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### How to survive the late-night World Cup matches (without wrecking your health)

The alarm goes off. It's 6.30am. Somewhere between the penalty shootout, the second packet of crisps, and the third coffee that you absolutely did not need at 11pm, the night got away from you. Again.

Late kick-offs are one of the great joys and great torments of a World Cup held in a distant time zone. You want to watch. You absolutely should watch. But four hours of sleep takes its toll, and if you're stringing together a run of late nights over several weeks, your body will eventually have something to say about it.

The good news is that a little planning goes a long way. Here are some tips for getting through the tournament in one piece.

__Bank sleep before the big matches__

This is the tip most people skip, and it's the most useful one on the list.

Think of sleep like a bank account. If you know you're going to make a withdrawal on match night, make some deposits beforehand. Going to bed even 30 to 45 minutes earlier in the nights running up to a late game can make a real difference to how you cope.

You cannot fully pre-load sleep but building a small buffer before a run of late nights, and prioritising recovery sleep in the days that follow, helps your body bounce back faster.

One late night really isn't the problem. It's stringing three or four together that starts to affect your concentration, your mood, and your immune system. Be strategic about which matches are genuinely worth going the distance for.

__Get your nap right__

A well-timed nap is one of the most underrated tools in the box. Get it wrong, though, and you'll be wide awake at 2am wondering why you're not tired.

Keep naps to 20 minutes if you can. That's just long enough to take the edge off fatigue and sharpen your alertness, without tipping into the deeper sleep stages that leave you groggy and disoriented. Set an alarm. Don't rely on waking up naturally.

Timing matters, too. A nap between roughly 1pm and 3pm aligns with the body's natural early-afternoon dip, making it both easier to fall asleep and easier to wake up feeling refreshed. Napping any later than this risks disrupting your night-time sleep, which is the last thing you need if you've already been up past midnight watching football.

For families with children who want to stay up for a late kick-off, a short nap after school can make the difference between a child who makes it to full time and one who has a spectacular meltdown at halftime.

__Use caffeine cleverly__

Caffeine is not the enemy. But it does need a bit of respect.

There's a tendency to reach for coffee the moment tiredness hits. But if you're drinking it too late in the day, it can seriously interfere with your sleep even once the match is over. Caffeine has a half-life of around five to six hours, which means a coffee at 10pm is still working its way through your system at 3 or 4 in the morning.

As a rough guide, try to keep caffeine consumption to before 3pm if you're planning to sleep by midnight. If a late match genuinely calls for a boost, one small coffee an hour before kick-off is far better than two strong ones at halftime.

Don't underestimate a regular cup of tea either. It has enough caffeine to help you stay alert, but tends to be kinder on the system than a double espresso late at night.

And once the final whistle goes, a herbal tea, such as chamomile or valerian, can genuinely help signal to your brain that it's time to wind down. The ritual alone is worth something.

__Eat well and you will feel it the next day__

Late nights and big-match tension are practically designed to make you eat badly. The adrenaline makes it hard to notice you are full. The hour means your body is less efficient at processing a sugar spike. And, let's be honest, nobody is reaching for a handful of blueberries when their team concedes in the 89th minute.

We're not here to tell you not to enjoy yourself, but there's a real difference between a proper meal before kick-off and two hours of picking at salty, high-sugar snacks. The latter will spike your blood sugar, cause an energy crash, and make it harder to sleep properly even when you do get to bed.

Water tends to get forgotten entirely during big matches. Mild dehydration makes fatigue feel noticeably worse, so keep a glass nearby throughout the evening.

__Think about the children__

The same principles apply for children who want to stay up for a late game, but the margins are tighter. Young children are much more sensitive to disrupted sleep, and a single very late night can affect their behaviour, concentration and mood for several days afterwards.

My honest advice for families is to pick one or two matches that feel unmissable and make them a proper event. A nap in the afternoon, an early tea, no screens for 20 minutes before bed once it's finished. If they are going to be up late, at least set them up well for it.

And remember to look after yourself too. Parents running on empty are less patient, less resilient, and considerably less fun to watch football with.

__One for the morning after: watch the alcohol__

It's worth remembering that alcohol does not clear your system as quickly as it can feel like it does.

Your liver can only process roughly one unit of alcohol per hour. If you have had a few drinks during a late match, you could still be over the legal driving limit the following morning. That is worth thinking about before the school run.

__When tiredness tips into something more__

Most people will feel rough for a day or two after a run of late nights and then recover naturally. But persistent tiredness, difficulty concentrating, low mood, or regularly waking in the night and struggling to get back to sleep can sometimes point to something beyond football. If that sounds familiar, it is worth talking to a GP rather than pushing through indefinitely.

Sleep is one of the most important pillars of good health. It affects your immune system, your weight, your mood, and your heart health. If you are consistently struggling, there is support available.

A Kry GP is available seven days a week via video appointment. Which, given the scheduling of this tournament, feels rather convenient. To book an appointment, [visit kry.co.uk](/)

Kry.co.uk > Article page > World cup blog

Manque de sommeil : quels effets à long terme ?

How to survive the late-night World Cup matches (without wrecking your health)

### The health checks your dad won't book himself (and how to help him)

This year, Father's Day falls on the very last day of Men's Health Week. This is a genuine opportunity to do something useful. 

Men's Health Week runs from 15 to 21 June 2026. Its purpose, organised by the Men's Health Forum, is to shine a light on preventable health problems that affect men disproportionately, and to encourage men to seek help sooner rather than later. Father's Day on 21 June is the emotional full stop at the end of that week - a day we already set aside to think about the men who matter most to us.

