Nuts are among the most nutrient-rich foods available, offering an excellent combination of unsaturated fats, plant protein, fibre, vitamins, minerals and antioxidant compounds. 

Regular nut consumption has been associated with improved cardiovascular health, better cholesterol balance, enhanced blood sugar regulation, reduced inflammation and support for healthy ageing. 

When eaten in appropriate portions as part of a balanced diet, nuts can be a valuable daily addition to support both physical and cognitive health. 

Below is a more detailed overview of the individual benefits of some of the most popular nut varieties. 

Almond Nut 

Almonds are among the most extensively studied nuts and are especially rich in vitamin E, fibre, calcium and magnesium. 

They may support healthy skin, cholesterol reduction, digestive health and improved blood sugar control. 

Their fibre and protein combination helps slow glucose absorption and promotes fullness, making almonds a useful snack for those aiming to manage weight or stabilise energy levels. 

Almonds also contribute calcium for bone health, particularly helpful for those consuming less dairy. 

Brazil Nut 

Brazil nuts are best known for being one of the richest natural dietary sources of selenium, a trace mineral essential for thyroid hormone metabolism, immune defence and antioxidant protection. 

Adequate selenium intake may help protect cells from oxidative damage and support normal thyroid gland function. 

Because they are so concentrated in selenium, just one to two Brazil nuts daily is usually sufficient. 

Excessive intake over time can lead to selenium overload, so moderation is particularly important. 

Brazil nuts also provide healthy fats, magnesium and protein. 

Cashew Nut 

Cashews are particularly rich in magnesium, copper, zinc and iron. 

These minerals play essential roles in bone health, immunity, collagen production, oxygen transport and energy release. 

Cashews also contain healthy unsaturated fats and plant protein, making them useful for heart health and satiety. 

Chestnut 

Chestnuts differ from most nuts because they are lower in fat and higher in complex carbohydrates. 

This makes them a useful natural energy source, particularly during colder months or before physical activity. 

They are also a source of fibre, potassium and vitamin C, an unusual feature among nuts. Potassium supports healthy blood pressure, fibre benefits digestive health, and vitamin C contributes to immune defence and collagen production. 

Hazelnut 

Hazelnuts are rich in vitamin E, an important antioxidant that helps protect skin cells, blood vessels and tissues from oxidative stress. 

They are also high in monounsaturated fats, which may support healthy cholesterol levels and reduce cardiovascular risk when replacing saturated fats. 

Hazelnuts provide folate, magnesium and manganese, which contribute to nervous system function, red blood cell production and bone health. 

Their fibre content also supports digestive wellness and may help regulate appetite. 

Macadamia Nut 

Macadamia nuts are rich in monounsaturated fats, particularly oleic acid, which may support healthy cholesterol levels and cardiovascular wellbeing. 

They are naturally lower in omega-6 fats than many other nuts, making them attractive within anti-inflammatory dietary patterns. 

They also provide manganese, copper and thiamine (vitamin B1), nutrients important for metabolism, connective tissue health and nervous system function. 

Monkey Nut 

Monkey nuts are simply peanuts still in their shell. Nutritionally, they offer the same benefits as peanuts: plant protein, unsaturated fats, fibre, magnesium and B vitamins. 

One additional advantage is behavioural rather than nutritional, the act of shelling the nuts often slows eating speed and encourages more mindful snacking, which may help portion control. 

They can therefore be a healthier snack alternative to ultra-processed savoury foods. 

Pecan Nut 

Pecan nuts are rich in monounsaturated fats, particularly oleic acid, which is known to support heart health by helping reduce LDL cholesterol. 

They are also one of the most antioxidant-rich tree nuts, containing polyphenols, vitamin E and flavonoids that may help protect the body from oxidative stress, a process linked with ageing and chronic disease. 

