Search

Fasting, eating earlier in the day or eating fewer meals – what works best for weight loss?

<a href="https://theconversation.com/profiles/hayley-oneill-1458016">Hayley O'Neill</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/loai-albarqouni-452476">Loai Albarqouni</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Globally, <a href="https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight">one in eight people</a> are living with obesity. This is an issue because <a href="https://www.aihw.gov.au/reports/risk-factors/risk-factors-to-health/contents/overweight-and-obesity">excess fat</a> <a href="https://pubmed.ncbi.nlm.nih.gov/27423262/">increases the risk</a> of type 2 diabetes, heart disease and certain cancers. <a href="https://pubmed.ncbi.nlm.nih.gov/33393504/">Modifying your diet</a> is important for managing obesity and preventing weight gain. This might include reducing your calorie intake, changing your <a href="https://pubmed.ncbi.nlm.nih.gov/39143663/">eating patterns</a> and prioritising healthy food. But is one formula for weight loss more likely to result in success than another? Our <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC11530941/">new research</a> compared three weight-loss methods, to see if one delivered more weight loss than the others: <ul> <li>altering calorie distribution – eating more calories earlier rather than later in the day</li> <li>eating fewer meals</li> <li>intermittent fasting.</li> </ul> We analysed data from 29 clinical trials involving almost 2,500 people. We found that over 12 weeks or more, the three methods resulted in similar weight loss: 1.4–1.8kg. So if you do want to lose weight, choose a method that works best for you and your lifestyle. <h2>Eating earlier in the day</h2> When our metabolism <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/metabolic-syndrome">isn’t functioning properly</a>, our body can’t respond to the hormone insulin properly. This can lead to weight gain, fatigue and can increase the risk of a number of chronic diseases such as diabetes. Eating later in the day – with a <a href="https://pubmed.ncbi.nlm.nih.gov/23512957/">heavy dinner</a> and late-night snacking – seems to lead to <a href="https://pubmed.ncbi.nlm.nih.gov/33172509/">worse metabolic function</a>. This means the body becomes less efficient at converting food into energy, managing blood sugar and regulating fat storage. In contrast, consuming calories <a href="https://pubmed.ncbi.nlm.nih.gov/31151228/">earlier</a> in the day appears to <a href="https://pubmed.ncbi.nlm.nih.gov/29754952/">improve</a> metabolic function. However, this might not be the case for everyone. Some people naturally have an evening “chronotype”, meaning they wake up and stay up later. People with this chronotype appear to have <a href="https://pubmed.ncbi.nlm.nih.gov/36803075/">less success losing weight</a>, no matter the method. This is due to a combination of factors including genes, an increased likelihood to have a poorer diet overall and higher levels of hunger hormones. <h2>Eating fewer meals</h2> <a href="https://pubmed.ncbi.nlm.nih.gov/30700403/">Skipping breakfast</a> is common, but does it hinder weight loss? Or is a <a href="https://pubmed.ncbi.nlm.nih.gov/28967343/">larger breakfast and smaller dinner</a> ideal? While <a href="https://pubmed.ncbi.nlm.nih.gov/28137935/">frequent meals</a> may reduce disease risk, recent studies suggest that compared to eating one to two meals a day, eating six times a day might increase <a href="https://pubmed.ncbi.nlm.nih.gov/32437566/">weight loss success</a>. However, this doesn’t reflect the broader research, which tends to show consuming <a href="https://pubmed.ncbi.nlm.nih.gov/33485709/">fewer meals</a> can lead to greater weight loss. <a href="https://pubmed.ncbi.nlm.nih.gov/39485353/">Our research</a> suggests three meals a day is better than six. The easiest way to do this is by cutting out snacks and keeping breakfast, lunch and dinner. Most studies compare three versus six meals, with limited evidence on whether <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7490164/">two meals is better than three</a>. However, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC11530941/">front-loading your calories</a> (consuming most of your calories between breakfast and lunch) appears to be better for weight loss and may also help <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9605877/">reduce hunger</a> across the day. But more studies with a longer duration are needed. <h2>Fasting, or time-restricted eating</h2> Many of us eat over a period of more than <a href="https://pubmed.ncbi.nlm.nih.gov/26411343/">14 hours a day</a>. Eating late at night <a href="https://pubmed.ncbi.nlm.nih.gov/26411343/">can throw off</a> your body’s natural rhythm and alter how your organs function. Over time, this can increase your risk of type 2 diabetes and other chronic diseases, particularly among <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8617838/">shift workers</a>. <a href="https://pubmed.ncbi.nlm.nih.gov/35194176/">Time-restricted eating</a>, a form of intermittent fasting, means eating all your calories within a <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7262456/">six- to ten-hour window</a> during the day when you’re most active. It’s not about changing what or how much you eat, but <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7262456/">when you eat it</a>. <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7262456/">Animal studies</a> suggest time-restricted eating can lead to weight loss and improved metabolism. But the evidence in humans is still limited, especially about the long-term benefits. It’s also unclear if the benefits of time-restricted eating are due to the timing itself or because people are eating less overall. When we looked at studies where participants ate freely (with no intentional calorie limits) but followed an eight-hour daily eating window, they naturally consumed about 200 fewer calories per day. <h2>What will work for you?</h2> In the past, clinicians have thought about weight loss and avoiding weight gain as a simile equation of calories in and out. But factors such as how we distribute our calories across the day, how often we eat and whether we eat late at night may also impact our metabolism, weight and health. There are no easy ways to lose weight. So choose a method, or combination of methods, that suits you best. You might consider <ul> <li>aiming to eat in an eight-hour window</li> <li>consuming your calories earlier, by focusing on breakfast and lunch</li> <li>opting for three meals a day, instead of six.</li> </ul> The <a href="https://link.springer.com/article/10.1007/s13679-024-00555-2">average adult gains 0.4 to 0.7 kg per year</a>. Improving the quality of your diet is important to prevent this weight gain and the strategies above might also help. Finally, there’s still a lot we don’t know about these eating patterns. Many existing studies are short-term, with small sample sizes and varied methods, making it hard to make direct comparisons. More research is underway, including well-controlled trials with larger samples, diverse populations and consistent methods. So hopefully future research will help us better understand how altering our eating patterns can result in better health.<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/242028/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/hayley-oneill-1458016">Hayley O'Neill</a>, Assistant Professor, 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/loai-albarqouni-452476">Loai Albarqouni</a>, Assistant Professor | NHMRC Emerging Leadership Fellow, <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/fasting-eating-earlier-in-the-day-or-eating-fewer-meals-what-works-best-for-weight-loss-242028">original article</a>.

Body

For type 2 diabetes, focusing on when you eat – not what – can help control blood sugar

<a href="https://theconversation.com/profiles/evelyn-parr-441878">Evelyn Parr</a>, <a href="https://theconversation.com/institutions/australian-catholic-university-747">Australian Catholic University</a> and <a href="https://theconversation.com/profiles/brooke-devlin-2237174">Brooke Devlin</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> Type 2 diabetes affects <a href="https://www.aihw.gov.au/reports/diabetes/diabetes/contents/how-common-is-diabetes/type-2-diabetes">1.2 million Australians</a> and accounts for <a href="https://www.diabetesaustralia.com.au/about-diabetes/type-2-diabetes/">85-90%</a> of all diabetes cases. This chronic condition is characterised by high blood glucose (sugar) levels, which carry serious <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(17)30058-2/abstract">health</a> risks. <a href="https://www.nature.com/articles/nrendo.2017.151">Complications</a> include heart disease, kidney failure and vision problems. Diet is an important way people living with type 2 diabetes manage blood glucose, alongside exercise and medication. But while we know individualised, professional dietary advice improves blood glucose, it can be <a href="https://linkinghub.elsevier.com/retrieve/pii/S0168822717317588">complex</a> and is not always <a href="https://www.publish.csiro.au/py/PY13021">accessible</a>. <a href="https://www.sciencedirect.com/science/article/pii/S0168822724008039">Our new study</a> looked at the impact of time-restricted eating – focusing on when you eat, rather than what or how much – on blood glucose levels. We found it had similar results to individualised advice from an accredited practising dietitian. But there were added benefits, because it was simple, achievable, easy to stick to – and motivated people to make other positive changes. <h2>What is time-restricted eating?</h2> Time-restricted eating, also known as <a href="https://www.annualreviews.org/content/journals/10.1146/annurev-nutr-082018-124320">the 16:8 diet</a>, became popular for weight loss around 2015. Studies have since shown it is also an <a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2811116">effective way</a> for people with type 2 diabetes to manage blood glucose. Time-restricted eating involves limiting when you eat each day, rather than focusing on what you eat. You restrict eating to a window during daylight hours, for example between 11am and 7pm, and then fast for the remaining hours. This can sometimes naturally lead to also eating less. Giving your body a break from constantly digesting food in this way helps align eating with natural <a href="https://doi.org/10.1111/jne.12886">circadian rhythms</a>. This <a href="https://doi.org/10.1111/jnc.15246">can help</a> regulate metabolism and improve overall health. For people with type 2 diabetes, there may be specific benefits. They often have their <a href="https://doi.org/10.2337/dc12-2127">highest blood glucose</a> reading in the morning. Delaying breakfast to mid-morning means there is time for physical activity to occur to help reduce glucose levels and prepare the body for the first meal. <h2>How we got here</h2> We ran an <a href="https://www.mdpi.com/2072-6643/12/11/3228">initial study</a> in 2018 to see whether following time-restricted eating was achievable for people with type 2 diabetes. We found participants could easily stick to this eating pattern over four weeks, for an average of five days a week. Importantly, they also had improvements in blood glucose, spending less time with high levels. <a href="https://www.mdpi.com/2072-6643/12/2/505">Our previous research</a> suggests the reduced time between meals may play a role in how the hormone insulin is able to reduce glucose concentrations. <a href="https://doi.org/10.1001/jamanetworkopen.2023.39337">Other studies</a> have confirmed these findings, which have <a href="https://doi.org/10.1186/s12986-021-00613-9">also shown</a> notable improvements in HbA1c. This is a <a href="https://www.ncbi.nlm.nih.gov/books/NBK304271/">marker</a> in the blood that represents concentrations of blood glucose over an average of three months. It is the <a href="https://journals.sagepub.com/doi/10.4137/BMI.S38440">primary clinical tool</a> used for diabetes. However, these studies provided intensive support to participants through weekly or fortnightly meetings with researchers. While we know this level of support <a href="https://www.nature.com/articles/0802295">increases</a> how likely people are to stick to the plan and improves outcomes, it is not readily available to everyday Australians living with type 2 diabetes. <h2>What we did</h2> In our <a href="https://www.sciencedirect.com/science/article/pii/S0168822724008039">new study</a>, we compared time-restricted eating directly with advice from an <a href="https://dietitiansaustralia.org.au/working-dietetics/standards-and-scope/role-accredited-practising-dietitian">accredited practising dietitian</a>, to test whether results were similar across six months. We recruited 52 people with type 2 diabetes who were currently managing their diabetes with up to two oral medications. There were 22 women and 30 men, aged between 35 and 65. Participants were randomly divided into two groups: diet and time-restricted eating. In both groups, participants received four consultations across the first four months. During the next two months they managed diet alone, without consultation, and we continued to measure the impact on blood glucose. In the diet group, consultations focused on changing their diet to control blood glucose, including improving diet quality (for example, eating more vegetables and limiting alcohol). In the time-restricted eating group, advice focused on how to limit eating to a nine-hour window between 10am and 7pm. Over six months, we measured each participant’s blood glucose levels every two months using the HbA1c test. Each fortnight, we also asked participants about their experience of making dietary changes (to what or when they ate). <h2>What we found</h2> We found time-restricted eating was as effective as the diet intervention. Both groups had reduced blood glucose levels, with the greatest improvements occurring after the first two months. Although it wasn’t an objective of the study, some participants in each group also lost weight (5-10kg). When surveyed, participants in the time-restricted eating group said they had adjusted well and were able to follow the restricted eating window. Many told us they had family support and enjoyed earlier mealtimes together. Some also found they slept better. After two months, people in the time-restricted group were looking for more dietary advice to further improve their health. Those in the diet group were less likely to stick to their plan. Despite similar health outcomes, time-restricted eating seems to be a simpler initial approach than making complex dietary changes. <h2>Is time-restricted eating achievable?</h2> The main barriers to following time-restricted eating are social occasions, caring for others and work schedules. These factors may prevent people eating within the window. However, there are many benefits. The message is simple, focusing on when to eat as the main diet change. This may make time-restricted eating more translatable to people from a wider variety of socio-cultural backgrounds, as the types of foods they eat don’t need to change, just the timing. Many people don’t have access to more individualised support from a dietitian, and receive nutrition advice from their GP. This makes time-restricted eating an alternative – and equally effective – strategy for people with type 2 diabetes. People should still try to stick to <a href="https://www.eatforhealth.gov.au/guidelines/guidelines">dietary guidelines</a> and prioritise vegetables, fruit, wholegrains, lean meat and healthy fats. But our study showed time-restricted eating may also serve as stepping stone for people with type 2 diabetes to take control of their health, as people became more interested in making diet and other positive changes. Time-restricted eating might not be appropriate for everyone, especially people on medications which don’t recommend fasting. Before trying this dietary change, it’s best speak to the healthcare professional who helps you manage diabetes.<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/241472/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/evelyn-parr-441878">Evelyn Parr</a>, Research Fellow in Exercise Metabolism and Nutrition, Mary MacKillop Institute for Health Research, <a href="https://theconversation.com/institutions/australian-catholic-university-747">Australian Catholic University</a> and <a href="https://theconversation.com/profiles/brooke-devlin-2237174">Brooke Devlin</a>, Lecturer in Nutrition and Dietetics, School of Human Movement and Nutrition Sciences, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> Image credits: 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/for-type-2-diabetes-focusing-on-when-you-eat-not-what-can-help-control-blood-sugar-241472">original article</a>.

Body

Does intermittent fasting increase or decrease our risk of cancer?

