Inside Health
Health is feeling ready for adventure at every stage of life. For challenges big and small. It’s getting expert insight to help you take control of your health. So you can take on whatever comes next.
Inside Health: Cancer
Cancer affects all ages but it is more common as we get older. There are several things you can do to help prevent cancer, especially when it comes to a healthy lifestyle. So looking after your health can make a difference, whatever age you are.
Everyone should have access to free tips and practical advice about cancer. We get into the detail of it all, with Bupa clinicians and expert guests.
Inside:
Cancer and age
with Dr Zoe Williams
Age l Symptoms l Lowering your risk
Watch in under 3 mins
Diet, exercise and other lifestyle factors can affect the risk of common cancers in older adults. TV medic Dr Zoe Williams and our Bupa experts discuss cancer, age and the things you can do to look after your health.
Rebecca I'm getting older now so I don't
need to worry about cancer
well unfortunately most types of cancer
do increase as we get older and you know
as we previously discussed about one in
two of us we'll have cancer during the
course of our lifetimes and that's
because as we age our cells accumulate
damage and sometimes unfortunately that
damage can result in US developing a
cancer
you know the common cancers as we get
older are breasts for women prostate for
men colon rectum skin and lung cancer
um you know I I think it's really
important for us to remember that you
know just because you're getting older
it doesn't mean that you're definitely
going to get cancer but also those
lifestyle factors that we have spoken
about before actually that's an
opportunity it means that we can reduce
our risk of developing cancer regardless
of our age so you know I think I find
that really heartening and is it true
that even if you smoked when you were
younger
um you may be drank more alcohol than
you should had an inactive lifestyle as
you get older if you change those
lifestyle behaviors then actually the
stuff you did earlier in life becomes
less important
I think it's really important to
remember that you know good lifestyle
choices can reduce your risk of all
sorts of diseases of heart disease lung
disease and cancer regardless of when
you take them up so it's better just to
start
do as well as you can you don't have to
be perfect but you know every little
makes a difference what are some of the
signs and symptoms we should be looking
out for to be vigilant and you know to
pick up and detect what could be a
cancer early
I think we're all really well aware of
some of the common signs of symptoms you
know checking for breast lumps for
example and checking for changes in the
appearance or the texture of your
breasts but actually there are lots of
other things that you should be on the
lookout for lumps in other parts of the
body for example and I think something
that's been in the media a lot recently
has been about changing bowel habit so
that might mean going to the loo more
regularly or becoming more constipated
than normal and any change or in terms
of blood in the Poo as well
I think people are well aware to look
for moles and changes in their shape or
size color of them but people should
also be on the lookout for new malts and
I think some of the less spoken about
symptoms that it's really important to
be transparent about in women is vaginal
bleeding so any vaginal bleeding after
sex in between periods and after the
menopause should definitely be a reason
to go to the doctor
I think finally there are some other
symptoms that it's also important to be
aware of so persistent heartburn
persistent bloating
as well as you know symptoms like
cough or shortness of breath that won't
go away those would all be things that
we want people to be aware of
[Music]
[Applause]
More cancer information and advice
Inside:
How to check your breasts
Dr Zoe Williams
Symptoms | Self-checks | Breast health
Watch in under 2 mins
Many people don’t make checking their breasts (or chests) part of their usual routine. But it’s so important because the chances of surviving breast cancer are very good if it’s detected early on. Get to know your normal – and the best way to do this is to get checking.
When it comes to being breast aware, the most important thing to do is get to know your normal because this means you're well-equipped to identify if anything changes and then you can get it checked out straight away. And if you're wondering how to check, here's a little something I made earlier. Here's a quick demo of one way you can self checks for starting off by looking with your top off.
Looking from the front. Different hand positions, hands behind your head and also pushing onto your hips. And then do the same for one side. And the same from the other side. And next, you're going to fail to start with one breast. Use parts of the fingers and use whatever technique works for you. This is the spiral technique. So as long as you feel every single area of the breast.
Does it matter how you do it? Some people use the lawnmower technique. Some people imagine the breast is in four quarters and feel one quarter at a time. To complete the examination, you can also feel the front of the chest wall all the way up to the collarbone. It doesn't matter which hand he is. Whatever's easiest, and then also fill all of the areas in the armpit and one shift on one side, the same on the other side, and then you're done.
