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Readers response: What piece of travel memorabilia brings back the best memories for you?

<p>When we travel, many of us love to pick up a souvenir to remind us of our holidays and the destinations we loved. </p> <p>We asked our readers what piece of travel memorabilia brings back the best memories, and the response was overwhelming. Here's what they said.</p> <p><strong>Jan Hall</strong> - Christmas Decorations! Then when I put my tree up it’s like a trip down memory lane, first one was 1973 from Singapore our first overseas holiday.</p> <p><strong>Debra Stone</strong> - A letter opener with a Paua shell on the handle. New Zealand wouldn't let us take it in our luggage, so we posted it home to ourselves!</p> <p><strong>Becky Murfet</strong> - In 1984 we went to Europe and I collected match boxes from different countries. Have them in a large glass bowl. Great to look at for memories sake.</p> <p><strong>Caron Castner</strong> - Stines from Germany.</p> <p><strong>Margie Buckingham</strong> - A palm-sided wooden carved elephant from a side trip off my cruise from Singapore to Malaysia &amp; Thailand and back to celebrate my 40th. It sits on my mantelpiece so to deliberately trigger good memories of a younger me.</p> <p><strong>Frank Nieuwenhuis</strong> - 2300 year old oil lamp bought in Israel.</p> <p><strong>Fay Russell</strong> - Turkish tea set. </p> <p><strong>Valma Blake</strong> - Of all the things I've bought on my travels, my favourite is my cat ornament collection that are decorated relative to the country or area I visited.</p> <p><em>Image credits: Shutterstock </em></p>

International Travel

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Readers response: What’s your favourite travel memory with your children?

<p>One of the best parts about travelling is having your kids, or even grandkids, in tow to experience a unique holiday together. </p> <p>We asked our reader what their favourite travel memory they're shared with their children is and the response was overwhelming. Here's what they said. </p> <p><strong>Lynne Fairbrother</strong> - All the camping trips we made when they were kids, great family fun.</p> <p><strong>Karen Ambrose</strong> - A long boat trip on the canals in England…. fabulous.</p> <p><strong>Christine Whyte</strong> - Lovely family holidays where I holidayed with my parents, aunties, uncles, and cousins every year for over 18 years. Great summers of beach and fishing and fun times.</p> <p><strong>Suzie Justinic</strong> - Many overseas trips we had as a family to see family in other countries.</p> <p><strong>Cathrine Stanton Hillier</strong> - Sleeping in the back window ledge of the car. Mum made a small sleeping bag for me.</p> <p><strong>Margie Buckingham</strong> - Every year, one holiday was an ‘away holiday’ while the other 3 were spent at nanny’s beach house, which were just the best! </p> <p>Touring Tassie on the Spirit was a great holiday. So was the Gold Coast doing the Theme Parks. But I think the best was driving to Sydney for the Olympics 2000.</p> <p><strong>Barbara Holmes</strong> - The great holidays staying at Cairns Colonial Resort in the 80’s! </p> <p><strong>Jill Harker</strong> - Emigrating from the UK to Australia on the ship in 1970 when the boys were about 7 and 8!</p> <p><em>Image credits: Shutterstock </em></p>

Travel Tips

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Our obsession with taking photos is changing how we remember the past

<p><em><a href="https://theconversation.com/profiles/giuliana-mazzoni-175429">Giuliana Mazzoni</a>, <a href="https://theconversation.com/institutions/university-of-hull-1191">University of Hull</a></em></p> <p>I recently visited the <a href="http://hermitage--www.hermitagemuseum.org/wps/portal/hermitage/?lng=sv">Hermitage</a> in St Petersburg, Russia – one of the best art museums in the world. I was expecting to serenely experience its masterpieces, but my view was blocked by a wall of smart phones taking pictures of the paintings. And where I could find a bit of empty space, there were people taking selfies to create lasting memories of their visit.</p> <p>For many people, taking hundreds, if not thousands, of pictures is now a crucial part of going on holiday – documenting every last detail and posting it on social media. But how does that affect our actual memories of the past – and how we view ourselves? As an expert on memory, I was curious.</p> <p>Unfortunately, psychological research on the topic is so far scant. But we do know a few things. We use smart phones and new technologies <a href="http://studie-life.de/en/life-reports/smart-payments;%20https://www.researchgate.net/profile/Tim_Fawns/publication/275331048_Blended_Memory_the_Changing_Balance_of_Technologically-mediated_Semantic_and_Episodic_Memory/links/56962c6d08ae820ff07594ee.pdf">as memory repositories</a>. This is nothing new – humans have always used external devices as an aid when acquiring knowledge and remembering.</p> <p>Writing certainly serves this function. Historical records are collective external memories. Testimonies of migrations, settlement or battles help entire nations trace a lineage, a past and an identity. In the life of an individual, written diaries serve a similar function.</p> <h2>Memory effects</h2> <p>Nowadays we tend to commit very little to memory – we entrust a huge amount to the cloud. Not only is it almost unheard of to recite poems, even the most personal events are generally recorded on our cellphones. Rather than remembering what we ate at someone’s wedding, we scroll back to look at all the images we took of the food.</p> <p>This has serious consequences. Taking photos of an event rather than being immersed in it has been shown to lead to <a href="https://theconversation.com/memory-loss-isnt-just-an-old-persons-problem-heres-how-young-people-can-stay-mentally-fit-102352">poorer recall of the actual event</a> – we get distracted in the process.</p> <p>Relying on photos to remember has a similar effect. Memory needs to be exercised on a regular basis in order to function well. There are many studies documenting the importance of memory retrieval practice – <a href="http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.738.2035&amp;rep=rep1&amp;type=pdf">for example in university students</a>. Memory is and will remain essential for learning. There is indeed some evidence showing that committing almost all knowledge and memories to the cloud <a href="https://www.journals.uchicago.edu/doi/10.1086/691462">might hinder the ability to remember</a>.</p> <p>However, there is a silver lining. Even if some studies claim that all this makes us more stupid, what happens is actually shifting skills from purely being able to remember to being able to manage the way we remember more efficiently. This is called metacognition, and it is an overarching skill that is also essential for students – for example when planning what and how to study. There is also substantial and reliable evidence that external memories, selfies included, <a href="https://www.ncbi.nlm.nih.gov/pubmed/23957379">can help</a> individuals with memory impairments.</p> <p>But while photos can in some instances help people to remember, the quality of the memories may be limited. We may remember what something looked like more clearly, but this could be at the expense of other types of information. One study showed that while photos could help people remember what they saw during some event, they <a href="https://journals.sagepub.com/doi/abs/10.1177/0956797617694868">reduced their memory of what was said</a>.</p> <h2>Identity distortions?</h2> <p>There are some rather profound risks when it comes to personal memory. Our identity is a product of our life experiences, which can be easily accessed through our memories of the past. So, does constant photographic documentation of life experiences alter how we see ourselves? There is no substantial empirical evidence on this yet, but I would speculate that it does.</p> <p>Too many images are likely to make us remember the past in a fixed way – blocking other memories. While it is <a href="https://theconversation.com/what-is-your-first-memory-and-did-it-ever-really-happen-95953">not uncommon for early childhood memories</a> to be based on photos rather than the actual events, these are not always true memories.</p> <p>Another issue is the fact that research has uncovered <a href="https://www.sciencedirect.com/science/article/pii/S0747563216302503;%20http://www.vulture.com/2014/01/history-of-the-selfie.html">a lack of spontaneity in selfies</a> and many other photos. They are planned, the poses are not natural and at times the image of the person is distorted. They also reflect a narcissistic tendency which shapes the face in unnatural mimics – artificial big smiles, sensual pouts, funny faces or offensive gestures.</p> <p>Importantly, selfies and many other photos are also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5318447/">public displays</a> of specific attitudes, intentions and stances. In other words, they do not really reflect who we are, they reflect what we want to show to others about ourselves at the moment. If we rely heavily on photos when remembering our past, we may create a distorted self identity based on the image we wanted to promote to others.</p> <p>That said, our natural memory isn’t actually perfectly accurate. Research shows that we often <a href="https://theconversation.com/the-real-you-is-a-myth-we-constantly-create-false-memories-to-achieve-the-identity-we-want-103253">create false memories about the past</a>. We do this in order to maintain the identity that we want to have over time – and avoid conflicting narratives about who we are. So if you have always been rather soft and kind – but through some significant life experience decide you are tough – you may dig up memories of being aggressive in the past or even completely make them up.</p> <p>Having multiple daily memory reports on the phone of how we were in the past might therefore render our memory less malleable and less adaptable to the changes brought about by life – making our identity more stable and fixed.</p> <p>But this can create problems if our present identity becomes different from our fixed, past one. That is an uncomfortable experience and exactly what the “normal” functioning of memory is aimed to avoid – it is malleable so that we can have a non-contradictory narrative about ourselves. We want to think of ourselves as having a certain unchanging “core”. If we feel unable to change how we see ourselves over time, this could seriously affect our sense of agency and mental health.</p> <p>So our obsession with taking photos may be causing both memory loss and uncomfortable identity discrepancies.</p> <p>It is interesting to think about how technology changes the way we behave and function. As long as we are aware of the risks, we can probably mitigate harmful effects. The possibility that actually sends shivers to my spine is that we lose all those precious pictures because of some widespread malfunctioning of our smart phones.</p> <p>So the next time you’re at a museum, do take a moment to look up and experience it all. Just in case those photos go missing.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/109285/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/giuliana-mazzoni-175429">Giuliana Mazzoni</a>, Professor of Psychology, <a href="https://theconversation.com/institutions/university-of-hull-1191">University of Hull</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/our-obsession-with-taking-photos-is-changing-how-we-remember-the-past-109285">original article</a>.</em></p>

Mind

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Tastes from our past can spark memories, trigger pain or boost wellbeing. Here’s how to embrace food nostalgia

