Scientists Found 4 Signs Of The Ideal Pillow For Your Back, Neck, And Sleep

Most adult Brits struggle to get a good night’s sleep; as many as 14% of us get by on “dangerously low” levels of shut-eye, regularly catching less than five hours of kip a night.

Meanwhile, about two-thirds of us will experience neck pain at one point or another, while almost 80% of us will get back aches.

Worse, back and neck pain can make your sleep worse, and insomnia may increase your perception of discomfort. Talk about a vicious cycle.

So, it’s a good thing a systematic review of studies has found four pillow qualities that might help with all three.

What should I look for in a pillow?

This research analysed 11 studies, with 309 participants in total. The study authors wanted to evaluate the quality of evidence for the benefits of different pillow materials, heights, shapes, and thermal (heat) properties.

They found “moderate evidence that some of the following pillow parameters could improve sleep quality/spinal alignment, and decrease sleep-related neck pain”.

These include:

  1. Latex material,
  2. A contoured design (a dip in the middle of the pillow with higher sides, especially useful for side sleepers),
  3. A height of 7-11cm for the lower, middle part of the pillow,
  4. A cooling surface.

Latex pillows seemed best at reducing neck pain, while a contoured pillow with a 7-11cm high centre helped to keep sleepers’ spines in alignment.

Meanwhile, cooling pillows have been associated with more deep sleep than their non-cooling counterparts.

The researchers added that people should try to “consider as many of the above-mentioned parameters as possible when choosing a new pillow that fits their individual needs of promoting sleep comfort”.

Which pillows seemed to perform the worst?

Another review of studies found that, generally, feather pillows tend to perform worse than rubber or spring pillows.

And a separate 2011 paper also suggested “feather pillow users provided consistently low reports of pillow comfort and sleep quality”.

But your sleeping position matters here.

For instance, those who sleep on their side might have to put their neck at an uncomfortable angle if they’re using a softer pillow, while front or back sleepers could push their head further out of alignment if using a very stiff one.

That’s why, researchers note, it’s important to factor in your individual comfort level.

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Electrical Failure Causes Widespread Rail Disruptions: What We Know So Far

Major rail disruption has taken place following an electrical failure in the Manchester Rail Operating Centre communications centre.

National Rail said on its site that the issues began just before 2pm on 6 August and are expected to last “until the end of the day” in the Greater Manchester/north-west of England area.

The BBC reports we don’t yet know what caused the issue, how severe it may be, or how long it will last.

Here’s which train lines may be affected, and what each have said, as of the time of writing:

What has National Rail said?

In a statement, it warned of “major disruption for the rest of the day due to power issues impacting signalling”.

The service added: “Currently no trains can run from Manchester Piccadilly through to Manchester Victoria and Bolton, impacting services right across the North West network.

“Some trains are running south and east of the city towards Stockport, but are also subject to delays.

“As a result, cancellations are expected on rail routes across Greater Manchester until the end of today (Thursday 6 August).”

If you’re travelling by train today, check with National Rail or your train line first.

Which lines have been affected?

Per National Rail, lines affected by the signal issue include:

  • Avanti West Coast,
  • CrossCountry,
  • East Midlands Railway,
  • London Northwestern Railway,
  • Northern,
  • TransPennine Express,
  • Transport for Wales.

What have these lines said?

This is what each line has said as of the time of writing. (Advice is subject to change, so check in regularly before travelling.)

TransPennine Express’s site reads: “All trains will be stopped due to a failure of the communication systems on the network”, adding there is “major disruption and no trains or replacement buses are operating, and we strongly advise you not to travel”.

Transport for Wales said “train services between Chester and Liverpool Lime Street are also disrupted” and trains “will not be able to run until the electrical supply has been restored”.

It added: “We have organised buses to run between Liverpool Lime Street and Chester to help you complete your journey, at no extra cost. These will arrive at 15:30 at Chester provided by Patts Coaches and arrive at Liverpool Lime Street at approximately 15:30 provided by Northwich Travel.” These arrangements will last until 6pm.

Northern’s site says there are “major disruptions” across various routes, adding, “due to failure of the electricity supply at Manchester Piccadilly all lines are blocked”. It said this is expected to last until the end of the day.

