Real Health with Karl Henry

On this week’s show, I’m talking all about healthy aging, the myths around it, and why it’s important to keep exercising as we get older.I’m joined by personal trainer and fitness expert Jacqueline Hooton, who specialises in how to stay active in your 50s and 60s. She’s all about promoting active ageing, while helping to avoid physical decline in midlife.Jacqueline is an expert on knowing the importance of exercise, especially for women after menopause: “Bone health can massively decrease because of the menopause. Weight training and loading the bones can improve their strength, helping to avoid osteoporosis.”Jacqueline says it's not just about keeping fit, but making sure we retain as much movement as possible, so we can do the basics when we’re older, like brushing our hair or putting something in the kitchen press: “We do lose muscle mass with each decade. If we don’t promote the retention of muscle mass with movement through exercise, we’ll lose it.”Even if you haven’t exercised properly in years, Jacqueline says it's never too late to start: “You are never too old and you never have too many underlying medical conditions or injuries, that you can do nothing. There is always a work around. We need to challenge the idea that you can be too old. We know we can get stronger at any age.”We also talk about motivation and goals, and Jacqueline gives loads of great tips on how to start your fitness journey at any age. You can find Jacqueline on instagram at @hergardengymFor more episodes, tips and advice from the show just go to: www.independent.ie/podcasts/the-re…health-podcast/And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie.Don’t forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, orwherever you get your podcasts from.The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

This week we’re going to talk about running injuries and how to avoid them. Running has become one of the most popular ways to improve fitness, and to stay in shape. Especially during lockdown when gyms, team sports and swimming pools were off limits. But most runners must deal with injury at some point. Most injuries are caused by repetitive stress, but sudden injuries like a sprained ankle or a torn muscle can happen, too. I’m joined by Peter Francis author of Running From Injury. Why Runners Get Injured And How To Stop It. “Put simply, runners get injured when they change anything too quickly. Changes in running distance or speed, surface, footwear, stress levels, environment and non-running activity can all precede a running injury.” “Humans are born to run. Your achilles tendon (the cord at the back of your heel) is around 10 times longer than that of our ape-like cousins and combined with the arch in our feet, it means our feet and ankles can act like springs. We have big bum muscles on the side of our hips that stop us falling over and we have a big ligament that runs down the back of our neck that keeps our head still as we bop along (watch a ponytail swinging to see this ligament in action while restraining the head).” This episode is jam-packed full of tips from Peter on avoiding injury and maintaining longevity in your running career. For more episodes, tips and advice from the show just go to: www.independent.ie/podcasts/the-re…health-podcast/ And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie. Don't forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from. The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

We all know drinking plenty of water is good for us. But how else can water improve our health and well being?On this week’s show, I’m talking about how we can embrace water, from the sea to the shower - looking at the other ways it can help us. I’m joined by Dr Catherine Kelly, geography academic and Director of the Wild Beach School in Brighton. She’s the author of the new book Blue Spaces: How and Why Water Can Make You Feel Better. Catherine believes water can be beneficial to our mental as well as our physical well being: “We feel relief when we see water. When we are in or near water our troubles and busy thoughts often quieten.” She says more than ever, experts are looking at how water can have a positive impact on our mood: “While the connection between ‘green’ landscapes and mental health is well documented, researchers are increasingly intrigued by our psychological response to oceans, rivers, lakes, canals and waterfalls – and how they can induce a positive mood, reduce negative feelings while helping us to be present.”For more episodes, tips and advice from the show just go to: www.independent.ie/podcasts/the-re…health-podcast/And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie.Don't forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

This week, I’m joined by one of the world's leading brain surgeons and neuroscientists, Dr Rahul Jandial. We discuss how our brains process stress and how to enhance its performance so we can work better under pressure. Dr Jandial says the brain needs stress to be able to cope with future challenges, but too much can be detrimental: “We need stress in life. If we don’t have enough stress, we become brittle. Too much, and we break. This is true at the cellular level, too. Not enough stress and stem cells in the brain won’t release new brain cells.” We also talk about the importance of controlled breathing in order to focus when working under pressure, something he uses all the time in his work: “Hyperventilation makes fright worse and leaves you jittery, twitchy, off your game. That's why controlling your breathing is step one of crisis management.” For more episodes, tips and advice from the show just go to: www.independent.ie/podcasts/the-re…health-podcast/ And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie. Don't forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from. The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

This week it’s all about wellness and I’m giving you my top ten tips for increasing your wellbeing.This episode is jam packed with lots of helpful ideas to improve your health and happiness.Firstly, it’s important to decide what wellness means to you and what exactly you’d like to change.I’ll take you through strategies for achieving your goals, eating well, sleeping well and reducing your stress levels.I don’t know about you, but I often have so many thoughts running through my head that it can seem overwhelming, so I use a ‘brain-dump diary’. I simply take those thoughts, put them down on paper, organise myself and close it off. And that’s a really useful way to manage stress.Structure is very helpful for maintaining wellness especially when working from home where the work-life balance can blur easily. I’m a fan of a ‘virtual commute’ to get me into the work frame of mind. So, for 15 or 20 minutes at the start of my day I walk about my estate. And at the end of the day I leave the house to do the same thing.For more episodes, tips and advice from the show just go to:www.independent.ie/podcasts/the-re…health-podcast/And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie.Don't forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

This week we’re talking about CPR after Danish mid-fielder Christian Eriksen received emergency medical treatment on the pitch when he collapsed recently because of a cardiac arrest during the first half of the Euros clash with Finland in Copenhagen.Thankfully Erikson is recovering and he will have a heart-starter device implanted so he doesn’t suffer further arrests.I’m joined by Galway GP Dr Brian Higgins to talk us through CPR. Brian explains the difference between cardiac arrest and heart attack and how and when defibrillators should be used. He also plenty of tips on the basics of CPR.For more episodes, tips and advice from the show just go to:www.independent.ie/podcasts/the-re…health-podcast/And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie.Don't forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.The Real Health podcast is in association with Laya HealthcarSee omnystudio.com/listener for privacy information.

