St Mary Cray Practice

14/11/2025

13/11/2025

Benefits of Doing Squats Every 45 Minutes

Improved Blood Sugar Control
Performing 10 bodyweight squats every 45 minutes can significantly reduce blood sugar spikes after meals.
This method is more effective than a single 30-minute walk, as it engages large muscle groups, enhancing glucose metabolism.

Muscle Activation
Frequent squatting activates muscles, particularly the quadriceps and glutes, leading to better metabolic outcomes.
The intensity of muscle engagement during these short breaks is crucial for improving insulin sensitivity and overall health.

Practical Implementation
Set a timer to remind you to take movement breaks every 45 minutes.
Focus on proper form to maximize the benefits of squats without needing any gym equipment.

Health Implications

Long-Term Health Benefits
Regularly incorporating squats can help combat the negative effects of prolonged sitting, such as insulin resistance and weight gain.
This simple habit can contribute to better energy levels and overall health, making it a practical addition to a sedentary lifestyle.

Suitable for Everyone
The benefits of this practice extend to individuals of all ages and fitness levels, making it an accessible way to improve health.
Incorporating squats into your daily routine can be a straightforward yet effective strategy for enhancing your health, especially if you spend long hours sitting.

12/11/2025

The vast majority of us are not having enough fibre in our diet.
This video explains why it is important.

If I have convinced you, please increase the fibre in your diet slowly and build up, it is recommended to take 30g a day.

More post coming with details of which types of fibre help with weight loss and reducing cholesterol

10/11/2025

New research builds on evidence supporting the positive effects of complex carbohydrate consumption on long-term health and longevity. Women who reported higher intakes of high quality carbohydrates and dietary fiber had up to a 37% greater chance of li...

09/11/2025

Creatine is one of the safest and most well-researched dietary supplements.

⭐️ It works best as part of a balanced diet that includes adequate amounts of carbohydrates, proteins and fats; adequate hydration; consistent sleep; and a personalized strength-training routine

⭐️ Creatine monohydrate is the most studied and effective form.

⭐️ For most adults, 3–5 grams daily is sufficient

⭐️ Benefits of Creatine for Women:

Muscle Health and Strength
* Muscle Preservation: Creatine supplementation may help preserve muscle mass in women, especially during perimenopause and menopause when estrogen levels decline. This decline is linked to muscle loss.

* Strength Gains: Studies indicate that women who engage in resistance training while taking creatine can experience increased muscle strength and growth. However, the extent of these benefits may vary compared to men.

Cognitive Function
* Brain Health: Emerging research suggests that creatine may support cognitive function in women, particularly those over 60. It may enhance short-term memory, reasoning, and overall brain health.
* Mood Improvement: Some studies indicate that creatine supplementation can improve mood and reduce mental fatigue, especially during stressful periods.

Athletic Performance
* Enhanced Performance: Many female athletes use creatine to improve performance in high-intensity, short-duration activities like sprinting and weightlifting. It helps in quicker recovery between bouts of exercise.

Dietary Considerations
* Dietary Sources: Women, particularly those on vegetarian or vegan diets, may have lower creatine levels since it is primarily found in animal products. Supplementation can help bridge this gap.

Safety:
* General Safety: Creatine is generally considered safe for most women. However, it is advisable to consult a healthcare provider before starting supplementation, especially for those with underlying health/kidney conditions.

https://pmc.ncbi.nlm.nih.gov/articles/PMC12086928/

https://www.healthline.com/health/menopause/should-women-take-creatine

07/11/2025

Few reminders for the weekend!

05/11/2025

Do you know your PREBIOTICS from PROBIOTICS?

Both are great for gut health.

Probiotics contain live microorganisms and can add to the diversity of your gut microbiome.

Prebiotics feed your friendly gut bacteria and allow your gut bacteria for produce nutrients which look after your digestive system and some produce short chain fatty acids which improves metabolic health.

