kry.co.uk > Your health

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

kry.co.uk > Your health > Metainfo

Your health | KRY

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


kry.co.uk > CTA > Feeling cold

Speak to a GP

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

Always feeling cold

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

Meta info > Your Health > Always cold

Why am I always cold? | Kry UK

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

Dr Roshaan Salojee

Kry GP

General health

General health and seasonal

Why am I always cold? 

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

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

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

## Who can get urinary incontinence?

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

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

Other less common forms of incontinence include:

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

## What is stress incontinence?

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

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

## What is urge incontinence?

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

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

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

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

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

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

## How to treat stress incontinence

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

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

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

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

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

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

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

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

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

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

## Treating urge incontinence

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

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

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

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

## 9 ways to prevent a leaky bladder

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

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

## When to speak to a doctor

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

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

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

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

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


Speak to a GP about urinary incontinence

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

managing and treating stress and urge incontinence

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

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

Kry.co.uk > medical reviewer

IMG 20200730 224911 865-33- 1 .jpg

Dr Rhianna McClymont

Lead GP at Kry

Urinary incontinence: a guide to coping with a leaky bladder

The prostate is a small gland, about two inches inside the bottom in men. It helps make semen by producing the fluid that sperm cells are mixed with. 

As you age, your prostate changes. It grows in size and can sometimes develop cancer. Around [22% of all newly diagnosed cancers in Europe](https://www.efpia.eu/publications/cancer-comparator-report/cancer-types/prostate-cancer/#:~:text=Prostate%20cancer%20is%20the%20development,men%20die%20from%20prostate%20cancer.) are prostate cancer. This type of cancer only usually develops after the age of 50. But the good news is that the survival rate is very high.  

A prostate exam looks for physical abnormalities. If a healthcare professional has recommended you have one, then it’s worth getting your prostate checked out.

## What happens during a prostate exam?

The idea of having your prostate examined might be daunting, but the check is carried out by a medical professional who’s likely done it many times before. Here are the key steps of a prostate exam: 

### 1. Your doctor lets you know what to expect

Before getting started, the doctor or nurse will discuss things with you and give you the chance to ask any questions. 

You can ask to have someone else in the room during the prostate exam, like a friend, family member or another medical professional.

### 2. You get undressed from the waist down 

To make the exam easier, you need to fully remove your clothes from the waist down, including your underwear.

You’ll be given privacy while you get undressed and you can let the doctor know when you’re ready. 

### 3. Your doctor tells you what position to get into 

You can have the prostate exam standing up or lying down, depending on the examination room and your physical capabilities. 

In the upright position, you stand with your legs apart and rest your arms on a surface so that you’re bent over. If you have the exam lying down, you’ll be on a medical examination table. You lie on one side and hug your knees up to your chest. 

In either case, the doctor or nurse approaches you from behind, and you can ask them to explain each step as they go.

### 4. The doctor inserts a lubricated, gloved finger into your bottom

Once you’re ready, the doctor or nurse will carefully insert one finger into your bottom. The lubrication means it will go in easily, and they don’t need to go very deep because the prostate is quite close to the entrance.

It might feel unusual at first, but take a deep breath and try not to tense up or clench. After a couple of seconds, your anal sphincter (the muscle that controls your anus) should relax. 

### 5. They check your prostate for any abnormalities

This part is a little bit uncomfortable but only takes 3-20 seconds. The doctor or nurse lightly presses on your prostate with their finger to check for any abnormalities, such as: 

- Lumps
- Swelling
- Tenderness 
- Size

It shouldn’t hurt, so be sure to let the doctor know if you’re in any pain. 

### 6. You can get dressed again 

The whole process only takes a couple of minutes. You’ll be given some tissue to wipe up any excess lubrication and privacy to get dressed. 

## Should I prepare for a prostate exam? 

You don’t need to do anything special before getting your prostate examined. You will be examined by a medical professional and they’ll be wearing gloves. 

If you’re worried, then it can help to pee and poo before your appointment, but don’t force it. Some people feel more comfortable if they’re clean before their exam but you don’t need to douche – you can just clean the area gently in the shower as usual. 

## How does a prostate exam feel? 

A prostate exam can cause some discomfort but it will be over before you know it. It feels like a slight pressure in your bottom and sometimes like you need to pee. 

Some people worry about having an accident or becoming aroused, but the exam is over so quickly that there’s not much time for anything like this to happen. If you feel nervous, let your doctor know and they can talk to you about your concerns. 

## What happens after a prostate exam?

After the exam, the doctor can tell you straight away whether everything felt normal with your prostate. However, sometimes the prostate can feel fine even though there might be a problem. It can also have abnormalities caused by something other than cancer, such as inflammation (prostatitis) or benign prostate enlargement.

