Maria’s Italian Meatballs
Yield: 4–6 servings (approximately 25–30 meatballs)

Ingredients
Meatballs

600 g lean ground beef
400 g lean ground pork
150 g breadcrumbs
100 g grated Parmesan cheese
50 g grated Pecorino Romano
3 whole eggs
2 cloves garlic, finely minced
2 tbsp fresh parsley, finely chopped
1 tsp salt
¼ tsp nutmeg
Freshly ground black pepper
Tomato Sauce

2 tbsp olive oil
2 cloves garlic, lightly crushed
800 ml tomato sauce (San Marzano preferred)
Salt, to taste

Preparation
1. Prepare the meatball mixture
In a large mixing bowl combine the ground beef and ground pork.

Add the breadcrumbs, grated parmesan, pecorino romano, minced garlic, chopped parsley, salt, nutmeg, and freshly ground black pepper.

Crack the 3 eggs into the bowl.

Using your hands, gently mix all ingredients together until just combined.

2. Shape the meatballs
Lightly wet your hands and roll the mixture into egg-sized meatballs (about 30–35 g each).
You should obtain approximately 25–30 meatballs.

3. Prepare the tomato sauce
Heat 2 tablespoons olive oil in a large pot over medium heat.

Add the crushed garlic cloves and cook for about 1–2 minutes, until fragrant and lightly golden.

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Add the tomato sauce, season lightly with salt, and allow it to simmer on low heat for about 20 minutes, stirring occasionally.

4. Cook the meatballs
Gently place the raw meatballs directly into the simmering tomato sauce.

Cover partially and cook over low heat for 20–25 minutes, occasionally spooning sauce over the meatballs.

The meatballs should reach an internal temperature of 71°C (160°F) and be tender and fully cooked.

5. Serve
Serve the meatballs hot with tomato sauce, extra grated parmesan, and fresh parsley.

They can be enjoyed on their own, with crusty bread, or alongside pasta.

Note that pork can be substituted with ground beef.

Coffee shops may feel cozy and casual, but one etiquette expert says too many customers forget they are still shared public spaces.

“Coffee shops may feel like our living rooms, but they’re really shared living rooms, and shared spaces work best when everyone remembers their manners,” California-based etiquette expert Lisa Mirza Grotts told Fox News Digital.

In a recent blog post, Grotts said even well-meaning customers often break unwritten rules without realizing it. 

“Public spaces require extra awareness,” she said.

Here are five common habits she says customers should stop.

1. Going to the counter unprepared

Customers should decide on their drink — including size and any sweetness adjustments — before stepping up to the counter, Grotts said. “Awareness saves everyone from unnecessary tension.”

She advises following what she calls the “three P’s.” 

“Be prepared, present and polite. Know what you want before you reach the counter, put your phone away — unless you’re using it to pay — make eye contact, and say ‘please’ and ‘thank you,’” she added. 

2. Using your phone while ordering

“Coffee shops operate on flow,” Grotts said in her post. “When one customer hesitates at the counter, it disrupts the rhythm for everyone behind them. A moment of awareness keeps the line — and the mood — moving.”

Good manners are really about awareness, Grotts said. 

“Recognizing that baristas are working hard and that other customers are waiting their turn. You’re one in a line of many.”

Grotts said these small courtesies help keep the line moving and make the experience better for everyone.

3. Treating the café like your personal office

The coffee shop is not your living room or personal office, Grotts said.

“Shared spaces come with shared responsibility,” she said. “Clean up after yourself, keep conversations at a reasonable volume and treat staff respectfully. These small behaviors show that you recognize you’re part of a community; not the only person in the room.”

4. Overcomplicated orders

Coffee culture has made highly customized drinks the norm, but Grotts said timing should guide how elaborate a request becomes and that courtesy matters most when others are waiting.

“Etiquette is really about reading the room and recognizing that your choices affect other people’s time,” she added.  “If the line is long, keeping your order simple is thoughtful, especially if you’re ordering something you get regularly.”

5. Camping out without buying

“It’s rude when a café becomes a rent-free workspace,” Grotts said. “The unspoken agreement is simple: You purchase, they welcome you. You linger, you replenish. Repeat as needed.”

A good rule of thumb is to order something when you first sit down and to make another purchase about every hour you stay there, she said. During busy times, customers should also be prepared to give up their seats.

“In the end, good manners aren’t about rules. They’re about respect,” Grotts said.

Jupiter has been in retrograde since November 2025 and turns back direct this week.

During this time, you may have been returning to your roots in some respect, thinking about the past and its impact on the present, generational patterns and traits, bonds you want to strengthen… or indeed loosen.

Now the retrograde is over, you emerge with a clear sense of what matters to you about your family, ancestors, past and background. It’s time this week to make your mark here, to set out as you mean to go on.

What shift will you be executing? Let’s ask the tarot cards…

Aries

March 21 to April 20

Tarot card for Aries for this week: Nine of Swords

Meaning: You’ve realised you have carried unspoken dread, insecurity or fear that comes from events or establishing beliefs experienced in childhood. And you’re ready to address that, to voice it, to say out loud how you think you’ve absorbed these fears from what was once the case long ago.

The power of saying things out loud cannot be overestimated. Find a confidant or friend (or even your mirror) and speak about this. Put down this weight. Release it.

Head here for everything you need to know about being an Aries

Taurus

April 21 to May 21

Tarot card for Taurus for this week: Three of Coins

Meaning: You now understand just how loved you were (and are) and that things you resisted or felt were hard were all done from love. This kind of understanding often deepens when we have our own children or just hear other folks’ stories and see the differences.

Folk may have made mistakes, but it doesn’t diminish the love they had towards you, and that is precious, worth holding on to, and perhaps revisiting and celebrating now. Share love with those from your past. They did their best.

Head here for everything you need to know about being a Taurus

Gemini

May 22 to June 21

Tarot card for Gemini for this week: The Emperor

Meaning: You’re noticing how you were ‘shaped’ by a dominant figure in your childhood (likely a parent, likely a father or fatherly figure, but not necessarily).

