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Parenting gurus suggest the positive changes families could make for a happier 2026. London (PA Media/dpa) – As the New Year approaches, many people will be thinking about resolutions they can make to improve their life in 2026. But for children’s lives to improve next year, it’s their mums and dads who need to make the resolutions – and experts at the nation’s family charities and parenting groups have their own ideas about what those should be. Here’s what they suggest for parents’ New Year resolutions… 1. Remember what really matters Louise Burke, editorial director at Netmums, says: “As we step into a New Year, many of us feel the pressure to do more than ever before. The noise around modern family life can be deafening, and it’s so easy to feel like you’re falling short. But what if this is the year we flip the script? “Instead of adding more to our plates, take things out, letting go of guilt, comparison, the endless shoulds and must-dos. When we strip things back to what really matters – the smiles and cuddles, the laughter and simply getting through to a peaceful bedtime – that’s where family life feels lighter, and far more joyful.” 2. Reach out to someone touched by pregnancy or baby loss Jen Coates, director of bereavement support services at the baby-loss charity Sands, says: “One of the most common things bereaved parents tell us is that no one talked about their loss or their baby. This can leave them feeling lonely and isolated. “Talking about pregnancy and baby loss can be as simple as using their baby’s name, asking how they are, letting them know you’re there to support. Ask how they’d like to remember their baby over the coming year. Do they want to talk about their baby? “So, if you do one thing differently in 2026, please make it finding the words to talk about pregnancy and baby loss so we can help break the silence together.” 3. Rethink your child’s phone options Mumsnet founder Justine Roberts says: “We hear daily from parents stuck between two bad options: handing over a full smartphone before their child’s ready, or cutting them off from the social and practical tools their peers are using. So my resolution for families is to rethink the first-phone milestone entirely. “Instead of accepting that a full-fat smartphone is the only option, consider solutions that match your child’s developmental stage – whether that means a simpler device or a set-up that lets you stay in control of what they can do online.” 4. Get clued-up on toy safety Katrina Phillips, CEO at the Child Accident Prevention Trust, says: “Make this the year you get clued-up on what toys are most dangerous for your little ones. Cheap toys bought from online marketplaces are much more likely to be unsafe. Avoid water beads, small magnets or toys with accessible button batteries, as they can wreak havoc if a child swallows them. Trust your instincts and check toys over. If in doubt, put them out of the house.” 5. Remember bodies come in all shapes and sizes Umairah Malik, clinical manager at the eating disorders charity Beat, says: “Every January there’s an abundance of unhelpful messaging to look a certain way, which can have a negative effect on self-esteem and body image. ‘We’d encourage families to make a positive change in 2026 and champion the message that bodies come in all shapes and sizes – perhaps through having an open conversation together or making a commitment to steer clear of dieting talk.” 6. Seek help and know your rights Jane van Zyl, CEO at the working parents’ charity Working Families, says: I’d encourage parents and carers to seek help, especially when everything feels overwhelming. There are a number of trusted charities that can support you in checking whether you’re receiving all the benefits and entitlements available. “If you’re experiencing difficulty with your employer around getting the flexibility to manage your caring responsibilities, please contact our legal advice service. Being aware of your workplace rights, and feeling empowered to use them, is a vital tool everyone should carry with them into the New Year.” 7. Attentive, loving care means family Anna Feuchtwang, CEO of the National Children’s Bureau, says: “At this time of year, when we’re surrounded by reminders of the importance of families being together, it can be hard if that isn’t what your life’s like. There are more than 100,000 children in the UK care system, and every one of them will have their own experience of what an ideal family might look like. “For the adults in those young people’s lives, this is a good time to think about how you can pay attention to the children you’re caring for. Listen to what they’re telling you, find ways to give them real choices, even if it’s small things like seeing their siblings more often, or giving them a gift they weren’t expecting. You may not be able to change the system on your own, but you can make changes to their world.” 8. Fewer sugar hits, healthier smiles Dr Nigel Carter, chief executive of the Oral Health Foundation, says: “We’re encouraging families to make a simple New Year’s resolution: reduce the number of times teeth are exposed to sugar each day. Every sugary snack or drink triggers an acid attack on teeth, so cutting down the frequency of sugar is just as important as cutting down the amount. “A really easy way to protect the whole family’s smiles is to keep sugary foods and drinks to mealtimes only, rather than grazing on them throughout the day. It’s a small change that makes a big difference – helping children and parents start 2026 with stronger, healthier teeth.” 9. Add sleep-supporting foods to family meals Vicki Beevers, CEO of The Sleep Charity, says: “Good sleep isn’t just about routines – it’s also linked to what we eat. Certain foods help the body produce melatonin and serotonin, which support restful sleep. A great resolution is to include more sleep-friendly foods in family meals – affordable options like bananas, oats and wholegrain bread are excellent choices. Tinned beans and lentils are also budget-friendly and packed with magnesium, which helps relax muscles. “Instead of expensive snacks, try a sliced banana on toast, or a small bowl of porridge with a sprinkle of seeds. Swap sugary treats for a handful of unsalted nuts, or a slice of wholemeal toast with nut butter. These simple, affordable changes can make a big difference to sleep quality and wellbeing for the whole family.” 10. Help children feel listened to Barry Laker, service head of Childline London, says: “We know how powerful it can be for children when they feel listened to, and by resolving to take the time to explore regularly what’s going on for your child, you’ll also be creating a safe space for them to share any worries. Try to encourage discussion of a range of issues, including online safety, bullying, and their mental wellbeing, making it clear no topic is off limits.” 11. Connect with each other Daniella Abraham, head of volunteering at the parenting charity NCT, says: “Becoming a new parent can be a challenging time, but connecting with others in your local community can be a great way to support each other. Call a friend who recently had a baby, and pop over. Ask how they are and listen without judgement. Whether through friendships, family networks, or local groups, feeling connected can help parents to share their experiences, ease isolation, and build resilience.” The following information is not intended for publication dpa pa arw

