Jet lag threatens to turn even a dream vacation into a slog.

And with peak travel season underway, millions of people may have to contend with this disorienting condition, which can cause sleep disturbances, daytime tiredness, headaches and nasty gastrointestinal symptoms.

But you can minimize the effects of jet lag — and not just by adjusting your sleep-wake schedule. What and how you eat and drink can make a difference too.

Jet lag occurs when your body’s biological clock is out of sync with the time zone you find yourself in. Usually, environmental cues such as sunrises and sunsets help set your internal clock. But when you cross time zones, it may take a few days for your body to adjust.

“I’ve personally experienced pretty severe jet lag before,” during two European trips, said Tara Schmidt, a registered dietitian at Mayo Clinic in Rochester, Minnesota. “It really kind of ruined the first few days of my vacation.”

Eat on the local schedule at your destination

While symptoms of jet lag vary, digestive problems such as bloating, constipation or diarrhea are not uncommon, said Joanne Slavin, a nutrition expert at the University of Minnesota, Twin Cities.

One way to minimize jet lag is to begin gradually shifting the timing of your meals as you get ready for travel. Schmidt suggested first moving them by 15 minutes, then a half hour, then an hour closer to the destination time zone.

Then, after you get where you’re going, eat when the locals eat.

If it’s morning, have breakfast. A hearty one aligned with your new time zone can help you recover from jet lag, a 2023 study co-authored by Northwestern University researchers suggests.

As the day goes on, keep to the same schedule, having lunch and dinner at times appropriate for the location.

“Immediately go on your new schedule,” Slavin said.

To avoid stomachaches, the U.S. Centers for Disease Control and Prevention advises keeping meals smaller just before and during travel. Schmidt said this is particularly important in the early days of a trip.

“Smaller meals tend to be more easily tolerated for people, especially if you have a sensitive stomach or maybe are dealing with some of those GI discomforts,” Schmidt said.

Later in the trip, she said, you may be able to ease into eating more at one sitting. Just be mindful about foods that you might not be used to, especially greasy or high-fat items.

“Enjoying a meal abroad is so fun, especially when you’re experiencing a new culture, a new food,” she said.

Watch what you drink on vacation

It’s also best to skip that glass of wine or pint of beer.

“As fun as it is sometimes when we travel, we really do endorse avoiding alcohol because alcohol is such a huge sleep disruptor,” Schmidt said.

Another pro tip: Use caffeine strategically. If you normally have a cup of coffee or tea in the morning, it’s fine to do that while traveling. But don’t have caffeine so late in the day that it will keep you up. And be aware that both caffeine and alcohol can make you more dehydrated.

“Dehydration can certainly worsen fatigue and those perceived jet lag symptoms,” Schmidt said.

Drink water before, during and after your flight to combat the effects of dry cabin air. At your destination, eight glasses of water a day is a good, easy-to-remember goal, but keep in mind that some people may need more fluids, others less, depending on things like weather and exercise. Cleveland Clinic experts suggest choosing bottled water if you have any questions about water safety.

When the trip is over, get back to your normal schedule

Experts say how and what you consume while traveling is only part of the equation for minimizing jet lag. But these changes complement the better known tips for adjusting your sleep schedule to the new time zone.

When your vacation begins winding down, the advice is much the same for sleep and eating: Ease back into your normal schedule and try to fully resume it at home.

“The sooner you get back to it, to all of your habits,” Slavin said, “the better off you’re going to be.”

___

The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute’s Science and Educational Media Group and the Robert Wood Johnson Foundation. The AP is solely responsible for all content.

Plans have been submitted to City of York Council to repurpose and change the use of Prestige Autocare York at 1 Avenue Road, Clifton.

The commercial premises in an urban space in York appears to have been empty since at least late 2022, when plans were submitted to demolish the site and build three flats.

Recommended reading:

The 454 square metre site could see the adaptation of the existing structure and would lead to the creation of a boat store and three additional car parking spaces, taking the total up to five, according to plans.

Alterations would be limited to bring the building into domestic use and “ensure that the adapted building sits comfortably within its setting”, say the plans.

