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Young couple sold almost everything to live on a cruise ship

<p>Two savvy US school teachers Monica Brzoska, 32, and Jorrell Conley, 36, have sold almost all of their possessions to live at sea.</p> <p>The couple fell in love with cruising after travelling to Mexico, Belize and Grand Cayman almost a decade ago.</p> <p>In 2023, after Monica's father fell ill, she was inspired to live the life she had always wanted. </p> <p>"Don’t wait for retirement to follow your dreams. Do it now," her mother had told her. </p> <p>That's when she and her husband made the life-changing decision. </p> <p>“Instead of coming back, why not keep booking consecutive cruises for as long as we could afford to?” Monica told <em>The Sun</em>. </p> <p>“It sounds mad, but the numbers made sense. Accommodation, food and entertainment would be included – we’d only need spending money.</p> <p>“And because we’d been on so many Carnival cruises, we’d earned access to some amazing offers.</p> <p>“If we chose the cheapest cabins, our savings from the pandemic would allow us to book eight months of cruising for $16,000 – some trips paid for in full, others with deposits.</p> <p>“We could then use the rent from our three-bedroom house in Memphis to make extra payments as needed. Many cruises start and end in the same ports, so we knew we’d be able to disembark and easily board our next ship, or otherwise fly to the port.”</p> <blockquote class="instagram-media" 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);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/DEQkivEJ0DS/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14"> <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> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </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;" href="https://www.instagram.com/p/DEQkivEJ0DS/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank" rel="noopener">A post shared by Monica Brzoska (@life_by_any_means)</a></p> </div> </blockquote> <p>The pair quit their jobs, sold most of their possessions and rented out their three-bedroom home in Memphis, and have been cruising for almost two years now. </p> <p>Since making the move, the couple have completed 36 consecutive cruises and visited almost 50 countries.</p> <p>“I instantly felt free,” she said. </p> <p>“People are amazed when they hear we live on ships, and I’m always happy to share the tricks we’ve learned to save money. We’ve won excursion tickets, jewellery and spa treatments in onboard raffles, while on land, we do our own tours, using local transport to explore," she said. </p> <p>However, she admitted that there are a few challenges, including missing family, but regardless "it really is a dream come true". </p> <p><em>Image: Instagram</em></p> <p> </p>

Retirement Life

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Kiwi tourist banned for life after diving into Trevi Fountain

<p>Three tourists from New Zealand have landed themselves in trouble after they were caught wading into the famous Trevi Fountain in central Rome. </p> <p>As they were being escorted away from the popular tourist attraction, one of them, a 30-year-old man wrestled free from the police and jumped into the fountain as authorities chased him, according to a spokesperson for Rome's Capitol Police.</p> <p>He managed to bypass the controlled area by climbing over the marble sculptures lining the fountain basin. </p> <p>"Alcohol was definitely involved," the spokesperson told <em>CNN</em>. </p> <p>The man was fined 500 euros ($832 AUD) and banned from visiting the iconic landmark for life. </p> <p>Each year, about a dozen tourists are fined for dipping things into the fountain, whether it is their toes or a water bottle, according to Roman police. </p> <p>Taking a dip in the fountain has been an aspiration for many tourists, who may have been inspired by Federico Fellini's 1960 film <em>La Dolce Vita</em>, where the main actress waded into the fountain in an evening gown. </p> <p>Other ill<span style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;">-behaved tourists have tried stealing some of </span> the 1.5 million euros worth of coins that are thrown into the water each year. The money, is collected daily and donated to a charity. </p> <p>In 2024, the city introduced a limit to the number of visitors allowed to be in front of the fountain, to 400 at a time, with the access area open from 9 am to 9 pm daily. </p> <p><em>Image: </em><em>vvoe / Shutterstock.com</em></p>

Travel Trouble

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

<div class="theconversation-article-body"><em><a href="https://theconversation.com/profiles/asit-kumar-mishra-1458839">Asit Kumar Mishra</a>, <a href="https://theconversation.com/institutions/university-college-cork-1321">University College Cork</a></em></p> <p>Each time you apply sunscreen to your face, you may inhale somewhere between <a href="https://www.mdpi.com/1660-4601/20/11/5944">10 to 30 milligrams of ethanol</a>, the type of alcohol used in alcoholic drinks. While the ethanol in sunscreen may not give you a buzz, it could make you think about what other chemicals you might be exposed to from personal care products.</p> <p>Products that are applied to the face, like sunscreen, can increase the inhalation of some chemicals by ten times or more than you would inhale from your <a href="https://pubmed.ncbi.nlm.nih.gov/34816489/">home air in the entire day</a>.</p> <p>The levels of ethanol in cosmetics and skincare products may be reasonably safe – although it can still dry out the skin, causing pain, redness and swelling, and <a href="https://www.gov.uk/government/publications/ethanol-properties-uses-and-incident-management/ethanol-general-information">irritate the eyes</a>, causing tears, burning and stinging – but personal care products such as shampoos, skin creams, deodorants, cosmetics and perfumes contain fragrances and other volatile organic compounds (VOCs), which can be inhaled, absorbed through skin or ingested and some are more toxic than others.</p> <p>Unfortunately, manufacturers of personal care products <a href="https://link.springer.com/article/10.1007/s11869-015-0327-6">do not have to disclose</a> every fragrance compound used. This is concerning when you consider the potential effects of toxic compounds that <a href="https://pubmed.ncbi.nlm.nih.gov/34816489/">have been detected</a> in the air from personal care products. For example, hair-smoothing products have released formaldehyde, a toxic chemical that can cause <a href="https://www.ncbi.nlm.nih.gov/books/NBK597627/">a range of symptoms</a> from dermatitis to low sperm count. Some perfumes and deodorants have generated monoterpenes, chemicals which <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8912113/#sec1-molecules-27-01716">can prove toxic</a> for some users.</p> <figure><iframe src="https://www.youtube.com/embed/cfloNXKeyX8?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p>Some of the VOCs found in personal care products <a href="https://pubmed.ncbi.nlm.nih.gov/36976159/">may trigger</a> skin irritation, headaches – and difficulty breathing, which can develop into an asthma attack in some users. The highest or peak concentration of these VOCs are likely to <a href="https://pubmed.ncbi.nlm.nih.gov/22406137/">occur within ten minutes</a> of application. But these concentrations may take up to <a href="https://pubmed.ncbi.nlm.nih.gov/34816489/">two hours to decrease to background levels</a>, depending on your home’s ventilation.</p> <h2>Natural doesn’t mean risk free</h2> <p>But even if the levels of <a href="https://pubmed.ncbi.nlm.nih.gov/20659630/">VOCs in personal care products</a> are kept <a href="https://pubmed.ncbi.nlm.nih.gov/22406137/">within safe limits</a>, they can still cause discomfort and a variety of health issues, including irritation of the eyes and airways, migraines and asthmatic reactions, in those who’re <a href="https://enveurope.springeropen.com/articles/10.1186/s12302-020-00311-y">fragrance sensitive</a>. In the UK, <a href="https://link.springer.com/article/10.1007/s11869-018-00655-8">27% of the population</a> self reports as fragrance sensitive.</p> <p>It makes sense then that some people attempt to avoid potentially toxic synthetic chemicals in cosmetics by opting for “natural” or “clean” personal care products. But, <a href="https://enveurope.springeropen.com/articles/10.1186/s12302-020-00311-y">natural does not mean safer</a>.</p> <p>For instance, essential oils are often used in “natural” personal care products as fragrance. Essential oils, though, are a source of terpenes, some of which can be <a href="https://www.lung.org/blog/essential-oils-harmful-or-helpful">toxic if absorbed, inhaled or swallowed</a>.</p> <p>Indoor concentration of terpenes are often at levels where you can smell them but not high enough to cause <a href="https://pubmed.ncbi.nlm.nih.gov/28126407/">eye or respiratory tract irritation</a>. However, the terpenes from essential oils can react with other chemicals, such as ozone from outdoor air, producing <a href="https://pubmed.ncbi.nlm.nih.gov/32162221/">byproducts like formaldehyde, a known carcinogen</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/22250748/">allergens</a>.</p> <h2>Beauty salon safety</h2> <p>Beauty salons can be particularly risky environments for exposure to VOCs. <a href="https://www.mdpi.com/1660-4601/19/7/4176">Studies have found</a> contaminants such as formaldehyde, ammonia and <a href="https://www.gov.uk/government/publications/toluene-properties-incident-management-and-toxicology/toluene-toxicological-overview">toluene</a>, a potentially harmful ingredient used in many personal care products, at high levels in salons, putting staff who work there at the highest risk.</p> <p>Formaldehyde levels in some salons have reached <a href="https://pubmed.ncbi.nlm.nih.gov/31321727/">above safety limits</a>. <a href="https://www.dcceew.gov.au/environment/protection/npi/substances/fact-sheets/methyl-methacrylate#tabs-2">Methyl methacrylate</a>, which can cause skin irritation, allergic reactions and potential <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3072694/">respiratory issues</a> has been <a href="https://pubmed.ncbi.nlm.nih.gov/30276513/">detected in the air of nail salons</a>.</p> <figure><iframe src="https://www.youtube.com/embed/ydRklqO01fE?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p>These contaminants are not necessarily limited to the places in a salon <a href="https://pubmed.ncbi.nlm.nih.gov/23765035/">where a certain product is being used</a>. Beauty salons with poor ventilation are likely to expose workers and customers to <a href="https://pubmed.ncbi.nlm.nih.gov/29494285/">much higher levels of contaminants</a>. Some of the components of personal care products are known, harmful contaminants and carcinogens.</p> <p>Regulations specifically related to ventilation in environments where large volumes of these products are used do reduce exposures. For instance, studies show that after ventilation regulations came into effect in Boston, US in 2011, the <a href="https://pubmed.ncbi.nlm.nih.gov/31622145/">air quality inside nail salons improved</a>.</p> <p>When visiting your nail salon or hair stylist, check with them about their ventilation system and other steps they are taking to reduce exposure to VOCs.</p> <p>To limit exposure to potential VOCs at home when using personal care products, try to open windows and use extractor fans in wet rooms. Be especially careful when applying products to the face or when using a high temperature application – <a href="https://occup-med.biomedcentral.com/articles/10.1186/s12995-018-0213-x">high temperatures can increase emissions</a>.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/248273/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/asit-kumar-mishra-1458839"><em>Asit Kumar Mishra</em></a><em>, Research Fellow in School of Public of Health, <a href="https://theconversation.com/institutions/university-college-cork-1321">University College Cork</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/from-sunscreen-to-essential-oils-why-some-personal-care-products-could-be-harmful-to-your-health-248273">original article</a>.</em></p> </div>

