Easy cooking swap that can help you live longer

Dietitians say a simple change in the kitchen could help you live longer: cooking with olive oil. Whether you’re sautéing vegetables or preparing a chicken stir-fry, you may usually rely on oils like sunflower or canola, along with common seasonings like salt, pepper, and garlic powder. While these ingredients all play a role in your meals, experts recommend choosing just one oil for better long-term health—olive oil.

Registered dietitian Jess Cording explained to Parade that extra virgin olive oil has been associated with a lower risk of cardiovascular disease and neurodegenerative conditions. She said the polyphenols in olive oil help protect the body’s cells from damage that speeds up aging and chronic illness, and may also guard against certain cancers because of their antioxidant and anti-inflammatory properties.

A 2022 Harvard study published in the Journal of the American College of Cardiology also highlighted the benefits of olive oil after examining health data from about 90,000 people over nearly 30 years. The findings showed that those who consumed more than half a tablespoon of olive oil daily had a 19 percent lower risk of death from any cause compared to those who rarely used it. The study also found a 19 percent lower risk of cardiovascular disease, a 17 percent lower risk of cancer-related death, and a 29 percent lower risk of dying from a neurodegenerative disease like Alzheimer’s. Replacing 10 grams of fats such as margarine, butter, or mayonnaise with the same amount of olive oil lowered the overall risk of death and disease by 34 percent.

Because of this, dietitian Jenny Beth Kroplin advises swapping canola oil, butter, and margarine for olive oil when cooking. She notes that while no single food determines overall health, choosing healthier options like extra virgin olive oil can have long-term benefits.

Health experts add that the compounds in olive oil may help extend lifespan by reducing oxidative stress, a major cause of inflammation. According to dietitian Maddie Pasquariello, extra virgin olive oil contains unsaturated fatty acids that help decrease inflammation. She also explained to Real Simple that substituting saturated fats with olive oil can support healthy cholesterol levels, which is important because high cholesterol increases the risk of heart disease. She clarified that adding olive oil alone won’t necessarily lower cholesterol, but replacing foods high in saturated fat with unsaturated fats found in olive oil is a good step toward better health.

Source: Independent (UK)

Crackdown on Unregistered Churches Deepens as Chinese Authorities File New Charges

Eighteen leaders of a major underground Christian church in China have been officially arrested, a Christian NGO advocate has confirmed. Their arrest means they will now face trial and could receive prison sentences of up to three years. This comes after China carried out its biggest crackdown on Christians since 2018, during which nearly 30 pastors and staff members from Zion Church—an unregistered “house church”—were detained across the country in mid-October. Among those still being held in detention centres in the southern city of Beihai is the church’s founder, Pastor Jin Mingri.

Beihai police could not be reached for comment, and China’s Ministry of Public Security did not respond to a fax seeking information. Although five detainees were released in October and another four support staff were granted bail around 10 November, the remaining 18 have now been formally charged with “illegally using information networks.” This information came from Bob Fu, founder of the Christian NGO ChinaAid, who is in close contact with the families of the detained pastors and Zion Church leaders. The offence carries a maximum penalty of three years in prison.

In China, after a suspect is detained, formal arrest signals the start of a criminal investigation that may take more than a year in complicated cases before going to trial. Jin, who is 56, was able to meet with his lawyer on 14 October after the case drew international media attention, his daughter Grace Jin said. She previously told Reuters that the family is concerned about his health—he needs diabetes medication—and about whether detainees can access legal support.

U.S. Secretary of State Marco Rubio criticised the arrests last month and demanded the immediate release of those held. The operation against Zion Church came one month after China’s top religious authority introduced new regulations banning unauthorised online preaching, unapproved religious training, and any form of “foreign collusion.”

Official statistics indicate that China has more than 44 million Christians registered under state-approved churches, mostly Protestant. But NGOs and research groups estimate that tens of millions more worship in unregistered “house churches” that operate independently of the Communist Party’s control.

Zion Church, which has nearly 5,000 regular worshippers in almost 50 cities, grew quickly during the COVID-19 pandemic through Zoom services and small in-person meetings. Jin, also known as Ezra, founded the church in 2007 after leaving China’s state-controlled Protestant church. A spokesperson said Jin, a Peking University graduate, became a Christian after witnessing the Tiananmen Square crackdown in 1989.

Authorities shut down Zion Church’s Beijing building in 2018 as part of a broader campaign against large house churches. Earlier this year, police also briefly detained 11 pastors from the church, a spokesperson previously told Reuters.

Source: Independent (UK) on November 20, 2025.

Grey Hair May Signal the Body’s Fight Against Cancer, Study Finds

Grey hair is often seen as a natural sign of ageing, a visible marker of the passing years and the changes our bodies undergo over time. However, recent research suggests that those silver strands may indicate more than just age—they could reflect the body’s own protective mechanisms against cancer. 

A study in mice has revealed how our bodies respond to cellular damage, a process linked both to ageing and cancer development. Cells called melanocyte stem cells, located deep in hair follicles, normally generate pigment-producing cells through cycles of growth and rest, maintaining hair color throughout life. Daily DNA damage—from UV light, chemicals, or metabolism—can threaten these cells. To prevent potential malignancy, damaged melanocyte stem cells may undergo “seno-differentiation,” maturing into pigment cells that then exit the stem cell pool. 

This controlled removal helps prevent accumulation of mutations that could trigger cancer, producing grey hair as a byproduct. However, under certain harmful conditions, these cells may persist, creating opportunities for melanoma, highlighting a complex balance between ageing and cancer prevention.

Source: Independent, UK 

Female Officer Charged After Allegedly Performing Oral Sex on Inmate

A 46-year-old former prison officer named Rebecca Pinckard has been accused of misconduct for allegedly having an inappropriate relationship with a prisoner at HMP Highpoint in Suffolk. According to court papers, the relationship happened between April and July 2024, during which she is said to have performed a sexual act on the inmate and also sent him a card.

 Pinckard, who is from Cambridgeshire, appeared before Suffolk Magistrates’ Court, where the judge said the case was too serious for that level and must be handled by the Crown Court. She was granted unconditional bail and will appear at Cambridge Crown Court on December 3 for a further hearing. Reports say she covered her head with a jacket as she left court. 

The Eastern Region Special Operations Unit confirmed it had investigated claims of an improper relationship between a prison officer and a prisoner before her arrest. The case has drawn attention due to the nature of the allegations and the breach of professional conduct involved.

Source: Metro, UK

18-Year Journey of Love: Secondary School Lovers Finally Say “I Do”

A Nigerian couple, Dr. Emmanuel Joseph and Grace Akpan, have captured hearts online after getting married following 18 years of dating. The two met as teenagers in secondary school and exchanged vows on October 11, 2025, in Akwa Ibom State, surrounded by family and friends.

To celebrate their journey from classroom crushes to life partners, they recreated an old photograph from their SS1 days in 2007. The nostalgic photo shoot, shared on Facebook, quickly went viral and drew admiration for their enduring love and commitment.

