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Dolly Parton's husband dies at age 82

Dolly Parton's husband, Carl Dean, has died at the age of 82. Dean was notoriously private during their almost 60 years of marriage, after he tied the knot with the country music icon in 1966. Parton announced the sad news of her loss in a statement on her Instagram, saying "words can't do justice" to the "love [they] shared for over 60 years". "Carl Dean, husband of Dolly Parton, passed away March 3rd in Nashville at the age of 82," the statement read. "He will be laid to rest in a private ceremony with immediate family attending. He was survived by his siblings Sandra and Donnie." "Carl and I spent many wonderful years together. Words can't do justice to the love we shared for over 60 years. Thank you for your prayers and sympathy," Parton said in the statement. The statement concluded sharing that, "the family has asked for privacy during this difficult time". Parton met Dean outside the Wishy Washy Laundromat the day she moved to Nashville at 18. “I was surprised and delighted that while he talked to me, he looked at my face (a rare thing for me)," Parton described the meeting. "He seemed to be genuinely interested in finding out who I was and what I was about.” They married two years later, on Memorial Day, May 30th 1966, in a small ceremony in Ringgold, Georgia. He later inspired Parton’s classic, “Jolene”, as Parton told NPR in 2008 that she wrote the song about a flirty a bank teller who seemed to take an interest in Dean. Parton and Dean kept strict privacy around their relationship for decades, Parton telling The Associated Press in 1984: “A lot of people say there’s no Carl Dean, that he’s just somebody I made up to keep other people off me.” She joked that she’d like to pose with him on the cover of a magazine, “So that people could at least know that I’m not married to a wart or something." Image credits: Instagram/Jason Moore/ZUMA Press Wire/Shutterstock

Caring

From sunscreen to essential oils, why some personal care products could be harmful to your health

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/asit-kumar-mishra-1458839">Asit Kumar Mishra</a>, <a href="https://theconversation.com/institutions/university-college-cork-1321">University College Cork</a> Each time you apply sunscreen to your face, you may inhale somewhere between <a href="https://www.mdpi.com/1660-4601/20/11/5944">10 to 30 milligrams of ethanol</a>, the type of alcohol used in alcoholic drinks. While the ethanol in sunscreen may not give you a buzz, it could make you think about what other chemicals you might be exposed to from personal care products. Products that are applied to the face, like sunscreen, can increase the inhalation of some chemicals by ten times or more than you would inhale from your <a href="https://pubmed.ncbi.nlm.nih.gov/34816489/">home air in the entire day</a>. The levels of ethanol in cosmetics and skincare products may be reasonably safe – although it can still dry out the skin, causing pain, redness and swelling, and <a href="https://www.gov.uk/government/publications/ethanol-properties-uses-and-incident-management/ethanol-general-information">irritate the eyes</a>, causing tears, burning and stinging – but personal care products such as shampoos, skin creams, deodorants, cosmetics and perfumes contain fragrances and other volatile organic compounds (VOCs), which can be inhaled, absorbed through skin or ingested and some are more toxic than others. Unfortunately, manufacturers of personal care products <a href="https://link.springer.com/article/10.1007/s11869-015-0327-6">do not have to disclose</a> every fragrance compound used. This is concerning when you consider the potential effects of toxic compounds that <a href="https://pubmed.ncbi.nlm.nih.gov/34816489/">have been detected</a> in the air from personal care products. For example, hair-smoothing products have released formaldehyde, a toxic chemical that can cause <a href="https://www.ncbi.nlm.nih.gov/books/NBK597627/">a range of symptoms</a> from dermatitis to low sperm count. Some perfumes and deodorants have generated monoterpenes, chemicals which <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8912113/#sec1-molecules-27-01716">can prove toxic</a> for some users. <figure><iframe src="https://www.youtube.com/embed/cfloNXKeyX8?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> Some of the VOCs found in personal care products <a href="https://pubmed.ncbi.nlm.nih.gov/36976159/">may trigger</a> skin irritation, headaches – and difficulty breathing, which can develop into an asthma attack in some users. The highest or peak concentration of these VOCs are likely to <a href="https://pubmed.ncbi.nlm.nih.gov/22406137/">occur within ten minutes</a> of application. But these concentrations may take up to <a href="https://pubmed.ncbi.nlm.nih.gov/34816489/">two hours to decrease to background levels</a>, depending on your home’s ventilation. <h2>Natural doesn’t mean risk free</h2> But even if the levels of <a href="https://pubmed.ncbi.nlm.nih.gov/20659630/">VOCs in personal care products</a> are kept <a href="https://pubmed.ncbi.nlm.nih.gov/22406137/">within safe limits</a>, they can still cause discomfort and a variety of health issues, including irritation of the eyes and airways, migraines and asthmatic reactions, in those who’re <a href="https://enveurope.springeropen.com/articles/10.1186/s12302-020-00311-y">fragrance sensitive</a>. In the UK, <a href="https://link.springer.com/article/10.1007/s11869-018-00655-8">27% of the population</a> self reports as fragrance sensitive. It makes sense then that some people attempt to avoid potentially toxic synthetic chemicals in cosmetics by opting for “natural” or “clean” personal care products. But, <a href="https://enveurope.springeropen.com/articles/10.1186/s12302-020-00311-y">natural does not mean safer</a>. For instance, essential oils are often used in “natural” personal care products as fragrance. Essential oils, though, are a source of terpenes, some of which can be <a href="https://www.lung.org/blog/essential-oils-harmful-or-helpful">toxic if absorbed, inhaled or swallowed</a>. Indoor concentration of terpenes are often at levels where you can smell them but not high enough to cause <a href="https://pubmed.ncbi.nlm.nih.gov/28126407/">eye or respiratory tract irritation</a>. However, the terpenes from essential oils can react with other chemicals, such as ozone from outdoor air, producing <a href="https://pubmed.ncbi.nlm.nih.gov/32162221/">byproducts like formaldehyde, a known carcinogen</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/22250748/">allergens</a>. <h2>Beauty salon safety</h2> Beauty salons can be particularly risky environments for exposure to VOCs. <a href="https://www.mdpi.com/1660-4601/19/7/4176">Studies have found</a> contaminants such as formaldehyde, ammonia and <a href="https://www.gov.uk/government/publications/toluene-properties-incident-management-and-toxicology/toluene-toxicological-overview">toluene</a>, a potentially harmful ingredient used in many personal care products, at high levels in salons, putting staff who work there at the highest risk. Formaldehyde levels in some salons have reached <a href="https://pubmed.ncbi.nlm.nih.gov/31321727/">above safety limits</a>. <a href="https://www.dcceew.gov.au/environment/protection/npi/substances/fact-sheets/methyl-methacrylate#tabs-2">Methyl methacrylate</a>, which can cause skin irritation, allergic reactions and potential <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3072694/">respiratory issues</a> has been <a href="https://pubmed.ncbi.nlm.nih.gov/30276513/">detected in the air of nail salons</a>. <figure><iframe src="https://www.youtube.com/embed/ydRklqO01fE?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> These contaminants are not necessarily limited to the places in a salon <a href="https://pubmed.ncbi.nlm.nih.gov/23765035/">where a certain product is being used</a>. Beauty salons with poor ventilation are likely to expose workers and customers to <a href="https://pubmed.ncbi.nlm.nih.gov/29494285/">much higher levels of contaminants</a>. Some of the components of personal care products are known, harmful contaminants and carcinogens. Regulations specifically related to ventilation in environments where large volumes of these products are used do reduce exposures. For instance, studies show that after ventilation regulations came into effect in Boston, US in 2011, the <a href="https://pubmed.ncbi.nlm.nih.gov/31622145/">air quality inside nail salons improved</a>. When visiting your nail salon or hair stylist, check with them about their ventilation system and other steps they are taking to reduce exposure to VOCs. To limit exposure to potential VOCs at home when using personal care products, try to open windows and use extractor fans in wet rooms. Be especially careful when applying products to the face or when using a high temperature application – <a href="https://occup-med.biomedcentral.com/articles/10.1186/s12995-018-0213-x">high temperatures can increase emissions</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/248273/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/asit-kumar-mishra-1458839">Asit Kumar Mishra</a>, Research Fellow in School of Public of Health, <a href="https://theconversation.com/institutions/university-college-cork-1321">University College Cork</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/from-sunscreen-to-essential-oils-why-some-personal-care-products-could-be-harmful-to-your-health-248273">original article</a>. </div>

Body

Why physical affection can boost your health

<a href="https://theconversation.com/profiles/viren-swami-241976">Viren Swami</a>, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin University</a> In the opening scene of <a href="https://www.youtube.com/watch?v=H9Z3_ifFheQ">Love, Actually</a>, Hugh Grant’s character says how, whenever he gets gloomy with the state of the world, he thinks about the arrivals gate at Heathrow airport. The reason is on screen: we see couples kissing, old friends embracing, children smiling and laughing as they jump into the arms of their parents. Airports are great places to really understand the importance of physical affection – hugging, kissing, cuddling, holding hands, or even just touching. But physical affection is ubiquitous in everyday life, too – and with good reason. Science shows that non-sexual physical affection produces more than just moments of joy – it also <a href="https://www.tandfonline.com/doi/abs/10.1080/03637751.2020.1805480?casa_token=DrsRLnkOANAAAAAA:u8gR6dQFL2Jp99tIr3m1Bcm14hc-EwVrbckdpuDX0HyWEBDrzoUcxNYpkCQzXP5oD_IhHqzYo7Fj">benefits</a> our mental and physical health. <figure><iframe src="https://www.youtube.com/embed/PlyMXYys16U?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> Physical affection is one of the <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1475-6811.1998.tb00157.x?casa_token=Rq8rCHwvKboAAAAA%3AxmDZvSXM6wTZuZzCCotRMro4nC_xcSbnw6Em8Od29q__XfYEhuwW9Iigpr2c8WlZJ_aMY4ng5m-DM40">most direct</a> and important ways that people communicate intimacy in their romantic relationships. And it seems to occur in romantic relationships all over the <a href="https://journals.sagepub.com/doi/abs/10.1177/0146167220988373?casa_token=2rLs7-9M9bAAAAAA:UduYJMPaWQmLGFZXW0YcLvaBf-Lor1jITDDSIpqVTtTVuznW7YC89p-Jp0WUtebc2UTE8-ikrrxp&casa_token=2_f_mSXK3YYAAAAA:AkLcZq_uAkQ7HyQL9jCDdubu7zuseAslE864obd1OYUMR1JLq7JPDM3C7lLMJTzDHEnQwgs6kQRi">world</a>, despite cross-cultural differences in ideas of love and romance. People in romantic relationships report more <a href="https://link.springer.com/article/10.1007/s10919-018-0281-8">intimate physical affection</a> than singletons. They’re also more comfortable allowing their partners to touch more of their bodies than strangers or friends. For example, most people are comfortable being touched on their <a href="https://www.pnas.org/doi/abs/10.1073/pnas.1519231112">thighs and abdomen</a> by their partner, but not by other people. Even how we touch our partners is different to how we touch other people. When participants in one study were asked to stroke their partner, a friend, a stranger, or an artificial arm, they did so more <a href="https://link.springer.com/article/10.1007/s10919-020-00334-2">slowly</a> with their partner. Slower strokes may may be experienced as more pleasant and <a href="https://academic.oup.com/jsm/article/14/5/645/6973562">erotic</a> than quicker strokes. Even just <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0203039">thinking</a> about physical affection from a partner evokes pleasant and erotic sensations. There is now strong evidence showing that physical contact is associated with better physical and mental health. One <a href="https://www.nature.com/articles/s41562-024-01841-8">review</a> of “touch interventions” – think massage – in 212 studies involving more than 13,000 participants found that physical touch benefited everything from sleep patterns to blood pressure to fatigue. Touch interventions were especially helpful in reducing pain, depression and anxiety. <h2>Couple’s therapy</h2> Before you rush off to book yourself a massage, you should know that much of the evidence suggests the strongest benefits come from physical affection with romantic partners. Several studies have found that, in couples, physical affection is associated with a range of <a href="https://www.sciencedirect.com/science/article/pii/S0273229711000025?casa_token=ER4aGB-3vusAAAAA:IBMtXZdEpTywjizJ4kwcOPO2HykSwgaK3GS3qYWh5JTYvWJCLW-x1I3IYDYKbzLZ9aX8QIhOLlA">physiological</a> effects, including lower blood pressure and better immune responses. In couples, physical affection is also associated with better psychological <a href="https://journals.sagepub.com/doi/abs/10.1177/0146167213497592?casa_token=_OtVkA13hgkAAAAA%3AU6eWWQLI4CXadtUanBR1PEGBA-Xh8en3plwOayvC4KNF_Ybi8zyzHjheM1m2XWLxjgczoQstUEEbDg&journalCode=pspc">wellbeing</a>. One study found that couples who <a href="https://link.springer.com/article/10.1007/s42761-021-00093-3">sleep-touched</a> – cuddling shortly before or after sleep – felt happier and calmer in the morning, which meant they were more likely to enjoy the company of their partners. Physical affection – including <a href="https://link.springer.com/article/10.1007/s10508-013-0190-1?correlationId=bbd6ba1a-a372-4cae-83b3-6d9ba5704f4e&error=cookies_not_supported&code=dc878548-1748-44ed-bf6b-36dd348ea060">kissing</a> and <a href="https://link.springer.com/article/10.1007/s10508-014-0305-3">affection after sex</a> – is also associated with greater relationship and <a href="https://link.springer.com/article/10.1007/s10508-016-0820-5">sexual satisfaction</a>, and better ratings of one’s relationship overall, which in turn contribute to better psychological wellbeing. And even when conflicts do occur, <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0203522">hugging</a> seems to reduce levels of negative mood in couples. Cuddle up, because there’s more. Receiving physical affection from a partner makes us feel psychologically stronger. One study found that women showed less activation in parts of the brain that respond to threat when <a href="https://journals.sagepub.com/doi/10.1111/j.1467-9280.2006.01832.x">holding their husband’s hand</a>. Even just imagining touch from a partner can increase one’s willingness to take on <a href="https://www.sciencedirect.com/science/article/abs/pii/S0022103116302013?via%3Dihub">challenging tasks</a>. Another way to look at this is to examine what happens when we lose physical affection. Studies have shown that “<a href="https://onlinelibrary.wiley.com/doi/full/10.1002/ijop.12616">touch deprivation</a>” – the absence of touch – is associated with greater symptoms of depression and anxiety. Indeed, the loss of affection from others during the pandemic <a href="https://esmed.org/MRA/mra/article/view/2204">hit many people hard</a>. Among couples, a <a href="https://www.tandfonline.com/doi/abs/10.1080/10570314.2014.927071?casa_token=D34OY4K-RBIAAAAA:GY-MyGWWcZfOZgOYLmtjYbn3buO5fL1FUiD7whf1fs_aFQPGORTPwOS9Eh0ODdbeRmW32ehtrtntug">lack of physical affection</a> is associated with lower relationship satisfaction, stress, and feelings of loneliness. <figure><iframe src="https://www.youtube.com/embed/ErWfdjdOah8?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> There are several ways in which physical affection provides these benefits. Affectionate touch is known to activate <a href="https://onlinelibrary.wiley.com/doi/epdf/10.1002/hbm.23679">reward centres</a> of the brain, which boosts our mood and promotes feelings of wellbeing. Touch also stimulates the release of <a href="https://www.sciencedirect.com/science/article/abs/pii/S0163638320301107?casa_token=I6GG0M3UAQEAAAAA:qSsExsEvHY9NHduwUF26okRMUm1Ls-gYHbrVNzaYgMkmS-Ohk2Y5ZvowbF2iWfpa6SO-mw6duuI">oxytocin</a>, which can strengthen social bonds and increase feelings of trust between individuals. It’s for these reasons that oxytocin is sometimes called the “cuddle chemical”. Physical affection also reduces levels of the stress hormone <a href="https://doi.org/10.1016/j.psyneuen.2007.03.011">cortisol</a> and reduces perceived pain, which suppress physiological stress systems. One study found that a ten-minute neck-and-shoulder <a href="https://www.sciencedirect.com/science/article/abs/pii/S0306453007000698?casa_token=2Bzr1YblT_wAAAAA:U9SNg8zkf30IXRI9MHpvdrJHJm6SWSbmnwpMu5pmMVElt5xifUTAkaM8Vp3vvOcas9JTUYHZlwQ">massage</a> from one’s partner helped lower cortisol responses, helping to regulate levels of stress. Psychologically, physical affection in romantic relationships is an important way <a href="https://journals.sagepub.com/doi/abs/10.1177/0146167213497592?casa_token=_OtVkA13hgkAAAAA%3AU6eWWQLI4CXadtUanBR1PEGBA-Xh8en3plwOayvC4KNF_Ybi8zyzHjheM1m2XWLxjgczoQstUEEbDg&journalCode=pspc">to keep our emotions under control</a>. Touching one’s partner in a caring manner helps to improve their mood and makes them feel loved, secure, and safe. As feelings of <a href="https://link.springer.com/article/10.1007/s10508-006-9071-1">connection</a>, trust, and belonging are strengthened through non-sexual physical signs of affection, negative effect is reduced and psychological well-being is improved. However, not everyone likes to be touched, even if it is by their romantic partners. Some people are “<a href="https://link.springer.com/article/10.1007/BF00990960">touch avoidant</a>” – and some people may actually be apprehensive about being touched. For instance, people with avoidant attachment styles – characterised by a discomfort with emotional closeness – often have very <a href="https://doi.org/10.1016/j.paid.2014.05.035">negative views about cuddling</a> and are more <a href="https://journals.sagepub.com/doi/10.1177/0146167295213008">hesitant</a> to touch their partners. Conversely, people with anxious attachment styles – characterised by a fear of abandonment – may desire <a href="https://journals.sagepub.com/doi/10.1177/0146167295213008">more touch</a> than they receive. But when couples have similar touch preferences, it can lead to greater attraction, <a href="https://journals.sagepub.com/doi/abs/10.1177/0265407520910791?casa_token=Q1265G4ynqsAAAAA%3AWuu40ji4ca-_TKKA7P2CeSqeTTFfYH-Bfz1c0pBUCJ6fD0_twBugXqg3Geon-ncaS2VhjfUTdp9HiQ&journalCode=spra">closeness</a>, and commitment to one another. And if you’re looking for a fun way to incorporate non-sexual physical affection into your relationships, consider home massage. One study found that couples who <a href="https://www.mdpi.com/2254-9625/11/2/33">took turns massaging</a> each other at home felt a deeper connection with each other, and felt more relaxed and less stressed.<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/247858/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/viren-swami-241976">Viren Swami</a>, Professor of Social Psychology, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin 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/why-physical-affection-can-boost-your-health-247858">original article</a>.