Esst Midlands’ site said: “There is a failure of the electricity supply around the Manchester Piccadilly area. This is currently disrupting our trains on the Liverpool Lime Street/Nottingham/Norwich routes.” The company added: “Our services are unable to run between Sheffield and Liverpool Lime Street until the end of the day.”

London Northwestern Railway’s site lists “major problems” from services via London Euston, from Euston to Crewe, from Crewe to Stafford, and services via Birmingham New Street.

And Avanti West Coast’s site reads: “This Friday, we’re seeing some short-notice cancellations on our network, so please check your journey before you travel. We’re really sorry if this affects you and your journey, but we’re working hard to make sure we can minimise these cancellations.” Its site has a section to help you find out your live train status.

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5 Ways To Help Hedgehogs In The Heat After Charity Issues Urgent Plea

During one of this year’s earlier heatwaves (and there have been many), the British Hedgehog Preservation Society (BHPS) issued an “urgent plea” for us to provide water for thirsty wildlife.

They noted that this is especially key given a 2022 report that found rural hedgehog populations have shrunk by somewhere between 30% and 75% since 2000.

Recently, a hedgehog rescue centre told the BBC they’d been “inundated” with baby hedgehogs following very dry and hot conditions in the south-east of the UK.

Speaking to HuffPost UK, Fay Vass, chief executive for BHPS, noted: “As our climate continues to change and become more extreme, it poses new dangers and challenges to our native wildlife.

“Scarcity of water sources is a common problem for wildlife and long spells of drought only serve to make this worse. Small mammals can easily become dehydrated and having access to fresh, clean water can mean the difference between life and death for hedgehogs.”

So what should we actually do to make their summers more bearable?

1) Place shallow dishes of water where hedgehogs can reach them

During very hot weather, hydration is key for hedgehogs and other wildlife.

“Placing shallow dishes of clean, fresh water around the garden is a simple, easy step we can all take that will provide a lifeline for hedgehogs and other wildlife during hot, dry spells,” Vass said.

2) Keep some of your garden wild

You might have taken part in “no-mow May”, a scheme which sees gardens grow wild across the UK.

This has been linked to greater biodiversity. And according to the Vass, the practice can help animals long past May too.

“Allowing sections of the garden to be wild and overgrown is important… as this can offer much-needed shade, shelter and a natural food source,” she said.

Additionally, “leaving log piles and leaf piles in quieter corners also offers valuable shelter and places to forage for grubs, worms and other natural food” year-round.

3) Put out some cat or high-meat dog food in a clean dish

It’s not just about water. “Hedgehogs can struggle to find enough food when the ground is hot and dry,” said the expert.

“Putting out some high-quality meaty hedgehog food, meaty cat or dog food or dry cat biscuits to supplement their natural diet can provide a vital lifeline for hungry hedgehogs during the hot summer months,” she added, stressing it’s important to make sure their feeding dishes and areas are kept clean.

4) Create a wildlife pond

Though its benefits might be felt especially keenly in summer, Vass said this is one of the best ways to support animals no matter the weather.

“Creating a wildlife-friendly garden with features such as a gently sloping pond provides a reliable year-round water source and encourages insect prey,” she advised.

We’ve written before at HuffPost UK about how to make your own with an old washing-up bowl.

5) Make sure hedgehogs have a way into your garden

Again, this is just as important in summer as it is in winter. “It’s vital to make sure hedgehogs can access your garden” said the expert.

Check with your neighbours if you share a fence, and if it’s OK with everyone concerned, consider creating “13x13cm gaps in fences or walls to allow them to move freely between gardens and green spaces”.

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Um, Where Have All The Wasps Gone This Summer?

We don’t want to give you more to worry about as we are being smacked in the face with the impacts of climate change this summer but, uh, have you noticed that there are far fewer wasps this year?

Come to think of it, I have seen one. In a train station. Once. I have a busy garden full of flowers and flourishing grass but I’ve not seen a single one of these little guys buzzing around out there this summer.

I’m not imagining it, either. Seirian Sumner, a Professor of Behavioural Ecology at University College London wrote for The Conversation and said: “As a wasp biologist, I’ve noticed it acutely, because my students need wasps for their experiments, and we simply can’t find them.”

Can’t find wasps? In summer? In England?!

The weather seems to have played a part in wasp population decline

Sumner explains that while Spring started well for wasp populations, providing ideal conditions for building nests, laying eggs and foraging, things soon took a turn for the worse, leading to conditions that could have been harmful.

