{"id":553041,"date":"2026-07-31T13:09:50","date_gmt":"2026-07-31T13:09:50","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/553041\/"},"modified":"2026-07-31T13:09:50","modified_gmt":"2026-07-31T13:09:50","slug":"six-easy-snacks-to-boost-your-energy-and-two-drinks-to-avoid","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/553041\/","title":{"rendered":"Six easy snacks to boost your energy (and two drinks to avoid)"},"content":{"rendered":"

When you\u2019re feeling sluggish, particularly in hot weather<\/a>, it\u2019s tempting to grab an iced coffee, energy drink<\/a> or sugary snack<\/a> for a quick pick-me-up. The problem is, these only provide a short-term burst of energy as your blood sugar rises, followed by an inevitable slump, leaving you more tired<\/a> than ever. So, what foods do you need to boost your energy without the crash?<\/p>\n

Marcelle Rose<\/a>, nutritionist and author of The Binge Freedom Method, says for sustained energy, it\u2019s important to think about the balance on your plate. \u201cPairing carbohydrates \u2013 such as bread, potatoes, rice or pasta \u2013 with protein-rich foods like eggs, fish, meat, beans and lentils will help slow down digestion and keep blood sugar levels more stable,\u201d she says. \u201cThis will help prevent the dreaded mid-afternoon energy slumps.\u201d<\/p>\n

Fibre<\/a> is another key player, according to Rose, as it not only supports steady energy release, but also provides the vitamins and minerals your body needs to convert food into energy efficiently. Eating regular meals throughout the day, and including snacks when needed, can also help to avoid long gaps that leave you feeling tired and reaching for a quick sugar hit.<\/p>\n

\n\t\t\tShorts\n\t\t<\/p>\n

\t\t\tScroll to previous short
\n\t\t\t\"\"<\/p>\n

\t\t\tScroll to next short
\n\t\t\t\"\"<\/p>\n

\t\t\t\t\"\"\/<\/p>\n

news<\/p>\n

All you need to know as Trump announces Hamas disarmament<\/p>\n

\"ACaption: A fireball erupts following an Israeli strike near a tent encampment sheltering people displaced by war in Deir el-Balah in the central Gaza Strip on March 25, 2026. Violence has persisted in Gaza despite a ceasefire which came into effect on October 10, with both Israel and Hamas regularly accusing each other of violations. (Photo by Eyad Baba \/ AFP via Getty Images)
Photographer: EYAD BABA
Provider: AFP via Getty Images
Source: AFP
Copyright: AFP or licensors<\/p>\n

The Board of Peace has reached an agreement for the\u00a0\u201ccomplete disarmament\u201d\u00a0of Hamas and other armed groups in Gaza, Donald Trump has said. <\/p>\n

In an announcement late on Thursday, Trump called it \u201ca critical step towards Gaza finally being governed by a new Palestinian government\u201d.<\/p>\n

\u2018Intensive\u2019 negotiations <\/p>\n

A senior Hamas official told the BBC they had agreed to completely disarm in Gaza. <\/p>\n

The Board of Peace \u2013 established by Trump in January \u2013 said the agreement concludes months of \u201cintensive, good faith negotiations\u201d, and is now focused on implementation.<\/p>\n

\"TOPSHOTMore than 90 per cent of homes in Gaza were destroyed during the war (Photo: Omar Al-Qattaa\/AFP\/Getty Images)<\/p>\n

\"KHANHamas forces have regained control in half of Gaza (Photo : Doaa Albaz\/Anadolu\/ Getty)<\/p>\n

\nInside the US-brokered ceasefire plan\n<\/p>\n

It is part of the second phase of a US-brokered Gaza ceasefire plan, which includes the disarmament of Hamas, the complete withdrawal of Israeli troops, and the reconstruction of Gaza.<\/p>\n

\"Israel'sIsrael\u2019s Prime Minister Benjamin Netanyahu has dismissed a push from the mayor of New York City to arrest him (Photo: Nathan Howard\/AFP)<\/p>\n

\"PresidentCaption: President Donald Trump speaks about Dulles International Airport modernization, in the Oval Office of the White House, Wednesday, July 29, 2026, in Washington. (AP Photo\/Julia Demaree Nikhinson)
Photographer: Julia Demaree Nikhinson
Provider: AP Photo\/Julia Demaree Nikhinson
Source: AP
Copyright: Copyright 2026 The Associated Press. All rights reserved.<\/p>\n

