Avsnitt
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Vitamin D is often regarded as the doyen of vitamins. It’s structure differs to other vitamins and in this episode I look at it’s benefits, it’s risks and potential in terms of it’s role in human health.
Structure of vitamin D: https://www.sciencedirect.com/science/article/pii/S0002916523241039
UVA and UVB light: https://www.skincancer.org/risk-factors/uv-radiation/
Vitamin D deficiency (NICE): https://cks.nice.org.uk/topics/vitamin-d-deficiency-in-adults/
Innate vs adaptive immunity: https://www.ncbi.nlm.nih.gov/books/NBK279396/#
(Listen to my episode on autoimmunity - October 2024)
Rickets: https://www.nhs.uk/conditions/rickets-and-osteomalacia/
VDR mutations and rickets: https://medlineplus.gov/genetics/gene/vdr/
Twin study on VDR mutations: https://www.nature.com/articles/s41598-020-69128-2
Vitamin D co-factors: https://pmc.ncbi.nlm.nih.gov/articles/PMC10974675/
Tim Spector and vitamin D: https://theconversation.com/the-sun-goes-down-on-vitamin-d-why-i-changed-my-mind-about-this-celebrated-supplement-52725
Foods high in vitamin K2: https://health.clevelandclinic.org/vitamin-k2-foods
Marshall Protocol: https://biomedres.us/pdfs/BJSTR.MS.ID.008344.pdf
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Coeliac Disease rates are rising across the globe. In this episode I look at what it is, why it occurs and the multitude of guises that gluten-related symptoms can take on.
So many foods contain gluten (not just grains) so it is an important issue.
The genetics of coeliac disease (HLAs - human leukocyte antigens): https://www.medicalnewstoday.com/articles/is-celiac-disease-hereditary
Villi and their function: https://study.com/learn/lesson/villi-in-small-intestine.html
Innate vs adaptive immunity: https://www.ncbi.nlm.nih.gov/books/NBK279396/
The rise of coeliac disease: https://www.bloomberg.com/news/newsletters/2023-01-31/rising-incidence-of-celiac-disease-spurs-interest-in-research-treatments
Non-coeliac gluten sensitivity: https://www.sheffieldbrc.nihr.ac.uk/our-research/neuroscience/neuroinflammation/gluten-related-neurological-disorders-and-ataxia
Dermatitis herpetiformis: https://my.clevelandclinic.org/health/diseases/21460-dermatitis-herpetiformis
Gluten ataxia and TG6-mediated neurological symptoms: https://www.sth.nhs.uk/news/2020/11/23/new-breakthrough-diagnostic-test-leads-to-earlier-detection-of-neurological-damage-caused-by-gluten-sensitivity/
Sourdough: https://www.theguardian.com/lifeandstyle/2016/mar/23/sourdough-bread-gluten-intolerance-food-health-celiac-disease
Omega-5 gliadin allergy: https://www.aaaai.org/tools-for-the-public/latest-research-summaries/the-journal-of-allergy-and-clinical-immunology-in/2018/wheat
GAD antibodies: https://www.healthline.com/health/diabetes/gad-antibodies
Hashimoto’s and gluten: https://www.healthline.com/nutrition/hashimotos-and-gluten
Foods containing gluten: https://www.medicalnewstoday.com/articles/gluten-foods#foods-with-gluten
Ancient and modern wheat: https://pmc.ncbi.nlm.nih.gov/articles/PMC9611902/
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Saknas det avsnitt?
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In this episode I look at something that comes to us all, not death itself, but the run up towards it. How can we prepare for the inevitable in the best possible way? Is it even possible?
