International Day of Friendship is a day to appreciate and promote friendships from all backgrounds. It is celebrated across the globe and promotes the idea that friendships between peoples, countries, cultures, and individuals can inspire peace and build bridges between those communities.

It was introduced in 2011 as a UN initiative to reject poverty, violence, and human rights abuses and to promote peace, security, and social harmony.

Friendship requires empathy, compassion, and concern for other people. By valuing and celebrating friendship, we develop these characteristics ourselves and adopt a more selfless and grateful outlook on life.

Why are friendships important?

Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. One of these is to connect with others.

Connecting with the people around you, your family, friends, colleagues, and neighbours is key to your overall wellbeing. These relationships will support and enrich you.

Good relationships are important for your mental wellbeing. They can help you to build a sense of belonging and self-worth, give you an opportunity to share positive experiences and provide emotional support and allow you to support others.

For more details on the 5 steps to wellbeing click here.

There are many benefits of friendships – there is a distinct connection between wellbeing and friendship, in simple terms, good friends are good for your health. They help you celebrate the successes in your life, as well as providing a listening ear and support network when you experience lows or in times of need.

Maintaining significant relationships in our lives brings numerous health benefits, such as increasing our self-esteem and confidence, reducing our stress levels, and boosting our sense of purpose and belonging.

As well as the wellbeing benefits that friendships bring, our friends help us become more well-rounded individuals. For example, through our relationships with others we learn about different cultures, beliefs, and languages.

As our lives progress, many of us find it difficult to develop new friendships. This is often because of

new priorities that require our focus and attention, such as work, childcare, or carer responsibilities. In addition, your long-lasting friendships might become strained due to you relocating to a new community or simply because of changes in your lives and interests. The result of which can have a negative effect on your mental health and wellbeing.

How to celebrate International Day of Friendship

• Find out about other cultures: The world is getting smaller and smaller. The population is growing yet we can all communicate with each other instantaneously. This is a great thing as we have access to so much knowledge at our fingertips and can chat with people from different cultures as easily as we can chat to the person in the next room.
• Spend time with friends and family: In our busy lives, we often forget to pause and reach out to those who are closest to us. Take some time on this day to do this. If you can’t see a friend, ring them up for a chat or reach out to someone who you’ve not spoken to for a while.
• Use this day of Friendship to slow down a little and catch up with the friends and family you may be neglecting a little with your busy schedule: Get together, either virtually or in real life, to enjoy each other’s company. By making time to be social, you’ll strengthen the bonds that hold your friendships together, and make a positive difference to the lives of people who care about you.

24 July 2026

This article was published on 15 July 2026. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

International Self-Care Day (ISD) is on 24^th July each year to highlight the importance of self-care in improving overall health and wellbeing. The date (24/7) symbolises that self-care should be practiced 24 hours a day, 7 days a week. It was launched in 2011 by the International Self-Care Foundation.

The day encourages individuals to prioritise their health and wellbeing through conscious, daily self-care practices to manage health, prevent illness and enhance overall quality of life. Consistent self-care practices have been clinically proven to help manage stress, improve mental health, and prevent chronic diseases. As health systems worldwide face a range of challenges, integrating self-care into our daily routine can lead to healthier populations.

The day is a powerful reminder that self-care is not a luxury – it’s a fundamental act of self-love and self-preservation. It is not selfish – it’s vital.

Self-care is not a trend; it’s a proactive and personal approach to looking after our overall wellbeing. Whether it’s getting enough rest, making healthy food choices or seeking support, every decision counts.

What is self-care?

World Health Organization’s definition of self-care is:

“The ability of individuals, families and communities to promote health, prevent disease, maintain health, and cope with illness and disability, with or without the support of a health-care provider”.

Self-care involves people taking charge of their own physical and mental health using the knowledge and resources available to them. It empowers individuals to make informed choices in collaboration with healthcare professionals when needed. It includes:

• Making healthy lifestyle choices – being physically active and eating healthy
• Avoiding unhealthy lifestyle habits – avoiding smoking and excessive alcohol consumption
• Using prescription and non-prescription medications responsibly
• Recognising symptoms – assessing and addressing symptoms in partnership with healthcare professionals where necessary.
• Monitoring health – checking for signs of deterioration or improvement.
• Managing conditions – managing symptoms in partnership with healthcare professionals.

The key focus areas are:

• Mental health and emotional wellbeing – reduce stigma and promote open conversations. For more details read our guide here.
• Physical activity and healthy eating – encourage regular activities and balanced nutrition as daily priorities. For more details read our guide here.
• Sleep and rest – understand the importance of restorative sleep. For more details read our guide here.
• Digital wellness – minimise screen fatigue and promote healthy technology use.
• Preventive health – ensure you have regular dental, GP, and optical appointments.