The agreement, seen by the BBC, provides for the inventorying and storage of Hamas\u2019 remaining heavy weapons under Palestinian supervision.<\/p>\n

US \u2018disappointed\u2019 if Israel doesn\u2019t withdraw<\/p>\n

Israel has yet to comment\u00a0on the plan.<\/p>\n

US officials say that\u00a0Trump will be\u00a0\u201cvery disappointed\u201d if Israel does not withdraw as part of the agreement. <\/p>\n

The US believes Israel would continue to be a good partner. <\/p>\n

It marks the first time that Hamas has said it would completely disarm.<\/p>\n

\t
\n\t\t\"\"\/
\n\t<\/a><\/p>\n

Analysis<\/p>\n

4 min read<\/p>\n

The winners and losers of Burnham\u2019s income tax devolution<\/p>\n

Plans to let mayors keep a portion of\u00a0income tax\u00a0could lead to some areas of the UK receiving vastly larger sums than others, analysis for\u00a0The i Paper\u00a0shows.<\/p>\n

\"LONDON,Caption: LONDON, ENGLAND \u2013 JULY 29: Britain\u2019s Prime Minister Andy Burnham speaks to residents, care workers, volunteers and social care stakeholders during a care home visit on July 29, 2026 in London, England. (Photo by Kirsty Wigglesworth \u2013 WPA Pool\/Getty Images)
Photographer: WPA Pool
Provider: Getty Images
Source: Getty Images Europe
Copyright: Copyright 2026 The Associated Press. All rights reserved<\/p>\n

How the plan could work<\/p>\n

It is not yet known how Andy Burnham\u2019s plan could work, but a proposed model by Re:State, a centre-right think-tank\u00a0close to Burnham, proposes that mayoral authorities collect a flat rate of up to 2.5 per cent of the 20p basic rate of income tax.<\/p>\n

\"PersonCaption: Person working at a home desk checking a receipt while entering amounts on financial paperwork with a calculator. Household finance organization, annual filing documents, tax preparation materials and general personal budgeting content.
Photographer: portishead1
Provider: Getty Images
Source: E+<\/p>\n

\t
\n\t\t\"\"\/
\n\t<\/a><\/p>\n

Analysis<\/p>\n

3 min read<\/p>\n

\"Britain'sCaption: Britain\u2019s Prime Minister Andy Burnham speaks with locals during a visit to the Hare Inn in Harlow, east of London with the Chancellor John Healy (not pictured) on July 23, 2026. The UK government Thursday announced a tax cut for struggling pubs, clubs and live music venues as new Prime Minister Andy Burnham aims to ease the cost of living crisis. (Photo by Richard Pohle \/ POOL \/ AFP via Getty Images)
Photographer: RICHARD POHLE
Provider: POOL\/AFP via Getty Images
Source: AFP<\/p>\n

Policy could be damaging for the PM<\/p>\n

Burnham has been warned he must come up with a fair formula for any income tax\u00a0devolution\u00a0or risk further deepening existing\u00a0regional inequalities.<\/p>\n

The Prime Minister also risks opening up\u00a0a political fight among regions if some are permitted the new tax and spending powers but not others, such as parts of the south-west.<\/p>\n

\nThe top five winners of Burnham\u2019s income tax devolution\n<\/p>\n

1London \u2013 \u00a32.3bn<\/p>\n

2 Manchester \u2013 \u00a3674m<\/p>\n

3 West Midlands \u2013 \u00a3666m<\/p>\n

4 West Yorkshire \u2013 \u00a3553m<\/p>\n

5 East Midlands \u2013 \u00a3541m<\/p>\n

\"LONDON,Andy Burnham speaks to residents during a care home visit in London. A new \u2018Dementia Tsar\u2019 will be in place within weeks to \u2018help drive forward much-needed improvements\u2019 (Photo: Kirsty Wigglesworth\/Getty)<\/p>\n

explained<\/p>\n

The four options to fund Burnham\u2019s social care plans \u2013 and the risks<\/p>\n