She says: “Spring 2026 was strange: the warm, dry start should have been good. Warm, dry spring weather improves a nest’s chance of survival as it ensures a good nectar supply for the queen to develop her ovaries and good prey populations for her to feed the brood. But we experienced unprecedented heat for the time of year, punctuated by cold, damp days and followed by unexpectedly chilly nights.

“Such weather extremes may have caused queens to abandon their nests or die, reducing the initial spring queen bounty to a more modest population.”

Very grim.

She added that one heatwave after another won’t have helped matters, either.

We really do need wasps

I’m not the biggest fan of wasps and will admittedly completely freeze if one is near me but there is no doubting how important they are to our environment.

According to the National History Museum: “Without wasps, the world could be overrun with spiders and insects. Each summer, social wasps in the UK capture an estimated 14 million kilograms of insect prey, such as caterpillars and greenfly. Rather than being a pest, these important insects are a gardener’s friend.”

Additionally, scientists at Oregon State University say: “Even though [wasps] don’t collect pollen, they do visit flowers constantly to seek nectar for their own energy.

“As wasps visit these flowers, they inadvertently transfer pollen from plant to plant. Although this is a less efficient form of pollination, it is still quite impactful to our ecosystem.”

Let’s hope they reappear next year.

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Exclusive: ADHD Charity Slams Channel 4 Over ‘The Great ADHD Myth?’ Documentary

The charity ADHD UK has penned an open letter to Channel 4 after it shared a new documentary will be aired dubbed ‘The Great ADHD Myth?’, HuffPost UK can exclusively reveal.

The TV channel said the show “seeks to determine whether ADHD [attention deficit hyperactivity disorder] is a genuine neurodevelopmental disorder, or a social construct”.

The show will follow NHS psychiatrist Dr Max Pemberton as he speaks to “a growing number of medical experts who are questioning the conventional narrative around ADHD”.

According to Channel 4’s release, these experts “discuss whether the real problem is the environments in which young people are growing up, as well as the current health and schooling systems not being flexible enough to cater for a wide enough range of personalities and behaviours among children”.

It will also follow a family who “want to see whether holistic lifestyle changes can eliminate one boy’s use of ADHD medication”, a press release seen by HuffPost UK reads.

Dr Max Pemberton, who features in the documentary, said: “As a psychiatrist, I’ve watched ADHD go from a diagnosis that was only occasionally made and after careful assessment, to one that is increasingly demanded and dispensed, and I wanted to understand why.

“There’s no doubt that the people seeking these diagnoses are genuinely struggling; that isn’t in question. What the film asks is whether ADHD is really the best explanation for that struggle and my hope is that we come away with permission to ask better questions about what modern life is doing to all of us.”

Dr Max Pemberton features in ‘The Great ADHD Myth?’ – a new documentary announced by Channel 4.

Courtesy of Channel 4

Dr Max Pemberton features in ‘The Great ADHD Myth?’ – a new documentary announced by Channel 4.

Backlash against framing of show

Since information about the documentary was publicly shared, some people with ADHD as well as mental health experts have revealed their disappointment over the framing of the show – especially the title.

An open letter to the channel from the CEO and co-founder of ADHD UK, Henry Shelford, seen by HuffPost UK, points out that “the damage of a title like this is done in the listings, in the commentary, before a single frame is broadcast”.

After the documentary details were shared on 29 July, Dr Chris Abbott, chief medical officer at Care ADHD, shared in an email: “Presenting ADHD as potentially no more than a ‘social construct’ is scientifically misleading and risks causing real harm to children, adults and families.”

While Dr Claudia Aymerich, consultant psychiatrist at Berkeley Psychiatrists, is also concerned by the framing, which she said “oversimplifies a far more complex issue and doesn’t reflect where the scientific evidence sits”.

In response to these concerns, a Channel 4 spokesperson told HuffPost UK: “This documentary does not deny the lived experience of those diagnosed with ADHD, but does present the view of an extensive range of senior medical experts – many of whom work or have worked with the NHS or have held presidential roles at professional membership bodies – who seek to question the conventional understanding of ADHD and if it is a neurodevelopmental condition.

“They also ask whether modern living has contributed to a rise in diagnoses, and whether there may be better alternatives for some children than medication.”