How to get involved

Mental Health

• Spend time in nature
• Practice yoga or stretching techniques
• Try breathing techniques
• Practice mindfulness, meditation or self-reflection
• Journal your feelings, intentions or gratitudes
• Write down three positives from the day
• Use affirmations or positive self-talk
• Identify your stress triggers and develop healthy coping strategies
• Access mental health resources or talk to a counsellor
• Read, listen to music, or engage in a relaxing hobby

Physical Health

• Take the stairs, walk, or cycle when possible
• Get at least 30 minutes of physical activity
• Eat colourful nutritious meals (aim for at least 4 colours on your plate)
• Drink at least 2 litres of water daily
• Prioritise 7–9 hours of quality sleep
• Use wearables or apps to track your wellness

Digital Self-Care

• Unfollow social media accounts that cause stress or self-comparison
• Use apps that support sleep, mindfulness, and screen-time management
• Take regular digital detoxes (start with 30 minutes a day and build up to digital-free days)
• Set tech-free hours, especially before bed

Self-Care Resources

• World Health Organization (WHO)
• The Sleep Charity
• NHS
• Mind
• Mental Health Foundation

24 July 2026

This article was published on 13 July 2026. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

Every year in July, Samaritans branches in the UK and Republic of Ireland hold local events to raise awareness of Samaritans.  They are here to listen to anyone who’s struggling to cope, at any time of the day or night.

Samaritans are encouraging people to become better listeners. Samaritans Awareness Day on 24 July is a great time to start and pledge to become a better listener. Click here for more details.

Taking care of your mental health is as important as taking care of your physical health.

Mental health problems affect around one in four people in any given year*. They range from common problems, such as depression and anxiety, to rarer problems such as schizophrenia and bipolar disorder

It is important that we, all as individuals do what we can to look after ourselves and each other. You may also have concerns about how others are coping.

Starting a conversation with someone around their mental health can feel daunting. You may be worried that you will say the wrong thing but remember that saying nothing is far worse.

The more conversations we have about mental health the more barriers we can break down and the closer we’ll come to ending mental health, stigma and discrimination.

Here are some tips on helping others

• Ask others how they are feeling.
• Ask someone twice how they are feeling. This will give them the opportunity to be honest and to realise that you genuinely want to know.
• Listen and don’t judge. It’s great that people are happy to talk to you about how they are feeling, so ensure you really listen to them.
• Ask how long they have felt this way and if there is anything you can do to help.
• Ask what support they need. Provide them with details of professional organisations, who may be able to help.
• Treat them in the same way, don’t change the way you act towards someone once you are aware of their poor mental health.
• Little gestures can have a big impact. This may be just meeting for a cuppa or going for a walk together.

Becoming a better listener can help you support loved ones who may be struggling to cope. You could help your loved ones talk about how they’re feeling by improving the way you listen. It can also help improve your relationships with family, friends, and colleagues. Here are some tips on becoming a better listener.

• Listen without being distracted – choose a suitable setting for the conversation and ensure you have plenty of time. Reduce distractions, by putting your phone away and focusing completely on the other person. If you’re talking to someone on the phone, try doing it in a quiet place.
• Listen without interrupting – try to remember that pauses are fine, you don’t need to fill any silences. Be empathetic and take them seriously.
• Body language – keep your body language open and non-confrontational and maintain eye contact.
• Check in on loved ones – if you’re concerned about a family member or friend, try to check in with them once or twice a week. Sometimes it can take a few tries to get someone to open up about how they’re feeling, so don’t give up.
• Listen and communicate non-judgmentally – when we listen to another person it can remind us of elements of our own experiences. We then form opinions and make judgements on that basis. The more aware we become of this, the easier it is to pay attention to what the person is trying to say, instead of what we think they are saying. Communicating without judgment is essential to create a supportive environment. Summarising back what they are saying shows that you’re listening.
• Don’t give advice – instead share sources of support, where necessary signpost to their GP and discuss self-care.

Like adults, the emotional wellbeing of children and young people is just as important as their physical health. Good mental health will allow them to develop the resilience to cope with life’s ups and downs and to grow into well-rounded, healthy adults.

For more details on supporting your children, read our Children’s mental health guide here.

Research has shown that emergency services workers are twice as likely as the public to identify problems at work as the main cause of their mental health problems, but they are also significantly less likely to seek help. So, it’s even more important to look after your own mental health when working on the frontline.

