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Why ‘accidents’ can happen during intense exercise

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Why ‘accidents’ can happen during intense exercise

There are very few downsides to exercise. But a recent viral story highlighted one of the more embarrassing – and potentially dangerous – issues that can occur when your body reaches it limit with exercise.

Joanna Wietrzyk, the winner of the recent women’s pro Hyrox race in Beijing (a challenging fitness race that blends running and strength), found herself in the spotlight not for her performance – but because she soiled herself during the event.

While there has been plenty of commentary about what happened – and discussions over whether she should have been allowed to continue competing – one thing that hasn’t been said is that such occurrences are not uncommon in athletes.

Those who watched the 2005 London Marathon will remember Paula Radcliffe stopping at the 22-mile mark to “do her business” on the side of the road. Triathlete Taylor Knibb also suffered a similar incident during 2024’s Dubai T100.

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Gastrointestinal problems, including diarrhoea, are up to three times more common in professional athletes than in recreational athletes. The impact it has on runners is so common it has even has its own term: runner’s diarrhoea. It’s estimated that up to 90% of runners experience this issue at some point.

But diarrhoea isn’t the only symptom people undertaking strenuous exercise for a prolonged period will suffer from. Abdominal pain, heartburn, nausea, vomiting and even gastrointestinal bleeding may all occur.

There are a few key reasons why intense exercise can have such a detrimental effect on our gastrointestinal system.

The first has to do with the digestive tract itself. The human digestive tract is approximately three times our height. This means it contains a lot of material. It also means our digestive tracts are rarely ever empty. This is particularly true when people are doing long or intense forms of exercise, where they may need to consume pre-workout snacks or drinks to give them energy, alongside fluid or gels during exercise to keep going.

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If any problems occur with food when it’s in the stomach, it usually goes back out the way it came in. But if any issues occur with food once it leaves the stomach, it’s a one-way ticket “downwards”.

The small and large intestines hold approximately 300ml and 600ml of liquid content at a time – although this varies from person to person. So you can perhaps see why it can be difficult to stop problems when they arise during exercise.

Our digestive tracts can hold onto a lot of material.
Andrii Iemelianenko/ Shutterstock

The second factor relates to blood flow. Our body has a limited amount of blood – around five litres on average, which is circulated around the body. Whatever activity we’re doing changes the distribution of blood around the body. When we exercise, nervous and hormonal signals tell the blood vessels in the muscles and lungs to dilate, increasing the amount of blood flowing to them.

The same signals that cause those vessels to dilate also tell vessels to the gastrointestinal system to constrict. This temporarily reduces blood flow to these organs.

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A reduction in blood flow to the intestines during endurance exercise can cause bowel ischaemia. This is where the blood supply to the organ is reduced so much that it can no longer function properly due to insufficient oxygen and nutrients. Standard exercise doesn’t usually cause this, but prolonged and intense exercise increases the risk.

This reduction in blood flow has been shown to cause symptoms such as diarrhoea in athletes. In rare cases, it can also result in bowel blockages.

A prolonged reduction in blood flow, oxygen and nutrients to the intestines can also damage the cells that line the gut. These cells are responsible for absorbing nutrients and water into the blood stream, meaning performance is impaired and dehydration may occur.

The physical effects of intense exercise also cause problems. Our gastrointestinal contents are repeatedly sloshing around with the impact of every step, jump or lunge. This not only places additional force on our gastrointestinal system, it also causes physical microtrauma to the tract’s lining, which can sometimes result in intestinal bleeding.

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Thankfully the lining of the intestines has a good capacity for regeneration, so longer term issues are rare. But if microtrauma and intestinal bleeding do occur frequently, it can lead to a “leaky gut”, where the contents of the gastrointestinal tract (including partially digested food, pathogens and bacterial toxins) can leak into the bloodstream. This can lead to a systemic immune response, resulting in pain, cramping and diarrhoea – a condition referred to as exercise induced gastrointestinal syndrome (EIGS).

Once the body decides that it doesn’t want the contents in the intestines any more, it has limited power to stop what comes next. This is despite the fact that the body has two anal sphincters – an internal one and an external one – which work in tandem to stop the gastrointestinal tract from emptying when we’re not ready.

Once enough pressure has built in the gastrointestinal tract, you will experience an urge to “go”. And in the context of Hyrox, the running, pushing, lunging and lifting competitors perform exacerbates the pressure that may already naturally be happening in the gastrointestinal tract.

Wietrzyk’s “accident” isn’t as uncommon as what people may think. As four-time Boston and New York marathon winner Bill Rodgers put it: “More marathons are won or lost in the porta-toilets than at the dinner table.” Wietrzyk’s story is just the latest example of the toll competing at an elite level can have on your body.

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A fashion expert reveals the pieces to invest in this season – and the ones to save on

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A fashion expert reveals the pieces to invest in this season - and the ones to save on

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Daily Mail journalists select and curate the products that feature on our site. If you make a purchase via links on this page we will earn commission – learn more

Does a bigger price tag mean better quality? Not necessarily, says fashion stylist Jessica Carroll. These are the pieces that you should always invest in…and the ones where you can save your pennies. 

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Yes, £600 for a bag is a lot. However, a timeless style made by craftspeople (like this Aspinal tote) will stay with you for ever, so it’s worth the investment. Also, plastic bags become tatty over time, but real leather looks cooler the more worn in it gets. 

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As one of the hardest workers in our wardrobe, trainers take a battering and, unlike other shoes, can’t usually be resoled, no matter how much they cost. That’s why these affordable Miu Miu dupes should go straight in your basket during your next food shop. 

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White T-shirts aren’t boring. In fact, if you invest in a good quality piece it can instantly elevate an outfit. YOU’s fashion director Sophie Dearden-Howell swears by the thick cotton and boxy cut of this Cos design

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What’s the longest you have gone without scratching, breaking or losing a pair of sunglasses? For me, it’s a couple of months. When you can get on-trend and affordable options (with UV protection!) for under £60, there’s no point buying designer. 

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Cheap denim with designer clout? Easy. For that quality feel, choose styles with a high cotton content, and go for a dark wash, which looks more expensive. 

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Nothing elevates a look like a chic belt and a decent leather one won’t bankrupt you. This piece is a dupe for Déhanche’s viral style. 

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For shapewear guaranteed to boost your outfit and confidence, too, it has to be the OG Skims. Three words: worth every penny. 

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Not just warmer and more breathable than polyester, a wool coat has a more structured finish. It’s also one item that really shows when it has cost a lot of money.

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With gold beyond most of our budgets (hello, over £3,000 an ounce), the savvy money is on pieces made with PVD plating, which don’t tarnish and look just as expensive as the real deal. 

