This is a tough time of year for people battling to keep control of their weight (and I should know – I’m on that list!).  The burst of good resolutions from New Year has faded, and chocolate in every shape and form arrived in our homes for Easter.  Meanwhile the horrible thought of summer sun and struggling into skimpy swimming costumes looms.  So what can you do to keep motivation going?
Ultimately the key to successful weightloss is, in some shape or form, less calories in and more calories burned up with exercise.  Here are some ideas to help:

• Get out in the fresh air for a little every day. This will help in several ways to rev up your body. Spring sunlight on your skin will start to top up Vitamin D levels after the dark winter – this vitamin is essential for bone and muscle strength, and you will need it if you are going to be more active.  The clear Spring light also triggers signals in the retina of the eye that stimulate your pineal gland in your brain. This regulates production of the hormone melatonin by the gland, getting your body clock into order, clearing out winter cobwebs and putting you in a better mood to tackle your health issues.
• Make a new start – set a date to refresh your eating plans, or test out a new diet to see if it suits you (there’s lots to try) or join a weight loss scheme such as Weightwatchers. But be rigorous – do it all properly, mark your efforts on a chart and count your points or calories carefully.
• Time to try out a new activity or exercise regimen – as the weather improves outdoor sports regain their appeal so explore new areas on your bike or get along to your local club to have a go at sports like rowing, tennis or climbing
• See if High Intensity Training works for you. Experts now think that just a few minutes each day of running, cross training or cycling at full pelt for about 60 seconds at a time to the point where you are uncomfortably out of breath with your heart rate around 90% of max, are enough to shake your metabolism into a higher gear.  Check first with your doctor especially if you have heart problems.

About the author:

Dr Patricia Macnair MBChB  MA has combined work as a Geriatrician with a career as a health journalist for over 20 years. She works part-time on the wards of a small hospital as part of a multidisciplinary rehabilitation team that look after elderly people recovering from severe illness or recent major surgery. For the rest of the week she is a freelance medical journalist and broadcaster, writing on a wide range of topics for both the public and for health professionals, in national magazines and papers, on the internet and on radio.  She has a regular column in Yours magazine, contributes frequently to the BBC (especially the Health website) and has had numerous books published. She has also won several awards from The Medical Journalists Association, including Best Health Website 2011, Freelance Health Journalist (Runner-up) 2008 and Writing for the Web (Runner-up) 2002.

In her spare time, when not tending to family and garden, she plays guitar in a little rock and blues band.  Follow her tweets on www.twitter.com/bluebass2

Hairdressers should be trained to spot the tell-tale signs of skin cancer, according to a group of American doctors.

An article in the most recent Journal of the American Academy of Dermatology claims hairdressers could be given basic training to recognise the early indications of skin cancer, such as inflamed moles, discoloured skin patches, lumps, bumps or sores on client’s scalps and necks.

Skin cancer is one of the most common forms of the disease in the UK – up to 100,000 new cases are diagnosed every year. Around 2,500 people die each year from the most damaging form of skin cancer, malignant melanoma.

Despite its prevalence, there is no national screening programme for skin cancer in the UK. Many cases go undetected because patients either don’t know what to look out for, or lesions develop in places patients cannot see: such as the scalp, back and neck.

Campaigners claim hairdressers could play a vital role in helping patients detect skin cancers in areas it would be otherwise difficult to check without help from someone else.

The doctors want hairdressers to receive enough training to spot potential signs of skin cancer – and, if they notice something, to tactfully talk it through with clients and suggest they see their GP.

Skin cancer can be treated if detected and caught early. The problem, most of the time, is that detection comes too late to adequately halt the disease. In women, the signs of skin cancer often first develop on the legs – in men, it’s more likely to be on their back.

The recent article states that hairdressers could become a first line of defence against skin cancers on the head and neck. Of course, the burden for diagnosis would not fall on their shoulders – but they could save lives by suggesting clients visit a GP.

In the UK, such measures have already been explored to some extent: research found many hairdressers would be willing to take on the extra responsibility.