Longevity as an obsession: https://www.theguardian.com/wellness/2024/sep/13/rich-men-longevity-history
Urgency culture, burnout and modern life: https://www.nationalgeographic.com/science/article/urgency-culture-burnout
Being busy: https://www.psychologytoday.com/gb/blog/the-psychology-of-creativity/202304/the-myth-of-keeping-busy
Regrets of the dying: https://bronnieware.com/blog/regrets-of-the-dying/
7 types of forgetfulness: https://www.health.harvard.edu/mind-and-mood/forgetfulness-7-types-of-normal-memory-problems
Communities around the end of life: https://pmc.ncbi.nlm.nih.gov/articles/PMC6330929/
Being true to yourself: https://www.youtube.com/watch?v=vdG2yK7hoPQ
Meditation for the end of life: https://www.mindfulnessassociation.net/research-blogs/compassion-meditation-for-end-of-life/
Physical contact at the end of life: https://www.psychologytoday.com/gb/blog/understanding-grief/201703/touching-the-dying
Legal and financial advice: https://www.macmillan.org.uk/cancer-information-and-support/impacts-of-cancer/benefits-and-financial-support/financial-help-end-of-life
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Migraines are common cause of debility worldwide. In this episode I look at the causes of migraines and other types of headaches, what we can do about them and how to detect and manage them better.
Links:
The theories behind migraine and its mechanism: https://www.hopkinsmedicine.org/health/conditions-and-diseases/headache/how-a-migraine-happens
Triptan drugs: https://migrainetrust.org/live-with-migraine/healthcare/treatments/triptans/#page-section-1
MSG headaches: https://pubmed.ncbi.nlm.nih.gov/38079074/
Sphenoid sinus disease (confused for migraine): https://pubmed.ncbi.nlm.nih.gov/16213927/
Functional scoliosis: https://www.healthline.com/health/scoliosis/functional-scoliosis#summary
Erunemab: https://migrainetrust.org/live-with-migraine/healthcare/treatments/calcitonin-gene-related-peptide-monoclonal-antibodies/
Migraine as common cause of disability: https://thejournalofheadacheandpain.biomedcentral.com/articles/10.1186/s10194-020-01208-0
Daith piercing: https://pmc.ncbi.nlm.nih.gov/articles/PMC7075511/
Acupuncture: https://migrainetrust.org/live-with-migraine/healthcare/treatments/acupuncture/
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In this episode I look at Functional Medicine, a movement which started in the USA and is practised predominantly by non-medical practitioners but also increasingly medical doctors.
It comes under a lot of fire from doctors and I want to explore why this, including that is isn’t ‘medicine' and what the differences and similarities are between functional medicine and conventional allopathic medicine.
Links:
Intro to functional medicine by IFM: https://www.ifm.org/functional-medicine
A review of functional medicine by Jeffrey Bland: https://pmc.ncbi.nlm.nih.gov/articles/PMC9173848/
Methylation explained: https://www.healthline.com/health/methylation#takeaway
Methylation, a view from a functional medicine practitioner: https://www.drkarafitzgerald.com/2016/08/01/methylation-whats-fuss/
The British College of Functional Medicine: https://www.bc-fm.org/
Patient story from The Cleveland Clinic: https://my.clevelandclinic.org/patient-stories/196-functional-medicine-helps-woman-regain-her-life-after-44-years-of-chronic-pain
An allopathic doctors view: https://www.doctormather.com/blog/redflags
Limitations of Evidence Based Medicine: https://www.sciencedirect.com/science/article/pii/S0735109716331370
Evidence Based Medicine: https://bmjopen.bmj.com/content/12/11/e067268
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In this episode I look at a quick and easy way to take stock of your health quickly and easily to re-orientate yourself whenever you need to.
It’s a great way to lay out your story, turn 'what into why', and maintain your health and head off problems before they set in.
My IDEAL framework for habit change: https://www.glamourmagazine.co.uk/article/the-health-fix-dr-ayan-panja-new-years-resolutions. (There is a separate episode on this: episode 26)
Yoga with Adriene on YouTube: https://www.youtube.com/user/yogawithadriene
Jet lag tips: https://www.healthline.com/health/healthy-sleep/how-to-get-over-jet-lag
Sleep tips: https://somneesleep.com/blogs/post/matt-walker-sleep-tips
Infections: https://www.bbc.co.uk/future/article/20241119-long-fatigue-the-exhaustion-that-lingers-after-an-infection
Vitamin D deficiency: https://cks.nice.org.uk/topics/vitamin-d-deficiency-in-adults/
BUY THE HEALTH FIX and transform your health:
https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0
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Protein is one of our three macronutrients and increasingly getting traction as being really important to our long term health. In this episode I look at why it’s so important to make sure we get enough and the right type.
