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The Health Review
Hi!
How’s your health journey going this week? I always love checking in with the people around me and hearing how they’re feeling—whether you’ve been smashing your goals or simply taking time to rest. When we share our own experiences and knowledge, we create space for others to do the same—and that kind of connection can be powerful in helping each other feel motivated.
Personally, it’s been a week of pushing myself in new ways, and I’m really feeling it (hello, sore legs!). I took a couple of killer reformer Pilates classes earlier in the week that seriously challenged my strength, and I’ve been loving the chance to get outdoors—running in the sunshine and attending my group tennis class. I’m a total beginner (and definitely the worst in the group!), but embracing new challenges and learning new skills has felt uplifting. On the gut health front, I’m continuing my healing journey post-SIBO, and I’ve started to notice some really promising results. It feels like things are finally shifting in the right direction, which is so encouraging.
Wherever you are on your journey right now, I hope this week’s health highlights inspire and support you. Let’s get into it.
Emily 💌
Top Health News
Here’s what’s been trending in health:
🚀 Male Birth Control Moves Closer to Reality
A hormone-free male birth control pill, YCT-529, is showing promise in early trials, safely preventing sperm production in mammals and expected to enter a mid-stage human study soon. The drug works by blocking vitamin A signaling, which is essential for sperm production, and fertility returns once treatment is stopped. If successful, this could be a game-changer for contraception, offering a reliable, reversible option for men.
💇♂️ Increase in use of 90s Drug to Regrow Hair
Minoxidil, originally a blood pressure medication, is gaining attention for hair regrowth when taken as a low-dose pill. Recent studies suggest it could work just as well—or better—than the topical version by improving blood flow to hair follicles, helping to stimulate regrowth. Dermatologists are now prescribing oral minoxidil off-label, with some patients seeing noticeable hair growth within months.
🥣 Yogurt for Cancer Prevention?
A Harvard study found that eating yogurt at least twice a week is linked to a lower risk of certain types of colorectal cancer, thanks to its gut-friendly bacteria. Researchers discovered that people who regularly consumed yogurt had a reduced risk of developing Bifidobacterium-positive proximal colon cancer, a particularly aggressive form of the disease. With colorectal cancer rates rising in younger adults, simple dietary changes like this could make a big difference.
📉 Young People and Work-Limiting Health Conditions on the Rise
A UK report reveals that 1.2 million young people (16-34) now have health conditions limiting their ability to work, with mental health issues being a major factor. The data shows that young adults with mental health conditions are nearly five times more likely to be unemployed long-term, highlighting the urgent need for workplace support and policy changes. Experts warn that without intervention, the number of young people on long-term sickness benefits will continue to grow.
🩸 Perimenopause & Fatigue: The Link You Should Know
Heavy menstrual bleeding during perimenopause can increase fatigue by up to 62%, according to new research analyzing over 2,300 women aged 42-52. Many women experience heavy periods as hormone levels fluctuate, leading to anemia, poor sleep, and exhaustion. The findings highlight the need for better awareness, medical support, and lifestyle interventions to improve quality of life during this transitional phase.
🌙 Night Owls Face Higher Depression Risk
A new study links being a night owl to a greater risk of depression, anxiety, and even conditions like diabetes and heart disease. Researchers found that late sleepers tend to ruminate more, experience poorer sleep quality, and have lower daytime activity levels, all of which contribute to worse mental and physical health. If you're burning the midnight oil, shifting to an earlier bedtime could be a small but impactful step for overall well-being.
The Poison is in the Dose:
Why Women Hesitate to Take Creatine.
Guest Article, Dr. Reem Al-Shaikh.
We live in an age of supplement overload, where every swipe on social media serves up ads and influencers telling you what to take, how to take it, and why you must have it. It’s overwhelming, to say the least.
As a women’s health GP with a passion for functional fitness and longevity, I frequently bring up creatine in conversations with my patients. More often than not, this suggestion is met with hesitation. Why? Because myths about creatine run rampant, especially among women.
The two big fears? That creatine will either make you bulk up like a bodybuilder or wreak havoc on your kidneys. Add to that the fact that many creatine products promote loading phases and high doses tailored to male bodybuilders, and it’s no wonder women are sceptical.
But here’s the truth: those recommendations don’t apply to most women. And the benefits of creatine, when used appropriately, are too good to ignore. Let’s focus on the evidence and clear up the misconceptions.
The fear that creatine may damage kidneys likely stems from outdated reports suggesting renal strain. However, decades of research have debunked this myth. A systematic review in the Journal of Renal Nutrition found no significant impact of creatine on kidney function markers in healthy individuals.
