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

kry.co.uk > Your health > Metainfo

Your health | KRY

Caffeine is a popular pick-me-up and can make us feel energised in the morning. It’s a natural stimulant found in seeds, leaves and fruit, which are processed to make products like coffee, tea, chocolate and energy drinks. 

For most people, a moderate amount of caffeine shouldn’t cause problems. But you might want to consider cutting back if you have a health condition like [heart palpitations](https://www.livi.co.uk/your-health/why-is-my-heart-racing-when-i-am-reasting-the-facts-about-heart-palpitations/) or [anxiety](https://www.livi.co.uk/medical-advice/mental-health/anxiety/), or if you’re having trouble sleeping or relaxing. 

Here’s everything you need to know about caffeine and how much is too much.

## How much caffeine should I have in a day? 

Doctors recommend having [no more than 400mg](https://www.ncbi.nlm.nih.gov/books/NBK519490/) of caffeine a day. That’s roughly the same as 4-5 cups of tea or coffee. But don’t forget that quite a few things contain caffeine, including energy drinks, chocolate, and soft drinks like cola. Some people are also more sensitive to caffeine than others.

If you’re pregnant, the official advice is to have [less than 200mg](https://www.ncbi.nlm.nih.gov/books/NBK519490/) of caffeine a day. Some choose to avoid it altogether if they’re trying for or carrying a baby, as some [scientists argue](https://www.bmj.com/company/newsroom/no-safe-level-of-caffeine-consumption-for-pregnant-women-and-would-be-mothers/) that the best way to rule out any risks is to cut out caffeine completely. 

## How much caffeine is in coffee, tea and energy drinks? 

Here’s the approximate caffeine amounts in common food and drinks:

- __Medium coffee (Americano, latte, cappuccino)__ – 173mg
- __Energy drink (240ml)__ – 72mg
- __Flu or cold medicine (standard dose)__ – 50mg
- __Black tea (1 cup)__ – 48mg
- __Dark chocolate (100g)__ – 43mg
- __Fizzy drink (1 can)__ – 34mg
- __Green tea (1 cup)__ – 12mg

Figures from [USDA FoodData Central](https://fdc.nal.usda.gov/index.html) 

## What does caffeine do to my body? 

As a stimulant, caffeine’s main purpose is to help you to power through tiredness – this is why so many people across the day have a cup of coffee in the morning. Caffeine can also enhance your mental and physical performance, and even help to increase your [metabolism](https://www.livi.co.uk/your-health/what-is-metabolism/) slightly. 

[Some studies](https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2686145) even suggest that a moderate amount of caffeine is linked to a longer life, although scientists aren't sure why. 

## How do I know if I’ve had too much caffeine? 

Having too much caffeine can leave you feeling anxious, fidgety and might upset your stomach, especially if you aren’t used to it. You might feel flushed and like your heart is racing. 

The effects of caffeine take around 15 minutes to kick in and can last for several hours. 

## Is caffeine dangerous for my heart? 

There’s a common misconception that people with heart conditions should avoid caffeine. It’s true that it can temporarily raise your blood pressure, especially if you have hypertension, according to [some studies](https://www.sciencedirect.com/science/article/pii/S0273230017302210). 

As long as your blood pressure is well controlled and you don’t have [heart palpitations](https://www.livi.co.uk/your-health/why-is-my-heart-racing-when-i-am-reasting-the-facts-about-heart-palpitations/), it’s unlikely that you need to change your habits. A sensible approach would be to avoid having too much caffeine and keep an eye on how this affects you. 

When it comes to your heart health, bear in mind that certain caffeinated foods and beverages are also high in [cholesterol-raising](https://www.livi.co.uk/your-health/6-ways-to-help-lower-your-cholesterol/) sugar and fat, like coffees with cream or syrups and non-diet fizzy drinks. 

## Could I be addicted to caffeine?

[Scientists disagree](https://www.tandfonline.com/doi/abs/10.1080/00952990600918965) about whether caffeine is addictive because it doesn’t cause you harm or lead to excessive use in the same way as other drugs. 

Caffeine works by blocking a brain signalling chemical called adenosine, which is what makes you feel sleepy. When you stop having caffeine, the adenosine kicks back in. 

This can give you mild withdrawal symptoms if you skip your daily coffee or energy drink and makes it harder to break the habit. 

## What happens if I cut out caffeine?

If you regularly have caffeine, suddenly cutting back can come with physical effects, including:

- Headache
- Tiredness
- Anxiety
- Low mood or feeling easily annoyed
- Problems concentrating

It takes 12-24 hours from your last caffeine dose for withdrawal to kick in. The effects can last between [2-9 days](https://link.springer.com/article/10.1007/s00213-004-2000-x). 

## How can I become less dependent on caffeine? 

If you think that you might be having too much caffeine, reducing your intake can help you [sleep better](https://www.livi.co.uk/your-health/how-to-sleep-better/), lower your anxiety in the long term, and means you won’t rely on it as much to feel alert. 

[Studies](https://link.springer.com/article/10.1007/s00213-004-2000-x) show that it’s best to change your habits slowly to avoid withdrawal symptoms. 

__1. Reduce your intake slowly__
Start by reducing by 100mg a day, so try having one less coffee per day one week and then gradually reduce more. 

__2. Go for decaf swaps__
You could gradually swap your caffeinated drinks for decaf or low-caffeine options.

__3. Introduce a brisk walk__
Try going for brisk walks instead of reaching for the caffeine. The fresh air and endorphins could help provide the [mood lift](https://www.livi.co.uk/your-health/exercise-and-mental-health/) you’d normally get from caffeine. 

__4. Avoid caffeine before bedtime__
Try to swerve caffeine for at least 6 hours before going to bed to improve your sleep quality.

## When should I speak to a doctor about caffeine? 

For most people, it’s okay to consume 300-400mg of caffeine a day. Make an appointment to speak to a doctor if you’re: 

1. Having trouble sleeping or are feeling anxious
2. Having heart palpitations
3. Worried about the effect on your high blood pressure or heart condition

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


Section > Call-out > Caffeine CTA

Speak to a GP

Livi.co.uk > Article page > How much caffeine is too much?

How much caffeine is too much 

Find out how much caffeine you should have in a day, including tea, coffee, and other drinks, and see where your habits sit, including tips to cut back.

