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How to choose a legal decision-maker as you get older – 3 things to consider

<a href="https://theconversation.com/profiles/joseph-ibrahim-252671">Joseph Ibrahim</a>, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a> and <a href="https://theconversation.com/profiles/amelia-grossi-1280226">Amelia Grossi</a>, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a> “It’s my life and I’ll do what I want,” <a href="https://www.youtube.com/watch?v=HNzmrEgz_GI">sang</a> Eric Burdon of The Animals to the baby boomer generation. Unfortunately, that’s not always the case. As we get older, sometimes we are no longer capable of making our own decisions. Diseases that affect the brain such as dementia, stroke and head injury can impair cognition and thinking. Some people may choose to appoint a <a href="https://www.legislation.vic.gov.au/in-force/acts/medical-treatment-planning-and-decisions-act-2016/008">medical treatment decision-maker</a> or an <a href="https://www.legislation.vic.gov.au/in-force/acts/powers-attorney-act-2014/007">enduring power of attorney</a> to make certain decisions on their behalf. Alternatively, a legal tribunal or court may appoint <a href="https://www.legislation.vic.gov.au/in-force/acts/guardianship-and-administration-act-2019/005">a guardian or trustee</a> to help guide decisions about health care, finances, accommodation and lifestyle. Who is the right person to take on this important role? Is it the family member or partner who knows you best? Or someone with time and energy? Perhaps someone who understands the services you need – like a nurse, accountant or real estate agent? The role of a decision-making representative has <a href="https://www.alrc.gov.au/publication/equality-capacity-and-disability-in-commonwealth-laws-alrc-report-124/3-national-decision-making-principles-2/will-preferences-and-rights-2/#:%7E:text=The%20'best%20interests'%20principle%20is,an%20equal%20basis%20with%20others">changed significantly</a> in recent years, shifting from a paternalistic approach to a more person-centred focus. Our <a href="https://pubmed.ncbi.nlm.nih.gov/35157838/">research</a> looks at the differences between these approaches and how subconscious bias can influence decision-making. <h2>Taking care</h2> These days, guardianship has <a href="https://www.legislation.vic.gov.au/in-force/acts/guardianship-and-administration-act-2019/005">moved</a> from deciding what’s deemed to be in the individual’s “best interests” to what best reflects their “will and preferences”. While <a href="https://www.legislation.vic.gov.au/repealed-revoked/acts/guardianship-and-administration-act-1986/089">previously</a>, decisions were made for the person by their guardian or representative, new laws require representatives to enact the person’s “will and preferences”. That is, to make decisions with them. This is an important difference. The newer model gives the represented person more autonomy over personal, financial and other decisions. It recognises that even though a person may struggle with aspects of decision-making, they should not be excluded from decisions about how they live their life. This fundamental shift was <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6313688/">earlier adopted</a> by the United Nations in the <a href="https://www.ohchr.org/en/hrbodies/crpd/pages/conventionrightspersonswithdisabilities.aspx">Convention on the Rights of Persons with Disability</a>, to which Australia is a signatory. <h2>Challenging in real world situations</h2> The will and preferences <a href="https://supporteddecisionmaking.com.au/wp-content/uploads/sites/4/2021/08/Realising-will-preferences-and-rights-reconciling-differences-on-best-practice-support-for-decision-making.pdf">framework</a> may sound simple, but it can be <a href="https://www.tandfonline.com/doi/full/10.1080/09687599.2021.1941781">challenging in practice</a>, when concepts of empowerment are tricky to define and the will of someone with cognitive difficulties is hard to discern. Representatives <a href="https://supporteddecisionmaking.com.au/wp-content/uploads/sites/4/2021/08/Realising-will-preferences-and-rights-reconciling-differences-on-best-practice-support-for-decision-making.pdf">bring their own biases, perceptions and lived experience</a> to the role of supporting another person to make decisions. This subjectivity is a natural and an inherent part of decision-making. The representative faces the challenge of setting aside their own opinion and, instead, stepping into the shoes of the represented person to give effect to what they want. A mismatch between the age, gender, ethnicity, religion or socioeconomic status of the representative and the represented person can exacerbate this challenge. An older able-bodied female, who is deeply religious and from a middle-to-high income background might find it difficult to represent a young man with a disability who is an atheist and from a working-class background. Now, imagine a scenario where the young man expresses a desire to go bungee-jumping or parachuting, despite previously showing a fear of heights. What’s his representative to do? Older people and women generally <a href="https://www.tandfonline.com/doi/abs/10.1080/1366987032000105315?journalCode=rjrr20">have a lower appetite for risk</a>, as do those who have a faith and with a high socioeconomic status. A heightened perception of danger or a feeling the activity as frivolous, may lead to the representative reframing the situation with their subconscious bias. They may fail to respect the younger person’s will and preferences. Understanding what might shape a representative’s approach to decision-making is essential. Especially when decisions involve <a href="https://theconversation.com/do-you-want-to-be-resuscitated-this-is-what-you-should-think-about-before-deciding-105506">health</a> or <a href="https://theconversation.com/theres-no-need-to-lock-older-people-into-nursing-homes-for-their-own-safety-73954">living arrangements</a>. <h2>3 things to look for when selecting a legal decision-making representative</h2> 1. Deep understanding An intimate understanding of your situation is crucial. An ideal representative is someone who actively listens and has a holistic view of your circumstances. This may come from discussions with you and your loved ones. The representative must be careful your views are not outweighed by those of family or friends who are often more vocal. They should have a deep sense of who you are as an individual. 2. Self-awareness The person you choose should be able to describe their personal views and values and understand how their perspective may influence their decisions. This is vital to mitigate the effects of pre-existing bias. They should be able to reflect on their own lived experiences, to understand how their history shapes their approach to decision-making. They should be able to assess whether what you would do is the same as what they think you should do, and why. 3. Effective documentation A record of conversations between the representative and represented person often helps to illuminate a person’s will and preferences. Writing or recording compels us to commit to an idea and explain what we mean. It helps to clarify what is intended far better than a one-time conversation that may be remembered differently by participants. Further research is needed to better match representatives with represented persons. Improved tools are needed to identify the role of bias in decision-making and evaluate whether the represented person’s wills and preferences are being respected.<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/177631/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/joseph-ibrahim-252671">Joseph Ibrahim</a>, Professor, Health Law and Ageing Research Unit, Department of Forensic Medicine, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a> and <a href="https://theconversation.com/profiles/amelia-grossi-1280226">Amelia Grossi</a>, , <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a> Image credits: Shutterstock 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-to-choose-a-legal-decision-maker-as-you-get-older-3-things-to-consider-177631">original article</a>.

Legal

3 key differences between an ocean and river cruise

People often have a personal preference when it comes to ocean cruises or river cruises, so if you’re not sure what to go for, it’s best to know how they really differ before booking your next trip. Here are the three key differences between an ocean and river cruise. 1. Cost River cruises are initially more expensive, and travellers can expect the price to be from $200-500 per person per night. Ocean ships can cost less than $100 per night if you get a good deal. However, once onboard your ocean cruise there will be a likelihood that you splurge on extra costs such as drinks, tours and souvenirs. 2. Inclusions Only the most upmarket ocean cruises are all-inclusive but on an ocean cruise if you want mealtime alcohol, Wi-Fi and other extras, you will be expected to pay up. All these extras are included in river-cruise fares and sometimes airport transfers are included too. River cruises require you to pay a heftier sum upon booking but if you are going on an ocean cruise, be sure to keep track of your spending. 3. Ship amenities On river cruises, expect your onboard entertainment to be a massage room, fitness room or hot tub as most of the focus is on the destination. However, ocean cruises are lined with Broadway-styled shows, casinos, kids’ clubs, water parks, spas and various pools. If you prefer a quiet, intimate setting then river cruises would suit your desires but if you want a wide-range of entertainment, ocean cruises are for you. Image credits: Shutterstock

Cruising

Missing 3-year-old found dead at Walt Disney World

The body of a young boy has been found after he went missing from a resort near Walt Disney World in Florida on Thursday. Rakim Akbari, 3, was reported missing from the Sheraton Vistana Resort Villas at Lake Buena Vista earlier that day, after he had wandered away from the resort that morning. Authorities also said that Rakim had autism. The Orange County Sheriff sent out a missing child alert for the young boy before deputies located his body in the water at the resort on Thursday afternoon. “It is with heavy hearts that we must share that our deputies have found Rakim Akbari deceased in a body of water at the resort where he was reported missing this morning. Our detectives are still looking into how this tragedy occurred,” they shared on X. “We are grieving his loss, and our prayers are with his family,” they added. <blockquote class="twitter-tweet"> It is with heavy hearts that we must share that our deputies have found Rakim Akbari deceased in a body of water at the resort where he was reported missing this morning. Our detectives are still looking into how this tragedy occurred. We are grieving his loss, and our prayers… <a href="https://t.co/3huAOOo0u4">pic.twitter.com/3huAOOo0u4</a> — Orange County Sheriff's Office (@OrangeCoSheriff) <a href="https://twitter.com/OrangeCoSheriff/status/1814027480782761996?ref_src=twsrc%5Etfw">July 18, 2024</a></blockquote> They didn't provide further details, but the boy reportedly went missing while wearing pyjama pants and a shirt with no socks or shoes. People on X have also shared their condolences to the boy's family. "Deepest condolences to the family of this beautiful little boy. Prayers for the law enforcement that found him, it's hard for them to process as well," one said. "Heartbreaking. Prayers to his family and all who loved him," added another. "God bless his family. Rest in Peace," added another. "My heart goes out to the family," wrote a third. Image: X