Body

Should you use your retirement savings to pay off debt? Three things to keep in mind

<a href="https://theconversation.com/profiles/bomikazi-zeka-680577">Bomikazi Zeka</a>, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> and <a href="https://theconversation.com/profiles/jasmine-kinsman-1438670">Jasmine Kinsman</a>, <a href="https://theconversation.com/institutions/nelson-mandela-university-1946">Nelson Mandela University</a> A host of countries have taken steps to reform the terms under which people can access their retirement benefits. South Africa is the most recent. In 2024 it <a href="https://theconversation.com/south-africa-has-changed-its-retirement-rules-to-help-boost-country-savings-how-it-will-work-233287">introduced changes</a> that allow access to some retirement savings while ensuring that most of the money is still preserved for later. Other countries that have changed the rules to allow members to dip into their savings before retirement include Australia, Chile, India and Portugal. Changes were introduced to ease the financial strain caused by COVID-19 pandemic lockdowns. People across the world are grappling with debt and the cost of living. <a href="https://www.treasury.gov.za/comm_media/press/2024/2024%20Two-pot%20System%20Updated%20%20FAQ%20August%202024.pdf">Policymakers</a> have considered this an avenue that offers financially distressed fund members the flexibility to access their retirement funds while still supporting long-term retirement savings. Retirement funds are also often the only sizeable savings that fund members have. A recent report by South Africa’s <a href="https://www.discovery.co.za/portal/business/top-reasons-for-two-pot-withdrawal-requests">Discovery Corporate and Employee Benefits</a>, which represents 3,000 employers that provide pension and provident funds for just over one million employees, found that people aged between 35 and 45 made the most claims to access the savings component of their retirement. When asked what they used the funds for, 24% of members said their withdrawals were for financing home or car expenses. Another 21% of members were using their funds to pay off short-term debt. The majority of members who withdrew their retirement savings were low-income earners (earning up to R125,000 or US$7,000 a year). On the other hand, withdrawals were lowest among high-income earners (earning more than R1 million or US$56,000 a year). This data provides evidence that most low- to middle-income South African consumers are grappling with the trade-off between preserving their capital for retirement and meeting their monthly financial obligations. Given that everyone’s financial situation, goals and needs are different, it’s always best to speak to a financial advisor to assess whether using your retirement savings to pay off debt will be a sound move. But, as academics who have focused on financial planning, we offer three pointers to consider: <ul> <li> understand what you owe, to whom, and what it’s costing you </li> <li> plan beyond paying off debt </li> <li> weigh the pros and cons carefully. </li> </ul> <h2>Know which debt to settle first</h2> Debt with a high interest rate often takes longer to repay, because at the start of the loan repayment period, most of the repayments are going towards interest payments – not reducing the capital amount. If you use your retirement proceeds towards this, it could shorten the period that it would take to settle the loan and reduce the interest repayments, which are compounded according to the outstanding loan balance. Short-term loans, such as those with a repayment term of up to 18 months, tend to have higher interest rates. Unsecured debt, which is debt that is not tied to an asset, also attracts high interest rates because they have little to no collateral requirements. Collateral provides the lender with a guarantee of compensation in the event of default. When there is no collateral, the cost of debt becomes more expensive. Using your retirement proceeds towards settling these short-term loans can free up cash that can be used towards settling other debt and will improve your credit score. <h2>Understanding borrowing behaviour</h2> Using your retirement savings to settle debt should be a priority if you have a plan in place to ensure that your overall financial position will improve. Once the debt is cleared, consider how you can use your free cash in your favour. This could mean boosting your savings or acquiring assets and investments. But if retirement savings are being used to pay off debt while you accumulate more debt, this indicates on ongoing cycle of debt. For example, paying off the minimum amount due on a loan but also consuming the balance that becomes available on the same loan is a sign of poor borrowing behaviour. A more extreme example is taking on more debt to service existing debt. Without a change in borrowing behaviour, using your retirement savings to pay off debt will leave you worse off. You will have missed out on the opportunity to grow your retirement savings and you will have got into more debt. <h2>Debt repayments vs retirement returns</h2> When considering withdrawing from your retirement savings to pay down debt, it’s also important remember this will be at the expense of building your retirement nest egg. For instance, if a 35-year-old were to draw down R30,000 from their retirement fund, that same amount could have grown their retirement capital by over R200,000 by the time they reached 55 years old (assuming an investment return of 10%). Withdrawing your retirement savings on a frequent basis could also mean you may need to work longer and past your intended retirement age to compensate for the withdrawals. Or you may need to find ways to supplement your retirement savings through other investments, or consider reducing your standard of living at retirement. <h2>Is this a sound move?</h2> Remember, withdrawal from retirement savings is subject to tax. While retirement may seem far off when there are more pressing financial needs, using your savings to pay down debt has its advantages and drawbacks. Since withdrawals are being used to pay for expenses and service debt, it’s also important to reflect on borrowing behaviours that may need to be corrected. Otherwise, using retirement savings could become a financial crutch that could make your retirement income less secure. Settling debt using your retirement savings should be done after careful consideration and planning. If in doubt, speak to a financial advisor.<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/244837/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/bomikazi-zeka-680577">Bomikazi Zeka</a>, Associate Professor in Finance and Financial Planning, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> and <a href="https://theconversation.com/profiles/jasmine-kinsman-1438670">Jasmine Kinsman</a>, Senior Lecturer in Financial Planning and Certified Financial Planner, <a href="https://theconversation.com/institutions/nelson-mandela-university-1946">Nelson Mandela 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/should-you-use-your-retirement-savings-to-pay-off-debt-three-things-to-keep-in-mind-244837">original article</a>.

Money & Banking

To keep your cool in a heatwave, it may help to water your trees

<a href="https://theconversation.com/profiles/gregory-moore-1779">Gregory Moore</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> <a href="https://knowledge.aidr.org.au/resources/heatwave/">Heatwaves</a> are among the world’s <a href="https://wmo.int/topics/heatwave#:%7E:text=Impact,died%20from%20heat%2Drelated%20stress.">deadliest</a> weather hazards. Every year, vast numbers of people are <a href="https://www.sciencedirect.com/science/article/pii/S1462901114000999">killed by heat stress</a> and it can worsen health problems such as <a href="https://www.who.int/news-room/fact-sheets/detail/climate-change-heat-and-health">diabetes, asthma and heart disease</a>. Unfortunately, the bitumen roads, brick and concrete structures and roofing tiles in cities can absorb and retain vast amounts of heat, much of which is released after the sun has set. This creates what’s known as the <a href="https://www.climatechange.environment.nsw.gov.au/impacts-climate-change/built-environment/urban-heat">urban heat island effect</a>. In fact, temperatures can be <a href="https://www.climatechange.environment.nsw.gov.au/impacts-climate-change/built-environment/urban-heat#:%7E:text=and%20rural%20environments.-,In%20large%20cities%2C%20average%20temperatures%20can%20be%201%C2%B0C,parts%20experiencing%20even%20higher%20temperatures.">significantly higher in cities</a> than in <a href="https://greenly.earth/en-us/blog/ecology-news/6-key-things-to-know-about-urban-heat-islands">surrounding or rural areas</a>. Trees and greenspace can <a href="https://wwf.org.au/blogs/trees-lower-temperatures-in-a-sydney-street-by-20-degrees/">drive down urban temperatures</a> – but they must be able to draw water from the soil to achieve these massive cooling effects. In other words, it can sometimes be helpful to water your trees during a heatwave. <h2>How trees keep us cool (and no, it’s not just about shade)</h2> Trees reduce urban temperatures in two significant ways. One is by the shade they provides and the other is through their cooling effect – and no, they’re not the same thing. Water is taken up via a plant’s roots, moves through the stems or trunks and is then misted into the air from the leaves through little holes called stomata. This is called transpiration, and it helps cool the air around leaves. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&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/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=615&fit=crop&dpr=1 600w, https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=615&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=615&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=772&fit=crop&dpr=1 754w, https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=772&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=772&fit=crop&dpr=3 2262w" alt="A diagram shows how transpiration happens." /></a><figcaption>Transpiration helps cools the air around a plant’s leaves. <a class="source" href="https://www.shutterstock.com/image-vector/transpiration-stages-plants-roots-absorb-water-1856372440">grayjay/Shutterstock</a></figcaption></figure> Water can also evaporate from soil and other surfaces. The combined loss of water from plants and soil is called evapotranspiration. The cooling effects of evapotranspiration vary but are up to <a href="https://www.sciencedirect.com/science/article/pii/S2095311913605432#:%7E:text=Our%20literature%20review%20suggests%20that,ways%20of%20reducing%20urban%20temperatures">4°C</a>, depending on other environmental factors. <h2>Watering your trees</h2> If heatwaves occur in generally hot, dry weather, then trees will provide shade – but some may struggle with transpiration if the soil is too dry. This can reduce the cooling effect of trees. Keeping soil moist and plants irrigated, however, can change that. The best time to irrigate is early in the morning, as the water is less likely to evaporate quickly before transpiration can occur. You don’t need to do a deep water; most absorbing roots are close to the <a href="https://theconversation.com/here-are-5-practical-ways-trees-can-help-us-survive-climate-change-129753">surface</a>, so a bit of brief irrigation will often do the trick. You could also recycle water from your shower. Using mulch helps trap the water in the soil, giving the roots time to absorb it before it evaporates. All transpiring plants have a cooling effect on the air surrounding them, so you might wonder if trees have anything special to offer in terms of the urban heat island effect and heatwaves. Their great size means that they provide much larger areas of shade than other plants and if they are transpiring then there are greater cooling effects. The surface area of tree leaves, which is crucial to the evaporative cooling that takes place on their surfaces, is also much greater than many other plants. Another advantage is that trees can be very long lived. They <a href="https://www.epa.gov/heatislands/using-trees-and-vegetation-reduce-heat-islands">provide shade, cooling and other benefits</a> over a very long time and at relatively low cost. <h2>Not all trees</h2> All that said, I don’t want to overstate the role of urban trees in heatwaves when soils are dry. Some trees cease transpiring early as soils dry, but <a href="https://auf.isa-arbor.com/content/39/3/109">others will persist</a> until they wilt. Careful tree selection can help <a href="https://treenet.org/resource/it-isnt-rocket-science-street-trees-can-make-a-difference-in-climate-change/">maximise the cooling effects</a> of the urban forest. Trees that suit the local soil and can cope with some drying while maintaining transpiration can provide greater cooling And, of course, it is important to follow any <a href="https://www.water.vic.gov.au/for-households/water-restrictions-and-rules/permanent-water-saving-rules">water restriction</a> <a href="https://www.nsw.gov.au/environment-land-and-water/drought/water-restrictions">rules</a> or <a href="https://www.sydneywater.com.au/water-the-environment/what-we-are-doing/water-wise-guidelines.html">guidelines</a> that may be operating in your area at the time. <h2>Trees keep us cool</h2> Despite the clear benefits trees can provide in curbing heat, tree numbers and canopy cover are declining annually in many Australian cities and towns. Housing development still occurs without proper consideration of how trees and greenspace improve residents’ quality of life. It is not an either/or argument. With proper planning, <a href="https://theconversation.com/adelaide-is-losing-75-000-trees-a-year-tree-removal-laws-must-be-tightened-if-we-want-our-cities-to-be-liveable-and-green-216990">you can have both</a> new housing and good tree canopy cover. We should also be cautious of <a href="https://au.news.yahoo.com/trees-butchered-by-power-company-highlight-common-problem-its-sad-012952515.html?guccounter=1">over-pruning</a> urban trees. Trees cannot eliminate the effects of a heatwave but can mitigate some of them. Anything that we can do to mitigate the urban heat island effect and keep our cities and towns cooler will reduce heat-related illness and associated medical costs.<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/246486/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/gregory-moore-1779">Gregory Moore</a>, Senior Research Associate, School of Agriculture, Food and Ecosystem Sciences, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</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/to-keep-your-cool-in-a-heatwave-it-may-help-to-water-your-trees-246486">original article</a>.