Meta information > Caffeine article

How much caffeine is too much? | Kry UK

kry.co.uk > Medical Reviewer

Dr Bryony Henderson

Lead GP at Kry

Nutrition

How much caffeine is too much? 

The number of times your heart beats in a minute is your heart rate. Your pulse speeds up when you are moving around, whereas your resting heart rate is how fast it beats when you are relaxed and sitting or lying down.

Keeping your resting heart rate in the normal range is [closely linked](https://www.sciencedirect.com/science/article/abs/pii/S0002934314008894) with living a longer life. If it is consistently lower or higher, it can be a sign of certain health conditions. 

You can measure your resting heart rate at home and you don’t need any special equipment. By checking it yourself, you can find out whether to speak to a doctor about your heart health and take action to lower your pulse if needed.
## What is a normal adult heart rate? 
The recommended range for resting heart rate is the same for everyone regardless of age, unless you’re an athlete or very fit. What’s normal for you depends on your overall health. Babies and children can have a much faster resting heart rate, which [gradually slows down](https://books.google.co.uk/books?hl=en&lr=&id=LNiwdJ_oKZUC&oi=fnd&pg=PA3&dq=normal+resting+heart+rate+teenagers&ots=hTeprum83N&sig=J5Pl3g4DxK0U3QKCqpFK8oHwtTI&redir_esc=y#v=onepage&q&f=false) until they are around 10 years old. 

| Normal resting heart rate     | Beats per minute (BPM)     |
| ---------- | ---------- |
| Healthy adults and children aged 10+       | 60-100       |
| Athletes       | 40-60       |

Some people have a naturally higher or lower heart rate than this, but speak to a doctor if yours consistently falls outside the normal range. 

It’s normal for your heart to beat faster when you’re exercising. It’s important to keep active as your heart, just like any other muscle, needs to be exercised to keep it healthy. Speak to a GP if you’re worried about exercising with an underlying health condition. 
## What if my heart is beating too fast?  

A racing heart isn’t always a cause for concern but it's a good idea to understand [what’s behind it](/your-health/why-is-my-heart-racing-when-i-am-reasting-the-facts-about-heart-palpitations/) to see whether you need to get checked out.  

A resting heart rate of more than 100 beats per minute is considered high. This is called tachycardia. If your heart is pounding, it usually means your body is under stress. Common triggers include: 
- Illness or infection
- Anaemia
- A fever
- Anxiety or stress
- Dehydration
- Lack of sleep 
- Caffeine, alcohol, nicotine or recreational drugs
- An overactive thyroid
- The menopause
- Low physical fitness 

Sometimes a fast pulse is a sign of a heart rhythm problem. [Atrial fibrillation](/medical-advice/cardiovascular-system/atrial-fibrillation/) is when abnormal electrical activity in your heart causes it to race or skip a beat.

### What should I do? 

If your heart is often racing, make an appointment to see a doctor. Seek urgent medical advice if you notice a sudden change to your heart beat, feel dizzy, faint or get chest pain. 
## When to worry about low heart rate

Having a resting heart rate of less than 60 beats per minute is called bradycardia. It can be normal for people who are very fit because their circulation system is strong enough to pump blood around the body with fewer heart beats. 

It is also more common in people over 65 and can be caused by beta blockers, which are a medicine that treats heart conditions and [high blood pressure](/medical-advice/cardiovascular-system/hypertension/). 

### What should I do? 

Bradycardia might not cause you any symptoms, but it’s best to get it checked out. It can signal an underlying health condition such as a heart problem or your thyroid not working properly. If you’re feeling tired, faint and dizzy and your heart rate is low, it’s important to get checked by a doctor urgently. 
## How can you check your pulse? 

Although there are home devices to measure your heart rate, you can also do it easily using a timer or a clock. 

### 1. Rest for a few minutes first

You’ll need to let your heart rate settle before you measure it. Sit or lie down and take a few deep breaths. For maximum accuracy, the best time to measure is first thing in the morning, before you get out of bed.

### 2. Find your pulse 

Place 2 fingers on your wrist, just below where your thumb is. If you can’t feel anything then press a bit harder. You should be able to feel a soft pulsing under your finger. 

### 3. Count the number of beats in 30 seconds

Set a timer for 30 seconds or watch a clock. Count how many times you feel your heart beating within this time. 

### 4. Multiply that number by two 

To work out your resting heart rate, take the number of beats within 30 seconds and double it. For example, if you counted 40 beats then your resting heart rate is 80 beats per minute. 

It’s also useful to keep an eye on the rhythm. An arrhythmia, or an irregular beat,  is when your heart skips a beat or flutters, and though it’s usually nothing serious, it should be checked by a doctor. 
## Tips for lowering my heart rate

Bringing your heart rate into the normal range gives you a better chance of living a longer, healthier life. 

[Studies show](https://bmccardiovascdisord.biomedcentral.com/articles/10.1186/s12872-019-01286-2) that lifestyle changes can lower your resting heart rate and reduce your risk of related heart conditions. These steps include: 

Getting [more active](/your-health/how-to-fit-exercise-into-your-daily-life/) 
Making changes to your diet for [sustainable weight loss](/your-health/5-things-you-need-to-know-about-sustainable-and-healthy-weight-loss-according-to-a-doctor/)
Managing your [blood pressure](/your-health/are-my-blood-pressure-levels-healthy-a-doctors-guide/), cholesterol or diabetes
Cutting down or [quitting smoking ](/your-health/giving-up-smoking-what-help-is-available/)
## When should I speak to a doctor? 

If you are worried about your heart rate, see a doctor. They will help figure out whether it’s normal or if you need to take action. 

You should also make an appointment if:

You notice chest pain or sudden changes to your heartbeat
Your heart rate often falls outside the normal range (60-100 bpm)
You feel dizzy, tired, or have shortness of breath 

Get urgent medical help if you think you’ve spotted the [signs of a heart attack](/medical-advice/cardiovascular-system/heart-attack/). 

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

Kry.co.uk > Normal heart rate > Call out > CTA

kry.co.uk > Article page > What is a normal heart rate for my age?

Heart rate

Resting heart rate is one of our most important vital signs. Here is how fast your heart should beat and how to measure it yourself at home.  

Kry.co.uk > Article page > Normal heart rate > Meta information

What is a normal heart rate for my age? | Kry

What is a normal heart rate for my age?