Caring

3 signs your diet is causing too much muscle loss – and what to do about it

<a href="https://theconversation.com/profiles/nick-fuller-219993">Nick Fuller</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> When trying to lose weight, it’s natural to want to see quick results. So when the number on the scales drops rapidly, it seems like we’re on the right track. But as with many things related to weight loss, there’s a flip side: rapid weight loss can result in a significant loss of muscle mass, as well as fat. So how you can tell if you’re losing too much muscle and what can you do to prevent it? <h2>Why does muscle mass matter?</h2> Muscle is an important factor in determining our metabolic rate: how much energy we burn at rest. This is determined by how much muscle and fat we have. Muscle is more metabolically active than fat, meaning it burns more calories. When we diet to lose weight, we create a calorie deficit, where our bodies don’t get enough energy from the food we eat to meet our energy needs. Our bodies start breaking down our fat and muscle tissue for fuel. A decrease in calorie-burning muscle mass slows our metabolism. This quickly slows the rate at which we lose weight and impacts our ability to maintain our weight long term. <h2>How to tell you’re losing too much muscle</h2> Unfortunately, measuring changes in muscle mass is not easy. The most accurate tool is an enhanced form of X-ray called a dual-energy X-ray absorptiometry (DXA) scan. The scan is primarily used in medicine and research to capture data on weight, body fat, muscle mass and bone density. But while DEXA is becoming more readily available at weight-loss clinics and gyms, it’s not cheap. There are also many “smart” scales available for at home use that promise to provide an accurate reading of muscle mass percentage. However, the accuracy of these scales is questionable. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8122302/">Researchers found</a> the scales tested massively over- or under-estimated fat and muscle mass. Fortunately, there are three free but scientifically backed signs you may be losing too much muscle mass when you’re dieting. <h2>1. You’re losing much more weight than expected each week</h2> Losing a lot of weight rapidly is one of the early signs that your diet is too extreme and you’re losing too much muscle. Rapid weight loss (of more than 1 kilogram per week) results in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5702468/">greater muscle mass loss</a> than slow weight loss. Slow weight loss better preserves muscle mass and often has the added benefit of <a href="https://www.sciencedirect.com/science/article/pii/S0195666312000153">greater fat mass loss</a>. One study compared people in the obese weight category who followed either a very low-calorie diet (500 calories per day) for five weeks or a low-calorie diet (1,250 calories per day) for 12 weeks. While both groups lost similar amounts of weight, participants following the very low-calorie diet (500 calories per day) for five weeks lost <a href="https://pubmed.ncbi.nlm.nih.gov/26813524/">significantly more muscle mass</a>. <h2>2. You’re feeling tired and things feel more difficult</h2> It sounds obvious, but feeling tired, sluggish and finding it hard to complete physical activities, such as working out or doing jobs around the house, is another strong signal you’re losing muscle. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3648712/">Research</a> shows a decrease in muscle mass may negatively impact your body’s physical performance. <h2>3. You’re feeling moody</h2> Mood swings and feeling anxious, stressed or depressed may also be signs you’re losing muscle mass. <a href="https://pubmed.ncbi.nlm.nih.gov/26228522/">Research</a> on muscle loss due to ageing suggests low levels of muscle mass can negatively impact mental health and mood. This seems to stem from the relationship between low muscle mass and proteins called neurotrophins, which help regulate mood and feelings of wellbeing. <h2>So how you can do to maintain muscle during weight loss?</h2> Fortunately, there are also three actions you can take to maintain muscle mass when you’re following a calorie-restricted diet to lose weight. <h2>1. Incorporate strength training into your exercise plan</h2> While a broad exercise program is important to support overall weight loss, strength-building exercises are a surefire way to help prevent the loss of muscle mass. A <a href="https://pubmed.ncbi.nlm.nih.gov/29596307/">meta-analysis of studies</a> of older people with obesity found resistance training was able to prevent almost 100% of muscle loss from calorie restriction. Relying on diet alone to lose weight will reduce muscle along with body fat, slowing your metabolism. So it’s essential to make sure you’ve incorporated sufficient and appropriate exercise into your weight-loss plan to hold onto your muscle mass stores. But you don’t need to hit the gym. Exercises using body weight – such as push-ups, pull-ups, planks and air squats – are just as effective as lifting weights and using strength-building equipment. Encouragingly, moderate-volume resistance training (three sets of ten repetitions for eight exercises) <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/sms.14237">can be as effective</a> as high-volume training (five sets of ten repetitions for eight exercises) for maintaining muscle when you’re following a calorie-restricted diet. <h2>2. Eat more protein</h2> Foods high in protein play an essential role in building and maintaining muscle mass, but <a href="https://europepmc.org/article/MED/19927027">research</a> also shows these foods help prevent muscle loss when you’re following a calorie-restricted diet. But this doesn’t mean just eating foods with protein. Meals need to be balanced and include a source of protein, wholegrain carb and healthy fat to meet our dietary needs. For example, eggs on wholegrain toast with avocado. <h2>3. Slow your weight loss plan down</h2> When we change our diet to lose weight, we take our body out of its comfort zone and trigger its survival response. It then counteracts weight loss, triggering <a href="https://pubmed.ncbi.nlm.nih.gov/25896063/">several physiological responses</a> to defend our body weight and “survive” starvation. Our body’s survival mechanisms want us to regain lost weight to ensure we survive the next period of famine (dieting). <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193/">Research</a> shows that more than half of the weight lost by participants is regained within two years, and more than 80% of lost weight is regained within five years. However, a slow and steady, stepped approach to weight loss, prevents our bodies <a href="https://pubmed.ncbi.nlm.nih.gov/38193357/">from activating defence mechanisms</a> to defend our weight when we try to lose weight. Ultimately, losing weight long-term comes down to making gradual changes to your lifestyle to ensure you form habits that last a lifetime. <hr /> At the Boden Group, Charles Perkins Centre, we are studying the science of obesity and running clinical trials for weight loss. You can <a href="https://redcap.sydney.edu.au/surveys/?s=RKTXPPPHKY">register here</a> to express your interest.<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/223865/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/nick-fuller-219993">Nick Fuller</a>, Charles Perkins Centre Research Program Leader, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Image credits: Shutterstock 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/3-signs-your-diet-is-causing-too-much-muscle-loss-and-what-to-do-about-it-223865">original article</a>.

Body

3 common travel illnesses (and how to avoid them)

Nobody wants to fall sick when they’re on holidays but it happens and is actually quite common. Not every travel illness is foreseeable, but the most prevalent ones usually can be managed if you’re prepared and know what to look out for. Here are three of the most common illnesses travellers experience and what you can do to avoid them. Traveller’s diarrhoea It may be an unpleasant topic of conversation, but as diarrhoeais the most common travel sickness, it’s important to be prepared. It is estimated diarrhoeais experienced by almost half of travellers at some point on their holiday, but mainly by those visiting developing countries. It’s contracted by eating or drinking contaminated food and water and in severe cases can last for days. How to avoid it: Stick to bottled or purified water, freshly cooked meals and fruits and vegetables you can peel yourself. Talk to your doctor for antibiotics you can take in case you are struck with traveller’s diarrhoea. Motion sickness Whether it’s by boat, plane, or car, many travellers experience motion sickness. This occurs when your eyes see motion but your body doesn’t register it, leading to a conflict of the senses. It often results in nausea, vomiting, headaches, and sweating. How to avoid it: If flying, try to sit near the wings of plane. If cruising, get an outside cabin in the middle of ship, and if in a car, sit up front. Don’t play with your devices, as looking at a small screens often exacerbates the problem; instead try to look far to the horizon. Have a light meal before travelling and avoid spicy, greasy or rich foods. You can talk to your doctor about over-the-counter medication that can help motion sickness as well. Bug bites There are all sorts of infectious diseases like malaria, dengue, chikungunya and yellow fever you can pick up from bug bites, especially in developing nations. While you should always talk to your doctor about the types of vaccines you need to take for your travel destination, it is always advisable to protect against insect bites. How to avoid it: Apply insect repellent, wear long sleeves and pants where possible and try to avoid outside activity around dust and dawn when mosquitos are active. If sleeping outdoors, it is advisable to use curtain nettings. Image credits: Getty Images

Travel Tips

3 cholesterol myths debunked

For years, cholesterol has been seen as the villain in your diet – responsible for many of the health woes people experience daily. But many of the “facts” about cholesterol are actually just misconceptions. So let’s clear up some of these myths now. As with everything to do with your diet, any major changes should be made in consultation with your healthcare professional or a nutritionist to make sure it’s right for you. Cholesterol is bad for you Just like cake, cholesterol should be enjoyed in moderation. Interestingly, it actually performs many important functions. It helps produce cell membranes, vitamin D, hormones, and helps with digestion. It also plays a role in helping to form memories. And, believe it or not, cholesterol is naturally created by your body. So most of the cholesterol in your bloodstream is not there because of your diet. Eggs are the enemy People with high cholesterol levels used to be advised to avoid eating too many eggs, but they’ve recently been put back on the “safe list.” Research at Yale University actually showed that even people with coronary heart disease could eat two eggs each day for six weeks without any effect on their cholesterol levels. Low-fat diets are the best While saturated fats do increase the “bad” cholesterol (LDL), it also increases the levels of “good” cholesterol (HDL). A study published in Annals of Internal Medicine showed no link between the consumption of saturated fats and an increased risk of heart attacks. Foods that are high or low in saturated fat can have a positive, negative, or neutral effect on your body – it all depends on the type of food. A diet that is low in carbohydrates is more effective at raising the levels of “good” cholesterol in your system. Image credits: Getty Images

Body

Pickle, anyone? 3 possible reasons women get cravings during pregnancy

<a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/katelyn-barnes-1238606">Katelyn Barnes</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> From pickles and french fries to oranges and ice cream, women and other people who are pregnant report craving a range of foods while they’re expecting. A <a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2015.00021/full">food craving</a> is a strong urge to eat a specific food. The intense desire to eat is not necessarily related to hunger and can be difficult to ignore or resist. Think: “I must have this now!”. Food cravings during pregnancy are common, with studies reporting anywhere between <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/">50% and 90%</a> of pregnant women experience a food craving at least once during their pregnancy. Most women who experience food cravings will do so in their second trimester (from week 13 to 27), and the cravings may also be <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/">most intense</a> at this time. Let’s delve into the science of food cravings and what it means for the health of mum and bub. <h2>What are some typical cravings, and why do they happen?</h2> There’s an old wives’ tale which implies food cravings can predict the sex of the baby, with sweet foods being associated with a girl, and savoury foods indicating a boy. This isn’t backed by science. In reality, food cravings during pregnancy are highly individual, though they <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/">typically include</a> carbohydrate-dense and protein-dense foods. Commonly reported cravings include biscuits, bananas, nuts, pickles, ice cream and potatoes. We don’t know exactly why pregnant women experience food cravings, but there are a few possible reasons. 1. Changes in nutritional needs Growing a baby takes a lot of work, and unsurprisingly, increases womens’ requirements for energy and specific nutrients such as iron, folic acid, magnesium and calcium. In addition, a woman’s blood volume <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4928162/#:%7E:text=Maternal%20blood%20volume%20increases%20by,falls%20by%2010%20mosmol%2Fkg.">increases significantly during pregnancy</a>, meaning a greater demand for water and electrolytes (in particular sodium and potassium). Some studies suggest women experiencing nutrient deficiencies are <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0276079">more likely</a> to have food cravings. This might mean women crave foods high in energy and specific nutrients based on their needs. However, this link is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5054961/">not consistently seen</a>, and many women experience food cravings without being deficient in any nutrients. 2. Changes in hunger and taste Hormonal changes that occur throughout pregnancy may change how hungry women feel. A specific hormone called neuropeptide Y has been <a href="https://doi.org/10.1006/appe.1996.0060">shown</a> to increase during pregnancy and is associated with increased hunger. Also, many women report foods and drinks taste different during pregnancy. Most commonly, women <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/">report</a> an increased taste of bitter flavours such as those in vegetables or coffee, and a heightened sense of sweetness from fruits. Changes in how foods taste combined with increased feelings of hunger may create food cravings, particularly for sweet foods such as fruits. However, studies have not been able to consistently link hormone levels in blood with reported taste changes, suggesting hormones may not be solely responsible for food cravings. 3. Social and cultural influences Pregnant women in different parts of the world report different food cravings. For example, the most commonly reported food cravings among pregnant women in Nigeria is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/#B113">fruits and vegetables</a>. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/#B83">Rice</a> is the most common craving among all women in Japan, while in the United States, women seem to crave <a href="https://pubmed.ncbi.nlm.nih.gov/16831486/">chocolate</a> the most. These differences may be due to what foods are available, and what foods are familiar. Popular commentary around pregnancy food cravings, and even the notion of “eating for two”, imply a biological need for pregnant women to indulge their food cravings. These sentiments make eating different, strange, or large amounts of food more socially acceptable. Also, food cravings may normalise eating foods which may be less healthy, such as chocolates or cake. Normalising a food choice that may usually be considered a special treat can then <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/#B76">lead to increased urges</a> for and consumption of those foods during pregnancy. Some women can struggle with food cravings they know are not healthy, but cannot resist. This can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/">lead to</a> shame and negative relationships with food during pregnancy. <h2>Cravings aren’t a big cause for concern</h2> People may think food cravings lead to excess weight gain in pregnancy, which can be related to poor health outcomes for mothers. But studies to date have shown that while women who experience food cravings in pregnancy have a slightly higher energy intake than those who don’t, there’s <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/#B167">no consistent link</a> between food cravings and diet quality, changes in body weight or size, or development of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5054961/">pregnancy complications</a> such as gestational diabetes. Some people have also suspected food cravings in pregnancy might influence the baby while it’s growing. However, studies haven’t found <a href="https://www.sciencedirect.com/science/article/pii/S1658361218301070">a link</a> between the mother’s food cravings during pregnancy, the size of baby at birth, the baby’s taste preferences, or behaviours of developing children. Overall, it seems food cravings have little to modest impact on the health of mothers or their babies. <h2>When to seek help</h2> While all women should feel comfortable to eat foods they desire, moderation is still key. Resolving sweet food cravings with nutritious options such as fruits, dairy and wholegrains may be beneficial, as well as limiting less healthy cravings such as chocolates, lollies and chips. Particular cravings, such soil or ice, can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4635104/">indicate</a> underlying health conditions that warrant treatment. If you or a loved one is concerned about food cravings or any aspect of food intake during pregnancy, make an appointment with an <a href="https://member.dietitiansaustralia.org.au/Portal/Portal/Search-Directories/Find-a-Dietitian.aspx">accredited dietitian</a>.<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/221755/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, Professor of Community Health and Wellbeing, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/katelyn-barnes-1238606">Katelyn Barnes</a>, Postdoctoral Research Fellow, School of Human Movement and Nutrition Sciences, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> Image credits: Getty Images 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/pickle-anyone-3-possible-reasons-women-get-cravings-during-pregnancy-221755">original article</a>.

