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We reviewed the health habits of centenarians. These 4 things could lead to a longer life

<p><em><a href="https://theconversation.com/profiles/zhaoli-dai-keller-1547476">Zhaoli Dai-Keller</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> and <a href="https://theconversation.com/profiles/perminder-sachdev-46869">Perminder Sachdev</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a></em></p> <p>The number of centenarians around the world rose from <a href="https://population.un.org/wpp/Download/Standard/Population/">151,000 in 2000</a> to 573,000 in 2021. People are living longer, and we can expect to see more people reach 100 in the years to come.</p> <p>Centenarians <a href="https://academic.oup.com/biomedgerontology/article/67A/4/395/623695">exemplify successful ageing</a>, often experiencing <a href="https://agmr.hapres.com/htmls/AGMR_1264_Detail.html">fewer chronic diseases</a> and maintaining independence in daily life well into their 90s. While <a href="https://link.springer.com/article/10.1186/s12979-016-0066-z">genetics contribute</a> to longevity, modifiable factors account for more than 60% <a href="https://pubmed.ncbi.nlm.nih.gov/14624729/">of successful aging</a>.</p> <p>But what sort of factors specifically contribute to living to 100? To find out, we reviewed lifestyle and health habits of centenarians and near-centenarians (those aged 95–99) worldwide.</p> <p>Our <a href="https://link.springer.com/article/10.1007/s11357-024-01247-4">recent review</a> included 34 observational studies published since 2000. Here are four key factors we found contribute to extreme longevity.</p> <h2>1. A diverse diet with controlled salt intake</h2> <p>Centenarians and near-centenarians typically had a balanced and diverse diet. We found, on average, they consumed between 57% and 65% of their energy intake from carbohydrates, 12% to 32% from protein, and 27% to 31% from fat. Their diets included staple foods (such as rice and wheat), fruits, vegetables, and protein-rich foods like poultry, fish and legumes, with moderate red meat consumption.</p> <p>This dietary pattern, similar to the <a href="https://pubmed.ncbi.nlm.nih.gov/29852087/">Mediterranean diet</a>, is linked to lower risks of <a href="https://doi.org/10.3390/ijerph14111364">physical function impairment</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/31685303/">death</a>.</p> <p>Most centenarians also preferred a low-salt diet. While only one study in our review measured the mean daily sodium intake, finding 1.6 grams, this was within the <a href="https://www.who.int/data/gho/indicator-metadata-registry/imr-details/3082#:%7E:text=A%20salt%20intake%20of%20less,much%20more%20salt%20than%20recommended">World Health Organization’s</a> recommendation of less than 2g of sodium per day (equivalent to about 5g of salt). The <a href="https://pubmed.ncbi.nlm.nih.gov/20234038/">traditional Okinawan diet</a>, known for its consumption by Japanese centenarians on Okinawa Island, contains an estimated 1.1g of sodium.</p> <p>We found higher salt intake (those who preferred salty food or added extra salt to meals) had a 3.6-fold increased risk of physical function impairment compared to those without a preference for salt.</p> <p>Practically, these findings suggest we should include plenty of wholegrains, root vegetables, beans, legumes, fruits and vegetables in our diet, minimise red meat consumption and opt for lean poultry, fish, and plant-based protein, and monitor salt in our food.</p> <h2>2. Lower medication use</h2> <p>Centenarians are not free from chronic conditions but typically develop them much later than average adults. More than half of the people in our review experienced common issues such as hypertension (high blood pressure), dementia, or cognitive impairment.</p> <p>We found people in our review took an average of 4.6 medications. The most frequently used medications included blood pressure medications and drugs for heart disease. This is similar to the results of <a href="https://doi.org/10.3390/jcm9051563">a large health register-based study</a> in Spain, which found centenarians took an average of 4.9 medications. Non-centenarians in this study took 6.7 medications on average.</p> <p>The fact centenarians appear to take fewer medications may indicate better health with fewer medical conditions. However, data on medication use is often self-reported and so may not be entirely accurate, especially among those with cognitive impairment.</p> <p><a href="https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(24)00007-2/fulltext">Polypharmacy</a> is often defined as taking five or more medications simultaneously, and is common in older adults. Inappropriate polypharmacy is associated with <a href="https://www.nia.nih.gov/news/dangers-polypharmacy-and-case-deprescribing-older-adults">increased risks</a> of adverse events such as falls, cognitive impairment and hospitalisation, due to harmful drug interactions.</p> <p>While the type or number of prescribed medications may not be within a patient’s control, it’s important for doctors to <a href="https://link.springer.com/article/10.1186/s12875-017-0642-0">prescribe medications</a> only when necessary, fully inform patients about benefits and risks, and regularly review treatment plans.</p> <h2>3. Getting good sleep</h2> <p>Sleep quality and quantity <a href="https://newsinhealth.nih.gov/2013/04/benefits-slumber">affect</a> the immune system, stress hormones, and cardiometabolic functions such as obesity, high blood pressure, and diabetes. Good <a href="https://academic.oup.com/biomedgerontology/article/74/2/204/4837199">sleep</a> is associated with extended years of good health and reduced risks of chronic diseases.</p> <p>In our review, 68% of the centenarians were satisfied with their sleep quality. In a survey of adults’ sleep satisfaction in 13 countries in 2020, sleep satisfaction ranged from <a href="https://www.statista.com/statistics/1233775/adults-worldwide-satisfied-sleep-country/">29% to 67%</a>.</p> <p>The <a href="https://academic.oup.com/biomedgerontology/article/74/2/204/4837199">optimal sleep duration</a> is between seven and eight hours per night. Tips to <a href="https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379">achieving better sleep</a> include keeping a regular sleep routine, creating a restful environment, exercising regularly and managing stress.</p> <h2>4. Living environment</h2> <p>More than 75% of the centenarians and near-centenarians in our review lived in rural areas. This is a pattern reflected in “<a href="https://www.bluezones.com/">blue zones</a>”, areas known for high concentrations of centenarians, such as Okinawa in Japan, Sardinia in Italy, the Nicoya Peninsula in Costa Rica, and Ikaria in Greece.</p> <p>This may be partly related to the connection between nature and health and wellbeing. For example, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6562165/">exposure to green space</a> has been associated with lower stress, depression, blood pressure, type 2 diabetes and heart disease, potentially increasing <a href="https://doi.org/10.1016/j.envint.2023.107785">life expectancy</a>.</p> <h2>Other important factors</h2> <p>We didn’t look at all lifestyle factors associated with longevity in our review. Research also shows <a href="https://www.sciencedirect.com/science/article/abs/pii/S053155650700143X">not smoking</a>, <a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2802963">avoiding alcohol</a> or drinking moderately, staying <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3618983/">physically active</a> and maintaining <a href="https://doi.org/10.1098/rspb.2019.1991">social connections</a> are important for boosting a person’s chances of living to 100.</p> <p>Of course, adopting the lifestyle changes discussed in this article won’t guarantee you’ll reach the ripe old age of 100. And on the flip side, some centenarians have shared <a href="https://theconversation.com/why-you-should-never-take-nutrition-advice-from-a-centenarian-229159">questionable</a> health habits.</p> <p>But many older adults are seeking to adopt <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9092121/">healthier lifestyles</a> to prevent and manage chronic conditions, while health-care professionals are similarly recognising the value of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5638636/">lifestyle medicine</a>.</p> <p>The earlier you can adopt positive lifestyle changes and healthier habits, the better placed you’ll be to achieve a long and healthy life. Becoming a centenarian is a lifelong endeavour.<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/235100/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/zhaoli-dai-keller-1547476">Zhaoli Dai-Keller</a>, Honorary Senior Lecturer, School of Pharmacy, University of Sydney; Nutritional epidemiologist and Lecturer, School of Population Health, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> and <a href="https://theconversation.com/profiles/perminder-sachdev-46869">Perminder Sachdev</a>, Scientia Professor of Neuropsychiatry, Centre for Healthy Brain Ageing (CHeBA), School of Psychiatry, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a></em></p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/we-reviewed-the-health-habits-of-centenarians-these-4-things-could-lead-to-a-longer-life-235100">original article</a>.</em></p>

