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  • The science backed benefits of microneedling : more than just a beauty trend by Sarah Curran

    Microneedling, also known as collagen induction therapy, has become one of the most sought-after skin treatments in both clinical and aesthetic settings. But this isn’t just another fad in the beauty industry it’s a powerful, evidence-based procedure with deep roots in dermatological science.

    So what makes microneedling so popular, and is it really worth it?

    Let’s dive into the research, explore the real-world benefits, and answer the key questions about this minimally invasive yet highly effective treatment.

    What Is Microneedling?

    Microneedling uses fine, sterilised needles to create thousands of controlled micro-injuries in the skin. These tiny punctures kickstart the body’s natural wound-healing process, stimulating the production of collagen, elastin, and various growth factors all crucial for firm, smooth, and youthful-looking skin.

    In simple terms: microneedling doesn’t just treat the surface it improves skin from within.

    It can be done using a dermaroller, automated pen device, or more advanced versions like radiofrequency microneedling, depending on the treatment goals.

    What Does the Science Say?

    Over the last decade, microneedling has become a widely studied procedure in dermatology. According to a 2018 systematic review published in JPRAS, microneedling significantly improves skin texture, elasticity, and tone with fewer side effects compared to more aggressive treatments like ablative lasers or deep chemical peels.

    Not only is it clinically effective, but it also boasts lower risks, minimal downtime, and is safe for a wide range of skin types.

    Here are the most well-documented benefits:

    1. Acne Scars & Skin Texture

    Microneedling is highly effective at improving atrophic acne scars  the indented marks left behind after inflammatory acne. Multiple clinical studies have shown that three to six sessions can result in visible improvements in scar depth, skin texture, and pigmentation irregularities.

    When paired with topical treatments like PRP (platelet-rich plasma) or vitamin C, the effects are even more dramatic, speeding up collagen remodelling and improving overall skin clarity.

    For individuals with darker skin tones, microneedling is a safer alternative to lasers, which carry a higher risk of post-inflammatory hyperpigmentation.

    2. Fine Lines & Wrinkles

    As we age, our natural collagen production declines leading to sagging skin, wrinkles, and loss of elasticity. Microneedling can help reverse this process by stimulating neocollagenesis (the formation of new collagen) and neoelastinogenesis (new elastin fibres).

    Studies show that microneedling improves:

    • Crow’s feet and smile lines
    • Forehead creases
    • Vertical lip lines
    • Neck and décolleté texture

    This makes it a natural and non-invasive option for those looking to age well, not artificially.

    3. Stretch Marks & Body Scars

    Microneedling is not just for the face. It can be used on the body to reduce stretch marks, surgical scars, and trauma-induced scarring. Areas like the abdomen, thighs, hips, and arms can benefit from the same collagen-inducing effects.

    Although deeper marks may require multiple sessions and combination therapy, even long-standing stretch marks can be visibly softened and faded with consistent treatment.

    4. Pigmentation & Melasma

    Pigmentation disorders, particularly melasma, are notoriously difficult to treat especially in skin of colour. However, microneedling is gaining traction as a safer, more effective method of improving uneven tone.

    A 2020 review in Dermatologic Surgery found that combining microneedling with agents like tranexamic acid or kojic acid resulted in better clearance of melasma than topical treatments alone. Microneedling helps these agents penetrate deeper, targeting pigmentation at its root.

    And because the epidermis remains largely intact, the risk of hypopigmentation or rebound melasma is significantly lower than with peels or lasers.

    5. Hair Loss Treatment

    Microneedling isn’t just skin-deep — it’s also used to treat certain types of hair loss, especially androgenetic alopecia(pattern hair loss) and alopecia areata.

    By stimulating blood flow and growth factor release around the hair follicle, microneedling can promote stronger, thicker hair regrowth. When combined with minoxidil or platelet-rich plasma (PRP), the effects are even more pronounced.

    Clinical trials have shown that microneedling can improve hair density, shaft thickness, and reduce shedding — making it a useful adjunct in both male and female hair loss protocols.

    6. Enhanced Skincare Absorption

    One underrated benefit of microneedling is its ability to enhance transdermal delivery  meaning your serums and actives go deeper and work better.

    The micro-channels created during treatment increase permeability, allowing for:

    • Hydrating serums (like hyaluronic acid)
    • Brightening agents (like niacinamide or vitamin C)
    • Anti-aging peptides
      to penetrate into the dermis instead of just sitting on the skin’s surface.

    This maximises the return on your skincare investment, especially when active ingredients are chosen strategically.

    7. Safe for All Skin Tones

    Unlike many resurfacing treatments, microneedling is suitable for Fitzpatrick skin types I–VI, including darker complexions that are often excluded from laser and chemical procedures due to the risk of pigment changes.

    Microneedling carries a much lower risk of post-inflammatory hyperpigmentation, making it an ideal choice for ethnic and mixed-race clients who want visible results without compromising their natural skin tone.

    Safety, Side Effects, and Aftercare

    Microneedling is generally well tolerated, especially when performed by a trained professional. Common side effects include:

    • Redness (like mild sunburn)
    • Slight swelling or tightness
    • Mild flaking or dryness

    These typically subside within 24–72 hours, and most clients can return to their routine the next day.

    Avoid makeup, intense exercise, or active ingredients like retinol for at least 24–48 hours post-treatment to prevent irritation and support healing.

    Serious complications are rare but may include infection or scarring usually due to poor technique, non-sterile tools, or incorrect aftercare. That’s why it’s essential to only receive microneedling from a certified professional with a solid understanding of skin anatomy and hygiene protocols.