<a href="https://theconversation.com/profiles/amali-cooray-1482458">Amali Cooray</a>, <a href="https://theconversation.com/institutions/wehi-walter-and-eliza-hall-institute-of-medical-research-822">WEHI (Walter and Eliza Hall Institute of Medical Research)</a> Research over the years has suggested intermittent fasting has the potential to improve our health and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/">reduce the likelihood</a> of developing cancer. So what should we make of a <a href="https://www.nature.com/articles/s41586-024-07840-z">new study</a> in mice suggesting fasting increases the risk of cancer? <h2>What is intermittent fasting?</h2> Intermittent fasting means switching between times of eating and not eating. Unlike traditional diets that focus on what to eat, this approach focuses on when to eat. There are lots of commonly used <a href="https://dietitiansaustralia.org.au/health-advice/intermittent-fasting">intermittent fasting schedules</a>. The 16/8 plan means you only eat within an eight-hour window, then fast for the remaining 16 hours. Another popular option is the 5:2 diet, where you eat normally for five days then restrict calories for two days. In Australia, poor diet contributes to <a href="https://www.health.gov.au/topics/food-and-nutrition/what-were-doing">7% of all cases of disease</a>, including coronary heart disease, stroke, type 2 diabetes, and cancers of the bowel and lung. Globally, poor diet is linked to <a href="https://www.thelancet.com/article/S0140-6736(19)30041-8/fulltext">22% of deaths</a> in adults over the age of 25. Intermittent fasting has gained a lot of attention in recent years for its potential health benefits. Fasting <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/metabolism">influences metabolism</a>, which is how your body processes food and energy. It can affect how the body absorbs nutrients from food and burns energy from sugar and fat. <h2>What did the new study find?</h2> The <a href="https://www.nature.com/articles/s41586-024-07840-z">new study</a>, published in Nature, found when mice ate again after fasting, their <a href="https://www.nature.com/articles/s12276-024-01179-1">gut stem cells</a>, which help repair the intestine, became more active. The stem cells were better at regenerating compared with those of mice who were either totally fasting or eating normally. This suggests the body might be better at healing itself when eating after fasting. However, this could also have a downside. If there are <a href="https://www.cancer.gov/about-cancer/causes-prevention/genetics/genetic-changes-infographic">genetic mutations</a> present, the burst of stem cell-driven regeneration after eating again might make it easier for cancer to develop. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4027058/">Polyamines</a> – small molecules important for cell growth – drive this regeneration after refeeding. These polyamines can be produced by the body, influenced by diet, or come from gut bacteria. The findings suggest that while fasting and refeeding can improve stem cell function and regeneration, there might be a tradeoff with an increased risk of cancer, especially if fasting and refeeding cycles are repeated over time. While this has been shown in mice, the link between intermittent fasting and cancer risk in humans is more complicated and not yet fully understood. <h2>What has other research found?</h2> <a href="https://www.annualreviews.org/content/journals/10.1146/annurev-nutr-071816-064634">Studies in animals</a> have found intermittent fasting can help with weight loss, improve blood pressure and blood sugar levels, and subsequently <a href="https://pubmed.ncbi.nlm.nih.gov/27810402/">reduce the risks</a> of diabetes and heart disease. Research in humans <a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2811116">suggests</a> intermittent fasting can reduce body weight, improve <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9361187/">metabolic health</a>, reduce inflammation, and enhance <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/">cellular repair processes</a>, which remove damaged cells that could potentially turn cancerous. However, other studies warn that the benefits of intermittent fasting are the same as what can be achieved through <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2623528">calorie restriction</a>, and that there <a href="https://www.sciencedirect.com/science/article/pii/S2161831322007542">isn’t enough evidence</a> to confirm it reduces cancer risk in humans. <h2>What about in people with cancer?</h2> In studies of people who have cancer, fasting has been <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2815756/">reported to</a> protect against the side effects of chemotherapy and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7311547/">improve the effectiveness</a> of cancer treatments, while decreasing damage to healthy cells. Prolonged fasting in some patients who have cancer has been shown to be safe and <a href="https://pubmed.ncbi.nlm.nih.gov/34383300/">may potentially</a> be able to decrease tumour growth. On the other hand, some experts advise caution. Studies in mice show intermittent fasting could <a href="https://www.nature.com/articles/s41423-023-01033-w">weaken the immune system</a> and make the body less able to fight infection, potentially leading to worse health outcomes in people who are unwell. However, there is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8757987/">currently no evidence</a> that fasting increases the risk of bacterial infections in humans. <h2>So is it OK to try intermittent fasting?</h2> The current view on intermittent fasting is that it can be beneficial, but experts agree more research is needed. Short-term benefits such as weight loss and better overall health are well supported. But we don’t fully understand the long-term effects, especially when it comes to cancer risk and other immune-related issues. Since there are many different methods of intermittent fasting and people react to them differently, it’s hard to <a href="https://www.nature.com/articles/s41423-023-01033-w">give advice that works for everyone</a>. And because most people who participated in the studies were overweight, or had diabetes or other health problems, we don’t know how the results apply to the broader population. For healthy people, intermittent fasting is generally considered safe. But it’s <a href="https://dietitiansaustralia.org.au/health-advice/intermittent-fasting">not suitable for everyone</a>, particularly those with certain medical conditions, pregnant or breastfeeding women, and people with a history of eating disorders. So consult your health-care provider before starting any fasting program.<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/238071/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/amali-cooray-1482458">Amali Cooray</a>, PhD Candidate in Genetic Engineering and Cancer, <a href="https://theconversation.com/institutions/wehi-walter-and-eliza-hall-institute-of-medical-research-822">WEHI (Walter and Eliza Hall Institute of Medical Research)</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/does-intermittent-fasting-increase-or-decrease-our-risk-of-cancer-238071">original article</a>.

Body

Does intermittent fasting have benefits for our brain?

<a href="https://theconversation.com/profiles/hayley-oneill-1458016">Hayley O'Neill</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Intermittent fasting has become a popular dietary approach to help people lose or manage their <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8683964/">weight</a>. It has also been promoted as a way to reset metabolism, control chronic disease, slow ageing and <a href="https://pubmed.ncbi.nlm.nih.gov/27810402">improve overall health</a>. Meanwhile, some research suggests intermittent fasting may offer a different way for the brain to access energy and provide protection against neurodegenerative diseases like <a href="https://link.springer.com/article/10.1007/s11011-023-01288-2">Alzheimer’s disease</a>. This is not a new idea – the ancient Greeks believed fasting <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8839325/">enhanced thinking</a>. But what does the modern-day evidence say? <h2>First, what is intermittent fasting?</h2> Our <a href="https://pubmed.ncbi.nlm.nih.gov/35487190/">diets</a> – including calories consumed, macronutrient composition (the ratios of fats, protein and carbohydrates we eat) and when meals are consumed – are factors in our lifestyle we can change. People do this for cultural reasons, desired weight loss or potential health gains. Intermittent fasting consists of short periods of calorie (energy) restriction where food intake is limited for 12 to 48 hours (usually 12 to 16 hours per day), followed by periods of normal food intake. The intermittent component means a re-occurrence of the pattern rather than a “one off” fast. Food deprivation beyond 24 hours typically constitutes starvation. This is distinct from fasting due to its specific and potentially harmful biochemical alterations and nutrient deficiencies if continued for long periods. <h2>4 ways fasting works and how it might affect the brain</h2> The brain accounts for about <a href="https://theconversation.com/how-much-energy-do-we-expend-thinking-and-using-our-brain-197990">20% of the body’s energy consumption</a>. Here are four ways intermittent fasting can act on the body which could help explain its potential effects on the brain. 1. Ketosis The goal of many intermittent fasting routines is to flip a “<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5913738/">metabolic switch</a>” to go from burning predominately carbohydrates to burning fat. This is called ketosis and typically occurs after 12–16 hours of fasting, when liver and glycogen stores are depleted. <a href="https://www.ncbi.nlm.nih.gov/books/NBK493179/">Ketones</a> – chemicals produced by this metabolic process – become the preferred energy source for the brain. Due to this being a slower metabolic process to produce energy and potential for lowering blood sugar levels, ketosis can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10844723/">cause symptoms</a> of hunger, fatigue, nausea, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8754590/">low mood</a>, irritability, constipation, headaches, and brain “fog”. At the same time, as glucose metabolism in the brain declines with ageing, studies have shown ketones could provide an alternative energy source to <a href="https://www.science.org/doi/10.1126/science.aau2095">preserve brain function</a> and prevent <a href="https://pubmed.ncbi.nlm.nih.gov/32709961/">age-related neurodegeneration disorders and cognitive decline</a>. Consistent with this, increasing ketones through <a href="https://pubmed.ncbi.nlm.nih.gov/31027873/">supplementation</a> or <a href="https://pubmed.ncbi.nlm.nih.gov/31757576/">diet</a> has been shown to improve cognition in adults with mild cognitive decline and those at risk of Alzheimer’s disease respectively. 2. Circadian syncing Eating at times that <a href="https://pubmed.ncbi.nlm.nih.gov/32480126/">don’t match our body’s natural daily rhythms</a> can disrupt how our organs work. Studies in shift workers have suggested this might also make us more prone to <a href="https://pubmed.ncbi.nlm.nih.gov/22010477/">chronic disease</a>. Time-restricted eating is when you eat your meals within a six to ten-hour window during the day when you’re most active. Time-restricted eating causes changes in <a href="https://pubmed.ncbi.nlm.nih.gov/36599299/">expression of genes in tissue</a> and helps the body during rest and activity. A 2021 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7827225/">study of 883 adults</a> in Italy indicated those who restricted their food intake to ten hours a day were less likely to have cognitive impairment compared to those eating without time restrictions. 3. Mitochondria Intermittent fasting may provide <a href="https://pubmed.ncbi.nlm.nih.gov/35218914/">brain protection</a> through improving mitochondrial function, metabolism and reducing oxidants. Mitochondria’s <a href="https://www.genome.gov/genetics-glossary/Mitochondria">main role is to produce energy</a> and they are crucial to brain health. Many age-related diseases are closely related to an energy supply and demand imbalance, likely attributed to <a href="https://www.nature.com/articles/s41574-021-00626-7">mitochondrial dysfunction during ageing</a>. Rodent studies suggest alternate day fasting or reducing calories <a href="https://journals.sagepub.com/doi/10.1038/jcbfm.2014.114">by up to 40%</a> might protect or improve <a href="http://www.ncbi.nlm.nih.gov/pubmed/21861096">brain mitochondrial function</a>. But not all studies support this theory. 4. The gut-brain axis The <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6469458/">gut and the brain communicate with each other</a> via the body’s nervous systems. The brain can influence how the gut feels (think about how you get “butterflies” in your tummy when nervous) and the gut can affect mood, cognition and mental health. In mice, intermittent fasting has shown promise for <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5913738/">improving brain health</a> by increasing survival and <a href="https://pubmed.ncbi.nlm.nih.gov/12354284/">formation of neurons</a> (nerve cells) in the hippocampus brain region, which is involved in memory, learning and emotion. There’s <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8470960/">no clear evidence</a> on the effects of intermittent fasting on cognition in healthy adults. However one 2022 study interviewed 411 older adults and found <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9646955/">lower meal frequency</a> (less than three meals a day) was associated with reduced evidence of Alzheimer’s disease on brain imaging. Some research has suggested calorie restriction may have a protective effect against <a href="https://academic.oup.com/nutritionreviews/article/81/9/1225/7116310">Alzheimer’s disease</a> by reducing oxidative stress and inflammation and promoting vascular health. When we look at the effects of overall energy restriction (rather than intermittent fasting specifically) the evidence is mixed. Among people with mild cognitive impairment, one study showed <a href="https://pubmed.ncbi.nlm.nih.gov/26713821/">cognitive improvement</a> when participants followed a calorie restricted diet for 12 months. Another study found a 25% calorie restriction was associated with <a href="https://pubmed.ncbi.nlm.nih.gov/30968820">slightly improved working memory</a> in healthy adults. But a <a href="https://www.sciencedirect.com/science/article/pii/S0022316623025221?via%3Dihub">recent study</a>, which looked at the impact of calorie restriction on spatial working memory, found no significant effect. <h2>Bottom line</h2> Studies in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9740746/">mice</a> support a role for intermittent fasting in improving brain health and ageing, but few studies in humans exist, and the evidence we have is mixed. Rapid weight loss associated with calorie restriction and intermittent fasting can lead to nutrient deficiencies, muscle loss, and decreased immune function, particularly in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8749464/">older adults</a> whose nutritional needs may be higher. Further, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6314618/">prolonged fasting</a> or <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9042193/">severe calorie restriction</a> may pose risks such as fatigue, dizziness, and electrolyte imbalances, which could exacerbate existing health conditions. If you’re considering <a href="https://www.nejm.org/doi/10.1056/NEJMra1905136?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed">intermittent fasting</a>, it’s best to seek advice from a health professional such as a dietitian who can provide guidance on structuring fasting periods, meal timing, and nutrient intake. This ensures intermittent fasting is approached in a safe, sustainable way, tailored to individual needs and goals.<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/223181/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/hayley-oneill-1458016">Hayley O'Neill</a>, Assistant Professor, Faculty of Health Sciences and Medicine, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> 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/does-intermittent-fasting-have-benefits-for-our-brain-223181">original article</a>. Image: Getty

Body

Does it matter what time of day I eat? And can intermittent fasting improve my health? Here’s what the science says

