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Thinking of trying a new diet? 4 questions to ask yourself before you do

<p><em><a href="https://theconversation.com/profiles/melissa-eaton-1522868">Melissa Eaton</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a>; <a href="https://theconversation.com/profiles/verena-vaiciurgis-1647095">Verena Vaiciurgis</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a>, and <a href="https://theconversation.com/profiles/yasmine-probst-235268">Yasmine Probst</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a></em></p> <p>We live in a society that glorifies dieting, with around <a href="https://doi.org/10.1111%2Fobr.12466">42% of adults globally</a> having tried to lose weight. Messages about <a href="https://doi.org/10.2196/38245">dieting and weight loss</a> are amplified on social media, with a never-ending cycle of weight loss fads and diet trends.</p> <p>Amid often conflicting messages and misinformation, if you’re looking for diet advice online, it’s easy to become confused and overwhelmed.</p> <p>So before diving into the latest weight loss trend or extreme diet, consider these four questions to help you make a more informed decision.</p> <h2>1. Is the diet realistic?</h2> <p>Have you considered the financial cost of maintaining the diet or lifestyle, and the time and resources that would be required? For example, do you need to purchase specific products, supplements, or follow a rigid meal plan?</p> <p>If the diet is coming from someone who is trying to sell you something – such as a particular weight-loss product you need in order to follow the diet – this could be a particular red flag.</p> <p>Many extreme diet recommendations come from a place of privilege and overlook food access, affordability, cooking skills, where you live, or even your culture and ethics.</p> <p>If the diet has these sorts of issues it can lead to <a href="https://doi.org/10.1017/S1368980024000132">frustration, stress, stigmatisation</a> and feelings of failure for the person trying to adhere to the diet. But the problem may be with the diet itself – not with you.</p> <h2>2. Is there evidence to support this diet?</h2> <p>Self-proclaimed “experts” online will often make claims focused on specific groups, known as <a href="https://doi.org/10.4103%2F0972-6748.77642">target populations</a>. This might be 30- to 50-year-old men with diabetes, for example.</p> <p>In some cases, evidence for claims made may come from animal studies, which might not be applicable to humans at all.</p> <p>So be aware that if research findings are for a group that doesn’t match your profile, then the results might not be relevant to you.</p> <p>It takes time and a lot of high-quality studies to tell us a “diet” is safe and effective, not just one study. Ask yourself, is it supported by multiple studies in humans? Be critical and question the claims before you accept them.</p> <p>For accurate information look for government websites, or ask your GP or dietitian.</p> <h2>3. How will this diet affect my life?</h2> <p>Food is much more than calories and nutrients. It plays many roles in our lives, and likewise diets can influence our lives in ways we often overlook.</p> <p>Socially and culturally, food can be a point of <a href="https://doi.org/10.1017/S1368980024000132">connection and celebration</a>. It can be a source of enjoyment, a <a href="https://doi.org/10.1016/j.jbusres.2018.12.024">source of</a> comfort, or even a way to explore new parts of the world.</p> <p>So when you’re considering a new diet, think about how it might affect meaningful moments for you. For example, if you’re going travelling, will your diet influence the food choices you make? Will you feel that you can’t sample the local cuisine? Or would you be deterred from going out for dinner with friends because of their choice of restaurant?</p> <h2>4. Will this diet make me feel guilty or affect my mental health?</h2> <p>What is your favourite meal? Does this diet “allow” you to eat it? Imagine visiting your mum who has prepared your favourite childhood meal. How will the diet affect your feelings about these special foods? Will it cause you to feel stressed or guilty about enjoying a birthday cake or a meal cooked by a loved one?</p> <p>Studies have shown that dieting can negatively impact our <a href="https://doi.org/10.1007%2FBF03405201">mental health</a>, and skipping meals can increase symptoms of <a href="https://doi.org/10.1016/j.jagp.2020.01.160">depression and anxiety</a>.</p> <p>Many diets fail to consider the psychological aspects of eating, even though our mental health is just as important as physical health. Eating should not make you feel stressed, anxious, or guilty.</p> <p>So before starting another diet, consider how it might affect your mental health.</p> <h2>Moving away from a dieting mindset</h2> <p>We’re frequently told that weight loss is the path to better health. Whereas, we can prioritise our health without focusing on our weight. Constant messages about the need to lose weight can also be harmful to mental health, and not necessarily helpful for <a href="https://doi.org/10.1152/ajpregu.00755.2010">physical health</a>.</p> <p>Our research has found eating in a way that prioritises health over weight loss is linked to a range of <a href="https://doi.org/10.1016/j.appet.2024.107361">positive outcomes</a> for our health and wellbeing. These include a more <a href="https://books.google.com.au/books?hl=en&amp;lr=&amp;id=IuZzDgAAQBAJ&amp;oi=fnd&amp;pg=PT9&amp;dq=%22relationship+with+food%22&amp;ots=e-NxLzUIFF&amp;sig=s7p6_SijfgZE6Odx7ztV4xXPGp8&amp;redir_esc=y#v=onepage&amp;q=%22relationship%20with%20food%22&amp;f=false">positive relationship</a> with food, and less guilt and stress.</p> <p>Our research also indicates <a href="https://doi.org/10.1016/j.appet.2024.107361">mindful and intuitive eating</a> practices – which focus on internal cues, body trust, and being present and mindful when eating – are related to lower levels of depression and stress, and greater body image and self-compassion.</p> <p>But like anything, it takes practice and time to build a positive relationship with food. Be kind to yourself, seek out <a href="https://www.sizeinclusivehealth.org.au/find-a-provider">weight-inclusive</a> health-care professionals, and the changes will come. Finally, remember you’re allowed to find joy in food.<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/237766/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/melissa-eaton-1522868">Melissa Eaton</a>, Accredited Practising Dietitian; PhD Candidate, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a>; <a href="https://theconversation.com/profiles/verena-vaiciurgis-1647095">Verena Vaiciurgis</a>, Accredited Practising Dietitian; PhD Candidate, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a>, and <a href="https://theconversation.com/profiles/yasmine-probst-235268">Yasmine Probst</a>, Associate Professor, School of Medical, Indigenous and Health Sciences, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a></em></p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/thinking-of-trying-a-new-diet-4-questions-to-ask-yourself-before-you-do-237766">original article</a>.</em></p>

Body

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Stuck in fight-or-flight mode? 5 ways to complete the ‘stress cycle’ and avoid burnout or depression

<div class="theconversation-article-body"> <p>Can you remember a time when you felt stressed leading up to a big life event and then afterwards felt like a weight had been lifted? This process – the ramping up of the stress response and then feeling this settle back down – shows completion of the “stress cycle”.</p> <p>Some stress in daily life is unavoidable. But remaining stressed is unhealthy. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2568977/">Chronic stress</a> increases <a href="https://pubmed.ncbi.nlm.nih.gov/32886587/">chronic health conditions</a>, including heart disease and stroke and diabetes. It can also lead to <a href="https://theconversation.com/were-all-exhausted-but-are-you-experiencing-burnout-heres-what-to-look-out-for-164393">burnout</a> or <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/">depression</a>.</p> <p>Exercise, cognitive, creative, social and self-soothing activities help us process stress in healthier ways and complete the stress cycle.</p> <h2>What does the stress cycle look like?</h2> <p>Scientists and researchers refer to the “stress response”, often with a focus on the fight-or-flight reactions. The phrase the “stress cycle” has been made popular by <a href="https://www.penguin.co.uk/articles/2019/03/complete-stress-cycle-emotional-exhaustion-burnout">self-help experts</a> but it does have a scientific basis.</p> <p>The <a href="https://www.ncbi.nlm.nih.gov/books/NBK541120/">stress cycle</a> is our body’s response to a stressful event, whether real or perceived, physical or psychological. It could be being chased by a vicious dog, an upcoming exam or a difficult conversation.</p> <p>The stress cycle has three stages:</p> <ul> <li> <p><strong>stage 1</strong> is perceiving the threat</p> </li> <li> <p><strong>stage 2</strong> is the fight-or-flight response, driven by our stress hormones: adrenaline and cortisol</p> </li> <li> <p><strong>stage 3</strong> is relief, including physiological and psychological relief. This completes the stress cycle.</p> </li> </ul> <p>Different people will respond to stress differently based on their life experiences and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181835/#:%7E:text=The%20major%20findings%20regarding%20the,renin%2Dangiotensin%2Daldosterone%20system%20or">genetics</a>.</p> <p>Unfortunately, many people experience <a href="https://www.weforum.org/agenda/2023/01/polycrisis-global-risks-report-cost-of-living/">multiple and ongoing stressors</a> out of their control, including the cost-of-living crisis, extreme weather events and <a href="https://www.aihw.gov.au/family-domestic-and-sexual-violence/types-of-violence/family-domestic-violence">domestic violence</a>.</p> <p>Remaining in stage 2 (the flight-or-flight response), can lead to chronic stress. <a href="https://theconversation.com/how-chronic-stress-changes-the-brain-and-what-you-can-do-to-reverse-the-damage-133194">Chronic stress</a> and high cortisol can increase <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5476783/">inflammation</a>, which damages our brain and other organs.</p> <p>When you are stuck in chronic fight-or-flight mode, you don’t think clearly and are more easily distracted. Activities that provide temporary pleasure, such as eating junk food or drinking alcohol are <a href="https://onlinelibrary.wiley.com/doi/10.1111/acer.14518">unhelpful strategies</a> that do not reduce the stress effects on our brain and body. Scrolling through social media is also not an effective way to complete the stress cycle. In fact, this is associated with an <a href="https://www.apa.org/monitor/2022/11/strain-media-overload">increased stress response</a>.</p> <h2>Stress and the brain</h2> <p>In the brain, chronic high cortisol can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4561403/">shrink the hippocampus</a>. This can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1557684/#:%7E:text=The%20hippocampal%20formation%20plays%20a,%2C%20memory%2C%20motivation%20and%20emotion.&amp;text=Therefore%2C%20reduced%20hippocampal%20volumes%20should,in%20patients%20with%20major%20depression">impair a person’s memory</a> and their capacity to think and concentrate.</p> <p>Chronic high cortisol also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2907136/#:%7E:text=The%20prefrontal%20cortex%20(PFC)%20intelligently,brain%20regions%20(BOX%201).">reduces activity</a> in the prefrontal cortex but <a href="https://www.sciencedirect.com/science/article/pii/S2352289514000101">increases activity</a> in the amygdala.</p> <p>The prefrontal cortex is responsible for higher-order control of our thoughts, behaviours and emotions, and is <a href="https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2014.00761/full">goal-directed</a> and rational. The amygdala is involved in reflexive and emotional responses. Higher amygdala activity and lower prefrontal cortex activity explains why we are less rational and more emotional and reactive when we are stressed.</p> <p>There are five <a href="https://www.penguin.co.uk/articles/2019/03/complete-stress-cycle-emotional-exhaustion-burnout">types of activities</a> that can help our brains complete the stress cycle.</p> <figure><iframe src="https://www.youtube.com/embed/eD1wliuHxHI?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption><span class="caption">It can help to understand how the brain encounters stress.</span></figcaption></figure> <h2>1. Exercise – its own complete stress cycle</h2> <p>When we exercise we get a short-term spike in cortisol, followed by a <a href="https://www.health.harvard.edu/staying-healthy/exercising-to-relax">healthy reduction</a> in cortisol and adrenaline.</p> <p>Exercise also <a href="https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469#:%7E:text=Exercise%20in%20almost%20any%20form,distract%20you%20from%20daily%20worries.&amp;text=You%20know%20that%20exercise%20does,fit%20it%20into%20your%20routine.">increases endorphins and serotonin</a>, which improve mood. Endorphins cause an elated feeling often called “runner’s high” and have <a href="https://pubmed.ncbi.nlm.nih.gov/33396962/">anti-inflammatory effects</a>.</p> <p>When you exercise, there is more blood flow to the brain and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6721405/">higher activity</a> in the prefrontal cortex. This is why you can often think more clearly after a walk or run. Exercise can be a helpful way to <a href="https://www.healthline.com/health/heart-disease/exercise-stress-relief">relieve feelings of stress</a>.</p> <p>Exercise can also increase the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3041121/">volume</a> of the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4915811/">hippocampus</a>. This is linked to better short-term and long-term memory processing, as well as reduced stress, depression and anxiety.</p> <h2>2. Cognitive activities – reduce negative thinking</h2> <p>Overly negative thinking can trigger or extend the stress response. In our 2019 research, we found the relationship between stress and cortisol was <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6987429/">stronger in people with more negative thinking</a>.</p> <p>Higher amygdala activity and less rational thinking when you are stressed can lead to <a href="https://pubmed.ncbi.nlm.nih.gov/18628348/">distorted thinking</a> such as focusing on negatives and rigid “black-and-white” thinking.</p> <p>Activities to reduce negative thinking and promote a more realistic view can reduce the stress response. In clinical settings this is usually called <a href="https://www.healthdirect.gov.au/cognitive-behaviour-therapy-cbt">cognitive behaviour therapy</a>.</p> <p>At home, this could be journalling or writing down worries. This engages the logical and rational parts of our brain and helps us think more realistically. Finding evidence to challenge negative thoughts (“I’ve prepared well for the exam, so I can do my best”) can help to complete the stress cycle.</p> <h2>3. Getting creative – a pathway out of ‘flight or fight’</h2> <p>Creative activities can be art, craft, gardening, cooking or <a href="https://heartmindonline.org/resources/10-exercises-for-your-prefrontal-cortex">other activities</a> such as doing a puzzle, juggling, music, theatre, dancing or simply being absorbed in enjoyable work.</p> <p>Such pursuits increase <a href="https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2014.00761/full">prefrontal cortex activity</a> and promote flow and focus.</p> <p>Flow is a <a href="https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2021.645498/full">state of full engagement</a> in an activity you enjoy. It lowers high-stress levels of noradrenaline, the brain’s adrenaline. When you are focussed like this, the brain only processes information relevant to the task and ignores non-relevant information, including stresses.</p> <h2>4. Getting social and releasing feel-good hormones</h2> <p>Talking with someone else, physical affection with a person or pet and laughing can all <a href="https://theconversation.com/what-happens-in-our-brain-and-body-when-were-in-love-198885">increase oxytocin</a>. This is a chemical messenger in the brain that increases social bonding and makes us feel connected and safe.</p> <p>Laughing is also a social activity that <a href="https://neurosciencenews.com/laughter-physical-mental-psychology-17339/">activates parts</a> of the limbic system – the part of the brain involved in emotional and behavioural responses. This increases <a href="https://www.jneurosci.org/content/37/36/8581">endorphins</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/27439375/">serotonin</a> and improves our mood.</p> <h2>5. Self-soothing</h2> <p>Breathing <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189422/">exercises</a> and meditation stimulate the parasympathetic nervous system (which calms down our stress responses so we can “reset”) via the <a href="https://theconversation.com/our-vagus-nerves-help-us-rest-digest-and-restore-can-you-really-reset-them-to-feel-better-210469">vagus nerves</a>, and <a href="https://www.tandfonline.com/doi/full/10.1080/17437199.2020.1760727">reduce cortisol</a>.</p> <p>A good <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4035568/#:%7E:text=We%20conclude%20that%2C%20in%20addition,self%2Dsoothing%20effects%20of%20crying.">cry can help too</a> by releasing stress energy and increasing oxytocin and endorphins.</p> <p><a href="https://www.medicalnewstoday.com/articles/319631#:%7E:text=Possible%20benefits%20of%20crying%20include,of%201.9%20times%20a%20month.">Emotional tears</a> also remove cortisol and the hormone prolactin from the body. Our prior research showed <a href="https://pubmed.ncbi.nlm.nih.gov/29096223/">cortisol</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9216608/">prolactin</a> were associated with depression, anxiety and hostility.<em><a href="https://theconversation.com/profiles/theresa-larkin-952095">Theresa Larkin</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> and <a href="https://theconversation.com/profiles/susan-j-thomas-1293985">Susan J. Thomas</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a></em></p> <h2>Action beats distraction</h2> <p>Whether it’s watching a funny or sad movie, exercising, journalling, gardening or doing a puzzle, there is science behind why you should complete the stress cycle.</p> <p>Doing at least one positive activity every day can also reduce our baseline stress level and is beneficial for good mental health and wellbeing.</p> <p>Importantly, chronic stress and <a href="https://theconversation.com/are-you-burnt-out-at-work-ask-yourself-these-4-questions-118128">burnout</a> can also indicate the need for change, <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/wps.20311">such as in our workplaces</a>. However, not all stressful circumstances can be easily changed. Remember help is always available.</p> <p>If you have concerns about your stress or health, please talk to a doctor.</p> <p><em>If this article has raised issues for you, or if you’re concerned about someone you know, call <a href="https://www.lifeline.org.au/">Lifeline</a> on 13 11 14 or <a href="https://kidshelpline.com.au/">Kids Helpline</a> on 1800 55 1800.</em><!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/218599/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/theresa-larkin-952095">Theresa Larkin</a>, Associate professor of Medical Sciences, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> and <a href="https://theconversation.com/profiles/susan-j-thomas-1293985">Susan J. Thomas</a>, Associate professor in Mental Health and Behavioural Science, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a></em></p> <p><em>Image </em><em>credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/stuck-in-fight-or-flight-mode-5-ways-to-complete-the-stress-cycle-and-avoid-burnout-or-depression-218599">original article</a>.</em></p> </div>

