Health and wellbeing – Page 18 – The NEN

Rethink Blue Monday: How to turn the toughest day of the year into a financial and emotional reset

Holiday cheer has faded, credit card bills have arrived, and motivation is running low; Blue Monday on 19th January is billed to be the most depressing day of the year.

But what if instead of being something to endure, it marks the start of a powerful reset? GroceryAid – a charity that provides relief in tough times for grocery workers and their families – is urging anyone struggling with money worries and emotional strain to use Blue Monday as a chance to reach out and access the wide range of support available and kickstart a happier and healthier 2026.

Mandi Leonard, Welfare Director at GroceryAid, shares top tips for accessing vital help that could change a negative date into the start of something positive:

Find out if you’re eligible for free money

A quick search on grants-search.turn2us.org.uk will tell you if you could be eligible for a financial grant from a range of sources. Or if you’re one of the 2.6 million people working in the grocery industry, GroceryAid should be your first port of call. Last year the charity provided £4.6m in financial grants to help with everything from priority debts to supporting those on a reduced income due to caring responsibilities. Find out if your eligible to apply at groceryaid.org

Combine quick-impact help with long-term support

If you’ve got money worries and are struggling to make ends meet, see if you’re eligible for a financial grant, but don’t stop there. Underpin it with money management advice and practical support to better equip you for the future.

Check out groceryaid.org for handy budgeting tools and help managing bills or turn to StepChange and MoneyHelper for free debt advice.

Don’t wait until you are at crisis point

Many people assume support is only available in extreme circumstances but it’s available long before crisis hits. If you’re experiencing an unexpected bump in the road which is affecting your financial and emotional wellbeing, it’s time to seek help now – don’t wait for a blip to turn into an emergency.

Contact your mortgage company or energy provider to discuss payment plans when bills start to get on top of you, and look into mental health hints and tips to tackle niggles before they get bigger.

Talk to your friends and family

Let’s make suffering in silence a thing of the past. Opening up to friends and family can be the first step in making a change and by being a good listener yourself, you could be the catalyst to helping someone get back on their feet.

Most people know someone who works in the grocery industry and could potentially benefit from GroceryAid support, whether now or in the future. Be ready to spread the word about the support available.

Don’t see help as a handout

There is zero shame in asking for help and it isn’t a handout. GroceryAid, for example, provides free and confidential financial, emotional and practical support to grocery workers, from shop workers to factory operators, because they help feed the nation – it is the help they have earned.

Mandi adds: “Blue Monday doesn’t have to be something people simply get through. It can be a moment to pause, reset and take that first step towards feeling more in control.

“At GroceryAid we see time and again how reaching out early – whether for financial help, emotional support or practical advice – can make a real difference. If things feel tough right now, you’re not alone, and support is there to help you start 2026 in a stronger, more positive place.”

For more information on the free and confidential support available, visit: groceryaid.org.uk/get-help/ or call 08088 021 122.

Mental Health Foundation: The Blue Monday myth

#BlueMonday is widely recognised as “the most depressing day of the year”. But the fact is, it’s just a myth. We all experience highs and lows in our mental health throughout the year, not just on a random Monday in January.

For more about the Blue Monday myth and some of our tips on taking care of your mental health, check out our blog: https://shorturl.at/8lDnn

#MentalHealthAwareness

Childhood vaccines

It’s important your child gets all the vaccines they are offered at the right time to make sure they’ve got longer-term protection as they grow up.

When it’s time, you’ll receive a letter from the NHS with details of the appointment and what vaccines they’re being offered.

Extra Time programme: After school clubs expansion

Supporting parents and improving kids’ health and wellbeing

More children across Scotland will have access to free after school activities as part of the government’s national mission to tackle poverty.

The Scottish Government’s Extra Time Programme, delivered in partnership with the Scottish Football Association, supports local football clubs and trusts to provide free before school, after school and holiday activity clubs to primary school children from low income families.

Last year up to 5,000 children across 28 local authority areas were able to attend regular services which provide childcare options for their parents.

