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Health information, articles, news and advice for NHS patients.

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Your health | KRY

If you find yourself with an itchy throat after eating during hay fever season, you may be experiencing oral allergy syndrome (OAS), also known as pollen-food allergy syndrome. OAS is linked to [hay fever](/medical-advice/allergies-intolerances/hay-fever/) because some foods have a very similar protein formation as the pollen you’re allergic to.

## What’s cross allergy?
If you’re allergic to something, like pollen, it means your body has developed a hypersensitivity to it. When you’re exposed to the substance you’re allergic to, you get symptoms because your immune system is overactive.

Sometimes [the immune system](/your-health/how-the-immune-system-works/) has difficulty distinguishing between certain substances around us, which can lead to cross-allergy. Cross-allergies happen when your body reacts to different substances to the one you’re actually allergic to because the different substances contain similar allergens.

## What’s oral allergy syndrome?
Oral allergy syndrome is a common type of cross-allergy. Around 90% of people with a birch pollen allergy also have OAS and may experience problems in their mouth and throat. The symptoms often appear within 15 minutes of eating a triggering food and go away on their own after a few minutes. OAS usually develops in later childhood and teenage years.

## What are the symptoms of oral allergy syndrome?
Oral allergy syndrome typically affects the mouth and throat.
Common symptoms include:
- An itchy throat and tingling in your mouth
- Redness and swelling of your lips, tongue and throat
- Scratchy throat and difficulty swallowing

In rare cases, oral allergy syndrome can lead to anaphylaxis, which is a severe and potentially life-threatening allergic reaction. Symptoms of anaphylaxis include difficulty breathing, [low blood pressure](/medical-advice/cardiovascular-system/low-blood-pressure/) and loss of consciousness. If these symptoms arise, call 999 and [follow the steps to treat anaphylaxis](/medical-advice/allergies-intolerances/anaphylaxis/). 

## Which foods react with pollen to cause oral allergy syndrome?
Here are some of the main pollen allergies and the foods that may cause cross-reactivation.

### Tree pollen allergy
If you’re allergic to birch pollen, you may get symptoms from eating:
- Apricots
- Hazelnuts
- Strawberries
- Kiwi (or other exotic fruits)
- Cherries
- Almonds
- Carrots
- Nuts
- Peaches
- Plums
- Potatoes
- Pears
- Celery
- Apples

### Grass pollen allergy
If you’re allergic to grass, you may get symptoms from eating:
- Tomatoes
- Melons
- Peaches
- Beans
- Green peas
- Lentils

### Weed pollen allergy
If you’re allergic to ragweed, you may get symptoms from eating:
- Bananas
- Melons
- Kiwis
- Cucumbers
- Courgettes

## 6 tips to manage oral allergy syndrome
Managing oral allergy syndrome can be tricky, but you can try these strategies to help reduce the chance of a reaction:

1. Avoid exposure to pollen if you have hay fever, by staying indoors during peak pollen times and keeping your windows closed
2. Carry an epinephrine auto-injector if your allergy causes anaphylaxis. Your doctor will be able to advise if this is necessary
3. Keep a food diary to identify the foods that trigger your symptoms. You can use this information to develop a personalised diet plan
4. Make sure you cook any triggering foods as many of the proteins that cause oral allergy syndrome are sensitive to heat. Cooking can break down the proteins, reducing the likelihood of a reaction
5. If you’re at a restaurant, ask a member of staff for information on allergens
6. Help relieve your symptoms with over-the-counter allergy medication, like an antihistamine, and see a GP if this doesn’t help your symptoms.

## How can Kry help?
If you or your child has a cross-allergy and it’s not helped by over-the-counter medicines, seek medical advice. Kry GPs can help with hay fever and cross-allergies.

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kry.co.uk > Article page > Why does hay fever give me an itchy throat? (Oral allergy syndrome)

Pollen featurecollection 1400x800-1

Itchy throat after eating during hay fever season? You may have oral allergy syndrome (OAS). Learn the foods that trigger OAS and how to prevent symptoms.

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Why does hay fever give me an itchy throat? | Kry UK

kry.co.uk > medical reviewer

Dr Bryony

Dr Bryony Henderson

Lead GP at Kry

Pollen

Why does hay fever cause an itchy throat? The link between pollen and oral allergy syndrome

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Bleeding in between your periods is common and usually not something to worry about. But what exactly does it mean?

‘Spotting is very light vaginal bleeding that happens outside of your regular periods,’ says Dr Rhianna McClymont. ‘You might only notice blood on your toilet roll or underwear, and it doesn’t usually require a tampon or pad for protection.’ 

## How long does a period last?

‘A period bleed is your typical menstrual cycle bleed, which normally lasts about 5 days,’ says Dr McClymont. ‘Most people have a regular bleed approximately every 28 days, although some people naturally have a [more irregular cycle](/your-health/what-causes-heavy-or-irregular-periods-a-doctors-guide/).

‘It’s common for a few days of this bleed to be a heavy flow of blood and a few days to be very light bleeding at the end of your period. Spotting, on the other hand, is bleeding in between your menstrual cycle bleeds.’