<p><em><a href="https://theconversation.com/profiles/megan-lee-490875">Megan Lee</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a>; <a href="https://theconversation.com/profiles/doug-angus-1542552">Doug Angus</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a>, and <a href="https://theconversation.com/profiles/kate-simpson-1542551">Kate Simpson</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a></em></p> <p>Have you ever tried to bring back fond memories by eating or drinking something unique to that time and place?</p> <p>It could be a Pina Colada that recalls an island holiday? Or a steaming bowl of pho just like the one you had in Vietnam? Perhaps eating a favourite dish reminds you of a lost loved one – like the sticky date pudding Nanna used to make?</p> <p>If you have, you have tapped into <a href="https://www.tandfonline.com/doi/full/10.1080/02699931.2022.2142525">food-evoked nostalgia</a>.</p> <p>As researchers, we are exploring how eating and drinking certain things from your past may be important for your mood and mental health.</p> <h2>Bittersweet longing</h2> <p>First named in 1688 by Swiss medical student, <a href="https://www.jstor.org/stable/44437799">Johannes Hoffer</a>, <a href="https://compass.onlinelibrary.wiley.com/doi/10.1111/spc3.12070">nostalgia</a> is that bittersweet, sentimental longing for the past. It is experienced <a href="https://journals.sagepub.com/doi/10.1111/j.1467-8721.2008.00595.x">universally</a> across different cultures and lifespans from childhood into older age.</p> <p>But nostalgia does not just involve positive or happy memories – we can also experience nostalgia for <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2F0022-3514.91.5.975">sad and unhappy moments</a> in our lives.</p> <p>In the <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0000817">short and long term</a>, nostalgia can positively impact our health by improving <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2Fa0025167">mood</a> and <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0000817">wellbeing</a>, fostering <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2Fa0017597">social connection</a> and increasing quality of life. It can also trigger feelings of <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0000817">loneliness or meaninglessness</a>.</p> <p>We can use nostalgia to <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2Fa0025167">turn around a negative mood</a> or enhance our sense of <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0000817">self, meaning and positivity</a>.</p> <p>Research suggests nostalgia alters activity in the <a href="https://academic.oup.com/scan/article/17/12/1131/6585517">brain regions associated with reward processing</a> – the same areas involved when we seek and receive things we like. This could explain the <a href="https://www.sciencedirect.com/science/article/abs/pii/S2352250X22002445?via%3Dihub">positive feelings</a> it can bring.</p> <p>Nostalgia can also increase feelings of loneliness and sadness, particularly if the memories highlight dissatisfaction, grieving, loss, or wistful feelings for the past. This is likely due to activation of <a href="https://www.sciencedirect.com/science/article/pii/S2352250X22002445?casa_token=V31ORDWcsx4AAAAA:Vef9hiwUz9506f5PYGsXH-JxCcnsptQnVPNaAGares2xTU5JbKSHakwGpLxSRO2dNckrdFGubA">brain areas</a> such as the amygdala, responsible for processing emotions and the prefrontal cortex that helps us integrate feelings and memories and regulate emotion.</p> <h2>How to get back there</h2> <p>There are several ways we can <a href="https://psycnet.apa.org/fulltext/2006-20034-013.html">trigger</a> or tap into nostalgia.</p> <p>Conversations with family and friends who have shared experiences, unique objects like photos, and smells can <a href="https://www.sciencedirect.com/science/article/abs/pii/S2352250X23000076">transport us back</a> to old times or places. So can a favourite song or old TV show, reunions with former classmates, even social media <a href="https://www.theverge.com/2015/3/24/8284703/facebook-on-this-day-nostalgia-recap">posts and anniversaries</a>.</p> <p>What we eat and drink can trigger <a href="https://www.emerald.com/insight/content/doi/10.1108/QMR-06-2012-0027/full/html">food-evoked nostalgia</a>. For instance, when we think of something as “<a href="https://theconversation.com/health-check-why-do-we-crave-comfort-food-in-winter-118776">comfort food</a>”, there are likely elements of nostalgia at play.</p> <p>Foods you found comforting as a child can evoke memories of being cared for and nurtured by loved ones. The form of these foods and the stories we tell about them may have been handed down through generations.</p> <p>Food-evoked nostalgia can be very powerful because it engages multiple senses: taste, smell, texture, sight and sound. The sense of <a href="https://www.tandfonline.com/doi/full/10.1080/09658211.2013.876048?casa_token=wqShWbRXJaYAAAAA%3AqJabgHtEbPtEQp7qHnl7wOb527bpGxzIJ_JwQX8eAyq1IrM_HQFIng8ELAMyuoFoeZyiX1zeJTPf">smell</a> is closely linked to the limbic system in the brain responsible for emotion and memory making food-related memories particularly vivid and emotionally charged.</p> <p>But, food-evoked nostalgia can also give rise to <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/hpja.873">negative memories</a>, such as of being forced to eat a certain vegetable you disliked as a child, or a food eaten during a sad moment like a loved ones funeral. Understanding why these foods <a href="https://www.tandfonline.com/doi/full/10.1080/02699931.2022.2142525?casa_token=16kAPHUQTukAAAAA%3A9IDvre8yUT8UsuiR_ltsG-3qgE2sdkIFgcrdH3T5EYbVEP9JZwPcsbmsPLT6Kch5EFFs9RPsMTNn">evoke negative memories</a> could help us process and overcome some of our adult food aversions. Encountering these foods in a positive light may help us reframe the memory associated with them.</p> <h2>What people told us about food and nostalgia</h2> <p>Recently <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/hpja.873">we interviewed eight Australians</a> and asked them about their experiences with food-evoked nostalgia and the influence on their mood. We wanted to find out whether they experienced food-evoked nostalgia and if so, what foods triggered pleasant and unpleasant memories and feelings for them.</p> <p>They reported they could use foods that were linked to times in their past to manipulate and influence their mood. Common foods they described as particularly nostalgia triggering were homemade meals, foods from school camp, cultural and ethnic foods, childhood favourites, comfort foods, special treats and snacks they were allowed as children, and holiday or celebration foods. One participant commented:</p> <blockquote> <p>I guess part of this nostalgia is maybe […] The healing qualities that food has in mental wellbeing. I think food heals for us.</p> </blockquote> <p>Another explained</p> <blockquote> <p>I feel really happy, and I guess fortunate to have these kinds of foods that I can turn to, and they have these memories, and I love the feeling of nostalgia and reminiscing and things that remind me of good times.</p> </blockquote> <p>Understanding food-evoked nostalgia is valuable because it provides us with an insight into how our sensory experiences and emotions intertwine with our memories and identity. While we know a lot about how food triggers nostalgic memories, there is still much to learn about the specific brain areas involved and the differences in food-evoked nostalgia in different cultures.</p> <p>In the future we may be able to use the science behind food-evoked nostalgia to help people experiencing dementia to tap into lost memories or in psychological therapy to help people reframe negative experiences.</p> <p>So, if you are ever feeling a little down and want to improve your mood, consider turning to one of your favourite comfort foods that remind you of home, your loved ones or a holiday long ago. Transporting yourself back to those times could help turn things around.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/232826/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/megan-lee-490875">Megan Lee</a>, Senior Teaching Fellow, Psychology, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a>; <a href="https://theconversation.com/profiles/doug-angus-1542552">Doug Angus</a>, Assistant Professor of Psychology, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a>, and <a href="https://theconversation.com/profiles/kate-simpson-1542551">Kate Simpson</a>, Sessional academic, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/tastes-from-our-past-can-spark-memories-trigger-pain-or-boost-wellbeing-heres-how-to-embrace-food-nostalgia-232826">original article</a>.</em></p>

Mind

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How extreme dieting can affect bone health

<div class="theconversation-article-body"><em><a href="https://theconversation.com/profiles/adam-taylor-283950">Adam Taylor</a>, <a href="https://theconversation.com/institutions/lancaster-university-1176">Lancaster University</a></em></p> <p>In a recent Instagram post, the actor Jameela Jamil revealed she has poor bone density, despite only being in her 30s. Jamil blamed this finding on 20 years of dieting – urging her followers to be aware of the harms diet culture can do to your health.</p> <p>Bone density is important for many reasons, primarily because it acts as a reservoir for many of the important minerals our bones need to function well. Many factors can affect your bone density – and as Jamil has pointed out, diet is one component that has a significant effect on bone health.</p> <p>Bone is a living tissue. This means our skeleton <a href="https://www.sciencedirect.com/science/article/abs/pii/S1521690X08000869">grows and remodels itself</a> according to the stresses and strains it’s put under. Everything from fractures to exercise require our bones to change their shape or density. This is why a weightlifter’s skeleton is <a href="https://link.springer.com/article/10.1007/BF00298721">much denser</a> than a marathon runner’s.</p> <p>The biggest skeletal changes we experience happen in our younger years. But bones keep changing throughout our lives depending on how active we are, what our diet consists of, and if we’ve suffered an injury or disease.</p> <p>Bones are <a href="https://www.niams.nih.gov/health-topics/what-bone">made of proteins</a>, such as collagen, as well as minerals – largely calcium. This is a <a href="https://www.ncbi.nlm.nih.gov/books/NBK430714/">key mineral</a> for us, as it keeps our bones and teeth strong and helps repair and rebuild any injured bones.</p> <p>But other minerals and vitamins are also important. For example, vitamin D supports calcium, playing a key role in <a href="https://jamanetwork.com/journals/jamapediatrics/fullarticle/2761808">bone mineralisation</a>. This is where calcium <a href="https://www.ncbi.nlm.nih.gov/books/NBK279023/">combines with phosphate</a> in our bones to create the mineral crystal <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7264100/">hydroxyapatite</a>. This crystal is crucial to our bone mineral density (also known as “bone mass”), as it helps bones remodel and maintain their structural strength.</p> <p><a href="https://www.nhs.uk/conditions/dexa-scan/">Dexa scans</a> – the type of scan Jamil referred to in her post – can measure the density of these crystals in bones. The <a href="https://theros.org.uk/information-and-support/osteoporosis/scans-tests-and-results/bone-density-scan-dxa/">more hydroxyapatite crystals</a> detected, the healthier the bones are.</p> <figure class="align-center "><img src="https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=338&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=338&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=338&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=424&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=424&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=424&amp;fit=crop&amp;dpr=3 2262w" alt="The interior of bones, showing four depictions of bone density – from healthy to severe osteoporosis." /><figcaption><span class="caption">The more crystals detected, the better your bone density.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-illustration/osteoporosis-4-stages-one-picture-3d-524364046">Crevis/ Shutterstock</a></span></figcaption></figure> <p>We hit peak bone mineral density in our <a href="https://pubmed.ncbi.nlm.nih.gov/35869910/">late teens and early 20s</a>, when our body has grown to full size and our metabolism is working its best. From here, it’s possible to maintain <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5684300/">stable bone mass</a> into your late 30s for women and early 40s for men, with the right diet and activity. But after this point, it begins to decline.</p> <h2>Bone density</h2> <p>We accrue calcium over many years. It initially comes from our mother, then later from our diet. Our body accrues calcium so it can adapt to times when calcium demand is greater than what we can get from our diet – such as during pregnancy, when the foetus needs calcium to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3355895/">build its own bones</a>.</p> <p>However, relying solely on this skeletal calcium reserve can’t be sustained for lengthy or repeated periods, because of how long it takes to be replenished. This is why diet is so important for bone density – and why a poor diet can cause extreme damage, especially when certain food groups or minerals are consistently left out.</p> <p>For instance, studies have shown consuming soft drinks, (<a href="https://pubmed.ncbi.nlm.nih.gov/17023723/">particularly cola</a>), more than four times a week is linked with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071508/">lower bone density</a> and increased fracture risk. This is true even after adjusting for many other variables that affect bone density.</p> <p>These carbonated and energy drinks contain <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2966367/">varying levels of vitamins</a> – often with none of the minerals, including calcium, that the body needs to function optimally. This causes the body to draw on its reserves if calcium isn’t being delivered elsewhere in the diet.</p> <p>Diets high in added sugar can also have a detrimental affect on the skeleton. Excess sugar causes inflammation and other physiological changes, such as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9471313/">obesity</a>. Consuming high amounts of sugar is linked with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2748414/">reduced calcium intake</a>, especially in children who substitute milk for sugary drinks. Excess sugar consumption also causes the body to <a href="https://jps.biomedcentral.com/articles/10.1007/s12576-016-0487-7">excrete excess calcium</a>, instead of reabsorbing it in the kidney as the body normally would.</p> <p><a href="https://pubmed.ncbi.nlm.nih.gov/25491765/">Low- and high-fat diets</a> have also been associated with increased risk of <a href="https://www.nhs.uk/conditions/osteoporosis/">osteoporosis</a> (a condition that weakens bones) in women – though larger studies are needed to better understand the effects of removing whole food groups on bone health.</p> <p><a href="https://www.nhs.uk/mental-health/conditions/anorexia/overview/">Anorexia nervosa</a> also has a significant affect on <a href="https://pubmed.ncbi.nlm.nih.gov/30817009">bone density</a> – affecting a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6959847/">majority of people</a> with the condition.</p> <p>Low bone mineral density – especially in the spine – puts people with anorexia at <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6959847/">increased risk of fractures</a> because their bone thickness is reduced, increasing the likelihood of developing osteoporosis, which is associated with increased fractures.</p> <p>Anorexia in young adulthood is particularly challenging. This is the stage where the skeleton is building itself to reach peak <a href="https://pubmed.ncbi.nlm.nih.gov/15574617/">bone mass</a>, so it’s depositing calcium at a record pace. When diet is insufficient and the body already starts drawing on its mineral reserves, there’s a potential that the bone density or calcium reserves in the body will never be optimal – increasing fracture risk for the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6746661/">rest of that person’s life</a>.</p> <h2>Can bone health be fixed?</h2> <p>Optimal bone health starts in utero, but our prepubescent years are key to <a href="https://pubmed.ncbi.nlm.nih.gov/26884506/">setting our skeleton up</a> for later life. People who are behind the curve in early life may have difficulty achieving their peak, as poor bone mineral density can affect everything from our appetite to how efficient our gastrointestinal tract is at absorbing <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6971894/">important nutrients</a> (including calcium). Supplements have a limited effect because our body can only absorb a set amount of any <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746734/">vitamin or mineral at a time</a>.</p> <p>While it’s possible to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5684300/">limit some of the decline</a> in bone density that naturally happens as we age, some of the choices we make – such as not consuming enough calcium – can accelerate the decline. Biological sex also has a significant impact on our bone health in old age – with post-menopausal women at greater risk of osteoporosis because they <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5643776/">produce less oestrogen</a>, which helps keep the cells that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3424385">degrade bone</a> in check.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/228321/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/adam-taylor-283950">Adam Taylor</a>, Professor and Director of the Clinical Anatomy Learning Centre, <a href="https://theconversation.com/institutions/lancaster-university-1176">Lancaster University</a></em></p> <p><em>Image credits: Getty </em><em>Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-extreme-dieting-can-affect-bone-health-228321">original article</a>.</em></p> </div>

