Some things in life are inevitable. As the playwright Christopher Bullock, who wrote the Cobbler of Preston, brought to our attention back in 1716 with the famous line, “tis impossible to be sure of anything but death and taxes”.
But some things don’t have to be so certain – or at least, there are things that we can do to ameliorate their impact. And one of the those is how we age, and what we attribute to ageing.
Getting older is a natural and inevitable phase of life, but “being old” and “feeling old” are definitely not.
These are labels that we give ourselves. Of course, accepting we are older is healthy – because denial and resistance just leads to low mood or frustration and also can actually mean we age less well. If we push back against the natural changes to our body and mind, we sometimes don’t focus on prevention and how we can adapt. We don’t just want to live longer (our life span), but we need to focus on living for longer in good health where we can do the things we want and need to do (our health span).
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.
There are lots of physical, mental and emotional symptoms that we can rightly attribute to getting older; less skin elasticity, a reduction of muscle and physical strength, changes in flexibility and sleep requirements. But, sometimes, because society has such a toxic attitude towards ageing, we can become “old before our time” and we may dismiss some health changes as “just part of being older”.
The danger with this is twofold – we can either ignore “red flag” symptoms that need investigation, and secondly, we just accept what is happening and slip into “feeling old” way too soon.
Research has shown that having a more optimistic and proactive attitude to getting older means we live longer and we have less risk of chronic disease, and potentially better cognitive function. In short, attitude matters.
Here are seven health changes that we often dismiss as just part of getting older but actually need our attention.
We will all inevitably feel less energetic at times as we get older. We lose the energy producing power houses in our cells called mitochondria, our heart does not pump as efficiently as before and hormones like oestrogen, testosterone and growth hormone levels drop. All of these natural changes can make us feel more tired as we get older.
But, if we feel tired all the time and cannot pinpoint a reason for this, then it may be a red flag. Certain conditions – including anaemia, diabetes, thyroid hormone disturbance, viruses and sleep apnoea –could be contributing, so consult your doctor.
If there are no underlying medical conditions the next step is to think about what you can do to feel more energised. One major factor is your sleep, but another step you could take is to get more physically active because exercise releases dopamine, serotonin and endorphins which boost mood and alertness. It also helps oxygen being delivered all around your body, and supports those mitochondria power houses inside your cells.
Think about your stress levels too and trial some proven tension reduction techniques like progressive muscular relaxation, meditation, deep breathing exercises, and mindfulness. And lastly, reflect on your attitude; write down some words in a journal that come into your mind when you think of being older. If they are negative, interrogate your belief systems and reframe your thinking to be more positive.
Aching joints
As we age, we get a reduction in the number, mass and strength of our muscle fibres, and they repair less quickly after injury. Our ligaments and tendons (which hold our muscles onto our bones) lose flexibility, protective joint cartilage becomes thinner, and there is less synovial fluid which lubricates joint surfaces. So, we may experience muscle aches or joint pain from time to time.
However, if we get persistent symptoms like this, it limits what we can do, we get a pattern to the symptoms, or we get associated swelling, redness or rashes of the skin, we need to highlight this to a doctor in order to exclude any underlying arthritis, autoimmune disease or infection.
If there is nothing underlying, then we need to combine regular low impact exercise like walking, swimming or cycling, with strength training and a balanced diet with enough protein.
Disturbed sleep
As we get older, we still need seven to nine hours of sleep each night – but the pattern and how we sleep will change. Our internal body clock (circadian rhythm) shifts forward so we wake up earlier in the morning and feel tired earlier in the evening, we wake up more during the night, and we spend more time in light sleep stages and cycles during the time asleep, so we have less restorative sleep. All of these things happen because our body produces less melatonin (sleep hormone).
Red flags to watch out for with disturbed sleep (insomnia) can include breathing problems like sleep apnoea, stress or mental health difficulties, heart failure, chronic pain, digestive reflux, hormone shifts like menopause or an overactive thyroid gland.
