According to the findings, about 17% of the UK population runs outdoors at least once a month. The race bug is also biting hard, as over half of all runners entered a competition like a 5K or marathon in 2025, and 61% are already planning to lace up for an event this year. However, the demographic split is stark. Men are still running significantly more than women, and those under 44 are nearly six times more likely to run than those over 61.

For the first time, the report tracked exactly what this hobby costs. The average runner spends £1,297 a year on their passion, with trainers being the biggest single expense at £187. Technology is also taking over the pavement. 81% of runners now use smartwatches or apps, and 12% are even using AI to plan their coaching and training sessions.

Despite the boom in the industry, a huge 81% of the UK population does not run at all. The reasons vary from a simple lack of enjoyment or injury to deeper issues like gym-timidation. Many cited feeling too unfit or embarrassed to start. Even those who do run struggle with motivation, with 24% saying it is their biggest hurdle, followed closely by struggles with breathing and fatigue.

Perhaps the most sobering part of the 2026 report is the rise in safety concerns. A significant 65% of runners have felt unsafe while out, which is a 23% jump compared to last year. Even more concerning, 62% have experienced intimidating behaviour such as being stared at, beeped at by cars, or followed.

The data shows that Gen Z and women are the most affected groups. Nearly three-quarters of female runners have felt unsafe, and they are twice as likely as men to be catcalled. To cope, 60% of runners now tell someone before they head out, and 58% avoid wearing certain clothes to try to stay safe.

Dan Cartner, Head of Marketing at SportsShoes, said:

“What stood out most to us this year wasn’t how many people are running, but how many are holding back. Running should be one of the simplest ways to stay active, yet confidence, motivation and safety are stopping too many people from even getting started – or from enjoying it fully once they do. We believe better access to the right kit, clearer education, and safer running environments can make a real difference. By publishing the Running Report, our aim is to push the conversation beyond performance and towards how we make running feel welcoming and supportive for everyone.”

You can find the full sets of data and insights at the SportsShoes website.

Your fave anti-burnout girlie is currently writing this from a sun lounger in Greece.

Yes, I finally got married! But to be honest, the road here wasn’t exactly a straight line. I got engaged in 2020 (feels like a lifetime ago) and then life happened. Between growing a business, moving countries, and relying on Paintingbynumbers-expert paint by numbers kits to keep my anxiety in check during the chaos, the wedding took a backseat. Plus, dealing with the pressure of Greek relatives asking about babies every five minutes didn’t help matters.

And you know what? That 5-year engagement really got me thinking. It wasn’t “conventional.” It wasn’t what people expected. But it was right for us.

At 35, I still have moments where I look around and think… “Wait, am I doing this wrong?” I see friends buying forever homes and climbing the corporate ladder while I am living out of a suitcase and running my business from cafes. But I have realised something huge. The reason so many of us feel lost in our thirties isn’t because we are failing. It is because we are measuring ourselves against a life we never actually chose.

So if you are currently spiralling because you feel “behind,” buckle up. Here are the 5 real reasons why you feel lost and exactly how to fix it.

1. The Weight of Societal Expectations

Let’s talk about the absolute exhaustion of hitting 27 and suddenly becoming public property. Everyone has an opinion. “Why aren’t you married?” “When are you buying a house?” “Tick tock!”

We measure our success against what our parents did in the 90s (when houses cost £50k, by the way) or what influencers show us on Instagram. When I was 27, I felt like a total failure because I didn’t have a plan. I had just quit a toxic job and was totally lost. But I learnt that those timelines are complete rubbish. They are made up. Once you stop trying to live someone else’s life, yours starts to make a lot more sense.

How to get unstuck:

• Define YOUR success: Is it freedom? Is it creativity? Or is it actually the corporate ladder? Be honest.
• Audit your feed: Unfollow anyone who makes you feel inadequate. Comparison is the thief of joy.

