kry.co.uk > Your health > General health and seasonal

kry.co.uk > General health and seasonal > Header

General health

Are you always the one wrapped up when everyone else is in a t-shirt? Do you often have icy hands and feet? Everyone reacts differently to the cold, and some people feel it more often than others. 

[Cold intolerance](https://link.springer.com/article/10.1007/s00420-018-1327-2), also known as cold hypersensitivity, is when you’re exceptionally sensitive to cold temperatures. Sometimes, an intolerance to the cold may be a sign of underlying health condition or a side effect to medication. 

## What are the symptoms of feeling cold? 
If you feel persistently cold, you might also notice: 
- Icy hands and feet
- Persistent shivering
- Stiffness in your limbs
- Tingling or numbness in your hands, fingers, feet and toes 
- Feeling the cold when others aren’t

## What are the key causes of feeling constantly cold? 

### 1. Anaemia
Anaemia is a condition where you have fewer red blood cells to transport oxygen throughout your body than normal. As a result, it’s common to feel cold hands and feet as well as symptoms of: 
- Extreme tiredness
- Shortness of breath 
- Feeling weak and lethargic 
- Feeling faint or dizzy
- Headaches
- Pale or yellowish skin 

There are different types of anaemia, including [iron-deficiency anaemia](/your-health/a-doctors-guide-to-iron-deficiency-symptoms-causes/). If you suspect you’re anaemic, speak to a doctor who can do a blood test. 

Treatment for anaemia is usually dependent on its cause. For example, if your anaemia is caused by low iron, you may need to take an iron supplement. 

### 2. Extreme tiredness
You might notice that you feel cold after a bad night’s sleep. A lack of sleep can cause you to feel cold more frequently, this is because your internal temperature drops when you’re ready for sleep. 

So, if you’re awake when your body needs sleep, you’re more likely to feel cold. This is particularly true for [shift workers](https://www.shb.scot.nhs.uk/departments/occupationalhealth/documents/PracticalAdviceForShiftWorkers.pdf) – who often feel cold between 3am and 6am when the natural body clock is at its lowest. 

### 3. Underactive thyroid  
The thyroid plays an important role in regulating body temperature, energy and metabolism. If your thyroid isn’t functioning well or you have an [underactive thyroid](/medical-advice/underactive-thyroid/), you may develop cold intolerance.  

Other symptoms associated with an underactive thyroid include: 
- Weight gain
- Constipation 
- Tiredness
- Dry skin
- Brittle nails and thin hair
- Feelings of depression 
- Muscle aches and weakness 
- Loss of sex drive
- Heavy or irregular periods for women 

Speak to a doctor if you have symptoms and they may request a blood test to look at your thyroid function. 

### 4. Raynaud’s syndrome 
If your fingers turn white or a lighter colour when you’re cold or stressed, you might have a condition known as Raynaud’s syndrome. The condition mainly affects the fingers and toes, and causes blood vessels to narrow and constrict when you’re cold, depriving the tissues of oxygen. Other symptoms can include: 
- Pins and needles
- Numbness
- Pain in or difficulty moving the affected area 

Speak to a doctor if you suspect you have Raynaud’s and it’s affecting your daily life. 

## 5. Being underweight 
[Body fat insulates your body](https://www.ncbi.nlm.nih.gov/books/NBK541107/) and keeps you warm. The fat just under the skin – known as subcutaneous fat – acts as an insulator against the cold and helps preserve heat. Having a low body weight can increase your susceptibility to cold. 

When you dramatically lower your intake of calories, your body’s metabolism will slow down to preserve energy, and this can also cause you to feel the cold more. This happens in people who have anorexia. 

Similarly, it’s a good idea to speak to a doctor if you’ve experienced sudden weight loss. 

## 6. Peripheral arterial disease 
[Peripheral arterial disease (PAD)](/medical-advice/cardiovascular-diseases/peripheral-arterial-disease/) is a condition that restricts the blood supply to the legs. It’s caused by the build-up of fatty deposits on the walls of arteries, which is also known as atherosclerosis. It’s more common in people who smoke, have diabetes or have high cholesterol. 

The reduced blood flow can increase your sensitivity to the cold. It’s more commonly felt in the feet, but can affect other parts of your body. Other symptoms might include: 
- Numbness, weakness or pain in the legs after exercise
- Brittle toenails
- Hair loss on your legs
- Pale or blue skin on your legs 

If you’re always feeling cold and have cramps or recurring pain in your legs, speak to a doctor. 

### 7. Medication side effect
Certain medications can cause a sensitivity to the cold, particularly in your hands and feet. [Research](https://link.springer.com/article/10.1007/s00420-018-1327-2) suggests certain medications can damage nerves or obstruct circulation and make us feel colder. Medications associated with making you feel colder include:
- Beta-blockers
- Statins
- Antibiotics
- Immunosuppressants
- Hormone replacement therapy (HRT)
- Chemotherapy 
- Hormonal contraceptives 

If you’re experiencing side effects from any medication, always report this to a doctor and they can help to find alternatives. 

### 8. A virus or infection
Most of us know that the flu can give you temporary chills, and if you have a virus or infection you may feel shivery and cold and then hot. 

Your body temperature is regulated by a part of your brain called the hypothalamus. When you’re unwell, your immune system releases chemicals called [pyrogens](https://ccforum.biomedcentral.com/articles/10.1186/s13054-016-1375-5), which raise the body’s temperature and help fight infection. Pyrogens can also trigger a reflex, which can lead to severe chills and shivering. 

If you’re experiencing symptoms of an infection, a doctor can assess whether you need antibiotics or another treatment. 

## What can I do to feel warmer?
If you’re feeling constantly cold, it’s best to speak to a doctor to discover the root cause. However, there are some things you can do to help you feel warmer. 

### Keep moving 
Being physically active can generate additional heat because it causes your muscles to contract and boosts your circulation.

