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Dec 02
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Mind Your Stress – How Mindfulness Can Improve Your Life

By General Wellbeing, Lifestyle, Mental Health

Do you ever feel stressed, overwhelmed or anxious? It’s easy for life to become stressful, but mindfulness techniques can give you the tools to manage how you respond to the situations you’re in. Mindfulness is helpful for anyone, of any age, gender, religion or occupation. Here’s how you can become more mindful.

What is mindfulness?

Mindfulness encourages our brains to think clearly and focus on the present, instead of dwelling on the past or worrying about the future. It’s easy to get into the habit of living life with your mind elsewhere – whether you’re eating, spending time with friends and family or working, we can become distracted and not fully present. Mindfulness techniques help you get off autopilot, feel better and reduce stress.

Most mindfulness techniques come from meditation principles. The aim of mindfulness is not to completely clear the mind, but to calm your thoughts and become more aware. The techniques are suitable for everybody and are backed by scientific studies as a way to reduce stress, increase self-awareness and improve mental health.

What are the benefits?

There are many benefits to practicing mindfulness techniques. There have been many studies that show real improvements for people who learn to be more mindful. Mindfulness can help you to:

  • Help with concentration
  • Improve the ability to relax
  • Reduce stress, anxiety and depression
  • Become more self-aware
  • Calm your nervous system
  • Improve the quality of your sleep
  • Clear your head

How do you become more mindful?

Basic techniques will encourage you to become aware of your surroundings and observe your own feelings, thoughts, and the input from your five senses, without judging or analysing. Mindfulness is a habit that you need to cultivate over time to get the best results. Your mind will want to wander, especially when you’re learning, but calmly return to what you’re doing. You might have thoughts come, but try to let them pass without analysing them.

You might want to try mindful meditation, where you sit quietly and focus on your breathing or a word or phrase. Mindful breathing is another technique that requires you to stop for a short while and think about your breathing – how it feels, how it sounds, how it affects your body. Progressive muscle relaxation is another common technique that involves tensing your muscles from toes to head, and then slowly relaxing each part of your body.

Where can you find more information?

There are plenty of resources available that can help you learn mindfulness techniques and make them a part of your daily life. The Smiling Mind app and ReachOut Breathe app are great options. There are plenty of great online resources available. If you are having trouble managing your stress, anxiety and/or depression, it’s a good idea to talk to your GP about your options. We are all able to benefit from being more mindful – it’s worth practicing.

 

Click here to book an appointment with a GP to discuss mental health –>

Nov 29
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Healthy or Harmful? The Truth About Sugar

By General Wellbeing, Lifestyle, Nutrition

Right now, sugar is one of the most talked-about ingredients in the modern diet. But what is the truth about sugar, and the role it plays in your body? Here are 4 things you need to know to keep your sugar intake at the right level.

Sugar has many names.

Sugar is the generic or household name for sweet-tasting, soluble carbohydrates. There are several different types of sugar. Sugar is a common additive, and even when it comes from a natural sweetener (such as honey or syrups), it’s still sugar. When reading the ingredients list on food labels, added sugar can often go by different names, such as dextrose, sucrose, glucose or corn syrup. All these sugary additives will go towards your daily allowance of free sugar.

Most sources recommend that free sugar shouldn’t make up more than 5% of your daily allowance of calories, which means about 30g per day. Food labels can help you determine how much you’re eating. A high sugar product is usually considered to be 22.5g of total sugar per 100g listed on the label. A low sugar product would have 5g or less per 100g.

You should target your “free sugar” intake.

We actually need sugar for our body to function, but the important decision is where your sugar will come from. All carbohydrates are broken down by the body into sugar to be used for energy.  Sugars occur naturally in some foods such as fruit, vegetables and milk, but these items don’t count when calculating your “free sugar” intake. That’s because while they do contain naturally occurring sugar, they also contain beneficial nutrients like vitamins, minerals and fibre.

Free sugar is sugar that has been added to a product. The most obvious foods are baked goods, chocolate, ice cream and lollies; but when you look at nutrition labels you might be surprised to see how many of your favourite savoury foods have sugar added as well.  For all those calories, most high-sugar products have little nutritional benefit, and some have none. When limiting sugar in your diet, free sugar is the easiest and most important to cut down on. Get your sugar and carbohydrates from food that is nutritious and beneficial for your body.