Body

After 3 months of devastation in the Israel-Hamas war, is anyone ‘winning’?

<a href="https://theconversation.com/profiles/ian-parmeter-932739">Ian Parmeter</a>, <a href="https://theconversation.com/institutions/australian-national-university-877">Australian National University</a> The 19th century German war strategist and field marshal Helmuth von Moltke famously <a href="https://global.oup.com/academic/product/strategy-9780199325153?cc=us&lang=en&">coined</a> the aphorism “No battle plan survives first contact with the enemy”. His observation might well be applied to the tragedy we are witnessing in Gaza. Three months after the current conflict began, civilians have borne the brunt of the violence on both sides, with the deaths of more than 22,000 Palestinians in Gaza and 1,200 Israelis. Some 85% of Gazans <a href="https://apnews.com/article/israel-hamas-war-news-01-03-2024-3b77b0c36bf2cd9922b7a484234bef5f">have also been displaced</a> and a quarter of the population is facing a famine, according to the United Nations. The conflict still has a long way to run and may be headed towards stalemate. From a geopolitical perspective, here’s where the main players stand at the start of the new year. <h2>Israel: limited success …</h2> Israel has so far failed to achieve either of its primary war aims: the destruction of Hamas and freedom for the remainder of the 240 Israelis taken hostage on October 7. Hamas fighters continue to use their tunnel network to ambush Israeli soldiers and are firing rockets at Israel, albeit in much lower volumes: 27 were <a href="https://www.timesofisrael.com/at-stroke-of-midnight-hamas-attacks-israel-with-heavy-new-year-rocket-barrage/">fired</a> at the start of the new year, <a href="https://www.timesofisrael.com/liveblog_entry/idf-9500-rockets-fired-at-israel-since-oct-7-including-3000-in-1st-hours-of-onslaught/">compared</a> with 3,000 in the first hours of the conflict on October 7. There are still around <a href="https://www.economist.com/middle-east-and-africa/2023/12/20/israel-isnt-sure-what-to-do-about-the-hostages-in-gaza">130 Israelis</a> being held hostage, and only <a href="https://www.rand.org/pubs/commentary/2023/12/five-potential-next-steps-for-the-hostage-situation.html">one hostage</a> has been freed by the Israeli Defence Forces (IDF), as opposed to releases arranged through Qatari and Egyptian mediators. Israeli society is divided between those who want to prioritise negotiations to release the hostages and those who want to prioritise the elimination of Hamas. Israel achieved an important symbolic success with the apparent targeted killing of Hamas deputy leader <a href="https://www.cbsnews.com/news/israel-lebanon-hamas-saleh-al-arouri-fears-widening-regional-conflict/">Saleh al-Arouri</a> in Beirut on January 2. Though Israel has not formally claimed responsibility, there is little doubt it was <a href="https://www.axios.com/2024/01/02/hamas-saleh-arouri-killed-beirut-hezbollah-israel-gaza">behind</a> the killing. But the two Gaza–based Hamas leaders Israel most wants to eliminate, political leader Yahya Sinwar and military leader Mohammed Deif, are still at large. Israel still has US support in the UN Security Council, which has <a href="https://www.cnn.com/2023/12/22/politics/un-security-council-resolution-israel-gaza-resolution/index.html">managed to pass</a> only one toothless resolution since the war began. But the Biden administration is <a href="https://apnews.com/article/biden-israel-hamas-oct-7-44c4229d4c1270d9cfa484b664a22071">publicly pressuring</a> Israel to change its tactics to minimise Palestinian casualties. <h2>…and facing a ‘day after’ conundrum</h2> The Israeli government is also divided on how Gaza should be run when the fighting stops. Prime Minister Benjamin Netanyahu has <a href="https://www.jpost.com/breaking-news/article-777731">said</a> he won’t accept Gaza remaining “Hamastan” (Hamas-controlled) or becoming “Fatahstan” (ruled by the Palestinian Authority, which is dominated by the secular Fatah party). US President Joe Biden <a href="https://www.reuters.com/world/middle-east/biden-says-palestinian-authority-should-ultimately-govern-gaza-west-bank-2023-11-18/">prefers</a> a Gaza government led by a reformed Palestinian Authority, but Netanyahu has rejected this and has not articulated an alternative plan. Defence Minister Yoav Gallant this week <a href="https://www.timesofisrael.com/gallants-post-war-gaza-plan-palestinians-to-run-civil-affairs-with-global-task-force/">outlined</a> what seems to be his own plan for Gaza, involving governance by unspecified Palestinian authorities. His plan did not immediately have Israeli cabinet approval and has been <a href="https://thehill.com/opinion/international/4391112-dangerous-ideas-about-the-day-after-in-gaza/">slammed</a> by hard-right ministers. Two of these, Finance Minister Bezalel Smotrich and National Security Minister Itamar Ben–Gvir, have <a href="https://www.timesofisrael.com/likud-minister-slams-smotrich-ben-gvirs-unrealistic-call-for-gazan-emigration/#:%7E:text=Ben%20Gvir%20hit%20back%20at,will%20protect%20the%20IDF%20soldiers.%E2%80%9D">called</a> for a solution that encourages the Palestinian population to emigrate and for Israeli settlers to return to the strip. That would be <a href="https://www.france24.com/en/middle-east/20240103-us-condemns-far-right-israeli-ministers-call-for-palestinians-to-emigrate-from-gaza">unacceptable</a> to the Biden administration. Israel’s massive bombing campaign has also slowly turned international opinion against it, as expressed in the UN General Assembly <a href="https://apnews.com/article/un-assembly-israel-palestinians-hamas-vote-resolution-bffc37b2ecc444d906492008cde0aaf6">vote</a> last month in which 153 of the 193 member states called for a ceasefire. Are Netanyahu’s days now numbered? The current issue of The Economist <a href="https://www.economist.com/leaders/2024/01/03/binyamin-netanyahu-is-botching-the-war-time-to-sack-him">features a headline</a> that reads “Binyamin Netanyahu is botching the war. Time to sack him”. Whether or not that’s a fair judgement, it’s clear that internal divisions and indecision within his government are hindering Israel’s prosecution of the war. <h2>Hamas – still standing</h2> The militant group has obviously been hurt. Israel claims to have <a href="https://news.sky.com/story/israel-gaza-latest-hamas-war-sky-news-blog-12978800?postid=6736630">killed or captured</a> between 8,000 and 9,000 of Hamas’ approximately 30,000–strong fighting force – though it has not explained how it calculates militant deaths. Hamas’ main achievement is that it is still standing. To win, the militant group does not have to defeat Israel – it needs merely to survive the IDF onslaught. Hamas can claim some positives. Its attack on October 7 has put the Palestinian issue at the top of the Middle East agenda. Citizens in the Arab states that have signed peace agreements with Israel are clearly angry. And an Israeli-Saudi agreement to normalise relations between the countries, which had been imminent before the conflict, is off the table for now. Opinion polling also <a href="https://apnews.com/article/israel-hamas-palestinians-opinion-poll-wartime-views-a0baade915619cd070b5393844bc4514">shows support</a> for Hamas has risen from 12% to 44% in the West Bank and from 38% to 42% in Gaza in the past three months. If it were possible to hold fair Palestinian elections now, they could produce results Israel and the US would not like. <h2>United States – weakness in dealing with Israel</h2> Biden embraced Netanyahu immediately after the Hamas attack, but US efforts since then to influence Israel’s war plans have not yielded any results. Secretary of State Antony Blinken failed in his effort to persuade Israel to end the war by the start of the new year. His <a href="https://apnews.com/article/us-turkey-israel-greece-gaza-hamas-jordan-36e5e1be205d5200916fd447c8c8e455">current visit</a> to the region is unlikely to yield any major changes. Moreover, divisions in the US may hurt Biden in the lead–up to the presidential election in November. Young, college–educated progressives, who tend to vote Democratic, have taken part in demonstrations against Biden’s public support for Israel’s right to defend itself, if not its way of doing so. These progressives won’t vote for the almost–certain Republican candidate, Donald Trump. But they could stay home on election day, handing the election to Trump. US support for Ukraine has also become a casualty of the war. Republicans, taking their cue from Trump, are prioritising support for Israel and stopping the flow of migrants across the US-Mexico border. They are losing interest in Ukraine – which clearly benefits Russian President Vladimir Putin. Those benefits will be reinforced if Trump wins the presidency again. <h2>United Nations – irrelevant</h2> The UN has also failed in its mission of maintaining world peace. The only Security Council resolution on the war meant nothing, as Russia was pleased to <a href="https://www.politico.com/news/2023/12/22/un-security-council-gaza-aid-00133112">point out</a>. The recent UN General Assembly resolution illustrated Israel’s growing isolation, but has done nothing to change the course of the war. UN Secretary–General Antonio Guterres has been powerless to influence either Israel or Hamas. <h2>Iran – watching for opportunities</h2> The Hezbollah militant group will do a lot of huffing and puffing over the killing of al-Arouri in a Hezbollah-controlled part of Beirut. But it takes its orders from Tehran, which still shows no sign of wanting to become directly involved in the war. That said, Iran appears to have no problem with its proxies – Hezbollah in Lebanon and the <a href="https://theconversation.com/why-yemens-houthis-are-getting-involved-in-the-israel-hamas-war-and-how-it-could-disrupt-global-shipping-219220">Houthis in Yemen</a> – providing token support for Hamas through limited rocket, drone and artillery attacks. Iran is likely to be reinforced in this approach by the bombings at the tomb of former Quds Force commander <a href="https://theconversation.com/iran-vows-revenge-for-soleimanis-killing-but-heres-why-it-wont-seek-direct-confrontation-with-the-us-129440">Qassem Soleimani</a> last week, which killed almost 100 Iranians. The bombings have been claimed by the Islamic State, which will likely make Iran more focused on its internal security than on assisting Hamas.<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/220644/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/ian-parmeter-932739">Ian Parmeter</a>, Research Scholar, Centre for Arab and Islamic Studies, <a href="https://theconversation.com/institutions/australian-national-university-877">Australian National University</a> Image credits: Getty Images 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/after-3-months-of-devastation-in-the-israel-hamas-war-is-anyone-winning-220644">original article</a>.