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Drinking lots of water may seem like a healthy habit – here’s when and why it can prove toxic

<div class="theconversation-article-body"><em><a href="https://theconversation.com/profiles/adam-taylor-283950">Adam Taylor</a>, <a href="https://theconversation.com/institutions/lancaster-university-1176">Lancaster University</a></em></p> <p>In late 2023, actor <a href="https://www.glamour.com/story/brooke-shields-recently-experienced-a-full-blown-seizure-and-bradley-cooper-came-running?utm_source=instagram&amp;utm_medium=social&amp;utm_content=instagram-bio-link&amp;client_service_id=31196&amp;client_service_name=glamour&amp;service_user_id=1.78e+16&amp;supported_service_name=instagram_publishing&amp;utm_brand=glm&amp;utm_social_type=owned">Brooke Shields</a> suffered a seizure after “flooding” her body with water. Shields became dangerously low on sodium while preparing for her show by drinking loads of water. “I flooded my system and I drowned myself,” she would later explain. “And if you don’t have enough sodium in your blood or urine or your body, you can have a seizure.”</p> <p>Shields said she found herself walking around outside for “no reason at all”, wondering: “Why am I out here?”</p> <blockquote> <p>Then I walk into the restaurant and go to the sommelier who had just taken an hour to watch my run through. That’s when everything went black. Then my hands drop to my side and I go headfirst into the wall.</p> </blockquote> <p>Shields added that she was “frothing at the mouth, totally blue, trying to swallow my tongue”.</p> <p>Like Shields, many people may be unaware of the dangers of drinking excessive amounts of water – especially because hydration is so often associated with health benefits. Models and celebrities <a href="https://www.teenvogue.com/story/drinking-water-flawless-skin#:%7E:text=If%20you're%20reading%20a,long%20hours%20at%20a%20time.">often advocate</a> drinking lots of water to help maintain clear, smooth skin. Some <a href="https://www.independent.co.uk/life-style/75-hard-challenge-before-and-after-tiktok-b2382706.html">social media influencers</a> have promoted drinking a gallon of water daily for weight loss.</p> <p>But excessive water consumption can cause <a href="https://patient.info/treatment-medication/hyponatraemia-leaflet">hyponatraemia</a> – a potentially fatal condition of low sodium in the blood.</p> <h2>Worried about hydration levels? Check your urine</h2> <p>The body strictly regulates its water content to maintain the optimum level of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2323003/">total body water</a> and “osmolality” – the concentration of dissolved particles in your blood. Osmolality increases when you are dehydrated and decreases when you have too much fluid in your blood.</p> <p>Osmolality is monitored by <a href="https://pubmed.ncbi.nlm.nih.gov/9074779/">osmoreceptors</a> that regulate sodium and water balance in the hypothalamus – the part of the brain that controls numerous hormones. These osmoreceptors signal the release of antidiuretic hormone (ADH), which acts on blood vessels and the kidneys to control the amount of water and salt in the body.</p> <figure><iframe src="https://www.youtube.com/embed/Qghf7Y9ILAs?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p>In healthy people, the body releases ADH when osmolality becomes high. ADH tells the kidneys to reabsorb water, which makes urine more concentrated. The reabsorbed water dilutes the blood, bringing osmolality back to normal levels.</p> <p>Low blood osmolality suppresses the release of ADH, reducing how much water the kidneys reabsorb. This dilutes your urine, which the body then passes to rid itself of the excess water.</p> <p>Healthy urine should be clear and odourless. Darker, yellower urine with a noticeable odour can indicate dehydration – although medications and certain foods, including <a href="https://pubmed.ncbi.nlm.nih.gov/3433805/">asparagus</a>, can affect urine colour and odour, too.</p> <h2>How much is too much?</h2> <p>Adults should consume <a href="https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/">two-to-three litres per day</a>, of which around 20% comes from food. However, we can lose <a href="https://www.ncbi.nlm.nih.gov/books/NBK236237/">up to ten litres</a> of water through perspiration – so sweating during exercise or in hot weather increases the amount of water we need to replace through drinking.</p> <p>Some medical conditions can cause overhydration. Approximately <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3616165/">one in five</a> schizophrenia patients drink water compulsively, a dangerous condition known as <a href="https://www.theguardian.com/uk-news/2024/apr/15/woman-died-mental-hospital-excessive-water-drinking-inquest#:%7E:text=Woman%20died%20at%20mental%20hospital%20after%20excessive%20water%20drinking%2C%20inquest%20told,-Parents%20of%20Lillian&amp;text=A%20woman%20collapsed%20and%20died,water%2C%20an%20inquest%20has%20heard.">psychogenic polydipsia</a>. One long-term study found that patients with psychogenic polydipsia have a <a href="https://pubmed.ncbi.nlm.nih.gov/18984069/">“74% greater chance</a> of dying before a non-polydipsic patient”.</p> <p>In <a href="https://pubmed.ncbi.nlm.nih.gov/22306188/">some cases</a>, people with <a href="https://psychiatry-psychopharmacology.com/en/childhood-and-adolescence-disorders-psychogenic-polydipsia-in-an-adolescent-with-eating-disorder-a-case-report-132438">anorexia nervosa</a> can also suffer from compulsive water drinking.</p> <figure><iframe src="https://www.youtube.com/embed/ReQew2zcN7c?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p>For those suffering from polydipsia, treatment is focused on medication to reduce the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10675986/">urge to drink</a>, as well as <a href="https://www.uptodate.com/contents/overview-of-the-treatment-of-hyponatremia-in-adults/print">increasing sodium levels</a>. This should be done gradually to avoid causing <a href="https://www.ncbi.nlm.nih.gov/books/NBK562251/">myelinolysis</a> – <a href="https://www.ncbi.nlm.nih.gov/books/NBK551697/">neurological damage</a> caused by rapid changes in sodium levels in nerve cells.</p> <p>In rare but often highly publicised cases such as that of <a href="http://news.bbc.co.uk/onthisday/hi/dates/stories/november/13/newsid_2516000/2516593.stm">Leah Betts</a> in 1995, some users of the illegal drug MDMA (also known as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6119400/">ecstasy)</a> have <a href="https://pubmed.ncbi.nlm.nih.gov/11265566/">died</a> after drinking copious amounts of water to rehydrate after dancing and sweating.</p> <p>The drug <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5008716/">increases body temperature</a>, so users drink water to avoid overheating. Unfortunately, MDMA also triggers the <a href="https://pubmed.ncbi.nlm.nih.gov/12105115/">unnecessary release of ADH</a>, causing water retention. The body becomes unable to rid itself of excess water, which affects its electrolyte levels – causing cells to swell with water.</p> <p>Symptoms of water intoxication start with nausea, vomiting, blurred vision and dizziness. As the condition progresses, sufferers can often display symptoms of <a href="https://www.nhs.uk/mental-health/conditions/psychosis/symptoms/">psychosis</a>, such as inappropriate behaviour, confusion, delusions, disorientation and hallucinations.</p> <p>These symptoms are caused by <a href="https://www.ncbi.nlm.nih.gov/books/NBK470386/">hyponatraemia</a>, where sodium levels are diluted or depleted in blood and the subsequent imbalance of electrolytes affects the nervous system. Water begins to move into the brain causing <a href="https://www.sciencedirect.com/science/article/pii/S1572349604000149">a cerebral oedema</a> – brain swelling because of excessive fluid buildup, which is usually fatal if not treated.</p> <p>A healthy body will tell you when it needs water. If you’re thirsty and your urine is dark with a noticeable odour, then you need to drink more. If you aren’t thirsty and your urine is clear or the colour of light straw, then you’re already doing a good job of hydrating yourself.<!-- 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/228715/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/adam-taylor-283950"><em>Adam Taylor</em></a><em>, Professor and Director of the Clinical Anatomy Learning Centre, <a href="https://theconversation.com/institutions/lancaster-university-1176">Lancaster University</a></em></p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/drinking-lots-of-water-may-seem-like-a-healthy-habit-heres-when-and-why-it-can-prove-toxic-228715">original article</a>.</em></p> </div>

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New study reveals people who do this daily make more money over their lifetimes