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A forever dress can be styled up or down for any occasion. Although this one is purse friendly, the right dress is always worth splurging on. 

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We can’t lie, great-fitting kit is one of the gym’s biggest motivators. In other words, sack those saggy trackie bottoms. 

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You could spend hundreds on designer loafers and they would probably only last as long as this well-priced 100 per cent leather pair by M&S. 

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A Barbour-inspired wax-look jacket for under £50? Unheard of! Plus, unlike the original, this one’s washable so will stay looking its best no matter what. 

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Ankle boots in a neutral colour with a comfy kitten heel never go out of style, making a quality pair an investment piece.

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A cashmere knit that costs £800 still won’t be bobble-proof or moth-resistant. So get this cult high-street one instead. 

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The right glasses will take an outfit from bland to fashion-forward. And, when you’re sporting them every day, their cost per wear is extremely low, meaning a stylish pair is actually a snip. 

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President Donald Trump announces ‘complete and permanent American security control over Greenland’

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Manchester Evening News

The United States has permanent control over security in Greenland, Mr Trump says

President Donald Trump has announced complete and permanent American security control over Greenland, the White House confirmed.

In 2019, during his first presidency, Trump expressed his desire for the US to purchase Greenland and made an offer but was told it was not for sale.

It was then that Vice-President JD Vance visited Greenland in March last year, and gave a speech accusing Denmark of failing to invest enough to protect the territory.

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Greenland’s location makes it well placed for early warning systems in the event of missile attacks, as well as being opportunistic for monitoring vessels in the region.

The US already has a permanent space force base in the Danish territory, and previously had other military sites throughout the island, many of which have since become civilian airports.

Trump confirmed the news on Truth Social, as he penned: “BREAKING NEWS: I am pleased to announce that the United States of America has entered into an Agreement with The Kingdom of Denmark, and Greenland, that gives the United States permanent control over security, and all other needs, in Greenland, completely addressing ALL of our many U.S. concerns.

“There will be NO COST to the United States! At my direction, we worked with representatives of Denmark and Greenland to guarantee that the United States will FOREVER have the complete ability to do what is necessary in Greenland in order to secure and defend the security of Greenland, and the United States of America. Additionally, from now on, no U.S. adversary can EVER have a base in Greenland, have a military presence in Greenland, or make sensitive investments in Greenland, without our express written approval.”

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Trump continued: “For over 100 years, Presidents have known the strategic importance of Greenland, but NONE of them were able to do anything about it. I am proud to be the President that permanently and conclusively addressed this very important situation. This is an ‘Infinite Life’ Agreement, there is no end!

“We are very honored and proud of what has just taken place, and everything agreed to today will be cherished by the American People.

“We will immediately begin the process of developing a large Military presence in the appropriate part of Greenland, of which there are many. We will work with the people of Greenland in its development and construction. This solution is a great one for the United States of America, Denmark, Greenland, and all of our Allies.”

He concluded: “We look forward to working with the wonderful people of Denmark and Greenland toward a magnificent future with respect to this large, and highly strategic, parcel of land. We will be very protective of it! This is a dream come true for the United States of America, one that is very important, historic, and special. Thank you for your attention to this matter! President DONALD J. TRUMP”.

Before this, Prime Minister Jens Frederik Nielsen has repeatedly rejected Trump’s arguments, arguing that the idea of US control is a “fantasy” of Trump’s.

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Six areas in Wales to be targeted in knife crime clampdown

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Wales Online

South Wales Police is one of the first across the country to be rolling out new measures as part of a £26m Home Office drive to tackle knife crime, save lives and protect local communities

South Wales is among the first areas in England and Wales to begin rolling out a major knife crime crackdown that will see more targeted police patrols in the most dangerous hotspots.

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Knife detection technology and improved targeted drug and alcohol support in health services are among measures to be rolled out as part of a nationwide effort to save lives and protect communities.

South Wales Police is one of the first across the country to be rolling out new measures as part of a £26m Home Office drive to tackle knife crime, save lives and protect local communities. Always keep on top of the latest Welsh news with our newsletter.

The new initiatives will be focused in six hotspot areas in south Wales, which local police, councils and community partners have identified as where knife crime violence is having the greatest impact on communities. Overall, more than 230 areas across 27 police forces in England and Wales are rolling out action plans from this month.

Each plan will be tailored to the area. They will combine tough police enforcement activity such as enhanced police patrols, alongside programmes designed for young people most at risk of being a victim or a perpetrator of knife crime.

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In some areas, there will also be improvements to public spaces, including better lighting and redesigning areas to prevent weapons being hidden.

The targeted action comes as South Wales continues to make progress in reducing knife crime.

Since June 2024, knife-related offences have fallen by 10% overall, with serious assaults involving a knife down 17%, helping to make communities safer and reducing the harm caused by violence.

Growing evidence shows that concerted action in small, targeted areas is the most effective way of driving down knife crime. This crackdown comes as new data shows seven forces, Metropolitan Police, West Midlands Police, Greater Manchester Police, West Yorkshire Police, South Yorkshire Police, Avon and Somerset Police and British Transport Police have made real inroads into tackling an issue that has blighted communities across the country, identifying and arresting more people through the better sharing of data.

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Across these forces, knife-enabled robbery has plummeted by nearly a quarter (23%) since the General Election – with more than 3,600 fewer knife robberies reported.

The announcement marks a step forward on knife crime since the government came into office. Overall knife crime is down by 11%, as the government continues to make progress towards its target of halving it within a decade.

Home secretary Shabana Mahmood said: “Everyone deserves to feel safe in their community, and no young life should be blighted by knife crime. Targeted policing and prevention, focused on the areas where the need is greatest, is already cutting knife robberies by nearly a quarter. That means safer streets, and fewer lives lost.

“I am now taking this approach to more than 230 areas across the country. This Government is getting tough on knife crime and on the causes of knife crime to make our communities safer.”

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On September 17, Shabana Mahmood visited the West Midlands, one of the regions receiving additional funding through the Knife Crime Concentrations Fund. She was joined at a local boxing gym, which plays a vital part in supporting vulnerable young people to stay away from crime, by members of the Coalition to Tackle Knife Crime: Lynne Baird MBE, Pastor Lorraine Jones Burrell MBE, and Pooja Kanda OBE.

Campaigning by these three women – who have all tragically lost children to knives – has helped keep the issue at the top of the national agenda and reinforced the need for action on enforcement, prevention and protecting young people from being drawn into violence.

Pooja Kanda OBE, founder of Justice for Ronan Kanda, said: “Having lost my son Ronan, I know the devastating consequences of knife crime. Behind every statistic is a family and community that has been changed forever.