Travel Trouble

The cost-of-living crisis is hitting hard. Here are 3 ways to soften the blow

<a href="https://theconversation.com/profiles/ama-samarasinghe-1386754">Ama Samarasinghe</a>, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a> As our wallets feel the strain from the cost-of-living crisis, many of us are looking for ways to soften the blow. While everyone’s circumstances are different, and ideally you should seek help from an accredited financial adviser, there are some tried and true ways to work out where all your money is going and why. Here are three practical tips to reduce the impact of the cost-of-living increases, and stretch every hard-earned dollar. <h2>1. Hunt for a better loan rate</h2> For many households, the biggest hit comes from the mortgage, so start there. Even a modest 0.5% reduction can translate into substantial savings. Call your bank today and just ask for rate reduction. If the answer is no, consider shopping around for a different lender. Your loyalty to your current lender might be costing you more than you realise. Banks often reserve their most attractive rates for new customers, leaving long-time customers paying higher-than-necessary interest. Even if your bank does agree to a rate reduction, explore the market anyway. There is a range of free rate-comparison websites, or you can directly check individual bank websites. If you find a lender offering a better rate, you might consider calling the competing bank to ask about switching your mortgage to them. Or, you might seek assistance from a mortgage broker, who can guide you through the process of securing a better deal (just remember they often take <a href="https://www.canstar.com.au/home-loans/mortgage-brokers-fees/">commissions</a> from lenders). Tread carefully and factor in any exit fees or charges from your current lender. Refinancing isn’t without risk, so a thorough cost-benefit analysis is important before making the switch. Also consider the value of features such as <a href="https://moneysmart.gov.au/glossary/offset-account">offset accounts</a>. An offset account, linked to your home loan, allows you to deposit money such as your salary and savings. This money is then “<a href="https://www.rba.gov.au/publications/smp/2015/aug/box-e-offset-account-balances-and-housing-credit.html">offset</a>” against your home loan balance. That means you only pay interest on the outstanding amount (the loan minus whatever salary and savings you put in the offset). This can accelerate loan repayment and reduce interest costs. Keep in mind that offset accounts are typically only available with variable interest rates. Offset accounts work best if you have considerable savings to put into the offset account that outweigh the additional fees and charges attached to offset accounts. <h2>2. Trim your expenses and uncover hidden savings</h2> It’s time to become a budget detective, identifying and cutting down on non-essential costs that might be quietly draining your wallet. Take a close look at those recurring memberships and subscriptions. How often do you actually use that gym membership or streaming service? Many banking apps have handy spending tracking features to help you set realistic budget goals for each spending category. According to the <a href="https://www.abs.gov.au/statistics/economy/price-indexes-and-inflation/selected-living-cost-indexes-australia/latest-release">Australian Bureau of Statistics</a>, insurance and financial services are among the top risers in living cost indexes (which measure the price change of goods and services and its effect on living expenses). So search comparison websites for better insurance premiums. Australia’s insurance market is competitive, and you can often get discounts by bundling your insurances together (for example, having your home and contents insurance with the same company that also provides your car insurance). However, don’t shy away from exploring different insurers for potentially better value. Don’t overlook energy costs, either. Use comparison websites like <a href="https://www.energymadeeasy.gov.au/">Energy Made Easy</a> (or, if you’re in Victoria, the <a href="https://compare.energy.vic.gov.au/">Victorian Energy Compare</a> site) to find more cost-effective energy plans. Stay updated on rebates and concessions via the federal government’s <a href="https://energy.gov.au">Energy.gov.au</a> site, to ensure you’re maximising your entitlements. Use less energy, if you can. Small adjustments can make a significant dent in your bills. And for fuel costs, find websites and applications that allow you to lock in the lowest prices in your area. If you’re renting, ask yourself whether moving to a cheaper suburb or a cheaper home is an option. Many people use cashback sites like Cashrewards and ShopBack to accrue cashback incentives. <h2>3. Maximise returns and tackle high-interest debts</h2> While rising interest rates might make your mortgage climb, it also means high interest on your savings. Consider exploring high-yield savings accounts; with current interest rates, you could potentially earn around 5.5% with a bank savings account. Many people set up recurring transfers to help them stick to savings goals, increase deposits and maximise interest earnings. For those wrestling with high-interest debts such as credit cards or personal loans, prioritise settling outstanding balances to minimise interest payments. It can be hard to escape the long-term repercussions (such as a <a href="https://theconversation.com/payday-lending-trap-requires-a-credit-supply-rethink-39311">poor credit score</a>) of defaulting on <a href="https://www.sydney.edu.au/news-opinion/news/2022/09/21/researchers-uncover--pecking-order-of-defaults--as-belts-tighten.html">high-interest loans</a>. And approach buy-now, pay-later services with extreme caution. They may seem tempting but the <a href="https://onlinelibrary.wiley.com/doi/10.1111/acfi.13100">debts can quickly add up</a>. And if you need more help, contact the government’s free National Debt Helpline on 1800 007 007.<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/218118/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/ama-samarasinghe-1386754">Ama Samarasinghe</a>, Lecturer, Financial Planning and Tax, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a> Image credits: Getty Images 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/the-cost-of-living-crisis-is-hitting-hard-here-are-3-ways-to-soften-the-blow-218118">original article</a>.

Money & Banking

We found 3 types of food wasters, which one are you?

<a href="https://theconversation.com/profiles/trang-nguyen-1454838">Trang Nguyen</a>, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a> and <a href="https://theconversation.com/profiles/patrick-oconnor-109973">Patrick O'Connor</a>, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a> Each year, Australian households discard about <a href="https://workdrive.zohopublic.com.au/external/06152b9ff5971843391f39fc4d32a847e56fb907c167a4a645887b0a4bc43000">2.5 million tonnes of food</a>. Most (73%) of this food waste <a href="https://www.sciencedirect.com/science/article/pii/S0959652622042081">ends up in landfill</a>. This is costly and contributes to <a href="https://pubmed.ncbi.nlm.nih.gov/37118273/">escalating greenhouse gas emissions</a>, because food waste rotting in landfill produces methane. So reducing household food waste and diverting it from landfill saves money, improves food security and benefits the environment. To address the problem, we need to understand how people generate and dispose of food waste. In <a href="https://doi.org/10.1016/j.foodqual.2023.105000">our new study</a>, we found households fell into three categories – based on the amount of food wasted, how much of that waste was avoidable and how it was sorted. These insights into consumer behaviour point to where the most worthwhile improvements can be made. <figure><iframe src="https://www.youtube.com/embed/JvAFaD5f1Lo?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption></figcaption></figure> <h2>Three types of households</h2> We conducted an online survey of 939 households in metropolitan Adelaide between April and May 2021. The sample closely matched the national Australian population in terms of gender, age and income. We asked about the types of food waste produced, the amount of food waste typically discarded in a week and motivations towards reducing and sorting food waste. We identified three distinct types of households: Warriors are typically older and highly motivated to reduce and sort food waste. They generate minimal waste (9.6 litres per week), such as bones and vegetable peels, that is mostly unavoidable. This group comprised 39.6% of the sample. Strugglers mainly consist of families with children who produce the largest amount of food waste (33.1 litres per week). They produce the highest proportion of avoidable food waste, such as uneaten fruits and vegetables, bread and cereals. They are moderately motivated to reduce and sort food waste, but more than half of their food waste still ends up in landfill. This group made up 19.6% of the sample. Slackers are generally younger. They show little concern about reducing or sorting food waste. Slackers produce the smallest amount of food waste overall (9 litres a week), but the proportion of avoidable food waste (such as mixed leftovers) is significantly higher (38.9%) compared to warriors (24.5%). They are more than twice as likely to live in units, with 17.2% doing so, compared to just 7.8% of warriors. This group was 40.8% of the sample. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=361&fit=crop&dpr=1 600w, https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=361&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=361&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=454&fit=crop&dpr=1 754w, https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=454&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=454&fit=crop&dpr=3 2262w" alt="Graphic explainer showing the three types of households with their typical characteristics and food waste behaviours." /></a><figcaption>The three types of households with their typical characteristics and food waste behaviours. <a class="source" href="https://doi.org/10.1016/j.foodqual.2023.105000">Trang Nguyen using Canva.com</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc-nd/4.0/">CC BY-NC-ND</a></figcaption></figure> <h2>What can households do about their food waste?</h2> Reducing household food waste involves changing behaviours in both food management (“upstream”) and waste management (“downstream”). Upstream measures aim to prevent food waste in the first place. For example, households can avoid buying or cooking too much food. Supporting households to plan and buy just the right amount of food is a great starting point. Once food waste has been produced, downstream measures come into play. The focus shifts to how we handle and dispose of this waste. When households engage in food waste recycling they <a href="https://doi.org/10.3390/su131911099">start thinking more</a> about their behaviour including purchasing and cooking. In Australia, food waste management is mainly the responsibility of local councils. There are three ways to target household food waste management and drive behavioural change: <ul> <li> providing kerbside collection of food organics and garden organics, also known as “FOGO” </li> <li> changing social norms around food waste </li> <li> offering economic incentives and disincentives. </li> </ul> <h2>1. Providing a FOGO system</h2> Councils should provide this option at a minimum. This ensures sufficient infrastructure is available to support motivated households to sort food waste. Unfortunately <a href="https://experience.arcgis.com/experience/e6b5c78e1dac47f88e7e475ffacfc49b">fewer than half of Australian councils</a> provide a garden organics system and only a quarter of councils provide a FOGO system. You can explore <a href="https://experience.arcgis.com/experience/e6b5c78e1dac47f88e7e475ffacfc49b">the FOGO interactive map</a> to see how your area stacks up. <a href="https://www.greenindustries.sa.gov.au/resources/adelaide-metro-kerbside-waste-performance-report-2021-22">Most councils in metropolitan Adelaide</a> provide access to food waste recycling through the FOGO bin. But <a href="https://doi.org/10.1016/j.jclepro.2022.134636">our research</a> indicates more than half of household food waste still ends up in landfill. So we need additional programs to promote more sustainable behaviours. <h2>2. Changing social norms</h2> Social norms, the unspoken rules about what behaviours are deemed appropriate, can drive behavioural change. Examples of promoting social norms around food waste reduction include a <a href="https://www.stopfoodwaste.com.au/stop-food-waste-nationwide-consumer-campaign-summit-communique/">nationwide consumer campaign</a> on stopping food waste and the <a href="https://www.cityofadelaide.com.au/resident/recycling-waste/kitchen-caddies/">kitchen caddy</a> for benches to increase convenience for collecting food waste. But our research suggests some groups, like slackers, remain unmotivated without additional incentives. Economic incentives might motivate this group to engage in more sustainable behaviours. <h2>3. Economic incentives</h2> Currently, Australians pay for waste management through their council rates. This is a “pay-as-you-own” system. The cost is determined by the property’s value, regardless of the amount of waste generated. Renters indirectly contribute to this cost by paying rent. Neither owner-occupiers nor renters have any incentive to reduce waste generation when the cost is levied on property value rather than the amount of waste. An alternative approach gaining momentum in other parts of the world is the “pay-as-you-throw” approach, such as <a href="https://www.collectors2020.eu/wcs-ppw/stockholm-se/">Stockholm</a> and <a href="https://pocacito.eu/sites/default/files/WasteCharging_Taipei.pdf">Taipei</a>. This system charges households based on the weight of their waste, usually the general waste that needs to be discarded in landfill, while the collection of food waste and other recyclables remains free to encourage waste sorting. Recent <a href="https://doi.org/10.1016/j.jclepro.2023.137363">research</a> in Italy shows pay-as-you-throw schemes result in significant reductions in both the quantity of waste and costs associated with waste disposal in many Italian municipalities. The reduced costs flow on to savings for councils that could potentially reduce waste management fees passed on to homeowners and renters through council rates. Giving households incentives to reduce waste and find alternatives to disposal encourages residents to place a higher value on food that may otherwise be sent to landfill. <h2>Reducing food waste is a win-win</h2> Tackling food waste is a win-win for people and the planet. It’s worth using various approaches to encourage people to change their behaviour. Our findings can help inform the design of interventions aimed at reducing and sorting food waste in specific segments of the Australian population.<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/214482/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <figure><iframe src="https://www.youtube.com/embed/Dx7RWtfgbVw?wmode=transparent&start=11" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption>No time to waste: Halving Australia’s food waste by 2030 (Fight Food Waste Cooperative Research Centre)</figcaption></figure> <a href="https://theconversation.com/profiles/trang-nguyen-1454838">Trang Nguyen</a>, Postdoctoral Fellow, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a> and <a href="https://theconversation.com/profiles/patrick-oconnor-109973">Patrick O'Connor</a>, Associate Professor, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a> Image credits: Getty Images 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/we-found-3-types-of-food-wasters-which-one-are-you-214482">original article</a>.

