Common GP question
Hay fever: tablets, sprays, drops and when to ask for help
What actually helps, why pharmacy treatment is usually first, and how to use sprays and antihistamines well.
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Knowledge and experience from general practice
Dr Mel's GP Notebook.
Sharing what I have learned as a GP: the questions patients ask, the patterns we see, the lifestyle changes that help, and the reality of working and training in general practice.
01
Patient questions
The things people ask in clinic, explained clearly and without drama.
02
Lifestyle medicine
Food, movement, sleep, stress, connection, and the small habits that shape health.
03
GP training
Reflections for trainees, trainers, and anyone interested in how good general practice is learned.
About Dr Mel
Hi, I'm Dr Mel Lemon.
I'm a GP Partner in Plymouth, a GP Trainer and a Training Programme Director with a passion for making healthcare easier to understand.
I'm especially interested in lifestyle medicine and preventative healthcare, and I'm currently working towards accreditation with the British Society of Lifestyle Medicine. I care deeply about how sleep, food, movement, stress, connection and the realities of everyday life shape health.
Throughout my career I've created practical resources to support patients, clinicians and medical learners, including patient information, consultation tools, teaching materials and educational videos. Dr Mel's GP Notebook brings that work together in one place.
My aim is simple: to provide clear, evidence-informed information that helps people make confident decisions about their health and supports healthcare professionals in delivering high-quality care.
I'm particularly passionate about medical education and finding practical ways to make everyday general practice a little easier.
Whether you're a patient looking to understand your health, a clinician searching for a useful resource, or a learner developing your knowledge, I hope you'll find something here that helps.
Welcome to Dr Mel's GP Notebook.
Featured notes
Notes from clinic, training, and real life.
Mental health
Understanding the stress response
Why stress feels physical, how the nervous system gets stuck on, and why the alarm system is not the enemy.
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Cardiovascular health
Understanding blood pressure: when should you call the GP?
What the numbers mean, when it is urgent, and how to check readings properly at home.
Read note
Patient information
Statins: why they are offered and what to expect
A visual guide to benefits, side effects, NNT, nocebo effect, and lifestyle working alongside medication.
Read noteMental health
Medication, stress, sleep, connection and recovery.
Featured mental health note
Antidepressants: one tool in the mental health toolbox
A balanced guide to when medication helps, side effects, withdrawal, and why recovery is rarely about one thing.
Read noteQuick read
Antidepressants: the basics
A 30-60 second version covering what people most often need to know.
Read quick noteShared decisions
Do I need antidepressants?
A thoughtful guide to when medication may help, and when it may not be the first answer.
Read noteStress
Understanding the stress response
Why stress feels physical, how the alarm loop works, and why the sympathetic system is not the enemy.
Read noteRest and repair
Find your calm
Breathing, movement, nature, connection and small ways to help the body switch down.
Read noteSleep
Sleep: create the right conditions
Sleep pressure, body clocks, routines and CBT-I ideas for rebuilding sleep.
Read noteHealthy weight
Understanding obesity without shame, blame or hype.
Foundation article
Understanding obesity
A kind, balanced starting point: biology, BMI, health risk, lifestyle, NHS support and why this is not simply about willpower.
Read the hubStart here
Starting Mounjaro: the basics
A calm first read: what to expect, what matters, side effects, nutrition and when to ask for help.
Read firstLifestyle medicine
Medication and new habits
Why quieter appetite can be a chance to build habits around food, movement, sleep and long-term health.
Read noteQuick read
Common side effects of Mounjaro
What is common, what helps, when to ask for advice, and when to seek urgent help.
Read notePractical guide
Managing Mounjaro side effects
Detailed tips for nausea, constipation, diarrhoea, reflux, burps, dry mouth, tiredness and hair shedding.
Read guideBalanced guide
Mounjaro: risks and benefits
Pancreatitis, gallbladder problems, vision changes, health benefits and making an informed decision.
Read guideFlagship guide
Weight-loss medications
Benefits, risks, NHS access, private treatment and realistic expectations.
Read noteQuick read
Is BMI useful?
Why BMI is a useful map, but not the whole story.
Deep dive
Why your body fights weight loss
Hunger signals, metabolism and the body’s weight thermostat.
Lifestyle medicine
Stress, sleep and weight
How recovery, routines and real life shape appetite and health.
Nutrition
Eating well when appetite is reduced
Make every bite count with nutritionally dense food, protein, fibre, fluids and colour.
Read guideNutrition
How many calories should I eat?
Calorie awareness, TDEE calculators, the healthy plate and why poor nutrition is not the goal.
Read noteNutrition
Why protein matters
Fullness, muscle maintenance and eating well when appetite is reduced.
Read noteNutrition
Why fibre matters
Constipation, gut health, fullness and how to increase fibre gently while appetite is reduced.
Read noteNutrition
Why fluids matter
Hydration, constipation, nausea, dizziness and when dehydration needs urgent advice.
Read noteLong-term planning
Will I regain weight if I stop?
A reassuring, honest guide to biology, habits, long-term support and planning ahead.