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“These reductions are encouraging, but I am even more encouraged by the Home Secretary’s commitment to targeted action in areas experiencing the greatest harm. Enforcement is vital, but sitting equally alongside prevention and early intervention – reaching young people before violence sets in and addressing the circumstances that allow it to develop.

“Ronan’s Law showed what can be achieved when government, campaigners, policing and communities work together. The progress we are seeing matters. Now we must remain determined, build on it, and continue to give young people genuine alternatives and hope.”

Lynne Baird MBE, founder of the Daniel Baird Foundation, said: “The Daniel Baird Foundation welcomes the Home Office’s focus on tackling knife crime, and the targeted action being taken in communities most affected by violence.

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“Reducing knife-enabled robbery and preventing young people from becoming involved in violence is vitally important. We commend the funding’s ability to be used for preventative measures, including education, early intervention and an understanding of the devasting consequences that knife crime can have.

“Our vision is in line with the government’s – stop the violence where we can. Prevention saves lives. Preparedness saves lives too.”

And pastor Lorraine Jones Burrell MBE, founder of Dwaynamics, added: “As a mother who lost my son Dwayne to knife crime, and as someone who has spent many years working on the frontline with young people, families and communities affected by violence, this announcement gives me greater peace of mind, despite the tears that will always remain. For me, it is loss mixed with hope.

“I particularly want to commend the Home Secretary for the leadership, determination and humanity being shown in driving this work forward. What stands out to me is that this is not only about policies, policing or statistics. There is a human approach at the heart of it; one that recognises the value of every young life and understands the devastating impact violence has on families and communities. As a bereaved mother, that matters deeply to me.

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“Through my involvement with the government’s Knife Crime Coalition, the importance of grassroots organisations that bring people together around a shared determination to save young lives has been recognised. There is compassion alongside action, and that gives me hope. It shows our young people that their futures matter at the very highest levels of government. This is how we begin mending what has been broken.”

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Trump ‘bans’ CNN and other media groups from White House for reporting of ‘FAKE NEWS’

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Trump ‘bans’ CNN and other media groups from White House for reporting of ‘FAKE NEWS’

President Donald Trump on Friday claimed to have “banned” three of the country’s most prominent news outlets from the White House, taking a page from authoritarian leaders by attempting to limit coverage of his administration by legitimate journalists as his and his party’s popularity continue to crumble as the midterm elections approach.

Writing on Truth Social, the president said he would “effective immediately” be “banning Fake News CNN, MSNOW … and Politico … from the White House as a result of their constant ‘reporting’ FAKE NEWS.”

“Media Outlets shouldn’t be able to constantly write or report FICTION and LIES when they’re covering the President of the United States, the Trump Administration, or the United States of America. Other Fake News Media Outlets to follow,” he added.

All of the outlets mentioned by the president are legitimate and reputable news organizations with long histories of aggressive and independent reporting under both Republican and Democratic administrations.

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It’s unclear what, if anything, specifically led to the president’s outburst, but Trump has had a years-long feud with CNN dating back to his first campaign for the presidency and his first term in the White House. And in an unrelated Oval Office press availability, he doubled down shortly after.

US President Donald J. Trump makes an announcement on healthcare in the Oval Office
US President Donald J. Trump makes an announcement on healthcare in the Oval Office (Reuters)

The president launched into a lengthy rant in the Oval Office in which he repeated a bogus claim that Politico had received a subsidy from the Biden administration — actually subscription revenues from government agencies — and suggested that other outlets could also face similar fates if they do not write positive stories about his administration.

“Something is wrong with a country that can allow people to write purposely negative stories,” the president said. “If they want to write them, that’s fine. I don’t have to let them into the people’s house.

“They purposely write negative news, and they do that because want to try and diminish the Republicans and a Republican administration,” he continued. “And honestly, we’ve done a fantastic job.

“Look at the numbers. Look at the economic numbers. We have more money coming into our country today than ever before, we have the highest employment that we’ve ever had in history … we have the best poverty rate, the lowest poverty rate in the history of our country, and people are making more money today than they ever had.”

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The president does not actually possess the authority to arbitrarily ban entire outlets from the White House based on the content those outlets publish.

Not only does the First Amendment to the U.S. Constitution protect the right of journalists to report without government interference, but a 1977 District of Columbia Circuit Court case, Sherill v. Knight, states that “bona fide journalists” cannot be denied access to White House press facilities except in cases when a journalist seeking a press credential to enter the White House “presents a potential source of physical danger to the President and/or his immediate family so serious as to justify his exclusion.”

That decades-old precedent was upheld during Trump’s first term after he attempted to revoke the credentials of CNN’s then-chief White House correspondent, Jim Acosta, and later a columnist for Playboy, Brian Karem, for behavior the White House considered to be inappropriate.

In both cases, the DC Circuit Court upheld lower court orders directing the White House to restore both journalists’ White House press passes.

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Trump takes questions from reporters Friday after saying he will ban certain media outlets that do not flatter him from having access to the White House in the future
Trump takes questions from reporters Friday after saying he will ban certain media outlets that do not flatter him from having access to the White House in the future (Reuters)

“If President Trump means to expel these news organizations from the White House press pool, his action is doubly unconstitutional because the press pool is a ‘public forum’ under the First Amendment, which means the president can’t exclude journalists from it on the basis of their viewpoints,” Jameel Jaffer, the executive director of the Knight First Amendment Institute at Columbia University, told the New York Times.

Trump has nonetheless pushed to punish news outlets by restricting their access to the White House during his second term.

Last year, his administration seized control of the press pool that had for decades been organized by the White House Correspondents’ Association in order to punish the Associated Press for refusing to change its’ widely used style guide to reflect his administration’s attempt to rename the Gulf of Mexico as the “Gulf of America.”

His handpicked Pentagon boss, ex-Fox News presenter turned Defense Secretary Pete Hegseth, has instituted sweeping restrictions on the Pentagon’s own press corps that led nearly every legitimate media outlet covering the Defense Department to turn in their credentials.

It is not clear whether anyone from the White House has attempted to enforce the president’s purported “ban” on CNN, MSNOW and Politico.

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As of Friday afternoon, CNN’s press workspace was fully staffed and multiple camera and sound technicians from the network were present on the White House campus.

“CNN stands fully behind our White House team and their fair and accurate reporting. We have a right under the U.S. Constitution to do that reporting without hindrance or interference from the government,” the network said in a statement.

“Should the ban which President Trump threatened go ahead, it would be an illegal assault on that fundamental and constitutionally-protected right.”

CNN star Jake Tapper took to X on Friday evening and slammed Trump for the ban attempt.

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“Less than an hour after @KristenhCNN did this report about the WH announcement of lower drug prices, President Trump complained CNN would never cover such a thing and banned us from the White House. In addition to being unconstitutional, it’s so ill-informed,” he wrote.”