(The article has been published through a syndicated feed. Except for the headline, the content has been published verbatim. Liability lies with original publisher.)

Become a stronger and healthier version of you for the year ahead. London (PA Media/dpa) – As we begin thinking about what 2026 might bring, you may have already been thinking about some fitness goals and health-focused resolutions for the year ahead. Building strength could be high on your list, but new research conducted by Censuswide on behalf of Nuffield Health suggests many people are still unsure how to get started. The survey of 2,000 UK adults revealed that although 28% of respondents said strength training was their favourite type of workout, 26% said they don’t feel/wouldn’t feel confident using gym equipment, while 34% admitted they feel embarrassed when using it. If you’re eager to experience the benefits of strength training this year but aren’t sure where to begin, Sam Quinn, personal training lead at Nuffield Health, is here to help. Here are his top tips to help make 2026 the year you start strength training – and maintain consistency and progress along the way. Start with bodyweight exercises “If you are starting out as a complete novice, you don’t even necessarily need a gym membership,” says Quinn. “Firstly try some bodyweight exercises – such as squats, core exercises, single leg exercises like lunges or lateral lunges or press-ups – as these are all going to help begin to build fundamental physical strength.” Set short, medium and long-term goals “Having short, medium and long-term goals will help you stay consistent throughout the whole year,” says Quinn. “You might have a long-term goal of deadlifting 100 kilograms, but your short-term goal is that you’re going to make sure that you’re going to get to the gym twice a week. “Then a medium-term goal could be that you’re going to work towards a holiday in April and then will allow yourself to have a rest before going again.” Add some resistance “If you have a gym membership, utilise some of the fixed resistance machines there or just add on some resistance bands to start with,” recommends Quinn. “Then as you become more advanced, move onto the more conventional power lifting-based exercises such as squats, deadlift and bench press.” Don’t do too much too soon “I think the biggest thing that beginners often get wrong is trying to lift too heavy a weight too soon,” says Quinn. “Lifting a really heavy weight with poor technique is going to lead to risk of injury, so gradually increasing the weight overtime and focusing on technique is key. Have rest days “If you don’t have rest and recovery days you are going to experience cognitive and physical fatigue, or you might pick up an injury and won’t be able to achieve your goal,” says Quinn. “So, it’s important to structure your training appropriately and to factor in appropriate rest days, so you let yourself recover properly.” Keep your training fun and varied “It’s important to have variety within your training,” says Quinn. “Keep it varied by training with friends and by trying out different classes, because sticking to a squat, a deadlift and a bench press, for example, will get boring quite quickly.” Have a midpoint review “It’s good to have a long-term goal to work towards, but remember to review your training,” recommends Quinn. “If you haven’t been able to stay consistent with training ask yourself, am I enjoying this training? Is this working for me? How can I change or adapt my training?” Monitor your progress “Sometimes when life gets busy you can forget how far you have come, so make sure that you are monitoring your progress,” advises Quinn. “If you’re looking to deadlift 60 kilograms and start out with just the bar, for example, keep track of your progression. Seeing progress can help give you a bit of confidence boost to keep going.” Think about the mental benefits “Strength training is a massive confidence builder,” says Quinn. “I meet people all the time who are unfit or overweight but as soon as they start training their self-esteem starts to grow. “If you feel strong, you feel more confident. So, strength training can have a massive impact on people’s perception’s of themselves and how they carry themselves.” Consider a personal trainer “Having a qualified personal trainer helps make sure that the exercise is going to be safe and effective,” says Quinn. “There’s so much conflicting information out there, so make sure that you’re getting factual information and a program which is going to be tailored to your ability. “A trainer can also help identify what potential problems you might have and can provide you with an alternative exercise.” Prioritise protein “Alongside your training, try to eat a healthy, balanced diet and make sure that you’re consuming enough protein,” advises Quinn. “Protein helps you recover from exercise, so I would aim for a daily intake of 1.1 to 1.5 grams of protein per kilogram of body weight.” The following information is not intended for publication dpa pa arw

(The article has been published through a syndicated feed. Except for the headline, the content has been published verbatim. Liability lies with original publisher.)