Home & Garden

Restless legs syndrome is incurable – here’s how to manage the symptoms

<a href="https://theconversation.com/profiles/adam-taylor-283950">Adam Taylor</a>, <a href="https://theconversation.com/institutions/lancaster-university-1176">Lancaster University</a> Restless legs syndrome (RLS), also known as <a href="https://www.ninds.nih.gov/health-information/disorders/restless-legs-syndrome#toc-what-is-restless-legs-syndrome-rls-">Willis-Ekbom Disease</a>, is a neurological condition that affects <a href="https://pubmed.ncbi.nlm.nih.gov/38843039/">about 7%</a> of people. Typical symptoms include an irresistible urge to move your legs, alongside sensations of aching, crawling, creeping, itching, pulling or throbbing. Until the age of 35, the condition is <a href="https://cks.nice.org.uk/topics/restless-legs-syndrome/background-information/prevalence/">equally common</a> in men and women, but after that age, RLS affects <a href="https://www.racgp.org.au/getattachment/87576673-c695-48f6-a806-065da7e5fcc7/Restless-legs-syndrome.aspx">twice the number</a> of women than men. Each person’s condition is categorised as mild, moderate, severe or very severe according to the <a href="https://biolincc.nhlbi.nih.gov/media/studies/masm/IRLS.pdf?link_time=2019-07-07_21:09:19.282153">international rating scale</a>, which measures the effects of RLS on limb discomfort and sleep disruption, as well as frequency of symptoms. RLS symptoms have a 24-hour cycle known as a <a href="https://www.sciencedirect.com/science/article/pii/S0301008205001371">circadian rhythm</a>. Symptoms tend to peak at night, coinciding with the body’s <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/ana.10843">increase in melatonin release</a>. Melatonin reduces dopamine – the brain chemical that affects movement and mood – to help us sleep but, because dopamine helps control muscles, low dopamine levels can cause involuntary movements. There is <a href="https://cks.nice.org.uk/topics/restless-legs-syndrome/diagnosis/investigations/">no test for RLS</a>. Diagnosis is based on symptoms and medical history. Primary RLS runs in families – there are <a href="https://pubmed.ncbi.nlm.nih.gov/12764067/">genetic</a> links to a <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2653903/">number of chromosomes</a>. RLS has an autosomal dominant inheritance pattern, meaning you only need one “defective” copy to present with symptoms. Some cases, however, develop with no known cause. Other people may develop “secondary” RLS as a result of other conditions, such as <a href="https://pubmed.ncbi.nlm.nih.gov/34732752/">iron deficiency anaemia</a>, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6464953/">chronic kidney disease</a>, <a href="https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(22)00087-6/fulltext">diabetes</a>, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3900617/">Parkinson’s disease</a>, <a href="https://onlinelibrary.wiley.com/doi/10.1111/1756-185X.14710">rheumatoid arthritis</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/32483857/">underactive thyroid gland</a>, and <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2952743/">fibromyalgia</a>. While primary RLS is more common than secondary, the latter is usually <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6073788/">more severe and progresses more rapidly</a>. <figure><iframe src="https://www.youtube.com/embed/hnTKtp5PZGo?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <h2>Risk factors</h2> Age seems to be a risk factor for RLS. In 2000, <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/485413">a study found</a> that 10% of adults aged 30 to 79 have RLS, increasing to 19% of those over the age of 80. However, understanding of the condition has improved since that study was conducted, so it’s likely these figures are higher – particularly in children, where <a href="https://mecp.springeropen.com/articles/10.1186/s43045-022-00226-9">some RLS symptoms</a> have been confused with “growing pains” or ADHD in the past. Women have an increased chance of developing RLS. Approximately <a href="https://pubmed.ncbi.nlm.nih.gov/29169861/">one in five women</a> will suffer from restless legs at some point, and some studies suggest as many as <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5562408/">one in three women</a> are affected. <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4478054/">Women are</a> <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9176156/">more likely</a> to suffer from <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4478054/">other comorbidities</a> that affect the central nervous system, such as <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10982394/">anxiety, depression</a> and <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8634649/">migraine</a>, which may be linked to the development of RLS. Pregnancy is another risk factor. The further you are through the trimesters, the higher your chance of being affected BY RLS – with 8%, 16% and 22% of women suffering through their respective first, second and third trimesters. Multiple pregnancies increase the <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5562408/">risk of pregnancy-related RLS</a>, and research has found that women who’ve given birth may have a <a href="https://www.sciencedirect.com/science/article/pii/S1389945709001890">higher incidence of RLS</a> in later life, compared with women of the same age who haven’t given birth. <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4751426/">Obesity</a> is also considered a risk factor for RLS. One study showed that each 5kg/m² increase in body mass index increased the likelihood of developing RLS <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2677487/">by 31%</a>. <h2>Triggers and treatments</h2> Research has shown smoking and alcohol consumption seem to <a href="https://jcsm.aasm.org/doi/10.5664/jcsm.11390">make RLS worse</a>, so <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4751426/">lifestyle changes</a> such as stopping smoking and drinking alcohol can help manage symptoms. <figure><iframe src="https://www.youtube.com/embed/x1hizeYdBFk?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <a href="https://movementdisorders.onlinelibrary.wiley.com/doi/full/10.1002/mdc3.13833">Research has also found</a> that exercise and stretching is beneficial for symptom relief or reduction – although <a href="https://onlinelibrary.wiley.com/doi/10.1111/jsr.13980">study participants</a> suggest that morning exercise is more effective for improving symptoms, while evening exercise can make restless legs worse. Patients with secondary forms of RLS, lower BMI and less severe cases of the condition <a href="https://www.sciencedirect.com/science/article/pii/S1389945724005409">may benefit the most</a> from lifestyle changes to manage symptoms. Also, treatment of underlying issues can also alleviate or reduce some of the symptoms. For instance, iron deficiency anaemia <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5434142/">reduces</a> dopamine levels, which can lead to restless legs. Iron supplements <a href="https://jcsm.aasm.org/doi/10.5664/jcsm.7810">may benefit</a> some sufferers – but <a href="https://academic.oup.com/sleep/article/47/7/zsae022/7585953">the evidence</a> is mixed so supplements won’t help everyone. In terms of medication, research has found that neurological therapies, such as the anticonvulsant Gabapentin – usually prescribed as a treatment for epilepsy – can improve <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2878254/">symptoms</a> and overall <a href="https://pubmed.ncbi.nlm.nih.gov/27067343/">quality of life</a> for those suffering with restless legs. <a href="https://pubmed.ncbi.nlm.nih.gov/26456872/">These therapies</a> target <a href="https://www.sciencedirect.com/science/article/abs/pii/B9780123745309000073">nerve cells</a> in the brain, <a href="https://www.sciencedirect.com/science/article/abs/pii/B9780123745309000073">reducing</a> <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3349794/">their activity</a>. Other medicines – known as dopamine agonists – <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3543080/">activate dopamine receptors in the brain</a> to control movement. They are primarily used as a <a href="https://www.parkinsons.org.uk/information-and-support/dopamine-agonists-pramipexole-ropinirole">treatment</a> for Parkinson’s disease and are effective in <a href="https://pubmed.ncbi.nlm.nih.gov/38761607/">managing</a> <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8908466/">symptoms</a> of RLS. However, they can disturb your sleep pattern and may <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5762774/">increase impulse control disorders</a>, and are not <a href="https://cks.nice.org.uk/topics/restless-legs-syndrome/management/management/">recommended during pregnancy</a> or breastfeeding as they can <a href="https://www.ncbi.nlm.nih.gov/books/NBK551686/">inhibit lactation</a>. While there may not be a cure for RLS, there is hope for sufferers – and options for managing and reducing symptoms.<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/248169/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/adam-taylor-283950">Adam Taylor</a>, Professor of Anatomy, <a href="https://theconversation.com/institutions/lancaster-university-1176">Lancaster 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/restless-legs-syndrome-is-incurable-heres-how-to-manage-the-symptoms-248169">original article</a>.

Body

What is callisthenics? And how does it compare to running or lifting weights?