Pecans also provide manganese, zinc and magnesium, which support metabolism, bone health and immune function. Their fibre content contributes to digestive health and may help improve satiety, supporting healthy weight management when consumed in moderation. 

Pine Nut 

Pine nuts are small but highly nutritious seeds rich in monounsaturated fats, magnesium, zinc and vitamin E. 

These nutrients support heart health, nerve function and antioxidant protection. 

Magnesium is particularly important for muscle relaxation, blood pressure regulation and sleep quality. 

Pine nuts also contain pinolenic acid, which may help stimulate hormones linked to satiety, potentially supporting appetite regulation. 

Their iron and zinc content also contributes to immune health and energy production. 

Pistachio 

Pistachio nuts are among the lower-calorie nuts and provide a beneficial balance of protein, fibre and healthy fats, making them particularly helpful for appetite control and sustained energy release. 

Research suggests pistachios may support healthy cholesterol levels and blood pressure due to their potassium, plant sterols and unsaturated fat content. 

They are also rich in lutein and zeaxanthin, carotenoids that help protect the eyes from age-related macular degeneration. 

Their vitamin B6 content supports nervous system health, immune function and red blood cell formation. 

Walnut 

Walnuts are nutritionally unique because they are particularly rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid associated with heart and brain health. 

Omega-3 fats may help reduce inflammation, improve vascular function and support healthy cholesterol levels. 

Walnuts also contain polyphenols and antioxidants that may protect brain cells from age-related decline. 

Some studies suggest regular walnut consumption may support memory, concentration and mood. 

Their combination of protein, fibre and healthy fats also makes them highly satisfying. 

Using Your Nut 

In today’s fast-paced world, it is easy to underestimate how much power everyday food choices have over long-term health. Small, consistent decisions such as choosing nutrient-rich snacks, reducing ultra-processed foods and building a balanced diet can significantly influence energy levels, heart health, weight management and future disease risk. Nuts are a simple example of how natural foods can deliver exceptional nutritional value in every handful. 

At Dr Sophia Khalique Associates, we believe prevention is one of the most valuable forms of healthcare. By taking control of your nutrition today, you can actively shape your health for tomorrow. 

With personalised nutritional guidance, we help patients make informed, sustainable lifestyle choices that support lasting wellbeing, vitality and confidence at every stage of life 

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Each year, the streets of London transform into a powerful display of endurance, resilience, and community spirit during the London Marathon. 

While elite athletes pursue exceptional performances, the event also highlights a far more universal truth: meaningful health benefits can begin with something as simple as a daily walk. 

The Marathon is not solely about elite performance, it is a celebration of personal milestones. For many participants, completing the race begins with small, consistent steps taken months earlier. 

At Dr Sophia Khalique Associates, we regularly advise patients that optimal health is not defined by extremes, but by consistency. Running, jogging, and walking all offer evidence-based benefits that extend far beyond physical fitness. 

The Cardiovascular Advantage 

Aerobic activity, whether running or brisk walking, plays a central role in cardiovascular health. Regular exercise strengthens the heart muscle, improves circulation, and enhances vascular function. 

Even modest activity has measurable effects. Studies show that as little as 5 –10 minutes of running per day can significantly reduce the risk of cardiovascular disease and premature mortality. 

Walking is equally valuable. Increasing daily step count and walking intensity has been linked to reduced risks of heart attack, stroke, and heart failure, with incremental benefits seen even with small increases in activity. 

Weight Management and Metabolic Health 

Both running and walking support metabolic function and weight control. Regular aerobic exercise improves insulin sensitivity, lowers blood pressure, and helps regulate cholesterol levels. 

Importantly, evidence shows that walking and running can deliver comparable reductions in risks of hypertension, diabetes, and high cholesterol when energy expenditure is similar. 

For many patients, particularly those with demanding professional schedules, walking offers a practical and sustainable entry point into improving metabolic health. 