In a touching post, Grace shared how their relationship began as a teenage friendship that grew into a lifelong bond. She said, “My SS1 lover till Jesus comes. He kept to his words. He told me I would be his wife, and that promise has now become reality. Eighteen years ago, this man came to our school to begin his senior secondary classes. I couldn’t help but notice his cuteness and intelligence.”

Grace recalled being drawn to Emmanuel’s charm and how he constantly sought her attention in class. She said everyone spoke well of him and that he would often smile at her whenever their eyes met. Despite her teenage fears of getting pregnant and ruining her future, she stayed close to him as a reading partner, and their friendship gradually turned into love.

She remembered how Emmanuel used to borrow her notes and how his confidence impressed her. “I fell in love with him the first day he walked up to my locker in class and introduced himself. The day he wrote me a letter asking me to be his girlfriend, I couldn’t sleep. I kept reading it over and over, smiling at every word. Even though I made him beg, I eventually accepted to be his reading partner and friend,” she said.

Grace explained that her mother had warned her against dating in school, so she was careful to keep their relationship innocent. The two eventually became well-known in their school, serving as class prefects and later as school prefects.

She also shared memories of introducing Emmanuel to her aunt, Ofonmbuk, who she called her second mother. Her aunt supported their friendship after meeting him and affectionately nicknamed him “Ebe Eyen.” Grace expressed her sadness that her aunt, who always encouraged them to be good and make her proud, was not alive to witness their wedding.

She praised Emmanuel for showing her consistent love and respect throughout the years. “This young man has shown me nothing but true love for the past 18 years. He always says, ‘Baby, please don’t go anywhere, I am your husband.’ They say men are scum, but he has proven otherwise. Thank you for staying true, my king. Thank you for 18 years of pure love and understanding. It has always been you from the beginning — now let’s make it forever,” she wrote.

Photos and videos from their wedding and pre-wedding shoots have continued to trend on social media, with many people describing their story as the true definition of love.

Source: Punch News on 17 October 2025

Prince Andrew to surrender all royal titles, including Duke of York

Prince Andrew is expected to give up all his royal titles, including the Duke of York, following reports that palace officials were “considering all options” about his future. The decision comes after evidence surfaced that King Charles’s brother had lied about his continued contact with convicted sex offender Jeffrey Epstein.

According to The Telegraph, Andrew agreed to relinquish his titles after coming under pressure from the King. This move marks another major setback in his public life, which has been overshadowed by years of scandal involving Epstein and an alleged link to a Chinese spy.

In January 2022, the late Queen Elizabeth had already removed Andrew’s military titles and royal patronages while he faced a civil sex assault lawsuit brought by Virginia Giuffre. He later reached a multimillion-pound settlement in that case.

Newly revealed emails from February 2011 show Andrew telling Epstein, “we are in this together,” directly contradicting his claim during a 2019 BBC Newsnight interview that he had cut off contact months earlier. During that same interview, Andrew said he did not remember meeting Ms Giuffre and stated he had no regrets about his friendship with Epstein.

Since then, he has been banned from performing royal duties, forbidden from using his HRH title, and has remained largely out of public view. Despite ongoing controversy, Andrew continues to deny all allegations of sexual misconduct.

Fresh scrutiny has arisen following the release of excerpts from Ms Giuffre’s forthcoming autobiography, Nobody’s Girl, written before her death earlier this year. In it, she repeats her claim that she was trafficked to Andrew as a teenager and describes three encounters, including one where she says he thanked her afterward.

Sources within the palace said frustration had grown after The Sun published new revelations about Andrew’s contact with Epstein, prompting officials to conclude it was time to end his royal role completely. They said Andrew had a “small window of opportunity” to step down voluntarily before stronger measures were taken against him.

His downfall has been compared to that of former King Edward VIII, who was forced into exile after his abdication and spent his later years away from the royal family.

Andrew’s troubles began in 1999 when he was introduced to Jeffrey Epstein by Ghislaine Maxwell. Two years later, Virginia Giuffre, then 17, alleged she had been trafficked to London to have sex with him. In 2008, Epstein was convicted of child sex offences. Despite the scandal, Andrew stayed at Epstein’s home in New York in 2010 and resigned as the UK’s trade envoy the following year. His 2019 Newsnight interview was widely condemned, leading him to withdraw from royal duties. In 2022, the Queen stripped him of his remaining titles and roles, and in 2025, leaked messages exposed that he had continued to communicate with Epstein, resulting in his final removal from royal life.

Earlier this year, Andrew also faced allegations of involvement in a Chinese espionage scandal. Documents revealed he had private meetings with Chinese officials, including an alleged spy named Yang Tengbo, raising fears that he had used his royal connections for personal gain and potentially risked national security.

With this latest decision, Prince Andrew’s royal career is effectively over, marking a humiliating end to years of controversy that have damaged both his reputation and the image of the monarchy.

Source: The Sun, UK on 17 October 2025

PM condemns ban on Israeli football fans, calls it unfair and wrong

Prime Minister Sir Keir Starmer has criticised the decision to ban Israeli football fans from attending matches in the UK, saying it is wrong to exclude them because police cannot guarantee their safety from antisemitic mobs. The move stops Maccabi Tel Aviv supporters from attending their Europa League match against Aston Villa on November 6 at Villa Park.

Starmer urged Birmingham City Council and West Midlands Police to reverse the decision, insisting that the police’s job is to keep all fans safe, not to prevent them from attending. Downing Street confirmed that the Prime Minister is working to resolve the issue quickly and has vowed to do everything possible to protect Jewish communities.

The ban was introduced over safety concerns after violent clashes in Amsterdam last year, where Maccabi fans were attacked by pro-Palestinian demonstrators during a game against Ajax. West Midlands Police advised Birmingham’s Safety Advisory Group not to allocate seats for away fans, describing the match as high risk.

Posting on X, Starmer said: “This is the wrong decision. We will not tolerate antisemitism on our streets. It is the police’s role to ensure every football fan can enjoy the game without fear.” A Downing Street spokesperson added that the government “will do everything in its power” to protect Jewish people and ensure fairness for all supporters.

UEFA, which oversees the Europa League, has also urged UK authorities to allow Maccabi Tel Aviv fans to attend, saying supporters should be able to follow their team in a safe and welcoming environment.

Freed British-Israeli hostage Emily Damari, a Maccabi fan, called the ban “blatant antisemitism” and said it sent a terrible message about Jews being unwelcome. She added that football should bring people together, not divide them.

Tory leader Kemi Badenoch called the decision a “national disgrace” and challenged the Prime Minister to ensure that Jewish fans can safely attend any football match in Britain. Labour peer Lord Ian Austin also condemned the move, accusing police of giving in to pressure from agitators instead of protecting lawful spectators.

With growing political backlash and pressure from both parties, officials are reviewing the decision. Many critics argue that banning fans due to safety fears only deepens division and undermines Britain’s commitment to equality and freedom from hate.