Too much sugar has serious health consequences.

Free sugar adds many calories to a person’s diet without adding any nutrition, and many people find it addictive which makes it hard to cut back. High sugar foods don’t usually leave people feeling full and satisfied for a long time, which can lead to overeating. Too many calories from any source can lead to weight gain, and the many negative health consequences that obesity carries. A high sugar diet can contribute to developing Type 2 diabetes and Non-Alcoholic Fatty Liver Disease. It is also the leading cause of tooth decay.

There are easy ways to cut down on sugar.

Most people won’t stick to huge, radical diet changes made all at once. A better solution is to make small changes into a habit, before reducing your sugar further when you’re ready. Some small ways you might adjust your diet are:

  • Sugary drinks should be swapped for low sugar options like water, sparkling water or milk.
  • If you are feeling low in energy, choose whole fruit instead of a sugary pick-me-up.
  • If you do have fruit juice, limit it to 150ml per day and drink it with meals to avoid tooth decay.
  • Reduce the sugar you add to hot drinks and cereal, and choose low-sugar options.
  • Practice checking the nutrition and ingredients list on food labels, and choose low sugar options.

For tips on eating healthier and advice on how to cut down your sugar intake, your GP is a great place to start.

Click here to book an appointment with a GP to talk about healthy eating –>

Sep 18
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Meditation – It’s Not What You Think

By Lifestyle, Mental Health

While meditation has often been associated with Eastern religions, different styles of meditation are practiced in most of the major religions and philosophical practices. In modern times, non-religious meditation has become more popular as the scientific evidence of its benefits keeps building up. Here are some facts about meditation that will have you looking for inner peace.

Meditation can change your brain

Many studies have proven that meditation can reduce anxiety and stress, and can even help with depression. Meditation and relaxation techniques have been shown to decrease cognitive decline. Meditation has been seen to increase people’s overall feelings of well-being, making them feel happier and calmer in everyday life.

Meditation has very real health benefits

Other potential outcomes include benefiting the central nervous system, the immune system, improving lower back pain, and promoting relaxation. Having lowered levels of stress and anxiety can help your body to deal with illnesses, and can even help lower blood pressure.

Meditation doesn’t have to be done on the floor

While many people visualise the cross-legged lotus position when thinking about meditation, the truth is that meditation can be done anywhere that you are relaxed and comfortable. Sitting on a chair or a bed is perfectly fine, but try to avoid somewhere you are likely to fall asleep. Some people even prefer to meditate while moving – either slow, gentle movements such as yoga or tai chi, or even while doing repetitive movements like housework.

Meditation has different techniques

Meditation comes in many varieties. The type of meditation used has been shown to have a different effect on different people, meaning that if one method is not working, it might be helpful to try another kind. Some basic suggestions are:

  • Focusing on an object – focus your attention on an object, noticing how it looks and sounds, the colours and shapes, any patterns you can see. Try not to actively think or analyse, just peacefully observe.
  • Emptying the mind – letting the mind clear and not letting any specific thoughts enter.
  • Using a mantra – repeat a word or phrase over and over, in time with your breath, to focus your attention.
  • Mindfulness – focusing on the neutral observation of inner experiences like thoughts, memories, feelings or sensations.
  • Breathing – focus your attention on your breath coming in and out of your nostrils while you relax.

Meditation can be taught

While many meditation practices can be self-taught, some people benefit from lessons and prefer to be in a community.  The benefits of meditation come from regular practice, so having a class can help you make meditation a habit.

If you are having serious problems with anxiety, stress or depression, make sure you discuss it with your GP before starting any new program.

Sep 08
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Fighting Fit Females – 5 Factors that Influence Women’s Health

By General Wellbeing, Lifestyle, Women's Health

This year, the Women’s Health Week focus was on 5 major health concerns that affect women. Most of these issues relate to each other – for example, getting healthy levels of exercise will help you sleep, improve your bone health, relax your mind and avoid cardiovascular disease. Have a look at these commonly neglected areas of women’s health, and plan how you can make small changes that have big effects on your health.

Heart Healthy

Heart disease is the leading cause of death for Australian women, so it’s important to take cardiovascular disease very seriously.  Factors like family history and age can’t be changed, but there are many lifestyle choices that will improve your chances of avoiding cardiovascular disease – eating well, moving more, and paying attention to your mental health all influence blood pressure and heart health. Seek help early, be aware of the signs of heart attack (they may not be what you think) and have regular check-ups to keep heart healthy.

