Hello everyone,

Happy New Year!

Welcome to the January edition of the Integrated Health monthly newsletter.

Happy new year to one and all! I hope you had a lovely festive break and are feeling refreshed and ready to take on your fitness goals in 2026.

It's time to make yourself comfortable, take a pause, and read on for the latest from the team at Integrated Health...

Clinic dates for 2026

A reminder that I will be continuing to work two Sundays per month in the clinic. My dates for the year will be as follows:

25th Jan
8th Feb
22nd Feb
8th March
22nd March

If you would like to book an appointment, please contact Meeta. Meeta can also add you to the waiting list if your preferred date is fully booked.

Light Nutrition? Surely I can’t eat light?

You may not be able to eat light per se, but your body definitely can “digest it”.

We all know how important a balanced diet is for our health—but have you ever thought about your "light diet"? Just like food, the type, amount, and timing of light we get each day have a massive impact on our sleep, mood, and energy levels. Welcome to the world of light nutrition!

Getting the right kind of light at the right time can help keep your body clock in check, boost your mood, and even support your vitamin D levels. But everyone's needs are different, depending on things like age, gender, skin tone, and where you live. So, how can you make sure you're getting the best light nutrition possible?

Nothing is going to beat natural sunlight, but Jan and Feb can be very grey, so I am currently experimenting with two very different devices that can easily get you confused.

1) Sunrise Wake up light, as the name implies, this is a bedside alarm clock that uses gradually increasing light (sunrise mode) to wake you up naturally before switching on a soothing sound (I have birds chirping). You can also use it to sleep with a gradually decreasing light (sunset mode) and sound. This is NOT a SAD lamp!

2) SAD Lamp. A seasonal affective disorder lamp should deliver 10 000 lux for 30 minutes to help improve the "winter blues".

With screens, LEDs, and indoor lifestyles messing with our natural light intake, being mindful of when and how we get light can make a real difference. So, are you ready to fine-tune your light diet?

Click the blue button below to read more.

NAD+ and Your Energy Levels — What’s the Hype About?

NAD+ is a molecule your body already makes, and it’s essential for turning the food you eat into usable energy. As we get older, our natural NAD+ levels drop, which is why supplements claiming to boost it have become increasingly popular. 

While raising NAD+ levels may support cellular energy, DNA repair, and overall cell health, the research is still evolving — most strong evidence comes from animal or lab studies, so it’s far from a guaranteed fountain-of-youth. 

Lifestyle still matters, too: exercise, diet and managing stress all play a role in maintaining healthy NAD+ levels, not just pills. Many people say they notice improved energy, better focus, and faster recovery, but results vary from person to person. 

What supplements are you taking?

Hello everyone,

Welcome to the December edition of the Integrated Health monthly newsletter.

Thanksgiving has been and gone, and Christmas will be upon us before we know it. It's a busy time of year, and I hope you are managing to stay on top of the deadlines, Christmas shopping and festive parties!

It's time to make yourself comfortable, take a pause, and read on for the latest from the team at Integrated Health...

Clinic dates for 2026

A reminder that I am now working two Sundays a month in the clinic and I have just finished my last Sunday clinic for 2025.

I will be continuing with my Sunday practice in 2026, and my dates for the year will be as follows:

25th Jan
8th Feb
22nd Feb
8th March
22nd March

If you would like to book an appointment, please contact Meeta. Meeta can also add you to the waiting list if your preferred date is fully booked.

Does Rejection Hurt?

Loneliness and social exclusion don’t just affect our mood — An fMRI Study of Social Exclusion shows that being ignored activates the same neural “alarm system” that registers physical pain, highlighting how closely social connection is tied to our health. 
 
As we head into Christmas, a season that revolves around connection and community, it’s a timely reminder that supporting those who feel isolated is essential for their wellbeing.
 
Click the button below to read the article.

Give the gift of coaching

Stuck on what to buy for someone who’s impossible to shop for? Give them something truly meaningful this holiday season — the chance to invest in themselves with coaching gift vouchers from The Life Architect, my personal coaching business.
 
Personal coaching can support anything from managing stress to setting goals and finding clarity and purpose.
 
Enjoy 10% off a package of three coaching sessions with the code CHRISTMASCOACHING.

Hello everyone,

Welcome to the November edition of the Integrated Health monthly newsletter.

Now the clocks have gone back, it really feels like a change in seasons and like winter is truly on its way! So, make yourself a hot drink, get cosy in your favourite armchair and read on for the latest from the team at Integrated Health...

Clinic dates for 2026

A reminder that I am now working two Sundays a month in the clinic. All the upcoming Sundays for the rest of the year are already FULLY booked, hence why you are not seeing any availability online.

In the meantime, please contact Meeta if you would like to go on the waiting list and she will let you know about any cancellations.

For reference, here are all the scheduled dates that I will be working in the clinic:

• Nov 2nd

• Nov 16th

• Nov 30th

Meditation Music

Friend of Integrated Health, Paul Flute has released a meditative piano album, for people looking for background music to use in various settings such as guided relaxation, training exercises, or simply to help you focus whilst you get on with some work.

Click the blue button below to find out more about Paul and his music. 🎶

Why a gentle touch feels like love

Check out this interesting short reel from Hannah Fry about how gentle touch not only makes us safe and loved, but that evolution has it pre-programmed into every one of us. Now go and test it out on a loved one! ❤️

Hello everyone,

Welcome to the September edition of the Integrated Health monthly newsletter.

Read on for the latest from the team at Integrated Health...

Clinic dates for 2026

A note to say that Meeta will be reaching out and booking appointments for next year.

In the meantime, a reminder that I am now working two Sundays a month in the clinic. All the upcoming Sundays for the rest of the year are already FULLY booked, hence why you are not seeing any availability online.

In the meantime, please contact Meeta if you would like to go on the waiting list and she will let you know about any cancellations.

For reference, here are all the scheduled dates that I will be working in the clinic:

Oct 19th

Nov 2nd

Nov 16th

Nov 30th

Menopause Awareness Month

October is Menopause Awareness Month, with World Menopause Day marked on the 18th. Established in 2009 by the International Menopause Society and the World Health Organization, it’s dedicated to raising awareness, reducing stigma, and supporting the health and wellbeing of those experiencing menopause. Each year highlights a different theme, from hormone therapy to heart health.

Paracetamol safety in the UK

You may have seen headlines in the news recently about the safety of paracetamol.

UK health bodies have reaffirmed that paracetamol remains safe when used as directed, including during pregnancy, after strongly rejecting recent claims suggesting a link to autism. 

Research continues to highlight potential risks with long-term use in older adults, so it’s still best to stick to the lowest effective dose for the shortest possible time.

Always follow dosage guidance and check recall notices to use it safely.

Read more on the NHS website

Read more on the UK Government website

Read more on the London School of Tropical Hygiene website

Hello everyone,

Welcome to the September edition of the Integrated Health monthly newsletter.

Read on for the latest from the team at Integrated Health...

Clinic dates for 2026

I will be working on 2026 clinic dates for the summer break and will notify you all in due course.

In the meantime, a reminder that I am now working two Sundays a month in the clinic. All the upcoming Sundays for the rest of the year are already FULLY booked, hence why you are not seeing any availability online.

In the meantime, please contact Meeta if you would like to go on the waiting list and she will let you know about any cancellations.

For reference, here are all the scheduled dates that I will be working in the clinic:

September 14th

October 5th

Oct 19th

Nov 2nd

Nov 16th

Nov 30th

Myths of persistent lower back pain

Do you suffer from persistent back pain? Check out this video from NHS University Hospitals Coventry and Warwickshire about how they are changing the way they treat back pain.

The spine is a very strong structure, and movement is helpful, healthy and hopeful!

Click the image to watch the video, and the blue button below to book an online session.

How likely are you to do your physio exercise  “homework”? 

It is common good practice for physios to encourage movement and expertise. I often prescribe home exercise programs to clients. As I coach, I am well aware of behavioral science and the factors that may prevent a client from doing their homework exercise gram.

Use the brief questionnaire below to ascertain how confident you are in performing your home exercise program.

Hello everyone,

Welcome to the August edition of the Integrated Health monthly newsletter.

Read on for the latest from the team at Integrated Health...

Sunday clinic schedule

A reminder that I am now working two Sundays a month in the clinic. All the upcoming Sundays for the rest of the year are already FULLY booked, hence why you are not seeing any availability online.

Please note that the diary for 2026 is not yet open.

In the meantime, please contact Meeta if you would like to go on the waiting list and she will let you know about any cancellations.

For reference, here are all the scheduled dates that I will be working in the clinic:

August 10th

September 14th

October 5th

Oct 19th

Nov 2nd

Nov 16th

Nov 30th

Stop building community around pain

Check out this Instagram reel which shows how we often tend to build our stories and community around shared trauma or pain. If you recognise yourself in this and are ready to start evolving your story - and your tribe - this reel offers the gentle truth you might need.