Whilst there’s no UK screening programme for skin cancer, the Government is involved in the Melanoma Taskforce. Chaired by Sian James MP, the taskforce features skin cancer experts, and, in 2010, looked at the idea of hairdressers being trained to spot signs of skin cancer.

It has already produced a set of guidelines for stylists to help them recognise malignant melanoma.

The British Association of Dermatologists, a charity involved in the taskforce panel, said expecting hairdressers to diagnose skin cancer after rudimentary training would be “dangerous”. But they added: “However, they can help in spotting changes to the skin in places their clients can’t usually see.”

Spotting the signs of skin cancer:

Skin cancer is commonly caused by over-exposure to UV rays from the sun. That could be because of too much sunbathing, or the over-use of sunbeds.

If you notice any changes in the size, colour or shape of a mole, or similar changes to patches of skin, or have a sore which is refusing to heal, see your GP immediately.

Skin cancer can be treated successfully – but must be caught at the earliest possible opportunity.

None of us like growing older, but the good news is that women are now living longer than ever before. As the average age of menopause is 52 years, this means we can expect to spend many decades in a natural phase of life in which we produce significantly less oestrogen. Some women quickly adapt to lower oestrogen levels and notice few, if any, problems. Others experience a variety of menopausal symptoms such as hot flushes, night sweats, tiredness, mood swings, dry skin plus aches and pains.

Hot flushes can be triggered by a number of factors, including heat, increased humidity, alcohol, caffeine and spicy foods, which are best avoided. Other coping strategies include wearing several layers of clothes which you can peel off, keeping a fan next to your bed to keep  cool at night, and drinking plenty of water to prevent dehydration headaches.

Diet is important, as oestrogen-like plant hormones, known as isoflavones, can significantly reduce symptoms.  Isoflavones are found in beans (especially chickpeas, lentils and soy products), vegetables, fruit, nuts, seeds and whole grains. Supplements containing selected vitamins, minerals and soy isoflavones can help, too.

As oestrogen levels fall, many women notice that everything becomes dryer. Overcome this with anti-ageing hair and skin conditioners, and by using an intimate lubricant to reduce vaginal dryness. Artificial tears can reduce dry eyes while sprays and lozenges are available from pharmacies to overcome dry mouth.

Bladder weakness can also develop at this time of life. Pelvic floor exercises help to strengthen the muscles supporting your bladder, while modern slim-line continence pads provide comfort, security and peace of mind.

As oestrogen protected us from common conditions such as hypertension, heart disease, stroke and osteoporosis, it’s now even more important to adopt a lifestyle that is as healthy as possible. If you smoke, do your utmost to stop – nicotine replacement products can really help. Follow a healthy, low fat, low salt diet, and keep alcohol intake to within recommended levels of no more than 14 units per week for women. And increase the level of exercise you take – aim for at last 30 to 60 minutes per day – for significant benefits against most heart disease risk factors.

If symptoms are interfering with your quality of life, talk to a doctor about hormone replacement therapy (HRT) which can significantly reduce symptoms.

About the author:

Dr. Sarah Brewer qualified from Cambridge University with degrees in Natural Sciences, Medicine and Surgery. After working in general practice, she recently gained a master’s degree in nutritional medicine from the University of Surrey. As well as being a licensed doctor, Sarah is now also a Registered Nutritionist, Registered Nutritional Therapist and an award winning health writer. Sarah writes widely on all aspects of health and nutrition, including complementary medicine and the safe use of herbal remedies and vitamin supplements. She has written over 50 popular self-help books, is the Editor of YourWellness magazine, and a regular contributor to Prima, the Daily Mail, Daily Telegraph and other newspapers.

Sarah lives in the Channel Islands with her husband, three children, three tortoises, a kitten and Jack Russell puppy.

Follow her nutritional tweets www.twitter.com/DrSarahB and read YourWellness magazine via www.yourwellness.com.

There’s been a bit of a backlash against No Smoking Day this year. There isn’t just one day of the year when its right to stop, say some people. Never in March, cry others, while a few resolutely refuse to contemplate quitting on a Wednesday.  They are all right about one thing – choosing when to quit is highly personal and if you’re not ready to give up smoking your chances of success are very low.