Source: The Sun, UK 

Police arrest couple for abducting two-year-old, demanding ₦5m ransom

The Nasarawa State Police Command has arrested 24 suspected kidnappers as part of efforts to tackle rising cases of abduction in the state.
The Commissioner of Police, Shettima Jauro Mohammed, said during a press briefing in Lafia that all the suspects are under investigation and will be charged to court after the process is completed.

Among those arrested are a woman, Asabe Isa, and her husband, Umar Isa, accused of kidnapping a two-year-old boy, Godwin Abeson, from Sabon Pegi, Shabu, on October 16. The couple allegedly demanded ₦5 million for the child’s release.

After receiving the complaint, police detectives launched a manhunt and arrested the suspects along with Emmanuel Polycarp, who hid the boy in his home at Angwan Nungu. Investigations showed that Asabe and her husband planned the abduction, and she later confessed.

The Commissioner also listed several other kidnapping cases foiled between August and October and named other suspects arrested. Items recovered included weapons, ammunition, and cash.

In a related operation, the Nasarawa State Command of the NSCDC said its operatives killed two suspected kidnappers during a gun battle while foiling an abduction attempt in Lafia. Recovered items included an AK-47 rifle, ammunition, mobile phones, and charms.

Residents have urged security agencies to impose tougher penalties on kidnappers, while CP Shettima assured that the command remains committed to protecting lives and property.

Source: Vanguard Nigeria 

Police Arrest Man for Burning Ex-Lover in Ibadan Military Barracks

A man, identified as Lawal Faruq, has been arrested by the Oyo State Police Command for allegedly setting his former lover, Omolola Hassan, on fire inside a military barracks in Ibadan. The attack reportedly followed the end of their troubled relationship.

Counterinsurgency expert Zagazola Makama disclosed on X (formerly Twitter) that Faruq admitted he and Hassan had taken an oath never to part. Enraged by the breakup, he allegedly doused her in petrol and set her ablaze.

Eyewitnesses reported that military officers at the scene quickly extinguished the flames and rushed Hassan to Yawiri Hospital, Akobo, for medical care. The suspect was detained shortly after the incident.

Police spokesperson Adewale Osifeso confirmed the case, noting that investigations have begun. The victim is currently receiving treatment as the authorities continue to investigate the circumstances surrounding the assault.

Source: Vanguard (Nigeria) on 17 October 2025

‘We All Have Mental Health’ – Prof. Sheikh’s Powerful Call to Nigerians

During Vanguard’s 3rd Mental Health Summit at the Civic Centre in Victoria Island, Lagos, Prof. Taiwo Sheikh, who represents Lifeline International in Africa, appealed to Nigerians to prioritise their mental well-being, noting that mental health is essential for everyone.

In his keynote speech, Prof. Sheikh explained that mental health should be treated as a vital part of overall health, not just discussed during illness or crisis. He said it includes emotional, psychological, and social well-being — influencing how people feel, act, relate, and manage stress. “We all have mental health, and it’s our responsibility to nurture and protect it to avoid distress and illness,” he stated.

He pointed out that the stigma surrounding mental illness and poor access to care are worsening Nigeria’s mental health challenges, leading to an alarming increase in suicide cases. “Suicide itself is not a mental illness, but most suicide deaths are linked to mental health conditions. Ninety per cent of them are related to mental health and substance abuse disorders, and over 70 per cent stem from mental health problems. The lack of treatment access remains a serious risk factor,” he said.

According to WHO data, suicide ranks as the third leading cause of death among people aged 15 to 29 globally and the second in Africa, after road crashes. In Nigeria, around 15,000 suicides occur each year, though the actual number may be higher because of underreporting and criminalisation.

Prof. Sheikh urged the government to develop a national suicide prevention strategy, decriminalise suicide, and create funding for mental health support and intervention programmes. He ended by emphasising that safeguarding mental health should be a national goal since it affects every citizen, regardless of social or economic status.

Source: Nigeria Vanguard on 17 October, 2025

Placenta eating: nutritional cure or risky celebrity trend?

If celebrity trends are anything to go by, eating the placenta is becoming increasingly popular. Will Rogers-Coltman looks at the possible benefits and the potential dangers.

The debate about where wellness ends and superstition begins resurfaced after an Instagram post from Calvin Harris this month. The post showed several happy photos of his wife, presenter Vick Hope, and their newborn son, Micah. One image showed the baby sitting on his father’s knee, and another captured Harris beside the birthing pool in a tender family moment.

However, the fourth photo took an unexpected turn — it showed a placenta, followed by pieces of it placed in a dehydrator. The final image revealed the result: capsules made from the placenta, ready to be consumed.

While some viewers were shocked, Harris is not alone. Many celebrities, including Kim Kardashian and Gwyneth Paltrow, have publicly supported the practice of eating the placenta — known as placentophagy — which has now become a trending topic.

The placenta is a temporary organ that nourishes and protects a baby during pregnancy. It attaches to the wall of the womb and acts as a filter, allowing the umbilical cord to deliver oxygen, nutrients, and hormones to the baby while keeping the mother’s and baby’s blood separate.

Some believe eating the placenta after birth provides health benefits for mothers. Helen Wright, a hypnobirthing therapist and doula, offers “placenta services” and says many of her clients report positive effects such as less bleeding after birth, increased milk supply, balanced hormones, healthier hair, skin, and nails, lower stress levels, and even protection against postnatal depression.

Known as “the placenta lady,” Wright’s website, birthwright.co.uk, offers several placenta-based products: smoothies (£125), capsules (£325), and even whipped body butter (£55). She also sells placenta prints and dried umbilical cord keepsakes that can be framed or shaped into words as a way to “honour and treasure this incredible feat of nature.”

However, scientific support for these claims is minimal. Nutritionist Dr. Federica Amati, from ZOE and a mother of two, says that research not only fails to show benefits but also demonstrates possible risks. “Eating placenta is not considered safe for humans,” she explains. “Health experts strongly advise against it due to the lack of proven benefits and the risk of infection from bacteria such as group B Streptococcus (GBS), which has caused serious infections in newborns.”

In one 2016 case in Oregon, a baby was hospitalized with a bloodstream infection just three days after birth. The infection was traced back to GBS bacteria found in the placenta capsules the mother had consumed, which matched the bacteria in the baby’s blood.

Although Wright admits there isn’t strong scientific evidence, she believes the practice still supports new mothers. “My work is about helping women transition into motherhood physically, emotionally, and spiritually,” she says. “Placenta remedies are part of that — they help mothers feel nourished and cared for during a time that can be both wonderful and overwhelming.”

Source: Standard, UK 

This is what screen time does to a child’s brain

Research shows that playing computer games can help children stay connected, even when they are apart. Global recommendations suggest limiting screen time — but is that really necessary?

The belief that screen time is the modern curse, blamed for problems like childhood obesity and mental health issues, has become widespread. However, new evidence suggests that screen time may not be as harmful as once thought.

It’s easy to blame screens for many of society’s problems because they are so common and heavily used. But recent studies show that these beliefs may be overstated.

