Your body hosts trillions of bacteria, viruses, and fungi, collectively known as the microbiome. While some bacteria are linked to disease, many play essential roles in supporting your immune system, heart health, weight management, and overall well-being. This article delves into the significance of the gut microbiome and its impact on health.

What Is Gut Microbiome?

Interestingly, bacterial cells outnumber human cells in the body, with approximately 40 trillion bacterial cells compared to 30 trillion human cells. With up to 1,000 species of bacteria present in the gut, each plays a distinct role. While most bacteria contribute positively to health, some can be harmful. Together, these microbes weigh around 1–2 kilograms, functioning almost like an additional organ essential for overall well-being.

How Does Gut Microbiome Influence Your Health?

The relationship between humans and microbes has evolved over millions of years, with the gut microbiome playing a crucial role from birth. Initial exposure to microbes occurs during birth, and some evidence suggests that exposure begins in the womb. As the microbiome diversifies, it starts influencing key bodily functions:

Digestion of breast milk: Beneficial bacteria like Bifidobacteria help break down essential sugars in breast milk, supporting infant growth.

Fiber digestion: Some bacteria process fiber into short-chain fatty acids, which contribute to gut health and reduce risks of obesity, diabetes, and heart disease.

Immune system regulation: The gut microbiome interacts with immune cells, influencing how the body responds to infections.

Brain health: Emerging research suggests a link between the gut microbiome and brain function, potentially affecting mental health and neurological processes.

Gut Microbiome And Weight Management

An imbalance between beneficial and harmful microbes, known as gut dysbiosis, may contribute to weight gain. Studies on identical twins—one with obesity and the other without—suggest that microbiome composition plays a role in body weight independent of genetics. Additionally, animal studies indicate that gut bacteria can influence weight gain, even when calorie intake remains constant.

Probiotics, beneficial bacteria found in supplements and certain foods, can help restore gut balance and support weight loss, though their effects may be modest.

Gut Health And Disease Prevention

The gut microbiome plays a vital role in preventing and managing conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Imbalances in gut bacteria may lead to bloating, cramps, and digestive issues. On the other hand, beneficial bacteria like Bifidobacteria and Lactobacilli help strengthen the intestinal lining, reducing the risk of gut-related disorders.

Impact On Heart Health

Research suggests that the gut microbiome influences heart health by affecting cholesterol levels and blood pressure. Certain harmful bacteria produce trimethylamine N-oxide (TMAO), a compound linked to blocked arteries and heart disease. However, probiotics, particularly those containing Lactobacilli, may help reduce cholesterol levels and promote cardiovascular health.

Blood Sugar Regulation And Diabetes Risk

The gut microbiome also plays a role in regulating blood sugar levels. Research on infants genetically predisposed to type 1 diabetes indicates that gut microbiome diversity declines before disease onset. Furthermore, individual variations in gut bacteria may explain why people experience different blood sugar responses to the same foods.

Connection Between Gut And Brain

The gut is physically connected to the brain through nerves, and certain bacteria help produce neurotransmitters like serotonin, which influence mood and mental health. Studies indicate that people with mental health disorders often have different gut bacteria compared to those without such conditions. Additionally, some probiotics have shown promise in alleviating symptoms of depression and anxiety.

Tips For Healthier Gut Microbiome

Maintaining a balanced gut microbiome is crucial for overall health. Here are some strategies to support gut health:

• Eat a diverse range of foods: A varied diet rich in fiber, legumes, and fruits promotes microbial diversity.
• Consume fermented foods: Yogurt, kefir, and sauerkraut contain probiotics that enhance gut health.
• Limit artificial sweeteners: Some artificial sweeteners can encourage the growth of harmful bacteria.
• Include prebiotic foods: Bananas, oats, and asparagus contain fibers that nourish beneficial bacteria.
• Breastfeed infants when possible: Breastfeeding promotes a healthier gut microbiome in babies.
• Choose whole grains: Whole grains contain fiber and beneficial compounds that support digestive health.
• Opt for a plant-based diet: Vegetarian diets may reduce inflammation and support a healthier gut microbiome.
• Consume polyphenol-rich foods: Green tea, dark chocolate, and olive oil contain compounds that foster beneficial bacteria.
• Take probiotics if needed: Probiotic supplements can help restore gut balance after disruptions, such as antibiotic use.
• Use antibiotics cautiously: While antibiotics can be life-saving, overuse can harm beneficial gut bacteria.