Their discipline, approval, strictness and rules were boundary-creating and kept you within range of the ‘straight and narrow’ but maybe also tempered something in you that is naturally wilder, louder, bigger… and maybe now, as an adult, you can give that side of your nature permission to come out and play! Be wholly and fully you. Rebel.

Head here for everything you need to know about being a Gemini

Cancer

June 22 to July 23

Tarot card for Cancer for this week: The Magician

Meaning: You’ve looked back at ‘little you’ and seen yourself clearly, especially your natural, innate talents and skills and interests. You’re realising you were born hardwired with certain powers and they’re the ones you should lean on in this life.

You may have circled other careers and experiences, but you’re ready to return to the ‘little you’ talents and interests you’ve always known were there. These form the blueprint of your potential for success. Work with it, enhance it, build on it. This is a new beginning.

Head here for everything you need to know about being a Cancer

Leo

July 24 to August 23

Tarot card for Leo for this week: Knight of Cups

Meaning: You are recognising your love language and defaults in relationships as being a product of the examples and environment from your childhood, what you saw growing up, what was presented as normal. We all have this blessing or curse!

The truth is that we can see the signs, recognise the patterns, and if they’re leading us down blind alleys, we can challenge it, we can change it. Do you want to? This is your love project homework this week.

Head here for everything you need to know about being a Leo

Virgo

August 24 to September 23

Tarot card for Virgo for this week: The Devil

Meaning: You are noticing repeat patterns, habits, self-limiting beliefs or behaviours that you, honestly, think have started and carried on in your life since childhood. They are so ingrained you never really noticed yourself doing it. But you do now. It’s one of those ‘can’t unsee it’ moments.

Break the chains, run wild and free from your old selfhood, smash through limiting ideas and opinions and challenge your thinking, prove yourself wrong. Change is afoot and it will liberate you.

Head here for everything you need to know about being a Virgo

Libra

September 24 to October 23

Tarot card for Libra for this week: Two of Swords

Meaning: You’ve come to realise that choices you made in your past do not define or confine you. It’s the truth that they shaped your past experience but they don’t have to dictate your future path.

You can simply make new choices. Reunite, forgive, turn away, turn back, say yes, say no, revisit, return, move on. Whatever it is you regret, just make a new choice and put the wheels in motion this week.

Head here for everything you need to know about being a Libra

Scorpio

October 24 to November 22

Tarot card for Scorpio for this week: Death

Meaning: This card is your sign’s actual talisman in the tarot deck, so this is a powerful pivot week, a transformation and transition lies ahead. Between now and your birthday, you are leaving the old, dead and false elements in your realm behind. Shedding and purging. And, along the way, you’re picking up new people, ideas, options and opportunities.

This links to childhood because you’re returning to your authentic nature and talents, your true selfhood, your original character before ‘adulting’ kicked in. This feels liberating, powerful and compelling. This is a major year for you.

Head here for everything you need to know about being a Scorpio

Sagittarius

November 23 to December 21

Tarot card for Sagittarius for this week: The Moon

Meaning: You’ve discovered there are secrets and illusions in your past that you could now, with technology and everything being as it is, uncover and resolve. Are you up for a mystery? Are you up for playing detective?

Whether this is ancestry and lineage research, replaying an old event, getting the truth of a situation you were lied to about, you know, deep down, things are not all as they seem or were presented to you before. But now you can crack the code and get the truth. Make it a mission this week.

Head here for everything you need to know about being a Sagittarius

Capricorn

December 22 to January 21

Tarot card for Capricorn for this week: Seven of Wands

Meaning: You’ve come to recognise a pattern of rivalry or competition in your past that has perhaps made you who you are today. Perhaps a friend or cousin who you competed with, perhaps sibling rivalry, perhaps trying to impress a parent or teacher.

Whatever it was, it ignited a competitive streak in you that has long lasted and served. But maybe you need to learn to conserve this streak for when it best serves, and put it away when it does not. Perhaps that is the lesson of this retrograde.

Head here for everything you need to know about being a Capricorn

Aquarius

January 22 to February 19

Tarot card for Aquarius for this week: Ace of Coins

Meaning: You’ve worked through your roots and influences, from childhood, regarding life’s foundations – health, wealth, work, home. You know where you’ve picked up good values and habits, and where you want to branch out and do it differently, and this self awareness feels positive and empowering.

There’s no blame or pity or regret; it’s all about seeing patterns, working with them, and using your experience to make good sound choices now. You are building something new. A new year-long project in one of your foundation areas is beginning.

Head here for everything you need to know about being an Aquarius

Pisces

February 20 to March 20

Tarot card for Pisces for this week: Ten of Coins

Meaning: You’ve seen your life story in its entirety so far, extracted key lessons and wisdoms, cemented magical memories, celebrated the highs and shown compassion for the lows and feel, in the end, a tremendous sense of gratitude and excitement that there’s still so much more to write, do and create.

This story is far from finished, and you know the best is yet to come. You feel excited and optimistic this week and ready to start designing your best-ever era in life. This is a true starting point.

Head here for everything you need to know about being a Pisces

Kerry King has been reading, teaching and creating tarot for 30 years. Join her magical, exclusive Tarot Club for forecasts, predictions, lessons and readings straight to your inbox. Enjoy one month free for all Metro readers (no lock-in or commitment) over on Patreon.

Your daily Metro.co.uk horoscope is here every morning, seven days a week (yes, including weekends!). To check your forecast, head to our dedicated horoscopes page.

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The Sun aligns with Mercury’s retrograde in Pisces, highlighting hopes, dreams and maybe infatuations. Don’t allow rationality to float off completely today.

Virgo, Leo and Cancer, avoid finality. It may serve you hold off from any major decisions, until the cosmic haze has passed.

Revisiting the past could bring new discoveries, as this placement encourages reflection. However, don’t get stuck looking behind you.

Ahead, you’ll find all star signs’ horoscopes for today: Saturday March 7, 2026.

Like checking your horoscope every morning? You can now sign up to our free daily newsletter to get a personalised reading for your star sign delivered straight to your inbox.

To download your free Unique Personal Horoscope based on your time, date and place of birth, visit patrickarundell.com/free-birth-chart/.