    What’s New: Radiofrequency Microneedling & Smart Patches

    Microneedling technology continues to evolve. Radiofrequency microneedling (RF-MN) combines traditional microneedling with heat energy, offering deeper tissue tightening and improved collagen remodeling.

    This version is ideal for:

    • Skin laxity
    • Jowls or sagging jawlines
    • Advanced signs of aging

    Another emerging innovation is the microneedle patch  a dissolvable patch that delivers skincare actives directly into the skin using ultra-tiny, pain-free needles. These are great for home use, targeting acne or pigmentation between clinical sessions.

    Final Takeaway: Microneedling Works And It’s Backed by Science

    Microneedling is a science-backed skin therapy that can improve everything from acne scars and wrinkles to pigmentation and hair loss. With minimal downtime, long-term results, and broad compatibility across skin types, it’s one of the most versatile tools in aesthetic medicine.

    Whether you’re starting your skin journey, maintaining youthful results, or tackling specific concerns like melasma or hair thinning, microneedling offers a high-impact, low-risk solution.

    Stay In The Loop

    For more evidence-based skincare insights, beauty tech breakdowns, and expert-led treatments, follow me on Instagram @sarsyc07  your go-to space for aesthetic medicine, skin health, and body confidence tips that blend beauty with science.

    You already have what it takes. I’m just here to back it up with evidence.

  • Leucine and muscle growth:does this amino acid really make a difference? By Sarah Curran

    Muscle growth is a common goal for athletes, gym-goers, and clinical populations alike. One amino acid that consistently shows up in scientific discussions on this topic is leucine branched-chain amino acid (BCAA) renowned for its role in activating muscle protein synthesis (MPS). But how effective is leucine really? And is it worth supplementing with, especially if your diet is already rich in protein?

    In this article, we’ll explore the science behind leucine, its role in muscle growth, who it benefits most, and where its limitations lie.

    What Is Leucine?

    Leucine is one of three BCAAs (alongside isoleucine and valine) and is known for its unique ability to activate the mTORC1 signaling pathway, a key regulator of MPS. When this pathway is activated, the body ramps up muscle-building processes, especially in response to resistance training and feeding.

    Leucine effectively “switches on” this anabolic machinery by enhancing the phosphorylation of proteins like S6K1 and 4EBP1 two major players in initiating translation and protein assembly in muscle cells.

    Who Benefits Most from Leucine?

    While leucine’s effects on muscle-building are well established, the degree to which it supports muscle growth depends on the individual and the context. Here’s a breakdown of who might see the most benefit:

    1. Older Adults

    As people age, they become less responsive to protein intake a phenomenon known as anabolic resistance. In this group, leucine-enriched supplements have been shown to:

    • Boost MPS
    • Improve muscle strength
    • Enhance physical function

    Meta-analyses show that even short-term use of leucine (as part of a whey protein or specialized blend) can improve strength and muscle maintenance in sarcopenic or frail individuals.

    2. Clinical Populations

    In individuals recovering from illness, stroke, or muscle-wasting conditions (e.g., cerebral palsy), leucine has shown potential to:

    • Restore muscle mass
    • Improve function and recovery
    • Assist with rehabilitation goals

    These benefits are especially pronounced when leucine is combined with physical therapy or structured resistance training.

    Does Leucine Work for Athletes?

    Here’s where things get complicated. In young, healthy, or resistance-trained individuals who already consume sufficient protein (~1.6–2.2g/kg/day), studies show that leucine supplementation does not consistently improve:

    • Muscle hypertrophy
    • Strength gains
    • Performance outcomes

    That’s because these populations are typically already maximizing the MPS response through whole food protein sources. The body can only build so much muscle at once, and adding more leucine doesn’t necessarily increase that ceiling.

    One well-cited 2013 randomized controlled trial by Wilkinson et al. showed no added benefit of leucine beyond a standard protein dose in trained individuals over 12 weeks.

    Mechanisms vs. Real-World Results

    Mechanistically, leucine is a superstar. It acutely increases MPS by activating the mTORC1 pathway, especially post-exercise or during feeding.

    However, short-term boosts in MPS don’t always translate to long-term muscle growth unless:

    • The stimulus (resistance training) is sufficient
    • Nutritional needs are unmet (e.g., low protein intake)
    • There’s a need to overcome anabolic resistance

    Thus, leucine’s acute effects are well-proven, but its chronic effects on muscle hypertrophy in healthy individuals remain modest at best.

    Are There Risks?

    Leucine is generally considered safe, but there are some considerations:

    • High doses can lead to gastrointestinal discomfort
    • It may interact with certain medications
    • Chronic excess might disrupt the balance of other amino acids

    Further research is needed to explore long-term safety and optimal dosing strategies in various populations.

    When Might Supplementing Be Worth It?

    You might consider leucine supplementation if you:

    • Are over 60 and concerned about muscle loss
    • Are recovering from illness, surgery, or injury
    • Struggle to hit your daily protein targets
    • Follow a plant-based diet with lower leucine content

    In these scenarios, even 2–3g of leucine per meal (often achieved with whey protein or BCAA blends) may support better outcomes.

    Take-Home Message

    Leucine is a key amino acid for triggering muscle protein synthesis through mTORC1 activation. It is especially beneficial for older adults and individuals with low protein intake or muscle-wasting conditions. However, for most healthy, resistance-trained individuals consuming enough dietary protein, additional leucine supplementation offers little extra benefit in terms of muscle size or strength.

