Health & fitness
I’ve been suffering from a dry throat for over a year – how do I get rid of it?
DR Zoe Williams, our resident specialist and NHS GP, shares her expert advice with our readers.
Here she helps a reader who has been suffering with a dry throat for a year.
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Q) I HAVE had a dry throat for over a year and a half and nothing will shake it off.
A) A dry throat lasting over a year can be caused by several factors.
Saliva, which lubricates the mouth and throat, is produced less when you haven’t sufficiently hydrated yourself by taking in enough fluids.
Dry air, especially when the central heating is on in winter, can contribute to throat dryness, as can allergies.
Have you tried using antihistamines or a steroid nasal spray?
If not, then a trial of these from the pharmacist may be worth a try.
A pharmacist may help with a congested nose, which could also be causing you to breathe through your mouth and make your throat dry.
Gastro-oesophageal reflux disease is when acid reflux from the stomach can irritate the oesophageal, causing throat dryness.
Meanwhile, conditions such as Sjögren’s syndrome or thyroid issues and medications, especially antihistamines or blood pressure drugs, can lead to persistent dryness.
So as you can see, it’s important to consult your GP for a thorough evaluation and review.
In the meantime, stay hydrated, try using a humidifier, and avoid irritants like smoke.
TIP
I understand readers’ frustrations trying to get GP appointments.
Please persist, as your problem is important.
If you are willing to give information to receptionists, they can triage you to the best member of the care team, which might not be a GP.
You can order repeat prescriptions via the NHS app or your GP surgery’s website.
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Womens Workouts
Day #18 Option 2 // 35 Minute Kettlebell Burner Workout for Total Body Strength & Cardio
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For an additional warm up start here: https://youtu.be/w5rfo8IjeRE
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AMY
DISCLAIMER
Please consult with your physician before beginning this or any other exercise program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. By engaging in this exercise or exercise program, you agree that you do so at your own risk.
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Health & fitness
Nine ways to feel full without eating more that will help you lose weight and live longer
EATING less can help you lose weight and maybe live longer.
A study published last week found that mice eating restricted diets lived the longest – 34 months compared to 25 for those scoffing whatever they pleased.
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And it’s not just rodents – National Institutes of Health scientists found in 2023 that when 200 people cut their calories by 12 per cent for two years, they showed DNA changes that suggested they were ageing more slowly, and their risk of early death was slashed by up to 15 per cent.
But it’s tricky to keep calories down if your belly never feels full. A croissant for breakfast and a bowl of lettuce or soup for lunch is likely to leave you hungry.
Luckily, there are ways you can feel full without having to eat more. Dr Aileen Alexander, founder of online coaching firm Nourish, tells Lucy Gornall how to fill up while consuming fewer calories . . .
SIZE MATTERS
OPT for a smaller plate than usual — research has found it’s associated with higher satiety and a smaller intake of food.
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Dr Alexander says: “When the same portion size is placed on a small plate instead of large, it appears larger, making you feel satisfied without the sense of restriction or deprivation.”
When looking at your plate, around one-quarter should be protein, which is the most satiating macronutrient.
Dr Alexander says: “Protein slows digestion and reduces hunger hormones while increasing the hormones that make us feel full.
“Chicken, white fish and tofu are highly satiating.”
A quarter of the plate should be complex carbohydrates, such as quinoa, brown rice, or sweet potato, and the last half non-starchy vegetables. Add a small amount of fat such as avocado, olive oil or cheese.
ADIOS AMIGOS
LOVE a sharing banquet when you’re out for a meal with friends? We’ve got some bad news for you.
“Tapas-style dining often involves small portions of highly palatable fat-rich foods,” Dr Alexander explains.
The small, frequent servings can trick the brain into thinking you’re not eating as much as you are. This makes it easy to consume more calories without feeling full.
“It’s also difficult to know how much you’ve eaten because you’re sharing from a plate whilst chatting with others, instead of being able to visualise your full meal on a single dish at the beginning.”
HYDRATION STATIONS
BEFORE sitting down to eat, or looking in the fridge for a snack, drink a glass of water.
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Research has found that drinking water before a meal could help you feel fuller and therefore cause you to eat less during that meal.
Dr Alexander says: “Often we will mistake thirst for hunger, so drinking water before or with a meal will help.
“It also distends the stomach, creating feelings of fullness.” You could add chia seeds to your water — a trend which is seen on TikTok.
“They are high in fibre which also promotes satiety,” Dr Alexander says.
SNACK ATTACK
STILL hungry despite snacking on sweets, cakes, crisps and biscuits?
These foods tend to be made from a combination of saturated fats and simple carbs — the type that are broken down and absorbed quickly.
This leads to a blood sugar spike followed by a crash, leaving you feeling hungry again shortly after.