The 2026-27 Scottish Budget is increasing investment to expand delivery and reach of after school services, building on the success of the Extra Time programme, in areas where it is required for families most in need.

First Minister John Swinney met pupils benefiting from after school activities provided by Hibernian Community Foundation as part of the programme.

First Minister John Swinney said: “We know that families greatly value the services provided through the Extra Time Programme, which extend the school day, helping parents enter and sustain employment.

“The clubs are also hugely popular with children, enabling them to take part in football and other activities, learn new skills and access healthy food – helping improve their physical and mental wellbeing.

“The Scottish Government has supported the successful delivery of the programme through grassroots football clubs and trusts across the country, working closely with schools and community organisations.

“This is an excellent example of how we are improving outcomes for families and delivering on my priorities for Scotland – tackling poverty and growing our economy.”

MHRA statement on new review of paracetamol safety during pregnancy

Paracetamol should be taken as directed in the patient information leaflet

Following publication of a new systematic review and meta-analysis in The Lancet Obstetrics, Gynaecology, & Women’s Health which found no evidence that paracetamol use during pregnancy increases the risk of autism spectrum disorder, ADHD or intellectual disability among children, the MHRA has reaffirmed that paracetamol continues to be the safest option for managing pain and fever during pregnancy.

Dr Alison Cave, Chief Safety Officer at the MHRA, said: “Paracetamol remains safe to use during pregnancy. This large-scale analysis of the evidence found no link between taking paracetamol during pregnancy and autism, ADHD, or disability in children.

“Paracetamol has been used for many years and is the recommended first choice for treating pain or fever during pregnancy. When taken as directed, it is safe and effective.

“As with all medicines, pregnant women should speak to their doctor, pharmacist or midwife if they have any questions, and follow the guidance provided with the medicine.”

Paracetamol is recommended as the first-choice painkiller for pregnant women, used at the lowest dose and for the shortest duration.

If pain does not resolve, then patients are advised to seek advice from their healthcare professional.

See NHS Guidance – Pregnancy, breastfeeding and fertility while taking paracetamol for adults

5 healthy eating tips you’ll wish you tried sooner

January often arrives with a wave of “new year, new you” messages – promises of miracle diets, detoxes, and overnight transformations. But what if, instead of leaning into strict restrictions, we embrace small steps and consistency? Because let’s face it, slow and steady always wins the race (well, the marathon at least)!

In this months Healthy Tip Amie Leckie, Registered Nutritional Therapist and Health & Wellbeing Specialist at Heart Research UK offers up her top five ways to eat better this year, not just for January, but all the way through to December and beyond!

Optimal health doesn’t happen overnight, it’s a slow and steady journey that requires small, consistent changes. The five strategies below aren’t rocket science, and you won’t need a degree in nutrition to understand them – it’s simple, back-to-basics stuff that doesn’t require any special supplements or equipment. If you are struggling with your health and want 2026 to be the year you finally tackle it, start with these five simple things and be consistent – you’ll be surprised with the results you achieve.

And whatever your nutrition goals are this year, we’ve got you covered with five delicious Daily Meal Plans to help get you started on the right foot.

Cook From Scratch

Cooking more things at home is one of the best things you can do for overall health. When we cook at home, we have complete control over the ingredients used. This allows us to avoid unhealthy additives, preservatives, and unhealthy fats commonly found in processed foods.

In addition, foods prepared from fresh ingredients are usually richer in essential nutrients compared to highly processed foods. Vitamins, minerals, and antioxidants found in whole foods are often lost or decreased during processing – by cooking from scratch, we ensure our bodies receive the full spectrum of nutrients necessary for optimal function.

If you currently eat a lot of processed foods such as ready meals, instant soups, frozen pizzas and flavoured yoghurts, start by committing to cook from scratch a few meals or days per week – slowly build up until processed foods form only a small part of your diet.

Batch Cook/Prep

One of the biggest barriers to consistently eating well is time, or lack of. When days or even weeks get busy, despite our best intentions, we often reach for quick, easy options and these usually aren’t the healthiest.