People often feel anxious before the start of a new year due to a combination of societal pressure, self-reflection and the fear of the unknown. London (PA Media/dpa)  – As the year draws to a close, many of us naturally take time to reflect on the months gone by. Once the excitement of Christmas fades, some people might start to experience New Year anxiety and fixate on all their unmet goals. We spoke with Dr Ravi Gill, a health psychologist and founder of Smart Mind Health, who explained how this anxiety can show up and impact our daily life, and also shared some practical tips on how to manage it. What are some signs of New Year anxiety? “A common way to recognise anxiety would be look at the thoughts that come up and their frequency,” says Gill. “So, think about how frequently you are thinking about the things that you haven’t done. “If you walk past a bookshelf and think, ‘oh, God, I really should have put that picture up’, that’s okay in that moment because something has triggered it. But if we constantly find ourselves going back into that space where negative thoughts are firing and get stuck into that negative thought loop, that’s probably anxiety.” Anxiety can often cloud your judgement. “If you suffer with anxiety, you might not able to factor in that maybe the goals were unrealistic, or maybe the year was just genuinely hard,” reflects Gill. “You might struggle to see any good points as there is an intense focus on the negatives.” This can lead to cumulative stress. “For a short period, stress can be quite good because it helps us to feel quite motivated and we’re able to get things done,” says Gill. “However, if you let that stress build up for long periods of time, it can actually have quite a negative impact on your health,” highlights Gill. What factors can trigger this anxiety? “When you’re out socially with friends or colleagues this time of year, many people start talking about New Year’s resolutions which can naturally bring you into that space of reflection,” says Gill. “Maybe you said to yourself at the beginning of the year that I’m going to do something different, or I’m not going to fall into the same patterns of behaviour that I have previously engaged in, and you feel like you haven’t achieved this. “This can bring up a lot of anxiety and can leave you feeling quite disheartened if you haven’t made the progress that you thought you would.” The pressure and unrealistic expectations of self-improvement can force people into a negative spiral of comparison. “People are constantly sharing pictures about of their achievements online and it’s easy to compare yourself to that,” says Gill. “Lots of people get trapped in this negative cycle and the idea that they are running out of time.” The lull between Christmas and New Year, and all the disrupted routines that come with the festive period, can also exacerbate these feelings. “During this lull when you haven’t got things to do, you might look around your house and think, ‘oh there’s that DIY project that I didn’t quite get finished’, and get into a negative head space,” says Gill. Furthermore, external seasonal factors can also set a dreary, negative tone. “During winter, the days get darker and shorter, and the lack of exposure to natural sunlight significantly impacts our serotonin levels,” explains Gill. “Serotonin is linked to our sleep-wake cycle, so we naturally just feel in this slow, sluggish state and that motivation to do things can disappear.” Here are some tips on how to manage this anxiety: Reframe your mindset “Take the opportunity to reframe some of these negative thoughts, and to separate your worth from the outcomes,” recommends Gill. “Name something that was an achievement this year that perhaps you’ve been unable to recognise.” Get into a good routine “Anxiety often comes from the fear of the unknown and is the anticipation of something going wrong and something bad happening. So, if we put structure and routine in place, it creates a space for psychological safety where we know what’s coming next,” explains Gill. “Therefore, our nervous system can relax, and then we don’t have that anxiety build-up.” Prioritize sleep “Sleep is one of those really positive anchors that we all need in order for a general reset of our wellbeing,” says Gill. “If we’re able to get into a really good sleep routine, that gives us the best possible chance to be able to put other things in place to manage the anxiety.” Stop comparing yourself to others “Remember that people only tend to share the good stuff on social media and that there‘s a lot that they edit out,“ says Gill. “Don’t take everything you see at face value.” Try some deep breathing “When we experience an anxiety attack, our anxious thoughts often take over and it can affect our ability to be able to breathe correctly,” says Gill. “Try and catch your breath and regulate it by breathing slowly and deeply.” Set monthly goals rather than New Year’s resolutions “Rather than setting a New Year’s resolution for the entire year, I think we should break them down by month,” recommends Gill. “If we chunk our overall goal into really small, manageable steps, that will make the biggest difference.” The following information is not intended for publication dpa pa mls

(The article has been published through a syndicated feed. Except for the headline, the content has been published verbatim. Liability lies with original publisher.)