So how do you make a good start ? You may have tried many times, possibly even several times just since that inevitable New Year’s Resolution which probably failed within 48 hours leaving you deflated and beaten by your nicotine habit.  A very small minority do stop just like that, for ever and a day, sometimes inspired by a single event. I had a friend who quit instantly when she saw a myriad of intensely red and golden autumn leaves falling and, in a moment of inspiration, felt the brevity of the life and the need to experience as many leaf falls as possible.

But most people are better off with a plan, which they can gradually build until a day when everything feels right and they kick it into action. So start by doing your homework. Learn to understand why you feel the need for a cigarette – what causes that very physical craving? How does nicotine activate the brain? What happens when you stop smoking? How can you expect to feel? What are the risky situations that might tempt you back to your habit ?

Then go along to your local Quit Smoking service (free on the NHS) and sign up to a programme. Success rates are higher (around 30%) for those who combine psychological support with a combination of quit smoking medications, so don’t go it alone unless you really want to. Many people are helped by nicotine replacement treatment which may be a patch, a pill or even an inhalator. Some prefer an electronic cigarette which not only dispenses a dose of nicotine but gives you something to hold in your hand. There are other drugs too, which reduce the cravings that quitters have to battle against. Tell your friends and family – this informal “contract” to stop can actually be very powerful in your subconcious. And good luck!  .. and if you don’t succeed, don’t give up hope. Many people finally stop smoking on their umpteenth attempt – it’s just a matter of time.

About the author:

Dr Patricia Macnair MBChB  MA has combined work as a Geriatrician with a career as a health journalist for over 20 years. She works part-time on the wards of a small hospital as part of a multidisciplinary rehabilitation team that look after elderly people recovering from severe illness or recent major surgery. For the rest of the week she is a freelance medical journalist and broadcaster, writing on a wide range of topics for both the public and for health professionals, in national magazines and papers, on the internet and on radio.  She has a regular column in Yours magazine, contributes frequently to the BBC (especially the Health website) and has had numerous books published. She has also won several awards from The Medical Journalists Association, including Best Health Website 2011, Freelance Health Journalist (Runner-up) 2008 and Writing for the Web (Runner-up) 2002.

In her spare time, when not tending to family and garden, she plays guitar in a little rock and blues band.  Follow her tweets on www.twitter.com/bluebass2

Sensible exposure to sunshine is important to maximise the production of vitamin D in your skin. But fifteen minutes of sun exposure, without sunscreen, is all you need – more can damage the skin, risk sunburn and may lead to premature wrinkles or even skin cancer. After this time, cover up and apply sunscreen.

Skin experts recommend selecting a product with at least SPF15 and preferably higher to screen out ultraviolet B (UVB) sunrays. For children, an SPF of at least 30 to 40 is advisable.

Some people are also sensitive to ultraviolet A (UVA rays) and develop an itchy, raised red rash several hours after sun exposure. This is known as polymorphic light eruption (PLE) and the only effective treatment is a broad spectrum sunscreen which filters out both UVA and UVB light.

• Apply sunscreen liberally – it takes 25g, about the size of a small egg, to cover the entire adult body properly. Unless otherwise instructed, reapply sunscreen every one to two hours and after swimming.
• Avoid the hottest sun between 11am to 3 pm and stay in the shade as much as possible at other times.
• Remember, you can still burn on hazy days and in the shade, so cover up with loose, light clothing and wear a wide brimmed sun hat as much as possible.

Wearing sunglasses helps to protect against cataracts. Check for a label or any print on the sunglass lens or frames that specifically state ‘100% UV protection’, ‘Lenses block UVA and UVB rays’, or ‘Full UV400 protection’. Avoid those that do not state any level of protection or that state vaguely, ‘UV absorbing lenses’ or ‘Blocks most UV light’.

Too much sun can lead to sunstroke and this can occur in the UK – not just in the tropics. To help prevent sunstroke, keep exposure to strong sunshine to a minimum and stay in the shade as much as possible. Drink plenty of fluids, cool off in a shower when possible, and never fall asleep in the sun.