<a href="https://theconversation.com/profiles/frederic-gachon-1379094">Frederic Gachon</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/meltem-weger-1408599">Meltem Weger</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> Early hunter-gatherers faced long periods of fasting. Their <a href="https://pubmed.ncbi.nlm.nih.gov/35834774/">access to food</a> relied on successful hunting, fishing, and the availability of wild plants. Over time, the development of modern agriculture and the transition to industrialised societies <a href="https://pubmed.ncbi.nlm.nih.gov/35834774/">changed our regular eating patterns</a>, shifting our dinner time to later in the day to accommodate work schedules. Today, with access to an abundance of food, we rarely experience prolonged periods of fasting, except for weight loss or religious practices. It’s <a href="https://pubmed.ncbi.nlm.nih.gov/26411343/">now common</a> to have four or more meals a day, with the most calories consumed later in the day. Frequent snacking is also common, over a window of around 15 hours. However, research increasingly shows our health is not only affected by what and how much we eat, but also when we eat. So what does this mean for meal scheduling? And can intermittent fasting help? <h2>Our body clock controls more than our sleep</h2> Our internal biological timekeeper, or circadian clock, regulates many aspects of our physiology and behaviour. It tells us to be awake and active during the day, and <a href="https://theconversation.com/does-it-matter-what-time-i-go-to-bed-198146">rest and sleep</a> during the night. It can also tell us the best time to eat. Our body is biologically prepared to have food during the day. Food digestion, nutrient uptake and energy metabolism is optimised to occur when we’re supposed to be active and eating. Working against this default stage, by regularly eating when we’re supposed to sleep and fast, can compromise these processes and impact our health. <a href="https://pubmed.ncbi.nlm.nih.gov/31813351/">Erratic eating patterns</a>, including late-night meals, have been linked to <a href="https://pubmed.ncbi.nlm.nih.gov/36198293/">weight gain</a> and a greater risk of metabolic disease. Shift-workers, for example, and people who work evening, night or rotating shifts, have a <a href="https://theconversation.com/why-does-night-shift-increase-the-risk-of-cancer-diabetes-and-heart-disease-heres-what-we-know-so-far-190652">higher risk</a> of obesity, heart disease and diabetes. But adopting an eating pattern that aligns with our circadian rhythm can reduce these risks. <h2>So can intermittent fasting help?</h2> Nutritional interventions are increasingly focused not only on “what” we eat but also “when”. Intermittent fasting is one way to restrict the timing, rather than the content, of what we eat. There are <a href="https://pubmed.ncbi.nlm.nih.gov/35834774/">several types</a> of intermittent fasting, one of which is time-restricted eating. This means eating all our calories in a consistent 8-12 hour, or even shorter, interval each day. But is it backed by evidence? Most of what we know today about intermittent fasting and time-restricted eating is from <a href="https://pubmed.ncbi.nlm.nih.gov/35834774/">mouse studies</a>, which demonstrate remarkable weight loss and overall health benefits associated with these types of dietary interventions. However, some aspects of mouse physiology can be different to humans. Mice need to eat more frequently than humans and even a short period of fasting has a more significant physiological impact on mice. One day of fasting in mice leads to a 10% <a href="https://www.sciencedirect.com/science/article/pii/S2212877820301320">loss of body weight</a>, whereas humans would need to fast for 14 days to achieve <a href="https://pubmed.ncbi.nlm.nih.gov/30881957/">similar results</a>. This makes a direct translation from mice to humans more complicated. While health benefits of <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2623528">intermittent fasting</a> and <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa2114833">time-restricted eating</a> have also been observed in humans, the findings in respect of weight loss are less clear. Current data suggest only modest, if any, weight loss in human participants who undergo these diet regimens when compared to calorie-restricted diets. Drawing <a href="https://pubmed.ncbi.nlm.nih.gov/35834774/">definitive conclusions</a> in humans may be more <a href="https://pubmed.ncbi.nlm.nih.gov/32480126/">difficult</a> because of the small sample sizes and individual differences in metabolism, variations in study design (such as the use of different protocols with varying times and duration of food restriction), and participants not complying with their instructions. <h2>Health benefits could be due to eating fewer calories</h2> Most studies describing the health benefits of <a href="https://pubmed.ncbi.nlm.nih.gov/33466692/#:%7E:text=and%20Future%20Perspectives-,Time%2DRestricted%20Eating%20and%20Metabolic%20Syndrome%3A%20Current%20Status%20and%20Future,doi%3A%2010.3390%2Fnu13010221.">time restricted eating</a> or <a href="https://pubmed.ncbi.nlm.nih.gov/27569118/">intermittent fasting</a> also found these diets were accompanied by calorie restriction: reducing the time of food access implicitly leads people to eat less. Studies that controlled calorie intake did not detect any more benefits of intermittent fasting than <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2623528">calorie restriction</a> alone. The weight loss and health benefits observed with intermittent fasting is likely attributed due to the resultant reduction in <a href="https://pubmed.ncbi.nlm.nih.gov/34135111/">calorie intake</a>. <a href="https://pubmed.ncbi.nlm.nih.gov/32986097/">Similar findings</a> have been reported for time-restricted eating. <h2>Benefit of following our body clock</h2> Nevertheless, time-restricted eating offers additional health benefits in humans, such as improved glucose metabolism and blood pressure, even without differences in calorie intake, in particular when restricted to the <a href="https://pubmed.ncbi.nlm.nih.gov/29754952/">earlier part of the day</a> (that is, when having a six-hour eating window with dinner before 3pm). Restricting food intake to the daytime for shift-workers <a href="https://pubmed.ncbi.nlm.nih.gov/28635334/">can alleviate</a> metabolic differences caused by shift-work, whereas this effect is not observed when food intake is restricted to <a href="https://www.science.org/doi/10.1126/sciadv.abg9910">nighttime</a>. One idea is that consuming food early, in alignment with our circadian rhythm, helps to <a href="https://pubmed.ncbi.nlm.nih.gov/28578930/">synchronise our circadian clock</a>. This restores the rhythm of our autonomous nervous system, which regulates essential functions such as breathing and heart rate, to keep our physiology “tuned”, as it was shown <a href="https://www.pnas.org/doi/10.1073/pnas.2015873118">in mice</a>. While there’s much still to learn from research in this field, the evidence suggests that to maintain a healthy weight and overall wellbeing, aim for regular, nutritious meals during the day, while avoiding late-night eating and frequent snacking.<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/203762/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/frederic-gachon-1379094">Frederic Gachon</a>, Associate Professor, Physiology of Circadian Rhythms, Institute for Molecular Bioscience, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/meltem-weger-1408599">Meltem Weger</a>, Postdoctoral Research Fellow, Institute for Molecular Bioscience, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/does-it-matter-what-time-of-day-i-eat-and-can-intermittent-fasting-improve-my-health-heres-what-the-science-says-203762">original article</a>.

Body

No, you can’t reverse ageing by injecting ‘young blood’ and fasting. But that doesn’t stop people trying

<a href="https://theconversation.com/profiles/rachael-jefferson-buchanan-297850">Rachael Jefferson-Buchanan</a>, <a href="https://theconversation.com/institutions/charles-sturt-university-849">Charles Sturt University</a> Like many celebrities and entrepreneurs, 45-year-old US tech billionaire Bryan Johnson is <a href="https://www.smh.com.au/lifestyle/health-and-wellness/taking-the-blood-of-your-17-year-old-son-anti-ageing-has-gone-too-far-20230530-p5dcd6.html">trying to reverse the ageing process</a>. Spending an average of US$2 million a year on an anti-ageing regimen, Johnson <a href="https://medium.com/future-literacy/at-45-i-now-age-slower-than-the-average-10-year-old-6932448fc608">claims</a> he now ages slower than some children. He explains: “the pace my body accumulates ageing damage is less than the average ten year old”. Many of Johnson’s age-reversal methods are questionable, involve dodgy science, and have known side effects. While you can’t stop the ageing process, and the gradual decline our bodies experience as we advance in years, there are some things we can all do – for free – to maintain our health as we age. <h2>What does Johnson do? And is it scientific?</h2> Fasting Johnson reports fasting for 23 hours a day. He then eats <a href="https://medium.com/future-literacy/one-meal-23-hr-fast-100-nutrition-18187a2f5b">one meal a day</a>: 2,250 calories of nutrient-dense food “customised” to his body’s needs. Eating for time-restricted periods in the day can have a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9650338/">positive effect</a> on how we <a href="https://pubmed.ncbi.nlm.nih.gov/29955217/">metabolise nutrients</a>, inflammation levels, hormonal regulation, and <a href="https://www.health.harvard.edu/blog/how-good-is-your-cardiometabolic-health-and-what-is-that-anyway-202208182803">cardiometabolic health</a> (blood sugar, <a href="https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/triglycerides/art-20048186">triglycerides</a>, cholesterol, blood pressure, BMI and waist circumference). However, a Spartan-like food intake can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2121099/">impair</a> how our body responds to sugar (known as glucose tolerance). And it’s not necessarily any more effective for weight maintenance than <a href="https://pubmed.ncbi.nlm.nih.gov/29419624/">reducing calorie intake at each meal</a>. Large-scale, long-term human trials are needed to confirm the <a href="https://pubmed.ncbi.nlm.nih.gov/34728336/">limited risk-benefit</a> findings of fasting. Acid peels Johnson has weekly <a href="https://www.asds.net/skin-experts/skin-treatments/chemical-peels/chemical-peels-for-aging-skin">acid peels</a> (which use a mild acid to exfoliate the skin) to maintain a “youthful glow”. But you cannot smooth sagging facial skin or remove deep scars or wrinkles. Acid peels also <a href="https://www.mayoclinic.org/tests-procedures/chemical-peel/about/pac-20393473">come with risks</a>, including organ damage, infection, scarring and swelling. Plasma infusions Perhaps the most bizarre youth-inducing procedure Johnson has attempted is receiving blood transfusions from his 17-year-old son. US biotech companies have explored <a href="https://www.theguardian.com/society/2020/feb/02/could-young-blood-stop-us-getting-old-transfusions-experiments-mice-plasma">plasma infusions</a> to tackle age-related diseases in humans for decades. But there are no proven clinical benefits. <a href="https://www.redcrossblood.org/donate-blood/blood-donation-process/what-happens-to-donated-blood/blood-transfusions/risks-complications.html">Side effects from blood transfusions</a> include blood-borne infections, fever and allergic reactions. <h2>Historical attempts to stay youthful</h2> Humans have been experimenting with <a href="https://academic.oup.com/biomedgerontology/article/59/6/B515/662071">anti-ageing methods for centuries</a>. These have included all sorts of behavioural and lifestyle practices that are quirky, questionable, and even sadistic. Ancient practices included <a href="https://www.marieclaire.com/beauty/news/a14382/anti-aging-beauty-through-history/">crocodile dung face masks</a>, which the Greeks and Romans used to brighten their complexions. Romans also used <a href="https://beautytap.com/2019/03/donkey-milk">donkey milk</a> and <a href="https://www.ancient-origins.net/history/swans-fat-crocodile-dung-and-ashes-snails-achieving-beauty-ancient-rome-003240">swan fat</a> to minimise wrinkles, due to their acclaimed rejuvenating properties. <a href="https://www.livescience.com/44071-cleopatra-biography.html">Cleopatra</a> apparently took daily baths in sour donkey milk. To sustain this lavish habit, she had a <a href="https://www.naturanecosmetics.com/en/content/26-faits-historiques">herd of 700 donkeys</a>. Sour milk contains <a href="https://science.jrank.org/pages/3780/Lactic-Acid-Lactic-acid-in-foods.html">lactic acid</a>, a naturally occurring <a href="https://www.mecca.com.au/edits/ingredients/alpha-hydroxy-acids/">alpha-hydroxy acid (AHA)</a> that exists in many modern-day exfoliants. So this idea was grounded in basic science, at least. <figure class="align-center "><img src="https://images.theconversation.com/files/530478/original/file-20230607-27-bv0w1t.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/530478/original/file-20230607-27-bv0w1t.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/530478/original/file-20230607-27-bv0w1t.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/530478/original/file-20230607-27-bv0w1t.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/530478/original/file-20230607-27-bv0w1t.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/530478/original/file-20230607-27-bv0w1t.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/530478/original/file-20230607-27-bv0w1t.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" alt="Milk bath with dried fruits and flowers" /><figcaption>Don’t waste milk on a bath. <a class="source" href="https://www.shutterstock.com/image-photo/bath-milk-flowers-1051210370">Shutterstock</a></figcaption></figure> During the 16th and 17th century, “Countess Dracula” aka <a href="https://en.wikipedia.org/wiki/Elizabeth_B%C3%A1thory">Elizabeth Bathory</a> allegedly resorted to serial killing to quench her thirst for youthfulness, <a href="https://www.nationalgeographic.com/travel/article/the-bloody-legend-of-hungarys-serial-killer-countess">bathing in the blood of her young victims</a>. <h2>The quest continues with cryotherapy</h2> Fountain of youth fixations have inspired many contemporary anti-ageing trends. Exposure to cold is a firm favourite. <a href="https://www.nature.com/articles/s43587-023-00383-4">Some research</a> suggests this could have <a href="https://neurosciencenews.com/cold-aging-22928/">benefits</a> relating to longevity, by slowing cellular degeneration, <a href="https://www.cryo.com.au/anti-ageing-benefits-of-whole-body-cryotherapy/">stimulating collagen and elastin production</a>, increasing the metabolism, and reducing inflammation. Dutch motivational speaker Wim Hof includes <a href="https://www.wimhofmethod.com/cold-water-immersion">cold water immersion</a> as one of the three pillars of his <a href="https://www.wimhofmethod.com/">Wim Hof Method</a> to “increase mind-body connection”. Athletes such as <a href="https://www.dailymail.co.uk/sport/football/article-2469985/Cristiano-Ronaldo-buys-Cryotherapy-chamber.html">Cristiano Ronaldo</a> use <a href="https://my.clevelandclinic.org/health/treatments/21099-cryotherapy">cryotherapy</a>, exposing their bodies to extremely cold temperatures for two to four minutes to decrease the signs of ageing and enhance their general health. However, the <a href="https://www.medicinenet.com/what_are_the_side_effects_of_cryotherapy/article.htm">risks of cryotherapy</a> include bone fractures, frostbite, nerve damage, bleeding, cramping, swelling and skin infections. <h2>So what can we do to age well?</h2> Two of the more mainstream anti-ageing methods that Johnson recommends are the daily self-care habits of sleep and exercise. He has a <a href="https://medium.com/future-literacy/sleep-and-impulse-control-87e844218ff2">strict sleep schedule</a> that involves retiring to bed at 8pm, with a one-hour wind-down in a darkened room. Adults report poorer sleep quality and difficulty being able to sleep for long enough <a href="https://www.news-medical.net/health/How-Does-the-Suprachiasmatic-Nucleus-(SCN)-Control-Circadian-Rhythm.aspx">as they age</a>. Sleeping too much or too little is <a href="https://www.frontiersin.org/articles/10.3389/fpubh.2023.1043347/full">associated with</a> a greater risk of obesity, heart disease and <a href="https://theconversation.com/research-check-can-sleeping-too-much-lead-to-an-early-death-101323">premature death</a>. Developing a regular sleep routine, reducing bedroom distractions such as mobile phones, and exercising regularly can all help to <a href="https://www.sleepfoundation.org/aging-and-sleep">alleviate sleep problems</a>. <figure class="align-center "><img src="https://images.theconversation.com/files/530491/original/file-20230607-29-cw0f29.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/530491/original/file-20230607-29-cw0f29.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=383&fit=crop&dpr=1 600w, https://images.theconversation.com/files/530491/original/file-20230607-29-cw0f29.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=383&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/530491/original/file-20230607-29-cw0f29.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=383&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/530491/original/file-20230607-29-cw0f29.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=482&fit=crop&dpr=1 754w, https://images.theconversation.com/files/530491/original/file-20230607-29-cw0f29.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=482&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/530491/original/file-20230607-29-cw0f29.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=482&fit=crop&dpr=3 2262w" alt="Child and grandfather walk on a beach" /><figcaption>Exercise is also important for healthy ageing. <a class="source" href="https://unsplash.com/photos/s-vhziQHngM">Vidar Nordi Mathisen/Unsplash</a></figcaption></figure> Exercise, often cited as a <a href="https://www.marketwatch.com/story/exercise-is-the-wonder-drug-for-healthy-aging-11633642719">wonder drug for healthy ageing</a>, is something Johnson takes very seriously. He does a “<a href="https://www.youtube.com/watch?v=HNywRJgCRaQ">Blueprint</a>” workout that includes specially designed daily techniques, as well as <a href="https://www.hsph.harvard.edu/nutritionsource/high-intensity-interval-training/">high-intensity interval training sessions</a>, hiking and playing sport. From middle age onwards, we all need to exercise regularly, to increase our muscle mass, bone density, strength, endurance, coordination and balance. One of the greatest health risks for older people is <a href="https://www.ncbi.nlm.nih.gov/books/NBK560761/">falling</a>, which balance, flexibility, endurance and strength training <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC381224/">can help</a> reduce. Physical activity can bring <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5408452/">social benefits</a> in older adults if undertaken in groups, and there are well-known <a href="https://www.whiddon.com.au/yourlife/the-mental-health-benefits-of-exercise-for-older-adults/">mental health gains</a>. Small changes in sleep, diet (eating <a href="https://health.gov/news/202107/nutrition-we-age-healthy-eating-dietary-guidelines">plenty of vegetables, fruit, wholegrains, healthy fats, and enough protein</a>), and exercise can support <a href="https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-020-01900-5">healthy ageing</a>, reducing the chance of early death, and helping us all to lead an active and independent life in our senior years. Now that is something worth investing in.<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/207038/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/rachael-jefferson-buchanan-297850">Rachael Jefferson-Buchanan</a>, Lecturer in Human Movement Studies (Health and PE) and Creative Arts, <a href="https://theconversation.com/institutions/charles-sturt-university-849">Charles Sturt University</a> 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/no-you-cant-reverse-ageing-by-injecting-young-blood-and-fasting-but-that-doesnt-stop-people-trying-207038">original article</a>. Images: Getty

