A major new systematic review published in the BMJ in March 2025 has taken a deep dive into 56 different treatments for lower back pain — and the results have got people talking.

What Did the Research Find?

The review examined therapies for both acute (short-term) and chronic (long-term) lower back pain. Shockingly, only a handful of treatments were found to offer even slight or small reductions in pain. These included:
• NSAIDs (like ibuprofen)
• Spinal manipulative therapy
• Taping
• Antidepressants
• TRPV1 (capsaicin) therapies

Among the better-performing therapies? Acupuncture.

The authors found that while the overall certainty of evidence for acupuncture was considered “low,” it may lead to moderate reductions in pain for both acute and chronic cases — a better result than most treatments assessed.

Reference:
Cashin AG et al. (2025) “Efficacy of treatments for non-specific low back pain: a systematic review and network meta-analysis.” BMJ, 380:e075191.
Read the full paper here

Acupuncture, Cupping & Heat – A Traditional Combo with Evidence

The same review also highlighted cupping and heat-based treatments as offering additional benefit, with small to moderate reductions in pain. Both of these therapies are regularly used by traditional acupuncturists to enhance the therapeutic effect.

As the British Acupuncture Council (BAcC) noted in their response, acupuncture performed in clinical trials often uses a placebo approach that still stimulates the body — meaning the true effectiveness of real acupuncture could be underestimated.

Read the BAcC response here.

They also point to another landmark study:

Vickers AJ et al. (2018) – an individual patient data meta-analysis of nearly 20,000 participants across 39 high-quality trials, which concluded that acupuncture is more than just placebo and provides clinically relevant pain relief for chronic pain conditions, including back pain.

Reference:
Vickers AJ et al. (2018) “Acupuncture for Chronic Pain: Update of an Individual Patient Data Meta-Analysis.” The Journal of Pain, 19(5), 455–474.
Read the study here

Acupuncture at Joint Health Space

At Joint Health Space in Mansfield, we offer traditional acupuncture delivered by Sally Kennedy, a degree-qualified Acupuncturist and Chartered Physiotherapist with over 20 years of experience in pain management.

Sally regularly combines acupuncture with cupping, moxibustion (heat therapy), and a deep understanding of musculoskeletal pain — exactly the kind of personalised care highlighted in this research.

And remember: acupuncture is already recommended by NICE guidelines for managing chronic primary pain.

Is Acupuncture Right for You?

If you’re struggling with lower back pain and feel like you’ve tried everything, acupuncture could offer a new path forward — naturally, holistically, and with research to support it.

In a world often fixated on weight loss, alternative health approaches like Health at Every Size (HAES) are shifting the focus from weight to overall wellness. HAES promotes healthful habits without making weight the main target. This approach is especially beneficial for individuals who may experience negative effects from traditional weight-focused methods, including those with a history of disordered eating. By emphasizing self-care, HAES and similar non-diet approaches offer a holistic path to better health that doesn’t rely on restrictive diets or calorie counting.

Key Points

1. Benefits of Health at Every Size (HAES)  

   HAES encourages individuals to adopt healthy lifestyle behaviours—such as balanced eating, regular physical activity, and self-compassion—without an emphasis on weight. Evidence suggests that this approach can enhance both physical and mental health. For example, HAES participants often report better self-esteem, lower levels of depression, and improvements in metabolic markers, such as blood pressure and cholesterol levels (Clifford et al., 2015). A study review showed that people who follow HAES principles experienced stable cholesterol levels and an increase in positive health behaviours, regardless of weight changes.

2. When Weight Loss Isn’t Beneficial

   For some, especially those with a history of disordered eating or certain health conditions, weight loss is not the best focus. Caloric restriction and dieting can increase risks of weight cycling (losing and regaining weight), which has been associated with negative health outcomes. Weight-neutral approaches like HAES support individuals in achieving better health by focusing on sustainable, health-promoting behaviors instead. This is particularly valuable for individuals with eating disorders, as it avoids the potential triggers associated with weight loss goals (Ulian et al., 2018).

3. Improving Quality of Life Through Non-Diet Approaches

   Research shows that HAES and other non-diet approaches improve overall quality of life. By prioritising self-care, body respect, and mindfulness, these approaches encourage individuals to develop a positive relationship with food and body image. This shift in perspective can reduce anxiety around eating, promote mental well-being, and enhance long-term adherence to healthful habits, all without the focus on the scale.