Mental Wellbeing and Stress Reduction 

The psychological benefits of movement are equally compelling. Aerobic exercise has been shown to reduce stress, improve mood, and alleviate symptoms of anxiety and depression. 

From a clinical perspective, we often observe that patients who incorporate regular walking or jogging into their routine report improved sleep, enhanced focus, and greater emotional resilience. The rhythmic, repetitive nature of these activities, particularly in outdoor settings, can have a profoundly restorative effect. 

Musculoskeletal Strength and Longevity 

Weight-bearing exercise, including walking and running, is essential for maintaining bone density, joint health, and muscle strength. Regular activity improves overall physical function and reduces the risk of age-related decline. 

Walking, in particular, provides a low-impact alternative that increases heart rate and blood flow while placing minimal strain on joints, making it suitable across all age groups and fitness.

A Personalised Approach to Movement 

The message behind the London Marathon is simple yet powerful, movement is medicine. Regular physical activity improves cardiovascular health, supports mental wellbeing, and enhances longevity 

At Dr Sophia Khalique Associates, we emphasise tailored, medically informed exercise plans. While the benefits of movement are clear, the appropriate intensity and frequency should always reflect individual health status, medical history, and personal goals. 

For some, this may mean structured running programmes, for others, a commitment to daily walking. Both approaches, when applied consistently, offer substantial and lasting benefits. 

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Giving gifts alters brain chemistry through the reward centre releasing neurotransmitters – a psychological response called ‘helpers high’.  This means that you benefit from chocolate at Easter, even if you don’t eat any.

As with most things in life, moderation is key. Excess can soon turn positive feelings into negative ones, and this is particularly true with chocolate.  There are proven health benefits from eating approximately 50g per day, specifically 70-85% cocoa solids. Exceeding this amount can negatively affect health.

The Benefits of (Dark) Chocolate

Generally, the higher the cocoa percentage, the better dark chocolate is for you. As well as consisting of mostly heart-healthy fats, it is a source of fibre, iron, magnesium and antioxidants, which can help reduce the risk of developing some diseases. These benefits include:

• Lowering ‘non-beneficial’ LDL cholesterol

• Preventing cell damage

• Protecting against arterial stiffness, which can increase stroke and heart attack risk

• Improving blood glucose management

• Boosting brain health

A Word of Caution

Even quality chocolate with a high percentage of cocoa solids can negatively impact health if eaten in excess. It may also impact sleep if you are sensitive to stimulants, particularly in the evening.

The high sugar and fat content can cause:

• Weight gain

• Energy spikes followed by fatigue

• Increased risk of metabolic conditions

• Tooth decay, particularly when consumed throughout the day

• Digestive discomfort

Health, Enjoyment and Perspective

Occasional indulgence is not only normal, but important. Eating well for most of the time heightens our enjoyment and appreciation of the foods and treats we enjoy less frequently.

At Dr Sophia Khalique Associates, we champion a sophisticated, preventative approach to health that embraces clinical integrity and the art of living well.

True wellbeing is not defined by restriction, but by balance. Occasional indulgence, when thoughtfully chosen, forms part of a sustainable and considered lifestyle, where long-term health is shaped by thoughtful daily choices, not by isolated moments.

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Every year on St. Patrick’s Day, people around the world celebrate Irish culture with music, laughter, good company, and of course, food and drink. 

One of the most enduring traditions is enjoying a pint of Guinness – or two – often paired with oysters. This combination has long been associated with Irish pubs and coastal dining, with the creamy stout and the briny richness of oysters complementing each other perfectly. 

While the pairing is steeped in tradition and taste, it also raises a common question often repeated in pubs today: 

Is Guinness really good for you? 

Guinness is an alcoholic drink, and as such, alcohol is classified as a toxic substance (a poison). The type of alcohol found in drinks is ethanol, which is psychoactive and biologically toxic. The key difference between a ‘poison’ and a ‘drink’ is largely the dose. 