## So, what causes bleeding between periods? 

There are a number of reasons why you might experience spotting, and some of them aren’t necessarily a cause for concern. It’s always a good idea to talk to a doctor about spotting that’s new and unusual for you.

### 1. Starting a new hormonal contraception
‘Spotting isn’t uncommon when you start a new hormonal [contraception](/medical-advice/sexual-health/contraception/),’ says Dr McClymont. ‘Usually, this spotting stops spontaneously after a few weeks or months.’ It’s also common to experience spotting if you miss a dose of the contraceptive pill. 

‘However, if you’re experiencing new spotting that’s developed after you’ve been using a contraceptive for a few months, when you haven’t previously experienced bleeding between periods, and when you haven’t missed any doses, you should speak to a doctor,’ adds Dr McClymont.

### 2. STIs
‘[Sexually transmitted infections](/medical-advice/sexual-health/stis/) can cause spotting,’ says Dr McClymont. ‘There may be other accompanying symptoms such as vaginal discharge, pain while peeing or abdominal pain, too.’ 

### 3. Pregnancy
‘Spotting in pregnancy is also common,’ says Dr McClymont. ‘This usually happens during early pregnancy – around the time of implantation and during the first trimester. 

‘If the spotting develops into a heavier flow or is accompanied by [abdominal or pelvic pain](/your-health/what-causes-lower-abdominal-pain-in-women/), you should talk to a doctor as this may be an indication of a miscarriage.’

### 4. Ovulation
Some of us experience spotting mid-cycle, around the time of ovulation. ‘This is usually very light spotting for a short time and can be identified if you’re tracking ovulation within your cycle,’ says Dr McClymont.

### 5. Fibroids and polyps
‘Both [fibroids](/medical-advice/gynaecology/fibroids/) and polyps can cause spotting,’ says Dr McClymont. ‘This may be accompanied by heavier periods, or in some cases pelvic pain, but many people get no other symptoms.’

### 6. Problems with the cervix
If you ever experience spotting after having sex, be sure to speak with a doctor – it can be a sign that there could be a problem with the cervix. 

‘Often, changes with the cervix are completely benign. For example, an ectropion is when a growth of fragile cells that normally reside on the inside of the cervix move to the outside. These cells can bleed easily, particularly after sex,’ Dr McClymont explains. 

### 7. Gynaecological cancers
Gynaecological cancers affecting the cervix, vulva or lining of the womb can cause spotting, which is why you should always take spotting that’s unusual for you seriously. 

If you have:
- Bleeding between periods
- Spotting after sex
- Spotting after you’ve gone through the [menopause](/medical-advice/endocrine-system/menopause/)
- New spotting after being stable on hormonal contraception or [HRT](/your-health/what-is-hrt/) for a while
- A non-healing rash or ulcer in your vulva or vagina
- Persistent vaginal itching or pain
- Anything else that concerns you in your genital region

...then it’s important to get this reviewed by a doctor.

## What if I’m nervous about discussing spotting with my GP? 

It’s natural to feel embarrassed or nervous about the thought of a genital exam, but there’s no need, Dr McClymont reassures. ‘Spotting is a common problem to discuss with a doctor,’ she says. ‘It’s important to remember that having an examination can help set your mind at rest and avoid long-term health problems.’

Dr McClymont also stresses the [importance of having a cervical screening ](/your-health/what-happens-during-a-cervical-smear-test-how-to-prepare-and-what-to-expect/)test. ‘This will not be done as an investigation for spotting as it’s a screening test only, but it’s important to attend whenever you’re called to catch problems with the cervix early.’

__This article has been medically approved by Dr Rhianna McClymont, Lead GP at Kry.__


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Kry.co.uk > Your health > What’s causing my spotting in between periods?

What’s causing my spotting in between periods?

What is spotting, what causes it and when might you talk to a doctor about it? Get expert advice from a Lead GP at Kry

 What causes spotting between periods? | Kry UK

What's causing my bleeding between periods?

If you feel uncomfortable about the idea of being vulnerable, you’re not alone. We often love it when people are open and honest with us, but can find it difficult the other way around. 

Although being vulnerable isn’t always easy, it's a powerful tool to support personal growth. [Research suggests](https://www.tandfonline.com/doi/abs/10.1080/152988602317319320) that vulnerability is essential to satisfying our human need to build connections and maintain close relationships. Here’s everything you need to know about vulnerability.

## What is vulnerability, exactly?
Emotional vulnerability is about letting yourself be seen and known for who you truly are, instead of how you might prefer to be perceived.

It means being open and honest about your own feelings, thoughts and needs, and vulnerable to the emotions and reactions of others. 

‘Vulnerability is an important aspect of building trust and closeness in all kinds of relationships, allowing for deeper connections and better awareness of yourself and others,’ says Miranda.

## How can vulnerability improve mental health?
[Research](https://openaccesspub.org/ijpr/article/999) has shown that bottling up thoughts and feelings is associated with higher levels of physical and mental health problems. 
Being vulnerable can have a really positive impact on mental health because when we open up we can find a sense of relief and release.

It can also help reduce the stigma surrounding [mental health](/mental-health/) struggles and encourage others to seek help, providing a sense of community, understanding, hope and support for those who are going through similar experiences.