Practical Takeaways

For those interested in improving their health without dieting, adopting HAES principles can be a rewarding path. Here are some ways to get started:

– Focus on Nutrition Without Restrictions: Incorporate a variety of nutritious foods that you enjoy, focusing on how food makes you feel rather than on calorie content.

– Engage in Enjoyable Movement: Find physical activities you genuinely enjoy, like dancing, swimming, or yoga, which makes it easier to stay active consistently.

– Practice Body Acceptance: Embrace a mindset of self-acceptance and body respect. Celebrate what your body can do, and focus on overall wellness rather than appearance.

– Seek Support: Connecting with a healthcare provider familiar with HAES can provide additional guidance, especially for those overcoming past dieting or disordered eating behaviours.

Further Reading

– Clifford et al. (2015) Impact of HAES on self-esteem and depression. This study explores how HAES principles contribute to improved mental health and self-esteem, particularly for those with body image concerns.

– Ulian et al. (2018). Systematic review of non-diet approaches. This comprehensive review outlines the benefits of HAES and similar non-diet interventions on physical health, eating habits, and quality of life.

Conclusion

Adopting non-diet approaches like HAES represents a shift towards holistic health, where the focus is on positive lifestyle choices rather than numbers on a scale. This approach can be particularly beneficial for those who have struggled with traditional weight loss goals, offering a pathway to improved physical and mental health through sustainable, healthful behaviours. By emphasising self-acceptance and enjoyable movement, HAES and similar philosophies empower individuals to pursue wellness in a balanced, fulfilling way.

The Ulian et al. (2018) study is a systematic review that explores non-diet approaches, particularly focusing on Health at Every Size (HAES) and similar frameworks. This review evaluates the impact of these approaches on physical health, eating behaviours, and overall quality of life, especially for individuals who may not benefit from or have adverse reactions to weight-focused interventions.

Key Findings and Interpretations

1. Improvement in Physical Health Indicators
   The review found that participants in HAES and similar programs often showed positive changes in various health metrics. These included stable blood pressure, improved lipid profiles (such as reduced LDL cholesterol levels), and favorable blood glucose regulation. Unlike traditional weight-loss methods, the benefits were achieved without emphasis on weight reduction, underscoring that improvements in health do not necessarily require weight loss. This approach benefits individuals who may struggle with weight loss but still want to enhance physical health.
2. Positive Eating Behaviors
   Participants using non-diet approaches exhibited healthier relationships with food. They showed a decrease in disordered eating patterns, such as restrictive dieting, binge eating, and emotional eating. By shifting focus from weight control to intuitive eating—listening to hunger and fullness cues—participants were better able to engage in balanced eating habits without the stress of restriction. This finding supports HAES’s emphasis on nourishing the body based on personal needs rather than external dieting rules.
3. Enhanced Quality of Life and Mental Well-being
   HAES and similar non-diet approaches were associated with notable improvements in mental well-being. Participants reported higher self-esteem, reduced body dissatisfaction, and lower levels of depression and anxiety. By encouraging self-acceptance and focusing on well-being rather than appearance, HAES helps reduce psychological stress associated with body image issues. This finding is significant for individuals at risk of or recovering from disordered eating and those with poor body image, as it provides a path to self-compassion and mental health resilience.
4. Long-term Adherence to Healthful Behaviors
   One key advantage of non-diet approaches highlighted by Ulian et al. is the potential for sustained behaviour changes. Because HAES focuses on enjoyable and sustainable health practices, participants often find it easier to maintain these behaviours over time. Unlike restrictive diets, which can lead to cycles of weight loss and regain, HAES encourages steady, manageable lifestyle changes that contribute to long-term health.

Summary Interpretation

The Ulian et al. (2018) review supports HAES as a promising alternative for promoting health without the need for weight-focused interventions. It suggests that by emphasising self-care, mindful eating, and body respect, individuals can achieve improvements in physical health and mental well-being. This study implies that sustainable health benefits can be achieved outside of traditional dieting, highlighting the importance of a holistic approach to wellness that prioritizes mental health, self-compassion, and physical health equally.

The Clifford et al. (2015) study examines how the Health at Every Size (HAES) approach can positively impact mental health, particularly self-esteem and depression, for individuals struggling with body image concerns. This research sheds light on the psychological benefits of HAES, which advocates for healthful behaviours, body acceptance, and the de-emphasis of weight loss as a primary health goal.