Clear Mental Clutter

Mindfulness is fully supported by science as a method to counter depression, anxiety and stress.  Mindfulness means disengaging from all the stress of worrying about the future or dwelling on the past, and taking time to concentrate on the present. There are many different ways you can practice mindfulness, and great resources available online. You have everything you need to start right now – so set some time aside, find a guided mindfulness exercise to get you started, and begin your journey of decluttering your mind.

Strengthen Your Frame

Women are particularly susceptible to weakened bones or osteoporosis, but there are some easy ways to fight back. Getting regular sunlight helps vitamin D production. Regular weight-bearing physical activity, where you use your body to work against gravity, helps strengthen bones. Finally, a diet rich in calcium will build up your bones and allow them to perform their many vital functions.

Get Active

Exercise has a positive impact on nearly every part of your life, yet most of us don’t get enough. It can feel daunting to start an exercise program, but don’t think in terms of marathon training – little changes add up fast. Ideally, women should be aiming for at least 2 ½ hours of moderate intensity exercise over the course of a week, with strengthening exercises on at least 2 days. Try to tackle the reasons you might avoid exercise, and make small, lasting changes to see the benefits.

Get Enough Sleep

Sleep is often undervalued, but not getting enough can have far reaching consequences for our physical and mental health. Establish a good bedtime routine to help you nod off. Turn off screens at least 2 hours before bedtime, and aim for around 7-9 hours per night. Caffeine consumption is a bad cycle to get into – it stops you sleeping, and people who haven’t slept enough often resort to caffeine to feel alert again. 10 minutes of brisk exercise is much more energising than caffeine, and is less likely to keep you awake at night.

If you have concerns in any of these areas or need ideas on how you can make changes, your GP is a great place to start. Making small, permanent changes (instead of grand plans you might not stick to) will start you on the path to better health.

Aug 17
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The Truth About Healthy Bones

By Body Systems, General Wellbeing, Lifestyle

The Truth About Healthy Bones

Poor bone health is a problem for 2 in 3 Australians older than 50 years. People of all ages can take steps to develop strong, healthy bones that will last a lifetime. Let’s look at some misconceptions about bone health, and find out the truth about healthy bones.

Misconception 1: Osteoporosis can’t be prevented.

Osteoporosis means that bones have become weak and brittle. If a person’s dietary intake is not enough to keep their body functioning, the body can borrow calcium and other minerals from the bones – which makes them more fragile and prone to breaking. Bone health can be influenced by genetics, but building strong bones early in life and maintaining good bone health habits later on goes a long way towards preventing osteoporosis.

Misconception 2: Osteoporosis is a women’s problem.

Because women have a rapid drop in oestrogen during menopause, they are more susceptible to osteoporosis. Men’s testosterone levels do drop off, but at a more gradual rate. However, by age 65, both genders lose bone mass at about the same rate. Osteoporosis affects 1 in 5 women over the age of 65 years, and 1 in 20 men – although the number of men is growing. Both men and women can benefit from good bone health.

Misconception 3: Bone health is only relevant to older people.

There are several advantages of considering bone health, even in children and young adults. Firstly, the habits that encourage strong bones are generally good for your whole body. Secondly, the teenage years build one-quarter of adult bone mass, and by the late twenties bones are at their peak mass. After this point, adults need to be careful to maintain good habits so they don’t lose that mass. Building healthy bones at a young age gives your older self a strong advantage later on.

Misconception 4: Maintaining strong bones is difficult.

There are 3 simple ways that you can ensure your bones stay healthy and strong. They are:

  1. Get enough calcium: In most Australian diets calcium comes from dairy products, but there are other sources such as supplements, fortified soy products and other foods. Discuss your calcium needs with a doctor or dietician to make sure your intake is adequate.
  2. Weight bearing exercise: it’s not only muscles that get stronger as you exercise – your bones get stronger too. Any exercise that offers some resistance is a good option for strengthening bones.
  3. Get vitamin D: Vitamin D is another essential building block for healthy bones, and the good news is that your body can make its own when given direct sunlight. But don’t throw your sun safety habits away – normally only a few minutes in the sun will do the trick. Talk to your doctor about how much sunlight you need to get your daily vitamin D.