Aries

March 21 to April 20

Today’s celestial blend highlights dreams, intuition and unfinished emotional business. You may feel reflective, nostalgic or slightly sleepy as the universe whispers, ‘Slow down.’ Old thoughts resurface, messages from the past reappear and your subconscious is storytelling in full colour. Rest, release and rediscover what has been buried beneath pent-up energy.

Head here for everything you need to know about being an Aries

Taurus

April 21 to May 21

Your social sphere and long-term goals may feel hazy. You could reflect on friendships, revisit old dreams or reconnect with people from the past unexpectedly. Inspiration flows, but details blur, so double-check plans and pause before major decisions. This is a time for gentle edits, not final drafts. Trust intuition but keep logic close by.

Head here for everything you need to know about being a Taurus

Gemini

May 22 to June 21

With the Sun merging with Mercury in its rewind, your career path may take a few detours. You may revisit professional plans, rethink your public image or hear from past colleagues. This is not the time to finalise long-term goals. Listen inward, review priorities and reconnect with what genuinely excites you.

Head here for everything you need to know about being a Gemini

Cancer

June 22 to July 23

Your mind drifts towards distant horizons, spirituality and long-held dreams. You may revisit beliefs, rekindle travel ambitions or reconnect with a former mentor or passion project. The universe invites you to redraw your personal map, but not in ink just yet. Let intuition guide you but avoid locking anything in too prematurely, Cancer.

Head here for everything you need to know about being a Cancer

Leo

Your emotional depths glow with insight and mystery. Secrets, shared resources and intimate bonds come up for review. This is a powerful moment to examine emotional fine print you usually skim. You may reconnect with an old flame or rediscover a forgotten part of yourself. Trust instincts but verify facts before making promises or investments.

Head here for everything you need to know about being a Leo

Virgo

August 24 to September 23

Relationships are under review as the Sun aligns with Mercury retrograde. Old flames may resurface, misunderstandings seek clarity or you reassess the give-and-take in close bonds. This is not the moment for final declarations. Listen, reflect and revise your approach to partnership with compassion and honesty.

Head here for everything you need to know about being a Virgo

Libra

September 24 to October 23

Daily rhythms, routines and wellness habits are under scrutiny. You are invited to slow down and reassess how you care for your body, mind and schedule. Expect minor mix-ups or forgetfulness, especially at work, but also flashes of insight that realign you with what truly nourishes you. Aim for flow, but perhaps not perfection.

Head here for everything you need to know about being a Libra

Scorpio

October 24 to November 22

Romance, creativity and joy call softly rather than loudly. This is a beautiful time to revisit a creative project, reconnect with a past love or let imagination roam freely. Just avoid getting lost in fantasy, as the Pisces influence loves twists and turns. Let your inner child speak and your muse dance.

Head here for everything you need to know about being a Scorpio

Sagittarius

November 23 to December 21

Your sanctuary and personal history echo with memories. You may revisit family stories, rethink your roots or reconnect with someone familiar. This is a time for reflection, restoration and perhaps refreshing your space to match inner changes. Emotions may rise like tides, let them. Home is evolving, and so are you.

Head here for everything you need to know about being a Sagittarius

Capricorn

December 22 to January 20

Your thoughts drift into intuitive territory. Conversations, ideas and creative projects circle back for review. This is a good moment to revisit unsent messages, revive old ideas or simply listen more than speak. Avoid forcing outcomes. Reflection, revision and rest bring clarity. Wisdom whispers when you slow down.

Head here for everything you need to know about being a Capricorn

Aquarius

January 21 to February 19

Finances and priorities may feel muddled as receipts disappear, subscriptions resurface or values come into question. This pause invites you to reassess not only what you own, but how you value yourself. Avoid rushing major financial decisions, but reflect on where your energy and income truly flow.

Head here for everything you need to know about being an Aquarius

Pisces

February 20 to March 20

With the Sun merging with Mercury retrograde in your sign, you are a blend of insight and déjà vu. Old ideas, conversations or shelved dreams resurface for review. Communication may be muddled, but your intuition is finely tuned. Trust your instincts more than messages or schedules today.

Head here for everything you need to know about being a Pisces

Your daily Metro.co.uk horoscope is here every morning, seven days a week (yes, including weekends!). To check your forecast, head to our dedicated horoscopes page.

Head here for this week’s tarot horoscope reading, and see what the cards have in store for you!

Check out the tarot horoscope reading for the month of March here.

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MORE: Venus in Aries flips your love life on its head — each star sign’s tarot horoscope forecast

MORE: Daily horoscope March 5, 2026: Today’s predictions for your star sign

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Hannah Swan was doing everything right when it came to weight loss. She ate a clean diet consisting largely of fruit and veg, understood her macronutrients, took collagen and other supplements and was working out four times a week.

And yet every day, for years, the 45-year-old author and writer from Dorset faced the same problem: severe bloating that left her in agonising pain by the end of the day.

‘Sometimes I would wake up and I could see my abs and think I was finally making progress,’ she says. ‘But by the end of the day, I was extremely bloated and in so much pain. I can only describe the feeling as being suffocated inside my own body.’

The swelling was so extreme, friends and family assumed she was pregnant. ‘My boyfriend said: “Are you sure you’re not pregnant? You look like you could be six months along.“’

And appearances aside, Hannah’s social life was on hold. ‘I didn’t accept a dinner invitation for a good few years, because I understood I would be in pain. It’s just constant anxiety about feeling so awful.’

Looking for answers

Hannah’s confusion was largely down to the fact she was proactively living a ‘healthy’ life. She trained nearly every day, focused on healthy eating and had long left behind the party lifestyle of her younger years.

But when she started seeking answers, she was fobbed off with the same ‘diagnosis’ many women receive. ‘As soon as you hit 40, everything is put down to perimenopause,’ she says. ‘I went to the doctor and it was confirmed I was perimenopausal, and everyone said that would be the cause of my pain and bloating.’

‘I started to think: “Is this just what happens? Am I going to have to accept this is how I look and feel?” People were telling me it’s cortisol belly, related to your hormones, and you just need to get on with it.’

She tried calorie restriction, intermittent fasting, smoothies for breakfast instead of meals and a range of health supplements. At one point she even began questioning her workouts. ‘You get to the point where you’re like, should I switch out weight training for Pilates? Or should I just do my 10,000 steps instead?’