Here are some tips:

• Think about your purpose: Be clear about why you are doing this job.
• Be clear on expectations: Make sure you know what is expected of you and whether it is realistic.
• Keep your boundaries: Establish clear boundaries between work and personal life, don’t take work home with you.
• Talk to colleagues: Make time to talk to your colleagues about your experiences and share fears and concerns.
• Value your own family and relationships: While work is important, your family and relationships need to be valued.
• Exercise: Regular exercise can boost your self-esteem, can help you concentrate, relax, and increase your overall wellbeing.
• Get plenty of sleep: Sleep helps regulate the chemicals in our brain that transmit information. These chemicals are important in managing our moods and emotions and an imbalance in those chemicals can result in us becoming depressed or anxious. Read our sleep guide here.
• Eat well: A balanced diet that is good for your physical wellbeing is also good for your mental wellbeing. Your brain needs a mix of nutrients to stay healthy and function well.  Read our healthy eating guide here.
• Avoid alcohol: The numbing effects of drinking are only temporary – if you do drink, it is advised, that you stay within the governing bodies recommended unit guidelines.
• Keep in touch: It’s good for you to catch up with friends and family face to face or over the phone.
• Take a break: A change of scenery or pace is good for you.
• Do something you’re good at: Enjoying yourself can help beat stress
• Care for others: Supporting others uplifts you as well as them.
• Ask for help: If at times, life gets too much for you, it’s important that you speak to someone, this may be a family member or trusted friend, your GP, or a professional organisation, see the list at the end of this guide for details.

Mental health conversations have the power to make a big difference, but sometimes these conversations can bring up some difficult things that people may not have spoken about before.  This might mean that they need some support.

If you feel a loved one, colleague or yourself need additional support, contact a GP, a counselling professional or one of the organisations listed here:

• NHS
• Samaritans
• Mind
• Anxiety UK
• Mental Health Foundation

It’s important to start talking about money worries before your situation gets worse. Talking about money will give you the confidence to get help and find out who can best advise you on any problems. It can give you a great sense of relief to share your problems, so you’re not facing them alone. It’s important to seek professional advice as soon as possible and not wait until it’s more difficult to find a solution.

Worrying about money can negatively affect your mental health and for those people experiencing mental health problems it makes it harder to manage their finances.

Problem debt can also be linked to suicide. For more information read our suicide awareness guide here.

We’ve teamed up with PayPlan**, one of the UK’s leading free debt advice providers, who offer free and confidential advice to anyone in serious financial difficulties.

They’re able to advise you on a range of debt solutions suited to your individual circumstances, helping to protect you and your family with a sustainable way to manage your debt. Get free and confidential help to combat your debt, call PayPlan** on 0800 197 8433.

* Time to Change. Attitudes to Mental Illness 2014 Research Report

**PayPlan is a trading name of Totemic Limited. Totemic Limited is a limited company registered in England, Company Number: 2789854. Registered Office: Kempton House, Dysart Road, PO Box 9562, Grantham, NG31 0EA. Totemic Limited is authorised and regulated by the Financial Conduct Authority. Financial Conduct Authority Number: 681263.

15 – 21 June

This article was published on 01 June 2026. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

Wellbeing and health are topics that are often overlooked by men. Men’s Health Week is a great time to think about your overall wellbeing. For more information click here.

 Did you know:

• 1 man in 5 dies before age 65.
• Men are twice as likely to die from cardiovascular disease (CVD) than women.
• Women live longer than men.
• 3 out of 4 suicides are male.
• Suicide is the biggest killer of men under 50.
• Men between the ages of 18 and 44 are less likely to see a doctor than women.
• 68% of men are overweight or obese.
• Diabetes is more prevalent among men than women.
• Men are more likely to drink alcohol to dangerous levels.
• Men are twice as likely to have liver disease.
• Men are less likely to access psychological therapies than women.
• Men are more likely to smoke and use illegal drugs.

 It is vital that men start to feel more comfortable talking about their health and wellbeing.

Physical Health

The main physical health issues that men face are:

According to the UK Government website, 1 in 10 men aged 50 have a heart age 10 years older than they are.  Cardiovascular disease (CVD), with stroke and heart attack being the most common examples, is the leading cause of death for men and the second leading cause of death for women. Around a quarter of CVD deaths are in people under the age of 75, with many of these preventable if lifestyle and behavioural changes were made to improve their heart health.

According to Cancer Research UK, men are more likely to get cancer than women, and also more likely to die from the disease.