Put the two together, and you have a powerful prompt. Not to lecture anyone. Not to be alarmist. But to have an honest, caring conversation about the health of the dads, brothers, partners, and sons in your life, and maybe even your own.

__Why this matters more than you might think__

The statistics around men's health in the UK are genuinely striking. One in five men dies before the age of 65 (Men's Health Forum). The leading causes of death in men are cardiovascular disease, cancer, and unnatural deaths - including suicide and accidents. Around three quarters of suicides registered in England and Wales are male, according to ONS data. And 50 percent of men have struggled with their mental health at some point in their lives. Yet fewer than half have sought medical advice (Mates in Mind, 2026).

The problem isn't only mental health. Prostate cancer is now the most diagnosed cancer in the UK, with more than 64,000 men diagnosed every year, and 1 in 8 men expected to receive that diagnosis in their lifetime (Prostate Cancer UK, 2026). Most cases show no symptoms in the early stages, which is precisely why early conversation with a GP matters so much.

And yet, according to the 2024 GP Patient Survey for England, only 38 percent of men had a GP appointment in the past three months, compared with 48 percent of women. A 2024 study in Trends in Urology and Men's Health noted that men accessing healthcare later - sometimes far too late - is one of the most persistent patterns in primary care.

There's no single villain here. It isn't purely cultural, though stoicism clearly plays a role. Practical barriers are real too: difficulty getting an appointment, not wanting to make a fuss, being "too busy," or simply finding it hard to take that first step through a GP's door. What's clear is that the barriers exist, they matter, and they are worth gently dismantling - especially for the people we care about most.

__The 5 health checks worth raising this Father's Day__

You don't need a serious conversation to make a difference. Sometimes the most helpful thing is simply knowing which questions to raise and doing it in a relaxed moment rather than waiting for a crisis. Here are five things worth encouraging the men in your life to investigate.

__1. Blood pressure__ High blood pressure, or hypertension, affects millions of people in the UK and has no obvious symptoms. Many people live with it for years without knowing. It significantly raises the risk of heart attack, stroke, and kidney damage. The good news? It's one of the easiest things to check, and a GP can do it in minutes. Read more about understanding your blood pressure in Kry's expert guide.

__2. Cholesterol__ Like blood pressure, high cholesterol tends not to announce itself. A simple blood test is all it takes to find out where things stand. And if cholesterol is raised, there are proven lifestyle changes that can help bring it down. You can read about cholesterol and what affects it in [Kry's health hub.](/health-hub/)

__3. Prostate health__ Prostate cancer is the most common cancer in men in the UK. It is also one of the most treatable when caught early. Men over 50, men with a family history of prostate cancer, and Black men - whose lifetime risk is 1 in 4 - are particularly encouraged to speak to their GP about their risk and options. Kry's doctor's guide to prostate cancer is a good starting point.

__4. Mental health__ This one rarely comes with obvious physical symptoms, which makes it easy to overlook - especially in men, where [depression can present differently](/your-health/mens-mental-health-and-suicide-prevention/) than the textbook version. Irritability, withdrawal, changes in sleep or appetite, turning to alcohol - these can all be signs that something is going on beneath the surface. A conversation matters. A GP appointment matters more.

__5. General health__ MOT Sometimes the most useful thing is simply talking to a GP with no specific agenda - just checking in. For men who haven't seen a doctor in a while, a general consultation can surface things that otherwise go unnoticed. It doesn't need to be a big event.

__How to have the conversation__

Here's the tricky bit. If the man in your life is anything like most men, he's not going to book a health check because you've sent him an article. But research consistently shows that encouragement from someone close - a partner, a child, a sibling - is one of the most effective motivators for men to seek help.

A few approaches that tend to work better than a lecture:

__· Lead with care, not alarm.__ "I just want to know you're okay" lands very differently from "you never go to the doctor, and it worries me." The first is an invitation. The second often triggers defensiveness.

__· Use the occasion.__ Father's Day gives you a genuinely natural opening. A card, a call, a conversation over lunch. You don't need a clinical context to say, "I love you and I want you around for a long time."

__· Make it easy.__ Offer to help book an appointment. For many men, the hardest part isn't the appointment itself, it's making that first contact. Being able to consult a GP from home, on your phone, at a time that suits you, removes that barrier entirely. There's no waiting room, no receptionist, no having to take time off work. Kry GP appointments can be made quickly from anywhere, in the comfort and privacy of your own home which can feel a lot less daunting than walking into a surgery. Removing that friction is often half the battle.

__· Normalise it.__ Talking about health shouldn't feel like an intervention. The more we treat it as a normal, regular thing - like going to the dentist - the less loaded it becomes.

__This year, make Father's Day count twice__

Men's Health Week exists because awareness leads to action, and action saves lives. Father's Day exists because we want to celebrate the men who've shaped us. In 2026, those two things land on the same day.

That's a gift. Use it. 

If you're not sure where to start, you can [see a Kry GP](/see-a-gp/) quickly and easily - from your sofa, your car, wherever works for you - no waiting room required. Or explore Kry's [men's health guides](/your-health/mens-health/) for more on the conditions and conversations that matter most.

Kry.co.uk > Article page > Mens health week

obésité et suivi personnalisé 

The health checks your dad won't book himself (and how to help him)

## Why We Need to Stop Whispering About Our Guts

*Bowel Cancer Awareness Month is a chance to break the taboo that is quietly costing lives*

There's a peculiar kind of embarrassment that surrounds our digestive health in Britain. We'll happily discuss a sore throat at the dinner table, compare notes on a bad back, or post about a twisted ankle on Instagram. But blood in the toilet? A change in bowel habits that's been going on for weeks? We tend to keep that firmly behind closed doors - and often, to ourselves.