This is why your prostate exam is often combined with a blood test called a PSA test. It looks for levels of a certain enzyme, which, if higher than normal, can be a sign of cancer. 

It usually takes between 1-2 weeks to get the results back. Your prostate exam and PSA will determine whether any further tests are needed and help the doctor decide how regularly you need to be checked in the future. 

## How does a doctor diagnose prostate cancer? 
If your prostate shows any signs of abnormality, you may be referred for more tests, such as an MRI or a biopsy, to see whether you have [prostate cancer](/your-health/prostate-cancer-a-doctors-guide/) or if something else is causing the issue.

## Who should be screened for prostate cancer? 

Prostate screening is when you get your prostate or PSA levels checked even though you don’t have any symptoms. 

Most countries don’t offer routine screening because [studies suggest](https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004720.pub3/pdf/full) that it doesn’t help reduce the number of deaths from prostate cancer. This may be because prostate cancer is often slow growing, may not need treatment and is [usually unlikely to be fatal](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529593/). There is also the possibility of a false positive result, which may lead to unnecessary investigations. 

In the UK, anyone over the age of 50 can get their prostate checked. Your doctor should discuss the pros and cons of prostate tests with you to decide how to move forward. 

If you’re at [higher risk](http://perspectivesinmedicine.cshlp.org/content/8/12/a030361.full.pdf), such as being symptomatic, of black ethnic origin, or have a family history of prostate cancer, then a doctor may recommend getting a prostate check up earlier or more regularly. 

## When should I speak to a doctor? 
Although the following symptoms don’t necessarily mean you have cancer, it’s a good idea to talk to a doctor if you have any of these:

- Changes in your peeing habits
- Blood in your urine or semen
- Pain in the lower back, pelvis, or genitals

__This article has been medically reviewed by Kry GP Dr Roshaan Salojee__


kry.co.uk > CTA > Prostate exam

kry.co.uk > Your Health > Prostate exam

Prostate exam

Having your prostate examined is quick and easy – and can help catch cancer early. Here’s what to expect during and after your prostate check-up.

Meta information > Your Health > Prostate exam

What happens during a prostate exam? | Kry UK

Men Health

Men's Health

What happens during a prostate exam?

There are many different causes of hair loss in women, and your hair loss can be temporary or permanent, gradual or sudden. Though hair loss is more likely to happen as you age, it can happen earlier on too. 

If you’re experiencing hair loss, try not to panic. It’s helpful to determine the type of hair loss you’re experiencing first – yours may be happening over time in the form of ‘thinning,’ or you may be seeing patches of baldness. 

## What causes female hair loss?
The most common type of hair loss in women is called female pattern baldness, known medically as alopecia. In the UK, around [40% of women aged 70 years](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6322157/) or over experience this type of hair loss, and its main cause is thought to be hereditary. 

But there are lots of other different reasons for thinning or balding hair, and so it’s a good idea to investigate the core cause in order to find the best treatment or management. The key potential causes include:

- High levels of [stress](/medical-advice/mental-health/stress/)
- [Iron deficiency](/your-health/a-doctors-guide-to-iron-deficiency-symptoms-causes/)
- Medical conditions such as [thyroid disorders](/your-health/thyroid-symptoms-overactive-underactive/), anaemia, [psoriasis](/medical-advice/skin-conditions/psoriasis/) and some autoimmune diseases
- Chemotherapy
- [Having a baby](/your-health/10-post-baby-body-changes-advice-from-a-womans-health-specialist/) – it’s common for women to experience postpartum hair loss for up to 3 months after birth 
- Weight loss

## Why is my hair falling out?
The life cycle of hair growth happens in 3 stages. Each hair follicle on your scalp goes through this cycle and this helps us to understand how hair loss occurs biologically.

- __Anagen__ – the active growing phase where the hair becomes longer and thicker, which can last between 2-7 years

- __Catagen__ – the hair follicle then moves into a short transitional phase where the hair fibre stops growing, which lasts around 3 months

- __Telogen__ – your old hair is gradually pushed up towards the skin’s surface before it’s then shed naturally and replaced with new hair at the start of the cycle

You won’t be aware of this cycle happening, as each hair follicle is at a different stage, at different times. But the cycle will continue throughout our lifetime until there’s an imbalance or sensitivity to changing hormones. 

Apart from age or a genetic predisposition, most causes for losing your hair are known as reactive hair loss.

## How much hair loss is normal?
It's completely normal for women and men to lose varying amounts of hair each day and you’ll notice an increase as you get older. On average, we lose between 50 and 100 hairs a day. This is called [hair shedding](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5336434/) and it’s part of the normal hair cycle. Usually we don’t notice this amount of hair loss and it’s nothing to worry about.