If you develop severe sunburn or feel dizzy, sick and unwell after sunbathing, always seek medical advice.

About the author:

Dr. Sarah Brewer qualified from Cambridge University with degrees in Natural Sciences, Medicine and Surgery. After working in general practice, she recently gained a master’s degree in nutritional medicine from the University of Surrey. As well as being a licensed doctor, Sarah is now also a Registered Nutritionist, Registered Nutritional Therapist and an award winning health writer. Sarah writes widely on all aspects of health and nutrition, including complementary medicine and the safe use of herbal remedies and vitamin supplements. She has written over 50 popular self-help books, is the Editor of YourWellness magazine, and a regular contributor to Prima, the Daily Mail, Daily Telegraph and other newspapers.

Sarah lives in the Channel Islands with her husband, three children, three tortoises, a kitten and Jack Russell puppy.

Follow her nutritional tweets www.twitter.com/DrSarahB and read YourWellness magazine via www.yourwellness.com.

Chickenpox is a common viral infection. It tends to be mild in children but can be severe when contracted during adulthood. The virus is spread from person to person in airborne droplets, through coughing and sneezing, and by direct contact with fresh lesions. People are highly infectious from two days before the rash appears until about a week after, when all lesions are scabbed over.

Symptoms develop 2 to 3 weeks after infection and include:

• Fever
• Headache
• Dry cough
• Skin rash which quickly forms clusters of small, red blisters filled with fluid (vesicles) or pus (pustules)
• Rarely, complications can develop such as chickenpox pneumonia.

The rash mainly affects the face, scalp, trunk and upper arms and legs. Fever tends to improve once new lesions stop appearing, and eventually the pustules crust and heal. Unless the scabs become secondarily infected with skin bacteria or are frequently picked and scratched, they usually heal without scarring.

Action

• Otherwise healthy children need no treatment except rest.
• Give plenty of fluids, a light diet and paracetamol or ibuprofen, as necessary, to reduce fever and headache.
• Skin itching can be reduced by applying oily calamine lotion, antihistamine cream, Eurax cream, Virasoothe
  cooling gel, or by taking antihistamine tablets.
• Keep fingernails short and discourage scratching which may lead to bacterial infection and scarring.

Prevention

Adults – especially pregnant women – who have never had chickenpox should avoid contact with anyone that has chickenpox
or shingles. If contact occurs, seek medical advice. In some cases, treatment with chickenpox antibodies and/or antiviral drugs may be needed to prevent or reduce the severity of infection.

Shingles

After infection, the chickenpox virus lies dormant in the roots of some nerves and may reactivate in later life to cause an attack of shingles. You can catch chickenpox from shingles, but shingles itself will only occur in someone who has previously suffered from chickenpox (even if they had few symptoms at the time).

About the author:

Dr. Sarah Brewer qualified from Cambridge University with degrees in Natural Sciences, Medicine and Surgery. After working in general practice, she recently gained a master’s degree in nutritional medicine from the University of Surrey. As well as being a licensed doctor, Sarah is now also a Registered Nutritionist, Registered Nutritional Therapist and an award winning health writer. Sarah writes widely on all aspects of health and nutrition, including complementary medicine and the safe use of herbal remedies and vitamin supplements. She has written over 50 popular self-help books, is the Editor of YourWellness magazine, and a regular contributor to Prima, the Daily Mail, Daily Telegraph and other newspapers.

Sarah lives in the Channel Islands with her husband, three children, three tortoises, a kitten and Jack Russell puppy.

Follow her nutritional tweets www.twitter.com/DrSarahB and read YourWellness magazine via www.yourwellness.com.

When you are trying to lose weight, your genes often work against you. Why? Because they are programmed to preserve your stores of fat against future lean times. To help overcome this, you need to ‘fool’ your body into accepting a lower food intake without slowing your metabolism. The following top tips will help:

Always eat breakfast to kick-start your metabolism and burn more energy. Breakfast also boosts blood glucose levels after your overnight fast, reduces food cravings and makes it easier to eat more healthily and lose weight.