Food & Wine

3 household items that expire sooner than you think

Milk, cheese and other fridge-dwelling food items are stamped with expiration dates that, should you choose to ignore them, will make themselves known via smell. But your house is actually peppered with items that require regular replenishment - many of which are outside of the kitchen. Thanks to this handy info, we're now aware of the many surprising household items that require a monthly or yearly upgrade. From knickknacks on your dresser to the staples in your pantry, your house is chock-full of items that can go bad. Here are a few of the most surprising. Hydrogen Peroxide Expires in: 2 months Why: Hydrogen peroxide, the versatile topical antiseptic used to prevent infection in cuts, scrapes, and minor burns, actually turns into water just two months after opening. An unopened bottle should be thrown out after one year. Kitchen spices Expires in: 1-3 years Why: Household kitchen spices, like cinnamon, cumin and basil, reportedly begin losing their lustre after just one year - both in terms of taste and smell. Brightside also claims that ground spices should be thrown out after just six months. Mosquito repellents Expires in: 3 years Why: Mosquito repellents are essentially useless after just two years, according to Brightside. You can usually tell if a bug repellent has expired by the smell - if one spray doesn't emit the pungent odour you've grown used to, it's time to throw it out. Written by Kelsey Clark. First appeared on <a href="http://www.Stuff.co.nz" target="_blank" rel="noopener">Stuff.co.nz</a>. Image credits: Getty Images

Home & Garden

3 health benefits of dark chocolate

Although it seems too good to be true, dark chocolate can actually be good for you! When consumed in moderation, this delicious treat has some powerful health benefits. Following are three of the major reasons to indulge. 1. It can help prevent heart disease Like tea, dark chocolate contains flavonoids, which are compounds that act as antioxidants. Flavonoids protect cells from harmful molecules – called free radicals – that are produced when the body breaks down food or is exposed to sunlight or smoke. Free radicals can cause cell damage that leads to heart disease. Flavonoids can also lower blood pressure and reduce LDL cholesterol (ie, the bad cholesterol) by up to 10%. 2. It can improve your mood Dark chocolate stimulates the production of endorphins, chemicals in the brain that bring on feelings of pleasure. It also contains the chemical serotonin, which acts as an anti-depressant. 3. It can protect your skin German researchers found that the flavonoids in dark chocolate absorb UV light, help protect and increase blood flow to the skin, and improve skin’s hydration and complexion. Here's the caveat For all of its health benefits, though, dark chocolate does contain a lot of calories. So, experts recommend sticking to no more than 60g – about two to three squares – of the sweet stuff per day. Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.co.nz/uncategorized/3-health-benefits-of-dark-chocolate" target="_blank" rel="noopener">Reader's Digest</a>.

Food & Wine

Can’t afford a gym membership or fitness class? 3 things to include in a DIY exercise program

<a href="https://theconversation.com/profiles/lewis-ingram-1427671">Lewis Ingram</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>; <a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>, and <a href="https://theconversation.com/profiles/saravana-kumar-181105">Saravana Kumar</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> With the rising cost of living, gyms memberships and fitness classes are becoming increasingly unaffordable. But the good news is you can make <a href="https://pubmed.ncbi.nlm.nih.gov/28655559/">just as much progress at home</a>. Cardiovascular endurance, muscle strength and flexibility are the <a href="https://www.acsm.org/docs/default-source/publications-files/acsms-exercise-testing-prescription.pdf?sfvrsn=111e9306_4">most important</a> components of fitness. And each can be trained with little or no equipment. Let’s look at why – and how – to fit them into your DIY exercise program. <h2>1. Cardiovascular endurance</h2> Cardiovascular endurance exercise (or “cardio”) forces the heart and lungs to increase the supply of oxygen to the working muscles. Heart disease is a <a href="https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death">leading cause of death</a> and cardiovascular endurance exercise helps keep the heart healthy. The best thing about cardio is you don’t need any fancy equipment to do it. Walking, jogging and running are great options, as are cycling, skipping rope and swimming. There are two approaches to maximise cardiovascular endurance: <ul> <li> <a href="https://pubmed.ncbi.nlm.nih.gov/8897392/">high-intensity interval training</a> (HIIT) – short bouts of hard exercise (around 80% to 95% of your maximum heart rate) interspersed with lower intensity recovery periods (around 40% to 50% of your maximum heart rate) </li> <li> <a href="http://pubmed.ncbi.nlm.nih.gov/26664271/">low-intensity steady-state</a> (LISS) exercise – aerobic activity performed continuously at a low-to-moderate intensity (around 50% to 65% of your maximum heart rate) for an extended duration. </li> </ul> Both are great options. While high-intensity interval training can be more time efficient, low-intensity steady-state training might be more enjoyable and easier to sustain long-term. No matter what you choose, <a href="https://www.who.int/news-room/fact-sheets/detail/physical-activity">aim for</a> a minimum of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardiovascular exercise each week. For example, you could try 30 minutes, five days per week of low intensity cardio, or 25 minutes, three days per week of high-intensity activity, or a combination of the two. How do you know if you’re exercising at the right intensity? Smart watches that measure heart rate can help to monitor intensity. Or you can rely on the good old-fashioned <a href="https://pubmed.ncbi.nlm.nih.gov/25536539/">talk test</a>. During low-intensity activity, you should be able to speak in full sentences. Conversely, short phrases (initially) or single words (towards the end) should be all that’s manageable during high-intensity exercise. <h2>2. Muscle strength</h2> Next is muscle strength, which we train through resistance exercise. This is important for bone health, balance and metabolic health, especially as we age and our <a href="https://pubmed.ncbi.nlm.nih.gov/30276173/">muscle mass and strength declines</a>. Aim for two days per week of whole-body resistance exercise performed at a moderate or <a href="https://www.who.int/news-room/fact-sheets/detail/physical-activity">greater intensity</a>. Try to build two weekly sessions that target the major muscle groups. This could include: <ul> <li>squats – lower to the ground from standing by bending the hips, knees, and ankles while keeping the chest up tall before returning to standing by straightening the hips, knees and ankles</li> </ul> <ul> <li> <a href="https://www.physio-pedia.com/Hip_Hinge">hinges</a> – fold forward at the hips by pushing your bottom back to the wall behind you, keeping your back straight. A slight bend in the knees is fine but aim to keep your shins vertical </li> <li> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7196742/">push-ups</a> – if a full push-up is too difficult, you can place your hands on a raised surface such as a step or a chair </li> <li> horizontal and vertical pull ups – using something like a portable chin up bar, which you can buy from sports supply stores </li> <li> vertical pushes – pushing an object (or weight) vertically from the top of your chest to an overhead position. </li> </ul> Once you have selected your exercises, <a href="https://pubmed.ncbi.nlm.nih.gov/35873210/">perform</a> 2–3 sets of 8–12 repetitions at a moderate to greater intensity, with about 90 seconds rest between each set. As you progress, continue to challenge your muscles by adding an extra set to each exercise, or including dumbbells, changing body position or wearing a backpack with weights. The goal should be to progress slightly each session. However, if you have any underlying health conditions, disabilities, or are unsure how best to do this, see an exercise physiologist or physiotherapist. <h2>3. Flexibility</h2> Improved flexibility can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/">increase your range of motion</a> and improve your ability to manage daily life. While we don’t know the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/">best means of increasing flexibility</a>, the most basic and readily accessible is static <a href="https://www.topendsports.com/testing/flex.htm">stretching</a>. Here, we lengthen the muscle – for example, the hamstrings, until we feel a “stretching” sensation. Hold that position for 15–30 seconds. While the precise intensity of this stretching sensation <a href="https://pubmed.ncbi.nlm.nih.gov/26347668/">remains elusive</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/29506306/">around 5–10 minutes</a> per week per <a href="https://exrx.net/Lists/Directory">muscle group</a>, spread across five days, seems to provide the best results. <h2>How to stick with it?</h2> The best exercise is the one that gets done. So, whatever you choose, make sure you enjoy it. After all, it’s about creating an ongoing commitment to exercise that will deliver long-term health benefits. It’s also important to ensure you’re ready to exercise, especially if you have any underlying health issues, have been previously inactive, or are unsure how to start. A <a href="https://www.ausactive.org.au/apss">pre-exercise screening</a> can help you to determine whether you should see a doctor or allied health professional before starting an exercise program and for guidance on the next steps. <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/206204/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/lewis-ingram-1427671">Lewis Ingram</a>, Lecturer in Physiotherapy, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>; <a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, Lecturer in Exercise Science, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>, and <a href="https://theconversation.com/profiles/saravana-kumar-181105">Saravana Kumar</a>, Professor in Allied Health and Health Services Research, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Image credits: Getty Images 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/cant-afford-a-gym-membership-or-fitness-class-3-things-to-include-in-a-diy-exercise-program-206204">original article</a>.

