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Readers response: What’s your top travel tip for staying comfortable on long journeys?

When it comes to a long travel day, getting comfortable can often be a mammoth task. We asked our readers to share their favourite tips and tricks to stay comfy on a long haul flight, car ride or train journey, and the response was overwhelming. Here's what they said. Amy Cardino - Long-haul journeys (to me longer than 8hrs), you need to save up or upgrade your ticket if you have mileage benefits, into business class. Ester Cibasek - My own blowup pillow and blanket (long enough to cover my head), noise reducing ear phones and keep my eyes closed so I dose in and out of sleep all the way. Valerie Keily - A neck pillow is essential and an eye shade. Keep hydrated and remember to move around if possible. Di Richardson - Memory neck pillow. Recovery sleeves on my calves. One departure drink then limit alcohol or coffee. Window seat and sleep when possible. Bliss. Anita Thornton - Go business class. Chrissie Martini - Break the journey by staying overnight in a hotel. Takes longer to get there but you practically eliminate jet lag and the worry of DVTs. On the way to Europe, two overnight stops helps me. Lyn Goodman - Keep warm and wear loose fitting clothes. June Debono - Stretch jeans and socks (as well as other clothes of course). Plus, eye shade and ear plugs. Ingrid Plueckhahn - Take a good book, break up the journey with a fave movie, and just get in the zone and relax. It’s just a day! Image credits: Shutterstock

Travel Tips

‘Dark tourism’ is attracting visitors to war zones and sites of atrocities in Israel and Ukraine. Why?

<a href="https://theconversation.com/profiles/juliet-rogers-333488">Juliet Rogers</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> There is a disturbing trend of people travelling to the sadder places of the world: sites of military attacks, war zones and disasters. Dark tourism is now a phenomenon, with <a href="https://dark-tourism.com/">its own website</a> and dedicated tour guides. People visit these places to mourn, or to remember and honour the dead. But sometimes they just want to look, and sometimes they want to delight in the pain of others. Of course, people have long visited places like the <a href="https://www.auschwitz.org/en/visiting/guided-tours-for-individual-visitors/">Auschwitz-Birkenau</a> Memorial, <a href="https://www.911memorial.org/911-faqs">the site of the Twin Towers</a> destroyed in the 9/11 attacks, <a href="https://www.robben-island.org.za/tour-types/">Robben Island Prison</a>, where Nelson Mandela and others spent many years, and more recently, <a href="https://chernobyl-tour.com/english/">the Chernobyl nuclear power plant</a>. But there are more recent destinations, connected to active wars and aggression. Since the <a href="https://www.newsweek.com/2024/10/11/one-year-hamas-oct-attack-israel-northern-border-1961816.html">Hamas military attacks</a> of October 7 2023, in which around 1,200 people were killed and more than 250 taken hostage, celebrities and tourists have visited the related sites of the Nova music festival and the Nir Oz Kibbutz in Palestine/Israel. The kibbutz tours, guided by former residents, allow people to view and be guided through houses of the dead, to be shown photographs and bullet holes. Sderot, the biggest city targeted by Hamas, is offering <a href="https://apnews.com/article/israel-gaza-hamas-oct-7-tourism-sderot-8b21f590c37fa6780bf9190d6bfb62b7">what it describes as “resilience tours”</a>, connecting tourists with October 7 survivors. Similar places are visited <a href="https://wartours.in.ua/2023/02/25/dark-tourism-in-ukraine/">in Ukraine</a>. The “popular” Donbas war tour, for instance, takes visitors to the front lines of the conflict and offers “a firsthand look at the impact of the war on the local population”, introducing them to displaced locals, soldiers and volunteer fighters. There’s also <a href="https://wartours.in.ua/en/">a Kyiv tour</a>, which takes in destroyed military equipment and what remains of missile strikes. <h2>Solidarity tours</h2> These tours have various names, but <a href="https://touringisrael.com/tour/october-7-solidarity-tour/">one Israeli company</a> calls them “solidarity tours”. The idea of solidarity lessens the presumption of voyeurism, or the accusation of ghoulish enjoyment of pain or suffering. It suggests an affinity with those who have died or those who have lost loved ones. But solidarity is a political affiliation too. These tours are not only therapeutic. They are not only about “bearing witness”, as many guides and visitors attest. They are also about solidarity with the struggle. What is this struggle? Genocide scholar Dirk Moses <a href="https://www.bostonreview.net/articles/more-than-genocide/">has written thoughtfully</a> on this after October 7. Colonial states seek not just security, but “permanent security”. This makes them hyper-defensive of their borders. Israel was created as a nation <a href="https://www.pbs.org/wgbh/americanexperience/features/truman-israel/">by the newly formed United Nations</a> in 1947, two years after the end of World War II and in the shadow of the Holocaust: it was an inevitable product of the <a href="https://theconversation.com/a-century-on-the-balfour-declaration-still-shapes-palestinians-everyday-lives-86662">Balfour Declaration</a> (1917) that carved up the Middle East. The creation of the Israeli state turned relationships between Palestinians and Jewish people into borders to navigate and police, producing a line of security to defend. These borders have long been sites of humiliation and denigration toward Palestinians, whose homelands have been now occupied for many generations. Israeli Defense Force soldiers themselves <a href="https://www.breakingthesilence.org.il/testimonies/videos/29690">have spoken passionately</a> about the brutal and arbitrary violence that occurs there, <a href="https://link.springer.com/article/10.1007/s10978-016-9195-y">including “creative punishments”</a>. These were the borders that protected the sites targeted by Hamas. The Nova music festival was five kilometres from one of these borders. For many Israelis, any breach of those borders, any sense of loss of control, courts the terrors of the past. It raises the spectre of the Holocaust: the destruction of European Jewry, the loss of sovereignty over family, home, and over life, the loss of millions of lives, again. For Israel, as for any colonial state, security is a permanent aspiration, in Moses’s terms. The stakes are high. Dark tourism, seen in this light, is not only solidarity with those who have lost loved ones on October 7. It is solidarity with the border, with those who have lost that security. And that loss is profound, traumatic and, at least psychologically, can provoke violent reactions in an effort to have the borders – geographical and psychological – reasserted. <h2>‘I stand with you’</h2> Transitional justice mechanisms such as the truth commissions in <a href="https://www.justice.gov.za/trc/">South Africa</a>, <a href="https://www.usip.org/publications/2002/02/truth-commission-timor-leste-east-timor">Timor Leste</a> and <a href="https://www.usip.org/publications/1983/12/truth-commission-argentina">Argentina</a> apply legal frameworks to heal nations from the trauma of crimes against humanity. These mechanisms are one choice after experiences of mass violence. Ironically, their catchphrase is Nunca Mas (never again), which was the title of the 1984 report by Argentina’s <a href="https://www.usip.org/publications/1983/12/truth-commission-argentina">National Commission on the Dissappeared</a>. Permanent security of the kind Israel is seeking is another choice – and its catchphrase might well be the same. Never again will Israel’s borders be breached, never again will Jewish life be subjected to mass destruction with impunity. This is what solidarity can mean: not only grieving alongside those who have suffered, but attachment to an identity and borders, which are reinforced through participation. “I stand with you” is perhaps what the visits are for. I stand with you on this land, at this time, and perhaps for all time. But stand beside you in what now? In grief, yes. But also in rage, in pain, in vengeance and, for some, in making Israel great again. The hashtag #standwithus accompanies some calls for visits to the October 7 sites, for this form of tourism. It means stand with us at Israel’s border. From there, you can hear the sound of bombs falling: <a href="https://inews.co.uk/news/world/israel-7-october-massacre-sites-dark-draw-tourists-3101715">in Gaza</a>, a place where no solidarity tour will go. Yet. <h2>Memorials, grief and understanding</h2> Dark tourism is not always for those associated with the events. Some people visit sites of disaster and loss because they want to understand the greater sadnesses of the world and its formidable brutalities. Some want to show their respect to others. It’s not dissimilar to visiting memorials. Memorials collate the disparate parts of grief and reflect it as public memory. They offer fragments of historical pain that can be borne in more than one mind, to create a shared reality. In Pretoria, South Africa, a memorial called <a href="https://www.freedompark.co.za/">Freedom Park</a> depicts the names of every person who died in every war fought in South Africa, as well as those South Africans who died in the world wars. The names are written on a wall that circles the park. It is impossibly long and circular, and you cannot measure it with your own stride. It is disorientating and interminable, like grief. In this memorial-metaphor, you are unable to comprehend – and at the same time are awash with – a history of loss, represented by the names. The walls contain you, and then they cannot. Grief and even solidarity is not always about comprehension or containment. Sometimes it is about proximity. Sometimes, it is about sitting with not knowing. Sometimes, it is about solidarity with something that cannot be made sense of. Trauma, psychoanalysis tells us, is an experience of what we cannot assimilate. If you sit in proximity to people and places where traumatic events have happened, you can learn something. If you see the bullet holes at a site of loss, you can comprehend something. But not everything. Bullet holes in a wall are the very definition of a partial story. People visit memorials and sites of loss to learn and to unlearn. Dark tourism has this quality. <h2>Obscenity of understanding</h2> In my field, criminology and trauma studies, we try to understand why people do the violent things they do. Holocaust filmmaker and commentator <a href="https://www.jstor.org/stable/26303924">Claude Lanzmann has said</a> we must not indulge in what he calls the “obscenity of the project of understanding” in relation to Nazi perpetrators of the Holocaust. He regards curiosity about the minds of perpetrators and the rationale for violence as a violence in itself. Of the Holocaust, he says you cannot ask “Why were the Jews killed?”. It is the result that matters. But it is also the reaction that matters. The state of Israel itself – permanent security and its attendant horrors – is part of that reaction. But understanding can influence the reaction to violence, and contribute something to the promise of Never Again. Understanding allows us to hold more than one story in mind. It allows us to do more than <a href="https://www.ochaopt.org/">count the more than 1,200 killed</a> in Israel, or the 41,689 (plus) Palestinians killed in Gaza. Bodies are always more than numbers. But explanation is one thing, justification another. Justification is best left to the courts, international or otherwise, after the violence has ceased. It is hard to hear about dark tourism in Israel/Palestine and in Ukraine and try to understand it. It is hard not to condemn the tourists. But we are quick to condemn at this time – and even quicker to demand others do the same. Perhaps we should not be so righteous, and we should resist the urge to easily condemn, from our homes in what <a href="https://www.mup.com.au/books/after-mabo-paperback-softback">Tim Rowse has called</a> the “ongoing colonial encounter sometimes called ‘Australia’”. Indigenous people here speak of the lack of memorials on this land. But every bordered property is a site for dark tourism in Australia. Dark tourism is the effort to seek out destinations of violence and devastation, but it is not hard to see genocide from our front door in this country.<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/240119/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/juliet-rogers-333488">Juliet Rogers</a>, Associate Professor Criminology, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/dark-tourism-is-attracting-visitors-to-war-zones-and-sites-of-atrocities-in-israel-and-ukraine-why-240119">original article</a>.