2. You Are Deep in Burnout (and You Don’t Know It)

This is the big one. Burnout doesn’t just mean you are tired. It gives you brain fog so thick you can’t decide what to have for dinner, let alone what to do with your life.

When I was burnt out, I had zero energy for anything. I would work, come home, and rot in bed. The things I used to love—fitness, hobbies, seeing friends—felt like chores. And this is where it gets dangerous. When you stop doing things just for joy, life feels empty. You lose your spark.

You need to reintroduce hobbies that are low-stakes and high-reward. This is why I always recommend paint by numbers kits for adults to my clients. It sounds simple, but engaging in “active meditation” like painting forces your brain to switch off work mode and enter a flow state. It is a way to reclaim your time and your identity outside of your job. It reminds you that you are a person who creates, not just a person who produces.

How to get unstuck:

• Check your boundaries: Are you saying yes when you mean no?
• Prioritise play: Get a kit, bake a cake, or go for a walk without your phone. joy is non-negotiable.

3. You Are Living Out of Alignment

I will talk about values until I am blue in the face. If you are feeling lost, it is usually because your daily life doesn’t match your core values.

If you value adventure but you do the exact same routine every week, you will feel stuck. If you value creativity but you stare at spreadsheets all day, you will feel drained. You can’t hustle your way out of misalignment. You have to fix the root cause.

How to get unstuck:

• Identify your values: Pick 3 words that mean the most to you (e.g., Freedom, Connection, Growth).
• Audit your week: Look at your calendar. How many hours are spent doing things that align with those words? If it is zero, we have work to do.

4. You Are addicted to People-Pleasing

People-pleasing isn’t just being “nice.” It is building your entire life around what other people want from you.

Did you choose your career to make your parents proud? Are you staying in a relationship because you don’t want to hurt them? Are you going to that party because you don’t want to look boring?

I used to be the Queen of People Pleasing. I lost myself completely because I was so busy being who everyone else wanted me to be. Setting boundaries feels scary at first, but it is the only way to get your life back.

How to get unstuck:

• The “Pause”: When someone asks you to do something, never answer immediately. Say “Let me check my diary.” This buys you time to see if you actually want to do it.

5. A Lack of Self-Acceptance

This is the silent killer. You feel lost because you are constantly chasing a “better” version of yourself. You think you will be happy when you lose the weight, when you get the promotion, when you get the ring.

But the goalposts always move. You have to learn to accept yourself as you are right now. Messy, confused, and imperfect. Inner peace doesn’t come from changing yourself; it comes from accepting yourself.

How to get unstuck:

• Challenge the narrative: Write down the mean things you say to yourself. Ask: “Is this actually true?” Usually, the answer is no.

Final Thoughts

If you are reading this and nodding along, please know that you are not failing. It is normal to not have it all figured out. Life is not a race. You are allowed to go at your own pace. You are allowed to change your mind. And you are allowed to build a life that looks nothing like anyone else’s

Starting a new hobby can be exciting, and diamond painting is no exception. There are so many choices out there, but picking the right kit for your skill level can make the whole experience much more enjoyable. Choosing a diamond painting kit that matches your experience and comfort level will help you avoid frustration and get better results right from the start.

Look for kits with simpler designs if you’re just beginning, while those with more experience might like trying more detailed pictures. The Figured’Art diamond art collection features a range of canvas sizes, designs, and styles, giving everyone the chance to find something that suits their abilities and interests. 

No matter your skill level, the right kit can keep you motivated and proud of your finished art. Picking wisely means you’ll have more fun and be more likely to complete your project.

Understanding Diamond Painting Kit Types

Diamond painting kits come in different styles and formats. Factors like the amount of area covered with diamonds, the shape of the diamonds, and the canvas size all affect the painting process and outcome.

Full Drill vs Partial Drill Kits

There are two main kinds of kits: full drill and partial drill. A full drill kit means the entire canvas is covered with diamonds, giving a complete sparkling picture. This type can take more time to finish and requires a bit more patience.