Read noteSearchable library
Find notes and videos by topic.
Thrive with Dr Mel
When should I worry about a child's fever?
A short explainer that can link out to the matching TikTok video.
Watch videoLifestyle medicine
Sleep: create the right conditions
Sleep pressure, body clocks, routines, myths, and what to do when lying awake makes things worse.
Read noteSleep series
Why doctors don't usually recommend sleeping tablets
Why tablets can be useful short term, but usually do not rebuild sleep for persistent insomnia.
Read notePatient information
Statins: why they are offered and what to expect
A visual guide to benefits, side effects, NNT, nocebo effect, and lifestyle working alongside medication.
Read noteCardiovascular health
Understanding blood pressure: when should you call the GP?
What the numbers mean, when it is urgent, and how to check readings properly at home.
Read noteMental health
Understanding the stress response
Why stress feels physical, how the nervous system gets stuck on, and what helps the body recover.
Read noteMental health
Find your calm: the science of rest and repair
Practical ways to help the body switch down: breathing, movement, mindfulness, connection, nature and sleep.
Read noteLifestyle medicine
Fibremaxing: what is this all about?
A sensible take on the viral trend: why fibre matters, how much to aim for, and how to increase it without upsetting your gut.
Read noteCommon questions
Hay fever: tablets, sprays, drops and when to ask for help
A practical guide to pharmacy treatment, nasal sprays, eye drops, off-label antihistamine advice and when GP help is needed.
Read noteCommon questions
Hay fever without medicines: simple things that help
Pollen-reducing habits for eyes, nose, hair, clothes and bedroom.
Read noteMental health
Antidepressants: one tool in the mental health toolbox
A balanced guide to medication, withdrawal, side effects and lifestyle medicine.
Read noteMental health
Do I need antidepressants?
When medication may help, when it may not be the first answer, and what else can support recovery.
Read noteMental health
Antidepressants: the basics
A fast summary of what people most often need to know.
Read noteHealthy weight
Understanding obesity
A compassionate guide to biology, BMI, health risk, lifestyle, NHS support and long-term health.
Read noteHealthy weight
Starting Mounjaro: the basics
A calm first read: what to expect, what matters, side effects, nutrition and when to ask for help.
Read firstHealthy weight
Weight-loss medication and building new habits
How quieter appetite can become a chance to build lasting habits around food, movement, sleep and health.
Read noteHealthy weight
Weight-loss medications: benefits and risks
A balanced guide to how they work, what they can and cannot do, side effects, safety and long-term treatment.
Read noteHealthy weight
Common side effects of Mounjaro and what to do
A short practical leaflet on what is common, what helps, and when to seek urgent advice.
Read noteHealthy weight
Managing Mounjaro side effects
Detailed, practical support for common symptoms and when to ask for help.
Read guideHealthy weight
Mounjaro: weighing up risks and benefits
A calm guide to benefits, common side effects, rare risks and how to make an informed decision.
Read guideHealthy weight
Eating well when your appetite is reduced
How to make every bite count with protein, fibre, fluids, colour and small nourishing meals.
Read guideHealthy weight
How many calories should I eat on Mounjaro?
Calorie awareness, TDEE calculators, rough ranges, the healthy plate and why eating too little can backfire.
Read noteHealthy weight
Why protein matters on Mounjaro
Protein, muscle maintenance, strength activity, small meals and whether protein shakes are needed.
Read noteHealthy weight
Why fibre matters on Mounjaro
Constipation, gut health, fullness, cholesterol, blood sugar and how to increase fibre gently.
Read noteHealthy weight
Why fluids matter on Mounjaro
Hydration, constipation, nausea, dizziness, dry mouth and when dehydration needs urgent advice.
Read noteHealthy weight
Will I regain weight if I stop Mounjaro?
A reassuring, honest guide to biology, habits, long-term support and planning ahead.
Read noteNo matches yet. Try a broader search or choose another topic.
GP training
A branch for learning the craft of general practice.
This could become a dedicated area for GP trainees, trainers, and early-career doctors: consultation skills, uncertainty, exam preparation, supervision, reflective practice, and the bits of GP that are hard to learn from guidelines alone.
Explore the libraryWatch and learn
Short videos, longer notes.
Thrive with Dr Mel is where ideas often start. This notebook is where they can breathe a little more.
Thrive with Dr Mel
When should I worry about a child's fever?
TikTok explainer
“Good health advice should be clear enough to use, careful enough to trust, and human enough to remember.”
Practical tips
Quick notes for everyday health.
Add before you subtract
Start by adding a protein source, colourful plants, or water before focusing on restriction.
Watch the child, not just the number
With fever, behaviour, breathing, fluids, rash, and alertness often matter more than the thermometer alone.
Symptoms have timelines
Many viral illnesses feel worse before they improve. Knowing the expected pattern can reduce panic.
Context matters
Health advice lands differently depending on time, money, work, caring duties, housing, and access to care.
Stay connected
Follow along as the notebook grows.
New notes can sit alongside Thrive with Dr Mel videos, useful patient handouts, topical GP commentary, lifestyle medicine resources, and GP training material.