In a statement, Politico said it “will continue to fairly report on this White House and future ones. We will vigorously defend our First Amendment rights against any attempt to restrict them. The claims that POLITICO received government subsidies are false and have been thoroughly debunked.”

Asked how he could justify attempting to ban news outlets when he has taken an oath to uphold the U.S. Constitution, Trump replied: “Because they’re fake news, and you get so tired of reading and seeing fake news.”

Very little of what the president said was actually accurate. For one, the highest-ever recorded U.S. employment rate was 64.7 percent, 26 years ago in April 2000.

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Asked about his prior attempts to ban individual reporters, Trump suggested a different judge would have been more amenable to his authoritarian push to restrict a free press.

“To be honest with you, I don’t think that a court should allow fake news to be written day after day after day, I think that somebody has a right to keep them away if they’re going to write false stories all the time,” he said.

He continued complaining that the coverage of his administration by legitimate news organizations is not fawning in the manner practiced by Breitbart News and other partisan outlets.

When a reporter attempted to ask Sanders — who was actually in the Oval Office for the event in her new role as Governor of Arkansas — whether she agreed with Trump’s push to ban entire news organizations, he interjected and repeated himself.

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“I don’t think somebody should be allowed to come in and write fake stories, fake news, and that’s why they have no credibility,” he said.

“They never write a good story … it’s sick. I mean, there’s something wrong with a country that can allow people to write purposely negative stories. Now, if they want to write them, that’s fine. But I don’t have to let them into my — into the people’s house.”

He also complained that two of the nation’s largest papers — The New York Times and The Washington Post — were “fake” and “disgusting,” but he did not indicate that he would attempt to bar their reporters from the White House.

Bruce Brown, president of the Reporters Committee for Freedom of the Press, said in a statement: “A ban like this would be flatly unconstitutional. The First Amendment is clear that once the White House invites in some journalists, it can’t ban others because it doesn’t like their reporting.”

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Jacqui Heinrich, president of the White House Correspondents Association, also addressed the ban.

“The president said it plainly in the Oval Office, describing his own planned action as a “ban on the free press.” The Constitution protects the freedom of the press from government interference. That protection does not depend on whether the president likes a news organization’s coverage, agrees with its reporting, or approves of the questions its journalists ask.

“This is about more than the rights of journalists. It is about the right of the American people to receive a full and independent account of the activities, policies and decisions of whoever occupies the nation’s highest office. The WHCA stands in defense of our colleagues at CNN, MSNOW, and Politico who are being singled out for doing their jobs.”

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Earl Spencer insists he is telling the ‘truth’ over King’s comment on Diana

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Daily Record

Charles Spencer accused the King of making a comment about Diana after her death

Earl Spencer has defended his comments in the memoir about his sister, saying he is “telling the truth”.

Charles Spencer, the brother of late Princess Diana, made a damning allegation in the memoir about his sister. He claimed the King had said “we’ll forget her soon enough” when Diana died.

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The memoir prompted an “unprecedented” response from Buckingham Palace, which said that the “pain of fraternal grief can cloud reason”.

But in an extract of an interview with the BBC, Earl Spencer questioned whether the official response showed if the King was furious or embarrassed by the claim.

Speaking about an alleged row over Diana’s funeral arrangements involving her sons, the earl said: “(The King) went ballistic, would be the right term, and started really going for my family as a whole, about their sense of duty, not being adequate enough, and ranted for a while, I have no idea how long, but it was a significant period, and I just listened.

“And then he stopped, and I thought, ‘Oh now he’s going to pull himself together and say something more appropriate’.

“And then he said, ‘We’ll forget her soon enough’.” Earl Spencer was questioned by broadcaster Laura Kuenssberg, who asked what he was thinking at that moment.

Diana’s brother replied: “I really was so stunned, and I just, after a stunned silence, I said, ‘I cannot believe you just said that’, and I hung up on him.”

Charles is said to have made the comments about his ex-wife in a row with the earl over whether the then Prince William and Prince Harry should follow Diana’s funeral cortege.

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The earl says in his book – Swan Song: Diana, My Sister – he insisted to the then Prince of Wales that his sister would not have wanted her boys to make the difficult public walk behind her coffin, it is claimed.

The memoir is being serialised in the Daily Mail which says the book has been written to correct “untruths” told about his older sister, who died in a Paris car crash in August 1997.

During the telephone conversation, Charles told the earl he had walked in the funeral procession of his great-uncle, Lord Mountbatten, it is claimed.

But the King “went nuts” when the earl pointed out that Charles had been 30 at the time of Lord Mountbatten’s funeral in 1979, it is alleged.

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In response to the claims made in the memoir a Buckingham Palace spokesman said on Wednesday: “While we do not comment on books as a matter of principle, His Majesty is mindful that the pain of fraternal grief can cloud reason, affect judgment and colour memory in ways others do not recognise, even many years after such a loss.”

Asked about Buckingham Palace’s response to his claims, Earl Spencer told the BBC: “Is he (the King) furious, or is he embarrassed? Because I can tell you, here and now, those are exactly the words he said.

“I’ve only ever had two calls on the line with Prince Charles at any stage of my life.

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“I was hyper-alert to what he was saying, and those are precisely the words he said, and I promise that to you now, genuinely, that is what he said.”

Asked whether he has “evidence” of the King’s comments, the earl told the BBC: “I told friends and family straight away, close friends and family, about what had been said, because it was so monstrous.”

He added: “I’m telling the truth.”

In the latest serialisation extract of the book Diana’s brother describes the day of her funeral, writing: “I could not get over how tiny, and slight, and bereft, Harry looked.

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“Too small to be doing this, I thought, and wondered how on earth this heartbroken child could bear the ordeal of that moment, or how he could possibly be expected to deal with the agony that the day ahead would insist upon.”

In a 2017 interview with Newsweek Harry said about Diana’s funeral: “My mother had just died, and I had to walk a long way behind her coffin, surrounded by thousands of people watching me while millions more did on television.

“I don’t think any child should be asked to do that, under any circumstances. I don’t think it would happen today.” The memoir also claims the King sounded “giddily elated… like a lottery winner” when he rang the earl following Diana’s death.

In other passages of the book, the earl spoke of how his sister drove “more than once” to the cliffs at Beachy Head in East Sussex and was “contemplating ending it all”, adding that “her love for her sons stopped her from going further”.

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The excerpt later goes on to claim that Diana told her brother “my husband is in love with his valet” after telling him she was going to get divorced.

The full interview with Laura Kuenssberg will be on BBC iPlayer on Sunday from 4pm and on BBC One at 6.30pm.