Human papillomavirus (HPV) is often considered a taboo subject. London (PA Media/dpa) – Although most of us will be exposed human papillomavirus (HPV) at some point in our lives, it remains widely misunderstood. Receiving a positive HPV result can be worrying and confusing, yet the link between HPV and cervical cancer is more nuanced than many people realise. We spoke to Adeola Olaitan, consultant gynaecological oncologist at The Wellington Hospital, part of HCA Healthcare UK, who explained what HPV is, how it relates to cervical cancer and addressed some common myths around this topic. What is HPV? “HPV is a family of viruses that infect the skin and the mucosal tissue,” explains Olaitan. “There are different subtypes of HPV which are denoted by numbers.” You can get HPV from any skin-to-skin contact of the genital area, vaginal, anal or oral sex or through sharing sex toys, according to the NHS website. Most of the time HPV does not cause any problems, highlights the gynaecological oncologist. “In most cases, HPV is a transient, harmless condition, and most people clear it without even knowing that they had it,” says Olaitan. “It will usually clear naturally within two years.” What is the biggest misconception about HPV? “I think the biggest misconception about HPV is the stigma surrounding it,” says Olaitan. “Because it’s a sexually associated infection, people think it has connotations of promiscuity, which it doesn’t. You can have sex once and get HPV.” Which types of HPV can increase your risk of cervical cancer? There are over 200 types of HPV, according to The Eve Appeal, and they are split into two groups: low-risk HPV and high-risk HPV. Around 14 types of HPV are considered high risk for cervical cancer and two of these types (HPV 16 and HPV 18) cause about 70 out of 100 (70%) of all cervical cancer cases, according to Cancer Research UK. “HPV 16 and HPV 18 can infect the cervix, and if the infection persists then they can increase the risk of cervical cancer,” explains Olaitan. How can you find out if you have HPV? “There are usually no symptoms of HPV, so if you don’t go to a cervical cancer screening, you won’t know you have it,” says Olaitan. “The knowledge of whether you have HPV or not is only important because it marks people out as having a greater risk of having abnormal cells, which if left undetected or untreated can increase the risk of cervical cancer.” Everyone with a cervix should be invited for screening by the NHS every five years from the age 25 to 64, according to the NHS website. It also states that during the screening appointment, a small sample of cells is taken from your cervix and the sample is checked for high-risk HPV types that can cause changes to the cells of your cervix. “If the initial screening finds high-risk HPV, a reflex cytology test would be conducted on the same sample to look for abnormal cells,” explains Olaitan. “If that finds no abnormal cells, you will be told to come back for a screening at a shorter interval. However, if abnormal cells are found you will be referred for a colposcopy to have a closer look at the cervix.” Can protect yourself against HPV? “The HPV vaccine is very effective at protecting people against HPV,” says Olaitan. “It’s typically given to children between the ages of 11 and 13 and is licensed to the age of 45, but it’s less effective the older you are. “But you can have it even if you’ve been exposed to HPV or you have a current HPV infection, and it gives immunity that’s stronger and longer lasting than natural immunity alone. So, it’s still good to have it, but it’s better to have it when you’re young.” What are some symptoms of cervical cancer to look out for? “The most common symptoms of cervical cancer are bleeding after sex, bleeding in between periods, bleeding after the menopause, or an offensive, persistent vagina discharge,” highlights Olaitan. “Most of the time these symptoms are indicative of benign conditions, but it’s important that they’re not ignored and that you go and get them checked to exclude anything more serious going on.” What’s the most important thing people should know about HPV and cervical cancer? “Remember that cervical cancer is preventable, and people who go for regular screenings are unlikely to get cancer,” says Olaitan. “Screening and being vaccinated are two of the most important things you can do for your health.” The following information is not intended for publication dpa pa arw

(The article has been published through a syndicated feed. Except for the headline, the content has been published verbatim. Liability lies with original publisher.)

London (PA Media/dpa)  – HPV is often considered a taboo subject. Although most of us will be exposed human papillomavirus (HPV) at some point in our lives, it remains widely misunderstood. Receiving a positive HPV result can be worrying and confusing, yet the link between HPV and cervical cancer is more nuanced than many people realise. We spoke to Adeola Olaitan, a consultant gynaecological oncologist, who explained what HPV is, how it relates to cervical cancer and addressed some common myths around this topic. What is HPV? “HPV is a family of viruses that infect the skin and the mucosal tissue,” explains Olaitan. “There are different subtypes of HPV which are denoted by numbers.” You can get HPV from any skin-to-skin contact of the genital area, vaginal, anal or oral sex or through sharing sex toys, according to the UK's National Health Service (NHS) website. Most of the time HPV does not cause any problems, highlights the gynaecological oncologist. “In most cases, HPV is a transient, harmless condition, and most people clear it without even knowing that they had it,” says Olaitan. “It will usually clear naturally within two years.” What is the biggest misconception about HPV? “I think the biggest misconception about HPV is the stigma surrounding it,” says Olaitan. “Because it’s a sexually associated infection, people think it has connotations of promiscuity, which it doesn’t. You can have sex once and get HPV.” Which types of HPV can increase your risk of cervical cancer? There are over 200 types of HPV, according to The Eve Appeal, and they are split into two groups: low-risk HPV and high-risk HPV. Around 14 types of HPV are considered high risk for cervical cancer and two of these types (HPV 16 and HPV 18) cause about 70 out of 100 (70%) of all cervical cancer cases, according to Cancer Research UK. “HPV 16 and HPV 18 can infect the cervix, and if the infection persists then they can increase the risk of cervical cancer,” explains Olaitan. How can you find out if you have HPV? “There are usually no symptoms of HPV, so if you don’t go to a cervical cancer screening, you won’t know you have it,” says Olaitan. “The knowledge of whether you have HPV or not is only important because it marks people out as having a greater risk of having abnormal cells, which if left undetected or untreated can increase the risk of cervical cancer.” Everyone with a cervix should be invited for screening every five years from the age 25 to 64, according to the NHS website. It also states that during the screening appointment, a small sample of cells is taken from your cervix and the sample is checked for high-risk HPV types that can cause changes to the cells of your cervix. “If the initial screening finds high-risk HPV, a reflex cytology test would be conducted on the same sample to look for abnormal cells,” explains Olaitan. “If that finds no abnormal cells, you will be told to come back for a screening at a shorter interval. However, if abnormal cells are found you will be referred for a colposcopy to have a closer look at the cervix.” Can protect yourself against HPV? “The HPV vaccine is very effective at protecting people against HPV,” says Olaitan. “It’s typically given to children between the ages of 11 and 13 and is licensed to the age of 45, but it’s less effective the older you are. “But you can have it even if you’ve been exposed to HPV or you have a current HPV infection, and it gives immunity that’s stronger and longer lasting than natural immunity alone. So, it’s still good to have it, but it’s better to have it when you’re young.” What are some symptoms of cervical cancer to look out for? “The most common symptoms of cervical cancer are bleeding after sex, bleeding in between periods, bleeding after the menopause, or an offensive, persistent vagina discharge,” highlights Olaitan. “Most of the time these symptoms are indicative of benign conditions, but it’s important that they’re not ignored and that you go and get them checked to exclude anything more serious going on.” What’s the most important thing people should know about HPV and cervical cancer? “Remember that cervical cancer is preventable, and people who go for regular screenings are unlikely to get cancer,” says Olaitan. “Screening and being vaccinated are two of the most important things you can do for your health.” The following information is not intended for publication dpa pa mls