Body

3 little-known reasons why plastic recycling could actually make things worse

<a href="https://theconversation.com/profiles/pascal-scherrer-230971">Pascal Scherrer</a>, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a> This week in Paris, negotiators from around the world are <a href="https://www.unep.org/events/conference/second-session-intergovernmental-negotiating-committee-develop-international">convening</a> for a United Nations meeting. They will tackle a thorny problem: finding a globally binding solution for plastic pollution. Of the staggering <a href="https://stats.oecd.org/viewhtml.aspx?datasetcode=PLASTIC_USE_6&lang=en">460 million tonnes of plastic used globally in 2019 alone</a>, much is used only once and thrown away. About <a href="https://www.oecd.org/environment/plastic-pollution-is-growing-relentlessly-as-waste-management-and-recycling-fall-short.htm">40% of plastic waste</a> comes from packaging. Almost two-thirds of plastic waste comes from items with lifetimes of less than five years. The plastic waste that escapes into nature persists and breaks up into smaller and smaller pieces, <a href="https://www.science.org/doi/10.1126/sciadv.1700782">eventually becoming microplastics</a>. Plastics now contaminate virtually every environment, from <a href="https://www.theguardian.com/environment/2020/nov/20/microplastic-pollution-found-near-summit-of-mount-everest">mountain peaks to oceans</a>. Plastic has entered vital systems such as our food chain and even the human <a href="https://www.theguardian.com/environment/2022/mar/24/microplastics-found-in-human-blood-for-first-time">blood stream</a>. Governments and industry <a href="https://www.un.org/en/climatechange/nations-agree-end-plastic-pollution">increasingly acknowledge</a> the urgent need to reduce plastic pollution. They are introducing <a href="https://apco.org.au/the-australian-packaging-covenant">rules and incentives</a> to help businesses stop using single-use plastics while also encouraging collection and recycling. As a sustainability researcher, I explore opportunities to <a href="https://www.scu.edu.au/research/zerowaste/">reduce plastic waste </a>in sectors such as tourism, hospitality and meat production. I know how quickly we could make big changes. But I’ve also seen how quick-fix solutions can create complex future problems. So we must proceed with caution. <blockquote class="twitter-tweet"> The best way to tackle plastic pollution is to prevent it in the first place. Governments, businesses, civil society, and academia can all be part of the solution to <a href="https://twitter.com/hashtag/BeatPlasticPollution?src=hash&ref_src=twsrc%5Etfw">#BeatPlasticPollution</a>. Join in this <a href="https://twitter.com/hashtag/WorldEnvironmentDay?src=hash&ref_src=twsrc%5Etfw">#WorldEnvironmentDay</a>: <a href="https://t.co/ENu9UG82kz">https://t.co/ENu9UG82kz</a> <a href="https://t.co/1p5G0183uh">pic.twitter.com/1p5G0183uh</a> — UN Environment Programme (@UNEP) <a href="https://twitter.com/UNEP/status/1660873190577680384?ref_src=twsrc%5Etfw">May 23, 2023</a></blockquote> <h2>Plastic avoidance is top priority</h2> We must urgently eliminate waste and build a so-called “<a href="https://ellenmacarthurfoundation.org/topics/circular-economy-introduction/overview">circular economy</a>”. For plastics, that means reuse or recycling back into the same type of plastic, not lower grade plastic. The plastic can be used to make similar products that then can be recycled again and again. This means plastics should only be used where they can be captured at their end of life and recycled into a product of the same or higher value, with as little loss as possible. Probably the only example of this to date is the recycling of PET (polyethylene terephthalate) soft-drink bottles in Norway and Switzerland. They boast recovery rates of <a href="https://phys.org/news/2020-02-norway-bottles-plastic-fantastic.html">97%</a> and <a href="https://houseofswitzerland.org/swissstories/environment/switzerland-leads-way-pet-recycling">95%</a> respectively. The <a href="https://wastewise.be/2014/11/ad-lansink/">waste management pyramid</a> below shows how to prioritise actions to lessen the waste problem. It is particularly relevant to single-use plastics. Our top priority, demanding the biggest investment, is prevention and reduction through redesign of products. Where elimination is not yet achievable, reuse solutions or recycling to the same or higher-level products can be sought to make plastics circular. <figure class="align-center "><img src="https://images.theconversation.com/files/527407/original/file-20230522-21-y07zqy.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/527407/original/file-20230522-21-y07zqy.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=406&fit=crop&dpr=1 600w, https://images.theconversation.com/files/527407/original/file-20230522-21-y07zqy.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=406&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/527407/original/file-20230522-21-y07zqy.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=406&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/527407/original/file-20230522-21-y07zqy.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=510&fit=crop&dpr=1 754w, https://images.theconversation.com/files/527407/original/file-20230522-21-y07zqy.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=510&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/527407/original/file-20230522-21-y07zqy.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=510&fit=crop&dpr=3 2262w" alt="Inverted pyramid diagram showing waste management priorities" /><figcaption>In the inverted pyramid of waste management priorities, downcycling is almost the last resort. Pascal Scherrer</figcaption></figure> Unfortunately, a lack of high-quality reprocessing facilities means plastic waste keeps growing. In Australia, plastic is largely “downcycled”, which means it is recycled into lower quality plastics. This can seem like an attractive way to deal with waste-plastic stockpiles, particularly after the recent collapse of soft-plastics recycler <a href="https://theconversation.com/redcycles-collapse-is-more-proof-that-plastic-recycling-is-a-broken-system-194528">RedCycle</a>. But downcycling risks doing more harm than good. Here are three reasons why: <h2>1. Replacing wood with recycled plastics risks contaminating our wildest natural spaces</h2> An increasing number of benches, tables, bollards and boardwalks are being made from recycled plastic. This shift away from timber is touted as a sustainable step - but caution is warranted when introducing these products to pristine areas such as national parks. Wood is naturally present in those areas. It has a proven record of longevity and, when degrading, does not introduce foreign matter into the natural system. Swapping wood for plastic <a href="https://www.sciencedirect.com/science/article/abs/pii/S0269749122019510?via%3Dihub">may introduce microplastics</a> into the few remaining places relatively free of them. Replacing wood with downcycled plastics also risks plastic pollution through weathering or fire. <h2>2. Taking circular plastics from their closed loop to meet recycled-content targets creates more waste</h2> Clear PET bottles used for beverages are the most circular plastic stream in Australia, approaching a 70% recovery rate. When these bottles are recycled back into clear PET bottles, they are circular plastics. However, the used PET bottles are increasingly being turned into meat trays, berry punnets and <a href="https://www.praise.com.au/faqs-100-recycled-bottles">mayonnaise jars</a> to help producers meet the <a href="https://apco.org.au/national-packaging-targets">2025 National Packaging Target</a> of 50% recycled content (on average) in packaging. The problem is the current industry <a href="https://anzpacplasticspact.org.au/wp-content/uploads/2021/06/Recovered-Polymer-Specifications_FINAL_June2021d.pdf">specifications for plastics recovery</a> allow only downcycling of these trays, punnets and jars. This means that circular PET is removed from a closed loop into a lower-grade recovery stream. This leads to non-circular downcycling and more plastic sent to landfill. <h2>3. Using “compostable” plastics in non-compostable conditions creates still more plastic pollution</h2> Increasingly, plastics are labelled as compostable and biodegradable. However, well-intended use of compostable plastics can cause long-term plastic pollution. At the right temperature with the right amount of moisture, compostable plastics breakdown into soil. But if the conditions are not “just right”, they won’t break down at all. For example, when a landscape architect or engineer uses a “compostable” synthetic fabric instead of a natural alternative (such as coir or jute mats) they can inadvertently introduce persistent plastics into the environment. This is because the temperature is not hot enough for the synthetic mat to break down. We must also <a href="https://documents.packagingcovenant.org.au/public-documents/Considerations%20for%20Compostable%20Packaging">differentiate</a> between “home compostable” and “commercially compostable”. Commercial facilities are more effective at composting because they operate under more closely controlled conditions. <blockquote class="twitter-tweet"> Plastic pollution could reduce by 80% by 2040 if governments and companies make policy and market shifts using existing technologies. OUT NOW – UNEP’s new report provides a pathway for nations to <a href="https://twitter.com/hashtag/BeatPlasticPollution?src=hash&ref_src=twsrc%5Etfw">#BeatPlasticPollution</a>: <a href="https://t.co/dcfBkZaOfN">https://t.co/dcfBkZaOfN</a> <a href="https://t.co/iSQ9QSpYC1">pic.twitter.com/iSQ9QSpYC1</a> — UN Environment Programme (@UNEP) <a href="https://twitter.com/UNEP/status/1658419925638152192?ref_src=twsrc%5Etfw">May 16, 2023</a></blockquote> <h2>Learning from our mistakes</h2> Clearly, we need to reduce our reliance on plastics and shift away from linear systems – including recycling into lower-grade products. Such downcycling may have a temporary role in dealing with existing plastic in the system while circular recycling capacity is being built. But we must not develop downcycling “solutions” that need a long-term stream of plastic waste to remain viable. What’s more, downcycling requires constantly finding new markets for their lower-grade products. Circular systems are more robust. So, to the negotiators in Paris, yes the shift to a circular plastics economy is urgent. But beware of good intentions that could ultimately make things worse.<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/206060/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/pascal-scherrer-230971">Pascal Scherrer</a>, Senior Lecturer, Faculty of Business, Law and Art, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a> Image credits: Getty Images 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/3-little-known-reasons-why-plastic-recycling-could-actually-make-things-worse-206060">original article</a>.