## What’s the difference between female and male hair loss?
For women, hair loss or hair thinning usually happens when the growing phase slows down. It then takes longer for new hair to begin growing. As hair follicles shrink, the hair that does grow back becomes finer, and this can lead to weaker hair that easily breaks.

Women with alopecia also tend to shed more hairs each day than the average person, and the pattern of baldness often starts at your parting line, or in patches across your head. Women are less likely than men to lose all of their hair.

In men, hair loss usually starts at the front of the head and gradually recedes to the back. Lots of men with male pattern baldness will experience complete hair loss and become bald.

## Who’s more likely to lose their hair?
Hair loss is more common than you might realise. [Research shows](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2684510/) that fewer than 45% of women go through life with a full head of hair – so most will experience hair loss or reduced hair volume at some point. The good news is that there are treatment and management options.

As well as hereditary and genetic causes, age and hormones play a part too. Hair loss in women is more common after [menopause](/your-health/what-age-will-i-reach-menopause-a-doctors-guide/), when levels of oestrogen and progesterone reduce. These hormones help hair grow and stay healthy for longer periods of time. 

A decrease in these hormones can also trigger an increase in the production of male hormones (androgens). Androgens can cause hair follicles to shrink and lead to greater hair loss or cause hair to grow on the face. This is why some women – during or after menopause – develop small sprouts of hair on the chin.

## Can I prevent hair loss?
Though it’s tough to hear, hair loss in women and men can’t usually be prevented. But there are lots of lifestyle choices you can make to keep your hair healthy and protect it from breakage.

- __Eat iron-rich foods__ – as part of a balanced diet, make sure you get enough iron from foods like green leafy vegetables, beans, and fortified cereals.
- __Be kind to your hair__ – avoid treatments that can damage your hair like bleach, perms or straightening products. If you do sometimes use them, add a strengthening product or heat protective spray to your routine.
- __Check your medication__ – speak to a healthcare professional to see if any of the medications you take contribute to hair loss and whether you can switch.
- __Make healthier choices__ – limit or quit smoking as this can damage hair follicles and speed up hair loss.
- __Stay out of the sun__ – too much [sun exposure](/your-health/how-to-enjoy-the-sun-safely-and-what-to-do-about-sunburn/) can also damage your hair, so it’s always best to wear a hat or seek out the shade when you’re outdoors.

## What’s the best hair loss treatment?
Most hair loss in women doesn’t need treatment and is either temporary (your hair will grow back) or it’s a natural part of getting older. 

Hair loss caused by a medical condition or high levels of stress usually stops and grows back once you’ve recovered.

If you’re worried about hair loss or female pattern baldness, there are treatments available and it’s best to discuss this with a doctor. 

There are other things you can try if your hair loss is causing you distress, such as:
- Synthetic wigs
- Real-hair wigs
- Steroid injections and creams
- Immunotherapy	
- Light treatment	
- Tattooing	
- Hair transplant		

Like the treatments mentioned above, some of these options won’t be suitable for everyone or available on the NHS.

Your hair is an important part of your identity. As losing your hair can be upsetting for women and men, it can be helpful to get some emotional support too. Talking therapy may be helpful.

## How to cope with hair loss
It’s really important to talk about the psychological impact of losing your hair. If you’ve experienced hair loss, even temporarily, there are many things you can do to help you cope and feel more confident. Here are 5 self-help tips:

### 1. Join a support group
You can find online forums and local groups where you can meet and socialise with other people with alopecia. 

### 2. Practice self-love
Making a list of all your good qualities and focusing on this positive energy can help you come to terms with hair loss.

### 3. Talk openly and honestly
Let your friends, family and loved ones know how you feel, and what kind of support you need. [Talking therapy](/online-therapy/book-an-appointment/) or counselling can help too.

### 4. Cover up creatively
There are plenty of creative ways to help you feel more confident and conceal baldness (if you want to), with wigs, hair extensions, scarves and make up. 

### 5. Be aware of marketing
It’s easy to be tempted by online products and supplements, but there are no miracle cures. A doctor can advise whether [dietary supplements](/your-health/what-vitamins-should-i-take/) are necessary.

## When should I speak to a doctor about hair loss?
If your hair loss is affecting your wellbeing, speak to a healthcare professional about the support and treatment available. 

It’s also a good idea to speak to a doctor if you have new symptoms of hair loss, like if you’re: 
- Developing bald patches
- Losing hair in clumps
- Experiencing itches and burns

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

kry.co.uk > CTA > Hair loss in women

Speak to a GP about hair loss

kry.co.uk > Your Health > Hair loss in women

Hair loss in women

Understand the medical causes and key symptoms of hair loss in women, plus learn how to cope with different types of hair loss.

