St Mary Cray Practice

St Mary Cray Practice NHS GP Practice, boundary applies, anyone living within the boundary can register to be a patient

A summary of British Menopause Society’s publication on Menopause: Nutrition and weight gain.https://thebms.org.uk/wp-co...
18/10/2025

A summary of British Menopause Society’s publication on Menopause: Nutrition and weight gain.

https://thebms.org.uk/wp-content/uploads/2023/06/19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf

18/10/2025

Lifestyle Medicine and menopause

⭐️Diet & Nutrition (Mediterranean diet with plenty of oily fish, whole grains, fibre)
⭐️ Exercise and Movement (support bone health, cardiovascular health and boosts mood)
⭐️ Stress management and Sleep (mindfulness, breathing exercises, good sleep hygiene)
⭐️ Connection & Support (strong social networks with friends and family and community)

16/10/2025

🗓️ 2 WEEKS TO GO‼️
🌸 The Crays Collaborative PCN’s Health Night is nearly here! 🌸

📅 Thursday 30th October
⏰ 4:00pm - 7:00pm
📍 Temple URC, BR5 4AX

This special evening is all about community, connection, and women’s health. We’ll be shining a spotlight on ovarian cancer awareness with expert speakers, helpful resources, and engaging workshops.

🧡 What to expect:

• The Eve Appeal - the UK’s leading gynae cancer charity, sharing symptom awareness posters, leaflets, and a hands-on workshop.
• SELnet Cancer - offering trusted resources to support informed choices around cervical screening and cancer care.

✨ Whether you’re a local resident curious about women’s health or a healthcare professional seeking reliable materials, this event is for you.

💜 Let’s come together to raise awareness, share knowledge, and empower our community.

📢 Spread the word, bring a friend, and be part of the conversation. Everyone is welcome!

15/10/2025

One of the simple ways to prevent transmissions of viruses during this viral season! 🦠 🤧

Microorganisms can enter our body via mucous membranes (eyes, nose, mouth, open wounds)

Hand washing is vital!

Also keep a safe distance from those who are infected.
Some viruses can be transmitted through tiny aerosol particles that remain suspended in the air. When an infected person coughs, sneezes, or talks, these particles can be inhaled by others, potentially entering through the mucous membranes of the respiratory tract.

12/10/2025

I guess we knew this already but a Large Study of over 9 million people’s health records found that 99% of people with heart disease had one of the 4 risk factors:

⭐️ High Blood pressure
⭐️ High blood sugar
⭐️ High Cholesterol
⭐️ To***co use

93% had 2 or more of these.

If we manage these with diet (Mediterranean diet), lifestyle and medications if required, we can reduce the risk.

If you’re over 40, it is time to check these as you may not feel unwell if you have these.

11/10/2025

Do the kits provide the information patients need to make informed decisions about testing?
A cross sectional review published in the BMJ (BMJ 2025;390:e085546) looked at information on self-test boxes.

Overall, 30 testing kits were reviewed, assessing 20 biomarkers for 19 different conditions, including hypothyroidism, iron deficiency anaemia, menopause, fertility, kidney health, bowel health, prostate health, infections (HIV, chlamydia, Group A strep, flu, covid-19), vitamin D, cholesterol and gluten sensitivity.

Information on the box to guide purchase decision was often sparse. Who should use the test and when was only present on 27% of boxes, the recommended action after the test result was on 23%, and the numerical test performance on 33%.
Only 50% explicitly stated whether the test was intended for screening, diagnosis or monitoring purposes.