<p>You’ve heard that regular exercise can help you live richly. Frequent movement, even in short bursts throughout the day, has been linked to lower all-cause mortality rates and reduced risk of heart disease, type-2 diabetes and other age-related conditions, helping you age healthfully and stay independent.</p> <p>Now, new research suggests frequent exercise might help you live well in another meaningful way; in terms of income. In a recent study published in the journal Clinical Orthopaedics and Related Research, doctors from the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), which is part of the National Institute of Health (NIH), investigated whether individuals who stayed active would earn more money as a result of their active lifestyle.</p> <p>The researchers’ findings revealed that staying active not only resulted in higher present earnings, but also predicted increased future income throughout one’s life. In essence, the science was clear: Getting more exercise could make you wealthier.</p> <h2>How exercise predicted future earnings</h2> <p>The researchers set out to explore three key correlations: How mobility affected income, how mobility influenced income over time, and whether exercise could help people maintain their mobility as they aged.</p> <p>The team analysed data from the US-federally-supported Health and Retirement Study (HRS), the largest study tracking changes over time in Americans aged 50 and above. This comprehensive study takes into account various life aspects, including work, socio-economic status, health, psychology and family matters, as individuals age.</p> <p>To assess the impact of current mobility on income, the researchers examined data from over 19,000 respondents to determine how well they could perform simple tasks, such as walking several blocks, climbing multiple flights of stairs, or moving around a room. Each person received a numerical score, with 5 indicating full mobility and 0 indicating difficulties with these tasks.</p> <h2>What earnings over time revealed</h2> <p>The researchers found that for each decrease in the mobility category, individuals lost out on an average of US$3000 in annual income compared to their peers. Those who were active were also significantly more likely to remain working for longer than the other group. It appeared that engaging in exercise enabled individuals to maintain mobility and engage in professional life for a longer period of time than those who were less active.</p> <p>Looking at earnings over time revealed even more substantial benefits for those who remained active throughout their lives. Active individuals showed an overall income level that was US$6500 higher, along with higher rates of employment.</p> <p>For the third part of the study, it’s not surprising that those who engaged in exercise continued to maintain their mobility after the age of 55 and had higher employment rates. Even exercising just one day a week showed improvements in mobility outcomes.</p> <h2>Moving more benefits more than just health</h2> <p>While this study doesn’t definitively prove that leading a healthy lifestyle directly leads to higher earnings, it strongly suggests that staying healthy and mobile brings benefits beyond just lower levels of disease (which is a type of wealth in and of itself). NIAMS Director Lindsey A. Criswell, M.D., M.P.H., underscores this point: “We have long understood that greater mobility is an important indicator of good health … The notion that mobility can have economic rewards further extends the evidence for the benefits of exercise and maintaining an active lifestyle.”</p> <p>If this science inspires you to make a healthy lifestyle change, speak with a licensed healthcare provider to determine the right exercise programme for you.</p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/food-home-garden/money/new-study-reveals-people-who-do-this-daily-make-more-money-over-their-lifetimes" target="_blank" rel="noopener">Reader's Digest</a>.</em> </p>

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Mothers’ dieting habits and self-talk have profound impact on daughters − 2 psychologists explain how to cultivate healthy behaviors and body image

