanium dioxide, and do not use sunscreens that contain fragrance or oils.
- DO choose oil-free, water-based makeup.
- DON’T sleep in your makeup. Always remove all makeup before going to sleep.
- DO use blotting papers throughout the day. Gently press the paper against your face and leave it on for a few seconds to absorb the oil. Don’t rub the paper on your face, as this will spread the oil to other areas.
- DON’T touch your face throughout the day. Although it’s tempting to touch your face, doing so can spread dirt, oil and bacteria from your hands to your face. Only touch your face when you’re cleansing, moisturizing or applying sunscreen or makeup, and make sure your hands are clean first.

Every person’s skin is different, and there is no "one size fits all" approach to skin care. If you are concerned about the amount of oil your skin is producing or if you’re struggling with blackheads or acne, make an appointment to see a dermatologist.

(Source: American Academy of Dermatology Association)

17/04/2023

Do You Often Get a Sore Throat?

Sore throats are very common and usually nothing to worry about. They normally get better within a week. Most are caused by minor illnesses such as cold or flu and can be treated at home.

1. Treatments for a sore throat
There are things you can do to help soothe a sore throat.
- take ibuprofen or paracetamol
- drink plenty of cool or warm fluids, and avoid very hot drinks
- eat cool, soft foods
- avoid smoking and smoky places
- gargle with a homemade mouthwash of warm, salty water
- suck lozenges, hard sweets, ice cubes or ice lollies

2. Causes of a sore throat
The cause of a sore throat isn't always obvious. But in most cases it's a symptom of a viral or bacterial infection.
A sore throat is often a symptom of:
- colds or flu – you may also have a blocked or runny nose, a cough, a high temperature (fever), a headache and general aches
- laryngitis (inflammation of the voice box) – you may also have a hoarse voice, a dry cough and a constant need to clear your throat
- tonsillitis (inflammation of the tonsils) – you may also have red or spotty tonsils, discomfort when swallowing and a fever
- strep throat (a bacterial throat infection) – you may also have swollen glands in your neck, discomfort when swallowing and tonsillitis
- glandular fever – you may also feel very tired, have a fever and swollen glands in your neck
It may also be caused by something irritating your throat. For example, smoke, gastro-oesophageal reflux disease (where acid leaks up from the stomach) and allergies.

(Source: NHS inform)

11/04/2023

The Digestive System and Gas

Gas is a normal result of the foods you eat. As your digestive system does its thing, it makes gas. Usually, you get rid of gas through your mouth (burping) or through your a**s (flatulence). People gas about 20 times a day. It’s an ordinary occurrence, but it can be painful and embarrassing.

1. Which Foods Are Most Likely to Cause Gas?
You’re most likely to get gas by eating carbs, which are found in foods like:
- Beans
- Vegetables (especially broccoli, cabbage, and onions)
- Fruits
- Dairy products
- Whole-grain foods
- Soft drinks
- Fruit drinks

2. What Are the Symptoms of Gas?
In addition to burping and flatulence, you may feel bloated. You could also have pain in your belly or sides. That pain could be mistaken for something else, like a heart attack or appendicitis. Chronic belching may be a sign of trouble in your upper digestive tract, like ulcers or gastroesophageal reflux disease. You may hear this called GERD.

3. What Are the Treatments for Gas?
Gas problems are treated by changing your diet and by training yourself to swallow less air. There are also prescription and over-the-counter medications that can help.
Over-the-counter medications include:
- Antacids -- especially those that contain simethicone
- Probiotics -- used to help inhibit the growth of bad bacteria and add good bacteria to the digestive tract
- Lactase products such as Lactaid and Dairy Ease -- may help people with lactose intolerance
- Beano -- contains the enzyme that helps digest sugars in beans and many other vegetables
To swallow less air, you can try:
- Cutting out gum or hard candy
- Eating more slowly
- Making sure any dentures you wear fit properly
- Not drinking through straws

(Source: WebMD)

04/04/2023

Why Do I Get Motion Sickness?

You get motion sickness when there are conflicts among your senses. Anybody can get motion sickness, but it’s most common in children and pregnant women. Unlike a cold, you can’t spread it to other people. It’s not contagious.