But nothing made a meaningful difference to the persistent pattern of swelling and pain around her stomach.

‘A lot of my friends who were struggling with perimenopausal weight gain started taking Ozempic, and they got amazing results. But then they were having side-effects such as hair loss, not to mention spending £200 a month.

‘I knew there must be another way, and kept thinking about my symptoms. When I woke up, I realised there were drastic differences in my bloating and pain depending on what I’d eaten the day before. And I started to think: “Maybe this is down to something I’m eating?“’

Identifying the issue

Eventually, searching for a clearer explanation for her symptoms, Hannah decided to try a YorkTest food intolerance test. She hoped it might reveal whether certain foods were triggering the bloating and discomfort she had been living with for years.

The results highlighted a number of specific foods her body appeared to react poorly to, including wheat, dairy, sugar and certain processed foods.

At first, she was sceptical. ‘I didn’t eat a lot of dairy anyway and wheat-wise it was really just sourdough.’ But when she looked more closely at the full list, the picture became more nuanced.

It wasn’t simply about cutting out obvious culprits such as gluten or sugar. Instead, the results suggested that several smaller, more specific triggers might be contributing to her symptoms. ‘I can’t eat egg whites, but I can eat egg yolks,’ she explains. ‘I can’t eat tomatoes, because I struggle to digest them.

‘People will assume I’ll just cut out gluten, sugar and dairy. But it’s so much more nuanced than that.’

She also discovered that some cooking oils were causing problems. ‘I’m allergic to rapeseed oil and swapped it out for olive or avocado oil instead,’ she says.

Instant results

One of the most surprising aspects of the change was how quickly her body began to respond.

‘The moment that you take out anything nasty from the body, the body stops becoming inflamed,‘ she says. ‘So the moment that you take away anything that’s causing inflammation and pain, you’re going to start to feel relief.’

Within weeks, the difference was clear. ‘I lost 5kg, primarily from water weight and some fat,’ she says. ‘I also experienced significantly less bloating and noticed a marked improvement in my energy levels.’

For Hannah, the biggest lesson was how individual nutrition can be. Rather than following generic diet rules, she believes understanding your body’s specific triggers can make a significant difference.

‘You don’t imagine a tiny bit of sourdough or tomatoes can be doing this,’ she says. ‘But your body is a fine-tuned machine. It’s like driving a Ferrari: you need to know what fuel to put in it so it can perform.’

Instead of restricting food, she says she now focuses on nourishing her body properly. ‘It’s not about elimination; it’s about replacement,’ she explains. These days her diet includes more whole foods (especially fruits and vegetables) and far fewer processed ingredients.

The result? Hannah says she feels healthier and more energised than she has in years – and more confident in how her body looks.

Looking back, she only wishes she had discovered the cause of her symptoms sooner.

‘Knowledge is power,’ she says. ‘And now I’m just so relieved I have answers. And after all this time, I finally have the abs I’ve worked for and can show them off!’

For 15 years, Find Edmonton has helped thousands of people transition out of homelessness by supplying essential furniture while also providing an opportunity for bargain hunters.

Find, operated by Homeward Trust, opened its thrift store in a vacant grocery store at the corner of 51 Avenue and 122 Street in 2011.

While many know it as a second-hand shop, Find also runs a furniture bank that provides free furnishings to people and families transitioning out of homelessness into stable housing.

“I think furniture is something we take for granted. It’s around us all the time. We don’t always give it its due,” said Janine Tremblay, Find Edmonton marketing and events supervisor.

The furniture bank was created to help vulnerable people set up their lives, she said.

“There was this barrier between landlords letting folks into their apartments without furniture. So the team got together, and decided let’s break that barrier down, and let’s get some furniture.”

That first year, Tremblay said Find provided items for just over 400 homes. In 2025, Find furnished 1,861 homes — a number the organization says reflects both the scale of need and the strength of community support.

“If you really put that into perspective, the amount of furniture year to year to year, it’s just incredible what we’re able to do with the community support,” Janine said.

Find relies entirely on donated items, which are either given directly to clients or put out on the floor to be sold in the thrift store.

“We’re furnishing between seven and 14 homes per day,” Janine said.

Once items arrive, they move quickly.

“As soon as it comes in, it gets cleaned, it gets ready to go, and then right out, delivered the next day, usually.”

But the organization says inventory is currently low, even as demand remains high.

To celebrate 15 years in the community, Find is launching a donation drive aimed at collecting 150 of its five items in demand the most: dressers, couches, loveseats, kitchen tables and TV stands. Those who donate between now and March 31 will be entered into a draw for a $150 grocery gift card.

For Find, the work is about more than furniture — it’s about dignity, comfort and stability.

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“We really see the importance and the value of furniture and just how it makes you feel. You’re comfortable, you’re safe, and it just really helps make that house a home.”

Furniture donated to Find must be in good condition and not damaged by pets. Donations can be dropped off at the thrift store just north of Whitemud Drive, but Find can also arrange for items to be picked up.

Find will accept:

• Couches, sofas, chesterfields, loveseats
• Dressers and night stands
• Apartment-sized kitchen tables
• TV stands
• Chairs – dining, accent, living, etc.
• Antiques and collectibles
• Artwork and mirrors
• Shelves and book shelves
• Tables – coffee, side, end, etc.
• Home decor, tchotchkes and knick-knacks
• Kitchen and housewares – pots & pans, cutlery, plates, cups, etc.
• Small desks – home sized
• Area rugs in good condition
• Weights and sporting goods
• Small kitchen appliances
• Newer-style TVs
• Seasonal items  like patio and garden accessories – depending on capacity (in the summer)

The store does not have space to accept large, heavy items such as entertainment units, china cabinets, exercise equipment and older style TVs and can’t take mattresses, as it has no way to properly clean them.

Find does not accept:

• Patio tables (over winter months)
• Beds – frames, headboards, mattresses & box springs
• Large appliances – stoves, fridges, washer/dryers, etc.
• Furniture taller or wider than six feet/Very heavy – desks, entertainment units, cabinets, etc.
• Large or older exercise equipment
• Baby furniture due to safety regulations
• Building supplies and paint
• Furnishings that are broken or need substantial repair
• Hide-a-beds
• Hazardous materials, liquids, cleaning supplies, etc.
• Carpet
• Recliner couches
• Window blinds
• Vacuums
• Weapons and ammunition
• Tube or projector TVs
• Taxidermy

&copy 2026 Global News, a division of Corus Entertainment Inc.