<a href="https://theconversation.com/profiles/mandy-hagstrom-1180806">Mandy Hagstrom</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> and <a href="https://theconversation.com/profiles/justin-keogh-129041">Justin Keogh</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Callisthenics is a type of training where you do bodyweight exercises to build strength. It’s versatile, low cost, and easy to start. Classic callisthenics moves include: <ul> <li>push ups</li> <li>bodyweight squats</li> <li>chin ups</li> <li>burpees</li> <li>lunges using only your bodyweight.</li> </ul> Advanced callisthenics includes movements like <a href="https://www.google.com/search?q=muscle-ups&rlz=1C5GCCM_en&oq=muscle-ups&gs_lcrp=EgZjaHJvbWUyCQgAEEUYORiABDIGCAEQABgeMgYIAhAAGB4yBggDEAAYHjIGCAQQABgeMgYIBRAAGB4yBggGEAAYHjIGCAcQABgeMgYICBAAGB4yBggJEAAYHtIBBzkzOWowajmoAgCwAgE&sourceid=chrome&ie=UTF-8#fpstate=ive&vld=cid:e41f29e0,vid:1fQdBZfIuIY,st:0">muscle-ups</a> (where you pull yourself above a bar) and <a href="https://www.youtube.com/watch?v=OFgk7ysG2fY">flagpole holds</a> (where you hold yourself perpendicular to a pole). In callisthenics, you often do a lot of repetitions (or “reps”) of these sorts of moves, which is what can make it a hybrid strength and cardio workout. In the gym, by contrast, many people take the approach of “<a href="https://theconversation.com/lift-heavy-or-smaller-weights-with-high-reps-it-all-depends-on-your-goal-190902">lifting heavy</a>” but doing fewer reps to build serious strength. Traditionally, callisthenics was more of a muscle sculpting, strength-based work out. It is reportedly based on techniques used by <a href="https://www.bbc.com/reel/video/p0757qbx/how-ancient-greeks-trained-for-war">ancient Greek</a> soldiers. The <a href="https://www.oed.com/dictionary/callisthenic_adj?tab=factsheet#10451225">Oxford Dictionary</a> says the term callisthenics – which is said to be based on the Greek word κάλλος or kállos (meaning beauty) and σθένος or sthenos (meaning strength) – first started showing up in popular discourse the early 1800s. Callisthenics is often associated with high intensity interval training (HIIT) routines, where jumping, skipping or burpees are combined with bodyweight strength-building exercises such as push ups and body weight squats (often for many reps). Callisthenics exercises draw on your natural movement; when children climb on monkey bars and jump between pieces of play equipment, they’re basically doing callisthenics. <h2>What are the benefits of callisthenics?</h2> It all depends on how you do callisthenics; what you put in will dictate what you get out. When exercise programs combine resistance training (such as lifting weights or doing bodyweight exercises) and aerobic exercise, the result is better health and a reduced likelihood of death <a href="https://academic.oup.com/eurjpc/article-abstract/26/15/1647/5925845#google_vignette">from a variety of different causes</a>. Callisthenics provide a low cost, time efficient way of exercising this way. With improvements in body composition, muscular strength, and <a href="https://content.iospress.com/articles/isokinetics-and-exercise-science/ies170001">posture</a>, it’s easy to see why it’s become a popular way to train. Research has also shown callisthenics is <a href="https://content.iospress.com/articles/physiotherapy-practice-and-research/ppr220688">better</a> at reducing body fat and controlling blood sugar for people with diabetes when compared to pilates. Research has also shown doing callisthenics can reduce body fat and increase lean muscle mass <a href="https://www.researchgate.net/profile/Ali-Erdem-Cigerci/publication/342339065_The_Effect_of_Calisthenics_Exercises_on_Body_Composition_in_Soccer_Players/links/5eee7aff299bf1faac68c131/The-Effect-of-Calisthenics-Exercises-on-Body-Composition-in-Soccer-Players.pdf">in soccer players</a>, although this research does not compare the benefits between different exercise program types. That means we don’t know if callisthenics is better than other traditional forms of exercise – just that it does more than nothing. <h2>What are the potential drawbacks?</h2> With callisthenics, it can be hard to progress past a certain point. If your goal is to get really big muscles, it may be hard to get there with callisthenics alone. It would likely be simpler for most people to <a href="https://theconversation.com/lift-heavy-or-smaller-weights-with-high-reps-it-all-depends-on-your-goal-190902">gain muscle in a gym</a> using traditional methods such as machine and free weights with a combination of various sets and reps. If you want to progress in the gym, you can increase your dumbbells by small increments, such as 1kg. In callisthenics, however, you may find the jump from one exercise to the next too big to achieve. You risk a plateau in your training without some challenging work-arounds. Another advantage of traditional strength training with bands, machines, or free weights is that it also increases flexibility and range of motion. However, 2023 <a href="https://link.springer.com/article/10.1007/s40279-022-01804-x">research</a> found “no significant range of motion improvement with resistance training using only body mass.” So, given its focus on bodyweight exercises, it seems unlikely callisthenics alone would significantly improve your flexibility and range of motion. Unfortunately, there is no long-term research examining the benefits of callisthenics in direct comparison to traditional aerobic training or resistance training. <h2>Is callisthenics for me?</h2> Well, that depends on your goal. If you want to get really strong, <a href="https://journals.lww.com/nsca-jscr/Fulltext/2017/12000/Strength_and_Hypertrophy_Adaptations_Between_Low_.31.aspx?casa_token=77cmEPgUQr0AAAAA:MchrZRbKBGLl5WCJbqYN5X06rkBHReifOetdXfzJiBg22P62ZnZl6m8OZKov8975QRAjTbYK0Gf2ivA62W0NiAA">lift heavy</a>. If you want to increase your <a href="https://www.ingentaconnect.com/content/wk/jsc/2022/00000036/00000002/art00012">muscle mass</a>, try lifting near to the point of “failure”. That means lifting a weight to the point where you feel that you are close to fatigue, or close to the point that you may need to stop. The key here is that you don’t have to get to the point of failure to achieve muscle growth – but you do have to put in sufficient effort. If you want to get lean, focus first on nutrition, and then understand that either <a href="https://onlinelibrary.wiley.com/doi/10.1111/obr.12536">cardio</a>, <a href="https://link.springer.com/article/10.1007/s40279-021-01562-2?fbclid=IwAR2NiI1tcKLIi0f0MLBlafT-hcHbObBvIrl6Sb5gBcSDImsmpEplSuJpRww">lifting</a> or both can help. What if you’re time poor, or don’t have a gym membership? Well, callisthenics exercises offer some of the cardio benefits of a run, and some of the muscular benefits of a lifting session, all tied up in one neat package. It can be a great holiday workout at a local park or playground, on public outdoor exercise equipment, or even on the deck of a holiday rental. But, as with all exercise, there are potential benefits and limitations of callisthenics. Callisthenics has its place, but, for most, it’s likely best used as just one part of a well-rounded training routine.<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/246326/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/mandy-hagstrom-1180806">Mandy Hagstrom</a>, Senior Lecturer, Exercise Physiology. School of Health Sciences, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> and <a href="https://theconversation.com/profiles/justin-keogh-129041">Justin Keogh</a>, Associate Dean of Research, Faculty of Health Sciences and Medicine, <a href="https://theconversation.com/institutions/bond-university-863">Bond 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/what-is-callisthenics-and-how-does-it-compare-to-running-or-lifting-weights-246326">original article</a>.

Body

Around 3% of us will develop a brain aneurysm in our lives. So what is it and how do you treat it?

<a href="https://theconversation.com/profiles/theresa-larkin-952095">Theresa Larkin</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> and <a href="https://theconversation.com/profiles/jessica-nealon-1481995">Jessica Nealon</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> Australian radio host Kyle Sandilands announced on air that he <a href="https://www.abc.net.au/news/2025-02-03/kyle-sandilands-brain-aneurysm-diagnosis/104888826">has a brain aneurysm</a> and needs urgent brain surgery. Typically an aneurysm occurs when a part of the wall of an artery (a type of blood vessel) becomes stretched and bulges out. You can get an aneurysm <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/aneurysm">in any blood vessel</a>, but they are most common in the brain’s arteries and the aorta, the large artery that leaves the heart. Many people can have a brain aneurysm and never know. But a brain (or aortic) aneurysm that ruptures and bursts can be fatal. So, what causes a brain aneurysm? And what’s the risk of rupture? <h2>Weakness in the artery wall</h2> Our arteries need strong walls because blood is constantly pumped through them and pushed against the walls. An <a href="https://www.healthdirect.gov.au/aneurysms">aneurysm</a> can develop if there is a weak part of an artery wall. The walls of arteries are made of three layers: an inner lining of cells, a middle layer of muscle and elastic fibres, and a tough outer layer of mostly collagen (a type of protein). Damage to any of these layers causes the wall to become thin and stretched. It can then balloon outward, leading to an aneurysm. <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4399795/">Genetics</a> and <a href="https://www.ninds.nih.gov/health-information/disorders/cerebral-aneurysms">certain inherited disorders</a> can cause weak artery walls and brain aneurysms in some people. For all of us, our artery walls become weaker as we age, and brain aneurysms are more common as we get older. The <a href="https://www.ncbi.nlm.nih.gov/books/NBK557867/">average age for a brain aneurysm</a> to be detected is 50 (Sandilands is 53). Females have a higher risk of brain aneurysm than males <a href="https://www.ncbi.nlm.nih.gov/books/NBK507902/">after about age 50</a>. Declining oestrogen around menopause reduces the collagen in the artery wall, causing it to become weaker. <figure class="align-center "><img src="https://images.theconversation.com/files/646696/original/file-20250204-15-i55mtq.jpg?ixlib=rb-4.1.0&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/646696/original/file-20250204-15-i55mtq.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/646696/original/file-20250204-15-i55mtq.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/646696/original/file-20250204-15-i55mtq.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/646696/original/file-20250204-15-i55mtq.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/646696/original/file-20250204-15-i55mtq.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/646696/original/file-20250204-15-i55mtq.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" alt="An illustration showing a brain aneurysm." /><figcaption>A brain aneurysm occurs when a part of the wall of an artery balloons out. <a class="source" href="https://www.shutterstock.com/image-vector/human-brain-blocking-stroke-aneurysm-disease-2171173339">Alfmaler/Shutterstock</a></figcaption></figure> High blood pressure can increase the risk of a brain aneurysm. In someone with high blood pressure, blood inside the arteries is pushed against the walls with greater force. This can <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3163429/">stretch and weaken the artery walls</a>. Another <a href="https://www.aihw.gov.au/reports/heart-stroke-vascular-diseases/hsvd-facts/contents/introduction">common condition</a> called atherosclerosis can also <a href="https://www.ninds.nih.gov/health-information/disorders/cerebral-arteriosclerosis">cause brain aneurysms</a>. In atherosclerosis, plaques made mostly of fat build up in arteries and stick to the artery walls. This directly damages the cell lining, and weakens the muscle and elastic fibres in the middle layer of the artery wall. <h2>Several lifestyle factors increase risk</h2> Anything that increases inflammation or causes atherosclerosis or high blood pressure in turn increases your risk of a brain aneurysm. <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6527044/">Smoking and heavy drinking</a> affect all of these, and nicotine <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6214667/">directly damages</a> the artery wall. Sandilands mentioned <a href="https://www.news.com.au/entertainment/tv/radio/kyle-sandilands-reveals-shock-health-diagnosis-i-may-be-dead/news-story/62f9f05c6f0a03702632ec8d622cf97a">his cocaine use</a> in discussing his diagnosis. He said: "The facts are, a life of cocaine abuse and partying are not the way to go." Indeed, cocaine abuse <a href="https://www.nhs.uk/conditions/brain-aneurysm/causes/">increases the risk of a brain aneurysm</a>. It causes very high blood pressure because it causes arteries to spasm and constrict. Cocaine use is also <a href="https://www.sciencedirect.com/science/article/abs/pii/S1878875023017400">linked to worse outcomes</a> if a brain aneurysm ruptures. <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/ejn.15992">Stress</a> and a <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6243058/#:%7E:text=High%2Dfat%20diets%20(HFDs),many%20organs%20(see%20text).">high-fat diet</a> also increase inflammation. <a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/atherosclerosis#:%7E:text=Atherosclerosis%20is%20thickening%20or%20hardening,activity%2C%20and%20eating%20saturated%20fats.">High cholesterol</a> can also cause atherosclerosis. And <a href="https://www.aihw.gov.au/reports/heart-stroke-vascular-diseases/hsvd-facts/contents/risk-factors/overweight-and-obesity">being overweight</a> increases your blood pressure. <a href="https://www.ahajournals.org/doi/10.1161/JAHA.121.022277">A study</a> of more than 60,000 people found smoking and high blood pressure were the strongest risk factors for a brain aneurysm. <h2>Is it always a medical emergency?</h2> About <a href="https://www.ncbi.nlm.nih.gov/books/NBK557867/">three in 100 people</a> will have a brain aneurysm, varying in size from <a href="https://www.ncbi.nlm.nih.gov/books/NBK557867/">less than 5mm to more than 25mm</a> in diameter. The majority are only discovered while undergoing imaging for something else (for example, head trauma), because small aneurysms may not cause any symptoms. Larger aneurysms can cause symptoms because they can <a href="https://www.mayoclinic.org/diseases-conditions/brain-aneurysm/symptoms-causes/syc-20361483">press against brain tissues and nerves</a>. Sandilands described “<a href="https://www.abc.net.au/news/2025-02-03/kyle-sandilands-brain-aneurysm-diagnosis/104888826">a lot of headache problems</a>” leading up to his diagnosis. Headaches can be due to <a href="https://www.mayoclinic.org/diseases-conditions/brain-aneurysm/symptoms-causes/syc-20361483">minor leaks of blood</a> from the aneurysm. They indicate a risk of the aneurysm rupturing in subsequent days or weeks. Less than <a href="https://www.nature.com/articles/s41467-024-46015-2">one in 100 brain aneurysms will rupture</a>, often called a “brain bleed”. This causes a <a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/subarachnoid-hemorrhage#:%7E:text=A%20subarachnoid%20hemorrhage%20is%20bleeding,brain%20and%20inside%20the%20skull.">subarachnoid haemorrhage</a>, which is a <a href="https://www.nhs.uk/conditions/subarachnoid-haemorrhage/">type of stroke</a>. If it does occur, rupture of a brain aneurysm is <a href="https://www.ncbi.nlm.nih.gov/books/NBK507902/">life-threatening</a>: nearly one in four people will die within 24 hours, and one in two within three months. If someone’s brain aneurysm ruptures, they usually experience a sudden, severe headache, often described as a “<a href="https://www.bafound.org/blog/three-signs-your-bad-headache-might-be-a-ruptured-brain-aneurysm/">thunderclap headache</a>”. They may also have <a href="https://www.ninds.nih.gov/health-information/disorders/cerebral-aneurysms">other symptoms of a stroke</a> such as changes in vision, loss of movement, nausea, vomiting and loss of consciousness. <h2>Surgery can prevent a rupture</h2> Whether surgery will be used to treat a brain aneurysm depends on its size and location, as well as the age and health of the patient. The medical team will balance the potential benefits with the risks of the surgery. A small aneurysm with low risk of rupture will usually <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2323531/">just be monitored</a>. However, once a brain aneurysm reaches <a href="https://www.ncbi.nlm.nih.gov/books/NBK507902/">7mm or more</a>, surgery is generally needed. In <a href="https://www.nhs.uk/conditions/brain-aneurysm/treatment/#:%7E:text=A%20cut%20is%20made%20in,permanently%20clamped%20on%20the%20aneurysm.">surgery to repair a brain aneurysm</a>, the surgeon will temporarily remove a small part of the skull, then cut through the coverings of the brain to place a tiny metal clip to close off the bulging part of the aneurysm. Another option is <a href="https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/endovascular-coiling">endovascular</a> (meaning within the vessel) coiling. A surgeon can pass a catheter into the femoral artery in the thigh, through the aorta to the brain. They can then place a coil inside the aneurysm which forms a clot to close off the aneurysm sac. <a href="https://medlineplus.gov/ency/article/007372.htm">After either surgery</a>, usually the person will stay in hospital for up to a week. It can take <a href="https://www.healthline.com/health/brain-aneurysm-clipping-surgery#recovery">6–8 weeks</a> for full recovery, though doctors may continue monitoring with annual imaging tests for a few years afterwards. You can <a href="https://www.medicalnewstoday.com/articles/how-to-prevent-a-brain-aneurysm#prevention">lower your risk of a brain aneurysm</a> by not smoking, moderating alcohol intake, eating a healthy diet, exercising regularly and maintaining a healthy weight.<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/248882/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/theresa-larkin-952095">Theresa Larkin</a>, Associate Professor of Medical Sciences, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> and <a href="https://theconversation.com/profiles/jessica-nealon-1481995">Jessica Nealon</a>, Senior Lecturer in Medical Sciences (Neuroscience), <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</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/around-3-of-us-will-develop-a-brain-aneurysm-in-our-lives-so-what-is-it-and-how-do-you-treat-it-248882">original article</a>.