(The article has been published through a syndicated feed. Except for the headline, the content has been published verbatim. Liability lies with original publisher.)

Be extra vigilant about the health and wellbeing of older loved ones this winter. London (PA Media/dpa) – Cold weather, darker evenings and seasonal illnesses can make everyday tasks more challenging during the winter period, especially for older people. “Winter is a period when we need to be particularly vigilant about the health and wellbeing of older adults,” says Maria Talaban, registered nurse at the UK's Loveday Abbey Road care home. “Colder temperatures can trigger a rise in respiratory infections, reduced mobility from stiffness and cold-related pain, and an increased risk of dehydration as people naturally drink less. “Falls also become more common as joints tighten and energy levels dip, and in more severe cases, inadequate heating or clothing can lead to hypothermia. Chronic conditions such as COPD, diabetes and cardiovascular disease often worsen during this season, requiring closer monitoring and timely intervention.” However, the older adults in our lives might hesitate to ask for help. So, here is some advice on how to keep a closer eye on your loved ones this winter… How can you tell if an elderly relative is coping well day-to-day? “A relative who is coping well maintains their usual routines, keeps their living space relatively tidy, engages in conversation and shows interest in daily activities,” says Talaban. “Look for steady appetite, good hydration, appropriate clothing choices and a stable mood. If loved ones appear content, oriented and able to manage small tasks independently, it’s a strong indicator they’re managing well.” Other positive signs include keeping on top of bills and appointments, maintaining good social connections with family, friends and neighbours, and sleeping well with a regular routine, she adds. What subtle signs of decline do people often miss? Small, subtle changes often signal bigger issues. “Families often overlook reduced mobility, minor memory lapses, reluctance to go outdoors or small changes in posture and gait,” says Talaban. “Pay close attention to behavioural shifts such as irritability or withdrawn behaviour. These subtle markers, especially when new or progressing, can indicate emerging health challenges.” A prominent shift in eating or sleeping patterns could also be a red flag. “Shifts in sleep patterns, particularly increased daytime napping and night-time disorientation, may suggest an underlying change in wellbeing,” says Talaban. “In addition, unexplained weight loss, a declining appetite or an empty fridge are equally important signs. “Changes in personal hygiene, from wearing the same clothes repeatedly to an unkempt appearance, body odour or avoiding bathing and grooming, can also all point to someone quietly struggling with day-to-day life.” How can you tell if a loved one isn’t eating or drinking enough? “Weight loss, dry skin, dry mouth or cracked lips, constipation, fatigue, headaches, dark concentrated urine, reduced urination, dry skin, sunken eyes and mood changes or confusion often indicate poor nutrition or hydration,” highlights Talaban. “You may notice food left untouched, expired groceries, or a dwindling interest in meals. Families can support this by offering hydrating snacks, warm drinks and nutrient-dense foods.” How often should family members or friends check in? “Daily contact, whether through a call, message, or brief visit, offers invaluable reassurance and allows families to identify early signs of change,” says Talaban. “When checking in, look for subtle shifts in mobility, such as walking more slowly than usual, using furniture for support, hesitation on stairs, or difficulty rising from a chair.” What are some signs that might suggest an older adult is becoming socially isolated? “Reduced phone use, declining invitations, withdrawn behaviour and a loss of interest in hobbies are common early signs,” says Talaban. “A noticeable quietness, becoming emotionally distant or a lack of enthusiasm in conversation can also indicate loneliness. “We recommend day clubs, community groups or companionship visits to help older adults stay engaged, warm and socially connected.” How can you get an elderly relative to open up without being confrontational? “Gentle curiosity works better than direct questioning,” advises Talaban. “Create a relaxed environment, perhaps during a shared cup of tea and ask open, non-judgemental questions.” What other practical things can family members or friends do to help an older adult who lives on their own this winter? Small, thoughtful actions can make a big difference. “Ensuring the home is warm, pathways are safe and cupboards are well stocked provides vital security during the colder months,” says Talaban. “Families can also offer support by arranging transport to appointments and planning regular social engagements.” It’s also a good idea to prepare for emergencies. “Make sure the home is winter-ready with a safely functioning heating system, working torches, extra blankets and a clearly displayed list of emergency contacts,” advises Talaban. “It’s also wise to keep a simple emergency kit on hand, stocked with essentials, to provide reassurance and support during unexpected weather disruptions or power cuts.” The following information is not intended for publication pa dpa coh