A recent TikTok from the University of Bristol’s student TV station sparked conversation for giving students advice on how to take MDMA.

The UBTV video, overlaid with text reading ‘how often should I take breaks from MDMA’, was presented by a spokesperson from The Drop, part of Bristol Drugs Project, which offers information and support for people using drugs recreationally.

So far, it’s racked up more than 35,000 views, but comments aren’t all positive, with the top liked reply simply saying ‘or don’t do it’.

However, given new research shows a third (32%) of British 23-year-olds have tried hard drugs such as cocaine, ketamine and ecstasy — triple the figure for 17-year-olds — judgement-free information like this is vital from a perspective of harm reduction.

Instead of abstinence, the harm reduction approach to drugs accepts that people will take them, regardless of any ban or warning put in place.

It therefore focuses on practical strategies to minimise negative impacts, from overdose prevention to signposting to addiction support services, with the ultimate goal being to prevent drug-related deaths (now at the highest numbers since records began in England in Wales).

Encouraging safer use is a key cornerstone of this approach, and leaving gaps between ‘sessions’ can go a long way in keeping drug users safe.

Recreational vs dependent

Organisations like The Drop acknowledge that many people won’t stop using drugs, and won’t get addicted.

The harm reduction approach offers advice for people that occasionally use drugs recreationally, for pleasure and enjoyment.

Addiction however, is a chronic condition, defined by the NHS as ‘not having control over doing, taking or using something to the point where it could be harmful to you’.

A person who is dependent or addicted to drugs has a compulsion to use, despite the negative impact the habit may be having on their life.

Dr Rayyan Zafar, neuropsychopharmacologist at Drug Science, tells Metro: ‘A break [between drug taking] isn’t just letting the drug leave the system, it’s about giving the brain and body the time to reverse potential neuro-adaptations that happen in response to the drug.’

These include changes to your tolerance level, a temporary decrease of different chemicals or hormones, and overstimulation of parts of the brain required for you to function at your best.

‘On top of that is the restoration of sleep and appetite, and the reduction of harm to organs,’ he adds.

According to Dr Zafar, ‘it’s a frequency in the dose that drives the harm, not single one-off exposures per se,’ which is why breaks are so important. The risks also multiply if you combine different substances.

The fact is, there are no ‘safe use guarantees’ when it comes to either dose or time limit, and beyond the potential health dangers, getting caught in possession of illegal drugs can also carry a penalty of up to seven years in prison.

However, if you are going to take them, these science-backed guidelines may help lessen the long-term impact.

GHB, heroin, methamphetamine and crack cocaine

Although all drugs can be harmful, GHB, heroin, methamphetamine and crack cocaine have been omitted from this piece, as Dr Zafar says they have no safe limits between use — and because they’re so extremely dangerous, should be avoided altogether.

MDMA: 3 months

Although Dr Zafar says six to eight weeks is the minimum amount of time you should leave between MDMA doses, he recommends a ‘more conservative’ break of three months (as advised in the UBTV TikTok).

There’s no evidence to suggest recreational MDMA use causes any long-term damage to the adult brain, but because it stimulates the production ofserotonin — a hormone related to stress, sleep and temperature — Dr Zafar says it’s possible that, over time, the changes to your brain’s serotonin system may affect how you feel and think.

Recent studies suggest the brain doesn’t fully-form until age 32, so extra caution is also advised for younger people.

Despite this though, Dr Zafar adds that MDMA is ‘by and large, in the way that people use it, a very safe drug.’

MDMA-related fatalities are typically the result of inadequate temperature regulation, taking it alongside other drugs, and high-potency pills, with the risks increasing for first-time users and women (because of how it interacts with the oestrogen and vasopressin in their bodies).

Need support?

If you’re concerned about your own or a loved one’s drug use, the NHS recommends speaking to your GP or visiting the Frank website to find specific support services near you.

If you’re having trouble finding the right sort of help, call the Frank drugs helpline on 0300 123 6600 and they can talk you through your options.

Cocaine: At least a month

Cocaine may be one of the most popular recreational drugs in the UK, but according to Dr Zafar, there’s ‘no evidence-based safe gap’ between sessions.

At the very least, he recommends avoiding consecutive days, as there’s a ’24-fold heart attack increase in the hour after using cocaine’ which decreases over time, but a break of a month or more is preferred.

‘Even weekly use of cocaine can lead to something called dopamine sensitisation,’ Dr Zafar continues. ‘So weekend binge culture can actually make your brain become more dependent on it, and cause sleep loss, anxiety, dependence, risk and cardiotoxicity (heart damage) when combined with alcohol.’

Cannabis: 1 month

‘Tolerance to cannabis is linked to the CB1 receptor,’ explains Dr Zafar. That’s the part of the brain that helps regulate things like appetite, pain, memory and mood. ‘There’s evidence that its density normalises four weeks after abstinence in daily users,’ says Dr Zafar.

After two weeks without a joint, your tolerance is reduced, but a month’s break is better for a ‘complete reset’ of the CB1 receptor, where you can ‘noticeably’ feel a difference.

In terms of regular users, he says dependency often develops as people try to avoid the withdrawal that comes with CB1 receptor downregulation.

‘Basically, the cannabis will dampen it down, which is a response to kind of having loads of like THC in the system,’ he adds. ‘It tries to reduce the number of receptors to reduce the effects… But then, when you stop using the drug, you have the withdrawal like effect, and then they’ll grow back up.’

Amphetamines: 1 month

If you’ve taken amphetamines such as speed, you need to wait a month before doing so again, both to combat the effects of sleep deprivation and overheating, and to avoid falling into chronic use, which ‘is linked to neurochemical and neuroanatomical changes.’

Dr Zafar explains: ‘There are brain changes and also psychiatric risk, with reviews of alterations to the dopamine systems in the brains of people who regularly use amphetamines.’