Over the years, various health claims – both substantiated and mythical – have been associated with Guinness. Much of this reputation stems from the brand’s famous advertising slogan, suggesting that ‘Guinness is good for you.’ However, it’s worth remembering that this messaging originated in an era when smoking was also promoted as part of a healthy lifestyle. 

Does Guinness contain some beneficial compounds? Technically, yes. It contains small amounts of antioxidants derived from roasted barley and tends to have a slightly lower alcohol content than many craft beers. But these benefits exist in almost meaningless quantities. In the same way that low-tar cigarettes are considered ‘better’ than unfiltered ones, being healthier does not necessarily mean healthy. 

Like most things in life, moderation is key. The occasional pint or two shared with friends is unlikely to do any harm. In fact, there is scientific evidence to show that socialising increases longevity, strengthens the immune system and may reduce the risks of conditions like heart disease, stroke and dementia. 

The real nutritional star: Oysters

When it comes to oysters, however, the story is very different. 

They are one of the most nutrient-dense foods available – despite being small and delicate, they are packed with essential vitamins and minerals that support overall health. A typical serving of approximately six medium oysters is a rich source of zinc, iron, selenium, iodine and vitamins B12 and D, while remaining relatively low in calories. They are also a good source of protein. 

Key nutrients include: 

Zinc: Oysters are the single richest natural food source of zinc, essential for immune function, wound healing, hormone production, and DNA synthesis. 

Iron: Supports oxygen transport in the blood and helps prevent anaemia and fatigue. 

Selenium: supports immune function, thyroid health, protection against cancer and heart disease and other aspects of health through its antioxidant activity. 

Vitamin B12: essential for nerve health, brain function, and red blood cell formation. 

Omega-3 fatty acids: essential for many aspects of health, both physical and mental, including the heart and brain. 

High-quality protein: Contains all eight essential amino acids, which are the basic units from which proteins are made. 

One reason oysters stand out nutritionally is their exceptional nutrient-to-calorie ratio. 

A typical serving provides about: 

• 50-70 calories 
• 7-8g protein 
• More than 500-1000% of daily zinc needs 
• More than 100% of daily vitamin B12 

That combination, very high micronutrients with very low calories, is what defines a nutrient-dense food. 

A celebration of balance 

So, while that pint of Guinness may be more about enjoyment and tradition than health benefits, the oysters on the plate bring genuine nutritional value to the celebration. 

Perhaps that’s the real beauty of the St Patrick’s Day pairing – a balance between indulgence and nourishment. A creamy stout for the pleasure of the moment, and a plate of oysters delivering a plentiful dose of nutrients from the sea. 

Enjoy the tradition, savour the flavour, and remember, as always, moderation is the key to keeping celebrations both joyful and healthy. 

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The photo above, is of my daughter, Miffy and me. It captures something that feels especially fitting for International Women’s Day: the way women stand beside one another, support each other and pass strength from one generation to the next.

It’s also a moment to talk about something that affects us all: women’s health.

While these conversations centre on women, they matter to partners, families and friends too. When women are better supported, informed and listened to, the benefits extend far beyond the individual.

At Dr Sophia Khalique Associates, we believe that empowering women begins with access to informed, personalised and proactive healthcare.

Women’s Health: More Than Just One Day

International Women’s Day, reminds us that health equity remains a vital part of gender equality. Women often balance careers, families and caregiving responsibilities, sometimes placing their own wellbeing last.

We encourage every woman to prioritise her health not just this week, but all year round.

Preventative Health Screening

Routine screening saves lives. Depending on your age and risk factors, this may include:

– Cervical screening (smear tests)
– Breast examinations and mammograms
– Blood pressure and cholesterol checks
– Diabetes screening
– Bone health assessmentsHeart Health

Heart Health

Cardiovascular disease is often perceived as a male issue, yet it remains one of the leading causes of death in women worldwide.

