Give Your Salads a Boost With The Healthy Power of Mixed Nuts and Seeds

If you’re looking to make your salads more exciting, satisfying, and nutritious, there’s one simple trick that works every time: add a generous handful of mixed nuts and seeds. 

Whether you're building a light lunch, a hearty dinner bowl, or a vibrant side dish, these natural gems can take your salad from basic to brilliant with ease. 

Especially if you have become a little bit jaded with lots of easy-to-prepare salads during this heatwave. 

Why Add Nuts and Seeds to Your Salad?

1. Crunch and Texture

Let’s face it, salads can sometimes be a bit samey. A mix of nuts and seeds adds much-needed crunch, which instantly makes your meal more satisfying. 

Toasted almonds, walnuts, sunflower seeds, or pumpkin seeds all bring unique textures that contrast beautifully with leafy greens, tomatoes, or soft cheeses.

2. Nutrient Boost

Nuts and seeds are nutrient powerhouses. They're rich in:

Healthy fats (especially omega-3s and monounsaturated fats)

Plant-based protein

Fibre for digestive health

Vitamins and minerals like magnesium, vitamin E, selenium, zinc, and B vitamins

Adding them to your salad helps you feel fuller for longer and gives your body essential nutrients it might otherwise be missing.

3. Better Blood Sugar Balance

Combining greens and vegetables with fats and proteins from nuts and seeds slows down digestion and helps regulate blood sugar levels. This is especially helpful if you’re trying to manage weight, energy dips, or insulin sensitivity.

4. Heart-Healthy Benefits

Numerous studies have shown that regularly eating nuts and seeds is linked to lower risks of heart disease. They can help reduce cholesterol levels, lower blood pressure, and support overall cardiovascular health, a tasty way to protect your heart!

5. Flavour Enhancer

Each nut and seed has its own personality – sweet, savoury, earthy, creamy or even slightly bitter. Toasted hazelnuts add a lovely warmth, while sesame seeds bring nutty depth. A scattering of mixed seeds can complement everything from balsamic dressings to citrus vinaigrettes.

How to Add Them to Your Salad

Keep it simple: A handful of mixed seeds (pumpkin, sunflower, flax, sesame) adds a lovely crunch.

Go gourmet: Toast some pecans or walnuts or seeds in a dry pan, then drizzle over honey and a pinch of sea salt before tossing into your salad.

Use flavoured nuts: Lightly spiced almonds or tamari-roasted sunflower seeds give your dish a real kick.

Sprinkle on top: Use as a finishing touch after tossing your salad – this keeps them crisp and crunchy.

Great Combinations to Try

Rocket, beetroot, goat’s cheese or feta + walnuts, 

Spinach, orange, fennel + sunflower seeds

Kale, quinoa, roasted veg + pumpkin and flax seeds

Mixed greens, avocado, cherry tomato + toasted almonds

Adding nuts and seeds to your salad isn’t just about flavour or texture – it’s about making every mouthful more enjoyable, satisfying, and nourishing. They’re an easy, affordable way to transform your bowl into a well-balanced meal that your body (and your taste buds) will thank you for.

So next time you’re building a salad, go nuts! And don’t forget the seeds!

Celebrate the Cream of the Crop: UK Dairy Day

Every year, the British dairy industry comes together for a very special event, UK Dairy Day. Held in September at the Telford International Centre, this one-day event is the definitive gathering for everyone involved in the dairy supply chain, from farmers and breeders to vets, processors, academics, and agri-tech innovators. It’s not just a trade show, it’s a celebration of British dairy excellence.

What is UK Dairy Day?

UK Dairy Day is an annual event organised by Holstein UK, bringing together the latest in dairy farming knowledge, innovation, and livestock. 

With free entry, it offers an impressive blend of commercial exhibitions, seminars, technical information, breed shows, and networking opportunities.

It has grown into one of the most important fixtures in the British agricultural calendar, and for good reason. Whether you're milking a herd in Cumbria, researching mastitis prevention in a university lab, or supplying cheese to major supermarkets, this is your event.

Key Highlights of UK Dairy Day

Livestock Shows: The centrepiece is the prestigious National Holstein Show, featuring the UK’s best pedigree cattle. Other breeds like Ayrshire, Jersey, and Brown Swiss also take to the ring.

Seminars & Workshops: Expert-led talks cover critical topics such as animal welfare, milk prices, environmental sustainability, genetics, and the future of British dairy post-Brexit.