While age, genetics and gender can’t be changed, your habits can. Healthy bones are worth the effort. Your GP is a great place to start looking for personalised information about what you can do to avoid osteoporosis and help your bones stay fighting fit, well into your later years.

Click here to book an appointment with a GP to discuss bone health –>

Jul 20
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5 Tips to Get a Better Nights Sleep

By General Wellbeing, Lifestyle

How anxiety affects sleep

 As the Sleep Health Foundation say – “Time in bed is time well spent”. The average adult needs about 8 hours of sleep a night, but the truth is that many people are getting far less than the recommended amount. Poor sleep habits are sometimes seen as something to laugh about, but the lack of quality sleep can have some serious effects on our health. Let’s look at 5 tips you can do to get a better nights sleep.

The effect of anxiety on sleep

Sleep disruption is a common feature of mental health problems, and anxiety is no exception. You don’t have to have a diagnosed anxiety disorder to feel the impact the stress and worry can have on your sleep patterns.

anxiety and sleep information - things you should know infographic

Source: Sleep Health Foundation 

1.Set up a sleep pattern.

Your body operates on a complex biological timer, and you can help influence your internal clock by setting up a routine to tell your body when to sleep. To help train your body, try to go to bed at a similar time each day. Your pre-bed routine can also play an important part in winding down – you might take a warm shower, read a book, or do other calming activities to prepare yourself before bed.

2. No screen time before bed.

Taking mobile phones to bed for a last look at social media has become common, but this practice is particularly harmful to sleep quality. The light that electronic devices emit tell your brain that it is time to be awake, and make it harder for you to wind down. Turn off the electronics well before it is time for bed.

3. Avoid bad habits.

Caffeine is a major culprit in keeping people awake. Coffee, chocolate, tea and cola drinks have sleep-disturbing amounts of caffeine, so start limiting them hours before bed. Alcohol might seem to help with relaxation but it seriously affects the quality of sleep, so avoid that as well. If you need a daytime nap, try to have it before the afternoon so it doesn’t affect your sleep.

4. Don’t watch the clock.

If you are watching the clock tick over while you struggle to tune out, get rid of the clock completely. Create the mindset that rest is a good use of your time, even if you are not asleep. People sleep more than they think they do, and anxiety will definitely prevent you from relaxing. Don’t stay in bed if you are wide awake – try repeating your calming bedtime routine, and then use your time to rest and relax in bed.

5. Get professional help.

Sleeping tablets are rarely a long-term solution except in exceptional circumstances, but there are a range of other techniques and treatments that can be used to help people who struggle with sleep.  If you experience recurring problems in this area, don’t suffer in silence – talk to your GP.

The Sleep Health Foundation specifically recommends that you see your doctor if you experience “persistent problems with mood, restlessness in bed, severe snoring or wakening unrefreshed despite what should be adequate length sleep”. Your GP is available to help you with your sleep issues, and to refer you on to specialists where necessary. Don’t accept poor sleep as an inconvenient part of life – fight back for a good night’s rest.

With these 5 tips to get a better nights sleep, you could be on your way to getting that restful shut eye we all need!

Click here if you would like to see a GP to discuss sleep issues –>

Jun 21
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Preventable, Treatable and Beatable – Bowel Cancer Australia Awareness Month

By Cancer, Lifestyle

Bowel Cancer Australia Awareness month

Did you know that bowel cancer has the second highest rate of deaths in Australia? We lose more than 80 Australians every week to this disease. The good news is that is also one of the most treatable types of cancer if it is detected early. Bowel Cancer awareness month is an opportunity to talk about this disease. Here’s what you need to know about detecting bowel cancer.

Who is at risk?

Both men and women, young and old, can develop bowel cancer. Around 25 % of people with bowel cancer have a history of the disease, but that leaves 75% with no known family history of this type of cancer or hereditary risks. However, there is hope – 90% of bowel cancer can be treated successfully with early detection. That is why it is so important to participate in screening, and understand the warning signs and to get checked out if you have any concerns.

How common is bowel cancer?

The Bowel Cancer Australia website has some confronting statistics. It is one of the top 5 causes of premature death among Australians aged 45 – 74, and the seventh leading cause of death in people aged 25-44. Australians have one of the highest rates of bowel cancer in the world – 1 in 13 will develop the disease at some point in their life.