According to a 2021 report by the American Psychology Association, there is little proof that screen time causes major harm. The researchers reviewed 33 studies published between 2015 and 2019 from universities worldwide and found that screen time — including social media, video games, and smartphone use — played only a small role in mental health issues.

A 2024 review of 11 global studies also found no solid evidence that using screens an hour before bedtime makes it harder to sleep, even though some suggest blue light affects melatonin production.

Pete Etchells, a psychology professor at Bath Spa University, reached a similar conclusion after reviewing hundreds of studies on screen use and mental health. In his book Unlocked: The Real Science of Screen Time, he argues that the research behind dramatic headlines is often inconsistent or flawed.

He wrote that there is no solid scientific evidence proving the supposed dangers of screen time. Etchells points out that much of the data comes from “self-reporting,” meaning participants simply estimate their screen use and describe how they felt about it. He also warns against mistaking correlation for causation, as there are countless ways to interpret such large sets of data.

Research suggests screen time can boost wellbeing and friendships

Some studies even show that screen time can improve wellbeing rather than harm it. One study involving 11,500 brain scans of children aged 9 to 12 found no link between screen use and poor mental health or cognitive decline. The research, led by Oxford University professor Andrew Przybylski, found no negative effects even for children who used screens for several hours daily.

Professor Etchells said that if screens truly harmed the brain, such effects would appear clearly in large datasets — but they don’t. He concludes that there is no consistent evidence showing that screens damage the brain long-term.

Another study by researchers at the University of Colorado Boulder even found that children who spent more time on screens tended to have more close friends. Lead author Katie Paulich explained that while it’s important to be mindful of screen use, it isn’t necessarily harmful.

The importance of the bigger picture

Dr. Amber Beynon, a research fellow at Curtin University’s School of Allied Health, also challenges negative assumptions about screen time. On Curtin University’s The Future Of podcast, she explained that while some studies link high screen use to developmental delays, others show benefits like stronger language and executive function skills.

Because research findings are mixed, she says it’s overly simplistic to label screens as “bad for kids.” Instead, she argues that context matters more — how screens are used within the family environment plays a bigger role than the amount of time spent.

Her research also shows that parents’ mental health — such as depression or anxiety — has a stronger and more consistent effect on children’s development than screen time itself. Supporting parents’ wellbeing may therefore be just as important, if not more, than reducing screen time.

Are we setting children up for failure by limiting screen time?

Official recommendations remain inconsistent. The UK’s Royal College of Paediatrics and Child Health does not set strict limits, while the World Health Organization advises no screen time for children under one year old and less than one hour per day for those under four.

The implications are significant. It may take years for research to clarify whether screens truly harm children. Until then, there’s a risk of spending time and effort keeping children away from something that could actually benefit them.

Source: Standard, UK 

Forget 10,000 steps a day — walking alone isn’t enough. Here’s how to reduce stress and improve digestion by changing the way you walk

Adjusting your posture while walking can help increase mindfulness and build muscle.

Walking is one of the simplest and most beneficial forms of exercise. It doesn’t require a gym membership, special equipment, or training, and it helps counteract the effects of sitting for long hours while supporting heart health. Reaching your daily 10,000-step goal is a great start, but a new trend called posture walking is showing that how you walk can be just as important as how far you go.

The popularity of walking-focused workouts has been growing steadily. Earlier this year, the 6-6-6 trend—which encouraged a 60-minute walk every day at either 6 a.m. or 6 p.m.—became a hit on social media. Other variations such as walking yoga, urban walking, and silent walking have followed. Now, posture walking is the latest movement, with online searches rising 38% in the last quarter and reaching 30,000 global searches last month.

According to Noemi Nagy-Bhavsar, a physiotherapy-based Pilates instructor and founder of Beyond Move Studio, posture walking is a natural next step. She explains that as the colder months arrive, our muscles often become tense and hunched. Posture walking not only helps you meet your step goals but also promotes mindfulness and strengthens muscle form.

Research shows that people in the UK walk 600–700 more steps per day in autumn than in summer. Cooler weather and changing scenery encourage people to get outside, turning daily walks into a way to slow down and enjoy the season.

How to be posture perfect

Posture walking enhances a regular stroll by combining step count with proper body alignment. Many people pay attention to posture in the gym or at their desks but forget about it while walking. By focusing on your alignment, breathing, and pace, you can turn walking into a mindful practice that improves your mood, reduces stress, boosts digestion, increases focus, and builds confidence.

Nagy-Bhavsar says that, just as she teaches Pilates students to stay aware of their body’s alignment and engagement, posture walking applies the same principle while moving. Good posture during walks also benefits everyday activities, making it easier to lift, bend, or reach without straining. It can even help relieve neck and back discomfort by reducing joint pressure.

As Josef Pilates once said, “You are only as strong as your spine.” Nagy-Bhavsar notes that humans weren’t designed to sit all day, so walking is an opportunity to reset, strengthen the spine, and improve posture.

To get the most out of posture walking, try these simple steps:

• Stretch regularly. Loosen up tight muscles before walking with neck rolls, shoulder shrugs, and arm rotations.
• Engage your core. Imagine a thread pulling your spine upward from your lower back to the top of your head. Keep your shoulders relaxed and avoid tensing up.

Posture walking: Three top tips

Unlike yoga or Pilates, posture walking can be done anywhere, anytime. Just stay aware of your posture.

1. Stand tall. Start by standing neutrally but with intention, keeping your body aligned.
2. Be mindful of your body. Keep your shoulders relaxed, your head aligned with your spine, and your core engaged with a neutral pelvis.
3. Breathe deeply. Draw breath into your diaphragm to fill your body with oxygen and release stagnant energy built up from long periods of sitting.

Source: Standard, UK on September 9, 2025

What really happens to your body when you give up alcohol for a month

How quickly does your body start to change when you stop drinking, and can it make you feel happier? Louise Pyne investigates.

 Statistics show that more than 48 percent of UK adults drink alcohol at least once a week, with 32 percent of men and 15 percent of women consuming more than 14 units weekly. But even a short break from alcohol can bring noticeable benefits — and faster than you might expect.

Dr. Suzanne Wylie, a GP and medical expert for IQdoctor, explains: “Even moderate drinking can cause poor sleep, low mood, weight gain, high blood pressure, and increase your risk of conditions like liver disease, heart disease, and certain cancers. Taking a month off gives your body and mind a valuable rest and helps reset your relationship with alcohol.”

Here’s what happens to your body week by week when you go alcohol-free for a month.

Week one: Better sleep and higher energy
If you drink regularly, one of the first changes you’ll notice after quitting is improved sleep and more energy. Alcohol disrupts deep sleep, so once you stop drinking, your body begins to restore normal sleep cycles, spending more time in the restorative REM stage.

By the end of the first week, your liver enzymes may start moving toward healthier levels, and you might feel less bloated as inflammation decreases. Dr. Wylie notes, “People often report less morning grogginess, steadier energy, and better focus. Hydration also improves since alcohol is a diuretic, so you may notice clearer skin and less bloating within days.”