New documents uploaded to the Client Area

We've uploaded some new documents to the Client Area on the Integrated Health website. These will be of particular interest to you if you suffer from lower back pain or finger growth plate injuries.

Click the blue button below to access the Client Area. You can also request a password if you don't yet have access, and benefit from the wealth of resources, guidance and rehabilitation advice for myriad injuries, syndromes and conditions.

Hello everyone,

Welcome to the July edition of the Integrated Health monthly newsletter.

Read on for the latest from the team at Integrated Health...

Sunday clinic schedule

A reminder that I am now working two Sundays a month in the clinic. All the upcoming Sundays for the rest of the year are already FULLY booked, hence why you are not seeing any availability online.

Please note that the diary for 2026 is not yet open.

In the meantime, please contact Meeta if you would like to go on the waiting list and she will let you know about any cancellations.

For reference, here are all the scheduled dates that I will be working in the clinic:

July 13th

July 20th

August 10th

September 14th

October 5th

Oct 19th

Nov 2nd

Nov 16th

Nov 30th

Fun ways to help regulate your nervous system

Check out this Instagram reel which shows you some techniques to recognise and manage stress in a holistic way - using movement, breathwork, and embodied self-awareness.

Women's Health

This graph was really eye-opening.

I knew that women spend more time in bad health than men, but not that it isn’t at the end of their lives - which is the case for men. Women’s health is relevant throughout her life. And it impacts societies.

This was presented at Women in Life Science Norway (WiLD Norway) by Anita Hegge, an excerpt from the big McKinsey report that came out last year about the Women’s Health Gap.

Hat tip @Ida Tin on LinkedIn

Hello everyone,

Welcome to the June edition of the Integrated Health monthly newsletter.

Read on for the latest from the team at Integrated Health...

Sunday clinic schedule

I am settling in the Sunday clinic routine of two Sundays a month.

All the upcoming Sundays are already FULLY booked, hence they are not visible online.

Please note that the diary for 2026 is not yet open.

In the meantime, Meeta will let you know about any cancellations.

For reference, here are all the scheduled dates that I will be working in the clinic:

June 8th

June 22nd

July 13th

July 20th

August 10th

September 14th

October 5th

Oct 19th

Nov 2nd

Nov 16th

Nov 30th

Referral to practitioners

I am aware some you may be anxious about continuity of care and have been rightly asking about who else to see.

I am slowly working on a list of trusted and high-quality practitioners that would be appropriate to refer you to.

As you can appreciate, this is not an easy task so thank you for your patience. 

On the list so far are:

Osteopaths:

• Nicky Ellis
• Seb Hicks home visits

Soft tissue therapists: 

• Serena Morgan

Physiotherapists:

• I am in the process of finding physiotherapists. 
• For performing artists, a useful starting point may be the BAPAM directory.

Flying trapeze season

It's June and flying trapeze season is in full swing (pun intended!) If you are looking to improve your swing, build strength and power, learn more tricks, and have more fun, then I have created four FREE courses available for download.

Click the blue button below to access the resources.

Hello everyone,

Welcome to the May edition of the Integrated Health monthly newsletter.

Starting in May, Sudhir will be offering Sunday sessions twice a month. Meeta will be in touch with some clients who currently have many sessions booked, while others have none.

To help ensure fair access for everyone in need, Meeta may kindly ask a few of you to release a slot so that others have the chance to see me. Your understanding and willingness to share space is appreciated.

Read on for the latest from the team at Integrated Health...

Health and well-being coaching​​​​​​

May sees the Spring season come about more with lighter, warmer and longer days. I notice that this change in weather makes me want to get outside more and move my body and make changes to my lifestyle.

Health & Well-being coaching empowers people to increase their motivation levels so that can commit to making healthier changes to their lifestyle.

• Do you suffer from a health condition and need some support?
• Are you wanting to make some changes to your lifestyle?
• Do you need a plan of action to get you there?
• Are you anxious prior to a health-related procedure, treatment or intervention?

No matter what your health and well-being status, we can support you where you are at.

What will your last 10 years look like with/without exercise?

Check out this interesting reel on Instagram about how your last ten years could look like both with or without exercise.

What's happened to our food?

Here's another interesting Instragram reel from BBC iPlayer:

“Something happened to our food in the mid-70s to make it irresistible to people.”

In this short exposé, ChrisVanTulleken delves into the science behind ultra-processed foods, and what makes them so irresistible to us.

Click the image or the button below to watch.

Hello everyone,

Welcome to the April edition of the Integrated Health monthly newsletter.

We've been having some lovely spring-like weather and the clocks have just gone forward - it's so beautiful to see the cherry blossoms and magnolias coming out!

Read on for the latest from the team at Integrated Health...

Sunday clinic

April sees the start of my new job and the shift to the Sunday schedule.

Meeta and I are going to work through the diary and start optimising it so that everyone gets a chance to see me in the month.

April and May are odd months because of the bank holidays but in June we will settle into the 2 x Sundays a month schedule.

Performing artists - Musicians

My colleague Sarah Upjohn has been working on a great toolkit to help orchestras look after the aches and pains that musicians experience. Developed with Liverpool Philharmonic, Help Musicians, and BAPAM Performing Arts Medicine, A Symphony of Good Sense provides essential guidance for physiotherapists and orchestras to support musicians’ physical wellbeing. As part of Liverpool Philharmonic’s Musicians’ Performance and Wellbeing programme, this initiative strengthens their commitment to promoting health and professional development for performers.

Netflix documentary: Don't Die: The Man Who Wants to Live Forever

"Don't Die: The Man Who Wants to Live Forever" is a 2025 Netflix documentary directed by Chris Smith that delves into tech entrepreneur Bryan Johnson's ambitious quest to extend his lifespan, potentially by up to 200 years. Following the sale of his company Braintree for $300 million in 2013, Johnson has invested millions into "Project Blueprint," a comprehensive regimen involving strict diet, rigorous exercise, and experimental medical treatments aimed at reversing the aging process. The film provides an intimate look at Johnson's daily life, his relationships, and the broader implications of his controversial methods, sparking discussions on the ethics and feasibility of pursuing immortality.

Hello everyone,

Welcome to the March edition of the Integrated Health monthly newsletter.

It always surprises me what a short month February is and as the days start to draw out I look forward to spring. My daffodils and bluebells are coming up nicely! So all the prep work from last year has paid off!

Read on for the latest from the team at Integrated Health...

Sudhir diary change - Sunday clinic

Sudhir’s Sunday diary for 2025 is fully open. You will notice that April, May, June, and July are already fully booked. But you will notice gaps in August, Sept, Oct, Nov.

Later this month, Sudhir will go through the Sunday diary and may do some juggling of slots to ensure that everyone has a fair chance at seeing him in a month. Thank you for your ongoing support and understanding as I shift to a new way of working, and we all figure it out and settle into a new rhythm.

I will be compiling a set of practitioners that you can see. As you can appreciate, I do not take this lightly as I want you to have high-quality care. Please be patient as I slowly build up a book of high-quality therapists.

In the interim, many of you will have seen me list these practitioners whilst I was recovering from surgery.

Nicky Ellis - Osteopath

Seb Hicks - Osteopath (home visits only)

Serena Morgan - Soft tissue therapy

Meeta will be able to support you with any requests.

Somatic Coaching

Somatic coaching is a body-centered approach to personal growth that helps you tap into the deep connection between your mind and body. Instead of just relying on thoughts or willpower to create change, it works with physical sensations, breathwork, and movement to shift patterns and release tension. Since emotions and stress live in the body as much as the mind, this approach helps you regulate your nervous system, process emotions, and build resilience in a way that feels natural and lasting.

Whether you’re dealing with stress, stuck in old habits, or looking for deeper self-awareness, somatic coaching offers powerful tools to help you move through challenges. It’s especially helpful for managing anxiety, breaking reactive patterns, and strengthening your presence in both personal and professional life. By tuning into your body’s signals, you can develop a more grounded, mindful way of responding to life’s ups and downs—without getting stuck in your head.

How the Yuka App can help manage menopause symptoms

Menopause can bring a whole mix of changes—hot flashes, weight shifts, sensitive skin—you name it. That’s where the Yuka app comes in! Just scan your food and beauty products, and Yuka spills the truth about what’s inside. It’s a free app that analyzes ingredients in food and cosmetics, rating them based on health impact and suggesting better alternatives.

Eat for Hormone Balance – Find healthier swaps, cut out processed junk, and spot sneaky additives.

Ditch Hormone Disruptors – Avoid chemicals like parabens and BPA that can mess with your hormones.