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12 best yoga poses to strengthen bones

<p><strong>A bone-health doctor lists the 12 best yoga poses to strengthen bones</strong></p> <p>If you’re like many yoga lovers, you appreciate how this one physical activity can be so beneficial, while simultaneously so gentle. Few other practises stretch your body, calm your mind or help regulate vitals, such as your heart rate and blood pressure, in quite the way a regular yoga session can do.</p> <p>Researcher and rehabilitation doctor, Dr Loren Fishman has also been a practitioner of yoga for 50 years and is the creator of ‘the Fishman method’ of yoga for osteoporosis. In a conversation with Reader’s Digest, Dr Fishman points out that for all its advantages, yoga can also provide a powerful boost to your long-term bone density. In particular, Dr Fishman published 12 yoga poses in Orthopedic Nursing that are particularly great for strengthening your bones.</p> <p>Of these 12 poses Dr Fishman says: “They all work by putting pressure on the bones of sufficient magnitude and duration.” He says this can “stimulate the osteoblasts to make more bone”, thanks to their placement of “maximum torque, compression or pressure” on particular body parts, as outlined below.</p> <p>So, while a good yoga session is a helpful tool to help you get through the week, its effects are longer-lasting than you realised.</p> <p>Keep reading for the 12 best yoga poses to strengthen your bones. (“With all poses, remember not to round the spine as you go into and out of the poses, and within the poses themselves,” Dr Fishman advises.)</p> <p><strong>1. Tree pose (Vriksasana)</strong></p> <p>Tree pose has a special way of calling you to stillness. Dr Fishman says tree pose also adds pressure that can strengthen the upper femur and hip. He adds that a study at the University of Southern California (USC) showed a 60 per cent increase in pressure, even with the foot placed three-quarters down the calf.</p> <p>Dr Fishman says tree pose is “also extremely valuable for improving balance and avoiding falls,” although he reminds us that the raised foot should always go above or below the knee – never directly on the knee joint.</p> <p><strong>2. Triangle pose (Trikonasana)</strong></p> <p>Triangle pose “puts torque on the lumbar spine, the neck of the femur, the hips and ribs,” Dr Fishman says, adding that this is another pose that will help improve balance.</p> <p><strong>3. Reverse Triangle Pose (Parivrtta Trikonasan) </strong></p> <p>Dr Fishman says great pressures develop on the proximal femurs (very top of the femur bone that connects with the hip joint) in this pose, as well as the hip and lower back. Reverse triangle also puts helpful pressure in the ribs and wrists and is “a very powerful balance-improver.”</p> <p><strong>4. Warrior 2 (Virabhadrasana II)</strong></p> <p>“Fabulous mechanical disadvantage means great pressure on the entire forward (bent leg) femur,” Dr Fishman says of full warrior pose. He explains that “the straight leg’s rotation works on the head of femur and hip,” helping to strengthen the upper leg and hip. This is yet another pose that he says helps with balance.</p> <p><strong>5. Side angle pose (Parsvakonasana)</strong></p> <p>Another boon for balance, Dr Fishman says side angle pose torques the lower back and the top of the femur – all good things – and stimulates the bone-making cells of the hip, too.</p> <p><strong>6. Locust pose (Salabhasana)</strong></p> <p>Locust pose “raises pressures, which stimulate bone-making in the posterior elements of the spine,” Dr Fishman says, while it also helps balance some the forward focus on the ribs of the earlier poses. Locust pose also strengthens extensor muscles of the back to improve posture and reverse curvature of the spine in the upper back, which can lead to fractures.</p> <p><strong>7. Bridge pose (Setu Bandhasana)</strong></p> <p>Dr Fishman says bridge pose can help strengthen the ribs and lower regions of the spine.</p> <p><strong>8. Reclining hand to big toe (Supta Padangusthasana I)</strong></p> <p>Also known to be a good hamstring stretch, this pose facilitates “extreme pressure brought to bear on relevant sections” of the femur, hip, pelvis (specifically the sitz bones) and spine.</p> <p>Seated versions of this and the following pose offer less intensity, but Dr Fishman cautions for both: “The seated versions have the potential to be dangerous. Keep the spine straight and against the back of the chair. Do not round the back.”</p> <p><strong>9. Supine hand to big toe 2 (Supta Padangusthasana II)</strong></p> <p>In the side extension variation of this pose, there is “extreme pressure brought to bear” on the upper femur, hip, pubis, ribs, and spine, he says.</p> <p><strong>10. Straight-legged twist (Marichyasana)</strong></p> <p>This “puts great pressure” on the sitz bones and pelvis, as well as “great but safe pressure” on the spine.</p> <p><strong>11. Bent-leg twist (Matsyendrasana)</strong></p> <p>The bent-leg twist “puts great pressure” on the upper femur and pelvis, plus “great but safe pressure” on the vertebra. Dr Fishman suggests you should hug the leg to ensure a straight spine.</p> <p><strong>12. Corpse pose (Savasana)</strong></p> <p>Truthfully, Dr Fishman says, Savasana is “of little value for the bones per se, but truly important at the end of the session for mental and general physiological health.” That’s good enough for us.</p> <p><em><span id="docs-internal-guid-68140ce3-7fff-bd62-dea6-7b47a6dfe42b">Written by Jennifer Huizen and Kristine Gasbarre. This article first appeared in <a href="https://www.readersdigest.co.nz/healthsmart/12-best-yoga-poses-to-strengthen-bones" target="_blank" rel="noopener">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRA87V" target="_blank" rel="noopener">here’s our best subscription offer.</a></span></em></p> <p><em>Image: Getty Images</em></p>

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Vitamin D supplements can keep bones strong – but they may also have other benefits to your health