\"\" <\/p>\n

Eleanor Langford<\/p>\n

Political reporter<\/p>\n

The new Prime Minister wants to revolutionise social care, but hasn\u2019t yet set out how he will pay for it<\/p>\n

science<\/p>\n

UPF scaremongering is overblown \u2013 this study shows why<\/p>\n

\"CHICAGO,Caption: CHICAGO, ILLINOIS \u2013 DECEMBER 11: In this photo illustration, food products manufactured by Mondelez and Coca-Cola are shown on December 11, 2024 in Chicago, Illinois. Both companies are among those named in a lawsuit that accuses major food companies of marketing ultra-processed and addictive foods to children. (Photo Illustration by Scott Olson\/Getty Images)
Photographer: Scott Olson
Provider: Getty Images
Source: Getty Images North America
Copyright: 2024 Getty Images<\/p>\n

\"\" <\/p>\n

Clare Wilson<\/p>\n

Science writer<\/p>\n

The UPF theory is that the chief determinant of a healthy diet is whether you mainly make meals from scratch or whether you buy pre-prepared food like\u00a0ready meals.<\/p>\n

But now, some preliminary research suggests that this might not be the best way to look at your diet.<\/p>\n

\nHow did the anti-UPF movement start?\n<\/p>\n

Research on the subject had been ongoing for several years, but it was the book Ultra-Processed People:\u00a0Why Do We All Eat Stuff That Isn\u2019t Food\u2026 and Why Can\u2019t We Stop? by TV doctor Professor Chris van Tulleken that started it.<\/p>\n

The cause has since been embraced by many other food gurus.<\/p>\n

Campaigners say processed food is bad for our health because it contains harmful ingredients such as high-fructose corn syrup.<\/p>\n

The study<\/p>\n

There are lots of studies that find people who eat more UPF are more likely to get fat and have worse health.<\/p>\n

But the results could be obscured by the fact that most UPF is also fatty and sugary.<\/p>\n

The latest research used existing data from three studies that had analysed the diets and tracked the health of over 200,000 US adults from the 1980s through to the 2020s.<\/p>\n

By the end, about half the people had died or developed heart disease or type 2 diabetes. And these people generally had more unhealthy diets.<\/p>\n

However, there was no correlation with poor health and how much UPF someone ate.<\/p>\n

\"SucculentSteak is not UPF but mainstream diet advice is to limit red meat (Photo: bettphotos\/Getty\/500px)<\/p>\n

Science<\/p>\n

How your diet affects your risk of dementia \u2013 and four things to do about it<\/p>\n

Researchers have claimed that ultra-processed foods cause dementia, but brain experts recommend a different approach to diet.<\/p>\n

world \u2013 Maga\u2019s next act<\/p>\n

Inside the Maga push to make America have more babies<\/p>\n

\"circaCaption: circa 1945: A baby sits on a blanket , wearing an oversize top hat with a band of stars and holding an American flag. (Photo by Lambert\/Getty Images)<\/p>\n

\"\" <\/p>\n

Sarah Baxter<\/p>\n

Director of the Marie Colvin Center for International Reporting<\/p>\n

JD Vance\u2019s wife Usha has just given birth to their fourth child \u2013 the first to be born to a sitting vice president for more than 150 years.<\/p>\n

After stating, \u201cI want more babies in the United States of America\u201d,\u00a0Vance\u00a0has been as good as his word.<\/p>\n

\nAn obsession with fertility\n<\/p>\n

Having many children appears to have become the standard for many Maga acolytes. Katie Miller, influencer and wife of White House deputy chief of staff, Stephen Miller, also recently gave birth to her fourth child, while White House Press Secretary Karoline Leavitt just returned to work after giving birth to her second child.<\/p>\n

\"StephenCaption: Stephen Miller and Katie Miller at the 2026 White House Correspondents\u2019 Association Dinner held at the Washington Hilton on April 25, 2026 in Washington, D.C. (Photo by Kristina Bumphrey\/Variety via Getty Images)
Photographer: Kristina Bumphrey
Provider: Variety via Getty Images
Source: Variety
Copyright: photographickris_2026<\/p>\n

\"WhiteCaption: White House Press Secretary Karoline Leavitt speaks during a press briefing in the Brady Briefing Room of the White House in Washington, DC, on July 23, 2026. (Photo by SAUL LOEB \/ AFP via Getty Images)
Photographer: SAUL LOEB
Provider: AFP via Getty Images
Source: AFP
Copyright: AFP or licensors<\/p>\n

The current obsession with fertility comes after the launch of \u201cTrump accounts\u201d, offering $1000 (\u00a3750) to children born during Donald Trump\u2019s second term.<\/p>\n