Mind

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Forcing people to repay welfare ‘loans’ traps them in a poverty cycle – where is the policy debate about that?

<p><em><a href="https://theconversation.com/profiles/hanna-wilberg-1466649">Hanna Wilberg</a>, <a href="https://theconversation.com/institutions/university-of-auckland-1305">University of Auckland</a></em></p> <p>The National Party’s <a href="https://www.1news.co.nz/2023/09/26/more-sanctions-for-unemployed-beneficiaries-under-national/">pledge to apply sanctions</a> to unemployed people receiving a welfare payment, if they are “persistently” failing to meet the criteria for receiving the benefit, has attracted plenty of comment and <a href="https://www.1news.co.nz/2023/09/26/nationals-benefit-sanctions-plan-cruel-dehumanising-greens/">criticism</a>.</p> <p>Less talked about has been the party’s promise to index benefits to inflation to keep pace with the cost of living. This might at least provide some relief to those struggling to make ends meet on welfare, though is not clear how much difference it would make to the current system of indexing benefits to wages.</p> <p>In any case, this alone it is unlikely to break the cycle of poverty many find themselves in.</p> <p>One of the major drivers of this is the way the welfare system pushes some of the most vulnerable people into debt with loans for things such as school uniforms, power bills and car repairs.</p> <p>The government provides one-off grants to cover benefit shortfalls. But most of these grants are essentially loans.</p> <p>People receiving benefits are required to repay the government through weekly deductions from their normal benefits – which leaves them with even less money to survive on each week.</p> <p>With <a href="https://www.stuff.co.nz/pou-tiaki/132980318/auckland-mother-serves-up-cereal-for-dinner-due-to-rising-food-costs">rising costs</a>, the situation is only getting worse for many of the 351,756 New Zealanders <a href="https://figure.nz/chart/TtiUrpceJruy058e-ITw010dHsM6bvA2a">accessing one of the main benefits</a>.</p> <h2>Our whittled down welfare state</h2> <p>Broadly, there are three levels of government benefits in our current system.</p> <p>The main benefits (such as jobseeker, sole parent and supported living payment) <a href="https://www.workandincome.govt.nz/products/benefit-rates/benefit-rates-april-2023.html">pay a fixed weekly amount</a>. The jobseeker benefit rate is set at NZ$337.74 and sole parents receive $472.79 a week.</p> <p>Those on benefits have access to a second level of benefits – weekly supplementary benefits such as an <a href="https://www.workandincome.govt.nz/products/a-z-benefits/accommodation-supplement.html">accommodation supplement</a> and other allowances or tax credits.</p> <p>The third level of support is one-off discretionary payments for specific essential needs.</p> <p>Those on benefits cannot realistically make ends meet without repeated use of these one-off payments, unless they use assistance from elsewhere – such as family, charity or borrowing from loan sharks.</p> <p>This problem has been building for decades.</p> <h2>Benefits have been too low for too long</h2> <p>In the 1970s, the <a href="https://mro.massey.ac.nz/handle/10179/12967">Royal Commission on Social Security</a> declared the system should provide “a standard of living consistent with human dignity and approaching that enjoyed by the majority”.</p> <p>But Ruth Richardson’s “<a href="https://www.stuff.co.nz/the-press/christchurch-life/124978983/1991-the-mother-of-all-budgets">mother of all budgets</a>” in 1991 slashed benefits. Rates never recovered and today’s <a href="https://www.1news.co.nz/2022/03/29/benefit-increases-will-still-leave-families-locked-in-poverty/">benefits are not enough to live on</a>.</p> <p>In 2018, the <a href="https://www.weag.govt.nz/">Welfare Expert Advisory Group</a> looked at how much money households need in two lifestyle scenarios: bare essentials and a minimum level of participation in the community, such as playing a sport and taking public transport.</p> <p>The main benefits plus supplementary allowances did not meet the cost of the bare essentials, let alone minimal participation.</p> <p>The Labour government has since <a href="https://www.beehive.govt.nz/release/government-delivers-income-increases-over-14-million-new-zealanders">increased benefit rates</a>, meaning they are now slightly above those recommended by the advisory group. But those recommendations were made in 2019 and don’t take into account the <a href="https://www.stats.govt.nz/news/annual-inflation-at-6-0-percent">sharp rise in inflation</a> since then.</p> <p>Advocacy group <a href="https://fairerfuture.org.nz/">Fairer Future</a> published an updated assessment in 2022 – nine out of 13 types of households still can’t meet their core costs with the current benefit rates.</p> <h2>How ‘advances’ create debt traps</h2> <p>When they don’t have money for an essential need, people on benefits can receive a “special needs grant”, which doesn’t have to be repaid. But in practice, Work and Income virtually never makes this type of grant for anything except food and some other specific items, such as some health travel costs or emergency dental treatment.</p> <p>For <a href="https://www.1news.co.nz/2023/02/27/very-stressful-beneficiary-says-he-cant-afford-msd-debt/">all other essential needs</a> – such as school uniforms, car repairs, replacing essential appliances, overdue rent, power bills and tenancy bonds – a one-off payment called an “advance” is used. Advances are loans and have to be paid back.</p> <p>There are several issues with these types of loans.</p> <p>First, people on benefits are racking up thousands of dollars worth of debts to cover their essential needs. It serves to trap them in financial difficulties for the foreseeable future.</p> <p>As long as they remain on benefits or low incomes, it’s difficult to repay these debts. And the <a href="https://www.legislation.govt.nz/act/public/2018/0032/latest/whole.html">Social Security Act 2018</a> doesn’t allow the Ministry of Social Development (MSD) to waive debts.</p> <h2>Contradictory policies</h2> <p>Another problem is that people on benefits have to start repaying their debt straight away, with weekly deductions coming out of their already limited benefit.</p> <p>Each new advance results in a further weekly deduction. Often these add up to $50 a week or more. MSD policy says repayments should not add up to more than $40 a week, but that is often ignored.</p> <p>This happens because the law stipulates that each individual debt should be repaid in no more than two years, unless there are exceptional circumstances. Paying this debt off in two years often requires total deductions to be much higher than $40.</p> <p>The third issue is that one-off payments can be refused regardless of the need. That is because there are two provisions pulling in opposite directions.</p> <p>On the one hand the law says a payment should be made if not making it would cause serious hardship. But on the other hand, the law also says payments should not be made if the person already has too much debt.</p> <p>People receiving benefits and their case managers face the choice between more debt and higher repayments, or failing to meet an essential need.</p> <h2>Ways to start easing the burden</h2> <p>So what is the fix? A great deal could be achieved by just changing the policies and practices followed by Work and Income.</p> <p>Case managers have the discretion to make non-recoverable grants for non-food essential needs. These could and should be used when someone has an essential need, particularly when they already have significant debt.</p> <p>Weekly deductions for debts could also be automatically made very low.</p> <p>When it comes to changing the law, the best solution would be to make weekly benefit rates adequate to live on.</p> <p>The government could also make these benefit debts similar to student loans, with no repayments required until the person is off the benefit and their income is above a certain threshold.</p> <p>However we do it, surely it must be time to do something to fix this poverty trap.<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/212528/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/hanna-wilberg-1466649"><em>Hanna Wilberg</em></a><em>, Associate professor - Law, <a href="https://theconversation.com/institutions/university-of-auckland-1305">University of Auckland</a></em></p> <p><em>Image credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/forcing-people-to-repay-welfare-loans-traps-them-in-a-poverty-cycle-where-is-the-policy-debate-about-that-212528">original article</a>.</em></p>

Money & Banking

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Does a woman’s menstrual cycle affect her athletic performance? Here’s what the science says