Sugar equivalent chart for carbohydrates: https://lowcarbfreshwell.com/what-is-a-low-carb-lifestyle/dr-unwins-sugar-infographics/
Leptin and ghrelin: https://www.healthline.com/nutrition/leptin-101
Macronutrients: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/macronutrients
Trans-fats: https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114
10000 proteins (our proteome): https://pmc.ncbi.nlm.nih.gov/articles/PMC4889822/
Sarcopenia: https://my.clevelandclinic.org/health/diseases/23167-sarcopenia
Nitrites and cancer: https://www.theguardian.com/society/2022/dec/27/too-much-nitrite-cured-meat-brings-clear-risk-of-cancer-say-scientists
Protein and reduced cognitive decline: https://www.health.harvard.edu/mind-and-mood/protein-intake-associated-with-less-cognitive-decline
Doctors Kitchen protein calculator (Dr Rupy Aujla): https://www.thedoctorskitchen.com/protein_calculator.php
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Air pollution is a huge cause of death killing 8 million people worldwide each year. Its effects are damaging to most of our body systems yet is an ‘invisible’ threat to us. In this episode I look at what we can do to minimise our exposure to air pollutants in and out of the home.
WHO guidelines: https://www.who.int/publications/i/item/9789240034228
Pesticides and Parkinson’s Disease: https://pubmed.ncbi.nlm.nih.gov/32919961/
Air pollution and non-communicable diseases: https://pmc.ncbi.nlm.nih.gov/articles/PMC6904854/
Smoke control at home: https://www.gov.uk/smoke-control-area-rules
Carpets and health: https://pmc.ncbi.nlm.nih.gov/articles/PMC5858259/
Mould and illness: https://pmc.ncbi.nlm.nih.gov/articles/PMC7231651/
Plants and air purification: https://pmc.ncbi.nlm.nih.gov/articles/PMC8279815/
My report for the BBC from Hong Kong on air pollution comparing types: https://www.bbc.co.uk/news/av/health-35885569
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Magnesium is an important mineral for our health and in this episode I look at why it has become a silent public health issue in recent years. I cover where magnesium comes from, why deficiency has become so prevalent and what to do about it.
Food sources of magnesium: https://nutritionsource.hsph.harvard.edu/magnesium/
Sublinical magnesium deficiency: https://openheart.bmj.com/content/5/1/e000668
Getting enough magnesium and why blood testing is often inaccurate: https://pmc.ncbi.nlm.nih.gov/articles/PMC6316205/
An old study about CO2 and plant mineralisation: https://pubmed.ncbi.nlm.nih.gov/24867639/
The decline of plant nutrition: https://pubmed.ncbi.nlm.nih.gov/36336557/
Vitamin D and magnesium: https://www.sciencedirect.com/science/article/abs/pii/S0899900722000867
A campaign for remineralising soil: https://www.remineralize.org/
Examine.com - evidence based information on supplements
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In this episode I go back to the basics of how to get themes out now your GP appointment beyond the obvious. Medicine is increasingly complex and time is often short with the doctor. Here are my tips for an effective use of appointments in 2025.
Links:
Why men don’t gp to the doctor - https://www.bowelresearchuk.org/latest-news/why-dont-men-go-to-see-their-doctors/
Hello My Name is: https://www.hellomynameis.org.uk/
Continuity: https://www.pulsetoday.co.uk/news/workload/continuity-of-care-more-productive-than-access-driven-gp-models-study-suggests/
Giving the doctor a good history: https://www.forbes.com/sites/carolynmcclanahan/2019/01/19/how-to-give-a-good-medical-history-to-get-better-health-care/
Reasonable adjustments: https://www.mind.org.uk/information-support/legal-rights/disability-discrimination/reasonable-adjustments/
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Infections of the urinary tract are a daily occurrence but there is much more to them than meets the eye. In this episode I go through some of the conditions that affect the kidney and bladder and what we can do to keep them healthy.