You may have heard that one of these drugs, mephedrone – also known as M-CAT or meow meow – is being trialled as a psychiatric drug, and has been advocated as a reduced-harm alternative to cocaine by Drug Science founder, Professor David Nutt, a former UK government drug advisor, because it’s less neurotoxic and causes fewer deaths.

‘But the issue with M-CAT is people generally tend to stay up for days on it, where it’s harder to stay up to days on cocaine because of the pharmacokinetic profile,’ adds Dr Zafar. ‘So we can’t take away from the harms entirely.’

Hallucinogens: 3 to 7 days

‘Psychedelics like LSD and psilocybin (magic mushrooms) tolerance builds up really fast, but it also drops really fast, so you probably need around three to seven days to clear acute tolerance,’ says Dr Zafar.

Essentially, if you take hallucinogens more than once or twice within a week, you’ll feel less each time — which is why in clinical psychedelic therapy programs researchers schedule breaks of two to four-weeks between doses.

On retreats, however, people are often given two or three doses over the course of as many days, and when it comes to ‘meaning making’, ‘the longer the breaks are, the more insight.’

Keep in mind too, that while there’s limited evidence of neurotoxicity with these drugs, in some cases they can precipitate psychosis, and it’s important to take them in a comfortable and supportive environment because they’re ‘quite powerful’.

Ketamine: Minimum 2 weeks

Alongside avoiding frequent use, Dr Zafar says you should ‘think weeks between sessions – at minimum two weeks – and stop immediately if you get urinary symptoms’.

He continues: ‘There is a cumulative bladder and urinary tract toxicity that occurs, which is a standout harm for ketamine, and the risk rises significantly with regular patterns… For example, using ketamine at least three times a week over a period of two years has been shown to result in alterations in bladder function.’

This level of use applies to a ‘small and increasing number of people’, but even though it’s not likely to have bladder issues with infrequent recreational comsumption, you should still be careful and seek medical advice if you do experience any worrying symptoms.

After all, it’s better to be safe than sorry.

Alcohol: 2 weeks

You may not consider alcohol as a ‘drug’, but despite the fact it’s readily available and widely used, Professor David Nutt, considers it one of the most harmful.

And although the NHS guideline is no more than 14 units a week, Dr Zafar says ‘no amount of alcohol is safe for the body’ due to how it ‘affects every organ in the body destructively.’

The impact also worsens following ‘cumulative exposure’, with studies showing that three days of drinking in a row causes your liver to start producing ‘alcohol-related fatty deposits’, which can then lead to cirrhosis.

To mitigate this somewhat, Dr Zafar recommends spreading your drinking you out as much possible, from taking specific days off booze each week to practicing Dry January and Sober October for a bigger reset.

He says most people begin to feel more energetic, less irritable and have better sleep better after two weeks abstinence.

‘If you go and have a binge again, then you then got to wait another two weeks to get back to the point that you’ve just earned,’ Dr Zafar concludes.

Tips for harm reduction

Whatever the substance, Dr Zafar recommends these tips to limit its negative impact on your health:

• Don’t mix drugs.
• Avoid binges.
• Watch out for warning signs, from psychological symptoms like anxiety and low mood to physical ones like chest pains, breathlessness and headaches; ‘that’s your body’s way of basically saying you need to be in recovery.’
• Check the drug’s potency. Legally-available testing kits can give you an example of what’s inside a drug, as well as the potential potency of the drug, helping you make an informed decision on how much you should take.
• Seek support as soon as you feel use is becoming problematic, for example if ‘you’re beginning to feel like when you’re off the drug, you’re not feeling great’ — ‘that might be the start of a bigger problem.’

This article was first published on January 22, 2026.

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The Slice

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Standing in front of the mirror before my son’s wedding in March 2023, I felt crushed. At a size 18, my expensive dress was bigger than any I’d worn in my life – and I’d had it taken out another two inches at the last minute. At 13 and a half stone, I was so much bigger than I’d been just a year before.

I’d been a confident size 12 for years, maintaining a healthy weight of around 10st. I swam three times a week and enjoyed long dog walks. I ate normally and knew I could lose a few pounds by being sensible and cutting out treats if I’d overindulged.

But when I turned 50 in 2020, I went into full menopause. In just a month, I put on a stone. I was still cooking fresh meals, I was still active and, as the weight piled on, I cut down on portion sizes. But the extra weight just wouldn’t shift. Within a year, I’d gained two stone.

So I started trying different diets and I’d shed a few pounds – but they always piled back on, with interest. My husband Amin tried to reassure me that he still found me attractive – but it wasn’t about how he felt, it was about how I felt.

I’m only 5ft 3in, meaning my BMI was in the obese category, and I hated the way I looked. It was so frustrating – I felt I couldn’t wear the bright, fashionable clothes I loved and my confidence nosedived.

After months of lockdown, when everyone was thrilled to get back together, I stopped accepting social invitations – no meals out, parties or even coffee with friends. I felt too embarrassed to see them.

In summer 2021, Amin and I celebrated our 30th wedding anniversary with a wonderful trip to Barbados. I wore a swimsuit but I’d always cover up with sarongs. Even in paradise, I felt like a prisoner in my own body.

My eldest son Adam announced his engagement the following year. I was overjoyed for him. But privately, I was filled with dread about how I’d look at the wedding.

For the big day in 2023, I had my hair and make-up done professionally. I wore a beautiful Indian dress and tried to smile for the cameras. But mostly, I avoided everyone, feeling self-conscious and uncomfortable.

When I saw the photographs a few weeks later, I was devastated. It had been such a lovely day, celebrating Adam and his beautiful bride, and all I could think was, ‘How did I let myself get to this stage?’

Those photos were my breaking point. I’d wasted our 30th anniversary hiding under sarongs, I’d avoided socialising for two years – and now I’d hidden at my own son’s wedding.

Thankfully, I had another lovely occasion coming up. In September 2024 Zayn, our younger son, announced he was getting married too – and this time, I was determined to overcome my weight issues. I’d tried the food replacement system LighterLife back in October 2007, to shift the weight I was still carrying after Zayn was born.