The popularisation of pronatalism<\/p>\n

Boosting the number of American babies has seemingly been a core Maga objective in Trump\u2019s second term, spurred on by pronatalists such as\u00a0tech mogul Elon Musk\u00a0\u2013 the father of at least 14 children.<\/p>\n

They believe that society should produce more offspring to avert demographic and economic collapse. <\/p>\n

\t
\n\t\t\"\"\/
\n\t<\/a><\/p>\n

WORLD<\/p>\n

4 min read<\/p>\n

\t
\n\t\t\"\"\/
\n\t<\/a><\/p>\n

Analysis<\/p>\n

4 min read<\/p>\n

Why birthrates are down<\/p>\n

Even in Mormon-friendly Utah, formerly the top US state for fertility, births have dropped by 37 per cent in the\u00a0last 20 years.<\/p>\n

Women cite the same challenges as in the rest of America: high housing costs, the need to complete their education, build up steady finances and find the right life partner.<\/p>\n

A lack of paid maternity leave and affordable childcare are also deterrents.<\/p>\n

It\u2019s the result of a cultural shift too, which Maga glibly blames on\u00a0feminism. <\/p>\n

Watch more from The i Paper<\/p>\n

@theipaper<\/a> <\/p>\n

OPINION | \u201cThe White House has been drained of expertise since I left \u2013 Burnham faces peril,\u201d writes Karine Jean-Pierre. \u201cThe guardrails that once protected foreign policy from personal whims have been weakened.\u201d Read more at the link above about why the former White House press secretary believes Andy Burnham is entering a UK-US relationship shaped more by Donald Trump\u2019s personality than by international process.<\/p>\n

\u266c original sound \u2013 The i Paper<\/a> <\/p>\n

Are you having as much sex as everyone else?<\/p>\n

It\u2019s natural for libido to wax and wane due to life events, dating status or hormonal changes. <\/p>\n

And it can be hard to say what a \u201cnormal\u201d sexual frequency is. But research and case studies give us a rough idea.<\/p>\n

\"\" <\/p>\n

\nThe statistics\n<\/p>\n

When it happens<\/p>\n

61%<\/p>\n

\u00a0A\u00a02023 survey<\/a>\u00a0concluded that almost two thirds (61 per cent) of us wait until night-time to have sex.<\/p>\n

Only 14 per cent opt to get busy in the early evening, and 10 per cent in the morning.<\/p>\n

Three <\/p>\n

\u00a0Research from 2019<\/a>\u00a0suggests that the average number of times British live-in or married couples have sex per month is three.\u00a0<\/p>\n

\"\" <\/p>\n

Are Gen Z having less sex than older people?<\/p>\n

I see my partner on the weekends and have sex with others in the week.<\/p>\n

Leanne, a 27-year-old influencer from Bristol has sex three or four times a week, but only sees her long-distance partner on the weekends. They have agreed they can both sleep with other people during the week.<\/p>\n

\nMillennials\n<\/p>\n

35-year-old Rebecca usually sleeps with her partner once or twice per week due to not having much child-free time.<\/p>\n

\"\" <\/p>\n

\"\" <\/p>\n

Clare, 32, says her job is busy and she has to schedule sex with her partner on weekends, or some afternoons twice a month. \u201cOccasionally this slips and I do worry that it makes us not as connected,\u201d she says.<\/p>\n

\nGen X\n<\/p>\n

\"\" <\/p>\n

Daisy, 56<\/p>\n

I haven\u2019t had the issue of my sex life drying up with\u00a0menopause. I\u2019m more aroused now.<\/p>\n

Anna, 52<\/p>\n

I\u2019ve been married\u00a0for 15 years. I love my husband, but our sex life is non-existent, and has been for about five years.<\/p>\n

\"\" <\/p>\n

\"\" <\/p>\n

Mimi, 46<\/p>\n

I\u2019m not really motivated to seek out partners; I vaguely like the idea of it but not enough to take any action.<\/p>\n

Boomers<\/p>\n

I\u2019ve been married for 20 years and sex has become something of a rarity. We maybe have sex once a week on a Sunday morning as we\u2019re both relaxed and I can take Viagra late on Saturday night \u2013 without it, I can\u2019t perform.<\/p>\n

JACK, 63, OFFICE WORKER, KENT<\/p>\n

\"\" <\/p>\n

\"Couple,Couple, talk and arguing with fight at house for disagreement, conflict and divorce discussion. Woman, explain and bored man for conversation, toxic relationship and drama and marriage fail in lounge \u2013 stock photo. (Photo: Getty)<\/p>\n

