Sleep & rest Sleep hygiene basics
The evidence-based bedtime, environment and habit changes that actually improve sleep.
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80 wellness topics
Wellness topics, reviewed, sourced, and worth your time.
A library of wellness topics covering sleep, nutrition, mental health, exercise and healthy ageing. Every article is written for patients and cites its sources.
The library
All 80 wellness topics.
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Sleep & rest
Your circadian rhythm & light
How morning light and evening dimming shift your internal clock - and why timing matters more than duration.
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Sleep & rest
Caffeine & sleep
How long caffeine stays with you, and the cut-off time that actually protects your sleep.
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Sleep & rest
Screens & sleep
What blue light, doomscrolling and late-evening notifications do to your sleep - and simple fixes.
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Sleep & rest
Napping - when, how long, when not
A short nap can be restorative; the wrong nap wrecks your night. Here is the practical rule.
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Nutrition
The Mediterranean diet
Why it remains the best-evidenced way of eating - and what ’Mediterranean’ actually means in practice.
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Nutrition
Time-restricted eating
What intermittent fasting evidence shows, what it does not, and who should not try it.
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Nutrition
Ultra-processed foods
The NOVA-4 category most linked to cardiometabolic risk - and how to spot it on the label.
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Nutrition
Fibre - the missing macronutrient
Most UK adults get half of what they need. The easiest ways to close the gap.
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Nutrition
Alcohol and your health
The modern take: less is measurably better across cardiovascular, cancer and mental-health outcomes.
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Nutrition
Hydration - how much you really need
The eight-glasses rule is folklore. What thirst, urine colour and activity really tell you.
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Mental wellbeing
Managing stress - the evidence
Which techniques actually reduce stress in randomised trials, and which do not.
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Loneliness & health
Chronic loneliness affects heart, brain and immune health as much as smoking - and it is treatable.
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Grief & bereavement
What normal grief looks like, when it becomes something more, and what genuinely helps.
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Mental wellbeing
Building resilience
The concrete habits that build psychological resilience - and the myths that do not.
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Mental wellbeing
Digital wellbeing & phone habits
What screen time actually does to attention and mood - and the small changes that reset it.
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150 minutes a week - the evidence
Why WHO/UK CMO settled on 150 minutes of moderate activity - and how to spread it realistically.
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Exercise
Strength training after 40
Twice-weekly resistance training is the single biggest lever for healthy ageing after 40.
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Exercise
Walking as medicine
What the 7,000-step target really means - and why post-meal walks are quietly transformative.
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Exercise
Zone 2 cardio explained
The most useful concept in modern endurance training - plainly explained, with heart-rate targets.
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Recovery & rest days
Muscle grows on rest days. The evidence for deload weeks, sleep, and active recovery.
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Workplace stress & burnout
The three dimensions of burnout - and what actually reverses it (mostly not resilience courses).
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Breathing techniques that work
From box breathing to the physiological sigh - which techniques have measurable effects.
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Mindfulness - what the evidence shows
MBSR and MBCT genuinely help stress and depression. Random apps do not always match the trials.
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Muscle, bone & balance after 50
Sarcopenia, osteoporosis and falls are the three big age-related risks - all preventable.
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Healthy ageing
Cognitive health across the lifespan
The Lancet Commission modifiable dementia risks - and what to actually do about each.
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Healthy ageing
Purpose & social connection
The two under-appreciated protective factors for healthy ageing - with concrete ways to build both.
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Contraception - modern options
From LARCs to hormonal-free options: an evidence-first guide to what suits which stage of life.
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Sex & midlife
Perimenopause, testosterone decline and long-term relationships - what changes, and what helps.
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Sexual health
Erectile dysfunction - beyond the pill
What ED signals about cardiovascular health, and the treatments that go further than a PDE5 inhibitor.
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Insomnia and CBT-I
CBT-I is first-line for chronic insomnia - more effective than sleeping pills and without the rebound.
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Sleep apnoea - spotting the signs
Loud snoring, morning headaches, daytime sleepiness - the pattern that should trigger a sleep study.
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Jet lag - a practical playbook
Light timing, melatonin, and the pre-flight prep that shortens jet lag from a week to two nights.
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Shift work and sleep
How to protect health and sleep when your rota fights your circadian rhythm.
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Dreams and REM sleep
What REM does for memory and mood - and why alcohol and cannabis quietly steal it.
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How much protein you really need
The 0.8 g/kg figure is a minimum, not a target. What newer evidence says, and how to get there.