Innovation & Technology: From robotic milking systems to AI-based feed analysis, UK Dairy Day is a showcase of the cutting-edge tools transforming the industry.

Networking: Farmers, vets, nutritionists, and agribusiness leaders use the event to forge valuable connections. It’s the place to talk shop, share solutions, and get inspired.

Why UK Dairy Day Matters

The UK dairy sector plays a huge role in our food system and rural economy, producing around 15 billion litres of milk annually. As challenges mount, climate change, rising feed costs, labour shortages, and evolving consumer expectations, events such as UK Dairy Day are vital. They offer a platform for knowledge exchange, collaboration, and celebration.

It’s also an great opportunity to champion British farming. Consumers often don’t realise the level of care, science, and skill involved in dairy production. 

UK Dairy Day reminds us all of the importance of supporting local producers and choosing British dairy whenever possible.

Who Should Attend?

Dairy farmers (large and small scale)

Agricultural students and apprentices

Animal health professionals

Food and drink retailers and buyers

Technology and machinery providers

Anyone with an interest in where their milk, cheese, and butter come from!

When and Where?

Date: Wednesday 11th September 2025 

📍 Venue: Telford International Centre, Shropshire

Entry: Free

UK Dairy Day isn’t just about cows and kit, it's about community, continuity, and celebration. Whether you’re deeply embedded in the industry or just have a passion for British food, it's a day well worth your time. You’ll leave with new ideas, new contacts, and a renewed appreciation for the white stuff.

https://www.ukdairyday.co.uk/exhibit/exhibitors/

Why It’s Better to Eat Food Designed by Chefs or Cooks, Not Food Scientists

Too many additives? 

In an age where convenience often trumps tradition, many of the foods we eat are no longer prepared in a kitchen, but in a lab. 

While food scientists play a critical role in ensuring safety, shelf-life, and consistency, the difference between food designed by chefs and that created by food technologists is more than just semantics, it’s a matter of quality, nutrition, experience, and even trust.

Here’s why choosing food created by chefs and cooks is usually the better option:

1. Taste Comes First, Not Just Formulas

Chefs cook with passion and palates. Their focus is flavour, aroma, and texture — the elements that make a dish not just edible, but memorable. 

Food scientists, on the other hand, often develop recipes using spreadsheets and chemical equations. Their priority? Efficiency, preservation, and cost. That might mean more emulsifiers, artificial flavours, and texture enhancers... and a lot less soul.

2. Real Ingredients Over Additives

When chefs design meals, they use real ingredients: herbs, spices, fresh vegetables, quality proteins. Food scientists often work with powders, concentrates, gums, and stabilisers to replicate a version of food that can survive transport, temperature changes, and long shelf lives. The result? A food-like product that mimics the real thing but rarely delivers on nutrition or taste.

3. Chefs Understand the Human Side of Eating

Eating isn’t just about fuel. It’s about joy, culture, memory, and even therapy. Chefs and cooks craft meals that engage the senses and emotions — food that comforts, excites, and brings people together. Their creations are often inspired by tradition, creativity, and a desire to please diners. Food scientists, in contrast, are rarely designing for love — they’re designing for mass production.

4. Better for Your Health (Most of the Time)

Chef-made food tends to include fewer ultra-processed ingredients. It’s typically cooked fresh and enjoyed shortly after. Lab-designed meals — ready meals, heavily processed snacks, or instant foods, often rely on preservatives, salt, sugar, and fats to make them shelf-stable and palatable. The result is a range of products linked to weight gain, metabolic issues, and gut imbalances.

5. Chefs Are Transparent. Food Labs Often Aren’t

When you watch a chef cook, you can see what goes in. In a restaurant or open kitchen, transparency is part of the process. But when food is made in a lab, ingredients can have names that most of us can't pronounce. Consumers may not even realise what’s in their food or why it was added in the first place.

6. Supporting Craft and Culture

By choosing food made by chefs and cooks, you’re also supporting small businesses, independent restaurants, local producers, and culinary traditions. This means better food economies, more sustainable practices, and a greater diversity of dishes and cultural expression. Food scientists often work for conglomerates with very different priorities: uniformity, scale, and shareholder value.

7. The Intangible: Love, Skill, and Intuition

No algorithm can replicate the intuition of a good cook or the artistry of a great chef. The small adjustments — a splash more lemon, a touch more spice — that elevate a dish from good to exceptional are only possible when food is made by people who truly understand cooking.