So there you go. It's quick, it's easy, and you really can't do it wrong. The most important thing is just do it. If you're a mum, do it in front of your daughters. Talk to Grant about it. Your sisters, your friends. And remember that men should be checking to self. Checking really is the best and most important defence that we have against breast cancer.
So let's get everybody checking.
Inside:
Prostate health
with TV’s Ugo Monye
About cancer I Examinations I Other prostate problems
Watch in under 4 mins
Prostate cancer is the most common of all cancers in men. But what can cause it? Does a prostate exam hurt? What do PSA levels actually mean? TV’s Ugo Monye and Bupa clinician Dr Tim Woodman answer the tough question
More about prostate problems
Tim, so we've got some pre-submitted questions that we are going to get our way through. Here comes our first question.
Kind of depends on how you define old. I would say it's definitely an older man's disease. Yeah, it's pretty uncommon under the age of 50. Once you get to 55, the incidence goes up quite steep. Once you're into your 70s, it's pretty common. So it's definitely an older man's disease, not unheard of if you're a younger man. If you're 40 and you've got symptoms, it might be related to your prostate gland. Go get them checked out.
Prostate examination shouldn't be painful. It's an intimate examination. So yeah, it's embarrassing for some men, totally get that. You wouldn't choose to have it done. It doesn't last long. It's possibly a little bit uncomfortable. There may be reasons why you could have pain if you've got other issues down there like piles, haemorrhoids, that sort of thing. Speak to the doctor beforehand. There's stuff they can do to get rid of that, but it really shouldn't be a painful examination.
What they're looking for is have you got a prostate gland that's the right size for your age? Is it bigger than you'd expect? Does it feel normal? A prostate gland's normally quite soft like most body tissues. Are there any lumps in it? Is it painful? All of those things can guide the conversation about what you need to do next and what the possible problems are.
First of all, let's be clear, what is PSA. PSA, prostate specific antigen or in other words, a chemical that your prostate plan produces and it produces it all the time. Obviously if your prostate gland is bigger than normal, it will produce more PSA. If you've got cancer, cancer is rapidly growing cells to, so you'll produce even more PSA. So yes, if you've got prostate cancer, your PSA may well be high, but actually in one in seven men with prostate cancer, it isn't. So it's not an accurate tool on its own for diagnosing prostate cancer.
Okay, So don't do what I almost did last year, where I went online and you can buy these PSA checkers for about 20 or 25 pounds. That information is inaccurate. We're trying to reroute everyone to either pick up the phone to [inaudible 00:02:17] your GP, or even better still, go and see them.
Yeah, absolutely. Undoubtedly there's a genetic element to it, but not 100%. For example, certain ethnic groups, Black men, definitely there's a higher risk of prostate cancer in Black men, between two and four times the risk of a white man. But for Asian men, the risk is actually lower than it is for white men, and we don't know what's behind that.
But the assumption is it must be something genetic. There are some very rare types of prostate cancer that are linked to certain genes, but really they're very uncommon. So yeah, it can run in families to a degree, but there's no absolutely solid genetic link to it.
I guess if there's someone in your family that has suffered from it, it will heighten your awareness to it so that you are more likely to go and get checked. But what we're saying is if it hasn't been in your family, that doesn't mean that you are free from potential prostate cancer.
Absolutely. And the fact that it has been in your family doesn't mean you're definitely going to get it either.
Cancer promise
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Cancer and age: what you need to know
The most common cancers after the age of 50 include prostate, breast, lung and bowel. Know the signs and risk factors. to reduce your risk.
Cancer prevention and awareness
Get to know what's normal for your body with these simple checks you can do at home. We also explain the cancer screening programmes available in the UK.
Cancer information
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Inside:
Spotting the signs of anxiety
Anxiety | Symptoms | Causes
Watch in 3 mins
Join Dr Zoe and Dr Rebecca Rohrer as they talk about anxiety. Explore the differences between normal feelings of anxiousness and anxiety. They also discuss the symptoms and causes too.