Amie Leckie, Health & Wellbeing Specialist says: “Setting aside a couple of hours each week to batch cook a few meals and organise snacks for the week ahead really can be a game changer.

“If you have carrot sticks and melon slices waiting for you in the fridge, it will be much easier to snack on those over crisps.”

Sunday afternoon is a good time, go shopping and get cooking – things like a batch of soup for lunches, hummus and veg sticks for snacks, boiled eggs for breakfast and a couple of batch cooked evening meals like curries or a veggie-packed lasagne are great options.

Even if you don’t want to cook the whole meal ahead of time, you can chop veggies, mix spices or marinate meats and fish – do whatever you can ahead of time to make the week run smoother.

Snack on Veggies

We all know that eating more vegetables is good for our overall health as well as our cardiovascular health, but without adding them into our days as snacks it can be hard to consume as much as we need.

All adults should be consuming at least 30g of fibre per day, but only about 4% of adults in the UK meet this recommendation. Upping your vegetable intake is a great way to add more fibre – raw veggies make great snacks that can be prepared in advance. Carrots, celery, cucumber, peppers, cherry tomatoes and sugar snap peas make great options.

If the thought of snacking on plain veggies isn’t for you, why not try some of our heart healthy dips to make those humble vegetables more appealing?

You can download our Dips Recipe Book here.

Stay Hydrated

Hydration is an essential part of nutrition and can either help or hinder your heart’s ability to work effectively. Studies have found that being adequately hydrated is associated with reduced long-term risks for heart diseases.

Did you know that over 66% of the UK population doesn’t drink enough water?

Amie says: “Every single cell in our body needs water to function optimally, its such a simple, yet often overlooked part of the health puzzle.

“If you are even moderately dehydrated it can impact your energy levels, cause brain fog and leaving feeling all-round rubbish.”

Most adults need to drink about 1.5-2 litres of fluids per day (milk and herbal teas count too!), you can download our 30-Day Hydration Tracker to help you keep track of this.

Meal Plan

Meal planning links in with batch cooking and prepping. Taking time each week to write down what meals you will eat each day will take away the decisions during the week making it less likely you’ll end up ordering a takeaway.

What’s more, you can plan your meals based on your goals – for example, if you are aiming to loose weight, plan high protein meals that will help keep you feeling fuller for longer, making it easier and more enjoyable for you to cut calories.

Amie suggests: “One of my favourite strategies is to meal plan very well once and never do it again. Make two or three weeks’ worth of meal plans, with accompanying shopping lists and then alternate the weeks.

“Three weeks is a long enough time that you’ll get in a variety of meals so you won’t be bored, and you can swap out the odd meal here and there when you find a new recipe you enjoy – spend some time doing it upfront and save the headaches every week!”

Heart Research UK Daily Meal Plans.

Each plan focuses on a key dietary principle that supports heart health, so you can choose what fits your goals and lifestyle.

Whether you want to boost your protein, add more fibre, eat more plants, or simply find healthier ways to celebrate, these plans are here to help you start the year strong.

Pick one that speaks to your goals or try a different one each week to explore new flavours and habits.

You might be surprised at how quickly “eating well” starts to feel like a joy, not a chore: download them now.

NAS Scotland launches ‘Act Now for Autistic Rights’ Campaign

The National Autistic Society Scotland is calling for real change for autistic people, ahead of the Scottish Parliament election in May.

The new campaign calls on the next Scottish Government to introduce the Learning Disabilities, Autism and Neurodivergence (LDAN) Bill to parliament as soon as possible.

Autistic people in Scotland are waiting months, if not years, for an assessment and experience poorer health outcomes than the general population. At school, autistic pupils face exclusion and isolation due to lack of support, and in community settings autistic people face discrimination stemming from a lack of understanding and access to services.

The campaign is split into four key areas: diagnosis and support; accessible healthcare; support in schools; and inclusive communities. The LDAN Bill can play a transformative role in each of these areas by introducing national and local plans to tackle waiting lists, introducing mandatory training in healthcare and education, and addressing a glaring lack of accountability in the public services and systems meant to support autistic people in Scotland.