Further, the use of tests for 11 out the 19 conditions was judged to be in contrary to current evidence-based guidance (in terms of intended population, frequency of testing, test threshold or approach). There were also concerns about the usability of some tests and challenges for lay people in reading and interpreting the results outside of a laboratory environment. A second team raised concerns over the accuracy claims (BMJ 2025;390:e085547)
What do patients do with the result? 90% recommended follow up with a health professional if the test was positive (and 47% recommended follow up with a health professional if the tests were normal/negative), meaning it is highly likely that patients will be seeking our help following a test result. This could potentially put us in the tricky position of being asked for advice on an inappropriate test we haven’t requested, with unclear accuracy.
By Laura Darby NB medical Blog

08/10/2025

Risk factors for depression:
Psychosocial factors
Poor diet
Physical inactivity
Obesity
Smoking
Altered gut permeability
Atopy
Sleep deprivation
Vit D deficiency

Many of these things are changeable

SMILES trail (2017), a small randomised controlled trial demonstrated that changes in diet can treat major depressive episode.
The trial included a total of 67 patients with moderate or severe depression, who had ‘poor’ quality diets to begin with. They were all on existing treatment (therapy/medication or both). They were split into 2 groups. One group received social support and the other group received dietary support (Mediterranean diet) from a dietician. In just 12 weeks, the group who were supported to change their diet had 32% remission rate compared to 8% in the other group.
Mediterranean diet has a lot of diversity of food, whole grains, pasta, lentils, beans, fruits, vegetables of different colours, it is also a high fibre diet and rich in omega three fats

⭐️A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial)
BMC Medicine volume15, Article number: 23 (2017)

Not responding to antidepressants?
We know that depression is associated with a chronic, low-grade inflammatory response and activation of cell-mediated immunity, as well as activation of the compensatory anti-inflammatory reflex system. What is driving this inflammation?

Depression might be a symptom of biological changes in your body driven by inflammation rather than simple changes in brain chemicals.
Some people may not respond to medication but rather lifestyle changes.

One of the markers used in the study was cytokine interleukin one beta. As well as depression, this marker is also raised in obesity, type 2 diabetes and metabolic syndrome.

⭐️So depression is an inflammatory disease, but where does the inflammation come from?
BMC Medicine volume11, Article number: 200 (2013)

06/10/2025

Importance of breathing well-
When we are stressed, we start to breathe fast and shallow. This triggers the body’s stress response and signals a threat.

At moments of stress, if we take some moments to practice mindful breathing, breathing out longer than your breath in will activate your parasympathetic system, and send calming signals to the brain.

Breathe in 3 seconds
Hold for 4 seconds
Breathe out for 5 seconds

This takes a total of 12 seconds. Depending on how much time you have, you can do 5 cycles in a minute to quickly reset your nervous system

04/10/2025

The NHS recommends flu vaccination for several groups:

From 1 September 2025

👉🏽pregnant women
👉🏽all children aged 2 or 3 years on 31 August 2025
👉🏽children with certain long-term health conditions (aged 6 months to less than 18 years)
👉🏽primary school aged children (from reception to Year 6)
👉🏽secondary school aged children (from Year 7 to Year 11)
👉🏽all children in clinical risk groups aged from 6 months to under 18 years

From 1 October 2025

👉🏽everyone aged 65 years and over
👉🏽individuals aged 18 to under 65 with certain long-term health conditions
👉🏽care home residents
👉🏽carers in receipt of carer’s allowance, or those who are the main carer of an elderly or disabled person
👉🏽those living with people who are immunocompromised
frontline health and social care workers

03/10/2025

The symptoms of perimenopause and menopause can be vast and hugely variable amongst individuals.
The average age of menopause (over 12 months of no periods) is 51 but can vary depending on ethnicity.
Perimenopause can begin as early as 40.

Oestrogen and progesterone levels become erratic.
Women have hormone receptors all over their bodies.
When the hormone levels start to fluctuate, the body has to adjust. This can potentially lead to a range of physical, psychological and cognitive symptoms for some.

02/10/2025

Do you think you may have perimenopause/menopause?

This post helps you prepare for your first GP consultation and the questions you may be asked to help you prepare.

Address

322 High Street, St Mary Cray
Orpington

Opening Hours

Monday 8am - 6:30pm
Tuesday 8am - 6:30pm
Wednesday 8am - 6:30pm
Thursday 8am - 6:30pm
Friday 8am - 6:30pm

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