A mastectomy is a treatment for breast cancer by removing the breast. It can be done in men and women with breast cancer. It’s usually recommended when:
- The cancerous cells are in a large area of the breast
- The cancer is located in the middle of the breast
- The cancer has spread throughout the breast
- There is a large amount of pre-cancerous cells found in the breast

Sometimes you might be advised to have a mastectomy if you're at a very high risk of developing breast cancer. 

It may also be advised if you’ve had radiotherapy for breast cancer before or if you have abnormal cells in your milk duct (ductal carcinoma in situ or DCIS). 

## What are the different types of mastectomy? 
The main types of mastectomy as part of [breast cancer](/medical-advice/breast-cancer/) treatment are:
- __Standard mastectomy__ – all of the breast tissue and most of the skin across the breast area of one breast is removed
- __Double mastectomy__ – the surgical removal of both breasts
- __Skin-sparing mastectomy__ – all of the breast tissue is removed, including the nipple, but most of the skin covering the breast is left
- __Nipple-sparing mastectomy__ – all of the breast tissue is removed, but the skin covering the breast and nipple is left
- __Radical mastectomy__ – a much less common procedure where all breast tissue is removed, as well as the skin covering it, the two muscles behind the breast and the lymph nodes in the armpit
- __Modified radical mastectomy__ – same as a radical mastectomy, except the large muscle behind the breast is left in place

Some women who have a particularly high risk of breast cancer can also choose to have a mastectomy even when there are no signs of cancer. For example, if lots of people in your family have had breast cancer, you can be tested for the BRCA gene (BRCA1 and BRCA2) that raise your cancer risk. 

Having a variant BRCA gene significantly increases your chance of developing breast cancer and may be a reason to consider having preventative surgery.

## How would you prepare for a mastectomy?
A mastectomy is a major type of surgery. Before going ahead with the operation, you will have an opportunity to discuss how breast removal works and any concerns with a specialist breast care nurse or surgeon. You can also ask them questions about how the procedure might affect you physically and mentally, and where to get support.

Your nurse or surgeon will go through the type of mastectomy you will be having, the possible risks and complications, as well as the option of having a breast reconstruction afterwards. 

Depending on the size of the breast cancer tumour or tumours, you may need to have chemotherapy or hormone therapy before having surgery to reduce their size.
## What happens during the operation?
A mastectomy will be carried out under general anaesthetic, which means you will be asleep while it happens. The operation takes about 90 minutes, and most people will be able to go home the next day.

The surgery involves a horizontal or diagonal incision across your breast to remove the tissue. The amount will depend on the size of the tumour and the type of mastectomy you’re having.

Your surgeon will then put 1 or 2 drainage tubes in place to prevent any fluid building up in the breast space. These are usually left in for a few days before being removed. 

The results of the surgery and any further treatment will be discussed at a follow-up appointment.
## What is breast reconstructive surgery? 
If you are having a mastectomy, your surgeon will usually discuss the option of having a breast reconstruction afterwards. Some women choose not to have reconstructive surgery after having a breast or both breasts removed. This might be because they don’t want to have more surgery, they want to get back to everyday life as soon as possible or they would prefer not to wear a prosthesis.

For those who do opt for a breast reconstruction, there are different options to replace the tissue removed during a mastectomy. It can be done at the same time as a mastectomy or a bit later on.

Reconstruction can be a hard decision, so don’t be afraid to ask lots of questions. A surgeon may be able to show you photographs of women who have had a breast reconstruction to give you an idea of what to expect.
## What support is available to help with recovery?
It can take up to 6 weeks to fully recover from a mastectomy. Recovering from a mastectomy or any form of cancer treatment can be physically and emotionally challenging. Before you leave the hospital, your doctor or nurse will talk to you about what to do when you get home.  

- __Join a community__ – before and after having a mastectomy, you might find it helpful to chat to others who have had the same surgery

- __Get lots of rest__ – you'll probably feel more tired than usual for several weeks and will need a lot of rest and plenty of sleep

- __Do gentle exercises__ – [arm exercises are recommended](https://breastcancernow.org/information-support/publication/exercises-after-breast-cancer-surgery-bcc6) to encourage the full range of movement back to your arm and shoulder

- __Take it easy__ – avoid too much strenuous activity such as housework and heavy lifting, until you get the all-clear from your doctor

- __Ask about other support__ – your doctor can give you information on things like how to exercise safely or how to get physiotherapy
## What are the risks of a mastectomy?
Like with most techniques used in cancer surgery, having a mastectomy has improved significantly over recent years. But as with any kind of major surgery, there are risks involved. Here are some of the complications to consider with breast cancer surgery and how they can be managed.

- Wounds can become infected but are usually easily treatable with antibiotics
- Problems with wound healing (including a hematoma and seroma) can occur, where blood or clear fluid accumulates in the wound – these can resolve on their own but also respond to a surgical drain treatment
- Excessive bleeding during can happen after surgery but is very rare – especially if the procedure is more extensive
- General anaesthesia always involves a slight risk for breathing and heart problems, as well as any adverse reactions to the drug
- After surgery it may be harder than before for lymph fluid to drain from the arm – this can result in swelling which can be prevented and managed
- Reconstructive surgery holds its own set of risks which you discuss with your doctor to help you decide if it’s the most suitable option
## What do I need to know about mastectomy scars?
Like with most operations, you will have some scarring from a mastectomy. The scar is likely to extend across the skin of the chest and into the armpit, and can usually be hidden by wearing a bra cup. Over time the scar will fade and become lighter and flatter – but it will always be slightly visible. Scar tissue will also feel numb when touched.

Some people may feel upset with the way their scar looks, and there is the option of having corrective surgery if it is causing you emotional distress.

After surgery, you will have a dressing over the wound that tends to stay in place until you go back into hospital to be checked over. For some patients, their surgeon will prefer to have a look at the wound the following day. At first glance, the area may appear quite bruised and swollen, which should not last long. 

You will be given information about how to look after the wound and who to speak to if you are worried about the healing, before you’re discharged from hospital. If you have any questions about how to treat a scar, speak to a GP.
## When to speak to a doctor 
If you find a lump in your breast, always get it checked by a GP. 

[Checking your breasts](/your-health/are-you-checking-your-breasts-correctly-a-doctors-guide/) regularly also helps you notice any changes to the skin colour, texture, feel and shape of your breasts or nipples.