How does it start?

Most bowel cancers (also known as colorectal cancer) start as usually harmless growths called polyps, which form in the lining of the bowel. Some types of polyps can turn cancerous, and turn into a tumour if left to develop.

What are the warning signs?

Unfortunately, in the early stages some people have no symptoms – which makes screening for bowel cancer particularly important. However, people with bowel cancer might experience:

  • Changes to bowel movements – alternating constipation and diarrhoea, or a change in the shape or appearance of your stools (thinner than usual, for example)
  • Abdominal pain
  • Anaemia (low red blood cells), weakness or weight loss
  • Blood in the stool (poo) or in the toilet
  • Pain or a lump in the anus or rectum

How do you screen for bowel cancer?

Initial screening for bowel cancer is extremely easy to do, can be done at home, and does not require any discomfort on your part. You will be given a kit called a faecal immunochemical test (FIT), which will require you to put a small amount of stool (poo) or toilet water on a card, and to send it in for testing – postage is even pre-paid. Results will be sent to you and to your GP for discussion. If there are any concerns, you may need a colonoscopy to check the health of your bowel.

If you experience any of the symptoms mentioned, particularly if they continue for more than 2 weeks, see your GP – you can click here to book.  Bowel cancer is often an easily treatable disease, and for the sake of a simple screening test it is absolutely worth having the conversation with your doctor. With education and discussion, we can see bowel cancer rates reduced in Australia and less lives affected by this disease.

Jun 05
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5 Reasons to get outside and play with your kids!

By Children's Health, General Wellbeing, Lifestyle

Kids love to get outside to play – and as parents know, they should get out in the fresh air as much as possible. The National Day of Real Play is a fantastic initiative to encourage parents to get their kids playing creatively. More than just play, getting out of the house has real health benefits for your children. Let’s look at some great reasons why you should take advantage of the National Day of Real Play and get your kids playing.

1. Helps to improve vision.

Studies by vision specialists have shown that when children play outside, it can help with their depth perception and distance vision. It makes sense that getting out of the four walls at home encourages their eyes to see further. You could take advantage of any scenic places in your area or hide things in your garden for them to find, to help them use their eyes at different ranges and depths.

2. Vitamin D.

Vitamin D is a vitamin our body can get for itself, but we need sunlight to be able to make it. Unfortunately, as children stay indoors for longer periods, vitamin D deficiency is becoming more common. Don’t throw your sun safety teaching out, but just a few minutes of direct sunlight each day will help your child to keep their vitamin D up at the levels they need to stay healthy and strong.

3. Increased attention span.

Many parents have already discovered for themselves the benefits of getting their kids to “burn excess energy” before they settle down. It seems this instinct has scientific backing – children who play outside and are encouraged to join in creative activities have been shown to have an increased attention span when it’s time for other activities. Being able to focus on tasks is a great life skill for later, and getting active helps children to concentrate.

4. Reduced stress.

Sadly, stress levels in children are on the rise, and even young children are being brought to their doctors for consultations. While you should always seek advice if you have any concerns, encouraging your children to be outside can help to reduce their stress levels. Practising mindfulness exercises outside can also help kids to reduce stress and feel more balanced.

5. Muscle strength and coordination.

One of the easiest ways that we can get our children to improve their muscle strength is to encourage kids to use them! Getting outdoors provides lots of opportunities to run, play and get involved with sports.
Movement is the best way to see your children improve their gross and fine motor skills, and helps them to develop their muscles and improve their coordination.

There are so many more great reasons to get your kids outside and active. Have a look online for some National Day of Real Play activities that are being held in your area, and you’ll also find some great tips for easy and fun ways to get creative at home. If you do have any concerns about your children, remember to discuss them with your GP. You can click here to book if you need.

May 11
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Let’s take a deep breath and talk about pneumonia

By Body Systems, General Wellbeing, Lifestyle

Pneumonia fact-check – are you at risk? 

This past week, the Lung Foundation has highlighted a very common but serious disease that affects many Australians – pneumonia. Let’s follow their lead and look at how to recognise the signs of pneumonia, how to identify if someone might be at risk, and how to help prevent pneumonia from occurring.

What is pneumonia?