ADHD is a real and recognised condition

ADHD is recognised by the World Health Organization, the NHS and the National Institute for Health and Care Excellence.

Dr Aymerich said: “Studies consistently demonstrate differences in brain development and function, particularly in areas relating to attention, executive functioning and impulse control, alongside a strong genetic component.”

And “while modern environments, education systems, increased screen use and lifestyle factors can all influence how symptoms present or how significantly they affect someone’s daily life, they do not negate the existence of ADHD itself”, she added.

In its open letter, ADHD UK highlighted that “this is not a parlour debate. People die” and pointed to UCL-led research using UK health records which showed that adults with diagnosed ADHD have a shorter life expectancy. There was a reduction in life expectancy for men with diagnosed ADHD of between 4.5 and 9 years, and between 6.5 and 11 years for women.

“Having ADHD is tough. Undermining the condition just makes it tougher. When a national broadcaster invites millions to file all of this under ‘myth’, people cancel assessments, parents doubt their children, employers doubt their staff, and lives are put at risk,” said Henry Shelford, who has ADHD.

After a BBC Panorama programme investigating Private ADHD Clinics aired in 2023, ADHD UK surveyed more than 2,200 people with ADHD – 90% suggested stigma had increased because of the programme, and 84% believed it would stop people with symptoms from seeking an assessment.

Dr Aymerich is concerned about how the framing may impact those living with ADHD or currently seeking a diagnosis. “Many patients spend years being told they are lazy, disruptive, disorganised or simply not trying hard enough before finally understanding that there is a recognised medical explanation for the challenges they have experienced throughout their lives,” she said.

“Receiving a diagnosis can be genuinely life-changing because it allows people to access appropriate support and better understand themselves.”

She continued: “When public debate shifts toward questioning whether ADHD is ‘real’, it risks reigniting shame, self-doubt and stigma for those individuals.

“It may also discourage parents from seeking assessments for children who are struggling or make adults question whether they deserve support at all.”

Untreated ADHD is associated with consequences such as poorer educational outcomes, relationship difficulties, anxiety, depression, substance misuse and increased risk of accidental injury.

ADHD UK’s letter has called for a review of the title of the show and for the broadcaster to “make clear on screen where contributors’ views sit relative to mainstream clinical consensus”.

It also takes issue with a child being at the centre of an experiment involving replacing medication with lifestyle changes.

In response to this, Channel 4 said “the wellbeing of our contributors was of paramount importance throughout, and the observational study of one child’s medication break was undertaken in consultation with multiple psychiatrists, an independent doctor and the family’s GP”.

The open letter continues: “We are not asking Channel 4 to duck hard questions about ADHD. Waiting lists, service failure and the gulf between need and provision deserve every camera you can point at them. We are asking you to aim at the right target.”

ADHD needs to be further explored, say experts

All of the experts HuffPost UK spoke to stress that ADHD should be discussed in the media. Dr Abbott said: “There’s legitimate discussion to be had about the quality of assessments, inequalities in access, the careful use of medication and the need for holistic support.

“Diagnosis should always follow a comprehensive specialist assessment, and treatment should be individualised rather than reduced to medication alone. But questioning whether ADHD itself is ‘real’ is not a balanced contribution to that debate.”

Dr Aymerich added “there is an important distinction between asking whether we are diagnosing and treating ADHD as effectively as possible and questioning whether the condition itself exists”.

“The first is an essential scientific discussion,” she said. “The second risks undermining decades of clinical evidence and doing unnecessary harm to a patient group that already faces considerable misunderstanding and barriers to accessing care.”

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Animal Experts Reveal Stark Reason Why You Should Be Friendly To Crows

According to National Geographic, crows are some of the most intelligent birds in the world. They have also always been held in incredibly high esteem and are considered to be symbols of prophecy, transformation, change, and freedom.

However, as majestic and revered as these birds are, they are also not to be messed with.

According to Science World: “Crows are incredibly territorial during May and June. They are known to dive and strike humans not just once, but repetitively until the human in question has moved a good distance away from the nest.”

In fact… you may actually want to be a little more friendly with crows and even befriend one. Yes, really.

Why you should befriend a crow

So, maybe you don’t need to specifically befriend a crow but you definitely need to stay on their good side.