A Kry GP can also give you advice if you are worried about your recovery after having a mastectomy or looking after the scar.

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


Section > Call-out > Mastectomy CTA

kry.co.uk > Article page > What is a mastectomy?

What is a mastectomy and how does it work

A mastectomy is a type of surgery to remove a breast as part of treatment for breast cancer or to prevent breast cancer from developing. Learn about the different types of mastectomy and what the operation involves.

Meta information > What is a mastectomy and how does it work? 

What is a mastectomy and how does it work? | Kry

What is a mastectomy and how does it work?

[Asthma](https://www.livi.co.uk/medical-advice/respiratory-system/asthma/) affects more than [300 million people worldwide](https://cks.nice.org.uk/topics/asthma/background-information/prevalence/). In the UK, over 8 million people have been diagnosed with the lung condition – that’s about 12% of the population. 

Although there isn’t a cure for asthma, managing your symptoms makes it possible to lead a normal, active life. Reducing your risk of having an asthma attack is the first priority of managing asthma. But, a good management strategy can also lower the chances that you’ll need your reliever inhaler, wake up in the middle of the night, or experience disruptions to school, work, exercise, and other activities. 

[One recent review](https://pubmed.ncbi.nlm.nih.gov/28302126/) of 27 studies found that looking after your asthma can reduce hospitalisations and A&E visits and generally improve your quality of life. 

## How to manage asthma
There are lots of ways you can help yourself manage your asthma. 

### 1. Perfect your inhaler technique
Whether it’s using your preventer, reliever or combination inhaler, good technique makes all the difference. Proper inhalation makes sure the medicine travels [deep into your lungs](https://www.uptodate.com/contents/inhaler-techniques-in-adults-beyond-the-basics#H21386112) where it’s most effective.

Good technique also lowers your risk of [side effects](https://www.uptodate.com/contents/asthma-treatment-in-adolescents-and-adults-beyond-the-basics) from the medication, like [fungal infections in the mouth](https://www.livi.co.uk/medical-advice/infections/oral-thrush/), a cough or a sore mouth or [throat](https://www.livi.co.uk/medical-advice/ent/sore-throat/). 

It can be tricky to nail the perfect technique. In fact, [studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5278803/) show that most people with asthma don’t use their inhalers correctly. If you’re in doubt, ask a doctor, asthma nurse or pharmacist and they’ll be happy to double check your technique. 

### 2. Look after your inhaler 
Giving your inhaler some regular TLC is vital to getting the most benefit from it. Read your patient information leaflet to find out the best way to clean, store and use your inhaler, since it can vary between different kinds of inhalers. Here are some general inhaler care tips:

- Store your inhaler somewhere cool and dry
- Avoid keeping your inhaler in a damp bathroom cabinet or on a sunny windowsill
- Pop the cap back onto your inhaler right away after you use it to protect it from dust and debris 
- Check the use-by-date of your inhaler. Once it’s expired, you can dispose of it at a local pharmacy
- If you use a spacer then wash it in warm soapy water. Do not wipe dry, air dry is fine, as this creates static and the medicine will stick to the plastic rather than going into your lungs

### 3. Build an asthma action plan 
An [asthma action plan](https://www.uptodate.com/contents/asthma-treatment-in-adolescents-and-adults-beyond-the-basics) is a document that your healthcare team can help you build. It should cover everything you need to know about monitoring and treating your symptoms, including:
- Your triggers 
- The medications you take to prevent symptoms and reduce your risk of an asthma attack 
- What to do if you experience symptoms of flare-ups or an asthma attack 
- When to get immediate emergency help or go to A&E
- 
Your plan can change over time. To keep it up-to-date, take it along to all your asthma appointments, including visits to A&E or out-of-hours appointments. 

If you don’t yet have an asthma action plan, speak to a doctor or asthma nurse. They can help you put it together and save a copy to your notes.  

### 4. Use your preventer inhaler even when you don’t have symptoms 
Using your [preventer inhaler](https://www.uptodate.com/contents/asthma-treatment-in-adolescents-and-adults-beyond-the-basics) every day can reduce your risk of asthma symptoms. It helps prevent inflammation and swelling building up in your airways. This means you’re less likely to react to your asthma triggers. 

So even if you’re feeling well, it’s important to take your preventer inhaler as prescribed. You should notice: 
- Fewer asthma symptoms
- You don’t need to use your reliever inhaler as much
- You sleep better during the night
- You find exercise easier 

If you still have symptoms while using a preventer inhaler, speak to a doctor or asthma nurse. 
### 5. Always carry your reliever inhaler with you  
Reliever inhalers are one of the quickest ways to improve and relieve your asthma symptoms. They work by relaxing the muscles in your airways so you can breathe more easily. Wherever you go, your reliever inhaler should go so that your symptoms don’t catch you off guard. It can be useful to keep one in your bag or at your office or school so that you always have one with you.

Speak to a doctor or asthma nurse if you’re using your reliever inhaler more than 3 times a week. This can be a sign your asthma isn’t well controlled. 

### 6. Pinpoint your triggers 
Asthma flare-ups and attacks are usually sparked by [1 or more triggers](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7126962/). Some common triggers include:
- Allergies
- Cold weather
- Smoke
- Mould
- Dampness
- Certain medications, like ibuprofen

Identifying your triggers and avoiding them are a key part of managing your asthma. To figure out what triggers your asthma, pay close attention to your symptoms and keep a log. Whenever you get a symptom, jot it down along with where you are and what you’re doing. This will help you spot patterns. 
Not all triggers are in your control, but try limiting your exposure to things like [pet fur, dust mites and pollen](https://www.uptodate.com/contents/trigger-avoidance-in-asthma-beyond-the-basics) when you can.

### 7. Get regular check-ups 
It’s important to schedule and keep all your check-up appointments with a doctor or asthma nurse. These appointments can be [once or twice a year, or sometimes more frequently](https://www.uptodate.com/contents/asthma-treatment-in-adolescents-and-adults-beyond-the-basics), depending on how well controlled your asthma is. 