    In short, leucine is powerful but context is everything. Supplement wisely based on your age, goals, and dietary habits.

  • Dehydration and performance :how fluid loss affects your body and brain by Sarah Curran

    Dehydration and Performance: How Fluid Loss Affects Your Body and Brain

    Hydration is often treated as a background concern in sport and fitness a basic habit, overshadowed by training intensity, nutrition, or supplementation. Yet, research consistently shows that even mild dehydration can lead to measurable declines in both physical and cognitive performance. From endurance athletes to older adults, maintaining fluid balance is essential for peak function.

    This article explores how dehydration affects endurance, strength, sport-specific skills, and mental focus and what thresholds are critical to watch out for.

    How Much Dehydration Impacts Performance?

    The body is made up of around 60% water, and even small losses can disrupt critical systems. In research terms, dehydration is often quantified by percentage of body mass lost. For example, a 2% decrease in body weight through sweat equates to a significant fluid loss and this is the level where performance impairments reliably begin to appear.

    However, in some cases, negative effects are noted at just 1% body mass loss. The degree of impairment also depends on environmental conditions (e.g. heat or humidity), the type of activity performed, and the vulnerability of the individual.

    Physical Performance: Endurance and Beyond

    Endurance Exercise

    The most consistent evidence links dehydration to decreased endurance performance. Activities such as long-distance running, cycling, or team sports like football and basketball are particularly sensitive to fluid losses. Once dehydration reaches around 2% of body mass, endurance capacity begins to drop noticeably, especially in hot environments.

    This decline isn’t just about feeling thirsty dehydration increases heart rate, core temperature, and perceived exertion, all of which contribute to early fatigue.

    Strength and Power Output

    Unlike endurance, the effects of dehydration on strength and power-based activities (like weightlifting or short sprints) are more variable. Some studies show minimal or inconsistent impacts at the 2% dehydration level, suggesting these types of performance might be somewhat more resilient in the short term.

    Still, it’s worth noting that cumulative fatigue and cardiovascular strain can still accumulate in repeated high-intensity bouts if hydration isn’t maintained.

    Sport-Specific Skills

    Even when strength or endurance aren’t dramatically affected, coordination and skill-based performance often suffer under dehydration. Sports like basketball, golf, and tennis require a mix of fine motor control, balance, and timing all of which are influenced by fluid status.

    Dehydrated athletes may appear physically fine, but exhibit reduced accuracy, slower decision-making, and poorer technique.

    Cognitive Performance: Focus, Coordination, and Mental Fatigue

    The brain is highly sensitive to hydration status. A body mass loss of just 1–2% through dehydration has been shown to reduce attention span, executive function, reaction time, and motor coordination. These impairments may not be as visible as physical fatigue, but they can impact safety, strategy, and performance especially in sports requiring split-second decisions.

    For athletes, this might mean slower reactions during competition. For workers or students, it might manifest as difficulty concentrating, remembering tasks, or staying alert during long periods of effort.

    Notably, dehydration-related cognitive decline is more pronounced in children, older adults, and those under heat stress. These populations are less efficient at thermoregulation and more likely to experience mental fatigue and dizziness when fluid levels drop.

    Mechanisms and Thresholds

    Physiologically, dehydration leads to a cascade of changes:

    • Increased heart rate and core body temperature
    • Reduced blood plasma volume
    • Impaired thermoregulation and sweat rate
    • Heightened perception of effort during tasks

    All these contribute to earlier fatigue, reduced performance capacity, and impaired recovery.

    Thresholds to Watch

    While individual tolerance may vary, most research identifies 2% of body mass lost as the critical threshold where performance drops are reliably observed across domains physical and mental. However, some studies suggest changes may occur with even less fluid loss, particularly in hot conditions or cognitively demanding tasks.

    Real-World Implications

    Understanding these effects is not just for elite athletes. Anyone involved in prolonged physical or mental effort including military personnel, shift workers, healthcare professionals, or students during exams can experience performance dips due to dehydration.

    For instance, a student arriving at a morning exam after skipping breakfast and only sipping coffee may already be nearing 1% dehydration. An older adult taking a long walk on a summer day without adequate fluid intake might not just feel fatigued, but also unsteady and cognitively impaired.

    In sports, particularly those that involve weight-cutting, athletes often begin a session already partially dehydrated. This compounds the risk, especially in environments where sweat loss is high.

    Strategies to Stay Hydrated

    Maintaining fluid balance doesn’t have to be complicated, but it does require intention. Here are evidence-informed hydration strategies to apply:

    • Start hydrated: Don’t wait until thirst kicks in it’s a delayed signal, especially during exercise.
    • Track sweat loss: Weigh yourself before and after training. For every 1kg lost, drink approximately 1.5L of fluid to rehydrate.
    • Drink consistently: Spread fluid intake throughout the day, not just around workouts.
    • Electrolytes matter: For sessions over 60–90 minutes, especially in heat, adding sodium and potassium can improve rehydration.
    • Adapt to conditions: Increase intake in hot, humid, or high-altitude environments.

    Take-Home Message

    Dehydration of 2% or more of body mass consistently impairs endurance, sport-specific skill, and cognitive performance. In many cases, even 1% fluid loss can reduce attention, reaction time, and physical coordination especially in hot conditions or among vulnerable groups like children and older adults.

    While strength and short-term power may be less affected, no performance system operates independently. A dehydrated brain struggles to execute motor tasks, make quick decisions, or tolerate discomfort all crucial in both sport and daily life.