‘Vulnerability allows us to connect with others on a deeper level and can help us to feel less alone. It can also lead to developing healthier relationships, which in turn can significantly improve your overall wellbeing,’ says Miranda.

## Why is it sometimes hard to be vulnerable?
‘Being emotionally vulnerable can feel scary for some people. It means opening up to others and sharing personal thoughts, feelings and experiences that may be painful to expose. It can also put you in a position where you feel you can get hurt,’ Miranda explains.

There are several barriers that can make it difficult to be vulnerable. Some of the most common include:
- Fear of rejection
- Fear of judgement
- Lack of trust
- Past [trauma](/your-health/what-is-trauma/)
- A belief that vulnerability is a sign of weakness
- Societal pressure to live up to a certain image or to be self-sufficient

‘It’s completely normal if you find it hard to be vulnerable or feel like it just doesn’t suit you. Feeling vulnerable naturally triggers our anxiety response and our fight or flight survival mode, making us avoid feeling vulnerable because we see it as a threat,’ says Miranda.

## How do I know when it’s the right time to be vulnerable?
It’s important to trust your instincts when you decide when to share personal things with others. It's generally best to be vulnerable with someone you trust – someone who’s shown they can be supportive and understanding.

It's also important to consider the context and the level of vulnerability you’re comfortable with. Know your boundaries and think about the environment you’re in. Does it feel like the right time and place to share?

Remember to take the time to reflect on your own feelings and needs before sharing with others. If it doesn’t feel right to talk to people you know, [talking to a therapist](/your-health/is-talking-therapy-for-me/) can help.

## 6 myths about vulnerability
### 1. Vulnerability is a sign of weakness
To be vulnerable, you need to be able to be honest with yourself and others, and be open to the possibility of hurt. For these reasons, vulnerability actually takes a great deal of courage and strength.

### 2. Being vulnerable means exposing all of your secrets
You don’t need to share every detail of your life with each person you meet. Vulnerability is about sharing the right information with the right person.

### 3. People will take advantage of your vulnerability
Being vulnerable is not an invitation for people to take advantage of you. It's about building trusting, healthy relationships and connecting with others on a stronger level, rather than opening yourself up to manipulation or exploitation.

### 4. Vulnerability is only necessary with a partner
You’ll discover the benefits of being vulnerable in all types of relationships, not just romantic ones. It can lead to deeper connections and understanding in friendships, family relationships and even professional relationships.

### 5. Vulnerable people are emotionally unstable
Being vulnerable doesn’t mean you don’t have a hold on your emotions. It means you’re open and honest about your emotions in times that matter, allowing yourself to be fully understood. Vulnerability is often a sign of emotional intelligence and increased self-awareness.

### 6. Men shouldn’t be vulnerable
‘Many men struggle with vulnerability due to the belief that they should be strong, stoic and self-reliant,’ Miranda explains. ‘These beliefs can lead men to feel isolated and unsupported. It's important for men to challenge their own and others' expectations, express emotions in a helpful way and find healthy role models.’

Therapy can be a helpful way to learn how to trust, and express emotions in a healthy way to a non-judgemental professional.

## A psychologist’s advice on how to be vulnerable
### Practise self-awareness
Take some time to reflect on your feelings. Try to understand why you feel the way you do and how you react to different situations. This will help you become more in tune with your own emotions, which will make it easier to share them with others.

‘Journaling is a great way to become more self-aware,’ says Miranda. ‘If you track how you feel you can improve your mood by recognising triggers and learning better ways to manage them. It gives you a way to prioritise problems, fears and concerns, identify negative patterns and develop positive self-talk and behaviours in response to challenges.’

### Communicate openly and honestly
Share what’s on your mind with people you trust, even if things are difficult to express. Talking honestly allows you to:
- Have new experiences
- Feel less alone
- Better understand your problems
- Learn and develop more helpful ways of dealing with difficult feelings
This communication can help you focus your energy and attention on living your life more meaningfully.

### Learn to accept vulnerability
It's normal to feel instantly vulnerable when you share. Try to accept this feeling and not let it hold you back from opening up to others – chances are they’ll be happy you’ve told them, and it could even help them share more with you, creating a deeper connection. 

### Practise active listening
When someone’s sharing something personal with you, make an effort to give them your full attention and listen. Reflect on what they are saying and ask questions to understand their perspective better. Refrain from giving them advice and suggestions and try to put yourself in their shoes. 

### Embrace your authenticity
Being true to yourself is important when being emotionally vulnerable. Try not to be someone you're not, or hide your true feelings to please others. Embrace your unique perspective and express yourself authentically.

### Take small steps
Vulnerability can be overwhelming, so if you’re not feeling super comfortable with it, start small. Share at your own pace, take things slowly, see how the person responds, and gradually share more as you grow to trust their response. When you become more comfortable with vulnerability, you can take bigger steps.

### Talk to a therapist
It may feel hard to find the right time and place in your life to be vulnerable. If you're feeling unsure about how to approach it, don't hesitate to get support from a therapist. They can provide guidance and tools to help you navigate your emotions and communicate effectively with others.