Travel Trouble

REVIEW: Feel supported and comfortable through every stride with ASICS

Finding the right sports shoe can be a challenge, whether you’re an avid runner, Sunday afternoon walker, or just want the extra support when going from A to B. Then there’s the added difficulty of your foot shape, and finding what works best for you and your circumstances, and when there are so many sports shoes on the market, it’s easy to feel overwhelmed. One of those many brands are ASICS, who are a much loved and trusted staple in the world of activewear for both your body and feet. In July, ASICS announced the launch of their new shoe the GEL-KAYANO 31: a classic shoe in the ASICS range with updated and advanced comfort and support to help you move easier. I was lucky enough to try out the GEL-KAYANO 31, and as one of the many people who have long struggled to find the right shoes for me, these shoes were one hell of a treat. While the GEL-KAYANO shoes are marketed as a “running shoe”, the only running I do is when I’m sprinting to the bus, so as a regular park walker, I put my new shoes to the test. From walking 20 minutes to the shops, to going for an hours-long stroll through the park these shoes did not let me down. The new technical engineered upper material (the bit of the shoe that hugs your ankle) sits a lot higher than other sports shoes, making this shoe so supportive, as you truly feel enclosed and in control. The PureGEL technology, which is designed to improve softness and shock absorption to reduce the impact on your joints and keep you moving comfortably, is second to none, after all my walks my feet felt comfortable, cool, and ready to walk even further. The GEL-KAYANO 31 also features FF BLAST PLUS ECO foam to deliver a softer landing through your movement and energised cushioning to keep you feeling comfortable on harder surfaces. And while I may not fall into the over sixty age as many of you reading this, my dodgy hip and knee would have me feeling very differently, and through my mild mobility issues, these shoes took the pressure off my joints and supported every step. ASICS have also updated the shoe’s outsole with a HYBRID ASICSGRIP rubber material, as the shoe helps provide better traction throughout your movement, to strengthen the shoe’s stability, helping you feel more comfortable for longer. And if that wasn’t enough, ASICS shoes are the only brand of sports footwear to be recommended by Sports Medicine Australia, who are instrumental in working with the brand to address specific biomechanical requirements. Junichiro Tateishi, General Manager of Product Function Research Department, at ASICS said, “We believe the GEL-KAYANO™ 31 shoe not only provides the stability the shoe is famous for, but also delivers a truly impressive level of comfort to help runners go further. We are also proud that GEL-KAYANO™ 31 shoe continues to display its CO2e emissions, printed on its insole as 10.6kg per pair, which shows ASICS’ ongoing commitment to transparency regarding the CO2e emissions, so that runners can feel confident about their choices when purchasing the GEL-KAYANO™ 31 shoe.” “The GEL-KAYANO is a legendary running shoe for a reason, and we’re excited to see how fans of the series enjoy this added comfort when they try the shoe. Our hope is that it helps everyone feel comfortable, confident and uplifted,” said Tateishi. The <a href="https://www.asics.com/nz/en-nz/gel-kayano-31-womens-1012b670-300">GEL-KAYANO 31</a> shoe is available now for men and women from <a href="https://www.asics.com/nz/en-nz/">ASICS</a> retail, online stores and official ASICS stockists for $320 NZD. If you’re in the market for a long-lasting, supportive, stylish and comfortable pair of walking/running shoes, the ASICS GEL-KAYANO 31 will revolutionise the way you move, keeping you supported with every stride. Image credits: Supplied

Beauty & Style

What are heart rate zones, and how can you incorporate them into your exercise routine?

<a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> If you spend a lot of time exploring fitness content online, you might have come across the concept of heart rate zones. Heart rate zone training has become more popular in recent years partly because of the boom in wearable technology which, among other functions, allows people to easily track their heart rates. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6537749/">Heart rate zones</a> reflect different levels of intensity during aerobic exercise. They’re most often based on a percentage of your maximum heart rate, which is the highest number of beats your heart can achieve per minute. But what are the different heart rate zones, and how can you use these zones to optimise your workout? <h2>The three-zone model</h2> While there are several models used to describe heart rate zones, the most common model in the scientific literature is the <a href="https://journals.humankinetics.com/view/journals/ijspp/9/1/article-p100.xml">three-zone model</a>, where the zones may be categorised as follows: <ul> <li> zone 1: 55%–82% of maximum heart rate </li> <li> zone 2: 82%–87% of maximum heart rate </li> <li> zone 3: 87%–97% of maximum heart rate. </li> </ul> If you’re not sure what your maximum heart rate is, it can be calculated using <a href="https://www.jacc.org/doi/full/10.1016/S0735-1097%2800%2901054-8">this equation</a>: 208 – (0.7 × age in years). For example, I’m 32 years old. 208 – (0.7 x 32) = 185.6, so my predicted maximum heart rate is around 186 beats per minute. There are also other models used to describe heart rate zones, such as the <a href="https://journals.humankinetics.com/view/journals/ijspp/14/8/article-p1151.xml">five-zone model</a> (as its name implies, this one has five distinct zones). These <a href="https://journals.humankinetics.com/view/journals/ijspp/9/1/article-p100.xml">models</a> largely describe the same thing and can mostly be used interchangeably. <h2>What do the different zones involve?</h2> The three zones are based around a person’s <a href="https://link.springer.com/article/10.2165/00007256-200939060-00003">lactate threshold</a>, which describes the point at which exercise intensity moves from being predominantly aerobic, to predominantly anaerobic. Aerobic exercise <a href="https://www.healthline.com/health/fitness-exercise/difference-between-aerobic-and-anaerobic">uses oxygen</a> to help our muscles keep going, ensuring we can continue for a long time without fatiguing. Anaerobic exercise, however, uses stored energy to fuel exercise. Anaerobic exercise also accrues metabolic byproducts (such as lactate) that increase fatigue, meaning we can only produce energy anaerobically for a short time. On average your lactate threshold tends to sit around <a href="https://www.tandfonline.com/doi/full/10.2147/OAJSM.S141657">85% of your maximum heart rate</a>, although this varies from person to person, and can be <a href="https://journals.physiology.org/doi/full/10.1152/japplphysiol.00043.2013">higher in athletes</a>. In the three-zone model, each zone loosely describes <a href="https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2015.00295/full">one of three types of training</a>. Zone 1 represents high-volume, low-intensity exercise, usually performed for long periods and at an easy pace, well below lactate threshold. Examples include jogging or cycling at a gentle pace. Zone 2 is threshold training, also known as tempo training, a moderate intensity training method performed for moderate durations, at (or around) lactate threshold. This could be running, rowing or cycling at a speed where it’s difficult to speak full sentences. Zone 3 mostly describes methods of high-intensity interval training, which are performed for shorter durations and at intensities above lactate threshold. For example, any circuit style workout that has you exercising hard for 30 seconds then resting for 30 seconds would be zone 3. <h2>Striking a balance</h2> To maximise endurance performance, you need to strike a balance between doing enough training to elicit positive changes, while avoiding over-training, injury and burnout. While zone 3 is thought to produce the largest improvements in <a href="https://www.sciencedirect.com/science/article/pii/S1440244018309198">maximal oxygen uptake</a> – one of the best predictors of endurance performance and overall health – it’s also the most tiring. This means you can only perform so much of it before it becomes too much. Training in different heart rate zones improves <a href="https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=38c07018c0636422d9d5a77316216efb3c10164f">slightly different physiological qualities</a>, and so by spending time in each zone, you ensure a <a href="https://link.springer.com/article/10.1007/bf00426304">variety of benefits</a> for performance and health. <h2>So how much time should you spend in each zone?</h2> Most <a href="https://www.frontiersin.org/articles/10.3389/fspor.2023.1258585/full">elite endurance athletes</a>, including runners, rowers, and even cross-country skiers, tend to spend most of their training (around 80%) in zone 1, with the rest split between zones 2 and 3. Because elite endurance athletes train a lot, most of it needs to be in zone 1, otherwise they risk injury and burnout. For example, some runners accumulate <a href="https://journals.humankinetics.com/view/journals/ijsnem/22/5/article-p392.xml?content=pdf">more than 250 kilometres per week</a>, which would be impossible to recover from if it was all performed in zone 2 or 3. Of course, most people are not professional athletes. The <a href="https://www.who.int/news-room/fact-sheets/detail/physical-activity">World Health Organization</a> recommends adults aim for 150–300 minutes of moderate intensity exercise per week, or 75–150 minutes of vigorous exercise per week. If you look at this in the context of heart rate zones, you could consider zone 1 training as moderate intensity, and zones 2 and 3 as vigorous. Then, you can use heart rate zones to make sure you’re exercising to meet these guidelines. <h2>What if I don’t have a heart rate monitor?</h2> If you don’t have access to a heart rate tracker, that doesn’t mean you can’t use heart rate zones to guide your training. The three heart rate zones discussed in this article can also be prescribed based on feel using a simple <a href="https://onlinelibrary.wiley.com/doi/10.1111/j.1600-0838.2004.00418.x">10-point scale</a>, where 0 indicates no effort, and 10 indicates the maximum amount of effort you can produce. With this system, zone 1 aligns with a 4 or less out of 10, zone 2 with 4.5 to 6.5 out of 10, and zone 3 as a 7 or higher out of 10. Heart rate zones are not a perfect measure of exercise intensity, but can be a useful tool. And if you don’t want to worry about heart rate zones at all, that’s also fine. The most important thing is to simply get moving.<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/228520/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, Lecturer in Exercise Science, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-are-heart-rate-zones-and-how-can-you-incorporate-them-into-your-exercise-routine-228520">original article</a>.