Key Findings and Interpretations

1. Increased Self-Esteem
   Clifford et al. found that HAES interventions were associated with significant improvements in self-esteem among participants. By shifting the focus from weight loss to body acceptance, HAES encourages individuals to value themselves and their bodies irrespective of weight or appearance. This approach provides a positive and affirming perspective, helping individuals develop self-worth that is not tied to societal beauty standards or body size. For participants with body image concerns, HAES served as a means to foster a more compassionate relationship with their bodies, leading to greater self-acceptance and, ultimately, self-esteem.

2. Reduction in Symptoms of Depression
   The study also reported a decrease in depressive symptoms among participants following HAES principles. Traditional weight-focused interventions can contribute to feelings of failure and frustration, especially when weight loss goals are challenging to maintain. HAES, by focusing on self-care and holistic well-being, helps alleviate these pressures, offering an approach that feels more supportive and less critical. By promoting positive mental health practices, such as self-care, intuitive eating, and respect for one’s body, HAES may provide relief from the psychological distress associated with dieting and weight cycling.

3. Positive Impact on Body Image Concerns
   HAES encourages individuals to embrace their natural body size and reject the idea that thinner bodies are inherently healthier or more attractive. This body-affirming message reduces internalized body shame and the need to conform to external appearance ideals, leading to improved body image. For individuals with body image concerns, HAES provides tools to shift their focus from weight loss to appreciating their body’s abilities and functionality. This can reduce the cognitive and emotional strain caused by negative body image, creating a more positive self-view and a healthier overall mindset.

4. Enhanced Mental Health Resilience
   The study suggests that HAES not only improves immediate mental health outcomes but also builds resilience. By learning to value health as a multifaceted concept, participants become less vulnerable to societal pressures around weight and appearance. This resilience can be especially beneficial in environments where body image pressures are high, offering individuals a framework to maintain mental health through a balanced, self-affirming approach.

Summary Interpretation

The Clifford et al. (2015) study highlights HAES as a powerful approach for supporting mental well-being, particularly for those with body image concerns. HAES interventions contribute to improved self-esteem, reduced depression, and a healthier body image by promoting self-acceptance, emotional resilience, and a focus on holistic health rather than weight. For individuals struggling with low self-esteem or depressive symptoms tied to body image, HAES offers a supportive and psychologically enriching alternative to traditional weight-focused programs.

The findings in this review support the growing shift towards more inclusive and supportive health frameworks, especially for those with complex relationships with food and body image. This study provides valuable evidence for anyone considering HAES as a balanced and effective way to pursue overall wellness.

Key Symptoms of PCOS

PCOS symptoms can affect various aspects of health, including reproductive, metabolic, and psychological well-being. Here’s a closer look at each:

– Reproductive Health: Symptoms in this area are usually the most familiar. They include irregular menstrual cycles, difficulty with ovulation (which can lead to fertility challenges), and pregnancy complications. Women with PCOS may experience long cycles, missed periods, or very heavy bleeding when they do menstruate.

– Metabolic Health: In simple terms, metabolic health refers to how our bodies process food into energy. Women with PCOS often have a condition called insulin resistance, meaning the body’s cells don’t respond properly to insulin, a hormone that helps control blood sugar. Over time, this can lead to higher blood sugar levels and a higher risk for type 2 diabetes and cardiovascular disease. Insulin resistance can also make it easier to gain weight, especially around the abdomen, which can be frustrating and challenging to manage.

– Psychological Health: PCOS doesn’t just affect the body—it can also take a toll on mental health. Many women with PCOS experience increased rates of anxiety and depression, often due to hormonal imbalances and the emotional effects of dealing with symptoms like weight gain, acne, and hair loss.

– Hyperandrogenism: This term refers to an excess of male hormones (androgens) in the body. For women with PCOS, higher levels of androgens can lead to acne, excessive hair growth (called hirsutism), particularly on the face, chest, and back, and hair thinning on the scalp. These physical symptoms can be distressing and may impact self-esteem.

Why It Matters

PCOS impacts both physical and emotional health, often affecting quality of life. It can disrupt daily activities due to its physical symptoms and contribute to mental health challenges. Research suggests that these impacts are long-lasting, making effective management essential (Diamanti-Kandarakis & Papavassiliou, 2006).

PCOS is also associated with long-term health risks, including type 2 diabetes, heart disease, and obesity. Addressing PCOS involves not just treating symptoms but also managing these associated health risks.