Rebecca, so we're gonna talk about anxiety
which is a huge topic.
The first thing for us to really identify
is when does it become anxiety?
What is anxiety and how does that differ from, I guess,
sort of feelings of anxiousness, which we'll all experience
and that's normal from time to time.
Yeah, so feeling worried or fearful
because of an external threat is normal.
We all get it from time to time.
I think where that starts to tip into anxiety
is where you are getting those feelings really frequently,
even in the absence of those threats
and particularly where it starts
to impact on your day-to-day life
and stop you doing the things that you used to enjoy before.
That's when it becomes more worrying.
Those symptoms vary from person to person.
It's a very individual problem,
but they can often be really physical.
Yeah.
Yeah, they're not always, "I feel anxious."
They can be physical symptoms as well
or a real mish-mash of symptoms.
Yeah. Feeling really restless, feeling on edge.
Having problems sleeping and relaxing,
being irritable, this sense of muscle tension
and kind of being on edge, and even in terms
of problems concentrating and focusing on things.
So it's often quite difficult for people
to identify when they've developed anxiety.
And the causes of anxiety, again,
can be really wide varying, can't they?
So it can be from childhood experiences,
it can be things going on in people's lives right now.
It can even be concerns and worries
about things that might happen in the future.
Yeah, and I think that makes it really difficult
for people to be able to identify the triggers.
So as you said, previous trauma from the past
or from your childhood, difficulties in your day-to-day life
as well as physical and mental health problems
can all be triggers, and I think often the challenge is
that the mechanisms that people have
to deal with the anxiety, like smoking or alcohol
or drug taking, even medication that you take
can also all be triggers.
Yeah, yeah.
They can all add to the problem,
and become problems of their own.
So what advice would you give for people
who think they may be suffering with anxiety?
I guess if we start off with some more
sort of self-help type advice,
what are some of the things people can do?
I think going back to basics is really important
and sleep is key with anxiety, 'cause it can be a symptom
but it can also be a good way of managing it.
So going back to basics there.
Diet also very important in terms of
not relying on junk food, making sure that you are eating
a healthy and varied diet.
And looking after your gut, 'cause the gut and the brain
and our emotions are all connected.
Yeah.
I always recommend that
there's no such thing as a silly question.
If you think that you're suffering from anxiety,
lean into your peer support network,
whether that's at home, whether that's your family,
your friends, your loved ones,
always worth just opening up to them
and talking to them about it.
And I think, as I mentioned at the start,
anxiety is a big topic, and things like
post-traumatic stress disorder,
obsessive compulsive disorder,
these are all conditions that have anxiety
at at the core of them, anxiety-related conditions,
so it can be quite varied.
So yeah, I agree what you say.
If you're concerned about it,
then do look into it a bit further.
What other tips do you have
that might help people manage anxiety?
So breathing exercises can be really helpful.
Even something as simple as breathing in three seconds,
holding for three seconds and then breathing out
for three seconds can just act as a checkpoint
to kind of stop the anxious thoughts.
I think the other things that can be really helpful
is about focusing on prioritising
what you need to worry about
and what you don't need to worry about,
and learning to kind of ring fence some of your time
And let some things go.
Yeah, exactly.
And then also I think people's gut reaction
is to avoid situations that might make them
feel more anxious, whether that's going on public transport
or doing presentations, for example,
but actually if you do that,
then that becomes really entrenched as a behaviour.
So actually the important thing is to still do those things,
but to do it in a way that makes you feel safer.
So maybe with somebody or on a quiet day.
Or graduated, doing five minutes
and then building that up to 10 minutes
and then building that up from there on,
so I think it's about sort of really supporting yourself
and being kind to yourself.
Yeah.
And there's a place for medication as well.
It's not for everybody.
I certainly took medication, it really helped me.
I don't anymore, but for a period of time it was helpful.
But if we're get into that stage,
do go and see your GP, who can explain
the whole range of different therapies and treatments,
including things like talking therapy as well,
to find out what's gonna work best for you as an individual.
Yeah, there's a massive toolkit
available to you and I think if you're really finding it
hard to navigate where to go next,
your GP is a great first protocol.