At these appointments, you may:
- Talk about the severity and frequency of your asthma symptoms 
- Look at how treatment is working – for instance, if your asthma is well controlled, your doctor may recommend continuing or decreasing your medication 
- Update your asthma action plan
- Check your inhaler technique 

### 8. Live a healthy lifestyle 
[Evidence](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6876140/) suggests that maintaining a healthy lifestyle can help manage asthma symptoms. There are several ways you can help yourself, including:  

- Regular physical activity can improve lung function, as well as general health. If your asthma is well managed, exercise shouldn’t trigger your symptoms
- Stopping smoking can [improve symptoms and lung function](https://erj.ersjournals.com/content/41/3/716)
- Adopt a healthy diet. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7550896/) suggests that a high consumption of fruits and vegetables can make asthma symptoms more manageable.  
## When should I speak to a doctor about my asthma?
If your asthma symptoms are getting worse or you’re having regular asthma attacks, make an appointment to speak to a doctor. They can also provide support or advice on managing your asthma. 

If you’re having difficulty breathing, go to A&E immediately. 

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

Section > Call-out > Asthma CTA

Livi.co.uk > Article page > How to better manage your asthma

How to better manage your asthma

Asthma flare-ups and attacks can be overwhelming, but there are steps you can take to manage your asthma and prevent them from happening in the first place

Kry.co.uk > Article page > Better manage asthma > Meta information

How to better manage your asthma | Kry

How to better manage your asthma 

I never imagined cancer would happen to me. I was a family man working in a motorcycle showroom at the time, and I didn’t feel unwell or in pain. When I became aware of the symptoms of bowel cancer, and that I was living with most of them, everything changed.

It’s been a difficult journey, but one that thankfully worked out well for me as I’ve been fortunate enough to make a full recovery. 

These are some of the top lessons I learned and I hope it might help anyone else affected through one of the toughest times of their lives.

##  1. The news will hit hard – but it helps to focus on the next step

Being told I had bowel cancer felt like a hammerblow. Following a colonoscopy, the consultant explained that he would wait for my wife to arrive so we could discuss his findings together. That’s when it hit me. I realised this meant the news was going to be serious. 

When we were told I would need bowel surgery, I was scared. I was overwhelmed by what this meant, so I asked what would happen if I chose to do nothing. The consultant explained that in just 3 months’ time we’d be facing a situation that would be very difficult to deal with. It was sobering, but it was what I needed to hear. So I agreed to go ahead.

## 2. You’ll want to protect your family and friends

Though it was hard for me to hear the news, it was devastating for my wife, Tracy. She was totally shocked. She didn’t understand there could be a ‘fix’ and initially assumed it was terminal. Everyone knows someone with cancer, but when it’s yourself or your partner, it hits home and suddenly becomes very real.

I’d have preferred to find out on my own, then I could have broken the news in a way that was better suited to her – it was all so upsetting.

We kept it away from the children for a while, not wanting to upset or worry them. Apart from a very few close friends, we told no one about the diagnosis until after the surgery. I didn’t want to put anyone in the difficult, awkward position of not knowing what to say. 

## 3. There’s lots of support available throughout the journey

The night before my surgery, my thoughts were racing. I told Tracy that I didn’t think I could go through with it. Like she always does, she managed to calm me down and reassure me it was all going to be okay. Now and again I would get dark thoughts – they were impossible to avoid, but Tracy would always do her best to help me think optimistically. 

I also had so much support from incredible nurses, who spent time at my bedside talking it through with me and helping me feel calm. Their kindness was so very welcome and never forgotten. And when other people found out about my cancer, they really looked out for me. My colleagues still check in with me now that I’m better – they assure me they’re not trying to pry but just want to know that I’m okay.

## 4. Remember that you’re more resilient than you think – you can handle it

Before my surgery I pleaded with the medical professionals not to give me an ileostomy bag, which collects waste that passes through the diverted bowel and outside the abdomen. I was devastated to know that I’d need to have one. But as soon as I realised how important it was in helping my body recover quickly, I learned to see it as just a small price to pay. It wasn’t always convenient but I grew to accept it.

Things that initially seem unbearable soon become manageable. It helps that the care you receive is phenomenal. You’re in the hands of medical professionals who know what they’re doing and are really supportive. It gives you the confidence to adapt and cope.

After my fears about the diagnosis and treatment I moved on to a point where I was living my life as best I could. Apart from scars as a permanent reminder, those days are now a dim and distant memory.

## 5. Cancer isn’t your fault

Cancer really can happen to anyone. I think most people who find out they have cancer ask themselves, ‘Why me?’ It seems so unfair, especially when you’ve lived a healthy life.

I asked several medical professionals what I might have done to cause it, or what could’ve prevented it. The answer was ‘nothing’. Some people get it while others don’t. It’s a cruel potluck, but we can’t blame ourselves.

## 6. Don’t be embarrassed about your symptoms – get them checked out

I feel incredibly lucky that things fell into place for me and I was able to beat cancer. I put it all down to the fact I got my symptoms checked as soon as I sensed something was wrong.

Sadly, my father died from lung cancer at only 51 years old. We realised after his death that he'd been hiding it for a long time and by the time he confronted it, it was too late.

Don’t delay and never be embarrassed about any of your symptoms. We’re all human – we all work in the same way.

## 7. We absolutely need to keep talking

I have a lot of admiration for Dame Deborah James for raising awareness and tackling the embarrassment of bowel cancer. She dressed up and campaigned, approaching it with a positive attitude and making it feel acceptable to talk more openly about cancer and its treatment.

But we need to keep up the momentum. It’s important to keep relaying the message about the symptoms and when to get checked. And that even if it turns out to be nothing, it was worth finding out, just in case. 

## A doctor’s advice

Dr Bryony Henderson, Lead GP at Kry, says: ‘Cancer can affect everyone differently. If you think you have [symptoms of cancer](https://www.nhs.uk/conditions/cancer/symptoms/), don’t delay speaking to a doctor. Finding cancer earlier makes it easier to treat and can make the experience better for you and your loved ones.’

__This article has been approved by Dr Bryony Henderson, Lead GP at Kry__

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Colin

A cancer diagnosis can be flooring, but survival rates are higher than ever. Colin Grant, who used Kry to help get his diagnosis, shares his story and advice.

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7 things I learned after my cancer diagnosis

Do you ever find that your mood shifts from feeling happy and upbeat to feeling sad or irritable? Mood swings are intense or sudden changes in how you’re feeling – where your mood can change from high to low or low to high. 

