January: no gut shots – just hard yards

Plus sad vs. SAD, Dr Emma’s diary and, well, stress …

1. Working Well

Yorkshire to Lancashire; in the pool and on the slopes

Dr Emma was hoping for a nice easy slide into 2024 but, like everyone’s else’s new year’s resolution, it collapsed early doors.

Right out of the January gates, Dr Emma hit Sheffield’s GB boxing HQ for a series of athlete health workshops with coaches, scientists and medics as well as pathway and podium boxers. It was eye-opening.

Women’s boxing only landed in the Olympics in 2012 and team GB have been super successful thus far. But it’s still a relatively new system with great staff and talent so, as we enter a new Olympic cycle, there’s a massive opportunity for us to help shape a sport that’s still growing into its potential.

From boxing to cycling, Dr Emma also gave the keynote speech as the sport’s leaders assembled for a two-day Manchester event around optimum ways to support the next generation of elite female cyclists.

The busyness didn’t stop there, as followed a series of webinars on hormonal contraception, pelvic health, menstrual health and breast support for Swim England’s academy athletes and lastly, deep breath, Dr Emma hit the virtual slopes to address over 500 athletes and professionals from nine timezones via the international ski and snowboarding federation.

Exhale. Oh and segment #3’s about stress. Just sayin’.

2. The World at Well

Gut shot or misfire?

In early Jan, health / science co. ZOE announced the launch of the Gut Shot at Marks & Spencer. Basically, customers can chug a 150ml kefir drink for an instant hit of friendly bacteria cultures, fibre and calcium to boost gut health. 

The product may succeed, who knows, but the whole thing speaks to a conundrum we encounter at The Well HQ. So – ZOE provides personalised nutritional support AKA an approach to food that’s optimised for one individual, one person at a time. Inevitably, that’s an involved and expensive process.

A catchall, mass-market solution will probably keep the accountants happy, but if we’re all being really honest, a one-size-fits-all gut shot has to be less-than-optimal in a complicated and nuanced field.

Maybe it stings a little because TWHQ are constantly asked for our easy, off-the-shelf solution. Our gut shot. But we don’t have one. We’re not here to hack off some branches but to solve a problem at its root – there are no shortcuts.

Redesigning the system takes work and commitment, one piece, person, organisation and society at a time. So good luck to the Gut Shot (plastic bottles – really?) but maybe meaningful progress isn’t £2 a pop.

3. Cortisol / stress

Is it the root of all evil?

Dr Bella joined Insta big-timer Talilla Henchoz for a live session on stress, and is now toying with how high stress is almost the root of all evil.

From heart issues and mental health to sexual and fertility problems, stress is ground zero for so much of the bad. Bella’s suggestions to a watching audience of thousands start at recognising alarm bells, listening to the body, and picking up tools that aid the downregulation of stress.

Creativity, nutrition, sleep, exercise … solutions are super personal, but the tools are there to be used.

Here’s a link to that session.

4. Here Comes the Science Bit

Walking faster to dial back diabetes?

This data hasn’t yet enough oomph to make big headlines but it seems that walking faster may significantly lower a person’s risk of type 2 diabetes, a condition which affects half a billion people (and counting) worldwide.

The British Journal of Sports Medicine pooled 10 relevant long-term studies from the UK, US and Japan and found that every 1km/hour increase in walking speed is associated with a 9% diabetes risk reduction.

The average walking speed is some 3km/hour so walking at 5–6 km/hour may reduce type 2 diabetes risk by as much as 24%.

Until now it was known that walking was a solid way to reduce the risk, but there was no clarity in terms of an optimal walking speed. So now, though this isn’t yet conclusive, it seems walking speed (more so than walking duration) could be a major difference-maker.

The caveats are that some of the ten studies analysed were flagged as problematic, and those test subjects able to walk at greater speeds were probably in better health (thus at lower risk) anyway.

But even so, it’s a promising development and it’s something to try (easily, cheaply, right now). So let’s go for a walk – and why not pick up the pace?

5. Medical BS

“Am I SAD or is it something else?”

Dr Bella says: It’s easy to put feeling down against the winter package of cold days and long nights but I’d urge midlife women to remember the link between mental health and perimenopause.

Depression, excess stress, anxiety and insomnia are early markers of perimenopause and the sooner it can be ruled in (or out) the better.

So don’t just assume you’re low because it’s January. Stay close to your mood (and your GP) and remember the mood to menopause connection is very, very real.