Home Hints & Tips

3 things all couples fight about (and what to do about them)

All couples argue from time to time, and it seems that we’re all fighting about the same things. These three issues crop up time and time again, mainly because there’s a deeper meaning than whose turn is it really to vacuum the house. Here are a few reasons why conflicts about money, sex and chores often escalate and how to cool down things down. Money Fights about money are rarely about money. Money is fraught with layers of meaning and often how we see it (and how we handle it) is a reflection of our personal values around freedom, security and generosity. Fights about spending can often be traced back to fears about not having influence in important matters in your life, worries about future security or concerns that your partner does not respect you or your money values. If you find yourself continually arguing about money, rather than focusing on the dollar value of items or pinning blame on who spent what when, talk generally about what role you think money should play in your life. Sex The intimate act of sex can both be a wonderful cementer of relationships or it can be terrible wedge that causes untold relationship tension. Arguing about how often to have sex is often not about the act itself but about our feelings of connection, affection and love. It’s important to remember that just like people change over the years so do desires and intimacy needs. Fluctuating libidos is a factor of life and the way to ensure you’re on the same page as your partner is to communicate. Don’t just expect your partner to instinctively know what you need. Housework It may sound like the most trivial of fights but disputes over domestic chores are less about the tasks and more about the underlying meanings of respect, fairness and worth. When one person feels like the household tasks are not shared or equal, it can unearth negative feelings that the other person does not appreciate them or does not respect them enough to help out. Have an agreement about housework tasks and talk about whether it may have a deeper meaning. Image credit: Shutterstock

Relationships

People with long COVID continue to experience medical gaslighting more than 3 years into the pandemic

<a href="https://theconversation.com/profiles/simran-purewal-1405366">Simran Purewal</a>, <a href="https://theconversation.com/institutions/simon-fraser-university-1282">Simon Fraser University</a>; <a href="https://theconversation.com/profiles/kaylee-byers-766226">Kaylee Byers</a>, <a href="https://theconversation.com/institutions/simon-fraser-university-1282">Simon Fraser University</a>; <a href="https://theconversation.com/profiles/kayli-jamieson-1431392">Kayli Jamieson</a>, <a href="https://theconversation.com/institutions/simon-fraser-university-1282">Simon Fraser University</a>, and <a href="https://theconversation.com/profiles/neda-zolfaghari-1431577">Neda Zolfaghari</a>, <a href="https://theconversation.com/institutions/simon-fraser-university-1282">Simon Fraser University</a> It’s increasingly clear that the <a href="https://www.worldometers.info/coronavirus/country/canada/">SARS-CoV-2 virus is not going away</a> any time soon. And for some patients, their symptoms haven’t gone away either. In January 2023, our team of researchers at the <a href="https://pipps.ca/">Pacific Institute on Pathogens, Pandemics and Society</a> published a <a href="https://pipps.cdn.prismic.io/pipps/bd160219-3281-4c5d-b8be-57c301e7f99b_Long+Covid+Brief+Feb+2023.pdf">research brief</a> about how people seek out information about long COVID. The brief was based on a scoping review, a type of study that assesses and summarizes available research. Our interdisciplinary team aims to understand the experiences of people with long COVID in order to identify opportunities to support health care and access to information. <h2>Lingering long COVID</h2> Long COVID (also called <a href="https://www.canada.ca/en/public-health/services/diseases/2019-novel-coronavirus-infection/symptoms/post-covid-19-condition.html">Post COVID-19 condition</a>) is an illness that occurs after infection with COVID-19, lasting weeks to months, and even years. First coined by a <a href="https://doi.org/10.1016%2Fj.socscimed.2020.113426">patient on Twitter</a>, the term also represents a collective movement of people experiencing the long-term effects of COVID-19 and advocating for care. <a href="https://science.gc.ca/site/science/sites/default/files/attachments/2023/Post-Covid-Condition_Report-2022.pdf">Around 15 per cent</a> of adults who have had COVID still have symptoms after three months or more. Long COVID affects systems <a href="https://doi.org/10.1016/j.socscimed.2021.114619">throughout the body</a>. However, symptom fluctuations and limited diagnostic tools make it challenging for health-care providers to diagnose, especially with <a href="https://doi.org/10.1038/s41579-022-00846-2">over 200 symptoms</a> that may present in patients. Perhaps because long COVID presents itself in many different ways, the illness has <a href="https://doi.org/10.1016/j.socscimed.2021.114619">been contested</a> across the medical field. To identify opportunities to reduce barriers to long COVID care, our team has explored how patients and their caregivers access <a href="https://pipps.cdn.prismic.io/pipps/bd160219-3281-4c5d-b8be-57c301e7f99b_Long+Covid+Brief+Feb+2023.pdf">information about long COVID</a>. We have found that one of the most significant barriers faced by patients is <a href="https://doi.org/10.1177/20552076211059649">medical gaslighting</a> by the people they have turned to for help. <h2>Lack of validation leads to stigma</h2> <a href="https://doi.org/10.1136/bmj.o1974">Medical gaslighting</a> occurs when health-care practitioners dismiss or falsely blame patients for their symptoms. While new information about long COVID has become more readily available, some patients continue to face gaslighting and feel that their symptoms are <a href="https://doi.org/10.1016%2Fj.ssmqr.2022.100177">treated less seriously</a> by some health-care professionals. This dismissal can <a href="https://doi.org/10.1111/hex.13602">erode trust</a> in the health-care system and can also lead to <a href="https://doi.org/10.1111/hex.13518">stigma and shame</a>. Preliminary findings from our ongoing study with long COVID patients indicate that, when medical practitioners do not validate a patient’s condition, this extends into community networks of family and friends who may also dismiss their symptoms, contributing to further stigmatization at home. Medical gaslighting can present additional barriers to treatment, such as not being referred to specialists or long COVID clinics. This can, in turn, compound other symptoms such as fatigue, and <a href="https://doi.org/10.1192/bjo.2022.38">exacerbate the psychological symptoms of long COVID</a>, such as depression and anxiety. Medical gaslighting isn’t new. It has been documented by patients with other chronic conditions, such as <a href="https://doi.org/10.5772/intechopen.107936">myalgic encephalomyelitis or chronic fatigue syndrome</a>. And while this is common for patients with <a href="https://doi.org/10.1001/amajethics.2021.512">non-visible illnesses</a>, medical gaslighting is more commonly experienced by <a href="https://doi.org/10.1111/1467-9566.13367">women and racialized people</a>. Long COVID patients also note gender biases, as women with prolonged symptoms feel they are not believed. This is particularly worrisome, as studies have found that <a href="https://doi.org/10.1001/jama.2020.17709">women are disproportionately more likely to experience long COVID</a>. <h2>Where do we go from here?</h2> While long COVID information is constantly shifting, it’s clear that patients face many barriers, the first of which is having their illness minimized or disregarded by others. To ensure that patients have access to compassionate care, we suggest: 1. Educating physicians on long COVID Because definitions of long COVID, and its presentation, vary widely, primary care physicians need support to recognize and acknowledge the condition. General practitioners (GPs) must also provide patients with information to help manage their symptoms. This requires actively listening to patients, documenting symptoms and <a href="https://doi.org/10.1136/bmj.m3489">paying close attention to symptoms that need further attention</a>. Training physicians on the full range of symptoms and referring patients to available supports would reduce stigma and assist physicians by reducing their need to gather information themselves. 2. Raise awareness about long COVID To increase awareness of long COVID and reduce stigma, public health and community-based organizations must work collaboratively. This may include a public awareness and information campaign about long COVID symptoms, and making support available. Doing so has the potential to foster community support for patients and improve the mental health of patients and their caregivers. 3. Ensure information is accessible In many health systems, GPs are <a href="https://doi.org/10.1186/s12913-019-4419-0">gatekeepers to specialists</a> and are considered trusted information sources. However, without established diagnostic guidelines, patients are left to <a href="https://doi.org/10.2196/37984">self-advocate</a> and prove their condition exists. Because of negative encounters with health-care professionals, patients turn to social media platforms, including long COVID <a href="https://doi.org/10.7861%2Fclinmed.2020-0962">online communities</a> on Facebook. While these platforms allow patients to validate experiences and discuss management strategies, patients should not rely only on social media given the <a href="https://doi.org/10.3389/fpubh.2022.937100">potential for misinformation</a>. As a result, it is crucial to ensure information about long COVID is multi-lingual and available in a wide range of formats such as videos, online media and physical printouts. The <a href="https://science.gc.ca/site/science/en/office-chief-science-advisor/initiatives-covid-19/post-covid-19-condition-canada-what-we-know-what-we-dont-know-and-framework-action">recent recommendations of the Chief Science Advisor of Canada</a> to establish diagnostic criteria, care pathways and a research framework for long COVID are a positive development, but we know patients need support now. Improving long COVID education and awareness won’t resolve all of the issues faced by patients, but they’re foundational to compassionate and evidence-based care.<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/203744/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/simran-purewal-1405366">Simran Purewal</a>, Research Associate, Health Sciences, <a href="https://theconversation.com/institutions/simon-fraser-university-1282">Simon Fraser University</a>; <a href="https://theconversation.com/profiles/kaylee-byers-766226">Kaylee Byers</a>, Regional Deputy Director, BC Node of the Canadian Wildlife Health Cooperative; Senior Scientist, Pacific Institute on Pathogens, Pandemics and Society, <a href="https://theconversation.com/institutions/simon-fraser-university-1282">Simon Fraser University</a>; <a href="https://theconversation.com/profiles/kayli-jamieson-1431392">Kayli Jamieson</a>, Master's Student in Communication, Research Assistant for Pacific Institute on Pathogens, Pandemics and Society, <a href="https://theconversation.com/institutions/simon-fraser-university-1282">Simon Fraser University</a>, and <a href="https://theconversation.com/profiles/neda-zolfaghari-1431577">Neda Zolfaghari</a>, Project Coordinator, Pacific Institute on Pathogens, Pandemics and Society, and the Pandemics & Borders Project, <a href="https://theconversation.com/institutions/simon-fraser-university-1282">Simon Fraser University</a> Image credits: Getty Images 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/people-with-long-covid-continue-to-experience-medical-gaslighting-more-than-3-years-into-the-pandemic-203744">original article</a>.

Caring

Mamma Mia! 3 receives confident update from producer

Mamma Mia! Here we go again! Judy Craymer, the creator and producer of the beloved musical comedies, has revealed there could be a third instalment. In an interview with Deadline, discussing the Mamma Mia! I have a Dream talent show on ITV, Craymer shared a confident Mamma Mia! 3 update. "It’s in its earliest stages... I don’t want to over-egg it, but I know there’s a trilogy there. There is a story there, and I do think Meryl should come back — and if the script is right, she would, I think, because she really loved playing Donna,” she said. Craymer’s comments come after a long line of remarks made about a possible third movie, with her saying in 2020 that it was always "meant to be a trilogy." Even though the producer said it's in the early stages of development, it’s unclear when there will be an official announcement from Universal. Familiar faces Stellan Skarsgård, Christine Baranski, Lily James, Dominic Cooper, Colin Firth, and Pierce Brosnan have all expressed interest in returning to reprise their respective roles. Craymer also revealed in her interview that she has come up with a way to bring back all the franchise’s favourite characters, including the iconic Meryl Streep. Bringing back every member of the franchise’s massive ensemble cast might be why the third instalment has made little progress in recent years, but Craymer remains confident that the next instalment will go ahead. Image credit: Getty/Instagram