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Plant-based eating done well
A well-planned plant-based diet is heart- and gut-protective - badly planned, it isn’t. The essentials.
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Your gut microbiome
What the microbiome actually does - and the small, evidence-based changes that improve it.
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Omega-3 - food, supplements, evidence
Which omega-3s matter, how much, and whether a supplement is worth it for you.
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Vitamin D - the UK guidance
Why UK adults are told to supplement in winter - and who needs testing before dosing.
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Iron and fatigue
The most common nutritional cause of tiredness - how to test, how to treat, and when to worry.
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Sugar and metabolic health
What added sugar really does to metabolic risk - and the pragmatic upper limit worth aiming for.
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Meal timing and metabolism
When you eat matters almost as much as what you eat. The evidence on eating windows and breakfast.
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Cooking at home - the health case
The single lifestyle change with the largest downstream effect on diet quality.
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Anxiety - the first steps
The concrete first-week actions for anxiety, and when to go from self-help to a clinician.
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CBT - what it actually is
Cognitive behavioural therapy in plain English - the model, the techniques, what to expect.
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Choosing a therapist
What accreditation matters, what the first session should look like, and the red flags.
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Journaling - what works
Expressive writing has small but real effects on mood and stress - a five-minute protocol.
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Gratitude - the evidence
What randomised trials actually show - modest, durable improvements in mood and sleep.
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Self-compassion - the missing skill
Kristin Neff’s model, the science behind it, and why it outperforms self-esteem.
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Work-life boundaries
The evidence on remote work, always-on culture, and the boundaries that protect wellbeing.
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Seasonal affective disorder
What SAD is, how a light box actually works, and when you need more than one.
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VO₂ max - why it matters
The single strongest predictor of longevity in cardiorespiratory fitness - and how to move it.
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Mobility and flexibility
The under-appreciated third pillar of fitness - what to do daily, weekly, and never.
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HIIT vs steady-state cardio
Both work. What the trials actually show, and how to combine them for real people.
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Running form basics
The three form cues that reduce injury risk - and the shoe advice that finally has evidence.
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Cycling for fitness
A joint-friendly cardio base - how to progress from commuter to structured training.
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Swimming - the underrated workout
Full-body cardio with the lowest injury rate of any endurance sport - the case for the pool.
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Exercise snacks
Short, frequent bursts of movement - the growing evidence that a few minutes really does count.
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Warm-up and cool-down
What actually reduces injury and soreness - and what turns out to be gym-culture folklore.
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Cortisol explained
What cortisol actually is, when a test is useful, and the wellness claims that misunderstand it.
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What chronic stress does to the body
The physiology behind the fatigue, the sleep loss, the gut symptoms - and what reverses it.
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Nature and stress
Green space, forest bathing, and the 120-minute-a-week threshold that shows up in the data.
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Cold water therapy
What cold-plunge and Wim Hof evidence actually shows - and the risks the influencers skip.
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Sauna and heat exposure
The Finnish cohort data on sauna and mortality - and how to use heat safely.
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Types of meditation compared
Focused attention, open monitoring, loving-kindness - which one fits which problem.
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The vagus nerve - evidence vs hype
What vagal tone really is, what actually shifts it, and what social media gets wrong.
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Healthspan vs lifespan
Adding years is easy; adding good years is the real goal. The five modifiable levers.
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Blue zones - what actually explains them
A careful look at what the long-lived populations share - and what has been oversold.
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Hearing loss prevention
The largest modifiable dementia risk factor in the Lancet Commission - and simple prevention.
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Oral health and the body
Gum disease is linked to heart disease and cognitive decline - the daily routine that matters.
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Skin, sun and photoageing
What SPF, retinoids and antioxidants actually do - and the daily habits that outperform serums.
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Hormones and ageing
How thyroid, sex hormones and cortisol shift with age - and when a specialist review is warranted.
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Menopause and HRT
A modern, evidence-first view of HRT - benefits, risks, and how to have the right conversation.
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Testosterone in men
The real biology of andropause, when TRT is warranted, and the wellness-clinic red flags.
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Libido changes - what is normal
Sleep, stress, hormones and relationships - the layered causes of libido shifts.
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STI prevention and testing
Modern PrEP, HPV vaccination, and the testing intervals that catch things early.
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Pelvic floor health
For women and men - leakage, prolapse and pain that a specialist physio can genuinely fix.
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Prostate health day-to-day
What actually helps benign prostate symptoms - and when they warrant a specialist opinion.
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Complete index
All wellness articles A–Z.
Every one of the 103 wellness articles in the library, listed alphabetically.