Cystitis: https://www.healthline.com/health/cystitis
Benign prostate enlargement: https://www.nhs.uk/conditions/prostate-enlargement/
Urethritis: https://www.medicalnewstoday.com/articles/264903
Bladder cancer symptoms: https://www.mdanderson.org/cancerwise/how-i-knew-i-had-bladder-cancer---3-survivors--first-symptoms.h00-159701490.html
Kidney stone diet: https://www.healthline.com/health/kidney-stone-diet
Chronic kidney disease: https://www.nhs.uk/conditions/kidney-disease/
Bladder and pelvic muscle exercises: https://my.clevelandclinic.org/health/articles/14611-kegel-exercises
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Wellness is big. But it really divides opinion. Some think of it as extreme aesthetic procedures or unnecessary fad diets whereas others regard it as essential maintenance.
I explore what wellness really means in this episode.
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Links:
The GWI and wellness definitions: https://globalwellnessinstitute.org/
Wellness vs wellbeing: https://www.gallup.com/workplace/340202/wellness-wellbeing-difference.aspx
Kelp and the thyroid: https://pmc.ncbi.nlm.nih.gov/articles/PMC6750240/
When wellness goes wrong: https://www.theguardian.com/lifeandstyle/2024/mar/31/the-wellness-instagrammer-who-learned-to-let-go
BBL: https://www.bbc.co.uk/news/uk-england-norfolk-66798236
Gluten antibodies and neurological disease: https://www.sth.nhs.uk/news/2020/11/23/new-breakthrough-diagnostic-test-leads-to-earlier-detection-of-neurological-damage-caused-by-gluten-sensitivity/
Stress and heart rhythm issues: https://www.ahajournals.org/doi/10.1161/JAHA.123.032414
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In this episode I look at a huge study from the USA which looked at over 700,000 people to find which habits lead others to increased lifespan.
I discuss the limitations of the study but also some universal habits we could all potentially benefit from.
The study: https://www.sciencedirect.com/science/article/pii/S000291652366280X?via%3Dihub
Study summary: https://pubmed.ncbi.nlm.nih.gov/38065710/
Exercise benefits: https://www.healthline.com/nutrition/10-benefits-of-exercise
All Trials (Ben Goldacre): https://www.alltrials.net/
The latest on the opioid crisis: https://www.bbc.co.uk/news/world-us-canada-65764307. (The dramatisations of this story, Painkiller and Dopesick are both available to watch on Netflix)
What is an observational study?: https://www.mrcctu.ucl.ac.uk/patients-public/about-clinical-trials/what-is-an-observational-study/
O Sleep (by Handel): https://www.youtube.com/watch?v=kJr5Uvi7fM4
Plant-based diets: https://nutritionj.biomedcentral.com/articles/10.1186/s12937-023-00877-2
A framework to help create or break habits:
https://www.glamourmagazine.co.uk/article/the-health-fix-dr-ayan-panja-new-years-resolutions
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This year instead of wanting to take on new habits and do more I want to let go of things that are holding me back. In true Health Fix style it’s all about Too Little vs Too Much and I am shedding the too much bits!
Toxic behaviours by others, phones in the morning, all or nothing and forgiveness all feature.
