CARDIGAN BAY – For a second, all I see is smoke. It billows through the corridors, illuminated by red lights. Pops of gunfire ring out, some blasts so loud they shake the ceiling. A voice crackles over the tannoy: “Fireball, fireball, fireball, ballistic missile now inbound to this unit.”
I’m on board HMS , one of the Royal Navy’s most powerful warships, and it is under fire from all angles. There is a fire on board, and now missiles are heading towards it.
This is all a simulation – part of “Exercise Sharpshooter” – but it’s not remotely far-fetched. British ships spent months shooting down drones from Houthi militants in the Middle East and defending against Iranian strikes.
Polls have opened in the race to replace Sir Keir Starmer as MP for Holborn and St Pancras.
What you need to know
- The Holborn and St Pancras seat, a long-standing Labour stronghold, became vacant after Sir Keir Starmer announced he was leaving Parliament to focus on a role in international affairs.
- Some 15 candidates are standing, but the contest is widely seen as a two-horse race between Green Party leader Zack Polanski and his Labour opponent Sagal Abdi-Wali.
- The Green leader does not currently have a seat in the House of Commons and has insisted the by-election is “looking close”.
Who are the candidates?
Polanski has faced scrutiny after his party passed a controversial motion asserting that “Zionism is racism”.
Camden Council leader Sagal Abdi-Wali is standing for the Labour Party.
Galloway is standing for the Workers Party of Britain, and is currently living overseas in what he describes as “self-exile”.
Greens challenge Labour’s seat
Polanski seeks to wrest the seat from Labour’s hands for the first time in 43 years.
The Greens have enjoyed a surge in popularity under Polanski, but Labour candidate Sagal Abdi-Wali is the bookies’ favourite to win.
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Why prostate cancer survival rates are improving
Prostate cancer cases in England have risen by 7 per cent in a year – but survival rates for men diagnosed with the advanced form of the disease have “steadily improved”, according to a study.
Risk from death falls
Researchers found that the risk of death from prostate cancer fell by almost a quarter (24 per cent) in just seven years between 2015 and 2022.
What you need to know
- The new National Prostate Cancer Audit found that 60,827 men were diagnosed with the disease in England in 2025 – up 7 per cent from 57,029 in 2024.
- Cases where the cancer had already spread to other parts of the body also rose from 5,696 in 2024 to 6,312 – an 11 per cent rise.
- But an audit of 45,000 advanced cases found the proportion of men who died within three years of diagnosis fell from 56 per cent in 2015 to 47 per cent in 2022.
Treatments and research improving survival rates
However, experts said further investment is needed. Natalia Norori, head of data at the charity, said: “Right now, far too many men get a diagnosis at a later stage when treatment options are more limited, and the fact that nearly half of men still die within three years remains a tragedy.”
Spanish pensioner whose eviction sparked protests dies
An 87-year-old woman whose eviction from her Madrid home sparked protests over Spain’s housing crisis has died.
A ‘turning point’ in Spain
Images of Maricarmen Abascal being taken from her home of 70 years on a stretcher on 23 September led to nationwide protests as her case became emblematic of Spain’s lack of affordable housing.
Announcing her death, Madrid Tenants’ Union said Ms Abascal’s situation marked “a turning point in the history of this country”.
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What you need to know
- Ms Abascal was forced to leave her home after the company which owns her flat increased the rent to €2,650 (£2,280) – way above her monthly pension of €1,350.
- After her eviction, she was offered a lower rental rate but by then had been moved to hospital. Her death was announced on Wednesday.
- Protesters in central Madrid greeted news of the death with shock and anger. Banners read: “It’s not a death, it’s a killing.”
Housing crisis sparks election
Ms Abascal’s case has been a lightning rod for wider discontent in Spain at the country’s shortage of affordable housing amid rising eviction rates. Corruption scandals and immigration have also dogged prime minister Pedro Sánchez.
After Sánchez failed to pass emergency legislation aimed at alleviating some of the housing problems, he called an early election on Monday for 29 November. Opinion polls suggest Spanish conservatives will emerge as the largest party in the poll.
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.
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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
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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.
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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.
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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.
The i Paper was granted rare access to join crew for their final week of training before being deployed on operations.
The team has no idea what will be thrown at them – or when. Some threats are synthetic, appearing only on the radar systems, while others are physical – spider-like aircraft whirring through the air or uncrewed boats approaching from the horizon.
Half the crew work on an eight-hour shift, while the others eat, wash and rest, before swapping over – but they can never truly switch off. A group of sailors watches clad head to toe in overalls and hoods, with only their eyes exposed, the sound of the TV intermittently disrupted by the deafening noise as an automatic gun fires nearby.