1. Symptoms
Motion sickness can strike quickly and make you break out in a cold sweat and feel like you need to throw up. Other common symptoms include:
- Dizziness
- Increase in saliva production
- Loss of appetite
- Pale skin
In addition, some people get headaches, feel very tired, or have shallow breathing.

2. Tips to Ease It
For most people, symptoms usually don’t last long. They often go away once you get used to the situation, whether it’s the rocking of a boat or the movement of a train. But there are some simple things you can do if the motion sickness isn’t going away on its own:
- Relax. Find something to focus on, whether it’s taking deep breaths or counting backwards from 100. Closing your eyes can help, too.
- Look at a stable object. If you’re on a boat, look at the horizon. If you’re in a car, look through the windshield.
- Avoid alcohol. Eat lightly before travel but don’t fast.
- Breathe fresh air -- and don’t smoke.
- Avoid reading.
If you can, get a seat over the wing if you’re flying, an upper-deck cabin if you’re sailing, or a front-seat spot if you’re in a car.

3. Natural Remedies
Some people feel like they get relief with these:
- Raw ginger. There’s some scientific proof that this root, long used as a folk remedy to fight nausea, is effective. But it may act as a blood thinner. Talk to your doctor first before you use it.
- Mint. Eating peppermint is thought to calm the body. At the very least, the aroma may soothe you.
- Acupuncture and acupressure. Some people say that stimulating a certain point just below the wrist helps ease their nausea.

(Source: WebMD)

30/03/2023

Prevent Hangovers for the Coming Weekend

A hangover is when you have unpleasant physical and mental symptoms after drinking too much alcohol. Hangovers usually begin several hours after you stop drinking. The symptoms can vary in intensity, depending on the person and the type and amount of alcohol consumed.

1. What are symptoms of a hangover?
Symptoms of a hangover include:
- Depression, anxiety or irritability.
- Disturbed sleep.
- Dizziness and vertigo (a sensation of moving when you’re not).
- Fatigue and weakness.
- Headache, red eyes and sensitivity to light and sound.
- Increased pulse and blood pressure; rapid heartbeat.
- Muscle aches and weakness.
- Nausea, vomiting and stomach pain.
- Sweating and thirst.
- Tremor (shaking).
Typically, your symptoms are the worst when your blood alcohol level returns to zero. Symptoms can last about a day or possibly longer.

2. How is a hangover treated?
Many hangover remedies claim to treat a hangover. But they’re often not based in science, and some can be dangerous. For example, drinking more alcohol will not cure a hangover. More alcohol just increases the toxicity of the alcohol already in your body.
Steps you can take to improve hangover symptoms include:
- Eating bland foods with complex carbohydrates, such as toast or crackers.
- Drinking water, juice, broth and other non-alcohol beverages to reduce dehydration.
- Getting sleep to counteract fatigue.
- Taking antacids to help settle your stomach.
- Trying aspirin and other nonsteroidal anti-inflammatory drugs (NSAIDs).
- Being patient. Hangover symptoms tend to ease up over eight to 24 hours.

3. When does a hangover need emergency care?
Call for help if you’re with someone who’s been drinking and has any of these signs:
- Breathing that’s slow (fewer than eight breaths a minute) or irregular (if there’s a gap longer than 10 seconds between breaths).
- Cold to the touch (hypothermia).
- Confusion.
- Passing out (unconscious) or having trouble staying conscious.
- Seizures.
- Severe vomiting.
- Skin that’s pale or blue (in people with dark skin, check the gums, lips and whites of the eyes).

(Source: Cleveland Clinic)

28/03/2023

Caffeine: How much is too much?

If you rely on caffeine to wake you up and keep you going, you aren't alone. Millions of people rely on caffeine every day to stay alert and improve concentration.

1. How much is too much?
Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. That's roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two "energy shot" drinks. Keep in mind that the actual caffeine content in beverages varies widely, especially among energy drinks.

Caffeine in powder or liquid form can provide toxic levels of caffeine, the U.S. Food and Drug Administration has cautioned. Just one teaspoon of powdered caffeine is equivalent to about 28 cups of coffee. Such high levels of caffeine can cause serious health problems and possibly death.