Body

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Centenarian shares the secrets to a long life

<p>A centenarian has share the few simple things she credits for her long life, just days after celebrating her 100th birthday. </p> <p>Sydney woman Betty Woodhams spent her milestone birthday doing one of her favourite things: buying for new plants from Bunnings. </p> <p>Woodhams was treated to a warm reception from staff as she perused the aisles snapping up new flowers for her small balcony garden. </p> <p>The mother-of-two told <a href="https://www.dailymail.co.uk/femail/article-14414941/I-just-turned-100-life-lessons-want-young-person-know-late-beauty-secret-Ive-sworn-years.html" target="_blank" rel="noopener"><em>Daily Mail Australia</em></a> that she credits her age and enduring happiness down to great friends, a balanced diet, no regrets and "always wearing a hat".</p> <p>"Try to stay happy, even when things may seem like they are getting the better of you," Betty told the publication.</p> <p>"There really is something good in everything. Relaxing with a glass of wine at dinner or enjoying the odd champagne or two with friends always helps too."</p> <p>Betty grew up in Parramatta before moving to Bondi when she married her late husband Ron in 1951.</p> <p>The couple then built their dream house in Tambourine Bay, Lane Cove, while Betty immersed herself in her career as a secretary in the TV and publishing industry.</p> <p>Betty always surrounds herself with good friends, stays socially active and never sweats the small stuff, as she said, "don't get stuck on the negative things".</p> <p>"It doesn't matter what your age is, there's always something you can do to stay active whether it's walking, gardening, swimming or even a day at the races," she says. </p> <p>"Age is just a number. We do all age but you choose to get old!"</p> <p>Betty also hopes to change the perception of "getting older" and insists there's nothing "boring" about it, as she said, "People assume that life gets boring and quiet. It will if you let it!"</p> <p>"Yes you do slow down but that doesn't mean you stop. You can still get out and enjoy yourself... just at a slower pace!"</p> <p><em>Image credits: Daily Mail Australia </em></p>

Caring

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Why physical affection can boost your health

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

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

<p><em><a href="https://theconversation.com/profiles/bomikazi-zeka-680577">Bomikazi Zeka</a>, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> and <a href="https://theconversation.com/profiles/jasmine-kinsman-1438670">Jasmine Kinsman</a>, <a href="https://theconversation.com/institutions/nelson-mandela-university-1946">Nelson Mandela University</a></em></p> <p>A host of countries have taken steps to reform the terms under which people can access their retirement benefits. South Africa is the most recent. In 2024 it <a href="https://theconversation.com/south-africa-has-changed-its-retirement-rules-to-help-boost-country-savings-how-it-will-work-233287">introduced changes</a> that allow access to some retirement savings while ensuring that most of the money is still preserved for later.</p> <p>Other countries that have changed the rules to allow members to dip into their savings before retirement include Australia, Chile, India and Portugal. Changes were introduced to ease the financial strain caused by COVID-19 pandemic lockdowns. People across the world are grappling with debt and the cost of living.</p> <p><a href="https://www.treasury.gov.za/comm_media/press/2024/2024%20Two-pot%20System%20Updated%20%20FAQ%20August%202024.pdf">Policymakers</a> have considered this an avenue that offers financially distressed fund members the flexibility to access their retirement funds while still supporting long-term retirement savings. Retirement funds are also often the only sizeable savings that fund members have.</p> <p>A recent report by South Africa’s <a href="https://www.discovery.co.za/portal/business/top-reasons-for-two-pot-withdrawal-requests">Discovery Corporate and Employee Benefits</a>, which represents 3,000 employers that provide pension and provident funds for just over one million employees, found that people aged between 35 and 45 made the most claims to access the savings component of their retirement.</p> <p>When asked what they used the funds for, 24% of members said their withdrawals were for financing home or car expenses. Another 21% of members were using their funds to pay off short-term debt. The majority of members who withdrew their retirement savings were low-income earners (earning up to R125,000 or US$7,000 a year). On the other hand, withdrawals were lowest among high-income earners (earning more than R1 million or US$56,000 a year).</p> <p>This data provides evidence that most low- to middle-income South African consumers are grappling with the trade-off between preserving their capital for retirement and meeting their monthly financial obligations.</p> <p>Given that everyone’s financial situation, goals and needs are different, it’s always best to speak to a financial advisor to assess whether using your retirement savings to pay off debt will be a sound move. But, as academics who have focused on financial planning, we offer three pointers to consider:</p> <ul> <li> <p>understand what you owe, to whom, and what it’s costing you</p> </li> <li> <p>plan beyond paying off debt</p> </li> <li> <p>weigh the pros and cons carefully.</p> </li> </ul> <h2>Know which debt to settle first</h2> <p>Debt with a high interest rate often takes longer to repay, because at the start of the loan repayment period, most of the repayments are going towards interest payments – not reducing the capital amount. If you use your retirement proceeds towards this, it could shorten the period that it would take to settle the loan and reduce the interest repayments, which are compounded according to the outstanding loan balance.</p> <p>Short-term loans, such as those with a repayment term of up to 18 months, tend to have higher interest rates. Unsecured debt, which is debt that is not tied to an asset, also attracts high interest rates because they have little to no collateral requirements. Collateral provides the lender with a guarantee of compensation in the event of default. When there is no collateral, the cost of debt becomes more expensive. Using your retirement proceeds towards settling these short-term loans can free up cash that can be used towards settling other debt and will improve your credit score.</p> <h2>Understanding borrowing behaviour</h2> <p>Using your retirement savings to settle debt should be a priority if you have a plan in place to ensure that your overall financial position will improve. Once the debt is cleared, consider how you can use your free cash in your favour. This could mean boosting your savings or acquiring assets and investments.</p> <p>But if retirement savings are being used to pay off debt while you accumulate more debt, this indicates on ongoing cycle of debt. For example, paying off the minimum amount due on a loan but also consuming the balance that becomes available on the same loan is a sign of poor borrowing behaviour. A more extreme example is taking on more debt to service existing debt.</p> <p>Without a change in borrowing behaviour, using your retirement savings to pay off debt will leave you worse off. You will have missed out on the opportunity to grow your retirement savings and you will have got into more debt.</p> <h2>Debt repayments vs retirement returns</h2> <p>When considering withdrawing from your retirement savings to pay down debt, it’s also important remember this will be at the expense of building your retirement nest egg. For instance, if a 35-year-old were to draw down R30,000 from their retirement fund, that same amount could have grown their retirement capital by over R200,000 by the time they reached 55 years old (assuming an investment return of 10%).</p> <p>Withdrawing your retirement savings on a frequent basis could also mean you may need to work longer and past your intended retirement age to compensate for the withdrawals. Or you may need to find ways to supplement your retirement savings through other investments, or consider reducing your standard of living at retirement.</p> <h2>Is this a sound move?</h2> <p>Remember, withdrawal from retirement savings is subject to tax.</p> <p>While retirement may seem far off when there are more pressing financial needs, using your savings to pay down debt has its advantages and drawbacks. Since withdrawals are being used to pay for expenses and service debt, it’s also important to reflect on borrowing behaviours that may need to be corrected. Otherwise, using retirement savings could become a financial crutch that could make your retirement income less secure.</p> <p>Settling debt using your retirement savings should be done after careful consideration and planning. If in doubt, speak to a financial advisor.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/244837/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/bomikazi-zeka-680577"><em>Bomikazi Zeka</em></a><em>, Associate Professor in Finance and Financial Planning, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> and <a href="https://theconversation.com/profiles/jasmine-kinsman-1438670">Jasmine Kinsman</a>, Senior Lecturer in Financial Planning and Certified Financial Planner, <a href="https://theconversation.com/institutions/nelson-mandela-university-1946">Nelson Mandela University</a></em></p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/should-you-use-your-retirement-savings-to-pay-off-debt-three-things-to-keep-in-mind-244837">original article</a>.</em></p>

