Some of the most common nutritional deficiencies can be the hardest to spot, particularly in milder stages. Subtle and vague symptoms such as tiredness, brain fog, low energy and hair shedding are all things that can contribute to making you feel a bit “off,” but the root cause can be hard to put your finger on.
However, deficiencies are worth getting to the bottom of, because over time they can contribute to poorer long-term health.
“There’s a difference between not consuming enough of a nutrient, having low levels in the body and developing a clinically diagnosed deficiency,” explains Nichola Ludlam-Raine, specialist registered dietitian and author of How Not to Eat Ultra-Processed. “Deficiencies can develop gradually, and the symptoms are often surprisingly non-specific, and can have many other causes.”
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.
While nutrient deficiencies are common, symptoms can be easily mistaken, adds Dr Alka Gupta, GP at Bupa Health Clinics. “If you’re concerned you might have a deficiency, it’s important to speak to a doctor. A simple blood test can often help identify any underlying issues and ensure you receive the right advice and treatment.”
Iron – fatigue, pale skin, restless legs, hair loss
Iron deficiency is common and is often one of the easiest to spot, according to Gupta. “Iron plays a vital role in helping your body produce haemoglobin, a protein in red blood cells that carries oxygen around the body. When iron levels are low, your body may struggle to deliver enough oxygen to your tissues,” she says.
“Iron deficiency is something I’m particularly mindful of in women of reproductive age, especially those experiencing heavy periods or during pregnancy,” adds Ludlam-Raine. “People who eat little or no meat may need to pay closer attention to their intake, but conditions affecting nutrient absorption can also contribute, too.”
Symptoms of anaemia include persistent tiredness and low energy, dizziness, pale skin, shortness of breath, headaches and brittle nails. “Interestingly, you can have low iron stores (ferritin) without being anaemic, which is why a normal haemoglobin result doesn’t necessarily rule out iron deficiency,” Ludlam-Raine says. Lesser-known symptoms include increased hair shedding, restless legs and a sore tongue. “One particularly unusual symptom is pica, where someone develops cravings for non-food substances, such as ice, paper or soil.”
What to eat more of
Lean red meat, beans, lentils, chickpeas, tofu, breakfast cereals and dark green leafy vegetables.
“Combine plant-based iron sources with vitamin C to help improve the absorption of non-haem iron,” Ludlam-Raine suggests. “Add red peppers to a lentil salad, enjoy kiwi fruit alongside fortified cereal or squeeze lemon juice over chickpeas.
“If someone has confirmed iron deficiency, dietary changes alone may not be enough, and iron supplementation may be recommended.”
Vitamin D – tiredness, weak muscles, low mood
It is estimated nearly one in five adults in the UK have a vitamin D deficiency, and this rises to about a third in the winter months, when many are unable to produce enough vitamin D from sunlight alone.
Vitamin D helps maintain healthy bones and muscles and supports a well-functioning immune system. “Low vitamin D levels can cause symptoms such as fatigue, muscle weakness, general aches and pains, and low mood,” Gupta says.
“Some people notice these symptoms more during the darker months of the year when daylight hours are shorter.”
Mild deficiency can cause vague or few obvious symptoms, meaning people may not realise their levels are low unless they have a blood test. But prolonged deficiency over time can lead to osteomalacia in severe cases, where bones become softer and weak, Ludlam-Raine adds.
What to eat more of
Oily fish like salmon, mackerel and sardines, egg yolks, UV-exposed mushrooms and some fortified breakfast cereals and spreads. “Vitamin D is naturally present in relatively few foods, making it difficult to obtain enough through diet alone,” Ludlam-Raine says.
“It is recommended everyone aged four and over consider taking 10 micrograms (400 IU) of vitamin D daily between October and March, while certain groups are advised to take it throughout the year.”
Vitamin B12 – tiredness, brain fog, memory problems, pins and needles
Vitamin B12 is an essential nutrient that helps keep your blood cells and nervous system healthy. “It is particularly important for nerve function, memory and concentration,” says Ludlam-Raine.
Deficiency can cause symptoms of anaemia, including tiredness, weakness, breathlessness and a sore, red tongue.
“However, some of the most important warning signs are neurological, including pins and needles, numbness in the hands or feet, balance problems, memory difficulties and brain fog,” she continues.
“Prolonged B12 deficiency can cause nerve damage that may become irreversible if left untreated, so anyone experiencing these symptoms should seek medical advice promptly.”
What to eat more of
Meat, fish, eggs, milk and dairy products. “For those following a vegan diet, I’d recommend regularly including foods fortified with B12, such as certain plant-based milks, breakfast cereals and nutritional yeast, alongside a reliable B12 supplement.”
“However, it’s a misconception that B12 deficiency only affects vegans. Older adults may struggle to absorb B12 efficiently, while conditions such as pernicious anaemia can prevent the body absorbing it properly.”
Certain medications and heavy alcohol consumption can also increase the risk of low B12 levels. “If someone has a diagnosed absorption problem, they may need high-dose oral supplements or B12 injections.”
Folate (vitamin B9) – fatigue, recurrent mouth ulcers and difficulty concentrating
Folate is essential for healthy red blood cell formation and DNA synthesis. It is particularly important during pregnancy, helping to support the healthy development of a baby’s brain and spinal cord.
“Deficiency can result in a type of anaemia, with symptoms including extreme tiredness, weakness, shortness of breath and difficulty concentrating,” Ludlam-Raine says.
“Some people may also experience a sore, red tongue or mouth ulcers. Folate and vitamin B12 deficiencies can produce similar symptoms, so identifying which nutrient is lacking (rather than guessing) is key.
What to eat more of
Dark leafy greens, broccoli, Brussels sprouts, asparagus, chickpeas, lentils and fortified breakfast cereals.
“Women who are planning a pregnancy, or who could become pregnant, are advised to take a 400 microgram folic acid supplement daily, ideally before conception and continuing until the end of the first 12 weeks of pregnancy.”
Calcium – muscle cramps, tingling sensations, brittle nails
“In early stages, calcium deficiency may not cause obvious symptoms. Some people experience muscle cramps, muscle aches, tingling sensations, brittle nails or fatigue.
“Over time, low calcium levels or inadequate calcium intake can contribute to poor bone health and increase the risk of osteoporosis and fractures.”
What to eat more of
Milk, yoghurt and cheese, sardines and tinned salmon with edible bones and green vegetables such as kale and broccoli.
“Maintaining adequate vitamin D levels helps your body make the most of the calcium you consume,” she adds.
Iodine – tiredness, thyroid problems, difficulties with concentration
Research suggests iodine deficiency is on the rise in the UK. It is most common among children, pregnant women and people who don’t eat dairy and fish.
“Iodine is essential for producing thyroid hormones, which help regulate metabolism, growth and development,” Ludlam-Raine says.
“Mild iodine insufficiency may not cause any noticeable symptoms. However, prolonged or severe deficiency may contribute to an underactive thyroid, potentially resulting in tiredness, feeling unusually cold, constipation, dry skin and difficulties with concentration.”
What to eat more of
Milk, yoghurt, cheese, fish and eggs. “If drinking plant-based milk alternatives, check to see whether iodine has been added (not all contain iodine, even if they’re fortified with calcium and vitamin B12),” Ludlam-Raine advises.
“For those avoiding animal products altogether, an iodine-containing supplement may be worth considering. “But avoid high-doses of kelp or seaweed supplements, in which iodine levels can be extremely variable, and excessive iodine can also interfere with thyroid function.”