Symptoms can be more subtle in women. Preventative assessments and lifestyle guidance are key and we’re here to help you reduce long-term risk.

Hormonal & Reproductive Health

From first periods through pregnancy, perimenopause and menopause, hormonal health can significantly affect quality of life.

We provide support for:

– Fertility planning
– Perimenopause and menopause care
– HRT discussions tailored to your individual risk profile

Mental Wellbeing

Women are statistically more likely to experience anxiety, depression and burnout — particularly when juggling multiple responsibilities.

If you’re struggling with mood, sleep, stress or emotional overwhelm, please know that confidential support is available. Early intervention makes a meaningful difference.

This International Women’s Day, we encourage you to:

– Book that appointment you’ve been postponing
– Discuss symptoms you’ve been unsure about
– Ask questions about your long-term health
– Support a woman in your life to seek care

If you would like to schedule a health review or discuss any aspect of your wellbeing, please contact our office team or book online.

#IWD2026 #GiveToGain

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I continue to feel privileged to do work that I love and to care for such a remarkable community of patients. Together with Dr Bob Sangar and Dr Mohammad Tamimi, our practice has continued to grow and evolve, strengthening our commitment to personalised, preventative, and compassionate care.

We look forward to serving you in 2026 and the years beyond.

New Year, New Me

The New Year traditionally brings resolutions, many of which consistently focus on health and wellbeing, eating better, exercising more, losing weight, drinking less, and improving mental health.

As a result, January sees an annual surge in gym memberships and fitness initiatives. However, motivation often wanes by February, highlighting how challenging it can be to sustain the initial “New Year, New Me” momentum.

Our Preventative Health Assessments provide the ideal foundation for prioritising your health in the year ahead. Tailored to your age, sex, and individual risk factors, these assessments enable early identification of potential concerns such as heart disease, cancer, inflammatory conditions, and vitamin and mineral deficiencies – offering the best opportunity for timely treatment and prevention.

To schedule a January consultation and discuss which assessments are most suitable for you, please call 020 7935 4357 or email office@drsophiakhalique.com.

Advancing Health. Extending Life.

I am delighted to announce our new standalone longevity practice, sykle.life. Launching early next year, sykle.life is an initiative dedicated to personalised medical and lifestyle solutions, helping individuals achieve longer, healthier lives.

Longevity means different things to different people, recovering from illness, reducing the risk of future disease, or simply living life fully and well, free from unnecessary suffering. At its core, longevity is about empowerment, combining established pillars of health such as diet, exercise, sleep, stress management, and social connection with cutting-edge medical science.

Drawing on our extensive expertise in advanced science, medical innovation, and lifestyle optimisation, sykle.life will offer a comprehensive suite of services designed to guide each individual on their longevity journey.

Sign up to get notified before we go live.

Continuing Our Support of the Syrian Refugee Relief Fund (SRRF)

While Christmas is traditionally a time of giving, the needs of those less fortunate extend far beyond the festive season.

Over the past 12 months, the practice has continued, and expanded, its support of the SRRF. The charity focuses on restoring access to education for child refugees in eastern Syria, providing essential care to orphaned refugees in northern Syria, and supporting disabled children in neighbouring Turkey – communities profoundly affected by ongoing conflict.

Our header image, Rainbow, by Sarah Al-Katib, age 8, a student at Mahmoudli Camp Primary School in Syria, is part of the SRRF’s Gallery of Hope fundraising initiative.

“I drew the rain and lightning and then added a rainbow after the storm because it always reminds me that hope never disappears – that something beautiful comes after every storm. Rainbows make me feel happy.”

See the full gallery and find out more about SRRF’s work here.

Festive Opening Hours

The practice will close at 1:00 p.m. on Christmas Eve and 5:00 p.m. New Year’s Eve. On all other working days throughout the holiday period, we will remain open and operate normal hours.