A partial drill kit means only parts of the canvas get decorated with diamonds. The remaining sections might be left as printed background or another medium. Beginners often prefer partial drill kits because they are usually quicker and less overwhelming. More advanced users may like the full drill style because it creates a more dramatic look. Both types let the crafter create something unique, but the amount of coverage changes how detailed and textured the finished piece looks.

Square vs Round Diamonds

Diamond painting kits use either square or round resin diamonds. Square diamonds fit snugly side by side, leaving very little space between pieces. This gives a neat, tile-like finish with clear lines. Some people like the challenge of placing squares because the diamonds need to line up carefully.

Round diamonds are easier and quicker to pick up and place. There is a bit of space between each round piece, which often makes the process less stressful, especially for beginners. The appearance is slightly softer, and the finished image may look a bit less sharp than square diamonds, but some prefer the easier handling.

A side-by-side look:

Canvas Sizes and Their Impact

Canvas size affects both the time needed to finish the painting and the detail in the image. Small canvases (20×20 cm or 30×40 cm) are good for beginners or for simpler designs like cartoon characters and animals.

Larger canvases (above 40×50 cm) allow for more detail and are best for advanced crafters or for images with fine features, like landscapes or portraits. Large paintings require more time, table space, and diamonds. Small paintings are quicker and easier to finish but may look less detailed.

A larger canvas will often produce more defined, clearer images, but may not suit someone just starting out. The choice depends on both skill level and the desired final effect.

Matching Diamond Painting Kits to Your Skill Level

The right diamond painting kit depends on current ability and past experience. Kits come in various styles, sizes, and complexity levels, so picking the right one can make the project more enjoyable. Thoughtful choices help avoid frustration and keep the activity fun.

Recommended Kits for Beginners

Beginners do best with kits labelled as “Beginner” or “Easy.” These usually feature simple patterns, fewer colours, and larger canvas sections. Designs such as flowers, animals, or straightforward shapes are much easier to follow.

Look for kits with round drills rather than square ones. Round drills are easier to place and less likely to cause errors. A kit with fewer pieces and a smaller overall size gives more quick wins and less mess.

It is also helpful to choose kits with clear instructions, a comfortable pen tool, and high-quality glue. Beginners should avoid overly detailed images and very small drills, as these require more patience and accuracy.

Recommended features for new starters:

• Simple image
• Larger canvas areas
• Round drills
• Fewer colours (about 10-20)
• Clear instructions

Choosing Kits for Intermediate Crafters

After finishing several basic kits, an intermediate crafter can look for more complex designs. Kits with medium detail, greater colour range, and moderate canvas size present a satisfying challenge without being overwhelming.

Square drills may be suitable, as they can produce a sharper image. Designs with background patterns or scenes often appeal to those ready for the next step.

Intermediate kits usually provide more than 20 colours and may have mixed drill types, including both round and square. The projects can be larger but should not have tiny, crowded sections.

Features that suit the intermediate level:

• Medium image detail
• Larger variety of colours (20-35)
• Square or mixed drills
• Scenes or detailed patterns
• Canvas size: small to medium

Selecting Advanced Kits for Experienced Artists

Advanced diamond painting kits include very detailed images, sometimes resembling photographs or artwork. These kits use many small sections, often with more than 35 colours, and require good focus and patience.

Square drills dominate in advanced sets because they create pixel-perfect results. Large canvases allow more detail but need more time and steady hands. Shaded scenes, complex animals, and portrait images are common.

Extra tools, like multi-placers and light boards, help speed up progress on bigger pieces. Advanced crafters usually prefer kits that challenge their attention to detail and show off their experience.

Key traits of advanced kits:

• High detail and realistic images
• Many colours (over 35)
• Square drills preferred
• Large canvas size
• Accessories for effort-saving

Conclusion

Selecting a diamond painting kit becomes easier when considering a few key points. The size of the canvas, the type of design, and the quantity of colours all make a difference.

Beginners might prefer simpler patterns and smaller canvases. Those with more experience can look for larger kits with added detail and a wider range of colours.