    Whether you’re training for performance, coaching clients, or aiming to maintain wellbeing in daily life, hydration is a low-cost, high-impact priority.

  • Hyaluronic Acid in skincare: What you need to know by Sarah Curran

    Hyaluronic acid (HA) has become one of the most sought-after ingredients in skincare and for good reason. Known for its powerful hydration properties and ability to support skin repair, HA plays a central role in maintaining skin health, improving elasticity, and reducing the visible signs of aging. But what many people don’t realise is that not all HA is created equal. The type of HA used especially its molecular weight and how it’s delivered into the skin can make a significant difference in its effectiveness.

    In this article, we’ll break down what hyaluronic acid is, how it works, the different types of HA used in skincare, and how to choose the best formulation for your needs.

    What Is Hyaluronic Acid?

    Hyaluronic acid is a naturally occurring molecule found throughout the human body, particularly in the skin, joints, and connective tissue. In the skin, HA acts like a sponge capable of binding up to 1,000 times its own weight in water. This helps to keep the skin hydrated, plump, and elastic.

    As we age, our natural levels of hyaluronic acid begin to decline. This contributes to dryness, fine lines, and a general loss of skin firmness. That’s why HA is commonly used in topical skincare products, injectables, and even post-treatment recovery formulations to restore lost hydration and improve skin function.

    How Hyaluronic Acid Works

    Hyaluronic acid functions in several key ways that benefit the skin. These include:

    Hydration:
    HA’s primary function is moisture retention. It draws water into the skin and holds it there, helping to maintain a smooth, plump, and dewy appearance. This hydration also improves skin texture and supports natural elasticity.

    Barrier Support:
    By maintaining healthy moisture levels, HA strengthens the skin’s natural barrier. A strong skin barrier protects against environmental stressors, reduces irritation, and prevents trans-epidermal water loss (TEWL), which can cause dryness and sensitivity.

    Wound Healing:
    In addition to hydration, HA plays an important role in skin repair and regeneration. It promotes cell migration and tissue remodeling two key processes in wound healing. This makes it a valuable ingredient in post-procedure care and formulations designed for sensitive or damaged skin.

    Topical Hyaluronic Acid: Does It Work?

    There’s strong clinical evidence that topical hyaluronic acid can improve hydration, skin texture, and overall appearance. When used consistently, HA serums and creams have been shown to reduce fine lines, smooth the skin, and provide a plumping effect. Importantly, HA is generally well-tolerated and suitable for all skin types, including sensitive skin.

    However, the benefits of topical HA depend heavily on one critical factor: molecular weight.

    Why Molecular Weight Matters

    Hyaluronic acid comes in different molecular sizes, and these influence how deeply it penetrates the skin and what kind of results it delivers.

    High-molecular-weight HA stays on the surface of the skin. It forms a hydrating film that prevents water loss and gives an immediate plumping effect. While it’s excellent for boosting surface hydration, it doesn’t reach the deeper layers of the skin.

    Low-molecular-weight HA, on the other hand, is broken down into smaller fragments that can penetrate deeper into the skin. This deeper penetration allows it to hydrate the lower layers of the epidermis and may offer longer-term improvements in skin structure and fine lines.

    Nanoencapsulated HA is an advanced delivery form of HA where the molecule is enclosed in a microscopic carrier that improves absorption and helps it reach the deeper layers of the skin more effectively. Nano HA offers longer-lasting hydration and enhanced results, especially in anti-aging and clinical skincare products.

    Advanced Delivery Systems

    In recent years, technology has advanced to allow for more sophisticated delivery systems in skincare. These delivery mechanisms can improve the stability and effectiveness of active ingredients like hyaluronic acid.

    Nanoencapsulation and vectorised delivery systems protect the HA molecule and guide it into the skin’s deeper layers, allowing for prolonged action and more noticeable results. These systems are particularly useful in formulations designed for post-procedure care, intensive hydration, and anti-aging treatments.

    Additionally, HA is now frequently combined with other actives to enhance its benefits. For example, products that combine HA with honey, peptides, or even botulinum toxin derivatives have shown synergistic effects for hydration, healing, and wrinkle reduction.

    What Should You Look For in an HA Product?

    When choosing a hyaluronic acid product, it’s important to look beyond the marketing claims and check the formulation. Not all HA products are created equal, and some may offer only superficial benefits if they contain only high-molecular-weight HA.

    Here are a few things to look for:

    • A blend of different molecular weights, especially low and nano HA for deeper hydration and anti-aging effects.
    • Products that mention delivery technologies like nanoencapsulation for better absorption.
    • Minimal filler ingredients and formulations designed for your specific skin concern (e.g., aging, dryness, post-procedure recovery).
    • Combination ingredients that complement HA, such as antioxidants or peptides.

    Who Should Use Hyaluronic Acid?

    Hyaluronic acid is suitable for almost everyone. Whether you have dry, oily, combination, or sensitive skin, HA can be a valuable part of your skincare routine. It’s also an excellent choice for:

    • Individuals looking to improve skin hydration and elasticity
    • Clients recovering from aesthetic procedures such as microneedling, laser, or peels
    • Those managing the early signs of aging, including fine lines and dullness
    • People with compromised skin barriers or skin that is prone to irritation

    Because HA is non-comedogenic, fragrance-free in most formulations, and extremely well-tolerated, it’s considered one of the safest and most versatile skincare ingredients available.