This April is Bowel Cancer Awareness Month, and this year the conversation has a particular urgency. Bowel cancer is the UK's second biggest cancer killer after lung cancer, claiming more than 16,800 lives every year according to Bowel Cancer UK. Yet it is also one of the most treatable cancers we know of - if caught early enough. The problem isn't treatment. It's that too many of us are arriving at the doctor far too late, in part because we didn't feel we could talk about what was happening in the loo.

__The gap between symptoms and the GP's door__

Here's a striking statistic. A YouGov survey carried out ahead of Bowel Cancer Awareness Month found that 35 percent of people in Great Britain couldn't name a single symptom of bowel cancer. Only 12 percent recognised bleeding from the bottom as a warning sign, and fewer than half knew that blood in their stool warranted a GP visit. This isn't ignorance, it's a symptom of the taboo itself. When we don't talk about something, we don't learn about it.

The silence has real consequences. Research published by Bupa found that one in five UK adults - roughly 6.6 million people - have delayed seeking medical advice about symptoms they consider embarrassing. For bowel cancer symptoms specifically, that delay stretched to an average of ten weeks. Ten weeks during which a cancer that is highly survivable at stage one can quietly progress toward a stage where it becomes far harder to treat.

Genevieve Edwards, chief executive of Bowel Cancer UK, put it plainly: *"People do feel a bit embarrassed talking about poo and blood or bleeding from your bottom. But unless we do feel comfortable… cancer stays in the shadows, and that's when it's most deadly."*

The survival figures make for sobering reading. When bowel cancer is diagnosed at the earliest stage, more than nine in ten people survive. By stage four, that figure drops to fewer than one in ten. The gap between those two outcomes is not primarily a matter of luck or biology. It is, in large part, a matter of when someone walks through their GP's door.

__It's not just an older person's disease__

The conventional image of bowel cancer is of someone older - and it's true that it remains most common in people over 60, with around nine in ten diagnoses falling in that age group. But a concerning shift has been underway for some time. Since the early 1990s, bowel cancer rates among 30 to 39-year-olds in the UK have been rising by roughly 1.8 percent each year, according to Cancer Research UK. Since 2010, new cases among people aged 20 to 39 have increased sharply by between 5 percent and 19 percent.

Researchers at The Royal Marsden and elsewhere are working to understand why. Possible factors include dietary changes, rising obesity rates, sedentary lifestyles, and changes in the gut microbiome. In September 2025, Cancer Research UK published research suggesting that childhood exposure to a toxin produced by certain strains of E. coli may partly explain the rise in bowel cancer in people under 50.

The practical implication is clear: if you are under 50, you should not dismiss gut symptoms because you feel too young to be at risk. That assumption is exactly the kind of thinking that leads to delayed diagnoses and poorer outcomes.

__What to look out for__

Bowel cancer symptoms can be subtle, and several overlap with far more common conditions like IBS or haemorrhoids - which is part of why people rationalise them away. (We've explored the difference between IBS and more serious conditions in our guide to gut health and our bowel habits explainer.)

The symptoms worth taking seriously include:

•	__A persistent change in your bowel habits__ - looser stools, going more frequently, or the opposite - lasting three weeks or more
•	__Blood in your stool or bleeding from your bottom__
•	__Unexplained weight loss__
•	__Pain or discomfort in your abdomen that keeps coming back__
•	__A feeling that you haven't fully emptied your bowels__
•	__Unexplained tiredness or breathlessness__ (which can result from anaemia caused by bleeding).

None of these symptoms necessarily means cancer. Most of the time, they won't. But a GP cannot rule it out without seeing you and ruling it out is genuinely worth doing.

__Your GP has heard it all before__

One of the most persistent myths is that GPs find these conversations uncomfortable. They don't. Discussing bowel habits, rectal bleeding, and poo consistency is entirely routine in primary care. It happens dozens of times every day in every practice across the country. What GPs find far more difficult is diagnosing a cancer that could have been caught sooner, simply because a patient waited too long to come in.

If you're not sure where to start, you don't need to have the perfect words. You could simply say: "I've noticed a change in my stools that's been going on for a few weeks, and I wanted to get it checked." That's enough. Your GP can take it from there.

It's also worth knowing that if getting a face-to-face appointment feels like a barrier, a video or telephone consultation can be just as effective for an initial conversation about symptoms. Kry GPs can assess your symptoms, advise whether you need an in-person examination, and help facilitate onward referral if needed.

__What about screening?__

The NHS offers free bowel cancer screening to everyone aged 50 to 74 in England (the age was recently lowered from 60). You'll receive a home testing kit in the post - the Faecal Immunochemical Test (FIT) - which checks your stool for tiny traces of blood invisible to the naked eye. It takes about ten minutes and can detect cancer before symptoms even develop.

If you're invited, please do the test. Uptake remains imperfect, and every unopened kit is a missed opportunity for early detection.

__This April, let's change the conversation__

Bowel Cancer Awareness Month exists precisely because awareness saves lives - not as an abstract idea, but in the most literal sense. The more comfortable we become talking about our gut health, the sooner people seek help, the earlier cancers are caught, and the more lives are saved.

So, this April, mention it to a friend. Ask a family member over 50 whether they've done their screening kit. And if you've been quietly worrying about a symptom yourself, please - make the appointment. It won't be as awkward as you fear. And it could matter more than you know.