‘Being more emotionally vulnerable is a journey – it takes time to develop the ability to trust others and to be open about our emotions,’ says Miranda.

‘It's important to be patient and kind with yourself and to remember that it's okay to feel vulnerable, scared or unsure. With practice, or help from a therapist, you can learn to open up more and build deeper connections with others.’

__This article has been approved by Silvia Miranda, Consultant Psychologist and Clinical Lead for Mental Health at Kry.__

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kry.co.uk > Article page > How to be more vulnerable and why it's important

How to be vulnerable

Vulnerability is a powerful tool to support personal growth and build strong connections. Read our psychologist’s advice on how to be more vulnerable.

How to be vulnerable > Meta data

How to be vulnerable and why it’s important | Kry 

Medical reviewer > Silvia Miranda

Silvia Miranda

Consultant Psychologist and Mental Health Clinical Lead

Mental health

How to be vulnerable and why it's important

Worry is a normal and natural human experience. We all worry at times – especially during life’s more stressful moments, like if you’re about to have a job interview or take a driving test. 

Worry is a chain of thoughts that takes place in the mind. It means focusing on the negative events and outcomes that might occur in the future. 

## When is worrying a problem?

Worry can become a problem if it’s happening too frequently and is having an impact on your daily life. When worry becomes a problem, people experience constant worries and doubts playing on their minds, making it hard to focus on their activities, to rest, relax and sleep. While it can be very distracting, the process of worrying can also become exhausting.

Worry is a common symptom of anxiety disorders like [generalised anxiety disorder](/medical-advice/mental-health/generalised-anxiety-disorder-gad/), [health anxiety](/medical-advice/mental-health/health-anxiety/) and [social anxiety](/medical-advice/mental-health/social-anxiety/).

## How do I know when I’m worrying?

Worry typically takes the form of 'what if....' questions and thoughts. When you’re worrying, you are thinking about all the things that could go wrong in a particular situation. Then you’ll enter a process of trying to solve the possible outcomes.

For instance, someone may be worrying about giving a presentation, thinking, 'what if I get asked a question I don’t know the answer to?' They may then worry about how bad or embarrassing the scenario could be and other negative repercussions.

Then, to try and avoid this scenario they'll think about what they could do to avoid or prevent this, like overprepare or find a reason to get out of doing the presentation.

This process can be very stressful and draining because it involves trying to solve something that hasn't happened and may never happen.

## How to stop worrying as much

### Understand and increase awareness of your worry

One of the challenges in trying to stop worrying is that you may start getting caught up in worrying without being aware that it’s happening – until much later. An important first step is to increase awareness of your worries, because if you don’t notice it’s happening, you won’t be able to break out of the ‘worry cycle’. 

To help with this you can look for patterns or triggers that lead to worrying, like attending a meeting. Then identify:
- Any patterns in when worrying is more likely – for example when you go to bed, when you wake up or while you’re driving
- The things you tend to worry about most – are there any themes? These may include health, finances or social situations. The more you understand and can recognise your worry, then the better prepared for it you can be.

### Learn to live with uncertainty

[Research has found](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4276319/) that worry is linked with a fear of uncertainty (not knowing what will happen). This uncertainty feels risky, so we make an effort to get rid of the uncertainty by playing through the scenarios and trying to come up with answers.

The problem with this is that there’s no way of knowing what is going to happen in advance, so these problem-solving efforts cannot be effective. In the scenario of presenting in a meeting, there’s no way to know what questions will be asked during the presentation. This fear of uncertainty drives the anxiety and problem-solving efforts, keeping the ‘worry cycle’ active.

Learning ways to live with and accept the uncertainty is an important step towards helping stop worrying.

## What can I do when I’m worrying?

### 1. Be nice to yourself

We all tend to be kind with our loved ones when they feel anxious or worried, but when it comes to ourselves we can be very self-critical.

The more self-critical we tend to be, the more distressed we can feel and the harder it is to cope. So when you get caught up with worry, try to be kinder to yourself and have more understanding. Tell yourself, 'it will be okay, I’m feeling anxious but I can help myself.'

A useful tip is to think about how you would talk to your best friend if they were in the same situation – what would you say to them? How would you help them?

### 2. Focus on your breathing

Take a step back and focus on the rhythm of your breathing. Inhale and exhale gently. While exhaling, say some kind words to yourself.

This [breathing exercise](/your-health/3-breathing-exercises-a-psychologist-recommends/) helps us to manage our flight and flight response (the physical reactions and sensations we experience when we feel anxious).

You can also practise ‘grounding’ when you’re feeling very anxious and stuck in the situation. Our body is always in the present – it’s our mind and thoughts that wander. So involve your 5 senses to ground yourself, by noticing: 

- 5 things you can see
- 4 sounds you can hear
- 3 things you can touch
- 2 things you can smell
- 1 thing you can eat

### 3. Use the worry tree

In cognitive behavioural therapy (CBT), one strategy for responding to anxiety is to use the worry tree which is a series of steps and questions to ask yourself:

__What am I worrying about? Try to identify or name the worry__

__Is there anything I can do about it?__

- If no – stop worrying at that moment and shift your focus and attention onto another activity

- If yes – work out what you can do, or how to find out what to do

__Is there anything I can do right now?__

- If yes – do it and then move on to another activity

- If no – plan when you could do it, allocate a time, and then move on to another activity.