I lost three and a half stone in three months and kept it off. I knew it was time for something radical again – so in June 2024, I went on to an intense programme to give me a kick start. The 12-week programme involves four meal replacement packs a day, about 600 calories in total, and cost around £2 per pack. 

Needless to say, the first ten days were brutal – I felt so hungry and exhausted and was ready to quit, but my mentor Lisa was key to my success. She was available for daily support, and we had weekly group sessions online. Lisa regularly reminded me that the process was designed to rewire my brain around food, by giving it a break from the usual craving and bingeing cycle.

I also liked the ‘mindfulness’ and cognitive behavioural elements.

In our weekly sessions, we often delved into uncomfortable territory – examining the core reasons for our eating habits, our relationship with food and our emotional triggers. For me, being in the right headspace was the key to keeping it up.

The first two weeks were so difficult, I really needed the online support. But quickly, I learned I wasn’t always as hungry as I thought. Often, my body needed water, not food.

I learned to distract myself when triggers came up, too, which led to a newfound love of pampering myself with face masks and hair oils.

Within weeks, I felt lighter and more energetic. I could jog up stairs without getting breathless and carry my grandson Gabriel without wanting to hand him over after a few minutes. My morning walks with friends became enjoyable again, not embarrassing struggles where I had to constantly slow down.

By the time of my dress fitting, just one week before Zayn’s wedding, I’d lost so much weight that the dress had to be taken in by four inches.

The difference between Adam’s wedding photos and Zayn’s is like night and day. In Adam’s photos, I’m tense, hiding, barely there. In Zayn’s photos, I’m radiant with happiness and confidence.

My blood pressure, which had been diagnosed as high back in July 2022, is now stable. My health has improved dramatically. I swim regularly again and take Gabriel to swimming lessons on Saturday mornings. Before, I would never have worn a swimming costume in front of other parents.

I even dress differently when I go to work at our care home. I stand straighter. I carry myself with confidence I haven’t felt in years.

My relationship with food has completely changed. I’ve learned to take time to enjoy my meals, to think about mealtimes as a positive experience rather than an emotional crutch or a source of shame. I learned to focus on one meal at a time, one day at a time. I was nervous when I slowly began to introduce ‘real’ food, so I included the packs until I felt I had a routine.

Before, I’d have toast and jam for breakfast, a chicken mayo wrap for lunch, biscuits at teatime and a big curry for dinner. Now, I’ll have a banana or apple, a salad and chicken with peppers or stir-fried salmon fillets. If I crave an ice cream, I’ll have one – but I won’t have another the next day.

In June 2024, I weighed 13.5 stone. Now, I keep my weight at a steady 8st 13lbs – and eating well has become second nature. I’m healthier, more confident, more present in my own life and I have my joy back.

Looking at those wedding photos from Zayn’s big day, I don’t see a woman hiding from anyone any more. I’m free to be fully myself.

As told to Flic Everett

As Londoners, we’ve all dread that text: the one from your landlord, explaining that your rent is about to increase.

Some areas are more infamous for rent rises than others — and considering that the average rent in London is £985, it’s worth knowing where you might be able to find a good deal.

Now, new data has shed light on the neighbourhoods with the greatest — and lowest — changes in monthly payments over the last five years.

Increasingly popular with young professionals, Bethnal Green has seen the steepest change.

In 2020, the price of the average room here was £706, but now, it’s £1,104, which marks a 56.3% uptick in costs.

West Norwood is also on the list, as rents have jumped up by 51.2%, from £616 to £932.

On the other end of the spectrum, though, there are plenty where rents have stayed fairly reasonable.

These aren’t by any means the cheapest areas to rent a room in London (for that, you’ll have to go to southeast, to Bexley), but these neighbourhoods also aren’t experiencing the same wallet-damaging changes as others.

At the top of SpareRoom’s research is North Finchley, where rents have increased by 22.1% since 2020. Back then, a room would set you back £687 on average, but nowadays, it’s more like £839.

But perhaps more surprising is that the second place spot goes to Herne Hill in South East London.

The bougie enclave is often described as feeling ‘like a village’, with its independent coffee shops, breweries and weekly farmers’ market.

On the borders of zone 2 and 3, it’s just a 12 minute train to Blackfriars (whereas North Finchley is in zone 4, and takes around 40 minutes to get to King’s Cross via public transport).

And while renting costs haven’t remained stagnant in Herne Hill, the average rent here was £711 in 2020. Now, it’s still a fairly reasonable (for London) £893, which is a 25.6% increase.

The 10 London postcodes with the lowest five-year rent change, according to SpareRoom

1. N12 (North Finchley). Average room rent in Q4 2025: £839, average room rent Q4 2020: £687
2. SE24 (Herne Hill). Average room rent in Q4 2025: £893, average room rent Q4 2020: £711
3. N5 (Highbury). Average room rent in Q4 2025: £1,020, average room rent Q4 2020: £809
4. E4 (Chingford). Average room rent in Q4 2025: £768, average room rent Q4 2020: £607
5. N10 (Muswell Hill). Average room rent in Q4 2025: £874, average room rent Q4 2020: £682
6. E18 (South Woodford). Average room rent in Q4 2025: £838, average room rent Q4 2020: £650
7. SW14 (Mortlake). Average room rent in Q4 2025: £897, average room rent Q4 2020: £692
8. SW5 (Earl’s Court, West Brompton). Average room rent in Q4 2025: £1,257, average room rent Q4 2020: £968
9. SW3 (Chelsea). Average room rent in Q4 2025: £1,341, average room rent Q4 2020: £1,033
10. SE5 (Camberwell). Average room rent in Q4 2025: £904, average room rent Q4 2020: £691.

Things to do in Herne Hill

If foodie scenes are your thing, then Herne Hill fits that bill. Besides the GAIL’s, which arrived a few years ago, the area is a haven for independent businesses, including Lulu’s (ideal for a flat white), The Sicilian Deli, and Archie’s, which also has a location in Archway.

Utter Waffle, which dishes out entirely gluten-free waffles, also started out in Herne Hill, before heading to Balham to open another restaurant.

We’d recommend the Wafflin’ Chicken, a mozzarella and thyme-stuffed waffle topped with fried chicken, garlic aioli, hot honey, and rocket. And the loaded hash stacks are always worth it, too.

