Nigel Bromage was a 15-year-old schoolboy growing up on a Birmingham council estate in the 1980s, when some men came to his school gates and changed the course of his life. They handed him a “Birmingham against the IRA” leaflet showing a young mother trapped in a bomb explosion. The call to action said, “If you think this is wrong, do something about it”.
Bromage thought he’d do something positive, and fight extremism. If he joined these activists, there were also free gig tickets, which were appealing to a bored teenager, and when the group found out that his mum was dying of cancer, they took him to hospital, helped him pay the bills, and bought him food. He didn’t know, until it was too late, that he was being radicalised by the British far right.
For more than 20 years, Bromage was a leading member of several far-right groups, and co-founded Combat 18, an openly neo-Nazi group, devoted to violence and white supremacy. The number “18” in its name stands for the first and eighth letters of the alphabet (A, H), representing Adolf Hitler. He joined demonstrations and marches, and spent time in prison for violence and disorder.
How to be more grateful for daily life in five easy steps
The world feels like a difficult place at the moment, and it can feel very hard sometimes to find things to be thankful for; when we are overwhelmed, we have less capacity to notice and reflect on the good things. Yet, ironically, proactively cultivating gratitude is one of the things that can actually help us feel less stressed.
NHS GP dR RADHA
The science
Research has shown that feeling or expressing thanks can actually alter our brain.
- The balance of neurotransmitters change; more serotonin and dopamine (feel good chemicals) are produced.
- This can be long lasting if we make gratitude a regular habit.
- We also get a decrease in our cortisol (stress hormone) levels which helps lower anxiety.
- Being grateful can strengthen the nerve pathways which triggers positive emotion.
How can we build gratitude?
Change your words
Instead of seeing something as a problem, try to see the opportunities within it.
Our brains are very receptive and what we read or write can alter our emotional system.
Express it
This will not only make you feel good, but you will also get a positive response from others.
How can we build gratitude?
Notice more
Throughout your day, try to notice all the things that are going well; has someone opened a door for you, or smiled?
The basics
By being thankful for the small things every day, we are far more likely to be and stay healthy so that we can enjoy them.
What to do
Gratitude can lead to feelings of optimism, lower our blood pressure, and improve sleep quality.
- Write down what potential good aspects there are to the things you don’t feel like doing, or even what could be worse about it.
- Spend a few minutes writing down three things that you are looking forward to that day, or the good things that have happened to you that day.
- Say thank you to yourself for the things you have achieved, or managed to get through and changed that day.
Sales of battery
electric vehicles hit a record high last year.
Starts at £22,995 for the smaller battery
Available with either a 40kWh battery or a larger 52kWh pack, that offers almost 255 miles, the latest, retro-inspired Renault 5 is both a joy to behold and a hoot to drive.
The interior has been lavished with a level of detail that’s typically reserved for more expensive cars.
4 min read
A champion of EV efficiency
It offers a remarkable 491 mile range on a single charge from the 85kWh battery.
It is a technological masterclass inside with the ability to option screens that span the entire width of the dashboard, including an optional display for the front passenger.
Priced from £37,400
2 min read
It’s a lot of money to part with, but this is arguably all the car you will ever need.
The £89,000 Macan is a premium SUV that somehow manages to blend Porsche’s reputation for dynamics and sporty driving with everyday practicality.
The 95kWh batteries can go from 10 to 80 per cent in as little as 21 minutes from the fastest public charging outlets.
With the business class-style six seat configuration costing a staggering £76,995, it is by far the most expensive Kia ever made, but it backs up its financial demands with a suite of genuinely useful and impressive onboard technology.
It’s fast, goes a long way between stops and charges relatively quickly but the interior is bland, the onboard technology is infuriating and the experience is devoid of emotion.
All of its gadgetry can’t disguise the fact that performance is weak, even for a typically zippy EV, the ride is fussy at slower speeds and it’s not in the least bit enjoyable to drive on a country road.