Body

People in the world’s ‘blue zones’ live longer – their diet could hold the key to why

<a href="https://theconversation.com/profiles/justin-roberts-1176632">Justin Roberts</a>, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin University</a>; <a href="https://theconversation.com/profiles/joseph-lillis-1505087">Joseph Lillis</a>, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin University</a>, and <a href="https://theconversation.com/profiles/mark-cortnage-438941">Mark Cortnage</a>, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin University</a> Ageing is an inevitable part of life, which may explain our <a href="https://time.com/4672969/why-do-people-want-to-live-so-long/">strong fascination</a> with the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2726954">quest for longevity</a>. The allure of <a href="https://pubmed.ncbi.nlm.nih.gov/26566891/">eternal youth</a> drives a <a href="https://www.alliedmarketresearch.com/longevity-and-anti-senescence-therapy-market-A14010">multi-billion pound industry</a> ranging from anti-ageing products, supplements and <a href="https://www.everydayhealth.com/diet-nutrition/longevity-diet">diets</a> for those hoping to extend their lifespan. f you look back to the turn of the 20th century, average life expectancy in the UK was around 46 years. Today, it’s closer to <a href="https://population.un.org/wpp/">82 years</a>. We are in fact <a href="https://pubmed.ncbi.nlm.nih.gov/27706136/">living longer than ever before</a>, possibly due to medical advancements and improved <a href="https://www.health.org.uk/publications/reports/mortality-and-life-expectancy-trends-in-the-uk">living and working conditions</a>. But living longer has also come at a price. We’re now seeing higher rates of <a href="https://www.who.int/data/gho/data/themes/mortality-and-global-health-estimates/ghe-leading-causes-of-death">chronic and degenerative diseases</a> – with heart disease consistently topping the list. So while we’re fascinated by what may help us live longer, maybe we should be more interested in being healthier for longer. Improving our “<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632858/">healthy life expectancy</a>” remains a global challenge. Interestingly, certain locations around the world have been discovered where there are a high proportion of centenarians who display remarkable physical and mental health. The <a href="https://pubmed.ncbi.nlm.nih.gov/15489066/">AKEA study of Sardinia, Italy</a>, as example, identified a “blue zone” (named because it was marked with blue pen), where there was a higher number of locals living in the central-eastern mountainous areas who had reached their 100th birthday compared with the wider Sardinian community. This longevity hotspot has since been expanded, and now includes several other areas around the world which also have greater numbers of longer-living, healthy people. Alongside Sardinia, these blue zones are now <a href="https://www.netflix.com/gb/title/81214929">popularly recognised</a> as: Ikaria, Greece; Okinawa, Japan; Nicoya, Costa Rica; and Loma Linda, California. Other than their long lifespans, people living in these zones also appear to share certain other commonalities, which centre around being <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3874460">part of a community</a>, having a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4224996/">life purpose</a>, eating <a href="https://pubmed.ncbi.nlm.nih.gov/33514872/">nutritious, healthy foods</a>, keeping <a href="https://www.nature.com/articles/s41398-021-01735-7">stress levels</a> low and undertaking purposeful daily <a href="https://pubmed.ncbi.nlm.nih.gov/30202288/">exercise or physical tasks</a>. Their longevity could also relate to their <a href="https://pubmed.ncbi.nlm.nih.gov/9010380/">environment</a>, being mostly rural (or less polluted), or because of <a href="https://pubmed.ncbi.nlm.nih.gov/22253498/">specific longevity genes</a>. However, studies indicate genetics may only account for <a href="https://pubmed.ncbi.nlm.nih.gov/8786073">around 20-25% of longevity</a> – meaning a person’s lifespan is a complex interaction between lifestyle and genetic factors, which contribute to a long and healthy life. <h2>Is the secret in our diet?</h2> When it comes to diet, each blue zone has its own approach – so one specific food or nutrient does not explain the remarkable longevity observed. But interestingly, a diet rich in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288">plant foods</a> (such as locally-grown vegetables, fruits and legumes) does appear to be reasonably consistent across these zones. For instance, the Seventh-day Adventists of Loma Linda are <a href="https://pubmed.ncbi.nlm.nih.gov/10641813/">predominately vegetarian</a>. For centenarians in Okinawa, <a href="https://pubmed.ncbi.nlm.nih.gov/20234038/">high intakes of flavonoids</a> (a chemical compound typically found in plants) from purple sweet potatoes, soy and vegetables, have been linked with <a href="https://pubmed.ncbi.nlm.nih.gov/11710359/">better cardiovascular health</a> – including lower cholesterol levels and lower incidences of stroke and heart disease. In Nicoya, consumption of locally produced rice and beans has been associated with <a href="https://pubmed.ncbi.nlm.nih.gov/34444746/">longer telomere length</a>. Telomeres are the structural part at the end of our chromosomes which protect our genetic material. Our telomeres get shorter each time a cell divides – so get progressively shorter as we age. Certain <a href="https://pubmed.ncbi.nlm.nih.gov/21102320/">lifestyle factors</a> (such as smoking and poor diet) can also shorten telomere length. It’s thought that telomere length acts as a <a href="https://pubmed.ncbi.nlm.nih.gov/31728493/">biomarker of ageing</a> – so having longer telomeres could, in part, be linked with longevity. But a plant-based diet isn’t the only secret. In Sardinia, for example, meat and fish is consumed in moderation in addition to locally grown vegetables and <a href="https://journalofethnicfoods.biomedcentral.com/articles/10.1186/s42779-022-00152-5">traditional foods</a> such as acorn breads, pane carasau (a sourdough flatbread), honey and soft cheeses. Also observed in several blue zone areas is the inclusion of <a href="https://www.jacc.org/doi/10.1016/j.jacc.2021.10.041">olive oil</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/33669360/">wine</a> (in moderation – around 1-2 glasses a day), as well as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3830687/">tea</a>. All of these contain powerful antioxidants which may help <a href="https://ncbi.nlm.nih.gov/pmc/articles/PMC10049696/">protect our cells</a> from damage <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273542/">as we age</a>. Perhaps then, it’s a combination of the protective effects of various nutrients in the diets of these centenarians, which explains their exceptional longevity. Another striking observation from these longevity hot spots is that meals are typically <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7232892">freshly prepared at home</a>. Traditional blue zone diets also don’t appear to contain <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6538973/">ultra-processed foods</a>, fast foods or sugary drinks which may <a href="https://pubmed.ncbi.nlm.nih.gov/32330232/">accelerate ageing</a>. So maybe it’s just as important to consider what these longer-living populations are not doing, as much as what they are doing. There also appears to be a pattern of eating until 80% full (in other words partial <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9036399/">caloric reduction</a>. This could be important in also supporting how our cells deal with damage as we age, which could mean a longer life. Many of the factors making up these blue zone diets – primarily plant-based and natural whole foods – are associated with <a href="https://pubmed.ncbi.nlm.nih.gov/35706591/">lower risk of chronic diseases</a> such as <a href="https://pubmed.ncbi.nlm.nih.gov/28728684/">heart disease</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/37589638/">cancer</a>. Not only could such diets contribute to a <a href="https://pubmed.ncbi.nlm.nih.gov/37836577/">longer, healthier life</a>, but could support a more <a href="https://pubmed.ncbi.nlm.nih.gov/33397404/">diverse gut microbiome</a>, which is also associated with healthy ageing. Perhaps then we can learn something from these remarkable centenarians. While diet is only one part of the bigger picture when it comes to longevity, it’s an area we can do something about. In fact, it might just be at the heart of improving not only the quality of our health, but the quality of how we age.<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/221463/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/justin-roberts-1176632">Justin Roberts</a>, Professor of Nutritional Physiology, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin University</a>; <a href="https://theconversation.com/profiles/joseph-lillis-1505087">Joseph Lillis</a>, PhD Candidate in Nutritional Physiology, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin University</a>, and <a href="https://theconversation.com/profiles/mark-cortnage-438941">Mark Cortnage</a>, Senior Lecturer in Public Health and Nutrition, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/people-in-the-worlds-blue-zones-live-longer-their-diet-could-hold-the-key-to-why-221463">original article</a>.

Food & Wine

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

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

Food & Wine

What to wear on a plane, according to flight attendants

The best way to dress for a flight Figuring out what to wear on a plane can be as challenging as deciding what to pack. So how can you be comfortable both on the plane and when you arrive at your destination, all without sacrificing style? We went right to the source – a flight attendant – to find out the best rules to follow when you fly. “Remember, you are sitting in a piece of machinery with confined spaces, sharp objects and strangers,” says flight attendant, Amy Caris. “Don’t wear your best outfit, but wear something that is comfortable and can slightly stretch. Stretchy pants Space is already at a premium on a plane, so you don’t want to add anything that will make you feel even more confined. This is not the time for skintight jeans (although you may want to carry a jean jacket). “As a passenger, I always wear ponte knit pants, which offer stretch and are stylish,” says Caris. “You can even find jeans that have stretch to them.” Breathable tops When choosing what to wear on a plane, look for stylish tops made with natural fabrics, such as cotton, silk, wool or linen, which will allow air and moisture to pass through. Moisture-wicking man-made fabrics are an equally savvy option. “I avoid wearing synthetic polyester or rayon materials, as they retain body odour more quickly,” says Caris. “I like breathable tops that are just loose enough to keep my shape but are comfortable for sitting.” Compression socks Sitting for a long time can restrict blood flow and make your legs swell. Compression socks are designed to help combat leg and foot soreness as well as prevent deep-vein thrombosis (DVT), or blood clots in the legs. Thankfully, they are so much more fashionable than in the past. “Put them on before boarding,” Caris suggests, “because it can be a challenge to get them on in a confined space.” Cardigans Aeroplane dressing is all about layering. You never know if it’s going to be too hot or too cold when deciding what to wear on a plane, so a light cardigan is always a great choice. Caris suggests wearing your layers while boarding to avoid filling your carry-on bag space. Long, stretchy dresses You don’t have to trade in dresses for pants just because you’re flying. “I don’t recommend wearing skirts and dresses that are restrictive, but some knit dresses can be long, stretchy and easy to travel in,” says Caris. Comfy shoes Flight attendants agree that the best shoes to wear on a plane are flats, although Caris points out that if you do prefer to wear heels, block heels are the most stable. Closed-toe shoes are best to protect your feet, as Caris learned the hard way. “I’ve broken my own rule and worn sandals before,” she admits. “As I was standing in the aisle waiting to get to my seat, the person in front of me backed up onto my foot and bent my nail back. Ouch. It was a good reminder as to why I should stick to my rules of flying!” Wraps or shawls A thick or lightweight cashmere or wool shawl not only adds flair to your outfit but does double duty on the plane as a blanket, pillow or extra layer, without taking up too much extra space in your carry-on bag. Just remember not to cover your seat belt with the wrap. “This way, [flight attendants] won’t need to wake you up if they’re required to conduct a compliance check during the flight,” says Caris. Wrinkle-free business attire If you’re traveling for business, you can save time and reduce stress about what to wear on the plane by dressing in your work outfit before you get on the flight. “It’s easy now to find business-looking yoga or stretchy pants and blazers for both men and women,” says Caris. “If you have to head straight to the office or a meeting after your flight, it’s not ideal to change in the lavatory or an airport bathroom stall. And it’s one less thing to worry about, especially if the flight gets delayed.” Loose loungewear If you’re flying overnight, it’s important to be able to get a few hours of sleep. But that doesn’t mean you should put on the same pyjamas you would wear at home. Opt for loungewear, which looks as appropriate in public as it does in bed. “A nice pair of modal cotton sweats or a harem pant is acceptable,” says Caris. “Just make sure there are no holes in them!” Slippers To get comfortable and fall asleep, you’ll want to take off your shoes – but flight attendants warn against going to the lavatory without something on your feet. Although socks do provide a barrier between you and a dirty floor, they won’t protect you from wet spots – and you don’t want to spend hours with wet socks on your feet. A pair of easy-to-tote slippers, preferably with a rubber sole, will do the trick and will come in handy in a hotel room, as well. Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.co.nz/culture/what-to-wear-on-a-plane-according-to-flight-attendants?pages=1" target="_blank" rel="noopener">Reader's Digest</a>.