    Take-Home Message

    Hyaluronic acid is a proven, safe, and highly effective ingredient for improving skin hydration, texture, and elasticity. However, its performance depends heavily on the molecular weight and delivery method used in the product. While high-molecular-weight HA hydrates the skin’s surface, low-molecular-weight and nano HA go deeper, offering more transformative results in terms of anti-aging and skin health.

    If you’re using a HA serum and not seeing results, it might be time to check the label and opt for a formula that uses multi-weight or nanoencapsulated HA. Understanding the science behind your skincare helps you make better choices and ultimately, get better results.

  • Exercise and PCOS:beyond weight loss and into hormonal health by Sarah Curran

    Polycystic ovary syndrome (PCOS) is a complex endocrine disorder that affects approximately 1 in 10 women of reproductive age. While commonly associated with irregular periods, acne, and unwanted hair growth, PCOS is also linked to deeper metabolic issues like insulin resistance, inflammation, and increased cardiovascular risk.

    Although many women with PCOS are told that weight loss is the solution, exercise delivers significant benefits regardless of changes in body weight. In fact, it’s one of the most effective first-line strategies for improving symptoms, hormone function, and long-term health outcomes.

    The Case for Exercise in PCOS

    Exercise is a cornerstone of lifestyle medicine and plays a unique role in PCOS management. It improves insulin sensitivity, supports reproductive health, and enhances psychological wellbeing. Unlike medication, which often targets a single symptom, physical activity influences multiple systems in the body making it a holistic and powerful intervention.

    Crucially, research shows that the metabolic and hormonal benefits of exercise can occur even without significant weight loss. This is important, as many women with PCOS struggle with weight loss due to hormonal imbalances and are often discouraged by the scale not moving.

    Metabolic and Cardiovascular Benefits

    Insulin resistance is a hallmark of PCOS. Even in women with a lean body type, underlying insulin dysfunction can drive high androgens, irregular cycles, and increased fat storage. Exercise especially vigorous aerobic training has been shown to:

    • Improve insulin sensitivity
    • Lower fasting insulin levels
    • Decrease LDL cholesterol and triglycerides
    • Reduce waist circumference and body fat percentage

    These outcomes are clinically significant and have been demonstrated in both overweight and lean women with PCOS. Importantly, these improvements occur independently of weight loss, highlighting that exercise acts directly on metabolic pathways.

    Reproductive and Hormonal Outcomes

    Beyond metabolism, regular physical activity supports reproductive function. Women with PCOS who engage in consistent exercise report:

    • Improved ovulation rates
    • More regular menstrual cycles
    • Potential reductions in testosterone and other androgens

    While aerobic activity provides general hormonal support, resistance training and yoga have shown specific benefits for lowering androgens and enhancing cycle regulation. These improvements may stem from better insulin control, reduced stress, and improved body composition.

    Although the exact mechanisms are still being explored, the existing evidence suggests that a varied approach including both cardiovascular and strength training can yield optimal hormonal outcomes.

    Fitness and Energy Improvements

    Cardiorespiratory fitness is often reduced in women with PCOS, contributing to low energy, fatigue, and difficulty with recovery. Incorporating aerobic or mixed-modality training can improve VO₂ max, stamina, and overall physical function.

    Increased fitness also supports better insulin uptake by muscle tissue, further enhancing metabolic health. Studies show that vigorous-intensity exercise leads to the most pronounced gains in cardiorespiratory performance, though moderate-intensity activity is still highly beneficial and more accessible for many.

    How Exercise Works in the Body

    The physiological benefits of exercise go far beyond calories burned. At a cellular level, regular training:

    • Reduces systemic inflammation and oxidative stress
    • Enhances mitochondrial function (improving energy metabolism)
    • Promotes glucose uptake by muscle tissue
    • Triggers epigenetic changes, including beneficial DNA methylation patterns

    These effects reprogram how the body processes nutrients and manages hormonal signalling. This means that even in the absence of weight loss, women with PCOS can see real changes in how their bodies function, feel, and respond.

    Types of Exercise That Help

    Different forms of exercise offer unique benefits, and research supports a combination approach for women with PCOS. Here’s what’s currently recommended:

    • Aerobic exercise (moderate to vigorous): 150–300 minutes per week of moderate-intensity, or 75–150 minutes of vigorous-intensity training. This includes walking, running, cycling, dancing, and swimming.
    • Resistance training: At least two sessions per week targeting major muscle groups. Weight training improves strength, lowers androgens, and supports lean muscle mass development.
    • Mind-body practices: Yoga and flexibility work can help reduce cortisol, improve mood, and enhance recovery. These are particularly beneficial for stress-sensitive hormonal profiles.

    Consistency is key. Rather than chasing perfection, building a flexible, enjoyable routine is more sustainable and leads to better adherence over time.

    Barriers to Consistency

    While the benefits of exercise are well documented, many women with PCOS face barriers that prevent them from sticking to a regular routine. These include:

    • Low mood, fatigue, or poor motivation
    • Negative experiences with weight stigma or diet culture
    • Confusion over what type of exercise is “best”
    • Fear of failure or injury

    To address these barriers, it’s important to move away from a weight-centric narrative and toward supportive, individualised coaching. A compassionate approach that focuses on energy, performance, and wellbeing often results in better long-term outcomes than rigid, weight-loss-driven programs.

    What Needs More Research

    Although the current evidence is promising, more research is needed to refine exercise recommendations for PCOS. Key questions include:

    • What is the ideal type, duration, and intensity of training for different PCOS phenotypes?
    • How does hormonal contraception or menstrual phase affect exercise response?
    • What are the long-term benefits of structured exercise programs on PCOS complications?