Inside:
Burnout in a modern world
Burnout | Stress | Symptoms
Watch in 6 mins
Burnout is a state of emotional, mental and physical exhaustion. It’s a result of long-term stress. Dr Zoe and Dr Rebecca Rohrer discuss how to spot the warning signs and how to minimise stress before it becomes a bigger problem.
So, burnout affects so many people.
It's really common, but we really don't talk
about it that much.
So, let's start off with what is burnout
and what does it look like?
Burnout is the result of long-term stress
and what it does is it manifests as profound physical,
mental, or emotional exhaustion.
Now, stress can be a good thing.
It can help us motivate through, you know,
a difficult presentation or a challenging work day.
But actually, if there's too much of it,
or if it goes on for too long, it can be really damaging.
And it can present as symptoms, you know,
as broad as difficulty concentrating, forgetting things,
you know, or even behavioural issues such as being snappy,
problems with your sleep, changes in your eating pattern.
And the reason why it's important to address it early
is if it goes unchecked, then it can increase the risk
of developing physical problems like high blood pressure,
cardiovascular disease, but also, you know,
behavioural challenges like anxiety, even depression,
as well as, of course, the consequences
of attempted coping mechanisms
such as drugs, alcohol, smoking, et cetera.
Yeah, can really impact on relationships
as well, can't it? Yeah.
So, relationships in the home, your partner,
at work, your friends, and you might find yourself
just not doing the things that you used to enjoy.
It can affect your sex drive. Yeah.
So many different things. Yeah.
What would you say
are the biggest contributors to burnout?
Yeah, I think the young
working professionals.
It's a very busy time in their lives.
They're trying to establish a career.
They're often trying to tackle job insecurity,
looking to that next promotion.
And so, that means it's very difficult to balance it
with their personal, you know, romantic and friendship.
Yeah. Interviewee] You know,
priorities as well. Which is also very important
at that age, yeah. Really important
to have both. Mm-hmm.
And so, I think to be able
to juggle all of those simultaneously
can mean that you quickly become overwhelmed
with those stresses.
So, what can people do then
to combat this stress
and prevent it leading to burnout?
So, firstly, it's about going back
to basics. Mm-hmm.
So, it's about eating a really varied diet,
making sure that you're getting, you know,
seven to eight hours of sleep a night,
and making sure that you are exercising, ideally daily,
getting 30 minutes of sunlight every day.
Really important if you're working from home
and not able to get out.
And then, it's about leaning into your peer network.
So, if you are struggling,
let somebody at your work know,
let your family and friends know
because actually they may be able to provide you
with more support and advice than you knew was possible.
And there's an element of planning
as well, isn't there?
'Cause I think we take on so much, we say yes to things,
plus we want to have a social life,
and we're trying to have it all.
And actually, if you sort of figure out
and do some prioritising
and also state what are your non-negotiables,
if you need 15 minutes a day,
every day of exercise to feel good,
then make sure you get that, put it at the top of your list.
Even if it means interrupting your work day to get it,
it's about prioritising the things
that are important for you.
You make such a good point, Zoe.
You know, we have to remember that in this particular group
that presenteeism, so being present at work
when really you should take some time out
is as big a problem as absenteeism,
so taking time off work.
So, actually, if that means saying,
actually, I'm going to take the next call
as a working call and I'm gonna walk outside,
take the call at the same time
just so that I can balance it.
Or actually saying, actually, I'm gonna take an hour
in the middle of the day to be able to have some self care,
then that's definitely worth it.
Some really helpful things there that people can do.
Is there anything that we should avoid doing?
Yeah, and I think, actually the things
that you don't do is almost as important
as the things that you do do.
So, important for people to remember
that they don't need to do everything all at the same time.
So, actually, prioritising what you can say no to,
and what can wait until later is vital.
Also worth thinking about what's within the realm
of your influence and what's outside it, so what-
Letting some things go.
Yeah, and what things
can you change as well?
You know, what things are you able to make small changes to
and what can you have, you know, no prospect of changing.
So that allows you to kind of prioritise
those worries a bit more.