Travel Tips

Hospice nurse explains the “very comforting” thing that happens just before death

A hospice nurse has shared the “very comforting” thing that happens to a lot of people in the last moments of their life. Julie McFadden, a 39-year-old healthcare professional from the US, supports people who are coming to the end of their lives, going into specialised homes to make sure they remain as comfortable as possible in their final days. Throughout her career, she said more than half of those she has looked after experienced “visioning”, which is when people who are often fully lucid see deceased friends, family and pets in the moments leading up to death. “It happens most of the time at the end of their life, but they aren’t delusional,” the former intensive care nurse said on TikTok. “It’s often very comforting for the person. It’s never scary - if they’re scared, it’s likely they’re experiencing delirium or paranoia, not visioning.” “People don’t talk about it much but it’s really common and more than half of people I have looked after have experienced it.” “It’s so normal to fear death and I’ve had several patients who have expressed their fear - but then a family member came to them and they were no longer scared.” Julie went on to share a further explanation as to why people experience “visioning”, and the other-worldly power behind it. “We have no idea why this (visioning) happens and we are not claiming that they really are seeing these people,” she explained in one video. “We have no idea. But all I can tell you, as a healthcare professional who’s worked in this line of work for a very long time, (is that) it happens all the time.” “It happens so much that we actually have to educate the family and the patient about this topic before it happens so they’re not incredibly alarmed,” she added. “Usually it’s a good indicator that the person’s getting close to death - usually about a month or a few weeks before they die.” “It brings me comfort. I hope it brings you some comfort,” she concluded in her video, which quickly amassed more than 400,000 views. Image credits: TikTok

Caring

How to pick the best sheets

If you are having trouble sleeping or don’t look forward to climbing into your bed, then there could be something wrong with the bed sheets you currently have. Just like mattresses or pillows, bed sheets are important facilitators of falling asleep because they come in direct contact with our skin. Here are four features of bed <a href="https://shop.oversixty.com.au/collections/sheets?utm_source=Over60&utm_medium=in-article-link-sheets&utm_campaign=Over60Shop&utm_content=sheets" target="_blank" rel="noopener">sheets</a> that you need to look out for the next time you invest in bed sheets. 1. Material The most popular material for bed sheets is <a href="https://shop.oversixty.com.au/collections/sheets/products/linen-house-makalya-flannelette-sheet-set?utm_source=Over60&utm_medium=in-article-link-sheets-makalya-flannelette-sheet-set&utm_campaign=Over60Shop&utm_content=makalya-flannelette-sheet-set" target="_blank" rel="noopener">cotton</a>. Cotton has remained as the most popular material for sheets due its durability, comfort and breathability. There are variations of cotton such as Egyptian, pima and Sea Island cottons. Make sure you always check that the fabric is 100 per cent of the material as some sellers loosely use the terms to attract buyers. Be sure you are always buying from a quality manufacturer. 2. Thread count It is popular opinion that the higher the thread count, the more comfortable the sheets will be. However, this isn’t always the case as manufacturers can alter sheet softness by enhancing them will silicone softeners that vanish after the first wash. A lower-thread-count sheet made from naturally softer fibres such as Egyptian cotton will feel more comfortable than a lower-quality cotton blend with a higher thread count. To be sure you are purchasing comfortable sheets make sure they are 100 per cent cotton rather than the 1000 thread count. If you want a more affordable option than Egyptian or Pima cottons than polyester/percale blend is best. 3. Weave It is a good habit to get into that when you go on holidays, you take note of the bedding that you find most comfortable to sleep in. Do you prefer crisp or soft? If you prefer a little snap in your sheets than choose percale which is plainer weave. If you want your sheets to be completely soft than choose sateen. If the cold irritates you while you are sleeping, choose <a href="https://shop.oversixty.com.au/collections/sheets/product-type_flannelette-sheet-sets?utm_source=Over60&utm_medium=in-article-link-sheets-flannelette-sheet-sets&utm_campaign=Over60Shop&utm_content=flannelette-sheet-sets" target="_blank" rel="noopener">flannel sheets</a> to help regulate your body temperature. 4. Fit It is important that you get the right size and fit for your bed sheets so you don’t have to wrestle with your mattress every time you need to put your sheets on. If you have a standard-size bed including twin, queen or king, it can be helpful to purchase <a href="https://shop.oversixty.com.au/collections/bedroom/products/linen-house-sheet-sets-elka-fitted?utm_source=Over60&utm_medium=in-article-link-sheets-sheet-sets-elka-fitted&utm_campaign=Over60Shop&utm_content=sheet-sets-elka-fitted?utm_source=Over60&utm_medium=in-article-link-sheets-sheet-sets-elka-fitted&utm_campaign=Over60Shop&utm_content=sheet-sets-elka-fitted" target="_blank" rel="noopener">sheets</a> that have features such as elastic edging to ensure a snug fit. Before you buy sets that include pillowcases, make sure your pillows are not under or over scale to avoid wasting money. Image: Getty

Home & Garden

Best cold weather workouts you can do from the comfort of home

Although most of us will be tempted to hit snooze on those colder mornings, the chilly season doesn’t mean we have to hibernate our fitness routines. With a vast library of content, <a href="https://www.onepeloton.com.au/home-trial?utm_source=google&utm_medium=search&utm_campaign=portfolio&gclsrc=aw.ds&gclid=CjwKCAjwi8iXBhBeEiwAKbUofZ2cinznTjKrGyrUBTp1P0c5mEGYJTdPZxy1Yq9RiKTabUq6095i1RoCEb4QAvD_BwE" target="_blank" rel="noopener">Peloton</a> provides a digital fitness experience with convenience at its centre – allowing you to work out anywhere, anytime, all while catering to your individual fitness goals and ability. Leading cardiologist and member of the Peloton Health and Wellness Advisory Council, Dr Suzanne Steinbaum says, “Exercising throughout the year can decrease the major risk factors associated with heart disease and help manage cholesterol, blood pressure, sugars, weight and stress levels, which in turn can dilate the arteries and maximise cardiac functioning. Structured workouts, like Peloton’s range of HIIT and low-impact classes, can motivate and help you stay on track, while also being part of a vibrant community that supports and cheers you on, while working out at your own pace”. Peloton has curated the best workouts to overcome the winter woes and develop a regular fitness routine. 1. Strength: Lean muscle mass naturally diminishes as we age. Choose a strength training class, starting with a beginner workout such as <a href="https://members.onepeloton.co.uk/classes/player/dda80a799bf64531ba1e2947a0896df6" target="_blank" rel="noopener">20 Min Strength Roll Call with Jess Sims</a> to develop stronger bones, manage chronic conditions as well as regulate your weight and improve your heart's strength. The great thing about strength training in winter is you can do it inside with whatever you have available or use the <a href="https://www.onepeloton.com.au/guide" target="_blank" rel="noopener">Peloton Guide</a> if you want to take your workout to the next level. With the Peloton Guide, or by using the Peloton App on your TV, you can turn your living room into a home gym enhanced by a guided workout experience with features including a Movement Tracker to keep you accountable. It’s always important to remember that even when working out from home, ensure that you are exercising safely and are aware of your surroundings in order to prevent injury. 2. Warm-up class: A 15-minute warm-up can be the push you need to get going in the morning. Instead of reading the news or flicking through the TV channels, scroll through the various warm-up classes offered on the <a href="https://www.onepeloton.com/app" target="_blank" rel="noopener">Peloton App</a>. A warm-up class can help you feel more energised and focused for the day ahead and is good for the mind as well as the body. Once you've started, you’ll likely feel exhilarated from the music that you'll want to keep going with a full class. Sometimes just getting started is the hardest part, but once your heart starts beating and blood starts flowing, you will feel energised and motivated particularly on those cold days.. 3. Cardio: If you'd rather just get right into it, a solid HIIT (High-Intensity Interval Training) workout usually lasts 20 to 30 minutes, with classes available on the Peloton App as well as the Bike. The winter air can help improve your endurance for cardio exercises, therefore you might use this indoor time to get into a routine and create a regular exercise program. Plan to take a 20-30 minute class where you get your heart rate up at least 5 days a week for maximum benefit. Choose a HIIT class from the <a href="https://www.onepeloton.com/app" target="_blank" rel="noopener">Peloton App</a> to boost your heart rate to not only keep you warm but improve your cardiovascular health. Dr Suzanne Steinbaum, says: “High-intensity interval training, or HIIT, workouts are popular for a reason: Studies suggest that these types of workouts can deliver the same health benefits of a moderate workout in half the time. It’s true, but only if you strike the right balance and work out on a consistent basis.” 4. Yoga: Although yoga might not be the first thing that comes to mind for a great workout, it actually has a lot of benefits. It helps to improve your flexibility, balance and increase you stamina. A 2016 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728955/" target="_blank" rel="noopener">study</a> also found that even bi-weekly yoga sessions can help with recovery, boost performance, strengthen your mental game, help with breathing more efficiently, open up tight hips, quads and hamstrings and build core strength. 5. Meditation: If you’re looking for something to help you stay centred all winter long, try a Peloton Meditation class from the comfort of your warm home. Bring a little more calm, focus and positive energy into your life, with Peloton’s range of meditation classes, many of whom are led by Peloton’s first Australian Instructor,<a href="https://www.onepeloton.com.au/instructors/peloton_l" target="_blank" rel="noopener">Kirra Michel</a>. Kirra stresses the importance of incorporating mindfulness and meditation in your exercise routine. “I might have a bias towards yoga and meditation as it's my passion. But, it's special in the fact it incorporates physical activity, breath work, and mindfulness. All of which positively affect cardiovascular risk factors. Modalities we conveniently have on the OnePeloton App!” About Peloton Peloton makes fitness entertaining, approachable, effective, and convenient while fostering social connections that motivate its members to commit to their fitness journeys. Australians can access the Peloton library with thousands of live and on-demand classes at the gym, at home, on the road, or wherever they choose to move, through the Peloton Bike, Peloton Bike+, Peloton Guide, and Peloton App on any iOS or Android device and select smart TVs. For more information, visit <a href="http://www.onepeloton.com.au/" target="_blank" rel="noopener">www.onepeloton.com.au</a>. About Suzanne Steinbaum Dr Suzanne Steinbaum is a leader in preventive cardiology, now in private practice in New York, and she is a paid consultant of the Peloton Health and Wellness Advisory Council. She is the CEO/Founder of Heart-Tech Health, a technology-based prevention model. She published Dr. Suzanne Steinbaum’s Heart Book: Every Woman’s Guide to a Heart-Healthy Life, and has been a national spokesperson for Go Red through the American Heart Association for 18 years. Follow her on <a href="https://www.instagram.com/drsteinbaum/?hl=en" target="_blank" rel="noopener">Instagram</a> and<a href="https://twitter.com/drsteinbaum?lang=en" target="_blank" rel="noopener">Twitter</a>. Image: Supplied