Dr Alexander says: “These foods are ultra-processed and provide instant gratification. Yet they are low in protein, fibre, and healthy fats, which are the components that help to signal fullness.”
So, go for complex carbs, proteins and healthy fats, such as a quarter of an avocado spread on two oat cakes.
WHAT A WHIFF
MOST of us know we should eat more slowly, although this is painstaking.
But it takes about 20 minutes for your brain to receive the signals that you are full, says Dr Alexander.
Going for strong-smelling food may be the answer, after a Dutch study found you’re more likely to take smaller bites of food that has a strong aroma.
The study suggested that each bite could contain between five and ten per cent less food than usual.
Even strong but pleasant smells, such as from desserts, had the same effect.
So, make sure to stock up on plenty of smelly foods such as hard-boiled eggs for breakfast, a mackerel salad or stinky cheese for lunch and salmon for your evening meal.
THE F-WORD
THE average Brit is eating below the recommended 30g of fibre per day, according to the British Heart Foundation.
Yet as Dr Alexander explains, “fibre is a critical component of feeling full”.
She adds: “Fibre is the indigestible part of plant foods, slowing digestion.”
Slower digestion makes us feel fuller for longer — and your bowels will be more regular. Up your intake with fruits and vegetables at each meal, as well as whole grains.
Dr Alexander suggests swapping white rice and pasta for their brown counterparts, white bread for wholegrain bread and sugary cereals for oats or wholegrain granola.
MINTY FRESH
MUCH of the time, it’s your emotions driving hunger, when really your stomach is full.
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To distract your brain, try chewing on sugar-free gum.
A small study published in the journal Appetite found that when people chewed gum after breakfast they felt less hungry at lunch.
As a result, scientists found they ate less pasta (41g, 68 calories).
You could also try brushing your teeth after eating a meal, to prevent sweet-tooth cravings from kicking in.
But it’s advised to brush teeth 30 minutes after eating to avoid damaging tooth enamel.
START SMART
HAVE a starter before your main meal, whether at a restaurant or home.
Dr Alexander advises: “Start off with a salad or a broth-based soup. These are high in volume but low in calories, helping to fill your stomach before the main meal arrives.”
Miso soup sachets sold in the supermarket are quick to make and low-calorie.
Or, you could make a ratatouille or a big bowl of salad to take servings from throughout the week.
BULK UP
VEGETABLES are a must for filling your stomach without the hit of lots of extra unnecessary calories.
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Dr Alexander says: “They are packed with fibre and water, which stretch the stomach and activate stretch receptors, signalling fullness to your brain. They are also packed with vitamins and minerals which are essential for a healthy diet.”
Vegetables that are easy to throw into almost anything include mushrooms, tomatoes, spinach and courgette.
Or buy a frozen bag of mixed vegetables to keep costs low, and mix it up each week.
Get ready to torch calories with Le Sweat founder Charlee Atkins! This no-equipment workout includes three circuits that are going to get your heart rate up and have you feeling the burn. If you love this workout, you can find more than 40 workouts from Charlee on Le Sweat TV: https://bit.ly/tvlesweat. From HIIT to strength training to stretching, the library of exercises on Le Sweat TV are organized by body part (abs, booty, arms, legs, etc.) and duration (5-30 minutes) so you can pick the workout that best suits your mood. You’ll also get access to challenges and a weekly workout schedule curated by Charlee to make sure you feel “le burn.”
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Website: https://le-sweat.com/
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On Charlee: Athleta outfit and Adidas shoes.
On Christina: LNDR leggings, Cotton on Body tank, and APL shoes.
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The Navy’s training for SEALS, called BUD/S, is known as one of the most arduous trials in the military, testing the physical and mental strength of SEAL candidates. Three weeks into the first phase of training, “Hell Week” is an exhaustive test of someone’s commitment to becoming a Navy SEAL.
“I call it a gut check to see who really wants to be there and is not going to quit regardless of how miserable they are,” said former Navy SEAL Paul Anderson, who retired from the Navy in 2012. “It’s very, very difficult during ‘Hell Week.’ You get 4 hours of sleep. You’re not allowed to have any caffeine. Throughout the entire week, you’re hungry, you’re cold, you’re sandy, you’re wet, just the lack of sleep. Constantly getting pushed harder and harder.”
In this grueling 5-day stretch, each candidate runs more than 200 miles and sleeps only a total of four hours during the entire time.
Full story at CBS8.com: https://www.cbs8.com/article/news/national/military-news/navy-seal-buds-training-hell-week-explained-kyle-mullen-candidate-death/509-73b01ae3-d8e2-44b8-8394-99ddc7b159da
CBS 8 is the local source for San Diego breaking news and top story headlines. Get the latest local San Diego TV news, sports, weather and more.
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