### Layer up
It sounds obvious but wearing multiple layers will help to trap warm air, which acts as an insulator.

### Get enough sleep 
Not only is [good sleep](/your-health/how-to-sleep-better/) essential for your body and mind to function effectively, but you’re less likely to experience cold intolerance if you get enough rest.

### Eat a balanced diet 
Some nutritional deficiencies, like a lack of iron or vitamin B12, are linked with feeling the cold, so it’s important to make sure you’re getting the nutrients your body needs.

### Avoid using alcohol to keep warm 
Alcohol can give you a false sense of warmth as it causes your blood vessels in the skin to expand, but it also draws heat away from your vital organs, making you feel colder. 

## When should I speak to a doctor? 
If you’re feeling extra sensitive to the cold, speak to a healthcare professional as a first step. They can help determine if there’s an underlying cause.

You should also see a doctor if you’re feeling cold with the following symptoms: 
- Unexplained weight loss
- Extreme tiredness 
- Numbness or tingling in your hands or feet
- Shortness of breath 
- Heart palpitations
- Leg pains after exercise  
- Low body weight and/or a concern about an eating disorder

__This article has been medically reviewed by Kry GP Dr Roshaan Saloojee.__


kry.co.uk > CTA > Feeling cold

Speak to a GP

kry.co.uk > Your Health > Why am I always cold?

Always feeling cold

Some people feel the cold more than others. But in some circumstances, there may be an underlying medical reason. Read on to discover the different causes. 

Meta info > Your Health > Always cold

Why am I always cold? | Kry UK

Kry.co.uk > H&L page > Medical review > Prostate exam

Dr Roshaan Salojee

Kry GP

General health and seasonal

Why am I always cold? 

Around [3 million people in the UK ](https://www.nhsinform.scot/illnesses-and-conditions/kidneys-bladder-and-prostate/urinary-incontinence)regularly experience urinary incontinence – which is when we accidentally leak a little pee on a regular basis. 

‘We know that as many as 1 in 5 women over the age of 40 have some kind of urinary incontinence, but unfortunately many don't ask for help - possibly due to embarrassment,’ says Dr Rhianna McClymont, Lead GP at Kry.

‘Treatment will depend on the type of female incontinence – from simple lifestyle changes, daily exercises to medication – and so it’s a good idea to speak to a GP about your symptoms as soon as you can.’

## Who can get urinary incontinence?

While this is a medical condition that can affect anyone, leaking urine and dribbling after urination is much more common in women. This is mostly because of the physical effects of childbirth and the menopause. 

In the UK, 3 million women have regular incontinence – which is about 4 in 10 women. Over half of cases involving bladder control for women are linked to stress incontinence. The second-most common type is urge incontinence.

Other less common forms of incontinence include:

- __Overflow incontinence__ - when you're unable to fully empty your bladder (this causes dribbling after urination)
- __Total incontinence__ – when your bladder can't store any urine at all (this also causes frequent leaking)

## What is stress incontinence?

Stress incontinence means you experience a leaking of pee from physical pressure on your bladder. This could happen from sneezing, coughing or exercise. It usually happens when your [pelvic floor muscles](/your-health/how-to-exercise-weak-pelvic-floor-muscles/) become weaker (the muscles you need to support and control your bladder).

1 in 4 women experience a level of stress incontinence at some point in their life, but incontinence in women tends to be more common with age.

## What is urge incontinence?

Urge incontinence is slightly different, and means that you have a much more sudden urge to pee, and feel like you’re not able to wait to use the toilet. If you find that you’re leaking urine before getting to the toilet when you have the urgency, this is a symptom of urge incontinence.

If you regularly experience urge incontinence, you’re likely to pee more often than normal. This is known as [urinary frequency](/your-health/urinary-frequency-constant-need-to-pee/) and can make you need to pee several times during the night as well as during the day. Some women may find that they’re leaking urine during sex too.

## What’s the main cause of stress incontinence?

‘Most of the time, stress incontinence is a result of weakened pelvic floor muscles. And this cause of leaking urine is most commonly found in women after childbirth,’ says Dr Rhianna McClymont.

‘The pelvic floor muscles wrap around the bladder and rectum, and naturally become weaker if a woman has had one or more vaginal deliveries.’ 

As well as childbirth, [pelvic floor muscles weaken with age](/your-health/how-to-exercise-weak-pelvic-floor-muscles/), especially after the menopause. Other risk factors include obesity, chronic [constipation](/medical-advice/digestive-problems/constipation/) and certain treatments for [prostate cancer in men](/your-health/prostate-cancer-a-doctors-guide/).

## How to treat stress incontinence

The most popular and effective stress incontinence treatment is [exercises to strengthen the pelvic floor muscles](/your-health/how-to-exercise-weak-pelvic-floor-muscles/). Around 6 in 10 people with stress incontinence can be completely cured or see a big improvement from this treatment. 

Simple lifestyle changes are usually recommended before considering medication or surgery. These are some of Dr McClymont’s top recommendations:

1. __Maintain a healthy weight__ 
If you’re overweight or obese, losing a modest amount of weight can make a huge difference to urinary incontinence (even just 5% of your body weight).

2. __Cut down or quit smoking__ 
As this is a habit that can cause you to cough more, it will inevitably make your incontinence symptoms worse.

3. __Get a referral to a local urinary continence service__ 
They can give tailored advice on treatments and [pelvic floor exercises](/your-health/how-to-exercise-weak-pelvic-floor-muscles/). And if you’re not seeing any improvement, they can give lots of advice on how to make your life easier and less stressful.

4. __Explore adaptations for your home__
It’s important to make it as easy as possible to get to the toilet quickly, especially if you’re less mobile. There are plenty of adaptations available like a handrail or a raised toilet seat that can help with incontinence.

## What’s the main cause of urge incontinence?

‘This type of incontinence happens when the bladder muscle becomes overactive, and squeezes out urine when you don't want it to. Doctors may refer to the condition as overactive bladder syndrome,’ says Dr McClymont.