Out-of-hours emergency contact (registered patients only): 07825 307540

Wishing all our wonderful patients a peaceful, healthy festive season and a fantastic start to 2026.

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The gut microbiome, trillions of bacteria, viruses, and fungi living in your gut, is now recognised as one of the body’s most dynamic organs. Once seen purely as a digestive aid, it’s now understood to regulate metabolism, immunity, mood, and even ageing.

At our practice, gut health is viewed as a cornerstone of preventative and anti-ageing medicine. Supporting this hidden ecosystem can unlock sharper cognition, metabolic balance, and a longer healthspan.

The Microbiome’s Role in Whole-Body Health

Microbes perform vital biochemical functions your body can’t do alone, breaking down complex fibre, generating vitamins such as K and B12, and producing short-chain fatty acids that nourish the intestinal lining and regulate inflammation.

They also influence hormonal and neurological pathways, helping produce serotonin and GABA, modulating cortisol, and communicating with the brain via the vagus nerve, the so-called gut–brain axis. Disruptions in this system (known as dysbiosis) can raise inflammation, weaken immunity, and increase the risk of skin conditions, joint inflammation, and neurodegenerative changes.

How Gut Health Influences Ageing

Ageing naturally reduces microbial diversity: beneficial species decline while inflammatory bacteria rise, driving inflammageing, chronic, low-grade inflammation linked to accelerated ageing.

Older adults with more youthful microbiome profiles enjoy better mobility, cognition, and longevity. A balanced gut ecosystem supports cellular repair, immune tolerance, and healthier ageing.

The Gut–Metabolic Connection

Gut microbes shape metabolic stability. Certain bacterial species improve insulin sensitivity, reduce fat accumulation, and lower systemic inflammation, while others promote insulin resistance and adiposity.

Dietary and probiotic interventions that alter gut flora are being studied to complement management of type 2 diabetes and fatty liver disease. Even metformin, a common diabetes drug, may deliver part of its anti-ageing effect by reshaping gut microbial populations. 

Supporting the Microbiome Through Nutrition and Lifestyle

Optimal gut health depends on consistency and diversity, not extreme diets.

Key foundations include:

• Fibre-rich, plant-based foods: whole grains, legumes, garlic, onions, leeks, asparagus, oats, bananas, apples (with skin), and beans, all natural prebiotics.

• Fermented foods: kefir, live yoghurt, kimchi, sauerkraut, miso, kombucha, sources of beneficial bacteria.

• Polyphenol-rich foods: berries, dark chocolate, and green tea, supporting anti-inflammatory pathways.

• Lifestyle: regular exercise, quality sleep, and stress reduction to stabilise the gut–brain axis.

Why Probiotics Don’t Work for Everyone

Probiotic benefits are strain-specific and often short-lived. A landmark Cell study showed probiotic bacteria rarely colonise the gut long-term, their effects depend on individual microbiome composition, genetics, and diet.

For most people, food-based prebiotics and a varied, fibre-rich diet provide more sustainable improvement than supplements alone.

The Gut as a Gateway to Longevity

The microbiome acts as both mirror and mediator of biological age. A healthy, diverse gut ecosystem supports metabolic control, mental clarity, and immune resilience, key elements of vitality and extended healthspan.

Integrating microbiome-focused nutrition with structured anti-ageing strategies helps patients not only live longer but live better. 

Start your journey to better health

At the practice, I offer microbiome and metabolic guidance to help you implement evidence-based, sustainable plans that boost your digestion, immunity, and energy.

With a personalised focus on strategies such as avoiding unnecessary antibiotics, limiting alcohol, and reducing ultra-processed foods to strengthen your gut’s resilience.

Call 020 7935 4357, or email, office@drsophiakhalique.com, to schedule an appointment with me, and start your journey to better health.