I think, finally, it's really important
to think about those unhealthy coping mechanisms and that's,
we often think about that as, you know
takeaways or staying up late watching TV, right?
But also things like alcohol, smoking,
recreational drugs, gambling,
which I think lots of people use as coping mechanisms
but if they go unchecked, particularly with the anxiety,
then they can become really entrenched
and actually harder to change.
And if people are putting those things in place,
but actually recognising
that their stress levels are very high,
and you know, burnout is a risk,
where can they go for additional support?
So, I'd really recommend
that people reach out to their GP sooner rather than later.
The GP might be in a good position
to be able to talk through what's going on
and to be able to potentially exclude other causes
of your symptoms. Yeah.
And I think the GP is a good place to start
because actually they can talk you through
some of those conservative measures
and also refer you for things like talking therapy,
which might be really helpful
as well as providing kind of signposting
to one with services
if that's necessary. Yeah.
How to deal with grief and bereavement
Losing someone you love is a natural part of life. And one of the hardest. You're not alone – our support and resources are here to help you through it.
Depression in older people
Depression is common in older people but it shouldn't be seen as just a normal part of ageing. Support and help is available if you or someone you know might be feeling low.
Mental health hub
Get free information, advice and sources of support with depression, anxiety, stress, addiction and OCD.
Inside:
The mind-gut connection
with Kaitlin Colucci, Specialist Dietitian
Mental health I gut health I improve your health
Watch in under 3 mins
Have you heard the term ‘trust your gut’ or that ‘gut feeling’? There’s a reason for that. Your gut and mind are linked. One affects the other, and vice versa. Dr Zoe and Kaitlin talk about this connection and how to improve the mind-gut relationship.
Is it true that the gut is actually connected to the brain? And can you tell me a little bit about the connection between gut health and mental health?
Our gut and brain are constantly communicating to each other via a connection called the gut-brain axis. This is connected via the vagus nerve which runs from our brain all the way down to our gut. They communicate via the parasympathetic nervous system, which is known as that rest and digest nervous system. This is switched on when we're calm and relaxed.
They also communicate to each other via the sympathetic nervous system, otherwise known as the fight or flight nervous system. And that’s switched on when we're stressed and we can sometimes get symptoms of abdominal discomfort or butterflies in the stomach. Similarly, the gut is constantly communicating with the brain chemically, because 90% of our serotonin, known as the happy hormone, is actually produced within the gut.
So this is just another reason why it's so important to have a healthy gut to produce enough of these happy hormones.
And are there things that we can do to improve that connection between the gut and brain. And how can these positively impact both our mental health and our physical health?
Absolutely. So practices such as yoga, meditation, even breathwork can help reconnect the gut and the brain, as it were. So breathing out can help stimulate that rest and digest nervous system. And meditation and mindfulness can bring about a sense of calm, which is particularly helpful if we're feeling stressed or anxious. My absolute favourite is yoga, which involves meditation and breathwork, as well as the physical movement.
So the stretching and compression can give your guts like a little internal massage. And on top of all of that, it's important to maintain a healthy, balanced diet. Because studies have shown that a diet rich in plant diversity is beneficial for the diversity of our gut microbiome, which can decrease chronic disease risk.
And presumably improving diet alongside other lifestyle factors will give even more benefit.
Absolutely. So improving your sleep and your sleep hygiene, making sure you're doing regular physical activity and ensuring to get adequate hydration can improve not only our gut health, but our overall health and well-being.
Can gut health affect mental health?
Understand what gut health means and how your brain is connected to it. Plus advice about probiotics and prebiotics for a healthy gut.
Irritable bowel syndrome (IBS)
IBS is a condition that affects your digestive system. Get expert information about IBS, including what causes it and advice about how to treat it.
Digestive and gut health
Information about conditions, investigations and treatments to do with your gut health.
Sleep
Inside:
How sleep hacks really work with Professor Jason Ellis
Sleep | Mythbusting | Wellbeing
Watch in under 3 mins
You might have heard that avoiding your phone before bed and getting into a good routine can improve your sleep. Professor of Sleep Science, Jason Ellis, explains how sleep hacks like this really work.
You've probably heard of lots of hints and tips on how to improve your sleep.