The seven rules that could save your marriage<\/p>\n

Keep your sense of self<\/p>\n

I did what I thought I was supposed to do and forgot my needs and wants. I think it\u2019s really important that you\u2019re an individual and not just a person who is married.<\/p>\n

KATIE STRATFORD*, A 55-YEAR-OLD MUM OF TWO, WHO DIVORCED ATER 19 YEARS<\/p>\n

\"ACaption: A married couple sitting in silence, looking in opposite directions. The image captures the concept of female loneliness within a marriage, emotional disconnection, and relationship problems. Symbolizes quiet desperation and isolation at home
Photographer: Galina Zhigalova
Provider: Getty Images
Source: Moment RF<\/p>\n

\nSeven rules to save your marriage\n<\/p>\n

\"\"(Photo: Kathrin Ziegler\/Getty).<\/p>\n

The small things<\/p>\n

Small things, like being brought a cup of tea or saying thank you, make a big difference.<\/p>\n

Therapists<\/p>\n

Karen Deulofeu, who ended her six-year marriage, believes all couples should seek support, even before they think they need it.<\/p>\n

\"FemaleFemale psychiatrist discussing with mid adult woman during therapy session \u2013 stock photo. (Photo: Getty)<\/p>\n

\"Young(Photo: MTStock Studio\/Getty).<\/p>\n

Listen<\/p>\n

Listen properly by repeating what you have heard and ask if you\u2019ve got that right.<\/p>\n

Don\u2019t lose communication<\/p>\n

People don\u2019t talk about the deep issues; nobody else is going to do it for you. You don\u2019t want to ask questions because it might rock the boat\u2026you have to keep talking, and talk about what it is that you want within the relationship to keep going forward.<\/p>\n

KATIE STRATFORD<\/p>\n

\"\"\u2018One question is how to achieve such a longevity hack when most of us have relationships that unsettle us,\u2019 says Dr Amir Levine (Photo: Oliver Rossi\/Getty)<\/p>\n

\nSeven rules to save your marriage\n<\/p>\n

Remember that things change<\/p>\n

\u201cWhat you see on social media and what friends say is quite often the\u00a0nice version. Everything is a phase,\u201d says Deulofeu.<\/p>\n

\"Unhappy\u2018I\u2019m genuinely considering returning to full-time work\u2019 (Photo: PeopleImages\/ Getty Images)<\/p>\n

\"ACaption: A senior couple spend time in an indoor sunny market. The woman looks through a clothes on a rail as her husband waits patiently behind her.
Photographer: Catherine Falls Commercial
Provider: Getty Images
Source: Moment RF<\/p>\n

Look at yourself first<\/p>\n

\u201cFocus on what\u2019s in your control and what you can do differently, rather than the other person or a situation that you can\u2019t control. Invest in understanding yourself,\u201d she adds.<\/p>\n

There are things that all\u00a0mid-life\u00a0men should know about keeping their hearts healthy.<\/p>\n

From eating more purple fruit to avoiding large bowls of pasta, consultant cardiologist Dr Zoe Astroulakis [below] shares her simple lifestyle habits she wishes her patients would take on board.<\/p>\n

\"\" <\/p>\n

\nPositive changes to make\n<\/p>\n

Swap \u2018bad\u2019 fats for healthy ones<\/p>\n

You don\u2019t need to eat a fat-free diet; the key is to reduce your saturated fat. Reduce your dairy and swap your red meat for lean meat such as chicken and oily fish.<\/p>\n

\"ShoppingShoppers are set to face spiralling food bills as a result of the war in Iran (Photo: Bet_Noire\/Getty) <\/p>\n

\"manCaption: man eating fried chicken
Photographer: Prapass Pulsub
Provider: Getty Images
Source: Moment RF<\/p>\n

Control your portions<\/p>\n

You don\u2019t need more carbohydrates in a meal than you can fit in your hand. Enormous plates of\u00a0pasta\u00a0can cause blood sugar spikes, which can lead to health problems.<\/p>\n

\nPositive changes to make\n<\/p>\n

\"ASupermarkets report increasing demand for blueberries (Photo: RHS\/Guy Harrop)<\/p>\n

Look for purple<\/p>\n

Blueberries, black grapes and aubergines are\u00a0great for boosting \u201cgood\u201d cholesterol.<\/p>\n