This is because a five-year study by scientists at the University of Washington has found they possess an unusually good memory for human faces linked to a stressful event.

Not only do crows remember the faces of humans for five years, but these clever corvids can also warn their friends and family about you, too. I don’t know about you but being the target of a murder of local crows sounds bloody terrifying.

However, if you do choose to buddy up with a crow, they’ll actually bring you gifts. They may be fiercely protective and hold a hell of a grudge but they are generous souls, too!

John Marzluff, conservation ecologist at the University of Washington said that crows take part in “gifting” by leaving behind keys, lost earrings, bones, or rocks, for the people who feed them.

How to befriend a crow

According to Pet Helpful, following these steps can help you to become friends with a crow:

  • Find food that the crows seem to like and keep it in stock. Crows tend to like nuts and seeds
  • Establish a regular feeding schedule so they know when to expect you and can create a rhythm with them
  • Don’t overdo it — you don’t need to feed them meals, just enough for them to know that you care and want to befriend them
  • Don’t overdo it. Don’t feed them so much or so often that they become dependent—just a handful of something to show you care.
  • Don’t just throw the food out there and walk away. Stay at a respectful distance to watch them eat. You may see them eat it on the spot, or they might choose carefully and fly off to cache it for later
  • Don’t get too close to them as they prefer to be standoffish and may feel threatened

Brb, off to invest in some nuts and seeds.

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Most People Have No Idea What ‘PDF’ Stands For, But You’re About To Find Out

You’ve probably sent and opened thousands of PDFs over the years. But if someone asked you right now what PDF actually stands for, would you know the answer?

You’re not alone if you don’t. The word has become so embedded in everyday language that most people use it the way they use terms like “Wi-Fi” and “pm” ― automatically and without any particular thought about what the letters mean.

But it’s never too late to learn the answer to that mystery, as well as the interesting history behind those three letters. (And no, it doesn’t stand for “Please Download Fast” or “Pretty Delightful File.”)

“PDF stands for ‘portable document format,’ though I’m not sure anyone knows or cares anymore,” said Lisa Gitelman, a media historian and professor at New York University. “’PDF’ stands as the name of a digital file format on its own.”

She has written extensively about the PDF as a cultural and technological artifact, including in her book Paper Knowledge: Toward a Media History of Documents.

“The keyword is ‘portable’ because the format was designed to keep a document looking exactly the same, no matter which computer, operating system or device it was opened on,” said Madeline Enos, a language trends expert at the language learning app Preply.

“Before PDFs became widespread, sharing documents could be frustrating because fonts, images and layouts often changed depending on the software being used. The PDF solved that problem by preserving the original formatting, which is why it’s still one of the most trusted file formats over 30 years later.”

The origins of the PDF go back to 1991, when Adobe Systems co-founder John Warnock proposed a project called “Camelot” with the goal of developing a simplified way to view and print any document across devices and platforms, regardless of the software or hardware used to create it.

“At the time, the web was far less standardised than it is today, so creating a document that looked identical everywhere was revolutionary,” Enos noted.

Warnock’s Camelot project culminated two years after his original proposal, with the release of PDF 1.0, bundled with the first version of Adobe Acrobat.

The origins of the PDF go back to the early 1990s.

merovingian via Getty Images

The origins of the PDF go back to the early 1990s.

“PDF first appeared in the marketplace in 1993,” said Duff Johnson, CEO of the PDF Association. “Adobe, which invented PDF, continued its development until 2007, at which point the specification for PDF was handed to ISO for international standardization as a vendor-neutral technology.”

As the online environment has evolved significantly since the ’90s, so too has the PDF, Gitelman noted. Still, the file format remains an important standard.

“I once wrote an essay laying out four reasons for its enormous success,” Gitelman said. “First, PDFs offer page images – like facsimiles, like xeroxes, like microfilm, unlike word processing files or most proprietary eBook formats. This means they feel stable. They retain layout as well as content. Second, as page images, they are handy in publication workflows. Every book, every analog publication, has been a PDF somewhere in its life history. Third, they are easily transmissible across digital networks, even in low-bandwidth environments.”

The fourth and final reason: PDFs are searchable, she added.

Today, people still use the term PDF in everyday conversation, particularly in the context of work.