- While good value (prices start at £17,935) for the 200-mile max range, there are more interesting options from Hyundai, Citroen and Renault for similar money.
- It attempts to wow with tech, much of which hinders, rather than helps.
- There’s no tangible benefit over mounting your phone to the dash.
- Simply an average driving experience, adequate range and slow charging speeds.
2 min read
The kitchen gadgets under £25
Victorinox paring knife
It’s comfortable to hold, with a point sharp enough for scoring pastry.
ProCook cast iron pan
For unbeatable searing and heat-retention, cast iron is the top choice.
Tesco chopping board
Priced at just £22, I’ve yet to find another board that matches it for sheer value and quality.
The kitchen gadgets under £25
Pyrex jug
It is the perfect vessel for blending smooth sauces, melting butter, or warming stock. It won’t stain like plastic and the red measurements never fade.
Salter scales
“I’ve had my slim little set of Salter Disc Scales for over a decade, and I’m delighted to see they are still made to exactly the same reliable design today.”
Microplane grater
It uses photo-etched stainless steel teeth that stay razor-sharp for a decade, something the lookalike copycats simply can’t match.
Braun hand-held blender
It’s an essential for everything from making velvety soup to getting the lumps out of white sauce.
Bodum cafetiere
As well as delivering great results, cafetieres are easy to clean and there’s no ongoing filter paper costs or pod recycling to deal with.
5 min read
The kitchen gadgets under £25
Oxo peeler
What truly sets it apart is the chunky, rubberised handle that absorbs pressure and stays completely non-slip, even if your hands are wet. It is inexpensive and incredibly durable.
Falcon pie dish
Made by fusing porcelain onto heavy-gauge steel for smooth durability, it is dishwasher, freezer, hob, air-fryer and oven-safe.
The golden rules for a happy, secure relationship
Psychiatrist and neuroscientist Dr Amir Levine, author of bestselling book , explains why we behave the way we do in love.
Golden rules for happy relationships
Start with your own behaviours
The foundation of a secure, connected life is being what I call CARRP: that means being consistent, available, responsive, reliable and predictable. All of these qualities can be enacted in small gestures every day.
Express your needs
People need consistency and connection to feel safe. This is not, ‘You hurt my feelings by never replying to me’, it’s more ‘this is the kind of contact that helps me feel secure’.
Golden rules for happy relationships
The appendix ‘inflammation’ rule
If a relationship repeatedly inflames your nervous system, you need to disengage and deprioritise it.
Lean on community
You don’t need hundreds of friends. You need people and places that regularly remind you that you belong.
Stop blaming childhood
Humans are much more complicated than: ‘this happened to you, therefore you are doomed to be anxious’.
Reach for a
secure script
When something unsettles you in a relationship, your first reaction is not always the most accurate one.
If you’re anxious, your brain may jump very quickly to: ‘this is the beginning of the end’. If you’re avoidant, your brain may say: ‘this person wants too much from me, I need to get away’. So one very practical thing you can always do is pause and ask: ‘What would a secure person do here?’
Loneliness elsewhere
When people talk about loneliness, they often assume it means you don’t have enough people in your life. But you can be surrounded by people and still feel lonely if those relationships leave you feeling excluded, ignored or disconnected.
What to do
- Build a community that works for your temperament and gives you regular, reliable moments of connection.
- You can still be kind to people while not treating them as someone who belongs in your inner circle.
- Explain what you need. Sometimes people simply don’t realise how you are experiencing them.
- Check in with people: does this person actually feel that I’m reliable? Do they experience me as predictable? That’s the only way that you can start to become more secure.
Do some foods leave
you feeling hungry rather than satiated? Experts say there are…
Foods that leave you hungrier
A bowl of cereal and glass of orange juice
More refined cereals are digested quickly, and fruit juice, whilst one of your five-a-day, contains less fibre than whole fruit. This might mean you find yourself hungry again within 1-2 hours of eating this breakfast.