Money & Banking

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

<p><em><a href="https://theconversation.com/profiles/gregory-moore-1779">Gregory Moore</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a></em></p> <p><a href="https://knowledge.aidr.org.au/resources/heatwave/">Heatwaves</a> are among the world’s <a href="https://wmo.int/topics/heatwave#:%7E:text=Impact,died%20from%20heat%2Drelated%20stress.">deadliest</a> weather hazards. Every year, vast numbers of people are <a href="https://www.sciencedirect.com/science/article/pii/S1462901114000999">killed by heat stress</a> and it can worsen health problems such as <a href="https://www.who.int/news-room/fact-sheets/detail/climate-change-heat-and-health">diabetes, asthma and heart disease</a>.</p> <p>Unfortunately, the bitumen roads, brick and concrete structures and roofing tiles in cities can absorb and retain vast amounts of heat, much of which is released after the sun has set. This creates what’s known as the <a href="https://www.climatechange.environment.nsw.gov.au/impacts-climate-change/built-environment/urban-heat">urban heat island effect</a>. In fact, temperatures can be <a href="https://www.climatechange.environment.nsw.gov.au/impacts-climate-change/built-environment/urban-heat#:%7E:text=and%20rural%20environments.-,In%20large%20cities%2C%20average%20temperatures%20can%20be%201%C2%B0C,parts%20experiencing%20even%20higher%20temperatures.">significantly higher in cities</a> than in <a href="https://greenly.earth/en-us/blog/ecology-news/6-key-things-to-know-about-urban-heat-islands">surrounding or rural areas</a>.</p> <p>Trees and greenspace can <a href="https://wwf.org.au/blogs/trees-lower-temperatures-in-a-sydney-street-by-20-degrees/">drive down urban temperatures</a> – but they must be able to draw water from the soil to achieve these massive cooling effects.</p> <p>In other words, it can sometimes be helpful to water your trees during a heatwave.</p> <h2>How trees keep us cool (and no, it’s not just about shade)</h2> <p>Trees reduce urban temperatures in two significant ways. One is by the shade they provides and the other is through their cooling effect – and no, they’re not the same thing.</p> <p>Water is taken up via a plant’s roots, moves through the stems or trunks and is then misted into the air from the leaves through little holes called stomata. This is called transpiration, and it helps cool the air around leaves.</p> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=1000&amp;fit=clip"><img src="https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=615&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=615&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=615&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=772&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=772&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=772&amp;fit=crop&amp;dpr=3 2262w" alt="A diagram shows how transpiration happens." /></a><figcaption><span class="caption">Transpiration helps cools the air around a plant’s leaves.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-vector/transpiration-stages-plants-roots-absorb-water-1856372440">grayjay/Shutterstock</a></span></figcaption></figure> <p>Water can also evaporate from soil and other surfaces. The combined loss of water from plants and soil is called evapotranspiration.</p> <p>The cooling effects of evapotranspiration vary but are up to <a href="https://www.sciencedirect.com/science/article/pii/S2095311913605432#:%7E:text=Our%20literature%20review%20suggests%20that,ways%20of%20reducing%20urban%20temperatures">4°C</a>, depending on other environmental factors.</p> <h2>Watering your trees</h2> <p>If heatwaves occur in generally hot, dry weather, then trees will provide shade – but some may struggle with transpiration if the soil is too dry.</p> <p>This can reduce the cooling effect of trees. Keeping soil moist and plants irrigated, however, can change that.</p> <p>The best time to irrigate is early in the morning, as the water is less likely to evaporate quickly before transpiration can occur.</p> <p>You don’t need to do a deep water; most absorbing roots are close to the <a href="https://theconversation.com/here-are-5-practical-ways-trees-can-help-us-survive-climate-change-129753">surface</a>, so a bit of brief irrigation will often do the trick. You could also recycle water from your shower. Using mulch helps trap the water in the soil, giving the roots time to absorb it before it evaporates.</p> <p>All transpiring plants have a cooling effect on the air surrounding them, so you might wonder if trees have anything special to offer in terms of the urban heat island effect and heatwaves.</p> <p>Their great size means that they provide much larger areas of shade than other plants and if they are transpiring then there are greater cooling effects.</p> <p>The surface area of tree leaves, which is crucial to the evaporative cooling that takes place on their surfaces, is also much greater than many other plants.</p> <p>Another advantage is that trees can be very long lived. They <a href="https://www.epa.gov/heatislands/using-trees-and-vegetation-reduce-heat-islands">provide shade, cooling and other benefits</a> over a very long time and at relatively low cost.</p> <h2>Not all trees</h2> <p>All that said, I don’t want to overstate the role of urban trees in heatwaves when soils are dry.</p> <p>Some trees cease transpiring early as soils dry, but <a href="https://auf.isa-arbor.com/content/39/3/109">others will persist</a> until they wilt.</p> <p>Careful tree selection can help <a href="https://treenet.org/resource/it-isnt-rocket-science-street-trees-can-make-a-difference-in-climate-change/">maximise the cooling effects</a> of the urban forest. Trees that suit the local soil and can cope with some drying while maintaining transpiration can provide greater cooling</p> <p>And, of course, it is important to follow any <a href="https://www.water.vic.gov.au/for-households/water-restrictions-and-rules/permanent-water-saving-rules">water restriction</a> <a href="https://www.nsw.gov.au/environment-land-and-water/drought/water-restrictions">rules</a> or <a href="https://www.sydneywater.com.au/water-the-environment/what-we-are-doing/water-wise-guidelines.html">guidelines</a> that may be operating in your area at the time.</p> <h2>Trees keep us cool</h2> <p>Despite the clear benefits trees can provide in curbing heat, tree numbers and canopy cover are declining annually in many Australian cities and towns.</p> <p>Housing development still occurs without proper consideration of how trees and greenspace improve residents’ quality of life.</p> <p>It is not an either/or argument. With proper planning, <a href="https://theconversation.com/adelaide-is-losing-75-000-trees-a-year-tree-removal-laws-must-be-tightened-if-we-want-our-cities-to-be-liveable-and-green-216990">you can have both</a> new housing and good tree canopy cover.</p> <p>We should also be cautious of <a href="https://au.news.yahoo.com/trees-butchered-by-power-company-highlight-common-problem-its-sad-012952515.html?guccounter=1">over-pruning</a> urban trees.</p> <p>Trees cannot eliminate the effects of a heatwave but can mitigate some of them.</p> <p>Anything that we can do to mitigate the urban heat island effect and keep our cities and towns cooler will reduce heat-related illness and associated medical costs.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/246486/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/gregory-moore-1779">Gregory Moore</a>, Senior Research Associate, School of Agriculture, Food and Ecosystem Sciences, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/to-keep-your-cool-in-a-heatwave-it-may-help-to-water-your-trees-246486">original article</a>.</em></p>