Body

Readers response: What’s the earliest lesson you remember learning from your parents?

We asked our readers what the earliest lesson they remember learning from their parents is, and the response was overwhelming. Here's what they said. Susan Taber - Didn't realise we were learning at the time .. but manners, respect, kindness, doing chores, doing what we were told. Diane Lovell - Always be polite and kind. Hentie Jacobs - Saying please and thank you, cleaning up after yourself, and always lend a helping without asking. Lynette Miller - There is always someone worse off than yourself. Judith Forbes - To be respectful of your elders. Tina Shaw - Integrity, know and be your integrity and you will always sleep peacefully. Kerry Houston - Manners and kindness. Sylvia Ure - To stop at the footpath before crossing the road. Margaret Gleeson-Walden - Not to answer back. Rosalie Jones - To love my siblings. Heather Gem - Manners. Image credits: Shutterstock

Family & Pets

Husband reveals final text from wife on board doomed flight

The husband of a woman on board American Airlines flight 5342 has revealed the final text he received from his wife just minutes before her flight collided with a US Army helicopter at around 9pm on Wednesday night. Hamaad Raza told WUSA9 that his wife had been texting him while she was on board the flight from Wichita, Kansas to Washington DC before the plane collided with the military helicopter and plunged into the river. She had texted him: “Landing in 20 minutes” but when his replies failed to send, he realised that something was wrong. “That’s when I realized something might be up”, Raza shared. Raza's wife, who was only 26-years-old, was travelling to Wichita for work had “always had a fear of flying and that she never really was comfortable”. Aviation officials have yet to provide and explanation for the crash, as commercial airlines are supposed to receive a warning of potential collisions through a Traffic Alert and Collision Avoidance System (TCAS). Emergency services have been deployed throughout the night in freezing and icy conditions in attempt to find bodies among the wreckage, with dozens already recovered from the water. “I'm just praying that somebody's pulling her out of the river right now, as we speak," Raza told WUSA9 in the early hours of Wednesday. “That's all I can pray for, I'm just praying to God.” Raza is waiting for answers from officials but has been left in the dark on any information about his wife. Image: WUSA9

Caring

Cabana drama: 5 expert tips on how not to be branded a twit when using a beach tent

<a href="https://theconversation.com/profiles/samuel-cornell-1418374">Samuel Cornell</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> Debate erupted this week over the growing number of beach tents, or “cabanas”, proliferating on Australian beaches. The controversy, which <a href="https://www.tiktok.com/@gunclediaries/video/7453200613170564370">began on social media</a>, was fuelled by Prime Minister Anthony Albanese who declared it was “not on” for beachgoers to reserve a spot on the sand by erecting a cabana then leaving it vacant for hours. Albanese <a href="https://www.pm.gov.au/media/television-interview-today-show-19">told</a> Nine’s Today show “everyone owns the beach” and staking a claim on the sand was “a breach of that principle, really”. Other critics deem beach cabanas an eyesore. And lifeguards say <a href="https://www.abc.net.au/news/2023-01-21/busy-beaches-noosa-cabana-craze-surf-lifesavers/101875660">the structures can</a> obscure their view of the water, which poses a safety risk. Beach cabanas do, however, serve <a href="https://www.sciencedirect.com/science/article/pii/S0190962208007330?via%3Dihub">a valid purpose</a>. They provide some <a href="https://theconversation.com/i-cant-get-sunburnt-through-glass-shade-or-in-water-right-5-common-sunburn-myths-busted-150640">protection against the sun’s harmful ultraviolet rays</a> and, from a recreational perspective, can enable people to spend longer at the beach on hot days than they might have otherwise. I’m a member of the University of NSW <a href="https://www.beachsafetyresearch.com">Beach Safety Research Group</a>, and I’ve worked with local councils and national parks to address health and safety issues on beaches. So let’s look at how to strike the right balance between personal convenience and public safety when using a cabana. <figure><iframe src="https://www.youtube.com/embed/U4W_2ti5QUk?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <h2>A fair go for all?</h2> In years past, Aussies came to the beach with a towel and maybe a book, stayed a little while then left. But more recently, the use of beach tents and cabanas has grown. It’s likely the result of Australia’s <a href="https://soe.dcceew.gov.au/coasts/pressures/population">growing coastal population</a>, and a rising awareness of the dangers posed by sun exposure. These days, it’s not uncommon to visit a popular beach in summer and find a village of cabanas stretching as far as the eye can see. It’s great to see so many people using the beach. Beaches and oceans are <a href="https://www.sciencedirect.com/science/article/pii/S0013935120310665">health-giving places</a>, though they come with inherent dangers. And of course, in Australia the beach is free for all who wish to use it. It’s an approach in line with our <a href="https://www.theguardian.com/commentisfree/2020/oct/12/even-without-private-clubs-the-egalitarian-australian-beach-is-a-national-myth">supposedly egalitarian culture</a>, in which everyone gets a “fair go”. Here, beaches are a place to be shared, no matter what your income or social status. The approach contrasts to many destinations in Europe, the United States and elsewhere, where large sections of beaches are reserved for private use. At Waikiki beach in Honolulu, for example, people <a href="https://www.waikikibeachservices.com/royal-hawaiian/beach-umbrella-chair-rental/">pay US$100 or more</a> to hire an umbrella and chairs, and a place on the sand for the day. To some naysayers, cabana use in Australia <a href="https://www.theguardian.com/australia-news/2025/jan/07/everyone-owns-the-beach-prime-minister-anthony-albanese-weighs-in-cabana-debate">challenges the notion</a> that the beach is for everyone. They question whether people should be allowed to mark out beach territory no-one else can use. That’s why in 2020, a bid by a private company to introduce paid cabanas on Sydney’s Bondi Beach <a href="https://www.9news.com.au/national/bondi-beach-petition-to-open-paid-cabanas-on-sand-amalfi-beach-club/ef1ddae5-e24e-4dd8-810d-f0d9ba5c2971">prompted a public outcry</a>. Cabanas bring practical challenges, too. They represent an unplanned influx of temporary infrastructure into busy public spaces. Left unchecked, they could cause pedestrian congestion and become a flashpoint for disagreement between beachgoers. The current debate may prompt Australian beach authorities to consider bringing in cabana regulation, similar to what’s in place for <a href="https://www.smh.com.au/national/nsw/does-sydney-need-us-style-cabana-ban-to-curb-beach-spreading-20230202-p5chgi.html">some beaches in the US</a>. In the meantime, here are five tips for safe and fair use of beach cabanas: 1. Placement: Erect your cabana at the back of the beach and away from lifeguard towers or lifesaver tents to avoid obstructing lifeguards’ views. Clear sightlines to the water are essential for ensuring timely emergency responses. This positioning also leaves space closer to the water for other beachgoers, including children playing at the water’s edge. 2. Tying down: Secure your cabana firmly in the sand to prevent it from being blown away by strong winds. Flying cabanas are a danger to other beach users, potentially causing injuries and damage to property. 3. Spacing: Avoid overcrowding by maintaining two to three meters between structures. This ensures free movement and accessibility for all beachgoers, and ensures families and groups can enjoy the beach without feeling cramped. Also, stay within the boundaries of your cabana and don’t claim territory outside its boundaries. 4. Emergency access: Keep pathways and access points clear at all times. This is crucial for lifeguard vehicles, ambulances and surf rescue teams. Unobstructed access can make the difference between life and death in an emergency. 5. Common sense: As with using any shared space, consider the needs of others and apply common sense. How would you feel if someone set up a structure right in front of you, blocking your view of the waves or ruining your vibe? Or if you or a loved one needed medical attention on a beach, would you want an ambulance crew obstructed by an unbroken line of tents? <h2>Looking ahead</h2> In the past, some have called for <a href="https://au.news.yahoo.com/calls-grow-to-ban-cabanas-on-aussie-beaches-get-out-and-leave-051701259.html">a ban on beach cabanas</a>. But the structures appear here to stay – and that’s not a bad thing. Skin cancer <a href="https://www.aihw.gov.au/reports/cancer/cancer-in-adolescents-and-young-adults-in-australi/contents/summary">affects more young Australians</a> than any other cancer, and the Cancer Council <a href="https://www.abc.net.au/news/2023-01-26/cancer-council-beach-cabanas-skin-cancer-rate-highest-in-qld/101887320">applauds the use of cabanas</a>. It’s important to note, however, that cabanas do not <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3873510/">provide complete protection from UV rays</a>. If you’re at the beach all day, <a href="https://theconversation.com/do-beach-cabanas-actually-protect-you-from-the-sun-199102">you might still get too much sun</a> even under a tent. When it comes to your next visit to the coast, by all means pack your cabana. But make sure you use it carefully and responsibly, so everyone’s day at the beach is safe and enjoyable.<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/246882/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/samuel-cornell-1418374">Samuel Cornell</a>, PhD Candidate, UNSW Beach Safety Research Group + School of Population Health, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW 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/cabana-drama-5-expert-tips-on-how-not-to-be-branded-a-twit-when-using-a-beach-tent-246882">original article</a>.

Travel Tips

When news is stressful, how do you balance staying informed with ‘doomscrolling’?

<a href="https://theconversation.com/profiles/lisa-harrison-1552123">Lisa Harrison</a>, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a> It all begins innocently – a late-night peek at your favourite social media site before bed. You catch a headline that grabs your attention with “breaking news” you can’t afford to miss. Like following digital breadcrumbs, one click leads to another. Before you know it, you’re tumbling down a rabbit hole of endless updates and emotionally charged social media posts. Two hours later, your shoulders are tense, your stomach is in knots, but you can’t put your phone down. This endless scrolling through bad news – known as “<a href="https://www.health.harvard.edu/mind-and-mood/doomscrolling-dangers">doomscrolling</a>” – sneaks up on us. It’s important to stay in touch with what’s happening in the world. Being informed helps us make better decisions, engage meaningfully in our communities, and respond effectively to changes that affect our lives and those around us. But just like a healthy diet, we must be smart about our news consumption to avoid it <a href="https://theconversation.com/doomscrolling-is-literally-bad-for-your-health-here-are-4-tips-to-help-you-stop-190059">taking a toll on our health</a>. The good news is there are proven ways to stay informed without letting it take over your life. Research shows <a href="https://academic.oup.com/poq/article/84/S1/332/5866766">setting clear boundaries</a> around your news consumption can make a huge difference. So, how can you strike the right balance? <h2>How to set boundaries with news consumption</h2> It’s worth considering why you feel compelled to stay constantly informed. Ask yourself: “will this information change what I can do about it?”. Often, we scroll not because the information is actionable, but because <a href="https://www.sciencedirect.com/science/article/pii/S245195882400071X">we are trying to gain a sense of control</a> in an uncertain world. Research shows scrolling through negative news <a href="https://www.abc.net.au/news/2024-08-29/negative-effects-doomscrolling-young-people-existential-anxiety/104268178">can disrupt your sleep and increase anxiety</a>. To make sure your media consumption is intentional, there are a few steps you can take. Be picky with the news sources you read. Choose a few trusted outlets instead of letting social media algorithms decide what you see. It’s like sticking to a balanced meal plan, but for your mind. While engaging with the news, pay close attention to how you’re feeling. When you notice physical signs of anxiety or emotional distress, that is your cue to take a break. Set aside time earlier in the day with clear boundaries around your news consumption: maybe with your morning coffee or during your lunch break, whatever works for your schedule. Consider implementing a “digital sunset”, too. This is a cut-off time for news and social media, ideally an hour or two before bedtime, to give your mind time to process what you have learned without disrupting your sleep. The world will always be there, but you will be in a better head space to process what is happening. <h2>You don’t have to feel helpless</h2> Taking breaks from consuming news is not burying your head in the sand – it’s practising self care. Studies have shown that <a href="https://www.apa.org/monitor/2022/11/strain-media-overload">people who set healthy boundaries</a> around news consumption are often better equipped to engage meaningfully on important issues and take constructive action when needed. When you check the news, be an active consumer. Instead of endless scrolling: <ul> <li> choose one or two in-depth articles to read thoroughly </li> <li> discuss the news with colleagues, friends and family to process your feelings </li> <li> look for solution-focused news stories that highlight positive change </li> <li> take meaningful action on issues you care about. </li> </ul> There are also various apps and tools that can help you form healthier digital habits. <a href="https://theconversation.com/cant-focus-addicted-to-your-online-world-theres-an-app-for-that-98951">Productivity apps</a> use various approaches to help you stay focused, providing ways to snap you out of mindless scrolling. News curation apps and apps that allow you to save articles to read later can help you establish a balanced news diet, and remove the urgent need to read everything immediately. Many smartphones now come equipped with <a href="https://theconversation.com/rethinking-screen-time-a-better-understanding-of-what-people-do-on-their-devices-is-key-to-digital-well-being-243644">screen time management</a> features, such as Apple’s Screen Time or Android’s Digital Wellbeing. You can use these to monitor your scrolling habits and to manage how much time you spend on social media or news apps. One useful feature is to block apps from use during certain times of day or after you’ve used them for a set amount of time. <h2>Stay mindful, stay engaged</h2> Staying informed doesn’t mean staying constantly connected. By mindfully setting boundaries and using supportive tools, you can keep up with important events while protecting your wellbeing. If you’re trying productivity apps and other tools, start small. Choose one tool that resonates with you rather than trying everything at once. Set realistic goals that fit your life, and use these apps’ insights to understand your habits better. Pay attention to what triggers your doomscrolling and adjust your settings accordingly. Remember, these tools work best when combined with offline activities you enjoy. The goal isn’t to disconnect completely, but to find a sustainable balance between staying informed and maintaining peace of mind. With thoughtful boundaries and the right support tools, you can stay engaged with the world while keeping your mental health intact.<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/248017/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/lisa-harrison-1552123">Lisa Harrison</a>, Lecturer in Digital Communications, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders 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/when-news-is-stressful-how-do-you-balance-staying-informed-with-doomscrolling-248017">original article</a>.