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OLIVER HOLT: My mum played Emily Bishop in Coronation Street for 56 years. It’s only after I cleared out the family home and found all the scripts she’d hoarded that I discovered just how adored she still is

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Oliver Holt and his mother Eileen Derbyshire, who played Emily Bishop in Coronation Street for 56 years,  in the 1960

The red-brick cottage where my mum and dad grew old stands alone in fields at the point where the Cheshire Plain thinks about rising towards the Peak District. 

A clump of oaks loiters to the west in the middle-distance. The River Dean burbles busily beyond the confines of the cottage’s little walled garden.

A lifetime ago, before my son was born, my wife and I would make the journey up from London and stop the car at the end of the driveway so my daughters could race down to the front door, ring the bell and squeal with delight when my parents feigned astonishment that their two angels had appeared out of nowhere.

My dad died during the Covid pandemic and at the end of 2024, my mum, who played Emily Nugent, later Emily Bishop, in Coronation Street for 56 years, moved to a home for retired actors, actresses, directors, producers and musicians on the north-west outskirts of London. 

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She is happy there. She will be 95 next month.

The week after I drove her away from Kennel Cottage, I went back to deal with what was left behind. My parents were hoarders. 

They reached the stage where my dad refused to throw away aluminium foil bottle tops from pints of milk and my mum was seized with anxiety whenever I visited lest I tried to throw away some of the old newspapers that stood in solemn piles, like sentries, at every turn in every room.

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Oliver Holt and his mother Eileen Derbyshire, who played Emily Bishop in Coronation Street for 56 years,  in the 1960

Eileen Derbyshire as Emily Bishop (L) and Betty Driver as Betty Turpin (R) in Coronation Street

Eileen Derbyshire as Emily Bishop (L) and Betty Driver as Betty Turpin (R) in Coronation Street

Oliver Holt and his mother in her cottage a few years ago

Oliver Holt and his mother in her cottage a few years ago

The house was stuffed with the story of our lives. I found all my old exercise books from King’s School, Macclesfield, all my old football jerseys.

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I opened a suitcase and found cuttings of every article I had ever written for The Times, The Mirror, The Mail on Sunday and the Daily Mail. 

Mum had snipped them all out with her trusty pair of big silver scissors.

Even though my kids had grown up, my parents had never dismantled the brightly coloured toy house that sat in one corner of their dining room and had provided hours and hours of joy as an imaginary cafe from which my daughters served imaginary lunches.

My younger daughter had drawn a picture of the globe on a page of Coronation Street script paper, and written on it: ‘Best Cafe in the World’ and it had been stuck to the kitchen door with a piece of Sellotape for nearly 20 years.

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I located The Beatles autographs that John, Paul, George and Ringo signed when Mum met them at Granada TV when their superstardom was in its infancy. Mum kept them in a concealed drawer that could only be opened by reaching into another drawer and pressing a hidden lever.

There was a lot of brown furniture. An auctioneer arrived. He told me no one buys brown furniture any more. I hired skip after skip after skip for it and for the mountains of bedding, clothing, papers, books and bric-a-brac that spilled from the cottage’s every pore. For a few months, I became Cheshire Demolition’s best customer.

It sounds melodramatic, I know, but there were times when I stood by the side of one of those skips, holding a well-thumbed road atlas that had been my dad’s bible or my mum’s old dressing gown or the place mats we had laid out on our dining room table during my childhood, the ones with impressionist paintings of Montmartre and Notre-Dame on them, and froze.

They were time machines that transported me back 50 years. I am an only child and I was holding things my parents had treasured in my hands. 

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Now I was betraying them. I apologised out loud to my dead father and my absent mother for what I was about to do. ‘Sorry Dad, sorry Mum,’ I said, as I hurled something else they had loved into the bright yellow abyss.

I opened armies of albums and gazed at battalions of faded black-and-white photographs of relatives I did not recognise and family friends I did not know and wondered if another human being would ever look upon their faces again.

Eileen cut out and kept every article Oliver had ever written for The Times, The Mirror, The Mail on Sunday and the Daily Mail

Eileen cut out and kept every article Oliver had ever written for The Times, The Mirror, The Mail on Sunday and the Daily Mail

The Coronation Street girls visit Majorca: Top Row: Betty Turpin (Betty Driver), Annie Walker (Doris Speed),Hilda Ogden (Jean Alexander) Bottom Row: Bet Lynch (Julie Goodyear), Emily Bishop (Eileen Derbyshire), Deirdre Hunt (Anne Kirkbride), Mavis Riley (Thelma Barlow),Rita Littlewood (Barbara Knox)

The Coronation Street girls visit Majorca: Top Row: Betty Turpin (Betty Driver), Annie Walker (Doris Speed),Hilda Ogden (Jean Alexander) Bottom Row: Bet Lynch (Julie Goodyear), Emily Bishop (Eileen Derbyshire), Deirdre Hunt (Anne Kirkbride), Mavis Riley (Thelma Barlow),Rita Littlewood (Barbara Knox)

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The thing that haunted me most was my dad’s handsome old desk. We always called it ‘Karl’s Desk’ as it had been bequeathed him by a Swiss friend and Dad had, somehow, managed to strap it to his Land Rover in the 1950s and shepherd it back from Interlaken to Stockport. 

In my mind, this feat had assumed such epic proportions that I imagined it as a scene from the epic movie Fitzcarraldo.

But I didn’t have any space for Karl’s Desk at home. I felt I was being dreadfully disloyal to my dad when I persuaded the auctioneer to take it away. I felt like I had let him down one last time. It sold in the Macclesfield branch of the auction house for £50.

It was when I moved into the garage that I found the Coronation Street scripts. They were crammed tightly into cardboard boxes that had been brought with us from house to house over the years. 

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There were reams and reams and reams of them. Some were typed on pages of light blue, some on pages of off-white.

The later ones had ‘Eileen Derbyshire’ printed in capitals across every page. Derbyshire was my mum’s maiden name and her stage name. The dialogue and stage directions leapt up at me. They read like the transcript of my mum’s life.

She brought Emily home through her good times and bad times, too. In January 1978, when I was 11, Emily’s husband, Ernest Bishop, was shot and killed in a wages snatch at Baldwin’s Casuals.

Now, suddenly, I found myself staring at a blue page dated 20.12.77, the script for the episode that dealt with Emily’s grief in the aftermath of the murder. I turned the page over. 

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‘Emily is coming downstairs,’ the direction said. ‘Her face is a mask. She moves woodenly, mechanically. As she reaches the hall, a couple of letters, circulars drop through the letter box.’ I moved on to the first page of dialogue.

Bet Lynch is in the bar of the Rovers Return, talking to Fred Gee. ‘Come on, cock,’ she says. ‘Get them crates up, eh?’