Body

Is it true the faster you lose weight the quicker it comes back? Here’s what we know about slow and fast weight loss

<a href="https://theconversation.com/profiles/nick-fuller-219993">Nick Fuller</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> When people decide it’s time to lose weight, they’re usually keen to see quick results. Maybe they have an event coming up or want relief from health problems and discomfort. But expert guidelines typically recommend slower weight loss for the treatment of obesity. This tallies with a a widely held opinion that fast weight loss is more quickly regained. Slow weight loss is generally perceived as better for your health and more sustainable. Many programs offering “the fastest way to lose weight” are considered fad diets that severely restrict calories or eliminate some foods. But does slow and steady really win the weight-loss race? Or is fast weight loss just as effective and safe? <h2>What’s the difference between slow and fast weight loss?</h2> Governing bodies typically <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/weight-loss-a-healthy-approach">recommend</a> a weight loss of 0.5 to 1 kilogram each week, which would be defined as slow weight loss. So <a href="https://medlineplus.gov/ency/patientinstructions/000885.htm#:%7E:text=Rapid%20weight%20loss%20diet%20is,a%20week%20over%20several%20weeks.">fast weight loss</a> – also termed “rapid weight loss” – is losing more than 1 kilo a week over several weeks. <h2>What does the research say about fast weight loss?</h2> There are several well-conducted studies examining differing approaches. One <a href="https://pubmed.ncbi.nlm.nih.gov/25459211/">study</a> of 200 people randomly assigned them to fast or slow weight loss – 12 weeks versus 36 weeks – aimed at a 15% reduction in weight. The fast weight loss group was put on a very low energy diet using meal replacements, including shakes, bars and soups, three times per day. The slow weight loss group was advised on the <a href="https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating">Australian Guide to Healthy Eating</a> with the goal to eat 500 calories less than they used for energy (creating a calorie deficit) each day. They also used one to two meal replacements daily. Some 50% of the slow weight loss group and 81% of the fast weight loss group achieved 12.5% or more weight loss during this time. After this initial phase, those who had lost 12.5% or more were then placed on a weight maintenance diet for approximately 2.75 years. By the three-year mark, 76% of those in the slow weight loss and the same percentage of those in the fast weight loss group had regained their lost weight. So, it didn’t matter if they had lost it slow or fast, they still regained the weight. However, another <a href="https://www.sciencedirect.com/science/article/pii/S2405844020308513#bib17">study</a> on 101 postmenopausal women found fast weight loss resulted in better outcomes than a slow weight loss group at the three-year mark. But there are other factors to consider, aside from weight loss, when it comes to the differing ways of losing weight – such as changes in body composition and bone mineral density. This is best highlighted by a large <a href="https://pubmed.ncbi.nlm.nih.gov/32576318/">meta-analysis</a>. These type of studies combine the results of all previous well-conducted studies on the topic. While this <a href="https://pubmed.ncbi.nlm.nih.gov/32576318/">analysis</a> found the magnitude of weight loss was similar for both approaches, slow weight loss resulted in better outcomes than fast weight loss with respect to metabolism or how many calories we burn at rest. There were no differences in the amount of fat-free mass or muscle mass lost between the slow and fast weight loss groups. But slow weight loss resulted in greater reductions in fat mass and therefore a better fat-to-muscle ratio. Slow weight loss also seems better for bone density, because rapid weight loss results in a <a href="https://www.sciencedirect.com/science/article/pii/S2405844020308513#bib17">twice as much bone loss</a> and puts a person at increased risk of brittle bones or osteoporosis. <h2>What about other diet approaches?</h2> Research shows it doesn’t matter what type of macronutrient diet you follow – moderate or high-protein diet, low or high-carbodyrate diet, low or high-fat diet. All diet approaches achieve similar <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa0804748">weight loss outcomes</a>. The same can be said for fashionable ways of cutting calories from the diet, such as intermittent fasting. <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa2114833">Research</a> has shown such diets don’t result in any better weight loss results than any of its predecessors. This is because our body is extremely good at <a href="https://theconversation.com/whats-the-weight-set-point-and-why-does-it-make-it-so-hard-to-keep-weight-off-195724">protecting against weight loss</a>. <h2>When you want to lose weight consider …</h2> Your metabolism When you lose large amounts of weight, you resting metabolic rate – the energy you burn at rest – will lower. Keeping your resting metabolic rate high is essential for keeping the weight off. Unfortunately, once it slows down, your resting metabolic rate doesn’t recover to the level it was pre-dieting <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/oby.21538">even after you regain weight</a>. However, research has confirmed <a href="https://pubmed.ncbi.nlm.nih.gov/32576318/">slow weight loss</a> preserves your resting metabolic rate compared with rapid weight loss. As does a weight loss program <a href="https://www.sciencedirect.com/science/article/pii/S2161831323002867?via%3Dihub">that includes exercise</a> rather than one that focuses on diet alone. Side effects While restrictive diets can achieve rapid results, studies suggest they can come with adverse effects. This includes a <a href="https://pubmed.ncbi.nlm.nih.gov/16350561/">higher risk of gallstones</a> and deficiencies that can result in poor immune function, fatigue and a <a href="https://pubmed.ncbi.nlm.nih.gov/32613096/">decrease in bone density</a>. Such restrictive diets can make it challenging to meet your nutritional needs. Sustainability Many fast weight loss diets restrict or exclude foods required for long-term health. Carbohydrates are often banned, yet wholegrain carbohydrates are an essential source of nutrition, helping with weight loss and <a href="https://www.sciencedirect.com/science/article/pii/S0002822301001948">prevention of disease</a>. Including meal replacements as part of a restrictive diet is also not sustainable for long. <h2>The bottom line?</h2> Regardless of how you lose the weight, it’s very difficult to maintain losses. Our bodies work to keep our weight around a <a href="https://theconversation.com/whats-the-weight-set-point-and-why-does-it-make-it-so-hard-to-keep-weight-off-195724">set point</a> by adjusting our biological systems and imposing a series of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4766925/">physiological changes</a> within the body to ensure we regain weight we lose. This stems from our hunter-gatherer ancestors, whose bodies developed this survival response to adapt to periods of deprivation when food was scarce. Successful long-term weight loss comes down to: 1. following evidence-based programs based on what we know about the science of obesity 2. losing weight under the supervision of qualified health-care professionals 3. making gradual changes to your lifestyle – diet, exercise and sleep – to ensure you form health habits that last a lifetime. At the Boden Group, Charles Perkins Centre, we are studying the science of obesity and running clinical trials for weight loss. You can register for free <a href="https://redcap.sydney.edu.au/surveys/?s=RKTXPPPHKY">here</a> to express your interest.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/198301/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/nick-fuller-219993">Nick Fuller</a>, Charles Perkins Centre Research Program Leader, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/is-it-true-the-faster-you-lose-weight-the-quicker-it-comes-back-heres-what-we-know-about-slow-and-fast-weight-loss-198301">original article</a>.

Body

Everything you’ve always wanted to know about Ramadan

Fasting is one of the five pillars of Islam and is a period of time where Muslims fast for a month and commemorate the first revelation of the Quran to Prophet Muhammad. Muslims can enjoy a very early breakfast just before sunrise, known as “Imsaak”, before fasting for the day. When the sun sets, Muslims get together and share their first meal for the day known as “Iftar”. Following the teachings of Prophet Muhammad, Muslims are encouraged to break their fast with a date before enjoying the rest of the meals prepared. So, when does Ramadan actually begin? Muslims rely on the crescent moon sighting to determine the beginning of the holy month. This year, it is expected that Ramadan will begin on March 23, and will last for 30 days. However, some may begin their fasting on March 24. This year, Australian Muslims will fast longer hours for the first 10 days or so due to daylight savings, but when daylight savings ends on April 2, that will shorten the fasting day. While fasting, Muslims are required to abstain from food, drinks, backbiting, swearing and sexual activities. Sex, for example, is prohibited when fasting. Once the fast is broken, sex is allowed to be performed. Fasting is compulsory for Muslims when they reach puberty, however, some individuals are unable to fast due to disabilities, illness, old age, or pregnancy. Women who are menstruating are also not allowed to fast. Some of the holiest nights of the Islamic year also occur in the month of Ramadan, known as Laylat al-Qadr (night of decree). It is the night when Muslims commemorate the first revelation of the holy Quran that was sent down to Prophet Muhammad, and falls in the last 10 days of Ramadan. Once the 30 days of Ramadan are over, Muslims celebrate Eid with friends and family over three days with a large feast (or two), and children are gifted money and new clothing from older relatives. Why does Ramadan fall in different seasons around the world? Due to the northern and southern hemisphere, Muslims around the world fast either in winter or summer. Australians and New Zealanders have been fasting during the winter months for the past few years, which counts to about 12 hours a day. However, those in the northern hemisphere have been fasting during the summertime, which means longer fasting hours. In addition to that, because Ramadan falls on a different day each year based on the Islamic calendar, those in the northern hemisphere will eventually observe Ramadan in winter and vice versa. An extra fun fact is that from 2023, Ramadan begins 10 days earlier – which means those 10 days will be longer fasting days, thanks to daylight savings. What is the most common question fasting Muslims are asked? “Not even water?” “Yes. Not even water.” Image: Shutterstock

Body

"I can only do so much": we asked fast-fashion shoppers how ethical concerns shape their choices