Have oats<\/p>\n

Porridge is one of the healthiest breakfast options because it\u2019s full of soluble fibre.<\/p>\n

\"OatmealSwap supermarket-bought cereals for wholemeal oats (Photo: Arx0nt\/Getty)<\/p>\n

\"YoungKetamine has become an increasingly mainstream drug used in clubs and festivals in recent years (Photo: Getty)<\/p>\n

Stop taking cocaine<\/p>\n

It can provoke a massive heart attack, even in younger people who\u00a0don\u2019t have existing artery problems.<\/p>\n

Stay below the alcohol limit<\/p>\n

\"Middle\u2018She doesn\u2019t really like me drinking and says that I smell after a night out with friends\u2019 (Photo: Getty)<\/p>\n

The NHS guidelines of 14 units per week is still more than 1,000 additional calories.<\/p>\n

The safest level to aim for is zero.<\/p>\n

If you\u2019re drinking, make sure you have some alcohol-free days each week and space it out.<\/p>\n

\t
\n\t\t\"\"\/
\n\t<\/a><\/p>\n

Interview<\/p>\n

5 min read<\/p>\n

\nPositive changes to make\n<\/p>\n

Do cardio too<\/p>\n

Don\u2019t only focus on lifting weights. It might make you look toned, but it says nothing about the health of your heart.\u00a0<\/p>\n

\"Close-upCaption: Close-up view of female jogger tying laces of her sport shoes before running exercise routine. Motivation, healthy lifestyle and fitness concept.
Photographer: Xavier Lorenzo
Provider: Getty Images
Source: Moment RF<\/p>\n

\"\"Home blood pressure monitors are now available to buy for around \u00a320, and are preferred over smart watches due to their more accurate readings (Photo: Getty Images)<\/p>\n

Check your levels<\/p>\n

You can get free blood pressure checks in many pharmacies or you can buy a monitor for around \u00a330 to use at home.<\/p>\n

Avoid night shifts<\/p>\n

It disrupts the body\u2019s circadian rhythm and\u00a0can lead to increased cholesterol.<\/p>\n

\"EngineersEngineers from a Thames Water leak hunting team unloads equipment from their van during a night shift in London in 2022 (Photo: Getty)<\/p>\n

\nA sign to look out for\n<\/p>\n

A beer belly is a sign you need to make urgent changes<\/p>\n

\"glassesCaption: glasses of Real ale beer on bar in traditional English pub
Photographer: Peter Cade
Provider: Getty Images
Source: Photodisc<\/p>\n

It\u2019s usually\u00a0a sign you\u2019re drinking too much. By the time your belly starts to bulge, it\u2019s a sign that you\u2019re consuming excess calories and storing too much fat internally.<\/p>\n

\t
\n\t\t\"\"\/
\n\t<\/a><\/p>\n

LIFESTYLE<\/p>\n

3 min read<\/p>\n

Want a new career but worried it\u2019s too late? <\/p>\n

Mid-life is not too late to start again, says experienced recruiter Elizabeth Willetts [below].<\/p>\n

Here, Willetts shares the best jobs to switch to during midlife if you want a change \u2013 without sacrificing pay.<\/p>\n

\"\" <\/p>\n

\nChanging careers in your fifties\n<\/p>\n

Mid-life\u00a0career pivots\u00a0can lead to higher earnings.\u00a0<\/p>\n

7.4%<\/p>\n

According to the Organisation for Economic Co-operation and Development, workers aged 45 to 54 who voluntarily pivot jobs see an average wage growth of 7.4 per cent.<\/p>\n

3.5%<\/p>\n

And those aged 55 to 64 still see a 3.5 per
cent increase.\u00a0<\/p>\n

The AARP Global Employee Survey also found that over half of workers who changed jobs voluntarily experienced improvements in work flexibility and mental health.<\/p>\n

So what job options are there? <\/p>\n

\nVirtual assistant\n<\/p>\n

As a virtual assistant your workload will be very\u00a0varied and it could be anything from tidying inboxes, booking travel, sending invoices or updating spreadsheets.<\/p>\n

\"OnlineMore and more people are using AI for counselling (Photo: Oscar Wong\/Getty\/Moment RF)<\/p>\n

\"ConfidentConfident successful Indian female HR recruitment manager holding resume in hands while having an interview in a modern office, looking and listening to job candidate. Friendly interview between HR female director and caucasian job candidate. \u2013 stock photo. (Photo: Getty)<\/p>\n