Our bladder muscle should stay relaxed as it gradually fills up – and then when it’s about half full, you’ll start feeling the urge to pee. For people with urge incontinence, the bladder muscle sends a message to the brain that it’s full too early. And so the bladder starts contracting too early, which makes you feel like you need to pee urgently.

The actual cause of an overactive bladder is unknown, but can get worse with stress or after the menopause due to hormonal changes. There are also several common triggers like caffeine and alcohol. Less common causes of urge incontinence include nerve problems from brain damage or disease, or excessive bladder irritation that can develop after a severe [urinary tract infection (UTI)](/medical-advice/infections/urinary-tract-infection-uti/).

## Treating urge incontinence

Like with other types of urinary incontinence, a doctor will recommend similar lifestyle measures and pelvic floor exercises. If these don’t seem to help, they may suggest other options:

__[Bladder retraining](https://www.bladderandbowel.org/conservative-treatment/bladder-diary/)__ – a technique designed to help you hold more urine for longer periods of time (by gradually increasing the time between each visit to the loo), that’s shown to work well in around half of people with urge incontinence.

__Medication__ – often prescribed with bladder retraining to be more effective.

__Surgery__ – rarely used to treat urge incontinence, and as a last resort.

## 9 ways to prevent a leaky bladder

Here are 9 expert tips to start with to reduce the risk of peeing when we don’t mean to.

1.	Practice daily pelvic floor exercises
2.	Give up smoking
3.	Empty your bladder before any intense exercise
4.	Avoid lifting heavy objects
5.	Maintain a healthy weight
6.	Cut down on caffeine
7.	Cut down on alcohol
8.	[Drink plenty of water](/your-health/why-is-hydration-so-important-a-doctors-guide/)
9.	[Eat the right foods](https://www.bladderandbowel.org/news/eating-way-healthier-bladder-bowel/) including lots of fibre

## When to speak to a doctor

It’s important to speak to a healthcare professional about any type of urinary incontinence, even if you’ve not had the symptoms for very long.

‘Doctors regularly speak to people with urinary incontinence, and there are lots of things you can do to see an improvement. Try not to feel embarrassed, as this is the first step to finding a way to manage the problem,’ reassures Dr Rhianna McClymont.

Female incontinence or other bladder problems in women can usually be diagnosed after a consultation with a healthcare professional discussing your symptoms. If the symptoms are unclear, they may need to do a pelvic or rectal examination.

A doctor might suggest keeping a ‘bladder diary’ - making a note of how much fluid you’re drinking and how often you’re needing to pee. This can help to spot whether the symptoms have got any better or worse too.

__This article has been medically reviewed by Leap Kry GP, Dr Rhianna McClymont__


Speak to a GP about urinary incontinence

kry.co.uk > Your health > Urinary incontinence – A guide to coping with a leaky bladder

managing and treating stress and urge incontinence

A doctor’s guide to managing and treating stress and urge incontinence

Urinary incontinence – what a leaky bladder might mean | Kry UK

Kry.co.uk > medical reviewer

IMG 20200730 224911 865-33- 1 .jpg

Dr Rhianna McClymont

Lead GP at Kry

Urinary incontinence: a guide to coping with a leaky bladder

There are so many different ways that we express our sexuality and gender identity. This includes the level of sexual attraction you might feel towards other people. Being asexual (or ace) means that you generally experience little or no sexual attraction to others. But as with all types of sexuality, things aren’t usually simple.

Here, we answer the biggest questions on how asexual people tend to experience attraction and relationships, how you might know whether you’re asexual and how to be an ally to asexual people.

## The asexuality spectrum
Asexuality exists on a broad spectrum, so asexual people might experience other forms of attraction like romantic or emotional, and their attraction may be conditional on certain factors. 

### Grey-asexual
A grey-asexual (grey ace) person might experience sexual attraction very rarely or within specific circumstances. 

### Demisexual
Demisexual people tend to only experience sexual attraction after they’ve developed an emotional bond with someone.

## What does sexual attraction mean?

Sexual attraction is when you find someone sexually desireable and want to have sex with them. But there are many other different types of attraction that you can feel alongside or disconnected from sexual attraction, including:

__- Romantic attraction__
When you want romantic interactions with another person through expressing affection or holding hands.
__- Aesthetic attraction__
When you appreciate the appearance of another person or how they present themselves.
__- Sensual attraction__
When you have the desire to be tactile with someone in a non-sexual way, like through cuddling, caressing or kissing.
__- Emotional attraction__
When you’re attracted to someone’s personality and want to emotionally connect with them. 
__- Intellectual attraction__
When you’re drawn to what or how a person thinks – or someone’s intellect. You’ll likely want to engage in conversation or share ideas.

## How do I know if I’m asexual?

You may be asexual if you generally don’t feel a sexual attraction to others or want to act on sexual desires. However, our identities can exist beyond binary thinking – sexuality is a spectrum rather than a straight line. 

You may be on the asexual spectrum but feel partial sexual attraction to some people in certain situations, or you might want to explore romantic relationships without sex. Your feelings might also change over time. 

Being asexual isn’t the same as suddenly losing interest in sex or feeling a [dip in your libido](https://www.livi.co.uk/your-health/8-causes-of-low-libido-a-doctors-guide/). Similarly, feeling anxiety around sex, having a fear of intimacy and sexual dysfunctions (like [erectile problems](https://www.livi.co.uk/your-health/erection-problems-a-doctors-guide-to-getting-help/)) are different. If you feel that you need help or support in this area, you can always talk to a doctor or a therapist. 

If you’re curious about your sexuality or want to learn more, read our [LGBTIA+ glossary](https://www.livi.co.uk/your-health/lgbtqia-healthcare-glossary/) as a starting point.

## Is asexuality the same as celibacy?

Asexuality isn’t the same as celibacy. If someone is celibate, this means they’ve made a conscious decision not to have sex of any kind, despite potentially feeling sexual attraction to people. Sometimes people do this for religious reasons.