Technology

Readers response: Who's your favourite vocalist of all time?

We asked our readers who their favourite vocalist of all time is, and the response was overwhelming. Here's what they said. Regina Johnson - Barbra Streisand. Vicki Bell - Roy Orbison, hands down. Anne Denise Houghton - I think it’s a tie between Roy Orbison and Freddie Mercury. Christine Phillips - Elvis Presley. That was voice straight out of heaven. Barbara Moretti - Luciano Pavarotti and Barbra Streisand. Marilyn Sheldrick - Tom Jones. Sue McKinnon - Eric Clapton, plus his guitar ability! Kristeen Collison - John Farnham! Australian legend. Lyn Gardiner - Male: Elvis. Female: Karen Carpenter and Linda Ronstadt. Can't separate them. Mary Bartlett - Don Williams, the gentle giant. Deb Wagner - Leonard Cohen. Cheryl Barrett - Freddie Mercury hands down. Peter Brady - Aretha Franklin. Karen Turner - Rod Stewart, Robbie Williams and John Farnham. Image credits: Shutterstock

Music

Electrolyte beverages can help your body stay balanced − but may worsen symptoms if you’re sick

<a href="https://theconversation.com/profiles/bryn-beeder-2260643">Bryn Beeder</a>, <a href="https://theconversation.com/institutions/miami-university-1934">Miami University</a> For generations, <a href="https://performancepartner.gatorade.com/products">Gatorade</a> and similar electrolyte beverages have been helpful tools for athletes seeking a competitive edge. In 1965, <a href="https://explore.research.ufl.edu/historical-markers/gatorades-birthplace/">Dr. Robert Cade and a team of scientists</a> at the University of Florida College of Medicine created Gatorade to help their football players combat heat exhaustion and muscle cramps during long practices in extreme temperatures. The drink’s winning formula of water, sodium, potassium and sugar works effectively with the human body to keep users hydrated, refueling them with energy and optimizing muscle function. While I don’t work for or receive funding from Gatorade, <a href="https://miamioh.edu/profiles/ehs/bryn-beeder.html">as a registered dietitian and nutrition instructor</a>, I’ve watched how specific electrolyte beverages can be handpicked to boost hydration in hospitalized patients, student athletes and even myself. And while Gatorade was one of the first electrolyte beverages heavily marketed to consumers, its ingredient combination has paved the way for the creation of even more sport and electrolyte beverages on the grocery store shelves today. If you’re looking to gain a specific nutritional edge from a sports drink, you can seek out a registered dietitian for an individualized plan. Otherwise, if you’ve ever wondered what makes these colorful beverages a nutrition attraction, here’s a closer look at some key ingredients. <h2>The importance of hydration</h2> Whether people are athletes or not, the human body is constantly losing water through normal human functions such as sweating, urinating and even breathing. When water is lost, the body also excretes key electrolytes such as <a href="https://www.cdc.gov/salt/sodium-potassium-health/index.html">potassium and sodium</a>. These electrolytes are crucial for everything from heart function to muscle contractions. <a href="https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes">Electrolytes</a> get their “electro” name from having an electrical charge when dissolved in water. This charge allows them to work throughout the body in chemical reactions that maintain normal brain functioning, balance fluids inside and outside of body cells and even balance how acidic or alkaline your blood is. <figure><iframe src="https://www.youtube.com/embed/l3VWb0mUS7Y?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption>Electrolytes can help you rehydrate after a workout by balancing fluids in our cells.</figcaption></figure> Major stress on the body can accelerate the <a href="https://my.clevelandclinic.org/health/diseases/9013-dehydration">dehydration process</a> – whether it’s intentional, like running a 5K, or unintentional, like getting a nasty stomach bug. If left unchecked, dehydration can cause more serious complications, such as fainting and irregular heartbeats. To prevent these complications, you need to replenish the fluids and electrolytes you’re losing. Stressful scenarios such as exercise and sickness are a perfect time to consider an electrolyte replacement drink. <h2>A closer look at Gatorade’s ingredients</h2> Water, the main ingredient in most sports drinks, <a href="https://www.eatright.org/health/essential-nutrients/water/how-much-water-do-you-need">hydrates you</a>. The human body is made up of <a href="https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body">approximately 60% water</a>, so to stay hydrated, it is important to listen to your body and drink water regularly. When the body’s water volume is decreased, it sends thirst signals to the brain. However, these signals often lag behind your hydration status. So, once you feel thirsty, your body is likely already slightly dehydrated. For a more accurate hydration assessment, check the <a href="https://health.clevelandclinic.org/what-urine-color-means">color of your urine</a>. Darker yellow or golden urine? Grab some water. Pale yellow or clear urine? Keep up the good hydration. <a href="https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes">Sodium, another ingredient in Gatorade, attracts water</a>. When you are dehydrated, the body’s blood is more concentrated because less water is circulating overall. When you have a lower blood volume, your blood vessels don’t expand as much as they normally would – ultimately lowering blood pressure. If blood pressure drops too quickly due to dehydration, you might feel dizziness, lightheadedness, nausea or weakness. The good news is that sodium actively pulls water into the bloodstream. So during an intense workout or while dealing with a dehydrating illness, consuming a salty snack or sports beverage can help. <a href="https://health.clevelandclinic.org/potassium">The potassium in Gatorade regulates muscle contractions</a>. This electrolyte is especially critical for regulating your heartbeat, and it also aids in normal skeletal muscle contractions. If the body lacks enough potassium, painful muscle cramps or dizziness can disrupt your workout or day. <a href="https://my.clevelandclinic.org/health/articles/15416-carbohydrates">Sugar provides quick energy</a> and nutrient absorption power. A traditional Gatorade beverage contains glucose and dextrose, which are both known as simple sugars. A simple sugar is one that the body can quickly digest and absorb, with the goal of quickly increasing blood sugar. Strenuous aerobic exercise or strength training for longer than 60 minutes, performing activities in very hot or humid climates, or the physical strain of an unwelcome illness can all rev the body’s metabolism and quickly deplete <a href="https://medlineplus.gov/bloodglucose.html">blood glucose</a>. When glucose levels drop, you may experience fatigue, weakness, lightheadedness, nausea or difficulty concentrating. The nutrient combination found in Gatorade was designed with athletes in mind, but it is also sometimes discussed as a remedy to consider during an unpleasant bout of gastrointestinal illness. <a href="https://my.clevelandclinic.org/health/diseases/4108-diarrhea">Diarrhea</a> and <a href="https://my.clevelandclinic.org/health/symptoms/8106-nausea--vomiting">vomiting</a> are easy routes for electrolytes such as sodium and potassium to escape. Energy drinks’ combination of simple sugars, water and electrolytes may be one strategy to maintain hydration during a time when food and fluids are difficult to stomach. However, be cautious – many traditional sports drinks have a high sugar content aimed at refueling lost energy during a workout. When that same sugar content is introduced to an upset gastrointestinal tract, it can pull in extra water, leading to more diarrhea. If you find yourself in this situation, here are some other options to consider. Opt for a lower-sugar electrolyte beverage. Beverages to consider include Pedialyte or even a broth-based soup. Both will hydrate with minimal added sugar content. The human body is incredibly efficient at managing nutrients in the blood. In most cases, balanced meals and water consumption are enough to meet your daily nutrient needs. During intense physical exercise or an unexpected illness, however, the body may struggle to maintain its usual balance. If you notice unusual symptoms such as dizziness, fatigue or persistent thirst, your body will need attention. In specific cases of dehydration from exercise or illness, a sports drink like Gatorade can be a simple tool to help you bounce back to your best self.<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/243763/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/bryn-beeder-2260643">Bryn Beeder</a>, Visiting Instructor in Kinesiology, Nutrition, and Health, <a href="https://theconversation.com/institutions/miami-university-1934">Miami 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/electrolyte-beverages-can-help-your-body-stay-balanced-but-may-worsen-symptoms-if-youre-sick-243763">original article</a>.

Body

You can train your nose – and 4 other surprising facts about your sense of smell

<a href="https://theconversation.com/profiles/lynn-nazareth-1650578">Lynn Nazareth</a>, <a href="https://theconversation.com/institutions/csiro-1035">CSIRO</a> Would you give up your sense of smell to keep your hair? What about your phone? A <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8946147/">2022 US study</a> compared smell to other senses (sight and hearing) and personally prized commodities (including money, a pet or hair) to see what people valued more. The researchers found smell was viewed as much less important than sight and hearing, and valued less than many commodities. For example, half the women surveyed said they’d choose to keep their hair over sense of smell. Smell often goes under the radar as one of the least valued senses. But it is one of the <a href="https://royalsocietypublishing.org/doi/10.1098/rsob.200330">first sensory systems vertebrates developed</a> and is linked to your mental health, memory and more. Here are five fascinating facts about your olfactory system. <h2>1. Smell is linked to memory and emotion</h2> Why can the waft of fresh baking trigger joyful childhood memories? And why might a certain perfume jolt you back to a painful breakup? Smell is directly linked to both your memory and emotions. This connection was first established by American psychologist <a href="https://www.jstor.org/stable/16002">Donald Laird in 1935</a> (although French novelist <a href="https://www.penguin.co.uk/articles/2020/07/more-than-cake-unravelling-the-mysteries-of-proust-s-madeleine">Marcel Proust had already made it famous</a> in his reverie about the scent of madeleines baking.) Odours are first captured by special olfactory nerve cells inside your nose. These cells extend upwards from the roof of your nose towards the smell-processing centre of your brain, called the <a href="https://www.ncbi.nlm.nih.gov/books/NBK55972/">olfactory bulb</a>. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&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/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=592&fit=crop&dpr=1 600w, https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=592&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=592&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=744&fit=crop&dpr=1 754w, https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=744&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=744&fit=crop&dpr=3 2262w" alt="Diagram showing odour particles travelling through the nose into the brain." /></a><figcaption>Smells are first detected by nerve cells in the nose. <a class="source" href="https://www.shutterstock.com/image-illustration/sense-smell-detailed-illustration-olactory-region-1832630776">Axel_Kock/Shutterstock</a></figcaption></figure> From the olfactory bulb they form direct connection with the brain’s <a href="https://my.clevelandclinic.org/health/body/limbic-system">limbic system</a>. This includes the <a href="https://www.sciencedirect.com/science/article/pii/S1879729610001237">amygdala</a>, where emotions are generated, and the <a href="https://academic.oup.com/brain/article/133/9/2509/357465">hippocampus</a>, where memories are created. Other senses – such as sight and hearing – aren’t directly connected to the lymbic system. One <a href="https://www.sciencedirect.com/science/article/pii/S0028393203002161">2004 study</a> used functional magnetic resonance imaging to demonstrate odours trigger a much stronger emotional and memory response in the brain than a visual cue. <h2>2. Your sense of smell constantly regenerates</h2> You can lose your ability to smell due to injury or infection – for example during and after a COVID infection. This is known as <a href="https://link.springer.com/article/10.1007/s00441-020-03381-9">olfactory dysfunction</a>. In most cases it’s temporary, returning to normal within a few weeks. This is because every few months <a href="https://www.nature.com/articles/s41593-020-0587-9">your olfactory nerve cells die and are replaced</a> by new cells. We’re not entirely sure how this occurs, but it likely involves your nose’s <a href="https://www.cell.com/heliyon/fulltext/S2405-8440(24)05979-6">stem cells</a>, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2387238/#:%7E:text=When%20the%20olfactory%20nerves%20and,reestablish%20connections%20with%20the%20bulb">the olfactory bulb</a> and <a href="https://onlinelibrary.wiley.com/doi/10.1002/cne.23694">other cells</a> in the olfactory nerves. Other areas of your nervous system – including your brain and spinal cord – cannot regenerate and repair after an injury. Constant regeneration may be a protective mechanism, as the olfactory nerves are vulnerable to damage caused by the external environment, including toxins (such as cigarette smoke), chemicals and pathogens (<a href="https://academic.oup.com/jid/article/210/3/419/2908527">such as the flu virus</a>). But following a COVID infection some people might continue to experience a loss of smell. Studies suggest <a href="https://www.sciencedirect.com/science/article/pii/S0092867421012824?via%3Dihub">the virus</a> and a <a href="https://www.science.org/doi/10.1126/scitranslmed.add0484">long-term immune response</a> damages the cells that allow the olfactory system to regenerate. <h2>3. Smell is linked to mental health</h2> Around <a href="https://journals.sagepub.com/doi/full/10.1177/1945892420946254">5% of the global population</a> suffer from anosmia – total loss of smell. An estimated 15-20% suffer partial loss, known as hyposmia. Given smell loss is often a primary and long-term symptom of COVID, these <a href="https://www.nature.com/articles/s41598-024-53919-y">numbers are likely to be higher</a> since the pandemic. Yet in Australia, the prevalence of olfactory dysfunction <a href="https://www1.racgp.org.au/ajgp/2021/september/an-approach-to-olfactory-impairments">remains surprisingly understudied</a>. Losing your sense of smell <a href="https://academic.oup.com/chemse/article/doi/10.1093/chemse/bjab037/6342176">is shown to impact your personal and social relationships</a>. For example, it can mean you miss out on shared eating experiences, or cause changes in sexual desire and behaviour. In older people, declining ability to smell is associated with a <a href="https://academic.oup.com/biomedgerontology/article/79/1/glad139/7207364?login=true">higher risk of depression</a> and <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0107541">even death</a>, although we still don’t know why. <h2>4. Loss of smell can help identify neurodegenerative diseases</h2> Partial or full loss of smell is <a href="https://www.sciencedirect.com/science/article/pii/S1474442217301230?via%3Dihub">often an early indicator for a range of neurodegenerative diseases</a>, including Alzheimer’s and Parkinson’s diseases. Patients <a href="https://www.neurology.org/doi/abs/10.1212/wnl.0000000000001265">frequently report losing their sense of smell</a> years before any symptoms show in body or brain function. However many people are not <a href="https://onlinelibrary.wiley.com/doi/10.1002/9781118971758.ch18">aware they are losing their sense of smell</a>. There are ways you can determine if you have smell loss and to what extent. You may be able to visit a formal <a href="https://www.epworth.org.au/our-services/rehabilitation/brain-injury-and-neurological-disorders/olfactory-impairment-clinic#:%7E:text=Epworth%20is%20the%20first%20rehabilitation,and%20associated%20changes%20in%20taste.">smell testing centre</a> or do a <a href="https://esurvey.uniklinikum-dresden.de/pub/index.php/678693">self-test</a> at home, which assesses your ability to identify household items like coffee, wine or soap. <h2>5. You can train your nose back into smelling</h2> “Smell training” is emerging as a <a href="https://link.springer.com/article/10.1007/s00405-024-08733-7">promising experimental treatment option</a> for olfactory dysfunction. For people experiencing smell loss after COVID, it’s been show to <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9309586/">improve the ability to detect and differentiate odours</a>. Smell training (or “olfactory training”) was first tested in 2009 in a <a href="https://onlinelibrary.wiley.com/doi/10.1002/lary.20101">German psychology study</a>. It involves sniffing robust odours — such as floral, citrus, aromatic or fruity scents — at least twice a day for 10—20 seconds at a time, usually over a 3—6 month period. Participants are asked to focus on the memory of the smell while sniffing and recall information about the odour and its intensity. This is <a href="https://jamanetwork.com/journals/jamaotolaryngology/fullarticle/2782042">believed to help reorganise the nerve connections</a> in the brain, although the exact mechanism behind it is unclear. Some studies recommend using a <a href="https://onlinelibrary.wiley.com/doi/10.1002/lary.20101">single set of scents</a>, while others recommend <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/lary.25245">switching to a new set of odours</a> after a certain amount of time. However <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/lary.26985">both methods show significant improvement</a> in smelling. This training has also been shown to alleviate depressive symptoms and improve cognitive decline both in <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/gps.4725">older adults</a> and those suffering from <a href="https://pubmed.ncbi.nlm.nih.gov/34749425/">dementia</a>. Just like physiotherapy after a physical injury, olfactory training is thought to act like <a href="https://www.sciencedirect.com/science/article/pii/S0149763422003426#sec0005">rehabilitation for your sense of smell</a>. It retrains the nerves in your nose and the connections it forms within the brain, allowing you to correctly detect, process and interpret odours.<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/245366/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/lynn-nazareth-1650578">Lynn Nazareth</a>, Research Scientist in Olfactory Biology, <a href="https://theconversation.com/institutions/csiro-1035">CSIRO</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/you-can-train-your-nose-and-4-other-surprising-facts-about-your-sense-of-smell-245366">original article</a>.