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She immediately referred me to a cardiologist, where I had an angiogram, and as result, had a stent fitted. This timely intervention may have saved my life. I am truly grateful to Dr. Sophia for her care and guidance”. Nick True

Practice What You Preach – Preventative Health Screening

As both a practitioner, and a firm believer in ‘top-to-toe’ preventative health assessments, over the last few years I have had my own health screenings, including extensive blood tests, and multiple MRIs and Ultrasound scans, I had however yet to have had a full cardiac assessment.

Why should I have a CT Coronary Angiogram?

Although my family has a history of diabetes and high cholesterol – my late father passed in his eighties of vascular dementia – my cholesterol is not elevated, and I have no inherited cardiovascular risk factors such as a raised Lipoprotein (a) level.

I am not overweight, have a good diet (most of the time!), exercise regularly and sleep well., However, at 57 I knew it was a good idea to have an in-depth view of my heart with a CT Coronary Angiogram (CTCA).

What is a CT Coronary Angiogram?

It’s a non-invasive test that reveals if you have any build-up of plaque; type of plaque (often described as soft or hard) and the extent and severity of any heart disease.

It also looks at the chambers of the heart, the valves and the main blood vessels from the heart (including the aorta).

It generates 3D images of your heart. If your results show mild to moderate plaque burden, then it’s a time to address lifestyle and preventative measures including medication.

Occasionally patients with no symptoms are found to have critical blockages in their arteries requiring lifesaving angioplasty. It’s not often. Current NHS guidelines only recommend a CTCA as a first-line investigation in symptomatic patients.

Advantages of a CT Coronary Angiogram

• Unlike invasive coronary angiography, it doesn’t require a catheter to be threaded into the heart, so has fewer complications

• Provides fast, highly detailed 3D images of the heart’s anatomy

• Can detect other diseases of the heart and lungs

Limitations of a CT Coronary Angiogram

• The procedure uses X-rays, so there is some radiation exposure, however this is minimal with the new scanners we use

• The contrast dye carries a rare risk of allergic reaction

How is a CT Coronary Angiogram Done?

It’s a quick procedure which takes about 15 minutes; it’s not as confined as an MRI scanner which is noisy and can leave some of us, including me, feeling claustrophobic.

You lie on a bed that moves through the scanner, and a contrast agent is injected into a vein in your arm which allows the arteries to be visualised.

You might feel a warm, tingling sensation from the contrast dye as it spreads through your body and is processed by your kidneys but only lasts a few seconds.

My CTCA Results

The header image used for this blog is a picture of my heart, and I am pleased to report that there was no calcification or plaque, which puts me on the zero percentile for my age and sex.

I am not planning to stop my statins but am reassured that ‘so far so good’.

An Expert’s Review of Cardiovascular Imaging

My tests were carried out by Professor Saeed Mirsadraee, a globally-recognised expert  in advanced Cardiovascular CT and cardiac imaging. He’s responsible for reviewing all of our patients’ cardiovascular scans.

Book a Preventative Health Assessment

To find out more about our Preventative Health Assessments, book a preliminary consultation with us here or alternatively call 020 7935 4357.

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In contrast, Novo Nordisk has kept UK pricing for Ozempic (semaglutide) relatively stable. So what’s the difference between these two increasingly popular weight loss and diabetes medications? 

Ozempic vs. Mounjaro: What’s the Difference? 

Ozempic launched in the UK in 2019 as a treatment for type 2 diabetes. It quickly gained traction due to its noticeable weight loss effects. Novo Nordisk then introduced Wegovy, a higher-dose version of semaglutide approved specifically for weight management, and Rybelsus, an oral tablet formulation of semaglutide. All three share the same active ingredient: semaglutide, a GLP-1 receptor agonist.

Mounjaro was approved in the UK in 2023 and uses a newer molecule called tirzepatide. It acts on both GLP-1 and GIP receptors, making it more effective in its metabolic action. This dual mechanism enhances insulin sensitivity, suppresses appetite, and increases fat oxidation. In my experience, Mounjaro often results in more weight loss than Ozempic with fewer side effects.