## How does asexuality and relationships work?

There’s a common misconception that asexual people don’t experience feelings of love or want romantic partners, but this isn’t always the case and being ace definitely doesn’t mean relationships are off the table. 

Love can be experienced in many different ways by different people, and ace people might feel that love isn’t just sexual or romantic.

## How can I be an ally to asexual people?

People’s lack of understanding and societal stigma can lead to a rejection or disbelief in asexuality. This means that aces may experience anxiety – especially around sex – as well as low mood, self-esteem and self-doubt. By being an ally to asexual people, you can help to make things easier for them. 

### Listen up
If someone comes out to you as ace, listen to them without making assumptions. Showing that you believe them, accept their relationship choices and are there to support them can be hugely validating. 

### Be respectful
Try not to ask intrusive questions or make assumptions about someone’s sex life – as you would anyone else. 

### Call it out
Being a good ally to anyone who identifies in the LGBTQIA+ spectrum means calling out any kind of homophobia, biphobia, transphobia or in this case acephobia when you see it.

It’s important to remember that however you feel and whatever your sexuality, this is unique to you. There’s no right or wrong and there’s always support available if you’re struggling.

kry.co.uk > CTA > Asexual

livi.co.uk > Your Health > Asexuality

What does it mean to be asexual

Whether you identify as asexual (ace) or want to be a better ally, here’s everything you need to know about what it means to be asexual and the asexuality spectrum

Meta information > Your Health > Asexuality

What does it mean to be asexual? | Kry UK

Kry.co.uk > H&L page > Medical review > Asexuality

Dr Harriet Bradley

Medical Director at Kry

What does asexual mean? 

Dealing with an eye twitch is annoying, but thankfully it’s usually harmless and goes away on its own. It might come on while you’re watching TV, working late or studying for an exam and feels like a small spasm affecting the upper or lower eyelid.

The most common type of eye spasm is [general myokymia](https://www.ncbi.nlm.nih.gov/books/NBK560595/), which is a temporary muscular twitch caused by tiredness, stress, or drinking too much caffeine. It can come and go, lasting for a few days or weeks at a time. 

Having a twitchy eye is usually nothing to worry about and you can help to relieve it by getting more rest. Here are the most common causes of eye spasms and what can help.

## 1. Stress
You might notice that your eye twitch comes on during times of [stress](https://www.livi.co.uk/medical-advice/mental-health/stress/), like when you’re preparing for a test or meeting a work deadline. [One study](https://www.researchgate.net/publication/299280237_The_Prevalence_of_Eyelid_Myokymia_in_Medical_Students) found that 2 in 5 medical students had eye twitches in the week before their exams. 

When you’re feeling under pressure, your body releases a stress hormone called adrenaline. Known as the ‘fight or flight’ hormone, it causes the pupils to widen to help you see potential threats. This tires the eye muscles and can make them twitch, which is why [reducing stress](https://www.livi.co.uk/your-health/how-to-stress-less-this-winter-a-psychologist-approved-toolkit/) often helps to ease the spasms. 

## 2. Tiredness
Being overworked or not sleeping enough are common triggers for eye twitches. Like the body and brain, your eyes need rest to recover. 

The ideal amount of sleep for most adults is between 7-9 hours of sleep a night. Avoiding late-night scrolling and watching TV in the evening will give your eyes a break, as well as practising bedtime hygiene to have a [more restful sleep](https://www.livi.co.uk/your-health/how-to-sleep-better/). 

## 3. Eye strain
We spend more time than ever using computers or devices. [One study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8123581/) found that people average at 4 hours of screen time a day outside of work, which is double the recommended limit.

It’s not clear why this can cause spasms, though it may be because our eyes are strained by focusing for a long time. As well as reducing screen time, it can help to apply a warm compress to your eyes to soothe them. 

## 4. Dry eyes
Certain products like make-up and harsh cleansers can irritate the eyes. Wearing contact lenses and staring at a screen for long periods can also irritate and dry our eyes and make them more susceptible to twitches and spasms.

You can use eye drops to help keep your eyes moisturised, and a pharmacist will be able to help advise you on products that won’t irritate them.

## 5. Too much caffeine 
Caffeine is a stimulant, and like adrenaline, it can trigger the eyes to become overstimulated and twitchy. 

Coffee, tea, energy drinks and soda all contain caffeine, and it’s best to drink no more than 2-4 caffeinated drinks a day. 

## 6. An eye condition

### Nystagmus 
This is a type of eye condition where the eyes move uncontrollably. Rather than feeling like a twitch or a spasm, it causes repetitive movements, such as the eyes flickering up and down, forward and back or in circles. Some people describe it as feeling like their eyes have a mind of their own. 

The condition affects less than [3 in every 1,000 adults](https://iovs.arvojournals.org/article.aspx?articleid=2164820). It can be caused by an eye injury, certain medications or using drugs and alcohol. 

### Neuromuscular conditions
Occasionally, eye spasms are caused by a neurological condition like blepharospasm or hemifacial spasm. Both are rare and the symptoms become much stronger than a gentle twitch. 

Your eyes may blink rapidly or close very tightly so that you can’t open them, or you may feel a tightness that spreads from your eyes to other parts of your face. If you’re experiencing these symptoms, speak to a doctor immediately.

Sometimes it can also be due to blepharitis or [conjunctivitis](https://www.livi.co.uk/medical-advice/infections/conjunctivitis/). 

## When do I need to worry about my eye twitching?

Though rare, sometimes eye twitching can be a sign of other conditions affecting the brain or nervous system, Parkinson’s disease, Tourette’s syndrome or [Bell’s Palsy](https://www.livi.co.uk/medical-advice/neurological-disorders/bells-palsy/).

If you’re experiencing any of the below symptoms, then speak to a doctor. They will be able to help identify the cause and find the best treatment.

- Spasms that affect other parts of the face or body
- Drooping on one side of the face
- Muscle stiffness or problems balancing

Similarly, if your eye twitch lasts longer than 3 months or it’s disrupting your life or bothering you a lot, then it’s best to speak to a doctor.