Home & Garden

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

<p><em><a href="https://theconversation.com/profiles/bryn-beeder-2260643">Bryn Beeder</a>, <a href="https://theconversation.com/institutions/miami-university-1934">Miami University</a></em></p> <p>For generations, <a href="https://performancepartner.gatorade.com/products">Gatorade</a> and similar electrolyte beverages have been helpful tools for athletes seeking a competitive edge.</p> <p>In 1965, <a href="https://explore.research.ufl.edu/historical-markers/gatorades-birthplace/">Dr. Robert Cade and a team of scientists</a> at the University of Florida College of Medicine created Gatorade to help their football players combat heat exhaustion and muscle cramps during long practices in extreme temperatures.</p> <p>The drink’s winning formula of water, sodium, potassium and sugar works effectively with the human body to keep users hydrated, refueling them with energy and optimizing muscle function.</p> <p>While I don’t work for or receive funding from Gatorade, <a href="https://miamioh.edu/profiles/ehs/bryn-beeder.html">as a registered dietitian and nutrition instructor</a>, I’ve watched how specific electrolyte beverages can be handpicked to boost hydration in hospitalized patients, student athletes and even myself.</p> <p>And while Gatorade was one of the first electrolyte beverages heavily marketed to consumers, its ingredient combination has paved the way for the creation of even more sport and electrolyte beverages on the grocery store shelves today. If you’re looking to gain a specific nutritional edge from a sports drink, you can seek out a registered dietitian for an individualized plan. Otherwise, if you’ve ever wondered what makes these colorful beverages a nutrition attraction, here’s a closer look at some key ingredients.</p> <h2>The importance of hydration</h2> <p>Whether people are athletes or not, the human body is constantly losing water through normal human functions such as sweating, urinating and even breathing. When water is lost, the body also excretes key electrolytes such as <a href="https://www.cdc.gov/salt/sodium-potassium-health/index.html">potassium and sodium</a>. These electrolytes are crucial for everything from heart function to muscle contractions.</p> <p><a href="https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes">Electrolytes</a> get their “electro” name from having an electrical charge when dissolved in water. This charge allows them to work throughout the body in chemical reactions that maintain normal brain functioning, balance fluids inside and outside of body cells and even balance how acidic or alkaline your blood is.</p> <figure><iframe src="https://www.youtube.com/embed/l3VWb0mUS7Y?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption><span class="caption">Electrolytes can help you rehydrate after a workout by balancing fluids in our cells.</span></figcaption></figure> <p>Major stress on the body can accelerate the <a href="https://my.clevelandclinic.org/health/diseases/9013-dehydration">dehydration process</a> – whether it’s intentional, like running a 5K, or unintentional, like getting a nasty stomach bug. If left unchecked, dehydration can cause more serious complications, such as fainting and irregular heartbeats.</p> <p>To prevent these complications, you need to replenish the fluids and electrolytes you’re losing. Stressful scenarios such as exercise and sickness are a perfect time to consider an electrolyte replacement drink.</p> <h2>A closer look at Gatorade’s ingredients</h2> <p>Water, the main ingredient in most sports drinks, <a href="https://www.eatright.org/health/essential-nutrients/water/how-much-water-do-you-need">hydrates you</a>. The human body is made up of <a href="https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body">approximately 60% water</a>, so to stay hydrated, it is important to listen to your body and drink water regularly. When the body’s water volume is decreased, it sends thirst signals to the brain.</p> <p>However, these signals often lag behind your hydration status. So, once you feel thirsty, your body is likely already slightly dehydrated. For a more accurate hydration assessment, check the <a href="https://health.clevelandclinic.org/what-urine-color-means">color of your urine</a>. Darker yellow or golden urine? Grab some water. Pale yellow or clear urine? Keep up the good hydration.</p> <p><a href="https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes">Sodium, another ingredient in Gatorade, attracts water</a>. When you are dehydrated, the body’s blood is more concentrated because less water is circulating overall.</p> <p>When you have a lower blood volume, your blood vessels don’t expand as much as they normally would – ultimately lowering blood pressure. If blood pressure drops too quickly due to dehydration, you might feel dizziness, lightheadedness, nausea or weakness.</p> <p>The good news is that sodium actively pulls water into the bloodstream. So during an intense workout or while dealing with a dehydrating illness, consuming a salty snack or sports beverage can help.</p> <p><a href="https://health.clevelandclinic.org/potassium">The potassium in Gatorade regulates muscle contractions</a>. This electrolyte is especially critical for regulating your heartbeat, and it also aids in normal skeletal muscle contractions. If the body lacks enough potassium, painful muscle cramps or dizziness can disrupt your workout or day.</p> <p><a href="https://my.clevelandclinic.org/health/articles/15416-carbohydrates">Sugar provides quick energy</a> and nutrient absorption power. A traditional Gatorade beverage contains glucose and dextrose, which are both known as simple sugars. A simple sugar is one that the body can quickly digest and absorb, with the goal of quickly increasing blood sugar.</p> <p>Strenuous aerobic exercise or strength training for longer than 60 minutes, performing activities in very hot or humid climates, or the physical strain of an unwelcome illness can all rev the body’s metabolism and quickly deplete <a href="https://medlineplus.gov/bloodglucose.html">blood glucose</a>. When glucose levels drop, you may experience fatigue, weakness, lightheadedness, nausea or difficulty concentrating.</p> <p>The nutrient combination found in Gatorade was designed with athletes in mind, but it is also sometimes discussed as a remedy to consider during an unpleasant bout of gastrointestinal illness. <a href="https://my.clevelandclinic.org/health/diseases/4108-diarrhea">Diarrhea</a> and <a href="https://my.clevelandclinic.org/health/symptoms/8106-nausea--vomiting">vomiting</a> are easy routes for electrolytes such as sodium and potassium to escape.</p> <p>Energy drinks’ combination of simple sugars, water and electrolytes may be one strategy to maintain hydration during a time when food and fluids are difficult to stomach.</p> <p>However, be cautious – many traditional sports drinks have a high sugar content aimed at refueling lost energy during a workout. When that same sugar content is introduced to an upset gastrointestinal tract, it can pull in extra water, leading to more diarrhea. If you find yourself in this situation, here are some other options to consider.</p> <p>Opt for a lower-sugar electrolyte beverage. Beverages to consider include Pedialyte or even a broth-based soup. Both will hydrate with minimal added sugar content.</p> <p>The human body is incredibly efficient at managing nutrients in the blood. In most cases, balanced meals and water consumption are enough to meet your daily nutrient needs. During intense physical exercise or an unexpected illness, however, the body may struggle to maintain its usual balance.</p> <p>If you notice unusual symptoms such as dizziness, fatigue or persistent thirst, your body will need attention. In specific cases of dehydration from exercise or illness, a sports drink like Gatorade can be a simple tool to help you bounce back to your best self.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/243763/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/bryn-beeder-2260643">Bryn Beeder</a>, Visiting Instructor in Kinesiology, Nutrition, and Health, <a href="https://theconversation.com/institutions/miami-university-1934">Miami University</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/electrolyte-beverages-can-help-your-body-stay-balanced-but-may-worsen-symptoms-if-youre-sick-243763">original article</a>.</em></p>