You can start out earning around \u00a320 to \u00a335 an hour, but it can scale into agency work, launch support or even project management.\u00a0Some earn very well.<\/p>\n

\nRecruitment\n<\/p>\n

\"MaleMale candidate handshake with the recruiter at job interview \u2013 stock photo. (Photo: Getty)<\/p>\n

What it involves<\/p>\n

You will source, screen and interview candidates to match them with the right job roles.<\/p>\n

Who it\u2019s for<\/p>\n

You don\u2019t need any qualifications but it\u2019s suited to communicators and commercially-minded people.\u00a0<\/p>\n

\"RearviewRearview female recruitment reading and checking resume in hands interviewing and hiring woman candidate for jo\u0438 near laptop in office with glass windows \u2013 stock photo. (Photo: Olga Rolenko\/ Getty)<\/p>\n

\"\"From April 2027, retirement savings will be included when the tax bill for those inheriting money is calculated (Photo: Malte Mueller\/Getty)<\/p>\n

The pay<\/p>\n

The salary van vary from \u00a325 to \u00a350k, but you can earn around \u00a3100k depending on commission.<\/p>\n

\nJobs to switch to in your fifties\n<\/p>\n

\"MaleSome estate agents give high valuations to drum up business (Photo: Monkey Business Images\/Getty\/iStockphoto)<\/p>\n

Estate agent<\/p>\n

It offers flexible hours and weekend staff can earn \u00a315 per hour.\u00a0<\/p>\n

Training<\/p>\n

This form of coaching for businesses\u00a0could earn around \u00a3250 to \u00a31,000 per day.<\/p>\n

\"portraitCaption: portrait of confident senior business man holding digital tablet in modern office
Photographer: zeljkosantrac
Provider: Getty Images
Source: iStockphoto<\/p>\n

\"A(Photo: Getty).<\/p>\n

Sales<\/p>\n

In the lower end,\u00a0a sales rep can make \u00a330k and on the higher end \u00a350-60k, plus commission.<\/p>\n

Why coaching is a good option<\/p>\n

Coaching is incredibly varied and can be anything from\u00a0career coaching, to\u00a0confidence and leadership coaching.\u00a0<\/p>\n

As it is an unregulated industry, you don\u2019t need qualifications but the more reputable option is the International Coaching Federation.<\/p>\n

It\u2019s a great career option for older people because clients genuinely\u00a0value your wealth of life experience.<\/p>\n

It\u2019s flexible, scalable, and you can start doing it part-time alongside another role.<\/p>\n

It could make you anything from \u00a3200 an hour, all the way up to \u00a3500 p\/h+.<\/p>\n

\"staffEven though the NHS Pension scheme is envied by many for its generosity, those working for the NHS facing financial struggles are choosing to opt out (Photo: Getty Images)<\/p>\n

Consulting<\/p>\n

This can be across HR, operations, marketing, finance, people strategy or project management, as it\u2019s varied.<\/p>\n

A huge number of businesses now want expertise without having to hire full-time staff so there is a big job market for\u00a0freelance consultants.<\/p>\n

Price on value, not hours \u2013 if your advice saves a client \u00a3200k, charging \u00a3150 an hour undersells what you\u2019re worth.<\/p>\n

\t\t\t\t\"\"\/<\/p>\n

Of course, it\u2019s not just what you eat that matters; even mild dehydration can cause fatigue. As Rose says: \u201cBy the time you feel thirsty, you may already be slightly dehydrated, which can affect your concentration, mood and energy levels. Sipping water regularly throughout the day and eating water-rich foods such as cucumber, tomatoes, melon and strawberries can make a noticeable difference to how energised you feel.\u201d<\/p>\n

Rose details some foods she swears by to keep energy levels up throughout the day, and those she avoids:<\/p>\n

Greek yoghurt with berries<\/p>\n

When temperatures rise and you\u2019re craving something cold and sweet, Rose says a bowl of Greek yoghurt with berries can be a smarter choice than reaching for ice cream. She explains: \u201cThe protein in Greek yoghurt will help slow digestion and keep hunger at bay, while fibre-rich berries like blueberries will provide natural sweetness alongside vitamins, minerals and antioxidants to support overall health and steady energy.\u201d<\/p>\n

Yoghurt and berries may also help with the urge to snack. Protein is the most filling macronutrient, and research<\/a> shows adding sources of protein, such as dairy, to meals and snacks is a smart way to help you feel satisfied between meals.<\/p>\n

