Hello,

I'm taking over the Health Check newsletter this week to share some insights from our wellness desk. As The Independent's fitness and wellbeing editor, I'm seeing more and more instances of "party anxiety" as we move into the festive season. According to the charity Alcohol Change 1 in 5 people in the UK report not drinking alcohol at all but for those who do, there are grey areas that can seriously impact physical and mental health. 

The season of celebration brings with it social pressures, excess and sometimes, just drinking for the sake of it. For many people, drinking alcohol often feels like a negative experience – something they don't want to do or something they dread.

In my recent conversation with Millie Mackintosh, she revealed how she had wanted to give up drinking for a long time before she actually sought help and went sober. We discuss the warning signs, alcohol poisoning and how a sober coach helped. If you'd like to watch our conversation, skip to 3 minutes and 27 seconds to hear Millie discuss how she addressed her alcohol problem.

I also spoke with psychopharmacologist and alcohol expert Professor David Nutt about the real harms of alcohol, why it's so tied to social cues and behaviours at this time of year and the myths we need to stop believing. We also discussed his work with GABALabs and how he's developed a drink that gives you a buzz yet contains no alcohol and therefore carries no risk of harm.

The tail-end of the year can be a strange time, particularly if you've worked hard to cultivate healthy habits to support your wellbeing. You might be experiencing anxiety about letting your routine slip, experiencing the symptoms of burnout, or worrying about what you have or haven't achieved this year. 

With darker days ahead, the onset of SAD symptoms and an increasingly noisy world filled with distractions, I'd like to remind you that you're probably doing far better than you think you are. Hopefully, whether you listen to the sober tips episode, an episode on mental health or one on hormones, the Well Enough podcast will lend you some helpful tips to see you through the rest of November and into December. And my weekly Well Enough newsletter will help you to cut through the noise and create a wellbeing routine that works for you. You can sign up here.

Thanks for reading – health correspondent Rebecca Thomas will be back with you next week!

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I often advise that you can't supplement a good diet, and that messaging from the wellness industry suggesting otherwise is dangerous. The foundation of a healthy lifestyle should be a varied diet filled with nutrients, and supplements do not provide a shortcut or a cheat code for this.

However, according to experts and on the advice of the UK government, there is one supplement that everyone should take because even a healthy diet won't provide the recommended daily dose. That supplement is vitamin D.

Vitamin D deficiency is common in the UK because this vitamin is produced by our bodies in response to sunlight. During the winter months we see far less of this, and it's therefore likely that you might be lacking the levels you need. The article below details the symptoms of vitamin D deficiency, how to test for it and how to take vitamin D, according to leading experts on the subject.

How to know if you're actually vitamin D deficient and what to do about it

Experts say that if you only take one supplement, it should be this one – but dosage and delivery are everything

Even if you are deficient, taking a random supplement probably isn't the best approach. Experts advise that you should get clear on your dosing and opt for a quality, bioavailable vitamin D supplement that can be easily processed by your body based on your individual needs.

These days, it's common to think that a supplement might be the quickest way to make you feel healthier overall, or that the right pill might fix issues with tiredness, brain fog or aches and pains.

Some nutrients might help, and there's plenty of research to support this. However, the best thing you can do is get tested, learn about your specific nutrient needs and then look at diet, lifestyle and a range of other factors before splashing your hard-earned cash on tablets and powders.

Living Well

Black Friday deals

Get 20% off a smarter alternative to alcohol

Millie Mackintosh's book Bad Drunk has a third off at Amazon

Should the NHS offer PSA tests for men over 50?

Independent readers have been sharing powerful experiences – and deep frustrations – about prostate cancer screening after David Cameron revealed his own diagnosis.

The former prime minister said a scan, encouraged by his wife Samantha, led to the discovery of the disease, and he is now urging a targeted screening programme. So what do you think – should the NHS offer PSA tests to all men over 50? Have your say in our poll.

Last week, I asked readers where they believe the real pressure on the NHS lies. The results revealed a clear concern about political influence, with 39% naming this as the biggest factor. A further 11% said privatisation, and half – 50% – said it's a combination of the two.

"At The Independent, we've always believed journalism should do more than describe the world – it should try to improve it.

This Christmas, we're asking for your help again as we launch our new campaign with the charity Missing People – the SafeCall appeal.

Every year, more than 70,000 children in the UK are reported missing. The misery that follows – for the child, for the family, for the community – is often hidden. Too many of these young people have nowhere to turn when they need help most. SafeCall will change that. Our goal is to raise £165,000 to help Missing People launch this new, free service – designed with the input of young people themselves – offering round-the-clock support, advice and a route to safety."

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