__This article has been medically reviewed by Dr Bryony Henderson.__


kry.co.uk >      article page  >   CTA exercise pregnancy

Livi.co.uk > Your health >  Why is my eye twitching?

Eye twitching

Eye twitches and spasms might be annoying, but they’re usually harmless. They can be triggered by stress, lack of sleep, and having too much caffeine. 

kry.co.uk > Meta information > Eye twitching

Why does my eye keep twitching? | Kry UK

kry.co.uk > Medical Reviewer

Dr Bryony Henderson

Why is my eye twitching?

Concussion is a short-term injury to the brain that tends to last for a few days or weeks. If you’ve had a bad bump to the head – or you’re with someone who’s had an accident – and are not feeling well, look out for [concussion](https://www.livi.co.uk/medical-advice/neurological-disorders/concussion/) symptoms. 

The majority of head injuries aren’t serious but knowing the red flag symptoms will help you know when to seek medical help for yourself or someone else.

## What are the key symptoms of concussion?
Here are the typical signs of a concussion, that can also be delayed concussion symptoms.
Mild concussion symptoms you may experience yourself:
- Headache or pressure inside your head
- Nausea or vomiting
- Dizziness or balance problems
- Double or blurred vision
- Light or noise sensitivity
- Feeling sluggish, confused or having problems concentrating

Signs of concussion in someone else:
- Appear stunned or dazed
- Can’t recall events immediately prior to or after the injury
- Move clumsily
- Exhibits personality or mood changes
- Answers questions slowly

‘Symptoms of a concussion usually show after a few minutes or hours of getting a head injury,’ explains Dr Rhianna McCylmont.

‘I often get asked about how long concussion symptoms should last, but they can vary hugely from person to person. Some people may not get any post-concussive symptoms for a few days or even weeks – and so it’s important to keep an eye out for anything unusual soon after the head injury.’

## When to call 999 and when to go to A&E?
If symptoms worsen a few hours after the initial head injury, there’s a risk that there’s a more serious brain injury so seek emergency medical assistance.

__Call 999 if they:__
- Haven’t regained consciousness
- Fell from a height that’s over 1m (or 5 stairs)
- Have a wound with something embedded
- Have neck or back pain
- Have numbness or weakness in a part of their body
- Are having problems with vision
- Are bleeding or vomiting profusely (especially bleeding from the ears)
- Are having a seizure
- Are struggling to keep their eyes open or staying awake
- Are having problems with understanding, talking, walking or balance
- Have a transparent liquid coming out of their ears or nose
- Have some bleeding or bruising around their ears
- Have a black eye with no obvious damage around the eyes

__Go to A&E if they__:
- Have lost consciousness then woken up
- Vomited after the injury
- Have a headache that’s resistant to painkillers
- Are having problems with memory
- Are experiencing changes in behaviour, like getting irritable
- Have a blood clotting disorder or take blood thinners
- Have had brain surgery
- Have been drinking alcohol or taking recreational drugs
- Are a child under 12 months of age

## How long does a concussion last?
Generally, the more severe the injury, the longer it takes to recover from a concussion. Most people recover within 2 weeks to 1 month. Some people take longer than average to recover, including older adults, those with prior concussion injuries and those with pre-existing neurological conditions

## What are delayed concussion symptoms?
Delayed concussion symptoms include headaches, dizziness, insomnia, irritability, anxiety, ringing in the ears or loss of concentration. If you’re not fully recovered after several weeks, you should see a doctor again to check for post-concussion syndrome.

## What is post-concussion syndrome?
Occasionally, concussion symptoms can cause some long-term problems. These side effects are known as post-concussion syndrome and include headaches, dizziness, memory problems, unsteadiness, depression, anxiety and unusual behaviour.

It’s best to speak to a GP if you still have post concussion symptoms after 3 months. They may be able to recommend treatment or can refer you to see a specialist.

## What are the stages of concussion recovery?
Everyone’s [recovery from a concussion](https://www.livi.co.uk/medical-advice/neurological-disorders/concussion/) will be slightly different, but there are several general stages most people experience.

__1. Acute phase__ – this happens immediately after the concussion, doctors recommend injury rest for 24–72 hours. This means getting sufficient sleep and reducing all activity. Anyone who has suffered a head injury shouldn’t be left on their own for at least 48 hours after the incident

__2. Gradual return to everyday life__ – engaging in vigorous exercise too quickly increases the risk of another brain injury. Try minimising screen time as much as possible and avoid driving anywhere.

You may experience symptoms during your recovery that don’t require medical help. These symptoms should resolve over time and include:
- Headaches
- Dizziness
- Nausea
- Disturbed sleep
- Irritability
- Fatigue
- Feeling anxious and tearful
- Sensitivity to light and/or sound

## Concussion in a child or baby
‘If a child or baby has had a minor head injury, I would always recommend speaking to a GP – or if the fall or knock was severe, take them to your nearest A&E to be checked for a concussion,’ says Dr McClymont.

‘Watch out for any strange behaviours, excessive tiredness, being sick or problems with their balance, appetite or movement,’ she says.

‘As it can be much harder to spot concussion symptoms in a child or baby than an adult, it’s best to get advice from a doctor straight away, rather than treat them at home.

Livi GPs may advise you to see a doctor face-to-face, rather than having a video appointment.

## Advice for preventing head injuries
Having repeated knocks to the head or multiple concussions can then lead to more serious problems.

‘Although getting a head injury or severe concussion isn’t always avoidable, there are a few lifestyle choices and measures you can take to reduce your risk of a serious head injury,’ suggests Dr McClymont.

- Wear the right protective clothing for contact sport like rugby or boxing
- Make sure there are people qualified in first aid to supervise contact sports
- Always wear a seat belt when driving or as a passenger
- Wear a helmet on a bicycle or motorcycle
- Keep your home and garden clear of slipping hazards, especially the stairs

## When should I speak to a doctor?
Speak to a doctor if you’re concerned about concussion symptoms or a head injury. Especially if:

- Your concussion symptoms have lasted more than 2 weeks
- You’re unsure whether it’s safe to return to work, school or sports
- You’re concerned about possible long-term side effects

Contact emergency services if you need urgent care.