    High-quality, long-term studies will help address these gaps and inform more personalised guidelines for fitness professionals and healthcare providers.

    Take-Home Message

    Exercise is one of the most effective, accessible, and empowering tools for managing PCOS. It improves insulin sensitivity, supports hormone regulation, enhances fertility, boosts fitness, and reduces inflammation all without needing the scale to change.

    Women with PCOS benefit most from a flexible, sustainable movement routine that includes aerobic and resistance training, as well as restorative practices like yoga. Rather than focusing on shrinking their bodies, they can focus on building strength, balance, and vitality.

    With the right support, exercise becomes more than a recommendation it becomes a game-changing lifestyle intervention that improves every domain of health.

  • The powerful link between exercise and mental health by Sarah Curran

    Mental health and exercise are closely connected, with an increasing amount of scientific research highlighting the positive effects of physical activity on mood, anxiety, depression, and overall psychological well-being. Understanding the mechanisms behind these benefits, as well as how best to apply exercise in mental health promotion and treatment, is crucial for anyone looking to improve their mental resilience and quality of life.

    How Exercise Works: The Science Behind the Benefits

    Exercise influences mental health through both physiological and psychological pathways. These combined effects help explain why moving your body can be such a powerful tool for improving mood and reducing symptoms of mental illness.

    Physiological Effects

    From a biological perspective, exercise triggers several important changes in the brain and body that contribute to improved mental health:

    • Neurotransmitter Regulation: Physical activity increases the release of neurotransmitters such as serotonin and endorphins, often called “feel-good” chemicals. These substances help regulate mood and promote feelings of happiness and well-being.
    • Neurogenesis and Brain Blood Flow: Exercise promotes neurogenesis,the creation of new brain cells,and increases blood flow to the brain. This supports cognitive function and emotional regulation.
    • Stress Response Modulation: The hypothalamic-pituitary-adrenal (HPA) axis is the body’s central stress response system. Exercise helps regulate this system, reducing excessive stress hormone levels that are often linked to anxiety and depression.
    • Inflammation Reduction: Chronic inflammation is increasingly recognized as a factor in mood disorders. Exercise helps reduce inflammation in the body, which can alleviate symptoms of depression and anxiety.

    Psychological Effects

    Beyond the physiological, exercise also provides powerful psychological benefits:

    • Distraction and Stress Relief: Physical activity offers a healthy distraction from negative thoughts and rumination, which are common in anxiety and depression.
    • Improved Self-Efficacy: Successfully engaging in exercise can boost confidence and feelings of control, reinforcing a positive self-image and resilience.
    • Social Interaction: Many forms of exercise involve social components, such as team sports or group classes, which enhance social connectedness and reduce feelings of isolation.

    Exercise and Mental Health Conditions

    The evidence supporting exercise as a treatment for mental health conditions is compelling:

    • Depression and Anxiety: Both aerobic (e.g., running, cycling) and resistance training (e.g., weight lifting) have been shown to reduce symptoms of depression and anxiety. In some cases, exercise produces effects comparable to standard psychotherapy.
    • Other Mental Health Outcomes: Exercise also improves cognitive function, sleep quality, and overall quality of life. It may assist in managing substance cravings and some symptoms of psychotic disorders.
    • Youth and University Students: Physical activity holds promise for mental health promotion and prevention, especially in young people and university students. However, more robust research is needed in this demographic to fully understand the benefits and best practices.

    Types, Intensity, and Frequency: What Works Best?

    Not all exercise is equal when it comes to mental health benefits. Research suggests:

    • Leisure-time and Team Sports: These have strong positive effects on mental well-being, likely due to combined physical activity and social engagement.
    • Aerobic and Gym Activities: These also provide significant benefits for mood and anxiety reduction.
    • Work-related Physical Activity: Interestingly, work-related physical activity may increase the risk of mental ill-health, possibly due to factors like stress and lack of autonomy.
    • Moderate Intensity: Exercising at a moderate intensity 3 to 5 times per week appears most effective for mood improvement.
    • Avoid Excessive Training: Overtraining or excessive exercise can actually worsen mood and increase the risk of mental health problems.

    Benefits and Limitations of Exercise for Mental Health

    Benefits

    Exercise is an accessible and low-cost option with few side effects. It can be used both as a preventive strategy for healthy individuals and as a treatment adjunct for those experiencing mild to moderate mental illness. Its dual physiological and psychological mechanisms make it a versatile tool for mental health promotion.

    Limitations

    Individual responses to exercise vary, and sustained engagement is necessary to maintain benefits. Excessive exercise may be harmful, emphasizing the need for balance. Furthermore, more research is needed to understand how exercise benefits certain populations and conditions fully.

    Take-Home Message

    Exercise is a safe, effective, and accessible way to support mental health. Its benefits span mood improvement, anxiety reduction, enhanced cognitive function, and better sleep. The best results come from moderate-intensity exercise performed regularly,about 3 to 5 times per week.

    Remember, exercise isn’t just about physical fitness. It’s a powerful, science-backed strategy to nurture your mind. Start where you are, move how you can, and let your body be your mind’s strongest ally.

  • Sweating during Menopause: causes, consequences and management by Sarah Curran

    Introduction

    Sweating,especially in the form of hot flushes and night sweats,is one of the most common and disruptive symptoms experienced during menopause. These vasomotor symptoms (VMS) are not only a physical discomfort but can also impair emotional well-being, social functioning, and quality of sleep. The experience of menopausal sweating is complex, shaped by biological, psychological, and cultural factors, and varies widely between individuals.