“We’ve certainly noticed that ‘PDF’ is used synonymously with ‘document’ and ‘file,’ as in ‘I sent him a PDF’ and ‘The email includes three PDFs,’” Johnson noted. “But the industry accepts such usage as the price of ubiquity.”

Many people also say “PDF file,” which is not quite redundant, as in the case of “PIN number” or “ATM machine.” But the term PDF does stand alone.

“Most people don’t stop to mentally unpack what the letters stand for, so adding ‘file’ simply makes the meaning clearer,” Enos said.

Still, the meaning is quite clear to most people these days.

“Most acronyms stay within specialist industries, but PDF made the rare jump into everyday language. Today, people don’t just recognise the letters – they also use ‘PDF’ as a verb,” Enos said. “It’s increasingly common to hear someone say ‘Can you PDF it?’ or ‘Just PDF that document,’ showing how technical abbreviations can become everyday words over time.”

This is a process known as lexicalisation, as the abbreviation became so familiar that it was accepted as a normal standalone word in the English language.

“While countless digital buzzwords have come and gone over the past three decades, ‘PDF’ has remained relevant because it describes a format rather than a trend,” Enos said.

The meaning of PDF has hardly changed over time, and it has gone international as well.

“PDF is one of the few digital abbreviations that has become almost completely language-independent,” Enos said. “Whether you’re in the UK, Japan, Brazil or Germany, the acronym ‘PDF’ is almost always recognised and rarely translated.”

Thus, PDF has essentially become a universal language in some ways.

“It’s a good example of how technology creates a shared international vocabulary,” Enos said. “Even people who don’t speak the same language often understand terms like PDF, Wi-Fi, USB and GPS, making them some of the closest things we have to truly global words.”

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Travel Warning: Taking These Medications Abroad Could Land You In Hot Water

If you’re anything like me, you pack half your medicine cupboard before going away on holiday ‘just in case’.

But if you’re planning to venture abroad anytime soon, a pharmacist has warned that common prescription and over-the-counter medicines could result in confiscation, hefty fines, or even arrest in some countries.

So, make sure to do your homework before you travel.

Ian Budd, lead prescribing pharmacist at Chemist4U, said: “Most people don’t think twice about packing their regular medicines for a holiday, because they assume that if something is legal in the UK, it will be legal everywhere else.

“Unfortunately, that’s not always the case. Every year, travellers are caught out by medication restrictions they didn’t know existed.

“In some countries, medicines we consider completely routine in the UK can be treated as controlled substances, even when they have been legitimately prescribed by a doctor.”

Medicines to be wary of when packing your suitcase

1. Codeine, and any painkiller containing it (e.g. co-codamol).

This is considered a controlled substance in many countries. In the United Arab Emirates (UAE), it’s led to confiscation, detention and in some cases, prosecution, said Budd.

2. Diazepam and other benzodiazepines

The medication, used for anxiety and sleep, is restricted in several destinations.

Budd noted that in Singapore, bringing these in without a Controlled Drugs Permit from the Health Sciences Authority “is treated as a drug-import offence, and can carry fines or imprisonment, even with a valid UK prescription”.

3. Pregabalin and gabapentin

These are used for nerve pain and are controlled in the UAE. Without a prescription and a doctor’s letter, they can be confiscated and, in serious cases, lead to arrest.

4. ADHD medicines

Several countries, including Japan, ban amphetamine-based medicines outright, even with a valid foreign prescription.

5. Strong opioid painkillers (e.g. morphine, oxycodone)

Many countries treat these as controlled drugs – without the right documentation, they can be seized, and in some cases, lead to detention or prosecution.

6. Cold and flu remedies containing pseudoephedrine

Some of these are restricted or banned in a handful of countries, including Japan.

What to do before you go away

The pharmacist urged travellers to be aware of the extra steps needed so a routine prescription doesn’t turn into a stressful situation at the border.

“My advice is to check the rules for your destination as soon as you book your trip, rather than the night before you travel,” he said.

“That gives you enough time to speak to your GP or pharmacist, get any paperwork sorted, and travel with confidence.”

The UK government warns that people can be fined or even go to prison if they travel with medicine that is illegal in another country. It advises checking with the embassy of the country you’re going to before you travel – you might require a permit or supporting documentation to take your medication in with you.

For example, travellers must get approval in advance from the UAE Ministry of Health to bring medication – applications are generally processed within five working days.