Testicular cancer  is the most common cancer of 15 to 44 year old men (but it happens to younger and older men too). Typical symptoms are a painless swelling or lump in one of the testicles, or any change in shape or texture of the testicles. It’s important to be aware of what feels normal for you. Get to know your body and see a GP if you notice any changes.

Prostate cancer is the most common cancer in men in the UK. It usually develops slowly, so there may be no signs for many years. Symptoms of prostate cancer do not usually appear until the prostate is large enough to affect the tube that carries urine from the bladder out of the penis (urethra). When this happens, you may notice things like:

• an increased need to urinate
• straining while you urinate
• a feeling that your bladder has not fully emptied

These symptoms should not be ignored, but they do not mean you have prostate cancer. It’s more likely they’re caused by something else, such as prostate enlargement. See a GP if you experience these symptoms.

Diabetes is a lifelong condition that causes a person’s blood sugar level to become too high. There are 2 main types of diabetes:

Type 1 diabetes – where the body’s immune system attacks and destroys the cells that produce insulin.

Type 2 diabetes – where the body does not produce enough insulin, or the body’s cells do not react to insulin.

Type 2 diabetes is far more common than type 1. In the UK, around 90% of all adults with diabetes have type 2. Men are more likely to develop type 2 diabetes than women.

Tips for staying healthy:

• Drink less than 14 units of alcohol a week (equivalent to 6 pints of average strength beer).
• If you smoke, stop. On average a cigarette smoker will die 10 years younger than a non-

smoker. For help stopping smoking click here.

• Eat at least 5 portions of fruit and vegetables a day.
• Walk 10,000 steps a day.
• Choose wholegrain options (such as brown rice, pasta, bread) over refined alternatives.
• Drink at least 2 litres of water a day.
• Aim to do at least 150 minutes of moderate exercise a week.
• Regularly have your cholesterol and blood pressure checked.
• Aim to get 7-9 hours of sleep each night (or day if you are working nights).

Mental Health

One in four people will experience some kind of mental health problem in the course of a year.

For many of us talking about mental health is difficult and often men find this even more difficult. It’s hard to put how you’re feeling into words. Remember you can be strong without being silent.

As a police officer your role is to serve and protect. This means that you are less likely to ask for help, as you may think it’s seen as a sign of weakness. We all need to stop thinking that talking about emotional or mental health is a sign of weakness. Police officers are dying because they aren’t asking for or getting help.

Research has shown that emergency services workers are twice as likely as the public to identify problems at work as the main cause of their mental health problems, but they are also significantly less likely to seek help.

If you’re struggling with your mental health, help is available:

Samaritans

Mind

Shout

Stress and anxiety are normal. It’s what we do about it that matters. There are various steps you can take to cope with being under pressure, remember, different things work for different people.

• Identify your triggers and take control – working out what triggers your stress can help you anticipate when you may feel stressed and what you could do about it in advance.
• Organise your time – making some adjustments to the way you organise your time can help you feel more in control and able to handle the pressure you are feeling.
• Be active – exercise can help clear your head and then let you deal with your problems more calmly. Go outside to exercise, as fresh air and spending time in nature can really help.
• Talk to other people – friends, family and colleagues can help support you through the stress you are feeling. You may even have a laugh and start to relax. You may also want to consider talking to a professional counsellor.
• Do something you enjoy – spending time doing something you enjoy will take your mind off how you are feeling. Everyone needs to take time for themselves, it can be as simple as having a bath or reading a book.
• Avoid unhealthy ways to cope – many people use alcohol, smoking, chocolate, and gambling to try and relieve the stress they are feeling, none of these things will help in the long term, use healthy coping strategies like going for a run, listening to music, or walking the dog.
• Challenge yourself – learning new skills and setting yourself new goals will help build your confidence and make you feel good about yourself.
• Help others – people who volunteer in the community or for a worthwhile cause tend to be more resilient.
• Try to be positive – think of all the things you are grateful for, write down or say out loud 3 things that went well each day.
• Address some of the causes – where possible improve some of the issues that are putting pressure on you.
• Accept the things you can’t change – it’s not easy but accepting that there are some things happening to you that you can’t do anything about will help you focus your time and energy elsewhere.

For more details on looking after your mental health, read our guide here.

To read our stress awareness guide click here.

Financial wellbeing

Worrying about money can be extremely stressful and may lead to mental and physical health conditions.

According to the Police Federation of England and Wales Pay & Morale survey published in 2025:

• More than half of police officers are worrying about money every day.
• 79% of respondents felt that they were ‘worse off’ financially than they were five years ago.