What to Do if You’re Experiencing PCOS Symptoms

If you recognise any of these symptoms, such as irregular periods, unexplained weight gain, acne, or excess hair growth, it’s essential to consult a healthcare provider. Here are steps to take:

1. Seek a Diagnosis: A doctor may conduct blood tests to check hormone levels and perform an ultrasound to examine the ovaries. The diagnosis of PCOS often relies on the presence of multiple symptoms.

2. Consider Lifestyle Changes: Regular exercise and a balanced diet can help manage weight and improve insulin sensitivity, which is beneficial for metabolic health. Aim for whole foods, lean proteins, fibre-rich carbohydrates, and healthy fats.

3. Mental Health Support: If you’re experiencing anxiety or depression, speaking with a mental health professional can help. Support groups or counselling can be beneficial, as they address both the emotional and physical aspects of PCOS.

4. Discuss Treatment Options: Medications are available to help manage specific symptoms, such as hormonal contraceptives for regulating periods, anti-androgens for managing hair growth, and medications to improve insulin sensitivity.

Further Reading

– Diamanti-Kandarakis, E., & Papavassiliou, A. G. (2006) Endocrinopathy of unknown etiology.  

– Alvarez-Blasco, F. et al. (2006). Prevalence and characteristics in overweight women with PCOS.

Evidence Review

Let’s have a look into the science behind organic foods and see what studies reveal about their nutritional and health advantages.

Nutrient Content and Antioxidants: Does Organic Really Offer More?

One often-cited reason for choosing organic foods is their purportedly higher nutrient content. A notable study by Baranski et al. (2014) analysed a variety of organic and non-organic crops, reporting that organic produce might contain slightly higher levels of antioxidants. Antioxidants are beneficial as they combat oxidative stress, which can contribute to chronic diseases. However, the increased antioxidant levels in organic foods were marginal, and researchers noted that this difference has limited clinical significance.

 In other words, while organic produce may offer a small boost in antioxidants, it’s unlikely to provide any significant health benefit. The boost is often too minor to impact overall health outcomes, making it more of a “nice-to-have” than a game-changer when compared to conventionally grown produce.

Health Outcomes: Do Organic Eaters Really Experience Better Health?

When it comes to actual health outcomes, evidence supporting organic food superiority is sparse. A comprehensive study by Smith-Spangler et al. (2012) compared the health impacts on people who consumed organic versus non-organic foods, assessing conditions such as eczema, wheezing, and allergic sensitization. Their findings revealed no significant difference in health outcomes between the two groups. Whether people ate organic or conventional foods, their health indicators remained largely the same. This study strongly suggests that, despite the belief that organic foods contribute to better health, the scientific evidence does not support this claim.

Pesticide Exposure: Are Organic Foods Really Safer?

One valid argument in favour of organic foods is their lower pesticide residue levels. A study conducted by Dangour et al. (2010) showed that organic foods typically contain about 30% less pesticide residue than conventional foods. Additionally, consumers of organic foods exhibited lower urinary pesticide levels, a sign of reduced exposure. However, it’s important to note that pesticide levels in both organic and non-organic foods are generally within the safe limits set by regulatory bodies. In essence, while organic foods may expose consumers to fewer pesticides, conventional foods are still safe for consumption due to strict regulatory standards.

 Another benefit associated with organic meat, particularly chicken and pork, is the reduced likelihood of antibiotic-resistant bacteria. Organic meat is about one-third less likely to contain these resistant strains than conventionally raised meat, which may be relevant for those particularly concerned about antibiotic resistance. However, the bacteria that cause foodborne illnesses are present in both organic and conventional meats, meaning organic does not guarantee freedom from potential pathogens.

Practical Takeaway

The notion that organic foods are unequivocally healthier or safer than conventional foods is, in many ways, overblown. While there are minor differences—like slightly higher antioxidant levels and lower pesticide residues—these variations are often too small to make a noticeable impact on health. Organic foods offer a bit of reassurance for those wanting to limit their pesticide exposure or reduce their intake of antibiotic-resistant bacteria, but they provide minimal nutritional advantage over conventionally grown foods.

Ultimately, the choice to go organic is a personal one. If avoiding pesticides and supporting sustainable farming practices is a priority, then organic foods might be worth the investment. However, for those focused primarily on nutrition, a well-rounded diet with plenty of fruits, vegetables, whole grains, and lean proteins—organic or not—is likely to deliver all the health benefits they need. Organic foods are an option, not a necessity, for a healthy diet.