While it’s normal to feel up and down sometimes, mood changes can be a sign of hormonal fluctuations, physical health problems or lifestyle changes. But some mood changes – especially severe ones – could be due to a mental health condition where you might need extra support or treatment. 

## What causes mood swings?  
While a change in your mood can be triggered by an anxious thought or a stressful event at work, it can also be caused by several factors. Here are some of the most common ones: 

### 1. Premenstrual syndrome 
If you notice your emotions are more intense before your period, this could be due to [premenstrual syndrome](/your-health/your-menstrual-cycle-explained/) (PMS). 

The emotional symptoms of PMS – including mood swings, anxiety, irritability, sadness and anger – are thought to be connected to the changing balance of hormones during your menstrual cycle. The other symptoms of PMS include: 

- Bloating or tummy pain
- Breast tenderness 
- Headaches
- Skin breakouts 
- [Trouble sleeping ](/your-health/5-sleep-problems-to-discuss-with-a-doctor/)
- [Low libido  ](/your-health/8-causes-of-low-libido-a-doctors-guide/)

If your PMS symptoms are interfering with your daily life, it’s a good idea to speak to a doctor. It could be a sign of a more severe form of PMS called [premenstrual dysphoric disorder](https://www.uptodate.com/contents/premenstrual-syndrome-pms-and-premenstrual-dysphoric-disorder-pmdd-beyond-the-basics) (PMDD). 

### 2. Pregnancy
Your mood can change throughout your pregnancy – and you may find yourself becoming tearful, angry, irritable and moody. 

One of the main reasons is the change in hormone levels. When you conceive, [oestrogen and progesterone levels increase](https://www.nigeriamedj.com/article.asp?issn=0300-1652;year=2012;volume=53;issue=4;spage=179;epage=183;aulast=Kumar) to prepare your body for pregnancy. Mood changes can also be caused by the physical stresses of pregnancy as well as anxiety over future parenthood.

Depression can affect you at any time of life, but the [likelihood increases during pregnancy](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2724170/), as well as [after the baby is born](/medical-advice/mental-health/postnatal-depression/). Signs and symptoms of depression during pregnancy include:

- Prolonged and persistent feelings of sadness, anxiety or ‘empty’ mood 
- Feelings of worthlessness, hopelessness or guilt
- Loss of pleasure or interest in activities
- Irritability
- An abnormal decrease in energy or tiredness
- Difficulty sleeping

If you think you might have depression during pregnancy, it’s essential you talk to a doctor as soon as possible. If you have a partner or co-parent, they can feel depression around this time too.

### 3. Menopause 
During [perimenopause](/your-health/7-signs-of-perimenopause-a-doctors-guide/) and [menopause](/your-health/what-age-will-i-reach-menopause-a-doctors-guide/), it’s common for women to experience mood changes, like sadness, irritability, aggression and stress. Although the exact relationship between perimenopause/menopause and mood changes is yet to be established, hormonal changes are thought to have an impact on our mood due to [changing oestrogen levels](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4335177/) interacting with neurotransmitters of the brain.  

Other symptoms of perimenopause and menopause include: 
- Tiredness and difficulty sleeping
- Hot flushes and sweating 
- [Vaginal dryness](/your-health/causes-of-vaginal-dryness/)
- A decreased sex drive 

If you’re experiencing these symptoms, it’s worth reaching out for professional help. A doctor can guide you through your options, including [HRT](/your-health/what-is-hrt/), antidepressants, talking therapy or a combination. 

### 4. Bipolar disorder
[Bipolar disorder](/medical-advice/mental-health/bipolar-disorder/) is a condition that causes extreme mood swings, including episodes of manic ‘highs’ followed by depressive ‘lows’. 

During a manic episode, you may:
- Feel euphoric, happy or ‘high’ 
- Have lots of ambitious ideas and energy 
- Behave in ways you wouldn’t usually, like spending large amounts of money on things you can’t afford or doing things that are harmful or risky 

During a depressive episode, you may experience overwhelming feelings of hopelessness and worthlessness, which can potentially lead to self-harm and thoughts of suicide. 

Although the exact cause of bipolar disorder isn’t known, research suggests that stressful life events, genetics and brain chemistry can increase your risks of developing it.

### 5. Cyclothymia
Cyclothymia is a rare mood disorder that causes emotional ups and downs. This condition has many similarities to bipolar disorder, although it’s seen as a milder form. This is because people tend to experience less intense mood fluctuations. 

It’s thought that cyclothymia could run in families and is sometimes triggered by traumatic experiences or prolonged periods of stress.  

If you think you may have cyclothymia, speak to a doctor. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3609426/) suggests there’s a higher risk of people with cyclothymia developing bipolar disorder. 

### 6. Borderline personality disorder 
[Borderline personality disorder](/medical-advice/mental-health/borderline-personality-disorder/) (BPD) is a mental health condition that can affect your thoughts, feelings and behaviour. It can impact your relationships as well as how you feel about yourself.

Symptoms of BPD can be different for everyone, but you may experience:
- Difficulty controlling your emotions
- Difficulty in relationships
- Upsetting thoughts 
- Impulsive behaviour 

BPD can affect people of all genders and backgrounds, although [more women than men are diagnosed with it](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3115767/). Research suggests that BPD is caused by a combination of factors, including genetics and stressful or traumatic life events. 

If your mental health is affecting your mood, your first step is to talk to a doctor about your symptoms.

### 7. Multiple sclerosis 
[Multiple sclerosis](/medical-advice/neurological-disorders/multiple-sclerosis/) (MS) is a condition that can affect the brain and spinal cord. 

MS can significantly impact a person’s emotions and mood. This is often caused by nerve damage in the areas of the brain that controls emotion, although there may be other factors involved, including frustration, anxiety and stress due to the condition. 

As well as experiencing intense periods of emotion, common symptoms of MS include: 
- Tiredness 
- Numbness and tingling 
- Vision problems 
- Muscle spasms, stiffness and weakness
- Bladder and bowel problems
- Pain 
- Thinking, learning and memory problems

If you have MS and are experiencing mood swings, speak to a doctor. As well as medication, they may also recommend talking therapies. 

### 8. Thyroid disorders 
Thyroid disorders – including an [underactive thyroid](/medical-advice/underactive-thyroid/) and [overactive thyroid](/medical-advice/overactive-thyroid/) – can cause mood swings. People with an underactive or overactive thyroid may experience [symptoms](/your-health/thyroid-symptoms-overactive-underactive/) such as irritability, snappiness or a short temper. 