<p><em><a href="https://theconversation.com/profiles/janet-j-boseovski-451496">Janet J. Boseovski</a>, <a href="https://theconversation.com/institutions/university-of-north-carolina-greensboro-2069">University of North Carolina – Greensboro</a> and <a href="https://theconversation.com/profiles/ashleigh-gallagher-1505989">Ashleigh Gallagher</a>, <a href="https://theconversation.com/institutions/university-of-north-carolina-greensboro-2069">University of North Carolina – Greensboro</a></em></p> <p>Weight loss is one of the most common health and appearance-related goals.</p> <p>Women and <a href="https://www.cdc.gov/nchs/products/databriefs/db340.htm">teen girls</a> are <a href="https://www.cdc.gov/nchs/products/databriefs/db313.htm">especially likely to pursue dieting</a> to achieve weight loss goals even though a great deal of research shows that <a href="https://theconversation.com/what-thin-people-dont-understand-about-dieting-86604">dieting doesn’t work over the long term</a>.</p> <p>We are a <a href="https://www.duck-lab.com/people">developmental psychologist</a> and a <a href="https://psy.uncg.edu/directory/ashleigh-gallagher/">social psychologist</a> who together wrote a forthcoming book, “Beyond Body Positive: A Mother’s Evidence-Based Guide for Helping Girls Build a Healthy Body Image.”</p> <p>In the book, we address topics such as the effects of maternal dieting behaviors on daughters’ health and well-being. We provide information on how to build a foundation for healthy body image beginning in girlhood.</p> <h2>Culturally defined body ideals</h2> <p>Given the strong influence of social media and other cultural influences on body ideals, it’s understandable that so many people pursue diets aimed at weight loss. <a href="https://communityhealth.mayoclinic.org/featured-stories/tiktok-diets">TikTok</a>, YouTube, Instagram and celebrity websites feature slim influencers and “how-tos” for achieving those same results in no time.</p> <p>For example, women and teens are engaging in rigid and extreme forms of exercise such as 54D, a program to <a href="https://54d.com/">achieve body transformation in 54 days</a>, or the <a href="https://health.clevelandclinic.org/75-hard-challenge-and-rules">75 Hard Challenge</a>, which is to follow five strict rules for 75 days.</p> <p>For teens, these pursuits are likely fueled by trendy body preoccupations such as the desire for “<a href="https://www.nytimes.com/2024/02/06/well/move/tiktok-legging-legs-eating-disorders.html">legging legs</a>.”</p> <p>Women and teens have also been been inundated with recent messaging around <a href="https://theconversation.com/drugs-that-melt-away-pounds-still-present-more-questions-than-answers-but-ozempic-wegovy-and-mounjaro-could-be-key-tools-in-reducing-the-obesity-epidemic-205549">quick-fix weight loss drugs</a>, which come with a lot of caveats.</p> <p>Dieting and weight loss goals are highly individual, and when people are intensely self-focused, it is <a href="https://doi.org/10.1521/jscp.2000.19.1.70">possible to lose sight of the bigger picture</a>. Although women might wonder what the harm is in trying the latest diet, science shows that dieting behavior doesn’t just affect the dieter. In particular, for women who are mothers or who have other girls in their lives, these behaviors affect girls’ emerging body image and their health and well-being.</p> <h2>The profound effect of maternal role models</h2> <p>Research shows that mothers and maternal figures <a href="https://doi.org/10.1016/j.brat.2017.11.001">have a profound influence on their daughters’ body image</a>.</p> <p>The opportunity to influence girls’ body image comes far earlier than adolescence. In fact, research shows that these influences on body image <a href="https://www.teenvogue.com/story/how-toxic-diet-culture-is-passed-from-moms-to-daughters">begin very early in life</a> – <a href="https://doi.org/10.1016/bs.acdb.2016.10.006">during the preschool years</a>.</p> <p>Mothers may feel that they are being discreet about their dieting behavior, but little girls are watching and listening, and they are far more observant of us than many might think.</p> <p>For example, one study revealed that compared with daughters of nondieting women, 5-year-old girls whose mothers dieted <a href="https://doi.org/10.1016/S0002-8223(00)00339-4">were aware of the connection between dieting and thinness</a>.</p> <p>Mothers’ eating behavior does not just affect girls’ ideas about dieting, but also their daughters’ eating behavior. The amount of food that mothers eat <a href="https://doi.org/10.1016/j.appet.2018.04.018">predicts how much their daughters will eat</a>. In addition, daughters whose mothers are dieters are <a href="https://doi.org/10.1016/j.appet.2018.04.018">more likely to become dieters themselves</a> and are also <a href="https://doi.org/10.1016/j.eatbeh.2007.03.001">more likely to have a negative body image</a>.</p> <p>Negative body image is <a href="https://theconversation.com/mounting-research-documents-the-harmful-effects-of-social-media-use-on-mental-health-including-body-image-and-development-of-eating-disorders-206170">not a trivial matter</a>. It affects girls’ and women’s mental and physical well-being in a <a href="https://doi.org/10.1177/1359105317710815">host of ways</a> and <a href="https://doi.org/10.1016/j.brat.2011.06.009">can predict the emergence of eating disorders</a>.</p> <h2>Avoiding ‘fat talk’</h2> <p>What can moms do, then, to serve their daughters’ and their own health?</p> <p>They can focus on small steps. And although it is best to begin these efforts early in life – in girlhood – it is never too late to do so.</p> <p>For example, mothers can consider how they think about and talk about themselves around their daughters. Engaging in “fat talk” may inadvertently send their daughters the message that larger bodies are bad, <a href="https://doi.org/10.1016/j.bodyim.2020.07.004">contributing to weight bias</a> and negative self-image. Mothers’ fat talk also <a href="https://doi.org/10.1080/15267431.2021.1908294">predicts later body dissatisfaction in daughters</a>.</p> <p>And negative self-talk isn’t good for mothers, either; it is associated with <a href="https://doi.org/10.1177/1359105318781943">lower motivation and unhealthful eating</a>. Mothers can instead practice and model self-compassion, which involves treating oneself the way <a href="https://doi.org/10.1016/j.bodyim.2016.03.003">a loving friend might treat you</a>.</p> <p>In discussions about food and eating behavior, it is important to avoid moralizing certain kinds of food by labeling them as “good” or “bad,” as girls may extend these labels to their personal worth. For example, a young girl may feel that she is being “bad” if she eats dessert, if that is what she has learned from observing the women around her. In contrast, she may feel that she has to eat a salad to be “good.”</p> <p>Moms and other female role models can make sure that the dinner plate sends a healthy message to their daughters by showing instead that all foods can fit into a balanced diet when the time is right. Intuitive eating, which emphasizes paying attention to hunger and satiety and allows flexibility in eating behavior, is associated with <a href="https://doi.org/10.1007/s40519-020-00852-4">better physical and mental health in adolescence</a>.</p> <p>Another way that women and especially moms can buffer girls’ body image is by helping their daughters <a href="https://doi.org/10.1016/j.bodyim.2021.12.009">to develop media literacy</a> and to think critically about the nature and purpose of media. For example, moms can discuss the misrepresentation and distortion of bodies, such as the use of filters to enhance physical appearance, on social media.</p> <h2>Focusing on healthful behaviors</h2> <p>One way to begin to focus on health behaviors rather than dieting behaviors is to develop respect for the body and to <a href="https://theconversation.com/body-neutrality-what-it-is-and-how-it-can-help-lead-to-more-positive-body-image-191799">consider body neutrality</a>. In other words, prize body function rather than appearance and spend less time thinking about your body’s appearance. Accept that there are times when you may not feel great about your body, and that this is OK.</p> <p>To feel and look their best, mothers can aim to stick to a <a href="https://theconversation.com/whats-the-best-diet-for-healthy-sleep-a-nutritional-epidemiologist-explains-what-food-choices-will-help-you-get-more-restful-zs-219955">healthy sleep schedule</a>, manage their stress levels, <a href="https://theconversation.com/fiber-is-your-bodys-natural-guide-to-weight-management-rather-than-cutting-carbs-out-of-your-diet-eat-them-in-their-original-fiber-packaging-instead-205159">eat a varied diet</a> that includes all of the foods that they enjoy, and <a href="https://theconversation.com/the-runners-high-may-result-from-molecules-called-cannabinoids-the-bodys-own-version-of-thc-and-cbd-170796">move and exercise their bodies regularly</a> as lifelong practices, rather than engaging in quick-fix trends.</p> <p>Although many of these tips sound familiar, and perhaps even simple, they become effective when we recognize their importance and begin acting on them. Mothers can work toward modeling these behaviors and tailor each of them to their daughter’s developmental level. It’s never too early to start.</p> <h2>Promoting healthy body image</h2> <p>Science shows that several personal characteristics are associated with body image concerns among women.</p> <p>For example, research shows that women who are <a href="https://doi.org/10.1016/j.bodyim.2020.02.001">higher in neuroticism</a> <a href="https://doi.org/10.1186/2050-2974-1-2">and perfectionism</a>, <a href="https://doi.org/10.3389/fpsyg.2022.983534">lower in self-compassion</a> or <a href="https://doi.org/10.1016/j.bodyim.2013.08.001">lower in self-efficacy</a> are all more likely to struggle with negative body image.</p> <p>Personality is frequently defined as a person’s characteristic pattern of thoughts, feelings and behaviors. But if they wish, <a href="https://doi.org/10.1002/per.1945">mothers can change personality characteristics</a> that they feel aren’t serving them well.</p> <p>For example, perfectionist tendencies – such as setting unrealistic, inflexible goals – can be examined, challenged and replaced with more rational thoughts and behaviors. A woman who believes she must work out every day can practice being more flexible in her thinking. One who thinks of dessert as “cheating” can practice resisting moral judgments about food.</p> <p>Changing habitual ways of thinking, feeling and behaving certainly takes effort and time, but it is far more likely than diet trends to bring about sustainable, long-term change. And taking the first steps to modify even a few of these habits can positively affect daughters.</p> <p>In spite of all the noise from media and other cultural influences, mothers can feel empowered knowing that they have a significant influence on their daughters’ feelings about, and treatment of, their bodies.</p> <p>In this way, mothers’ modeling of healthier attitudes and behaviors is a sound investment – for both their own body image and that of the girls they love.<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/221968/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/janet-j-boseovski-451496"><em>Janet J. Boseovski</em></a><em>, Professor of Psychology, <a href="https://theconversation.com/institutions/university-of-north-carolina-greensboro-2069">University of North Carolina – Greensboro</a> and <a href="https://theconversation.com/profiles/ashleigh-gallagher-1505989">Ashleigh Gallagher</a>, Senior Lecturer, <a href="https://theconversation.com/institutions/university-of-north-carolina-greensboro-2069">University of North Carolina – Greensboro</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/mothers-dieting-habits-and-self-talk-have-profound-impact-on-daughters-2-psychologists-explain-how-to-cultivate-healthy-behaviors-and-body-image-221968">original article</a>.</em></p>

Mind

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15 money-saving habits self-made millionaires have in common