Swap the orange juice for a whole orange, the cereal for oats and milk or serve it with Greek yoghurt or a boiled egg. This would increase the fibre and protein content; two nutrients strongly linked with fullness.
Foods that leave you hungrier
These pastries are made primarily from refined flour and butter, and are relatively low in protein and fibre.
Toast and jam
Shop-bought packs can contain a lot of white rice, which is digested quickly, and the protein content is often modest.
Foods that leave you hungrier
Vegetable soup
On its own, it is often very low in protein and calories, so hunger can return quickly.
Unless it’s loaded with veggies, it’s probably pretty low in fibre.
Liquids are generally less filling as they require little chewing which may not trigger satiety signals.
Foods that leave you hungrier
Snack bars
They are ideal for a quick pick-me-up, but if reducing hunger is what you’re after, it’d be better to swap it out.
Low-fat yoghurt
A full-fat plain Greek yoghurt with berries and seeds tends to be much more filling due to the protein, fat and fibre.
On an empty stomach, it can actually increase your appetite.
What to eat instead
Instead of thinking about avoiding foods, think about what you can add to them.
- Add beans, lentils or shredded chicken to your vegetable soup and pasta.
- Thicken your smoothies with Greek yoghurt, chia seeds and oats.
- Apple slices with peanut butter, yogurt with berries and hummus with oat biscuits are better snack options than a pre-made snack bar.
- Have alcohol alongside a balanced meal containing protein and fibre.
How to age well
without pain
Will Harlow, a physiotherapist
for the over-50s and author of Independence for Life, shares
the key signs you’re ageing
badly – and what to do about it.
How to know
Ageing well is maintaining the ability to do what you want you want for as long as you want without needing help. Everyone is talking about longevity but what’s the point in living longer if the last decade is painful and you’re [totally] reliant on people?”
The signs to look out for
- The most obvious early warning sign of bad ageing is pain says Harlow.
- Another is losing confidence in doing daily tasks, which can quickly lead to a lack of independence.
- One call Harlow often receives is people calling after having a fall and struggling to get up.
4 min read
How to age without pain
Not just stopping
When people retire, they often put their feet up and stop. Your body really is use it or lose it.
Throughout our entire lives, Harlow says we need between seven and nine hours of sleep.
Social isolation
The lack of connection can increase the risk of premature death by
as much as 29 per cent.
Strength training
It really is the proxy for
overall independence.
The more muscle mass you have, the less chance of heart disease, diabetes, falls and even anxiety, depression and dementia.
The brain can be linked to muscle mass too, Harlow says. It’s not just about being able to lift things. It gives you more energy, better sleep and you’ll look and feel better.
How to age without pain
Daily habits
Do short bursts of exercise, between 30 and 60 seconds, in otherwise dead time during the day.
Stretch in bed
Take joints through a full range of motion for five minutes to loosen it before getting up.
Don’t crash diet
How to age without pain
Harlow advises 1.6 grams per kilogram of body weight to stop muscle loss alongside resistance training.
Don’t wait
Harlow finds that many patients put off making a change to their lifestyle until their lives are consumed by pain.
For most people, it’s about reducing the number of times per week you’re exercising, not reducing intensity.
The three ageing tests to do
- Lie completely flat on the floor and get back up to a standing position using any technique. This should take less than 10 seconds.
See how many times you can sit on the chair and stand back up again in 30 seconds. Men should be aiming for more than 14 times and women 12.
The single-leg stand, which involves standing on one leg and balancing for 10 seconds. Everyone should be able to do that and for those under 65, Harlow asks them to do it with their eyes closed.
Despite the job market hiring fewer entry-level roles, employers are still looking for grads…
But you should be prepared to keep an open mind.
We’ve compiled the sectors hiring graduate roles, what degree is required, and what they pay.
The degrees to choose for a career
Hiring in the UK could
finally be on the up
47%
of employers offered entry-level
positions from July.
That is up nearly 15 per cent from the same period last year.
700,000
But graduate unemployment rose to six per cent in 2025 and 700,000 jobless graduates were claiming benefits.