You’ve found the perfect dress. You’ve tried it on before and you know it looks great. Now it’s on sale, a discount so large the store is practically giving it away. Should you buy it? For some of us it’s a no-brainer. For others it’s an ethical dilemma whenever we shop for clothes. <a href="https://www.emerald.com/insight/content/doi/10.1108/JFMM-01-2019-0011/full/html">What matters more</a>? How the item was made or how much it costs? Is the most important information on the label or the price tag? Of the world’s industries that profit from worker exploitation, the <a href="https://www.globalslaveryindex.org/">fashion industry is notorious</a>, in part because of the sharp contrast between how fashion is made and how it is marketed. There are more people <a href="https://www.ilo.org/global/publications/books/WCMS_575479/lang--en/index.htm">working in exploitative conditions</a> than ever before. Globally, the garment industry employs millions of people, with <a href="https://www.ilo.org/wcmsp5/groups/public/---asia/---ro-bangkok/documents/briefingnote/wcms_758626.pdf">65 million garment sector workers in Asia alone</a>. The Clean Clothes Campaign estimates <a href="https://cleanclothes.org/poverty-wages">less than 1%</a> of what you pay for a typical garment goes to the workers who made it. <h2>How much does a worker make on a $30 shirt?</h2> Some work in conditions so exploitative they meet the definition of being <a href="https://www.commonobjective.co/article/modern-slavery-and-the-fashion-industry">modern slaves</a> – trapped in situations they can’t leave due to coercion and threats. But their plight is hidden by the distance between the worker and the buyer. Global supply chains have helped such exploitation to hide and thrive. Do we really care, and what can we do? We conducted <a href="https://doi.org/10.1108/JFMM-06-2021-0158">in-depth interviews</a> with 21 women who buy “fast fashion” – “on-trend” clothing made and sold at very low cost – to find out how much they think about the conditions of the workers who make their clothes, and and what effort they take to avoid slave-free clothing. Well-known fast-fashion brands include H&M, Zara and Uniqlo. What they told us highlights the inadequacy of seeking to eradicate exploitation in the fashion industry by relying on consumers to do the heavy lifting. Struggling to seek reliable information on ethical practices, consumers are overwhelmed when trying to navigate ethical consumerism. <h2>Out of sight, out of mind</h2> The 21 participants in our research were women aged 18 to 55, from diverse backgrounds across Australia. We selected participants who were aware of exploitation in the fashion industry but had still bought fast fashion in the previous six months. This was not a survey but qualitative research involving in-depth interviews to understand the disconnect between awareness and action. Our <a href="https://doi.org/10.1108/JFMM-06-2021-0158">key finding </a> is that clothing consumers’ physical and cultural distance from those who make the clothes makes it difficult to relate to their experience. Even if we’ve seen images of sweatshops, it’s still hard to comprehend what the working conditions are truly like. As Fiona*, a woman in her late 30s, put it: “I don’t think people care [but] it’s not in a nasty way. It’s like an out of sight, out of mind situation.” This problem of geographic and cultural distance between garment workers and fashion shoppers highlights the paucity of solutions premised on driving change in the industry through consumer activism. <h2>Who is responsible?</h2> Australia’s Modern Slavery Act, for example, tackles the problem only by requiring large companies to report to a <a href="https://modernslaveryregister.gov.au/">public register</a>on their efforts to identify risks of modern slavery in their supply chains and what they are doing to eliminate these risks. While greater transparency is certainly a big step forward for the industry, the legislation still presumes that the threat of reputational damage is enough to get industry players to change their ways. The success of the legislation falls largely on the ability of activist organisations to sift through and publicise the performance of companies in an effort to encourage consumers to hold companies accountable. All our interviewees told us they felt unfairly burdened with the responsibility to seek information on working conditions and ethical practices to hold retailers to account or to feel empowered to make the “correct” ethical choice. “It’s too hard sometimes to actually track down the line of whether something’s made ethically,” said Zoe*, a woman in her early 20s. Given that many retailers are themselves ignorant about <a href="https://www.afr.com/wealth/investing/companies-risk-litigation-over-modern-slavery-ignorance-20201215-p56nix">their own supply chains</a>, it is asking a lot to expect the average consumer to unravel the truth and make ethical shopping choices. <h2>Confusion + overwhelm = inaction</h2> “We have to shop according to what we care about, what is in line with our values, family values, budget,” said Sarah*, who is in her early 40s. She said she copes with feeling overwhelmed by ignoring some issues and focus on the ethical actions she knew would make a difference. “I’m doing so many other good things,” she said. “We can’t be perfect, and I can only do so much.” Other participants also talked about juggling considerations about environmental and social impacts. “It’s made in Bangladesh, but it’s 100% cotton, so, I don’t know, is it ethical?” is how Lauren*, a woman in her early 20s, put it. “It depends on what qualifies as ethical […] and what is just marketing.” Comparatively, participants felt their actions to mitigate environmental harm made a tangible difference. They could see the impact and felt rewarded and empowered to continue making positive change. This was not the case for modern slavery and worker rights more generally. Fast fashion is a lucrative market, with <a href="https://www.businessinsider.com/the-billionaire-family-behind-fast-fashion-powerhouse-boohoo-2019-11?r=AU&IR=T">billions in profits made</a>thanks to the work of the lowest paid workers in the world. There is no denying consumers wield a lot of power, and we shouldn’t absolve consumers of their part in creating demand for the cheapest clothes humanly – or inhumanly – possible. But consumer choice alone is insufficient. We need a system where all our clothing choices are ethical, where we don’t need to make a choice between what is right and what is cheap. Image credits: Shutterstock This article originally appeared on <a href="https://theconversation.com/i-can-only-do-so-much-we-asked-fast-fashion-shoppers-how-ethical-concerns-shape-their-choices-172978" target="_blank" rel="noopener">The Conversation</a>.

Beauty & Style

As countries ranging from Indonesia to Mexico aim to attract digital nomads, locals say ‘not so fast’

Should your community welcome <a href="https://www.merriam-webster.com/dictionary/digital%20nomad">digital nomads</a> – individuals who work remotely, allowing them freedom to bounce from country to country? <a href="https://global.oup.com/academic/product/digital-nomads-9780190931780?cc=us&lang=en&">Our research</a> has found that workers are eager to embrace the flexibility of not being tied to an office. And after experiencing economic losses due to the COVID-19 pandemic, cities and countries are concocting ways to entice visitors. One idea involves stretching the meaning of tourism to include remote workers. Today, a growing number of countries offer so-called “<a href="https://nomadgirl.co/countries-with-digital-nomad-visas/">digital nomad visas</a>.” These visas allow longer stays for remote workers and provide clarity about allowable work activities. For example, officials in Bali, Indonesia, are looking to formalize a process for remote workers to procure visas – “<a href="https://coconuts.co/bali/features/the-faster-the-better-bali-tourism-agency-head-tjokorda-bagus-pemayun-talks-digital-nomad-visa-plans-and-what-it-means-for-the-island/">the faster, the better</a>,” as the head of the island’s tourism agency put it. Yet pushback from locals in cities ranging <a href="https://time.com/6072062/barcelona-tourism-residents-covid/">from Barcelona</a> to <a href="https://nypost.com/2022/07/28/mexico-city-residents-angered-by-influx-of-americans-speaking-english-gentrifying-area-report/">Mexico City</a> has made it clear that there are costs and benefits to an influx of remote workers. As we explain in our new book, “Digital Nomads: In Search of Freedom, Community, and Meaningful Work in the New Economy,” the trend of “work tourism” <a href="https://global.oup.com/academic/product/digital-nomads-9780190931780?cc=us&lang=en&">comes with a host of drawbacks</a>. <h2>Wearing out their welcome</h2> For as long as there’s been tourism, locals have griped about the outsiders who come and go. These travelers are usually a welcome boost to the economy – <a href="https://dictionary.cambridge.org/us/dictionary/english/overtourism">up to a point</a>. They can also wear out their welcome. Perhaps the classic example is <a href="https://www.bloomberg.com/news/articles/2021-06-25/venice-reinventing-itself-as-sustainable-tourism-capital">Venice</a>, where high numbers of tourists stress the canal-filled city’s fragile infrastructure. In the U.S., New Jersey shore residents have long used the term “<a href="https://en.wikipedia.org/wiki/Shoobie">shoobies</a>” to denigrate the annual throng of short-term summer tourists. In our research on digital nomads in Bali, locals referred to digital nomads and other tourists as “bules” – a word that roughly translates as “foreigners.” Generally the terms are used to express minor annoyance over crowds and increased traffic. But conventional tourists come and go – their stays usually range from a couple of nights to a couple of weeks. Remote workers stay anywhere from weeks to months – or longer. They spend more time using places and resources traditionally dedicated to the local residents. This raises the chances that outsiders become a grating presence. Excessive numbers of visitors can also raise sustainability concerns, as waves of tourists tax the environment and infrastructure of many destinations. Many of Bali’s beautiful rice fields and surrounding lush forests, for example, are being converted into hotels and villas to serve tourism. <h2>Digital nomads look to stretch their dollars</h2> Whether they’re lazing around or plugging away on their laptops, privileged tourists ultimately change the economics and demographics of an area. Their buying power increases costs and displaces residents, while traditional businesses make way for ones that cater to their tastes. <a href="https://theconversation.com/how-food-became-the-perfect-beachhead-for-gentrification-167761">Where once there was a neighborhood food stand</a>, now there’s an upscale cafe. This dynamic is only exacerbated by long-term tourists. Services like VRBO and Airbnb make it easy for digital nomads to rent apartments for weeks or months at a time, and <a href="https://www.bbc.com/news/business-45083954">people around the world are increasingly alarmed</a> at how quickly such rentals can change the affordability and character of a place. Living a vacation lifestyle on a long-term basis implies a need to choose lower-cost destinations. This means that remote workers may particularly contribute to gentrification as they seek out places where their dollars go furthest. In <a href="https://travelnoire.com/digital-nomads-see-why-mexicans-are-fed-up-with-them">Mexico City</a>, residents fear displacement by remote workers able to pay higher rents. In response to calls to choose Mexico City as a remote working destination, one local succinctly expressed opposition: “<a href="https://www.vox.com/the-goods/22999722/mexico-city-pandemic-remote-work-gentrification">Please don’t</a>.” And in <a href="https://www.theguardian.com/us-news/2019/mar/13/new-orleans-airbnb-treme-short-term-rentals">New Orleans</a>, almost half of all properties in the historic <a href="https://nola.curbed.com/2018/5/16/17356630/treme-new-orleans-neighborhood-history-pictures">Tremé district</a> – one of the oldest Black neighborhoods in the U.S. – have been converted to short-term rentals, displacing longtime residents. <h2>Culture becomes commodified</h2> <a href="https://suitcasemag.com/articles/neocolonial-tourism">Neocolonialism</a> in tourism refers to the way processes such as overtourism and gentrification create a power imbalance that favors newcomers and erodes local ways of life. “There’s a distinction between people who want to learn about the place they are in and those who just like it because it’s cheap,” one digital nomad living in Mexico City <a href="https://www.latimes.com/world-nation/story/2022-07-27/americans-are-flooding-mexico-city-some-mexicans-want-them-to-go-home">recently told the Los Angeles Times</a>. “I’ve met a number of people who don’t really care that they’re in Mexico, they just care that it’s cheap.” Bali, where <a href="https://www.aseantoday.com/2020/10/balis-economy-struggles-to-survive-without-tourists/">as much as 80%</a> of the island’s economy is estimated to be affected by tourism, offers a stark example. People come to Bali to be immersed in the culture’s spiritual rituals, art, nature and dance. But there’s also resentment over yoga lovers, resortgoers and digital nomads “taking over” the island. And some locals come to see the tourism in and around temples and rituals as the transformation of something cherished – the nuanced and spiritual aspects of their culture – into experiences to be bought and sold. For instance, Balinese dance performances are huge tourist draws and are even featured in global promotions for tourism on the island. Yet these performances also have cultural and spiritual meaning, and the impact of tourism on these aspects of dance is <a href="https://www.researchgate.net/publication/37628994_Authenticity_and_commodification_of_Balinese_dance_performances">debated even among performers</a>. So there is inevitably friction, which can be seen in the high levels of <a href="https://coconuts.co/bali/features/living-in-a-petty-crimes-paradise-balis-unreported-thefts-and-muggings/">petty crime</a>against foreigners. Neocolonialism can also pit people from the same country or culture against one another. For example, <a href="https://www.travelmole.com/news/bali-taxi-wars-flare-again/">conflicts arise</a> between local Balinese taxi cooperatives and taxi services that employ drivers from other parts of Indonesia. Although remote employees still make up a small portion of the overall tourist population, their work-related needs and longer stays mean they’re more likely to use services and places frequented by locals. Whether this leads digital nomads to be welcomed or scorned likely depends on both government policies and tourists’ behavior. Will governments take measures such as protecting locals from mass evictions, or will landlords’ desire for higher rents prevail? Will guests live lightly and blend in, trying to learn the local language and culture? Or will they simply focus on working hard and playing harder? As remote work reaches an unprecedented scale, the answers to such questions may determine whether “<a href="https://coconuts.co/bali/features/the-faster-the-better-bali-tourism-agency-head-tjokorda-bagus-pemayun-talks-digital-nomad-visa-plans-and-what-it-means-for-the-island/">the faster, the better</a>” attitude toward digital nomad visas and other incentives continues. Image credits: Getty Images This article originally appeared on <a href="https://theconversation.com/as-countries-ranging-from-indonesia-to-mexico-aim-to-attract-digital-nomads-locals-say-not-so-fast-189283" target="_blank" rel="noopener">The Conversation</a>.

Travel Tips

Cathy Freeman's daughter following in her FAST footsteps

Ruby Anne Susie Murch, the daughter of Aussie Olympic legend Cathy Freeman, has stunned onlookers after smashing the field in a district school carnival in Victoria. The youngster with the world-class pedigree easily took out first place in her age group's 200m race. Her relaxed running style had the crowd shocked, with those trackside comparing it to her famous mum. Freeman of course snagged Olympic gold in the 400m final at the Sydney games in 2000, launching her to instant stardom around the world. Freeman's daughter also competed in the 100m sprint, relay and high jump at the same carnival at the Murrumbeena athletics facility. <a href="https://www.couriermail.com.au/news/victoria/freemans-daughter-blitzes-race/video/54a19052026fd04e8ca43fad3315682c" target="_blank" rel="noopener">Footage shows</a> the 11-year-old sprinting ahead of her classmates in the 200m, crossing the finish line comfortably ahead of fellow competitors and coming in first place. Freeman, who is married to stockbroker James Murch, is famously private about her personal life.