*If you're concerned about any gut symptoms, you can speak to a Kry GP via video call. Our GPs can assess your symptoms, provide advice, and refer you for further tests if needed.*


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Bowel Cancer Awareness Month

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Medical icon > Stomach

Why We Need to Stop Whispering About Our Guts

### Women's Heart Health: It's Time We Took This Seriously

### By Dr Hannah Burrage, Lead GP at Kry UK

My patient Sarah was 52 when she came to see me complaining of nausea, upper back pain, and what she described as "overwhelming tiredness". She'd been to A&E twice in the previous month. Both times, she was told it was anxiety. The third time, she had a heart attack.

Sarah's story isn't unusual. It's a pattern I've witnessed too many times in my career, and it reflects a troubling reality: cardiovascular disease remains the leading cause of death among women, yet it continues to be widely viewed as a "man's disease". This February, as we mark Heart Health Month, it's time to challenge this dangerous misconception and confront an uncomfortable truth about women's heart health in the UK.

### The Hidden Crisis

The statistics are sobering. Over 3.6 million women in the UK are living with ischaemic heart disease, which claims one in 14 female lives. Yet cardiovascular disease kills more women than breast cancer every year. Despite this, women remain systematically underdiagnosed and undertreated across all areas of heart disease.

The British Cardiovascular Society's recent consensus statement laid bare the scale of this inequality. Women presenting with heart disease symptoms are less likely to receive appropriate diagnostic tests, less likely to be prescribed life-saving medications, and less likely to have their concerns taken seriously by healthcare professionals. The consequences are devastating – and often fatal.

### Why Women's Hearts Are Different

Part of the problem lies in how we understand and diagnose heart disease. For decades, the "classic" heart attack has been defined by what men experience: crushing chest pain, radiating down the left arm. But women's hearts don't always follow this script.

When women have heart attacks, they're more likely to experience what medical textbooks have long labelled "atypical" symptoms – though perhaps it's time we stopped calling them atypical when they affect half the population. These can include nausea, vomiting, dizziness, indigestion, back pain, or excessive sweating. These symptoms are often dismissed, misdiagnosed, or attributed to anxiety or stress.

Compounding the problem, women are less likely to seek help for these very symptoms precisely because they don't match the "typical" heart attack they've been taught to recognise. When symptoms feel vague or could be attributed to other causes, many women delay seeking care or downplay their concerns – sometimes with tragic consequences.

The tools we use to diagnose heart disease weren't designed with women in mind either. The cardiac troponin test, which measures proteins released during a heart attack, can miss heart attacks in women because they may have naturally lower levels of these proteins. Even cardiac catheterisation, the gold standard diagnostic procedure, is less effective in women because their blood vessels are typically smaller and their plaques distribute differently.

### The Menopause Connection

There's another critical factor that's often overlooked: menopause. The hormonal changes during menopause significantly increase a woman's cardiovascular risk, yet this connection remains poorly understood by many women and healthcare professionals alike.

Before menopause, oestrogen provides some protective effect on the heart and blood vessels. When oestrogen levels fall during menopause, women lose this protection. Blood pressure may rise, cholesterol levels can change unfavourably, and the risk of developing cardiovascular disease increases substantially. In fact, within 10 years of menopause, a woman's risk of heart disease catches up to that of men.

Some menopausal symptoms can also mimic or mask heart problems. Palpitations, breathlessness, and fatigue are common during menopause, but they can also be signs of cardiovascular disease. This overlap can make it even harder for women – and their doctors – to recognise when something more serious is happening.

Understanding this connection is crucial. Women going through or past menopause should be particularly vigilant about cardiovascular risk factors and ensure their heart health is being monitored appropriately.

### It's Not Just Older Women

Whilst heart disease is more common as we age, younger women mustn't assume they're immune. A major UK study found that improvements in coronary heart disease rates have almost exclusively benefitted those over 60, with little to no improvement in younger age groups. Research suggests that almost a third of 25 to 30-year-olds now have a "heart age" older than their actual age – a worrying indicator of future cardiovascular risk.

Risk factors that might cause concern in a 60-year-old man are often overlooked in a 35-year-old woman. Yet factors like high blood pressure, diabetes, smoking, and family history don't discriminate by age or gender. In fact, diabetes increases the risk of dying from coronary heart disease 2.6 times more in women than in men.

### What Needs to Change

As GPs and healthcare professionals, we must do better. This means:

Listening differently. When a woman presents with fatigue, nausea, or back pain, we need to consider cardiovascular causes alongside other possibilities. Women's voices have been unheard for too long in healthcare settings.

Testing appropriately. We need to consider that diagnostic thresholds developed primarily in men may not be suitable for women. This includes everything from blood pressure targets to cardiac imaging interpretation.

Educating ourselves and our patients. Healthcare professionals need better training on how heart disease manifests in women. Equally, women need to know they're at risk. The perception that heart disease is a "man's problem" persists not just among the public but within medicine itself.

### What You Can Do

If you're a woman reading this, here's what I want you to know:

Know your risk factors. Check your blood pressure, cholesterol, and blood sugar levels regularly. If you have diabetes, hypertension, or a family history of heart disease, you're at increased risk. If you're approaching, going through, or past menopause, pay particular attention to your cardiovascular health.

Understand your symptoms. Heart attack symptoms in women can be subtle. Persistent unusual fatigue, shortness of breath, nausea, or discomfort in your jaw, neck, or back should never be dismissed – especially if you have risk factors. Don't wait for "classic" chest pain before seeking help.

Advocate for yourself. If you're concerned about your heart health and feel your symptoms aren't being taken seriously, ask for specific tests. Request a referral to a cardiologist if needed. Keep a symptom diary. Bring someone with you to appointments if it helps you feel more confident. Your instincts matter.

Look after your heart. Many forms of heart disease are preventable. Regular exercise, a balanced diet, not smoking, managing stress, and maintaining a healthy weight all make a real difference. Even small changes can significantly reduce your risk.