    Prevalence and Impact

    Hot flushes and night sweats affect between 50% and 80% of menopausal women, with 15–20% experiencing them at a level severe enough to interfere with daily life. These episodes often involve sudden heat sensations, profuse sweating, and flushing of the face and chest, which can last from a few seconds to several minutes.

    The impact on quality of life can be substantial:

    • Sleep disturbances from night sweats can result in fatigue, irritability, and impaired concentration.
    • Physical discomfort and embarrassment in social settings may contribute to withdrawal and reduced confidence.
    • The emotional burden of persistent symptoms can lead to anxiety or low mood.

    Culturally, the severity and frequency of vasomotor symptoms tend to be more pronounced in Western countries. Studies have found that women in Asian and Middle Eastern populations often report fewer or milder symptoms, though the reasons may involve both biological and sociocultural variables.<hr style=”border: 2px solid #ccc;” />

    Mechanisms and Contributing Factors

    Hormonal Shifts

    Menopausal sweating is primarily driven by a decline in estrogen, which affects the brain’s ability to regulate temperature. The reduced estrogen narrows the thermoneutral zone in the hypothalamic thermoregulatory center, making the body more sensitive to small changes in core temperature. As a result, women may experience exaggerated heat-loss responses such as vasodilation and sweating.

    Neural Regulation

    The hypothalamus responds to perceived increases in body heat by initiating sweating and flushing. This response is normal, but in menopausal women, it is often overactive due to hormonal imbalance.

    Psychological Influences

    Mood states such as anxiety, stress, and poor self-esteem can amplify the perception and intensity of hot flushes and night sweats. Even when physiological indicators are similar, the subjective experience can vary greatly depending on a woman’s mental health and emotional resilience.

    Management Approaches

    Hormone Therapy (HT)

    Estrogen-based hormone therapy is the most effective treatment for reducing hot flushes and night sweats. However, concerns about potential risks—such as stroke, venous thromboembolism, and breast cancer—have led to a decline in its usage. HT is typically recommended only after an individualized assessment, particularly for women under 60 or within 10 years of menopause onset.

    Non-Hormonal Options

    For those unable or unwilling to use hormone therapy, several evidence-supported alternatives are available:

    • Cognitive Behavioral Therapy (CBT) can help women manage the distress associated with hot flushes.
    • Relaxation techniques, including breathing exercises and mindfulness, are beneficial in reducing symptom severity.
    • Medications such as SSRIs, SNRIs, and gabapentin have shown moderate effectiveness in reducing vasomotor symptoms.

    Emerging Therapies

    Newer interventions are currently being explored:

    • Neurokinin B antagonists target specific brain pathways involved in temperature regulation and are showing early promise in reducing hot flushes.
    • Virtual reality tools are also being investigated as a potential adjunct to symptom management, particularly in stress reduction and distraction.

    Health Associations and Risks

    There is growing interest in the relationship between vasomotor symptoms and cardiovascular health. Some studies suggest that women with severe hot flushes and night sweats may face a higher risk of cardiovascular disease (CVD). However, the frequency of symptoms alone may not be as predictive as their severity. Other research has found inconsistent or weak associations, indicating that more high-quality, long-term studies are needed.

    Conclusion

    Sweating during menopause,manifesting primarily as hot flushes and night sweats,is a common and often distressing symptom with significant effects on physical comfort, emotional health, and social well-being. Its prevalence is high, but experiences differ widely across individuals and cultures due to a combination of hormonal, neurological, and psychological factors.

    While hormone therapy remains the most effective treatment, a range of non-hormonal and emerging options provide alternatives for those at risk or who prefer other approaches. As our understanding of the mechanisms and health implications of menopausal sweating continues to evolve, a personalized, evidence-based strategy remains key to improving the lives of women navigating this transition.

  • Why beauty sleep is real : the science of skin and sleep by Sarah Curran

    When we think of skincare, we often picture cleansers, serums, sunscreen, and facials. But one of the most powerful tools for maintaining youthful, radiant skin isn’t found in a jar,it’s found in your bed. Research increasingly supports the idea that adequate, high-quality sleep plays a central role in skin health and aging. From cellular repair to collagen production and antioxidant defense, sleep impacts every layer of the skin.

    In this article, we’ll explore the key mechanisms linking sleep and skin aging, the damaging effects of sleep deprivation, and how strategic interventions can support skin health overnight.

    How Sleep Impacts Skin: Hormonal and Cellular Repair

    While you sleep, your body enters a phase of intense repair,and your skin is no exception. Several important hormones are regulated during sleep, each playing a crucial role in skin health:

    Melatonin

    Produced primarily during the night, melatonin functions as a potent antioxidant. It protects the skin from environmental stressors like UV radiation, reduces oxidative stress, and supports collagen production. Notably, melatonin also plays a role in improving skin tone, hydration, and texture, and has been shown to reduce photodamage. Both topical and systemic melatonin treatments show promise in cosmetic and dermatological applications.

    Cortisol

    This “stress hormone” typically decreases during sleep. When sleep is disrupted, cortisol levels remain elevated, which can increase inflammation and impair the skin’s ability to heal. Chronic cortisol elevation can break down collagen and contribute to skin thinning, wrinkling, and increased sensitivity.

    Estrogen

    Essential for skin elasticity and hydration, estrogen’s levels and rhythms are influenced by the quality and duration of sleep. Disrupted sleep can throw off estrogen balance, leading to changes in skin texture, moisture retention, and appearance.