The former Prestige Autocare repairers could become a private garage and storage under plans submitted to City of York Council (Image: The Planning & Design Associates / City of York Council Planning)

Planning documents said: “The proposal adapts the existing structure by removing portal and the corrugated roof to form an open-air enclosed courtyard, with garages positioned along one side of the retained enclosure and a boat store located opposite.

“The principal alteration is the removal of the existing corrugated asbestos roof to form an open-air courtyard, which reduces the overall built form while retaining the existing enclosure.”

The former Prestige Autocare repairers could become a private garage and storage under plans submitted to City of York Council (Image: The Planning & Design Associates / City of York Council Planning)

The proposed layout is designed around the existing footprint, with perimeter walls forming the basis of the conversion.

Alterations to access are described as minimal, though plans include creating a single shared access point and introducing a new “pedestrian access point.”

The overall arrangement reflects the existing character of the site whilst providing a practical and efficient layout for the long-term use of the building, according to the plans.

City of York Council said consultation on the plans runs until Tuesday, August 18

Many of Tuesday’s papers lead with the latest on the early prisoner release scheme. “Cop killers will go free”, headlines The Sun. The paper says police officer Andrew Harper’s widow has called the plans, which will not exclude prisoners such as Harper’s killers, “disgusting”.

President Donald Trump’s supporters and aides are calling for the ouster of Homeland Security Secretary Markwayne Mullin — with a senior White House official saying there’s a consensus he “sucks donkey butt,” according to a report Monday.

Mullin drew the ire of MAGA influencers over a Saturday discussion in which he supported migrant work visas to address labor shortages in the U.S., according to Politico.

Right-wing podcaster Jake Posobiec told Politico that Mullin’s remarks at the summer meeting of the National Governors Association fed a “growing wave among MAGA to find a DHS secretary who puts deportations first.”

A senior White House official also sarcastically said that Mullin “deserves credit” for uniting the Trump “administration around a cohesive point of view.”

“Everyone agrees he sucks donkey butt,” the official said.

In a statement to The Independent, White House spokeswoman Abigail Jackson said: “The President has confidence in Secretary Mullin and his entire Administration to carry out the agenda the American people voted for.”

A DHS spokesperson also told The Independent: “Secretary Mullin has been clear: if you come to the United States illegally, you will be detained and deported.”

“Anyone who says otherwise is just trying to sow division and create an illusion of chaos,” the spokesperson added.

The controversy came just days after Mullin reportedly was behind “growing tensions” in the White House after unilaterally ordering ICE to cease making traffic stops following the fatal shootings of Mexican national Lorenzo Salgado Araujo in Houston, Texas, and Colombian national Johan Sebastián Durán in Biddeford, Maine.

Trump later contradicted Mullin, formerly a Republican senator from Oklahoma, saying on social media that “we CANNOT give up one of I.C.E.’s most important and effective Crime Fighting tools, THE TRAFFIC STOP!”

Mullin’s critics include former high-profile Border Patrol official Gregory Bovino, who reposted a video clip of the DHS secretary’s speech on social media Sunday.

“He proudly announces nearly 900,000 naturalizations in 12 months (95% third world immigrants), then lectures us about the legal process,” Bovino wrote.

Bovino retired from the Border Patrol in March after being removed from his position as “commander at large” for immigration enforcement operations following the fatal shootings of American citizens Renee Good and Alex Pretti during anti-ICE protests in Minneapolis.

Trump picked Mullin to replace former DHS Secretary Kristi Noem, who was also removed from her post in the wake of the killings by federal law enforcement officers.

Former Trump White House adviser Steve Bannon floated the notion of replacing Mullin with former acting Director of National Intelligence Bill Pulte.

“MAGA wants President Trump to detail ‘Pitbull’ Pulte to DHS,” Bannon told Politico. “Mullin is the wrong guy at the wrong time for the wrong job — a time when we need focus on ‘mass deportations,’ we get an amnesty advocate.”

Hours after his appearance before the National Governors Association, Mullin posted on social media: “NO amnesty for illegal aliens. Ever.”

“We are a nation of laws. If you are illegally present in the United States of America — you will be detained and deported. Period,” he added.