Support Bone & Heart Health – Choose foods packed with calcium, vitamin D, and heart-friendly nutrients.

Be Kind to Your Skin – Menopause can make skin extra sensitive. Yuka helps you pick gentler skincare.

Shop Smarter, Live Better – It’s all about making small swaps for big health benefits.

Bottom line? Yuka makes navigating menopause way easier—one scan at a time!

Dear all,

I hope this e-mail finds you well and that 2025 is treating you kindly so far!

I wanted to write to you personally to update you on some major developments on my side that have recently been confirmed. As you may know, I have another business called The Life Architect that provides life and executive coaching, corporate training and facilitation services. In April this year, The Life Architect is expanding to cover Tuesdays and Thursdays alongside my work at university as a senior lecturer in Leadership Development. This means that my Integrated Health clinic work is going to be reduced and shift to Sundays only. 

I appreciate that this news may come as a surprise and perhaps bring up some questions that I hope to answer below.

Why is this happening?

My passion and ability to help people has been shifting for some time now away from pure clinic work to the coaching, training and facilitation space, as I believe this is where I can help more people and have more impact.  The services that I offer through The Life Architect are used by many clients of Integrated Health and this is where I’m increasingly focusing my energies.

When does this all come into effect?

These changes will happen on 1st April 2025, so until then it is business as usual and everything continues as is.

Is Sudhir stopping face to face Integrated Health physiotherapy work? 

No. I will still be providing this service, but instead of the existing times, I’ll be moving appointments to Sundays from 1 April onwards. The clinic remains as Linen Hall and will usually open between 1030 and 1830. The online diary is slowly opening up to reflect this change, and you are welcome to book in on the Sundays that you see available online. April and May 2025 are filled with bank holidays, so you may notice these months being a bit patchy and June will reflect the new diary better.

What Sunday clinic dates are open for booking?

March 30th

April 27th

May 11th

May 18th

June 8th

June 22nd

July 13th

July 20th

August 10th

September 14th

October 5th

Oct 19th

Nov 2nd

Nov 16th

Nov 30th

What happens to bookings I’ve made for weekdays after April 2025?

These are unfortunately going to be cancelled and you will notice Meeta cancelling these for which you will receive an e-mail notification.

Will there still be a waiting list for the Sunday clinics? 

Yes. You are welcome to put your name down on the waiting list if you cannot get an appointment.

Is Meeta still going to be doing admin support - reception, billing etc.?

Yes.

What is going to be put in place to help me with my care and treatment?

In addition to the Sunday clinic, I will still be doing some online work. As my diary is in a current state of flux, you can book this directly with me via sudhirdaya@integratedh.com. In future you can book this online.

I have now made rehab programs available online and am in the process of building up a catalogue of rehab videos for certain sports/activities/conditions. You may have noticed in the February newsletter I released a video for Preparing for Skiing.

I am also exploring the idea of retreats and will keep you informed as I develop this idea further into a solid offering.

I appreciate that this is a significant change to my services and that you may have some concerns. I want the best for all my patients, so please e-mail me with any questions you may have regarding these changes, or I’ll be happy to discuss them in your next session.

My team and I are hoping to make this transition as smooth and trouble-free as we possibly can. Thank you for your support and understanding of these changes.

All the best,

Hello everyone,

Welcome to the February edition of the Integrated Health monthly newsletter.

It always surprises me what a short month February is and as the days start to draw out I look forward to spring. My daffodils and bluebells are coming up nicely! So all the prep work from last year has paid off!

Clinic diary

January’s Sunday clinic was successful and so I have opened up Sunday 23rd February and Sunday March 16th. This diary is open and live for you to book online.

Rehab Exercise Video Series

In previous newsletters I mentioned how I am making a catalogue of rehab videos to help with certain sports and conditions. This month I am launching a rehab exercise video for skiing. 

Many of my clients ski and are planning on going skiing either in the upcoming half-term or sometime this year. I have made a short, useful exercise video that you can follow along to get your body ready for skiing. 

Getting your body in shape for skiing can reduce the risk of injury, improve your skiing skills and make skiing less effortful, so you can enjoy it and have some fun!

Light Nutrition? Surely I can’t eat light?

You may not be able to eat light per se, but your body definitely can “digest it”. 

We all know how important a balanced diet is for our health—but have you ever thought about your "light diet"? Just like food, the type, amount, and timing of light we get each day have a massive impact on our sleep, mood, and energy levels. Welcome to the world of light nutrition!

Getting the right kind of light at the right time can help keep your body clock in check, boost your mood, and even support your vitamin D levels. But everyone's needs are different, depending on things like age, gender, skin tone, and where you live. So, how can you make sure you're getting the best light nutrition possible?

Nothing is going to beat natural sunlight, but Jan and Feb can be very grey, so I am currently experimenting with two very different devices that can easily get you confused.

1) Sunrise Wake up light, as the name implies, this is a bedside alarm clock that uses gradually increasing light (sunrise mode) to wake you up naturally before switching on a soothing sound (I have birds chirping). You can also use it to sleep with a gradually decreasing light (sunset mode) and sound. This is NOT a SAD lamp!

Sleep as a LEGAL performance-enhancing drug!

We all know that sleep is good for us. But the boffins are now telling us it is really, really super good for us to the point that you can regard it as a FREE LEGAL performance-enhancing drug.

So, let's get addicted to this healthy drug!

Here's an interesting Instagram reel about the benefits of sleep as a performance-enhancing drug - check it out!

Click the image below to watch the reel.

Hello everyone,

Happy new year and welcome to the January edition of the Integrated Health monthly newsletter. I hope you were able to enjoy some time off over the festive period and are feeling refreshed and motivated for 2025!

Sunday service

Thanks for taking the time to complete my short survey regarding Sunday in person sessions.

I will be opening up Sunday 26th January 2025 to start with and this will give me a sense of interest and uptake. These appointments should be visible for you to book online and you can also contact Meeta.

I will then decide on opening up slots for the upcoming months so do keep an eye out for that.

If there are any queries, then please contact Meeta.

New Year Health Kick Start

January can be a time when the weather is dull and dreary, you realised how much you over ate in the holidays and you feel motivated to do something about your health and well being.

Integrated Health have partnered with Randox Health to help you in looking after yourself #selfcare

Randox Health offers a very useful Everyman/Everywoman test and this is a good starting point to screen your body and get a sense of what is /isn’t working well so you can direct your efforts accordingly. 

You will notice the package has TWO tests included in the bundle so you can monitor your progress, They are giving Integrated Health clients a 15% discount and if you do maths, you will see that this is very affordable for TWO tests! They have clinics all over London and offer a wide variety of times. Use code integrated15 at the checkout online.

I look forward to talking to you about your results and how they relate to your overall health and well being journey.

Could understanding the brain microbiome help prevent dementia?

Check out this interesting article I read in the Guardian, The brain microbiome: could understanding it help prevent dementia? 

Research suggests that the brain microbiome, once thought to be sterile, may play a significant role in Alzheimer's and other dementias, with microbial infections potentially treatable and even reversible, highlighting the need for better diagnostics and preventive measures, such as vaccines and improved immune health.

Click the blue button below to read the article.

Sit to stand longevity predictor

Watch this Instagram reel from former professional athlete, Juliet Starrett, who highlights the importance of being able to stand from sitting on the floor, and the links to maintaining strength, balance and mobility into old age.

Hello everyone,

Welcome to the December edition of the Integrated Health monthly newsletter.

The sun is going down earlier and Mariah Carey is on repeat everywhere you go, so it can mean only one thing - the end of year is close and the festive season is upon us!

I am recovering really well from my surgery and am starting back to online work and will open up clinic for in person work 2025.

To make up for the backlog from my surgery, I am planning to work some occasional Sundays in January and maybe February. Please can you complete this 1 minute survey so I can gather interest.

Thank you for your support, care and understanding. Looking forward to seeing you in 2025! 

Which one is better for you - 10 body weight squats or a 30 minute walk?

Watch this fascinating short reel on Instagram that will give you the answer and more!

This is important as many of us are going to over-indulge over the festive season (and rightly so! Well I will be overindulging!)

WRISTBuddy® yoga blocks

Do you suffer from wrist pain during a yoga session? If so, then read on.

WRISTBuddy® have designed an innovative yoga block to help support wrists during a yoga class. Here's what they have to say:

"Don’t settle for the traditional, flat sided yoga block. You only have one body and it deserves the best. Wrist pain can develop due to the repetitive use of the old-style blocks. "Your hands aren't flat, your blocks shouldn't be either". WRISTBuddy® block's hand-shaped design optimizes the wrist angle, reduces wrist compression, and strengthens the grip. Collectively, these benefits increase your comfort, stability, and performance."

Find out more and purchase the blocks here.

Winter chest conditions - inhalers have just gone SMART!