Body

"Peace, comfort and courage": Dame Deborah James farewelled

Dame Deborah James has been farewelled at a private funeral in London after losing her five-year battle with bowel cancer. The cancer campaigner, also known as Bowel Babe, died on June 29th at age 40. A service for the mum-of-two, who raised £7.4 million ($12.8 million) for multiple cancer charities in her final weeks, was a private service for family and friends which took place in West London's St Mary's Church. Local police shared their sorrow at the event taking place, tweeting: "Incredible and inspiring, Dame Deborah James! Your memory will live forever! "Our thoughts are with the family and friends! Wishing you peace, comfort and courage at this time of sorrow," they said. Deborah's husband and two children were among the procession that followed the hearse through the streets of the suburb in a sombre tribute. The 40-year-old's wicker coffin was adorned with roses named in her honour at the RHS Chelsea Flower Show earlier this year. Among the close friends and family in attendance were a small number of famous faces, including TV presenters Lorraine Kelly and Gaby Roslin. Deborah's husband, Sebastien Bowen, gave the eulogy during the service, while their son Hugo, 14, and daughter Eloise, 12, read poems. Ahead of the day James's brother Benjamin James penned an emotion tribute to his older sister on social media. "Saying bye is never going to be easy, but knowing you achieved more than any of us could ever dream of…and so, so much more…makes it that little bit more bearable," he said. "Take it easy up there. Here's to you x". The family <a href="https://oversixty.com.au/news/news/vale-dame-deborah" target="_blank" rel="noopener">announced</a> Deborah's death on June 29th, saying she "passed away peacefully" at home where she has been receiving hospice care. Image credits: Getty Images

Caring

Disbelief over new Dyson headphones

Dyson Zone’s air purifying headphones have finally been released after six years of research. Designed to purify the air that you breathe and work as noise cancelling headphones, the Dyson Zone was successful following 500 prototypes. "Developing a non-contact solution was a must for Dyson engineers, to avoid the discomfort and irritation often associated with full-contact alternatives. The visor, therefore, was a critical element," Dyson said of the headphones. "The airflow pathways and visor design are central to delivering pure air. "The geometries of the visor and the visor returns, alongside the central mesh that diffuses the two jets of airflow, ensure that the purified air exiting the filters is effectively delivered to the nose and mouth in crosswinds, and for the wearer's specific facial shape." The company explains how the Dyson engineers took a scientific approach and sought to get the best possible audio. "A first foray into the world of audio, Dyson engineers took a scientific approach, choosing not to rely on a 'golden listener' approach that many others do," they said. "Dyson's team of audio engineers and acousticians sought to engineer excellent audio led by metrics, backed up with extensive listening trials. The result: pure, rich audio and advanced noise cancellation." The inspiration came from the “shape and design of a horse’s saddle” for the headband and will help even out the weight on the person’s head. The air purifying headphones have however been roasted, with many questioning its need. “This April Fools is 2 days early,” someone wrote. “Private affluence and public squalor. Private health and public death. Dyson is everything wrong with capitalism, handily packaged in one unlikeable human,” another commented. “A phenomenally useful example of a tech-inspired distraction from the hard graft of addressing root cause and systemic failure,” someone else wrote. “Maybe the most dystopian thing about this pointedly dystopian product is that Dyson had to know that it would be derided as a gross symbol of technological inequality, but its market research indicated that the time was ripe to launch it anyway,” another comment read. Image: Dyson

Technology

Convenience, comfort, cost and carbon: what’s the best way to travel, save money and cut emissions?

As New Zealanders plan their summer holiday trips, it’s worth considering different travel options and their respective cost, both to the budget and the environment. I’ve <a href="https://www.massey.ac.nz/massey/fms/Research/Transport_article_Conversation_3.pdf">compared several travel modes (with all assumptions made found here)</a> — a small diesel car, electric car, bus, train or plane — for a door-to-door 300km return journey. The process has identified limitations for each mode, which may help policymakers better understand the challenges involved in developing a low-carbon transport system. New Zealand’s annual transport emissions have <a href="https://www.mfe.govt.nz/sites/default/files/media/Climate%20Change/new-zealands-greenhouse-gas-inventory-1990-2018-vol-1.pdf">nearly doubled</a> since 1990 and account for more than a fifth of total greenhouse gas emissions. Emissions from cars, utes and vans have continued to increase even though the <a href="https://www.motu.nz/our-research/environment-and-resources/emission-mitigation/shaping-new-zealands-low-emissions-future/a-timeline-of-the-nz-emissions-trading-scheme/">NZ Emissions Trading Scheme</a> has been in place for 14 years and has added a “carbon levy” of around 10-15 cents per litre to petrol and diesel. The Climate Change Commission has <a href="https://www.climatecommission.govt.nz/our-work/advice-to-government-topic/inaia-tonu-nei-a-low-emissions-future-for-aotearoa/">recommended</a> the government should: <ul> <li> reduce the reliance on cars (or light vehicles) and support people to walk, cycle and use public transport </li> <li> rapidly adopt electric vehicles </li> <li> and enable local government to play an important role in changing how people travel. </li> </ul> But is it realistic to expect governments to change how people travel? Providing information is perhaps the key. <h2>Transport comparisons</h2> A person’s choice of transport mode is based on a mixture of cost, comfort and convenience as well as speed and safety. But most New Zealanders choose their car out of habit rather than from any analytical reasoning. Carbon dioxide emissions are rarely a factor in their choice. Although more people now agree that climate change is a major issue, few have been willing or able to take steps to significantly reduce their transport-related carbon footprint. This analysis is based on my personal experiences travelling between my house on the outskirts of the city of Palmerston North to attend a meeting in the centre of Wellington. It relates to any other similar journey with a choice of transport modes, although the details will vary depending on the specific circumstances. I compared a 1500cc diesel car I owned for ten years with an electric car which has a 220km range and is mainly charged at home, using rooftop solar. The airport is 8km away from the house, the railway station 7km and the bus station 5km. I included “first and last mile” options when comparing total journey time, cost, carbon emissions, comfort and convenience. <iframe id="ph0I4" class="tc-infographic-datawrapper" src="https://datawrapper.dwcdn.net/ph0I4/8/" height="400px" width="100%" style="border: none;" frameborder="0"></iframe> <h2>Things to consider before a trip</h2> Travelling by car for one person is relatively costly but has good door-to-door convenience and can be quicker than the bus, train or plane, except during times of traffic congestion. Comfort is reasonable but the driver cannot read, work or relax as they can on a train. Car drivers usually consider the cost of fuel when planning a journey, but few consider the costs of depreciation, tyre wear, repairs and maintenance as included here. Should more than one person travel in the car, the costs and carbon emissions will be lower per passenger. <img src="https://images.theconversation.com/files/437335/original/file-20211213-17-446b2y.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="Woman taking picture from small plane" /> A short plane journey, if nearly full, can have lower emissions per passenger than one person going by road in a diesel car. Shutterstock/Peter Gudella Taking a short-haul flight over this distance is relatively costly and the journey is no quicker since there is considerable inconvenience getting to and from the airports. The carbon dioxide emissions per passenger can be lower than for a diesel car (with just the driver), assuming the plane has around 80% occupancy. For one person, taking a bus or train can be significantly cheaper than taking a car and also offers lower emissions. However, the longer overall journey time and the hassles getting to and from the stations are deterrents. Infrequent bus and train services, often at inconvenient times, can also be disincentives to choosing these modes. <h2>Going electric</h2> <img src="https://images.theconversation.com/files/437334/original/file-20211213-25-4k5xtx.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" alt="Car park reserved for electric cars to recharge" /> Electric cars offer convenience and low emissions. Shutterstock/Ed Goodacre The electric car has low carbon emissions, especially if charged from a domestic solar system. Coupled with reasonable comfort and convenience and the lowest journey cost per person when carrying two or more passengers, this supports the government’s policy to encourage the deployment of EVs. Travelling by train is perhaps the best option overall for one person making this journey. The total cost is less than half that of taking a car. Emissions are around a third of the diesel car. Comfort is good, with the opportunity to work or relax. Making the whole journey more convenient will help encourage more people to travel by train and help reduce transport emissions. But this will require national and local governments to: <ul> <li> encourage Kiwirail to provide more frequent services </li> <li> electrify all lines </li> <li> provide cheap and efficient “first-and-last-mile” services to railway stations </li> <li> undertake a major education campaign to illustrate the full cost, carbon emissions and convenience benefits resulting from leaving the car at home.<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; text-shadow: none !important;" src="https://counter.theconversation.com/content/165526/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> </li> </ul> <a href="https://theconversation.com/profiles/ralph-sims-204224">Ralph Sims</a>, Emeritus Professor, Energy and Climate Mitigation, <a href="https://theconversation.com/institutions/massey-university-806">Massey University</a> This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/convenience-comfort-cost-and-carbon-whats-the-best-way-to-travel-save-money-and-cut-emissions-165526">original article</a>. Image: Shutterstock/Matej Kastelic