<p><em><a href="https://theconversation.com/profiles/martin-hewison-1494746">Martin Hewison</a>, <a href="https://theconversation.com/institutions/university-of-birmingham-1138">University of Birmingham</a></em></p> <p>Most of us don’t worry about getting vitamin D when the weather’s warm and the sun is shining. But as winter approaches, accompanied by overcast days and long nights, you may be wondering if it could be useful to take a vitamin D supplement – and what benefit it might have.</p> <p>During the summer, the best way to get vitamin D is by getting a bit of sunshine. Ultraviolet rays (specifically UVB, which have a shorter wavelength) interact with a form of cholesterol called <a href="https://www.ncbi.nlm.nih.gov/books/NBK278935/">7-dehydrocholesterol</a> in the skin, which is then converted into vitamin D.</p> <p>Because vitamin D production is dependent on UVB, this means our ability to make it <a href="https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/#:%7E:text=From%20about%20late%20March%2Fearly,enough%20vitamin%20D%20from%20sunlight.">declines in the winter months</a>. Vitamin D production also <a href="https://pubmed.ncbi.nlm.nih.gov/24494042/">depends on where you live</a>, with people living nearer to the equator making more vitamin D than those living nearer the poles.</p> <p>Vitamin D deficiency is a <a href="https://assets.publishing.service.gov.uk/media/5a804e36ed915d74e622dafa/SACN_Vitamin_D_and_Health_report.pdf">problem in the UK</a> during the winter months. This is due to its northerly position and cloudy weather, and lack of time spent outdoors.</p> <p>One study of over 440,000 people in the UK found that <a href="https://pubmed.ncbi.nlm.nih.gov/33309415/">18% were vitamin D deficient</a> during the winter months. Vitamin D deficiency was even higher in certain ethnic groups – with the data showing 57% of Asian participants and 38% of black participants were vitamin D deficient. This is because the melanin content of skin determines a person’s ability to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946242/#:%7E:text=Skin%20pigmentation%2C%20i.e.%2C%20melanin%2C,%5B7%5D%20and%20more%20generally.">make UVB into vitamin D</a>.</p> <p>Given the prevalence of vitamin D deficiency in the UK, and the importance it has for our health, in 2016 the UK’s Science Advisory Council on Nutrition outlined recommendations for the <a href="https://www.gov.uk/government/publications/sacn-vitamin-d-and-health-report#:%7E:text=In%20a%20change%20to%20previous,aged%204%20years%20and%20older">amount of vitamin D</a> people should aim to get in the winter.</p> <p>They recommend people aim to get ten micrograms (or 400 IU – international units) of vitamin D per day. This would help people avoid severe deficiency. This can be achieved either by taking a supplement, or eating <a href="https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/foods-high-in-vitamin-d">certain foods</a> that are rich in vitamin D – including fatty fish such as herring, mackerel and wild salmon. A 100 gram serving of fresh herring, for example, would have approximately five micrograms of vitamin D.</p> <p>The clearest benefit of taking a vitamin D supplement is for <a href="https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/">bone health</a>. In fact, vitamin D was <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3899558/">first discovered</a> 100 years ago because of its ability to prevent the disease rickets, which causes weak bones that bend.</p> <p>Although rickets <a href="https://www.nhs.uk/conditions/rickets-and-osteomalacia/#:%7E:text=The%20number%20of%20rickets%20cases,from%20sunlight%2C%20can%20develop%20rickets.">isn’t very common</a> in the UK today, it can still occur in children if they lack vitamin D. In adults, vitamin D deficiency can cause bone pain, tenderness and muscles weakness, as well as increased risk of osteomalacia – often called “soft bone disease” – which leads to weakening or softening bones.</p> <p>The reason a lack of vitamin D can have such an effect on bone health is due to the vitamin’s relationship with <a href="https://pubmed.ncbi.nlm.nih.gov/18844850/">calcium and phosphate</a>. Both of these minerals help keep our bones strong – but they require vitamin D in order to be able to reinforce and strengthen bones.</p> <h2>Other health benefits</h2> <p>In addition to its effects on the skeleton, a growing body of research is beginning to indicate that vitamin D supplements may have additional benefits to our health.</p> <p>For example, <a href="https://ar.iiarjournals.org/content/42/10/5009.long">research shows</a> there’s a link between vitamin D deficiency and increased risk of catching certain viral illnesses, including the <a href="https://pubmed.ncbi.nlm.nih.gov/19237723/">common cold</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7231123/">flu</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7385774/">COVID</a>.</p> <p>Similarly, several studies – <a href="https://pubmed.ncbi.nlm.nih.gov/32904944/">including my own</a> – have demonstrated in cell models that vitamin D promotes immunity against microbes, such as the bacteria which causes tuberculosis. This means vitamin D may potentially prevent some types of infections.</p> <p>Vitamin D may also dampen inflammatory immune responses, which could potentially protect against autoimmune diseases, such as <a href="https://pubmed.ncbi.nlm.nih.gov/29243029/">multiple sclerosis</a> and <a href="https://www.frontiersin.org/articles/10.3389/fmed.2020.596007/full">rheumatoid arthritis</a>.</p> <p>One 2022 trial, which looked at over 25,000 people over the age of 50, found taking a 2,000 IU (50 micrograms) vitamin D supplement each day was associated with an <a href="https://www.bmj.com/content/376/bmj-2021-066452">18% lower risk</a> of autoimmune disease – notably rheumatoid arthritis.</p> <p>Vitamin D supplements may also be linked with lower risk of cardiovascular disease. A <a href="https://www.bmj.com/content/381/bmj-2023-075230">major Australian study</a>, which looked at over 21,000 people aged 60-84, found that participants who took a 2,000 IU vitamin D supplement a day for five years had a lower risk of suffering a major cardiovascular event (such as stroke or heart attack) compared to those who didn’t take a supplement.</p> <p>It’s currently not known why vitamin D may have these benefits on these other areas of our health. It’s also worth noting that in many of these trials, very few of the participants were actually vitamin D deficient. While we might speculate the observed health benefits may be even greater in people with vitamin D deficiency, it will be important for future research to study these factors.</p> <p>While it’s too early to say whether vitamin D supplements have broad health benefits, it’s clear it’s beneficial for bone health. It may be worthwhile to take a supplement in the winter months, especially if you’re over 65, have darker skin or spent a lot of time indoors as these factors can put you at <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-deficiency/faq-20058397#:%7E:text=However%2C%20some%20groups%20%E2%80%94%20particularly%20people,sun%20exposure%20or%20other%20factors.">increased risk of vitamin D deficiency</a>.</p> <p>The research also shows us that we should be rethinking vitamin D supplementation advice. While in the UK it’s recommended people get 400 IU of vitamin D a day, many trials have shown 2,000 IU a day is associated with health benefits.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/219521/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/martin-hewison-1494746"><em>Martin Hewison</em></a><em>, Professor of Molecular Endocrinology, <a href="https://theconversation.com/institutions/university-of-birmingham-1138">University of Birmingham</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/vitamin-d-supplements-can-keep-bones-strong-but-they-may-also-have-other-benefits-to-your-health-219521">original article</a>.</em></p>

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What’s the difference between memory loss and dementia?

<p dir="ltr">When it comes to memory loss, it's normal to become a little more forgetful as we age. </p> <p dir="ltr">However, it’s important to know the difference between a standard level of memory loss, and the early signs of dementia. </p> <p dir="ltr">Researchers at the University of New South Wales (UNSW) say it is crucially important to distinguish between the physical decline of ageing, and the more sinister reality of cognitive decline. </p> <p dir="ltr">Associate Professor Simone Reppermund from the Centre for Healthy Brain Ageing says, “As we age, we get more frail, and it may be difficult to walk longer distances or to have the range of motion to drive a car.”</p> <p dir="ltr">“But that's unrelated to cognitive decline, and this is where dementia or cognitive impairment comes in. A person with dementia at some point will not be able to do the things they once could do without thinking, such as drive a car, because they get confused and are no longer able to process the sensory information required to do this.”</p> <p dir="ltr">Prof. Brodaty went on to say that some cognitive decline is part of normal ageing.</p> <p dir="ltr">“As we age, we become slower in our processing speed. We’re not as good at remembering things, particularly when they’re not able to be logically sorted and connected.”</p> <p dir="ltr">But it’s not all bad for older folks, as some things are known to improve with age.</p> <p dir="ltr">“As we age our vocabulary improves, our judgement improves, our ability to organise things improves. In everyday tests where we can sort, say, 10 grocery items into different categories, we do just as well as the younger person because we can use those strategies to compensate. There is also evidence that we become wiser as we get older.”</p> <p dir="ltr">According to <a href="https://www.dementia.org.au" target="_blank" rel="noopener">Dementia Australia</a>, it’s when people encounter difficulties with the following on a regular basis that there could be some underlying cognitive cause worth investigating. </p> <p dir="ltr">These difficulties include:</p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Trouble remembering recent events</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Trouble finding the right word</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Trouble remembering the day and date</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Forgetting where things are usually kept</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Difficulty adjusting to changes in routine</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Trouble understanding written content or a story on television</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Difficulty following conversations in groups</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Problems handling finances</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Difficulty with everyday activities</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Losing interest in activities that were previously enjoyable</p> </li> </ul> <p dir="ltr">Researchers and medical experts say that even if encountering these difficulties has not become a huge hurdle, it is important to be assessed by a doctor. </p> <p dir="ltr">Some conditions can cause symptoms similar to illnesses of cognitive decline, and can be reversed and prevented if caught early enough. </p> <p dir="ltr">While Professor Brodaty says there is no cure for most types of dementia and no known way to prevent it, we can certainly delay the onset of it. </p> <p dir="ltr">“There are certain risk factors that make it more or less likely to develop cognitive decline and dementia, including physical and social inactivity. Being inactive, not engaging in social activities, a poor diet and too much alcohol are all risk factors.”</p> <p dir="ltr">Even then, Professor Brodaty says, “it’s never too late to start, and never too early to start” making changes that maintain and protect your brain health into old age.</p> <p dir="ltr"><em>Image credits: Getty Images</em></p>

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“May her memory be a blessing”: Father of Hamas victim speaks out

<p>The grieving father of a 23-year-old German-Israeli woman, Shani Louk, who was kidnapped from the Nova music festival by Hamas militants on October 7, has shared his devastation after it was confirmed that his daughter had been found dead. The Israeli Ministry of Foreign Affairs confirmed the discovery and identification of Shani Louk's body on Monday.</p> <p>Louk was attending the festival in southern Israel when Hamas breached the border between Gaza and Israel, leading to a series of tragic events. However, her father, Nissim Louk, remembers his daughter as someone who was enjoying herself "until the last moment".</p> <p>"Until about 6.45pm, Shani was still dancing, cheering, and going wild at the party and was surrounded by all her best friends — and they had fun all night," he told the Israeli news outlet, N12. He emphasised that she was killed instantly and didn't suffer. Just ten minutes earlier, she was still immersed in the festival's joy.</p> <p>“She was killed on the spot and not only did she not suffer, 10 minutes earlier she was still enjoying herself.”</p> <p>Mr Louk also criticised the government's response, calling it a failure. He claimed that the government ministries underestimated the situation, were unresponsive, and failed to take adequate measures. He pointed out the responsibility of then-Prime Minister Benjamin Netanyahu in the events and expressed his discontent with the government's handling of the situation.</p> <p>Shani Louk was kidnapped at the festival and subjected to torture and captivity by Hamas terrorists. The Israeli Ministry of Foreign Affairs stated that she "experienced unfathomable horrors", and expressed their condolences, saying, "May her memory be a blessing."</p> <p>The attack by Hamas militants on the festival was a horrifying event. They blocked off access to the festival site from both the north and the south before storming the area on foot. Videos from the site showed them encircling the crowds on three sides, leading to casualties and chaos.</p> <p>Shani's mother, Ricarda Louk, revealed that she last spoke to her daughter after hearing rockets and alarms sounding in southern Israel. She called to ensure her daughter's safety, and Shani informed her that she was at the festival with few places to hide. Her abduction occurred as she was trying to reach her car, with military personnel preventing people from leaving the scene.</p> <p>The tragedy at the Nova festival was immense, with more than 260 bodies found at the site by Israeli rescue service Zaka. However, based on CNN's analysis, the total death toll could be even higher. Additionally, a number of hostages were taken to Gaza during the attack, with the latest figures indicating that up to 239 hostages are believed to be held by Hamas in the enclave.</p> <p>In a glimmer of hope amidst the tragedy, a female Israeli soldier who had been kidnapped by Hamas on October 7 was released during ground operations in Gaza, as confirmed by the Israel Defence Forces. The soldier received medical attention, is in good health, and has been reunited with her family.</p> <p><em>Images: CNN / N12</em></p>

Caring

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Can a daily multivitamin improve your memory?