Rob Holland, Director of the National Autistic Society Scotland, said: ‘Too often we hear from autistic people and families that do not have the support they need to live fulfilled lives on their terms, and who are continually being driven into crisis.

“Despite many good laws, strategies and policies in Scotland, there remains a gap between the support people should receive and what they actually receive, whether in school, social care, healthcare or employment.

“The importance of the Learning Disabilities, Autism and Neurodivergence Bill in tackling the inequalities faced by autistic people and their families cannot be underestimated. It is a vital opportunity to address systematic injustices and to improve outcomes for autistic people of all ages, and that is why we are calling on all political parties to commit to introducing the Bill in Government.”

Becca, NAS Campaigner, said: “We must be allowed to have equal access and opportunity. We are not a burden on society. We are useful, we are intelligent, we are creative. We are inspiring. We are contributors.

“We must be allowed the chance to belong, the chance to make a difference, to be educated and be educators, to be validated, taken seriously. We must be allowed to live in a fair and just society where we are not discriminated against and where we have the chance to live our lives fully and freely.

“The LDAN bill will give autistic and neurodivergent people a chance to be involved in a fairer society. It will decrease the amount of discrimination and invalidation by making people aware, trained and knowledgeable.

“It will increase independence and choice, helping people to feel they are active in the decisions that affect their own lives whilst also receiving valuable support.”

You can read more about the campaign on the NAS website.

Act Now for Autistic Rights manifesto Download

Multiple issues limit the ability to tackle harms of substance misuse in Scotland’s prisons, says Holyrood Committee

Workforce pressures, resource constraints and severe overcrowding are exacerbating issues related to substance misuse in Scotland’s prisons, says the Criminal Justice Committee.

The Committee’s inquiry into substance misuse in prisons looked at how substances enter Scotland’s prison estate, the impact of substances in prisons, and rehabilitation and support services.

The Committee found that substance misuse in custody remains a systemic challenge across the prison estate, and reflects deep-rooted societal issues such as poverty, trauma, inequality and mental ill-health. It says systemic reform which treats substance misuse in Scotland’s prisons as a public health issue, not a justice one, is essential to tackle it effectively.

Evidence is highlighted by the Committee of prison healthcare teams often operating under pressures that would be deemed unacceptable in community settings, including chronic understaffing, limited clinical space, high levels of acuity, and inadequate digital infrastructure.

The Committee say persistent and extreme overcrowding in prisons also acts as a major barrier to preventing substance misuse issues and providing effective care.

Highlighting the variations in healthcare provision between NHS Boards and wider health system failings, the Committee say that without significant improvement to the capacity, governance and integration of health and social care services for people in custody, prisons will struggle to absorb unmet clinical needs.

On supply and security, the Committee found that total prohibition is unrealistic in an era of synthetic cannabinoids and nitazenes, and that organised-crime networks continue to exploit vulnerabilities in the prison environment.

Although improved technology and the use of window grilles can limit supply, the Committee say success must be measured by reductions in harm and demand, not simply by the number of seizures.

Mental-health care is an area of particular concern to the Committee and the report highlights evidence of inconsistent access across the prison estate. The Committee is calling for parity between custody and community services to reduce harm and improve post-release outcomes.

The Committee say data gaps limit understanding of the true scale of the harm of substance misuse in prisons and the effectiveness of interventions, and more must be done to improve data transparency and evaluation.

The vital importance of the transition from prison to the community for individuals dealing with substance misuse is highlighted in the report. The Committee say the period after release poses the highest risk of overdose and death and that every individual should leave custody with an integrated, person-centred release plan, including verified prescriptions, housing, and GP registration.

The significant emotional and psychological strain prison officers, healthcare staff, and voluntary-sector partners face is also highlighted. The Committee say increased support and a trauma-informed approach must apply to staff as well as those in custody.

