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The emphasis on a good night's sleep is nothing new. But now, neuroscientist, Dr Andrew Huberman, has shared one routine that he suggested can make you "better at everything." In a YouTube talk on After Skool, Dr Huberman said he immediately starts his day with a sunrise walk at 6.30am. "Getting outside for a 10-minute walk or a 15-minute walk is absolutely vital to mental and physical health," he shared. Despite coffee being the get-up-and-go drink for most, Huberman says the first beverage he consumes is salty water, as he claims it helps improve bodily functions. "There are certain foundational behaviours - certain dos and don'ts that set the stage for you to be better at everything," he continued. "It always comes back to two elements - that's sleep and what I call non-sleep deep rest. Sleep is the fundamental practice or part of our 24-hour cycle where if you don't get it on a consistent basis, you are down-regulating your ability to do everything." He went on to discuss a "90-minute bout of work," in which he says he turns his phone off to fully optimise this time. "You'd be amazed how much you can get done in 90 minutes if you are focused," he said. Huberman then ensures he gets in an hour's worth of exercise before exposing himself to cold temperatures such as an ice bath. The NHS states that there are no official guidelines regarding how much sleep a person should get each night as everyone is different. "On average, a 'normal' amount of sleep for an adult is considered to be around seven to nine hours a night. Children and babies may sleep for much longer than this, whereas older adults may sleep less," they wrote. Sign up for our free Indy100 weekly newsletter Have your say in our news democracy. Click the upvote icon at the top of the page to help raise this article through the indy100 rankings.

The increased focus on mental health in the last few years has seen more and more people turning to things like mindfulness, meditation and talking therapies to cope with stress. While these techniques can be very effective, it’s important to remember that stress isn’t ‘all in your head’ – it can have a serious physical impact as well. “Stress is how you feel and respond when life puts you under a lot of pressure,” says Dr Luke Powles, associate clinical director at Bupa Health Clinics. “A certain amount of stress can be positive, as it can help you prepare for challenges and respond to them,” Powles adds. “But too much stress, especially over a long period of time, can cause both mental and physical problems.” That’s why it’s vital to look at the sources of stress in your life and be aware of both the short and long-term symptoms. Here’s how stress can affect different parts of the body… Heart and lungs A sudden surge of stress can make you feel like you’ve just run up several flights of stairs. “Immediately, you’re going to get an increase in your heart rate, with that almost panic attack or anxiety-like feeling,” says Dr Alka Patel, aka the Health Hacktivation Doctor. “Your breathing rate is going to speed up as well, because you’re trying to oxygenate your blood.” That’s also why you might get sweaty palms or pits: “You get vasodilatation of your blood vessels – you’re basically trying to increase blood flow to your body, so sweating is a very immediate phenomenon for most people.” Stressful situations can raise your blood pressure temporarily too, Powell says: “If you’re stressed over a long time, you could possibly develop long-term high blood pressure.” The link between stress and heart disease is mitigated by other factors. “Stress may not directly cause coronary heart disease, such as a heart attack or stroke and cholesterol,” says Powell. “But if you smoke, drink, or eat more to cope with stress, you increase your risk of these. Stress may also increase the risk of type 2 diabetes.” Doctors also warn about heart rate variability (HRV), meaning the variation in the pauses between heartbeats. “You want a high HRV because you want to be adaptable,” Patel explains. “When you’re under chronic stress your HRV starts to drop, and that tells you that you’re not resilient in the face of stress.” Stomach and gut Feeling too anxious to eat? Or craving carbs when you’re under pressure? “You’re releasing this surge of cortisol, the stress hormone, very quickly, which is then trying to get as much sugar and fuel on board,” Patel explains. “A lot of people will then either notice the hunger response: ‘I’ve got to eat lunch to manage my stress’. Or you notice the dip, which is: ‘I don’t want to eat, I can’t eat anything else’.” You might experience digestive issues as well, she continues: “With an immediate stress reaction, everything else in your body has to stop. This means you can start to get those symptoms of diarrhoea, upset stomach, that kind of thing, because all of those digestive processes have to have to halt in order to manage your stress.” There are also some links between chronic stress and certain illnesses, including digestive complaints. “If you have a pre-existing health condition, stress could make it worse, or flare up,” says Powell. “Examples of conditions that can be aggravated by stress include irritable bowel syndrome, eczema, asthma and psoriasis.” Muscles A surge of stress can cause muscle spasms called fasciculation and tension in the cervical muscles of the neck, which might lead to a headache. “People don’t necessarily associate headaches with muscles, but you can get spasms in your upper neck muscles and shoulders,” Patel says. “You feel the tension in the muscles going over your scalp – and that’s why we call these tension headaches.” Teeth and mouth Stress can also harm your oral health, which should be dealt with by a dentist. “Teeth grinding (bruxism) is often linked to stress, but lots of people aren’t aware they have the condition because it happens in their sleep,” says Powell. “Symptoms include headaches, earache, stiffness and pain in the jaw or mouth; teeth which are breaking or look worn down; and facial swelling.” Inflammageing A hot topic among longevity specialists in recent years, ‘inflammageing’ means chronic inflammation that has a damaging effect and is caused by a variety of diet and lifestyle factors. “Stress accelerates ageing, and then there’s a whole cascade of stuff that goes on as a result of that,” says Patel. “[It affects] your immune response, the communication between your cells, muscle function and your bones.”

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Robots could soon take over doctors’ jobs, according to experts. A recent study found that AI technology was able to accurately diagnose patients in a healthcare setting. Investigators found the controversial model ChatGPT to be nearly 72 per cent accurate in making clinical decisions. It was also 77 per cent accurate in making final diagnoses. It was able to come up with possible diagnoses, final diagnoses and care management decisions. The artificial intelligence chatbot was found to perform equally well in both primary care and emergency settings. Researchers at Mass General Brigham in Boston, Massachusetts conducted the study. They tested how ChatGPT would be able to work through an entire clinical encounter with a patient. This included recommending a diagnostic workup, deciding the clinical management course, and ultimately making the final diagnosis. It was tested by putting 36 published clinical descriptions into ChatGPT. Patient gender, age and symptoms were put into the language model. ChatGPT was then given further information and asked to make management decisions and a final diagnosis. This simulates the process of seeing a real patient. However, scientists also found it was less accurate - 60 per cent - at making several possible diagnoses. Co-author Marc Succi said: “Our paper comprehensively assesses decision support via ChatGPT from the very beginning of working with a patient through the entire care scenario, from differential diagnosis all the way through testing, diagnosis, and management. ”No real benchmarks exist, but we estimate this performance to be at the level of someone who has just graduated from medical school, such as an intern or resident. ”This tells us that LLMs in general have the potential to be an augmenting tool for the practice of medicine and support clinical decision making with impressive accuracy.” The research team say they will soon be looking at whether AI tools can improve patient care and outcomes in resource-constrained areas of hospitals. Sign up for our free Indy100 weekly newsletter Have your say in our news democracy. Click the upvote icon at the top of the page to help raise this article through the indy100 rankings.

In a new range inspired by France’s patron saint, Elle Fanning has made her debut fronting an Alexander McQueen collection, alongside Naomi Campbell, Liu Wen and Eva Green.

Unlike in the UK, grades were still boosted to reduce the effects of the Covid-19 pandemic.