(The article has been published through a syndicated feed. Except for the headline, the content has been published verbatim. Liability lies with original publisher.)

As the year draws to a close, some of us will find ourselves overwhelmed with festivities. Is this break going to be one of all-out revelry or a more moderate approach that benefits your body and soul. London (PA Media/dpa) – Hitting the booze and festive food hard is often as much a part of Christmas as awkward work dos and Rudolf. But it doesn’t have to be that way. You can enjoy December without a perpetual hangover and a tin of chocolates constantly on the go – you might even have a better time. “A lot of people down tools on December 1 from a health and wellbeing perspective, then it’s like, ‘Right, January is the time to really kick on,’” says Andy Carr, master trainer and head of fitness for Snap Fitness UK & Ireland. “I don’t know if it’s a British thing, or a human thing, but we’re not particularly good at moderation.” So, in an effort to avoid a pigs-in-blanket-coma (not technically a medical condition…) and your mood dipping in line with the number of cocktails you knock back, here’s how to make the most of party season, without overdoing it and burning out… Go easy before big nights out If you know you’ve got your work bash coming up, plan your week accordingly and nail the basics. “Get a bit of rest, make sure you’re eating lots of nutrient-rich meals and have a balanced week, because we can all feel a bit of guilt when we go wild at social events,” says Carr. “You need to be looking after yourself and fuelling your body properly during the Christmas period to enjoy it,” agrees physiologist and nutritionist at Nuffield Health, Hannah Belsham. “You don’t want to be having colds and flu and feeling sluggish, bloated and tired.” Good nutrition and decent sleep can help ward those off. Earn the fun “It’s a difficult time of year to get yourself down to the gym because it’s darker in the evenings, but it’s really important for your mental health,” says Carr. “If you are going to be drinking on these nights out, it will affect your mentality, so making sure you’re exercising regularly, and you feel confident and happy in yourself will mean you make more mindful decisions on your night out, and you’ll have earned the fun you’re having.” Focus on fibre You don’t have to skip the cheese and chocolate, but mix in some good, fibre-rich stuff too, says Belsham. “Fibre slows down the tract of food throughout our gut, which means if we have sweets with a high glucose content, the glucose spikes we get are not as intense, and we’re not getting the crash afterwards. It also means we’re feeling fuller for longer, so we’re less likely to carry on snacking.” Luckily, there are so many good vegetables to enjoy at this time of year. “I’m such a nutritionist, my favourite part of Christmas dinner is the vegetables,” says Belsham. “I know that’s controversial, but I love a little honey-roasted parsnip, Brussels sprouts, and red cabbage.” And if you are maxing out on crisps and crackers, have them “with carrot sticks and cucumber to make each snack more mindful”. This can all help with gut health at Christmas too, reducing discomfort and bloating. Stay hydrated “Hydration on a night out is important. I have a glass of water between drinks – it is simple, but effective, and that helps me the following day so I don’t feel as tired and dehydrated,” says Carr. As well as alternating booze and water, you can ‘zebra-stripe’ with zero per cent alcohol or soft drinks. Mindful drinking expert and Breast Cancer UK ambassador, Camille Vidal says tactics like this help pace you. You can also try “starting with something alcohol free, and ending with something alcohol free to reduce how much you drink”. Reframe the role of booze “We have this narrative that alcohol is what makes the moment better, but feeling horrible and hungover on Christmas Day or Boxing Day isn’t a nice experience,” says Vidal. “It’s about celebrating in a way that feels good in the moment and the day after.” If you’re feeling pressure to drink, Vidal recommends saying: “‘I’m not drinking at the moment because I feel so much better when I don’t.’” Or if you’re working on a fitness goal, share that with loved ones to help them get onboard, or even join you and “keep each other accountable”. Pack the fridge with non-alcoholic options, even if you aren’t mindfully drinking yourself. “Other people might be, so when hosting parties, make sure there is an option for everyone and be more inclusive in the way you celebrate,” says Vidal. Stand up for yourself Setting boundaries might sound a bit therapy-speak, but having a sense of what you are and are not comfortable with is important. “It’s okay to say no,” says Carr. “You’re going to be around people that you either socialise regularly with, or potentially people that you don’t, and therefore you might feel a bit of pressure to stay out later than you usually would. Protect your own energy. It’s absolutely fine to enjoy yourself, but know the correct time to say no and get yourself home.” The same goes with alcohol, says Vidal. “You don’t have to say, ‘I’m not drinking’. Just go to the bar and ask for an alcohol-free option that will look exactly the same in the glass – you don’t have to justify yourself.” Get your rest post-party ‘Tis the season for burning the candle at both ends, but you do need to sleep. “Sleep is this odd thing we feel we can sacrifice when we need to. An hour or two here or there each night is something that surely we can get away with because it’s just a bit of sleep, but the reality is it is a little bit like stealing a few hours now, but paying for it later,” says Dr Jeff Foster of Manual.co. “A reduction in one or two hours of sleep per night for two weeks can have a significant impact on our hormone levels, including testosterone and cortisol. Doing this for longer periods can have a significant impact on our mental health and cardiovascular health risk.” Foster recommends “not staying out too late or trying to split your social events across different days or weeks to minimise the repeated impact of recurrent sleep deprivation”. “You could even try hosting a party that starts a bit earlier in the hope that it finishes earlier as well,” he adds. Take it easy – but still move your body You don’t have to subscribe to the ‘sweat it out’ philosophy after a big night out. “I don’t go all guns blazing,” says Carr. “For 48 hours afterwards, yes, but the day after your body is in recovery.” He prefers low-impact exercise. “Reformer Pilates gets me to reconnect with myself, get out of the mindset of a hangover, and gives me a boost if I’m feeling low on energy.” Otherwise, he swears by taking a long walk. “That freshens me up, and I feel a lot better.” Breathe deeply “Although it can be a really happy time, it can also be a really overwhelming season,” acknowledges Belsham. “Mindfulness or deep breathing can help reset your nervous system balance, and that can calm your heart rate, especially if you’re also suffering ‘hanxiety’. Alcohol can disrupt GABA, your calm hormone neurotransmitter, which means you’re more likely to feel anxious the next day. Box breathing can help balance everything out and improve those anxious feelings.” The following information is not intended for publication pa dpa coh