On average, people using semaglutide (Ozempic or Wegovy) lose about 15% of their body weight over one year. Mounjaro users can see reductions of up to 20% or more, according to the SURMOUNT trials. This makes it particularly attractive to patients aiming for more aggressive results. 

Ozempic vs Mounjaro: What’s Safer? 

One major point of difference is cardiovascular outcome data. Semaglutide has more established data for reducing the risk of major adverse cardiovascular events (MACE), regardless of weight loss.

Mounjaro shows promise but it’s newer and long-term cardiovascular benefits are still under active investigation. Results from the SURPASS-CVOT trial are expected in 2025. I think it’s highly likely we will learn Mounjaro is as good as Ozempic. Until then, some patients prefer semaglutide given the greater level of experience and data. 

Ozempic vs Mounjaro: What Causes More Side Effects? 

Side effect profiles for both drugs are similar, most commonly involving nausea, constipation, or diarrhoea, especially during dose escalation. I see patients report fewer side effects with tirzepatide, but this varies.

For all patients, I start with a lower dose and gradually increase it under supervision. Explore our guide to GLP-1 medications and how they support longevity.

Ozempic vs Mounjaro: Maintenance and Microdosing 

Many patients build up to a higher dose for weight loss and then transition to a “maintenance dose” to sustain their results. This is commonly referred to as microdosing. Both semaglutide and tirzepatide are used in this way, although it’s an off-label approach.

For those who have reached their target weight, a lower maintenance dose may continue to offer metabolic support without the side effects (and cost!) of full-dose therapy. This strategy can be tailored during follow-ups and monitoring. 

Tablet Options: Rybelsus vs Mounjaro vs Ozempic / Wegovy 

If injections are a concern, Rybelsus offers an alternative. It delivers semaglutide in tablet form, making it ideal for people who have an aversion to needles. There is no oral formulation of tirzepatide right now.

Patients with GI sensitivity or skin reactions to injectable medications may also find oral GLP-1 agonists more comfortable, though the overall benefit in weight loss may vary. Rybelsus is taken once daily, and timing it correctly in a fasted state is important for optimal absorption. 

Ozempic vs Mounjaro: Costs 

Currently, Mounjaro is significantly more expensive than Ozempic / Wegovy, which are more widely available and supported by longer-term experience. For many, the price difference becomes a deciding factor, especially if tolerability and weight loss results are similar.

In terms of long-term use, semaglutide is generally seen as safer, simply because it has been studied longer. Some patients starting with tirzepatide eventually switch to semaglutide for maintenance due to comfort with the data, cost, or insurance/availability issues.

In my practice I often help patients carefully switch from one medication to the other and have experience of helping patients do this due to side-effects, supply or cost issues. For a deeper understanding of metabolic health and anti-ageing strategies, explore our Longevity Medicine blog.

What about new alternatives like Retatrutide and Orforglipron? 

Retatrutide, a next-generation triple agonist, targets GLP-1, GIP, AND glucagon receptors. It’s shown even better weight loss potential than Mounjaro in early trials — with some patients losing over 24% of their body weight. However, it’s not yet been officially released.

Eli Lilly’s oral GLP-1 receptor agonist, Orforglipron, offers a tablet-based alternative to injections. While promising for convenience, early data suggests weight loss results are more modest compared to injected semaglutide (Ozempic) or tirzepatide (Mounjaro). 

Final Thoughts 

Both Ozempic and Mounjaro are transformative options for managing metabolic health and supporting longevity. The choice between them should be guided by medical advice, personal goals, side effect profile, and budget.

Whether starting on one or considering a switch, it’s essential to work closely with a doctor experienced in longevity medicine, peptide therapy, and weight optimisation.

Book a consultation at Dr Sophia Khalique & Associates to explore doctor-led treatment options tailored to your goals.

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