<p><em><a href="https://theconversation.com/profiles/sara-chica-latorre-1443479">Sara Chica-Latorre</a>, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> and <a href="https://theconversation.com/profiles/michael-pengelly-1443674">Michael Pengelly</a>, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a></em></p> <p>During the Women’s FIFA World Cup, it has been wonderful to see the spotlight turn to female athletes.</p> <p>There’s always been <a href="https://pubmed.ncbi.nlm.nih.gov/24766579/">more research on male athletes</a> compared to female athletes, but the gap is narrowing.</p> <p>One thing we still don’t know enough about is the effect of the menstrual cycle on athletic performance.</p> <h2>What does the menstrual cycle do to a woman’s body?</h2> <p>The menstrual cycle is a complex cascade of events typically lasting 28 days. The primary female sex hormones oestrogen and progesterone rise and fall as the body cycles through four phases, beginning at menstruation, maturation and releasing of an egg (ovulation), preparation for pregnancy, and restarting the cycle if the egg is not fertilised.</p> <p>Fluctuations in female sex hormones have been associated with changes in inflammation, metabolism, muscle activation and body composition, which <a href="https://pubmed.ncbi.nlm.nih.gov/33572406/">can influence athletic performance</a>.</p> <p>For instance, <a href="https://pubmed.ncbi.nlm.nih.gov/22306563/">inflammation decreases</a> when the body is preparing to ovulate, reaching its lowest point around ovulation. It then increases following ovulation and peaks during menstruation.</p> <p>This peak coincides with lower perceived performance among many female athletes.</p> <p>The menstrual cycle can also give rise to symptoms including pain, cramps, weakness, and poor sleep and focus, <a href="https://pubmed.ncbi.nlm.nih.gov/35911030/">challenging performance</a> during training and competition.</p> <p>For example, <a href="https://doi.org/10.1080/24733938.2021.2020330">research</a> conducted in elite female soccer players found over 87% of players perceived reduced power and increased fatigue during menstruation, while over 66% perceived their reaction time and recovery to be affected.</p> <p>Considering the approximate maximum career length of soccer players (21 years) and a woman’s fertile life, that adds up to about 250 times throughout a woman’s soccer career that performance may be compromised.</p> <p>Trends observed among female soccer players closely mirror the experiences of other female athletes, with over <a href="https://pubmed.ncbi.nlm.nih.gov/37389782/#:%7E:text=Results%3A%20Sixty%20studies%20involving%206380,the%20most%20prevalent%20MC%20disorder">74% reporting</a> negative effects mainly during the first days of menstruation.</p> <p>For some, this may lead to reduced training participation, potentially compromising skill development, fitness levels, and even their chances of being selected for competition.</p> <p>But the menstrual cycle is complex, and its effects can vary between athletes and sports. Consequently there is disagreement regarding whether the menstrual cycle universally affects athletic performance, with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10076834/#:%7E:text=Findings%20suggest%20that%20strength%2Drelated,cause%20variations%20in%20strength%20performance">some research</a> <a href="https://pubmed.ncbi.nlm.nih.gov/32661839/">indicating</a> no influence of the menstrual cycle on certain performance measures. But these studies are few and had various logistical limitations, including a small number of participants.</p> <p>Also important to note is that most studies to-date have excluded women using hormonal contraceptives, which is about <a href="https://pubmed.ncbi.nlm.nih.gov/29283683/">50% of female athletes</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/35475746/#:%7E:text=Conclusion%3A%20Most%20WSL%20players%20do,minimise%20discomfort%20and%20maximise%20performance.">28% of female soccer players</a>. The use of hormonal contraceptives suppresses natural hormonal fluctuations and replaces them with external synthetic versions of female sex hormones, affecting the athlete differently.</p> <p>Clearly the extent and severity to which the menstrual cycle impacts athletic performance is highly variable and complex, with more research needed. So for now it’s sensible to consider the effects of the menstrual cycle on an individual basis.</p> <h2>How to support athletic performance at all cycle stages</h2> <p>It’s essential for players to familiarise themselves with their own cycles to understand how they’re affected throughout, as well as communicate any menstrual cycle-related issues to support staff (physicians and coaches). This awareness can guide adjustments in training and nutrition when required.</p> <p>For example, oestrogen has an important influence on iron levels in females, such as chronic oestrogen deficiency is <a href="https://pubmed.ncbi.nlm.nih.gov/23041085/">linked to iron deficiency</a>. Iron status can also be compromised by blood loss during menstruation, depending on the heaviness and duration of bleeding.</p> <p>Iron is essential for human function, facilitating energy production and the transportation of oxygen around the body. In soccer, about <a href="https://pubmed.ncbi.nlm.nih.gov/16521852/#:%7E:text=Of%20the%20investigated%20female%20soccer,at%20the%20top%20international%20level">60% of elite female players</a> present as iron deficient, compared to <a href="https://pubmed.ncbi.nlm.nih.gov/18384395/">less than 12% of their male counterparts</a>. For an iron deficient midfielder, this might translate into covering less distance at lower speeds.</p> <p>It’s therefore important female athletes have their iron levels regularly checked by qualified practitioners. Addressing deficiencies through diet, supplementation, or iron transfusions, will ensure athletic performance during training and competition is not compromised.</p> <p>Individual athletes’ training loads can also be strategically managed to accommodate severe menstrual symptoms.</p> <p>Football clubs around the world have been <a href="https://www.tandfonline.com/doi/full/10.1080/24733938.2020.1828615">experimenting with this strategy</a> since it gained popularity during the 2019 Women’s FIFA World Cup. But how does it look in practice?</p> <p>For team sport athletes, such as soccer players, this can be a demanding logistical task. It’s not easy to track the menstrual cycles of more than 25 players concurrently, and hold training sessions at convenient times for all of them. The complexities are heightened when training and game days cannot be avoided.</p> <p>But performance coaches must consider athletes’ needs and ensure they’re prepared for competition, while minimising the risk of injury and menstrual discomfort. Coaches should also ensure athletes maintain adequate nutrition for both competition and to support their menstrual cycle.</p> <p>For an athlete who reports severe menstrual symptoms during the first days of menstruation (such as increased pain and weakness), this might translate into reduced training intensity, additional recovery days, and an anti-inflammatory diet that also supports the restoration of iron levels (increased intake of nuts, seeds, berries, lean red meats, and fibre and Omega-3 rich foods).</p> <p>And it’s important to keep in mind some athletes might experience menstrual cycle issues in phases other than menstruation. So, training and nutrition should be flexible and individualised across the cycle.</p> <p>Using this approach, athletes can mitigate the influence of the menstrual cycle on their performance, giving them the best opportunity to achieve their athletic potential and success during competition.<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/206700/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/sara-chica-latorre-1443479">Sara Chica-Latorre</a>, Phd Candidate and Research Assistant, Research Institute for Sport and Exercise, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> and <a href="https://theconversation.com/profiles/michael-pengelly-1443674">Michael Pengelly</a>, PhD Candidate, Research Institute for Sport and Exercise, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a></em></p> <p><em>Image credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/does-a-womans-menstrual-cycle-affect-her-athletic-performance-heres-what-the-science-says-206700">original article</a>.</em></p>

Body

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Cycle your way to good health

<p>Maintaining your activity levels is a key ingredient in the formula for staying fit, healthy and alert in your later years. While you might not be as inclined to race around a football field or tennis court as you used to, there are plenty of sports and activities you can still take part in that tick the boxes on fitness and health, and are enjoyable too.</p> <p>Cycling is a great activity to consider. It has far less impact on the joints compared to activities like running, it can be very social, you’ll be doing your bit for traffic congestion and pollution and it’s a nifty transport alternative for errands and local trips. It can also add another dimension to your travel experiences. </p> <p><strong>A growth sport -</strong> Cycling is currently enjoying significant growth in Australia and the groups showing the biggest increase in participation are the over-60s. While there are some concerns with the risk of injury and the hostility shown by some motorists, we are still seeing increasing participation as people taking to two wheels become more widespread, it’s also a trend supported by increasing levels of cycling infrastructure investment.</p> <p><strong>Getting started -</strong> If you’re just getting started or haven’t put your butt on a saddle for a while, you need to decide on the sort of cycling that suits you. And remember it needn’t involve the challenges of lycra, speed, or hills. These days there’s a different style of bike for everyone, from traditional road and mountain bikes through to commuters, hybrids, cyclocross (think road bike meets mountain bike) and a growing market for electric bikes. E-bikes are becoming very popular for those who want the fitness benefits of a normal bicycle while also taking advantage of a little power assistance when some of those hills get a bit steep. </p> <p><strong>Where to go -</strong> In conjunction with selecting your bike, you need to explore routes you plan to be using. Are there trails, bike paths and cycleways you can get easy access to? Particularly when you’re just starting out, it’s worth sticking to dedicated cycle networks as you gain awareness and confidence. </p> <p><strong>Who to ride with -</strong> There are plenty of groups catering for all sorts of different riders as well as an abundance of organised rides for both community minded and competitive types. Depending on which state you’re in, check out your local club, state bodies or organisations such as Bicycle Network for more information. It’s a great way to meet new like-minded people. </p> <p>Cycling is also great value for money. Once you’ve bought your bike (which can cost as little as $300), a few bits of clothing and some safety gear, you’re on your way with generally limited maintenance requirements. There are cost-effective insurance options too that will give you peace of mind and coverage when you’re out and about. </p> <p><em>Image: Getty</em></p>

Caring

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It took scientists 100 years to track these eels to their breeding ground

<p>The life of a European eel isn’t an easy one. They’re critically endangered, must travel up to 10,000 km to get to their spawning point and then when they get there they <a href="https://en.wikipedia.org/wiki/Eel_life_history#European_eel" target="_blank" rel="noopener">probably die</a>.  </p> <p>But they’re also incredibly difficult to keep track of. In the 1920s a Danish biologist named Johannes Schmidt, discovered the <a href="https://en.wikipedia.org/wiki/Sargasso_Sea" target="_blank" rel="noopener">Sargasso Sea</a> – due east of North America – had eel larvae. He spent the next 20 years trying to confirm his finding. But in the century since, researchers have been unable to sample either eggs or spawning adults.</p> <p>Now, a team from Europe has published a paper in <a href="https://www.nature.com/articles/s41598-022-19248-8" target="_blank" rel="noopener"><em>Scientific Reports</em></a> that shows the first direct evidence of adult European eels migrating to the Sargasso Sea to breed. This provides vitally needed information on the life cycle of these slippery suckers.</p> <p>“The European Eel is critically endangered, so it is important that we solve the mystery surrounding their complete life-cycle to support efforts to protect the spawning area of this important species,” <a href="https://www.gov.uk/government/news/ancient-mystery-of-european-eel-migration-unravelled-to-help-combat-decline-of-critically-endangered-species" target="_blank" rel="noopener">says project lead Ros Wright from the UK Environment Agency.</a></p> <p>“This is the first time we’ve been able to track eels to the Sargasso Sea … Their journey will reveal information about eel migration that has never been known before.”</p> <p>The team attached satellite tags to 26 female eels that were in rivers in the Azores archipelago – an autonomous region of Portugal in the North Atlantic Ocean – and then waited.</p> <p>When tracking had been done before in areas within Europe, like the Baltic and North Sea, the migratory routes were tracked up to 5000 kilometres, but the tracking had not gone for long enough, and the eels were heading in the right direction, but never made it all the way to the Sargasso Sea.</p> <div class="newsletter-box"> <div id="wpcf7-f6-p219813-o1" class="wpcf7" dir="ltr" lang="en-US" role="form"> </div> </div> <p>“The data from the tags were used to identify migratory routes that extended up to 5000 km from release, and which suggested routes taken by eels migrating from different countries converge when passing the Azores,” <a href="https://www.nature.com/articles/s41598-022-19248-8" target="_blank" rel="noopener">the team wrote in their paper.</a></p> <p>“However, although eels were tracked for six months or more, their migration speed was insufficient to reach the Sargasso Sea for the first presumed spawning period after migration commenced, prompting the hypothesis that the spawning migration period of eels may extend to more than 18 months.”</p> <p>So, the team went directly to Azores to try and get the last leg of the journey, tracking 26 of the female eels with ‘X tags’. These collect data every two minutes and when the tag releases from the eel and bobs to the surface it then connects to the ARGOS satellite. Of course, not every single one worked. Only 23 tags communicated with the system; two became detached from the eels within a week. But the remainder provided a wealth of data to the team.</p> <p>Average migration speed was between 3 and 12 kilometres a day, and they were tracked from 40 days all the way to 366 days. Five of the eels ended up in within the Sargasso Sea boundaries while one eel made it all the way to the presumed breeding area Schmidt discovered those many years before.</p> <p>This isn’t the first time that eels have been tracked in this way. A study published last year, also in <a href="https://www.nature.com/articles/s41598-021-02325-9" target="_blank" rel="noopener"><em>Scientific Reports</em></a>, which Cosmos covered at the time, looked at the spawning migrations of the Australasian short-finned eel. They found that the eels travelled for five months, around 2,620 km from south-Eastern Australia, as far north as the Coral Sea in Northern Queensland.</p> <p>The researchers in the European eel case still have much to do. The eels didn’t move fast enough to be able to make it to the spawning period on time, which means we still don’t really understand the life cycle.  </p> <p>“Rather than make a rapid migration to spawn at the earliest opportunity, European eels may instead make a long, slow spawning migration at depth that conserves their energy and reduces mortality risk,” the team wrote.</p> <p>There’s also questions of what mechanisms the eels use to be able to correctly navigate to the Sargasso Sea. As usual in science, one answer has led to plenty more questions. </p> <p><img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=219813&amp;title=It+took+scientists+100+years+to+track+these+eels+to+their+breeding+ground" width="1" height="1" /></p> <div id="contributors"> <p><em><a href="https://cosmosmagazine.com/nature/animals/european-eels-life-cycle-tracking-schmidt-sargasso-sea/" target="_blank" rel="noopener">This article</a> was originally published on Cosmos Magazine and was written by Jacinta Bowler.</em></p> <p><em>Image: Getty Images</em></p> </div>

Family & Pets

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Social media use and poor wellbeing feed into each other in a vicious cycle