I was uneasy with my mum’s fame. I have always been very proud of her and everything she stands for but when I was a kid, I was embarrassed by her celebrity. When Ernie was shot, a lot of the older kids at my school had a field day. 

They’d come up to me, heads bowed in faux solemnity. ‘So sorry to hear about your dad,’ they’d say. ‘My sincere condolences.’

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A few times, Mum took me to the Granada studios, where the show was filmed. I’m biased, of course, but she was unfailingly kind and generous and everybody loved her. And so the make-up girls made a fuss of me, too, and the people in the wardrobe department treated me like a little prince and the rest of the cast greeted me like an old buddy.

I went into the Rovers and sat in a corner while a scene was being filmed. Julie Goodyear, who played Bet Lynch, came over to give me a hug. She was wearing one of her leopard-print outfits with a plunging neckline.

I was a shy seven-year-old. I didn’t know where to look. But, mainly, I thought being on set was a bit boring. They went through take after take until the director was satisfied. It took for ever.

At Christmas, there was always a present under the tree for me from Betty Driver, who played Betty Turpin, and her sister Freda. 

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Sometimes, we’d drive over the Pennines to Shipley to have lunch with Bryan Mosley, who played Alf Roberts, and his family. But Mum was emphatically not a party person. As she grew older, she withdrew from anything approaching public life.

So we tended not to go on fancy holidays or city breaks where there were lots of people. Mainly, we went to the Scottish Highlands, where we could take our dogs on long walks through the bracken. 

My mum was a serial pet rescuer. By the time I was in my early teens, we had five dogs, including a three-legged Afghan hound, and seven cats.

People who cared for animals, my mum thought, were the best of people. When I go to visit her now, I take our dog, Meryl, with us. 

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Meryl is named after Meryl Streep. She is a greyhound-whippet cross who was left in a bucket on a doorstep with the rest of the litter and rescued by the RSPCA. Mum very much approves of Meryl.

Pictured: After finding out that a very ill Emily (Eileen Derbyshire) is home alone, Richard (Brian Capron) goes to visit. She falls asleep while he is there - will he decide to solve all he financial worries and kill her, in this episode of Coronation Street

Pictured: After finding out that a very ill Emily (Eileen Derbyshire) is home alone, Richard (Brian Capron) goes to visit. She falls asleep while he is there – will he decide to solve all he financial worries and kill her, in this episode of Coronation Street

Mum was nothing like strait-laced Emily, whose default expression was a worried frown and whose character was defined by jilting Mr Swindley at the altar, losing Ernie and marrying a bigamist called Arnold Swain.

Mum was warm and loving and funny. She was a brilliant mimic. She made sure I knew how much I was loved and she has been unfailingly generous to me and my wife and her grandchildren. I owe her and my dad everything.

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I kept going back to the cottage and hiring more skips. I found more boxes with more scripts packed inside. Some were in the rafters, some concealed under musty blankets, or crammed into a battered wardrobe.

Some kept close company with the old Strepsils tins, full of thousands and thousands of rusted nuts and bolts and screws that my dad had saved for a day that never came.

I knew I couldn’t add the scripts to the skip list. They were too precious. An idea started to form in my mind.

There were other mementos, too. I found a shoe box full of postcards sent to me by Margot Bryant, the actress who played Minnie Caldwell, when I was a child. 

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Margot was one of my mum’s best friends in the show and she sent me a card wherever she travelled. Pictures of Venice and Nice and Paris and Lisbon emerged from that box with Margot’s neat, copper-plate writing on the back of every one.

There were invitations to Coronation Street’s 30th and 40th anniversary parties. My mum kept the invitations but never attended the parties.

There was a sweatshirt with ‘Free the Weatherfield One’ printed on the front, a relic of a storyline in which Anne Kirkbride’s character, Deirdre Rachid, was wrongly imprisoned.

Hidden away in a careworn trunk with broken hinges, a green Post-it note affixed to a clear plastic bag with a garment inside said: ‘Coat worn by Miss Nugent in early days of the Street.’

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My younger daughter and I teased it gingerly out of that bag last week and held it up to the light. It was knee-length and charcoal grey and the label said Aquascutum. I half expected it to fall apart but it remained intact.

And finally, there were the letters. Bags and bags of fan mail, forwarded on by Granada and put away until Mum could answer them.

Author Mel Hutchwright (Sir Ian McKellen) moves in with Emily Bishop (Eileen Derbyshire) and Norris Cole (Malcolm Hebden) in this episode of Corrie

Author Mel Hutchwright (Sir Ian McKellen) moves in with Emily Bishop (Eileen Derbyshire) and Norris Cole (Malcolm Hebden) in this episode of Corrie

My mum was like Superwoman to me. She worked in Coronation Street, she looked after me, she and my dad looked after my grandma when she fell ill, she made my meals, she came to my school parents’ evenings, she was the bread-winner in our family. The fan letters, asking for an autographed photo, were the only thing that defeated her.

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She wanted to find the time to answer them, but instead they sat there reproaching her. I knew that the guilt of not replying to them tormented her so I took a bag of those letters home with me and thought I’d try to fix it. I found some photos that my mum had autographed and began to reply to those letters that had included stamp-addressed envelopes.

Many of them were 20 years old. Some of them were from people who wanted an autograph for a sick relative. Some were from ardent schoolkids. It tore at me just like it had torn at my mum. Many of the people who sent the letters would have moved by now. Some of them would have died.

But it was worth a try. Mum did everything for me and I have done very little for her. She was pleased when I told her what I had done but I still have no idea if anyone received those replies they had been waiting decades for.

Then there was the other idea: the pages and pages of script. What about giving some of those away? I didn’t want to do anything on a large scale that might upset ITV, which had always treated Mum with great respect. 

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I didn’t want to make any money out of the scripts. I just wanted to help Mum get rid of the regret she felt about not answering more of those letters.

So I put a post on X explaining what I wanted to do and said I’d send out a couple of pages of script to each of the first five people who replied. I was inundated. It was beautiful to be inundated. Ten years after she left Coronation Street, it was a joy to be reminded there is still an awful lot of love for my mum out there.

I learnt a long time ago that Coronation Street Twitter is a kinder, gentler place than football Twitter. In my job as a sports writer, much of what I post on X is met with a stream of invective and abuse. Coronation Street Twitter is an island of peace and love on social media.

I got more than five replies. I got hundreds, some inquiring warmly after my mum, some containing lovely recollections from former cast members, some asking to take me up on the offer of a couple of pages of script and telling the story of their devotion, either to my mum in particular or the programme in general.