Being in debt causes stress and worry which can lead to mental health problems. Research by moneyandmentalhealth.org found that nearly half of those in England in problem debt also suffer from poor mental health.

Individuals with multiple debt problems are at a ‘significantly high risk of suicide’ than those with just one problem debt.

If you’re struggling with debt or finding it hard to manage your finances, then we’re here to help.  Read our debt awareness guide here.

If you are struggling with gambling, call the National Gambling Helpline (24 hours) 0808 80 20 133 or read our guide here.

15 – 21 June

This article was published on 29 May 2026. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

We all feel lonely at times, it is a natural emotion. By building a greater awareness and acceptance of loneliness, we can help ourselves to manage the feeling.

Loneliness Awareness Week is hosted by Marmalade Trust. Their aim is to reduce the stigma of loneliness. The aim of this week is to raise awareness of loneliness and to get people talking about it. For more details of the week click here.

Loneliness is affecting more and more people in the UK and has had a huge impact on our physical and mental health especially during and since the pandemic. The connection to other people and the community is fundamental to protecting our mental health.

Most people will feel lonely at some point in their lives, regardless of age or background. It’s a deeply personal experience that in most cases will thankfully pass. But for a growing number of people, loneliness can define their lives and have a significant impact on their overall wellbeing.

Loneliness will be felt differently for everyone, it may still occur when you have loving support around you. It’s not always the number of social contacts but the perception of those relationships that count. Feeling lonely is different from being alone.

Things you should know about loneliness

Loneliness is a natural feeling

Most of us will experience loneliness at some point in our lives. Loneliness doesn’t mean there is anything wrong with you, it is simply your body’s way of letting you know that you’re not getting your social needs met. Like hunger telling you to eat.

You shouldn’t feel embarrassed or shameful about being lonely.

Loneliness can affect you at any age

It is generally thought that the older community are more likely to feel lonely, but this isn’t the case, people aged 16-24 are now the most likely group to experience loneliness.

There are various reasons for feeling lonely

Certain life events, such as a bereavement can trigger such feelings, even if other family members rally around in support.

Loneliness can be caused by many other things including leaving the workplace, children or friends moving away, debilitating health conditions or illness, no longer being able to participate in normal hobbies or activities and lack of access to transport. Emotional loneliness can happen in relationships and families, where you have people in your life, but you don’t feel close to or understood by them.

We are all different and you may not know someone is feeling lonely unless they tell you.

Loneliness is temporary

You may not realise it if you are feeling overwhelmed by loneliness, but it won’t last forever and you can take steps to feel better.

Loneliness should improve with time. However, often it’s advisable to address the situation in the early stages to prevent it becoming a chronic issue. Loneliness is now being recognised for its damaging effects, such as mental health conditions, cardiovascular issues, and sleep problems. It is therefore important to try and overcome the feeling of isolation.

Loneliness is not a mental health condition, however, if left unchecked, loneliness can start to affect both your mental and physical health.

What can you do if you’re feeling Lonely?

• Catch up with friends – Connecting with the people around you, such as your family, friends, colleagues, and neighbours are key to your overall wellbeing. These relationships will support and enrich you.
• Make new friends – Join local groups or classes based on your interests, not only will you be doing something you enjoy, you’ll meet new people with similar interests.
• Help others by volunteering – Giving to others is a great way to boost your wellbeing. It can give a sense of purpose and create feelings of positivity. It is also a great way to meet new people whilst helping the local community.
• Do things you enjoy – Plan your week to include activities that you enjoy and make you feel good.
• Learn a new skill – Continued learning throughout your life helps to enhance your self-esteem and encourages social interactions.
• Spend time outdoors – Fresh air, natural light and exercise combined are great for our mental health. Whatever the weather it’s great to get outside.
• Focus on the positives – When you are feeling lonely, you can sometimes be in a negative frame of mind. Thinking about the good things in your life, remembering happy times or identifying at least one thing each day to be thankful for can help you to think more positively.
• Look after yourself – Self-care is essential. Make sure you are sleeping well, eating healthily and being as active as possible. Prioritise looking after yourself.
• It’s good to talk – If at times, life gets too much for you, it’s important that you speak to someone about how you are feeling. This may be a family member or trusted friend, your GP, or a professional organisation.

However lonely you are feeling, there is always something you can do to feel better. Loneliness Awareness Week is a good time to start to make a positive change.

Useful links

NHS

Samaritans

Mind

AnxietyUK

Mental Health Foundation

Marmalade Trust

10 – 14 June

This article was published on 28 May 2026. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

Healthy Eating Week is a great time to think about improving your diet. Poor nutrition and obesity are becoming more common in the UK. According to Public Health England, nearly two-thirds of adults in England are classed as being overweight with more men likely to be in this category than women.