### A Call to Action

Sarah, my patient, survived her heart attack. But she shouldn't have needed three emergency visits before being diagnosed. Her story should be a rare exception, not a common pattern.

This February, let's commit to changing the narrative around women's heart health. Whether you're a healthcare professional, a woman concerned about your own heart health, or someone who cares about the women in your life, we all have a role to play in ensuring women get the cardiac care they need and deserve.

Your heart matters. Every woman's heart matters. It's time our healthcare system reflected that truth.

If you're concerned about your heart health or experiencing symptoms that worry you, speak to a GP. Kry's digital GP service offers same-day appointments where you can discuss your concerns and get advice on next steps. Book an appointment today.

References:

· British Cardiovascular Society consensus statement, Heart journal (2024)

· British Heart Foundation, Women and Heart Disease statistics

· British Heart Foundation, Menopause and Heart Disease: https://www.bhf.org.uk/informationsupport/support/women-with-a-heart-condition/menopause-and-heart-disease

· University of Oxford study on cardiovascular disease trends (2024)

· British Medical Journal study on declining coronary heart disease rates (2024)

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Women's Heart Health 

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Women's Heart Health: It's Time We Took This Seriously

### Why This January Might Be Your Best Chance Yet to Rethink Your Relationship with Alcohol

There's a statistic that might surprise you: in the financial year 2023 to 2024, there were 339,916 alcohol-specific hospital admissions in England alone, according to the Office for Health Improvement and Disparities. That's nearly a thousand people every single day ending up in hospital because of alcohol. Yet when we think about giving up drinking, many of us imagine it's something only problem drinkers need to consider.

The truth is quite different. After years of rising alcohol consumption across the UK, we're at a turning point. Attitudes are shifting, particularly amongst younger generations, and there's never been a better time to reassess your own relationship with alcohol - whether that means cutting back, taking a break, or stopping altogether.

### The UK's Changing Drinking Landscape

We're a nation of drinkers. Adults in the UK consume 10.7 litres of pure alcohol per person per year on average, equivalent to around 21 UK units per week, according to Alcohol Change UK (based on World Health Organization data). That's roughly 10 pints of beer or two bottles of wine every week. Around four in five (80 percent) adults report drinking alcohol, according to Alcohol Change UK.

But here's where it gets interesting: attitudes are changing. Recent research from Aviva revealed that nearly half of UK drinkers plan to reduce their alcohol intake, with health and wellbeing cited as the primary motivators. Between 2019 and 2024, the number of people planning an alcohol-free January more than doubled from 4.2 million to 8.5 million, according to Alcohol Change UK.

Young people are leading this shift. In 2022, 26 percent of 16–24-year-olds reported not drinking alcohol in the previous 12 months, compared to 19 percent in 2011, according to Alcohol Change UK. We're witnessing a genuine cultural change in how Britain thinks about alcohol.

### The Real Health Impact

The health risks of regular drinking are more serious than many people realise. In 2023, there were 10,473 deaths from alcohol-specific causes registered in the UK, the highest number on record, according to the Office for National Statistics. This represents a 38 percent increase compared to pre-pandemic levels in 2019.

The NHS advises that if you drink alcohol, it's recommended to drink no more than 14 units a week, spread across 3 days or more. Yet the Aviva research found that fewer than a quarter of people (21 percent) correctly identified that people should drink no more than 14 units of alcohol a week to keep health risks low.

But what exactly is a unit? Understanding this helps you keep track of your drinking accurately. One unit of alcohol equals 10ml of pure alcohol, which is roughly: a single 25ml shot of spirits (40% ABV), half a pint of standard strength beer or lager (4% ABV), or just under half a standard 175ml glass of wine (at 12% ABV, which equals about 2.1 units). A 175ml glass of wine actually contains around 2.1 to 2.3 units depending on the strength, meaning just one glass most evenings puts you over the recommended weekly limit.

Alcohol is linked to seven different types of cancer, including bowel, breast, liver, and mouth cancer. It affects your liver, increases blood pressure, disrupts sleep quality, and impacts mental health. For men, regular drinking can also cause erectile dysfunction by affecting blood flow and nerve sensitivity. For women, alcohol can weaken bones over time, increasing the risk of osteoporosis and fractures, particularly after menopause when bone density naturally decreases. The more you drink, the greater your risk of developing serious health conditions.

### The Hidden Danger of Liver Disease

One particularly concerning aspect of alcohol-related liver disease is that it often develops silently. Many people assume that if their liver function blood tests come back normal, their liver must be healthy. Unfortunately, this isn't always the case. Alcohol-related liver disease typically presents with symptoms only in its later stages, when significant damage has already occurred. By the time symptoms like jaundice, swelling, or persistent fatigue appear, the disease may be quite advanced. This is why prevention and early intervention are so crucial - waiting for symptoms or abnormal blood tests may mean waiting too long.

### The Benefits of Cutting Back

The good news? Your body begins to repair itself remarkably quickly when you reduce or stop drinking. Many people notice improvements within days or weeks.

Research from Alcohol Change UK shows that a month off alcohol can lead to lower blood pressure, cholesterol and diabetes risk, as well as lower cancer-related proteins in the blood. But the benefits extend far beyond physical health.

People who reduce their drinking often report better sleep quality, improved energy levels, clearer thinking, better mood and mental wellbeing, healthier skin, and significant financial savings. If you regularly spend £40 per week on alcohol, that's over £2,000 per year that could be redirected towards things that truly matter to you.