Travel Trouble

Too wet? Too cold? Too hot? This is how weather affects the trips we make

What sorts of weather lead us to change our daily travel behaviour? How do we respond to scorching heatwaves, sapping humidity, snow and frost, strong winds, or torrential rain? International research shows weather is important in shaping our everyday movements. The research evidence suggests that bad weather can lead to planned journeys being rescheduled, rerouted or cancelled. The consequences of these shifts in daily travel choices can include increases in <a href="https://www.sciencedirect.com/science/article/pii/S136192090800165X">traffic congestion and accidents</a>, <a href="https://www.sciencedirect.com/science/article/pii/S136192090800165X">travel delays</a>, mental stress, environmental pollution and <a href="https://www.sciencedirect.com/science/article/pii/S0965856416306206">general travel dissatisfaction</a>. Because people who travel by bike or walking are most likely to change travel plans in bad weather, some cities are responding with innovations such as <a href="http://www.dw.com/en/the-netherlands-tests-heated-cycle-lanes/a-18971259">heated bicycle lanes</a> and <a href="https://blogs.ethz.ch/engagingmobility/2016/05/03/bicycle-infrastructure-in-singapore-an-overview/">sheltered walkways</a>. <h2>Why do we care about the weather?</h2> Firstly, how do we explain people’s common obsession with the weather? As <a href="http://www.samueljohnson.com/england.html">Samuel Johnson</a> put it: "It is commonly observed, that when two Englishmen meet, their first talk is of the weather; they are in haste to tell each other, what each must already know, that it is hot or cold, bright or cloudy, windy or calm." Is this merely a keen (or indeed pathological) interest in the subject? <a href="https://www.amazon.co.uk/Watching-English-Hidden-Rules-Behaviour/dp/0340818867">According to Kate Fox</a>, these conversations are not really about the weather at all: weather-speak is a form of code, evolved to help Anglo-Australian people overcome their natural reserve and actually talk to one another. Weather-speak can be used as a greeting, as an ice-breaker, and/or as a “filler” subject. But, beyond its use as a conversation prop and social bonding device, weather does play a major role in travel behaviour. And as the impacts of climate change unfold, the severity and frequency of extreme weather conditions are predicted to increase. A better understanding of the dynamics of the relationship between weather and travel behaviour is thus essential in helping cities develop transport and planning responses appropriate to their conditions. <h2>What do we know about the weather-travel relationship?</h2> It’s complicated. Research on the weather-travel relationship has revealed that effects vary by mode of travel. Active transport, such as walking and cycling, is the most vulnerable to variations in the weather. Arriving drenched is both uncomfortable and impractical, so we might drive rather than face this prospect. Wet weather forecasts are likely to <a href="http://www.fietsberaad.nl/library/repository/bestanden/Sabir%20et%20al%20(2010a).Pdf">trigger a travel mode shift</a> as travellers opt for greater comfort and safety. But the day of the week also affects these decisions. Inclement weather is <a href="https://www.sciencedirect.com/science/article/pii/S0968090X1730311X">more likely to reduce</a> weekend and off-peak travel – the so-called <a href="https://www.sciencedirect.com/science/article/pii/S0965856414002195">discretionary trips</a> – than standard weekday commute trips. Clearly, travel purpose plays a stronger role than weather. Significant variation exists in the effects of weather on trip-makers with <a href="https://link.springer.com/article/10.1007/s11116-015-9623-0">different individual characteristics and household composition</a>. For example, <a href="https://trid.trb.org/view/482123">commuters with children</a> are less likely to alter their travel because of the weather. This is possibly due to their household responsibilities. <a href="https://www.sciencedirect.com/science/article/pii/S0966692314000957">Geographic variations</a> across the transit network have been observed too. Bad weather has more serious effects in areas with less frequent services and without protected bus and rail stops. Travellers in areas with more frequent services and well-designed shelters appear to be <a href="https://www.sciencedirect.com/science/article/pii/S0968090X1730311X">less sensitive to bad weather</a>. In areas with high population densities, the effect of weather also appears to weaken. This is particularly the case for active transportation such as <a href="https://www.sciencedirect.com/science/article/pii/S0966692314001951">cycling</a>. How we travel during inclement weather also involves more subtle changes. Trip chaining, or the process of stringing together multiple smaller journeys into a larger one, is reduced in complexity, particularly <a href="https://link.springer.com/article/10.1007/s11116-015-9623-0">on rainy days</a>. In terms of “extreme” weather, not all types have the same effect. Heavy precipitation (snow or rain) and, to a lesser extent, extremely high or low temperatures <a href="https://www.researchgate.net/publication/262900761_Impact_of_Everyday_Weather_on_Individual_Daily_Travel_Behaviours_in_Perspective_A_Literature_Review">appear to have</a> a <a href="https://www.semanticscholar.org/paper/The-Impact-of-Climate-Change-and-Weather-on-An-of-Koetse-Rietveld/93b6e6516ad21a549096a97348fc8f56774396d3">greater effect</a> on travel behaviour than strong winds or high humidity. <h2>Adapting to weather conditions</h2> We cannot change the weather. But we can plan our transport systems to be more resilient and better shield us from the weather when we travel. If we don’t do this, we will face the same crisis as Transport for London. Since its privatisation, its train services experience delays every autumn and winter due to “<a href="https://en.wikipedia.org/wiki/Slippery_rail">leaves on the line</a>” and “<a href="https://en.wikipedia.org/wiki/The_wrong_type_of_snow">the wrong type of snow</a>”. What kind of transport adaptations are available and work? The options range from offering passengers a more diverse choice of modes, to improving existing infrastructure. For example, making public transport stations more user-friendly could soften the impact of bad weather. More seamless interchanges may have a strong effect, as commuters generally find modal transfers stressful. Temperature-controlled, covered or underground transfer stations would protect passengers while between modes of transport. Active travel infrastructure is particularly important. Cities that are committed to supporting non-motorised transport have implemented or proposed bold policies. We see examples of this around the world. Increasingly hot Madrid is <a href="https://www.fastcompany.com/3056166/madrid-is-covering-itself-in-plants-to-help-fight-rising-temperatures">covering itself in trees</a> to assist pedestrians. Frosty Dutch cities are testing <a href="http://www.dw.com/en/the-netherlands-tests-heated-cycle-lanes/a-18971259">heated bicycle lanes</a>. Arid Doha has floated the idea of <a href="https://www.youtube.com/watch?v=nmmdjquL9Tc">cooled bicycle paths</a>. And Singapore plans to expand the city’s network of <a href="https://blogs.ethz.ch/engagingmobility/2016/05/03/bicycle-infrastructure-in-singapore-an-overview/">sheltered walkways</a>. Projecting roofs and porticoes shield us from the hot sun or precipitation. Vegetation lessens the impacts of both cold wind in temperate and subpolar latitudes and hot sunshine elsewhere. Beyond these incremental interventions, a fundamental rethink of our urban design approach is necessary. The key to limiting and adapting to the effects of weather on travel may well be the “<a href="https://theconversation.com/the-30-minute-city-how-do-we-put-the-political-rhetoric-into-practice-56136">30-minute city</a>”. But this can only be achieved through high densities and mixed land use – concepts that have so far generated <a href="https://theconversation.com/30-minute-city-not-in-my-backyard-smart-cities-plan-must-let-people-have-their-say-59161">fierce resistance and NIMBYism</a> in Australia. Another word of caution. What works in one climate zone might not work in another. This is because human bodies and minds adjust and develop different expectations and tolerance to weather and temperature patterns. For example, the <a href="https://theconversation.com/heres-what-bike-sharing-programs-need-to-succeed-85969">optimal temperature range for cycling</a> is as broad as 4-40°C in continental climates, but as narrow as 15-32°C in subtropical climates. Image credits: Shutterstock This article originally appeared on <a rel="noopener" href="https://theconversation.com/too-wet-too-cold-too-hot-this-is-how-weather-affects-the-trips-we-make-93724" target="_blank">The Conversation</a>.

Travel Tips

5 tiny changes that will make your home instantly happier

Keep clutter minimal A stack of books. A pile of papers. Knick-knacks everywhere! If objects are crowding every surface of your home, you’re not alone. The first step to being truly happy in your space is to figure out what to keep, and what to let go. “A cluttered room is much more likely to produce, and contribute to, a cluttered mind,” says professional organiser Marie Kondo, author of the bestseller The Life-Changing Magic of Tidying Up. “I believe that only in an uncluttered room, which enables an uncluttered mind, can you truly focus your attention and your energy on the matters in your life which are preventing you from reaching your truest happiness.” According to design psychologist Sally Augustin, the powerful mental effects of clutter have roots in our evolution. “In our early days as a species, our lives depended on continually surveying the environment and seeing if anything was going to eat us,” she says. “Today we continue to survey our environment, and too many things make this subconscious reviewing more difficult, which is why the visual complexity of clutter is so stressful.” A study from Princeton University shows that too much disorganised stimuli simply overwhelms the brain. Display meaningful objects The process of letting go of ‘stuff’ doesn’t mean you should live in a stark environment, according to Dr Augustin that would feel alien to us. Kondo’s method uses the test of whether an object ‘sparks joy’ in your heart. “When you decide what to keep based on what sparks joy, you are establishing and reaffirming to yourself what is most important to you,” she says. It’s not about the latest home design styles, it’s how an object makes you feel. Still love showing off that soccer trophy from third grade? Keep it! As far as how much to display, balance out the chaos in your life with a visually quieter environment. The amount that feels right may vary from person to person, but Dr Augustin suggests four or five pictures in a room and a couple of objects on a surface, depending on the size. Kondo says an added benefit of going through your possessions is learning how to get rid of mental baggage as well as the physical. “The skills you learn can be applied in your life well beyond deciding on which souvenir coffee mug to keep,” she says. Create a calming space Finding a ‘sanctuary’ in your home gives your mind a place to go to rest and restore, helping you feel more at peace. It doesn’t have to be a whole room, it could be a reading nook, a knitting or craft space, or even a ‘home spa’ in your bathroom. In carving out your sacred space, Dr Augustin suggests bright but muted colours like sage, soft textures like flannel, warm light, and curved lines in patterns and objects instead of straight lines. Studies show we prefer curved lines because we see sharp transitions, such as right angles, as more of a threat. Bring nature inside Studies have shown nature to be calming to our psyche, so one way to feel happier in your space is to bring plants inside. “Bringing nature into your home definitely has powerful psychological effects,” says interior designer and design psychology coach <a href="http://www.happystartsathome.com/">Rebecca West</a>. “Peace lilies are one of my favourites because they’re easy-to-care-for and do well in low light conditions.” Dr Augustin also suggests avoiding spiky plants. “We associate comfort with curvy shapes and not spiky ones, which make us more alert,” she says. Houseplants have the added benefit of helping to refresh the air in a room, making you healthier, according to research. “But if you aren’t blessed with a green thumb, then fresh flowers or even a print of a garden or a wall mural of trees can affect some of that same profound healing,” West says. “Even having natural wood furniture in your home partnered with green accessories or wall paint can bring that outdoor feeling inside.” Make your space more social Humans are pro-social beings, so your home should also be a place where you feel comfortable inviting friends over. Consider buying home items that lend themselves to socialising: a barbecue, a fire pit to gather around, or board games for game night. Plus, make sure your rooms are arranged for easy socialising. “If you want your living room to be ready for a book club, then it should be arranged to focus on conversation, not a giant TV,” West says. Dr Augustin suggests considering your guests’ varying personalities as well. “Extroverts would prefer couches and introverts would prefer an individual chair, so you should have a range of options,” she says. “Arrange the furniture so people can make easy eye contact with each other, but also so they can gracefully break eye contact and look at something else, like a fish tank, a piece of art, or a window with a view.” These ‘positive distractions’ can help you and your guests adhere to humans’ preferred length of eye contact; about three seconds, according to <a href="http://rsos.royalsocietypublishing.org/content/3/7/160086">research</a>. Written by Tina Donvito. This article first appeared in <a rel="noopener" href="https://www.readersdigest.co.nz/food-home-garden/home-tips/13-tiny-changes-that-will-make-your-home-instantly-happier" target="_blank">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a rel="noopener" href="http://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRA87V" target="_blank">here’s our best subscription offer.</a> Image: Getty Images <img style="width: 100px !important; height: 100px !important;" src="https://oversixtydev.blob.core.windows.net/media/7820640/1.png" alt="" data-udi="umb://media/f30947086c8e47b89cb076eb5bb9b3e2" />

Home Hints & Tips

How much do you need to retire comfortably?