Being overweight can cause various health concerns and according to Cancer Research UK, overweight and obesity is the second biggest cause of cancer. Keeping a healthy weight reduces the risk of 13 different types of cancer. Diabetes and heart disease are also other conditions that you have a higher chance of developing if you are obese.

It is therefore important to ensure you are eating a balanced diet. This guide will give you some tips on how to achieve a healthy diet.

How can you improve your eating and drinking habits?

• Eat at least 5 portions of fruit and vegetables each day (this can include frozen & dried). This will not only improve your nutritional intake, but also many fruits and non-starchy vegetables such as grapes, watermelons, tomatoes, and lettuce, contain a lot of water and can help keep you hydrated as well.
• When eating carbohydrates, choose whole grains and high fibre versions with less added fat, salt and sugar and more vitamins. Eating whole grains instead of highly refined grains can help reduce the risk of heart disease and diabetes and can support a healthy digestive system.
• Ensure you are getting a good source of protein like lean meats, fish, eggs, dairy products, soya, seeds, nuts, beans and pulses. Reduce the amount of processed meat you are eating, these include sausages, bacon, cured ham, corned beef, and smoked meats. Try to eat 2 portions of fish per week, at least one of which is oily.
• Be aware of your sugar intake. Eating too much sugar can cause weight gain and tooth decay, so moderation is key.
  • Some studies believe that sugar can be incredibly addictive, so keep track of how much sugar you are adding to your food and drinks. Look at information on nutrition labels and ingredients lists to help reduce your intake of sugar. High sugar intake is linked to numerous ailments, including obesity, type 2 diabetes, heart disease, and many forms of cancer.
  • Many products have replaced sugar with sweeteners, and this is where diet drinks have come from. Sweeteners are a minimum of 200 times sweeter than sugar and can be as much as 700 times sweeter. This means that less can be used in foods, therefore we consume less product overall. Sweeteners are much better for you from a dental health perspective. However, the research around obesity and weight gain is not clear. It is therefore best that sweeteners included in your diet are in moderation.
• We all know that it’s important to keep hydrated and to drink more water. Water is good for your health. Drinking 6-8 glasses of water per day (around 1.5 to 2 litres) is recommended.
• When choosing what to drink, consider the nutritional benefits. Sugary drinks can often be your biggest source of sugar intake. The soft drinks industry levy or sugar tax was introduced in April 2018 as a key part of a government strategy to tackle childhood obesity.
• Flavoured water is often promoted as a healthier alternative to fizzy drinks but that’s not always the case. Even though they are zero or low calories, these drinks can be loaded with sugar, artificial sweeteners, colouring, preservatives, and other unnatural ingredients. One easy way to ensure tasty water that’s naturally flavoured is to make it yourself.
• DIY infused drinks add nutrients to your diet that can strengthen your immune system, boost your energy, kick-start your metabolism and help you maintain a healthy, hydrated body. You could try using cucumber, lemon, lime, mint, ginger, basil or even a cinnamon stick.
• Swap caffeine and alcohol with water. Caffeine and alcohol are both diuretics, meaning that they cause your body to remove fluids from your blood at a much quicker rate than other liquids. This results in the body becoming dehydrated.
• Alcoholic drinks contain almost twice as many calories as protein and carbohydrates, they also include additional calories from mixers, which add to overall caloric intake. Alcohol loosens the inhibitions and therefore you are more likely to indulge on unhealthy foods. If you’re drinking and then you don’t feel well the next day, you’re going to be less likely to be physically active. When you drink your body is more focused on breaking down alcohol rather than burning fat.

Recommended Daily Allowance

Food labels use reference intakes to demonstrate the amount of calories you should eat each day.

The intake for an average adult should be:

• Saturates – less than 20g
• Carbohydrates – at least 260g
• Energy – 2000 Kcal
• Fat – less than 70g
• Total sugars – 90g
• Protein – 50g
• Salt – less than 6g

Poor nutrition or malnutrition is caused by a person’s diet lacking the right amount of nutrients. Malnutrition can refer to undernutrition, which is not getting enough nutrition and over nutrition, where you are getting more nutrients than you need.

Malnutrition can lead to a range of serious health conditions, including:

• Type 2 diabetes
• Cardiovascular disease
• Obesity
• Depression
• Bone and joint issues
• Tooth decay

It’s important for you to be aware of the symptoms of poor nutrition and dehydration.