Quality materials and a design that matches the painter’s skill level can improve the final result. Each person should think about what suits their current abilities and interests.

London, UK – April 30 2025 – Flawless Fine Jewellery, a renowned British craftsmanship brand, expresses its mission to transform luxury with the inclusion of manufactured diamonds in its elegant designs. Located in London’s jewellery neighbourhood of Hatton Garden, Flawless Fine Jewellery blends old techniques with modern designs to present the highest-quality sustainable and ethical creations.

Redefining Elegance with Lab-Grown Diamonds

Scientists now create diamonds in labs the same way nature does, by offering exact quality diamonds with identical material properties. Modern diamond manufacturing technology, such as HPHT and CVD, produces output that matches natural diamonds in every way.

As a company vision, Flawless Fine Jewellery responds to rising market needs for sustainable luxury products by using lab-grown diamonds. The diamonds from this source help protect nature and solve the moral problems found in normal diamond mining.

Manchester Diamond Jewellers: Crafting Bespoke Experiences

Expanding its reach beyond London, Flawless Fine Jewellery has established a significant presence among Manchester diamond jewellers. The brand delivers specialised engagement rings and luxury items based on the personalised preferences of each customer and shows great making skills every time. ​

As one of the leading Manchester diamond jewellers, Flawless Fine Jewellery create pieces that match each customer’s personal style. The company directs customers through every creation stage, from diamond selection to design setting.​

A Commitment to Quality and Innovation

Flawless Fine Jewellery proves its commitment to premium standards by creating different jewellery items such as engagement rings, wedding bands, earrings, pendants, and bracelets. The company offers unique designs made using several metal types, plus various gems, while its skilled workforce maintains high-quality standards.

By including lab-grown diamonds in its products, the brand demonstrates its forward-thinking approach to luxury that matches current customers’ priorities of responsible and eco-friendly choices. By blending traditional jewellery design with modern technological methods, Flawless Fine Jewellery creates a new kind of luxury for fine jewellery.

About Flawless Fine Jewellery

Flawless Fine Jewellery is a family-run business with over a decade of experience in crafting exclusive and high-quality jewellery products. Located in London’s Hatton Garden where it provides exceptional service while making custom items according to customer preferences using ethical materials. As Flawless Fine Jewellery expands its operations in Manchester, it leads the way to new luxury trends.

Contact Information:

Flawless Fine Jewellery
107 Hatton Garden
London, EC1N 8LY, United Kingdom
Phone: +44 7518 021455
Email: sales@flawlessfinejewelry.com
Website: www.flawlessfinejewelry.com​

Whether it’s a birthday party, work social, anniversary celebration, or wedding reception, putting together the perfect event takes thoughtful planning, plenty of organisation, and a good amount of creativity. So, whatever the occasion, here are a few things to keep in mind when planning an unforgettable event up north. 

Set a Budget

Before getting into the nitty-gritty of the planning process, it’s important to set a budget. Your budget will influence several aspects of your event, including food and entertainment, so you want to make sure you’ve got a clear idea of what you can spend before you decide on anything. 

Choose a Good Venue 

Choosing a venue that is suitable for the purpose of your event, is within budget, and has enough space for all your guests is essential. Luckily, there are plenty of venues in and around Yorkshire that will suit almost any occasion – just be sure to book well in advance to avoid a last-minute panic. 

Create a Theme 

Themes are a great way to keep your event cohesive and make it easier to plan. The theme could be a simple colour scheme or an elaborate 1920s costume party – the sky’s the limit. Once you’ve settled on a theme, you can start planning decor and entertainment accordingly. 

Organise Food and Drink 

A memorable party isn’t complete without a good selection of food and drinks. Whether you choose to cook it yourself or order in, remember that it’s important to cater for a range of preferences and keep in mind any dietary restrictions. The same goes for beverages – make sure you offer a variety of both alcoholic and non-alcoholic drinks. 