You all know I am a gadget geek!

Many of my clients suffer with Asthma and the CORRECT use of an inhaler is key to managing a chest conditions and yet many patients struggle with this!

The geeks have now launched a SMART asthma inhaler!

Check it out:

Smart inhalers track inhaler usage and sends data to a smartphone app or cloud platform to improve asthma management.

They detect when the inhaler is used and can send reminders to patients if they forget to take a dose. They also monitor disease progression, and provides the patient education.

Bluetooth-enabled and attachable to regular inhalers, it allows patients and healthcare providers to track treatment.

Whilst smart inhalers don't replace medical consultation, and challenges still remain in ensuring correct use and device design, this is a positive step forward for sufferers of asthma and COPD.

Hello everyone,

Welcome to the November edition of the Integrated Health monthly newsletter.

Surgery update

Thank you so much for taking the time to complete the survey and your lovely messages of support for my upcoming surgery and recovery. 

Based on the survey results, I have decided not to get another practitioner to step into the practice to cover me whilst I recover from surgery.

Instead, if you need to continue your care during the months of November and December, then please contact the following trusted practitioners:

• Nicky Ellis - Osteopath
• Seb Hicks - Osteopath
• Serena Morgan - Soft Tissue Therapist
• Nell Mead - Physiotherapist
• Leona Nwokeji - Physiotherapist

The above list of practitioners will be a safe pair of hands for you in my absence. 

I shall keep you informed of how my surgery goes and if and when I can do some virtual sessions.

I am back in the second week of January and my diary remains open for you to book in now - click here to book.

Meeta will cancel all appointments for November and December and you should see this coming through the system.

Thank you for all your support and care and understanding.

Looking forward to seeing you all in January 2025! It feels too early to start wishing you for all the upcoming festivals and holidays!!!

Cancellation Policy

From the 1st November I will be changing the cancellation policy to 48 hours.

This allows me to give a bit more notice to clients on the cancellation list and better manage my appointment diary.

Your appointment confirmations and reminders (e-mail and texts) should state this clearly. 

Thanks for your understanding.

How movement affects your brain

Check out this fascinating Instagram reel which explains the effect of movement on your brain chemistry. Time to get moving before the winter blues set in!

Hello everyone,

Welcome to the October edition of the Integrated Health monthly newsletter.

The evenings are starting to pull in and the weather seems to have taken an autumn turn, so make yourself cosy and settle down with this month's news.

Surgery update

It's almost time to confirm my surgery dates. I have had a call with the surgeon, competed my pre-surgery checks, and am awaiting a date - so watch this space!

Running injuries

Many clients come to me with knee pain related to running. I tend to find that many of these clients have weak butt muscles and that their knees tend to roll inwards when running.

Getting your gluts going is key and so check out this video on my YouTube channel and also watch this space for my knee pain course.

Click the image below to watch the video.

Air squats

A study highlighted by Dr. Amy Shah shows that performing 10 body weight squats every 45 minutes during an 8.5-hour period of prolonged sitting improves blood sugar regulation more effectively than a 30-minute walk. 

So, next time you're stuck in back-to-back meetings in the office, a quick 45 second squat break between calls can really make a difference!

Check out the full Instagram reel.

Performing Arts

The Gorilla Circus end of season show marked the end of the summer flying trapeze season and I was lucky enough to be in town for the amazing student and staff performances. 

The show features fantastic costumes and daring, high-flying tricks

Check out this fantastic triple-back catch from the staff show below!

If you are a performing artist (circus, dance, music, actor) struggling with an injury and/or stress and pain, then book an appointment!

Hello everyone,

Wow, I can't believe it's September already! The evenings are pulling in, the seasons are beginning to change and it's back to school for many.

A client recently e-mailed with some lovely feedback that really touched me and I wanted to share with you all:

"I just actually wanted to say thank you for how amazing you are. Your attention to detail in what causes the injury, how to heal it and prepare me physically and mentally to start flying again honestly blew my mind, you are one of a kind. So thankful for you. You are so dedicated and so amazingly knowledgable. Honestly we are so lucky to have you.”

Surgery update

Exciting news - A call has been arranged with NHS team this month and I am hoping I get some relevant information that I can share with you! Fingers crossed I get a surgery date soon!

Integrated Health website resources

Many thanks for your continued feedback on how to optimise your user experience of the website. I recognise it is a work in progress and I just wanted to reassure it is on my to-do list!

Many clients forget that we have a section on the website that has patient programs on it.

In time I will be adding online videos and programs for shoulder pain, knee pain, ankle sprains, hip pain, back pain, and so many other conditions, so save the link to your bookmarks!!

What would you like me to make programs on so I can help you more? E-mail me on info@integratedh.com

Mental health

Did you see the change to 111 in the news recently? You can now ring 111 for urgent mental health support!

Check out the link below.

Hello everyone,

I hope you are having a good summer so far.

There's still no update on my surgery, but I will, of course, keep you posted when it is confirmed.

This summer there has been a glut of sports - Wimbledon, the Euros and now the Olympics to name a few!

Padel and racquet sports

In July, I played a padel tournament in Vienna, I learnt a lot from the experience and won a medal!

Padel is predicted to really grow and the boffins are studying all its benefits. For example, “regular padel practice is recommended for middle-aged women adults to improve fitness condition and body composition” (Courel-Ibanez et al, 2018)

The geeks have found some preliminary data suggesting that all racquet sports (tennis, badminton, pickleball, padel, table tennis etc.) may even help you live longer!

A basic study from The Copenhagen City Heart Society found that badminton adds an average of 6.2 years to one’s life relative to an inactive person, and tennis adds nearly a decade at 9.7. 

Overall, I think we all know that in general physical activity is good for us! So make the most of the summer weather and get moving!

Running

In September, I am running the Pride 10km charity race in London. I have started my training and I have found the Couch to 5k thinking helpful in my preparation.

I have also used my Apple watch to set my heart rate zones - a cool feature that allows you to monitor what heart rate zone you are in while working out!

Check out the video below for instructions on how to activate this feature.

Cal-o-Curb

Many of you have heard of Ozempic or Semaglutide, which has been called “the weight loss drug”. It acts in the same way as a hormone in your gut (GLP-1) which helps to control blood sugar levels, and manages hunger levels and cravings and satiety. 

Nature preceded the release on Ozempic with a compound called Amarasate (New Zealand Hope Flower extract) and this is available now in a product called Cal-o-Curb. Click here to read more about it.

Hello everyone 

Finally some sunshine that I think we have all been waiting for! 

No news regarding my surgery and this is not surprising given the recent NHS IT issue in the news and how it has pushed many appointments and surgeries. I will keep you updated.

Padel

The Padel bug has bitten me and in July I am playing in a tournament in Vienna - wish me and my partner luck! 

For those of you who are already playing Padel or interested in playing Padel I have designed a warm up and cool down routine to help you.

Sleep and pain

This s​​​​eries of exercise videos using a TRX, or suspension sling, will give you a step-by-step guide to help build strength in your arms and core, to improve all aspects of your swing, making it higher and more powerful, so you can learn more tricks (and have more fun!)

In my work I look at the whole person and often ask my clients about sleep, stress and other aspects of their life. This article shows what we intuitively know - that there is an association between chronic musculoskeletal pain and sleep and the boffins and diving into deeper to figure out the exact relationship.

Key facts:

People with sleep-related problems have a 79% greater change of developing chronic musculoskeletal pain.

Chronic musculoskeletal pain is also with sleep-related problems.

So how to you break this vicious cycle?

I believe we need to move away from a “magic bullet” thinking where just one thing is going to solve it. I believe we need to take a whole-person view and that all the little things do come together to make a difference - with patience and persistence!

That’s why I offer a variety of treatments to help you move into a healthy virtuous cycle!

Book in a session with me so we can explore getting some good quality shut eye!

Flying trapeze

The season is well under way and last month I showed you the Suspension Sling/TRX series to help with your swing.

This month I am using a large gym ball to help you improve your force out! 

Hope you find it helpful in achieving your tricks for the summer!

Hello everyone! 

Welcome to the June edition of the Integrated Health Supplement.

There is no date yet for my surgery. I will, of course, keep you all informed once I hear anything and plans are confirmed. In the meantime, it's business as usual.

Increase your fibre consumption

I've been watching "Hack Your Health: The Secrets of Your Gut" on Netflix. The documentary also shows some more foods which are surprisingly rich in fibre! 

Adults are advised to consume about 30g of dietary fibre daily for overall health benefits. However, recent statistics indicate that the average fibre intake for adults in the UK is 18g, which is only 60% of the recommended amount.

Below is a table of fibre-rich foods from the British Association of UK Dietitians. Click the blue button below to download the full PDF handout, packed full of fibre facts and top tips for simple swaps to help you increase your fibre consumption.