<p>We often hear about the negative impacts of social media on our wellbeing, but we don’t usually think of it the other way round – whereby how we feel may impact how we use social media.</p> <p>In a <a href="https://link.springer.com/article/10.1007/s00127-022-02363-2" target="_blank" rel="noopener">recent study</a>, my colleagues and I investigated the relationship between social media use and wellbeing in more than 7,000 adults across four years, using survey responses from the longitudinal <a href="https://www.psych.auckland.ac.nz/en/about/new-zealand-attitudes-and-values-study.html" target="_blank" rel="noopener">New Zealand Attitudes and Values Study</a>.</p> <p>We found social media use and wellbeing impact each other. Poorer wellbeing – specifically higher psychological distress and lower life satisfaction – predicted higher social media use one year later, and higher social media use predicted poorer wellbeing one year later.</p> <p><strong>A vicious cycle</strong></p> <p>Interestingly, wellbeing impacted social media use <em>more</em> than the other way round.</p> <p>Going from having “no distress” to being distressed “some of the time”, or “some of the time” to “most of the time”, was associated with an extra 27 minutes of daily social media use one year later. These findings were the same for men and women across all age groups.</p> <p>This suggests people who have poor wellbeing might be turning to social media more, perhaps as a coping mechanism – but this doesn’t seem to be helping. Unfortunately, and paradoxically, turning to social media may worsen the very feelings and symptoms someone is hoping to escape.</p> <p>Our study found higher social media use results in poorer wellbeing, which in turn increases social media use, exacerbating the existing negative feelings, and so on. This creates a vicious cycle in which people seem to get trapped.</p> <p>If you think this might describe your relationship with social media, there are some strategies you can use to try to get out of this vicious cycle.</p> <p><strong>Reflect on how and why you use social media</strong></p> <p>Social media aren’t inherently bad, but <a href="https://doi.org/10.1093/jcmc/zmz013" target="_blank" rel="noopener">how and why</a> we use them is really important – <em>even more</em> than how much time we spend on social media. For example, using social media to interact with others or for entertainment has been linked to improved wellbeing, whereas engaging in comparisons on social media can be detrimental to wellbeing.</p> <p>So chat to your friends and watch funny dog videos to your heart’s content, but just watch out for those comparisons.</p> <p>What we look at online is important too. One <a href="https://doi.org/10.1016/j.bodyim.2020.02.002" target="_blank" rel="noopener">experimental study</a> found just ten minutes of exposure to “fitspiration” images (such as slim/toned people posing in exercise clothing or engaging in fitness) led to significantly poorer mood and body image in women than exposure to travel images.</p> <p>And mindless scrolling can also be harmful. Research suggests this passive use of social media is more damaging to wellbeing <a href="https://doi.org/10.1111/sipr.12033" target="_blank" rel="noopener">than active use</a> (such as talking or interacting with friends).</p> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/489514/original/file-20221013-6097-aup4h7.jpeg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=1000&amp;fit=clip"><img src="https://images.theconversation.com/files/489514/original/file-20221013-6097-aup4h7.jpeg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/489514/original/file-20221013-6097-aup4h7.jpeg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/489514/original/file-20221013-6097-aup4h7.jpeg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/489514/original/file-20221013-6097-aup4h7.jpeg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/489514/original/file-20221013-6097-aup4h7.jpeg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=503&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/489514/original/file-20221013-6097-aup4h7.jpeg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=503&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/489514/original/file-20221013-6097-aup4h7.jpeg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=503&amp;fit=crop&amp;dpr=3 2262w" alt="A person scrolls through a social media site on their phone" /></a><figcaption><span class="caption">Mindless scrolling can be damaging to your wellbeing.</span> <span class="attribution">Shutterstock</span></figcaption></figure> <p>So be mindful about how and why you use social media, and how it makes you feel! If most of your use falls under the “harmful” category, that’s a sign to change or cut down your use, or even take a break. One 2015 experiment with more than 1,000 participants found taking a break from Facebook for just one week <a href="https://doi.org/10.1089/cyber.2016.0259" target="_blank" rel="noopener">increased life satisfaction</a>.</p> <p><strong>Don’t let social media displace other activities</strong></p> <p>Life is all about balance, so make sure you’re still doing important activities away from your phone that support your wellbeing. <a href="https://doi.org/10.3389/fpsyg.2021.609967" target="_blank" rel="noopener">Research</a> suggests time spent outdoors, on hobbies or crafts, and engaging in physical activity can help improve your wellbeing.</p> <p>So put your phone down and organise a picnic with friends, join a new class, or find an enjoyable way to move your body.</p> <p><strong>Address your poor wellbeing</strong></p> <p>According to our <a href="https://link.springer.com/article/10.1007/s00127-022-02363-2" target="_blank" rel="noopener">findings</a>, it may be useful to think of your own habitual social media use as a symptom of how you’re feeling. If your use suggests you aren’t in a good place, perhaps you need to identify and address what’s getting you down.</p> <p>The first, very crucial step is getting help. A great place to start is talking to a health professional such as your general practitioner or a therapist. You can also reach out to organisations like <a href="https://www.beyondblue.org.au/" target="_blank" rel="noopener">Beyond Blue</a> and <a href="https://headspace.org.au/" target="_blank" rel="noopener">Headspace</a> for evidence-based support.<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/191590/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em>Writen by Hannah Jarman. Republished with permission from <a href="https://theconversation.com/social-media-use-and-poor-wellbeing-feed-into-each-other-in-a-vicious-cycle-here-are-3-ways-to-avoid-getting-stuck-191590" target="_blank" rel="noopener">The Conversation</a>.</em></p> <p><em>Image: Getty Images</em></p>

Technology

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Losing sleep over climate change: warmer nights are already disrupting our sleep cycles

<p>While we’re familiar with the environmental and economic impacts of climate change, there are some unexpected indirect effects that could dramatically influence our fundamental daily human activities – including sleep. Yes, precious sleep.</p> <p>Sleep is vital in maintaining our mental and physical health. Each night when we lay our heads the pillow, our cerebrospinal fluid (CSF) enters the brain and clears out metabolic waste. Now, in a study published in One Earth, the investigators have found that increasing ambient temperatures brought on my global warming are negatively impacting human sleep worldwide.</p> <p>The team analysed seven million nightly sleeps of more than 47,000 adults across 68 countries. This anonymised global sleep data had been collected from accelerometer-based sleep-tracking wristbands, which tracked quality and quantity of sleep.</p> <p>On very warm nights (greater than 30°C/86°F), sleep declined on average by almost 15 minutes. Sleepers also struggled to get seven hours or more of sleep on these warmer nights. At this rate, by year 2099, we might lose 50-58 hours of sleep per year, equivalent to almost two weeks, with older adults and females being impacted the most.</p> <p>“Our bodies are highly adapted to maintain a stable core body temperature, something that our lives depend on,” says lead author Kelton Minor (@keltonminor) of the University of Copenhagen. “Yet every night they do something remarkable without most of us consciously knowing – they shed heat from our core into the surrounding environment by dilating our blood vessels and increasing blood flow to our hands and feet.”</p> <p>This drop in core body temperature that slows our metabolism in order to go to sleep is triggered by the hormone melatonin. For our bodies to shed heat, the surrounding environment also needs to be cooler than we are. This research also found that people appeared to be better at adapting to colder temperatures outside than hotter.</p> <p>“Across seasons, demographics, and different climate contexts, warmer outside temperatures consistently erode sleep, with the amount of sleep loss progressively increasing as temperatures become hotter,” says Minor.</p> <p>Socioeconomic status also seems to matter, with those in developing countries more strongly affected by temperature change, possibly due to lack of access to insulation and air conditioning. This highlights that the most vulnerable populations live in some of the world’s hottest regions, are they’re also historically some of the poorest.</p> <p>To help save our sleep (along with our planet), the team hope to collaborate with global climate scientists, sleep researchers and tech companies to extend their scope of global sleep and behaviour research to more people and contexts.</p> <p>“In order to make informed climate policy decisions moving forward, we need to better account for the full spectrum of plausible future climate impacts extending from today’s societal greenhouse gas emissions choices,” says Minor.</p> <p><em><strong>This article originally appeared on <a href="https://cosmosmagazine.com/earth/climate/climate-change-bad-sleep/" target="_blank" rel="noopener">cosmosmagazine.com</a> and was written by </strong></em><a class="fn" style="box-sizing: border-box; font-family: halyard-text, sans-serif; color: #000000; text-decoration-line: none; background-color: #ffffff;" href="https://cosmosmagazine.com/contributor/qamariya-nasrullah" rel="author"><em><strong>Qamariya Nasrullah.</strong></em></a></p> <p><em>Image: Shutterstock</em></p>

Body

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MP cycles to hospital while in labour

<p>In the early hours of Sunday morning, New Zealand Member of Parliament Julie Anne Genter welcomed her new baby into the world.</p> <p>The MP took to Facebook to share her dramatic birthing story, and how she cycled to the hospital while in labour.</p> <p>The Greens politician wrote, "Big news! At 3.04am this morning we welcomed the newest member of our family. I genuinely wasn’t planning to cycle in labour, but it did end up happening."</p> <p>"My contractions weren’t that bad when we left at 2am to go to the hospital - though they were 2-3 min apart and picking up in intensity by the time we arrived 10 minutes later."</p> <p>"And amazingly now we have a healthy, happy little one sleeping, as is her dad."</p> <p><iframe src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2FJulieAnneGenter%2Fposts%2F4916210785057860&amp;show_text=true&amp;width=500" width="500" height="797" style="border: none; overflow: hidden;" scrolling="no" frameborder="0" allowfullscreen="true" allow="autoplay; clipboard-write; encrypted-media; picture-in-picture; web-share"></iframe></p> <p>Her extraordinary story has racked up thousands of likes on Facebook, with many well wishers commending her strength.</p> <p>One person wrote, "Wow, cycling in labour... not sure I could've done that!"</p> <p>Others shared their congratulations and called Julie a "Wonder Woman" for riding a bike while enduring contractions. </p> <p>Julie also praised the medical staff that assisted in the delivery, saying, "Feeling blessed to have had excellent care and support from a great team, in what turned out to be a very fast (and happily uncomplicated) birth."</p> <p><em>Image credits: Facebook</em></p>

Family & Pets

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Electric cars alone won’t save the planet. We’ll need to design cities so people can walk and cycle safely

<p>At the COP26 climate summit, world politicians patted themselves on their backs for <a href="https://www.rnz.co.nz/news/world/455658/cop26-agrees-new-global-climate-deal-with-last-minute-change-on-coal">coming to a last-minute agreement</a>. Humanity now waits with bated breath to see if countries implement the commitments they made, and if those commitments help the planet.</p> <p>If the rest of our climate progress mirrors the policies around transportation, we’re in for a difficult future.</p> <p>COP26 may have been one of the last chances to head off devastating climate change, and yet, the best and boldest action our leaders could envision for transportation was the universal adoption of electric vehicles (EVs) — with a vague nod to <a href="https://www.forbes.com/sites/carltonreid/2021/11/10/electric-cars-wont-save-the-planet-say-transport-experts-at-cop26/?sh=15ebb8967978">active and public transport</a>.</p> <p>EVs are exciting for politicians, many businesses and a few drivers. They give us the illusion we are dramatically reducing our environmental impact while changing virtually nothing about our lifestyles.</p> <p>But EVs do what cars with internal combustion engines (ICE) have always done to our urban areas. They make it possible to put greater distances between the places we live, work and shop. But ever expanding cities are unsustainable.</p> <p>Building endlessly into greenfield areas and swapping forests or agricultural land for low-density housing uses exorbitant amounts of limited resources. The further out our cities grow, the less interest there is in building up to achieve the scale our urban areas need for the efficient use of infrastructures like water, sewerage, electricity and public transport.</p> <h2>Electric cars are still cars</h2> <p>Electric cars make our cities less attractive and less efficient for more sustainable modes of transport. No matter the type of propulsion, people driving cars kill 1.35 million people globally, including more than 300 in New Zealand, every year.</p> <p>More cars in cities mean more space taken for parking, less room and more danger for active modes and less efficient public transport. Plugging in a car doesn’t stop it from being a lethal machine or causing congestion.</p> <p>There is still no clear and sustainable pathway to manage the e-waste generated by EVs. Electric cars are not “green”. They still use tyres which create massive waste streams. Tyre wear produces microplastics that <a href="https://www.iucn.org/news/secretariat/201702/invisible-plastic-particles-textiles-and-tyres-major-source-ocean-pollution-%E2%80%93-iucn-study">end up in our waterways and oceans</a>.</p> <p>Although EVs use regenerative braking, which is better than traditional internal-combustion cars, they still use brake pads when the brakes are applied. Braking generates <a href="https://www.ecan.govt.nz/get-involved/news-and-events/2018/the-hidden-pollutant-in-our-brake-pads/">toxic dust composed of heavy metals</a> like mercury, lead, cadmium and chromium. These heavy metals make their way to our streams and rivers, embedding themselves in these waterways forever.</p> <h2>Driving less, switching to active transport</h2> <p>Even if EVs were great for the planet, we may not get to a level of use in New Zealand to meaningfully reduce transport emissions to merit our climate goals.</p> <p>New Zealand introduced subsidies in July this year, but at this point <a href="https://www.transport.govt.nz//assets/Uploads/Report/AnnualFleetStatistics.pdf">less than 0.5% of the vehicle fleet is fully electric</a>. At the current rate of EV adoption, it will take many decades before enough electric motors propel our vehicle fleet to reduce greenhouse gas emissions.</p> <p>According to the Climate Change Commission’s <a href="https://www.climatecommission.govt.nz/our-work/advice-to-government-topic/inaia-tonu-nei-a-low-emissions-future-for-aotearoa/">advice to the government</a>, to achieve New Zealand’s 2050 net zero target, at least 50% of imported light vehicles would need to be fully electric by 2029, with no light internal-combustion vehicle imports from the early 2030s. The report goes on to concede that:</p> <blockquote> <p>Even with the rapid switch to EVs, roughly 80% of the vehicles entering the fleet this decade would still be ICE vehicles.</p> </blockquote> <p>The current rates of EV adoption reflect uptake by the <a href="https://sciencepolicyreview.org/wp-content/uploads/securepdfs/2021/08/A_perspective_on_equity_in_the_transition_to_electric_vehicles.pdf">wealthiest in our society</a>. Once those with the greatest disposable income purchase electric cars, we can expect the adoption curve to flatten.</p> <p>It is unfair to expect middle and lower-income people to replace their current vehicles with more expensive electric cars. Mitigating emissions through consumerism is highly inequitable. We are placing the most significant burden on the most vulnerable groups.</p> <p>Those who push technology like EVs make big promises that lull us into a false sense that we can live our lives in virtually the same way we do now and not worry about the planet. In reality, our lifestyles need to undergo significant changes to make a meaningful impact.</p> <p>Despite all this, there is good news. The changes needed to move us closer to a sustainable future are many of the things a lot of us love about living in a community. It’s about bringing different land uses closer together to make it possible to live, work and shop in your neighbourhood. It’s about connecting communities with cycling and public transport infrastructure for longer trips.</p> <p>Life as we know it will have to change, but that change could be for the better. We don’t need to ditch the more than three million fossil fuel cars we already have, but we should drive them a lot less. Though it sounds nice, buying a new electric car won’t save the planet.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/171818/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><span><a href="https://theconversation.com/profiles/timothy-welch-1252494">Timothy Welch</a>, Senior Lecturer in Urban Planning, <em><a href="https://theconversation.com/institutions/university-of-auckland-1305">University of Auckland</a></em></span></p> <p>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/electric-cars-alone-wont-save-the-planet-well-need-to-design-cities-so-people-can-walk-and-cycle-safely-171818">original article</a>.</p> <p><em>Image: Shutterstock</em></p>

Domestic Travel

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Why I quit my day job and started cycling to Bhutan