<p><strong>Start saving smarter</strong></p> <p>Learning how to save money like a self-made millionaire can mean the difference between stressing to dress and dressing to impress. It can help you retire younger so you’re able to see more of the world sooner. It can mean finally building that dream house. And more than anything, it can mean having the money when you truly need it.</p> <p>But let’s face it: Not all of us are natural savers. We waste our money on frivolous supermarket buys we’re convinced we have to have in the moment. We don’t bother with high-yield savings or investment accounts. And we have a tendency to try to keep up with the Joneses. In other words, we could really use the help of a self-made millionaire who not only knows the tricks to getting rich but is also skilled at saving. Luckily, we talked to some financial geniuses who were willing to share their expert tips on the money-saving strategies all self-made millionaires share.</p> <p>Whether you’re planning to retire at 30 or are opening your first savings account, these are the money-saving habits you should borrow from self-made millionaires to become one yourself someday.</p> <p><strong>They follow the 50-30-20 rule</strong> </p> <p>Forget complicated budgeting or uncomfortable belt-tightening; the secret to saving big might boil down to three simple numbers. Kimberly Palmer, a personal finance expert at NerdWallet, says that many a self-made millionaire follows the “50-30-20” rule.</p> <p>Using this formula, they put aside 50% of the money they earn for savings and necessities such as rent and groceries, 30% for lifestyle purchases like new clothing and 20% for fun activities like concerts or eating out. By regularly and intentionally setting aside a fixed amount of savings, the self-made millionaire builds a nest egg faster.</p> <p>Ready to try it for yourself? To get started, download a budget app to help you divvy up your income accordingly. “You might find that with some adjustments, such as shifting your food spending toward groceries and away from takeout and restaurants, or cutting back on monthly subscriptions, you can take steps toward reaching your wealth-building goals,” Palmer says.</p> <p><strong>They automate their finances</strong></p> <p>Budgeting is a smart move, but there are times when it can backfire, according to nine-time New York Times bestselling author David Bach, the founder of FinishRich.com. “You’re too busy, and you will just get frustrated and fail,” he says.</p> <p>Instead, self-made millionaires automate their financial lives so they can’t fail. That includes setting up a regular deposit into their savings accounts to be automatically withdrawn from their pay.</p> <p>Bach also recommends using autopay for many of your bills, including car payments, mortgage payments and credit card bills. Doing so helps you avoid missing a payment and getting hit with those pesky late fees, saving you money in the long run. Just make sure to leave out any of these bills you shouldn’t put on autopay.</p> <p><strong>They spend less than they earn</strong></p> <p>Believe it or not, “self-made millionaires don’t necessarily look like millionaires on the outside,” according to Palmer. Rather than spending money on flashy holidays or new clothes, “they often spend less than they earn so they can put their money into savings and investments,” she says.</p> <p>To maximise your savings like a self-made millionaire would, Palmer recommends taking stock of your personal spending and cutting back on categories that matter less to you. For example, if you enjoy taking a big holiday every year, consider cooking lunches and dinners at home to curb your spending at restaurants. On the flip side, maybe you would rather have a smaller clothing budget and create a capsule wardrobe to free up spending for dining out with your friends.</p> <p><strong>They avoid "want spending"</strong></p> <p>Another way self-made millionaires avoid spending more than they earn? They never fall into the trap of “want spending,” according to Tom Corley, an expert on wealth creation and author of Rich Habits. “According to Census Bureau data, there are approximately 30 million people who make more than they need but who are, nonetheless, one pay away from poverty,” he explains. “These individuals engage in something called want spending.”</p> <p>Are you a “want spender”? Corley’s research found that some of the biggest indicators include:</p> <ul> <li>Surrendering to instant gratification, forgoing savings in order to buy things you want now, be it a 60-inch TV, nice holiday, expensive car or fancy pair of shoes</li> <li>Spending too much going out to eat or ordering in</li> <li>Incurring debt in order to finance your standard of living</li> </ul> <p>Essentially, want spenders create their own poverty by rationalising their desire to spend in various ways, whether it be by planning to make more money in the future or relying on the economy improving down the line. That’s why self-made millionaires shun spending money on their wants and focus more on their needs and savings. That said, if you do want to make a purchase that you didn’t budget for, here are some quick ways to earn extra cash.</p> <p><strong>They're smart spenders </strong></p> <p>Impulse purchases can happen to the best of us. No, you didn’t need the trucker hat at the petrol station on your long, boring road trip. And yes, stuff like that, when made a habit, adds up. To prevent extraneous spending and save more money, Corley suggests a few specific strategies that self-made millionaires followed in his research:</p> <ul> <li>They buy in bulk. “If done properly and with the right items, buying in bulk can save your household money and reduce waste,” he says. Toilet paper, soap, laundry detergent, paper towels and shampoo are items proven much cheaper when bought in larger sizes. Prioritise food items like applesauce, canned goods or yoghurt, which can be portioned into glass jars and saved for future use.</li> <li>They create a meal plan. “If you can sketch out a menu for the week that utilises similar ingredients, you’ll have a more focused trip to the supermarket, and you’ll end up throwing less away weeks after it’s been shoved to the back recesses of the refrigerator,” says Corley. “Making a conscious effort here saves you money, and it keeps food waste out of landfills.” For other smart tricks to save money on groceries, consider following a budget grocery list and learning how to find coupons.</li> <li>They reduce energy costs. “Lowering your energy consumption is low-hanging fruit when it comes to cutting monthly expenses,” he explains. This can be as simple as swapping incandescent bulbs for CFLs or LEDs to lower your utility bill.</li> </ul> <p><strong>They prevent lifestyle creep </strong></p> <p>Whether you tried out a new side hustle idea or learned how to negotiate for a higher salary, you’re now bringing in more money. But be careful! It’s all too tempting to splurge on a bigger house or fancier car as your income grows. “It’s a common habit among many who suddenly find themselves making more money,” Corley says. But self-made millionaires avoid increasing their standard of living in order to match their growing income—a money-burning practice called lifestyle creep.</p> <p>In fact, Corley’s research found that a whopping 64% of self-made millionaires lived in a modest, middle-class home; 44% purchased used cars; 41% spent less than $3000 on their annual holiday; and 28% mowed their own lawn to save money.</p> <p>Here’s why lifestyle creep can hurt you financially: “Once you spend your money, it’s gone,” Corley says. “When you hit a bump in the road, such as a job loss, you are then forced to sell your stuff. If the stuff you purchased depreciated in value, you get pennies on the dollar.”</p> <p>As a good rule of thumb, he recommends spending no more than 25% of your annual net pay on housing costs and 5% on car costs, no matter how much you earn.</p> <p><strong>They don't lend money to friends or family </strong></p> <p>The self-made millionaire knows that your love for your family and friends shouldn’t be measured by your generosity, but sometimes that’s exactly what it comes down to. You’re inevitably left in an awkward bind: If you don’t provide a loan, there can be tension, but if you do, you may never get the funds back and might find yourself resenting your pal. “You will lose both your friend and the money, and you’re not a bank,” advises Bach.</p> <p>Say you do lend them money. Did you come up with an agreement for a timeline for repayments? When it comes to friends or family, setting such boundaries can be difficult, but it’s even more awkward to continuously ask for the money back.</p> <p>If self-made millionaires absolutely must lend money to someone near and dear, they make sure the loan isn’t open-ended. Bach recommends coming up with a timeline and sticking to it. You can also take advantage of companies that specialise in peer-to-peer lending, like Zirtue, which formalises loans between family members and friends.</p> <p><strong>They're frugal, not cheap </strong></p> <p>Although it may seem counterintuitive, buying cheaper products is not a common money-saving habit among self-made millionaires. In fact, Corley’s research found that 66% of poor people admitted to being cheap. “Cheap, to them, meant spending their money on the cheapest product or service available,” he explains. But cheap products break or deteriorate at a much quicker rate than quality products, which means you end up spending more in the long run.</p> <p>He also points out that, when looking for services, those who provide cheap ones are typically inexperienced or not very good at what they do. “If they were good, they would be able to command higher prices. Cheap service providers can get you in a lot of trouble, especially when it comes to taxes, legal representation or even just getting your car fixed. Cheap service providers are able to keep their fees down by paying their staff lower wages. This means they are not getting the best staff or are settling for inexperienced staff.”</p> <p>Being cheap won’t make you poor, but it will mean you save less money because you’re constantly shelling out for new products or services to replace the low-quality ones you bought in the first place. Self-made millionaires focus on buying fewer, higher-quality products that will last a long time.</p> <p><strong>They don't play the comparison game</strong></p> <p>Keeping up with the Joneses is more tempting (and common!) then you might think. According to a recent NerdWallet survey, 83% of Americans say they overspend due to social pressures from seeing others dining at expensive restaurants or taking fancy trips abroad. “It’s easy to get caught up in overspending, especially when you see peers or neighbours spending more than you on cars, houses or vacations,” Palmer says.</p> <p>But when rich people feel green with envy, Palmer says, they put things into perspective—and keep in mind that what they’re seeing may not be the entire picture. “It’s important to take a step back and realise you might not want the same things they have, or they might be creating financial stress for themselves by buying those things,” she says.</p> <p><strong>They pay themselves first </strong></p> <p>By setting aside a portion of their income every day, week or month—in other words, “paying yourself first”—self-made millionaires take one of the most important steps towards building wealth, according to Bach. “You’re going to work 90,000 hours over your lifetime; you should keep at least an hour a day of the income,” he says.</p> <p>He recommends setting aside an hour’s worth of your income each day and then saving and investing it—preferably automatically to begin earning some passive income and reach that high-roller status.</p> <p><strong>They find a passive income source</strong></p> <p>Speaking of passive income, self-made millionaires save even more money by investing their savings in an account that creates passive income through accumulated interest, such as a high-yield savings or investment account. There are several types of accounts to consider, and ultimately, the one you choose will depend on your financial goals.</p> <p>“No strategy is a one-size-fits-all approach, since everyone’s financial situation is unique and different,” Palmer says. She recommends speaking with a financial advisor to learn the right strategy for you and to avoid the most common retirement-planning mistakes.</p> <p><strong>They put away the credit card</strong></p> <p>Credit cards can sabotage even the best of savers, according to Corley. “Credit card use can easily get out of control,” he says. “If you rely on credit cards to pay for ordinary living expenses, that means you are living beyond your means.”</p> <p>Not only are there high interest rates on credit card debt, but paying with plastic could also trick you into spending more money. In a study published in the journal Marketing Letters, MIT researchers found that shoppers spend up to 100% more when paying with a credit card—and were even willing to pay twice as much for an item as those who paid in cash.</p> <p>The 100-day credit card money-saving challenge could help you break bad spending habits, according to Corley. Essentially, the goal is to go 100 days without using your credit cards for purchases. The result? “Having to use cash or your ATM card forces spending awareness and restricts how much you can spend,” Corley says.</p> <p><strong>They design their dreams </strong></p> <p>What do you want your life to look like in five, 10 or 20 years? Self-made millionaires always know their answer to this question, Corley says. He calls this dream-setting or creating a clear vision of your ideal future life. From there, you should set and pursue financial goals that will help you accomplish those dreams. “Dream-setting is a springboard for creating the goals you’ll need in order to help you get to your destination,” he says.</p> <p>For example, if you want to earn a master’s degree so you can get a job with a higher salary, you can set goals like setting aside two hours every day to study for the graduate record exam (GRE). “Goals are the transportation system to your ideal future life,” Corley says. “Once you have a clear vision of your destination, the goals you’ll need to achieve will magically manifest themselves out of thin air.”</p> <p><strong>They invest in themselves </strong></p> <p>There’s no question that saving and investing your money is key to accumulating wealth fast. But according to Corley, the first (and most important!) money-saving habit that self-made millionaires practice is investing in themselves—whether that means reading for at least 30 minutes a day, listening to podcasts during a long commute or seeking out career mentors.</p> <p>Exactly how should you invest in yourself? The self-made millionaires in Corley’s research focused their daily reading on content that was directly related to the dreams and goals they were pursuing.</p> <p><strong>They never give up</strong></p> <p>Maybe it sounds cliche, but it’s the type of mindset that will keep you above water. “No matter what happens, no matter how many times you fail, as long as you get up and try again, you haven’t lost,” says Bach. So commit to the sort of money-saving tricks a self-made millionaire would follow, but give yourself a break if you fall off the wagon. Dust yourself off and recommit to your saving strategies.</p> <p><em>Image credits: Getty Images </em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/food-home-garden/money/15-money-saving-habits-self-made-millionaires-have-in-common?pages=1" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