Meta information > Your Health > Hair loss in women

What causes hair loss in women? | Kry UK

Kry.co.uk > H&L page > Medical review > Hair loss in women

Women Health

Women's Health

What causes hair loss in women?

Feeling the need to self-harm can affect anyone at any point in their lives – and sadly it may be more common than we think. Research shows that self-harming cases have [tripled in the last 10 years.](https://www.bmj.com/content/365/bmj.l4058) 

Self-harm can be upsetting for the people around you because they might not understand it, and they may find it very painful to see physical evidence of your distress.

‘If you’re considering harming yourself, it’s important to remember it’s only a temporary way to cope,’ says Dr Oyefeso. ‘It can also bring up painful feelings and make things even worse.’

## What is self-harm?
Self-harm is when you hurt yourself on purpose as a way to cope with difficult feelings or experiences. 

There are lots of different ways people might hurt themselves including cutting, scratching, banging your head or burning your skin.

‘While self-harm can be noticeable on the skin, some people hurt themselves in less obvious ways, like through not eating, heavy drinking, getting into fights or drug use,’ Dr Oyefeso explains.

## Why do people self-harm?
Everyone finds their own way to try and cope with life’s challenges. People have described self-harm as a way to:
- Have a sense of being in control
- Turn invisible emotions into something visible
- Have a short-term release from overwhelming thoughts or feelings
- Punish themselves for things they feel or have done
- Escape traumatic memories
- Make themselves ‘feel something’ rather than numbness
- Express [suicidal thoughts](/your-health/what-to-do-if-youre-having-suicidal-thoughts-a-psychologiss-advice/) without taking their own life
- Let other people know they need help

‘When someone harms themselves they may be feeling sad, guilty, hopeless or ashamed,’ says Dr Oyefeso. ‘Although there can be a link between suicidal thoughts and self-harm, most people who self-harm don’t want to die, but instead manage severe distress while living their life.’

## Who is more likely to self-harm?
Self-harm can affect anyone, but certain people can be more vulnerable. Self-harm is more common in:
- Young people
- Girls and women
- People with a a mental health problem like [depression](/medical-advice/mental-health/depression/), [anxiety](/medical-advice/mental-health/anxiety/), [borderline personality disorder](/medical-advice/mental-health/borderline-personality-disorder/) or an [eating disorder](/your-health/how-to-help-someone-with-an-eating-disorder-a-therapists-guide/)
- [LGBTQIA+](/your-health/lgbtqia-healthcare-glossary/) people due to discrimination
- People who were abused as a child
- People who have lost someone through suicide
- People who are in prison
- Asylum seekers
- Veterans of the armed forces

## How to stop self-harm when the urge arises
It may seem hard to see a way past urges to harm yourself, but there are ways you can help yourself and find professional support.

### 1. Understand why you self-harm
When you become familiar with your patterns of self-harm, you’ll know when the urge is coming on and ultimately be in a better position to stop it. 

__Learn to recognise your triggers__ – Note what you were thinking or feeling just before you hurt yourself. Did a certain situation, person or memory cause you to self-harm?

__Take note of what the urge feels like__ – This might be a physical feeling like a racing heart or numbness, or an intense emotion like anger, sadness or despair.

__Keep a diary__ – Write down what it feels like before, during and after you self-harm, how regularly you do it and when. You’ll see patterns if you keep this up for at least a month. It can be difficult to see your emotions and behaviour patterns on paper, so make time to take your mind off it after. 

### 2. Try to distract yourself
‘Different distractions work for different people, so it’s good to try a few strategies,’ Dr Oyefeso says. ‘Especially if the thing that triggers you to self-harm tends to change.’

__If you feel sad or fearful__ – Listen to soothing music, get cosy at home or try to sleep, go for a walk in nature, let a friend or relative know how you feel, or just let yourself cry.

__If you feel angry__ – Try to channel your anger through hitting cushions, tearing up a piece of paper, or through exercise like running. Only continue with these distraction methods if you feel a positive effect, not if it makes the anger worse.

__If you feel like you need to punish yourself__ – Do some exercise or find a creative way to express your self-hatred, like writing a poem or drawing. You can also try writing a letter to yourself from the part of you that feels you deserve to be punished, then write back as though you were a friend with compassion.

__If you feel you need to be in control__ – Tidy your home, do some gardening, write lists or practice clenching your muscles and then releasing.

__If you’re feeling disconnected__ – Try holding ice cubes, smelling something strong like garlic or onion or having a cold shower. 

### 3. Delay self-harming
‘It isn’t always easy to fight the immediate urge to self-harm, but by waiting just 5 minutes, you may find the intense feelings have passed. You could even try sitting on your hands during this time,’ Dr Oyefeso recommends.