Eat your main meal at lunchtime when your metabolism works harder to burn food as a fuel for daily activities. If you eat your main meal in the evening, a larger percentage is converted into fat.

Drink a glass of water before eating to help fill you up and ensure you are not mistaking thirst for hunger. Many people eat when what they really need is hydration.

Always sit down to eat and make every meal an occasion – even if you are on your own, and only having a snack. Don’t read the paper or watch television at the same time, or you will not fully appreciate what you are consuming you may eat more without realising.

Use a smaller plate which helps you eat less and become satisfied with smaller-sized portions. It also helps to serve smaller helpings than you think you need. Often you will find you’re happy eating the lesser amount and do not need more.

Don’t leave serving dishes on the table as platters piled with tempting food mean you are likely to help yourself to bigger helpings and go back for seconds.  If you do go back for seconds, serve a small portion again so you don’t eat twice as much as normal.

Chew each mouthful for longer as this gives your brain more time to receive signals that you are becoming full. It also lets you appreciate the flavour of food. It also helps to pause regularly between bites – try putting down your knife and fork between mouthfuls. This gives your brain more time to receive the satiety signals that you are feeling full.

Losing weight on your own is not easy, so if you feel you need extra help, talk to a doctor. Products are available to help reduce your appetite, and to reduce fat absorption while following a weight loss diet. Having a doctor help you lose weight can provide the extra motivation you need so you keep going and successfully reach your target.

About the author:

Dr. Sarah Brewer qualified from Cambridge University with degrees in Natural Sciences, Medicine and Surgery. After working in general practice, she recently gained a master’s degree in nutritional medicine from the University of Surrey. As well as being a licensed doctor, Sarah is now also a Registered Nutritionist, Registered Nutritional Therapist and an award winning health writer. Sarah writes widely on all aspects of health and nutrition, including complementary medicine and the safe use of herbal remedies and vitamin supplements. She has written over 50 popular self-help books, is the Editor of YourWellness magazine, and a regular contributor to Prima, the Daily Mail, Daily Telegraph and other newspapers.

Sarah lives in the Channel Islands with her husband, three children, three tortoises, a kitten and Jack Russell puppy.

Follow her nutritional tweets www.twitter.com/DrSarahB and read YourWellness magazine via www.yourwellness.com.

The air is swarming with biting gnats, midges, horseflies and mosquitoes who see you as a passing snack. Others, such as wasps and bees, only attack when feeling threatened. Whether tackling bites and stings at home, or on holiday, the following tips will help keep them at bay.

Cover all exposed skin with long trousers and long sleeves, especially from dusk onwards when most biting insects become more active.

Use insect repellent spray inside openings of clothes for extra protection or wear impregnated wrist and ankle bands. When travelling abroad, use a mosquito net over your bed at night. Spraying the net with an insect repellent each evening provides an extra insect barrier. Plug-in repellents that slowly vaporize during the night are also available.

If walking in long grass, always tuck trouser legs into socks and boots to help avoid ticks.

You may not know you’ve been attacked initially until you notice red, intensely itchy or painful lumps on exposed areas of flesh. Try to avoid scratching if possible as this increases release of histamine in the area and can make the reaction worse.

To reduce itching and swelling, apply an ice pack (eg bag of frozen peas) wrapped in a clean cloth for 2 – 5 minutes at a time. Then apply a soothing treatment such as an antihistamine cream (consider tablets if seriously affected), local anaesthetic cream, 1% hydrocortisone cream, or use a bite and sting relief spray to reduce itching and discomfort.  An antiseptic (eg TCP) can reduce infection.

Wasp and Bee stings

If a bee leaves its stinger and venom sac lodged in your skin, remove it gently by scraping with a fingernail, credit card or a sterile needle – don’t  grasp with fingers or tweezers or you may force more venom into the wound. Wash the affected area with soap and water. As bee stings are acid, apply a little baking soda mixed with water to neutralise the chemicals present.