Week two: Healthier gut and less bloating
By the second week, your liver’s recovery speeds up. “Liver enzymes like ALT and GGT, which rise with regular drinking, begin to improve,” says Dr. Wylie. “You may also notice fewer digestive problems since alcohol irritates the stomach lining,” which means less indigestion and acid reflux.

Your gut microbiome also starts to rebalance, improving nutrient absorption and benefiting your concentration and skin health.

Blood sugar levels also become steadier because alcohol no longer causes sudden spikes and drops. This helps reduce food cravings and supports a healthier diet — reinforcing the positive effects of giving up alcohol.

Week three: Sharper focus and better mood
By week three, your mind feels clearer, and concentration improves. “Alcohol can cloud thinking and lower mood,” says Dr. Wylie, “but after a few weeks off, people often report better focus, sharper memory, and less anxiety.”

Many people also feel calmer and more emotionally stable, as staying alcohol-free reduces background stress and balances mood. “Blood pressure may also start to fall, especially in those who drank most days, lowering cardiovascular risk,” adds Dr. Wylie.

Week four: Feeling and looking healthier
In the first three weeks, most changes happen inside your body, but by week four, you can often see visible results. Your skin may look clearer and more radiant, puffiness and redness can fade, and your complexion might appear more even due to better hydration and less inflammation.

Your eyes may look brighter, and your overall appearance healthier. “By the end of the month, the improvements solidify. Liver function and cholesterol levels often improve, and mentally, a month without alcohol proves you can enjoy life without it — building long-term healthier habits,” says Dr. Wylie.

Final advice
Social situations can be one of the hardest parts of giving up alcohol. You might face pressure or feel tempted to drink again, even after making a commitment to stop.

The key is to stay strong, plan ahead, and focus on the benefits of being alcohol-free. You don’t need to quit forever, but experiencing better sleep, clearer thinking, and greater control can make socializing without alcohol feel freeing rather than limiting.

Source: Standard, UK

Deadly Victorian Illness Often Confused with Covid on the Rise – Six Warning Signs

Health officials have issued a warning as cases of a once-deadly Victorian-era illness are climbing again — and its symptoms can easily be mistaken for flu or Covid.

Though preventable and treatable, the illness requires quick detection and medical care to avoid serious outcomes.

A lingering cough doesn’t always point to flu or Covid — it could also signal tuberculosis (TB).
According to new figures from the UK Health Security Agency (UKHSA), TB infections in England increased by 13.6 per cent in 2024 compared to the year before.
There were 5,490 reported cases in 2024, up from 4,831 in 2023.

Tuberculosis is a contagious bacterial infection that mainly attacks the lungs but can spread to other parts of the body.

It is transmitted through airborne droplets when an infected person coughs or sneezes.
While the disease can be deadly if untreated, it can usually be cured with antibiotics.

During the Victorian period, TB was widespread, accounting for about one in four deaths across Europe and the United States.
Although the introduction of antibiotics and better living conditions during the mid-1900s dramatically reduced cases in developed countries, progress has slowed, and millions remain affected worldwide.

Dr Esther Robinson, head of the TB Unit at UKHSA, said that even though TB remains preventable and curable, the rising numbers make it an ongoing public health concern.
She emphasized, “We must move quickly to stop transmission by identifying and treating infections without delay.”

A cough that produces mucus and lasts more than three weeks can be linked to several conditions, such as flu, Covid, or TB.
One woman who initially believed she had caught the flu after attending a concert later discovered she had contracted tuberculosis — a disease that devastated families in the 19th century.

Covid infections have also been increasing in the UK since late September, with a 22.2 per cent weekly rise recorded up to September 24.
Experts attribute this jump to two emerging Covid variants known as Stratus and Nimbus.
However, Dr Robinson cautioned that not every long-lasting cough is due to Covid or flu.

She explained, “A cough lasting over three weeks, particularly one that brings up mucus, could stem from other causes, including TB.
If you suspect you’re at risk — especially if you’ve recently lived in or arrived from a country where TB is common — please contact your GP.”

Six Common Symptoms of Tuberculosis

According to the NHS, TB symptoms often appear gradually.
Typical signs include:

• A cough lasting more than three weeks (sometimes with mucus or blood)
• Fatigue and tiredness
• Fever or night sweats
• Loss of appetite
• Weight loss
• General feeling of illness or weakness

Children with TB may also struggle to gain weight or grow normally.

If TB spreads beyond the lungs — for instance, to the lymph nodes, bones, or brain — additional symptoms can occur, such as:

• Swollen glands
• Joint pain or swelling
• Abdominal or pelvic pain
• Constipation
• Cloudy or dark urine
• Headache
• Vomiting
• Confusion
• Stiff neck
• Skin rash on the face, legs, or other areas

Some individuals can carry TB bacteria without any symptoms, a condition known as latent TB.
When symptoms are present, it is referred to as active TB.

England currently records 9.4 TB notifications per 100,000 people, lower than the century’s peak of 15.6 per 100,000 in 2011.
In 2024, 82 per cent of reported TB cases occurred in people born outside the UK, though increases were noted in both UK-born and non-UK-born groups.

The infection remains linked to poverty and is more frequent in densely populated cities.
Following previous trends, London had the highest regional rate (20.6 per 100,000), followed by the West Midlands (11.5 per 100,000).

Among UK-born residents, TB is more likely to affect those experiencing homelessness, substance or alcohol dependence, or involvement with the criminal justice system.

Although total numbers are still relatively small, drug-resistant TB has reached its highest level since detailed monitoring began in 2012.
Laboratory results showed 2.2 per cent of cases were resistant to multiple antibiotics, requiring longer and more complex treatment that strains healthcare services.

Prevention and Vaccination

The BCG vaccine against TB is available in the UK, though it is not part of the standard NHS vaccination program.
It is offered to those at higher risk, such as babies born to parents from countries with high TB rates, certain healthcare workers, and travellers to those regions.

Key prevention measures include:

• Vaccinating at-risk children
• Ensuring good ventilation
• Maintaining proper hygiene and covering your mouth when coughing
• Getting tested and treated promptly if you may be at risk or show symptoms

When to Seek Emergency Help

TB can be life-threatening. Without proper treatment, two-thirds of patients may die from the disease.
It remains the world’s most fatal infectious illness, causing about 1.3 million deaths in 2022 and 1.25 million in 2023, surpassing both HIV/AIDS and malaria.

Severe cases can lead to serious complications such as extensive lung damage, fluid buildup in the lungs, or infection spreading to the brain.

The NHS advises calling 999 or going straight to A&E if you experience any of the following:

• Severe headache with a stiff neck
• Sensitivity to bright light
• Seizures or fits
• Sudden confusion or changes in behavior
• Weakness or loss of movement in parts of the body

Source: The Sun News, UK on 9 October, 2025.

Using Social Media at Night 'as Harmful to Mental Health as Drinking or Smoking'

Scrolling through social media before bed could damage your mental health as much as drinking alcohol or smoking cannabis, researchers warn.