Food made by chefs nourishes the body and the spirit. While food scientists have their place in ensuring safety and innovation, they should never replace the role of passionate cooks in our lives. If you want food that’s rich in flavour, full of life, and made with intention, choose meals created by chefs, not machines.

After all, would you rather eat something made with love, or something made for logistics?

Recall Alert: Ritz Peanut Butter Sandwiches Mislabelled as Cheese

On 8 July 2025, Mondelēz Global LLC, the maker of Ritz, issued a voluntary nationwide recall of four carton sizes of Ritz Peanut Butter Cracker Sandwiches. 

The reason? Individual packets inside were mistakenly labelled as “cheese” although they contained peanut butter, a potentially life-threatening issue for anyone with a peanut allergy. 

What’s Affected

Carton sizes:

8‑pack, 20‑pack, 40‑pack Peanut Butter Sandwich cartons

20‑pack Variety Pack (contains both cheese & peanut butter sandwiches)

Wrapper error: Individually wrapped packs showing “Cheese” may actually contain peanut butter 

Best‑when‑used‑by dates: Range from 1 Nov 2025 to 22 Jan 2026, depending on carton size and plant code 

Note: Outer cartons correctly state “contains peanuts” and are, therefore, not misleading.

Why This Matters

Allergen risk: Peanuts rank among the most serious food allergens. If someone expecting cheese eats a mislabelled peanut butter snack, the result could be anaphylactic shock 

No reported cases yet: Thankfully, no illnesses or allergic reactions have been reported, but the warning remains critical .

What You Should Do

Check your pantry for any affected Ritz sandwich crackers matching the recalled pack sizes and dates.

Discard or return them to the store or follow the procedure outlined by Mondelēz.

Contact Mondelēz at 1‑844‑366‑1171, available 24/7, for more assistance for the USA and rest of the world or call 0800 818181 in the UK.

Behind the Scenes

The error was traced to defective film packaging rolls from a supplier 

Mondelēz has pledged corrective measures to prevent repeat incidents 

Final Thoughts

This recall highlights just how crucial accurate food labelling is for public health, especially in the case of major allergens like peanuts. Even a small labelling mistake can carry serious consequences. Fortunately, the company and regulators have acted swiftly to protect consumers.

If you have a peanut allergy or prepare food for someone who does, be extra cautious: double-check even seemingly familiar foods. And always stay alert to recall notices.

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Caring for Your Digestive System and Bowels While Taking Antibiotics – Especially in Hot Weath

Antibiotics are powerful medications that fight bacterial infections, but they can also wreak havoc on your digestive system and bowels. 

Add in the challenges of very hot weather, and you’ve got a perfect storm for dehydration, tummy troubles and fatigue. If you're taking antibiotics this summer, here's how to protect your gut and stay as comfortable and healthy as possible.

Why Antibiotics Affect Your Digestive System

Antibiotics don’t just target the bad bacteria causing your infection, they can also disrupt the good bacteria in your gut. 

This imbalance may lead to:

Bloating

Diarrhoea

Nausea

Loss of appetite

Thrush (oral or intestinal)

Maintaining a healthy digestive system while on antibiotics is crucial to help your body recover and reduce side effects.

The Added Risk of Hot Weather

High temperatures can make everything worse. Hot weather increases your risk of:

Dehydration, especially if you have diarrhoea or aren’t eating much

Loss of electrolytes, which can upset your stomach even more

Heat exhaustion, which may feel worse if your digestive system is already irritated

Top Tips to Support Your Gut During Antibiotic Treatment in Hot Weather

1. Stay Hydrated – but Do It Right

Drink plenty of water throughout the day, not just when you’re thirsty.

Use oral rehydration salts (ORS) if you’re experiencing diarrhoea or vomiting.

Coconut water or drinks with electrolytes (low in sugar) can help too.

Avoid caffeine and alcohol, which can dehydrate you further.

2. Eat Light, Gut-Friendly Meals

Choose easy-to-digest, nourishing foods such as:

Plain boiled rice

Steamed vegetables

Skinless chicken or fish

Oats, bananas and plain yoghurt

Avoid heavy, spicy or fried foods that can irritate your stomach.

Eat smaller meals more often rather than large portions.

3. Take Probiotics or Eat Fermented Foods

Probiotics can help restore the healthy bacteria in your gut.