Things like avoiding your phone before bedtime or indeed setting a really good sleep routine.
The challenge is how do these things actually work? I'm Professor Jason Ellis.
I'm a sleep expert, and I'm gonna explain to you why some of these techniques actually are very helpful.
Let's start with those electronics.
The main challenge with electronics is they produce blue light and blue light actually suppresses melatonin which is a hormone, which tells us it's time to go to bed.
The main challenge with that, of course, is if we are using our electronics in the evening well, we lose those signals to go to bed.
So it's a really good idea to reduce the amount of electronics you're using about an hour or so before you really want to get into bed and sleep comfortably.
Let's talk about caffeine and alcohol.
It's very logical in terms of caffeine that it will help you get through the day.
The challenge is, is it actually can stay in the body for quite a while.
Now, that's okay during the daytime but when you're getting ready for bed, if you've still got caffeine in the system, it's gonna make it more difficult to get off to sleep at night.
So we talk about avoiding caffeine from the early afternoon onwards.
And what about alcohol? Alcohol is a sedative and so, it may seem like a good option.
The challenge with alcohol is it will put you off to sleep, but the sleep that you get will be very, very poor in terms of its quality.
You'll wake up a lot in the night.
You may not even remember it, but you will feel it the next day.
What about those worries and anxieties? These are things that can actually intrude on the sleep itself.
You may not be able to stop thinking.
A really good strategy is a couple of hours before you want to go to bed, let's write a list of things that worry you, that concern you.
By putting those things into a diary it's gonna leave you with more control, a feeling that you can accomplish the rest of your day and then go to sleep at night.
Now, of course, if I'm to give you just one thing to take away, one top tip, it would generally be one bad night does not insomnia make.
It's quite normal to have a bad night.
The challenge comes because what we try to do about it can actually make it worse and keep it going.
So just ignore it.
It was just one bad night.
I'm Professor Jason Ellis.
Thank you for watching.
Hope those tips were really helpful and you get to put them into practise tonight.
Inside:
Back and neck stretches
with Liz Wright, Physiotherapist
Stretches l Mobility I Relieve tension
Watch in under 3 mins
Our physiotherapist, Liz Wright, demonstrates four easy neck and back stretches. Follow along to help relieve and manage any aches and pains.
The first stretch is aimed to stretch the neck muscles
In particular a muscle called the upper trapezius,
which often gets tight when working at a desk.
Holding the chair with your right hand,
draw your right shoulder away from the ear.
Next flex your head over to the left.
To increase the stretch further,
place the left hand on the side of the head.
Holding for 10-30 seconds,
2-3 times on each side.
The second stretch focuses on mid back mobility.
Sitting down, rotate your upper body around towards the back of the chair.
Hold the stretch for 10-30 seconds,
inhaling and exhaling as you hold this position.
Then, repeat the stretch 2-3 times on each side.
This next stretch helps to stretch the chest muscles
and the large flat muscle across the middle and lower of your back,
called latissimus dorsi.
Sitting down, reach your arm up towards the ceiling,
reach up and over to the side.
Hold this stretch for 10-30 seconds and return to the middle.
Repeat this stretch 2-3 times on each side.
This final stretch is a forward leaning stretch in standing
which helps to open up around the chest muscles
and also provides a hamstring stretch.
Alongside the other mobility exercises, hamstring stretches can be helpful
in the management of lower back pain.
Holding the back of the chair, take a few steps backwards
keeping your hands in a fixed position.
Take 3 slow breaths as you hold.
Next slowly start to bend and straighten your knees 3 times.
Listen to your body and work within your limits here.
Repeat this sequence 3-4 times.
Keeping fit as you get older
We all get aches and pains, more so as we get older. But it doesn’t have to stop us doing the things we love. Get tips and advice on how to stay fit and strong and why being active is so important.
How can I improve my pain control before and after treatment?
Learn about pain and how to manage it both before and after treatment. Get expert insight into strategies that can help you cope with it.
Women’s health hub
From menopause to mental health, our hub offers support and advice on a range of topics.
Men’s health
Explore our information about men’s health including prostate problems and prostate cancer.
How to get more help from Bupa
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