If delaying works well for you, try waiting a little longer each time and it may become easier to avoid hurting yourself altogether.

## How to stop self-harm in the long-term
Overcoming self-harm completely can take a bit more work than helping yourself in the moment each time. It involves a deeper exploration of why you self-harm so you can find alternative ways to manage your thoughts and feelings. There are a number of ways you can help yourself in the long term.

### 1. Learn to accept your feelings
‘It can be scary to let yourself experience difficult feelings again, but it's a very brave thing to do,’ says Dr Oyefeso. You can try to:
- Keep a journal to prevent you being overwhelmed by your feelings
- Name feelings as you become aware of them
- Use online tools and worksheets to help you deal with feelings – [Self-injury Support](https://www.selfinjurysupport.org.uk/) has some useful resources
- [Work with a therapist](/your-health/is-talking-therapy-for-me/) who can help you validate and accept your feelings

### 2. Improve your self-esteem
Finding ways to look at yourself in a positive light is important to helping you overcome self-harm. 
- Write down things you appreciate about yourself on a regular basis
- Try to think about yourself in the same way as you’d think of someone you love or admire
- Learn to be assertive by setting boundaries and expressing what does and doesn’t work for you in life
- Think in a more empowered way, for example, ‘Even though I’m hurting myself, I’m determined to make progress.’ 

### 3. Delve deeper into why you self-harm
‘The more you understand your relationship with self-harm and the role it plays in your life, the better equipped you’ll be to move on and find new ways to cope,’ Dr Oyefeso reassures. Ask yourself:
- What was the reason you first started to self-harm?
- What is self-harm to you? What role does it play?
- What situations make you likely to hurt yourself?
- What worries you about living without self-harm?
- What would you miss about it?
- What are the benefits of not harming yourself?

### 4. Focus on healthy living
Looking after your overall wellbeing can make you feel stronger and better about yourself. So try and make time to:
- See friends and family, even if it feels easier to stay by yourself
- Do regular exercise – even going for walks can reduce stress
- Eat healthy meals with fruit and vegetables
- Get enough sleep

### 5. Seek professional help
It can be hard to reach out, especially if you’re worried people will judge you or won’t understand why you self-harm. But it’s okay, and very important, to ask for help. [Mind](https://www.mind.org.uk/information-support/types-of-mental-health-problems/self-harm/useful-contacts/) has a list of useful contacts to help with self-harm – alternatively a doctor or therapist can help.

## How can I help a friend who self-harms?
‘If you find out that someone you care about is self-harming, it can be hard to know how to approach the situation. It’s normal to feel shocked, confused, angry or hopeless, but it’s important not to panic. 
‘If you respond well, they’ll feel more comfortable opening up to you about self-harm,’ says Dr Oyefeso.
- Try not to judge them
- Try to have empathy – remember it’s their way of managing very difficult feelings
- Let them know you’re there for them
- Remind them of their positive qualities
- Offer to help them find professional support

### What isn’t helpful?
- Calling self-harm 'attention-seeking'
- Trying to force them to change
- Acting in a way that might take control away from them
- Either ignoring their injuries, or focusing too hard on them instead of the reason they exist

## When to seek emergency help
If you’ve caused an injury through self-harm, or you think your self-harm could be a risk to your life, call 999 or go to A&E. You can also call a 24-hour helpline like Samaritans at 116 123.

Alternatively, mental health crisis teams are available locally round the clock, or you can request an emergency GP appointment.

## When to speak to a therapist
‘A therapist can provide you with practical techniques that can help you overcome self-harm. Talking therapies like cognitive behavioural therapy (CBT), dialectical behaviour therapy (DBT) and psychodynamic therapy have been proven to help people who self-harm,’ Dr Oyefeso explains.

If you find yourself self-harming, here are some signs that it might be time to seek professional help:
- You’ve been self-harming for a long time and find it difficult to stop
- You can’t control your self-harming behaviour
- You feel like self-harming is the only way to cope with your emotions
- You feel ashamed or embarrassed about your self-harming behaviour
- You’re harming yourself in ways that could cause serious injury
- You’re using self-harm as a way to cope with trauma
- You’re using self-harm as a way to cope with an eating disorder
- You feel like you’re in danger of harming someone else

‘If you’re experiencing any of these signs, seek help from a mental health professional immediately,’ says Dr Oyefeso. ‘You deserve the support you need to heal.’

__This article has been medically approved by Dr Adenekan Oyefeso, Psychologist and Clinical Lead for Mental Health at Kry.__


Section > Call out > GP CTA for content

kry.co.uk > Article page > What is self harm?

What is self harm

Self-harm is when you hurt yourself on purpose as a way to cope with difficult feelings or experiences. Discover expert ways to help stop self-harming and how to get help.

Meta information > What is self-harm?