ICE figures show that more than 356,000 people have been deported from the U.S. since October 1, with almost 66,000 in custody pending deportation proceedings, ABC News reported last month.

Trump has repeatedly pledged to carry out the “largest mass deportation program in history,” with multiple reports saying the White House has set a goal of expelling 1 million people a year.

This castle has a long history dating back over 900 years and is set within 55 acres of parkland overlooking the River Nedern

Wales is known as the “land of castles” and has more than 600 of them to choose from for a historic day out this summer. You can see the 29 most impressive castles in Wales here.

One particular castle you should add to your summer bucket list is Caldicot Castle. This large stone medieval castle is in the town of Caldicot, Monmouthshire, and it became a Grade I listed building in 1953. The grounds are free to enter and there are woodland trails for the kids to explore and a tea house for coffee and cake.

Founded by the Normans, developed in royal hands as a stronghold in the Middle Ages and restored as a Victorian family home, the castle has a long history dating back over 900 years and is set within 55 acres of parkland overlooking the River Nedern.

Caldicot Castle was built on a site recognised for its strategic value. The Romans used the area in the early centuries AD, when Caldicot stood on the Via Julia roadway to Caerwent.

The Normans also recognised its useful location as early as 1086, and they built a motte with two baileys and a deep surrounding ditch to control this area of south Wales. In 1221, a curtain wall and two corner towers were also added.

Over the centuries, this magnificent castle has had various owners, undergone multiple modifications and renovations, and been transformed from a defensive fortress into a sumptuous residence.

The castle was eventually purchased by the antiquarian JR Cobb in 1855. Cobb restored Caldicot to its medieval grandeur, and today, it’s one of Wales’ heritage treasures and a magnificent wedding venue.

Wander the castle and grounds to see a blend of medieval and Tudor styles, explore the imposing gatehouse, the great hall, and the remains of the inner bailey, which once housed the castle’s inhabitants.

Advertisement

You can also see the 12-pounder muzzle-loading HMS Foudroyant’s cannon in the courtyard or step inside the dark, chilling castle dungeon.

If you want to learn more about the castle’s history and unique architecture, join a guided tour on the last Wednesday of every month at 2 p.m. Prices are £3.50 per person; this includes a hot or cold drink from the tearoom

You can now discover Caldicot Castle and Country Park with the Castle’s new convenient bike hire service. Booking is required, and the payment and hire agreement are completed in the tearoom. A photographic ID is required upon payment. Bookings can be made by emailing the castle.

Kids will love exploring the wooded trails on foot or by bike, especially during all this lovely weather we’re having. For an easy family walk, there is a 1.3-mile flat walking loop that circles the historic Norman castle.

The path takes you through pockets of mature woodland, open grasslands, and runs alongside an ornamental pond and the Nedern Brook.

If you download the AllTrails app, you’ll see a longer 3.9-mile trail that extends past the primary castle grounds, heading into the surrounding fields and wooded sections before returning.

After exploring the grounds and parklands, swing by the Caldicot Castle Tea Room for a brew and a cake. There’s also wine and beer if you fancy a tipple. Unwind, chat to friendly staff, and pick up a lovely memento from the on-site gift shop.

Love a good scare? Caldicot Castle is reputed to be haunted by several spooks and hosts ghost hunting events for the brave!

According to Haunted Happenings, who run the special events, this historic castle has a sinister and dark past, and many have left feeling absolutely terrified.

At their next ghostly event, you can search for spirits alongside their experienced paranormal investigators. You’ll have the opportunity to become an intrepid ghost hunter within this 12th-century castle.

During the dark of night, visitors are placed into smaller groups to investigate spooky parts of the castle.

Guided by experienced and knowledgeable ghost hunters, you’ll have the chance to perform Ouija boards, glass divination and table tipping to encounter those who once walked the secret passageways. You can book here.

Frightworks also comes to Caldicot Castle this Halloween from 23rd October to 1st November. Featuring a live-actor scare maze, special effects, and a festive Halloween courtyard, it’s guaranteed to scare the pants off you. Book here.

If ghost hunting isn’t your thing, the free-to-enter castle is also well-known for hosting medieval banquet evenings, concerts, and foodie events.