__This article has been medically approved by Livi Lead GP Dr Rhianna McClymont__

kry.co.uk > Speak to a GP about concussion symptoms > CTA

Speak to a GP about concussion symptoms

Livi.co.uk > Your health >  What to do if someone is showing concussion symptoms

Concussion

Dr Rhianna McClymont shares the expert medical advice on spotting the signs of concussion and when emergency treatment is needed

Kry.co.uk > Your health > What to do if someone is showing concussion symptoms

What to do if someone is showing concussion symptoms | Kry UK

kry.co.uk > medical reviewer

What to do if someone is showing concussion symptoms

Exercise, along with diet and medication, is one of the best ways to control [hypertension](/medical-advice/cardiovascular-diseases/hypertension/), also known as high blood pressure. Being active comes with lots of benefits, including:

- Supporting weight loss
- Strengthening your heart, lungs and arteries
- Improving your overall health 

[Research](https://pubmed.ncbi.nlm.nih.gov/23550511/) has shown that blood pressure can drop as much as 4% when you start exercising.

It’s natural to feel a little nervous about starting to exercise if you’ve been diagnosed with a condition like high blood pressure. Here’s what you need to know to get started. 

## 1. Check your levels or ask your doctor first 

It’s usually safe to exercise as long as your [blood pressure levels](/your-health/are-my-blood-pressure-levels-healthy-a-doctors-guide/) are within a certain range. 

If your [blood pressure](https://www.bloodpressureuk.org/your-blood-pressure/how-to-lower-your-blood-pressure/healthy-living/exercise-physical-activity/) is between 90/60mmHg and 179/99mmHg, you can go ahead safely with a workout. If you aren’t sure what your numbers normally are, or if they’re higher or lower than this, you should speak to a doctor before starting to exercise.

## 2. Focus on aerobic activities like running or cycling

Most [studies](https://pubmed.ncbi.nlm.nih.gov/26787705/) on exercise and high blood pressure have found that activity that gets your heart pumping gives the best results. At this level, you might feel more out of breath, start sweating and feel warm. This aerobic exercise includes running, cycling, swimming, dancing and rowing. The most important thing is to find an activity you enjoy and can do regularly so that you stay motivated to exercise.

Activities like gentle weightlifting and strength training are still safe and beneficial for your health, so long as your blood pressure is well controlled. 

You should avoid lifting heavy weights, as it can put a strain on your heart – which could be dangerous if your readings are already high. 

## 3. Slowly build up to 30-60 minutes of exercise a day

The recommended amount of activity for controlling blood pressure is 30 minutes of medium-intensity exercise 5 times a week (or 150 minutes per week).

This can sound like a lot when you’re first getting started, but you don’t have to hit this goal straight away. Think of it as a target to work up to, since it’s best to avoid sudden and large increases in activity if you have high blood pressure. 

An easy way to tell if you’re exercising at medium intensity is to try talking out loud. While you should feel a little bit sweaty and like your heart is beating faster, you should still be able to speak. If you’re completely out of breath, it’s a sign you should cool things down a bit. 

## 4. Go for a ‘little and often’ routine 

Getting more active doesn’t need to be all or nothing. You can break up the exercise into 10-minute chunks to help you [fit more activity into your daily life](/your-health/how-to-fit-exercise-into-your-daily-life/). 

For example, instead of exercising for 30 minutes at once, you could go for a 10-minute walk or jog 3 times a day. It all adds up and has the same beneficial effect on controlling your blood pressure and losing weight. 

## 5. Always warm up and cool down 

Stretching and warming up the muscles before and after exercise will keep you from getting sore or injured so you can stick to your activity goals. Plus, it’s a good way to build up your confidence before a workout if you’re feeling nervous about the effects on your blood pressure.

You could try:
- Taking a speedy walk
- A gentle activity like yoga or stretching
- Following a warm-up YouTube tutorial

The trick to cooling down is to stay gently active until you have caught your breath and feel your body temperature and heart rate coming back to normal. 

## 6. Find a buddy

If you feel worried about exercising with high blood pressure, it could be helpful to have some company during your workout. This is also a great way to stay motivated because other people can help you stick to your goals. 

It doesn’t have to be a competitive sport – you could consider joining an exercise or dance class or finding a local walking group, for example. There are lots of online groups that offer motivation when you first get started, too. 

## 7. Pair your exercise with other healthy choices

Being active works best for managing high blood pressure when combined with other healthy choices, such as:

- Drinking less alcohol 
- [Quitting smoking](/your-health/giving-up-smoking-what-help-is-available/)
- Cutting down on salty food
- Avoiding food with high cholesterol or saturated fats
- Reducing caffeine 

Not only can these help control your blood pressure, but they will also benefit your overall health and reduce the risk of related conditions like heart disease. 

## 8. Make more active choices throughout the day

We tend to live less active lifestyles today and most people spend a lot of their time sitting down. [Evidence](https://www.ahajournals.org/doi/10.1161/CIR.0000000000000440) suggests that this sedentary lifestyle contributes to hypertension, cardiovascular disease and diabetes, even if you do a daily workout. 

Look for daily moments where you could make a more active choice, like:

- Getting up from your desk and moving around regularly
- Choosing the stairs instead of the lift 
- Going for a walk on your lunch break or during phone calls
- Parking further away from your destination

Just like regular exercise, any increase in your activity positively impacts blood pressure control.

## 9. Watch out for warning signs like chest pain

Most people with high blood pressure can exercise safely, but it’s good to know the signs to watch out for. 

Stop exercising if you:
- Have chest pain or tightness
- Feel dizzy or faint 
- Have shortness of breath 

If you don’t start to feel better within a few minutes of stopping exercise, you should contact the emergency services. It could be a sign of hypertensive crisis or a [heart attack](/your-health/how-to-spot-the-signs-of-a-heart-attack/). 