### Making Change That Lasts

January offers a natural starting point, but successful change requires more than good intentions. Here's what works:

· Start where you are. You don't need to go from regular drinking to complete abstinence overnight. Even small reductions bring health benefits. Perhaps start with alcohol-free weekdays or limit yourself to drinking only at weekends.

· Have a clear reason. Whether it's improving your health, saving money, being more present for your family, or simply wanting to feel better, knowing your 'why' helps when motivation wanes.

· Find alternatives. The non-alcoholic drinks market has exploded in recent years, offering sophisticated options that feel special. Having alcohol-free alternatives on hand makes social situations easier.

· Seek support. You're not alone in wanting to drink less. Campaigns like Dry January provide free resources, apps, and community support. The Dry January app from Alcohol Change UK offers daily tips, tracking tools, and encouragement to help you stay on track. Share your goals with friends and family who can encourage you.

· Be patient with yourself. Research shows that developing new habits takes at least two months. If you slip up, don't give up - just start again the next day. Progress isn't always linear, and that's perfectly normal.

### When to Seek Professional Support

It's important to distinguish between wanting to cut back and needing medical support to stop. If you experience physical symptoms such as shaking, sweating, or anxiety when you haven't had a drink, or if you find it impossible to cut down despite wanting to, you may have developed alcohol dependence.

Stopping drinking suddenly can be dangerous if you're dependent on alcohol, and medical supervision is essential. Similarly, if you're finding it difficult to cut back on your own, or if alcohol is affecting your relationships, work, or mental health, professional support can make all the difference.

This is exactly where your GP can help. We can assess your drinking patterns, discuss your health risks, provide evidence-based strategies for cutting back, refer you to specialist services if needed, and support you with any physical or mental health concerns related to alcohol.

Many people feel embarrassed about discussing their drinking, but remember - we're here to help, not judge. Having an honest conversation about alcohol can be the first step towards meaningful change.

### Your Next Steps

As we enter 2026, consider this your invitation to reassess your relationship with alcohol. You don't need to have a 'problem' with drinking to benefit from drinking less. You don't need to become teetotal to see improvements in your health and wellbeing.

What you do need is to be honest with yourself about how much you're drinking and whether it's serving you well. If you're drinking more than 14 units per week, experiencing any negative effects, or simply curious about how you'd feel without alcohol, this January could be your turning point.

Whether you're planning Dry January, want to establish healthier drinking habits, or need support with alcohol dependence, a conversation with your GP is a positive step forward. We can provide personalised advice based on your individual health, lifestyle, and goals.

The statistics show that more people than ever are choosing to drink less. You're not alone in reconsidering alcohol's place in your life. Why not start the conversation today?

Ready to take control of your health? Book a consultation with a Kry GP to discuss your relationship with alcohol and get personalised advice and support for making positive changes.

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### Winter Respiratory Viruses & NHS Strain: Why the NHS Feels the Heat in December

As winter grips the UK, hospitals are under unprecedented stress - not just from one virus, but a “quad-demic” of seasonal infections: flu, norovirus, RSV (respiratory syncytial virus), and COVID-19. The scale of this surge brings into sharp focus how fragile access to healthcare becomes when the NHS runs at or near capacity.

### A Perfect Storm of Viruses

Recent NHS data shows that winter 2024–25 has been particularly punishing. Between 25 November 2024 and 30 March 2025, almost 600,000 bed-days were used by patients suffering from seasonal viruses - more than the population of Malta. Flu hospital admissions have soared. In one week in January, there were around 3,833 flu patients in hospital daily - more than twice as many as at the same point the previous year. In fact, as winter kicked off, flu cases were reported to be 350 percent higher than the same week in the prior year.

But flu is not alone. Norovirus is surging too: at its winter peak, there was an average of 898 norovirus patients a day in hospital, up 15 per cent in a single week, and 30 per cent higher than the same time last year, according to NHS England.

Meanwhile, COVID-19 and RSV continue to contribute to pressure. In January, over 1,100 COVID-19 patients were in hospital each day, and there were nearly double the number of children in hospital with RSV compared to the previous year. (NHS England)

### Capacity at Breaking Point

Perhaps the most alarming statistic is hospital bed occupancy. NHS Providers reported that 96 per cent of adult general and acute beds were occupied in mid-January - a massive burden for frontline services. At the same time, roughly one in seven beds was occupied by patients who were medically fit to leave, but still remained in hospital because of delays in discharge to community or social care.

Ambulance services are also feeling the squeeze. Across the winter, hundreds of thousands of hours have been lost to handover delays, slowing care for those arriving in emergency, according to NHS Providers.

### What This Means for Access to Healthcare

When the NHS is this stretched, access to care becomes a real challenge. Here are some of the key implications:

1. Longer Waits, Fewer Options

o With hospitals nearly full, patients may face longer waits for admission, or find that wards are closed

o Ambulance handovers are delayed, which can cascade into slower responses and increased risk for urgent cases.

2. Bed-Blocking Reduces Capacity

o The fact that many discharged-ready patients remain in hospital places added strain on bed availability

o This reduces the NHS’s ability to admit new patients, especially those with seasonal diseases.

3. Triage and Tension Around Urgent Care

o During such pressure, services are more likely to triage strictly, meaning patients may be directed to 111 or 111 online for non-critical illness rather than being admitted

o The NHS has repeatedly urged the public to reserve 999 and A&E for life-threatening emergencies.

4. Staff Burnout and Service Sustainability

o High bed occupancy and relentless viral admissions place huge demand on NHS staff

o Sustained pressure risks burnout, increasing staff absences at a time when every clinician is needed.