Wasp stings (and gnat bites) are alkaline, so apply a little wine vinegar or lemon juice will help to relieve pain. You can also apply a drop of neat lavender oil directly onto a bite or sting, and repeat every five minutes up to a maximum of 10 drops.

Apply an ice pack, antihistamine, local anaesthetic or hydrocortisone cream, or use a bite and sting relief spray to reduce pain and swelling. Aloe vera gel has soothing, anti-inflammatory properties and is used externally to help a number of skin problems including bites and stings.

As stings are injected a significant way under the skin, keep an eye on the area in case it becomes infected. If the surrounding area remains hot and red for more than a day, seek medical advice in cause you need antibiotics.

Jelly Fish

Jelly fish are becoming an increasingly common hazard. The sting causes an intense, burning pain and a red rash that can last from several days or even several weeks depending on the species involved.

Rinse the area with salt water – not fresh water, which may cause more toxins to be released from the many stinging cells (nematocysts) left embedded in the skin.

Carefully remove any remaining tentacles (using gloved hands) and, if available, apply shaving cream and shave the area with a safety razor. The shaving cream prevents the stinging cells from discharging more poison as the razor removes them.

Then apply diluted acid (eg white vinegar, lemon juice) to help neutralise the poison. Do not rub the area or apply ice. The area should then be immobilised as much as possible until medical advice is sought. Taking ibuprofen will reduce inflammation and pain.

WARNING

If someone develops symptoms such as faintness, collapse, swelling or difficulty in breathing after being bitten or stung, seek urgent medical help by dialling 999, as they may be experiencing an allergic reaction to the sting.

If you have a severe allergy to bites or stings, always carry a pre-filled syringe of adrenaline at all times to use immediately if an allergic reaction occurs.

If someone is stung in the mouth or throat, call an ambulance. Suck ice cubes while waiting for urgent help to arrive.

If stung around or in the eye, seek medical advice.

About the author:

Dr. Sarah Brewer qualified from Cambridge University with degrees in Natural Sciences, Medicine and Surgery. After working in general practice, she recently gained a master’s degree in nutritional medicine from the University of Surrey. As well as being a licensed doctor, Sarah is now also a Registered Nutritionist, Registered Nutritional Therapist and an award winning health writer. Sarah writes widely on all aspects of health and nutrition, including complementary medicine and the safe use of herbal remedies and vitamin supplements. She has written over 50 popular self-help books, is the Editor of YourWellness magazine, and a regular contributor to Prima, the Daily Mail, Daily Telegraph and other newspapers.

Sarah lives in the Channel Islands with her husband, three children, three tortoises, a kitten and Jack Russell puppy.

Follow her nutritional tweets www.twitter.com/DrSarahB and read YourWellness magazine via www.yourwellness.com.

As many as one in five adults has high blood pressure, or hypertension, yet half are unaware they are affected. Even if your blood pressure (BP) is dangerously high, you may feel relatively well – one reason why it is so difficult to diagnose. Have your BP checked to ensure it is not slowly creeping up.

The following tips will help keep your blood pressure under control.

Avoid smoking as chemicals found in cigarettes damage artery linings and trigger spasm of blood vessels, to raise BP.

Exercise for at least 30 minutes, five times a week and preferably every day.  Exercise dilates blood vessels and increases the efficiency of your heart and lungs. Exercise also promotes relaxation by stimulating the release of opium-like endorphins
in the brain. As well as reducing blood pressure at rest, increased fitness reduces the rise in blood pressure that occurs during intense physical activity and emotional distress.

Maintain a healthy weight – losing just 5kg of excess fat can lower BP enough to reduce the need for drug treatment as well as reducing the work load of your heart

Drink sensibly –  keep within recommended limits of no more than two or three units of alcohol per day and have regular alcohol free days. Overall, aim to drink no more than 14 units per week for women, 21 units per week for men.

Watch your stress levels and take time out to relax and overcome the effects of stress hormones.

Reduce your salt intake as rising blood pressure with age is linked with intakes of dietary  salt (sodium chloride). Don’t add salt during cooking or at the table. Where salt is essential, use a mineral-rich rock salt or a potassium-rich, low-sodium brand of salt sparingly.