## When should I see a doctor about high blood pressure? 

You can usually get your blood pressure checked at a pharmacy, at the doctor’s or at home if you have a device. 

Book an appointment to speak to a doctor if:

- Your blood pressure is higher than normal 
- You’re worried about managing your blood pressure
- You’ve been having chest pain, dizziness or breathlessness

__This article has been medically reviewed by Dr Bryony Henderson, Lead GP at Kry.__


kry.co.uk  >    article page   >    CTA

Speak to a GP about giving blood

kry.co.uk > Your health > Exercising with high blood pressure

Exercising with high blood pressure

It’s safe to exercise with high blood pressure as long as you take a little care. Here are 9 tips to help you get moving and manage hypertension confidently. 

kry.co.uk > Your health > Meta information > Exercising with high blood pressure | Kry UK

7 tips for exercising with high blood pressure | Kry UK

9 tips for exercising with high blood pressure

Ever walked into a room and forgotten what you’ve come in for? Or turned your house upside down when you’ve misplaced your keys? Everyone experiences memory lapses from time to time.

Although memory loss can occur at any age, forgetfulness and finding it harder to recall and learn information is a fairly common part of ageing, due to the [changing function and structure of the brain](https://www.nia.nih.gov/health/how-aging-brain-affects-thinking). [Research](https://www.bmj.com/press-releases/2012/01/05/cognitive-decline-can-begin-early-age-45-warn-experts) suggests cognitive decline can start as early as 45. 

But some aspects of memory loss are due to other causes, including anxiety, depression or stress, lack of sleep, certain medications or nutritional deficiencies. Sometimes, it may be due to a more serious condition, like [dementia](https://www.nia.nih.gov/health/do-memory-problems-always-mean-alzheimers-disease). 

The good news is that there are ways to sharpen your memory. Read on to discover how.

## 1. Play brain games and learn new things

When it comes to brain health, [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3934012/) suggests that engaging in mentally stimulating activities is important in preventing memory loss and keeping your mind sharp. 

Challenging your brain and learning new skills can help stimulate changes in your brain, including the formation of new connections between your neurons (nerve cells). This is also known as [neuroplasticity](https://www.frontiersin.org/articles/10.3389/fpsyg.2017.01657/full). 

Protect your brain by regularly engaging in mental activities, known as brain training. Do a crossword puzzle, put together a jigsaw or play Sudoku. There’s [evidence](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4055506/) to suggest brain-training games can reduce the risk of dementia. One  also found that learning a new language can slow down age-related changes in the brain. 

## 2. Stay physically active

It’s no secret that staying physically active is beneficial for your body, but [research](https://alz-journals.onlinelibrary.wiley.com/doi/abs/10.1002/alz.12530) shows that regular exercise can also keep your brain young by boosting levels of useful proteins. Known as synaptic proteins, these help the brain to function effectively and protect against cognitive decline.

One [study](https://www.pnas.org/doi/abs/10.1073/pnas.1015950108) also found that aerobic exercise increases the size of some areas of the hippocampus, which is a part of the brain involved in learning and memory formation. Another [study](https://bjsm.bmj.com/content/52/3/154) found that doing moderate exercise several times a week for 45 minutes was the best way to prevent cognitive decline in those aged over 50. 

Find a type of exercise you enjoy – whether that’s walking instead of driving or engaging in hobbies that demand movement, like gardening or dancing – and [try to fit it regularly into your routine](https://www.livi.co.uk/your-health/how-to-fit-exercise-into-your-daily-life/).

## 3. Load up on foods containing omega-3

Eating a healthy diet not only reduces your risk of developing conditions like heart disease and diabetes, but it can also help to keep your memory sharp and prevent cognitive decline. There’s [mounting evidence](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/) supporting the link between our diet and brain function. 

If you’re looking to eliminate brain fog, improve your memory and prevent cognitive decline, try to include foods containing omega-3 fatty acids in your diet. Foods containing omega-3s, like salmon, tuna and other fish, contain docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are vital for [brain development and function](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4404917/) throughout all stages of life. 

## 4. Dedicate some time to daily meditation 

As well as relieving [stress](https://www.livi.co.uk/your-health/physical-signs-of-stress-on-the-body/), mediation has also been found to [improve memory](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4895748/) and even increase your [grey matter](https://pubmed.ncbi.nlm.nih.gov/33299395/), which refers to areas throughout the brain where nerve cells (known as neurons) are concentrated.

One [18-year analysis](https://www.tandfonline.com/doi/full/10.1080/13554794.2020.173) of a Buddhist monk’s mind found that daily, intensive meditation slowed the monk’s brain ageing by as much as 8 years compared to those who didn’t practise it. 

The good news is that you don’t have to have the discipline of a Buddhist monk to feel the benefits, because it’s something everyone can do. Try a short 5-minute guided meditation during the day or before bed to help you relax. 

## 5. Aim to get a good night’s sleep each night 

[Sleep](https://www.livi.co.uk/your-health/how-to-sleep-better/) plays an essential role in memory consolidation through the strengthening of the brain’s neural connections – while a [lack of sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3413705/) negatively impacts your memory.

[Research](http://learnmem.cshlp.org/content/6/2/77.full) even suggests that undisturbed rest – where you do nothing for 10-15 minutes – could significantly improve your memory. 

Create a relaxing evening routine to [help you fall asleep](https://www.livi.co.uk/your-health/how-to-sleep-better/), and aim to get around 7 or 8 hours of shut-eye each night. 

## 6. Make ties with family and friends a priority 

Taking part in social activities and connecting with others can improve your memory, while social isolation and loneliness can impair brain cognition and function. 

One [study](https://pubmed.ncbi.nlm.nih.gov/29367402/) found that people with a busier social life have more volume in the amygdala region of the brain, which helps to form memories. 