Money & Banking

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Martin Scorsese exposes Leo DiCaprio’s irritating on-set habit

<p dir="ltr">Martin Scorsese has exposed Leo DiCaprio’s irritating on-set habit that came to light while the pair were filming the new movie <em>Killers of the Flower Moon</em>. </p> <p dir="ltr">The award-winning director called out the A-list actor in a conversation with the <em><a href="https://www.wsj.com/style/martin-scorsese-killers-flower-moon-b4989f0c" target="_blank" rel="noopener">Wall Street Journal</a></em>, saying that the <em>Titanic</em> star tends to flesh details out and improv while filming, describing his technique as “endless, endless, endless!”</p> <p dir="ltr">Although Scorsese and DiCaprio have worked together on six other films, there was one more actor on the set of the new film that could not stand the ad libbing: Robert de Niro.</p> <p dir="ltr">“Then Bob didn’t want to talk,” Scorsese explained. “Every now and then, Bob and I would look at each other and roll our eyes a little bit. And we’d tell him, ‘You don’t need that dialogue.’”</p> <p dir="ltr">While de Niro wasn’t able to deal with DiCaprio’s improv, director Quentin Tarantino said the actor’s famous freakout scene as Rick Dalton in <em>Once Upon a Time in Hollywood </em>“wasn’t in the script,” but was brought to the table by DiCaprio himself, and took the film to another level. </p> <p dir="ltr">Despite the “endless” technique of DiCaprio’s acting, Scorsese said the actor was instrumental in the film’s success, after he helped determine that the film needed a rewrite in order to avoid being a “movie about all the white guys.”</p> <p dir="ltr">“It just didn’t get to the heart of the Osage,” DiCaprio told <em><a href="https://deadline.com/2023/05/martin-scorsese-interview-killers-of-the-flower-moon-leonardo-dicaprio-robert-de-niro-1235359006/" target="_blank" rel="noopener">Deadline</a></em> in May, with reference to the original script. </p> <p dir="ltr">“It felt too much like an investigation into detective work, rather than understanding from a forensic perspective the culture and the dynamics of this very tumultuous, dangerous time in Oklahoma.”</p> <p dir="ltr"><em>Killers of the Flower Moon</em> is in cinemas now. </p> <p dir="ltr"><em>Image credits: Getty Images</em></p>

Movies

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Can a daily multivitamin improve your memory?