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I bought a job-lot of hard-backed envelopes, asked my respondents to message me their addresses, gathered sheets of different scripts from different eras and sent a couple of pages to as many people as I could. It didn’t take long and it didn’t cost much. It was a small thing.

After the pages of scripts arrived at their destinations, I received a series of lovely acknowledgements.

Some people said they were going to get them framed and give them to their mum for Christmas, one man said they were to be a gift for his dying father, others said that the scripts and the dialogue took them back to their own childhoods, sitting in front of the television with their families, back to what seem now like more simple times.

I enjoyed the next time I went to the care home. I took some old pictures of the Coronation Street cast with me and we talked about old times and Mum’s old friends and colleagues. Meryl came, too, of course. She takes on the role of celebrity visitor when we visit now.

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Mum and I talked about my teenage son and how he had played Don Lockwood in a production of Singin’ In The Rain and how he had performed in a play at the Edinburgh Fringe.

I reminded her the family acting gene had skipped a generation with me but that she has passed it on to him.

Then I told Mum about the scripts and the outpouring of love for her and a smile creased her face.

I told her about the people who said they were going to get their scripts framed and how much it had meant to them and how keen they were to send their best wishes to her.

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Then someone came to take her to lunch and led her past the pictures of Cary Grant and Laurence Olivier that hang on the wall, next to the old theatre programmes and lampoons.

And when I got home, I delved into one of those boxes of scripts myself, picked out one with Emily Bishop’s name on it, and began to read.

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Police Scotland message to anyone buying tickets for UK concerts

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Daily Record

With Oasis set to come to Scotland, it’s worth remembering this

Police Scotland has some much-needed advice for anyone buying concert tickets in the UK – and it’s worth heeding, with major artists like Oasis and Harry Styles set to tour next year.

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Because of this, fans are being warned to stay alert as ticket scams could catch people out without them realising until they’re at the venue. In a blog post, Police Scotland warns that concerts, festivals and sporting events are prime targets for scammers.

It explains that ticket fraud can occur when people buy from fake websites, touts, or social media. Fans are being urged never to purchase tickets via social media for this reason – no matter how much they want to see their favourite artist – as it could mean handing over money and receiving nothing in return.

Directing people to Cyber Fraud Centre, it explains “common tactics” include:

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  • Advertising on social media, messaging apps, email, text messages or fake websites.
  • Using URLs that look similar to real vendor sites but are in fact fake copied sites.
  • Claiming to be a “fan” or “friend” reselling spare tickets.
  • Requesting payment via bank transfer or unconventional methods.
  • Offering to have a “representative” meet in-person to deliver tickets.

Other precautions include:

  • Never transfer money directly to an individual’s account via a bank transfer.
  • If paying via Paypal, don’t be talked into using the ‘friends and family’ option, removing buyer protection and the option of a refund.
  • If an option, use a credit card for extra purchase protection.
  • Check website security features like https:// and site contact details for clues on website legitimacy.
  • Be wary of offers for sold-out events at drastically reduced prices.
  • Research unfamiliar resellers and check their online reviews.

I’ve bought tickets and I think it’s a scam

If you suspect you have been a victim of fraud, report it immediately to Police Scotland by calling 101 and contact your bank to prevent further unauthorised transactions.

If you arrive at the event and your tickets are rejected as fraudulent, do not attempt to use them, as it could cause further issues. Calmly explain the situation to venue staff and request that they document the issue and take possession of the fake tickets.

After this, the Cyber Fraud Centre suggest:

  • Report any fraud to Police Scotland by calling 101.
  • Gather all documentation like emails, messages sent, phone numbers, receipts, and fake tickets.
  • Contact your bank and initiate a fraud claim for any losses if paid via bank or credit card.
  • Report the scam website or seller to the appropriate hosting platforms.

When does Oasis come to Glasgow?

Oasis Live ‘27 will see the iconic band play 38 shows, with Scottish fans getting five nights in Glasgow. They will play in Celtic Park on May 21, 23, 25, 28 and 29.

If you can’t get tickets in Scotland, they will also play Manchester’s Etihad Stadium on June 4, 6, 8, 11, 12, 15, 18, 19, 22, 25 and 26. You can find out more about Oasis in Glasgow here.

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Other major artists set to play in the UK include Harry Styles, with the singer set to play in London’s Wembley Stadium on August 25, 27 and 28 next year. Tickets for Harry Styles are now on sale.

Scam support

Police Scotland notes that you can get support from other organisations:

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Man found with sickening images on Snapchat account told police he had been ‘hacked’

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Wales Online

Owen Cork, 25, send naked photos of himself to what appeared to be children under 16 years old

A paedophile who was found with indecent images and sent naked photos of himself to what appeared to be children told police he had been hacked when they came to arrest him.

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Owen Cork, 25, of Newport, was visited by the police on October 15 last year at the home he shared with his partner and young child, after intelligence was received that a Snapchat account linked to him had uploaded indecent images of children.

A sentencing hearing at Cardiff Crown Court on Thursday heard a search was conducted of the house and a mobile phone was seized.

The defendant told police: “I know my account has been hacked but I never thought anything like this was going on.” Don’t miss a court report by signing up to our crime newsletter here

Two further tablets were seized, including a Samsung tablet from his child’s bedroom.

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Prosecutor Sophie Keegan said that when Cork was taken into custody, a secure folder protected by a pin was discovered but the defendant claimed to have no knowledge of it.

Another secure folder was was detected and was found to contain indecent images of children, including a boy aged between eight and 10 years old being raped.

The Samsung tablet was also discovered and found to contain child abuse images.

Ms Keegan said the total amount of images found included 451 category A images, 260 category B images and 90 category C images.

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Also on the Samsung tablets were three conversations Cork had taken part in with what appeared to be children under 16-years-old.

One conversation, with what appeared to be a 15-year-old boy, involved the defendant sending photographs of himself and saying to the boy “You’re so hot”.

In the second conversation, Cork asked a boy “do you send”, in reference to nude photographs.

He also appeared to be talking to a 14-year-old girl, asking her if she was a “lesbian” and sent naked photos of himself, saying “Hope you don’t mind I’m naked.

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There was also extreme pornography on the tablet, and the defendant told another adult: “I like them young, send me young.”

Ms Keegan said Cork also distributed two category A images over the Telegram app, including a girl aged between eight and 10-years-old being raped.

Cork, of Eastmoor Road, later pleaded guilty to making and distributing indecent images and attempting to engage in sexual conversation with a child.

The court heard he is of previous good character.

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In mitigation, Charles Archer said his client hopes to have contact with his child in the future, and expresses remorse for his actions.

The barrister said the defendant had not committed any “contact offences” and has taken voluntary steps to address his behaviour.

Judge Jeremy Jenkins sentenced Cork to 24 months imprisonment.