Budd recommends asking your pharmacist for a short covering letter confirming your name, dosage and how much medicine you’re carrying. This, he said, “is often enough to avoid questions at customs, especially for controlled medicines such as codeine, tramadol or diazepam”.

The pharmacist also recommends keeping medicines in their original packaging when travelling, with the pharmacy label attached, as loose tablets in a pill organiser are hard to identify if you’re stopped at customs.

“Make sure to check any countries you’re passing through, not just your final stop,” added the expert. “These rules apply to layovers too, so check the requirements for any country you’ll pass through, even if you’re not leaving the airport.”

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We Should All Be Taking ‘Poop Walks’ – Especially As We Age

Here’s a fact that never fails to make me feel more connected to my fellow man: at any given time, about one in seven UK adults is struggling with constipation.

It’s believed to affect twice as many women as men (ladies have a longer colon and more variable hormones), and tends to get worse and is more likely to be chronic as we age.

Experts think that change might be partly down to factors like decreased mobility, drinking less water, slower gut transit time, weaker muscles, certain medications, and a higher likelihood of medical conditions that make getting backed up more probable.

Regardless of its cause, though, there’s lots of research to suggest a relatively simple solution: maybe we should all be trying a poop walk.

Er… what?

We’ve written before about “fart walks,” which involve going for a short stroll after a meal. These have been linked to better blood sugar management and even a lower cancer risk.

And research has shown that walking gets our bowels moving a minute or so after we start, helping to relieve constipation, too.

Speaking to HuffPost UK, Julie Thompson, an Information Manager at digestive system charity Guts UK, said: “One of the roles of the large bowel is to absorb water from the gut contents, so the longer poo stays in the large bowel, the drier it becomes.

“Walking stimulates bowel movements because it increases intestinal motility (increases gut muscle contractions) in people with constipation, decreasing the time it takes for the gut contents to move through.”

She added, “Walking regularly can also improve the variety of the gut microbes, compared with those who are less active, which produces health-related benefits for the large bowel and for wider health.”

How can I take a poop walk?

Thompson told us that it can be hard to work out exactly how far or long we should walk to, er, unclog the pipes.

“Research studies use a wide variety of activity in their publications, so it is difficult to be precise about the combined recommendations, plus there is likely to be some individual variation,” she said.

Still, a little may go a long way. A 2025 paper, which included 21 healthy adults, saw great results after a 20-minute treadmill walk, noting that bowel activity increased pretty much as soon as participants got moving.

And other research from this year, which focused on older adults with Parkinson’s disease, found that increasing participants’ steps by 3,000 daily from their usual baseline “significantly improved constipation” after three months.

Thompson told us that you don’t need to be constipated to take advantage of a poop walk – “the best option is to follow the NHS general guidance on activity, which recommends adults should try to be active every day and aim to do at least 150 minutes of physical activity over a week, through a variety of activities including walking.

“If someone is able to walk, but is not active, it is best to increase the distance gradually,” she added.

Even if you’re not constipated, walking can keep you regular

The NHS says on its site that “A daily walk or run can help you poo more regularly”.

Professor Yohei Otaka, author of a study that found a 20-minute walk improved healthy adults’ gut motility, said, “Walking can serve as an effective, immediate tool for stimulating bowel function.

“The findings also point to potential underlying mechanisms, such as changes in autonomic nervous system activity or reflexes triggered by the body’s natural oscillations during movement.”

Aside from its bowel-based benefits, a stroll can “improve cardiovascular health by strengthening the heart, thereby helping circulation, lower[ing] blood pressure, [and] helping in the prevention of heart disease and stroke,” Matthew Nolan, a chief instructor at Barry’s in New York City, previously told HuffPost.

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Is Reducing Protein Key To Better Ageing? A Longevity Expert Weighs In

Protein is a key nutrient made up of tiny building blocks called amino acids. It provides us with energy, helps the body grow and repair, and is typically found in meat, fish, dairy, eggs, nuts, beans and lentils.

For healthy adults, the recommended daily amount of protein is about 0.75g per kg of body weight, notes the British Heart Foundation, adding that’s about 45g a day for a 60kg woman, and 55g a day for a 75kg man.