For your little treat head to BunHead, a bakery which specialises in sourdough buns, with flavours rooted in Palestine. This spot had a viral moment on TikTok, and you’ll often find queues out the door.

If you want a nice dinner out, then Llewelyn’s is fit for a date night, serving up dishes like pork chop and cornish sole.

For the best coffee in town, head to the coffee shop beneath the arches and ask for a latte with a little shot of caramel in it. It’s always served with a smile.

Every Sunday, Herne Hill Market keeps the streets alive, and it’s buzzing with stalls serving baked goods, sausage rolls, and art. If you’re ever suffering from a sore head from too much partying the night before, the ever popular Tartiflette stall is sure to blow away the cobwebs.

Undoubtedly, the cherry on top of Herne Hill? Brockwell Park, which has impeccable views over London, a beautiful pond, and even a model railway.

For a pint or two, The Prince Regent has just undergone a rather snazzy refurb. There’s now an upstairs, and they serve a roast dinner on a Sunday.

On a sunny day, this institution is always brimming with locals drinking pints out the front. There are now even more tables to choose from, which feels apt considering spring has very nearly sprung in London.

And, for some unique literature choices from a shop that isn’t Waterstones, Herne Hill Books is right next to the station.

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The Key

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The year’s first Mercury retrograde is upon us, and this one is a doozy, folks.

From February 26 to March 20, Mercury will retrograde in Pisces, the sign where our dear planet of the mind and the mouth is most compromised.

You see, folks, at its personal best, Mercury is clear and concise, retrieving information with ease and broadcasting it to great effect. In Pisces, Mercury is essentially whisper-screaming half-truths, bad poems, and the contents of a dream journal, all in pig Latin, underwater.

Mercury retrograde in Pisces 2026

However, while Pisces may not be the most lucid or linear place for Mercury, it is the one best suited for supporting spiritual hygiene and high-level healing.

“During this period, attention changes from external goals to your inner world. Pisces is the last sign of the zodiac, so Mercury retrograde in Pisces often feels like a phase of summarizing, emotional release, and gradual cleansing,” Tetiana Tsvil, an astrologer and spiritual advisor at Nebula, told The Post.

“This isn’t the best time for radical decisions or sudden changes. Emotional detox during Mercury retrograde doesn’t require complex rituals — its power lies in simple, consistent actions that restore a sense of steadiness and inner balance,” Tsvil said.

What does Mercury retrograde mean?

Tsvil notes that during this retrograde, Mercury will form a not-so-friendly opposition with Virgo.

“Virgo is associated with order, cleanliness, and organization, so cleaning becomes a bigger theme. Even if you’re not usually very sensitive to clutter, it can have a stronger effect on your mood and concentration during this period,” she said.

As the axiom maintains, as within so without, and now more than ever, our physical spaces both impact and reflect our emotional state.

“Cluttered shelves, boxes full of stuff, and objects linked to painful memories can create low-grade, constant stress. The good news: cleaning doesn’t have to be a major overhaul — just pick one area, like your desk, nightstand, or closet,” Tsvil added.

She recommends shifting your decision-making from whether something is functional to how your body responds to it.

“If an item creates tension or reminds you of a chapter you’re ready to leave behind, it may be better to get it out of sight. Sometimes it’s enough to put those things in a box and store them away for now. Even freeing up space temporarily can bring a real sense of relief and peace.”

Digital detox

Permeable AF, Pisces energy does not do well with excessive or competing visual, social, or auditory input, and this difficulty can be amplified and quickly turn to overwhelm during a retrograde cycle.

“You may feel tired for no obvious reason, more irritable, or like your thoughts are scattered. In that case, emotional detox can start with your digital habits,” said Tsvil.

“Deleting unnecessary messages, old chats, and notes can lighten the load on your attention. It also helps to review your subscriptions and keep only sources that don’t trigger stress or constant comparison.”

Writing for emotional release

While Mercury struggles to speak in Pisces, it excels at writing.

As the brilliant astrologer Alice Sparkly Kat maintains, “Mercury in Pisces understands that learning can only take place in a space of confusion.”

To that end, writing during a Mercury retrograde Pisces cycle becomes a way to engage with confusion for the express purpose of liberation.

“During Mercury retrograde, it is better to think of writing not as a tool for analysis, but as a way to free up space inside. The simplest format is free writing without a theme or structure for a few minutes a day,” said Tsvil. “You simply write down everything that comes to mind without trying to organise or explain it. It is important not to reread what you have written and not to try to conclude.”

She shared that the practice of free writing is effective because of the action, not the result.

“It helps to reduce internal pressure and give air to emotions that are usually ignored. If the text seems chaotic or illogical, that’s okay, because that’s the function of the practice.”

Your body as an anchor

Because Mercury struggles in the sign of Pisces and because Pisces is the sign of transcendence rather than embodiment, you could feel less grounded during this transit.

“You may feel distracted, tired, or not fully present. Gentle physical practices can restore a sense of stability without pushing yourself. During this period, choose calmer movement: yoga, stretching, slow walks, or breathing exercises,” said Tsvil.

“These support the nervous system and help release tension. Even 15 minutes can make a noticeable difference. The key is consistency — without forcing it.”

Pause as part of your detox

Tsvil notes that trying to produce at a punishing pace is a major misstep during Mercury retrograde in Pisces.

“Pisces reminds us to balance productivity with real rest. Quiet time without tasks or expectations becomes an important part of emotional cleansing. That might look like time without your phone, without music, and without conversation,” she said.

In that sacred quiet, mental noise softens, emotions surface with more clarity, and we are better suited to respond from a place of calm intentionality rather than ragged reaction.

“This retrograde cycle is also a good time to review your commitments and let go of what’s been draining you for a while. Creative time, calming music, and spending time in nature can be especially supportive,” added Tsvil.

Mercury retrograde dates 2026

• June 29, 2026 – July 23, 2026, swims through Cancer.
• October 24, 2026 – November 13, 2026, stirs the depths of Scorpio

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Astrologer Reda Wigle researches and irreverently reports on planetary configurations and their effect on each zodiac sign. Her horoscopes integrate history, poetry, pop culture, and personal experience. To book a reading, visit her website.