FREE flying trapeze course to improve your swing!

This s​​​​eries of exercise videos using a TRX, or suspension sling, will give you a step-by-step guide to help build strength in your arms and core, to improve all aspects of your swing, making it higher and more powerful, so you can learn more tricks (and have more fun!)

Protecting the vaginal microbiome

The vaginal microbiome is a community of bacteria, fungi, and viruses unique to the vagina,

which helps maintain a healthy acidic pH. This balance is crucial for urogenital health, and its disruption can lead to conditions like bacterial vaginosis and increased risks of infections and preterm birth. Factors such as antibiotics, hormonal changes, and personal care products can disturb this balance.

Advances in understanding the vaginal microbiome promise to improve treatments and reduce stigmas associated with vaginal health. As such, VS-01™ Vaginal Synbiotic is a clinically validated vaginal probiotic suppository designed to establish and maintain an optimal vaginal microbiome enhancing vaginal health and resilience.

Watch a video on the Seed Vaginal Synbiotic by clicking here, or on the image below. 

Hello everyone! 

Welcome to the May edition of the Integrated Health Supplement.

I recently suffered an acute bout of food poisoning and felt awful for two days. I really did notice the feeling of being unwell and how it impacted my life. I was very grateful when my body bounced back and recovered after a few days and I felt fine. It reminded me of how astounding the human body is, and I was just in awe of it. This episode reminded me of how some of our bodies struggle to bounce back from an illness and encouraged me to explore this more below.

Integrating the parts into the whole

I am interested in all things related to health and well-being (biohacking?) and like sharing what I have learned. This allows me to help you to figure out what works best for you and your circumstances en route to achieving your health and well-being goal(s). I recognise at times things can get complicated, and it is easy to get overwhelmed with the amount of information, science, technology and celebrity fads being pushed to us on social media. So, in this month's newsletter, I thought I would take it all back to basics. 

Historically, western medical healthcare is very partitioned and siloed. For example, you may have a couple of symptoms for which you go to the gastroenterologist (gut doctor) for your IBS, the pain specialist for your non-specific body pains and the rheumatologist for your persistent fatigue. And yet no one appears to be tying it all together. 

So what does bring everything together?

What explains your various aches and pains?

Why are your blood tests normal and yet you don’t feel right?

Why do all your investigations (colonoscopy) come back clear and yet you are still struggling (bloating, constipation etc.)

The answer: Persistent low-grade systemic inflammation (PLDSI).

This can be in response to a traumatic event or can occur gradually over time and accumulate.

In the image below, I have tried to capture the variety of factors that can drive your body into a PLGSI and can lead to symptoms that are subclinical - missed by all the tests and yet still really affect your daily life.

Below is a hippo merrily taking a bath.

• You are the hippo.
• The water represents inflammation in your body.
• Factors can increase the water level/inflammation in your body
• Factors can decrease the water level/inflammation in your body
• If the bath tub keeps filling up, then at some point the water will spill out and this represents you having very noticeable ongoing symptoms (e.g. skin issues, bloating, sleep issues, unexplained aches and pains etc.), that forces you to seek medical advice.

Unfortunately, over time, our modern urban lifestyles can tend to fill the bathtub. 

Some of us are very good at emptying the bathtub, which is great, and keep up the good work!

If you are struggling to figure out where to even begin, or want to optimise what you are already doing, then book in a health coaching session or anyone of our services below, including an emotional stress assessment.

PS: Update on surgery - nothing as yet but, I will see you informed if I get a date and until then it is business as usual!

Hello everyone! 

Welcome to the April edition of the Integrated Health Supplement.

April marks the transition of seasons. A transition period is always interesting for our physical health, and we may notice our energy and mood changes as it becomes lighter for longer and later.

For those of you in the UK, the weather is on cue for a bank holiday weekend - cold, wet and grey! So stay warm and dry to avoid getting ill.

To begin with, here are a couple of short updates from me:

My surgery update

Many thanks for all your kind messages of concern. They really made me feel cared for. There is no date yet for my surgery, which I suspect is due to the Easter break. I will, of course, keep you all informed once I hear anything and plans are confirmed.

Meeta is away

Meeta is currently away on an Easter holiday and will be back on the 8th April. Her inbox is coming through to me, and the phone calls are being directed to me and should go to voicemail. The text system is also working. If you are experiencing any issues, then just send me an e-mail to info@integratedh.com.

If you require a proof of payment receipt before the 8th April, then please e-mail info@integratedh.com so I can send you one.

What is SIBO?

SIBO - or Small Intestinal Bacterial Overgrowth - is caused by an abnormal increase in the number of bacteria in the small intestine, causing a variety of uncomfortable symptoms and health issues.

Individuals with SIBO often experience chronic diarrhea and malabsorption issues leading to weight loss and nutritional deficiencies that, if left unchecked, can contribute to more severe conditions such as osteoporosis.

These symptoms highlight the importance of recognizing and addressing SIBO as a significant health concern. For a deeper understanding of SIBO, its symptoms, and potential impacts on health, click the blue button below to watch an informative video.

If you are interested in finding out more about your own gut health, consider signing up to ZOE. For a 10% discount, use my referral link.

Getting ready for the summer flying trapeze season!

It may feel like a long way off, but the Easter and spring bank holiday are just around the corner - which means it must nearly be time for flying trapeze! 

Start getting your body in shape, build your strength and reduce the risk of injury with this series of trapeze exercises.

If you signed up last year, then now is a great time to revisit for a reminder!

Client Area

Don't forget, there are loads of useful resources including information leaflets on conditions and rehabilitation exercises worksheets for you to download in the Client Area of the Integrated Health website.

If you don't currently have access, follow the step-by-step instructions below to request a password to log in.

If the image below is too small to read, click here to download a PDF of the instructions.

Hello everyone! 

Welcome to the March edition of the Integrated Health Supplement.

In the upcoming weeks, I am going to be scheduled to have some surgery. This is an exciting prospect for me as the surgery is going to improve my health, and I’m confident that I will make a full recovery with long-term benefits! But I am also feeling a bit anxious as no surgery is without risks and there is some frustration due to the lack of an exact date for the procedure. I am not 100% sure when I will be able to return to in-person work, and I am making plans to support you as much as I can in my absence.

I hope this news does not cause you too much anxiety or inconvenience. Your treatment and continual high-quality care are of importance to me, and so I’ve tried to answer the questions that I’m sure will come up in your minds regarding this development.

How long will my recovery take?

The worst-case scenario is that I’m out of action from in-person work for 6 weeks. I envision starting remote sessions before I come back in person. I will keep you informed of when I will be doing remote work post-surgery and my return to in-person work.

Who will be covering me?

I am in the process of finalising this and will update you on what treatments they will offer. Rest assured that the therapist will be professional, qualified, insured, experienced, and someone you can trust. 

Should you see the therapist covering Sudhir? 

Yes. Your treatment is of utmost importance to me. I would not bring a therapist into the clinic whom I did not believe would give you high-quality care.  

What actions do you have to take? 

At this stage, nothing!

If you are booked in my diary then Meeta will be in touch and you can discuss options with her.

If you have any more questions, then please e-mail Meeta at info@integratedh.com or ask me in person when I next see you in the clinic.

Thank you in advance for your support, understanding, and patience.

You Are What You Eat

As many of you know or may have heard, I have been changing my diet based on the ZOE app and testing I did. If you are interested in the testing then use this link to get a 10% discount.

So it was serendipitous that this series appeared on Netflix, in which sets of identical twins switch out their diets and lifestyles for an eight-week period in a fascinating scientific experiment that focuses on how different foods impact the body.

Click the blue button below to find out more, and watch the trailer.

BOSU exercise videos

The BOSU ball, a versatile fitness tool, introduces a dynamic element to workouts by incorporating an unstable surface that challenges balance, enhances coordination, and improves overall strength. Its design allows for a wide range of exercises, targeting multiple muscle groups and boosting core strength, making it a popular choice for both beginners and advanced athletes. Integrating a BOSU ball into your exercise routine can lead to improved stability, increased muscle engagement, and heightened proprioception, thereby enhancing the effectiveness of your workouts and supporting injury prevention.

Check out this website for a series of instructional exercise videos to inspire your next workout.

Hello everyone! 

Welcome to the February edition of the Integrated Health Supplement.

I am now in the diet modification places of my Zoe app, and I am already noticing positive changes to my energy levels, appetite, gut function, and weight. If you are interested in getting tested with Zoe then click the blue button below for a 10% discount.

What causes disc herniations?

This article from MSKMag gives a rundown of the history of disc herniations.

Back in the 1930s, it was believed that disc herniations were always the result of trauma like a hard fall. Then the focus shifted to disc degeneration - with discs getting weaker over time due to poor health and lifestyle. Then, in the 1990s, we discovered that your genes play a huge part in disc health too - got a family history of disc issues? You might end up with them too...