At any moment, a tannoy announcement can call them into action. On more than one occasion, as a simulated ballistic missile zooms towards them, the entire crew is hauled out of bed, grasping life jackets, racing up ladders and working together to shoot it down as quickly as possible.
One false move in a real-world situation could see the ship, and those it is protecting, suffer catastrophic damage.
Not all emergencies are simulated. One night, the tannoy calls out a genuine injury: someone has been hurt on the gun deck. The casualty is later confirmed “walking wounded” with a minor injury and returns to duty the following day.
It’s not the only time that simulation blurs into reality. On the final day, a chilling twist brings a real and unplanned character into the wargame. A Russian frigate appears on the ship’s radar, 29 nautical miles away but heading towards it. The radar blinks, and the frigate reappears seven miles closer. It comes within 20 miles of before their paths diverge.
The crew are remarkably calm, a sign of how common encounters with Russian ships sailing close to the UK have become – more than 170 “shadow fleet” vessels passed near or through UK waters this summer, with a Russian presence in the Channel almost every day, analysis by The i Paper found.
These encounters mostly pass without incident, but in June, Royal Marine commandos performed a dramatic interception of a sanctioned shadow fleet oil tanker, descending on to the vessel from helicopters and detaining its crew.
Threats go beyond at-sea incidents. On Thursday, police said that a serving member of the Royal Navy had been charged with spying for an unnamed foreign power. The alleged offences took place between November 2024 and May 2025, with Commander Helen Flanagan, Head of Counter Terrorism Policing London, saying: “These are very serious charges against a serving member of the Armed Forces.”
The training is being led by a man with first-hand experience of the type of attacks its crew could face. Lieutenant Commander David Ferguson spent six weeks on board another Navy warship, HMS , as it faced off against Houthi attacks on commercial shipping in the Red Sea.
There, the crew faced the “constant threat of ballistic missile strike and a very limited time to react”, he says, with threats from drones on air, surface and undersea. Some threats could give an hour’s notice, others demanded a response within 45 seconds.
The experience proved to him that “training works”, Ferguson adds, recalling a feeling of calm even as attacks rained down. “You clearly have those emotions and you process them at a later date, but primarily you’re almost going into a function output.”
He describes the operation as “unlike anything else I’ve experienced”, with high adrenaline and a sense of hyperfocus.
In recent months, however, the readiness of the Navy has been called into question.
As a British airbase in Cyprus was pounded with Iranian drones earlier this year, it took nearly a week to deploy a warship to protect it. The vessel – HMS , one of sister ships – was tied up in maintenance while other ships were committed to other operations, triggering “bitter recriminations and intense soul-searching about the Royal Navy”, as one former officer put it.
While insiders say that the ’ crew managed to fit six weeks’ worth of work into six days to enable it to deploy, they admit that rounds of defence cuts have hindered the Navy.
It came after Donald Trump insulted the British fleet, calling Royal Navy warships “toys” after the UK refused to follow the US into his war with Iran.
The Navy is working to adapt to modern warfare and the rising use of drones, investing heavily in a “hybrid force” – a mixture of crewed and autonomous vessels. Many ships have been updated to respond to today’s challenges; ‘ Sea Viper missile system – designed to take out supersonic missiles – is among the most advanced maritime air-defence systems in the world, reaching four times the speed of sound.
Meanwhile, other capabilities are being phased out altogether. The Navy’s Wildcat helicopter fleet is set to be replaced with uncrewed rotary aircraft, though it is not clear by when.
Arnie, 26, is a flight observer, managing a helicopter’s navigation, weapons and sensors while his partner flies. He can go from relaxing anywhere on the ship to being airborne within 15 minutes. As well as tracking or shooting down threats, his helicopter can be used for medical evacuations.
Due to the particularly risky nature of their work, the helicopter pilots are the only crew members always entitled to a full night’s sleep, to avoid dangerous flying.
Long term, Arnie thinks AI will be able to do his job, but will not ever replace him. “I think that it will always be relevant to have people who are trained and understand what they’re seeing, but not necessarily in the aircraft. You could be on land giving that same oversight.”
recent training sought to introduce different uncrewed or autonomous systems to the crew, blending tried-and-tested machinery with cutting-edge tech. But whatever the capabilities, old-fashioned human grit remains at the exercise’s core.
“Everyone in the proper routines, wearing the proper clothes, using all the weapons, is the closest you can get” to real-life operations, Arnie says.
“No one knows how that will actually be, how you will actually react in real life, but this is the best exposure you can give people to that stress prior to having to do it for real,” he adds. “If we got the opportunity, then sure, we’d be ready.”