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How do mosquito repellents work? A chemistry expert explains

<a href="https://theconversation.com/profiles/daniel-eldridge-1494633">Daniel Eldridge</a>, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a> It’s summertime, and for many of us that means plenty of time outside – and, unfortunately, mosquitoes. The combination of the <a href="https://theconversation.com/why-your-summer-might-be-full-of-mosquitoes-according-to-a-scientist-98369">increase in temperature and plenty of water</a> is ideal for these blood-sucking insects to make their presence felt. In the best-case scenario, they are a pest, delivering a highly unpleasant sting. At the other end of the spectrum, they are vectors for diseases responsible for <a href="https://www.cdc.gov/global-health/impact/fighting-the-worlds-deadliest-animal.html">more human fatalities than any other animal on Earth</a>. To keep them at bay, many of us will reach for the bottle of insect repellent or citronella candles in order to avoid the bite and incessant itching that comes with it. But how do these repellents actually work? <h2>A complex interplay</h2> <a href="https://www.mcgill.ca/oss/article/health-technology/why-mosquitos-bite-you-and-how-make-them-stop">A great deal</a> of research has gone into understanding how and why female mosquitoes – they are the ones that bite us – are attracted to people. There is evidence showing they are attracted to the <a href="https://www.nih.gov/news-events/nih-research-matters/how-mosquitoes-detect-people">carbon dioxide</a> we exhale, lactic acid found in our sweat, and a variety of other <a href="https://pubmed.ncbi.nlm.nih.gov/24315103/">skin odours</a> and <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6482070/">volatile compounds</a> we give off. The interplay between all these factors is quite <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8906108/">complex</a>. To ward off mosquitoes, physical barriers such as netting make for the best protection. However, while you might put netting around a backdoor patio and barbecue, doing this for any large space is simply not practical. This is where repellents come in. <h2>DEETerrent</h2> There are a variety of mosquito repellents available. The most tried-and-true products are based on a substance called N,N-diethyl-meta-toluamide, more commonly referred to as DEET. This molecule has been commercially available since 1957, <a href="https://www.usda.gov/media/blog/2018/05/17/protecting-military-flying-foes">after the United States military discovered</a> it was an effective insect repellent. DEET is often used as a <a href="https://www.consumerreports.org/health/insect-repellent/how-safe-is-deet-insect-repellent-safety-a4952100929/">point of comparison</a> for <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa011699">studies</a> investigating alternatives. <a href="https://scijournals.onlinelibrary.wiley.com/doi/full/10.1002/ps.5476?casa_token=prUg_pX7fjAAAAAA%3AuEKT5PGXWU1mO4fakwQ9NSEY-0uVYBEz25zWxXjMOp5AxX5UFWENJc1UF_JdsKA45x3sSHpmJSLJSwM">Studies show that</a>, provided they are used according to direction, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4041896/">DEET products are safe and effective</a>. For example, it is recommended that when required, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9458079/">sunscreen is applied</a> before the repellent. DEET products are not recommended for infants. The exact mechanism by which DEET repels mosquitoes and other insects is <a href="https://www.tandfonline.com/doi/full/10.1080/19336934.2015.1079360#d1e132">still explored</a> <a href="https://link.springer.com/article/10.1007/s13258-020-00991-z">today</a>. Many studies link its success to mosquitoes having receptors that sense the presence of DEET, deterring them from closely approaching our skin. Some investigations suggest that when DEET is detected, it <a href="https://pubmed.ncbi.nlm.nih.gov/18339904/">inhibits mosquitoes’ attraction</a> to us, while others show evidence that mosquitoes “<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2518096/pdf/zpq13598.pdf">smell and avoid</a>” DEET. There are also numerous reports demonstrating mosquitoes don’t bite when they <a href="https://www.cell.com/current-biology/pdfExtended/S0960-9822(19)30402-6">land on</a> DEET-treated skin. This is because DEET acts as a contact-based repellent and conveys a chemical message to mosquitoes to leave. <a href="https://www.tandfonline.com/doi/full/10.1080/19336934.2015.1079360">Studies</a> <a href="https://www.cell.com/current-biology/pdfExtended/S0960-9822(19)30402-6">suggest</a> that DEET likely works through a combination of the processes described here. <h2>Effective alternatives</h2> Another more recent family of mosquito repellent products rely on an active ingredient called picaridin (or icaridin). The current consensus is that picaridin products are safe, and highly effective. For many, they are considered appealing as they <a href="https://www.sciencedirect.com/science/article/pii/S0190962207014673?casa_token=zzPMhkW9QtIAAAAA:Euk6hjWnuiem6OAq020Xv0Pu70K7LfN_siLGcK1DIyOZn-mbH7U9tKK115rAK0rYbWQ2oaMGfg#bib49">don’t have as strong a scent</a> as DEET. Picaridin products have been reported to be <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4270489/">equally effective</a> as DEET, or in some cases, even <a href="https://academic.oup.com/jtm/article/25/suppl_1/S10/4990399">slightly superior</a>, though the outcome depends on their concentration too. The other repellent regularly reported as being effective is para-menthane-3,8-diol (PMD). This is produced by chemical treatment of <a href="https://www.phrp.com.au/issues/december-2016-volume-26-issue-5/a-review-of-recommendations-on-the-safe-and-effective-use-of-topical-mosquito-repellents/">oil of lemon eucalyptus</a>. Untreated, this oil isn’t effective at repelling mosquitoes. However, <a href="https://onlinelibrary.wiley.com/doi/10.1002/(SICI)1099-1573(199606)10:4%3C313::AID-PTR854%3E3.0.CO;2-O">several</a> <a href="https://journals.sagepub.com/doi/full/10.1016/j.wem.2015.11.007">studies</a> have shown that PMD is an effective mosquito repellent. The ability of these repellents to deter mosquitoes is <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4270489/">dose</a> <a href="https://academic.oup.com/jtm/article/25/suppl_1/S10/4990399">dependent</a>. In all cases, it’s important that an appropriate dose is applied, with re-application sometimes required to keep protection to a maximum. The performance of these products varies according to many other variables too, including <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4270489/">the species of mosquito</a>. <h2>What about citronella?</h2> Citronella products, including candles and topical formulations, are popular choices for keeping mosquitoes away. However, in systematic testing, these <a href="https://onlinelibrary.wiley.com/doi/10.1155/2015/361021">have been shown</a> to be <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa011699">far less effective</a> than DEET. Studies have also shown that <a href="https://academic.oup.com/jinsectscience/article/17/1/24/2996380?login=false">citronella candles don’t</a> <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4617422/">fend off mosquitoes</a> <a href="https://pubmed.ncbi.nlm.nih.gov/8827606/">as much</a> as you might like. There are many other repellent products on the market. Given the widespread interest in preventing mosquito bites, natural remedies abound. It’s important to recognise that natural <a href="https://academic.oup.com/jinsectscience/article/17/1/24/2996380?login=false">isn’t necessarily more effective</a> and it <a href="https://theconversation.com/what-does-a-chemical-do-addressing-misconceptions-about-chemistry-104085">isn’t necessarily safer</a>. In <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa011699">most reported studies</a>, DEET and picaridin are reported as having the greatest duration of protection (of the order of hours) and greatest effect on the mosquitoes. They are more thoroughly tested than many alternatives. When others are tested, they are often found wanting. One study described sound-based devices as being the repellent equivalent of <a href="https://academic.oup.com/jinsectscience/article/17/1/24/2996380?login=false">snake oil</a>. And although repellent bracelets contain working ingredients, they are largely ineffective in that form. This is because of insufficient concentrations of the active ingredient being “emitted”. When it comes to preventing disease transmission via mosquitoes, the <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4041896/">benefits</a> of the proven repellents far outweigh the risks.<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/244403/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/daniel-eldridge-1494633">Daniel Eldridge</a>, Senior Lecturer in Chemistry, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</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-do-mosquito-repellents-work-a-chemistry-expert-explains-244403">original article</a>.

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Readers response: What are your biggest regrets from your 20s?

We asked our reader what they regret from their 20s, and the response was overwhelming. Here's what they said. Lynne Fairbrother - No regrets, my 20's was great. Graham Turnor - Listening to politicians! Helen Dickenson - Travelling! As now travelling in my 70s is more difficult. Maureen James Barlow - Not having the knowledge I have in my 70’s. Boy would I have done things differently. Debra Walker - So many things. First was getting married! And not follow my dreams of travelling. If only you could turn back time. Kathryn Bagust - Not speaking up for myself! Karen Ambrose - Not being adventurous enough. Ann Nicholls - Biggest regret is having no children, which has broken my heart. Also marrying the wrong man in my 20’s and stupidly staying with him until I had the courage to walk away and not look back at age 39. Colleen Burgess - Spending every pay check! Should've saved! Caroline Wilson - Never should have got married, should have just waited it out. Dianne Roberts - Taking too much notice of what other people think I should be doing. Denise Farrugia - Didn't travel enough. Maureen Byrne - Not taking a job as a travel agent when offered to me with all the free travel back then. Cat Duffy - Getting married. Di Telf - Not going to Uni earlier. Linda Craig - Not following my heart. Judith Leoni - Maybe that I never got enough sleep! Image credits: Shutterstock

Retirement Life

How can I keep my cat happy? 5 tips from a vet to help your feline friend live their best life