Look for live yoghurt, kefir, sauerkraut or kimchi.

You can also take a probiotic supplement (check it's suitable to take alongside your antibiotics).

Take probiotics a few hours apart from your antibiotic dose.

4. Keep Cool to Support Your Whole System

Stay in the shade or indoors during peak heat (11am–3pm).

Use fans, damp cloths and cool showers to keep your body temperature down.

Dress in loose, breathable clothing.

5. Keep Moving – Gently

Light movement like stretching or walking helps support digestion.

Avoid strenuous exercise, especially in high heat.

When to Seek Medical Advice

You have persistent or severe diarrhoea (especially if there’s blood or mucus).

You're experiencing signs of dehydration – dry mouth, dizziness, dark urine or confusion.

You develop a rash, severe stomach cramps or new symptoms.

Your symptoms worsen or don't improve after a few days of antibiotics.

Caring for your gut during a course of antibiotics is always important – but even more so during hot weather. With a little extra attention to hydration, food choices and your body's signals, you can protect your digestive system and avoid the worst side effects.

Stay cool, stay nourished, and don’t hesitate to speak to your pharmacist or GP if you're worried, or call 111.

In Praise of the Patron Saint of Beer and Brewers: Saint Arnold of Metz

When we lift a pint of finely brewed ale or toast with a golden lager, we’re partaking in a centuries-old tradition steeped in craftsmanship, community, and even a little sanctity. Few know that behind the foamy head of beer lies a rich history, blessed by none other than the patron saint of brewers, Saint Arnold of Metz.

Who Was Saint Arnold of Metz?

Saint Arnold (or Arnulf) of Metz was a 7th-century bishop, born around 580 AD in what is now France. A man of devout faith and surprising foresight, he was not only a spiritual leader but also a firm believer in the healing power of beer, yes, really.

At the time, clean drinking water was hard to come by. Disease spread easily through contaminated water sources. Arnold, understanding the dangers, encouraged his parishioners to drink beer instead, which, through the brewing process, was far safer. His most famous saying? “From man’s sweat and God’s love, beer came into the world.”

A Miracle Worth Celebrating

One of the miracles attributed to Saint Arnold further cements his place in brewing lore. During a pilgrimage, Arnold and his companions ran out of drinking water. He is said to have prayed over a small remaining amount of beer, which then miraculously multiplied and refreshed the entire party. It’s little wonder that brewers soon adopted him as their patron saint.

More Than Just a Legend

Arnold’s legacy is more than miracle stories and witty quotes. He represents a time when brewing was not only a profession but a vital service to the community. Monks and priests throughout Europe followed his lead, perfecting brewing methods, documenting recipes, and creating beers that remain influential to this day.

Indeed, many of the world’s oldest breweries were founded by religious orders, guided by saints like Arnold who saw beer as a gift to be shared responsibly and joyfully.

Modern-Day Influence

Today, Saint Arnold is still celebrated by brewers around the world. The Feast of Saint Arnold (commonly marked on July 18th) is a perfect excuse for beer lovers to raise a glass in his honour. Breweries have been named after him, beer festivals held in his memory, and even craft beers brewed in homage to his legacy.

One such example is the Saint Arnold Brewing Company in Texas, which proudly bears his name and image. Across Europe and beyond, his story is told with reverence—and a toast.

Why We Should Celebrate Him

In a world that often rushes past the rich heritage behind the things we enjoy, Saint Arnold is a reminder that beer is not just a beverage—it’s a part of our cultural and spiritual history. He stands as a symbol of the brewer’s craft, of hospitality, and of using one’s knowledge to protect and support the community.

So next time you enjoy a refreshing pint, take a moment to reflect on the wisdom of a man who combined faith, science, and common sense to better the lives of his people.

Cheers to Saint Arnold of Metz—patron saint of beer, brewers, and better living.

Want to know which beers pair best with medieval-inspired meals? Or how monks revolutionised brewing? Follow us for more stories celebrating the intersection of faith, food, and fermentation!

Why Low-Fat Processed Foods Might Not Be as Healthy as You Think

Fat free or not fat free? That is the question

For decades, we've been told that fat is the enemy. Supermarket shelves are filled with “low-fat” this and “fat-free” that, all marketed as the healthier alternative. 

But are these products really as good for us as they claim to be? Increasingly, the answer appears to be no.

Here’s why low-fat processed foods might not be the health heroes they’re made out to be.