If none of these are underlying, then try changing your sleep routine; go to bed and get up at the same time every day no matter what and avoid caffeine, nicotine and alcohol in the evening and eating late. Keep your bedroom cool (18°C) and dark, and avoid looking at devices that emit blue light for at least an hour, if not more in the evening.
One of the most effective things you can do, is to get into a routine that relaxes you before bed, like reading a book or having a bath. And, if you wake up in the night and can’t get back to sleep for about 15-20minutes, then try getting up and going to a different room and listening to the radio or an audiobook, or reading a book. Poor sleep leads to higher risk of cognitive problems, concentration, mood disturbance and some chronic health conditions.
As we age, we get something called presbycusis, which means we find it harder to hear high pitched sounds, background noise can make conversations harder to filter out, and speech sounds more muffled. This is all because the delicate hair calls inside our inner ear go through some wear and tear, and we get changes in the nerve pathways from the ear to the brain that carry the electrical signals that help us interpret sounds.
All of this is natural – however, we need to make sure we have regular hearing tests to make sure we are keeping track of when we may need extra support like a hearing aid. We also need to be alert to any other conditions that may present with sudden hearing loss – asymmetrical hearing loss, associated dizziness or vertigo, tinnitus or any linked nerve symptoms like numbness or weakness.
Low levels of hearing loss have been associated with an increased risk of developing dementia and cognition, so we do need to pay attention to our ears.
Research has shown that our social networking peak (the number of friends or social interactions) is around 25 years of age, with a rapidly reducing network between ages 30-49 years, and then as we get older, 40 per cent of us report we have five or more dependable friends, and as we get older still, we tends to have smaller but closer social networks.
This pattern tends to occur because of the changes in life responsibilities, caring roles and the nature of steady jobs, relationships and more permanent locations, so we have less exposure to new people.
As we get older, we may find ourselves spending more time on our own or with people we really trust.
This can be a good thing, but when it tips into loneliness or social isolation, research has shown we may actually age faster on a biological level. Sometimes, practical issues can keep us away from seeing people, but sometimes it can be a sign of a self-imposed isolation as a result of depression, anxiety, low self esteem or overwhelm.
As we get older, it is important to socialise so we feel connected, we get regular bursts of oxytocin, dopamine and serotonin, and so we keep our social skills up to scratch.
Research has shown that our ability to read body language and social cues is a habit and we need practice at it to enable us to interpret the signals accurately. Try new things, plan your diary in advance, choose easy, inexpensive ways to meet up with others, and answer your phone to talk rather than texting. Regular social interaction can help protect against memory loss.
We can sometimes too easily attribute changes in our memory, concentration or attention to just getting older, and in some cases this may be true. It may take longer to process new information, holding temporary information in our memory may be trickier, and planning or organising may take more effort. But these normal age-related changes do not stop someone from handling everyday routines or living independently.
If we have symptoms of confusion over place or time, are struggling to follow a conversation or are getting confused over familiar daily tasks, having difficulty concentrating or experiencing memory loss, then we need to see a GP to exclude any underlying cause like dementia.
If none of these are found, then we need to focus on prevention and change up our activities. This might be cognitive challenges like learning a new skill, puzzle completion, or changing routines to prioritise sleep or get active. We shoudl also choose a healthy diet with lots of fish, vegetables and limited processed foods.
Getting older can bring a sense of disorientation about who we are now, and where we go from here. We go through many different phases of life and getting older means we may be approaching pre-retirement or retirement planning, children becoming adults, a change in responsibilities or caring roles, and asking ourselves what comes next.
If we aren’t prepared for these big life changes or events, then we can sometimes develop low mood, apathy, depression, anxiety and a loss of direction. These are all red flags in terms of our mental and physical health.
Research has shown that if we have a strong sense of purpose, we have a significantly reduced risk of dying, better cardiovascular health and lowers the risk of dementia.
So, what can we do to refashion our sense of purpose as we get older? We can think about who we are now, what is important to us, what we want from this phase of life, what matters to us and how we might use our time to take action towards this. Investing in this now will pay dividends.