Finance and insurance
- Around 42 per cent of UK finance and insurance employers say they will be open to graduate roles this summer.
- Business loan company Portman Finance Group has taken on 50 graduates over the past four years.
Portman graduates start on £36,000 for the two-year programme and the education you need to apply is a minimum “ABB” of A-levels, and a 2:1 or above university degree. But not in a specific subject.
Trade and logistics
What makes it particularly rewarding is that there’s always something to learn.
Nearly half (47 per cent) of trade and logistics companies will be giving graduates a go this year.
Salaries start at £30,000 with an uncapped bonus, rising to £50,000 plus a company car as a senior account partner.
Technology and IT
More than half (52 per cent) of UK tech and IT firms are actively looking for graduates.
Successful entry-level candidates can earn a basic salary of up to £35,000, with the opportunity to triple that within their first three years of working.
4 min read
Public sector, health
and social services
46 per cent of public sector, health and social services organisations are also ready to take graduates, according to a survey by Manpower.
- For example, Police Now runs a graduate programme into policing. They recruit graduates from any degree field, as long as they achieve a 2:2 or above. Starting salaries range from £31,164 to £42,210 depending on location and rising each year.
Can we treat guests without blowing our budget?
According to Waitrose, a dinner party revival is underway led by younger people trying to reduce the cost of getting together.
Always have bread
People will feast on the
ELLA RISBRIDGER, AUTHOR OF THE KITCHEN BOOK – GOOD FOOD FOR EVERY DAY
bread, and then need less fish/steak/expensive whatever. All small plates restaurants know this: this is why the first thing on the menu is always artisan bread and butter.
Use vegetables as centrepieces
Add pantry items
Graham’s recipes include a braised cabbage with a preserved lemon sauce, a roast cauliflower with saffron, and harrisa roast carrots with mango labneh.
How to host on a budget
Improve the everyday
Guests will always appreciate a stellar interpretation of the ordinary. Think lasagna or curry.
Cooking dinner for your guests is spoiling them – you’re being generous with your time, your effort, and your home. So don’t feel the need to go overboard elsewhere.
Ask for help
Ask friends to bring a contribution, be it a nibble or a pudding.
Big platter energy
[Presentation] can be the key to elevating something . Spaghetti and tomato sauce suddenly looks like a feast when tumbled on a lovely big plate, dressed with olive oil and parmesan and placed in the middle of the table.
Food writer and editor Eleanor Steafel
How to host on a budget
Taco party
Have one expensive filling, like shredded chicken, and two cheaper options, like refried beans, says Ella Risbridger.
Shop-bought ice cream is so easily zhuzhed up with the help of handy toppings, says Eleanor Steafel.
He got a reality check in 2000, when he saw 15 members of his group in Birmingham city centre attacking a black man, whose wife and children were standing close by at the bus stop. He found himself intervening and getting the victim and his family into a cab. Something clicked – “I came to my senses,” he says – and he saw, once and for all, that he was spreading only violence and hatred – none of the patriotism he’d signed up for. His extremism had cost him his marriage, and he was bringing only misery into the world.
It was dangerous to leave the group because they knew so much about him – “it’s like leaving a gang,” he says – so he fled to London to hide in places he didn’t think the far right would look for him. A year later he went back to the Midlands and tried to make amends and tackle his “deep shame”. He underwent training with Prevent [the government’s early-intervention initiative designed to safeguard vulnerable people from being drawn into terrorism or radicalisation]. He also founded Small Steps, which provides training to reduce extremism.
He also started Exit Hate, a charity which offers free support to people wanting to leave extremism, and for families whose loved one has been radicalised. Bromage says he is inundated by people in need of support, and he often works 12-hour days.
New data published by Prevent in August 2026 showed a record number of people have been referred to the government’s anti-extremism programme in England and Wales, with a 39 per cent rise over the last year, including a 42 per cent rise in referrals for extreme right-wing ideology. Of 5,315 referrals, 3,600 (68 per cent) were white, 949 (18 per cent) were Asian, 401 (8 per cent) were black and 365 (7 per cent) were listed as “other”.