Family & Pets

Fast fashion: why your online returns may end up in landfill – and what can be done about it

Fashion has a notorious environmental footprint, accounting for up to <a href="https://www.bloomberg.com/graphics/2022-fashion-industry-environmental-impact/">10%</a> of global carbon dioxide output. This is exacerbated by a fast fashion business model which encourages the frequent purchase of low-priced and non-durable items. Around <a href="https://fashionunited.uk/news/retail/return-rates-are-on-the-rise/2022020661142">30%</a> of online purchases are subsequently returned, much of which goes to landfill. In 2020, an estimated <a href="https://www.optoro.com/2021/02/03/returns-report-powering-resilient-retail-in-2020/">2.6 million tonnes</a> of returns were disposed of this way in the US alone. The problem has become so notorious that the online retailer Boohoo recently followed a number of high street brands in starting to <a href="https://www.bbc.co.uk/news/business-62140633">charge for returns</a> in order to discourage them. But what are the reasons for high returns and why are many returned items not being re-sold? The pandemic fundamentally changed the way we shop, with the temporary closure of physical stores representing a boon for online retailers. However, online retail’s surging market share has origins in long-standing fast fashion marketing practices. The premium placed on newness, low prices, and both free delivery and returns, all encourage customers to purchase multiple options with the knowledge they can return items freely (known as <a href="https://www.voguebusiness.com/consumers/bracketing-fashions-hidden-returns-problem#:%7E:text=The%20process%2C%20known%20as%20bracketing%2C%20is%20weighing%20heavy%20on%20retailers.&text=To%20receive%20the%20Vogue%20Business,and%20send%20back%20the%20rest.">“bracketing”).</a> Buy-now-pay-later schemes, such as <a href="https://www.klarna.com/uk/business/">Klarna</a>, that allow customers to order without upfront payment have accelerated online consumption. Research indicates that by offering such “payment solutions”, retailers will typically see a <a href="https://www.klarna.com/assets/sites/2/2020/01/15150545/Shopify2.0_US_final_2.pdf">68% increase</a> in average order value. <a href="https://securecdn.pymnts.com/wp-content/uploads/2020/02/Buy-Now-Pay-Later-February-2020-Tracker.pdf">Industry research suggests</a> that cart abandonment rates decrease by nearly 40% after the introduction of payment solutions. Discount events such as “Black Friday” also drive sales, with fashion accounting for around <a href="https://www.pwc.co.uk/industries/retail-consumer/insights/festive-predictions.html">one-third</a> of all Black Friday spend. <h2>Fast fashion is synonymous with returns</h2> Despite the appeal of low prices and discounts, cheaply manufactured fast fashion items can typically exhibit quality and fit issues, so are synonymous with returns. Impulsive spending, driven by discounts, also often leads to <a href="https://wwd.com/business-news/business-features/finder-deals-buyers-remorse-1234652035/">regret</a>, again increasing the incidence of return. The <a href="https://www.statista.com/forecasts/997848/returns-of-online-purchases-by-category-in-the-uk">32% return rate</a> for clothing orders therefore dwarfs that of other e-commerce sectors, comparing to just 7% in consumer electronics. For retailers, processing returns is also fraught with uncertainty and complexity. Which items will be returned, and in what state, is unknown. Often, once used, little can be done to make them desirable for re-purchase. This is particularly true in the case of “<a href="https://www.theguardian.com/fashion/shortcuts/2019/sep/18/is-wardrobing-ever-acceptable-shoppers">wardrobing</a>”, where a purchased item is worn once before being returned. Retailers not only encounter financial loss through reprocessing, they risk a spoiled <a href="https://www.manchestereveningnews.co.uk/news/fashion-news/pretty-little-thing-leggings-arrived-22675252">reputation</a> if worn or damaged items are recirculated. ASOS previously announced that they would clamp down on “wardrobing” by closing the accounts of fraudulent returners. However, the threat of a bad review often leaves the retailer with <a href="https://www.theguardian.com/money/2022/jul/16/buy-now-try-later-online-clothing-sales-boom-raises-qualms-over-returns">little option</a> but to refund. Many retailers instead sell these returns on to liquidators, who turn the obsolete goods into fast cash. A cursory look on eBay reveals dozens of pallets of “Amazon customer returns” available to the highest bidder. <h2>The challenges facing retailers</h2> Both the cost of processing returns, and their increased volume, represent a challenge for retailers. The substantial reprocessing costs involved in product returns means that for fast fashion items, they often exceed the potential resale revenue. The remuneration of comparatively high-cost domestic workers within labour-intensive returns reprocessing is widely considered responsible for this. Getting rid of returns therefore often constitutes the most cost-effective decision. An ITV <a href="https://www.itv.com/news/2021-06-21/amazon-destroying-millions-of-items-of-unsold-stock-in-one-of-its-uk-warehouses-every-year-itv-news-investigation-finds">investigation</a> into Amazon’s Dunfermline warehouse claimed the online retailer disposed of tens of thousands of returned consumer goods each week. Amazon said none of its items went to landfill but were instead donated, recycled or incinerated for energy recovery. The fashion industry collectively produces <a href="https://www.nature.com/articles/s43017-020-0039-9.pdf">over 92 million tonnes</a> of textile waste per year. In the US alone, clothing returns <a href="https://eco-age.com/resources/tackling-the-unsustainable-rate-of-returns/">create more</a> annual carbon dioxide emissions than 3 million cars. Carbon dioxide is initially emitted through the collection of returns, before increasing as returns are either incinerated or deposited in landfill. Due to the prevalence of synthetic fibres in fast fashion, returns can take <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7796070/">up to 100 years</a> to fully decompose, emitting carbon dioxide and methane in the process, as well as leaching harmful substances into the surrounding soil. <h2>How are retailers tackling the returns issue?</h2> While the environmental implications of product returns are clear, fashion retailers also have a financial incentive to tackle the issue of costly returns management. Due to the complexities surrounding reprocessing, fashion retailers are increasingly outsourcing the responsibility to specialist firms, such as ReBound Returns, which work with retailers to make the returns process more sustainable. ReBound encourage retailers to donate returned consumer goods to charity through their ReBound Regift facility. This has so far facilitated charitable donations worth <a href="https://www.reboundreturns.com/service/regift?hsCtaTracking=8e729b68-7056-4ddd-a698-e1772cd6f777%7Cf011996e-1bad-46d8-8148-e886d482f03a">£190 million</a>. ASOS <a href="https://www.asos.com/responsible-fashion/packaging-and-delivery/6-ways-our-returns-are-more-responsible/">states</a> that 97% of their returns are now resold, and no items are sent to landfill. As Boohoo’s recent move shows, several online retailers have attempted to pass the cost of returns onto customers. While the reasoning for this is primarily financial, the impact of similar policies in improving customers’ environmental consciousness is well-known. Since 2015, plastic bag usage has <a href="https://www.gov.uk/government/news/10p-bag-charge-turns-the-tide-on-plastic-waste">dropped 97%</a> in England’s main supermarkets, following the introduction of a small charge. Despite calls for greater sustainability within the fashion industry, fast fashion continues to flourish. Should marketing practices that encourage waste and fuel emissions persist, the fashion industry will retain its unwanted reputation as a significant contributor to climate change. Retailers must reconsider the unintended effects of the leniency afforded by their returns policies, balancing the need for customer retention with environmental consciousness. Image credits: Shutterstock This article originally appeared on <a href="https://theconversation.com/fast-fashion-why-your-online-returns-may-end-up-in-landfill-and-what-can-be-done-about-it-188090" target="_blank" rel="noopener">The Conversation</a>.

Beauty & Style

Time to remove vaccine mandates? Not so fast – it could have unintended consequences

Several Australian states have used mandates to drive up COVID vaccination rates. Governments justified the mandates on the basis of <a href="https://www.facebook.com/photo.php?fbid=479962466825937&set=pb.100044365632393.-2207520000..&type=3">preventing the spread of disease</a> and <a href="https://statements.qld.gov.au/statements/93754">protecting the vulnerable</a>. Now many states are rolling back these mandates, with Queensland <a href="https://www.abc.net.au/news/2022-04-05/qld-coronavirus-covid19-vaccination-mandate-eased-april-14/100958850">removing the requirement to show you’re vaccinated</a> before entering cafes, pubs, galleries and other public spaces from tomorrow. It would be nice to think that when mandates have served their purpose, they can be removed. In practice, removing mandates may affect public attitudes about the importance of vaccination and the likelihood of getting boosters. Remind me, what were the mandates? <a href="https://theconversation.com/vaccine-passports-are-coming-to-australia-how-will-they-work-and-what-will-you-need-them-for-167531">Public space mandates</a> involve governments mandating that venues (such as restaurants, libraries and sporting venues) check individuals’ vaccination status and <a href="https://theconversation.com/is-it-time-to-rethink-vaccine-mandates-for-dining-fitness-and-events-we-asked-5-experts-176356">exclude the unvaccinated</a>. This is facilitated by <a href="https://theconversation.com/could-a-france-style-vaccine-mandate-for-public-spaces-work-in-australia-legally-yes-but-its-complicated-165814">vaccine passports and certificates</a>. <a href="https://www.sciencedirect.com/science/article/pii/S0264410X21015309?via%3Dihub">Government employment mandates</a> involve governments requiring workers in specific industries to be vaccinated. Businesses and organisations may also implement their own policies requiring the vaccination of their staff, their clients, or both. Most states and territories embraced public space mandates and all have required vaccination of aged and health-care workers. But many are on their way out. NSW eased its requirements last year. South Australia has recently revoked mandates for police, teachers and transport workers. Queensland’s new policy is noted above. Victoria, Western Australia, and the Northern Territory are sitting with their existing requirements for now. What could happen next? It’s unclear what impact removing vaccine mandates will have in Australia. However, we can learn from other public health measures and COVID vaccine mandates implemented overseas. Seat-belt laws converted a government requirement into a widespread social norm. Car manufacturers reinforced the norm with vehicles that beep at us when we don’t comply. But just because something has become habitual doesn’t mean we can lose the law. If governments removed the seat-belt law now and expected us to comply because we are informed, educated, and socialised, some people would still conclude that seat belts are no longer important. Removal of a requirement can send a bad message. The Italian government learned this when the region of Veneto suspended childhood vaccine mandates for four childhood vaccines in 2007. Officials thought the region’s wealthy and educated population would continue to vaccinate their children if the regional government provided strong education and messaging. They were <a href="https://doi.org/10.1007/s11077-021-09427-1">wrong</a>. Their strategy worked until there was a national vaccine scare in 2012. Vaccination rates in Veneto plummeted faster than anywhere else in the country. Eventually, the national government <a href="https://research-repository.uwa.edu.au/en/publications/recent-vaccine-mandates-in-the-united-states-europe-and-australia">mandated more vaccines</a> for the whole country. Other countries have already experimented with introducing, removing, and sometimes re-introducing mandates. Some, such as <a href="https://www.thelancet.com/journals/lanres/article/PIIS2213-2600(22)00063-7/fulltext">Austria</a> and the <a href="https://www.instituteforgovernment.org.uk/explainers/vaccine-mandates">United Kingdom</a>, have flip-flopped, providing little opportunity to study the impact of their mandates’ introduction or removal. Israel, which vaccinated its population promptly with Pfizer to the envy of the world, used a “public space” mandate (with an opt-out of a negative COVID test). The mandate has been <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8582817/">switched on and off</a> depending on the disease situation at the time. Unfortunately, Israelis’ uptake of subsequent doses has <a href="https://datadashboard.health.gov.il/COVID-19/general">dropped over time</a>, but its government still <a href="https://www.news.com.au/world/coronavirus/global/israel-rolls-back-green-pass-as-prime-minister-declares-the-covid-wave-is-breaking/news-story/b6f9ce495359166126b16c477af062b3">ended the mandate</a> in February. Mandates are also not without <a href="https://www.mja.com.au/journal/2021/215/11/policy-considerations-mandatory-covid-19-vaccination-collaboration-social">risks and costs</a>. They can provoke reactance, making those who are reluctant to vaccinate more determined not to do so. They may also prompt activism against vaccines and mandates. High vaccination rates help contain COVID One of the biggest challenges is nobody knows what the next phase of COVID will look like. Neither infection nor the current vaccines provide long-lasting immunity. We don’t know whether the next strain will continue the trajectory towards less serious symptoms started by Omicron (and helped by high vaccination rates). Whether we continue to be able to stay on top of COVID and whether the disease continues to remain less severe in most people infected will depend on maintaining high vaccination coverage rates. Governments across the nation and the world have struggled to get third doses into populations at the same level and with the same enthusiasm people showed towards the first two. Uptake in paediatric populations is also lagging in Australia – and there are no mandates. Now adults are being asked to prepare for and accept our fourth doses. Leading the way Western Australia has one of the highest rates of uptake in the country, with 76.7% of people aged over 16 <a href="https://www.facebook.com/photo?fbid=533610064794510&set=a.263657845123068">triple dosed</a>. This compares with the <a href="https://www.health.gov.au/sites/default/files/documents/2022/04/covid-19-vaccine-rollout-update-8-april-2022.pdf">national average</a> of 52.3%. It’s no coincidence the state’s employment mandates, which cover 75% of the workforce, require workers have their third dose within a month of becoming eligible. The WA mandate did not contain three doses to begin with, but it was very easy for the government to build it in. Faced with rolling back the mandate or keeping it operational for the fourth dose, the government will have to grapple with whether the population continues to support these measures – and there are definitely people who reluctantly accepted two doses and are not prepared to keep having more. WA’s public space mandate only covers two doses for now. WA’s COVID vaccination experience has shown that mandates, including for third doses, drive high levels of uptake, and are <a href="https://www.ijhpm.com/article_4210.html">easy for governments to implement</a>. However, much of the rest of Australia is moving in an opposite direction to WA in removing its mandates. As we live through the continued natural experiment of living with COVID – and not allowing it to defeat us – we now move into a new phase of making sense of what to do with the policy instruments governments used.<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/180781/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/katie-attwell-94905" target="_blank" rel="noopener">Katie Attwell</a>, Associate professor, <a href="https://theconversation.com/institutions/the-university-of-western-australia-1067" target="_blank" rel="noopener">The University of Western Australia</a> This article is republished from <a href="https://theconversation.com" target="_blank" rel="noopener">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/time-to-remove-vaccine-mandates-not-so-fast-it-could-have-unintended-consequences-180781" target="_blank" rel="noopener">original article</a>. Image: Getty Images