<p>I’d had enough. It was October 2017, and I’d been wondering what the point of my job was for far too long, and while I’m sure there was something meaningful somewhere and to someone in what I was doing day-to-day, it had certainly lost meaning for me. For all the good that writing another academic research paper would do, I thought I might as well be cycling to Bhutan.</p> <p>The idea of cycling to this small country nestled in the Himalayan foothills is one I’d had for many years. Bhutan is famous for deciding to value its population’s happiness and well-being <a href="https://www.theguardian.com/world/2012/dec/01/bhutan-wealth-happiness-counts">over economic growth</a>. As an academic researcher focused on understanding happiness and well-being, the journey looked to me to be something of a pilgrimage.</p> <p>Before I quit, I’d spent more than ten years at different universities, trying to understand what the most important contributors were to well-being. But what I found was that I was burnt out. Given the nature of my research, the irony of this was not lost on me. I needed to do something different. I wanted to travel; to explore and understand happiness through a non-academic lens. But I wanted to connect the research I’d been doing over the years with what was happening, or indeed not happening, in the world.</p> <p><strong>Purpose and meaning</strong></p> <p>When I began my research, I was motivated by the importance of the subject. Most people I knew wanted to be happy and so, I thought, my research might help people to do that. I did what academics are incentivised to do: publish in the best peer-reviewed journals (indexed by academic readership and citation counts), as well as bring in research funds. I also did things such as engage with people outside of academia that might not ordinarily read my research – <a href="https://theconversation.com/profiles/christopher-boyce-122326/articles">the public</a>, <a href="https://www.scientificamerican.com/article/life-satisfaction-linked-to-personality-change/">the media</a>, <a href="http://economicspsychologypolicy.blogspot.com/2015/09/future-directions-for-well-being-policy.html">governments, policymakers</a> – things I wasn’t always incentivised to do, but nevertheless did because they contributed to a personal sense of purpose and meaning.</p> <p>When it comes to living happy and fulfilled lives, we humans need meaning, we need purpose. People who feel there is a deeper purpose and meaning in what they are doing in their day-to-day lives tend to be happier, healthier, and more satisfied. Research shows, for example, that a life orientated towards meaning brings greater satisfaction <a href="https://link.springer.com/article/10.1007/s10902-004-1278-z">than a life oriented toward hedonic pleasure</a>. Those that have a strong sense of purpose in life <a href="https://journals.lww.com/psychosomaticmedicine/Abstract/2016/02000/Purpose_in_Life_and_Its_Relationship_to_All_Cause.2.aspx">live longer</a>, and having a strong sense of purpose may be just as good for your health as engaging in regular exercise. Some would even conceive that purpose is, by definition, a key aspect <a href="http://psycnet.apa.org/fulltext/1990-12288-001.html">of happiness itself</a>.</p> <p>Work is an important source of purpose and meaning for many people. When people get made redundant or become unemployed, much of the loss in well-being they experience is often due to the <a href="http://psycnet.apa.org/record/2004-22497-005">loss of purpose and meaning</a>, rather than the loss of income. Even if there is no deeper personal purpose and meaning in the actual work itself then there is much to value in our daily social interactions and the structure that work provides us, although they are easily overlooked.</p> <p>It is purpose and meaning that helps people get up each day and it doesn’t necessarily have to be specifically about work. Purpose and meaning can take many different forms and is deeply personal. It might be looking after family, following a hobby, passion, or faith. Purpose and meaning is also an important source of resilience, helping people get through the difficulty and challenges that are an inevitable part of life.</p> <p>The importance of purpose and meaning is well recognised. In the UK, for example, one of the four questions that the government’s Office for National Statistics asks in its <a href="https://www.ons.gov.uk/peoplepopulationandcommunity/wellbeing/datasets/headlineestimatesofpersonalwellbeing">Well-Being Survey</a> is: “Overall, to what extent do you feel the things you do in your life are worthwhile?” To which people are asked to respond on a scale from zero “not at all” to ten, “completely”. In the UK the mean score to this question is <a href="https://www.ons.gov.uk/peoplepopulationandcommunity/wellbeing/datasets/headlineestimatesofpersonalwellbeing">about 7.8</a>, suggesting people feel their lives are relatively worthwhile. However, there is variation around this mean. Around 15% of the population answer a score of six or less on this question and this level has been relatively stable.</p> <p><strong>Walking the talk, being authentic</strong></p> <p>It has always felt important to me to apply my research findings to my own life. My research consistently showed that once basic needs are met, having more money is <a href="https://theconversation.com/however-you-spend-it-money-isnt-the-key-to-happiness-25289">only weakly related to happiness and well-being</a>, relative to other things such as relationships, health (mental and physical), and our personality characteristics. Taking this on board, I have decided not to take better paying jobs or strive for promotion (one of my first ever published papers demonstrated that promotion <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/hec.1734">can have detrimental effects on one’s mental health</a>) for the sake of it. Instead, I tried to create a life where I had more space to focus on those aspects of life I knew to be the most important for well-being.</p> <p>Another important <a href="https://www.psychologytoday.com/us/blog/dont-be-swayed/200808/does-authenticity-lead-happiness">contributor to our well-being</a> is something psychologists term authenticity. Authenticity reflects our tendency to live in line with our beliefs and values rather the demands of others, of society. So in following what I believed to be true from the research I and others were doing I was doubly rewarded; I was happier.</p> <p>Nonetheless, the longer I spent in academia the more I began to question the wider relevance of my research. I began to realise that a lot of debates around happiness <a href="https://adventuresinhappinessblog.wordpress.com/2017/03/20/does-money-buy-happiness-a-frustrating-and-tiresome-debate/">could sometimes be shockingly misleading</a> such as the extent that money can buy happiness – which too often <a href="https://journals.sagepub.com/eprint/bUqnhcQjq9tPPjeK5RJI/full">gets overstated</a>. Gazing out beyond the academic world, I saw a society that seems to act, whether consciously or not, as if the most important thing <a href="https://www.huffingtonpost.com/entry/opinion-scharmer-gdp-economic-growth_us_5ac6160de4b056a8f598db31">is to keep the economy perpetually growing</a>, regardless of the ill effects that endless consumption has on the planet and <a href="http://psycnet.apa.org/fulltext/2014-44347-005.html">people’s mental health</a>.</p> <p>I felt despondent. What was the point in writing another academic paper? Perhaps, I thought, I ought to be doing something a bit different. Not only to rediscover meaning and purpose, but to continue striving for an authentic existence and, through that, perhaps a little more happiness too. It was then that I finally decided that it was time to leave my full-time job at the university and to start my cycling odyssey to Bhutan.</p> <p><strong>A kingdom of happiness</strong></p> <p>We might not hear about them very often, but there are actually many places in the world where economic growth is not so overtly favoured above other things. It might be just a few people who have decided to live together and put their well-being above economic gain; there are small <a href="https://transitionnetwork.org/">communities, towns</a> and <a href="http://www.happycity.org.uk/">cities</a> already doing this. But in the case of an entire country – Bhutan – the stated central aim of government is to increase happiness and well-being.</p> <p>In 1972, the fourth king of Bhutan, King Jigme Singye Wangchuck, first expressed the idea in an interview. <a href="https://ophi.org.uk/policy/national-policy/gross-national-happiness-index/">He said</a>: “Gross National Happiness is more important than Gross Domestic Product.” Initially, Gross National Happiness was a concept rooted in the country’s spiritual traditions, and government policies would be evaluated based on their supposed influence on well-being rather than its economic effect.</p> <p>Back in 1972, however, there was little in the way of reliable metrics to compute the influence of a policy on well-being. So the idea of increasing happiness remained more of a philosophical concept. Nevertheless, the happiness concept became embedded in the policy-making process. Some of the decisions that arose from this approach included a <a href="https://www.theguardian.com/theguardian/2003/jun/14/weekend7.weekend2">ban on television</a> (up until 1999), <a href="https://www.forbes.com/sites/tmullen/2018/02/27/why-bhutan-is-still-out-of-this-world/#3d84b40b44be">making tobacco illegal, and restricting tourism</a> to preserve the country’s culture.</p> <p>The Bhutanese have since developed a <a href="http://www.grossnationalhappiness.com/">Gross National Happiness Index</a> to measure the country’s collective level of well-being – this has been the government’s goal since its constitution was enacted in 2008. The index has direct links to policy making and it is meant to provide incentives for the government, non-governmental organisations, and businesses to operate in ways that increase the happiness index. For example, environmental protection is enshrined in its constitution, which puts a limit on profitable industries such as logging.</p> <p>Yet Bhutan is by <a href="https://www.npr.org/sections/parallels/2018/02/12/584481047/the-birthplace-of-gross-national-happiness-is-growing-a-bit-cynical">no means the happiest place on Earth</a>, despite its focus on happiness. Finland topped the <a href="http://worldhappiness.report/ed/2018/">UN’s 2018 World Happiness Report</a> and Bhutan came in at 97 out of 156 countries. A number of factors are at play here, but Bhutan has been criticised for having a top-down focus on what constitutes happiness. It also suffers from considerable poverty, <a href="https://www.hhrjournal.org/2016/04/the-paradox-of-happiness-health-and-human-rights-in-the-kingdom-of-bhutan/">human rights abuses</a> and many other issues that numerous countries face.</p> <p>Nevertheless, the case of Bhutan continues to inspire conversations as to what should be the purpose of society and how countries can measure success. Bhutan also illustrates what might just be possible if there were the political will.</p> <p><strong>The journey, not the destination</strong></p> <p>Against this backdrop, I set off from the UK in October 2017 with the <a href="https://adventuresinhappinessblog.wordpress.com/2018/03/05/all-that-i-need-to-make-a-happy-bike-tour/">barest of essentials</a> packed onto a bicycle and my route, you might say, <a href="https://thehappyboyce.travelmap.net/">has been circuitous</a>. As I write I am in Canada, and it was important for me to travel across South and North America, as I wanted to pass through other places that, much like Bhutan, are exploring new ways of living and where the economy does not necessarily dominate political and social life.</p> <p>In Costa Rica, for example, there’s a real emphasis on “pura vida” or the pure life. Citizens live <a href="http://happyplanetindex.org/countries/costa-rica">long and happy lives</a> (comparable to that of financially rich countries) on levels of income that are much lower. I met many a living example of what I’d seen in the research – happiness that comes from <a href="https://adventuresinhappinessblog.wordpress.com/2018/08/05/latin-america-what-is-it-that-makes-you-so-happy/">relationships</a>, <a href="https://adventuresinhappinessblog.wordpress.com/2018/05/29/blue-zone-happy-zone/">good health</a>, and <a href="https://adventuresinhappinessblog.wordpress.com/2018/05/19/this-could-be-heaven-right-here-on-earth/">being in connection with ourselves and nature</a>. Once basic needs are met, money <a href="https://www.telegraph.co.uk/finance/personalfinance/10385135/Why-a-richer-society-isnt-making-us-happy.html">adds little to well-being</a> and I met many people with not very much; but enough to be able to help me as I passed through their village or town on my bicycle.</p> <p>I also wanted to visit Canada, which has an exemplary <a href="https://uwaterloo.ca/canadian-index-wellbeing/">national index of well-being</a> that was developed in conjunction with citizens. It was developed as a bottom-up process with clear and direct links to policy. From a research perspective we know that <a href="https://journals.sagepub.com/doi/abs/10.1177/0146167200266002">autonomy and having a voice</a> is important for well-being and I have learnt from <a href="https://adventuresinhappinessblog.wordpress.com/2018/06/07/may-all-voices-be-heard-may-all-gifts-be-given/">personal experience</a> how important it is to feel heard.</p> <p>And, of course, there were many places in between that I wanted to visit that felt important to help me understand happiness more deeply: <a href="https://adventuresinhappinessblog.wordpress.com/2018/10/24/love-is-why-we-are-here/">communities intent on happiness</a>, <a href="https://adventuresinhappinessblog.wordpress.com/2018/09/01/in-awe/">natural wonders of the world</a>, and various <a href="https://adventuresinhappinessblog.wordpress.com/2018/09/18/vegas-and-the-desperate-hunt-for-an-improbable-happiness/">cities</a> with something to contribute.</p> <p>I’ve flown some of the way (across oceans) but cycled most of it in a bid to make the journey authentic and purposeful. Not only did I think cycling would be good for my own well-being (physical and mental) but because it is a form of travel that has minimal ecological impact and therefore would not harm the well-being of those around me. Plus, my experiences travelling on a bicycle before I began this journey showed me that it is a fantastic way to meet people. It is a fairly unusual form of travel in some parts of the world and it draws interest and builds connections.</p> <p>People can often make a place. I knew that the people I met would form an important part of my trip and I wanted to create long lasting connections, which are of course an important component of a happy life. These connections have come through sharing experiences of what it means to be happy – sharing my own research and personal experiences of happiness and also being willing to hear about the experiences of others, from the people I have met in the street and the plazas to the people making policy decisions.</p> <p>There are many people who are interested in implementing programmes and happiness policies into their own lives and the lives of others as a means to genuinely promote happiness and well-being in the area where they live.</p> <p>When I spoke with people involved in policy decisions in Costa Rica, for example, we discussed the country’s involvement in the <a href="https://wellbeingeconomy.org/">Wellbeing Economy Alliance</a>. This is an organisation that resembles the G7 group of countries, but rather than a focus on the size of the economy, these countries – including Costa Rica, Scotland, New Zealand and Slovenia, among others – aim to promote well-being.</p> <p><strong>Overcoming challenges</strong></p> <p>My journey has been undeniably amazing on a personal level. Each day can bring something different, unexpected, challenging, and that demands a lot psychologically. Suddenly I might find myself in the home of a person I met in a plaza sharing food with their family. The next day I could find myself sitting in my tent alone but in the company of a beautiful night sky. There have been some truly special moments and, through these, I have often felt happy and learnt many interesting things about myself. For example, that I am <a href="https://adventuresinhappinessblog.wordpress.com/2018/05/26/i-wont-be-coming-back/">much more than just an academic</a>, and that sometimes what we perceive ourselves to be can limit what we can be.</p> <p>Yet it has not been easy, and has definitely not been a holiday. My journey has involved a substantial amount of physical effort and at times deep challenge. About two months into my trip I got bitten by a street dog in a tiny village in Peru. The need to deal with the physical effects aside (treating the wound, getting to a hospital, getting vaccinations), the experience <a href="https://adventuresinhappinessblog.wordpress.com/2018/01/23/anger-the-anguish-that-lies-beneath/">really</a> <a href="https://adventuresinhappinessblog.wordpress.com/2018/01/23/anger-the-anguish-that-lies-beneath/">affected</a> me <a href="https://adventuresinhappinessblog.wordpress.com/2018/02/13/resentment-hostility-and-hatred-arisei-watch-i-accept-the-emotions-are-passingand-a-powerful-insight-lands/">psychologically</a>.</p> <p>I wanted to come home. I was struggling to find the emotional strength I needed to get through. I felt alone. But I persevered and I put my ability to do so down to eventually finding the support I needed (both locally and from back home), as well as having that clear sense of purpose.</p> <p>I’m glad I persevered with the journey as all the other experiences I’ve since that incident and the people I have met have been enormously enriching and given me a greater feeling of wholeness. Plus, an important part of happiness is dealing with adversity and building resilience for when difficult things happen, as they inevitably do.</p> <p>Now, I’m in Canada and, in truth, I’m surprised I’ve made it this far. I often wonder whether I’ll ever actually make it to Bhutan; there are many more mountains to climb and seas to cross. Lately, I’ve been having a difficult time on the road – <a href="https://adventuresinhappinessblog.wordpress.com/2018/10/26/a-year-on/">it’s been a year</a> and I deeply miss the surroundings of home, friends and family.</p> <p>Maybe I don’t actually need to go all the way to Bhutan. Maybe what I’ve done is enough. Either way, I can rest assured that happiness is found in the journey – not the destination.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/105531/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: http://theconversation.com/republishing-guidelines --></p> <p><em>Written by <span>Christopher Boyce, Honorary Research Associate at the Behavioural Science Centre, University of Stirling</span>. Republished with permission of </em><a href="https://theconversation.com/why-i-quit-my-day-job-researching-happiness-and-started-cycling-to-bhutan-105531"><em>The Conversation</em></a><em>.</em></p>

