St Mary Cray Practice

St Mary Cray Practice NHS GP Practice, boundary applies, anyone living within the boundary can register to be a patient

16/06/2026

Prolonged sitting puts you at risk of long term health conditions such as diabetes, heart disease, stroke, dementia and obesity.

These effects may not be reversed by exercising at the end of the day.

The effects of too much sitting are hard to undo with exercise. Even if you work out 7 hours a week — far more than the suggested 2-3 hours — you can’t reverse the effects of sitting 7 hours at a time.
Don’t undo all that hard work at the gym by hitting the couch for the rest of the day. Keep moving!
Break up sitting time by moving around every so often - hourly if possible. Try standing while making calls, calf raises, squats, standing desks

14/06/2026

A new one off meningitis B vaccine programme has been introduced in response to the recent outbreak.

Eligible students will receive 2 doses.
The 2 doses should be one month apart.
Protection begins 2 weeks after the last dose.
This is why it is best started end of July to give protection in time for the start of first year of university.

Who is eligible for this vaccine?
* young people currently in school Year 13 in England and Wales (born between 1 September 2007 and 31 August 2008), in year S6 in Scotland (born between 01 March 2008 and 28 February 2009) and in year 14 in Northern Ireland born between 02 July 2007 and 01 July 2008 

* all undergraduate freshers who turn 25 after 31 December 2026 who will be attending university for the first time in autumn 2026 

* anyone who turns 25 after 31 December 2026 and who will be living in further education accommodation or halls of residence for the first time in autumn 2026 

This includes international students who may not arrive in the UK until September. The programme is available in England, Scotland, Wales and Northern Ireland, as well as in Crown Dependencies. 

Where and when can people get vaccinated? 
In England, vaccines will be available at community pharmacies (subject to ongoing consultation with Community Pharmacy England). The programme starts in July 2026, giving eligible people time to complete both doses before cases typically rise in the autumn. Students in the age group for Year 13 will be contacted by the NHS and sent a link through which they can book a pharmacy appointment to get the vaccine. University and residential further education students who are eligible will be able to arrange a vaccination via walk-in at participating pharmacy. 
Anyone who is eligible is encouraged to get both doses of the vaccine as soon as they can. You should also make sure you are up to date with your other vaccines. All those who are eligible can continue to get first doses until 31 December 2026; they can get their second dose up to 31 March 2027. 

12/06/2026

Zinc shortens cold by 33%

However most lozenges don’t release free zinc ions

Zinc lozenge only works if it releases free zinc ion in the mouth

👉🏽Start within 24 hours if symptoms
👉🏽More than 75mg/day of elemental zinc (no more than 207mg)

👉🏽⚠️ Avoid lozenges with citric acid, tartaric acid, sorbitol or mannitol (they block release of free zinc ions)

👉🏽Free zinc ion physically blocks virus from entering cells and slows down replication

👉🏽Zinc acetate and zinc gluconate equally effective

Proposed mechanism of action
* Inhibition of viral attachment
* Zinc ions may bind to ICAM‑1 receptors on nasal epithelial cells and rhinovirus capsid → impairs viral entry
* Inhibition of viral replication
* In vitro studies show zinc can:
* impair viral capsid formation
* inhibit replication of rhinovirus and other respiratory viruses
* Immunomodulatory effects
* Enhances interferon production and reduces inflammatory mediators

Interpretation (clinically relevant):
* Strong biological plausibility for direct antiviral effect against rhinovirus
* However, these effects are local and concentration-dependent (important for lozenge vs oral tablet differences)

Experimental human rhinovirus challenge studies
These are particularly important (high internal validity).
Key findings:
A) Rhinovirus inoculation trials (BMJ Open meta-analysis)
* Zinc did NOT PREVENT clinical colds after experimental rhinovirus exposure

B) Early controlled challenge study (MRC Common Cold Unit)
* Zinc gluconate lozenges:
* Reduced symptom severity scores vs placebo after rhinovirus inoculation
* Benefit seen particularly early in illness course

Clinical trials (natural infections, largely rhinovirus-driven)
Most “common cold” RCTs include rhinovirus (≈50% of cases), though not always confirmed.
A) Systematic reviews & meta-analyses
BMJ Open (28 RCTs, n=5446)
* Zinc:
* Shortened symptom duration by 33%
* Reduced proportion symptomatic at day 7

09/06/2026

Fill the online form in as early as possible, we are unlikely to have emergency slots later in the day

Please answer phones especially if you are unwell and need the appointment same day, we have trouble contacting patients to book them in 😊