A particular type of cough could offer an important clue about whether you have Covid or flu this winter. The NHS has outlined how the two illnesses can be told apart.

Why Do Respiratory Illnesses Rise In Winter?

As winter arrives, a noticeable increase in seasonal illnesses is expected. Conditions such as the common cold, respiratory syncytial virus (RSV), COVID-19, and influenza tend to spread more easily during colder months. This happens because viruses thrive in lower temperatures and people spend longer periods indoors, often in close proximity to others.

Why Covid and Flu Can Be Hard To Tell Apart

Distinguishing between these infections is not always easy, as many symptoms overlap. According to guidance published by the NHS, the following symptoms are commonly seen in both Covid and flu:

• A high temperature
• A sore throat
• Feeling tired or extremely fatigued
• A headache
• Diarrhoea
• Feeling sick or vomiting
• Loss of appetite
• Coughing is another symptom shared by both conditions, though the nature of the cough can differ.

Cough

Flu and Covid are among the illnesses that become more common during the winter months. If you have influenza, the NHS explains that the cough is usually dry and may develop suddenly, often alongside other symptoms that appear quickly.

In contrast, Covid may cause what the NHS describes as a “new, continuous cough.” This refers to coughing frequently for more than an hour, or experiencing three or more coughing episodes within a 24-hour period.

This distinction is supported by Dr Rupa Parmar, a GP and medical director at Midland Health. In previous comments, she noted that coughs linked to colds are generally mild, while flu tends to cause a dry cough.

“With Covid, the cough is often dry and persistent,” she explained. “Many people cough continuously for long periods or have repeated coughing fits throughout the day.”

Ways To Differentiate Between Covid and Influenza

The type of cough is not the only sign that may help identify which illness you have. A reduced or altered sense of smell or taste is commonly reported in people with Covid and is much less frequent in flu cases.

Breathlessness is another symptom recognised by the NHS as being associated with Covid. While flu can sometimes lead to breathing difficulties, this usually occurs only if the illness becomes severe.

What to do if you have symptoms:

For both Covid and flu, the NHS advises staying at home and limiting contact with others if you or your child have symptoms and either:

• Have a high temperature
• Do not feel well enough to attend work, school, childcare, or carry out normal activities
• The guidance states that normal routines can be resumed once symptoms improve and the temperature returns to normal.

When to seek urgent medical advice:

The NHS recommends contacting your GP or NHS 111 urgently if:

• You are worried about Covid symptoms in yourself or your child and are unsure what to do
• Symptoms are worsening or not improving
• You or your child develop additional signs of illness, such as a rash, poor appetite, or weakness
• A high temperature lasts for five days or more, or does not come down after taking paracetamol
• A baby under three months has a temperature of 38C or above, or is suspected to have a fever
• A child aged three to six months has a temperature of 39C or above, or is suspected to have a fever
• You or your child have flu-like symptoms and you are over 65, pregnant, living with a long-term health condition, have a weakened immune system, or symptoms have not eased after seven days

Every new year brings familiar promises. Eat better. Move more. Quit smoking. Stress less. According to Harvard Health Publishing, the reason these resolutions often fade is not a lack of intent, but the absence of habits that can hold steady once everyday life takes over.

If 2026 is the year you want real, lasting change, the focus needs to shift from short bursts of motivation to health habits that are realistic, repeatable, and kind to your body.

Drawing from insights shared by Harvard Health Publishing, here are seven ways to make health goals finally stick.

1. Choose A Health Goal That Genuinely Motivates You

Harvard Health Publishing notes that goals tied to emotion tend to last longer. Instead of vague aims like “get fit,” think about what truly matters to you. It could be completing a long walk without exhaustion, lowering your blood pressure, or feeling comfortable in your body again. When a goal feels personal, it becomes easier to stay committed.

2. Break Health Goals Into Smaller Daily Actions

Big health goals can feel overwhelming. That is why Harvard Health Publishing recommends breaking them into steps that feel almost too easy. A short walk, a few stretches, or one nutritious meal can build confidence. Small actions done consistently often matter more than dramatic efforts done occasionally.