These include, but are not limited to, dizziness, dry skin, nausea, and heart palpitations. If you notice any of these changes occurring, you need to be proactive and take some preventative measures to avoid malnutrition by having a healthier, more balanced diet.

Here are some tips if you are trying to lose weight and want to reduce hunger cravings naturally:

Some foods are high in soluble fibre, which forms a gel in the gut, making you fuller for longer and helping to clear cholesterol from your blood. Eat oats, barley, rice, golden linseeds, chia seeds, aubergine, okra, bananas, apples, citrus fruits, strawberries, prunes, plums, avocados, pears, carrots, broccoli, sweet potatoes, and onions. Food such as meat, fish and dairy don’t contain any fibre as this only comes from plant foods.

• Keep it simple and don’t fall prey to fad diets.
• Aim for a protein source at every meal to combat the hunger cycle.
• If you don’t exercise often, look to incorporate more movement into your day.
• Avoid drinking sugary drinks where possible, as it is common to underestimate how many calories and how much sugar a drink can contain. Look out for ‘no added sugar’ drinks.
• Feel empowered, not overwhelmed, if you are trying to switch to a healthier diet take it one step at a time and in moderation. You will be more likely to stick with it. Be patient losing weight takes time.
• Set realistic goals, to maintain a balanced nutritional diet and fit in regular exercise.  Start by making small changes such as walking daily.
• Try using a health and wellbeing mobile app, to keep track of your calorie intake and water consumption. Make sure you celebrate your milestones.

Food and Stress

You have both physical and psychological relationships with food. Your physical relationship with food is based on the types of food you choose to eat, your eating behaviour, or habits and how your body responds biologically to your diet.

Your psychological or emotional relationship with food is based on how you think about food, how you use food for reasons other than to relieve hunger, and how food relates to your body image, or the way you feel about how you look.

In order to get control of stress eating, you have to control your stress levels. Read our stress awareness guide here.

5 ways to manage food consumption when stressed:

1. Know your stressors

2. Exercise to reduce stress

3. Reach out for help

4. Develop a practice of mindfulness

5. Learn intuitive eating

8 – 14 June

This article was published on 25 May 2026. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

Carers Week is an annual campaign to raise awareness of caring, highlight the challenges unpaid carers of all ages face and recognise the contribution they make to families and communities. For more details click here.

The theme for Carers Week this year is ‘Building Carer Friendly Communities’. Carers Week provides a vital opportunity to raise awareness of the challenges facing carers and to connect more carers to available support.

A carer is anyone who looks after a family member or friend who has a disability, mental or physical illness or who needs extra help as they grow older. Caring’s impact on all aspects of life, from relationships and health to finances and work, can be significant. Whilst many feel that caring is one of the most important things they do, its challenges should not be underestimated. Caring without the right information and support can be tough.  It is vitally important that we recognise the contribution carers make to their families and local communities, workplaces, and society, and that they get the support they need.

Caring for someone has many positive and rewarding aspects to it and it can be the most loving thing you can do for someone else. It can, however, also be challenging, leaving you feeling exhausted and in some cases can be extremely lonely and isolating. If you find you are struggling it is important to ask for help and support.

Caring for elderly parents

Our parents bring us up and do everything for us when we are children, so it can come as a shock when they start to require care themselves. As people age or develop disabilities, you may need to ask for help to take care of elderly parents.

Persuading parents to accept help can be difficult, but it’s important that everybody is open and honest about their hopes and fears. Explain to your parents that you are worried they are struggling to manage.

A big decision you and your parents may have to make is about whether they will receive at-home care or if they will move into a residential care home, this may include sheltered housing, assisted living or a nursing home. Talk to specialists and those involved in your parents’ care, such as their GP, any social workers involved or staff at care homes. Ensure you involve your parents and ask them their views.

Caring for someone with dementia

Caring for someone with dementia can be daunting, challenging, and exhausting. Here are some things to consider.

• Accept support – this support may come from other members of your family, a professional or a support group. Just don’t be afraid to accept or ask for help. This help will allow you to take a break and have some time to yourself.
• Be empathetic – as a carer compassion and empathy are at the heart of what you are doing. Be patient and understanding and avoid criticising or judging.
• Look after their overall wellbeing – make sure the person with dementia regularly has their physical health monitored and ensure they receive the appropriate health advice or treatment. It’s important they remain active, eat a balanced diet, and get enough sleep.
• Dementia specific support – seek out advice, support, education, and training. This could involve investigating local services, joining a social or peer support group.
• Be positive – focus on their strengths and think about what they can still do, rather than what they can’t. Prioritise things that bring them peace and joy and avoid negative comments.
• Be realistic – those with dementia will have good and bad days. Be realistic about the course of the disease, remember that most types of dementia are irreversible and progressive.
• Plan ahead – when caring for someone with dementia things will change, so you should prepare for a time when your loved one may need more care than you can provide, this may be provided from a professional coming into their home each day or with your loved one moving into a residential setting. You will need to prepare yourself for this emotionally and plan financially for this change.