Next month, Mabon – Fire and Feast Festival takes place between 25 and 27 September, inside the castle, in collaboration with Street Food Circus.

Marking the autumn equinox, it sees UK outdoor fire chefs converge on open hearths and iron grates to serve up small plates. Expect huge communal fire pits, live cookery demos, food talks, natural wines, music, and theatrical performances.

Or head to The Hang Fire Feast, a four‑course banquet under canvas: long tables, shared plates and tales told by firelight, with guest chefs joining the line‑up.

A series curated by Simon Wright of Wright’s Food Emporium explores everything from the healing power of food and fire to the state of school dinners in Wales.

And at the New Wave Producers Market, meet independent Welsh food and drink makers and take something delicious home.

Tickets are on sale now on the Mabon website here. For the latest restaurant news and reviews, sign up to our food and drink newsletter here.

The castle also hosts some of the most important days you can imagine – weddings. It’s well known as a dreamy fairy-tale wedding venue where loads of happy couples have said “I do” in a gorgeous castle setting.

Whether you are planning an intimate gathering or a larger celebration, the magnificent courtyard and charming gatehouse banqueting hall will not fail to impress.

How to get there

While parking is free, the castle is accessible by public transport, so you don’t need a car to have a historic day out.

Caldicot Bus Stops are located within 0.4 miles along the B4245 and 0.4 miles from the castle on Caldicot Cross. Caldicot Rail Station is situated just over 1.2 miles away.

You can find further information regarding transport to Caldicot here and here.

By SAM MERRIMAN, POLITICAL CORRESPONDENT and CHRISTIAN CALGIE, SENIOR POLITICAL CORRESPONDENT-AT-LARGE

Published: 22:30 BST, 3 August 2026 | Updated: 01:24 BST, 4 August 2026

Andy Burnham will this week go on a foreign holiday just two weeks after becoming Prime Minister, Downing Street has confirmed.

Mr Burnham is taking a break from his day-to-day duties for a long-planned family holiday and is not expected to appear publicly this week.

The Prime Minister will be travelling abroad but Downing Street insisted he will still be working and is prepared to travel back to the UK if required.

Until recently, both close friends and staff of Mr Burnham claimed he had cancelled plans to join his family on holiday, with this replaced by a tour of Britain to meet voters towards the end of August.

Advertisement

As recently as July 25, Downing Street told the Mail that Mr Burnham would not be heading off for a break after becoming Prime Minister.

But on Monday No10 confirmed he would be travelling abroad to spend time with his family, after making a blizzard of spending pledges on bus fares and energy bills that could cost up to £96billion during his first two weeks in charge.

Reform UK has criticised Mr Burnham for going on holiday so soon, with Lee Anderson saying: ‘Two weeks into the job and Andy Burnham has already had enough.’

Reform’s chairman added: ‘After dropping a number of unfunded commitments and overseeing over 2,000 illegal migrants breaking into our country he’s bunked off for a jolly abroad. This isn’t a Prime Minister that’s serious about leading.’

Advertisement

Andy Burnham will this week go on a foreign holiday just two weeks after becoming Prime Minister, Downing Street has confirmed

Mr Burnham is pictured with his wife Marie-France van Heel at Ashton Town FC, in Ashton in Makerfield, north-west England on June 19

While Mr Burnham is on holiday, his de-facto deputy Louise Haigh (left), the First Secretary of State and Chancellor of the Duchy of Lancaster, will be the most senior minister in Westminster

Advertisement

Ms Haigh arrives in Downing Street to be appointed First Secretary of State, Chancellor of the Duchy of Lancaster and Minister for the Cabinet Office on July 20

And a Labour source told the Mail: ‘Talk about easy mode. A week’s holiday? Because he’s had a difficult summer? Because he had to fight a by-election?’

The source said that Sir Keir Starmer ‘barely went on holiday’, adding that when he did ‘he would just sit there with a bottle of rose and talk through work over the phone. It was inspiring’.

The former prime minister cancelled a planned holiday in August 2024 – about six weeks after entering No10 – due to the riots that erupted after three young girls were murdered in Southport. He eventually went on a family holiday in Madeira at the end of December 2024.