<p><a href="https://theconversation.com/profiles/jacques-raubenheimer-1144463">Jacques Raubenheimer</a>, <em><a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p><em><a href="https://theconversation.com/au/topics/research-check-25155">Research Checks</a> interrogate newly published studies and how they’re reported in the media. The analysis is undertaken by one or more academics not involved with the study, and reviewed by another, to make sure it’s accurate.</em></p> <hr /> <p>Don’t we all want to do what we can to reduce the impact of age-related decline on our memory?</p> <p>A new study suggests a daily multivitamin and mineral supplement is a simple and inexpensive way to help older adults slow the decline in some aspects of memory function.</p> <p>The <a href="https://ajcn.nutrition.org/article/S0002-9165(23)48904-6/fulltext">new study</a>, which comes from a <a href="https://www.clinicaltrials.gov/ct2/show/NCT02422745?term=NCT02422745&amp;draw=2&amp;rank=1">long-running clinical trial</a>, shows there may be a small benefit of taking a daily multivitamin and mineral supplement for one type of cognitive task (immediate word recall) among well-functioning elderly white people. At least in the short term.</p> <p>But that doesn’t mean we should all rush out and buy multivitamins. The results of the study don’t apply to the whole population, or to all types of memory function. Nor does the study show long-term benefits.</p> <h2>How was the study conducted?</h2> <p>The overarching COSMOS study is a well-designed double-blind randomised control trial. This means participants were randomly allocated to receive the intervention (a daily multivitamin and mineral supplement) or a placebo (dummy tablet), but neither the participants nor the researchers knew which one they were taking.</p> <p>This type of study is considered the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5654877/">gold standard</a> and allows researchers to compare various outcomes.</p> <p>Participants (3,562) were older than 64 for women, and 59 for men, with no history of heart attack, invasive cancer, stroke or serious illness. They couldn’t use multivitamins or minerals (or <a href="https://www.pnas.org/doi/10.1073/pnas.2216932120">cocoa extract</a> which they also tested) during the trial.</p> <p>Participants completed a <a href="https://www.clinicaltrials.gov/ct2/show/NCT04582617?term=NCT04582617&amp;draw=2&amp;rank=1">battery of online cognitive tests</a> at the start of the study (known as baseline), then yearly for three years, of which only three were reported in this paper:</p> <ul> <li> <p>ModRey, measuring immediate recall. Participants were shown “a list of 20 words, one at a time, for three seconds each,” and then had to type the list from memory</p> </li> <li> <p>ModBent, measuring object recognition. Participants were given 20 prompts with a shape and then had to select the correct match from a pair of similar prompts. After this, they were prompted with 40 shapes in turn, and had to indicate whether each was included in the original 20 or not</p> </li> <li> <p>Flanker, measuring “executive control”. Participants had to select a coloured block that corresponded to an arrow in a matrix of arrows, which could have the same (or different) colour to the surrounding arrows, and the same (or different) direction as the prompt block.</p> </li> </ul> <h2>What did the researchers find?</h2> <p>Of all the tests the researchers performed, only immediate recall (ModRey) at one year showed a significant effect, meaning the result is unlikely to just be a result of chance.</p> <p>At two and three years, the effect was no longer significant (meaning it could be down to chance).</p> <p>However they added an “overall estimate” by averaging the results from all three years to arrive at another significant effect.</p> <p>All the effect sizes reported are very small. The largest effect is for the participants’ immediate recall at one year, which was 0.07 – a value that is <a href="https://academic.oup.com/jpepsy/article/34/9/917/939415">generally considered very small without justification</a>.</p> <p>Also of note is that both the multivitamin and placebo groups had higher immediate word recall scores at one year (compared to baseline), although the multivitamin group’s increase was significantly larger.</p> <p><a href="https://www.pnas.org/doi/epdf/10.1073/pnas.2216932120">In the researchers’ prior study</a>, the increase in word recall scores was described as a “typical learning (practice) effect”. This means they attributed the higher scores at one year to familiarisation with the test.</p> <p>For some reason, this “learning effect” was not discussed in the current paper, where the treatment group showed a significantly larger increase compared to those who were given the placebo.</p> <h2>What are the limitations of the study?</h2> <p>The team used a suitable statistical analysis. However, it did not adjust for demographic characteristics such as age, gender, race, and level of education.</p> <p>The authors detail their study’s major limitation well: it is not very generalisable, as it used “mostly white participants” who had to be very computer literate, and, one could argue, would be quite well-functioning cognitively.</p> <figure class="align-center "><figcaption></figcaption>Another unmentioned limitation is the advanced age of their sample, meaning long-term results for younger people can’t be assessed.</figure> <p>Additionally, the baseline diet score for their sample was abysmal. The researchers say participants’ diet scores “were consistent with <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1899558">averages from the US population</a>” but the cited study noted “the overall dietary quality… [was] poor.”</p> <p>And they didn’t measure changes in diet over the three years, which could impact the results.</p> <h2>How should we interpret the results?</h2> <p>The poor dietary quality of the sample raises the question: can a better diet be the simple fix, rather than multivitamin and mineral supplements?</p> <p>Even for the effect they observed, which micronutrient from the supplement was the contributing factor?</p> <p>The researchers speculate about vitamins B12 and D. But you can find research on cognitive function for any arbitrarily chosen <a href="https://www.centrum.com/content/dam/cf-consumer-healthcare/bp-wellness-centrum/en_US/pdf/lbl-00000775-web-ready-centrum-silver-adults-tablets-(versio.pdf">ingredient</a>, including <a href="https://scholar.google.com/scholar?hl=en&amp;as_sdt=0%2C5&amp;q=selenium+cognitive+function">selenium</a>, which can be <a href="https://www.sciencedirect.com/science/article/pii/S0048969720378608">toxic at high levels</a>.</p> <h2>So should I take a multivitamin?</h2> <p><a href="https://newsinhealth.nih.gov/2013/08/should-you-take-dietary-supplements">Health authorities advise</a> daily multivitamin use isn’t necessary, as you can get all the nutrients you need by eating a wide variety of healthy foods. However, supplementation may be appropriate to meet any specific nutrient gaps an individual has.</p> <p>Using a good quality multivitamin at the recommended dose shouldn’t do any harm, but at best, this study shows well-functioning elderly white people might show some additional benefit in one type of cognitive task from using a multivitamin supplement.</p> <p>The case for most of the rest of the population, and the long-term benefit for younger people, can’t be made.</p> <hr /> <h2>Blind peer review</h2> <p><strong>Clare Collins writes:</strong></p> <p>I agree with the reviewer’s assessment, which is a comprehensive critique of the study. The key result was a small effect size from taking a daily multivitamin and mineral (or “multinutrient”) supplement on memory recall at one year (but not later time points) and is equivalent to a training effect where you get better at taking a test the more times you do it.</p> <p>It’s also worth noting the study authors received support and funding from commercial companies to undertake the study.</p> <p>While the study authors state they don’t believe background diet quality impacted the results, they didn’t comprehensively assess this. They used a brief <a href="https://pubmed.ncbi.nlm.nih.gov/22513989/">diet quality assessment score</a> only at baseline. Participants may have changed their eating habits during the study, which could then impact the results.</p> <p>Given all participants reported low diet quality scores, an important question is whether giving participants the knowledge, skills and resources to eat more healthily would have a bigger impact on cognition than taking supplements. <img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/208114/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em>Image credit: Shutterstock</em></p> <p><em><a href="https://theconversation.com/profiles/jacques-raubenheimer-1144463">Jacques Raubenheimer</a>, Senior Research Fellow, Biostatistics, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/can-a-daily-multivitamin-improve-your-memory-208114">original article</a>.</em></p>

Body

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Probing false memories: what is the Mandela Effect?