<p><a href="https://theconversation.com/profiles/jacques-raubenheimer-1144463">Jacques Raubenheimer</a>, <em><a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p><em><a href="https://theconversation.com/au/topics/research-check-25155">Research Checks</a> interrogate newly published studies and how they’re reported in the media. The analysis is undertaken by one or more academics not involved with the study, and reviewed by another, to make sure it’s accurate.</em></p> <hr /> <p>Don’t we all want to do what we can to reduce the impact of age-related decline on our memory?</p> <p>A new study suggests a daily multivitamin and mineral supplement is a simple and inexpensive way to help older adults slow the decline in some aspects of memory function.</p> <p>The <a href="https://ajcn.nutrition.org/article/S0002-9165(23)48904-6/fulltext">new study</a>, which comes from a <a href="https://www.clinicaltrials.gov/ct2/show/NCT02422745?term=NCT02422745&amp;draw=2&amp;rank=1">long-running clinical trial</a>, shows there may be a small benefit of taking a daily multivitamin and mineral supplement for one type of cognitive task (immediate word recall) among well-functioning elderly white people. At least in the short term.</p> <p>But that doesn’t mean we should all rush out and buy multivitamins. The results of the study don’t apply to the whole population, or to all types of memory function. Nor does the study show long-term benefits.</p> <h2>How was the study conducted?</h2> <p>The overarching COSMOS study is a well-designed double-blind randomised control trial. This means participants were randomly allocated to receive the intervention (a daily multivitamin and mineral supplement) or a placebo (dummy tablet), but neither the participants nor the researchers knew which one they were taking.</p> <p>This type of study is considered the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5654877/">gold standard</a> and allows researchers to compare various outcomes.</p> <p>Participants (3,562) were older than 64 for women, and 59 for men, with no history of heart attack, invasive cancer, stroke or serious illness. They couldn’t use multivitamins or minerals (or <a href="https://www.pnas.org/doi/10.1073/pnas.2216932120">cocoa extract</a> which they also tested) during the trial.</p> <p>Participants completed a <a href="https://www.clinicaltrials.gov/ct2/show/NCT04582617?term=NCT04582617&amp;draw=2&amp;rank=1">battery of online cognitive tests</a> at the start of the study (known as baseline), then yearly for three years, of which only three were reported in this paper:</p> <ul> <li> <p>ModRey, measuring immediate recall. Participants were shown “a list of 20 words, one at a time, for three seconds each,” and then had to type the list from memory</p> </li> <li> <p>ModBent, measuring object recognition. Participants were given 20 prompts with a shape and then had to select the correct match from a pair of similar prompts. After this, they were prompted with 40 shapes in turn, and had to indicate whether each was included in the original 20 or not</p> </li> <li> <p>Flanker, measuring “executive control”. Participants had to select a coloured block that corresponded to an arrow in a matrix of arrows, which could have the same (or different) colour to the surrounding arrows, and the same (or different) direction as the prompt block.</p> </li> </ul> <h2>What did the researchers find?</h2> <p>Of all the tests the researchers performed, only immediate recall (ModRey) at one year showed a significant effect, meaning the result is unlikely to just be a result of chance.</p> <p>At two and three years, the effect was no longer significant (meaning it could be down to chance).</p> <p>However they added an “overall estimate” by averaging the results from all three years to arrive at another significant effect.</p> <p>All the effect sizes reported are very small. The largest effect is for the participants’ immediate recall at one year, which was 0.07 – a value that is <a href="https://academic.oup.com/jpepsy/article/34/9/917/939415">generally considered very small without justification</a>.</p> <p>Also of note is that both the multivitamin and placebo groups had higher immediate word recall scores at one year (compared to baseline), although the multivitamin group’s increase was significantly larger.</p> <p><a href="https://www.pnas.org/doi/epdf/10.1073/pnas.2216932120">In the researchers’ prior study</a>, the increase in word recall scores was described as a “typical learning (practice) effect”. This means they attributed the higher scores at one year to familiarisation with the test.</p> <p>For some reason, this “learning effect” was not discussed in the current paper, where the treatment group showed a significantly larger increase compared to those who were given the placebo.</p> <h2>What are the limitations of the study?</h2> <p>The team used a suitable statistical analysis. However, it did not adjust for demographic characteristics such as age, gender, race, and level of education.</p> <p>The authors detail their study’s major limitation well: it is not very generalisable, as it used “mostly white participants” who had to be very computer literate, and, one could argue, would be quite well-functioning cognitively.</p> <figure class="align-center "><figcaption></figcaption>Another unmentioned limitation is the advanced age of their sample, meaning long-term results for younger people can’t be assessed.</figure> <p>Additionally, the baseline diet score for their sample was abysmal. The researchers say participants’ diet scores “were consistent with <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1899558">averages from the US population</a>” but the cited study noted “the overall dietary quality… [was] poor.”</p> <p>And they didn’t measure changes in diet over the three years, which could impact the results.</p> <h2>How should we interpret the results?</h2> <p>The poor dietary quality of the sample raises the question: can a better diet be the simple fix, rather than multivitamin and mineral supplements?</p> <p>Even for the effect they observed, which micronutrient from the supplement was the contributing factor?</p> <p>The researchers speculate about vitamins B12 and D. But you can find research on cognitive function for any arbitrarily chosen <a href="https://www.centrum.com/content/dam/cf-consumer-healthcare/bp-wellness-centrum/en_US/pdf/lbl-00000775-web-ready-centrum-silver-adults-tablets-(versio.pdf">ingredient</a>, including <a href="https://scholar.google.com/scholar?hl=en&amp;as_sdt=0%2C5&amp;q=selenium+cognitive+function">selenium</a>, which can be <a href="https://www.sciencedirect.com/science/article/pii/S0048969720378608">toxic at high levels</a>.</p> <h2>So should I take a multivitamin?</h2> <p><a href="https://newsinhealth.nih.gov/2013/08/should-you-take-dietary-supplements">Health authorities advise</a> daily multivitamin use isn’t necessary, as you can get all the nutrients you need by eating a wide variety of healthy foods. However, supplementation may be appropriate to meet any specific nutrient gaps an individual has.</p> <p>Using a good quality multivitamin at the recommended dose shouldn’t do any harm, but at best, this study shows well-functioning elderly white people might show some additional benefit in one type of cognitive task from using a multivitamin supplement.</p> <p>The case for most of the rest of the population, and the long-term benefit for younger people, can’t be made.</p> <hr /> <h2>Blind peer review</h2> <p><strong>Clare Collins writes:</strong></p> <p>I agree with the reviewer’s assessment, which is a comprehensive critique of the study. The key result was a small effect size from taking a daily multivitamin and mineral (or “multinutrient”) supplement on memory recall at one year (but not later time points) and is equivalent to a training effect where you get better at taking a test the more times you do it.</p> <p>It’s also worth noting the study authors received support and funding from commercial companies to undertake the study.</p> <p>While the study authors state they don’t believe background diet quality impacted the results, they didn’t comprehensively assess this. They used a brief <a href="https://pubmed.ncbi.nlm.nih.gov/22513989/">diet quality assessment score</a> only at baseline. Participants may have changed their eating habits during the study, which could then impact the results.</p> <p>Given all participants reported low diet quality scores, an important question is whether giving participants the knowledge, skills and resources to eat more healthily would have a bigger impact on cognition than taking supplements. <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/208114/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em>Image credit: Shutterstock</em></p> <p><em><a href="https://theconversation.com/profiles/jacques-raubenheimer-1144463">Jacques Raubenheimer</a>, Senior Research Fellow, Biostatistics, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></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/can-a-daily-multivitamin-improve-your-memory-208114">original article</a>.</em></p>

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6 common factors that are impacting your sleep

<p>While we all do our best to make sure we’re get our eight hours every night, at times it can feel as though we’re our own worst enemies. And while we’re all aware of the importance of sleep, it can sometimes be difficult to figure out what the root of the problem is.</p> <p>Here are six common factors that may be negatively impacting your ability to get shut eye. Correct these and you’ll be on your way to enjoy a good night sleep.</p> <p><strong>1. Light</strong></p> <p>Studies have shown the exposure to light can wreak havoc in terms of our internal circadian rhythm. Try to avoid having your vision obstructed by any light when you’re about to get to sleep and keep the use of mobile and computer devices to a minimum.</p> <p><strong>2. Food</strong></p> <p>Asides from the correlation between poor quality sleep and processed foods, it’s generally not recommended you have large, heavy meals just before you’re about to go to bed. Also, try to avoid sugar and caffeine in the few hours leading to bedtime.</p> <p><strong>3. Noise</strong></p> <p>Noise can also affect the pattern of your sleep as anyone who’s tossed and turned at the sound of a neighbour’s party. Earplugs are one option you can explore. It’s also an idea to perhaps try a light fan to drown the noise out somewhat, or some sort of gentle recording.</p> <p><strong>4. Temperature</strong></p> <p>Each person has an optimal temperature for falling asleep and it varies between people. If you’re feeling a bit hot under the collar (or too cool to start sleeping) it’s worth experimenting with the temperature in your room until you find one that better suits.</p> <p><strong>5. Schedule</strong></p> <p>Are bodies are fiends for routines, so try to go to bed and get up at the same time every day, even on weekend. Not only will this help integrate your body into a regular sleep/wake pattern, it will also make the actual process of falling asleep seem much easier.</p> <p><strong>6. Naps</strong></p> <p>While there’s nothing quite as nice as an afternoon nap during the day, it can actually significantly disrupt out sleep patterns during the night. If you really do have to nap during the day, try to keep it short and avoid napping too much in the later parts of the day.</p> <p><em>Image credits: Getty Images</em></p>

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11 simple daily habits of couples in healthy relationships

