12 – 16 June 2025

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 2/3rds 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 2nd 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 and nuts and beans and pulses. Reduce the amount of processed meat you are eating, these include sausages, bacon, cured ham, corned beef, and smoked meat. 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.

A lot of products have been choosing to replace their sugar usage 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 8 glasses of water each day is recommended to maintain good health, which is around 1.5 to 2 litres.

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, artificial 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 contain calories from other sources, which add to overall caloric intake, e.g. cocktails, mixers, spirits. 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 – 2000Kcal
• 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 form a gel in your bowels, 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 diary 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 make movement part of 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 will take 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

9 – 15 June 2025

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. The theme this year is ‘Meeting Loneliness Together’.  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 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’s just 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 be affected by 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 condition 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, 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

9-15 June 2025

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 ‘Caring about Equality’. Calling for an equal society where carers are truly valued, recognised and supported. 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 consist of 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, don’t criticize and judge.
• 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. Its 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 them 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 is 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