This inquiry has highlighted that tackling substance misuse requires a whole-system approach. The Committee has agreed to continue working with justice partners, health services, and communities to deliver meaningful change.

Criminal Justice Committee Convener, Audrey Nicoll MSP, said: “Our inquiry illustrates clearly that substance misuse in Scotland’s prisons is not simply a justice issue, it is a public health one and can only be tackled effectively by being treated as such.

“The evidence we have gathered reveals a prison system and staff under extreme pressure, with issues such as under-resourced services and overcrowding exacerbating the myriad impacts of substance misuse in prisons. The goal is clear: to break the cycle of addiction and reoffending, and to protect lives.

“It’s clear more must be done to reduce pressure on the workforce and reduce overcrowding, and ensure adequate resourcing of services, particularly specialist staff – all of which are vital to tackle substance misuse in prisons.

“But these issues cannot be understood in isolation from the broader social determinants of health and justice. Systemic reform which prioritises recovery, rehabilitation, and reintegration is essential in order to begin to tackle the complex and intertwined issues related to substance misuse.

“Our Committee is determined that this inquiry is not the endpoint of scrutiny, but the foundation for continuing parliamentary oversight of progress in reducing drug and alcohol harms in custody and improving outcomes for individuals.

“The Committee recognises the extraordinary efforts of prison officers, healthcare staff, and voluntary-sector partners who operate daily in difficult and often dangerous circumstances. We’d like to thank everyone who has engaged with our inquiry and informed our scrutiny.”

£36 million to expand walk-in GP services

Investment will improve same-day access to urgent care

People will benefit from faster access to GP care as part of a £36 million investment announced in the Scottish Budget.

The funding will support the rollout of a new network of walk-in General Practice (GP) services, designed to make it easier for people to see GPs and other primary care clinicians quickly for urgent health concerns without needing an appointment.

Fifteen walk-in service centres will be established, with services focused on urgent, on-the-day primary care needs, similar to the care currently provided by GP out-of-hours services.

Services – which will be open 12pm-8pm, seven days per week – will allow people to attend without a prior appointment and will complement existing GP practices, NHS 24, community pharmacy, and hospitals.

Visiting the first future pilot site to be announced – Wester Hailes Healthy Living Centre – Cabinet Secretary for Health and Social Care Neil Gray said: “This £36 million investment will help more people get the right care, in the right place, at the right time. Walk-in services will make it easier to access urgent care on the day it’s needed, while easing pressure on GP practices and hospitals.

“Open seven days per week, between 12pm-8pm, our new walk-in centres will ensure people can get the care they need at a time that works for them – and will deliver over one million additional GP and nurse appointments.

“The funding for the walk-in services is just part of almost £22.5 billion allocated to health and social care, including a record £17.6 billion for NHS services and resources. Our continued investment in the NHS is allowing us to target areas which are experiencing long waits, reducing backlogs, and getting people the appointments and treatments they need as quickly as possible.

“I am determined to keep driving forward improvements so everyone can get the care they need, when they need it.”

Tracey McKigen, Director of Primary Care for NHS Lothian, said: “We are working closely with Wester Hailes Healthy Living Centre, the Edinburgh Health and Social Care partnership and the Scottish Government to shape proposals for piloting a new walk-in GP service.

“While plans are still being refined, we believe the new service will help improve access to primary care and complement existing local health services.”

Food Standards Scotland: Vitamin D

In Scotland between October and March we do not get enough of the right kind of sunlight for our bodies to make Vitamin D.

People who are more likely to be deficient in Vitamin D are recommended to take a daily supplement all year round.

Those more at risk include:

infants and children under 5 years old

pregnant and breastfeeding women

people with low sun exposure, for example those who cover their skin for cultural reasons, are housebound, confined indoors for long periods or live in an institution

people from minority ethnic groups with dark skin such as those of African, African-Caribbean and south Asian origin, who require more sun exposure to make as much vitamin D

More information from Food Standards Scotland can be found here:

https://www.foodstandards.gov.scot/…/vitamins…/vitamin-d