Click the blue button below to read more.

Why long COVID can cause exhaustion, or post-exertional malaise, after exercise

Recent research on long COVID patients has uncovered that exercise exacerbates their symptoms, a condition called post-exertional malaise. Dutch scientists found that these patients' muscle tissues, especially their mitochondria, are not functioning correctly, leading to severe fatigue after physical activity. The study also revealed increased muscle damage, abnormal immune responses, and the presence of microclots in the muscles.

These findings challenge the traditional view of using exercise as a treatment, emphasizing the need for more gentle and tailored rehabilitation approaches for long COVID patients.

Click the blue button below to read more.

For Fiddlers on the Roof and in the Pit: Healthcare and Epidemiology of Playing-Related Problems in Violinists

Play the violin? Check out this article, which explores the various health issues faced by violinists, particularly those related to the unique physical demands of playing the instrument. It highlights how poor playing hygiene, environmental factors, and insufficient guidance can lead to pain and loss of function among violinists.

Click the blue button below to read more.

Hello everyone!

Happy New Year! Wishing everyone all the best for 2024, and thank you for all your support in 2023!

Jujitsu update

I'm pleased to announce I've passed my Jujitsu brown belt grading! It was hard work. My body is tired and needs a rest. Check out the video below.

Only 1 more for black! And I am looking forward to continuing my practice in the new year.

Zoe update

Over the holiday season, I completed my Zoe testing and dietary challenges to see how my body responds.

I am awaiting my report that has analysed all my data and I will share the interesting bits with you.

I have been sharing my journey on social media - check it out!

I love their slogan, "science for every body"

If you are keen to understand how your body work then use the link below to order your test kit.

The Big M - menopause

The stigma and silence around menopause is changing, and it is a hot topic (no pun intended). Many of my clients ask me about pre-peri-post, menopause symptoms and management.

We have updated our practitioner list to include some recommendations of practitioners that other clients have found to be knowledgeable and helpful.

In April, the government released a new scheme for cheaper hormone replacement therapy, and since 1 April 2023, women in England are now able to access cheaper hormone replacement therapy (HRT) to help with menopause symptoms.

Please spread the word so people can make informed decisions about their health and well-being related to menopause.

Hello everyone!

Happy holidays and welcome to the December edition of the Integrated Health monthly supplement.

If you're stuck for Christmas present ideas this year, why not buy someone an Integrated Health gift voucher, valid for any session with me? Please email Meeta to buy a voucher.

If you are interested in improving your health, feeling more energised, and reducing your weight, then don't forget our Zoe offer, which would make the perfect holiday gift to yourself or others - and get a head start on your New Year's resolutions to boost your health!

Keeping warm

Whilst we're on the subject of gifting - and during this cold snap - have you heard about Baavet? They offer super cosy and heat-regulating bedding to cater for all tastes. So whether you're always feeling chilly, or you like to sleep with one foot sticking out of the bed to stay cool, check out their range here.

Kicking hip - free course

Calling all martial arts practitioners!

Do you ever feel like your hip flexibility is limiting your kicks? I've created a free course for you...

I'll share with you some great exercises to both mobilise and strengthen your hip muscles - a perfect companion to help you with your martial arts practice.

Click the blue button below to sign up.

Activating and stimulating the vagus nerve

I use Heart Rate Variability to measure health, well-being, and stress - if you're keen to find out more, you can book in an assessment with me. Click the blue button below to book!

Did you know that stimulation of the vagus nerve can help stop a case of hiccups?

In the picture below, can you spot the vagus nerve?

In addition to curing the hiccups, there are many techniques building on the value of the vagus nerve, which can help alleviate symptoms such as brain fog, fatigue, anxiety, depression, sleep problems, inflammation, and digestive problems - to name but a few.

Want to find out more?

Keep your eyes peeled for my free online course about the vagus nerve - coming soon!

Hello everyone!

Welcome to the November edition of the Integrated Health monthly supplement.

I hope you are keeping warm and dry as we transition into the winter months! It's time to grab a cuppa and cosy up for this month's newsletter.

Zoe

No, Zoe is not a new therapist at the clinic!

If you have not heard of Zoe yet,  then it is one of the latest ways of optimising your health from a holistic perspective.

Simply,  you order a testing kit and then you get some in-depth reports that take you as a whole person into account - from blood sugar, your microbiome, your diet, and your responses to various food challenges.

There is a lead time for the testing kit to be delivered and currently, December is the soonest. This might be an ideal Xmas gift for you or a family member to get going for the annual January health kick.

If you are interested in improving your health, feeling more energised, and reducing your weight, then you can use this link.

Slaying the slopes!

Whether you are a beast on skis on the slopes, a quiet intermediate, or a very nervous beginner skier, I think we can all agree that we need to look after our body and legs that have worked hard on the slopes.

Many of my clients ask me about what strengthening exercises to do to prepare for a ski trip, and what mobility exercises to do to loosen up tired, stiff achy muscles after a day on the slopes.

I have prepared this package of videos to support you in staying healthy and having fun on the slopes.

How to exercise when it’s the last thing you want to do...

Looking to overcome the common excuses for not exercising? This article and TED Talks provide practical strategies and insights from psychology, behavioral economics, business, and activism to motivate and encourage physical activity.

It addresses excuses like lack of time, comfort at home, preference for other activities, fear of judgment, and aversion to the physical discomfort of exercise, offering solutions such as time management, mental time travel, combining exercise with enjoyable activities, challenging societal judgments, and using mental imagery to boost motivation and confidence in fitness routines.

Read the article here.

All the best,

Hello everyone!

Welcome to the October edition of the Integrated Health monthly supplement.

I've just returned from my holiday and it is feeling really autumnal in the UK! So make yourself a cuppa, get cozy and settle in for this month's news.

Science offers new hope for painful knee osteoarthritis

Introducing "Epiphaknee: A Modern Approach to Knee Osteoarthritis". Written by globally renowned pain and movement experts, it's a game-changer for knee osteoarthritis sufferers and practitioners. Based on the latest research, it uncovers the key drivers of knee OA, features the revolutionary Protectometer tool, and offers a comprehensive plan for personalized recovery.

This guide is a must-read to rethink knee OA treatment.

Find out more in this video from one of the authors, Tasha Stanton. Click the image to play in YouTube.

Wellforce app

Designed for desk-based office workers, the Wellforce app allows you to curate brief exercises and movement breaks throughout the day, to counter the negative effects on the body of being sat in front of a computer all day.

The app allows you to set your preferences, such as to alleviate tight hamstrings or, ease shoulder tension, and it will set what they call "movement snacks" throughout the day to help keep you feeling supple! It can even challenge you to do a set of press-ups several times a day - you decide!

The newly launched apps for iPhone and desktop are free for a limited time, and in exchange for doing a 2-3 week trial and leaving a review, they will send you a code to give you free lifetime access!

Your morning coffee..

Did you know about the toxicity of BPAs in coffee cup lids? Check out this video excerpt from Dr. Zandra Palma, MD in her TED Talk for the frightening facts!

All the best,

Hi everyone!

Welcome to the September edition of the Integrated Health monthly supplement.

I can't believe the evenings are already beginning to pull in and that the summer is coming to an end already. In any case, I hope you have had a good summer of sport, sunshine and holidays! speaking of which...

My holiday

I want to let you know that I'll be on holiday from 15th September to 1st October, so please bear this in mind when scheduling your appointments!

I have opened up some more slots in the diary for October, late December, and early Jan. 

From September onwards, my Tuesday clinic will start at 2.30 PM.

Fancy a cuppa?

Next time you are in the clinic waiting for an appointment, please help yourself to a cup of tea, coffee or water. There are some snazzy Integrated Health branded paper cups on the table, and a coffee machine/filtered water available in the kitchen.

Rips

Whether you're a gymnast, an aerialist, or a cross-fitter, chances are you've experienced rips in your practice. I came across this great article with some good tips on prevention, treatment and overall hand care. Check it out here.

All the best,

Hi everyone!

Welcome to the August edition of the Integrated Health monthly supplement.

We are slowly settling into the new clinic location. For those who have been already -  thank you for all your patience, and feedback. And for those who are yet to see the new clinic, we look forward to welcoming you! We think you will like it!

Post leg surgery cycle hire

I see many clients after they have had lower leg surgery and static cycling is a great way (where appropriate) to get the blood flowing, improve healing, increase the range of movement, and enhance strength. However, many clients struggle to access a static bike. 

The company below does a fairly good deal (in my opinion) of hiring out (including delivery) of a decent-quality upright static bike.

Check out this link for more info and save these details if you have leg surgery planned for the future!