Incorporate Something Unique

Having something a little more unique at your event can ensure your guests are given a memorable experience. This could be anything, but something that always goes down well at any event is a photo booth. 

Plus, a photo booth is a great option because there are lots of different types available. For example, this company that offers photo booth hire in Leeds, West Yorkshire, provides a variety of packages, including a 360-degree videobooth and a heart-shaped option that suits romantic occasions. 

Check and Confirm

As your event draws closer, it’s always important to double-check any booking or catering confirmations so everything runs as smoothly as possible. If you’re hosting an outdoor event, always check the weather forecast and plan for any eventualities. 

Enjoy Yourself 

Once you’ve set a budget, chosen a venue, thought of a theme, organised catering, and put a unique twist on your event, it’s time to put the finishing touches on and enjoy the day!

Malnutrition, caused by an imbalance in nutrient intake, affects not only physical health but also mental well-being and cognitive function—an often overlooked impact. It can hinder brain development, disrupt neurotransmitters, and increase the risk of mental health disorders. These effects are especially severe during early childhood but continue to influence emotional health, productivity, and quality of life throughout one’s lifespan. This article explores how malnutrition impacts the brain and highlights key interventions to reduce its long-term effects.

Understanding Malnutrition

Malnutrition is a broad term that encompasses both undernutrition (deficiencies in essential nutrients) and overnutrition (excessive intake of calories leading to obesity). Both forms of malnutrition can disrupt normal physiological processes, but undernutrition is particularly detrimental to brain health due to its role in stunting growth and impairing organ function. Overnutrition, on the other hand, contributes to chronic inflammation and metabolic disorders that also affect cognitive function.

Types of Malnutrition

1. Undernutrition: Includes deficiencies in macronutrients (proteins, carbohydrates, fats) and micronutrients (vitamins and minerals).
2. Overnutrition: Characterized by excessive calorie intake leading to obesity and associated conditions like diabetes.
3. Hidden Hunger: Refers to micronutrient deficiencies that may not manifest as overt hunger but have significant health impacts.

Global Prevalence

• According to the World Health Organization (WHO), 149 million children under five suffer from stunted growth due to chronic undernutrition.
• At the same time, 2 billion adults worldwide are overweight or obese, highlighting the dual burden of malnutrition.

Impact on Cognitive Development

The brain is highly sensitive to nutritional deficiencies, especially during critical periods of development. Malnutrition during these periods can lead to long-term deficits in cognitive function and academic performance.

Neurodevelopmental Delays

The brain undergoes rapid growth during the first 1,000 days of life (from conception to two years). During this period:

• Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are crucial for neuronal membrane formation and synaptic plasticity.
• Iron is essential for oxygen transport to the brain and myelination of nerve fibers.
• Zinc plays a role in neurotransmitter synthesis and neuronal signaling.

Effects of Deficiencies:

• Reduced Brain Volume: Studies using neuroimaging have shown that malnourished children have smaller hippocampal volumes, which are associated with poor memory and learning abilities.
• Impaired Synaptic Plasticity: Malnutrition disrupts dendritic arborization (the branching of neurons), slowing information processing and reducing adaptability to new learning experiences.

Academic and Intellectual Deficits

Malnourished children often struggle academically due to impaired cognitive abilities:

• A study conducted in Guatemala found that children who received adequate nutrition in early childhood scored significantly higher on IQ tests as adults compared to those who were malnourished.
• In sub-Saharan Africa, malnourished children were found to be twice as likely to repeat grades compared to their well-nourished peers.

Tr Role in Cognitive Development Table 1: Key Nutrients and Their

Effects on Mental Health –

Mental health disorders such as depression, anxiety, and behavioral problems are strongly linked to nutritional deficiencies. The brain’s reliance on a delicate balance of neurotransmitters makes it particularly vulnerable to malnutrition.