“Since 2016, we have steadily seen an increase in people reaching out to us,” says Bromage. “If someone had sat me down and talked to me about the dangers of involvement, how all extremism is wrong, and simply gave me a space to talk, I would have listened, and I wouldn’t have wasted nearly 20 years of my life. But while I can’t turn the clock back, we can help others and reduce extremism, one person at a time.”
Here, Bromage explains what he wants people to know about extremism in Britain today.
The comfortable middle classes can get radicalised too
“It can be anybody,” says Bromage. “Many people we’ve worked with have been well-educated and are middle class but are lost. There are no stereotypes anymore. People can be of any background or could be going through a difficult time – issues in the family, redundancy, bereavement, domestic violence, the list goes on. It’s not like people wake up and decide they support Adolf Hitler just like that – they find some support and comfort and community in the far right. They get groomed, and it’s done in a carefully planned way.”
The far right is an appealing ‘safe space’
“The far right offers something that society needs to offer,” says Bromage. “A safe space to talk, a place to be listened to and a sense of belonging. The antidote to extremism is safe, welcoming places to find community and conversation, and to have the reality of extremism explained to those who are vulnerable. We also need a return to strong communities where people look out for each other. The far right talks about this community, but in reality, it isn’t there.”
The difficult and dangerous reality is that extremists are great at recruiting new members. “They spot vulnerability, and act on it,” he says. “When I think about my own involvement, I was a lost 15-year-old in a very difficult place – my mum had cancer, and I needed help, and the far right offered it to me. They opened a door via my hatred for the IRA, but it was the support they gave me, the feeling of belonging and, if I am honest, the outlet for my rage at seeing mum dying. Today I see that it was just so hateful, but then I didn’t.”
Arguing with an extremist makes it worse
“In seeking to do the best you can for a loved one,” says Bromage, “it’s important to understand that often offering alternatives to their views will not work. They may become angry and defensive, and this can sadly result in extremists seeing families as the enemy, which simply drives people to the extremists even more.” Their real family quickly becomes seen as “woke” and ignorant, and the group is then seen as their true family. “Concentrate on keeping the family together, highlighting how it’s a safe space, where no one will judge people and how it will always be there. This is crucial for long-term support, and this will assist people to leave, as they will know the family is the rock they can come back to.”
Bromage says that because of his involvement in the far right as a teenager, his friends walked away from him, teachers wanted nothing to do with him, and youth workers and police didn’t know how to deal with him. That only left him lonelier and open to greater radicalisation.
However tough and painful it might be, it’s important to stick by friends and loved ones, no matter what they might say. This might prevent extremists from taking advantage of their isolation and manipulating them further. “Listen. Find out why they’re angry. What are their triggers? Offer them that safe space. You might be able to help save them.”
Signs of radicalisation include:
- Isolating themselves from family and friends
- Talking as if from a scripted speech
- Spending more time online
- Unwillingness to discuss their views, because they are right
- A sudden disrespectful attitude towards others
- Talking about “us” and “them”
- Increased levels of anger, in general, against the media, politicians, different communities
- Increased secretiveness, especially around internet usage
- New tattoos of numbers or symbols you’ve never seen before
If you’re worried about someone being radicalised (and it can happen at any age), it’s always better to get support. “Involvement in any form … brings with it heartbreak, family splits, mental health issues, and trauma,” says Bromage. “It can be traumatic to have been involved in hatred and violence like this. It can take years in some cases to move beyond the effects of that. Every case is different, but today people do not have to go through this alone.”
If you’re affected by the issues in this article, talk to Act Early – a UK counter terrorism and safeguarding resource with a 24/7 helpline on 0800 011 3764. More information can be found here. You can also talk to Exit Hate. The group is not the police – there is no risk in contacting them, they can offer non-judgemental advice and support.