For more information read our guide here.

Caring for someone with a disability

Looking after someone with a physical disability can be physically demanding for you as a carer. An important part of your role is to make sure the person you care for has the best quality of life possible by helping them to be as independent as possible.

There is no ideal way to care for someone with a disability. Each person is different, each with a different disability.  Here are some things you can do to help make life as a carer that little bit easier for you both:

• Take time to understand their illness or condition – the term disability is varied. It is therefore important for you to research the disability itself to help understand the challenges it’s likely to present. This knowledge can help you empathise more with your loved one.
• Focus on their abilities rather than their disabilities – when caring for a disabled person at home, it’s easy to focus on what they can’t do and do it for them. In order to be as independent as possible, it’s important to try to encourage them to do as many of the things they can themselves, and only step in when they really need help.
• Think ahead – all types of disabilities will present unexpected challenges every day. Planning for emergencies in advance can enable you to respond as well as possible to the unexpected.

If you can its useful for you to attend health appointments with your loved one where possible, taking a list of questions with you so that you can be fully informed.

Another thing you might want to think ahead about is making legal arrangements. For instance, has your loved one made a will and do they have a power of attorney in place.   

Young carers

A young carer is someone under 18 who looks after a parent or another family member who is ill or help by looking after other members of the family while they can’t. They take on physical and emotional duties like bathing and dressing of the person they are caring for or cooking meals for younger siblings and helping them to get ready for school and bed each day.    

It can be hard work, scary at times and isolating and may lead them to miss school or being bullied.  Many young people cope well with caring, especially if you have support from other family members, but it’s important for them to look after themselves. This may involve talking to a teacher or school counsellor.  There are also lots of organisations providing help, like Young Minds and Barnardo’s.

Financial assistance for carers

Having the right financial aid can really help when caring for a loved one at home. There are a range of different benefits that offer that little bit of extra support, including:

• Carer’s Allowance – if you care for someone at least 35 hours a week and they get certain benefits you could get a weekly allowance.  You do not have to be related to, or live with, the person you care for.  For more details click here.
• Carer’s Credit-a National Insurance credit that helps with gaps in your NI record. You’re eligible for this if you care for someone at least 20 hours a week. For more details click here.
• Disability Living Allowance for Children – may be payable if you care for a disabled child. For more details click here.
• Carer Premium – an additional amount of money paid on top of other benefits you might already be claiming. You can claim the premium if you receive any of the following benefits: Universal Credit, Income Support, Jobseeker’s Allowance, Employment and Support Allowance, Housing Benefit, Pension and Tax Credits, or Council Tax. For more details click here.

Additionally, depending on your age and circumstances you may also be entitled to Pension Credit and additional local welfare assistance. Click here for more info.

Caring for yourself

Caring can be both physically and mentally exhausting. You may be getting up several times in the night, you may have to lift an adult who is heavier than you, or you may be juggling caring whilst also holding down a job. You may also have the emotional distress of seeing a loved one suffering.

It is important that you take care of your own health, even if you are busy looking after someone else’s health. Being healthy is not only important for you, but it also helps the person you care for too.  Remember you can’t pour from an empty cup.

Caring for others can be extremely stressful and may lead to mental health conditions including depression. The tips below may help:

• Eat well
• Sleep well
• Enjoy some time for yourself
• Get exercise when you can
• Consider trying meditation or mindfulness
• Write in a journal about what you are going through and how you feel
• If you are working request compassionate leave or flexible working

Recognising your own needs will help you balance caring with the rest of your life; it will also ensure you are physically and mentally well enough to care for your loved one as well as you can.

As a carer you may experience a range of emotions, including feelings of isolation, anger, guilt, stress, and fatigue. All these feelings are natural but to overcome them, some of the tips below may help:

• Talk to others in a similar situation or join a support group
• Seek out the national organisation devoted to the condition or illness that you are dealing with
• Ask other members of the family for help to give you a break and avoid burnout
• Speak to a counsellor, therapist, or your GP about how you are feeling
• Try to set some time aside for yourself every day and do something you enjoy

Support & Sources of Information

NHS

Gov UK

Carers Trust

Young Minds

Barnardo’s

Age UK

Carers UK

Citizen Advice