Calculating how much money you’ll need for your retirement can be difficult because you need to take a number of factors into account including how much money you have now, how long it will last you and what your plans are for your future. The other factors you need to take into account include your lifestyle and the number of years you’ll spend retired. Additionally, estimating how much you’ll have when you plan to retire depends on factors such as your current salary, super balance and assets. With so many factors, it’s easy to see why you might need a retirement calculator to get an idea of your retirement savings needs. Companies such as AMP have <a href="https://www.amp.com.au/retirement/calculator/retirement-calculator">retirement calculators</a> on their sites and you can use these to get an indication of whether there’s a shortfall between how much you are estimated to have and how much you’ll need in retirement, and put a plan in place to address the situation. How much is enough for retirement? The Association of Superannuation Funds of Australia (ASFA) estimates that Australians aged around 65 who own their own home and are in relatively good health, will need between $535 and $837 per week for one person and between $774 and $1186 per week for a couple. The lower amount will be for a more modest lifestyle but this is still better than living on the <a href="https://www.amp.com.au/retirement/prepare-to-retire/retirement-pension-types">age pension</a>. While the higher amount would be for a more comfortable lifestyle with a broad range of leisure and recreational activities – including domestic and international travel. If you're on above-average incomes, another rule of thumb to estimate how much money you’ll need in retirement is to assume you will require 67% (two-thirds) of your pre-retirement income to maintain the same standard of living. What are your retirement lifestyle expectations? Ultimately, how much money you'll need for your own retirement is very personal, and will depend on your own situation, wants, needs and lifestyle expectations. It may help to factor in your day-to-day spending habits, your recreational activities and hobbies and whether you’ll be entering retirement debt-free. How long will you work for? The age at which you retire can have a significant impact on how much money you have and how much money you need in retirement. It can depend on factors such as your health, debts, super balance, age you can access your super, whether you have dependants and your partner’s retirement plans (if you have one). How long will you be retired? Keep in mind if you're planning to retire at around the age of 65, it’s likely you’ll live for another 20 years or so. Men aged 65 can expect to live to 84.6 years, while women can expect to live to 87.3 years. How much money will you have in retirement? The money you use to fund your life in retirement will likely come from a range of different sources including the following: Superannuation Knowing your super balance is a crucial part of planning for retirement because it's likely to form a substantial part of your retirement savings. The age pension Depending on your circumstances and assets, you could be eligible for a full or part age pension or alternatively, you may not be eligible for government assistance at all. Check up on this by visiting your country's age pension site which has a calculator and you can ascertain your eligibility. Investments, savings and inheritance You may be planning to downsize your house, sell shares or an investment property, or use money you’ve saved in a savings account or term deposit to contribute to your retirement. Or perhaps an inheritance or the proceeds from your family’s estate may help you out in your later years. So these will all need to be taken into account. How retirement calculators can help If you use one of the <a href="https://secure.amp.com.au/ddc/public/ui/retirement-needs/">retirement calculators</a> available online, you can work out how much you’ll need in your retirement. Often when you go through all the steps of using a retirement calculator, it shows you how much you’ll need to fund your entire retirement and sometimes this points to a shortfall. While this news may seem scary, it’s not an uncommon situation. Luckily, finding out about the possible shortfall now means there may still be ways to boost your savings before retirement. What do you do if you won’t have enough to retire? If you find you’re facing a shortfall in retirement, there are several things you can do to get your retirement on track. You could consider boosting your super through additional contributions, delaying your retirement, adjusting your retirement lifestyle expectations, or selling other assets. Simply by having an idea of your current and projected retirement savings, thanks to using retirement calculators, you can work out a plan to improve your situation. The earlier you start, the easier it may be for you to reach your retirement goals. Image: Getty Images

Retirement Income

Prince Charles “deeply hurt” and seeking comfort in Camilla

Prince Charles is said to be “deeply hurt” by his youngest son and his wife over their sit-down Oprah interview. However not all hope is lost, as reports say the heir is keen on mending his broken relationship with Prince Harry. The world tuned in when Meghan and Harry sat down with Oprah to share their experiences in being a part of the royal family. In the two hour interview, Prince Harry revealed his father stopped taking his calls when they decided to step down from their roles as senior royals and also claimed his brother and dad are“trapped” in the institution. <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7840300/chrle-harry.jpg" alt="" data-udi="umb://media/e1ca4277b469422e986818818ea85484" /> Image: Getty Despite what was painted as a fractured relationship, reports have stated that Prince Charles has plans to contact his son in the coming weeks to try and smooth things over. “You are looking at a father who is deeply hurt by where he finds his relationship with his son,” a friend told the Daily Mail. “But, after much reflection, he also realises that nothing good will come of prolonging the fight. “He feels it is time to heal. Now is the time to mend a broken relationship.” The prince is reportedly being comforted by his wife, Camilla, the Duchess of Cornwall, who "just wants it fixed". Reports stated last week that Prince Charles was “in despair” over the interview where Meghan and Harry said they were cut off financially, Archie’s skin colour was made a concern before his birth, and the pressures and control the couple felt while working for The Firm. Meghan was also candid about her mental health, admitting to Oprah that there were days where she “just wanted to die”.

Relationships

The psychology of comfort food - why we look to carbs for solace

Amid the global spread of COVID-19 we are witnessing an increased focus on gathering food and supplies. We’ve seen images of supermarket shelves emptied of basics such as toilet paper, pasta, and tinned foods. Messages to reassure people there would be continued supply of provisions has done little to ease public anxiety. <a href="https://www.bbc.com/worklife/article/20200304-coronavirus-covid-19-update-why-people-are-stockpiling">Panic buying and stockpiling</a> are likely responses to heightened anxiety, fear and uncertainty about the future. COVID-19 poses an imminent threat. Being able to exert some control over the situation by gathering goods to store for lockdown is one way individuals seek to manage anxiety and fear, and feel protected. But why do we seek out certain foods, and should we give in to cravings? Retreating into our pantries On the one hand, newly stocked and plentiful pantries, fridges and freezers reassure us that food is readily available and puts supplies within easy reach. At the same time, feelings such as loneliness, anxiety, depression, and stress may increase as we retreat and become housebound. So, we may be more vulnerable to what is referred to as “emotional eating” during this challenging time. Reaching out for food to comfort oneself is an attempt to manage or alleviate negative emotions. A person’s tendency to emotionally eat can be measured using questionnaires such as the <a href="https://www.sciencedirect.com/science/article/pii/S019566631200013X">Emotional Eating Scale</a>, which asks about eating in response to anxiety, depression and anger. From an early age, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3907771/#B65">infants learn to associate feeding with being soothed</a> and social interaction. In everyday life, food is often used to enhance mood or “treat” ourselves. <a href="https://www.ncbi.nlm.nih.gov/pubmed/30595479">Eating tasty food releases dopamine</a> in our brains, which is strongly associated with desire and wanting for food. Eating sweet and fatty foods <a href="https://www.ncbi.nlm.nih.gov/pubmed/16546294">may improve mood temporarily</a> by making us feel happier and more energetic while also satisfying our hunger. However, if comfort eating becomes a habit, it often comes with health costs, such as <a href="https://www.ncbi.nlm.nih.gov/pubmed/30894189">weight gain</a>. Research by <a href="https://www.sciencedirect.com/science/article/abs/pii/S0195666318300874">Mantau and colleagues in 2018</a> found emotional eating is most likely to occur in response to stress and in individuals who are trying restrict their food intake (“restrained eaters”). These factors were more important in explaining people’s food choices than biological factors such as hunger. Other studies have also shown that trying to suppress food urges can be futile and have the opposite effect to the desired outcome. For example, dieters have been found to <a href="https://www.sciencedirect.com/science/article/abs/pii/S0195666312000219">experience strong cravings</a> for the very foods they were trying to restrict. Doing it tough Employment insecurity, financial difficulty and hardship due to the COVID-19 pandemic are affecting the lives of many people. <a href="https://www.cambridge.org/core/services/aop-cambridge-core/content/view/985DE9F19CEA4165BE1E85A022BEFDFB/S0007125000253737a.pdf/inequality_an_underacknowledged_source_of_mental_illness_and_distress.pdf">Past</a> <a href="https://jech.bmj.com/content/71/4/324">research</a> has shown that poverty is associated with psychological distress, including higher rates of depression and lower mental well-being. Again, people’s ways of coping with this distress could have further ramifications for their health. Research <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/oby.22402">shows</a> those in lower socioeconomic circumstances were more distressed, and more likely to turn to emotional eating as a way of coping. This emotional eating was, in turn, associated with increased body weight. This suggests it is not distress or biological make-up but people’s ways of coping (using food) that may be critical in explaining why some people gain weight in response to stressful life events. <a href="https://www.annualreviews.org/doi/abs/10.1146/annurev.psych.031809.130711">People with a history of socioeconomic disadvantage </a> may also find it harder to cope with emotional distress, perhaps due to factors such as lower social support. As a result, they may be more vulnerable to using food as a way of coping. Toasty crusty goodness Baking has become a strong theme on social media. The #BakeCorona hashtag has <a href="https://www.sbs.com.au/food/article/2020/03/23/hashtag-connecting-home-bakers-isolation">taken off</a> and <a href="https://www.instagram.com/explore/tags/quarantinebaking/">#QuarantineBaking</a> has over 65,000 posts. Research suggests there are likely benefits from engaging in cooking. The <a href="https://www.ncbi.nlm.nih.gov/pubmed/29121776">psychosocial benefits of baking</a> have been shown to include boosts in socialisation, self-esteem, quality of life, and mood. <a href="https://www.ncbi.nlm.nih.gov/pubmed/29955728">Cooking with children</a> may also promote healthy diets. By providing and sharing food with other people, baking may <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3907771/#B65">strengthen social relationships and make us feel closer to our loved ones</a>. This may explain why it has become so popular in these times. Coping with lockdown During this time of social isolation, it’s tempting to reach for food, but a healthy balance remains important. Creating a “new routine” or “new normal” which includes a variety of activities – exercise, baking, music, reading, online activities, working or studying, relaxing, keeping in touch with friends and family - may help maintain a sense of well-being, and assist in managing meal times and food intake. <a href="https://www.mindful.org/mindfulness-how-to-do-it/">Mindfulness meditation practice</a> may be useful in managing emotional eating and weight. Research has shown that Mindfulness Based Interventions (MBIs) are effective in <a href="https://www.ncbi.nlm.nih.gov/pubmed/24854804">managing emotional eating</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/29076610">reducing weight and improving obesity-related eating behaviours</a>. Weight management initiatives should encompass psychological factors such as mood and distress. Teaching people to develop positive coping strategies in these challenging times (problem solving, positive help seeking, relaxation techniques) may be particularly effective. Written by Joanne Dickson and Charlotte Hardman. Republished with permission of <a href="https://theconversation.com/the-psychology-of-comfort-food-why-we-look-to-carbs-for-solace-135432">The Conversation.</a>