What is self-harm? | Kry

Medical review

Dr Adenekan Oyefeso

Psychologist and Clinical Lead for Mental Health at Kry

Mental health

What is self harm?

Bullying can take place in lots of different ways. Cyberbullying refers to bullying that takes place online, through social networks, gaming sites and other digital platforms. 

As most young people tend to take their mobile phones wherever they go, this type of bullying can happen at any time via social networks, gaming and other digital platforms.

As a parent or guardian it can be more difficult to spot but there are ways to support and resources to use to help someone going through cyberbullying. 

## What are the different types of cyberbullying? 
Like offline bullying, cyberbullying can take many different forms. Some of the most common include:

- Threatening or abusive messages
- Shaming someone with embarrassing images or videos
- Excluding someone else from online games, activities or friendship groups
- Sending upsetting messages on social networks, chat rooms or online games (also known as trolling)
- Creating hate groups, polls or sites about someone
- Setting up fake accounts, hijacking or stealing online identities to cause harm or humiliate someone
- Explicit messages or images, or pressuring children and other vulnerable people to engage in sexual conversations online 

## How has social media affected the rates of cyberbullying?
Having access to the internet and being digitally-savvy has so many benefits. However, with young people spending more time on social media, they’re at greater risk of cyberbullying.

If you or your child has been a victim of cyberbullying, you may want to delete certain social media apps or stay offline to give yourself time to recover. But not using the internet at all isn’t a long-term solution. This is one of the reasons why reporting cyberbullying is so important. 

As with any type of bullying and harassment, you don’t need to suffer in silence. Let your family and friends know, seek advice from a responsible adult or teacher, and get support for your mental health from a doctor or therapist.

## How can cyberbullying affect someone’s mental health?
When a child or young person experiences cyberbullying, they might start to feel [anxious, ashamed and insecure](/your-health/how-to-help-a-child-with-anxiety-a-therapists-guide/). These feelings can lead to withdrawing from their friends and family, and a cycle of [negative thoughts](/your-health/5-ways-to-deal-with-negative-thoughts-now/). 

Sometimes they may turn to substances like alcohol and drugs to deal with their psychological pain. 

As well as impacting their mental health, children and young people can experience physical symptoms as a result of the stress and anxiety, including:

- Headaches
- Stomach ache
- Nausea

## How to spot the signs of cyberbullying 
Every child and young person responds differently to bullying and there aren’t always clear signs that someone is being bullied online. Here are some indications your child may be affected by cyberbullying:

- Being nervous, less confident, or more distressed and withdrawn
- Being worried about school, skipping school or feeling too unwell for school on a regular basis
- A noticeable change in motivation or performance at school or in their hobbies
- Problems with eating or sleeping
- Bullying or aggressive behaviour towards others

## How to help a child with cyberbullying 
There are steps we can all take to keep children safe from all forms of bullying. Here are some specific tips on how to support a young victim of cyberbullying, whether they’re your child or a child you know.

### 1. Talk to them openly about cyberbullying

Whether you think your child might be being bullied or not, it’s good to have open conversations. Explain what bullying and cyberbullying is and how it might make people feel. If a young person admits that they’re experiencing cyberbullying, try to listen carefully – they might be feeling scared, [anxious](/your-health/how-to-help-a-child-with-anxiety-a-therapists-guide/) or ashamed. You can talk through how they might like you to help.

### 2. Let them know who to reach out to for help

Make it clear that they can always talk to you, other family members or a teacher they trust about cyberbullying. There are also charity services available like [Childline](https://www.childline.org.uk/get-support/contacting-childline/) – a free helpline for children and young people, or [EACH](http://each.education/homophobic-transphobic-helpline) – a free helpline for children experiencing homophobic, biphobic or transphobic bullying.

### 3. Help them take time out from online activities

Bullying and cyberbullying can affect young peoples’ confidence and self-esteem so helping them find things that make them feel good or bring them joy can be a big help – whether that’s taking up a new sport or a new craft.

### 4. Speak to your child’s teacher or club leader

If your child is being cyberbullied, you can talk to their school, as they have a duty to protect pupils from bullying. It might be helpful to bring any evidence or notes to talk through, and ask for a copy of their anti-bullying policy to refer to. If the bullying continues, the [Department for Education](https://form.education.gov.uk/en/AchieveForms/?form_uri=sandbox-publish://AF-Process-f1453496-7d8a-463f-9f33-1da2ac47ed76/AF-Stage-1e64d4cc-25fb-499a-a8d7-74e98203ac00/definition.json&redirectlink=%2Fen&cancelRedirectLink=%2Fen) can offer support.