Domestic Travel

Sydney to Newcastle fast rail makes sense. Making trains locally does not

Federal Opposition Leader Anthony Albanese <a href="https://anthonyalbanese.com.au/our-policies/sydney-to-hunter-fast-rail">this week announced</a> a commitment to funding high-speed rail between Sydney and Newcastle. At speeds of more than 250km/h, this would cut the 150-minute journey from Sydney to Newcastle to just 45 minutes. Commuting between the two cities would be a lot more feasible. <a href="https://images.theconversation.com/files/439624/original/file-20220106-21-19utua0.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/439624/original/file-20220106-21-19utua0.png?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" alt="" /></a> Proposed route for high-speed Melbourne to Brisbane rail. <a href="https://www.infrastructureaustralia.gov.au/map/corridor-preservation-east-coast-high-speed-rail" class="source">Infrastructure Australia</a> The Sydney-Newcastle link would be a first step in a grand plan to link the Melbourne-Sydney-Brisbane corridor by high-speed rail. Albanese also wants the trains to be built at home, <a href="https://anthonyalbanese.com.au/our-policies/sydney-to-hunter-fast-rail">saying</a> “we will look build as much of our fast and high-speed rail future in Australia as is possible”. Of course, this idea has been around for a long time. Nobody has ever got the numbers to stack up before. Federal infrastructure minister Paul Fletcher made the obvious but reasonable point that such a rail link would be very expensive. “It is $200 to $300 billion on any credible estimate,” he <a href="https://newcastleweekly.com.au/coalition-pulls-brakes-on-labors-fast-rail-plans/">said in response</a> to Labor’s announcement. “It has to be paid for, and that means higher taxes”. Or does it? <h2>Social cost-benefit analysis</h2> Traditional cost-benefit analysis is how governments tend to make decisions about big infrastructure projects like this. Figure out the costs (such as $300 billion) and then figure out the benefits. Adjust for timing differences and when money is spent and received, and then compare. This generates an “internal rate of return” (IRR) on the money invested. It’s what private companies do all the time. One then compares that IRR to some reference or “hurdle” rate. For a private company that might be 12% or so. For governments it is typically lower. An obvious question this raises is: what are the benefits? <a href="https://images.theconversation.com/files/439623/original/file-20220106-27-vyofyv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/439623/original/file-20220106-27-vyofyv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /></a> An artist’s impression by Phil Belbin of the proposed VFT (Very Fast Train) in the 1980s. Comeng If all one is willing to count are things such as ticket fares, the numbers will almost never stack up. But that’s far too narrow a way to think about the financial benefits. A Sydney-Newcastle high-speed rail link would cut down on travel times, help ease congestion in Sydney, ease housing affordability pressures in Sydney, improve property values along the corridor and in Newcastle, provide better access to education and jobs, and more. The point is one has to think about the social value from government investments, not just the narrow commercial value. Alex Rosenberg, Rosalind Dixon and I provided a framework for this kind of “social return accounting” in a <a href="http://research.economics.unsw.edu.au/richardholden/assets/social-return-accounting.pdf">report</a> published in 2018. <h2>Newcastle might make sense, Brisbane might not</h2> I haven’t done the social cost-benefit analysis for this rail link, but the social return being greater than the cost is quite plausible. The other thing to remember is that the return a government should require has fallen materially in recent years. The Australian government can borrow for 10 years at just 1.78%, as opposed to <a href="http://www.worldgovernmentbonds.com/bond-historical-data/australia/10-years/">well over 5%</a> before the financial crisis of 2008. I’m less sure about the Brisbane to Melbourne idea. The cost would be dramatically higher for obvious reasons, as well as the fact that the topography en route to Brisbane is especially challenging. Nobody is going to commute from Sydney to Brisbane by rail, and the air routes between the three capitals are well serviced. <h2>Transport policy is not industry policy</h2> The decision about building a Sydney-Newcastle rail link is, and should be kept, completely separate from where the trains are made. Transport policy shouldn’t be hijacked for industry policy. To be fair, Newcastle has a long and proud history of <a href="https://www.ugllimited.com/en/our-sectors/transport">manufacturing rolling stock</a>, at what was the Goninan factory at Broadmeadow – much of it for export. But ask yourself how sustainable that industry looks in Australia, absent massive government support. Can it stand on its own? It’s also true there have been some recent high-profile procurement disasters buying overseas trains. Sydney’s light-rail project has run massively late and over budget, with Spanish company Acciona getting an extra A$600 million due to the project being more difficult than expected. Then <a href="https://www.smh.com.au/national/nsw/transport-minister-expects-spanish-manufacturer-to-pay-for-cracked-trams-20211110-p597tq.html">cracks were found</a> in all 12 trams for the city’s inner-west line, putting them out of service for 18 months. These are terrible bungles due to the government agreeing to poorly written contracts with sophisticated counterparties. When contracts don’t specify contingencies there is the possibility of what economists call the “<a href="https://onlinelibrary.wiley.com/doi/pdf/10.1111/j.1530-9134.2009.00236.x">hold-up problem</a>”. But these problems could have occurred with a local maker too. <h2>The Tinbergen Rule</h2> An enduring lesson from economics is the Tinbergen Rule – named after <a href="https://www.nobelprize.org/prizes/economic-sciences/1969/tinbergen/facts/">Jan Tinbergen</a>, winner of the first Nobel prize for economics. This rule says for each policy challenge one requires an independent policy instrument. This can be <a href="https://theconversation.com/vital-signs-evergrande-may-survive-but-for-its-executives-expect-a-fate-worse-than-debt-168930">widely applied</a>. But here the lesson is particularly clear. Addressing housing affordability is a good idea, and a Sydney-Newcastle link could help with that. But if Labor want a jobs policy it should develop one. The more TAFE places Labor has already announced is a reasonable start. Reviving 1970s-style industry policy – something that has almost never worked – is not a good move. Governments are lousy at picking winners. The public invariably ends up paying more for less, and the jobs are typically transient. But aside from this conflation of policy goals, Albanese deserves credit for being bold about the future of high-speed rail in Australia. <a href="https://theconversation.com/profiles/richard-holden-118107">Richard Holden</a>, Professor of Economics, <a href="https://theconversation.com/institutions/unsw-1414">UNSW</a> 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/vital-signs-sydney-to-newcastle-fast-rail-makes-sense-making-trains-locally-does-not-174341">original article</a>. Image: Shutterstock

Domestic Travel

How to solve a jigsaw puzzle fast

Puzzle-solving tips from the experts Sitting down to begin work on a jigsaw puzzle is an exciting but daunting experience. Alfonso Alvarez-Ossorio, the president of the World Jigsaw Puzzle Federation, and Tammy McLeod, a competitive puzzle solver, share their tips on solving puzzles quickly, expert strategies for completing jigsaw puzzles of all sizes, the best methods to get started with the hobby of puzzling, and more details about how jigsaw champions work on their puzzles. The challenges of solving a puzzle fast “The difficulty of a jigsaw puzzle – and the time it will take to assemble it – is directly proportional to the number of pieces,” says Alvarez-Ossorio. In addition, there are two factors that account for the difficulty of a jigsaw puzzle, says Alvarez-Ossorio. First, he says is the “morphology of the pieces, which depends on the manufacturer and the die used (the more you distinguish some pieces from others, the easier),” and second is “the contrast of the puzzle image (the greater the contrast, the more diversity of colours and strokes more defined, the easier and faster the assembly).” The right surface Where you do jigsaw puzzles is almost as important as how you do one. “In official competitions, vinyl-plastic is used so that the pieces move quickly across the surface,” says Alvarez-Ossorio. The mats are usually used white, “to reflect the light of space – lighting is a very important factor.” When doing a puzzle at home, you’ll want a dedicated space, such as a folding card table, so you can spread out your pieces and so they won’t get lost. If you don’t have room, puzzle mats are helpful because you can easily roll a puzzle-in-progress up for storage when you need to reclaim your dining room or coffee table. Different strategies for different puzzles In her personal puzzle-solving experience, “a 500 piece jigsaw is small enough to be spread out completely on a table so that all the pieces can be viewed at the same time,” McLeod shares. “This makes it easy to simply pick out pieces to be assembled, without sorting; usually, each piece contains enough details to uniquely identify it.” Larger puzzles are a different story, however. With a puzzle of 2000 pieces or more, “each piece contains a much smaller portion of the full image, so it’s faster to sort into general groups,” she says. Edges first? A popular strategy is to put the edges of the puzzle together first because, with one straight edge, the pieces are easier to identify and put together. “There isn’t a single strategy that will work for 100 per cent of puzzles, but in the majority of cases, it is easiest to start with the edge,” McLeod says. “This does not apply for non-rectangular puzzles and some puzzles where the edge pieces are cut interchangeably, but generally, to solve a puzzle fast, sorting is key.” Cutting corners Because there are only four of them, McLeod doesn’t spend time looking for corner pieces. “You’d have to spend a lot of time sifting through all the pieces just to find them,” she says. “Instead, start by pulling out the edges, then when you have most of them, start assembling them.” She goes to say that you shouldn’t be of the mind that you need to find every single edge piece, as that too will waste time. “The few edge pieces that you miss will naturally emerge after other pieces get placed.” Smart sorting “The larger the puzzle, the more time you should devote to sorting the pieces,” says Alvarez-Ossorio. “Divide the jigsaw puzzle by zones, normally identified by colours, though sometimes it can also be by textures.” For example in a puzzle about nature, “separate an area of trees and another from grass – both can be the same colour but the textures are completely different.” Perfect placement Once you have your pieces sorted, it’s time to start placing them. If your puzzle is of a drawing, painting, or collage that contains lots of details or has words, it makes it easier to place pieces, notes McLeod. On the other hand, “Photographs and landscapes usually have large patches of similar textures which can be a stumbling block for beginners,” she says. Take a break Don’t expect to complete your puzzle in an afternoon. “I have worked on puzzles with over 4000 pieces that take 60+ hours to complete, so I definitely cannot finish them in a single sitting!” McLeod shares. And yes, fresh eyes can help, especially if you’re tired. You may also want to invest in a lighted magnifying glass. Puzzling patience “Working on puzzles helps you develop your hand-eye coordination, your visual acuity, colour and shape recognition, and your patience,” McLeod says It’s also a very meditative activity, she says, “Your mind can wander while your hands and eyes are involved with assembling plus you get a hit of dopamine every time you fit a piece, so it becomes a long session of satisfying feelings.” Written by Charlotte Hilton Anderson. This article first appeared in <a href="https://www.readersdigest.co.nz/culture/how-to-solve-a-jigsaw-puzzle-fast">Reader’s Digest</a>. Find more of what you love from the world’s best-loved magazine, <a href="https://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRA93V">here’s our best subscription offer</a>.

Mind

Princess Charlotte is growing up so fast!

The royal family has released a new portrait of Princess Charlotte ahead of her sixth birthday. Prince William and Kate Middleton’s daughter will be celebrating on Sunday but have released a picture taken by the Duchess to honour the little royal early. The photograph was snapped at Norfolk over the weekend and shows a smiley Charlotte grinning in the garden while she wears a blue floral dress. <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7841021/princess-charlotte.jpg" alt="" data-udi="umb://media/5316b744cc734e44b1d6fd73bf2c722e" /> Her little brother, Prince Louis, celebrated his third birthday on April 23. Only a few weeks ahead of his big sister, the portrait showed just how fast the youngest Cambridge boy is growing up. Wearing a jumper, shirt, shorts and with his rucksack on his back, the photograph was taken by his mother on the grounds of Kensington Palace. <blockquote class="twitter-tweet"> Three tomorrow! 🚲 Taken earlier this week by The Duchess before he left for his first day of nursery, The Duke and Duchess are pleased to share a new image of Prince Louis. 🎈 <a href="https://t.co/AGgfLI39tW">pic.twitter.com/AGgfLI39tW</a> — The Duke and Duchess of Cambridge (@KensingtonRoyal) <a href="https://twitter.com/KensingtonRoyal/status/1385345248512053248?ref_src=twsrc%5Etfw">April 22, 2021</a></blockquote> Louis is following in the footsteps of big sister Princess Charlotte, who also attended the same nursery.

Family & Pets

Woman gets proposed to while fast asleep

A woman was woken up to the surprise of her life after her partner slipped an engagement ring on her finger. Jamila Williams slept soundly, and while doing so, Michael Mayorga held a ring box up to the camera and posed for a photo next to her. Taking to Facebook, Mayorga announced that he had slipped a ring on his assumed-to-be fiance at 5 am while she slept. "It's 5:00AM. For weeks now I have been planning on how to pop the question.... you know all my moves and you are one very hard woman to surprise," he wrote in the Facebook post. "But the joke's on you because now you're going to wake up with three surprises!" <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7839253/sleeping-proposal-1.jpg" alt="" data-udi="umb://media/2808660ad16a43729abbe0e8c187aa2b" /> Mayorga said she would wake up to the surprise of a "phone full of congratulations notifications and texts," the engagement ring, and most hilarious of all, a picture of her sleeping that she wouldn't want "all over the internet." "Surprise!!" he exclaimed in the post. He promised to let everyone know his partner’s "verdict when she wakes up." The proposal story has gained more than 330,000 likes on Facebook. "The fact I've checked her page like 4 times to see if she woke up yet and I never met this lady a day in my life lol. Let us know how you feel Jamilah!" wrote one user. <div class="fb-post" data-href="https://www.facebook.com/MikeDaSituation/posts/10221004679060165" data-show-text="true" data-width=""> <blockquote class="fb-xfbml-parse-ignore"> Jamilah Williams You're an answered prayer 🙏 💝 Posted by <a href="#">Michael Mayorga</a> on <a href="https://www.facebook.com/MikeDaSituation/posts/10221004679060165">Monday, October 12, 2020</a></blockquote> </div> "What a surprise to wake up to LOL this is so beautiful congrats you guys...." another commented. Finally, Williams woke up and delivered a resounding "yes". "I LOVE YOU SO MUCH! When a man finds a good thing you won't have to beg for ANYTHING!" Williams wrote in a post on her own personal Facebook account. "It's his loyalty, commitment, Respect, and genuine LOVE for ME! I am overwhelmed with so much love and joy!" <div class="fb-post" data-href="https://www.facebook.com/MikeDaSituation/posts/10221392281669988" data-show-text="true" data-width=""> <blockquote class="fb-xfbml-parse-ignore"> It's 5:00AM 😩 for weeks now I been planning on how to pop the question.... you know all my moves and you are one very... Posted by <a href="#">Michael Mayorga</a> on <a href="https://www.facebook.com/MikeDaSituation/posts/10221392281669988">Wednesday, December 9, 2020</a></blockquote> </div> "Thank you to everyone for your love and support. We are overwhelmed and words can't express how truly blessed we are. This is only the beginning to the lifetime of blessings straight from God."