International Travel

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We’re cycling from Cairns to Perth for brain research

<p>Retirement for most means enjoying a gentler pace of life but for New Zealanders Del and Cindy Henley, both 77, cycling across Australia has been a long-term goal.</p> <p>In 2017, health problems sabotaged their plans to attempt a ride, but now both are fit and well and on May 27,2018 they begin a 7000kms cycle from Cairns to Perth, unsupported,  towing their tent, food and belongings behind them in trailers – and praying for a tail wind!</p> <p>On retiring, the couple took up cycling for exercise and soon began looking for longer, more challenging rides. After two, month long cycling holidays in France, they turned their sights on Australia.</p> <p>“At 70 we began cycling and since then have completed several lengthy cycle rides in Australia,” says Cindy.</p> <p>The pair have since completed three lengthy rides in Australia over the last 5 years – Perth to Adelaide over the Nullarbor Plain, Adelaide to the Gold Coast via the Great Ocean Road, and Adelaide to Darwin through the outback.</p> <p>“This next trip will be the most challenging yet,” says Del.  “We’ll cycle through vast isolated areas with no cell phone coverage, or sources of food and water, so there’s been lots of careful planning.”</p> <p>“For me it’s the challenge,” he says. “Everything’s impossible, until it’s done.”</p> <p>Not so for Cindy, though.</p> <p>“I don’t do challenges. I just go along for the ride – and to keep an eye on him,” she claims.</p> <p>The pair will be raising funds for brain research and have opened a “Give a Little” page for donations to the NZ Neurological Foundation.</p> <p>“Both our mothers, family members and several friends have succumbed to brain disorders, including Alzheimer’s, Parkinson’s, Stroke and Motor Neurone Disease.”</p> <p>“We want to help our world class neurosurgeons to unravel the complexities of the brain and eventually prevent these commonly occurring disorders,” Cindy adds.</p> <p>Follow their blog on <span style="text-decoration: underline;"><strong><a href="http://www.cairnstoperthcycle.blogspot.com/" target="_blank">www.cairnstoperthcycle.blogspot.com</a></strong></span></p> <p>To donate, go to <span style="text-decoration: underline;"><strong><a href="http://www.givealittle.co.nz/fundraiser/cairnstoperthcycle" target="_blank">www.givealittle.co.nz/fundraiser/cairnstoperthcycle</a></strong></span></p>

Mind

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Why cycling is the only way to see Amsterdam

<p>The weekday streets and bike paths of Amsterdam's Eastern Docklands are reassuringly deserted as I lurch past my brother's apartment on his second-hand Dutch granny bike.</p> <p>The bike may be a Gazelle, one of the best Dutch bike brands, but I'm as graceful as a newborn hippo. Yet after a few shaky moments, I feel confident I won't end up in a canal and ready to tackle a slice of the Tour of Italy and, my dream ride, the Tour de France.</p> <p>My brother Stuart and his girlfriend Sue are living in Amsterdam for a year and quicker than they can say "free accommodation", I fly over for a holiday. Inspired by the local bike culture, Stuart and I plan to cycle around the Netherlands and the Flanders region of Belgium for 11 days.</p> <p>Coincidentally, both this year's Tour de France and Giro d'Italia started in the Netherlands. The 2010 edition of Le Tour hosted a time trial through the streets of Rotterdam, followed by a stage ride from Rotterdam to Brussels via the Delta Project and Antwerp. The Giro d'Italia held a time trial in Amsterdam, a stage ride from Amsterdam to Utrecht and a stage ride from Amsterdam to Middelburg.</p> <p>Our plan is to cycle from Amsterdam to Antwerp via Utrecht, before passing through Gent and Brugge (often seen in English as Ghent and Bruges) on the way to Middelburg. We will then cycle up the coast, cross the dams of the Delta Project and make our way to Rotterdam and back to the Dutch capital. While our trip may seem arduous to a Tour de France couch potato, the Netherlands and Flanders are ideal for the casual cyclist, with a flat landscape, dedicated cycling infrastructure, a network of long-distance bike routes and celebrated cycling culture. Not to mention plenty of opportunities for coffee, cake and beer along the way. The locals are fluent in English, too, no doubt due to the endless repeats of Knight Rider on Dutch television.</p> <p>We plan to use Stuart and Sue's second-hand "omafiets" and "opafiets", or grandma and grandpa bikes. These old single-speed, back-pedal brake "upright" bikes, fitted with panniers, are designed for short urban trips. The locals think we're mad to cycle around the country on them and I agree, given Sue's omafiets looks old enough to have been ridden by a grandmother in her irresponsible youth.</p> <p>My first couple of days in Amsterdam are a hectic combination of sightseeing, trip preparation and introduction to cycling, Dutch-style. Amsterdam looks like bike utopia compared with Sydney, yet there's a particular rhythm and etiquette to cycling that takes some adjustment.</p> <p>I struggle to negotiate the various cars, trams, mopeds, oblivious tourists and carefree local cyclists. My favourite is the "dog-rider" who, instead of walking the several dogs in her care, rides with them on the bike path, causing chaos. Aside from the obvious attractions such as the Van Gogh Museum and Anne Frank House, the greatest joy is simply cycling around the beautiful streets and canals of Amsterdam, stopping for coffee and Dutch apple cake at Cafe Winkel and a beer at the Brouwerij 't IJ, a small brewery next to a traditional Dutch windmill.</p> <p>After three days in Amsterdam, including a day ride to Edam, we set off for Utrecht in light drizzle that soon turns into brilliant sunshine and warm temperatures. My cliched expectations are indulged as we cycle through the Dutch countryside, passing picturesque villages, windmills and canals. I'm pleasantly surprised by the beautifully manicured houses and quaint gardens that often incorporate funny garden ornaments, moats and farm animals.</p> <p>We arrive in Utrecht in the afternoon, with time only for a sandwich and an excellent guided tour of the Domtoren (church bell tower), the tallest in the country. As the sun begins to set on some of the most spectacular scenery of the whole trip, we race to reach Gouda before nightfall. It's immensely satisfying overtaking the locals on our old bikes.</p> <p>The next day begins with a typical hearty Dutch breakfast, a quick tour of Gouda's town square and an obligatory visit to a cheese shop. We depart for Kinderdijk, crossing the Molenkade River by car ferry before encountering one of the toughest hill climbs of the trip: the short incline from the ferry up to the main road, a challenge on an overloaded omafiets with bulging panniers.</p> <p>Kinderdijk is a compact World Heritage-listed site where 19 picture-postcard Dutch windmills are set close together. On a clear sunny day, it is windmill heaven.</p> <p>On day four, we cross the Belgian border, disappointed by the lack of signs and fanfare. We celebrate with nougat in the woods of De Zoom-Kalmthoutse Heide, a cross-border nature reserve.</p> <p>Eventually, we reach Antwerp and, like the Tour de France riders, cycle along the Scheldt River, past Antwerp Castle and the old docks.</p> <p>Aside from the elation of riding from Amsterdam to Antwerp, the main town square holds special significance to us. Dad's black-and-white photograph of mum standing by Brabo Fountain is one of our few surviving family treasures. Now we are standing in the same spot, trying to re-create that picture and create a few new ones for future generations.</p> <p>If only our parents had warned us, however, about the International Seaman's House, with its hospital-inspired decor and the blood-smeared mosquitoes splattered on the walls of our room.</p> <p>We enjoy a rest day wandering around Antwerp's Gothic architecture, sampling such Belgian delicacies as chips with mayonnaise, waffles and Trappist beers. Overnight stays in Gent and Brugge complete the trifecta of historic Flemish towns as we ride on to Middelburg in the Netherlands, passing through a rural landscape of gorgeous fields, red-roofed farmhouses and tiny churches. After crossing the seemingly non-existent border, we follow the North Sea Cycle Route to the coast.</p> <p>Much of Middelburg's city centre was destroyed in 1940 by the same German aerial bombing that destroyed much of Rotterdam. While Middelburg survived and was rebuilt, German tourists now invade the town each summer, according to our B&amp;B host.</p> <p>Strong winds greet us the next day as we ride in slipstream formation to the Delta Project, a massive engineering system of dykes, locks and storm-surge barriers built following a flood that killed 2000 people in 1953.</p> <p>We ride over the Oosterschelde Stormvloedkering, which is three kilometres of moveable dams that took 10 years to build and formed part of this year's Tour de France. I'm sure it makes for stunning television but up close it's ... breezy. The abundant wind turbines aren't here for decoration. Forget flooding, I'm surprised the country doesn't blow away.</p> <p>Eventually we reach Neeltje Jans, an artificial island that was built towards the end of the 1960s and served as the construction site for the main elements of the storm surge barrier. Now it is the site of a theme park that's only worth visiting for the Delta Expo, where we learn more about the tragic flood and engineering project.</p> <p>We're relieved to conquer the strong winds and arrive in Rotterdam, the second-largest city in the Netherlands. While it lacks Amsterdam's well-preserved houses and canals, there is much to admire, such as the views from the Euromast, the iconic Cubic Houses and the Erasmus Bridge, the latter a striking backdrop for the Rotterdam prologue to the Tour de France.</p> <p>All too soon we reach the outskirts of Amsterdam. By now, our bikes are falling apart but I've grown to love my adopted granny. Our ride may not be worthy of a yellow jersey but we feel triumphant, if tired. A seat in an Amsterdam bar is the only winner's podium I need.</p> <p>Have you ever been to Amsterdam?</p> <p><em>Written by Ian Wilson. First appeared on <a href="http://Stuff.co.nz" target="_blank"><strong><span style="text-decoration: underline;">Stuff.co.nz</span></strong></a>.</em></p>

Travel Tips

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6 best places for cycling in Australia

<p>From Rottnest Island to the Wollemi trail, Australia is a cyclist’s dream. Here are six of the places down under that are best explored on two wheels.</p> <p><strong>1. Rottnest Island, WA</strong></p> <p>This sandy island off the coast of Perth is custom made for cycling. There are no cars on Rottnest, so you can pedal along the flat paths at your own pace and in complete safety. You can cycle around the whole island in just a couple of hours, though you’ll need to add in time to swim at any of the 60 beaches. Don’t miss your chance to snap a selfie with a quokka, the adorable and very friendly little marsupial native to the island.</p> <p><strong>2. Mawson Trail, SA</strong></p> <p>This is a serious bike ride. Beginning in Adelaide, the Mawson Trail runs for some 900 kilometres north through South Australia and all the way into the Flinders Ranges. It’s a very challenging ride and requires a mountain bike (as opposed to a road bike), but those who take it on will be rewarded with stunning scenery through the state’s most iconic regions including the Barossa, Clare Valley, Mt Remarkable and Wilpena Pound. If you fancy a shorter ride, try the aptly named 22-kilometre Riesling Trail that runs along an old railway line through the Clare Valley.</p> <p><strong>3. Murray to Mountains Rail Trail, VIC</strong></p> <p>This 116-kilometre trail through Victoria’s high country is regarded as Australia’s premier rail trail, which means a cycle or walking trail built from a disused rail line. It’s as much a cycle journey as a gourmet adventure, with plenty of wineries, breweries, providors and farm gates along the way. The trail also splinters off at various points for additional excursions further into the region. If you plan to indulge, you might want to spend the night at towns like Beechworth or Myrtleford.</p> <p><strong>4. Wollemi Cycle Trail, NSW</strong></p> <p>Not one for the faint hearted, the Wollemi Cycle Trail winds for almost 450 kilometres through the Blue Mountains. The trail runs through the Wollemi National Park, where the prehistoric pine of the same name was discovered, and visits small towns close to Katoomba. It even takes a cut through the Glow Worm Tunnel, a disused rail tunnel that’s lined with bioluminescent worms. The full loop takes at least six days, though many riders take on the shorter three-day version.</p> <p><strong>5. Maria Island, TAS</strong></p> <p>When cycling around this mountainous island off the east coast of Tasmania it’s quite likely that the only company you’ll have is wandering wombats or flocks of Cape Barren geese. The entire island is a national park (so there’s no cars) and is criss-crossed with wide trails open only to cyclists and hikers. Visit the convict ruins at Darlington, see the coloured sandstone of the Painted Cliffs and explore deserted white sand beaches. There are limited facilities on the island so you’ll need to bring your own supplies, though there are limited camping spots available if you want to extend your journey.</p> <p><strong>6. Great Ocean Road, VIC</strong></p> <p>It’s one of Australia’s most stunning drives and the Great Ocean Road is even more impressive from the saddle of a bicycle. The full journey is around 270 kilometres, though less adventurous cyclers can take on smaller sections. You’ll be cycling right along the edge of the cliffs (sometimes with nothing more than the guardrail between you and a sheer drop) and through incredible coastal scenery, lush rainforest and charming beachside towns.</p> <p>Where’s your favourite place to cycle in Australia? Let us know in the comments.</p> <p><strong>Related links:</strong></p> <p><a href="http://www.oversixty.co.nz/travel/international/2016/08/mountain-biker-collides-with-bear-while-cycling/" target="_blank"><span style="text-decoration: underline;"><em><strong>Mountain biker collides with bear while cycling</strong></em></span></a></p> <p><span style="text-decoration: underline;"><a href="/travel/domestic-travel/2016/08/guide-to-queenstown-paradise-trail-in-new-zealand/"><span><em><strong>Cycling Queenstown's stunning Paradise Trail</strong></em></span></a></span></p> <p><a href="/health/body/2016/08/cycling-could-save-you-from-alzheimers-disease/"><span style="text-decoration: underline;"><em><strong>Cycling could save you from Alzheimer’s disease</strong></em></span></a></p>