Mood swings are sometimes caused by abnormal or rapidly changing thyroid hormone levels, which can unsettle your emotions. Or they can also be a side-effect of the treatment. 

You may also experience other emotional symptoms including:
- [Anxiety](/medical-advice/mental-health/anxiety/)
- [Depression ](/medical-advice/mental-health/depression/)
- Sleeping difficulties 
- Difficulties with concentration 
- Short-term memory lapses 

If you feel like you’re experiencing psychological symptoms related to your thyroid, speak to a doctor. The good news is that for the majority of people, mood swings improve as the thyroid disorder is treated. 

### 9. Alzheimer’s disease 
[Alzheimer’s disease](/medical-advice/neurological-disorders/alzheimers-disease/) and other forms of dementia can cause mood swings.  Alzheimer’s is caused by an abnormal build-up of proteins around brain cells. This causes a reduction in levels of your brain’s chemical messengers (called neurotransmitters), which are involved in sending signals between brain cells. Eventually, parts of the brain degenerate and nerve cells are destroyed. 

As well as mood changes, the most common symptoms of Alzheimer’s include: 
- Memory loss  
- Personality changes
- Inappropriate or disruptive behaviour
- Problems using language 
- Disorientation

Although there’s no cure for Alzheimer’s, there are a variety of treatments that can reduce symptoms. 

## How to deal with mood swings? 
You can’t always prevent mood swings from happening, but you can take steps to make sure your mood isn’t affected by lifestyle factors. 

### 1. Get enough sleep
[Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6122651/) suggests that a lack of sleep can trigger mood swings and exacerbate feelings of anger, anxiety and depression, so it’s important to get into [good sleep habits](/your-health/how-to-sleep-better/). 

### 2. Exercise regularly
Evidence shows that exercise has positive effects on our mental wellbeing. [One study](https://www.nature.com/articles/s41598-021-01654-z) found that just 10 minutes of running can boost mood.

### 3. Eat regularly and choose slow-release energy foods
Eating regularly and choosing foods that release energy slowly – like rice, oats, cereals and wholegrain bread – can help to keep your [blood sugar levels](/your-health/what-you-need-to-know-about-blood-sugar/) steady. 

### 4. Stay hydrated 
You’ll likely find it hard to concentrate and think clearly when you don’t drink enough fluids. In fact, [research](https://academic.oup.com/jn/article/142/2/382/4743487) suggests that even mild dehydration can alter your mood. 

### 5. Practise mindfulness 
Meditation and other mindfulness techniques have the potential to [enhance mood](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475526/). [One study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5649345/) found that mindfulness can be an effective mood management tool for people with MS. 

## When should I speak to a doctor about my mood swings?
If you’re struggling to cope with mood swings, make an appointment to speak to a doctor. They can help determine if there’s an underlying cause.

It’s always a good idea to speak to a doctor if your mood swings:
- Interfere with your daily life
- Make it hard for you to sleep 
- Cause you to feel anxious, depressed or stressed 

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


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Mood swings

From hormonal fluctuations to mental health conditions, there are several factors that can cause mood swings. Read on to discover what the most common causes are

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What's causing my mood swings?

Hearing ringing in your ears is called [tinnitus](/medical-advice/tinnitus/). It’s when you experience noises that only you can hear and aren’t coming from anything around you. 

As many as [1 in 7 adults](https://jamanetwork.com/journals/jamaneurology/article-abstract/2795168) have tinnitus, and although the sensation is strange and can be quite annoying, it’s usually nothing to worry about. 

For lots of people, tinnitus gets better on its own. In the meantime, it can help to understand the most common causes of ringing in the ears and what you can do to ease your symptoms. 

## What does tinnitus sound and feel like? 
Tinnitus usually sounds like a high-pitched ringing in your ears, though it can also be a whooshing, sizzling, buzzing or pulsing noise. You might hear the noises in one ear or both, or it can feel like it comes from inside your head. 

Tinnitus often comes and goes, and some people find it gets worse at night. This is probably because there’s less going on to distract you from the noise.

## What causes ringing in the ears?
Scientists think tinnitus is caused by a change in how sounds are processed in the brain, which starts when your hearing is damaged. 

[Studies suggest](https://www.sciencedirect.com/science/article/pii/S0140673613601427#bib3) that the brain tries to make up for the hearing loss by increasing activity in the nerve cells responsible for high-pitched sounds. This causes you to hear sounds that aren’t there. 

There are lots of triggers for tinnitus and sometimes it’s as simple as built up earwax, which a doctor can remove. Depending on what’s causing the ringing in your ears, you may experience other symptoms. 

### 1. Damage to your hearing 
Ringing in the ears is linked to hearing damage, which can be age-related or caused by loud sounds. It could be noises related to your job, like drilling on construction sites, or listening to loud music.

There are little hairs in your ears that vibrate when sound waves hit them, which is how noises reach your brain. Tinnitus and hearing loss can occur when these hairs are damaged. The louder the sound and the longer you listen to it, the more likely you are to experience hearing loss. 

__What should I do?__
The best strategy here is to protect your hearing before the damage happens. Keep loud music to a minimum and wear ear defenders when you’re exposed to loud noises.

### 2. An ear infection 
If you have pain or pressure in your ears, then [an ear infection](/medical-advice/infections/ear-infections/) is the most likely culprit behind your tinnitus. Other signs of an ear infection include a high temperature, itching around the ear and ear discharge.

__What should I do?__
Make an appointment with a doctor if it doesn’t clear up within a couple of days. 

### 3. A change to your blood pressure 
If you hear a rhythmic or pulsing noise that syncs with your heart beat, then you may have pulsatile tinnitus. It’s related to a change in your blood pressure, which can be caused by exercise, pregnancy or [hypertension](/medical-advice/cardiovascular-diseases/hypertension/).

__What should I do?__
If you’re getting this regularly then it’s best to speak to a doctor.

### 4. Other health conditions 
Sometimes tinnitus is related to other health conditions, including mental and physical conditions. 

Ringing in the ears can be linked to anxiety, depression, and stress. [Getting help with mental health](/your-health/talking-about-mental-health-with-a-gp/) can ease tinnitus symptoms. 