1. What Happens When Fat Is Removed?

Fat plays an important role in food – it provides flavour, helps with texture, and makes us feel full. When manufacturers strip fat from a product, they often need to replace it with something else to make it palatable. That “something else” is usually:

Sugar

Artificial sweeteners

Starches

Thickeners or emulsifiers

These ingredients don’t offer the same nutritional benefits as fat and can negatively impact blood sugar levels, digestion, and gut health.

2. Sugar Bombs in Disguise

A quick glance at the back of a “low-fat” yoghurt pot or salad dressing often reveals high sugar content. While it may be low in fat, the added sugars can lead to:

Weight gain

Increased risk of type 2 diabetes

Tooth decay

Cravings for more sugar

This swap may actually undo any benefits of removing the fat in the first place.

3. Highly Processed = Highly Problematic

Many low-fat products fall into the category of ultra-processed foods (UPFs) – items that contain ingredients not commonly used in home cooking, such as modified starches, artificial flavours, and preservatives.

Research suggests diets high in UPFs are associated with:

Increased risk of obesity

Cardiovascular disease

Depression

Digestive issues

In other words, a low-fat label might be hiding a cocktail of additives.

4. Fat Is Not the Enemy

It’s time to reassess our relationship with fat. Healthy fats, such as those found in olive oil, nuts, seeds, oily fish, and avocados – are essential for:

Brain function

Hormone production

Vitamin absorption (especially A, D, E, and K)

Skin and cell health

Cutting out fat entirely can do more harm than good. It’s not fat itself, but the type and quality of fat, that matters.

5. Satiety and Overeating

Fat makes us feel full and satisfied. When it’s removed from food, we’re more likely to eat more to feel full – often consuming more calories overall than we would have from a full-fat version. This can contribute to overeating and weight gain.

6. Real Food Wins Every Time

A better approach to healthy eating is to focus on whole, minimally processed foods, rather than chasing labels like “low-fat” or “light”. For example:

Full-fat natural yoghurt with fruit is better than low-fat, sweetened yoghurt.

Real cheese in moderation is better than fat-free cheese products.

Homemade dressings with olive oil and lemon juice trump bottled low-fat versions.

Final Thoughts

Low-fat processed foods may sound like a smart health choice, but they’re often anything but. Next time you're doing your weekly shop, take a moment to read the ingredients – not just the claims on the front of the packet. Look for real, recognisable ingredients and remember: fat, when it’s the right kind, is your friend.

If your goal is better health, aim for balance, variety, and nourishment – not marketing hype.

Have you been rethinking your shopping basket? Share your thoughts and tips in the comments!

Simple and Refreshing Meal Ideas for the UK Heatwave

When the heat is on, the last thing anyone wants to do is spend hours cooking in a hot kitchen or eating heavy, hot meals that leave you feeling sluggish. 

During this unusual spell of very warm UK weather, it's smart to switch to light, easy-to-prepare meals that are hydrating, cooling, and gentle on the digestive system.

Here are some fuss-free ideas for meals that will keep you cool and nourished during the heatwave.

Chilled Salads with a Twist

Salads don’t have to be boring. And they don’t have to mean just lettuce and tomato.

Mediterranean Chickpea Salad: Toss together tinned chickpeas, cherry tomatoes, cucumber, red onion, feta, and olives with a drizzle of olive oil and lemon juice.

Cold Noodle Salad: Use cooked and cooled noodles with shredded carrot, red pepper, spring onions, and a dressing made from soy sauce, lime juice and a little sesame oil.

Watermelon and Feta Salad: Refreshing and hydrating. Add mint for an extra cooling touch.

Top tip: Batch-prep salad bases in the morning when it’s cooler, and store in the fridge for a quick lunch or dinner.

No-Cook Sandwiches and Wraps

Chicken Caesar Wraps: Use shop-bought cooked chicken, crisp lettuce, and Caesar dressing.

Hummus and Grated Carrot Sandwiches: High in fibre and very satisfying without being heavy.

Tuna and Cucumber Pitta Pockets: Quick, cool and filling.

Top tip: Try wholegrain wraps or pittas for added fibre without the heaviness of thick bread slices.

Cold Plates and Tapas-Style Suppers

Put together a selection of cold items for a picnic-style plate:

Slices of cooked ham, roast chicken, or falafel

Cherry tomatoes, sliced cucumber, pickled beetroot

A few olives or gherkins

Crusty bread or oatcakes

A hard-boiled egg or two

Cheese cubes or hummus for dipping

This makes an easy and sociable meal, especially if you’re feeding more than one person.