### 4. Postpone your worry

Instead of worrying about something throughout the day, allocate a time for worry and also try to have a worry place.

Schedule your worry time (no more than 10 minutes).

During this time you can go to your worry place and think about whatever has been getting to you. Outside of this time, acknowledge any worries but state that you are not going to think about it now, and you’ll come back to it during your worry time.

### 5. Compassionate self-help

Don’t believe in everything your brain is telling you. Often our brains behave like a bully when we feel anxious and worried. 

If you find yourself continuing to struggle with worry in a way that it’s impacting your quality of life, there's help available. Psychological approaches like CBT have shown to be effective in helping people better understand their worry, live with uncertainty and break the worry cycle.

Article page > How to stop worrying

How to stop worrying

When the mind get fixated on worrying, it can easily throw us off course. Silvia Miranda, Psychologist and Mental Health Lead at Kry, shares advice on how to worry less.

kry.co.uk > Meta information > How to stop worrying

How to stop worrying | Kry UK

Viruses constantly change through mutation, and new variants of a virus are expected to occur over time. For the past year, Omicron has been the dominant variant, and it’s been mutating constantly. The latest subvariant of Omicron that scientists have flagged is named XBB.1.5. Here’s what we know.

## Why are there so many subvariants of Omicron?
As a population, we’ve changed a lot since the introduction of the first version of Covid. ‘Collectively, we have many different levels of immunity – from natural immunity from exposure to Covid, to vaccination immunity, to both,’ says Dr Alaeus.

While our immune systems have learned how to defend ourselves, the virus has been learning too. Omicron has had no choice but to find ways around our well-primed immune systems, leading to hundreds of subvariants.

## What makes the XXB.1.5 subvariant different?

The ‘X’ in XXB.1.5 stands for ‘recombinant’, meaning it’s a cross between two other subvariants. This differs from other variants, which have accumulated mutations more gradually.

XXB.1.5 has so-called ‘escape mutations’ that allow it to bypass our defences and infect us more easily. ‘It’s an extremely contagious variant,’ says Dr Alaeus. 

But while it may be more transmissible, there’s no evidence that it makes us sicker. In fact, it’s in the virus’s interests not to cause severe disease. This is because when a disease causes severe illness it also reduces its opportunity to spread.

## What symptoms does XXB.1.5 cause?

In general, Omicron targets the upper respiratory system, and XXB.1.5 is no different. This means you should watch for the same symptoms:
Cough
Fever
Sore throat
Runny nose
Headaches
Muscle aches
Fatigue 

‘Remember that this isn’t the flu,’ says Dr Alaeus. ‘Even though Covid comes in through the respiratory tract, it’s not just a respiratory infection. It can still affect your digestive system, kidneys, and other parts of the body.’

## Are the vaccines effective against the new Covid subvariants?
While XBB.1.5 may be the most contagious variant we’ve seen yet, our vaccines will still offer good protection. ‘The vaccine doesn’t guarantee you won’t get infected, but it will reduce your chances of severe sickness,’ says Dr Alaeus. 

## How severe is the outbreak of XBB.1.5?
When we look at our collective risk, we have to consider timing. ‘The spread of Covid depends a lot on whether we’re inside or outside more,’ says Dr Alaeus.

‘In the northern hemisphere, we’re slowly heading towards warmer weather. That means XBB.1.5 may not gain as much traction as it would have if we saw it in October. We have to wait and see.’

## What’s the best way to protect myself and others against XBB.1.5?
Vaccines are still our best defence against the virus. ‘Keep up to date with your vaccines, and if you haven’t had one, go get one’ says Dr Alaeus.

‘If you’re feeling sick, stay home, and if possible test yourself with an antigen or rapid self test. It varies a lot between people and variants of Covid, but you can spread Covid for up to a week,’ cautions Dr Alaeus.

Dr Alaeus also recommends using the same tactics we know well to prevent spread even though we don’t have the same restrictions. Wash your hands, wear your mask in public spaces.

‘Remember that the SARS-CoV-2 virus that is behind the Covid-infection is also airborne – it doesn’t only spread via droplets. We’ve learned during the pandemic how important it is to keep some physical distance from one another. Go outside if you can – especially if you’re meeting people who are more vulnerable.’ Good ventilation indoors is also important.

## What will happen in the future?
Scientists have predicted that new variants of Covid-19 might turn out to be less dangerous. So far, the new variants seem to be following this prediction, but there’s more data to come. 

Dr Alaeus says, ‘None of this comes as a surprise to the scientific and clinical community. We knew Covid-19 would continue to mutate and create new variants. Scientists have to continue to monitor the virus and its evolution closely.’ 

__This article has been medically approved by Dr Annette Alaeus, Kry’s Head of Infectious Diseases.__


Kry.co.uk > Your health > Covid variants — what you need to know

Covid variants — what you need to know

Omicron, a new variant of Covid-19, has emerged around the world. Dr Annette Alaeus, Kry’s Head of Infectious Diseases, explains what we know so far

Coronavirus

Covid-19

We know that exercise can boost your mood, increase self-confidence and help you relax. But did you know that it can also act as a stress reliever?