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

<p><em><a href="https://theconversation.com/profiles/lynn-nazareth-1650578">Lynn Nazareth</a>, <a href="https://theconversation.com/institutions/csiro-1035">CSIRO</a></em></p> <p>Would you give up your sense of smell to keep your hair? What about your phone?</p> <p>A <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8946147/">2022 US study</a> compared smell to other senses (sight and hearing) and personally prized commodities (including money, a pet or hair) to see what people valued more.</p> <p>The researchers found smell was viewed as much less important than sight and hearing, and valued less than many commodities. For example, half the women surveyed said they’d choose to keep their hair over sense of smell.</p> <p>Smell often goes under the radar as one of the least valued senses. But it is one of the <a href="https://royalsocietypublishing.org/doi/10.1098/rsob.200330">first sensory systems vertebrates developed</a> and is linked to your mental health, memory and more.</p> <p>Here are five fascinating facts about your olfactory system.</p> <h2>1. Smell is linked to memory and emotion</h2> <p>Why can the waft of fresh baking trigger joyful childhood memories? And why might a certain perfume jolt you back to a painful breakup?</p> <p>Smell is directly linked to both your memory and emotions. This connection was first established by American psychologist <a href="https://www.jstor.org/stable/16002">Donald Laird in 1935</a> (although French novelist <a href="https://www.penguin.co.uk/articles/2020/07/more-than-cake-unravelling-the-mysteries-of-proust-s-madeleine">Marcel Proust had already made it famous</a> in his reverie about the scent of madeleines baking.)</p> <p>Odours are first captured by special olfactory nerve cells inside your nose. These cells extend upwards from the roof of your nose towards the smell-processing centre of your brain, called the <a href="https://www.ncbi.nlm.nih.gov/books/NBK55972/">olfactory bulb</a>.</p> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=1000&amp;fit=clip"><img src="https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=592&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=592&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=592&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=744&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=744&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=744&amp;fit=crop&amp;dpr=3 2262w" alt="Diagram showing odour particles travelling through the nose into the brain." /></a><figcaption><span class="caption">Smells are first detected by nerve cells in the nose.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-illustration/sense-smell-detailed-illustration-olactory-region-1832630776">Axel_Kock/Shutterstock</a></span></figcaption></figure> <p>From the olfactory bulb they form direct connection with the brain’s <a href="https://my.clevelandclinic.org/health/body/limbic-system">limbic system</a>. This includes the <a href="https://www.sciencedirect.com/science/article/pii/S1879729610001237">amygdala</a>, where emotions are generated, and the <a href="https://academic.oup.com/brain/article/133/9/2509/357465">hippocampus</a>, where memories are created.</p> <p>Other senses – such as sight and hearing – aren’t directly connected to the lymbic system.</p> <p>One <a href="https://www.sciencedirect.com/science/article/pii/S0028393203002161">2004 study</a> used functional magnetic resonance imaging to demonstrate odours trigger a much stronger emotional and memory response in the brain than a visual cue.</p> <h2>2. Your sense of smell constantly regenerates</h2> <p>You can lose your ability to smell due to injury or infection – for example during and after a COVID infection. This is known as <a href="https://link.springer.com/article/10.1007/s00441-020-03381-9">olfactory dysfunction</a>. In most cases it’s temporary, returning to normal within a few weeks.</p> <p>This is because every few months <a href="https://www.nature.com/articles/s41593-020-0587-9">your olfactory nerve cells die and are replaced</a> by new cells.</p> <p>We’re not entirely sure how this occurs, but it likely involves your nose’s <a href="https://www.cell.com/heliyon/fulltext/S2405-8440(24)05979-6">stem cells</a>, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2387238/#:%7E:text=When%20the%20olfactory%20nerves%20and,reestablish%20connections%20with%20the%20bulb">the olfactory bulb</a> and <a href="https://onlinelibrary.wiley.com/doi/10.1002/cne.23694">other cells</a> in the olfactory nerves.</p> <p>Other areas of your nervous system – including your brain and spinal cord – cannot regenerate and repair after an injury.</p> <p>Constant regeneration may be a protective mechanism, as the olfactory nerves are vulnerable to damage caused by the external environment, including toxins (such as cigarette smoke), chemicals and pathogens (<a href="https://academic.oup.com/jid/article/210/3/419/2908527">such as the flu virus</a>).</p> <p>But following a COVID infection some people might continue to experience a loss of smell. Studies suggest <a href="https://www.sciencedirect.com/science/article/pii/S0092867421012824?via%3Dihub">the virus</a> and a <a href="https://www.science.org/doi/10.1126/scitranslmed.add0484">long-term immune response</a> damages the cells that allow the olfactory system to regenerate.</p> <h2>3. Smell is linked to mental health</h2> <p>Around <a href="https://journals.sagepub.com/doi/full/10.1177/1945892420946254">5% of the global population</a> suffer from anosmia – total loss of smell. An estimated 15-20% suffer partial loss, known as hyposmia.</p> <p>Given smell loss is often a primary and long-term symptom of COVID, these <a href="https://www.nature.com/articles/s41598-024-53919-y">numbers are likely to be higher</a> since the pandemic.</p> <p>Yet in Australia, the prevalence of olfactory dysfunction <a href="https://www1.racgp.org.au/ajgp/2021/september/an-approach-to-olfactory-impairments">remains surprisingly understudied</a>.</p> <p>Losing your sense of smell <a href="https://academic.oup.com/chemse/article/doi/10.1093/chemse/bjab037/6342176">is shown to impact your personal and social relationships</a>. For example, it can mean you miss out on shared eating experiences, or cause changes in sexual desire and behaviour.</p> <p>In older people, declining ability to smell is associated with a <a href="https://academic.oup.com/biomedgerontology/article/79/1/glad139/7207364?login=true">higher risk of depression</a> and <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0107541">even death</a>, although we still don’t know why.</p> <h2>4. Loss of smell can help identify neurodegenerative diseases</h2> <p>Partial or full loss of smell is <a href="https://www.sciencedirect.com/science/article/pii/S1474442217301230?via%3Dihub">often an early indicator for a range of neurodegenerative diseases</a>, including Alzheimer’s and Parkinson’s diseases.</p> <p>Patients <a href="https://www.neurology.org/doi/abs/10.1212/wnl.0000000000001265">frequently report losing their sense of smell</a> years before any symptoms show in body or brain function. However many people are not <a href="https://onlinelibrary.wiley.com/doi/10.1002/9781118971758.ch18">aware they are losing their sense of smell</a>.</p> <p>There are ways you can determine if you have smell loss and to what extent. You may be able to visit a formal <a href="https://www.epworth.org.au/our-services/rehabilitation/brain-injury-and-neurological-disorders/olfactory-impairment-clinic#:%7E:text=Epworth%20is%20the%20first%20rehabilitation,and%20associated%20changes%20in%20taste.">smell testing centre</a> or do a <a href="https://esurvey.uniklinikum-dresden.de/pub/index.php/678693">self-test</a> at home, which assesses your ability to identify household items like coffee, wine or soap.</p> <h2>5. You can train your nose back into smelling</h2> <p>“Smell training” is emerging as a <a href="https://link.springer.com/article/10.1007/s00405-024-08733-7">promising experimental treatment option</a> for olfactory dysfunction. For people experiencing smell loss after COVID, it’s been show to <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9309586/">improve the ability to detect and differentiate odours</a>.</p> <p>Smell training (or “olfactory training”) was first tested in 2009 in a <a href="https://onlinelibrary.wiley.com/doi/10.1002/lary.20101">German psychology study</a>. It involves sniffing robust odours — such as floral, citrus, aromatic or fruity scents — at least twice a day for 10—20 seconds at a time, usually over a 3—6 month period.</p> <p>Participants are asked to focus on the memory of the smell while sniffing and recall information about the odour and its intensity. This is <a href="https://jamanetwork.com/journals/jamaotolaryngology/fullarticle/2782042">believed to help reorganise the nerve connections</a> in the brain, although the exact mechanism behind it is unclear.</p> <p>Some studies recommend using a <a href="https://onlinelibrary.wiley.com/doi/10.1002/lary.20101">single set of scents</a>, while others recommend <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/lary.25245">switching to a new set of odours</a> after a certain amount of time. However <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/lary.26985">both methods show significant improvement</a> in smelling.</p> <p>This training has also been shown to alleviate depressive symptoms and improve cognitive decline both in <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/gps.4725">older adults</a> and those suffering from <a href="https://pubmed.ncbi.nlm.nih.gov/34749425/">dementia</a>.</p> <p>Just like physiotherapy after a physical injury, olfactory training is thought to act like <a href="https://www.sciencedirect.com/science/article/pii/S0149763422003426#sec0005">rehabilitation for your sense of smell</a>. It retrains the nerves in your nose and the connections it forms within the brain, allowing you to correctly detect, process and interpret odours.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/245366/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/lynn-nazareth-1650578">Lynn Nazareth</a>, Research Scientist in Olfactory Biology, <a href="https://theconversation.com/institutions/csiro-1035">CSIRO</a></em></p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/you-can-train-your-nose-and-4-other-surprising-facts-about-your-sense-of-smell-245366">original article</a>.</em></p>

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Deborra-Lee Furness shares life update after divorce