The reality is we’re easily consuming that. Helena Gibson-Moore, nutrition scientist for the British Nutrition Foundation (BNF), said people in the UK are, on average, “eating more than enough protein”.

Society has become pretty obsessed with protein, evident in the protein-fortified foods popping up everywhere and popularity of protein-rich ‘carnivore’ and ‘boy kibble’ diets touted by influencers on social media.

While protein is good for you, experts have long cautioned that not all protein is created equal. And now, a new study suggests that less – not more – protein could be key to healthy ageing in people who aren’t as active.

“It’s absolutely crystal clear that there are benefits of protein to muscle growth and exercise response of active individuals,” said study author Dudley Lamming, from the University of Wisconsin-Madison.

“But because most people are relatively sedentary, many people are likely consuming more protein than they actually need, which probably has negative health consequences.”

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What did the study reveal?

The review of 350 existing papers on protein restriction and ageing, published in the journal Cell Press Blue, looked into how protein-restricted diets could improve health and promote longevity.

After analysing these studies, researchers suggested cutting protein intake may slow ageing by improving metabolism, changing how cells respond to nutrients, reducing cellular damage, and preserving healthy cell function.

One of the key players believed to be behind this is a hormone called fibroblast growth factor 21 (FGF21), which can increase the body’s energy expenditure, improve blood sugar control, and reduce inflammation.

Researchers said levels of this hormone rise when protein intake is low. They also pointed to studies in mice, which have shown that animals with higher FGF21 levels lived longer than normal mice.

They also noted that consuming too many of a certain type of amino acid could trigger biological processes that promote growth, increasing the risk of obesity, inflammation, and other age-related diseases.

“These studies show that the amount of protein sedentary people are eating today may have negative health consequences, at least at the population level,” Lamming said.

While some people, like pregnant women and some older adults, have higher protein needs, for most sedentary adults, protein-fortified food may not provide the health benefits people expect, researchers added.

Discussing how athletes manage to consume large amounts of protein without developing metabolic diseases, the experts hypothesised that regular exercise may be protective.

Lamming ended: “We probably need to personalise protein recommendations based not just on age, but also on how physically active people are.”

The protein discussion ‘should consider performance and longevity’

Responding to the findings, Dr Will Hsu, a longevity expert and chief medical officer of L Nutra Health, who wasn’t involved in the review, told HuffPost UK that much of the conversation around protein is focused on physical performance, maintaining muscle, and preventing frailty.

“These are important goals. Protein is essential for supporting recovery, preserving physical function, and maintaining lean mass, particularly in older adults,” he said. “But the protein discussion should consider two objectives at the same time: performance and longevity.”

He stressed that protein and its amino acids “are not simply building materials, they are also biological signals that activate pathways involved in growth, metabolism, and cellular ageing”.

When we’re young, physically active, recovering from illness, or trying to maintain muscle, these pathways are essential.

However, keeping growth pathways continuously activated through a high protein diet “may not be ideal for long term metabolic health, particularly in someone who is relatively sedentary”, he added.

Protein intake should be personalised and plant-forward

Protein’s effects vary depending on many elements – from the amount consumed, to the food source, to your physical activity levels and age.

“The average person should not read this research and immediately start cutting protein,” said Dr Hsu. “A better question is: How much protein do I need, from which foods, at this point in my life?”

He suggested a sedentary adult who already eats plenty of meat, protein bars, shakes, and protein-fortified foods “probably does not need to keep adding more”.

But replacing some animal protein with beans, lentils, nuts, seeds, and other plant foods “may create a more favourable amino acid balance, while also providing fibre and other protective nutrients”.

This advice would then change for an older adult at risk of muscle loss, an athlete, someone recovering from illness or surgery, or a person losing weight rapidly, he noted.

“For these individuals, adequate protein and resistance exercise are critical for protecting muscle, bone, strength, and independence. Pregnant women and people who are already underweight or frail should also not restrict protein without professional guidance,” he explained.

“This is why one protein recommendation cannot work for everyone. Two people of the same age may need very different amounts based on their muscle mass, activity level, health, and risk of frailty.”

He ended: “Ultimately, the goal is not maximum protein or minimum protein. It is enough high-quality protein to preserve strength and function, without assuming that more is automatically better.

“For many people, that means shifting toward a more plant-forward pattern and personalising protein intake based on age, activity, metabolic health, and muscle needs.”

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