<p>How is it possible to think you’re sure about something, only to learn that your memory’s let you down, and you were wrong all along? False memories can be so convincing that we never think to question their veracity. Denise Cullen investigates this odd, and little-understood, phenomenon.</p> <div class="copy"> <p>Imagine learning about a famous person’s death, watching footage of the funeral, and listening to the eulogies – then, decades later, finding out that this person had been alive all along.</p> <p>This was the scenario confronting Fiona Broome in 2009 when she shared her memory online, then subsequently learnt that Nelson Mandela was still alive.</p> <p>Broome, a paranormal researcher, had a distinct memory of the human rights activist and Nobel Peace Prize winner dying in prison in the 1980s.</p> <p>“I thought I remembered it clearly, complete with news clips of his funeral, the mourning in [South Africa], some riots in cities and the heartfelt speech by his widow,” she wrote on her website, in a post since removed.</p> <p>As history records, Mandela died aged 95 – a free man and revered former South African president – in 2013.</p> <p>“Recall is a more active and effortful process than mere recognition.”</p> <p>Broome would have been willing to chalk it up to a glitch in her memory. But after ­discovering that many others shared the same memory, she decided it was instead a glitch in the matrix – a sign consistent with the many-worlds theory of quantum physics that there was a parallel universe in which Mandela had, indeed, died in prison in the 1980s.</p> <p>Since then, many other examples of what’s become known as the Mandela Effect – or shared false memories – have emerged.</p> <p>Common examples include that Rich Uncle Pennybags – aka the Monopoly Man – wears a monocle (he doesn’t), that Pokémon character Pikachu has a black-tipped tail (it’s yellow) and that there’s a hyphen in KitKat (there isn’t).</p> <p>Geographically, some folks swear that there are 51 or 52 states in the United States (there are 50) or that New Zealand is located north-east of Australia (it’s south-east).</p> <p>Cinematic examples include the Evil Queen in <em>Snow White and the Seven Dwarfs</em> saying “Mirror, mirror on the wall” (it’s actually “Magic mirror on the wall”). And who can forget the chilling moment in <em>The Silence of the Lambs</em> when Hannibal Lecter first meets Agent Starling and says, “Hello Clarice”? Thing is, it never happened.</p> <p>Misremembering the finer details related to board game mascots, fictional characters or logos might sound inconsequential. Yet the Mandela Effect has spawned a fertile field of psychological research seeking to uncover why people develop false memories – and why, when they do, they are along much the same lines.</p> <p>Wilma Bainbridge, who works in the Department of Psychology at the University of Chicago, has been interested in the workings of human memory since she and others discovered that people are surprisingly consistent in what they remember, forget and make false memories about.</p> <p>In 2011, Phillip Isola and some of his colleagues at the Massachusetts Institute of Technology (MIT) identified that memorability was a stable property of an image shared across different viewers.</p> <p>Presenting at the annual Conference on Computer Vision and Pattern Recognition (CVPR), they built one of the first computer vision systems that sought to predict the memorability of different images.</p> <p>They also provided some of the first glimmers that low-level visual attributes of an image – such as its bright colours, or distinctive edges – cannot alone account for its memorability. Similarly, aesthetics (visual appeal), interest (how likely people are to be drawn to or interact with an image) or saliency (the area which draws people’s eye focus first) are insufficient to unlock the keys to memorability.</p> <p>"[There is a] tendency for people to con­sistently misremember characters or logos from popular culture – things that were, in fact, designed to be memorable."</p> <p>While completing her PhD at MIT, Bainbridge, Isola and MIT colleague Aude Oliva drew on a 10,168-image database of facial photographs to see if the same intrinsic memorability was found in human faces.</p> <p>Their research, published in the <em>Journal of Experimental Psychology</em>, found that some faces were consistently remembered or forgotten – and that this couldn’t be fully explained by attractiveness or other perceived character traits such as ‘trust­worthy’ or ‘boring’.</p> <p>Bainbridge says it was Isola’s paper in 2011 and hers in 2013 that launched the burgeoning field of memorability. Since then, 845 scientific papers have cited the two papers.</p> <p>Currently on maternity leave after having twin girls, Bainbridge told me via email that she was originally inspired to probe the visual Mandela Effect because of how pervasive discussions were online about people having the same false memories. But no memory research had then investigated this intriguing phenomenon.</p> <p>In a recent article in <em>Psychological Science</em>, Bainbridge and her colleague at The University of Chicago, Deepasri Prasad, explored the visual Mandela Effect for the first time.</p> <p>This is the tendency for people to con­sistently misremember characters or logos from popular culture – things that were, in fact, designed to be memorable.</p> <p>Over a series of experiments – using icons such as the Monopoly Man, Pikachu, Curious George, the Volkswagen logo and Waldo from <em>Where’s Waldo</em> – they provided the first experimental confirmation that the visual Mandela Effect exists. (<em>Where’s Waldo?</em> is known as <em>Where’s Wally?</em> in Australia. The discrepancy isn’t an example of the Mandela Effect. It arose because publishers believed ‘Waldo’ would better ­resonate with North Americans.)</p> <p>In the first experiment, they presented 100 adults with images of 22 characters, 16 brand logos and two symbols, and made two altered images of each.</p> <p>“Even though we’ve all lived different lives, there are some pictures that most people remember and some pictures that most people forget,”</p> <p>For instance, they modified Curious George by adding a thin tail in one image and a bushy tail in the other.</p> <p>Research participants viewed all three images and had to choose the correct one.</p> <p>The results indicated that seven out of the 40 images elicited shared – and specific – false memories.</p> <p>In the second experiment, they used eye-tracking methods to see if there were differences in the way participants looked at the images they correctly identified, versus those they got incorrect.</p> <p>“We found no attentional or visual differences that drive this phenomenon,” Prasad and Bainbridge wrote.</p> <p>In the third experiment, the researchers scraped the top 100 Google Image results for each of the seven images to see if previous exposure to non-canonical (incorrect) versions might explain it. But they concluded that there was “no ­single unifying account for how prior perceptual experiences could cause these visual false memories – which had previously elicited the visual Mandela Effect – to occur”.</p> <p>The fourth experiment involved having participants draw the images, given that recall is a more active and effortful process than mere recognition.</p> <p>Some participants viewed the canonical (correct) images prior to being required to reproduce them, while others, who’d flagged that they were already familiar with the images, did not.</p> <p>One-fifth of all images drawn by the former group, and about half of those drawn by the latter group, showed characteristic Mandela-Effect-type errors. For example, the Monopoly Man frequently appeared with a monocle, while Waldo was often depicted sans cane.</p> <p>The common production of such errors during both short- and long-term recall suggests there’s something intrinsic to these images that leads to people generating the same sorts of fallacies – but Bainbridge says that researchers are only just beginning to probe what that might be.</p> <p>Her laboratory is concerned with broader questions about why some images are intrinsically memorable.</p> <p>“Even though we’ve all lived different lives, there are some pictures that most people remember and some pictures that most people forget,” she explains.</p> <p>Interestingly, when people view an image, high-level visual and memory areas in their brains show a sensitivity to its memorability – regardless of whether they consciously remember seeing it or not.</p> <p>Several functional magnetic resonance imaging (fMRI) studies, including one conducted by Bainbridge and her colleague Jesse Rissman of the University of California Los Angeles and published in <em>Scientific Reports</em>, have demonstrated distinctive brain activation patterns (neural signatures) when memorable images are viewed.</p> <p>These processes take place outside conscious awareness, suggesting they occur automatically.</p> <p>Humans aren’t alone in this, with research led by Nicole Rust at the University of Pennsylvania and published in <em>eLife</em> in 2019 identifying similar patterns in rhesus monkeys who completed visual memory tasks.</p> <p>In a 2022 paper published in <em>Computational Brain &amp; Behavior</em>, Bainbridge and her then University of Chicago master’s student Coen Needell wrote that they had developed a deep learning neural network that can predict people’s memories.</p> <div> <p align="center"> </p> <p>“We’ve recently developed a web tool called ResMem using deep learning artificial intelligence where you can upload an image and it will tell you the per cent chance someone will remember that image,” Bainbridge says. “Anyone can try it out with their own photos.”</p> <p>Recent work shows that the images people remember or forget can even be used to identify early signs of Alzheimer’s disease.</p> <p>Research published by Bainbridge and colleagues in <em>Alzheimer’s &amp; Dementia: Diagnosis, Assessment &amp; Disease Monitoring</em> in 2019 found that a small, specific set of images reliably differentiated people with mild cognitive impairment (MCI) or subjective cognitive decline (SCD) from healthy controls.</p> <p>Using data drawn from the DZNE-Longitudinal Cognitive Impairment and Dementia Study (DELCODE), an observational, longitudinal memory clinic–based study across 10 sites in Germany, Bainbridge and colleagues analysed the memory performance of 394 individuals.</p> <p>Each participant viewed a randomly selected subset of 88 photographs from a total pool of 835.</p> <p>The performance of 193 healthy controls was compared to 136 participants with SCD – elderly individuals who self-report a decline in cognitive abilities but don’t yet meet clinical thresholds – and 65 participants with MCI: elderly individuals who show early clinical signs of cognitive decline, but are not yet at the level of Alzheimer’s disease.</p> <p>(Bainbridge notes that Alzheimer’s disease is more severe than MCI, which is more severe than SCD; however, it is possible to have MCI or SCD and never end up developing Alzheimer’s disease.)</p> <p>The researchers found that there was a lot of overlap in what the different groups remembered and forgot.</p> <p>However, there was a small subset of images that were highly memorable to healthy controls, but highly forgettable to those with mild cognitive impairment or subjective cognitive decline.</p> <p>A subset of as few as 18.3 images could distinguish between the two groups.</p> <p>In this way, the intrinsic memorability of images might ultimately pave the way towards quicker, easier and more reliable diagnostic tests of precursors to Alzheimer’s disease.</p> <p>The study of false memories also has weighty implications for criminal defence, given that some people might be wrongfully identified as suspects just because their faces cause false memories more easily.</p> <p>Though this research is not the focus of Bainbridge’s laboratory, work in this area is continuing, with the promise of some yet-to-be-published data suggesting that these more diagnostic images also better tap into the underlying brain pathology in those with MCI.</p> <p>“We’re now interested in creating a neural network tool that can predict your chance of making­ a false memory to an image – and then, theoretically, you could make images that cause lots of false memories,” Bainbridge explains. “These next steps are still in very early stages, though, and sadly, we don’t really have anything yet [on what features may prompt false memories],” she says. One goal of the research is to make the neural network tool available to any scientist who wants to study what makes something cause false memories.</p> <p>Bainbridge’s research on memorability has potential applications for further research as well as education, which may be enriched, for example, with textbook images or ­infographics that are more likely to stick in students’ minds. The findings are also likely to enhance clinical practice, given that memory problems are the most common cognitive deficits in dementia.</p> <p>Bainbridge says those experiencing dementia typically benefit as a result of specially designed environments or tools to aid their memory – for example, memorable cues to help them remember to take essential medication.</p> <p>The study of false memories also has weighty implications for criminal defence, given that some people might be wrongfully identified as suspects just because their faces cause false memories more easily.</p> <p>“You’d want to make sure to control for that when choosing a line up,” Bainbridge says.</p> <p>“It’s pretty amazing to think about how our brains can build up vivid memories of images that don’t really exist and that we’ve never seen before.”</p> <p><em>Image credits: Getty Images</em></p> <p><em><img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=250856&amp;title=Probing+false+memories%3A+what+is+the+Mandela+Effect%3F" width="1" height="1" loading="lazy" aria-label="Syndication Tracker" data-spai-target="src" data-spai-orig="" data-spai-exclude="nocdn" /></em><em><a href="https://cosmosmagazine.com/people/behaviour/probing-the-mandela-effect/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/denise-cullen/">Denise Cullen</a>. </em></div> </div>

Mind

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Readers respond: What did your mum or dad make for dinner growing up that you haven't had in ages?

<p>Sometimes love and affection comes in the form of food, especially when it’s made by our parents.</p> <p>As we grow older and start our own lives we begin to miss the things we got used to as we grow up, especially the food our parents made. </p> <p>Here are some dishes our Over60 readers grew up with that they miss dearly. </p> <p><strong>Keralie Stack </strong>- Mums apple pie, lemon meringue pie. Beautiful meat and kidney pies. Roasted meat in winter cooked in the fuel stove , along with a big pot of pea and ham soup in winter, followed with damper and scones for dinner</p> <p><strong>Peter Lord</strong> - Mums meat and potato pie! I’ve made it and it’s not bad but it’s nowhere near as good as mum’s!</p> <p><strong>Lee Pavey</strong> - A big roast dinner with roast veges &amp; gravy made with the juices of the meat. </p> <p><strong>Jenny Yaun</strong> - In my young 8 years old Living in Indonesia I loved Mum's Nasi Goreng made with tin corn beef, I still make now and again. I'm Dutch/Australian</p> <p><strong>Marie Manson </strong>- Dads fabulous vege soup..</p> <p><strong>Dawn Holmes</strong> - Triple and onions!!! Can't say I miss it but they liked it!! But then mum was a great home cook with her baked goods and tasty soups and stews!!</p> <p><strong>Jennifer Sabatino</strong> - Shepherd’s Pie made with leftover lamb from the Sunday roast and apple sponge (apples with the sponge baked on top), baked custard, baked rice custard and bread &amp; butter pudding.</p> <p><strong>Kathy Bloor</strong> - Mince on toast. I have never made it for myself and I am 70</p> <p><strong>Keith Carter</strong> - I haven't had PLOT TOFFEE FOR 65 years. Just got the recipe from my 86 yo sister. So now thats the go.</p> <p><strong>Lorna Turner Prunes</strong> - and custard. I still cook all the foods my mum and dad cooked except for prunes and custard.</p>

Food & Wine

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4 things you can do today to improve bone strength

<p><em><strong>Dr Vincent is a world-renowned clinical nutritionist, food scientist and expert on antioxidants.</strong></em></p> <p>Bone health is an extremely important issue. While bones make up on average only 15 per cent of human body weight, they are the frame that supports our body. For people 60 and over, this is especially important because age-related bone loss is progressive and can lead to osteoporosis.</p> <p>As we get older, our bones tend to lose their strength, structure and density. The good news is there are lots of things we can do to slow this process and avoid osteoporosis.</p> <p>The issue of bone health has gained a lot of interest in recent years because we are all living longer but moving around less. The key to staying healthy is to keep moving. </p> <p>There are several causes and conditions that can result in bone density loss and/or osteoporosis.  This is why it is so important to discuss these issues with your health practitioners.</p> <p>The main causes include:</p> <ul> <li>Inactivity</li> <li>Aging</li> <li>Hormonal imbalances</li> <li>Certain use medications or chemicals such as steroids</li> <li>Emotional stress</li> <li>Nutritional deficiencies including bone building compounds such as vitamin D and calcium.</li> </ul> <p>It is never too late to give the much-needed attention to our bones, regardless of what age we are.</p> <p>Here are four things you can do to support your bone health.</p> <p><strong>1. Reduce your risk of falling</strong></p> <p>This may sound simple, but it is a crucial thing. One out of five falls causes a serious injury and more than 95 per cent of hip fractures are caused by falling.</p> <p>In older people, reducing risks of falling can be as easy as having your eyes checked. Having an annual eye check ensures that your eyeglasses are in line with your eye conditions.</p> <p>Older people tend to spend more time at home enjoying their familiar surrounds.  Making sure your home is a safe environment is critical.</p> <p>Getting rid of things you could trip over, adding grab bars inside and outside your tub or shower and next to the toilet, putting stable railings on both sides of stairs and making sure your home has lots of light are among the things you can do to increase the safety of your home.</p> <p><strong>2. Staying active and exercise</strong></p> <p>Exercise is vital at every age for healthy bones. It is so beneficial that it helps to prevent and treat osteoporosis. Being living tissues, bones respond to exercise by becoming stronger and more diverse exercise allows us to maintain muscle strength, coordination and balance which in turn helps to reduce the risk of falling.</p> <p>The best bone exercise is weight bearing or resistance training, basically exercises that force you to work against gravity. Examples include weight training, walking, hiking, tennis and even dancing!</p> <p>Simple activities such as gardening, walking the dog and cleaning are also great ways to remain active and exercise our bones.</p> <p>Remember it is important to always consult health or fitness professionals before starting a new exercise routine.</p> <p><strong>3. Healthy diet</strong></p> <p>Fresh food is the best source of our nutritional needs.</p> <p>Dairy, raw cultured dairy (kefir and yogurt), green leafy vegetables, wild caught fish are rich in calcium, magnesium, vitamin K, phosphorus, omega 3 essential fatty acid – all of which are vital for bone health.</p> <p>Having a healthy dose of sunshine also helps to boost the synthesis of vitamin D in our body, but always be cautious with excessive UV exposure.</p> <p>Some of us may need or prefer to take supplements to fulfil these nutritional needs. As the scientist who discovered the world's first breakthrough to extract activated phenolics from produce using only water, I do recommend taking activated phenolics on a daily basis to help to support our general health and wellbeing.</p> <p>On the contrary, excessive intake alcohol, sugar, caffeine and processed meat could be detrimental for our bone health.</p> <p><strong>4. Healthy mind</strong></p> <p>It goes without saying that a healthy mind helps to build a healthy body. We know that stress is one of the causes of bone density loss. Stress can cause hormonal imbalance, poor nutrients absorption and lack of physical activity. Stop worrying about the little things and focus on the important things.</p> <p><em>Images: Getty</em></p>