Hummus and veggie sticks<\/p>\n

A pot of hummus with crunchy vegetable sticks makes for a tasty afternoon pick-me-up. As Rose explains: \u201cThe combination of fibre-rich chickpeas and healthy fats from tahini and olive oil slow down the absorption of carbs from the gut, which, in turn, provides a slower and more steady release of sugar into the bloodstream. Adding vegetable sticks such as cucumber, carrots and pepper can help with hydration.\u201d<\/p>\n

We all know we should be eating more vegetables<\/a>, but not many know the impact they have on tiredness. A 2022 study<\/a> into quality of life and fatigue in people recovered from colorectal cancer reported that a higher dietary fibre intake and fruit and vegetable intake were linked to lower fatigue.<\/p>\n

Chia seed pudding<\/p>\n

Rose says chia seeds absorb 10 to 12 times their weight in water, helping with hydration while providing fibre and plant protein. \u201cMaking a chia pudding with milk or fortified plant milk and topping it with fruit can make a refreshing breakfast or snack that provides slow, sustained energy throughout the morning. They\u2019re rich in energy-sustaining fibre and also contain omega-3 fats, which have been found to reduce fatigue,\u201d explains Rose.<\/p>\n

Consuming chia seeds may help with blood sugar regulation, possibly due to their fibre content. Some animal studies<\/a> have found that chia seeds may improve insulin sensitivity, meaning they might help stabilise blood sugar levels after meals.<\/p>\n

Edamame beans<\/p>\n

Edamame beans are one of Rose\u2019s favourite underrated energy snacks. As she says: \u201cThey\u2019re rich in plant protein, fibre, magnesium and iron, all of which play important roles in energy production. They\u2019re easy to keep in the freezer and make a convenient snack or addition to summer salads.\u201d<\/p>\n

Like other beans, edamame does not excessively raise blood sugar levels. They are low in carbs, relative to protein and fat and also measure very low on the glycaemic index, a measure of the extent to which foods raise blood sugar levels.<\/p>\n

\"\"Nutritionist and author Marcelle Rose. She says that for sustained energy, it\u2019s important to think about the balance on your plate (Photo: Mari Zakharava)<\/p>\n

Overnight oats<\/p>\n

When it\u2019s too warm for porridge, Rose says overnight oats are ideal in the summer and can provide slow-release carbohydrates, protein and fibre that help maintain energy levels for longer than sugary cereals or pastries. Prepare them the night before with milk or yoghurt and top with berries, seeds and nuts.<\/p>\n

Oats pack a punch of fibre and even a little<\/a> protein, which may provide long-lasting energy and prevent fatigue. Choose whole oats without added sugar, as they may contribute to blood sugar spikes less than instant oats.<\/p>\n

Cottage cheese on oatcakes<\/p>\n

Rose rates this simple but nutrient-packed snack that can help prevent the mid-afternoon energy dip. \u201cThe oatcakes provide slow-release carbohydrates and fibre, while cottage cheese adds protein to help keep you to feel satisfied and support a steadier release of energy.\u201d<\/p>\n

With only 5g of carbohydrates and no added sugar, plain cottage cheese is an excellent choice to help you manage blood sugar levels. The high amount of protein in cottage cheese may also help prevent spikes in blood sugar. <\/p>\n

Avoid these if you want more energy<\/p>\n

Flavoured iced coffees are a no-no, according to Rose. \u201cDepending on the size and toppings, some coffee shop frapp\u00e9s contain over 10 teaspoons of sugar, exceeding the recommended daily limit for an adult. While this may provide a brief energy lift, the rapid spike and then resulting fall in blood sugar can leave you feeling tired and reaching for another pick-me-up later.\u201d Instead, a homemade iced coffee made with milk and little or no added sugar can provide the caffeine boost without the same sugar load.<\/p>\n

Rose says many shop-bought smoothies and fruit juices contain large amounts of free sugars with much of the fibre removed. \u201cThis means the sugars can be absorbed more quickly, potentially leaving you feeling tired and hungry again sooner. Eating fruit whole however, retains the fibre to support a steadier release of energy.\u201d For a cooling alternative, try freezing grapes, watermelon chunks or orange slices \u2013 a simple way to turn whole fruit into a refreshing snack that feels like a treat while still providing fibre and nutrients.<\/p>\n

\t\t\t\t\t