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After the singer’s cancer death in 2016,David Bowie’s fashion designer daughter Alexandria Zahra Jones has says making art helped her battle mental health issues.

When warmer weather arrives, many of us feel the urge to cool off with a refreshing dip at the nearest pool, pond or beach. A paddle is a pleasant way to beat the heat, it can boost your health too. “The benefits of swimming and dipping in open water are well documented,” says Lee Heard, charity director at Royal Life Saving Society UK. “Not only does being in or on open water allow new adventure, it also has documented benefits for both physical and mental wellbeing.” Research from Next found that 33% of people would look to wild swimming to find relief from muscle aches and pains, while 28% of those facing stress see it as a remedy. “Many of us only swim outdoors during the summer season,” says Ella Foote, founder of The Dip Advisor and author of How to Wild Swim: What to Know Before Taking the Plunge. But just because the sun is out doesn’t mean wild swimming is less dangerous, she says: “Learning to swim at some point in your life isn’t enough and being a fit, healthy person on dry land isn’t the same as being water fit.” There were 226 deaths in the UK from accidental drownings in 2022, according to the RNLI. Heard says: “The basic principles of open water safety, combined with knowledge and understanding of the hazards, can increase the enjoyment of open water and significantly reduce the number of incidents that occur each year.” These are the safety considerations to take into account before deciding whether to wade in… Look for lifeguards “There are a great number of open-water sites which are lifeguarded and we would urge people to go to lifeguarded venues if they are looking to take part in open water swimming,” says Heard. Use the RNLI website to find your nearest lifeguarded beach. “Lifeguards are trained professionals who can ensure your safety whilst out on the water and provide assistance should you need it,” Heard continues. “There are also a number of organised events around the country which have lifeguards on duty, so we urge people to attend those events.” Check the conditions If you’re swimming somewhere without a lifeguard, you must be aware of the potential risks.”If swimmers are aware of the potential risks and dangers, then this enables them to do a risk assessment before entering the water,” says Heard. Risks to consider include, he says: “The depth of the water – this changes and is unpredictable; underwater objects and hazards may not be visible; strong currents can rapidly sweep people away; and uneven banks and river beds.” “The weather is more changeable in coastal areas; wind can make a huge difference in the sea and how it behaves,” says Foote, who recommends checking the Tide Times or Surfline websites and following RNLI advice on rip currents. “If you plan a river swim it is worth remembering that water travels faster when a river is shallow, narrow or after spells of heavy rain,” she adds. Know your limits “Can you tread water while keeping your head above the water? Can you float on your back? Could you swim 25 meters without stopping?” asks Foote. “These are the very basic skills for keeping yourself safe in open water and if you are unsure – don’t get in.” While it can be tempting to plunge in on a hot day, never jump or dive without testing the water first. “Enter within your depth and get a feel for the water before swimming,” Foote continues. “Ensure you know where you plan to get out before getting in, sometimes it is easier to get in the water than get out.” And always trust your instincts: “If you’re at the water and something doesn’t feel right, trust that. If the water doesn’t look, or smell right, don’t get in. Outdoor swimming is joyful, but be safe.” Beware of the cold “The shock of cold water can make swimming difficult and increase the difficulty in getting out of the water,” Heard says, even during hot weather when water temperatures are rising. “The water will always be cooler than your core body temperature, so you will experience a gasp and chill on entry,” says Foote. “While it might be warm in the shallows, in deeper water it will be cold at the bottom and that can feel very different when jumping in, which can cause cold water shock and be fatal. “This is also true in coastal areas – the sea is still cool at this time of year.” Don’t trespass Choosing where to swim isn’t just about finding a safe and picturesque spot – you’ve got to make sure you’re not trespassing on private land. “As a rule, avoid reservoirs and quarries – they are often private facilities and are not designed for swimming,” says Foote. “As well as trespassing, many have steep sides and while you might get in okay, getting out can be harder. Some reservoirs have damns, towers and aerators that present a real risk to swimmers.” You should always check whether you’re allowed to swim in a lake in a national parks. The NOWCA network lists safe open water swimming venues. Take the right kit Depending on the weather and water temperature, you may need more than just a bikini or shorts for your swim. “We always recommend going swimming with a friend, wearing appropriate clothing such as a wetsuit, a tow float and a bright-coloured swimming hat,” says Heard, so that you’re more visible if you need help. And don’t forget that while a rush of endorphins can help when you’re in the water, you may feel more chilly once you get out. Heard adds: “It’s vital to also ensure that when you get out you have appropriate clothing to keep you warm after the swim.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Prince of Wales to launch initiative aimed at ending homelessness Beatrice enjoys Glastonbury as princess is spotted on final day of festival Kate triumphant after Frankie Dettori’s win at Royal Ascot