When chronic pain is just not chronic pain

Check out this interesting article about chronic pain from physiotherapist Nicole Frost, written for Noi Group.

You can read the full article here.

Know your lemons...

The Know Your Lemons Foundation helps prevent cancer and save lives from breast cancer with this ingenious diagram showing the twelve symptoms. Visit the website or download the app to learn more.

All the best,

Hi everyone!

I hope that the Pride month of June was a celebration of all the diverse ways we can love each other and that the London Pride march is a joyous extravaganza!

A reminder also that we are starting at the new clinic address on 24th July. We will be sending details across to anyone with existing appointments. You can find the details from last month's newsletter here.

An Apple a day...

The age-old saying refers to diet and health and this prompted Dr Sarah Upjohn (specialist performing arts physiotherapist) and I to chat about how the Apple Watch and iPhone can be used to help performing artists with their health and well-being, stress and fitness levels. While I love my gadgets and tech, Sarah is a self-confessed technophobe and was surprised to learn about all the features the iWatch and iPhone have that most of us do not even know about!

Finding your Fitzpatrick skin type

During this warm and sunny period, it's more important than ever to protect yourself against UV rays.

The Fitzpatrick Skin Type Test determines your skin type based on its reaction to UV radiation

Find out more here.

(John D’Orazio, Stuart Jarrett, Alexandra Amaro-Ortiz and Timothy Scott, CC BY 3.0 https://creativecommons.org/licenses/by/3.0, via Wikimedia Commons)

All the best,

Hi everyone!

June brings the change in weather and season, and so too does it bring change at Integrated Health, as you will see from this month's health supplement!

We are moving!

From July 24th, Nicky and Sudhir will be working from their new clinic space in Regent Street.

The new address is: 

Suite 503, Linen Hall,162-168 Regent Street, London W1B 5TE (it's right next to Anthropologie)

In the upcoming months, we will give you some detailed information about the move so you can stay informed and prepare.

All the information will be in your reminder e-mails and texts that you receive 48 hours prior to your appointment.

Looking forward to seeing you there!

Diary changes

From September 1st Sudhir will be slightly altering his Tuesday clinic times:

He will be starting at 2.30pm.

This means the slots will be:

• 2.30pm - 3.30pm
• 3.30pm - 4.30pm
• 4.30pm - 5.30pm
• 5.45pm - 6.45pm
• 6.45pm - 7.45pm
• 7.45pm - 8.45pm

You will notice this when booking online and the reception tean might contact you if have made an existing booking into an old time slot e.g. 730pm.

If there are any queries, contact the reception team or speak to Sudhir in your next session.

Thanks for your understanding.

Force Decks

You’ll know how I love me some data, numbers and measurements. So I went to go have an assessment with strength and conditioning coach Leah Dunthorne on her fancy force plate. Really interesting results that help me to see my asymmetries and understand why I am at risk of low back pain when exercising at the gym! Go check her out for a session.

All the best,

Hi everyone!

May is the month of bank holidays and also pollen, hay fever and more outdoor based activities such and running and the Flying Trapeze season!

Sniffles and sneezes

The change of season brings pollen and allergic responses. I recently saw the fabulous Ear. Nose and Throat (ENT) Ms. Irune Epkemi and she reminded me to cleanse my nose daily. When I trained as a yoga teacher, I learned Neti - the yogic method of nasal cleansing. This has now been modernised by NeilMed. So, to manage the sniffles and sneezes, cleanse your nasal passages daily!

Hope on the Horizon for Hypermobile People

The boffins at Tulane university have published this seminal research looking at how the lack of vitamin B9 (folate) may be related to the thickening of fascia and myofascial pain that hypermobile people experience. They talk about a protein called DECORIN which is the glue that holds collagen fibres together and that without it collagen becomes looser. As this is a novel piece of science, way more research is needed before we can safely say if supplementing with a specific dose of methylated folate is helpful in hypermobile people. But this is very promising!!!! Hang in there, hyper-mobile folks! (Literally!)

Click on the image below to read more.

All the best,

Hi everyone!

Welcome to the latest edition of the Integrated Health Supplement. 

The garden is filled with the yellows and whites of the daffodils and other flowers! So great to see all the prep work and planting I did last year October coming to fruition!

Emotional intelligence course

My sister company The Life Architect has launched an emotional intelligence course and I am giving FREE access to module 1. Click on the button below to get access!

Get those glutes going!

Apple Watch user cool feature

You’ll know how I love my toys and gadgets and how I geek out on this techy stuff!  

Last month I spoke about heart rate zones and how helpful they are. For those of you who have Apple Watches, you can activate a cool feature that allows you to monitor what heart rate zone you are in while working out!

Watch this short video on how to easily activate this feature! 

Click the image/button below to play the video.

All the best,

Hi everyone!

It always surprises me what a short month February is and as the days start to draw out I look forward to spring. My daffodils and bluebells are coming up nicely! So all the prep work from last year has paid off!

Read on for the latest from the team at Integrated Health...

Slaying the slopes this season!

Many clients went away skiing over half term and I am currently advising them to mobilise their leg muscles that worked so well for them by following a simple roller routine, like this one here.

Some of my clients are still playing to go later on this season and the decline dip is a great exercise to prepare you for that downhill strength required in your legs.

Fingers crossed that the snow conditions are good for those of you who are still planning to go!

Health Tech Update

Preparing for flying trapeze in the summer

Trapeeps - are you getting ready for the summer flying season? To enjoy an injury-free flying summer (excluding chins hitting platform and scorpions in the net - OUCH!), check out this cool, FREE course I have created to help make you stronger and improve your force out.

All the best,

Hi everyone,

Can’t believe it is February again and I am sure we will all be inundated with marketing around Valentine’s Day!

Speaking of love, lets focus on self love!

Loving your GUT

Our friends at SEED HEALTH shared some nuggets of knowledge with us recently on gut health:

• Only ~7% of our microbiome can be attributed to inheritance. This means it is almost entirely shaped by external factors like our environment, experiences, and the compounding actions we take every day.
• Your microbiome can also keep you motivated as certain gut microbes increase dopamine (the feel-good hormone) in your brain during exercise - so your physical activity can be more fulfilling!
• Remember the 3Ms: Microbiome, Movement, and Mood!

Loving your knees

Loving your life

We all get that health and well-being are more than just our body and mind. But yet we often forget and ignore the whisper and faint call of our heart.

Our sister company, The Life Architect, just spoke about Vision Boards in its recent newsletter as a way to tap into the song of our heart that sparks joy! 

Click the blue button below for a detailed, step-by-step written guide on how to create a vision board. Enter code MAKEITHAPPEN to download it for free!

All the best,

Hi everyone,

Happy new year!

I hope you all had a restful festive break and are ready to embrace the new year, despite the cold!

A reminder that I will be back from Tuesday 17th January, so book your appointments now!

Book online here.

New year's resolutions versus intentions

Before you embark on setting new year's resolutions, take a look at the table below and think about how to frame your goals. Are you setting resolutions or intentions?

Study confirms anxiety is linked to diet

Have you been enjoying tucking into the Christmas sweet treats and goodies this festive season? If you've been feeling sluggish or anxious, check out this article from Big Think, which links anxiety disorders to a diet rich in sugar and processed foods. So, when setting your new year's healthy eating intentions, you might want to try switching out those left-over mince pies and chocolates for fruit and nuts for some January feel-good factor.

Gift voucher sessions

Looking to kick-start your new year's resolutions with a healthy dose of self-care? Or how about a new year's treat for your nearest and dearest? We've got a great range of gift vouchers available, including some juicy discounts for my subscribers:

• Head: Coaching 10% discount
• Heart: Emotional Stress Assessment 10% discount
• Body: Physiotherapy

If you'd like to purchase a voucher, please contact Meeta at info@integratedh.com

All the best,

Hi everyone,

Welcome to the December newsletter! I'd like to take this opportunity to wish everyone a very merry Christmas and a happy new year! I hope you have a chance to relax and unwind over the festive break and I look forward to catching up with you in the new year.

I will be away, and the clinic will be closed from 23rd December to 11th January, however, the clinic diary is open, so please feel free to book in from 12th January onwards.

Book online here.

Trauma sensitive

I recently undertook The Resilient Heart™ training by HeartMath Institute, designed for healthcare professionals who work with individuals who have experienced traumatic stress. 

The course has taught me so much and I am hoping this makes me a far more trauma-informed practitioner going forward.

When can I go back to the sport/activity I love doing after an injury?

This is one of the most important questions clients come to me with.

Sadly, the presence of pain alone is still/s used by some as the sole means of returning to activity.

Some of you are aware of how I like making sure you PASS certain tests to ensure that you can return SAFELY to your sport/activity, as the research tells us that incomplete rehab is a strong predictor of a future injury occurring.