<p>Deborra-Lee Furness has broken her silence for the first time since photos emerged of Hugh Jackman's new <a href="https://oversixty.com.au/lifestyle/relationships/deborra-lee-furness-reacts-to-hugh-jackman-s-new-relationship" target="_blank" rel="noopener">relationship</a> with his co-star Sutton Foster. </p> <p>Furness revealed that she feels as though she is now in “chapter three” of her life following her shock split from Jackman in 2023. </p> <p>Speaking about focusing on her career over her love life, she told the <em>Herald Sun</em>, “I’ve had a few offers for films back here so I’m still reading some scripts so if there’s something that’s great.”</p> <p>She went on to share that she’ll be taking more time for herself now she’s single and able to focus on herself first. </p> <p>“I’ve got some projects in New York. I’m in my chapter three. I’m a creative, I love being creative in a variety of areas and I think I’ll be doing more travelling.”</p> <p>This is the first time she has spoken publicly since her ex-husband debuted his new relationship, although a source allegedly close to Furness said she felt "a sense of relief" when Jackman and Foster's relationship was announced. </p> <p>The source told the <em>Daily Mail</em>, “She has been plagued with suspicions. She was told it wasn’t true, and that they were nothing more than close friends who worked together. But something in her heart told her that this was not true."</p> <p>“She trusted her intuition and her intuition was right. She finally feels at ease after getting confirmation that her fears and suspicions were warranted. She can now fully close this chapter and move on.”</p> <p>Jackman and Furness announced their separation after 27 years of marriage in September 2023.</p> <p>The former couple have two adult children, Oscar, 24, and Ava, 19.</p> <p><em>Image credits: Matt Baron/Shutterstock Editorial </em></p>

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

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

Retirement Life

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

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

Family & Pets

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From securing pets to building ‘insect hotels’ – here are 7 ways to attract birds to your garden

<p><em><a href="https://theconversation.com/profiles/rochelle-steven-22148">Rochelle Steven</a>, <a href="https://theconversation.com/institutions/murdoch-university-746">Murdoch University</a> and <a href="https://theconversation.com/profiles/david-newsome-117672">David Newsome</a>, <a href="https://theconversation.com/institutions/murdoch-university-746">Murdoch University</a></em></p> <p>Home gardens can provide vital habitat for Australian birds. But there’s more to it than just planting certain types of shrubs and flowering trees.</p> <p>After decades of encouragement to include native plants in home gardens, urban environments have come to <a href="https://www.sciencedirect.com/science/article/pii/S2351989423003700">favour certain species</a> and <a href="https://doi.org/10.1111/j.1442-9993.2006.01584.x">neglect others</a> including some of our most loved birds, such as fairy-wrens.</p> <p>Birds that thrive on nectar such as honeyeaters, and bossy birds with bold personalities such as noisy miners, some parrots and magpies, tend to dominate the scene. But it doesn’t have to be this way.</p> <p>We wanted to explore how urban gardens can best support a wider range of Australian birds. <a href="https://link.springer.com/article/10.1007/s10531-025-03011-2">Our new review</a> of research on this topic revealed seven key considerations. These fall into two themes: reducing threats and improving habitat.</p> <p>We found there’s no point doing just the good things (such as plantings) if we don’t stop doing the bad things (such as killing insects, poisoning owls and letting cats hunt). It’s like trying to fill a bucket with a hole in it.</p> <p>So let’s acknowledge the complexity of nature and take a broader approach to attracting birds to our gardens, by ticking off the items on this shopping list.</p> <h2>1. Secure pets</h2> <p>Domestic cats kill <a href="https://www.publish.csiro.au/wr/pdf/WR19174">millions of Australian birds every year</a>. So no matter how innocent your cat looks, it remains a highly evolved predator.</p> <p>The only guaranteed way to protect birds and other wildlife from cats is to keep them contained inside or in purpose-built enclosures, 24 hours a day. You can find out about building your own cat enclosure from <a href="https://agriculture.vic.gov.au/livestock-and-animals/animal-welfare-victoria/cats/enclosures-and-fencing/building-a-cat-enclosure-attached-to-an-existing-structure">government</a> and <a href="https://catiospaces.com/catios-cat-enclosures/cat-behavior-enrichment/build-diy-catio-plan-for-your-cat/">retail</a> experts online.</p> <p>Dogs can also stop birds taking up residence in your garden. The mere <a href="https://doi.org/10.1016/j.landurbplan.2013.10.005">presence of a dog can deter some birds</a>. Keeping dogs contained at night can reduce the level of disturbance to nocturnal birds. But if you really want to attract birds to your garden, you may choose to keep your dog inside more.</p> <h2>2. Avoid using insecticides and outside lights</h2> <p>Many flying and ground-dwelling insects are <a href="https://doi.org/10.1073/pnas.2002549117">in decline</a>. This is bad news for many birds including fairy-wrens, willie wagtails, fantails and robins who rely almost entirely on insects for food. But we can avoid using insecticides or any other form of lethal control such as bug zappers in our own gardens.</p> <p>Ideally, accept insects as a natural part of your garden. Don’t try to deter them, unless they pose a risk to public safety, such as swarming European honeybees or hordes of European wasps. You can also consider favouring native plants that naturally are resisitant to unwanted insect attack.</p> <p>Excess artificial light is also taking a toll on insects. Consider whether you really need to leave that outdoor light on all night. Review your existing outdoor lighting using the <a href="https://darksky.org/resources/guides-and-how-tos/lighting-principles/">five principles for responsible outdoor lighting</a>, ensuring all artificial light is useful, targeted, low-level, controlled and warm-coloured.</p> <h2>3. Stop poisoning raptors</h2> <p>The use of rat poison, especially those labelled as “fast action”, is <a href="https://theconversation.com/rat-poison-is-killing-our-beloved-native-owls-and-tawny-frogmouths-and-thats-the-tip-of-the-iceberg-212184">killing native owls</a> and other <a href="https://doi.org/10.1016/j.scitotenv.2021.147673">birds of prey</a> at an alarming rate due to <a href="https://doi.org/10.1016/j.scitotenv.2018.06.207">secondary poisoning</a>. In other words, raptors are dying after eating rats and mice that have taken the bait.</p> <p>Many countries have regulated the sale and use of these products for this reason, but Australia is lagging behind. So if you “give a hoot” about our owls, <a href="https://kb.rspca.org.au/knowledge-base/what-is-the-most-humane-way-to-kill-pest-rats-and-mice/">switch to snap traps</a>. There are also various other effective, humane and efficient <a href="https://theconversation.com/how-to-control-invasive-rats-and-mice-at-home-without-harming-native-wildlife-180792">options</a> available, including removing unwanted fruit from the ground, keeping sheds tidy, and securing compost bins to keep rodents under control.</p> <h2>4. Prevent window strikes</h2> <p>Birds can fly into windows when they’re unable to differentiate between the glass and the surrounding environment. Strikes may be lethal upon impact or result in injury. A stunned bird is also more vulnerable to predators.</p> <p>In Australia, bird lovers can <a href="https://birdlife.org.au/preventing-bird-strike/#:%7E:text=Why%20do%20birds%20collide%20with,help%20solve%20this%20problem%20too.">reduce the risk</a> by using <a href="https://store.birdlife.org.au/product/anti-collision-bird-stickers/">decals</a> which are decorative stickers intended <a href="https://www.sureguard.com.au/page/birds-eye-view-window-strike-deflector">for windows</a>. Screens, hanging plants or mobiles can also be placed in front of windows to help the birds avoid collisions.</p> <h2>5. Create an inclusive garden</h2> <p>The diversity in Australian birds extends to their diets. Beyond honeyeaters, the nation is home to huge numbers of insectivores, carnivores, seed-eaters and fruit peckers.</p> <p>Australian gardens typically have plenty of bottlebrush and grevilleas, which <a href="https://doi.org/10.1016/j.biocon.2004.06.004">stacks the deck in the bold honeyeaters’ favour</a>. So when buying new garden plants, try catering for a wider variety of bird species.</p> <p>Choose dense shrubs with small white, yellow or blue flowers to attract insects. These bushy plants also make excellent habitat for small birds. Retaining trees ensures our larger birds have nesting sites too.</p> <p>If you get the garden design right, with a variety of plants to suit all tastes, there is <a href="https://birdlife.org.au/a-guide-to-feeding-wild-birds-in-australia/?srsltid=AfmBOooHbf9Du1CarsSg044tVUVFxfBdopOwrOmELrQWcCSdwfKv432v">no need to feed the birds</a>.</p> <h2>6. Encourage insects</h2> <p><a href="https://www.abc.net.au/news/2024-11-09/blue-banded-bee-australian-insect-of-the-year-inaugral-vote/104572938">Native bees</a> and flies play a crucial role in ecosystems, both as pollinators and food for birds.</p> <p>You can provide insects with nesting habitat in the form of insect “hotels”, food (namely flowers and other insects) and safety from pesticides. These <a href="https://doi.org/10.1016/j.biocon.2015.05.003">small gestures can make a huge difference</a>.</p> <h2>7. Water the birds too</h2> <p>With the <a href="https://climatekids.nasa.gov/heat-islands/">urban heat island</a> effect and growing frequency of extreme heat waves, birds are in need of reliable sources of fresh water. Offer this <a href="https://link.springer.com/article/10.1007/s11252-024-01530-4">crucial resource</a> in a water feature such as a bird bath or pond.</p> <h2>Whole neighbourhoods for birds</h2> <p>Your garden has never been more important for birds. Doing your bit in your own backyard can make a visible difference – you will see the birds for yourself. But true conservation gains can only be made when people work together at a larger scale.</p> <p>Why not start a conversation with your neighbour about attracting birds to your garden? Creating one garden for birds is great, but when we start talking about whole neighbourhoods for birds, that’s magic!<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/247561/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/rochelle-steven-22148"><em>Rochelle Steven</em></a><em>, Lecturer in Environmental Management, <a href="https://theconversation.com/institutions/murdoch-university-746">Murdoch University</a> and <a href="https://theconversation.com/profiles/david-newsome-117672">David Newsome</a>, Assoc. Professor of Environmental Science, <a href="https://theconversation.com/institutions/murdoch-university-746">Murdoch University</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/from-securing-pets-to-building-insect-hotels-here-are-7-ways-to-attract-birds-to-your-garden-247561">original article</a>.</em></p>