### Why This Strain Matters - and How to Help

This surge in winter respiratory viruses matters not just because of the volume of patients, but because it reveals how narrow the margin is for the NHS. When capacity is pushed so close to the edge, any additional demand - even relatively “routine” illness - can threaten the system’s ability to respond effectively.

### From a public health perspective, there are things patients can do that make a real difference:

· Vaccination: The NHS has encouraged those eligible to get their flu, COVID-19, and RSV jabs

· Use the Right Service: For non-life-threatening symptoms, use NHS 111 or 111 online. Save 999 and A&E for emergencies

· Good Hygiene: Especially for norovirus, frequent hand-washing with soap and water is one of the best defences

· Plan Ahead: For anyone with chronic illness or vulnerability, having a winter care plan (medications stocked, early help sought) can prevent deterioration.

### The Role of Digital First Healthcare (and Why It Matters for Kry)

This is where digital health services like Kry can play a crucial role. When hospitals are under extreme pressure, remote consultations offer:

· Triage and Advice: Patients can be assessed quickly and advised on whether they need in-person care, or whether their symptoms can be managed at home

· Preventing Unnecessary Visits: By managing mild to moderate cases remotely, Kry helps keep demand off overstretched NHS wards

· Rapid Access: With the NHS at capacity, offering another route to healthcare means fewer delays for patients who may otherwise struggle to secure an appointment.

The winter of 2024–25 has laid bare how winter respiratory viruses can expose and deepen existing stresses within the NHS. As hospitals face high bed occupancy, a surge in flu, norovirus, RSV, and COVID-19, access to care becomes more challenging - for all patients.

For the public, the message is clear: protect yourself with vaccination, practise careful hygiene, and use the appropriate NHS services. And as health systems navigate this strain, providers like Kry are more vital than ever - helping to ease pressure and ensure people can access care when they need it.

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### Men's Mental Health and Suicide Prevention
Every day in the UK, around 13 men take their own lives. That's one man every two hours. Behind each statistic is a son, a father, a brother, a friend who felt he couldn't reach out for help. This Men's Health Month, it's time to break the silence.

### The Hidden Crisis
Three quarters of registered suicide deaths in England and Wales are among men. The male suicide rate is now at its highest level since 2000. Yet despite these stark figures, men remain far less likely than women to seek help for mental health problems. Too many suffer in silence, believing they must cope alone or that asking for support is somehow a sign of weakness.

The truth is quite the opposite. Recognising when you're struggling and reaching out takes real courage.

### Why Men Don't Ask for Help
There are complex reasons why men find it difficult to open up about their mental health. Traditional expectations about masculinity can make vulnerability feel uncomfortable or even impossible. Many men worry about appearing weak or losing respect if they admit they're not coping.

Sometimes, men would rather not talk about their feelings and instead may turn to other, potentially destructive ways of coping. Their reluctance can be down to not wanting to show themselves as vulnerable.

This reluctance to seek help means countless cases of depression in men go undiagnosed and untreated, often with devastating consequences.

### Depression Looks Different in Men
Another barrier to getting help is that men often don't recognise they're experiencing depression. Whilst sadness and loss of interest are common symptoms, depression in men frequently manifests differently.

Rather than feeling low, men may experience anger, irritability and frustration. They might throw themselves into work, withdraw from relationships, or turn to alcohol and drugs. Physical symptoms like unexplained aches, digestive problems, or changes in appetite are common but easily dismissed.

These signs can be harder to identify as depression, both for the person experiencing them and those around them. Understanding that depression presents differently in men is crucial for recognising when help is needed.

### Risk Factors to Be Aware Of
Certain life events and circumstances increase vulnerability to depression and suicidal thoughts in men. These include:

Relationship breakdowns or divorce, bereavement, job loss or financial difficulties, chronic illness or pain, social isolation and loneliness, and a family history of mental health problems or suicide.

Major life transitions, such as retirement or becoming a father, can also trigger mental health struggles in men who may feel unprepared or unsupported.

### How to Help Someone You're Worried About
If you're concerned about a man in your life, starting a conversation can feel daunting. You might worry about saying the wrong thing or making matters worse. But reaching out could save a life.

What's important as a partner or friend is to bring up the subject even if it feels scary. Dare to ask the question, 'how are you feeling?'

Express what you've noticed about their behaviour without blame or judgment. Let them know you're there to listen without trying to fix everything. Sometimes just being heard makes an enormous difference.

Be prepared that they might not open up immediately. That's okay. Simply showing you care plants a seed that they can return to when they're ready.

### If You're Struggling
If you recognise these signs in yourself, know that you're not alone and that effective help is available. Depression is a treatable condition, and seeking support is the first step towards feeling better.

Talking to your GP is often the best starting point. They can discuss your symptoms, explore treatment options, and refer you to specialist services if needed. Treatment might include talking therapies like cognitive behavioural therapy (CBT), medication, or a combination of approaches tailored to your needs.

A Kry GP can provide confidential support and guidance from the comfort of your own home, which many men find more accessible than traditional appointments.

### Small Steps That Make a Difference
Alongside professional support, there are practical steps that can help protect and improve your mental health:

Stay connected with friends and family, even when you don't feel like it. Regular physical activity releases mood-boosting endorphins. Limit alcohol, which can worsen depression and anxiety. Maintain a regular sleep routine. Talk about how you're feeling, whether to loved ones or a professional. Be patient and compassionate with yourself.

Looking after your mental health isn't self-indulgent; it's essential. Just as you'd see a doctor about a physical injury, your mental wellbeing deserves the same attention and care.

### Breaking the Silence
This Men's Health Month, let's challenge the idea that struggling means weakness. Real strength lies in recognising when you need support and taking steps to get it. Every conversation we have about men's mental health chips away at the stigma that keeps too many men suffering alone.