Movies

3 sales tactics rife in the real estate industry, and why they work

Buying a home is likely to be the biggest financial transaction you will ever make, and you’re at a distinct disadvantage. You’re an amateur up against professionals – real estate agents – versed in psychological tricks to get you excited about owning a property and paying more than you planned. These tricks start with comparatively simple things such as making rooms look bigger in adverts by using a wide-angle photography. They extend all the way to the point of sale. None of these tactics necessarily involve outright lying – there are laws against false and misleading conduct. But they are manipulative, exploiting the fact that humans are emotional beings with many “cognitive biases” – a perception of reality that is more emotional ratther than rational. The three most common tactics come down to manipulating your confidence in your own decisions. Close to <a href="https://www.worldscientific.com/doi/abs/10.1142/S0217590816500156">80 studies</a> suggest overconfidence is one of the most significant cognitive biases influencing behaviour in the real estate market. <h2>1. Underquote, entice the bargain hunters</h2> You see a property in your price range that’s everything you want. You call the agent, inspect the property, then prepare for the auction. It sells for $200,000 more. Underquoting involves deliberately advertising a property significantly lower than its likely sales price. While the prevalence of the practice is disputed, with industry representatives saying most agents do the right thing, <a href="https://www.theage.com.au/property/news/new-3-8-million-crackdown-on-underquoting-by-victorian-real-estate-agents-20220914-p5bhzq.html">anecdotal evidence</a>points to underquoting being very common. Underquoting is effective because it attracts more interested buyers and increases the number and intensity of bidding. It exploits two of the most ubiquitous cognitive biases – herd behaviour and irrational exuberance. More interest doesn’t just increase competition. A real estate agent will communicate that interest to us, confirming our desire in the property is justified. This tendency to “follow the herd” and imitate others, as US economist Robert Shiller noted in an influential <a href="https://www.jstor.org/stable/2117915">1995 paper</a>, is built on the assumption others have information that justiﬁes their actions. This helps explain pretty much every stockmarket bubble since <a href="https://theconversation.com/tulip-mania-the-classic-story-of-a-dutch-financial-bubble-is-mostly-wrong-91413">tulipmania in the 17th century</a>, including the <a href="https://lsecentralbanking.medium.com/how-did-herd-behaviour-contribute-to-the-global-financial-crisis-3b0024a4755e">Global Financial Crisis of 2007-8</a> and <a href="https://www.sciencedirect.com/science/article/abs/pii/S1544612318303647">speculation on cryptocurrency</a>. We are emotionally swayed by the decisions of others, assuming their decisions are rational, even when they are not. This is fertile ground for our own decisions to be manipulated. <h2>2. Hide reality, inflate expectations</h2> Real estate agents will generally favour auctions to extract the <a href="https://www.domain.com.au/news/selling-at-auction-in-melbourne-earns-vendors-tens-of-thousands-in-extra-cash-1072565/">maximum sales price</a>, for the reasons outlined above and the prospect of <a href="https://www.researchgate.net/publication/220505543_Understanding_auction_fever_A_framework_for_emotional_bidding">auction fever</a> – when carefully decided limits are forgotten in the thrill of the moment. But that’s not always the case. In a soft market with few buyers, agents may instead opt for a private sale, sometimes called a “<a href="https://attwoodmarshall.com.au/the-silent-auction/">silent auction</a>”. The goal here is to cause you to overestimate the degree of competition and thus make a bigger offer. An agent might assist this perception by instead supplying you with information from previous public auctions of similar properties more favourable to their preferred narrative. The value of hiding information also explains why you may come across so many sold listings with <a href="https://www.smh.com.au/property/news/should-you-be-able-to-know-how-much-your-neighbours-sold-their-house-for-20220223-p59z2t.html">labels</a> such as “price not disclosed” or “price withheld.” The reason for this may well be that the property sold for less than hoped. Hiding information the agent doesn’t want you to think about depends principally on exploiting our cognitive bias towards <a href="https://www.sciencedirect.com/topics/psychology/overconfidence">overconfidence</a> – assuming we are smarter, more knowledgeable or better skilled than we actually are. In lieu of that negative information, you are more likely to focus on the available information – particularly if it suits what you want to believe. <h2>3. Talk up nominal gains</h2> You may have heard the <a href="https://www.smh.com.au/property/news/do-house-prices-really-double-every-10-years-20211203-p59eif.html">old saying</a> that property values double every 10 years. Stressing what a property is likely to be worth in a decade <a href="https://www.realestate.com.au/news/suburbs-you-shouldve-bought-a-home-in-10-years-ago-and-how-much-your-area-has-grown/">based on what it was worth a decade ago</a> can be a powerful motivator to bid more. As Robert Shiller noted in his 2013 book <a href="https://press.princeton.edu/books/paperback/9780691156323/the-subprime-solution">The Subprime Solution</a> (about the property-buying mania that led to the Global Financial Crisis), homes are such significant investments that we tend to recall their prices from the distant past (unlike, say, like a loaf of bread or bottle of milk). This tendency results in an unconscious focus on nominal values rather than <a href="https://www.fool.com/investing/general/2012/04/12/the-illusion-of-housing-as-a-great-investment.aspx">real (inflation-adjusted) values</a>. This cognitive bias is known as the <a href="https://www.emerald.com/insight/content/doi/10.1108/14635789810212931/full/html">money illusion</a>, a mental miscalculation that may increase your willingness to pay more for the property. <h2>In conclusion…</h2> There’s a case for laws to <a href="https://www.realestate.com.au/news/push-to-end-home-sale-price-confusion-in-victorian-property-industry-review/">increase transparency</a> and the accuracy of information available in the real estate market. But in the meantime, if you’re buying a home, it’s wise to acknowledge your limitations. Do your homework, seek out independent advice and even consider hiring a professional advocate with the knowledge and experience to balance emotional and rational thoughts. Image credits: Getty Images This article originally appeared on <a href="https://theconversation.com/3-sales-tactics-rife-in-the-real-estate-industry-and-why-they-work-202960" target="_blank" rel="noopener">The Conversation</a>.

Real Estate

3 reasons you feel hungrier and crave comfort foods when the weather turns cold

As we move through Autumn, parts of Australia are starting to see cooler weather. For some of us, that can mean increasing feelings of hunger and cravings for “comfort food” such as as pasta, stews and ramen. But what’s happening in our body? <h2>3 things change when it gets cold</h2> 1. Our body conserves heat It sends this energy it conserves to our internal organs so they can maintain their temperature and work properly. The body can also perform heat-generating activities (such as shivering), which uses <a href="https://pubmed.ncbi.nlm.nih.gov/21261804/">energy</a>. The body will then look for additional energy through calories from eating food. 2. Our body warms up when eating When we eat, the body needs to expend energy to digest, absorb, and metabolise the nutrients. This process requires the use of energy, which generates heat in the body, leading to an increase in body temperature termed “<a href="https://pubmed.ncbi.nlm.nih.gov/36012714/">diet-induced thermogenesis</a>”. However, the amount of energy used to keep us warm is quite <a href="https://www.sciencedirect.com/topics/medicine-and-dentistry/nonshivering-thermogenesis">modest</a>. 3. Some people experience a drop in the neurotransmitter called serotonin This is partly because the rate our body produces serotonin is related to <a href="https://www.thelancet.com/pdfs/journals/lancet/PIIS0140673602117375.pdf">sunlight</a>, which is lower in winter. Serotonin helps to regulate mood, appetite, and sleep, among other things. When serotonin levels are low, it can lead to increased hunger and decreased satiety (feeling that you’ve had enough to eat), making us feel hungrier and less satisfied after meals. <h2>Why we love comfort food in winter</h2> Many of us struggle to eat salad in winter and crave mum’s chicken soup or a slow cooked, brothy ramen. Research shows our brain detects the cold weather and looks for warm <a href="https://www.mdpi.com/2072-6643/9/6/592">food</a>. Warm food can provide a sense of comfort and cosiness, which is particularly appealing during the colder months when we spend more time indoors. <a href="https://www.sciencedirect.com/science/article/pii/S1878450X16300786">Comfort food</a> can mean something different for everyone. They are foods we reach for in periods of stress, nostalgia, discomfort (like being cold), or emotional turmoil. For most of us, the foods we often over-indulge in are rich and carbohydrate heavy. A drop in serotonin has also been shown to stimulate an urge to eat more <a href="https://pubmed.ncbi.nlm.nih.gov/16340952/">carbohydrate-rich</a> foods such as gnocchi, pasta, ragout, mashed potatoes. <h2>What happens to those extra calories?</h2> If you consume more energy in cooler weather, some of it will be used to keep you warm. Beyond keeping us warm, extra calories we consume are stored. While most humans today have access to a year-round food supply, some research shows our bodies may still have some leftover instincts related to storing energy for the cooler months when food was harder to come by. This behaviour may also be driven by biological factors, such as changes in hormone levels that regulate appetite and <a href="https://www.frontiersin.org/articles/10.3389/fnins.2013.00140/full">metabolism</a>. A fundamental principle of nutrition and metabolism is that the balance between the energy content of food eaten and energy expended to maintain life and to perform physical work affects body <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3302369/">weight</a>. This means any excess energy that we don’t use will be stored – usually as fat. Using mathematical modelling, researchers <a href="https://royalsocietypublishing.org/doi/10.1098/rspb.2015.2443">have predicted</a>weight gain is more likely when food is harder to find. Storing fat is an insurance against the risk of failing to find food, which for pre-industrial humans was most likely to happen in winter. <h2>It doesn’t have to be unhealthy</h2> No matter your cravings during cooler months, it’s important to remember your own personal health and wellbeing goals. If you’re worried about excess energy intake, a change in season is a great time to rethink healthy food choices. Including lots of whole fresh vegetables is key: think soups, curries, casseroles, and so on. Including protein (such as meat, fish, eggs, legumes) will keep you feeling fuller for longer. Image credits: Getty Images This article originally appeared on <a href="https://theconversation.com/3-reasons-you-feel-hungrier-and-crave-comfort-foods-when-the-weather-turns-cold-202831" target="_blank" rel="noopener">The Conversation</a>.

Food & Wine

3 budget-friendly overseas holidays destinations

You don’t have to rob a bank to go on an overseas trip. While you may be pinching pennies for retirement that doesn’t mean that a holiday is out of the question. Jetting off somewhere doesn’t have bleed you dry, actually, there are quite a few spectacular, great-value overseas destinations that allow you stretch your purse strings without making a dent in your savings. Why not consider one of these: Northern Ireland With many affordable guesthouses near Antrim’s seaside Giant’s Causeway and budget flight options, there are many great deals for a holiday in Northern Ireland. Make sure you see Pritzker-winning architect Zaha Hadid's cutting-edge Titanic Belfast museum, which brings fresh life to the dockyard where the doomed cruise liner was built. You’ll also want to make sure you take in the astounding interlocking rock columns of Antrim. India If you travel outside of the tourist favoruties – Mumabi and Delhi – there are many hotels that are reasonably priced if not utterly cheap. And the country has lots of landscape and culture for the buck. If you travel around by train and dine at low-key local places it will not only make you trip more authentic, but your pennies will go further. From lounging on the beaches of Goa to affordable skiing on Himachal Pradesh, there are many budget-friendly options including staying at Rajasthan's former palaces and living like a maharaja for less. Laos With better deals than Thailand, with its natural beauty and friendly locals, Laos is somewhat a majestic destination. With its sleepy riverfront and statue-decorated Buddha Park, Vientiane – the capital of Laos – offers much to be explored that you don’t have to pay for. Observe saffron-robed monks at dawn moving gracefully around the temple-filled holy town of Luang Prabang, or discover dramatic megalithic stone vessels, believed to be funerary urns, in the Plain of Jars. Image credits: Getty Images

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