Advertisement

When Sir Keir was away, Downing Street insisted that he remained in charge, rather than handing over power to the then deputy prime minister, Angela Rayner.

While Mr Burnham is on holiday, his de-facto deputy Louise Haigh, the First Secretary of State and Chancellor of the Duchy of Lancaster, will be the most senior minister in Westminster.

It is understood that convicted fraudster Ms Haigh will be working this week as normal, however, No 10 insisted that she will not be taking day-to-day decisions in Mr Burnham’s absence.

The Prime Minister’s spokesman said: ‘The government continues to operate as normal with [the] PM remaining in contact with officials, holding meetings and receiving regular updates on government business.’

Advertisement

There were no further details on where Mr Burnham will go on holiday as prime ministerial holiday destinations are not usually confirmed by Downing Street.

Lancashire Police has confirmed the M6 is now open again.

A new statement said: “Earlier, we advised that the M6 motorway, J32-J33 Northbound was fully closed due to a Road Traffic Collision.

“We are happy to update you all that the motorway is now re opening and the closures are being removed. Please be aware that there may still be some residual congestion whilst the motorway resumes to its full operational capacity, but this should resume back to normal shortly.”

No congestion is being reported in the area, so it appears to be back to normal.

Two of the owners of The Hoo Zoo and Dinosaur World have been taken to hospital after the incident

A popular zoo has revealed three animals died after a huge fire forced the attraction to close on Monday.

The Hoo Zoo and Dinosaur World, a family-run attraction near Telford, Shropshire, confirmed three animals died in the blaze.

In a video update shared on Monday evening, owner Will Dorrell said: “Sometime around 7AM this morning, a fire broke out in the building just behind us. That is the zoo office.”

He said the blaze was discovered around 30 to 45 minutes later by the owners and a member of staff. Mr Dorrell said: “Fortunately, at that time the fire was contained to within the building, but sadly, three animals did lose their lives, reports the Express.

“We lost some stick insects, a hedgehog, and a snake, all of which were personal pets ourselves and not part of the zoo. We are absolutely devastated about it.”

Mr Dorrell also revealed that two of the zoo’s owners – his wife and father – were taken to hospital as a precaution after suffering smoke inhalation but were later discharged.

During the video update, Mr Dorrell identified the two owners taken to hospital as his wife and father.

He said: “They both ended up in hospital, but I’m very, very pleased to say that they’re both back now. They were just taken to be checked over for smoke inhalation… they’re both absolutely fine.”

The cause of the fire has not yet been established.

Mr Dorrell also praised Shropshire Fire and Rescue Service for preventing the blaze from spreading to neighbouring buildings, many of which are made of wood.

He said the zoo office had been “completely gutted”, while the first aviary sustained only a small amount of damage, which he said was “hopefully rectifiable”.

He added: “Without Shropshire Fire and Rescue, that wouldn’t have been possible, and we probably would have lost significantly more, a lot more animals.”

The zoo is expected to reopen to visitors on Tuesday, with Mr Dorrell asking people to “bear with us” while repairs continue around the site.

READ MORE: First picture of man arrested over death of Scots woman found in suitcase in Greece

READ MORE: Flowers left at industrial estate after girl, 9, dies as shocked workers arrive to crime scene

He also thanked those whose visits had been disrupted and said anyone with bookings would be contacted to rearrange them.

He said: “Those of you haven’t yet been in touch with us, we will be reaching out over this evening and into tomorrow… offering to rebook your tickets.”

The cause of the blaze has not yet been established.

Hoo Zoo and Dinosaur World was recently named Tripadvisor users’ second-best zoo in the UK for the second consecutive year and was also voted the ninth-highest rated zoo in Europe earlier this year.

Ensure our latest stories always appear at the top of your Google Search by making us a Preferred Source. Click here to activate or add us as your Preferred Source in your Google search settings.

Lissie Harper said she is ‘bristling with anger’

Advertisement

The decision to delay early prisoner releases and allow PC Andrew Harper’s killers to walk free from jail has been slammed by as a “betrayal” by his widow.