There’s evidence to suggest that exercise can improve how you deal with stress. When you exercise, your brain releases endorphins, which are feel-good chemicals that help you to feel less stressed and anxious. Physical activity also reduces levels of the stress hormones in your body, like adrenaline. 

Interestingly, moderate to intense exercise actually spikes your cortisol levels, which play a role in managing your body's “flight-or-fight” response. But in this case, the cortisol can be beneficial, helping you regulate your blood pressure during vigorous exercise. 

## 7 stress-relieving workouts  
The next time you’re feeling overwhelmed and stressed, step away from your phone, laptop or TV and try these exercises. 

### 1. Yoga
It may come as no surprise that yoga is one of the best exercises to relieve stress. One study found that yoga has an effective role in reducing stress, anxiety and depression. 

Yoga involves postures with controlled breathing, which can help you relax and manage stress and anxiety. It can also help activate your parasympathetic nervous system, which is responsible for rest, relaxation and recovery. 

So, for the days when you don’t feel like going for a run in the cold or dark, find a comfortable spot where you can be alone and uninterrupted. Or join a regular class to commit yourself to a routine. 

### 2. Strength training 
You may have considered taking up strength training – also known as resistance training – for its physical benefits. But have you ever considered how these activities can be a great stress reducer? 

Strength training boosts the production of feel-good endorphins as well as giving you the feeling of accomplishment for lifting a heavier weight than you did last time. One study found that strength training twice a week for 8 weeks reduced worry and anxiety symptoms among young adults.  

And you don’t even need equipment to reap the benefits of strength training. Try common bodyweight exercises, like squats, sit-ups or push-ups.

### 3. Swimming
As well as being a great full-body workout, swimming is a fun and effective way to relieve stress. Swimming also releases neurochemicals in the brain that make the body feel good. One study found that, compared to running, swimming was more effective in reducing cortisol. 

Submerging your whole body in water can also be therapeutic – the repetition of a swimming stroke gives you something to focus your mind on. 

### 4. A brisk walk in nature
We know that the great outdoors can do wonders for your mental health, but research suggests that taking a walk-in nature can reduce your stress levels too. A new study discovered that a 60-minute walk in nature reduced activity in the stress-processing area of the brain. 

As well as giving you the opportunity to take a break, taking a walk in nature allows you to breathe in the fresh air, loosen up and move your body and give you time to think. 

### 5. Dancing 
If you love dancing, the good news is that this type of physical activity reduces stress. A new study found that dancing for at least 150 minutes per week reduced stress, depressive symptoms and anxiety. 

As well as being a great cardiovascular activity, many types of dance require you to get physically close with a partner, which can help release a chemical called oxytocin. One study found that tango dancing may be as effective as mindfulness meditation in reducing stress, anxiety and depression. 

### 6. Something you just love doing
The best exercise you can do for stress relief is a favourite sport or any activity you enjoy doing. Whether it’s playing a game of football or tennis, doing a physical activity can distract the mind and activate neurotransmitters, like dopamine and serotonin, which enhance your mood and ease stress and anxiety. 

The same goes for any kind of activity you like, such as gardening. There’s evidence to suggest that gardening 2 to 3 times a week can lower stress levels and promote better wellbeing.  

### 7. Stretching
There are times when you just need to take things slow and stretch and breathe. What’s more, it’s always a good idea to warm up before starting each activity and stretch out your muscles to avoid injury. 

And if you were thinking of rushing off somewhere after a workout, think again. Stretching your muscles afterwards can reduce tension and relieve stress, as well as help lower your stress levels and bring your cortisol levels down.  

## When to speak to a doctor 
Always speak to a therapist or doctor if you’re struggling to cope with your feelings or symptoms of stress. It’s always a good idea to seek help if stress is negatively impacting your daily life.


Kry.co.uk > Your health > 7 of the best stress-relieving workouts

Stress relief workouts

There’s growing evidence that exercise can relieve stress. Read on to discover what exercises can help you relax and let off steam 

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7 of the best stress-relieving workouts | Kry UK

Everyday mental wellbeing

7 of the best stress-relieving workouts – according to the research

When your lower back is hurting, simple activities like sitting or moving around can be uncomfortable. That’s when you notice how important the lower back really is – it’s switched on and working in most of our daily activities.

Most of us experience back pain at some point, whether it’s related to an injury, bad posture, or stress. Lower back pain is the most common type, but regular stretching and exercise can both prevent and ease the pain.

## What causes lower back pain?

At least 4 in 5 visits to the doctor for lower back pain have no obvious cause. This is known as non-specific lower back pain, and it usually gets better with time. 

Common triggers for an episode of back pain include:

- A strain or sprain from lifting something awkwardly
- Bad posture, especially when sitting for long periods
- Stress and tension, which can make existing back pain worse

Occasionally lower back pain is caused by a medical condition. A slipped disc is when your spine has moved out of place and usually causes severe pain. This can lead to another type of pain called sciatica. Sciatica can also be triggered by infections, osteoarthritis, or stenosis.