If you're worried about yourself or someone else, please don't wait. Reaching out today could change everything.

For comprehensive mental health information, support resources, and details on how to access professional help, visit Kry's mental health information and support page.

Dr Todd Green
Lead General Practitioner, Kry UK

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Men's Mental Health and Suicide Prevention

__By Dr. Milad Hilli, Kry GP and Menopause Specialist __

*This Menopause Awareness Month, it's time we talked honestly about the transition that affects 13 million women in the UK yet remains poorly understood by both patients and sometimes, even by healthcare providers. 
*
__The 10-Year Window You Didn't Know About 

Here's something that might surprise you: menopausal symptoms can begin up to 10 years before your final period. With the average UK menopause age being 51, this means women as young as 35 could start experiencing perimenopause symptoms.

Yet in my practice, I regularly see women whose symptoms have been dismissed, misdiagnosed, or attributed to stress, depression, or "just getting older." This needs to change. 

### The Symptoms Hiding in Plain Sight 

We all know about hot flashes, but the full spectrum of menopausal symptoms is vast and often unrecognised: 

Early warning signs (can start in your 30s): 

- Period changes (cycles 7+ days shorter/longer than usual)
- Increased anxiety or mood changes 
- Brain fog and word-finding difficulties 
- Disrupted sleep patterns
- Joint aches and morning stiffness 
- Dry eyes and skin 
- Heart palpitations. 

### Later symptoms: 

- Classic hot flashes and night sweats 
- Vaginal dryness and discomfort 
- Reduced libido 
- Memory issues 
- Severe mood swings 
- Weight gain around the middle. 

The tragedy? Many women endure these symptoms for years without realising they're connected to hormonal changes. 

### The Diagnostic Gap 

Blood tests for menopause are largely unreliable, especially during perimenopause when hormone levels fluctuate wildly. The diagnosis is primarily clinical, based on your symptoms and cycle changes. 

Yet according to recent UK research: 

- 44% of women waited more than a year for their perimenopause and menopause diagnosis [Womensgrid] 
- A third of women waited at least three years for their symptoms to be correctly diagnosed as menopause symptoms, while a further 18% visited their GP six times or more before receiving help [Newson Health research] 
- A 2020 survey by Mumsnet and Gransnet found that many respondents did not trust GPs to diagnose the perimenopause (39%) and the menopause (25%) correctly. 

This educational gap in healthcare is slowly improving, but women cannot wait for the system to catch up. 

### A Global Perspective on Menopause 

Interestingly, menopause experiences vary dramatically across cultures, highlighting how environment, diet, and societal attitudes influence this transition: 

__Japan:__ Japanese women report significantly fewer hot flashes, possibly due to soy-rich diets and cultural attitudes that view menopause as a natural, respected life stage. 

__Mediterranean cultures:__ Women consuming traditional Mediterranean diets rich in olive oil, fish, and vegetables report milder symptoms and better bone health post-menopause. 

__Western cultures:__ UK and US women report higher rates of severe symptoms, potentially linked to processed diets, sedentary lifestyles, and negative cultural messaging around ageing. 

__India:__ Traditional Ayurvedic approaches emphasise herbal remedies and lifestyle modifications, with menopause viewed as a transition to wisdom and spiritual authority. 

These cultural insights remind us that menopause doesn't have to be suffered through, it can be supported and even embraced. 

### The UK Reality Check 

Current statistics paint a concerning picture: 

- Three in five menopausal women are negatively affected at work according to a CIPD survey 
- 17% have considered leaving work due to lack of menopause support, with 6% actually leaving [Government 2024 progress report] 
- Only around 14% of menopausal women currently take HRT, though this varies dramatically by region - as low as 2% in some UK areas according to NCBI 
- BUPA research found that almost 900,000 women in the UK had left their jobs because of menopausal symptoms. 

Too many women are being failed during one of their most vulnerable life transitions. 

### Your Menopause Action Plan 

If you're 35+, start paying attention: 

1. Track your cycles - note any changes in timing, flow, or symptoms 
2. Monitor your mood - unexplained anxiety or depression could be hormonal
3. Listen to your body - joint pain, sleep issues, and brain fog aren't "normal ageing". 

### If you recognise symptoms: 

1. Keep a symptom diary - document everything for 2-3 months
2. Research your options - HRT isn't the only solution, but it's highly effective 
3. Seek specialist care - don't accept dismissive responses from healthcare providers. 

### Regardless of your stage: 

1. Prioritise bone health - weight-bearing exercise and adequate calcium/vitamin D 
2. Focus on heart health - cardiovascular disease risk increases post-menopause 
3. Build your support network - connect with other women experiencing similar journeys. 

### The Power of Preparation 

Menopause is not a disease to be cured, but a natural transition to be supported. Women who approach it informed and prepared report significantly better experiences and outcomes. 

The perimenopause years, from around 35-50, represent a crucial window for women to pause and invest in their long-term health. This isn't about anti-ageing; it's about optimising your health for the next 30-40 years of life. 

### Breaking the Silence 

Every month, approximately 13,000 UK women reach menopause. Yet it remains shrouded in silence, shame, and medical dismissal. This Menopause Awareness Month, let's commit to changing that conversation. 

Whether you're experiencing early symptoms at 35, navigating perimenopause in your 40s, or seeking support post-menopause, expert help is available. You don't have to guess your way through this transition or suffer in silence. 

Ready to take control of your menopausal journey? Book a consultation with a Kry clinician through the Kry app. Our clinicians provide personalised care and treatment options tailored to your needs. Download the Kry app today and take the first step towards feeling like yourself again. 

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