Moreover, the International Society of Sports Nutrition confirms that creatine supplementation is safe for exercise, sport, and general health when taken at the recommended daily dose of 3-5 grams. Unless you have pre-existing kidney issues, creatine is not a risk to your renal health.
So why do I take creatine and why might you consider it?
Improved Muscle Strength and Performance
Creatine helps replenish energy during high-intensity activities, making it an excellent supplement for women looking to build muscle, improve endurance, or enhance performance in activities like weightlifting, running, or HIIT workouts.
Supports Bone Health
Research suggests that creatine may have a positive impact on bone density by enhancing the function of bone cells and improving overall muscle strength, which reduces the risk of falls and fractures. This is particularly important for women as they age and their risk of osteoporosis increases.
Enhances Brain Function
Creatine isn’t just for physical performance; it plays a role in brain health. Studies indicate it can improve cognitive function, memory, and mental fatigue, especially in individuals under stress or sleep deprivation, which can benefit busy women balancing multiple responsibilities.
Promotes Recovery and Reduces Muscle Soreness
Creatine helps speed up muscle recovery by reducing inflammation and muscle cell damage after exercise. This can be especially beneficial for women engaging in regular fitness routines or starting new training programmes.
Safe and Backed by Science
Creatine is one of the most researched supplements in the world, with numerous studies confirming its safety and effectiveness for both men and women. It’s a natural compound found in small amounts in foods like meat and fish, and supplementation is a convenient way to ensure adequate intake.
Far from being a “bodybuilder’s supplement,” creatine is a powerful tool for women looking to improve fitness, longevity, and overall well-being. As with anything, the key lies in the right dose and seeing if it works for you.
Dr Reem Al-Shaikh
(2019) ‘Effects of creatine supplementation on renal function: A systematic review and meta-analysis’, Journal of Renal Nutrition, 29(6)
(2007) ‘ International Society of Sports Nutrition position stand: creatine supplementation and exercise’ Journal of the International Society of Sports Nutrition 30;4:6.
Healf x The Health Review
We’ve teamed up with Healf to bring you 10% off some of our favorite wellness must-haves! Healf is known for stocking only high-quality, science-backed products—so you know you’re getting the good stuff.
💸 Use our exclusive link to shop & save: Visit Our Healf Store Here
We earn a small commission when you purchase through the links below, which helps support our work at The Health Review.
Emily’s Top Healf Picks
Freja: Bone Broth for my Gut-Healing Journey.
I’ve been using Freja’s bone broth and vegan broth as part of my gut healing journey, and I genuinely love how nourishing and comforting they are. Bone broth is rich in collagen, amino acids like glycine and glutamine, and essential minerals that support gut lining repair, reduce inflammation, and aid digestion. I also love having the vegan broth on hand for a lighter, plant-based option, packed with flavour and nutrients.
Hu: The Chocolate that’s Changing the Game.
One of my absolute favourite treats at the moment has to be Hu Chocolate, especially the almond butter variety. It’s rich, indulgent, and just the right amount of sweet—thanks to organic, unrefined coconut sugar—so it never feels like I’m compromising my health goals. The creamy almond butter and crispy quinoa combo is also incredibly satisfying!
Pure: The Magnesium Supplement That’s Supporting my Sleep and Stress.
Magnesium is one of those underrated minerals that can make a huge difference—and Pure Encapsulations Magnesium (Citrate) has become a non-negotiable in my routine. It helps support calm, steady energy throughout the day and better sleep at night. With 300 mg of highly absorbable magnesium per serving, it’s ideal for replenishing low levels, especially if you're feeling burnt out, achy, or low on energy.
Enjoy exploring these and let me know what you think!
The Health Review Podcast
Have You Checked Out The Health Review Podcast?
In the latest episode, I sat down with Rohini Bajekal, a nutritionist, board-certified Lifestyle Medicine professional, and co-author of Living PCOS Free. We covered hormonal health and a topic that affects millions of women worldwide, yet remains widely misunderstood—Polycystic Ovary Syndrome (PCOS).
Rohini has dedicated her career to helping people take control of their hormonal health through evidence-based nutrition and lifestyle strategies. She shares her own experience with PCOS, why so many women go undiagnosed, and how diet and lifestyle shifts can make a huge difference in managing symptoms.
Did you know 1 in 10 women are affected by PCOS, yet up to 75% remain undiagnosed? If you or someone you love is navigating PCOS or other hormonal issues, this episode is packed with valuable insights to help take a holistic, evidence-based approach to managing symptoms.
If you love the episode, please do subscribe and give it a rating! 😊