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To deliver that many presents, Santa Claus would be burned up at the sheer speed he would need to hit. But there is a way it's possible, one physicist has calculated. This theory also explains why Santa Claus is never seen. Munich (dpa) – Every year, Santa Claus races around the globe in a matter of hours to bring presents to children all over the world. This is how countless films and stories describe it – but scientists have always enjoyed calculating why this is actually impossible. Now, a physicist in Germany says Christmas does not have to be cancelled after all: All Santa needs to do is make use of modern quantum physics, Metin Tolan. For the calculations, the existence of Santa Claus is assumed to be certain, "because the whole world simply cannot be wrong," writes Tolan in a German-language book that translates as "Silent Night, Hasty Night." He recalls one of the first recorded stories in which the existence of Santa Claus was questioned: in 1897, 8-year-old Virginia O'Hanlon wrote a letter to the editor of the New York Sun with the words: "Please tell me the truth: is there a Santa Claus?' Air Force instead of Santa Claus Yes, was the response, couched in many poetic words – which is still one of the most frequently reprinted articles in English-language newspapers today. Another event in the US continues to have an impact to this day: On Christmas Eve 1955, the US Air Defence red telephone rang. Harry Shoup, a colonel in the United States Air Force, answered the phone, expecting an emergency – and a little girl asked: "Are you really Santa Claus?" Numerous other calls followed. A mail order company had published what it believed to be Santa Claus's number – but it was actually the Air Force's top-secret emergency number. "The colonel proved that he was also in control of this special situation and assigned a few men to answer the children's questions," the book says. This event is the basis for the tradition of the North American Aerospace Defence Command NORAD announcing Santa Claus's position every year. The project called NORAD Tracks Santa and can be viewed at www.noradsanta.org. 2,708 visits per second – is that possible? Tolan calculates how many households Santa Claus would have to visit according to a study on Christmas films – assuming that he only delivers to Christian children up to the age of 10 who have been good during the year. In 24 hours, he would have to make 2,708 visits per second to reach 234 million households. If he flew against the Earth's rotation, he would have a total of 32 hours – and thus "only" about 2,000 visits per second to complete. That is 40 times higher than the maximum frame rate that a human being can see – which is why we have no chance of observing him at work. However, Santa Claus would be dead anyway – burned up and crushed, as Tolan explains. He would have to cover a total distance of about 82 million kilometres with a sleigh weighing well over 200,000 tons, if every child received only one gift weighing about 1 kilogram. Reindeer after reindeer would incinerate To accelerate the sleigh to the required speed, Santa Claus would need more than six times the amount of energy consumed in Germany in an entire year, Tolan calculates. He explains the conditions under which one reindeer after another and then Santa Claus and his sleigh would evaporate in a fraction of a second, and why flying around corners also poses deadly risks. But survival is possible if quantum theory and the so-called energy-time uncertainty principle come into play, Tolan says. Quantum theory states that matter also has wave properties. "For Santa Claus, this means that he must be replaced by a matter wave that exists throughout space and describes all the states he can occupy at the same time." Instead of one Santa Claus, there is a whole Santa Claus wave consisting of superpositions of all his states. Quantum theory requires a radically different way of thinking "These individual states are then given by the fact that he delivers his presents to a specific house in each case." Santa Claus is therefore in all houses at the same time. Delivery, according to the rules of quantum theory, makes it impossible for Santa Claus to ever be seen, Tolan writes. A sighting would immediately lead to the collapse of the Santa Claus wave at that location – and thus to the end of the Santa Claus story.The theory of the Santa Claus wave ensures the survival of Santa Claus until the end of the universe, but it requires a radical rethinking Santa Claus doesn't just show up one night every year. "He has been on his way for an eternity of 20 octillion years." An octillion is a 1 followed by 48 zeros. Modern quantum physics is not only reshaping our understanding of reality, time and consciousness, but also making a valuable contribution to saving Santa Claus, Tolan concludes. Incidentally, the professor also calculates how long it takes to work off a single 100-gram chocolate Santa Claus. Unfortunately, that's six hours of walking – or two weeks of non-stop kissing. Ultimately, the book imparts completely useless knowledge, according to Tolan. "After reading it, you will realize that the new insights you have gained will not really help you in any situation in life." But: "You can now shine among your loved ones at Christmas with truly amazing facts and lighten up the contemplative festivities with scientifically sound remarks." The following information is not intended for publication dpa kll a3 xxde mew coh