International Travel

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How cycling reduces your risk of osteoporosis

<p><em><strong>Michael Speakerman from <span style="text-decoration: underline;"><a href="http://www.lifecycle55.com.au/" target="_blank">Life Cycle 55+</a></span> explains why cycling is a great form of exercise to combat osteoporosis.</strong></em></p> <p>Did you know that you can significantly reduce your risk of developing osteoporosis simply by exercising regularly and ensuring you receive enough vitamin D and calcium? But before you load up on supplements and hit the pavement, understand that osteoporosis is a disease that will only respond to certain types of exercise at a certain level of intensity and has a few dependencies going on. Cycling just so happens to be a very effective way to minimize the risk of osteoporosis provided we go about it in a very specific way.</p> <p><strong>How it works</strong></p> <p>Few people understand the numerous benefits cycling has on both a muscular and skeletal level. Cycling is a fabulous form of exercise that tones legs and abdominals whilst considerably improving cardiovascular fitness. When we cycle, the majority of the primary muscles are activated in the downward motion of a pedal stroke (between 12 o’clock and 6 o’clock).  This is important to understand as these primary muscles (in the hips and legs) - or pistons as some may say in the cycling community, are the driving force behind the power and speed that we accumulate. This translates to a tremendous workout for the quads, hamstrings, calf muscles, hip flexors and gluteus maximus (or bum), not to mention the plantar flexors and dorsiflexors of the feet. Yet whilst cycling is primarily considered a lower body workout, the upper body muscles that provide support and stabilization certainly don’t miss out. Cycling has the added bonus of activating the abs, arms, chest, back and shoulders.</p> <p>However, there is one possible short fall to all these benefits we receive.</p> <p><strong>How different kinds of cycling affect your bones</strong></p> <p>The issue surrounds the effect cycling can have on bone density. It is debatable whether cyclists are more susceptible to developing weaker bones compared to others who engage in higher impact sports. The main concern being the risk of developing osteoporosis:</p> <p>"A common disease affecting over one million Australians. This disease makes bones become brittle leading to a higher risk of breaks than in normal bone. Osteoporosis occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, causing a loss of bone thickness (bone density or mass).” (Osteoporosis Australia)</p> <p>Wherein lies a catch-22 for those riders who choose riding due to its low impact appeal. If we were to simply hit an exercise bike indoors each day, we are possibly running the Osteoporosis gauntlet as we are limiting our motion and impact as well as our exposure to the sun. But, if we were to say, go mountain biking each day, the jarring and strain to the hips and legs we would endure would stimulate bone growth and development and thereby reduce the risk of developing osteoporosis.</p> <p>This is great for those of us that can withstand this additional pressure - however for those of us who would struggle, different means may be necessary. But not all is lost! – consider that our over 60 group mixes things up quite regularly with off trail rides, and seeing as all of our rides are outdoors we receive much needed vitamin D (on sunny days) which assists our bones to absorb calcium.</p> <p><strong>So what does this all mean for Over60 cyclists?</strong></p> <p>When our hormone levels decline with age, our bones lose calcium and other minerals at a faster rate, putting us at risk of developing osteoporosis. It’s important to note that muscle strain on bones whilst cycling does somewhat help stimulate bone formation. However, if we are sweating out more calcium than we are producing, we may need to supplement our training regime with some higher impact activities such as incorporating squats, single leg dead lifts or even jogging for at least 10 minutes a day to stimulate bone formation. This in conjunction with your cycling regime, along with supplementing calcium into a healthy diet, will drastically reduce the risk of osteoporosis (of course seek physician approval before accepting any dietary advice). This is particularly important for women who will see a rapid decline in estrogenic levels during menopause and who will experience a 2% loss of bone mass annually over subsequent years.</p> <p>Understanding osteoporosis is a relatively complex subject. But through a few simple techniques and remaining mindful of mixing things up and taking note of the importance of calcium and vitamin D, we can all make a real impact in minimising our risk of developing osteoporosis.</p> <p>Do you prefer to run or cycle in a gym, or in the great outdoors? Let us know in the comments below.</p> <p> </p> <p><strong>Related links:</strong></p> <p><a href="/health/body/2016/08/cycling-could-save-you-from-alzheimers-disease/"><em><strong><span style="text-decoration: underline;">Cycling could save you from Alzheimer’s disease</span></strong></em></a></p> <p><a href="/health/body/2016/06/why-cycling-is-perfect-for-over-60s/"><em><strong><span style="text-decoration: underline;">Why cycling is a perfect form of exercise for over-60s</span></strong></em></a></p> <p><a href="/lifestyle/retirement-life/2016/05/cycling-increasing-in-popularity-over-golf/"><em><strong><span style="text-decoration: underline;">Is cycling the new golf?</span></strong></em></a></p>

Body

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Mountain biker collides with bear while cycling

<p>A cyclist in California was enjoying a casual ride near Lake Tahoe when he crashed his bike — into a bear.</p> <p>Davis Souza was mountain biking with friends on Mills Peak trail in the US when he crossed paths with the startled animal. He caught the whole collision on what appears to be a GoPro camera and posted the video to his Instagram.</p> <p>"This bear came out of nowhere and was gone before I could ask if it was alright or anything… Volume up!" he wrote.</p> <p>At first, it's tough to tell what is happening. But a closer look at the slow motion footage confirms that the bear definitely did not have the right of way.</p> <p>Have you ever had a bizarre animal encounter like this?</p> <p>Share your thoughts in the comments.</p> <p><em>Image credit: Instagram / savydouza</em></p> <p><strong>Related links:</strong></p> <p><a href="/travel/international/2016/07/10-pictures-from-secret-english-villages/"><span style="text-decoration: underline;"><em><strong>10 pictures from secret English villages</strong></em></span></a></p> <p><a href="/travel/international/2016/07/10-photos-capture-the-beauty-of-the-italian-dolomites/"><span style="text-decoration: underline;"><em><strong>10 photos capture the beauty of the Italian Dolomites</strong></em></span></a></p> <p><a href="/travel/international/2016/07/10-views-you-can-only-experience-from-a-train/"><span style="text-decoration: underline;"><em><strong>10 views you can only experience from a train</strong></em></span></a></p>

International Travel

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Cycling Queenstown's stunning Paradise Trail

<p><em><strong>Justine Tyerman, 61, is a New Zealand journalist, travel writer and sub-editor. Married for 36 years, she lives in rural surroundings near Gisborne on the East Coast of New Zealand with her husband Chris.</strong></em></p> <p>They were whimpering in their box – my trusty tramping boots – not able to comprehend why they had been passed over for a pair of leather lightweights.</p> <p>“We’ve served you well for 10 years and now you’ve decided you would rather cycle than tramp,” they grizzled. “We always go with you to the Great Outdoors – how could you leave us behind in favour of those… flimsy sneaky things with no tread?”</p> <p>I tried to explain that cycling was vastly different from tramping and the pedalling movement would make them horribly dizzy… but they were soles-up and sulking.</p> <p>I promised them a lovely muddy tramp as soon as I returned but they had pulled the box lid shut, muttering “traitor”.</p> <p>The sneakers were not the only new item of clothing I donned on day one of my first-ever cycling expedition. I also pulled on a pair of padded pants which felt like nappies.</p> <p>Setting off on a late summer cycle trip instead of a tramp was a radical departure from the norm for me – but the Paradise Trail near Queenstown was irresistible. For someone whose spiritual home is the mountains, lakes and rivers of the South Island, this four-day guided trip had it all.</p> <p>I confess I was so mesmerised by the breath-taking photos on the <a href="http://www.paradisetrail.co.nz" target="_blank"><strong><span style="text-decoration: underline;">Revolution Tours website</span></strong></a>, I developed convenient amnesia about the fact I had not been on a bicycle since school days, and just kept chanting the words I had read on the home page of owner-guides Matt and Kate Belcher: “If you can ride a bike then you can do this trip.”</p> <p>Midway up the first gentle incline, I realised why the machine I was riding is commonly referred to as a push bike… because when the puffing set in, I became a pusher.</p> <p>But the panorama of jagged peaks and gleaming glaciers unfolding with each turn of the pedals was so spectacular, my soaring spirits drowned out the protestations of my thigh muscles… and every day the cycling became easier.</p> <p>I quickly bonded with my ‘hybrid bike’, perfectly pre-set for my height, with its superbly comfortable padded seat, step-through frame, easy-to-manage handgrip gears and ‘upright geometry’ to allow riders to appreciate the views. I even grew to like my nappies.</p> <p>And I never once felt tempted to get in the support vehicle which trundles along with the cyclists, loaded to the gunwales with enough food and drinks for an army, emergency medical equipment including a defibrillator, a portaloo and tent, rain shelter, spare wet weather gear and the personal belongings of the cyclists. But the presence of the van and the hugely-capable Matt and Kate were so reassuring, half way through day one I felt confident that even in my state of extreme cycle-unfitness I would manage the trip. The van driver was also in constant radio contact with the guide about road conditions and hazards so all risk factors were well under control.</p> <p>After coffee at Pier 19 in Queenstown on a crisp late summer morning, we steamed across the satin waters of Lake Wakatipu on the iconic TSS Earnslaw, the ‘Lady of the Lake’, watching the muscly young stoker feed a tonne of coal an hour into the hot jaws of the four hungry furnaces that power the 102-year-old vintage steamer.</p> <p>We had morning tea in bright sunshine at historic Walter Peak Station, founded in 1860, and wandered around the stunning gardens and homestead before cycling along the lake on gently undulating deserted farm tracks, through ancient beech forests to Kinloch at the head of the lake.</p> <p>We cheated en route with a brief but thrilling water taxi ride where the track was unbikeable from Mt Nicholas Station to the Greenstone Valley. Wakatipu was like a mirror and Matt and the skipper joked about skiing barefoot behind the boat.</p> <p>The lovely, restored Kinloch Lodge, a tourist destination since 1868, was our luxurious accommodation for the first night. A delightful hot tub on the hill overlooking the lake eased complaining muscles in all sorts of places I never knew I had.</p> <p>Next day, we meandered up the beautiful braided river valleys of the Dart and Rees which cut deep into the backbone of the Southern Alps. We watched jet boats hoon up the Dart while we ate our picnic lunch in a sunny spot beside the river, gazing spellbound at towering snow-covered peaks named after Greek gods.</p> <p>Talking of lunch, the Paradise Trail comes with a serious warning. Don't for a moment imagine you will lose weight with all the hearty exercise you are doing, à bicyclette, because delicious gourmet food lurks around every corner. After hearty country breakfasts, yummy lunches and morning and afternoon teas appear on tartan rugs by gorgeous streams and rivers as if by magic… not to mention the veritable feasts we were treated to at the end of every day.</p> <p>After lunch, we rode through the famous Lord of the Rings’ Forest of Lothlorian, posing for silly photos in Gollum's hollow tree trunk, skirted the shores of glistening Diamond Lake, and by mid-afternoon on day two, found ourselves literally in Paradise, so named for the eponymous duck not the staggering scenery.</p> <p>The historic Paradise Homestead, built in the 1880s in the most heavenly location, was our home for day two and three.  </p> <p>The deeply-weathered Mt Earnslaw, 2189m, with a crown of silver schist was right on our doorstep and a short walk beyond the trees, a necklace of startling peaks as improbable as a child's scribble of the horizon.</p> <p>Sadly the kitchen, lounge and dining room of the homestead are no longer there. The building was struck by lightning and burnt down a few months after our visit but the facilities have since been rebuilt to a high standard by the Paradise Trust who own the property.</p> <p>On the third day we left our bikes behind and hiked up the Routeburn Track alongside an alpine river with colours so intense our Aussie bike mates believed me when I said DoC rangers poured turquoise food colouring into the pools to ‘wow’ the trampers.</p> <p>A light frost still lingered in the shade as we cycled towards Chinaman’s Bluff on our final day, surrounded by the giants we had seen in the distance as we steamed up the lake four days earlier. The air was so crisp and bright and clear, it made my eyes water. At road’s end, we walked up the grassy valley on the Rees-Dart tramping track and ate our last picnic on a log by the Dart River in the hallowed company of Pluto, Cosmos, Chaos, Minos, Nox and Amphion.</p> <p>We dawdled as long as we could, reluctant to leave Paradise and return to civilisation, but the drive back to Queenstown along the edge of Lake Wakatipu was as stunning as the trip itself. Matt pointed out the track we had ridden a few days earlier on the far side of the lake and stopped at a lookout for us to take last photos of the lake and mountains, bathed in sunshine on another glorious cloudless day. We had obviously pleased those mighty Greek gods because the weather was near-perfect for the whole four days.</p> <p>Remote it may be but Paradise is not undiscovered. The secret of its astonishing beauty was out 130 years ago when adventurous travellers in their hundreds came up Lake Wakatipu by steamer and on by dray to stay at Paradise Homestead. For nearly 50 years, an early owner ‘Granny’ Aitken fed up to 120 for lunch and often looked after 28 overnight guests . . . well before electricity.</p> <p>Sir Peter Jackson also ‘discovered’ Paradise 15 years ago and the area became one of his favourite settings for the Lord of the Rings and Hobbit movies. Years later, Tolkien fans are still clamouring for tours of the iconic sites by 4WD, jet boat, foot and even horseback.</p> <p>I had an epiphany on the Paradise Trail which may well see my faithful tramping boots side-lined more often. For every short burst of exertion, there was the heady reward of effortless freewheeling downhill through dappled beech forests with the shafts of sunlight flickering like frames in an old movie, whizzing fast down country lanes ringing my bell and yelling ‘wheee’ to the merino sheep, horses and Angus cattle along the way,  charging through clear mountain streams with feet in the air to avoid the splash… and doing it again just for the thrill of it and to capture the scene on video to brag to doubting family members. Such pedal-powered delights cannot happen on foot – short of fitting wheels to one's feet. I also discovered you can cover great distances on bikes and not miss out on the views. I’m just not sure how to break the news to my old tramping mates…</p> <p><em>*The four-day, three-night, fully-guided Paradise Trail with Revolution Tours covers 70 kilometres by bike over three days and includes a one-day hike up the Routeburn Track.</em></p> <p><em>*Justine Tyerman was a guest of Revolution Tours.</em></p> <p><strong>Related links: </strong></p> <p><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/travel/domestic-travel/2016/07/guide-to-queenstown-new-zealand/">Travel guide: Queenstown</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/travel/domestic-travel/2016/07/hidden-gems-uncovered-at-palliser-bay/">Hidden gems uncovered at Palliser Bay</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/travel/domestic-travel/2016/06/10-lesser-known-new-zealand-holiday-spots/">10 lesser-known New Zealand holiday spots</a></strong></em></span></p>