A study from the University of Bristol revealed that people who posted on X (formerly Twitter) after 11 p.m. had “significantly poorer” mental wellbeing.

Researchers believe late-night phone use reduces both the amount and quality of sleep, which is already known to negatively affect the brain.

The study found that nighttime posting explained about two percent of the variation in mental wellbeing among participants — an effect similar to that linked to binge drinking or cannabis use.

According to a YouGov poll, nine out of ten Britons check their phones within an hour before going to bed.

Calls for Curfews and Wind-Down Features

Lead author Daniel Joinson stated, “Our findings highlight the possible risks of posting online at night. Studies like ours could guide policies or app features designed to prevent harmful social media habits.”

The research, which analyzed data from 310 UK adults, compared the mental health of those who posted on X between 11 p.m. and 5 a.m. with those who posted during the day.

Results showed that late-night users scored an average of four to eight points lower (on a 70-point scale) for mental wellbeing.

Writing in Scientific Reports, Joinson added that the findings support the idea of introducing curfews or “wind-down” settings in apps to discourage nighttime scrolling.

---

Mental Health Support

If you or someone you know is struggling with mental health issues, the following organizations offer free, confidential help:

• Samaritans — www.samaritans.org, call 116 123
• CALM (Campaign Against Living Miserably) — www.thecalmzone.net, 0800 585 858
• Papyrus (for prevention of young suicide) — www.papyrus-uk.org, 0800 068 41 41
• Shout (mental health text support) — www.giveusashout.org/get-help/, text 85258
• Mind — www.mind.org.uk, call 0300 123 3393 for information and guidance
• YoungMinds — www.youngminds.org.uk, free parents’ helpline 0808 802 5544
• Rethink Mental Illness — www.rethink.org, call 0300 5000 927 for advice on rights, benefits, and support
• Heads Together — www.headstogether.org.uk, a mental health initiative led by The Royal Foundation of The Prince and Princess of Wales.

Source: The Sun News, UK on 10 October 2025

Can a Hot Bath Actually Be Deadly? After a Couple’s Tragic Death, Experts Explain the Facts

Taking a long, hot bath is often seen as the perfect way to relax after a stressful day — but many people don’t realize that this soothing habit can, in rare cases, turn dangerous.

This week, reports surfaced that a mother and father were found dead in an overheated motel bathtub following a night spent celebrating their daughter’s birthday. The shocking story immediately raised questions — how could something as harmless as a bath become fatal, and who faces the greatest danger?

Jeferson Luiz Sagaz, a 37-year-old military police officer, and his partner, 41-year-old nail salon owner Ana Carolina Silva, died inside a motel suite in Brazil after spending the evening out celebrating their four-year-old daughter’s birthday.

After enjoying drinks at a food park, the couple later went to a nightclub and checked into the Dallas Motel in São José.

The next morning, they never arrived to pick up their daughter, who was staying with Jeferson’s sister. The pair were later discovered lifeless in the motel bathtub, where investigators found the water temperature had reached 50°C.

A space heater in the room had also been left on full power.

Toxicology reports indicated very high alcohol levels and traces of cocaine in their bodies.

The official cause of death was listed as exogenous poisoning — meaning harmful substances entered the body from external sources — along with heatstroke, which led to severe dehydration, collapse, and eventual organ failure.

Earlier this year, a 24-year-old mother also lost her life after she passed out in a motel hot tub.

Gabriele Cristine Barreto de Freitas awoke screaming from excruciating burns that covered her body. She later died of cardiac arrest brought on by third-degree burns.

She had been in a motel in Curitiba, located in Brazil’s Paraná state, with a man she met at a party.

---

Hidden Warning Signs of Heart Problems

While bathing is usually safe and promotes both cleanliness and relaxation, Sun Health outlines how excessively hot water can create serious health dangers.

HEART IMPLICATIONS

Understanding what happens inside the body when you step into hot water is key to recognizing potential risks.

Ruth Goss, a senior cardiac nurse with the British Heart Foundation, explains: “A hot bath causes your blood vessels to widen, which may temporarily lower your blood pressure.

“For most individuals, that’s a normal body reaction and often feels soothing.

“However, those with heart disease or people taking medication for high or low blood pressure should be cautious.

“Sudden temperature shifts can place extra strain on the heart and may result in dizziness or fainting.

“We always tell patients with cardiovascular problems to consult their GP or cardiac nurse before using very hot baths or hot tubs — particularly if they’ve had angina, irregular heart rhythms, or unstable blood pressure.”

Dr. Deborah Lee from Dr Fox Online Pharmacy adds that this stress on the heart, especially in those with narrowed arteries or pre-existing heart issues, can heighten the risk of a heart attack, which could be fatal without immediate medical care.

She notes that babies, toddlers, and the elderly are even more vulnerable to the dangers of extreme heat in baths.

Dr. Lee warns: “People with heart conditions should never enter very hot water. They should stay hydrated and avoid remaining in a hot bath for too long.”

---

DEADLY HEAT

Another risk linked to hot baths is heatstroke, which happens when body temperature rises above 40°C.

Dr. Lee emphasizes: “Heatstroke is a serious medical emergency. It can permanently damage vital organs such as the brain, heart, and kidneys, and can be fatal without fast treatment.

“Be alert for symptoms like dizziness, confusion, headache, thirst, sweating, and nausea.”

If any of these signs appear while bathing, she advises getting out immediately and cooling the water with cold taps.

She continues: “If you feel faint, sit down — maybe on the toilet — and lower your head between your knees. Open a window to let cooler air circulate.”

---

UNDER THE INFLUENCE

Experts warn that mixing alcohol or drugs with hot baths greatly increases the danger.

Alcohol affects balance, coordination, and judgment, making accidents more likely.

Taking a bath while intoxicated could mean stepping into water that’s dangerously hot — and being too impaired to get out.

Dr. Lee explains: “Cocaine not only affects mental clarity but also raises body temperature and interferes with the body’s ability to cool down, so the person may not realize how overheated they are.

“Cocaine on its own can cause hyperthermia.

“Combining alcohol and cocaine before getting into a hot bath is extremely dangerous.”

---

ASSESSING THE TRUE RISK

Although there are no clear statistics on deaths linked specifically to heatstroke or heart problems in baths, around 20 people die each year in the UK from scalding caused by hot water.

Dr. Lee says: “Most serious scald injuries occur in children under five, but older adults are also high-risk.

“Among those who die from these injuries, roughly three-quarters are aged 65 or above.

“Skin contact with water at 54-55°C for just 30 seconds can cause third-degree burns.

“As temperature increases, the time to cause burns drops sharply — at 60°C it takes five seconds, and at 70°C less than one second.

“Infants, children, and the elderly have thinner, more sensitive skin that burns even faster.”

---

HOW TO BATHE SAFELY

The NHS advises never leaving a child alone in the bath, even briefly, and recommends installing a thermostatic mixing valve on taps to keep the temperature under control.

Always run cold water first, then add hot water. Use your elbow — not your hand — to test the temperature.