The defendant was also made subject to sex offender notification requirements for 10 years and a Sexual Harm Prevention Order for five years.

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Jeremy Clarkson is selling three of his cars used on The Grand Tour – and they could be yours

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Daily Mirror

Former Top Gear presenter and car enthusiast Jeremy Clarkson is selling three of his prized posessions – here’s how you could be in with a chance of owning them

Jeremy Clarkson is selling three of his cars used in the TV show The Grand Tour.

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The personally owned motors from the Amazon Prime series include the Lancia Montecarlo Spider driven by Clarkson in the final ever episode of The Grand Tour, alongside his Alfa Romeo GTV6 and Lincoln Continental Mark V.

The 1982 Lancia, finished in Lotus Blue, was the presenter’s choice for The Grand Tour: One for the Road, the final episode featuring Clarkson, Richard Hammond and James May together as lead presenters.

The programme took the trio across Zimbabwe and into Botswana, where Clarkson was unexpectedly reunited with the Lancia Beta Coupé he had driven in the 2007 Top Gear Botswana Special.

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The 1983 Alfa Romeo was driven by Clarkson around Scotland’s North Coast 500 road trip route alongside Hammond’s Fiat X1/9 and May’s Lancia Gamma Coupé. Clarkson kept the car after filming, and today it has covered just 28,315 miles.

The 1978 Lincoln Continental Mark V featured in the Covid-era Scottish special ‘The Grand Tour Presents: Lochdown’.

Modified during the programme with nitrous injection, the 6.6-litre car still retains NOS equipment, as well as a set of bagpipes in the boot and a Cartier clock that particularly caught Clarkson’s attention on screen.

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Iconic Auctioneers said: “Why Clarkson has decided to part with them will apparently become clear in the forthcoming season of Clarkson’s Farm. For now, that particular explanation remains with Clarkson himself.”

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Jeremy Clarkson said: “I rarely get a chance these days to drive or enjoy these very special and quite famous cars so it’s probably for the best if they end up with someone who can.”

Harry Whale, car specialist at Iconic Auctioneers, said: “These cars have a connection with Jeremy Clarkson that goes well beyond simply appearing on television. He chose each of them for The Grand Tour, then liked them enough to keep them afterwards.

“The Lancia is particularly significant as the last car he drove in the programme, but all three will be immediately familiar to fans. They are genuine pieces of modern motoring television history, complete with the details and modifications viewers will remember.”

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Instagram users took to the comments to share their thoughts, one wrote: “He’s always been so precious over the Alfa, I’m really surprised he’s selling it,” another said: “Very cool. Clarksons ownership definitely adds a premium.”

The vehicles, offered with no estimates, will be featureat Iconic Auctioneers’ Iconic Sale at the NEC Classic Motor Show on November 14.

Like this story? For more of the latest showbiz news and gossip, follow Mirror Celebs on TikTok, Snapchat, Instagram, Twitter, Facebook, YouTube and Threads.

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A Doctor’s 7 Non-Negotiable Rules For Better Sleep With SAD

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A Doctor’s 7 Non-Negotiable Rules For Better Sleep With SAD

Seasonal affective disorder, sometimes known as SAD, is a type of depression that comes and goes with seasonal changes.

Though it’s sometimes referred to as the “winter blues,” SAD can happen during other transitional times of the year, too. We aren’t quite sure what causes it, but, per the NHS, “the main theory is that a lack of sunlight might stop a part of the brain called the hypothalamus working properly”.

It could affect up to 1.6 million people in the UK.

And though SAD is often most associated with a low mood, sleep expert and GP Dr Daisy Mae, who has paired with Comfybedss, said: “While SAD primarily affects mood, energy levels, and overall well-being, it can also have effects on sleep patterns”.

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Here, she shared her tips for getting better sleep with SAD:

1) Get morning sunlight if you can…

Dr Mae is one of many sleep experts to recommend getting body clock-regulating morning sunlight if possible.

“Maximise your exposure to natural sunlight during the day, especially in the morning,” she advised.

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“Spend time outdoors, even on cloudy days. Sunlight exposure helps regulate your body’s internal clock and supports the production of serotonin, which can positively impact mood and sleep.”

2) …And fake morning light if you can’t go outside

The NHS said that exposure to artificial “light therapy” for 30 minutes in the morning could help to regulate your body’s production of sleep-related hormone melatonin.

“Using a light box or light therapy lamp for a specific duration each day, particularly in the morning, can help regulate your circadian rhythm and improve mood,” Dr Mae agreed.

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“This can indirectly help with sleep by maintaining a healthier sleep-wake cycle.”

4) Maintain a regular sleep pattern

A 2024 paper found that sleep regularity – or falling asleep and waking up at roughly the same time – seems to be “a stronger predictor of mortality risk than sleep duration” (how many hours you sleep).

Perhaps that’s why Dr Mae advised, “Go to bed and wake up at the same time every day, even on weekends.

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“Consistency in your sleep schedule helps regulate your circadian rhythm and improves overall sleep quality.”

5) Limit screen time before bed

Speaking to HuffPost UK previously, Dr Chelsea Perry, owner of Sleep Solutions and a Diplomate of the American Board of Dental Sleep Medicine, said she puts her screens away two hours before bed.

Though she is a little more lenient, Dr Mae agrees with the practice.

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“The blue light emitted by phones, tablets, and computers can interfere with your body’s production of melatonin, making it harder to fall asleep. Avoid screens at least an hour before bedtime,” she said.

6) Exercise and eat well

The NHS shared that SAD can make us crave carb-heavy fare, which might make us feel more sluggish.

And gut health specialist Dr Megan Rossi previously told HuffPost UK that “exercise has been shown to support a more diverse gut microbiome” – and less healthy guts may make us more tired.

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“Physical activity has been shown to improve mood and sleep quality. Aim for regular exercise, but avoid vigorous exercise close to bedtime, as it might interfere with sleep,” Dr Mae said.

She added, “Eat a balanced diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats. Avoid excessive caffeine and alcohol, especially close to bedtime, as they can disrupt sleep”.

7) Seek help for persistent sleep disruption

“If your SAD symptoms are significantly impacting your sleep and overall well-being, consider seeking help from a mental health professional. Therapies like cognitive-behavioural therapy (CBT) can provide effective tools for managing SAD and its effects on sleep,” Dr Mae shared.

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The NHS said that you should speak to a GP if SAD means you’re struggling to cope in general, not just with your sleep.

“Remember that the effectiveness of these strategies can vary from person to person. It’s important to be patient and consistent in implementing the changes that work best for you,” Dr Mae ended.

“If you’re unsure where to start, consulting a healthcare professional can provide valuable guidance and support.”

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