Depression and Anxiety

Nutritional deficiencies can disrupt the production of key neurotransmitters like serotonin and dopamine:

• Vitamin B12 and folate are essential for the synthesis of serotonin, a neurotransmitter that regulates mood. Deficiencies in these vitamins are associated with increased rates of depression.
• Magnesium, a mineral involved in over 300 enzymatic reactions in the body, has been shown to reduce symptoms of anxiety when supplemented in deficient individuals.

Evidence from Studies:

• A study conducted in Norway found that elderly individuals with malnutrition had nearly four times higher odds of experiencing significant depressive symptoms compared to those with adequate nutrition.
• In adolescents, low dietary intake of omega-3 fatty acids has been linked to higher rates of anxiety disorders.

Behavioral and Emotional Disorders

Malnourished children often exhibit behavioral problems such as hyperactivity, aggression, and social withdrawal:

• A longitudinal study conducted in Barbados found that childhood malnutrition was associated with a 37% higher risk of developing personality disorders in adulthood.
• In school settings, malnourished children are more likely to display disruptive behaviors due to impaired impulse control.

Long-Term Psychiatric Risks

The effects of malnutrition on mental health extend into adulthood:

• Protein-energy malnutrition during infancy has been linked to lower N2 amplitudes (a measure of neural activity) in adulthood, which correlates with attention deficits.
• Animal studies suggest that early-life malnutrition increases susceptibility to schizophrenia-like behaviors by altering dopamine receptor density in the brain.

Age-Specific Vulnerabilities

The impact of malnutrition varies across different stages of life due to differences in nutritional requirements and brain plasticity.

Children and Adolescents

Children are particularly vulnerable because their brains are still developing:

• Malnourished children often exhibit delayed speech development, poor motor coordination, and reduced problem-solving abilities.
• Adolescents who experience chronic undernutrition are more likely to suffer from mood disorders such as depression.

Adults

In adults, malnutrition affects productivity and emotional well-being:

• Undernourished adults often experience chronic fatigue and reduced work efficiency due to impaired cognitive function.
• Overnutrition leads to obesity-related inflammation that accelerates neurodegenerative pathways.

Elderly

In older adults, malnutrition exacerbates age-related cognitive decline:

• A study conducted in China found that malnourished seniors scored significantly lower on the Mini-Mental State Examination (MMSE), a test used to assess cognitive function.
• Low levels of serum albumin (a marker of nutritional status) have been linked to increased amyloid plaque deposition in Alzheimer’s disease.

Mechanisms Linking Malnutrition to Cognitive Impairment

The relationship between malnutrition and cognitive impairment involves several biological mechanisms:

1. Neurotransmitter Disruption: Nutritional deficiencies alter the synthesis of neurotransmitters like serotonin (mood regulation) and acetylcholine (memory).
2. Oxidative Stress: Lack of antioxidants like vitamins C and E leads to oxidative damage in neuronal tissues.
3. Inflammation: Chronic inflammation caused by overnutrition or micronutrient deficiencies impairs synaptic plasticity.

Interventions and Recovery

Addressing malnutrition requires a combination of individual-level interventions and systemic policy changes.

Nutritional Rehabilitation

Nutritional interventions can significantly improve cognitive outcomes:

• A 12-month intervention program in India improved cognitive scores in 94% of malnourished preschoolers by providing fortified Foods rich in iron and zinc.
• School meal programs have been shown to boost math scores by 15% among low-income students.

Policy Recommendations

1. Food Fortification: Adding nutrients like iodine or iron to staple foods can reduce deficiency rates dramatically.
2. Maternal Education: Educating mothers about breastfeeding practices can reduce child malnutrition by up to 25%.
3. Community Programs: Initiatives like community kitchens can ensure access to balanced diets for vulnerable populations.

Conclusion

Malnutrition casts a long shadow over mental health and cognitive function across all stages of life. From stunting neurodevelopment in children to accelerating dementia in the elderly, its effects are pervasive but preventable. Addressing this global challenge requires coordinated efforts involving governments, healthcare providers, educators, and communities. By investing in nutrition-focused policies and interventions, we can unlock human potential while reducing the burden of mental illness worldwide.