Dr. Lee suggests using a bath thermometer and ensuring the temperature does not exceed 38°C (or 37.5°C for infants).

She also recommends filling the tub only two-thirds full, as the water level rises when you get in.

Additional safety tips include:

• Place a non-slip mat inside and beside the bath to prevent falls.
• Be careful with oily bath products, as they make the surface slippery.
• Limit bath time to 15–30 minutes maximum.
• For seniors, install grab rails near the tub.
• Don’t lock the bathroom door — in case someone needs to assist.
• Older adults should learn to roll to one side before getting out to avoid getting stuck.

---

SIGNS OF HEATSTROKE — AND WHAT TO DO

Call 999 immediately if you or someone else shows symptoms of heatstroke such as:

• Still feeling unwell after 30 minutes of resting in a cool area and drinking fluids
• Very high body temperature
• Hot, dry skin that may appear red (this may be harder to spot on darker skin tones)
• Rapid heartbeat or breathing
• Confusion or poor coordination
• Seizures
• Loss of consciousness

If the person passes out while waiting for help, place them in the recovery position.

Source: The Sun News, UK  on 8 October 2025

Holding Your Pee and 5 Other Habits That Could Lead to ‘Cancer, UTIs, and Incontinence’

Do you ever give your bladder much thought?
Probably not—and that’s understandable. The bladder is one of those body parts that’s easy to forget about until something goes wrong.

This small, balloon-shaped organ in your lower urinary tract stores urine before releasing it to remove waste and maintain your body’s internal balance.
But just like your heart or lungs, the bladder also needs proper care and attention.
Neglecting it can result in discomfort, infections, or even severe problems such as incontinence or, in rare cases, cancer.

The good news is that most bladder-related problems can be avoided since they often stem from daily habits.
Below are six everyday behaviors that could harm your bladder health:

---

1. Holding Your Pee for Too Long

Ignoring the urge to urinate—whether because you’re busy, too lazy to get up, or want a few more minutes of sleep—is a common habit.
Although occasionally holding in your urine may seem harmless, doing it too often can stretch and weaken the bladder muscles.
Over time, this reduces their ability to contract properly and empty the bladder fully, leading to urinary retention, according to Dipa Kamdar, a senior lecturer in pharmacy practice at Kingston University.

Studies suggest that delaying urination gives bacteria more time to grow, which increases the risk of urinary tract infections (UTIs).
UTIs occur when bacteria enter through the urethra and begin multiplying in the bladder.
If the problem persists, it can eventually affect the kidneys.
Kamdar advises emptying your bladder every three to four hours to avoid such complications.

---

2. Not Drinking Enough Water

If your urine looks dark yellow or golden, it’s likely a sign of dehydration.
Insufficient water intake can make urine more concentrated, irritating the bladder and increasing the risk of infection.
Aim to drink between six and eight glasses of water daily (about 1.5–2 liters), or more if you’re active or the weather is hot.
People with kidney or liver issues should consult their doctor first.

Proper hydration also helps prevent constipation, which happens when stool becomes too hard and difficult to pass.
Constipation can place pressure on the bladder and pelvic floor muscles, making bladder control more difficult.

---

3. Consuming Too Much Caffeine and Alcohol

Your favorite morning coffee or evening drink might be making your bladder overactive.
Both caffeine and alcohol can irritate the bladder and act as diuretics, causing you to urinate more frequently, Kamdar explained.

A 2011 Journal of Urology study revealed that individuals who consume over 450mg of caffeine daily (roughly four cups of coffee) are more likely to experience bladder leaks than those who drink less.
Similarly, men who consume six to ten alcoholic drinks per week face greater urinary issues compared to non-drinkers.

---

4. Smoking

Smoking doesn’t only harm your lungs—it’s also a major threat to your bladder.
Tobacco use is responsible for nearly half of all bladder cancer cases.
Smokers are up to four times more likely to develop bladder cancer than non-smokers, particularly those who started smoking young or have done so for many years.

This is because harmful chemicals from tobacco pass into the urine.
As the urine stays in the bladder, these carcinogens can attack its lining and eventually lead to tumor formation.

---

5. Poor Bathroom Hygiene

Though it might sound obvious, wiping from back to front can transfer bacteria toward the urethra, increasing the risk of UTIs.
Using harsh soaps, fragranced products, or neglecting handwashing can also disrupt the natural bacterial balance, making infections more likely.

Sexual activity can introduce bacteria from the bowel or vaginal area into the urinary tract.
Both men and women can reduce this risk by urinating shortly after intercourse to flush out any bacteria.

---

6. Unhealthy Diet and Lack of Exercise

Your eating and activity habits have more impact on your bladder than you might realize.
Being overweight increases pressure on the bladder, which can cause leaks.
Meanwhile, regular physical activity helps manage weight and prevents constipation—both of which support bladder control.

Certain foods and drinks—such as carbonated beverages, spicy dishes, citrus fruits, and artificial sweeteners—can irritate the bladder, especially in people already prone to problems.
Kamdar recommends a diet rich in fiber, whole grains, fruits, and vegetables to promote both digestive and bladder health.

---

When to See a Doctor About Bladder Issues

Your bladder’s well-being largely depends on small, consistent habits.
Staying hydrated, avoiding irritants, maintaining good hygiene, and listening to your body’s signals can help prevent long-term complications.

If you notice symptoms like frequent urination, pain or burning while peeing, cloudy or foul-smelling urine, difficulty emptying your bladder, or any sign of blood, consult a healthcare provider promptly.

Source: The Sun News, UK on 7 October, 2025

Nigeria’s Anglican Church cuts ties with Canterbury over ‘pro-gay’ female archbishop

The Church of Nigeria (Anglican Communion) has announced its spiritual separation from the Church of England, opposing the appointment of Bishop Sarah Mullally as the new Archbishop of Canterbury. The Church stated that her endorsement of same-sex marriage and her selection as the first woman to assume the role represent a serious moral decline within the leadership of the Anglican Communion.

In a statement signed by the Primate of the Church of Nigeria, the Most Rev’d Henry C. Ndukuba, the Church described the announcement made on Friday, October 3, 2025, as both “devastating” and “insensitive,” accusing the Church of England of neglecting the deep divisions already existing within the global Anglican family.

“This election presents a double challenge. First, it disregards the beliefs of the majority of Anglicans who reject female leadership within the episcopate; and second, it is even more troubling that Bishop Sarah Mullally openly supports same-sex marriage,” the statement declared.

The statement referenced Bishop Mullally’s 2023 comments after the Church of England’s decision to approve blessings for same-sex couples, where she called the decision “a moment of hope” for the Church. The Nigerian Church said such remarks only worsen the existing rifts within the Anglican Communion.

“It is unclear how the same individual intends to repair the already torn unity of the Anglican Communion when the issue of same-sex marriage has been a major source of conflict across the Communion for more than two decades,” the Church stated.