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Washington (dpa) – At last, health researchers are giving us a reason to eat more, not less, cheese: Anyone fond of at least a couple of slices a day is likely helping their brain hold out against age-related decline. The same goes for those with a sweet tooth who enjoy the occasional dollop of cream with a piece of pie or a handful of strawberries, according to nutritionists at Sweden's Lund University. The researchers found that people who eat at least 50 grams, or two slices, of uncooked high-fat cheese a day appear to reduce their risk of developing dementia by 13%, while consuming 20 grams or more of cream a day is associated with a 16% reduction. Low-fat versions have little effect either way on dementia onset, according to the Lund team, which also found "no association" for other dairy items such as milk, butter and yoghurt. "For decades, the debate over high-fat versus low-fat diets has shaped health advice, sometimes even categorizing cheese as an unhealthy food to limit," said Lund’s Emily Sonestedt, whose team’s work on the subject was published by the American Academy of Neurology in December.  High-fat cheeses are those containing at least 20% fat, while for cream, anything below 30% is considered low-fat. The team looked at quarter-century-long health histories for almost 28,000 Swedes, 3,208 of whom developed dementia over the period. Participants kept track of what they ate and how they prepared their meals – information they passed on to the researchers. "Our study found that some high-fat dairy products may actually lower the risk of dementia, challenging some long-held assumptions about fat and brain health," Sonestedt added, calling for more research into the subject, particularly in countries such as the US where cheese is often eaten melted and with meat. The team said there was no reduction in vulnerability for people carrying the APOE e4 gene variant, which has been shown to be a "genetic risk factor for Alzheimer’s disease." The following information is not intended for publication dpa spr coh

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Sydney (dpa) – Ubiquitous and almost invisible, the tiny shards of plastic that are entering the human body through the food we eat could be damaging our brains in multiple ways, experts fear. A team of scientists have identified "five main pathways" along which so-called microplastics – shed from items such as plastic bottles, containers and cutting boards – may harm the brain and could be accelerating the development of neurodegenerative diseases. In apaper published in December in the journal Molecular and Cellular Biochemistry, researchers at the University of Technology Sydney (UTS) and Auburn University in Alabama warn that microplastics disrupt immune cell activity, impair mitochondria and damage neurons. "Microplastics actually weaken the blood–brain barrier, making it leaky. Once that happens, immune cells and inflammatory molecules are activated, which then causes even more damage to the barrier’s cells," said Kamal Dua of UTS. Although the human body expels most of the dinner plate-sized amount of plastic ingested each year, small amounts can accumulate in organs, Dua says. Because the body reacts to microplastics as “foreign intruders,” immune cells in the brain go on the offensive. But, according to Dua, "when the brain is stressed by factors like toxins or environmental pollutants this also causes oxidative stress." One of the chief concerns around microplastics remains unproven: that they could be contributing to Alzheimer's by triggering increased build-ups of beta-amyloid and tau while having a similar impact on Parkinson's onset by damaging neurons. However, the "persistent use of plastics in daily life" means there is "an urgent need for further research" into how they lead to "neurological outcomes," the researchers concluded in their paper, calling for efforts to clarify microplastics' role in Alzheimer's and Parkinson's. In advice to consumers, co-author Keshav Raj Paudel said: "Steer clear of plastic containers and plastic cutting boards, don’t use the dryer, choose natural fibres instead of synthetic ones and eat less processed and packaged foods." The following information is not intended for publication dpa spr coh

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