Lissie Harper says she is “beyond appalled” and “bristling with anger” that Andy Burnham has delayed plans to stop early prison releases, allowing her husband’s killers to leave prison. PC Andrew Harper was killed when he went to investigate a burglary in Berkshire in 2019.

The new Prime Minister said he “wanted to go even further”, but that was not possible without the prison system collapsing and putting the public “at much greater risk”. Mr Burnham has confirmed rape, serious child sex offences and grooming will be excluded from upcoming cuts to prison sentences.

Announcing the changes, PM Burnham said: “Keeping the public safe is my top priority. That’s why I asked for an urgent review of the prisoner release scheme. I fully understand the anger, anxiety and distress that’s been caused. I’ve heard that loud and clear.

“That’s why we’re making significant changes: offenders who have been sentenced for rape, serious child sex offences and other grooming offences will be excluded from the changes. I want to be honest – I wanted to go even further as I know there will still be concerns about other offenders having their sentence shortened.

“But it’s not possible without the prison system reaching capacity and collapsing, which would put public safety at much greater risk. That’s why we will also be introducing much tougher community measures.

“There will be a presumption that all offenders are tagged, longer periods of supervision and tough new rules, including restriction zones for offenders.”

He assured the public that offenders will face tighter community supervision, including new GPS monitoring for rapists to restrict movements.

However, the Government is facing criticism that PC Andrew Harper’s killers are still eligible for early release. His widow Lissie said she is “beyond appalled and bristling with anger”, while Thames Valley Police Chief Constable Jason Hogg said the decision not to exclude them is “demoralising for all police officers”.

“This is disgusting. I am beyond appalled and bristling with anger to hear that Andrew’s killers are soon to be free to roam the streets,” she said.

“What abhorrent message does this send? How dare ministers say the killing of a police officer is not enough of a ‘sickening crime’ that deserves the stiffest of punishments.

“The level of disrespect the Government are showing to Andrew and other victims – and to their loved ones such as me – is beyond contempt.”

She added releasing Andrew’s killers early would be “an affront to justice” and “an utter betrayal”.

The Victims’ Commissioner for England and Wales, Claire Waxman, said early release plans have “been a source of shock, distress and uncertainty for victims” and that many have been let down by “poor communication”.

On the new exclusions, she said: “While this will be well received by some victims, most will not fall within those categories, and exclusions alone cannot guarantee victim or public safety.

“Effective risk management, meaningful licence conditions, proper supervision and timely, trauma-informed communication and support remain critical.”

Under changes in the Sentencing Act, some 6,000 offenders were set to be let out of prison in September after serving a third of their sentence – rather than half – in a bid to ease prison overcrowding. Prisoners serving longer sentences of four years or more would be eligible for release at the halfway point of their term, rather than at two-thirds as had previously been the case.

The changes also introduce a new progression model which will end automatic release for badly behaved offenders. Those who break the rules or are violent behind bars face spending 100% of their sentence locked up.

The Government has said that, after listening to victims’ concerns, rapists and child sexual offenders will not be eligible for the sentencing changes.

These will be added to the exclusions already in place for 18,000 offenders, including those who have been found by a court to be the most dangerous or anyone serving a life sentence. Mr Burnham added that the Government will deliver “the fastest prison building programme since the Victorian era”, aiming to create 14,000 new prison places by 2031.

Marchant said her charity saw generations of women using its services, with breaking the cycle of abuse having to begin by educating young people.

“We’re almost having 13-year-old girls being raped by 13-year-old boys,” she said.

“But nobody’s told the girls that boys shouldn’t do that to them, and in some cases nobody’s told the boys that they shouldn’t.”

The girls made the film as part of work with This Life Collective, which provides a range of therapeutic support and services, primarily for young people.

It has been shared with the Department for Education and Prime Minister Andy Burnham.

Director Sue Davison, a specialist teacher with 30 years’ experience in schools, said the rise of toxic masculinity among social media influencers had a serious impact on “disenfranchised boys”.

“I think the language is getting more violent and aggressive,” she said.

“There are huge numbers of boys who do not take part in this behaviour and they are really made uncomfortable by it.

“We’re talking to the girls about nine out of 10 boys would never take this further than language, which is bad enough, but it’s that one possibly out of 10 that might.”