Describing the situation as evidence that the global Anglican community can no longer recognize the authority of the Church of England or the Archbishop of Canterbury, the Church of Nigeria reaffirmed its allegiance to the Global Anglican Future Conference (GAFCON) and its guiding doctrines.

“As members of the GAFCON family, the Church of Nigeria firmly upholds the GAFCON position and restates our commitment to maintaining the authority of the Holy Scriptures, our traditional creeds, evangelism, and righteous Christian living, regardless of the ongoing attempts to alter biblical teachings,” the statement continued.

The Church called on conservative Anglicans in England and other parts of the world to stay firm in defending biblical truth and opposing “ungodly” teachings that undermine the Christian faith.

“We urge all faithful members of the Church of England who have continually resisted the distortion known as same-sex marriage and other unbiblical teachings to keep standing for the faith once delivered to the saints (Jude 1:3),” the statement concluded.

Source: Vanguard News, Nigeria, 6 October, 2025

Why You Should Eat More Eggs – and the Healthiest Ways to Prepare Them

Eggs offer far more than just protein. Nutrition experts explain why they should be a regular part of your diet.

Eggs provide all nine essential amino acids that the human body needs but cannot make by itself.

People in the UK eat a lot of eggs. On average, each person consumes at least two per week, making them one of the nation’s most popular foods. Many eat even more — from having scrambled eggs on toast every morning to eating several after workouts.

Over time, eggs have gone in and out of fashion when it comes to health — sometimes praised, other times criticized. “Eggs have been unfairly blamed in the past few decades, but that criticism isn’t valid,” says nutritionist Rhian Stephenson.

In the late 1980s, former MP Edwina Currie claimed that eggs might carry salmonella, leading to the destruction of millions of hens. Eggs were also blamed for causing diabetes, heart disease, and cancer because of their fat and cholesterol content.

“The biggest myths about eggs came from the 1990s diet culture when low-fat diets were popular and high-cholesterol foods were thought to cause heart problems,” Stephenson explains. “We now know this isn’t true.”

However, some cooking methods are healthier than others. Experts explain the many benefits of eggs and the best ways to eat them.

---

The Health Benefits of Eggs

One large egg has about 78 calories, 5.4 grams of fat, 7.5 grams of protein, a small amount of salt, and no carbohydrates. Besides tasting great, eggs are packed with nutrients. They are:

• High in protein
• A complete source of essential amino acids
• Rich in vitamins B, D, A, and choline
• A source of healthy fats
• Satisfying but low in calories

With 7.5 grams of protein and fewer than 80 calories, eggs offer one of the best protein-to-calorie ratios of any food.

“Eggs contain all nine essential amino acids, making them a complete and high-quality protein source,” says nutritionist Caroline Farrell.

Complete proteins help with recovery, muscle growth, and repair. They also reduce hunger, supporting weight management and overall fitness.

“Eggs are cheap, easy to cook, and very versatile,” Stephenson adds. A carton of twelve eggs usually costs under £4, making them an affordable way to meet daily protein needs — around 55 grams for men and 45 grams for women.

In addition to protein, egg yolks are nutrient-dense. “They contain vitamin D and iron, which can be hard to get from other foods,” says Stephenson. “They also provide calcium, zinc, potassium, and vitamin B12, which is especially important for people who don’t eat meat or fish.”

Vegetarians should also include eggs in their diets because they contain preformed vitamin A — a type that’s more easily absorbed by the body than the version found in plants.

Still, it’s important not to go overboard. While some athletes may eat a dozen eggs daily, Farrell recommends sticking to one or two eggs per day.

There isn’t much research on the maximum safe amount, but Farrell advises against excess. “No single food should be eaten in large quantities — moderation is always best,” she says.

---

The Healthiest Ways to Cook Eggs

Poaching and boiling are the healthiest cooking methods since they use little or no added fat. Surprisingly, frying eggs in butter can be lower in calories and fat than using olive oil.

“The way you cook your eggs affects their nutrient content,” Farrell explains. “But almost any method can be healthy if you use a small amount of oil or heart-healthy fats like olive oil.”

Poached eggs don’t add any calories or fats, but boiling may help retain more vitamins and minerals since nutrients can sometimes escape into the water when poaching.

If plain boiled eggs don’t appeal to you, Stephenson recommends scrambling or frying them gently with olive oil, coconut oil, or butter, and avoiding low-calorie sprays that are often highly processed.

If you like your eggs crispy, avocado or olive oil are good options because they have higher smoke points and stay stable at moderate heat.

---

Should You Skip the Yolk?

It might seem healthier to avoid the yolk since that’s where most of the fat and cholesterol are, but it’s also where many nutrients are found. Egg whites are lower in calories — about 20 per egg with 4 grams of protein and almost no fat — while a yolk contains around 55 calories, 2.7 grams of protein, and 4.5 grams of fat.

“My advice is to eat the whole egg,” says Stephenson. “People avoid yolks because they fear fat and cholesterol, but that fear isn’t supported by modern science.”

Farrell agrees, noting that the combination of protein and fat in whole eggs keeps you full longer than eating egg whites alone.

“For most people, dietary cholesterol from eggs doesn’t significantly affect blood cholesterol,” she says. “It’s saturated and trans fats — found in cakes and pastries — that raise bad cholesterol levels.”

Some research shows that people with Type 2 diabetes may have a higher risk of heart disease when eating too many egg yolks because of how cholesterol interacts with insulin resistance.

If you’re trying to manage your cholesterol, Stephenson suggests making a two-egg omelette using just one yolk so you still get nutrients while reducing cholesterol intake.

---

Should You Choose Organic or Expensive Eggs?

Although eggs are affordable and widely available, it can be worth paying a bit more for better-quality ones.

“Free-range eggs tend to have more omega-3 fatty acids and vitamin D because the hens spend time outdoors,” says Farrell. “Some premium or organic brands may also be richer in nutrients if the hens eat omega-3-enriched diets or are raised with better welfare standards.”

Stephenson agrees that organic eggs are healthier than standard or caged eggs, but warns that not all expensive eggs are organic.

To qualify as organic, eggs must come from uncaged hens fed a diet free from pesticides, hormones, and antibiotics, and raised under high welfare standards. Organic eggs are labeled with a “0” on the shell and make up only a small percentage of those sold in supermarkets.

The healthiest option is to get eggs directly from hens, either your own or from someone you know.

If that’s not possible, you can often find fresh organic eggs through local farms or community “egg share” programs.

---

FAQs

Does eating two eggs a day raise cholesterol?
No. For most people, two eggs daily won’t increase cholesterol levels. Although eggs contain dietary cholesterol, saturated fats have a bigger effect. A 2025 study even found that eating two eggs a day could reduce bad cholesterol. However, people with inherited high cholesterol should limit themselves to three or four eggs per week.

Are eggs good or bad for belly fat?
No food directly targets belly fat, but eggs are high in protein and low in calories, helping you feel full and aiding weight loss.

Are brown eggs healthier than white?
No. Both are nutritionally identical. The shell color simply depends on the hen’s breed.

Source: Telegraph, UK, on 5 October 2025