There are links between tinnitus and diabetes, thyroid disorders and [multiple sclerosis](/medical-advice/neurological-disorders/multiple-sclerosis). Some medicines cause ringing in the ears too, including chemotherapy, antibiotics and certain painkillers. 

Meniere’s disease is a set of symptoms including dizziness, headaches, hearing loss and tinnitus. It’s not common but it’s worth speaking to a doctor if you’re worried – there are treatments available.

## How long does tinnitus last? 
It’s hard to say exactly how long tinnitus lasts because of the variety of causes. [One scientific study](https://www.tandfonline.com/doi/full/10.3109/14992021003753508) found that people’s symptoms tend to improve over time rather than getting worse. 

## How can I stop the ringing in my ears? 
Although there isn’t a direct cure for tinnitus, there are things to help you reduce the triggers and cope with the irritation it can cause.

### 1. Be mindful of volume 
Avoiding any further hearing damage is important if you have tinnitus symptoms. Watch the volume and the length of time you’re exposed to loud sounds. Avoid in-ear headphones, reduce volume levels and wear ear protection.

### 2. Limit your risk factors
You can take lifestyle steps to reduce your risk of tinnitus or further hearing damage. Smoking, vaping, having poorly controlled diabetes or uncontrolled hypertension can cause damage to the small structures inside your ears, increasing your risk of age-related or [noise-related hearing loss](https://www.sciencedirect.com/science/article/abs/pii/S0011502913000217?via%3Dihub). 

### 3. Avoid total silence 
Tinnitus often feels most intrusive when there are no other sounds to distract you. Some people find that playing quiet background music or white noise helps, especially when going off to sleep. 

### 4. Try therapy 
If tinnitus is disrupting your life or sleep, therapy might be helpful. The idea is to help manage any anxiety and give you the coping tools to make tinnitus less stressful. 

## When should I speak to a doctor about tinnitus? 
If you notice ringing in your ears regularly, it’s worth talking to a doctor. 

You should also book an appointment if:

- Your symptoms are getting worse
- Tinnitus is affecting your sleep or worrying you
- The tinnitus pulses with your heartbeat

Get medical help immediately if you develop tinnitus after a head injury or if you have sudden hearing loss or dizziness. 

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

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Ringing in ears

Tinnitus causes ringing, buzzing, or whooshing sounds in your ears that nobody else can hear. Depending on the cause, you may be able to find some relief. 

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Why do I hear ringing in my ears?

## What exactly is vitamin D?
Commonly known as the sunshine vitamin, vitamin D is important for regulating the amount of calcium and phosphate we have in our body. These are the nutrients our body uses to keep our bones, teeth and muscles healthy.

‘One of the ways we get vitamin D is through exposure to sunlight,’ says Dr McClymont. ‘As many people have switched to [working from home](/your-health/working-from-home-affects-our-health/), we may be spending less time outdoors than we’d like, and especially during the winter months it’s important to think about the other ways we can get essential vitamin D.’

## What does it mean to have a vitamin D deficiency?
A vitamin D deficiency is simply when you don’t have enough vitamin D in your body. In winter and when we're spending more time indoors, we're not able to get all the vitamin D we need from sunlight which can lead to vitamin D deficiency.

Some people will never get high enough vitamin D levels as they don’t get enough exposure to the sun, or they may be at a higher risk. In these cases, it's recommended to take a daily vitamin D supplement all year round.

## What does it mean to have a vitamin D deficiency?
Usually, there are no symptoms of a vitamin D deficiency. If they’re present the signs are often subtle, but some people may notice:
- Getting illnesses or infections more often
- Feeling tired or fatigued
- Hair loss
- Muscle pain
- [Lower back pain](/your-health/what-can-help-my-lower-back-pain-a-doctors-tips/)
- Feelings of [depression](/medical-advice/mental-health/depression/) or low mood
- Wounds that heal slowly following surgery, infection or injury

Vitamin D deficiency can also lead to bone density loss, which makes bones more fragile and increases the risk of fractures after a fall.

'Vitamin D plays a vital role in keeping our immune system working as it should, so if you frequently find yourself feeling under the weather or battling a cold, it might be down to a deficiency,' says Dr McClymont.

## Who’s at risk of low vitamin D?
- People who are not often outdoors, for example, those who live in a care home 
- People who cover a lot of their skin when outdoors
- People who are black or Asian
- People following a plant-based diet, as a lot of foods that naturally have vitamin D are fish, red meat and eggs

## How can I prevent a vitamin D deficiency?
Fortunately, it’s relatively easy to maintain good vitamin D levels. According to [NHS guidelines](https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/), babies up to 1 year of age need between 8.5 and 10 micrograms of vitamin D a day, while children between 1 and 4 should aim for 10 micrograms a day. This is recommended throughout the year.

Adults and children above the age of 4 should supplement with 10 micrograms of vitamin D a day during the winter months. Supplements are available from nearly all pharmacies and are available in a range of doses.

For a mild vitamin D deficiency, it may be enough to just take the recommended 10 micrograms a day. More severe deficiencies may require higher doses of vitamin D – but always talk to a pharmacist or GP if you’re unsure.

‘Although getting enough vitamin D is important, it’s also vital to remember plenty of sunscreen to protect yourself against the damaging effects of UV radiation,’ says Dr McClymont. ‘People who wear sunscreen can still manufacture enough vitamin D in their skin, with studies finding no association between sunscreen use and vitamin D deficiency. So there’s no reason to avoid it to increase your vitamin D levels.’

## What good sources of vitamin D are there?
- Oily fish like salmon, mackerel and sardines
- Red meat
- Liver
- Egg yolks
- Fortified foods like breakfast cereals
- Dietary supplements

## How can I treat a vitamin D deficiency?
There are 3 ways to treat a vitamin D deficiency:

- Try to get more sun exposure – around 15 to 20 minutes, 3 times a week is enough
- Eat vitamin D-rich foods (listed above)
- Take a regular vitamin D supplement
- If you’re worried about low vitamin D levels or you’re experiencing symptoms of a vitamin D deficiency, it’s best to get it checked out by a doctor.

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

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Do I have a vitamin D deficiency? 

Do I have a vitamin D deficiency? Symptoms, causes and how to boost your levels

Low vitamin D can lead to health conditions like fatigue and bone problems. Discover how to keep your vitamin D levels topped up when there’s less sun exposure.

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Do I have a vitamin D deficiency? | Kry

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