As you get older, stay connected with friends and family and make social networks a priority. Join a class or club based on your interests and engage in the community. 

## When should I speak to a doctor? 

If your memory is affecting your day-to-day life or you’re feeling concerned, make an appointment to speak to a doctor. You should also see a doctor if:

- You’re getting more forgetful 
- You have difficulty concentrating and feel confused 
- You struggle to find the right words or follow a conversation 
- You’re experiencing mood changes 

__This article was medically reviewed by Dr Bryony Henderson, Lead GP at Livi.__


Kry.co.uk > How to help someone with depression > CTA 

livi.co.uk > Your health > 6 smart ways to improve your memory

How to improve your memory

If you’re looking to keep your brain sharp, here are some research-backed ways to improve your memory and look after your thinking skills

kry.co.uk > Your health > Meta information > Smart ways to improve your memory | Kry UK

6 smart ways to improve your memory | Kry UK

6 smart ways to improve your memory 

Donating blood can be a lifeline to someone in need. It’s estimated that one blood donation can save up to 3 lives. While there’s no doubt saving a life is the biggest positive impact you can make, donating blood can come with even more benefits.

## What are the benefits of donating blood?

### You’ll be giving back to your community
A lot of people donate blood simply because it feels good to help others. [Research has found that altruism](https://journals.lww.com/asaiojournal/Fulltext/2001/01000/Altruism_and_the_Volunteer__Psychological_Benefits.2.aspx), or helping other people, can boost your mental health too.

### It may benefit your cardiovascular health
Regularly giving blood may be linked to a lower [risk of cardiovascular disease](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3663474/).

## Who can give blood?

You can give blood if you’re:
- Generally healthy
- Between the ages of 17 and 65
- Weigh at least 50kg and under 158kg
- Meet all the donor eligibility criteria, which will be checked when you donate

## Who can’t give blood?

There are some things that might prevent you from donating blood, such as if you have: 
- A history of cancer
- Some heart conditions
- HIV
- Had an organ transplant
- Hepatitis B or C
- Injected some non-prescribed medicines
- Received blood, platelets, plasma or any other blood products after 1 January 1980 

You may have to wait to give blood if:
- You feel unwell
- You’re pregnant or recently had a baby
- You’ve recently had a tattoo or piercing
- You’ve travelled to and from certain countries
- You’re waiting for a diagnosis for some medical reasons
- You’ve taken pre-exposure prophylaxis or post-exposure prophylaxis in the past 3 months
- You’ve had sexual contact with a partner who is positive for an STI

## What happens at the blood donation appointment? 

### Before

It’s important to confirm that you’re fit and healthy to give blood, so some questions may be asked depending on what you’ve written on your Donor Safety Check form. Sometimes you may be asked to see a nurse before you can donate.

If all is well, you’ll be checked to make sure you have enough haemoglobin. A small drop of blood will be taken from your finger. This is put in a solution and the time it takes to drop to the bottom will show the team whether you can give blood. If the drop takes too long to sink, you’ll be offered further testing with a machine that gives a numerical haemoglobin value. 

### During

If everything is looking healthy, you’ll be taken to a donation chair. A needle will be placed in your arm and your blood collected. To encourage the flow of blood, a cuff will be placed on your arm and you may be advised to do some applied muscle tension exercises to make the flow even easier. 

A full donation of blood is 470ml and the machine will automatically stop when it reaches this level. The needle will be removed and a dressing put on top. It’s a good idea to keep pressure on the dressing to encourage healing. 

### After

You’ll be offered a drink and a snack following your donation. You’re encouraged to wait a short period of time before leaving to ensure you’re feeling well. If you’re feeling unwell at any point, alert a member of staff and they can help you. 

## What are the different blood types?

There are [4 main blood groups](https://www.blood.co.uk/why-give-blood/blood-types/), based on the antigens found on your blood cells: A, B, O and AB.

Your blood type will also be categorised as positive or negative based on whether a protein called an Rh antigen is found on the surface of your blood cells. This makes 8 different blood types in total: 

- A positive: 30% of people, the second-most common blood type
- A negative: 8% of people, the universal platelet type
- B positive: 8% of people, one of the rarest blood types
- B negative: 2% of people, one of the rarest blood types
- O positive: 35% of people, the most common blood type
- O negative: 13% of people, the universal donor type
- AB positive: 2% of people, one of the rarest blood types
- AB negative: 1% of people, the rarest blood type

### What blood type is the universal donor type?

O negative is the universal donor type, meaning it can be used in transfusions for everyone, no matter their blood type. 

### How do I know my blood type?
You’ll find out your blood type after your first blood donation. 

## Where does your blood go when you donate?

Giving blood helps people who:
- Have suffered a serious injury
- Have a condition like anaemia, cancer or a blood disorder
- Are having an operation or transplant

After you donate blood, it’s usually separated into its different components, such as red blood cells, platelets and plasma. This allows people to receive the specific component they need. 

## How much blood is taken?

The average person has nearly[ 5 litres of circulating blood](https://pubmed.ncbi.nlm.nih.gov/30252333/). The volume of blood taken is usually 470ml, which is less than 10% of your total blood volume. It only takes around 36 hours for your body to replace the blood you donated.

### How do I donate blood?
You can register to give blood at[ https://my.blood.co.uk/preregister](https://my.blood.co.uk/preregister). Men can give blood every 12 weeks and women can give blood every 16 weeks. We’d encourage you to donate as often as you can. 

__This article was medically reviewed by Bryony Henderson, Lead GP at Kry.__ 


Kry.co.uk > Your health > What are the benefits of giving blood?

What are the benefits of giving blood?

Giving blood saves and improves lives, but there are even more reasons to roll up your sleeves. What are the other benefits of donating blood?

What are the benefits of giving blood? | Kry

kry.co.uk > General health and seasonal > Articles 

Kry UK

Kry is Europe’s leading digital healthcare provider. We combine digital technology with clinical expertise to help NHS services and health insurers solve the biggest challenges in healthcare.