We all have tiny air sacs in our lungs (called alveoli) that hold oxygen. Pneumonia causes those air sacs to swell and fill with pus or fluid, which stops air from flowing normally. There are many types of pneumonia, and most are caused by infections from bacteria or viruses. Some of these microbes are contagious, being spread by a cough or sneeze.

What are the signs?

The most common signs of pneumonia are:

  • Cough (dry or productive)
  • Fever/chills
  • Fatigue
  • Difficulty breathing
  • Chest pain, especially when coughing or breathing deeply.

Not everyone will get all of the symptoms, and pneumonia can sometimes look like a cold or flu. If you or someone you know has a few of these symptoms, it’s definitely worth getting to a GP for a closer look.

Who is at risk?

Pneumonia is a common infection – the Lung Foundation says there are over 77,500 pneumonia hospitalisations in Australia each year. Anyone can get pneumonia, but small babies and adults over the age of 65 are at an increased risk even if they are otherwise healthy, simply because of their age. The severity of the infection and the length of stay in hospital as a result greatly increases with age. Other at-risk groups are people who smoke, Indigenous Australians and people with other serious medical conditions – especially lung conditions like COPD.

Can pneumonia be prevented?

Pneumonia has such a wide range of causes and triggers that there is no 100% certain way to avoid contracting this infection. The good news is that there are several simple things you can do to lessen your chances of getting pneumonia:

  • Quit smoking.
  • Practice good hygiene – especially washing your hands well and often.
  • Have the pneumococcal vaccine.

The pneumococcal vaccine protects against the most common cause of pneumonia infection. The vaccine is free in Australia to at-risk people; including all Australians over the age of 65, people with a high-risk illness such as diabetes or weakened immune systems, Indigenous Australians who are aged 50 years or older, or Indigenous Australians aged 15-49 who have medical problems that might put them at risk.

Discuss with your GP if the pneumococcal vaccine is right for you. Pneumonia is a serious disease – if you suspect that you or someone you know might have pneumonia, seek medical advice as soon as possible. Your GP will be able to point you in the right direction.

Click here if you would like to book an appointment with a GP –>

Mar 07
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5 things you may not know about your kidneys!

By Body Systems, Lifestyle

Our kidneys are amazing. They sit there quietly, and remove toxins and excess water from our blood, turning it into urine. They also help to control blood pressure and hydration levels by monitoring levels of salt and acidity.

Today (9 March 2017) is World Kidney Day, so say thanks to your kidneys by learning 5 things you probably didn’t know about them:

  1. The blood flow to your kidneys is higher than the flow to your heart, liver and brain!

It’s true! Even though they are tiny in comparison to total body weight (they are around the size if a computer mouse, which is about 0.5% of body weight), they receive about 20 percent of the blood pumped around your body. This equals about 1.2litres of blood each minute. That’s a lot of volume!

  1. Each kidney has somewhere between 1 and 2 million tiny filters (called nephrons)

These little nephrons are responsible for filtering the blood that flows into them. They regulate the concentration of water by acting like a sieve, taking out excess fluid and waste products, re-absorbing any soluble components that are needed (such as sodium and potassium) and excreting the rest.

  1. The kidneys help to regulate blood pressure

They do this by releasing certain hormones if they detect blood pressure is starting to rise or fall. If blood pressure falls, the signals released by the kidney cause the blood vessels in the body to become smaller in order to increase pressure. Another way the kidneys contribute to blood pressure regulation is by maintaining fluid levels. If fluid levels are low, blood pressure is also low. The kidneys detect high concentrations of electrolytes (such as sodium and potassium) and start to retain more water, which increases the volume of the blood, and increases blood pressure. 

  1. High blood pressure and diabetes can both lead to kidney failure

This is because in diabetes, the blood may have high blood sugar over long periods of time, which can overwork the tiny nephrons, causing damage. High blood pressure can also lead to kidney failure by causing damage to the blood vessels and nephrons. If damaged, the kidney may stop removing excess waste and water. Excess fluid means excess blood volume and can further increase blood pressure.

  1. Kidney disease can be prevented

By regulating your body weight (which decreases your risk of diabetes and high blood pressure), you can prevent kidney disease from occurring. Additionally, a diet low in sugar, salt, and alcohol are great preventative factors. Again, this is because a diet high in salt and sugar can cause high blood pressure, as can drinking more than two standard drinks a day.


Click here to book a GP appointment to discuss kidney health –>

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