Check labels as three quarters of dietary salt is hidden in processed foods. Ideally, an adult should obtain no more than 6g salt per day – around one level teaspoon. When reading labels, multiply those giving salt content as ‘sodium’ by 2.5 to give
table salt content: eg a serving of soup containing 0.4g sodium contains 1g salt (sodium chloride).

Eat more fruit and veg as these are rich sources of potassium – a mineral that helps to flush sodium from the body.  Research shows that those eating the most raw and fresh fruit and vegetables are least likely to develop high blood pressure, coronary heart disease and cancer. Aim to eat at least five servings of fruit and vegetables per day, and preferably 8 to 10.

Obtain healthy fats in your diet, such as rapeseed, olive, flaxseed, fish and walnuts oils which have beneficial effects on your
circulation and cholesterol balance.

Drink Tea. Green, white and black tea provide antioxidants that have beneficial effects on the heart and circulation. Rooibus tea provides antioxidant benefits without caffeine.

Take your medication regularly if you need antihypertensive drugs to reduce a high blood pressure.

About the author:

Dr. Sarah Brewer qualified from Cambridge University with degrees in Natural Sciences, Medicine and Surgery. After working in general practice, she recently gained a master’s degree in nutritional medicine from the University of Surrey. As well as being a licensed doctor, Sarah is now also a Registered Nutritionist, Registered Nutritional Therapist and an award winning health writer. Sarah writes widely on all aspects of health and nutrition, including complementary medicine and the safe use of herbal remedies and vitamin supplements. She has written over 50 popular self-help books, is the Editor of YourWellness magazine, and a regular contributor to Prima, the Daily Mail, Daily Telegraph and other newspapers.

Sarah lives in the Channel Islands with her husband, three children, three tortoises, a kitten and Jack Russell puppy.

Follow her nutritional tweets www.twitter.com/DrSarahB and read YourWellness magazine via www.yourwellness.com.

Recent unseasonal snow showers aside, the weather is on the up, and with spring getting into full swing, now’s the time to get outside and enjoy the great outdoors.

Unless, of course, you’re still suffering from winter ailments.

Winter bugs should be well on their way out now, so if you are still suffering from any flu-like symptoms, colds or chills, it may be a sign of something else.

If you’re still displaying symptoms of the following, it may be worth a visit to your GP.

Unshakeable colds

If you’re still feeling bunged up, cold and headachey, it may be a sign that your immune system isn’t working at its optimum levels. This may well be down to iron deficiency.

Other tell-tale signs include constant lethargy, headaches, breathlessness and dark circles around the eyes.

If you find yourself getting regular colds throughout the year, this could be down to anaemia.

Anaemia is the lack of iron in the blood – it is detectable through a simple blood test, and treatable by eating lots of meat, vegetables and seeds. Combining these with foods rich in Vitamin C will boost your body’s iron absorption.

Cold fingers

Cold fingers are usually attributable to bad circulation, especially in smokers. During winter, coldness and numbness are clearly caused by low temperatures. Once the sun comes out, though, numbness and coldness in the fingers may be down to reduced blood supply.

Around one in every nine women suffers from Raynaud’s disease – which can hinder blood flow and cause the appearance of blue-ish, cold fingers. It isn’t a life-threatening problem, but can be very uncomfortable.

If you find problems with cold, numb hands and fingers are on-going, it may be worth visiting your GP. Common ways to control Raynaud’s include wearing gloves, avoiding the cold and relaxing.

Runny noses

If you’ve got a runny nose, but few other cold symptoms, it may be that you have an allergy. Allergies are very common – domestically, these are usually caused by a reaction to dust, mites and bugs, pets, chemical products, or pollen and plants.

If your runny nose is accompanied by bouts of sneezing, itchy eyes and breathing problems, it is most likely the result of an allergy.

To narrow down what is causing the allergy, try to avoid contact with potential triggers. Visit your GP and discuss your symptoms: doctors can prescribe antihistamines to help combat the allergic reaction.