Home & Garden

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Readers response: What is something that has drastically improved your mental health?

<p>We asked our readers to share their daily rituals that make all the difference to their mental health. Here's what they said. </p> <p><strong>Rhonda Searle</strong> - Walking in the bush or along the beach.</p> <p><strong>Jo Balland</strong> - A cleaning lady 90 minutes a fortnight that is part of my aged care package. It’s such a relief.</p> <p><strong>Jules Higginson</strong> - Caring for 18 rescued cats!</p> <p><strong>Jill McNee</strong> - Leaving a toxic environment called work.</p> <p><strong>Maureen James Barlow</strong> - A big social circle, a great boyfriend and getting away into the bush with my dogs in my camper-van.</p> <p><strong>Jan Vickers</strong> - Being myself and not caring what others thought.</p> <p><strong>Ken Bottrell </strong>- Meditation and moving away from toxic people.</p> <p><strong>Christine Van Poppel</strong> - Moving out of the city and back to the countryside.</p> <p><strong>Marlene Hassett</strong> - Adopting my greyhound.</p> <p><strong>Rory Semple</strong> - Eat better, no take out, being active and away from sitting at a desk.</p> <p><strong>David Taylor</strong> - Seventies music!</p> <p><strong>Janice Ann Jensen</strong> - Doing crossword puzzles and line dancing.</p> <p><strong>Di Riddell</strong> - Staying connected with friends.</p> <p><strong>Susan Rough</strong> - Playing lawn bowls.</p> <p><strong>Marlene Paskov</strong> - Gardening.</p> <p><strong>Lois Collins</strong> - Not having to host Christmas anymore and always having a dog or two around. </p> <p><em>Image credits: Shutterstock </em></p>

Mind

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Even calm people can fly into a rage behind the wheel. Here’s how to curb your road rage – before it’s too late

<p><em><a href="https://theconversation.com/profiles/milad-haghani-1454675">Milad Haghani</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a></em></p> <p>If someone bumps into us on the footpath or in the mall, we’re generally quite forgiving. We instinctively apologise or step aside, and usually don’t scream at, stalk, or attack the other person.</p> <p>But put us in a car, and <a href="https://x.com/Boenau/status/1755234912540459059">something changes</a>. People who appear calm in everyday life suddenly tailgate, honk, or shout at strangers. <a href="https://www.sciencedirect.com/science/article/pii/S0925753524002467?casa_token=76NSmREtG8MAAAAA:yFEcndOLjARRfthZMFwOQ3UmPeqgJEwSuAvkaA51rH8fA7v8RzHDamohBhf8Ai7jb3Nrp98pz4I">Problems at work</a> or home can suddenly explode in the form of righteous anger toward other road users.</p> <p>Road rage <a href="https://www.sciencedirect.com/science/article/pii/S0001457523000192">increases crash risk</a>, and victims of road rage incidents often have <a href="https://www.mynrma.com.au/media/press-releases/2024/nrma-releases-worrying-road-rage-data">children in the car</a> with them.</p> <p>So, why does driving <a href="https://www.sciencedirect.com/science/article/pii/S0022437524000914?dgcid=raven_sd_recommender_email">bring out the worst in us</a>? And more importantly, <a href="https://www.sciencedirect.com/science/article/pii/S0001457521001755?dgcid=raven_sd_recommender_email">what can we do about it</a>?</p> <h2>Road rage remains common</h2> <p><a href="https://www.mynrma.com.au/media/press-releases/2024/nrma-releases-worrying-road-rage-data">Recent</a> <a href="https://www.budgetdirect.com.au/car-insurance/research/road-rage-study.html?utm_source=chatgpt.com">surveys</a> indicate road rage remains common in Australia.</p> <p>In September 2024, insurer NRMA <a href="https://www.mynrma.com.au/media/press-releases/2024/nrma-releases-worrying-road-rage-data">reported</a> a survey of 1,464 of its members in two states found many had witnessed road rage incidents such as:</p> <ul> <li>tailgating (71%)</li> <li>drivers beeping other drivers (67%)</li> <li>drivers gesturing angrily at other drivers (60%)</li> <li>drivers deliberately cutting in front of other vehicles (58%)</li> <li>drivers getting out of their car to confront to confront another driver (14%)</li> <li>stalking (10%)</li> <li>physical assault (4%).</li> </ul> <p>Another insurer, Budget Direct, <a href="https://www.budgetdirect.com.au/car-insurance/research/road-rage-study.html">reported</a> last year on a survey of 825 people that found about 83% had experienced shouting, cursing, or rude gestures from other people on the road (up by 18% since 2021).</p> <p>And of the female respondents, 87% reported they’d copped this kind of behaviour from other road users.</p> <p>Common triggers for driver anger include tailgating, perceived rudeness (such as not giving a “thank you” wave), and witnessing another person driving dangerously.</p> <p>Aggressive driving behaviours tend to be more common in <a href="https://search.informit.org/doi/abs/10.3316/informit.031918298391749">younger, male drivers</a>.</p> <p>Road rage is a global problem, with studies finding road rage remains common in places such as <a href="https://www.sciencedirect.com/science/article/pii/S0001457509002012?casa_token=G4nhNdF3olAAAAAA:8tdP0GyMiwN4_n4fekvQB-EiUSLa8Q2sgbpMhfUNWh0w9YqeiWft1aPY2ZSFLngcSFZAHfMOQhA">Japan</a>, the <a href="https://newsroom.aaa.com/2016/07/nearly-80-percent-of-drivers-express-significant-anger-aggression-or-road-rage/">US</a>, <a href="https://www.sciencedirect.com/science/article/abs/pii/S1369847805000884">New Zealand</a> and the <a href="https://www.sciencedirect.com/science/article/abs/pii/S1369847898000096">UK</a>, but the degree varies significantly from country to country.</p> <h2>Who is more likely to fly into a rage on the road?</h2> <p>Some of us are more likely than others to fly into a rage while driving. One way researchers <a href="https://www.sciencedirect.com/science/article/pii/S1369847815001722">measure</a> this is via a testing tool known as the <a href="https://www.yorku.ca/rokada/psyctest/driving.pdf">Driving Anger Scale</a>.</p> <p>Data from many studies using this test show drivers who are more prone to anger in general are <a href="https://research.monash.edu/en/publications/driving-anger-as-a-psychological-construct-twenty-years-of-resear">more likely to turn that anger into aggression</a>. They get annoyed by more things, are quicker to act on their feelings, take more risks, and as a result, are more likely to be involved in anger-related crashes.</p> <p>Research suggests that while female drivers experience anger just as much as male drivers, they are less likely to act on it in a <a href="https://www.turkpsikiyatri.com/PDF/C18S3/en/angerExpression.pdf">negative way</a>.</p> <p>Female drivers tend to feel more intense anger in certain situations, such as when <a href="https://www.sciencedirect.com/science/article/pii/S1369847815001722#f0010">faced with hostile gestures or traffic obstructions</a>, compared to their male counterparts.</p> <h2>What can I do to reduce my road rage?</h2> <p>In a car, we’re physically separated from others, which creates a sense of distance and anonymity – two factors that lower our usual social filters. Encounters feel fleeting.</p> <p>There’s a good chance you won’t be held accountable for what you or say or do, compared to if you were outside the car. And yet, we perceive the stakes as high because mistakes or bad decisions on the road can have serious consequences.</p> <p>This mix of isolation, stress, and the illusion of being in a bubble is a perfect recipe for heightened frustration and anger.</p> <p><a href="https://www.sciencedirect.com/science/article/abs/pii/S0001457521001755?dgcid=raven_sd_recommender_email">Research</a> suggests techniques drawn from cognitive behavioural therapy may help.</p> <p>These include learning to identify when you are starting to feel angry, trying to find alternative explanations for other people’s behaviour, using mindfulness and <a href="https://www.sciencedirect.com/science/article/pii/S1369847815001758">relaxation</a> and trying to move away from the trigger.</p> <p>The American Automobile Association also <a href="https://exchange.aaa.com/wp-content/uploads/2013/06/Road-Rage-Brochure.pdf">suggests</a> you can reduce road rage incidents by being a more considerate driver yourself – always use your indicator, avoid cutting others off and maintain a safe distance from other cars.</p> <p>Try to stay calm when other drivers are angry, and allow extra time in your journey to reduce stress.</p> <p>If driving anger is a frequent issue, consider seeking support or <a href="https://www.healthdirect.gov.au/anger-management">anger management resources</a>.</p> <p>Avoiding — or at least being aware of — <a href="https://www.sciencedirect.com/science/article/pii/S1369847821002667">anger rumination</a> can make a big difference. This happens when someone replays anger-inducing events, like being cut off in traffic, over and over in their mind. Instead of letting it go, they dwell on it, fuelling their frustration and making it harder to stay calm.</p> <p>Recognising this pattern and shifting focus — like taking a deep breath or distracting yourself — can help stop anger from escalating into aggression.</p> <p>More broadly, public awareness campaigns highlighting the link between anger and risky driving could also encourage more drivers to seek help.</p> <p>The next time you get behind the wheel, try to remember the other driver, the cyclist, or pedestrian is just another person — someone you might pass on the street without a second thought.</p> <p>We’re often good at forgiving minor missteps in non-driving contexts. Let’s try to bring that same patience and understanding to the road.<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/244402/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/milad-haghani-1454675">Milad Haghani</a>, Senior Lecturer of Urban Risk &amp; Resilience, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/even-calm-people-can-fly-into-a-rage-behind-the-wheel-heres-how-to-curb-your-road-rage-before-its-too-late-244402">original article</a>.</em></p>