    Together, these hormonal processes support skin regeneration, barrier function, and antioxidant protection during rest. When sleep is compromised, these systems falter,accelerating visible signs of skin aging.

    The Skin Consequences of Poor Sleep

    Even short-term sleep restriction can visibly alter the skin’s appearance. Studies show that poor sleep is associated with a cascade of skin concerns, including dehydration, dullness, reduced elasticity, and pigmentation.

    Visible Changes After Poor Sleep

    • Lower skin hydration and increased transepidermal water loss
    • Reduced elasticity and duller complexion
    • Increased oxidative stress, making skin more susceptible to environmental damage
    • More noticeable wrinkles, enlarged pores, and hyperpigmentation

    These effects can be observed even in young, otherwise healthy adults after just a few nights of poor sleep. Over time, the cumulative effects of inadequate sleep can significantly accelerate skin aging.

    Impact on Collagen and Skin Barrier

    Sleep deprivation affects deeper layers of the skin too,notably collagen synthesis and skin barrier integrity. Collagen is essential for maintaining skin structure and firmness, but its production is reduced during poor sleep. At the same time, the proteins that maintain the skin’s outer barrier are also compromised, especially in women, making the skin more vulnerable to dryness, irritation, and visible aging.

    Interestingly, some emerging research points to compounds like taurine as potential therapeutic agents to restore these functions in sleep-deprived skin.

    Melatonin: More Than a Sleep Hormone

    While melatonin’s internal role in promoting sleep is well-known, its dermatological benefits are becoming increasingly appreciated.

    Antioxidant Power

    Melatonin acts as a strong antioxidant, neutralizing free radicals and protecting cells from oxidative stress,a major driver of skin aging. This makes melatonin particularly effective against photodamage caused by UV exposure.

    Topical and Systemic Effects

    When applied topically, melatonin has been shown to:

    • Improve skin tone and texture
    • Enhance hydration
    • Support collagen synthesis
    • Reduce pigmentation and fine lines
    • Improve resistance to environmental damage

    Melatonin is now being used in both oral supplements and night creams or serums, either alone or in combination with other antioxidants. These formulations aim to enhance skin regeneration and resilience overnight,essentially complementing your body’s natural repair processes during sleep.

    Sleep Deprivation: The Fast-Track to Premature Aging

    The physiological stress of sleep loss triggers a cascade of effects that show up on the skin. From subtle dullness to deepening wrinkles, the consequences can be both immediate and long-lasting.

    Short-Term Effects

    Within just 1–2 nights of restricted sleep, researchers have observed:

    • Reduced skin hydration and barrier function
    • Elevated markers of oxidative stress
    • Increased appearance of pores and pigmentation
    • Loss of radiance and luminosity

    Long-Term Effects

    Chronic sleep deprivation exacerbates all of the above and adds:

    • Persistent inflammation
    • Decreased elasticity
    • Loss of firmness
    • Acceleration of visible aging, particularly in the face and neck

    These outcomes aren’t limited to older adults,young people experience measurable declines in skin quality with insufficient sleep, emphasizing the need for early prevention.

    Enhancing Skin Health Through Sleep: Interventions and Strategies

    Improving your sleep doesn’t just benefit your mental and physical health,it can visibly improve your skin. Even small shifts in your sleep routine can make a big difference.

    1. Optimize Your Sleep Routine

    Aim for 7–9 hours of uninterrupted, quality sleep each night. Consistency is key ,go to bed and wake up at the same time each day to support your body’s circadian rhythm.

    2. Incorporate Topical Melatonin Products

    Night creams and serums containing melatonin, often paired with antioxidants like vitamin C, can reinforce the skin’s natural defenses and accelerate repair. These products work synergistically with the body’s own nocturnal melatonin surge to support smoother, healthier skin.

    3. Take Collagen Supplements

    Oral collagen has been clinically shown to improve skin elasticity, hydration, and wrinkle depth. When combined with good sleep, the benefits may be amplified, as collagen synthesis is more efficient during rest.

    4. Use Plant-Based Antioxidants

    Botanical ingredients rich in polyphenols and flavonoids can reduce inflammation and oxidative stress. When used as part of a nighttime skincare routine, they complement melatonin’s effects and support skin recovery from environmental damage.

    Research and Future Directions

    Recent technological advances have made it easier to study skin aging markers using noninvasive devices. These tools allow researchers to quantify changes in hydration, elasticity, pigmentation, and wrinkle formation,making it possible to track how sleep impacts skin in real time.

    However, the field is still growing. While the evidence linking sleep and skin aging is compelling, experts call for more large-scale, controlled studies to further investigate how sleep interventions,like melatonin supplementation or behavioral sleep therapy,can be used as targeted anti-aging strategies.

    Summary: Why Sleep Is Your Skin’s Best Friend

    To recap, sleep supports youthful, resilient skin through several key mechanisms:

    • Hormonal balance (melatonin, cortisol, estrogen)
    • Cellular repair and collagen production
    • Hydration regulation
    • Antioxidant defense

    In contrast, poor sleep accelerates aging by increasing oxidative stress, disrupting repair, and weakening the skin barrier. These changes manifest visibly as wrinkles, dryness, pigmentation, dullness, and sagging.

    Combining sleep improvement strategies with targeted skincare and supplements may provide powerful, holistic support for anti-aging goals.

    Final Word

    Skin health isn’t just about what you put on your face,it’s also about what you do when your eyes are closed. Prioritize your sleep, invest in nighttime skin support, and give your body the rest it needs to reveal its natural glow.