Domestic Travel

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Cycling could save you from Alzheimer’s disease

<p><em><strong>Michael Speakerman from <a href="http://www.lifecycle55.com.au" target="_blank"><span style="text-decoration: underline;">Life Cycle 55+</span></a> explains why cycling is a great form of exercise to combat the on-set of Alzheimer’s.</strong></em></p> <p>Being over 60 years of age, taking up cycling could be one of the most important decisions you could make. Alzheimer’s disease has been found to affect anyone as young as 30 and currently affects more than 40,000 New Zealanders.</p> <p>Cycling has shown to build new brain cells in the hippocampus - a region of the brain responsible for memory. It also improves blood flow and thus supply of oxygen to the brain which in turn stimulates brain activity and helps stave off Alzheimer’s.</p> <p><strong>So what is Alzheimer’s?</strong></p> <p>Alzheimer’s is a progressive and degenerative neurological condition caused by nerve cell death resulting in shrinkage of the brain (McCusker Alzheimer’s research foundation). The development of Alzheimer’s disease is a result of complex interactions among multiple factors, including:</p> <ul> <li>Genetic factors</li> <li>Environmental factors</li> <li>Lifestyle</li> <li>Age</li> <li>Coexisting diseases</li> </ul> <p>Alzheimer’s disease is incurable, and whilst you may not be able to slow your ageing process nor change your genome, you could always turn to cycling.</p> <p>“Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular disease” (Better Health Victoria – State Government).</p> <p><strong>Alzheimer’s correlation to cardiovascular disease</strong></p> <p>There are a number of conditions known to increase the risk of cardiovascular disease, including:</p> <ul> <li>High blood pressure</li> <li>High cholesterol</li> <li>Diabetes</li> </ul> <p>It’s important to point these out as these same conditions increase the risk of developing Alzheimer’s due to their high correlation with a protein in the blood named amyloid beta. This protein is the same protein that accumulates in the brain, spurring the onset of Alzheimer’s and the degeneration of the brain.</p> <p>Cycling just a few times a week will reduce your risk of diabetes whilst improving your blood pressure and cholesterol.  By lowering your risk of cardiovascular disease you will in turn be reducing your chances of becoming another Alzheimer’s statistic.</p> <p><strong>But why cycling?</strong></p> <p>Not only is cycling a sociable, fun and inexpensive mode of transport, it can provide a vigorous workout that may be unattainable elsewhere. For those of us over 60 and most at risk of developing Alzheimer’s, it can be hard to find that level of rigorous activity without putting too much pressure on the body. Cycling is a low impact exercise and allows us to push ourselves harder without having to apply unwanted strain to our knees and hips. This rigorous cardio activity will not only result in a stronger, leaner body, but also will increase blood flow to a level that will allow the brain to stimulate synapse firing and cell regeneration - leading to a longer and happier life.</p> <p><strong>Related links:</strong></p> <p><a href="/health/body/2016/06/why-cycling-is-perfect-for-over-60s/"><em><strong><span style="text-decoration: underline;">Why cycling is a perfect form of exercise for over-60s</span></strong></em></a></p> <p><a href="/lifestyle/retirement-life/2016/05/cycling-increasing-in-popularity-over-golf/"><em><strong><span style="text-decoration: underline;">Is cycling the new golf?</span></strong></em></a></p> <p><a href="/travel/international-travel/2015/08/great-bike-tours-for-over-60s/"><strong><em><span style="text-decoration: underline;">Great bike tours for over-60s</span></em></strong></a></p>

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Why cycling is a perfect form of exercise for over-60s

<p><strong><em>Michael Speakerman from Life Cycle 55+ explains why cycling is a great form of exercise for those over 60.</em></strong></p> <p>Have you always dreamed of getting into cycling but feel that you may have missed the boat? There is a common misconception that cycling is only for really fit, active people and something that takes years to master. However, you may be surprised to learn that there is a burgeoning community of people over 60 from all walks of life who have taken up cycling and achieved remarkable health results whilst having a blast.</p> <p><strong>Cycling in a group is an experience you will treasure</strong></p> <p>Sharing life experiences, developing a true passion and learning new life skills are just a few reasons why cycling has become so popular and a fun alternate to simply ‘joining another group’. Through setting goals, creating an inclusive environment, encouraging fellow cyclists and working as a group - our over 60 cycling groups have formed incredible bonds. Becoming healthier is certainly the principal objective but the ‘by-product’ of cycling for our over 60 riding groups are the social interaction and team involvement group support that also acts to improve wellbeing. Our over 60 riding groups frequently find themselves finishing their rides at a café to enjoy a coffee with their fellow riders to reminisce the good times had by all.</p> <p><strong>It’s not quite time to walk a tightrope, but you will become more balanced…!</strong></p> <p>The World Health Organisation estimates that 28-35% of people aged 65 or over will suffer a fall each year. Falls can have debilitating effects. Better balance and core stability is a form of intervention that has the ability to significantly reduce the risk of falling. Cycling is an exercise that increases balance due to the isolation of the glute muscles and stabilisation of the core. All of us could attest to being happy with some more balance - but if you’re in your sixties and beyond, balance can be really important for your range of movement. An exercise that improves balance equates to better coordination and posture, an increase in communication between the brain and muscles and also acts in stabilising the hips. These benefits almost speak for themselves, but really at the crux of it, is that by getting into cycling - you are making a decision that will have long term positive mobility benefits. </p> <p><strong>Life’s an adventure</strong></p> <p>Cycling opens one up to all the natural wonders the world has to offer like no other sport can. Whether it’s a journey along the Great Ocean Road with all its splendid scenery as far as the eye can see, to a hearty soup at the end of a magnificent ride through the crisp forest of the Dandenong Ranges - cycling provides an incredible means for our over 60 groups to explore.</p> <p>Learn more about Cycling Victoria’s Life Cycle 55+ program by <a href="http://www.lifecycle55.com.au" target="_blank"><strong><span style="text-decoration: underline;">visiting the website here.</span></strong></a></p> <p>Sign up for a weekly ride or a cycling tour.  Life Cycle 55+ is a cycling program designed for people aged 55 or over who want to get on their bikes and ride.</p> <p><strong>Related links:</strong></p> <p><a href="/lifestyle/retirement-life/2016/05/cycling-increasing-in-popularity-over-golf/"><span style="text-decoration: underline;"><em><strong>Is cycling the new golf?</strong></em></span></a></p> <p><a href="/health/body/2016/05/workouts-for-people-who-dont-like-getting-sweaty/"><strong><em><span style="text-decoration: underline;">Workouts for people who don’t like getting sweaty</span></em></strong></a></p> <p><a href="/lifestyle/retirement-life/2016/01/how-to-find-a-hobby-you-love/"><em><strong><span style="text-decoration: underline;">How to find a hobby you love</span></strong></em></a></p>

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5 expert tips for planning your cycling trip

<p><em><strong>Geoff Gabites, a young 64-year-old, discovered cycling in his 40s and quickly turned the sport into an occupation. <span style="text-decoration: underline;"><a href="http://www.adventuresouth.co.nz/" target="_blank">Adventure South</a></span> was established in 1992 and is now the leading cycle tour company in New Zealand. </strong></em></p> <p>In our local environment, cycling is easy: get bike, go to the start of the trail, and ride. The further from home, the more logistics are involved, however. Given that I am promoting trails throughout New Zealand, we may be able to help your decision making.</p> <p><strong>1.Ride at least one multi-day trail</strong></p> <p>A short local ride is a great way to get exercise, ride with friends to be social and keep your wheels turning. However, riding a multi-day trail creates a holiday opportunity, provides you with a journey, and better fitness (after riding day after day is great exercise). Having a holiday is something we should all encourage, so make the commitment, get some friends, select a trail, research how you want to ride the trail, and then go do it!</p> <p><strong>2. Make sure you have a good bike</strong></p> <p>Riding a bike that fits you, that changes gears smoothly when you want it to, that has a seat that will be comfortable for the trail of choice, is essential. If your own bike does these things already and you can transport it easily to the trail, then you are 75 per cent ready. </p> <p>If it’s not, then you can rent a bike on the trail – there will be an outfitter advertising their options and they will take the time to fit you to the bike – and have a suitable saddle for you. Be aware though, choosing an ultra-wide dish-shaped super gel seat is unlikely to be the best option. Our posteriors aren’t shaped like that!</p> <p><strong>3. Decide what you want in your holiday</strong></p> <p>If doing all the research, identifying the trail issues and contacting all the accommodation locations is your thing, then the process can be rewarding. However if you are time poor or don’t know how difficult the distances to be cycled each day are and if you actually cycle the trail, then there are help options you can call on. </p> <p><span style="text-decoration: underline;">Full guided group</span> – You turn up at the start, the bikes can be supplied, you have well trained and knowledgeable guides to answer your questions and arrange food and all the other logistics. You role is to then cycle and be ready to go when you are told.</p> <p><span style="text-decoration: underline;">Supported tour</span> – Once you select your outfitter, they will outline the options they can offer to make your trip more enjoyable. Do you need a bike, and if so what size shape and seat configuration do you want? Would you like them to find and book the accommodation (often not easy at the height of the season). For a fee they can transfer the luggage on a daily basis and they can probably even arrange shuttles to and from the start and finish of the trail. If you plan to fly into Queenstown, having someone book the shuttle to Clyde saves you the hassle of searching into that detail. </p> <p><span style="text-decoration: underline;">“Do It Yourselves”</span> – The closer to the trail you are, the easier this will be. The trailer will carry the bikes and hopefully they won’t get bumped around too much!</p> <p>All these options have their rewards and their costs. Most important is for you to decide what options suits you the most and make sure any friends coming along have made the same decision as you.</p> <p><strong>4. Be prepared to spend some money to make your holiday productive</strong></p> <p>On a multi-day cycle ride, you can take panniers and carry your gear with you. This will make your bike heavy to cycle and a bit cumbersome, but it will certainly make you focus on whether you do need a second warm fleece top or not. Apart from the option of carrying your own gear in panniers, I have also seen riders who get to the end of the cycle stage and then cycle back to their vehicle and drive to the start of the second stage – all for the sake of not paying $15-$20/day to have someone else doing this for you. Sometimes we lose the perspective on what a holiday is all about for the sake of $45 - $100 to move our bags.</p> <p><strong>5. If you are travelling as a group – be organised!</strong></p> <p>Our average group booking can have an email history of 40 to 80 emails, because people are seldom organised. When you first promote the idea, everyone will be on board. Then gradually friends drop out – not able to make up their minds, and you depart with a core of 4 to 8. Until people have to put up money, everyone is 100 per cent keen.</p> <p>If you work with an outfitter to sort out any of the many options you may want to consider, they will have a number of key questions to help you decide: How long have you got, what level of accommodation do you want, are there any non-riders, where and when do you want to start from and finish. Get yourself organised around this sort of information, get everyone considering coming with you to provide their information and decide if you are doing it yourself or if your time is actually more important than trying to work out where to stay in Otematata that has 3 doubles, 2 twin beds and a single?  And where is Otematata anyway!</p> <p><em>To find more information about cycling in New Zealand, visit <span style="text-decoration: underline;"><strong><a href="http://www.cyclejourneys.co.nz/" target="_blank">Cycle Journeys site here.</a> </strong></span></em></p> <p><strong>Related links: </strong></p> <p><span style="text-decoration: underline;"><strong><em><a href="/lifestyle/retirement-life/2016/02/four-ways-to-stay-active/"></a></em></strong></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/travel/domestic-travel/2016/05/why-you-need-to-visit-the-spectacular-otago-central-rail-trail/">Why you need to visit the spectacular Otago Central Rail Trail</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/health/body/2016/02/great-cardio-alternatives-to-running/">5 great cardio alternatives to running</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/health/body/2016/02/easy-at-home-workouts/">5 easy ways to workout at home</a></strong></em></span></p>

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