Mind

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There’s a link between walking speed and ageing well. Here’s how you can improve your pace

<p><a href="https://theconversation.com/profiles/andres-rafales-perucha-1528635"><em>Andrés Ráfales Perucha</em></a><em>, <a href="https://theconversation.com/institutions/universidad-san-jorge-5704">Universidad San Jorge</a> and <a href="https://theconversation.com/profiles/pablo-gargallo-aguaron-1528652">Pablo Gargallo Aguarón</a>, <a href="https://theconversation.com/institutions/universidad-san-jorge-5704">Universidad San Jorge</a></em></p> <p>For decades, we have known that the way you walk, in particular your walking speed, is tied to your health. One study has even proposed that it be considered <a href="https://pubmed.ncbi.nlm.nih.gov/24812254/">a vital sign</a>, much like heart rate and blood pressure.</p> <p><a href="https://pubmed.ncbi.nlm.nih.gov/26861693/">Various studies</a> have found a link between low walking speed in adults over 65 and a greater risk of cognitive impairment, cardiovascular disease, falls (which could lead to fractures), hospitalisation, and even an increased overall mortality rate.</p> <p>A higher walking speed, on the other hand, is associated with increased functional capacity, meaning a better ability to move around and do activities independently. It is also linked to <a href="https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(24)00092-8/fulltext">greater longevity</a>.</p> <p>But how fast should you walk? <a href="https://www.sciencedirect.com/science/article/abs/pii/S1568163714000646?dgcid=api_sd_search-api-endpoint">Studies</a> recommend a few simple tests, which principally consist of timing how long it takes a person to walk between two points at their usual pace.</p> <p>This <a href="https://www.physio-pedia.com/4_Metre_Walk_Test">test</a> is done over a distance of four metres. A speed of under 0.8 metres per second is associated with a greater risk of frailty.</p> <h2>How to improve walking speed</h2> <p>While there is slight disagreement as to the best exercise for increasing walking speed, the pattern that seems most effective is <a href="https://pubmed.ncbi.nlm.nih.gov/34409961/">multicomponent training</a>, which includes several different forms of exercise:</p> <ol> <li> <p><strong>Balance exercises</strong> can help improve stability and prevent falls. Examples include walking in a straight line putting one foot in front of the other, or standing on one leg, alternating every 10-15 seconds.</p> </li> <li> <p><strong>Flexibility exercises</strong> can improve mobility and reduce risk of injury. The benefits of movement in alleviating back pain are <a href="https://theconversation.com/back-pain-why-exercise-can-provide-relief-and-how-to-do-it-safely-162888">well documented</a>.</p> </li> <li> <p><strong>Muscular exercises</strong> help build strength in the legs, buttocks and other body areas. These can be as straightforward as standing up and sitting down in a chair.</p> </li> <li> <p><strong>Aerobic exercise</strong> improves stamina, and can include walking itself, or <a href="https://theconversation.com/seven-reasons-nordic-walking-is-better-for-you-than-the-normal-kind-187391">Nordic walking</a> (with hiking poles).</p> </li> </ol> <h2>How much aerobic exercise do we need?</h2> <p>The main <a href="https://www.who.int/publications/i/item/9789240014886">guides</a> on physical activity recommend that, provided they are physically and medically able, each adult should do at least 150 minutes of moderately intense aeoribic exercise per week.</p> <p>“Moderate” means you are not too out of breath to hold a conversation, but enough to notice an increased heart and breathing rate. There are few reasons not to do this kind of exercise, and it is beneficial for people with chronic illnesses, including cardiovascular issues, metabolic conditions, or even cancer.</p> <h2>Muscle strength: How, and how much?</h2> <p>Strengthening exercises have traditionally been recommended 2 to 3 times a week, with at least one set per exercise session of the main muscle groups: legs, buttocks, pectorals, back and arms.</p> <p>However, more recent studies suggest that doing less intense but more frequent strengthening exercises may be an effective way to <a href="https://pubmed.ncbi.nlm.nih.gov/34822137/">maintain muscle mass and strength</a>. This would mean doing them almost every day, including even small exercise “snacks” throughout the day.</p> <h2>Use it or lose it</h2> <p>If we don’t train them, muscle mass and strength decrease over time. This not only affects our mobility, but also increases the risk of health problems and even death. A little daily exercise can make a big difference. We therefore recommend that you try to maintain your physical condition as much as possible, both to improve your immediate health and prevent future problems.</p> <p>If you do not know where to start, the best option is always to consult a professional. If you have difficulties or limitations in exercising, a physiotherapist can help you to build a specialised exercise plan, or can adapt one to your needs.<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/245880/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/andres-rafales-perucha-1528635">Andrés Ráfales Perucha</a>, Fisioterapeuta y Personal Docente e Investigador de la Universidad San Jorge. Miembro del grupo de investigación UNLOC., <a href="https://theconversation.com/institutions/universidad-san-jorge-5704">Universidad San Jorge</a> and <a href="https://theconversation.com/profiles/pablo-gargallo-aguaron-1528652">Pablo Gargallo Aguarón</a>, Personal Docente e Investigador en Fisioterapia, <a href="https://theconversation.com/institutions/universidad-san-jorge-5704">Universidad San Jorge</a></em></p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/theres-a-link-between-walking-speed-and-ageing-well-heres-how-you-can-improve-your-pace-245880">original article</a>.</em></p>

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