### 5. Report any type of online bullying

There are also practical steps you can take if the bullying is taking place online – like on a social media app or online gaming. Make sure your child knows how to block anyone who posts anything nasty or abusive about them. You can usually find this in the help or online safety area of the platform.
You can also report anyone for cyberbullying directly to the social media or gaming platform – whether it’s a comment, image or video. 

## What support is available for parents & guardians? 
If you’re a parent or carer of someone being cyberbullied, you might feel a range of emotions like anger, disappointment or helplessness. 

As well as using the advice above to help you cope, there are lots of charities that can provide support for parents including the [NSPCC](https://www.nspcc.org.uk/what-is-child-abuse/types-of-abuse/bullying-and-cyberbullying/#support) and [Think U Know](https://www.thinkuknow.co.uk/) – a site run by The Child Exploitation and Online Protection Centre (CEOP) with resources for young people, parents and guardians about staying safe online.

If you find out your child has been involved in cyberbullying or done something to hurt someone else, you’re also likely to feel lots of strong emotions. 

Children and young people don’t always realise that their actions or behaviour are a form of bullying, or understand the impact they’re having on someone else. A good way to help them understand the effects of their actions is by clearly explaining why bullying is unacceptable. 

## When to seek medical help
It can be hard to know who to turn to if your child is a victim of cyberbullying.

If your child is struggling with their mental or physical health, speak to a GP or therapist who can advise you further on the available support they may need.

__This article has been medically approved by Dr Adenekan Oyefeso, Psychologist and Clinical Lead for Mental Health at Kry.__

Kry.co.uk > Article page > What is cyberbullying? And how to help a child

Speak to a therapist

kry.co.uk > Article page > What is cyberbullying? And how to help a child

Cyberbullying

Cyberbullying is bullying that takes place online. Here’s how to help a child or young person who’s a victim of cyberbullying.

Meta description > Cyberbullying

What is cyberbullying? | Kry UK

Family

Family health

What is cyberbullying? And how to help a child

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

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

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

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

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

## What does sexual attraction mean?

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

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

## How do I know if I’m asexual?

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

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

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

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

## Is asexuality the same as celibacy?

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

## How does asexuality and relationships work?

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

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

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

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

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

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

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

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

kry.co.uk > CTA > Asexual

livi.co.uk > Your Health > Asexuality

What does it mean to be asexual

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

Meta information > Your Health > Asexuality

What does it mean to be asexual? | Kry UK

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

Dr Harriet Bradley

Medical Director at Kry

What does asexual mean? 

Strength training, or resistance training, is a type of exercise where you work your muscles by pulling or pushing against a force. The force can be your own body weight like when you do a press-up, free weights or a weight machine. 

The idea is that putting repeated, controlled stress on your muscles increases their strength and endurance over time. To get stronger, you gradually train with heavier loads over time, while reducing how many times you lift them.  

Having stronger muscles and a stronger body is a great complement to other exercises like running and swimming. And the best part is that you don’t need to be a bodybuilder or gym-goer to benefit. 

## What’s so great about strength training?

There are plenty of reasons people do strength training. The obvious ones are:

- To become stronger
- To lose weight or maintain a healthy weight
- To increase your fitness level 

But there are also some surprising extra benefits that make building muscle more important for your health than you might expect. 

## 1. You’ll boost your energy and mood
There’s growing evidence to say that activities benefiting your physical health are also great for your mental health, and strength training is one of them. 

[Studies show](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6377696/) that a regular training program is associated with better mental health, higher energy levels and a positive impact on social relationships. These are all things that also protect your emotional wellbeing in the long-term. 

## 2. You’ll build stronger, healthier bones
You might not think much about your bone health – especially if you’ve been lucky enough to avoid any breaks or fractures. Strength training is a way to strengthen your bones before conditions like [osteoporosis](https://www.livi.co.uk/medical-advice/musculoskeletal-disorders/osteoporosis/) become a problem, especially as bone density declines as we get older. 

[One small study](https://link.springer.com/article/10.1007/s00198-010-1182-9) found that doing high-intensity resistance training for just 2 days a week helped combat the effects of ageing on bone density. The main benefits behind this are that having a strong skeleton protects you from injuries and means you can have a more active lifestyle for longer. 

## 3. You’ll reduce your risk of heart problems
Low to moderate intensity strength training lowers your risk of a [stroke](https://www.livi.co.uk/medical-advice/cardiovascular-diseases/stroke/), [heart disease](https://www.livi.co.uk/medical-advice/cardiovascular-disease/) and hypertension. A single session can lower blood pressure for up to 24 hours, according to [one review](https://pubmed.ncbi.nlm.nih.gov/27512052/). 

Even better news is that the effects of regular training translate into long term benefits. Lifting weights for less than 1 hour a week was linked to a [40-70% lower risk](https://journals.lww.com/acsm-msse/Fulltext/2019/03000/Associations_of_Resistance_Exercise_with.14.aspx) of heart problems in a recent study.