Links:
Marie Kondo and KonMari: https://konmari.com/
Boundary setting: https://psychcentral.com/relationships/what-are-personal-boundaries-how-do-i-get-some
Forgiveness vs moving on: https://www.psychologytoday.com/gb/blog/the-forgiving-life/201809/is-there-difference-between-forgiving-and-moving
Comparisons with others: https://www.psychologytoday.com/gb/articles/201711/the-comparison-trap
Changing an all or nothing mindset: https://chadd.org/adhd-weekly/replace-an-all-or-nothing-mindset-with-balanced-thinking/
Phone use in the morning: https://www.fielding.edu/how-morning-phone-habits-shape-productivity-and-well-being/#
BUY THE HEALTH FIX PAPERBACK NOW: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=
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There is consensus on how reflection is good for mental health as well as productivity but how can we easily make time for it on the modern world?
In this episode at this reflective time of year I look at how we might be able to do it little and often.
The power of self-reflection: https://hbr.org/2022/03/dont-underestimate-the-power-of-self-reflection
Journalling benefits: https://psychcentral.com/lib/the-health-benefits-of-journaling
Reflection and productivity: https://www.library.hbs.edu/working-knowledge/the-pause-that-brings-peace-and-productivity
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In this episode I cover the different type so anaemia as I have found it can cause much confusion and there are so many different types, from mild iron deficiency to types that can be life threatening.
Iron deficiency anaemia: https://www.nhs.uk/conditions/iron-deficiency-anaemia/
Bone marrow: https://my.clevelandclinic.org/health/body/22818-bone-marrow
Haem and non haem iron: https://www.mkuh.nhs.uk/patient-information-leaflet/good-sources-of-iron
Vitamin C and iron: https://www.canr.msu.edu/news/iron_and_vitamin_c_the_perfect_pair
Aplastic anaemia: https://www.gosh.nhs.uk/conditions-and-treatments/conditions-we-treat/aplastic-anaemia/
Pernicious anaemia: https://my.clevelandclinic.org/health/diseases/22377-pernicious-anemia
Anaemia of chronic disease: https://my.clevelandclinic.org/health/diseases/14477-anemia-of-chronic-disease
MCV on a blood count: https://medlineplus.gov/lab-tests/mcv-mean-corpuscular-volume/
Leukaemia:
https://www.cancerresearchuk.org/about-cancer/leukaemia
Haemolytic anaemia: https://www.hopkinsmedicine.org/health/conditions-and-diseases/hemolytic-anemia
Sickle cell disease: https://www.nhs.uk/conditions/sickle-cell-disease/
Thalassemia: https://my.clevelandclinic.org/health/diseases/14508-thalassemias
Iron diet sheet: https://kingstonhospital.nhs.uk/information/iron-diet-sheet/
Eating your greens: https://pubmed.ncbi.nlm.nih.gov/34034049/
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In this episode I look at the liver and how to keep it healthy, arguably the most industrious visceral organ in our body with so many critical functions.
Non-Alcoholic Fatty Liver Disease: https://www.hopkinsmedicine.org/health/conditions-and-diseases/nonalcoholic-fatty-liver-disease
Fructose: https://www.nih.gov/news-events/nih-research-matters/how-high-fructose-intake-may-trigger-fatty-liver-disease
Glycogen: https://my.clevelandclinic.org/health/articles/23509-glycogen
Ultra processed food and liver disease: https://pubmed.ncbi.nlm.nih.gov/37871746/
Alcohol and liver disease: https://www.hopkinsmedicine.org/health/conditions-and-diseases/alcoholinduced-liver-disease
WIlson’s Disease: https://www.mayoclinic.org/diseases-conditions/wilsons-disease/symptoms-causes/syc-20353251
Haemochromatosis: https://www.haemochromatosis.org.uk/
Jaundice: https://www.nhs.uk/conditions/jaundice/
Gall bladder removal - cholecsytecomy: https://my.clevelandclinic.org/health/procedures/21614-gallbladder-removal
Diarrhoea after gall bladder removal: https://pmc.ncbi.nlm.nih.gov/articles/PMC10725554/
Hepatitis 'alphabet': https://www.who.int/news-room/questions-and-answers/item/hepatitis
Gallbladder diet: https://www.healthline.com/health/gallbladder-diet
Metabolic pathways in detoxification: https://onlinelibrary.wiley.com/doi/10.1155/2015/760689
Coffee and other foods: https://www.medicalnewstoday.com/articles/323915
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It’s a time of year that some people dread but there’s so much we can do get through this season and I look at that in this short but useful 101 episode.