2. If you drink more than 4 cups of coffee a day
You may want to cut back if you're drinking more than 4 cups of caffeinated coffee a day (or the equivalent) and you have side effects such as:
- Headache
- Insomnia
- Nervousness
- Irritability
- Frequent urination or inability to control urination
- Fast heartbeat
- Muscle tremors

3. Curbing your caffeine habit
Whether it's for one of the reasons above or because you want to trim your spending on coffee drinks, cutting back on caffeine can be challenging. An abrupt decrease in caffeine may cause withdrawal symptoms, such as headaches, fatigue, irritability and difficulty focusing on tasks. Fortunately, these symptoms are usually mild and get better after a few days.

To change your caffeine habit, try these tips:
- Keep tabs. Start paying attention to how much caffeine you're getting from foods and beverages.
- Cut back gradually.
- Go decaf.
- Shorten the brew time or go herbal.
- Check the bottle. Some over-the-counter pain relievers contain caffeine.

The bottom line: if you're like most adults, caffeine is a part of your daily routine. Usually, it won't pose a health problem. But be mindful of caffeine's possible side effects and be ready to cut back if necessary.

(Source: Mayo Clinic)

23/03/2023

Let’s Stay Hydrated!

Dehydration happens when your body doesn't have as much water as it needs. Without enough, your body can't function properly. You can have mild, moderate, or severe dehydration depending on how much fluid is missing from your body.

1. Causes
It’s normal to lose water from your body every day by sweating, breathing, p*eing, and pooping, and through tears and saliva. Usually you replace the lost liquid by drinking fluids and eating foods that contain water. If you lose too much water or don’t drink and eat enough, you can get dehydrated.
You can lose more water than usual with:
- A fever
- Diarrhea
- Vomiting
- Excessive sweating
- Peeing a lot
You may not replace the water you lose because:
- You’re busy and forget to drink enough.
- You don’t realize you’re thirsty.
- You don’t feel like drinking because you have a sore throat or mouth sores, or you’re sick to your stomach.

2. Symptoms
Signs of mild or moderate dehydration include:
- Thirst
- Dry or sticky mouth
- Not p*eing very much
- Dark yellow p*e
- Dry, cool skin
- Headache
- Muscle cramps

3. Prevention
The best way to avoid dehydration is to drink plenty of fluids, especially if you’re in a hot climate or you’re playing or working in the sun. You can also lose necessary fluids more quickly than normal when you have a high fever, diarrhea or are throwing up. As your body loses fluids, it also loses electrolytes. When you lose electrolytes, you need to replace them. There are many over-the-counter products for doing this.

(Source: WebMD)

21/03/2023

Do You Have Angular Cheilitis?

Angular cheilitis is a common inflammatory skin condition. It affects one or both corners of your mouth and causes irritated, cracked sores. Although painful, angular cheilitis usually isn’t serious.

1. What are the symptoms of angular cheilitis?
Angular cheilitis can cause the following symptoms at the corners of your mouth:
- Bleeding.
- Blisters.
- Cracking.
- Crusting.
- Maceration (soggy, lighter-colored skin).
- Redness.
- Swelling.

2. What causes angular cheilitis?
Saliva collects at the corners of the mouth and causes dryness. Very dry skin in this area can lead to angular cheilitis. Over time, the dry skin may crack open. Sometimes bacteria or fungi get into the cracks, which can cause inflammation or an infection.
Causes of dry, cracked lip corners that can trigger angular cheilitis include:
- Atopic dermatitis or eczema.
- Dentures that don’t fit.
- Drooling during sleep.
- Fungal or yeast infections in the mouth, such as thrush.
- Misaligned teeth.
- Skin allergies.
- Sucking on a thumb or a pacifier.
- Wearing a face mask.

3. How can I prevent angular cheilitis?
Some causes of angular cheilitis are unavoidable. But you can reduce your risk by:
- Avoiding contact with skin allergens and irritants.
- Eating a healthy diet and drinking plenty of water.
- Keeping your lips moisturized.
- Not smoking or using to***co products.
- Not licking your lips.
- Not using expired cosmetics.

(Source: Cleveland Clinic)

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