Some examples-

Prebiotics:
Chicory root, dandelion greens, garlic, onion, leeks, asparagus, bananas, barley, oats, apples, cocoa, konjac root, flaxseeds, seaweed, avocados and more

Probiotics:
Yoghurt, kefir, sauerkraut, tempeh, kimchi, miso, Kombucha, pickles, green olives, apple cider vinegar, sourdough, soft aged cheese (cheddar, Parmesan, Gouda)

03/11/2025

Easy to do whilst working at the desk or brushing teeth, waiting for the kettle to boil.

Heel raises are great for soaking up glucose from the bloodstream and especially beneficial if you have insulin resistance or diabetes

02/11/2025

Dead hangs can improve grip strength, shoulder mobility, and posture while also relieving tension in the upper body.

Dead hangs decompress the spine and is great if you spend a lot of time sitting. It stretches the back and can be done before or after a workout.

Grip strength is important for overall health as it is linked to muscle strength, longevity, and a reduced risk of various diseases, including cardiovascular issues and cognitive decline. Improving grip strength can enhance daily activities, sports performance, and overall quality of life.

* Lower Mortality Risk: Strong grip strength is associated with a reduced risk of premature death. Each 5-kilogram decrease in grip strength increases mortality risk by 17%.

* Cardiovascular Health: Weak grip strength is linked to higher chances of heart disease and stroke. It serves as a predictor of cardiovascular risk.

* Cognitive Function: Studies show that grip strength correlates with cognitive abilities. A weak grip may indicate cognitive decline.

Functional Benefits
* Daily Activities: Good grip strength aids in everyday tasks like opening jars, carrying groceries, and performing household chores.
* Sports Performance: Athletes benefit from strong grip strength, which enhances performance in sports like weightlifting, tennis, and climbing.
* Injury Prevention: Maintaining grip strength can help prevent falls and fractures, especially in older adults.

If you have any injuries or health conditions please seek advice beforehand and always do this safely, build up slowly.

30/10/2025

People aged between 50-74 are invited every 2 years, a test kit is sent to their home address.

Bowel screening helpline: 08007076060

Impact of Bowel Cancer Screening on Cancer Detection

Early Detection of Bowel Cancer
Bowel cancer screening has proven effective in identifying cancers at an early stage.
The NHS Bowel Cancer Screening Programme, which began in 2006, uses tests like the faecal immunochemical test (FIT) to detect blood in stool samples.
This method allows for the early diagnosis of bowel cancer, even before symptoms appear.

Statistics on Cancer Detection
* Screening Success: Almost 90,000 cancer cases have been detected through screening over the last five years.
* Reduction in Mortality: Participation in bowel screening can lower the risk of dying from bowel cancer by 25%.
* Preventive Measures: The screening can also identify pre-cancerous polyps, which can be removed to prevent cancer from developing.

Participation Rates
Despite the benefits, participation in bowel cancer screening remains low. In England, only 55-60% of those invited return their screening kits, with some areas reporting as low as 33% participation.
Efforts are ongoing to improve awareness and increase participation rates.

Conclusion
Bowel cancer screening is a crucial tool in detecting cancers early and reducing mortality rates. Continued efforts to enhance participation and awareness are essential for maximizing its benefits.

Check out page for some useful content

29/10/2025

Available at participating pharmacies in England.

You take 1 emergency contraceptive pill within 3 or 5 days after s*x, depending on the type of pill.

The 2 types of pill are:

pills with levonorgestrel (brands include Levonelle): you need to take this pill within 3 days (72 hours) after s*x
pills with ulipristal acetate (brands include ellaOne): you need to take this pill within 5 days (120 hours) after s*x

A clinician (Dr or pharmacist) needs to assess suitability for emergency contraception and which type will be most effective.

Women can get pregnant 5 days before and one day after ovulation.

Ovulation is typically 12-14 days before menstruation.

after pill