Remember, it’s a good idea to speak to a doctor before [using exercise to control high blood pressure](https://www.livi.co.uk/your-health/exercising-with-high-blood-pressure/) or manage a heart condition. 

## 4. You’ll lower your risk of type-2 diabetes
There are lots of things you can do to reduce your chances of getting [type 2 diabetes](https://www.livi.co.uk/medical-advice/type-2-diabetes/) and strength training has recently joined the list. Lifting weights can be a great way to take things into your own hands and [manage your blood sugars](https://www.livi.co.uk/your-health/what-you-need-to-know-about-blood-sugar/), whether you already have diabetes or not.

A [recent review](https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-021-00321-x) of 14 scientific studies of people at risk for diabetes found that regular training led to healthier blood sugar levels as well as a lower body fat percentage. That was all without needing to diet, although the more healthy lifestyle choices you make, the better.

## 5. You’ll be able to stay more active as you age
Once we hit 30-years-old, we shed between [3-8%](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/#:~:text=Muscle%20mass%20decreases%20approximately%203,to%20disability%20in%20older%20people.) of our muscle mass every decade. It’s part of the reason why some people lose their ability to get up and go as they age. 

Strength training is a way to turn things around and [recent studies](https://link.springer.com/article/10.1007/s40279-021-01605-8) suggest that it doesn’t need to be intense or difficult. Whether you’re younger or older, a small amount of light, regular training can keep your muscles in shape as you age. More intense strength training gives better results and more muscle mass.

## 6. You’ll have fewer aches and pains
Muscle weakness isn’t necessarily the cause of an injury, but building back muscle strength can help. [One large-scale review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6377696/) found that the biggest benefit of strength training was that people experienced less aches and pains. 

Strengthening your muscles protects your joints and ligaments and improves posture, all of which can lessen pain and reduce the risk of a future injury. 

## 7. You’ll have better balance
The last big benefit of strength and resistance training as you age is it improves your balance. This can help you avoid risky trips and slips. 

It can be daunting to get started with exercise if you already feel unsteady on your feet. A professional at most gyms can show you light exercises that can be done sitting down or using a weight machine for support as a start. Soon enough you'll be able to do standing exercises. 

## So, how do I get started?

There are a few things to think about when starting strength training, including:

- How heavy the weights should be
- How many times you lift them
- What type of equipment (if any) you should use
- How you change your routine over time

### Start simple
Experts recommend starting with a few rounds of exercises targeting different muscles. Aim to manage to repeat each exercise 8-12 times per round and if it’s too hard or easy, then you can adjust the weight you’re using. Too hard means you can’t do 8 and too easy means you can do more than 12.

### Don’t skip the warm up
To avoid injuries and progress over time, remember to always warm up and cool down. Similarly, using an exercise machine or working with a trainer can help you keep good form to avoid injuries if you’re a beginner. 

### Follow along
If you’re brand new to this, then the simplest solution is to find an app, online program or regular class that you can follow. The best ones will help you tailor it to your age, weight, goals and current abilities. If you want to pair your training with other activities then do a little research – there are plenty of strength training exercises for runners and different sports too.
## What’s the difference between strength and resistance training?
Resistance training describes the general exercise of working your muscles using an external force. That could be your own body weight, elastic exercise bands, free weights, or weight lifting machines. 

Strength training is a type of resistance-based workout where you gradually train with heavier loads over time, while reducing how many times you lift them. It’s been shown to be the best way of getting stronger. 

Training your muscles is also perfect for supporting other types of exercise, such as targeting certain muscle groups to [reduce the risk of running injuries](https://www.livi.co.uk/your-health/how-to-prevent-running-injuries/). 

## Do I need to speak to a doctor first?
For most people, it’s safe to start resistance training. What’s not safe for sure is staying physically inactive. 

However, there are a few cases where it’s a good idea to check with a medical professional first, for example: 

- If you’re making big lifestyle changes
- If you’re worried about an injury
- If you’re struggling to maintain a healthy weight
- If you’re pregnant or recently gave birth
- If you have a heart condition or high blood pressure

__This article has been medically reviewed by Lead Physiotherapist Erik Nordlund.__

kry.co.uk > CTA > Strength training

livi.co.uk > Your Health > Strength training

Benefits of resistance training

Strength training has far more benefits than just getting in shape. Here’s why, and how doctors recommend you get started.

kry.co.uk > Meta info > Strength training

7 benefits of strength training - and how to start | Kry UK

Kry.co.uk > H&L page > Medical review > Strength training

Erik Nordlund

Lead Physiotherapist at Kry

Health tips

7 benefits of strength training – and how to get started 

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