Chilled Soups and Smooth Bowls

Gazpacho : A cold Spanish soup made with blended tomatoes, red pepper, cucumber, garlic, olive oil, and vinegar. Totally refreshing!

Cold Pea and Mint Soup: Blend cooked peas, fresh mint and a little yoghurt. Serve chilled with crusty bread.

Smoothie Bowls: Blend frozen banana with yoghurt and your choice of fruit, then top with seeds, granola or coconut shavings, or raw oats.

Top tip: Keep smoothie packs (ready-chopped fruit) in the freezer for fast, no-prep breakfasts or snacks.

Snacks and Desserts That Cool You Down

Frozen grapes or frozen banana slices

Yoghurt with honey and berries

Jelly pots or fruit cups

Rice cakes with cream cheese and cucumber

Iced herbal teas or sparkling water with a squeeze of citrus

Tips for Eating in the Heat

Eat smaller portions more often. Big meals can feel heavy and increase body temperature.

Avoid using the oven where possible. Use the hob, microwave, or cold prep.

Try to cook early in the day and store meals in the fridge.

Focus on hydrating foods like cucumber, lettuce, melon, tomatoes and celery as these are especially good.

How to Cope with the Unusually Long Hot Weather in the UK

The UK isn’t usually known for long spells of hot weather, but when they arrive, they can catch many of us off guard. 

Unlike countries more accustomed to high temperatures, we often lack air conditioning and sun-aware habits. 

This prolonged heat can pose serious risks, especially for the elderly, those with underlying health conditions, and disabled individuals. But with a few simple steps, we can all stay safer, cooler, and more comfortable. And to help other people, too.

Here’s how to manage the heatwave effectively:

Hydration Is Everything

In hot weather, your body loses more water through sweat, and it’s vital to replace it regularly throughout the day.

Tips for staying hydrated:

Drink water regularly, don’t wait until you’re thirsty.

Avoid too much caffeine or alcohol, as they can increase dehydration.

Add hydration tablets like Dioralyte or ORS to your water if you’re sweating heavily, they help replenish lost electrolytes.

Eat water-rich foods such as cucumbers, watermelon, oranges, and strawberries.

Carry a refillable bottle wherever you go. There are many free refill points around towns and cities now.

Look After Vulnerable People

The heat can be particularly dangerous for:

Elderly people

Babies and young children

People with chronic illnesses (especially heart, kidney, or breathing conditions)

Disabled individuals who may find mobility or communication difficult

Ways to help:

Check in regularly – especially on neighbours and relatives.

Encourage small, frequent sips of water, even if they say they’re not thirsty.

Ensure rooms are well ventilated or shaded.

Use a fan if air movement is needed, but avoid blowing hot air directly onto people.

Provide cooling aids like damp flannels, mist sprays, or even a shallow cool footbath.

Use Sunblock, even in the UK

It’s a myth that British sun is harmless. UV rays are still damaging, even if there’s a breeze or cloud cover.

Sun safety tips:

Apply broad-spectrum SPF 30+ sunscreen every two hours.

Reapply after swimming or sweating.

Wear a wide-brimmed hat and sunglasses with UV protection.

Stay in the shade between 11am and 3pm when the sun is strongest.

Wear lightweight, loose-fitting clothing to protect your skin.

Keep Your Home Cool

Keep curtains and blinds closed during the day.

Open windows when it’s cooler outside than in, usually early morning and late evening.

Turn off unused electronics, they generate unnecessary heat.

Use damp sheets or a wet towel hung in front of a fan to help cool the air.

Sleep Tips in Hot Weather

Sleep with a cool flannel or ice pack wrapped in a cloth.

Put sheets in the freezer (in a bag) for 10-15 minutes before bed.

Use cotton bedding instead of synthetic fibres, it breathes better.

Keep a glass of water by the bed in case you wake up thirsty.

The British heatwaves may be rare, but they’re increasingly becoming a part of our summer routine. Staying informed and making small adjustments can make all the difference, for you and those around you. If someone is showing signs of heat exhaustion, dizziness, confusion, heavy sweating, rapid pulse – get them to a cool place, give them fluids, and seek medical advice if symptoms don’t improve.

Look after yourself. Look out for others. And don’t forget the sunscreen!