Body

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Short naps can improve memory

<p>Rather than distracting you from the task at hand, naps can improve your memory function, a new sleep study has found.</p> <p>Scientists at the Saarland University in Germany have found that taking a 45 to 60 minute power nap can boost a persons’ memory by up to five-fold.</p> <p>The study, published in the journal Neurobiology of Learning and Memory, showed participants 90 words and 120 unrelated word pairs. The group was then split into two: one group took a nap and the other group watched a DVD.</p> <p>When the participants were tested again, the group who had napped were able to remember the words as accurately as they could after they learn them.</p> <p>Professor Axel Mecklinger, who supervised the study, said: “A short nap at the office or in school is enough to significantly improve learning success. Wherever people are in a learning environment, we should think seriously about the positive effects of sleep.”</p> <p>He added: “Even a short sleep lasting 45 to 60 minutes produces a five-fold improvement in information retrieval from memory.”</p> <p><em>Image credit: Shutterstock</em></p> <p><strong>Related links:</strong></p> <p><span style="text-decoration: underline;"><em><a href="http://www.oversixty.co.nz/health/mind/2015/12/positive-thinking-and-mental-health/"><strong>Can positive thinking improve your mental health?</strong></a></em></span></p> <p><span style="text-decoration: underline;"><em><a href="http://www.oversixty.co.nz/health/mind/2015/12/health-benefits-of-turmeric/"><strong>Turmeric boosts mood and mind</strong></a></em></span></p> <p><span style="text-decoration: underline;"><em><a href="http://www.oversixty.co.nz/health/mind/2015/12/definition-of-happiness-changes-with-age/"><strong>Your definition of happiness changes with age</strong></a></em></span></p>

Mind

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Fun ways to boost memory in seniors

<p dir="ltr">Memory issues can seriously deteriorate the quality of life for seniors. To reverse the typically progressive process of memory loss, many solutions have been put forward. These include creative leisure activities aimed to work on the senior’s brain while providing relaxation.</p> <p dir="ltr">To work on a senior’s memory, it’s optimal to have them work on a project, focusing and seeing the work being done. There are plenty of games and activities available to help memory.</p> <p dir="ltr"><strong>Paint by Numbers</strong></p> <p dir="ltr">Paint by Numbers is a creative art form that involves painting a pre-drawn sketch on a linen canvas with reference numbers. It helps stimulate the intellect and senses. They’re available in colour books as well, you can find them at your local Kmart and select supermarkets.</p> <p dir="ltr"><strong>Diamond painting</strong></p> <p dir="ltr">Diamond painting is a manual activity where the senior creates beautiful pictures using rhinestones to stick onto a self-adhesive canvas. It calls for concentration, reflection, memorisation, and patience from the practitioner, which is beneficial for working on memory.</p> <p dir="ltr"><strong>Scratch painting</strong></p> <p dir="ltr">Scratch painting is a fun activity that involves scratching a picture with a coin or stylus, like a lottery scratch-off. It requires interest and concentration from the individual, who will enjoy the final picture and benefit their memory.</p> <p dir="ltr"><strong>Music therapy</strong></p> <p dir="ltr">Music therapy is used to treat and alleviate disorders, such as relational, behavioural, and communication difficulties. It also has benefits for seniors with memory problems, as it allows them to mobilise concentration, emotions, and memory in a playful way.</p> <p><span id="docs-internal-guid-70e6c7d1-7fff-2c54-f0e3-9408829a216a"></span></p> <p dir="ltr"><em>Image credit: Shutterstock</em></p>

Mind

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9 medical reasons your short-term memory is getting worse

<p><strong>What is short-term memory?</strong></p> <p>Short-term memory is the type of memory you need to accomplish your immediate goals, explains Dr Patrick Lyden, chair of the department of neurology at Cedars-Sinai Hospital. That may be working your way through tasks during the workday, remembering someone’s name, email, or phone number, or recalling where you tossed your keys when you got home.</p> <p><strong>Where is it located in the brain?</strong></p> <p>When someone rattles off their phone number, you file it away in brain circuits that include the hippocampus (your memory centre) and the amygdala (your emotional hub). Depending on how important the short-term memory item may be (your address, someone you call all the time), it can be converted into long-term memory, says Dr Lyden.</p> <p><strong>How does short-term memory work?</strong></p> <p>Short-term memory isn’t just about being able to quickly recall new info; there are three phases. “You have to register the information, store the information, and retrieve the information,” says Dr Lyden. Registering means that you’re paying attention in the first place. Storing the info means you’ve filed it away in your brain. Retrieval is the ability to access the memory again. Any of these steps can break down, he says.</p> <p><strong>Is your memory okay?</strong></p> <p>Many people assume they have a memory problem when the explanation is something else entirely, says Dr Lyden. Maybe you’re not paying attention because you’re gazing at your phone or texting, for example. The first step to figuring out if something is going on is to “pay closer attention,” he says. Repeat the new information three times to commit it to memory.</p> <p><strong>When it may be time to worry</strong></p> <p>If you can’t pass the “pay attention test” despite repeating the information, your next step, advises Dr Lyden, is to determine if your problem is storing new memories or retrieving them. If you’re having a problem remembering a new acquaintance’s name, ask them to give you three choices – like Carrie, Lauren, or Janet. If your problem is storing new memories, you won’t be able to remember. But if your problem is retrieval, you’ll remember that her name is Janet once you hear the correct name.</p> <p>Having trouble with retrieving a short-term memory isn’t as serious as being unable to store them. “The storage problem is a serious problem, and you should see a neurologist,” he says.</p> <p><strong>Inactivity</strong></p> <p>Blood flow is good for your brain – it keeps it young. “Exercising boosts blood flow to your brain. If you stay active, you’ll have a better memory,” says Dr Daniel G. Amen, author of <em>Memory Rescue: Supercharge Your Brain, Reverse Memory Loss, and Remember What Matters Most</em>. Dr Lyden suggests daily exercise and it doesn’t have to be intense. “A one-kilometre run daily is better than a 10-kilometre run one day a week,” he says.</p> <p><strong>Substance abuse</strong></p> <p>According to Dr Amen, marijuana a toxin that impairs memory. “Marijuana lowers every area of the brain and ages it. On average, pot smokers have brains three years older than non-smokers,” he says. Alcohol abuse can also harm your memory.</p> <p><strong>Mental health conditions</strong></p> <p>People tend to miss their own depression. But if you’re suffering from depression, anxiety, or chronic stress, get help or your memory can also pay the price. “These conditions may all hurt the brain,” says Dr Amen. Getting relief will not only improve your life and outlook but save your brain.</p> <p><strong>Lack of sleep</strong></p> <p>When considering short-term memory loss causes, poor sleep is a big one. “If you don’t sleep seven hours a night or more, you’ll be in trouble. Your brain cleans itself at night. When you don’t get enough, it’s like the garbage collectors didn’t come to clean up,” says Dr Amen.</p> <p><strong>Dementia</strong></p> <p>Before you panic, there’s some good news: “The vast majority of people who are healthy will not have a degenerative neurological condition causing short-term memory loss,” says Dr Lyden. But dementia or Alzheimer’s is a possibility in some groups. If you’re over 60 and have risk factors like diabetes, high blood pressure, or obesity, then you may be more prone to problems and need to be evaluated, he says.</p> <p><strong>Medication</strong></p> <p>If you lead a healthy lifestyle, eat right, exercise, and go easy on alcohol and other substances that can harm memory, yet you still feel like your memory if failing, talk to your doctor about your medications – prescription and over-the-counter, advises Dr Lyden. Cholesterol drugs, painkillers, high blood pressure pills, and sleeping pills are among the drugs that can trigger memory issues.</p> <p><strong>Hypothyroidism</strong></p> <p>When you have an under-active thyroid, everything in your body runs slower. Your digestion will slow and you can become constipated; cell growth slows and can lead to hair loss; your metabolism becomes sluggish, triggering weight gain. And you may be plagued by muddied thinking or forgetfulness. Often, medication to restore thyroid hormones can help alleviate symptoms and help you feel better all over.</p> <p><strong>A poor diet</strong></p> <p>Inflammation is bad for your body and your brain. “The higher the inflammation levels in your body, the worse your memory will be,” says Dr Amen. Eating an anti-inflammatory diet, like the Mediterranean diet, and avoiding foods that increase it (highly processed foods, loads of sugar) is key. He also recommends taking fish oil and probiotics.</p> <p><strong>Lyme disease</strong></p> <p>Lyme disease is transmitted through a tick bite, and causes early symptoms like fever, chills, headache, and fatigue, according to the Centers for Disease Control and Prevention (CDC). Later on, without treatment, some people also may notice short-term memory problems. Dr Amen points out this may include trouble with attention, focus, and organisation. Keep in mind that the types of tick that carry the bacteria are not native to Australia and it’s not likely you can catch Lyme disease in Australia.</p> <p><strong>When to seek help</strong></p> <p>Along with the self-test mentioned earlier, think about how you perceive your short-term memory. Ask yourself: Is it getting progressively worse? Is it worse than 10 years ago? Are other people noticing a problem? “Those are things you should take seriously,” says Dr Amen.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/healthsmart/9-medical-reasons-your-short-term-memory-is-getting-worse-2?pages=1" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

Mind

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6 natural ways to improve your memory