## Lower back pain in women 

There are specific causes of lower back pain that affect women:

__Endometriosis__ – a condition where tissue from the uterus starts growing on the ovaries, bowels or pelvis, which can cause mild to severe pain

__Ovarian cyst__ – usually harmless, these cysts only cause pain if they have grown very large or ruptured, which is when they need treating 

__Menopause__ – lower levels of hormones like estrogen after menopause may affect pain sensitivity and can contribute to changes in the spine, leaving you more prone to injury 

Period pain – it’s not fully understood why menstruation can cause back pain, but it’s a common symptom and may relate to hormone changes

## Why is lower back pain so common? 

The lower part of your back supports the weight of your upper body, both when you’re moving and sitting. Over time, stress to the area can cause general wear and tear, or injuries to your spine or muscles.

Your body weight is also an important stress factor for your lower back. If you’re heavier, it means there is more strain on your spine and your muscles have to work harder to stay balanced and support your posture. One study found that although long periods of sitting don’t cause back pain on their own, having a higher body mass index (BMI) could lead to symptoms.

## Why having a strong back is important 

When your muscles are in good shape, they support the joints and encourage a normal range of motion. When it comes to the lower back, this includes your balance and posture.

A stronger back helps us lift things and walk, and supports our posture during long hours spent sitting. Not only does this protect against injuries or falls, but a large-scale study found that strength training reduces aches and pains. 

It’s important to include other muscles involved in core strength, like your glutes, which are the large buttock muscles that power lots of movements. 

## 6 stretches and exercises to relieve lower back pain

There are lots of benefits to getting stronger, like healthier bones and better balance. If you want to lower your risk of chronic pain or injuries, the best approach is to do exercises that include your whole body and build strength slowly, like swimming, yoga or pilates.

Some specific stretches and exercises can protect against lower back pain and relieve it. If you’re already having trouble with your back then it’s important to listen to your symptoms and start slowly.

Repeat these exercises every day, starting with the strength-building exercises (1-3) and ending with stretches (4-6).

### Exercises for your lower back

### 1. Bridges 

Weakness in the glutes can cause lower back pain. Bridges work this large muscle group, which will help stabilise the hips and lower back.

1. Lie down with your feet on the floor, spaced as wide as your hips.
2. Place your arms by your side, with your palms down. Keeping your shoulders firmly on the ground, press into your feet to lift your hips into the air.
3. Hold for 10-15 seconds.
4. Repeat 8-15 times, before resting for 1 minute.
5. Start again, repeating up to 3 times. 

### 2. Half crunches
This exercise activates the abdominal muscles, which keep you stable and support the back. 

1. Lie down with your feet flat on the floor, feet hip-width apart. 
2. Place your hands on your chest with your arms crossed.
3. Breathe in. As you breathe out, tense your abdominal muscles. 
4. Lift your shoulders off the ground by a few inches, in one smooth movement. Avoid rounding your neck. 
5. Slowly return to the starting position, resisting your body weight as you lower back down.
6. Repeat 8-10 times before resting for 1 minute. 
7. Start again, repeating up to 3 times. 

### 3. Tummy tilts

This exercises the muscles that support the spine, which can help protect it and prevent injury. It’s a lower intensity movement, but it should engage all your core muscles at once. 

1. Lie down with your feet on the floor, spaced as wide as your hips.
2. Place your arms by your sides in a relaxed position. 
3. Breathe in deeply. As you exhale, pull your stomach in as if you were trying to touch your belly button to your spine. Keep your hips still. 
4. Hold for 5 seconds.
5. Repeat up to 5 times.

### Stretches for your lower back

### 4. Cat-cow

This helps stretch and warm up the abdominals and lower back muscles. It’s good to do this one before and after exercise or whenever you feel achy. 

1. Start on your hands and knees, with your hands directly below your shoulders and your knees below your hips. 
2. Gently round your spine, tucking your chin in towards your chest and your pelvis under your hips, so you can feel a stretch along your back. 
3. Slowly return to a neutral position.
4. Reverse the motion by arching your back, pushing your chest toward the ground and lifting your chin to look upward.
5. Repeat 5-10 times.

### 5. Knee rolls 

This stretch encourages mobility in the hips and lower back. You can do it on the floor or your bed. 

1. Lie down on your back with your feet on the floor and your knees pointing upward.
2. Keeping your feet on the floor, slowly lean both knees to the same side.
3. Hold for a few sections and then repeat on the other side.
4. Repeat 5-10 times.

### 6. Knee hugs

This stretch helps to counteract strains caused by hyperextension in the lower back muscles and creates space between the vertebrae. You can do it on the floor or your bed. 

1. Lie down and hug your knees into your chest.
2. Hold for up to 20 seconds. You can place your hands over your knees and raise your head off the ground to increase the stretch, squeezing yourself into a ball. 
3. Slowly release.

## When to speak to a doctor about lower back pain

Mild lower back pain is usually nothing to worry about and should go away on its own, especially with regular stretching and exercise. 