Polyphenols and hormesis: https://www.sciencedirect.com/science/article/abs/pii/S0958166924000107
Vitamin C and zinc for colds: https://pubmed.ncbi.nlm.nih.gov/32342851/
Asthma exacerbations and vitamin D: https://www.thelancet.com/journals/lanres/article/PIIS2213-2600(17)30306-5/fulltext#
Non IgE cows milk protein allergy: https://www.allergyuk.org/about-allergy/allergy-in-childhood/cows-milk-allergy/ (can cause cough if drinking milk)
SAD: https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
Morning light (Russell Foster): https://www.neuroscience.ox.ac.uk/news/professor-russell-foster-receives-daylight-award-2020
Food cravings in winter: https://www.independent.co.uk/health-and-wellbeing/winter-diet-cold-weather-food-b2621804.html
Flu (Influenza): https://my.clevelandclinic.org/health/diseases/4335-influenza-flu
Exercise in winter health: https://www.heart.org/en/healthy-living/fitness/getting-active/how-to-stay-active-in-cold-weather
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Back pain is something most of us have suffered with at some point. In this episode I look at the various reasons behind back pain, how we can rethink it and manage it beyond simple exercise and pain relief including alternative therapies.
The stats: https://www.who.int/news-room/fact-sheets/detail/low-back-pain
Back muscles: https://my.clevelandclinic.org/health/body/21632-back-muscles
The lumbar spine: https://my.clevelandclinic.org/health/articles/22396-lumbar-spine
Sciatica: https://my.clevelandclinic.org/health/diseases/12792-sciatica
'Slipped disc': https://www.nhs.uk/conditions/slipped-disc/
Core exercises for the back (yoga and pilates may also help): https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-strength/art-20546851
Cauda equina - an emergency: https://orthoinfo.aaos.org/en/diseases--conditions/cauda-equina-syndrome/
Vitamin D and back pain: https://www.thepermanentejournal.org/doi/10.7812/TPP/18.241
IDD therapy: https://iddtherapy.co.uk/
Acupuncture: https://www.healthline.com/health/acupuncture-for-back-pain
Spinal cord stimulators: https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/treating-pain-with-spinal-cord-stimulators
Mind-body link in back pain: https://www.nytimes.com/2021/11/09/well/mind/john-sarno-chronic-pain-relief.html
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In this episode I look at why across much of the world mental health is in crisis. What are the reasons for this? What can we do about it?
TW: mentions suicide.
Systems biology in medicine: https://www.imperial.ac.uk/metabolism-digestion-reproduction/research/systems-medicine/
COVID and mental health: https://pmc.ncbi.nlm.nih.gov/articles/PMC8758130/#
Trauma and mental health: https://www.theguardian.com/society/2021/sep/20/trauma-trust-and-triumph-psychiatrist-bessel-van-der-kolk-on-how-to-recover-from-our-deepest-pain
Antipsychotic medication: https://www.bap.org.uk/articles/chlorpromazine-the-first-antipsychotic/
The coal gas story, UK: https://pmc.ncbi.nlm.nih.gov/articles/PMC478945/
Suicide and means restriction: https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(24)00157-9/fulltext
Golden Gate Bridge stories and learnings: https://ennyman.medium.com/a-lesson-from-29-golden-gate-suicide-attempts-a42f4ef3f970
https://edition.cnn.com/2023/11/19/us/golden-gate-bridge-suicide-safety-net/index.html
Jonny Benjamin: https://jonnybenjamin.co.uk/
The Hoffman Process: https://www.hoffmaninstitute.co.uk/about-the-process/
Early Years resources: https://www.annafreud.org/services/services-for-children-and-young-people/for-under-fives/early-years-in-mind/
Leafyard - one of many mental health AI apps: https://www.leafyard.com/healthfix
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- Visa fler