3. Recognise Why Unhealthy Habits Are Hard To Quit

According to Harvard Health Publishing, many unhealthy behaviours offer immediate comfort. Overeating, smoking, or skipping exercise often meet emotional needs like relaxation or relief from stress. Instead of ignoring this, acknowledge it. Find healthier ways to take breaks, unwind, or reward yourself so you are not fighting against your own needs.

4. Create Accountability Around Your Health Goals

Harvard Health Publishing highlights the role of accountability in sustaining behaviour change. Sharing your goal with a partner, friend, doctor, or even a small online group can make a difference. When others know what you are working toward, you are more likely to stay consistent, especially on difficult days.

5. Reward Progress, Not Just Results

Health improvements happen gradually. Harvard Health Publishing encourages celebrating effort along the way. Acknowledge days when you move your body, eat mindfully, or manage stress better. These small rewards reinforce the habit and prevent burnout caused by waiting only for visible results.

6. Use Setbacks As Learning Moments

Missing workouts or slipping into old habits does not mean failure. Harvard Health Publishing advises viewing setbacks as useful feedback. If a plan feels too demanding, scale it back. If time is an issue, break exercise into shorter sessions. Adjusting your approach makes long-term success more likely.

7. Be Grateful For What You Manage To Do

Perfection is not required for better health. As Harvard Health Publishing reminds us, even small amounts of physical activity or healthier choices benefit the body. Ten minutes of movement is still movement. One balanced meal still nourishes you. Gratitude for effort keeps motivation steady and realistic.

The NHS has released a warning for people who take levothyroxine to manage thyroid conditions. With an estimated 33 million prescriptions issued every year across the UK, levothyroxine is among the most frequently prescribed medicines provided by the NHS.

Levothyroxine is mainly used to treat an underactive thyroid, a condition medically known as hypothyroidism. Depending on a patient’s needs and a GP’s assessment, the medicine is usually prescribed either as a tablet or as a liquid taken by mouth.

What Is Levothyroxine?

The NHS website explains that while most adults and children can safely take levothyroxine, there are specific situations where it may not be recommended. These restrictions are based on a person’s medical history and current health conditions.

People Who May Not Be Able to Take Levothyroxine

According to NHS guidance, levothyroxine may not be suitable if any of the following apply:

1. You have a heart condition such as angina, heart disease, or heart failure
2. You have a condition that affects your adrenal glands
3. You have previously suffered a heart attack
4. You have an overactive thyroid that produces excess thyroid hormone, known as thyrotoxicosis
5. You have diabetes
6. You have had an allergic reaction to levothyroxine or another medicine in the past
7. You have high blood pressure
8. Patients are advised to inform their GP or specialist about any of these conditions before starting treatment.

Levothyroxine: Possible Side Effects to Be Aware Of

Levothyroxine can cause a range of side effects, some of which may require urgent medical attention. Common side effects associated with the medication include:

• Flushing or excessive sweating
• Feeling restless, anxious, or overly energetic
• Difficulty sleeping
• Nausea
• Headaches
• Vomiting
• Shaking or trembling
• Diarrhoea
• Muscle cramps

The NHS notes that this is not a complete list, and other side effects may occur. Patients are advised to read the information leaflet included with their medication for full details.

Levothyroxine: When to Seek Medical Help

Although these side effects can be unpleasant, they are usually mild and do not typically require a hospital visit. If symptoms persist or become troublesome, the NHS recommends speaking to a doctor or pharmacist for advice.

However, certain symptoms should not be ignored. If you notice a fast or irregular heartbeat while taking levothyroxine, you should contact a doctor or call NHS 111 as soon as possible.

More serious symptoms require immediate action. Anyone experiencing chest pain while on levothyroxine is advised to call 999 without delay, as this could signal a medical emergency.

Disclaimer: This article is for general information only and is not a substitute for medical advice. Levothyroxine should be taken only as prescribed by a qualified healthcare professional. Do not start, stop, or change your medication without consulting your doctor. If you experience severe symptoms or a medical emergency, seek immediate medical attention or call emergency services.