Today I share with you a checklist of what tests you need to pass in order to return to running after an ankle sprain (courtesy of our colleagues at Physio Network).

Some stats worth noting about ankle sprains:

• Less than 50% of individuals seek medical treatment following lateral ankle sprains.
• Up to one-third of individuals go on to experience chronic ankle instability after ankle sprains.

Stocking-filler ideas

Have you still got Christmas shopping to do, and do you need some gift inspiration? Here are some ideas for the health-conscious among you, based on my recent routine and activities.

• I recently did an Everyman Health screen at Randox Health.
• I am currently taking Symprove for my probiotics.
• I am taking Omega 3 from Vegetology.
• I am taking Floradix Vitamin B12.
• I use my Apple Watch to measure my heart rate variability.
• Gift voucher session with Sudhir: 10% off a coaching session, or an emotional stress assessment. If you are interested in getting a loved one or colleague an Integrated Health Voucher, please e-mail Meeta at info@integratedh.com.

All the best,

Hi everyone,

Welcome to the November newsletter! The clocks have gone back, the weather has turned, and autumn is well and truly here - so grab yourself a cuppa and catch up on this month's Integrated Health newsletter.

ME/CFS/PVFS Clinical and Research Guide 2022 Edition

The ME Association has updated it's Clinical and Research Guide on Myalgic encephalomyelitis (ME), chronic fatigue syndrome (CFS) and post-viral fatigue syndrome (PVFS) - including information on long-Covid.

This new edition helps to shed more light on this little-understood illness - one that both stigmatises sufferers and divides the medical profession.

Find out more and purchase from the ME Association here, or from Amazon here.

Write me a Google Review!

We have received some feedback from new clients that Integrated Health is not easy to find on Google - search engine and maps. In order to solve this, please could I ask you a small favour…. 

If you have visited Integrated Health for treatment, please could I ask you to leave me a review on Google? It's quick and easy and will help spread the word about Integrated Health.

Visit the following link and scroll down on the left-hand side until you see the button below.

Thank you in advance!

The jaw

The jaw is often overlooked in treatment and yet it is so overworked with eating, talking and stress!

I really like this cool video from Anatomy Standard showing the muscles of mastication (now now - the muscles of EATING!)

Click the image to play the video.

All the best,

Hi everyone,

Welcome to the October newsletter - I cannot believe it is October already!

The man.I.cure Project

Join me on 10th October at 6pm BST for the next man.I.cure Project session - this quarter, the topic is: “This is a man’s world….”: Patriarchy and music. This session will explore how patriarchy shows itself in music and the music industry.

It's free to join the conversation - the more the merrier! You can sign up here.

These Deep and Meaningful Conversations (DMCs) are a regular safe and open-minded space for attendees to share their thoughts, feelings, ideas, and experiences. I facilitate these conversations as a trusted, qualified, experienced, and accredited coaching professional.

Trauma and the Nervous System

You've heard me talk a lot about Heart Rate Variability recently. If you are keen to understand more about the science behind it, watch this short video for an overview of how trauma and chronic stress affect our nervous system. Based on Stephen Porges' Polyvagal Theory, the animation is a great introduction to what's going on when we experience trauma and how that stress affects our overall well-being.

The relationship between good posture and back pain

Check out this interesting article on the relationship between good posture and back pain from 'The Conversation' - you may be surprised to read that good posture does not necessarily prevent back pain, and bad posture does not necessarily cause it.

Authors Peter O'Sullivan, Leon Straker, Nic Saraceni, from Curtin University, Perth, Australia say:

"There is no evidence for a single “good posture” to prevent or reduce back pain. People’s spines come in all shapes and sizes, so posture is highly individual. Movement is important for back health, so learning to vary and adopt different postures that are comfortable is likely to be more helpful than rigidly adhering to a specific “good” posture."

Read more here.

All the best,

I hope you all had a great summer! 

A reminder that the diary is open for the future. We have stopped all covid restrictions with regards to booking appointments.  

You can book online here.

Still working from home? 

Are you looking for a decent quality, affordable electronic height adjustable desk? Then check this out! Fully adjustable, and compact enough to maximise space in a small home office, the E1 Classic standing desk is a budget-friendly addition to your home set-up.

Commonwealth Games

I was busy this summer working at the Commonwealth Games 2022 in Birmingham. It was great to work with the physiotherapy students at University of Birmingham at the closing ceremony - it was a long day, but the Chartered Society of Physiotherapy students did really well!

Introducing Integrated Health Learning

We are pleased to announce the launch of Integrated Health Learning! 

Integrated Health Learning will cater to both patients and healthcare practitioners, therapists and movement instructors.

Check out the page for upcoming educational events either online or face to face.

All the best,

Hello all,

Welcome to the August newsletter!

I hope you are all enjoying the warm weather! Remember to stay hydrated!

Summer is a good time to recharge and replenish your energy, so I hope you can manage to take some time off for your self-care and have a break.

A reminder, that there have been NO Covid-related restrictions on the diary for some time now. So please feel free to book your sessions for the remainder of the year and into early next year. 

Click here to book!

Thanks for your ongoing feedback on the website, especially the mobile version. We are looking into making the booking icon appear first!

Hypermobility factsheet

Many of my clients are hypermobile (whether a performing artist or not). So you may find the new factsheet from BAPAM useful to tell you more about it, how it is assessed, how it can affect you, and what you can do to reduce your risk of injury.

Heart Rate Variability (HRV) online course

So many of you have been asking about Heart Rate Variability and how I use it to do emotional stress assessments. I am busy preparing a course in the background and I am getting excited about launching it soon, so keep your eyes peeled!

In the interim, if you want to book in for an emotional stress assessment, then please click here

The devil is in the Ds!

I was at the gym the other day exercising and during the weightlifting move I felt some discomfort in my back.

Immediately and internally, my brain and nervous system went hyper-alert trying to detect any damage and if the exercise I was doing was dangerous. As a human being first and a physio second, I used this event as an opportunity to unpack what was going on in my internal world - thoughts, feelings, sensations, etc. I have tried to capture it in the diagram below and I hope that it is helpful to you if you find yourself in a similar situation. 

All the best,

Hello all,

Welcome to the July newsletter!

I hope you all had a great Pride month and that those of you in London were able to see the march on Saturday 2nd July to mark its 50th anniversary. 

Website

Thank you to everyone for giving us feedback on the website. We really appreciate it and are working to make it a user-friendly experience for you. Please continue to give us feedback as you use the website more and more.

Request new password

Feedback about the new website

Covid

There has been a recent rise in infections and from what I am hearing it appears to be in those who did not catch Covid in the past 2 years.

If this is your first infection with Covid (whether vaxxed or not) then please do look after yourself.

Please consider supporting your internal body systems to heal by taking some supplements. For a more detailed discussion on the scientific evidence base, then click here 

Please click here to read more about gradually returning back to exercise to avoid the risk of myocarditis (inflammation of the heart muscle) and Long Covid.

Click here for a really great resource on Long Covid, exercise, pacing, and fatigue.

Size-weight illusion

Illusion, magic, Abaracadabra! No. The size-weight illusion is this very cool phenomenon where we have 2 objects in front of us of different sizes, and we perceive the smaller one to be lighter when lifted, even though the objects are in reality the EXACT same mass/weight. You can read more about it here.

I am working hard in the gym lifting heavy weights and I was concerned that my mind was playing tricks on me every time the PT went to increase the weight I was about to push or pull in an exercise. So, nerdy me, I decided to dig a little deeper, and thankfully, it appears from the paper below that the size-weight illusion does not massively affect my performance at the gym! Phew!

All the best,

Hi everyone, and welcome to the June newsletter!

I hope you are all enjoying the extended bank holiday weekend!

As the COVID pandemic tapers off,  we are making some changes in the clinic:

• Appointment reminders will be sent 48 hours in advance of your session. 
• The appointment cancellation link in your reminders will not work in less than 24 hours of your session. You will have to call the reception team.
• The usage of protective equipment by us will shift more to a case-by-case basis depending on the risk assessment.
• We will keep you informed of other upcoming changes.

New website

This month I am excited about launching the new Integrated Health website! We have taken your feedback onboard to make the website more user-friendly. The password to access the client area has now changed. To get the new password to access the helpful resources in our client area, then click on the button below. We would also love to hear what you think (both good and bad) about the new website!

Request new password

Feedback about the new website

Farewell to Andrea

This month we bid farewell to Andrea Wright. Andrea joined the Integrated Health team last year and whilst we are sad to see her go, we would like to take this opportunity to  wish her all the very best in her future endeavors! 

Demystifying back pain

Back pain is super common and many rumours, myths and urban legends surround it. I wanted to share this infographic with you as it neatly summarises the current research surrounding back pain. 

All the best,