Relationships

Fast fashion: how retailers can use pandemic to change our terrible relationship with clothes

Even before the pandemic, the UK fashion retail industry <a href="https://www.bbc.co.uk/news/business-43240996">was struggling</a>. John Lewis, M&S and Debenhams had all announced losses, job cuts and store closures, while House of Fraser was taken over. Since lockdown, Oasis and Warehouse <a href="https://www.bbc.co.uk/news/business-52285231">have entered administration</a>, and John Lewis <a href="https://www.theweek.co.uk/106801/will-john-lewis-close-some-stores-permanently">has said</a> that not all its stores will reopen. <a href="https://www.bbc.co.uk/news/business-43240996">One of the challenges</a> for these retailers is cut throat price competition from international rivals like Primark and H&M, and online retailers like Pretty Little Thing and Misguided. <a href="https://researchonline.gcu.ac.uk/en/publications/doing-it-for-the-kids-the-role-of-sustainability-in-family-consum">Low-price garments</a> became all the more attractive to consumers after their spending power was weakened by the financial crisis of 2007-09. This brought about the era of fast fashion – low quality clothes needing replaced more quickly, and consumers who see them as disposable. The price of these garments doesn’t reflect their true cost. It ignores both the workers who make them and the <a href="https://www.theguardian.com/fashion/2020/apr/07/fast-fashion-speeding-toward-environmental-disaster-report-warns">carbon footprint</a> from more production, more transportation and more landfill. Rays of hope At the turn of the year, there <a href="https://www.theguardian.com/fashion/2020/jan/01/fashion-climate-sustainability-greta-thunberg-i-d-gucci-zero-emissions-carbon-neutral">was a feeling</a> that sustainability might be moving back up the agenda. A surge of consumer protests, led by Extinction Rebellion and Greta Thunberg, seemed to herald a public desire for change. To <a href="https://www.ecowatch.com/fast-fashion-is-the-second-dirtiest-industry-in-the-world-next-to-big--1882083445.html">raise awareness</a> that fashion is the second-worst polluter after oil, Extinction Rebellion <a href="https://www.vogue.com/slideshow/extinction-rebellion-london-fashion-week-climate-change-protests">held a funeral</a> during London Fashion Week 2019. It seemed possible that consumers might be galvanised to shop more sustainably – especially given the extreme weather conditions of 2019, and fears that there are <a href="https://www.independent.co.uk/environment/climate-change-un-report-greenhouse-gases-carbon-dioxide-methane-sea-level-rise-global-warming-a8646426.html">just ten years left</a> to halt the irreversible consequences of climate change. Then came the pandemic. With many high street shops forced to suspend trading, the whole industry has been in flux. Brands like Primark and Matalan have <a href="https://www.theguardian.com/fashion/2020/mar/27/put-earth-first-can-a-greener-fairer-fashion-industry-emerge-from-crisis">cancelled or suspended</a> orders in places like Bangladesh, causing some factories <a href="https://www.theguardian.com/global-development/2020/apr/02/fashion-brands-cancellations-of-24bn-orders-catastrophic-for-bangladesh">to close</a>. There may have been <a href="https://www.bbc.com/future/article/20200422-how-has-coronavirus-helped-the-environment">big environmental benefits</a> from the world at a standstill, but it will be little consolation to garment workers who are furloughed or jobless. Yet amidst <a href="https://www.mckinsey.com/industries/healthcare-systems-and-services/our-insights/beyond-coronavirus-the-path-to-the-next-normal">all this upheaval</a>, there is <a href="https://www.theguardian.com/fashion/2020/mar/27/put-earth-first-can-a-greener-fairer-fashion-industry-emerge-from-crisis">an opportunity</a> for the fashion industry – both to help these workers and more broadly to put sustainability at the heart of their business. The decisions by fashion retailers like <a href="https://www.theindustry.fashion/burberry-retools-factory-to-make-non-surgical-gowns-and-masks-and-funds-vaccine-research/">Burberry</a> and <a href="https://edition.cnn.com/style/article/fashion-industry-masks-protective-equipment-covid-19/index.html">Prada</a> to divert into making medical gowns and masks for healthcare workers are a good starting point. If companies can make positive changes to help manage coronavirus, they can also address fast fashion. If, for example, companies paid garment workers the <a href="https://labourbehindthelabel.org/our-work/faqs/#1441884831979-53ad6cf0-86251441886042060">living wage</a> for their part of the world, they could use it in their marketing to garner a competitive advantage. Paying a living wage <a href="https://thefableists.wordpress.com/2014/04/03/tailored-wages-new-report-investigates-clothing-brands-work-on-living-wages/">doesn’t significantly increase</a> the cost of garments. Take the example of a T-shirt with a retail price of £29, for which the worker receives 0.6% or 18p. If that was doubled to 36p, it would not increase the overall price by very much. Paying a living wage <a href="https://labourbehindthelabel.org/our-work/faqs/#1441884831979-53ad6cf0-86251441886042060">should enable workers</a> in developing countries to afford nutritious food, clean water, shelter, clothes, education, healthcare and transport, while leaving some left over. One fashion entrepreneur that has developed a different way of helping garment workers during the pandemic is Edinburgh-based Cally Russell. He set up the <a href="https://www.theguardian.com/fashion/2020/may/30/lost-stock-its-like-buying-your-future-self-a-present">Lost Stock initiative</a>, which sells the garments from orders cancelled by UK fashion retailers by purchasing garments directly from manufacturers in Bangladesh. <a href="https://loststock.com/pages/costs">A Lost Stock box</a> of clothes costs £39. Almost a third is donated to the Sajida Foundation, which is giving food and hygiene parcels to Bangladeshis struggling during the pandemic. For maximum transparency, Lost Stock also provides a price breakdown that outlines the costs to the manufacturer, the charity and the initiative itself. Cool to care Another tactic that fashion marketers could use is to encourage in consumers a similar cool-to-care ethos to that brought out by the pandemic – as seen with the UK’s weekly clapping for key workers, for example. Business in numerous sectors are already focusing their marketing message on supporting NHS workers to capitalise on this spirit of collective solidarity. Fashion marketers could channel people’s desire for self-gratification towards buying clothes that contribute to the social good. My <a href="https://www.emerald.com/insight/content/doi/10.1108/QMR-09-2019-0113/full/html">research illustrates</a> the discomfort consumers experience when aware of allegations of both garment-worker and environmental exploitation, so it should be possible for marketers to benefit from doing the reverse. <a href="https://www.toms.com/">TOMS (Tomorrow’s Shoes)</a> is an example of a fashion business with giving at the core of its strategy: for every pair of shoes sold, a pair is donated to a child in need. Since 2006, 100 million pairs of shoes have been donated, and TOMS <a href="https://www.toms.com/about-toms">has since branched</a> into areas like eyewear.Another example is <a href="https://snagtights.com/pages/our-philosophy#:%7E:text=Sustainable,first%20fully%20bio%2Ddegradable%20tights.">Snag Tights</a>, which is supporting NHS frontline workers with a free pair of tights for every order placed. The company markets its tights as vegan friendly and free of plastic packaging, and is trying to develop the world’s first fully bio-degradable tights. Swaps and seconds One other trend that should definitely be encouraged is initiatives that expand the lifecycle of fashion and textiles. <a href="https://www.stylus.com/hmzhcg">London Fashion Week hosted</a> a fashion swap shop in February for the first time. Similarly, the flagship Selfridges store on London’s Oxford Street <a href="https://www.retail-week.com/fashion/selfridges-opens-second-hand-clothing-boutique/7033360.article?authent=1">began selling</a> second-hand luxury fashion and high-end brands with resale site Vestiaire Collective in 2019. There has also <a href="https://www.theguardian.com/fashion/2018/dec/22/fashion-libraries-ethical-clothing-borrowing">been a rise</a> in fashion libraries that rent fashion garments and accessories, allowing consumers affordable access to higher quality and luxury items. Fashion retailers could move in this direction, while also supporting customers by hosting workshops for upcycling garments into something new. In sum, the fashion industry should take advantage of the pandemic pause and the current mood to show constructive leadership to the global economy. It should use its power to help change our relationship with clothing into something more equal and sustainable for the long term. Written by Elaine Ritch. Republished with permission of <a href="https://theconversation.com/fast-fashion-how-retailers-can-use-pandemic-to-change-our-terrible-relationship-with-clothes-140210">The Conversation.</a>

Beauty & Style

Archie turns one! Royal baby has grown up SO fast

Archie Harrison Mountbatten-Windsor, the son of Prince Harry and Meghan Markle, has celebrated his first birthday on May 6. It is hard to believe the love-struck Duke and Duchess of Sussex became parents to their first child together a year ago, but to celebrate their beautiful family we are looking back at some of little Archie’s most memorable moments. Archie was born on May 6, 2019 and in just one year the toddler has already achieved incredible milestones. To celebrate his birthday, the Duke and Duchess of Sussex released a video of the growing tot sitting on his mother's lap as she reads him a children's book. The clip was posted on behalf of Save The Children UK and seeks to help raise urgent funds for the organisation's coronavirus appeal. <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-permalink="https://www.instagram.com/tv/B_2A6IwBeM-/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" rel="noopener" href="https://www.instagram.com/tv/B_2A6IwBeM-/?utm_source=ig_embed&utm_campaign=loading" target="_blank">A post shared by Save The Children UK (@savechildrenuk)</a> on May 6, 2020 at 4:01am PDT </div> </blockquote> From the most intimate moments to his highly publicised royal debuts, here are some of his most adorable moments.

Art

6 countries with 6 curves: How nations that moved fast against COVID-19 avoided disaster

To understand the spread of COVID-19, the pandemic is more usefully viewed as a series of distinct local epidemics. The way the virus has spread in different countries, and even in particular states or regions within them, has been quite varied. A New Zealand <a href="https://www.tepunahamatatini.ac.nz/2020/04/22/effect-of-alert-level-4-measures-on-covid-19-transmission/">study</a> has mapped the coronavirus epidemic curve for 25 countries and modelled how the spread of the virus has changed in response to the various lockdown measures. The research, which is yet to be peer-reviewed, classifies each country’s public health response using New Zealand’s <a href="https://covid19.govt.nz/alert-system/covid-19-alert-system/">four-level alert system</a>. Levels 1 and 2 represent relatively relaxed controls, whereas levels 3 and 4 are stricter. By mapping the change in the effective reproduction number (Reff, an indicator of the actual spread of the virus in the community) against response measures, the research shows countries that implemented level 3 and 4 restrictions sooner had greater success in pushing Reff to below 1. An Reff of less than 1 means each infected person spreads the virus to less than one other person, on average. By keeping Reff below 1, the number of new infections will fall and the virus will ultimately disappear from the community. Italy Italy was relatively slow to respond to the epidemic, and experienced a high Reff for many weeks. This led to an explosion of cases which overwhelmed the health system, particularly in the country’s north. This was followed by some of the strictest public health control measures in Europe, which has finally seen the Reff fall to below 1. Unfortunately, the time lag has cost many lives. Italy’s death toll of over 27,000 serves as a warning of what can happen if the virus is allowed to spread unchecked, even if strict measures are brought in later. United Kingdom The UK’s initial response to COVID-19 was characterised by a series of missteps. The government prevaricated while it considered pursuing a controversial “herd immunity” strategy, before finally ordering an Italy-style lockdown to regain control over the virus’s transmission. As in Italy, the result was an initial surge in case numbers, a belatedly successful effort to bring Reff below 1, and a huge death toll of over 20,000 to date. New York, USA New York City, with its field hospital in Central Park resembling a scene from a disaster movie, is another testament to the power of uncontrolled virus spread to overwhelm the health system. Its Reff peaked at a staggeringly high value of 8, before the city slammed on the brakes and went into complete lockdown. It took a protracted battle to finally bring the Reff below 1. Perhaps more than any other city, New York will feel the economic shock of this epidemic for many years to come. Sweden Sweden has taken a markedly relaxed approach to its public health response. Barring a few minor restrictions, the country remains more or less open as usual, and the focus has been on individuals to take personal responsibility for controlling the virus through social distancing. This is understandably contentious, and the number of cases and deaths in Sweden are far higher than its neighbouring countries. But Reff indicates that the curve is flattening. Singapore Singapore is a lesson on why you can’t ever relax when it comes to coronavirus. It was hailed as an early success story in bringing the virus to heel, through extensive testing, effective contact tracing and strict quarantining, with no need for a full lockdown. But the virus has bounced back. Infection clusters originating among migrant workers has prompted tighter restrictions. The Reff currently sits at around 2, and Singapore still has a lot of work to do to bring it down. Individually, these graphs each tell their own story. Together, they have one clear message: places that moved quickly to implement strict interventions brought the coronavirus under control much more effectively, with less death and disease. And our final example, Singapore, adds an important coda: the situation can change rapidly, and there is no room for complacency. Written by Hassan Vally. Republished with permission of <a href="https://theconversation.com/6-countries-6-curves-how-nations-that-moved-fast-against-covid-19-avoided-disaster-137333">The Conversation.</a>

Travel Tips

Over 60

News

Shop

Catalogues

Travel

Health

Lifestyle

Finance

Entertainment

Property

Information

Keep up to date

Search

Fasting, eating earlier in the day or eating fewer meals – what works best for weight loss?

For type 2 diabetes, focusing on when you eat – not what – can help control blood sugar

Does intermittent fasting increase or decrease our risk of cancer?

Does intermittent fasting have benefits for our brain?

Does it matter what time of day I eat? And can intermittent fasting improve my health? Here’s what the science says

No, you can’t reverse ageing by injecting ‘young blood’ and fasting. But that doesn’t stop people trying

Is it true the faster you lose weight the quicker it comes back? Here’s what we know about slow and fast weight loss

Everything you’ve always wanted to know about Ramadan

"I can only do so much": we asked fast-fashion shoppers how ethical concerns shape their choices

As countries ranging from Indonesia to Mexico aim to attract digital nomads, locals say ‘not so fast’

Cathy Freeman's daughter following in her FAST footsteps

Fast fashion: why your online returns may end up in landfill – and what can be done about it

Time to remove vaccine mandates? Not so fast – it could have unintended consequences

Sydney to Newcastle fast rail makes sense. Making trains locally does not

How to solve a jigsaw puzzle fast

Princess Charlotte is growing up so fast!

Woman gets proposed to while fast asleep

Fast fashion: how retailers can use pandemic to change our terrible relationship with clothes

Archie turns one! Royal baby has grown up SO fast

6 countries with 6 curves: How nations that moved fast against COVID-19 avoided disaster