Lando Norris said Max Verstappen’s dominance should not be taken for granted, hailing the Red Bull star as one of the greatest Formula One drivers that has ever lived. Verstappen has won 10 of the 12 rounds so far and he will match Sebastian Vettel’s record of nine consecutive victories if, as widely expected, he triumphs again in front of 105,000 supporters at his home race in the Netherlands on Sunday. The 25-year-old has starred since F1’s regulations were overhauled at the start of last season, with his comfortable victory at the concluding round before the break in Belgium his 19th from his last 23 outings. He is a staggering 125 points clear in the standings as he closes in on a hat-trick of titles. But it has been suggested that Verstappen’s reign in his all-conquering Red Bull machine – akin to Michael Schumacher’s emphatic dominance for Ferrari at the turn of the century – has been a turn-off for the sport’s booming fanbase. However, McLaren’s Norris, a close friend of Verstappen’s, said: “We should definitely enjoy witnessing something like this. That’s better then just complaining because he’s doing so well. “Of course, it would be nice to see him battle a bit more and work for a living more, but he proved enough of that when he raced Lewis (Hamilton) for the championship in 2021. “He showed what a fighter he is and I can say without doubt that he is easily one of the best drivers ever. We shouldn’t take him for granted.” In the build-up to this weekend’s event, Lewis Hamilton raised the prospect that Verstappen could win the 10 concluding races of the season. There is even an outside chance that the Dutchman could wrap up the title at the Japanese Grand Prix on September 24, with half-a-dozen rounds still to run. Verstappen’s Red Bull team-mate Sergio Perez started the year with two wins from four but his challenge faded rapidly. “Everyone has their days when they are beatable and I think Max has that, too,” added Norris. “But it’s just that no one is able to prove it because no one is close enough. The closest guy should be his team-mate and he isn’t doing it. “So, I wouldn’t be surprised if he won the rest of the races this year. I don’t think anyone would be surprised to be honest with you. “It would be an incredible achievement to win nine in a row and he is definitely capable of doing it. “Max has said many times that his career might not last long. He’s a guy that just wants to do what he enjoys. As soon as he doesn’t enjoy it he could be out of here. That’s just the kind of guy he is.”

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Musician Tom Speight was diagnosed with the long-term bowel condition Crohn’s disease 15 years ago. After undergoing emergency surgery for the condition , he had a stoma connected to his digestive system. As today marks World Inflammatory Bowel Diseases Day (IDB), Speight has opened up about the realities of living with a stoma and debunks 10 common misconceptions about his condition. A stoma is an opening on the abdomen that can be connected to either your digestive or urinary system to allow waste to be diverted out of your body. Stomas are sometimes used after surgery to remove cancers in your pelvic area or help treat inflammatory bowel diseases, such as Crohn’s disease or ulcerative colitis. How does Crohn’s impact on your life and mental health? Over the years, [there have been some] really difficult situations to deal with – I was hospitalised last year while I was making my album, and lying in hospital, not knowing if I was going to be well enough to finish what I’d been working so long and so hard for was really really demoralising. For me, stress is a big trigger, so when you’re stressing about keeping up with everything and keeping on top of things it was actually making me worse. There’s a ripple effect to this disease in that your limitations can affect how others [family and friends] live their life,” he said. “I’ve been having regular therapy since 2019 to help manage my stress and improve my mental health. Working out how to manage the condition is unbelievably frustrating. Finding the right team of doctors, the right medication, and the right diet is such a draining process. For me, one of the hardest parts is knowing that despite everything you try, the trial and error process you go through can ultimately put you back in hospital if it’s not quite right. It can be a scary thought. The prospect of having a third operation or a sixth stay in hospital is always there, at the back of my mind. Here are the 10 most common misconceptions about living with a stoma, according to Speight: 1. Swimming is fine Often people believe that having a stoma means you can’t enjoy the same hobbies and activities that you did before you had the operation. Swimming comes to mind first: I think people presume you’ll have a leakage or accident, but in the 10 years I’ve had the stoma. I’ve never once had a problem. The stoma bag is waterproof and secure due to its adhesive. There’s no reason why a person with a stoma can’t swim with confidence. 2. What you can and cannot eat When I first spoke to my stoma nurse, I asked about my dietary requirements and what to avoid... you’d be surprised about what’s on the forbidden list. Some people may be advised to avoid eating very fibrous foods, or foods with tough outer skins such as sweetcorn, popcorn, peas and potato skins, to avoid causing a blockage in the bowel. Often eating out can feel like a game of Russian roulette. I’ve had many episodes where I’ve been caught out and been absolutely floored in the process. 3. Being visible I was 24 when I first had the emergency surgery to have a stoma. At the time, I thought having the operation would mean my career was over... you can’t be a pop star and have a bag, right? In reality, no one actually will know until you tell them. I’ve worn tight-fitting clothes while channelling my best Freddie Mercury moves and it’s never been a problem. I kind of wish I could tell my younger self that things will be ok and it’s not the end. In some ways, it was just the start, because it gave me a whole new lease of life. 4. ‘Only elderly people have stomas’ I originally thought only old people have stomas, and yes, the elderly are more likely to have a stoma, but surgery can be performed on anybody at any age. I’ve met a number of younger people through the charity Crohn’s & Colitis UK who are just like me, and it’s quite comforting to know you’re not alone. 5. Sex Without being too graphic, this isn’t a problem. It’s all about finding the right partner who can make you feel safe and confident. 6. Smell A lot of the misconceptions about having a stoma were things I initially thought too. I thought it would be unhygienic and, quite frankly, not smell so fresh. The reality is, you’ll only ever notice the smell when you go change it in the toilet. In some ways, it would be no different from anyone else using the loo 7. Is this permanent? For some patients, a stoma is permanent. However, for many, an ostomy is performed to allow for the bowel to heal from scarring, inflammation and infection. I personally need to get to a level of health where a reversal could be performed, while also managing to take some time off to heal properly. 8. ‘You can’t exercise’ I think this misconception might be because people might think you’re vulnerable or weak due to the operation. Exercising regularly can have a really positive impact on people with a stoma, as it reduces the risk of a hernia and keeps your body fit. I’ve never felt stronger in my life. 9. Find the nearest toilet I think people often think you’re walking around with poop all day... this isn’t the case! You just have to go to the toilet like everyone else. 10. The reality is... Yes, it’s a life changing operation but with a few mindful changes you can lead a happy and healthy life. Just avoid the popcorn and drink plenty of water. Read More Ninety-five per cent of Black adults don’t swim – meet the people trying to change that How being seduced by gambling’s love bombing ended with a prison sentence ‘Unproblematic people don’t age’ reflects the stupidest kind of beauty standard Woman, 50, to become a surrogate mother for same-sex couple Doctors dismissed her as a hypochondriac. Then came an incurable diagnosis Festival founder hopes to help tackle women’s health taboos