Speak to a doctor if: 

- Your pain doesn’t get better or worsens
- It stops you from doing your daily activities
- You feel worried about the pain
- You develop incontinence or numbness when you wipe your bottom

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


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Kry.co.uk > Your health > 6 stretches and exercises that help with lower back pain

Back pain

When lower back pain strikes, it can be miserable. Try these simple exercises to help you find relief from the comfort of your home 

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6 stretches and exercises that help with lower back pain | Kry UK

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6 stretches and exercises that help with lower back pain

There are a few different types of stroke, but the signs to look out for are the same – although in some cases of stroke the signs are less obvious. Any stroke is a medical emergency and should be dealt with immediately by calling 999.

## What causes a stroke?

[85% of strokes happen when blood flow to the brain is blocked](https://www.stroke.org.uk/what-is-stroke/types-of-stroke/ischaemic-stroke). These are called ischaemic strokes. An ischaemic stroke is damaging because our brain cells need oxygen from our blood to survive, so without it, they find it harder to function, or stop working altogether. Damage to brain cells can have a range of effects on the body’s ability to work properly and can lead to mental and cognitive decline.

A hemorrhagic stroke happens when one of the arteries in the brain bursts. This causes bleeding in the brain where it shouldn’t, causing added pressure inside the skull and preventing other areas of the brain from receiving enough blood – depriving the brain cells of oxygen.

‘If an ischaemic stroke is identified and treated very quickly then medicine can be given to dissolve the clot and restore blood flow to the brain. This can prevent damage to the brain and so avert long-term physical symptoms,’ says Dr Rhianna McClymont, Lead GP at Kry.  

## What are the important signs of a stroke?

It’s really important to know the stroke signs and symptoms because recovery can depend on how quickly the people around the patient react.

‘The symptoms of a stroke can be hard to spot, and the person having a stroke might be unable to communicate with you. There’s also the possibility of a silent stroke with no visible stroke symptoms.’

Dr Rhianna McClymont shares the warning signs of a stroke:

- __Paralysis__ on one side of the body

- __Weakness and numbness__

- __Changes to facial appearance__ – facial droop stroke symptoms include an inability to move the mouth on one side, and having the eye and mouth on that side ‘droop’ downwards

- __Communication problems__ – they might not be able to speak. Speech related signs of having a stroke can lead to the person being hard to understand, as their speech is slurred or garbled

- __Confusion__ – they may not be able to understand what you’re saying

- __Lack of coordination__- falling over because of dizziness or loss of balance

- __Changes in vision__ – eye stroke symptoms include becoming temporarily blind in one or both eyes, or seeing double

- __Headache__ – a very sudden and painful headache. This can be one of the signs of having a stroke caused by bleeding in or around the brain – a haemorrhagic stroke

- __Neck stiffness__ – this can also be one of the symptoms of having a hemorrhagic stroke

- __Inability to swallow__

By reacting to these stroke signs and symptoms urgently, there’s less risk that the stroke will have a major impact. The sooner the patient is brought to the hospital, the sooner the health professionals can get to work on restoring blood flow to the brain.

## What is the FAST test?

Although the signs of a stroke can vary, the most common stroke symptoms to look out for can be easily remembered with the word FAST:

__FACE__ – drooping of face (eyes or mouth) on one side

__ARMS__ – weakness or numbness on one side of the body

__SPEECH__ – slurred, garbled or confused speech

__TIME__ – call 999 immediately as it is essential a patient receives medical care as soon as possible to give them the best chance of recovery

## Mini stroke symptoms

Another type of stroke is referred to as a mini stroke or warning stroke. In medical terms, this is known as a [transient ischaemic attack or TIA](https://www.nhs.uk/conditions/stroke/symptoms/). Like the name suggests, this is a temporary blockage of blood supply to the brain. Small stroke symptoms are a warning sign that there’s a higher risk of having a full stroke in the future, as they show there’s a problem with blood flow to the brain.

The symptoms of a mini stroke are the same as the symptoms of a stroke and can last for up to 24 hours, and the difference is that these symptoms will pass. This does not make the mini stroke any less serious. A mini stroke is still a medical emergency and [should be dealt with by calling 999](https://www.bhf.org.uk/informationsupport/conditions/stroke), just like you would when someone has a normal stroke.

## How to help someone having a stroke

‘If someone around you is showing signs of a stroke, like a family member or friend, it’s important that you do not panic. Dealing with the situation quickly – and calling 999 for an ambulance immediately – is the best action you can take if someone is having a stroke,’ advises Dr McClymont.

Remember, there are [1.2 million stroke survivors in the UK](https://www.stroke.org.uk/what-is-stroke/stroke-statistics#:~:text=Key%20statistics%3A,stroke%20survivors%20in%20the%20UK). A stroke is a life-threatening emergency, but people can recover when treated quickly.


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Talk to a GP about risk of stroke

Kry.co.uk > Your health > Spotting the signs of a stroke – a doctor’s guide

Spotting the signs of a stroke – a doctor’s guide

Knowing the signs of a stroke can save someone’s life. Dr Rhianna McClymont, Lead GP at Kry, shares how to notice the symptoms of a stroke, and what to do

Kry.co.uk > Your health >Spotting the signs of a stroke – a doctor’s guide

Spotting the signs of a stroke – doctor’s guide | Kry UK

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Dr Rhianna McClymont

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