This week I’m talking about confidence, why it's important and how we can stay confident in the face of failure.I’m joined by clinical psychologist and neuroscientist Ian Robertson, who has written the new book ‘How Confidence Works: The new science of self belief, why some people learn it and others don’t’.Ian says having confidence can empower us to reach heights never thought possible: ‘It could make us healthier, live longer, happier and more motivated. But if you don't have confidence, it can have a devastating effect on your future. Confidence lies at the core of what makes things happen.’According to Ian, confidence isn’t necessarily something we are born with, but it is something we can learn. He says it can even change our brain’s physiology: ‘Feeling confident about being able to face up to something you are frightened of actually boosts your immune system, despite the fear you feel.’And Ian has some really great tips on how to turn your nerves on their head and use that energy to build your confidence. We also talk about things like Imposter Syndrome, what it is, how somebody can recognise it in themselves and what we can do to put a stop to it.For more episodes, tips and advice from the show just go to:www.independent.ie/podcasts/the-re…health-podcast/And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie.Don't forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

On this week’s show, I’m talking about weight loss, how to build a strong plan and what to do if you hit challenges along the way. I’m joined by Trisha Lewis, of Trisha’s Transformation who has been incredibly honest about her weight loss journey so far. ‘I don’t know how I didn’t cop it already Karl but I had an eating disorder…I have a binge eating disorder and from there I went to therapy and I realised I needed a bit of help with my head and from the first session everything made sense to me.’ Trisha tells me how the pandemic impacted her weight loss plan and how she has gotten back on track and finally found balance in her life. Like many of us, Trisha has found therapy helpful in learning to set boundaries and say ‘no’. ‘If you feel that you don’t have boundaries and you’re that person that says yes the whole time chance the ‘no’ every so often because it’s actually so refreshing and you realise how much time you actually have and when you say ‘yes’ it’s because you actually want to. Trisha has written a new book, Trisha’s 21 Day Reset which gives you the foundations of a resilient weight-loss plan, so that when you fall off the wagon you don’t have to beat yourself up – you simply reset. Trisha, who is best known for documenting her weight loss experience on her instagram, says it hasn’t been easy: “Failures, setbacks and curveballs have all been part of the journey, but I want to spread the message that weight loss doesn’t have to be about constant deprivation and self-punishment.” As a chef, she also gives top tips on how to eat better: “I believe it’s important for people losing weight that they don't lose out on flavour as well.” For more episodes, tips and advice from the show just go to: www.independent.ie/podcasts/the-re…health-podcast/ And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie. Don't forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from. The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

This week’s Real Health episode is all about gut health.Irritable bowel syndrome is a bit of a taboo subject but it is estimated to effect one in ten people. It impacts two and half times more women than men and can have a significant impact on a person’s sex life, relationships, work and social activities.But it doesn’t have to be that way! I’m joined by is a consultant gastroenterologist Professor Barbara Ryan and registered dietician Elaine McGowan AKA The Gut Experts to talk about managing and living with IBS.According to the Gut Experts “Many of those with IBS feel dismissed by family, friends and even healthcare professionals and unfortunately there is no cure for IBS but there is hope. With dietary and lifestyle modifications, and sometimes medication it can be managed. Finding the right diet, managing stress and getting good sleep are key. It is a holistic approach.”“Every person has different triggers. Sometimes people are eating too ‘healthy’ and aren’t actually getting enough fiber in their diet.”“A dietician will examine a client’s pattern of eating, the fluids they are consuming (too much coffee), are the eating on the hoof. All these things impact IBS.”“We ask people to keep a food diary and then we produce a dietary strategy for people which involved reducing the amount of certain foods for 4-6 weeks and then reintroducing them slowly.”For more episodes, tips and advice from the show just go to:www.independent.ie/podcasts/the-re…health-podcast/And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie.Don't forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

This week’s show is all about the menopause. Although it directly affects half the population, the menopause has remained a stubbornly taboo topic. 80% of women who reach menopause suffer symptoms but are often misdiagnosed. Now the shroud of secrecy has finally started to lift.British TV presenter Davina McCall has made a documentary on the topic and shared her own HRT journey. And here in Ireland, Joe Duffy’s Liveline was kept going for over a week with listeners sharing their menopause story. Today I’m joined by Dr Deirdre Lundy a specialist in Women’s Health who explains everything there is to know about the menopause – what it is, when it starts, what the symptoms are and how to treat it. Dr Lundy is one of only four doctors in Ireland who is accredited by the British Menopause Society. She breaks down the myths surrounding hormone replacement therapy. “The original HRT products were gathered from the urine of pregnant horses. These versions of HRT raised concerns about the welfare of the pregnant mares as well as the impact an equine hormone might have on a woman.”She also explains that a flawed 2002 study from the US created concern about a possible link between using HRT and breast cancer. “So, during the last 20 years GPs became deskilled in its use.”This episode is packed full of great tips and practical advice on how to deal with symptoms of the menopause.And for more episodes, tips and advice from the show just go to: www.independent.ie/podcasts/the-re…health-podcast/And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie.Don't forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.