There’s a major tournament for football fans to look out for this summer, with the Women’s World Cup set to take place. It’s the first time the tournament has been co-hosted, with both Australia and New Zealand set to play host to games in the biggest event in the women’s game. Things kick off on July 20 and the final will eventually take place on August 20. Sarina Wiegman’s England side are looking to add the World Cup to their collection after victory in the Euros in 2022. Sign up to our free Indy100 weekly newsletter However, they’ll be missing captain Leah Williamson as well as Beth Mead and Fran Kirby through injury. There are numerous places showing the games in London, but you’ll have to get up early to watch the games as they kick off in the morning for viewers in the UK. The list of England group games is below: Saturday July 22 - England vs Haiti, 10.30am Friday July 28 - England vs Denmark, 9.30am Tuesday August 1 - China vs England, 12pm These are some of the best places in London to catch the Lionesses in action. Boxpark (Shoreditch, Croydon and Wembley) Boxpark is always good for a party when the football is on, and all three venues in London are showing World Cup games. The Wembley and Croydon venues can hold up to 1,200 capacity, and you can guarantee the place will be rocking for England matches. It’s not just the live screenings either, as there’ll also be “fun-filled games, live performances, and a range of family-friendly activities” at the Croydon and Wembley locations as part of the family-friendly screenings. Boxpark, various locations, boxpark.co.uk Belushi's With chains in London Bridge, Hammersmith, Camden, Greenwich and Shepherd's Bush, Belushis offer plenty of dependable venues to watch the tournament from. If you pre-book, there’s also the chance to make use of their Prime Time Lager multi-buy offer of a five-bottle bucket for £25.00 across Belushi’s London locations. Various locations, belushis.com Four Thieves Battersea pub Four Thieves are going all in for the World Cup this year, showing all the England matches and offering brunch to fans watching the Lionesses’s first game of the tournament. Brunch tickets include a meal from the menu as well as bottomless mimosas and Bloody Marys until 2pm, with all the action shown on the venue’s HD projector screen. Stick around after for bingo, music and party games, too. 51, Lavender Gardens, Battersea, SW11 1DJ, the-four-thieves.com TOCA Social With the games starting early in the day, TOCA Social at the O2 is offering people the chance to work remotely while watching the games. A £20 ticket gets you unlimited tea and coffee and either breakfast or lunch, as well as plenty of plugs to power up your laptop. The ‘interactive football and dining experience’ could be a great place to check out the action this summer. Peninsula Square, SE10 0DX, sevenrooms.com Bar Kick One of the best sports bars in East London is opening its doors for the Women’s World Cup. If you fancy making a day of it afterwards, the venue also has interactive dart boards and foosball tables to hire out.Shoreditch High St, E1 6JE, barkicklondon.com Have your say in our news democracy. Click the upvote icon at the top of the page to help raise this article through the indy100 rankings.

The Soul Cap has gotten the green light from swimming’s top governing body, which figures to be a huge step toward bringing more diversity to a largely white sport