Food & Wine

4 virtual tours you can do from the comfort of your home

More and more people are cancelling their trips and staying indoors in an effort to limit the spread of the new coronavirus. However, you can still explore other parts of the world from the comfort of your home. Here are some virtual tours you can go on. <ol> <li> Wellington, New Zealand</li> </ol> While the capital of New Zealand remains physically off limits, aspiring visitors can take a stroll around the city through a virtual reality game. In WellTown, which is described as “the world’s first gamified virtual city”, people can try out different Wellingtonian experiences, ranging from an underwater dive in the capital’s harbour to a stargazing session during Matariki. Users can also stand next to the All Blacks at Westpac Stadium as well as tour the National Museum of New Zealand Te Papa and learn more about movie production at the Oscar-winning Weta Workshop. Those with VR headsets can access the interactive experiences through Steam and Oculus VR stores. Some of the 360-virtual trips have also been made available on <a href="https://www.youtube.com/playlist?list=PLSYQLfOl2OcLb7R5PRLPeczsSy5ohZqgc">Youtube</a>. <ol start="2"> <li> Yosemite National Park, US</li> </ol> While the Californian national park is closed indefinitely in the wake of the growing pandemic in the US, visitors can zip around the cliffs and waterfalls through the <a href="https://www.virtualyosemite.org/">Virtual Yosemite site</a>. Trail across the famous Half Dome, see the majestic view of Washburn Point from the Glacier Point Road and watch the dawn break at the million-year-old Mono Lake. <ol start="3"> <li> Musée d’Orsay, Paris, France</li> </ol> The Paris museum boasts a vast trove of paintings, sculptures, furniture and photography – all of which can be viewed on <a href="https://artsandculture.google.com/partner/musee-dorsay-paris?hl=en">Google Arts & Culture</a>. The collection ranges from Vincent Van Gogh’s iconic Self-Portrait to Alexandre Cabanel’s The Birth of Venus. You can also click on the artist to find more of their works on the platform. <ol start="4"> <li> Georgia Aquarium, Atlanta, US</li> </ol> Zoos across the world have closed their doors until further notice, but Georgia Aquarium is offering live views of their marine animals through <a href="https://www.georgiaaquarium.org/webcam/beluga-whale-webcam/">special webcams</a>. See how African penguins, beluga whales and sea otters spend their day with no human visitors, or learn more fun facts about harbor seals and puffins on the animal guide.

International Travel

Holidaying in a disaster zone isn't as crazy as it seems

Holidaying in a disaster zone might seem crazy, but “volunteer tourism” can actually help communities recover from natural disasters. And if can offer a unique and rewarding experience for volunteers, if done carefully. When disaster hits a tourist destination – whether fire, flood, cyclone or earthquake – tourists usually stay away, leaving communities to deal with a loss of income on top of the costs of repair and recovery. On the other hand, people who feel a natural curiosity, as well as a natural desire to help, are keen for experiences where they can interact with locals and make a difference. This “volunteer tourism” should not be confused with “disaster tourism” in which tourists immediately travel to a scene not to help but to look. Nepal shows what can be done We examined volunteer tourism in Nepal in the wake of the April 2015 earthquake that killed nearly 9,000 people and injured nearly 22,000. We found that when it was done in an ethical manner that considered local conditions and the community, it could aid recovery and resilience. It is important that the process be controlled locally and that the invitation from locals be genuine. It is also important that volunteer tourists be prepared to engage in work that mainstream tourists would not. Our study, <a href="https://www.sciencedirect.com/science/article/pii/S0160738319301598">Engaging volunteer tourism in post-disaster recovery in Nepal</a>, has just been published in the Annals of Tourism Research. In the four months that followed the Nepal earthquake, international tourism more than halved. Initially most relief organisations asked international volunteers not to come unless they had specific expertise, such as medical skills, building skills, or experience responding to emergencies. Then the Pacific Asia Travel Association and Nepalese tourism industry leaders worked together to produce the report of the <a href="http://pata.org.np/wp-content/uploads/2016/06/A-Report-on-PATA-Nepal-Tourism-Rapid-Recovery-Taskforce.pdf">Nepal Rapid Recovery Task Force</a>, running workshops with more than 200 tourism industry leaders and professionals. Volunteer tourism led the way back The strategy they came up with prioritised potential tourism regrowth markets, including volunteer tourism. Nepal relaxed conditions to allow international tourists to volunteer on a wide range of projects including rebuilding homes and schools, interning in hospitals, supporting non-government organisations and reestablishing sustainable agriculture. It helped that Nepal was set up for it. It had already hosted organisations offering short-term travellers the opportunity to teach English and to work on health projects. In 2015 and 2016 it hosted three global celebrities whose widely-publicised visits raised the profile and popular appeal of Nepal, especially to volunteer tourists. In May 2015, Hollywood actress Susan Sarandon visited Nepal and actively promoted volunteer tourism to the North American market. In mid-2015 Hong Kong based actor Jackie Chan visited and encouraged Chinese tourists and volunteers to come to Nepal. In March 2016, Prince Harry (the younger son of Prince Charles) spent two weeks in Nepal engaged in volunteer programs. Nepal’s tourism recovery since then has been remarkable. In 2015, the year of the earthquake, just under 600,000 international tourists visited. By 2018 the number had reached an all time record of almost 1.2 million. In 2019 it grew further. Volunteer tourism drove the recovery. The Nepal Association of Tour and Travel Agents says almost one third of the tours booked to Nepal in the two years after the earthquake comprised groups who combined tourism experiences with volunteering or philanthropy. It needs to meet local needs In times of national crisis, the priority of a government has to be restoring the welfare of its people. However, the process by which that happens is multifaceted. In destinations that rely on tourism as a primary source of foreign investment, it can make sense to build tourism into the recovery process. A focus on tourism need not detract from other critical processes such as providing health care and emergency services, clearing debris and construction. But that’s easier said than done. Natural disasters by their very nature sow confusion, severely damage infrastructure and impose great strains on emergency management and administration. Volunteer tourism won’t work everywhere, but where conditions are right, international visitors can speed rather than slow recovery.<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; text-shadow: none !important;" src="https://counter.theconversation.com/content/128841/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/david-beirman-4852">David Beirman</a>, Senior Lecturer, Tourism, <a href="http://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a>; <a href="https://theconversation.com/profiles/simone-faulkner-911263">Simone Faulkner</a>, , <a href="http://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a>, and <a href="https://theconversation.com/profiles/stephen-wearing-7081">Stephen Wearing</a>, Associate Professor, Management, <a href="http://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a> This article is republished from <a href="http://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/holidaying-in-a-disaster-zone-isnt-as-crazy-as-it-might-seem-128841">original article</a>.

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Readers response: What’s your top travel tip for staying comfortable on long journeys?

‘Dark tourism’ is attracting visitors to war zones and sites of atrocities in Israel and Ukraine. Why?

REVIEW: Feel supported and comfortable through every stride with ASICS

What are heart rate zones, and how can you incorporate them into your exercise routine?

People in the world’s ‘blue zones’ live longer – their diet could hold the key to why

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

What to wear on a plane, according to flight attendants

Hospice nurse explains the “very comforting” thing that happens just before death

How to pick the best sheets

Best cold weather workouts you can do from the comfort of home

"Peace, comfort and courage": Dame Deborah James farewelled

Disbelief over new Dyson headphones

Convenience, comfort, cost and carbon: what’s the best way to travel, save money and cut emissions?

Too wet? Too cold? Too hot? This is how weather affects the trips we make

5 tiny changes that will make your home instantly happier

How much do you need to retire comfortably?

Prince Charles “deeply hurt” and seeking comfort in Camilla

The psychology of comfort food - why we look to carbs for solace

4 virtual tours you can do from the comfort of your home

Holidaying in a disaster zone isn't as crazy as it seems

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Catalogues

Travel

Health

Lifestyle

Finance

Entertainment

Property

Information

Keep up to date

Search

Readers response: What’s your top travel tip for staying comfortable on long journeys?

‘Dark tourism’ is attracting visitors to war zones and sites of atrocities in Israel and Ukraine. Why?

REVIEW: Feel supported and comfortable through every stride with ASICS

What are heart rate zones, and how can you incorporate them into your exercise routine?

People in the world’s ‘blue zones’ live longer – their diet could hold the key to why

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

What to wear on a plane, according to flight attendants

Hospice nurse explains the “very comforting” thing that happens just before death

How to pick the best sheets

Best cold weather workouts you can do from the comfort of home

"﻿Peace, comfort and courage": Dame Deborah James farewelled

Disbelief over new Dyson headphones

Convenience, comfort, cost and carbon: what’s the best way to travel, save money and cut emissions?

Too wet? Too cold? Too hot? This is how weather affects the trips we make

5 tiny changes that will make your home instantly happier

How much do you need to retire comfortably?

Prince Charles “deeply hurt” and seeking comfort in Camilla

The psychology of comfort food - why we look to carbs for solace

4 virtual tours you can do from the comfort of your home

Holidaying in a disaster zone isn't as crazy as it seems

"Peace, comfort and courage": Dame Deborah James farewelled