 In Conclusion

In the quest for optimal health, organic foods aren’t a magic bullet. They offer some unique benefits but fall short of the superiority often attributed to them. Whether you opt for organic or conventional, the most important choice is to consume a balanced, nutrient-rich diet that supports your overall well-being.

What is Creatine, and Why is it Important?

Creatine is a naturally occurring compound found in small amounts in certain foods like meat and fish, and it’s stored primarily in muscles and the brain. It helps supply energy to cells, especially during high-intensity activities. However, it turns out women naturally have lower creatine stores than men, making it an even more crucial nutrient for females. Supplementing with creatine is shown to help replenish these stores, supporting muscle function, cognitive health, and even mood regulation.

The Benefits of Creatine for Women: From Young Adult to Menopause

1. Pre-Menopausal Women: Boosting Strength and Exercise Performance

Research shows that pre-menopausal women who use creatine can see improvements in muscle strength, endurance, and recovery. This is partly due to creatine’s ability to replenish cellular energy faster, allowing muscles to perform better and recover more quickly. Whether you’re training for a 5K, hitting the weights, or simply looking to enhance your daily energy levels, creatine supplementation can be an effective, low-risk way to support your fitness and wellness goals.

Tip for Pre-Menopausal Women: Take creatine in small, consistent doses rather than loading with high amounts to avoid potential water retention and enjoy the performance benefits without extra weight gain.

2. During Pregnancy: Supporting Mother and Baby

Although more research is needed in human studies, early data from animal studies suggests that creatine may help with cellular energy during pregnancy, especially as the metabolic demands on the mother increase. Lower creatine stores during pregnancy have even been linked to low birth weights and pre-term births. While creatine supplementation during pregnancy is still being researched, these findings indicate it may offer valuable benefits.

Tip for Pregnant Women: Speak with your healthcare provider about creatine, as they can guide you on safe supplementation based on your health profile.

3. Post-Menopausal Women: Strength, Bone Density, and Quality of Life

Post-menopausal women face unique challenges due to decreasing oestrogen levels, which can lead to muscle loss, weaker bones, and reduced physical function. Creatine has shown promise here as well; studies find that creatine can help maintain muscle strength, support bone density, and enhance quality of life. When paired with resistance training, creatine supplementation may amplify these benefits, helping to counteract age-related muscle and bone loss.

Tip for Post-Menopausal Women: A high-dose creatine regimen combined with strength training may help maximize bone and muscle health benefits.

Beyond Physical Health: Creatine’s Surprising Effects on Mood and Cognition

One of the most exciting aspects of creatine supplementation is its potential to boost mental health and cognitive function. Women are more prone to depression, with hormonal changes during menstruation, pregnancy, and menopause influencing brain chemistry. Studies suggest that creatine helps restore energy balance in the brain, potentially reducing depressive symptoms and improving mood. Some clinical research even shows that creatine can enhance the effects of traditional antidepressants, helping them to work faster and more effectively.

Additionally, creatine is known to support cognitive function, particularly under mental stress or sleep deprivation—both scenarios many women can relate to, whether due to busy schedules, motherhood, or menopausal sleep disturbances.

Tip for Cognitive Health: For optimal brain benefits, try a higher loading dose of creatine (15-20 grams daily) for about a week, then switch to a maintenance dose of 5 grams daily.

How to Use Creatine: Effective Dosing Strategies

For muscle and performance benefits, you can take 3-5 grams of creatine daily. But if you’re aiming for brain health and cognitive benefits, a higher initial dose (15-20 grams daily for 5-7 days) followed by 5-10 grams daily is ideal for brain saturation. Remember, taking creatine with a meal or protein can help improve absorption, making it easier for your body to use.

Final Thoughts: Why Creatine Might Be the Perfect Supplement for Women’s Health

Creatine supplementation offers a versatile, low-risk solution for women looking to enhance their physical and mental well-being throughout life’s stages. From muscle performance to mental clarity and mood stability, creatine’s potential benefits make it a powerful supplement that goes far beyond the gym. While it’s always wise to consult with a healthcare provider before starting any new supplement, creatine could very well be the hidden key to enhancing women’s health at every age.

So, whether you’re a young athlete, an expectant mother, or navigating post-menopausal changes, consider adding creatine to your wellness routine. It’s time we look at creatine as a women’s health ally—not just a performance enhancer!