<a href="https://theconversation.com/profiles/anne-quain-12802">Anne Quain</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Around <a href="https://animalmedicinesaustralia.org.au/report/pets-in-australia-a-national-survey-of-pets-and-people-2/">one third of Australian households live with at least one cat</a>, yet surveys tell us the cats’ <a href="https://journals.sagepub.com/doi/10.1177/1098612X19890189">needs are not being met</a>. Cats may <a href="https://www.sup.org/books/media-studies/unified-theory-cats-internet">rule the internet</a>, but humans often misconstrue feline behaviour. Earlier this year, the Washington Post boldly declared <a href="https://www.washingtonpost.com/home/2024/03/12/cats-behavior-misunderstood/">cat’s arent jerks – they’re just misunderstood</a>. This was prompted by research showing that, contrary to unhelpful stereotypes, <a href="https://www.sciencedirect.com/science/article/pii/S1090023323000795">cats are not antisocial</a>. They can and do bond closely with humans. The more we learn about cats, the more we realise they are complex individuals with unique <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8300181/">personalities</a> and preferences, capable of <a href="https://www.nature.com/articles/s41598-024-74006-2">learning</a>. From understanding your cat’s language to keeping them safe and healthy – here are science-backed tips to improve the lives of your feline flatmates. <h2>1. Pay attention to body language</h2> Cats communicate with humans using body language and vocalisation. However, while cats direct meows at humans, and the meows vary depending on the context, humans <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7765146/">are not great at decoding them</a>. But we can read cat body language. For example, slow blinking is likely to indicate a <a href="https://www.nature.com/articles/s41598-020-73426-0">positive emotional state</a>. Cats who are not happy (for example, don’t want to be touched) will freeze, move away, flatten their ears, hiss, or – if they feel they have no other option – scratch or bite. It is better to allow cats to approach you on their terms, rather than pushing for social interaction. A cat approaching you with their tail up is giving a <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8469685/">friendly signal</a>, while a tail swishing from side to side signals annoyance. Cats should always have the option to opt out of any interaction, like being touched. If you aren’t sure, just “<a href="https://www.companionanimalpsychology.com/p/purr-science-of-making-your-cat-happy.html">ask</a>”: stop patting them. If they walk away, they’re not keen. If they rub their head against you, they want to continue the interaction. <h2>2. Provide a healthy environment</h2> The American Association of Feline Practitioners and the International Society of Feline Medicine have agreed upon <a href="https://journals.sagepub.com/doi/full/10.1177/1098612X13477537">five pillars of a healthy feline environment</a>: <ol> <li> A safe space so that cats can retreat if frightened. </li> <li> Multiple, separated key resources (food, water, toileting areas, scratching areas, play areas and resting or sleeping areas) so that cats can comfortably conduct their daily activities. </li> <li> Opportunity for play and predatory behaviour, such as games with wand toys that simulate hunting. </li> <li> Positive, consistent and predictable human-cat interactions, respecting a cat’s choice about whether and how they interact. </li> <li> Respecting the importance of a cat’s senses by avoiding undesirable stimuli (strong smells and loud noises), and providing desirable sensory stimulation (for example, use of <a href="https://theconversation.com/are-catnip-and-treats-like-it-safe-for-cats-heres-how-they-affect-their-minds-and-moods-214947">catnip or silver vine</a>). </li> </ol> These pillars provide a useful checklist. If you read this and realise your cat’s food and water are right next to the litter tray, you can improve your cat’s environment (and their experiences of eating and toileting) by separating these resources right now. <h2>3. Clean the litter tray!</h2> A litter tray may represent an unpleasant chore to you, but the importance of a spacious litter tray to your cat cannot be overstated. Cats <a href="https://www.sciencedirect.com/science/article/pii/S0376635716302972">prefer using a clean litter tray</a>, even if they are the only cat in the household. Cats like to <a href="https://www.sciencedirect.com/science/article/pii/S016815911730151X">spend time in the tray</a> before, during and after toileting, and they generally <a href="https://www.sciencedirect.com/science/article/pii/S1558787814000033">prefer a large tray</a>. Poor litter hygiene is associated with a risk of urinary problems, which can be <a href="https://onlinelibrary.wiley.com/doi/10.1111/jvim.16389">life-threatening</a>. A <a href="https://doi.org/10.1177/1098612X19890189">survey of over 12,000 Australian cat owners</a> found that urinary problems were more common in households with a low number of litter trays per cat, less frequent removal of faeces from the trays, and the use of crystal-type cat litter. If you switch the type of litter you provide, a <a href="https://www.mdpi.com/2076-2615/12/8/946">slow transition</a> is recommended to allow cats to get used to the change. <h2>4. Read the room</h2> Do you have more than one cat? Tension between household cats is common but often overlooked, as it’s not always physical fighting. Signs of inter-cat tension can include prolonged staring, or even blocking the use of resources such as the litter tray or cat door, to prevent other cats from using them. In their <a href="https://journals.sagepub.com/doi/10.1177/1098612X241263465">2024 intercat-tension guidelines</a>, the American Association of Feline Practitioners note this can case chronic fear, anxiety and stress-related illnesses in cats. Learning to recognise and manage tension between household cats can improve the welfare of all parties. When you love your cat, it is tempting to seek to amplify the joy by adopting another. But many cats prefer to be the only cat in the household, and don’t cope well with a <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10083434/">feline flatmate</a>. If they have positive interactions with familiar, trusted humans, they’re unlikely to be lonely. <h2>5. Keep cats and other animals safe</h2> Historically, domesticated cats earned their keep <a href="https://www.sciencedirect.com/science/article/pii/S0169534720300100">protecting grain stores</a> from rodents. But what constitutes responsible cat ownership has changed. Around 65% of Australia’s cat owners <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10215893/">confine their cats</a> indoors always, while 24% keep their cats confined at night. A major driver for indoor-only housing of cats is their <a href="https://theconversation.com/one-cat-one-year-110-native-animals-lock-up-your-pet-its-a-killing-machine-138412">predation of wildlife</a>. Another is concerns about roaming-associated risks to cats, including cat fights, infectious diseases (such as <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9546031/">feline immunodeficiency virus or FIV</a>), misadventure and motor vehicle trauma. But owners of cats kept entirely indoors were more likely to report <a href="https://www.sciencedirect.com/science/article/abs/pii/S0168159119301054?via%3Dihub">“problem” behaviours</a>. Ideally, cats shouldn’t be allowed to free-roam unsupervised where they can harm wildlife, even within the bounds of the property where you live. More than a third of local councils in Australia <a href="https://www.abc.net.au/news/2024-05-19/banning-pet-cats-roaming-native-animals-billions-dollars-council/103856000">now require</a> cats to be contained overnight or 24 hours a day. Outdoor access provides sensory stimulation, with different sights, sounds and smells. Alternatives to free roaming include providing access to a well-designed cat run, harness-training your cat, or supervising your cat. Cats who don’t leave home unless they’re moving house or being taken to the vet, quickly learn to associate the cat carrier with a trip to an unfamiliar environment. It doesn’t take a genius to work out that a vet visit is imminent when the carrier comes out. But that negative association can be changed. <a href="https://www.sciencedirect.com/science/article/pii/S0168159118302703">Cats who were rewarded with treats</a> when they approached, stepped inside or rested in the carrier for six weeks were much less stressed during veterinary visits. Cats are intelligent, and contrary to popular opinion, can be trained. The process can be enriching for cats and humans alike. With patience and commitment, <a href="http://www.smallanimaltalk.com/2017/04/book-review-trainable-cat-plus-that.html">you can train your cat</a> – from a simple “sit” to voluntarily stepping into the cat carrier. In short, give cats choice, respect their “cat-ness”, pay attention to their needs and try to see our world from their point of view. Your cat will be happier for it.<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/242774/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/anne-quain-12802">Anne Quain</a>, Senior Lecturer, Sydney School of Veterinary Science, <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/how-can-i-keep-my-cat-happy-5-tips-from-a-vet-to-help-your-feline-friend-live-their-best-life-242774">original article</a>.

Family & Pets

Expert reveals how to cope with flight anxiety

While thousands of Aussies travel by plane everyday, not everyone is so relaxed about air travel. According to recent Google data, searches for advice on flight anxiety are on the rise by more than 5000 per cent. Thankfully, there is help out there for those who struggle with anxious thoughts around flying. Researcher and neuroscientist Dr Brian Ramos from Simply Nootropics explained why some people are impacted more than others. "People's past experiences, personality traits, and levels of general anxiety all play a role in how intensely they experience flying anxiety, making some individuals more prone to it than others," he told <a href="https://travel.nine.com.au/latest/how-to-get-over-flight-anxiety-before-holiday-expert-tips/72ff01bd-8245-4ba9-a440-8a5fa6fa74db">9Travel</a>. He went on to offer four ways to combat flight anxiety on your next trip. Reframe your anxiety as excitement Dr Ramos believes that by redefining the physical signs of anxiety as excitement for your holiday, you can fool your brain into thinking differently. "Reframing anxiety as excitement can trick your brain into receiving your nervous system's response more positively," Brian said. "Both anxiety and excitement trigger similar physical responses, like a racing heart and butterflies, but the key difference lies in how we interpret them.” "Instead of viewing these sensations as signs of danger, you can remind yourself they signal anticipation and energy." Think about the facts Looking at your situation practically can help calm your anxious mind when on a plane, according to Dr Ramos. "Look around you - is anyone else freaking out? Aeroplanes are one of the safest modes of transportation," Brian said. "Statistically, the odds of an accident are extremely low, with air travel being far safer than driving in a car - something we all do regularly and don't bat an eyelid at." Keep yourself busy By tapping into mindful activities can help push anxious thoughts to the back of your mind. As Brian says, "Distracting your mind with a good podcast or book is a great way to manage flight anxiety by redirecting your focus away from fear-inducing thoughts." "Engaging with a story or interesting conversation can keep your brain occupied.” Re-centre your brain if you feel yourself spiralling "To calm an anxiety attack during a flight, first, focus on your breathing," Brian said. "Practice deep, slow breaths; inhaling through your nose for four counts, holding for four, and exhaling through your mouth for four.” "Second, ground yourself using the 5-4-3-2-1 technique: identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.” "Finally, use positive self-talk." Image credits: Shutterstock

Travel Tips

What are plyometric exercises? How all that hopping and jumping builds strength, speed and power

<a href="https://theconversation.com/profiles/justin-keogh-129041">Justin Keogh</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/mandy-hagstrom-1180806">Mandy Hagstrom</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> If you’ve ever seen people at the gym or the park jumping, hopping or hurling weighted balls to the ground, chances are they were doing plyometric exercises. Examples include: <ul> <li><a href="https://www.youtube.com/watch?v=DEwh2mRg3EU&t=315s">box jumps</a>, where you repeatedly leap quickly on and off a box</li> <li><a href="https://www.youtube.com/watch?v=gS4F_YrwZVs">lateral skater hops</a>, where you bound from side to side like a speeding ice skater</li> <li>rapidly throwing a heavy <a href="https://www.youtube.com/watch?v=2iGj4gdfv4E&t=175s">medicine ball against a wall</a>, or to the ground</li> <li>single leg hops, which may involve hopping on the spot or through an obstacle course</li> <li>squat jumps, where you repeatedly squat and then launch yourself into the air.</li> </ul> There are many <a href="https://us.humankinetics.com/products/training-for-speed-agility-and-quickness-3rd-edition-with-hkpropel-online-video?srsltid=AfmBOor2XNPNu3WtrytuxooFb_HmqXf6kEYwlBILhmEiMO2O1uOTIj81">more examples</a> of <a href="https://us.humankinetics.com/products/plyometrics-pdf">plyometric exercises</a>. What ties all these moves together is that they use what’s known as the “<a href="https://www.frontiersin.org/research-topics/10437/the-stretch-shortening-cycle-of-active-muscle-and-muscle-tendon-complex-what-why-and-how-it-increases-muscle-performance/magazine">stretch shortening cycle</a>”. This is where your muscles rapidly stretch and then contract. <h2>Potential benefits</h2> Research shows incorporating plyometric exercise into your routine can help you: <ul> <li><a href="https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2024.1302610/full">jump higher</a></li> <li><a href="https://pubmed.ncbi.nlm.nih.gov/22450257/">sprint faster</a></li> <li>reduce the chances of getting a serious sporting injuries such as anterior cruciate ligament <a href="https://pubmed.ncbi.nlm.nih.gov/36244964/">(ACL) tears</a></li> <li>build <a href="https://pubmed.ncbi.nlm.nih.gov/19897415/">muscle strength</a></li> <li>improve <a href="https://pubmed.ncbi.nlm.nih.gov/38305252/">bone mineral density</a> (especially when combined with <a href="https://pubmed.ncbi.nlm.nih.gov/33357834/">resistance training</a> such as weight lifting), which is particularly important for women and older people at risk of falls.</li> </ul> Studies have found plyometric exercises can help: <ul> <li><a href="https://pubmed.ncbi.nlm.nih.gov/30387072/">older people</a> who want to retain and build muscle strength, boost bone health, improve posture and reduce the risk of falls</li> <li>adolescent athletes who want to build the <a href="https://pubmed.ncbi.nlm.nih.gov/36767213/">explosive strength</a> needed to excel in sports such as athletics, tennis, soccer, basketball and football</li> <li><a href="https://pubmed.ncbi.nlm.nih.gov/27704484/">female athletes</a> who want to jump higher or change direction quickly (a useful skill in many sports)</li> <li><a href="https://pubmed.ncbi.nlm.nih.gov/33956587/">endurance runners</a> who want to boost physical fitness, run time and athletic performance.</li> </ul> And when it comes to plyometric exercises, you get out what you put in. Research has found the benefits of plyometrics are significantly greater when every jump was performed with <a href="https://pubmed.ncbi.nlm.nih.gov/30741877/">maximum effort</a>. <h2>Potential risks</h2> All exercise comes with risk (as does not doing enough exercise!) Plyometrics are high-intensity activities that require the body to absorb a lot of impact when landing on the ground or catching medicine balls. That means there is some risk of musculoskeletal injury, particularly if the combination of intensity, frequency and volume is too high. You might miss a landing and fall, land in a weird way and crunch your ankle, or get a muscle tear if you’re overdoing it. The National Strength and Conditioning Association, a US educational nonprofit that uses research to support coaches and athletes, <a href="https://www.nsca.com/store/product-detail/BOOK/2275/9781718210868">recommends</a>: <ul> <li>a maximum of one to three plyometric sessions per week</li> <li>five to ten repetitions per set and</li> <li>rest periods of one to three minutes between sets to ensure complete muscle recovery.One <a href="https://pubmed.ncbi.nlm.nih.gov/30387072/">meta-analysis</a>, where researchers looked at many studies, found plyometric training was feasible and safe, and could improve older people’s performance, function and health.</li> </ul> Overall, with appropriate programming and supervision, plyometric exercise can be a safe and effective way to boost your health and athletic performance.<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/246322/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/justin-keogh-129041">Justin Keogh</a>, Associate Dean of Research, Faculty of Health Sciences and Medicine, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/mandy-hagstrom-1180806">Mandy Hagstrom</a>, Senior Lecturer, Exercise Physiology. School of Health Sciences, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW 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/what-are-plyometric-exercises-how-all-that-hopping-and-jumping-builds-strength-speed-and-power-246322">original article</a>.

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What are plyometric exercises? How all that hopping and jumping builds strength, speed and power