09/06/2026

Symptoms suggestive of lung cancer:
Cough
Fatigue
Shortness of breath
Chest pain
Weight loss
Loss of appetite
Recurrent chest infections
Nail changes (clubbing)
Enlarged glands

07/06/2026

Deadlift is a full-body strength move that builds muscle, supports bone density, and improves functional movement for daily tasks. It targets glutes, hamstrings, lower back, upper back, core, and arms when performed with proper form

1. Walk towards a bar until the middle of your feet are beneath it, feet shoulder width apart
2. The deadlift is a hinge movement. So with soft knees, push your hips back, imagine shutting a car door with your bum as you reach your hands towards the bar. Your knees will bend in order to maintain a relatively flat back, but try to keep your shins vertical and not let your knees pass too far over the bar.
3. Your shoulders should be over the bar with the middle of your feet underneath, arms straight and hips down low.
4. Keeping your back and head in line, imagine squeezing two satsumas in your arm pits to create tension through your torso. Keeping your arms straight, grip the bar and pull your hips down, receiving the weight of the bar in a strong, tense position before we start lifting.
5. Take a deep breath, filling your trunk and bracing your core. Drive your feet into the floor and push the ground away aggressively while keeping the bar close. Don’t let your hips shoot up too quickly, your hips and knees should extend at the same time. Keep those arms straight, avoid trying to lift the weight with your arms, think of them as hooks.
6. At the top of the lift, bring your hips right through so you’re standing upright, but avoid leaning back too far.
7. Slowly reverse the movement to lower the weight to the ground, keeping your focus and avoiding just dropping the bar. Work the movement both ways with full focus to build strength and swerve injury. Once the weight is on the ground, start again from step one. Remember we’re learning how to deadlift, so no bouncing!

https://www.menshealth.com/uk/how-tos/a748582/how-to-deadlift/ -to-deadlift-7-simple-steps

05/06/2026

HbA1C is usually checked at the NHS health check or if a clinician is suspecting diabetes.
When it is high, it may not cause any symptoms, especially at a prediabetic level.
It is usually found raised ‘incidentally’.

Lifestyle changes made when someone is prediabetic can prevent progression to diabetes.
It can also reverse early diabetes.

When someone is diabetic we measure HbA1C to assess control and response to treatment.

HbA1c is not reliable when conditions alter red blood cell lifespan, structure, or turnover, such as anemia, hemoglobin variants, kidney disease, or pregnancy, which can lead to falsely high or low readings. These inaccuracies mean that HbA1c may not accurately reflect true average blood glucose levels.

Falsely high:
Iron deficiency anaemia
B12 or folate deficiency
Splenectomy
Chronic kidney disease

Falsely low:
Haemolytic anaemia
Recent blood transfusion
Sickle cell disease

04/06/2026

Our practice staff have been updated on current guidance on Basic life Support.

There have been quite a few changes since our last update.
Did you know since October 2025 the position of the defib pads have changed?

Would you know what to do if someone was choking? This is such an important skill to have as your prompt action can save lives without having to rely on paramedics to arrive. It is worth attending a training session. The resuscitation council have useful resources.

03/06/2026

SEEK MEDICAL ADIVCE BEFORE HIGH INTENSITY EXERCISES
BUILD UP SLOWLY IF NEW TO EXERCISE

Cardiovascular disease is still the biggest cause of mortality.
This includes high blood pressure, stroke, heart disease (blocked arteries), heart failure (inefficient pumping).

VO2 max measures the amount of oxygen your heart can pump during intense exercise.
It is a powerful predictor of longevity.

There is high quality evidence that High Intensity Interval Training improves VO2 max in all people - young, old, healthy and in those living with obesity.
Also improves mental health, metabolic health, reduces cholesterol and helps fat loss.

When you exercise at high intensity (85-95%), the heart fills completely with blood before pumping, over time the heart restructures and becomes more elastic and effective.

Rough guide of calculating Max heart rate - 220-age. This may be less accurate as you age. Medications (like beta blockers) will also affect maximum heart rate

Example:
⭐️If max heart rate is 180
⭐️Aim for 150-170 during high intensity (depending on fitness level)
(If you’re able to talk, increase intensity)

⭐️Aim for heart rate 120 for the 3 min rest periods

4min high intensity
3min rest
Repeat x 4

Address

322 High Street, St Mary Cray
Orpington

Opening Hours

Monday 8am - 6:30pm
Tuesday 8am - 6:30pm
Wednesday 8am - 6:30pm
Thursday 8am - 6:30pm
Friday 8am - 6:30pm

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