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Dr Sonya | Health & Lifestyle

@drsonyadhand

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GP in lifestyle medicine @neko
MBChB | MRCGP
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What helps us live healthier and happier lives?

Social connection is one of the six pillars of lifestyle medicine, yet it’s often overlooked when we talk about our health.

For over 85 years, the Harvard Study of Adult Development explored what helps us live healthier, happier lives.

One of its key findings is that the quality of our relationships matters.

Our relationships don’t just influence our emotional wellbeing. Research also links stronger social connections with better physical health and longevity.

A meta-analysis of 148 studies, involving more than 300,000 people, found that stronger social relationships were associated with a 50% greater likelihood of survival.

Yet loneliness remains a major public health concern. The World Health Organization estimates that around 1 in 6 people worldwide experiences loneliness.

As part of lifestyle medicine, we should be giving social connection the same attention as other important aspects of our health.

Call a friend. Share a meal. Put your phone away and have a proper conversation.

Because one of the best things you can do for your health is simply to spend time with someone who matters to you

Share this with someone who matters to you 🫶🏽

Dr S 💕

#LifestyleMedicine #SocialConnection #Loneliness #PreventiveHealth #healthyliving taken in Manchester, United Kingdom by @drsonyadhand

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2 days ago

Weekends like this should be on prescription 🍂✨ taken in Warwickshire by @drsonyadhand

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5 days ago

6 ways to support your gut microbiome this winter ❄️

Since moving into lifestyle and preventive medicine, I’ve developed an even greater appreciation for just how important our gut microbiome is to our overall health.

Our gut is home to trillions of microorganisms (including bacteria, fungi and other tiny organisms — collectively known as the gut microbiome)

The gut microbiome plays an important role in digestion, metabolism and immune function. A large proportion of our immune system is associated with the gut, and our gut microbes help to regulate immune responses.

So, as we head into winter, what can we do to help our gut microbes thrive?

1. MOVE YOUR BODY

Regular physical activity can support healthy gut motility, influence the composition and diversity of our gut microbes, and help regulate inflammation and gut-barrier function.

2. AIM FOR 30+ DIFFERENT PLANTS A WEEK

Try vegetables, fruit, wholegrains, beans, lentils, nuts, seeds, herbs and spices. They all count!

3. FIBRE MAXXXXX

Aim for around 30g of fibre a day. Fibre provides fuel for our gut microbes. Think wholegrains, beans, lentils, vegetables, fruit, nuts and seeds. Increase gradually and keep well hydrated.

4. ADD FERMENTED FOODS

Live yoghurt, kefir, sauerkraut, kimchi and other fermented foods can be a great addition to your diet.

5. LIMIT ULTRA-PROCESSED FOODS

Aim to make whole and minimally processed foods the foundation of your diet.

6. HYDRATE

Good hydration supports digestion and healthy bowel function, a simple habit that helps keep your gut happy.

As always, it’s the small, sustainable habits we build into everyday life that can make the biggest difference.

Hope this helps

Dr S 💕
#guthealthmatters #gutmicrobiome #doctor taken in Manchester, United Kingdom by @drsonyadhand

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8 days ago

Sleep is one of the key pillars of lifestyle medicine and the fundamentals really do matter — keeping a consistent wake-up time, getting morning light, being mindful of caffeine, having a proper wind-down and knowing what to do when you can’t sleep.

None of this is particularly complicated, but getting the basics right consistently can make a real difference.

So this is a reminder for me too that sometimes you just need to go back to the fundamentals.
If your sleep is out of sync at the moment, start there

Dr S
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#Sleep #SleepHealth #LifestyleMedicine #SleepTips #HealthyHabits CircadianRhythm GP taken in Manchester, United Kingdom by @drsonyadhand

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9 days ago

MCR-LDN-NYC 🩺 by @drsonyadhand

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11 days ago

One of the things I start noticing in clinic as autumn arrives is how many people begin to feel different as the days get shorter.

-More tired
-Less motivated
-Sleeping differently
-Finding it harder to exercise or socialise
-Feeling that their mood has dipped

For some people, this is more than just not enjoying the darker months. Seasonal Affective Disorder (SAD) is a form of depression that follows a seasonal pattern, most commonly occurring during autumn and winter.

As a GP with an interest in lifestyle medicine, these are some of the things I encourage my patients to think about:

☀️ Get outside in daylight — particularly earlier in the day where possible.

🚶 Keep moving — regular physical activity can help improve depressive symptoms.

🌙 Protect your sleep — keep your sleep and wake times consistent and support your body clock with daylight during the day and a darker environment at night.

🧑‍🤝‍🧑 Stay connected — when we’re feeling low, it’s very easy to withdraw, but maintaining social connection can be protective.

💡 Consider light therapy — bright-light therapy is one of the better-studied treatments specifically for seasonal depression.

If you’re experiencing persistent low mood, loss of interest, changes in sleep or appetite, low energy, or it’s starting to affect your everyday life, please speak to your GP. There are treatments that can help.

This isn’t about doing everything perfectly. It’s about recognising the pattern early and putting some supportive habits in place before things become harder.

Save this post to help you through the darker months 🤍

This post is for general information and isn’t a substitute for individual medical advice.

Evidence & further reading:
NICE — Depression in adults: treatment and management (NG222)
Royal College of Psychiatrists — Seasonal Affective Disorder
Cochrane — Light therapy for preventing seasonal affective disorder

#SeasonalAffectiveDisorder #SAD #MentalHealth #WinterDepression #LifestyleMedicine GP MentalWellbeing DepressionAwareness HealthEducation by @drsonyadhand

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11 days ago

BTS from yesterday’s shoot 📸🎥🩺

Yesterday was a little reminder that taking that leap of faith with my career nine months ago has opened doors I never expected.

Take this as your sign to trust your gut and carve your own path; you never know where it might take you 🫶🏽

#doctor #lifestyle #lifestylemedicine #preventativehealth taken in Manchester, United Kingdom by @drsonyadhand

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a month ago

Your health is one of the greatest investments you’ll ever make ✨

You don’t have to change everything overnight. Start with one small, positive choice today — then keep going.

Small, sustainable changes, repeated over time, can transform your health and how you feel in your everyday.

Start today. Your future self will thank you.

#lifestylemedicine #health #wellness taken in Manchester, United Kingdom by @drsonyadhand

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2 months ago

Spend the day with me at Neko NYC🗽

#ditl #doctor #health #newyork taken in Manhattan, New York by @drsonyadhand

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2 months ago

An apple a day…..🍎🩺
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A beautiful start to a work trip to NYC; training with the NY Neko Team and embracing the jet lag with magical sunrise walks ✨

Feeling very lucky to be here🫶🏽
#newyork #neko taken in New York City, N.Y. by @drsonyadhand

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2 months ago

Manchester Neko Summer Sports Day 🎉

Let this be your sign to relive your childhood with a summer sports day☀️

We moved, we laughed, we got (a little) competitive and we practised what we preach 🫶🏽

I genuinely work with the best team 🤍

#sportsday #neko taken in Manchester, United Kingdom by @drsonyadhand

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2 months ago

I will never NOT be grateful that movement and community are now part of my job as a Doctor 🩺🤍

Movement IS medicine
Community IS medicine

The start of things to come…..👀

#lifestylemedicine #movement #running taken in Manchester, United Kingdom by @drsonyadhand

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2 months ago