<p>It’s a common concern that as we age our mind will start to slip, and the first thing to go can be your memory. But there are some easy, natural things you can do to keep your brain sharp, no matter how old you are.</p> <p><strong>1. Sleep!</strong></p> <p>This has to be the most-simple memory-boosting trick of all. Everyone has found himself or herself forgetful, irritable or fuzzy after a poor night’s sleep. That’s because your body uses sleep time to restore brain function and solidify the connections between neurons, which will help you remember more of your tasks. Aim for at least seven hours a night, though you’ll be pleased to know that naps also count towards your total. To ensure a good night’s sleep, stick to a regular bedtime schedule, don’t use your gadgets in bed and avoid stimulants (like coffee) in the evening. You should wake up feeling bright, refreshed and ready to face the day.</p> <p><strong>2. Jog your memory, literally</strong></p> <p>Physical exercise is great for your whole body, including your brain. Every time you perform a physical activity your brain’s massive neural network is stimulated. Raising your heart rate gets more blood flowing to your brain, enlarges the hippocampus (the most vital part of the brain for memory), and increases the secretion of brain-derived neurotrophic factor, a protein necessary for long-term memory. Work out in the morning to spike your brain activity and prepare yourself for the mental stresses of the day. Look for exercises that combine coordination with cardiovascular activity, such as dance classes, to really stimulate your brain.</p> <p><strong>3. Find your inner Zen</strong></p> <p>Meditation has been proven to improve memory and overall brain function. Research has shown that it can actually change the physical structure of the brain, such as a thickening of the cerebral cortex through improved blood flow. The cortex is responsible for important brain functions like concentration, learning and memory. Meditating regularly can delay cognitive decline and prevent neurodegenerative diseases like dementia, Alzheimer’s or Parkinson’s. And it’s easy to do at home – there are plenty of apps that will take you through guided meditations to suit any mood or time of day. Or you can simply take some time out to take deep breaths, focus on your breathing and clear your mind.</p> <p><strong>4. Puzzle it out</strong></p> <p>Essentially, the brain is like any other muscle – you need to use it to keep it in top form. Mentally stimulating games like Sudoku, crosswords or chess will improve your cognitive function and keep your memory sharp. Keep your brain engaged with stimulating activities, like learning a language or instrument, or test yourself by taking on new challenges. Working your brain like this stimulates the short term memory and, once the cellular machinery is in motion, it will keep working on your long term memory.</p> <p><strong>5. You are what you eat</strong></p> <p>A varied diet with plenty of antioxidant rich vegetables, colourful fruits and lean protein will have a positive impact on your brain, but there are also number of foods that have been shown to directly improve brain function. Oily fish like salmon or sardines are rich in omega 3 DHA, a fatty acid that’s essential for brain performance and memory. Eggs are a great source of choline, an important nutrient used to produce acetylcholine, a neurotransmitter involved in memory and walnuts contain alpha-linolenic acid, another type of omega 3. Turmeric has also been shown to reduce inflammation and can reduce the plaque on the brain that leads to Alzheimer’s.</p> <p><strong>6. Have fun</strong></p> <p>Laughter and love can be two of the most enjoyable ways to improve your memory. Both release oxytocin and dopamine (the happy hormones) and reduce the presence of stress hormones like adrenaline and cortisol. Excess cortisol can damage the hippocampus and eventually impair learning and memory. Studies have shown that children retain more information when learning in a fun, playful atmosphere as opposed to a stressful one. So have a laugh with your friends, hug your partner or put on that classic comedy – it’s good for you!</p> <p><strong>Related links:</strong></p> <p><a href="/health/mind/2016/04/ways-to-make-decisions-when-indecisive/"><span style="text-decoration: underline;"><em><strong>Are you indecisive? Here are 6 ways to help you make decisions</strong></em></span></a></p> <p><a href="/health/mind/2016/04/tips-to-being-more-assertive/"><em><span style="text-decoration: underline;"><strong>4 tips to be more assertive</strong></span></em></a></p> <p><a href="/health/mind/2016/03/benefits-of-cultivating-mindfulness-in-your-life/"><span style="text-decoration: underline;"><em><strong>10 benefits of cultivating mindfulness in your life</strong></em></span></a></p>

Mind

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Sleepless nights can affect your memory

<p>One-third of a life span is a massive slice of time to spend with our eyes closed, but there's a very good reason humans need so much sleep.</p> <p>We just don't know what it is.</p> <p>What does sleep do to our brains? Like a sleep-deprived student trying to muddle through a morning exam, scientists trying to unravel this enduring mystery have been labouring in a heavy fog.</p> <p>But a new study could help answer this fundamental question, suggesting those hours of slumber allow the brain to rewire the crucial connections between the brain's neurons that clog up when we're awake.</p> <p>This nightly reset is vital for building and preserving memory, as well as our ability to learn new skills and engage with our waking realities, according to the German researchers.</p> <p>But just one sleepless night may be all it takes to stop the brain's ability to recalibrate its connections, overloading its synaptic activity and ultimately hampering its ability to form and retain new memories, according to the research paper published on Wednesday in <strong><em><span style="text-decoration: underline;"><a href="http://nature.com/articles/doi:10.1038/ncomms12455" target="_blank" rel="noopener">Nature Communications</a></span></em></strong>.</p> <p>The researchers set out to test the "synaptic homeostasis hypothesis" that a good night's sleep allows the brain's neuron signals to cut through the chaotic "noise" and improve its capacity to encode, or remember, new information.</p> <p>It is virtually impossible directly test this theory in humans.</p> <p>Using non-invasive transcranial magnetic stimulation (TMS), the research team was able to indirectly compare the synaptic activity in the brains of 20 individuals (aged between 19 and 25) after one night's sleep or after one night of sleep deprivation.</p> <p>The research team used small magnetic pulses to zap the motor cortex - the region responsible for movement - to trigger a muscle twitch in participant's left hands.</p> <p>After their sleepless night, participants needed a much lower pulse to activate the hand muscles compared their well-rested counterparts, suggesting their sleep-deprived brains were more excitable, said the researchers lead by psychiatrists Dr Christoph Nissen at Freiburg University, Germany.</p> <p>The researchers then used the magnetic pulses to imitate the brain activity used to encode new memories. The sleep-deprived participants showed a weaker synaptic response and performed worse in a word-pair memory exercise.</p> <p>Their blood samples also showed reduced BDNF, a molecule that regulates synaptic plasticity needed for memory and learning.</p> <p>"Our study provides the first evidence for sleep-wake-dependent dissociation of associative and homeostatic synaptic plasticity in humans," the researchers concluded.</p> <p>The results may pave the way for effective treatments for neuropsychiatric disorders.</p> <p>There is some evidence the experimental treatment - therapeutic sleep deprivation - can improve mood among people with major depression.</p> <p>The findings suggest the therapy shifts the brain of a depressed patient "into a more favourable window of associative plasticity", the authors suggested.</p> <p>Overall, "the findings were a significant step towards a better understanding of basic mechanisms for health performance and potential alterations in neuropsychiatric disorders," they concluded.</p> <p>What’s the minimum amount of sleep you can survive on before your cognitive performance is affected? Let us know in the comments below.</p> <p><em>Written by Kate Aubusson. First appeared on <a href="http://Stuff.co.nz" target="_blank" rel="noopener"><strong><span style="text-decoration: underline;">Stuff.co.nz.</span></strong></a></em></p> <p><em>Images: Getty</em></p>

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Why does music bring back memories? What the science says

<p>You’re walking down a busy street on your way to work. You pass a busker playing a song you haven’t heard in years. Now suddenly, instead of noticing all the goings on in the city around you, you’re mentally reliving the first time you heard the song. Hearing that piece of music takes you right back to where you were, who you were with and the feelings associated with that memory.</p> <p>This experience – when music brings back memories of events, people and places from our past – is known as a <a href="https://doi.org/10.1371/journal.pone.0251692">music-evoked autobiographical memory</a>. And it’s a <a href="https://doi.org/10.1177/0305735619888803">common experience</a>. </p> <p>It often occurs as an <a href="https://doi.org/10.1177/0963721410370301">involuntary memory</a>. That is, we make no effort to try to recall such memories, they just come to mind spontaneously. </p> <p>Research has recently begun to uncover why music appears to be such a good cue for invoking memories. First, music tends to accompany many distinctive life events, such as proms, graduations, weddings and funerals, so it can play an important role in reconnecting us with these <a href="https://doi.org/10.1017/S1041610215000812">self-defining moments</a>.</p> <p>Music also often captures our attention, due to the way it affects our <a href="https://theconversation.com/the-power-of-our-song-the-musical-glue-that-binds-friends-and-lovers-across-the-ages-73593">minds</a>, <a href="https://theconversation.com/rhythm-on-the-brain-and-why-we-cant-stop-dancing-56354">bodies</a> and <a href="https://theconversation.com/why-sad-songs-say-so-much-to-some-people-but-not-others-65365">emotions</a>. </p> <p>When music draws our attention, this increases the likelihood that it will be encoded in memory together with details of a life event. And this then means it is able to serve as an effective cue for remembering this event years later.</p> <h2>Positive memories</h2> <p>In <a href="https://doi.org/10.1016/j.jarmac.2021.09.002">recent research</a> my colleague and I found that the emotional nature of a piece of music is an important factor in how it serves as a memory cue. </p> <p>We compared music with other emotional memory cues that had been rated by a large group of participants as conveying the same emotional expression as the music excerpts we used. This included comparing music with “emotional sounds”, such as nature and factory noises and “emotional words”, such as “money” and “tornado”.</p> <p>When compared with these emotionally matched cues, the music didn’t elicit any more memories than the words. But what we did find was that music evoked more consistently positive memories than other emotional sounds and words. This was especially the case for negative emotional stimuli. Specifically, sad and angry music evoked more positive memories than sad and angry sounds or words. </p> <p>It seems then that music appears to have the ability to reconnect us with emotionally positive moments from our pasts. This suggests that using <a href="https://theconversation.com/why-researchers-are-turning-to-music-as-a-possible-treatment-for-stroke-brain-injuries-and-even-parkinsons-171701">music therapeutically</a> may be particularly fruitful. </p> <h2>How and when</h2> <p>The familiarity of a piece of music also, perhaps unsurprisingly, plays a role. In <a href="https://doi.org/10.1177/17470218221129793">another recent study</a>, we found that more familiar music evokes more memories and brings memories to mind more spontaneously. </p> <p>So part of the reason music may be a more effective cue for memories than, for instance, our favourite film or favourite book, is that we typically reengage with songs more often over our lifetimes compared to films, books or TV shows.</p> <p>The situations when we listen to music may also play a role. <a href="https://doi.org/10.1017/CBO9780511575921">Previous research</a> shows that involuntary memories are more likely to come back during activities where our mind is free to wander to thoughts about our past. These activities tend to be non-demanding in terms of our attention and include things like commuting, travelling, housework and relaxing. </p> <p>These types of activities align almost perfectly with those recorded in another study where we asked participants to <a href="https://doi.org/10.1177/0305735619888803">keep a diary</a> and note when music evoked a memory, along with what they were doing at the time it happened. We found that daily activities that often go hand in hand with listening to music – such as travelling, doing chores or going for a run – tend to lead to more involuntary memories in the first place.</p> <p>This contrasts with other hobbies, <a href="https://doi.org/10.1525/mp.2021.38.5.435">such as watching TV</a>, which can require our mind to be more focused on the activity at hand and so less likely to wander to scenarios from our past. </p> <p>It seems then that music is not only good at evoking memories but also the times when we are more likely to listen to music are the times when our minds may <a href="https://theconversation.com/how-your-brain-decides-what-to-think-198109">naturally be more likely to wander</a> anyway.</p> <p>Music is also present during many life events that are distinctive, emotional or self-defining – and <a href="https://theconversation.com/how-your-brain-decides-what-to-think-198109">these types of memories</a> tend to be more easily recalled. </p> <p>Indeed, the power of music to connect us with our past shows how music, memories and emotions are all linked – and it seems certain songs can act as a direct line to our younger selves.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://theconversation.com/why-does-music-bring-back-memories-what-the-science-says-197301" target="_blank" rel="noopener">The Conversation</a>. </em></p>

Music