<p><strong>The secrets of happy relationships </strong></p> <p>Do you expect your partner to take out the bins every week without ever being thanked? Can you recall the last time you paid your partner a compliment? Find out the secrets of people in a happy and healthy relationship.</p> <p><strong>They Netflix and chill together </strong></p> <p>There are many little ways to boost your marriage – and chief among them is simple companionship. Even if you’re couch surfing, do it together. Spending time with one another is one of the highlights of a healthy relationship. If he’s reading a book, grab one and cuddle up next to him. Bring him a drink while he’s mowing the lawn. Does washing the car bore you to tears? Then simply stand nearby and chat while he suds it up. </p> <p>“In the beginning, couples go out of their way to impress each other and create new ‘first memories’ together,” says Julie Spira, an online dating expert, CEO of Cyber-Dating Expert and author of <em>The Perils of Cyber-Dating</em>. “After a while, just being together rises to the top of the relationship totem pole.” And there’s nothing wrong with a good binge-watch. One study found a direct link between media consumption while together and relationship satisfaction.</p> <p><strong>They compliment one another</strong></p> <p>Here’s how to have a healthy relationship: Tell him how hot he is. Or that he smells delicious. Give her rear a smack in those jeans you adore. Happy couples know how to give a sincere compliment in the moment. In fact, a study found that receiving a compliment has the same positive effect as receiving cash. </p> <p>“Compliments are the quickest way to put a smile on your partner’s face,” says Spira. “Find something appealing about the other and never forget what attracted you to him in the first place. If it’s her ability to fill in the Sunday crossword puzzle or his ability to take charge when you need it, let each other know.”</p> <p><strong>They say those three little words</strong></p> <p>If you’re looking to build a stronger relationship, you’re going to need to say “I love you.” Happy couples say it throughout the day – when they wake up, when they’re eating lunch, when they go to sleep. “Saying I love you to your partner, whether it’s first thing in the morning or at bedtime, is important,” says Bonnie Winston, a celebrity matchmaker and relationship expert.</p> <p>“And saying it with a shared kiss makes it extra special.” She says for variation to try other meaningful three-word phrases like “You amaze me,” “You enthrall me,” “I adore you,” or “You’re my everything.” They slip it into conversation whenever they can. Just be sure that you say these words genuinely. “Those three little words are great to say, as long as you say them with intent and not just purely out of habit,” says Alexis Meads, a professional dating coach.</p> <p><strong>They say thank you</strong></p> <p>One of the best ways to make your spouse feel loved is to show graciousness – even for something as seemingly trivial as picking up the kids from a playdate or grabbing a carton of milk at the supermarket. “Appreciation for all the good your partner contributes to your life is vital,” says Gilda Carle, PhD, relationship expert and author of <em>Ask for What You Want AND GET IT</em>. “Thank-yous go a long way to continuing wedded bliss.” In fact, a study in the Journal of Applied Sport Psychology found that gratitude increased an athlete’s self-esteem, which is a component of an optimal performance. </p> <p>For the sake of your relationship, it’s important to express your appreciation for what your significant other does for you. “No one wants to feel taken for granted,” says Antonia Hall, MA, a psychologist and relationship expert. “By finding things each day for which you’re grateful and expressing it to your sweetie, you foster positive connectivity with him. It will make him feel appreciated and often sparks his desire to want to please you all the more.”</p> <p><strong>They show PDA</strong></p> <p>Public displays of affection aren’t just for teenagers. Happy couples aren’t afraid to show their affection for one in another – even in public. “Intimacy and touch keeps you connected with your partner,” says Hall. “It fosters a connectedness that supports a strong and happy relationship.” Don’t worry, you don’t need to have a full-on make-out session in front of your in-laws. But you can keep your love alive by holding hands at the mall or snuggling at the kids’ sports game. A little PDA goes a long way. </p> <p>“Just touching your partner will help you feel more connected, both physically, emotionally and intellectually,” says Spira. “Plus, it’s a great form of foreplay.” Not to mention that it shows that you’re vulnerable. “When vulnerability is shown and nurtured, then trust in your relationship has the ability to grow,” says Kristie Overstreet, a licensed professional clinical counsellor, certified sex therapist and author of <em>Fix Yourself First: 25 Tips to Stop Ruining Your Relationship</em>.</p> <p><strong>They check in with one another</strong></p> <p>You don’t have to speak on the phone or text 24/7, but couples in healthy relationships call or text – to show the dog’s latest mess, a funny street sign, or for no reason at all. “Checking in with one another boosts feelings of ardour and security,” Winston says. Dr Carle adds, “People who check in with one another during their busy days are letting their partner know they’re thinking of them, despite all the other things going on.”</p> <p><strong>They go to bed at the same time</strong></p> <p>“This doesn’t mean that you both have to fall asleep. But at least wind the night down and get into the bed at the same time,” says Overstreet. “This gives you the opportunity to close the day together, which is very important.” Research shows that 75 percent of couples don’t go to bed at the same time, usually because one person is surfing the web, working or watching TV. </p> <p>Happy couples do their best not to stay up late cleaning the kitchen or folding laundry while the other catches some shuteye. Save the chores for another time. “In my experience as a relationship therapist, couples that go to bed at the same time have a more trusting relationship than those who don’t,” says Overstreet. Bedtime is an opportunity to talk about the day ahead and maybe have a quickie before you hit the hay too.</p> <p><strong>They laugh together </strong></p> <p>Soccer is at 4pm; doctor’s appointment is at 5:30pm.; remember to pick up a pizza on the way home. It’s easy to get into the habit of talking only about the logistics of life and kids. Healthy couples make it a habit to laugh together – often. It keeps the joy and spirit alive in your relationship. </p> <p>A new paper from US professor Jeffrey Hall gives data-backed validity to something you may have figured for yourself: couples who laugh together, stay together. “Find a way to make each other laugh,” says Spira. “Whether it’s watching a funny television show together or doing some playful teasing, laughter and happiness go hand-in-hand.”</p> <p><strong>They share a hobby</strong></p> <p>Tennis anyone? How about writing music? Happy couples take up a hobby that they can do together. Even if they don’t have common interests, happy couples will develop them. Maybe they try new restaurants together or volunteer at the local soup kitchen side by side once a week. “By no means do you need to do everything together,” says Meads. </p> <p>“However, couples who stay together have fun doing some of the same things.” When couples see their relationship as full of fun, they’re more likely to be happier over the long term. “Adding your mutual hobby to your schedule gives you something to look forward to and a memory to look back upon,” says Spira. And living a stimulating life outside the bedroom will lead to a stimulating life inside it.</p> <p><strong>They ask for what they need</strong></p> <p>Happy couples ask for what they need and listen to each other’s requests. “Healthy relationships encourage people to be authentic in their feelings so they can genuinely express themselves,” says Dr Carle. You’re doomed if you just hope that your partner will be a mind reader and “just know” what you’re thinking. </p> <p>Happy couples openly talk about their needs and understand their differences. “When your significant other does something you like, tell him so,” says Winston. “This will give him a feeling of validation and he’ll continue to want to please you.”</p> <p><strong>They're a team </strong></p> <p>“With a team mentality, couples lift each other up and are stronger together,” says Hall. “They make sacrifices to benefit the long-term partnership.” They make decisions together – one person doesn’t call all the shots. It can be small issues like deciding what to watch on the TV to bigger issues like figuring out where you want to raise a family. “Knowing your partner has your back and vice versa is a great source of comfort in the game of love,” says Spira. </p> <p>You function as a unit and think in terms of “we” instead of “I.” Remember that you’re on the same team, says relationship expert Andrea Syrtash, author of<em> Cheat on Your Husband (with Your Husband)</em>. “It doesn’t make sense to have a winner and a loser in an argument,” Syrtash says. “You’re more likely to fight more fairly when you consider this.”</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/true-stories-lifestyle/relationships/11-daily-habits-of-couples-in-healthy-relationships?pages=1" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

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4 bad exercise habits & how to stop them

<p>Finding the time and motivation to exercise amongst the business of life is already a feat on its own. If you’re being active and keeping at it, take a moment to pat yourself on the back because you’re doing great. However, we are creature of habits and with time, even with our best intentions, we fall into traps that can work against us. </p> <p>No matter how hard we train, at one point or another we reach a plateau, a comfortable spot where if we don’t take action we can actually start undoing all the amazing work put in so far. You might feel like you’re not progressing, your focus is just not there anymore and you can’t even remember why you’re exercising in the first place. Time for a little “shake up”. Let’ look at how to do it.</p> <ol> <li><strong>You are on autopilot</strong></li> </ol> <p>It is quite easy to fall into a lull: your body follows a routine like it’s second nature, the mind is turned off and you find yourself running the same 5km track on autopilot. What you don’t necessarily know is that when your body does the same exercise every time, it is actually de-conditioning. Thankfully, you only need a few tweaks to wake up from the trance and progress again. </p> <p>Pick one thing in your exercise routine that you can rejig and give it deliberate attention: it could be run a different route (or change directions), walk somewhere different, join a different class, exercise with a friend, increase your time once a week or your distance. Keep it fresh so you can wake your mind and body.</p> <ol start="2"> <li><strong>You are overcommitted</strong></li> </ol> <p>It’s only human to want something, to want it badly and to want it now. So we throw ourselves at it 110% with great expectations and enthusiasm, but life is hectic and often we can’t sustain it all. The secret to overwhelm is to ‘slowburn’, find your own pace. Ask yourself if your expectations and exercise goals are realistic and achievable with what is on your plate at the moment. </p> <p>Ultra marathon runners are the kings of slowburn, they think long term, they train incrementally, they know they can only go the distance if they build their skills and condition bit by bit, over time. Think of training as a long term game, something you want to keep doing forever.</p> <ol start="3"> <li><strong>You are out of sync</strong></li> </ol> <p>Our external world can be pretty fixed as far as time goes: we work 9-5, we eat at 12:30pm, we exercise around those times, when we can fit it in. Our body though has an internal clock that runs to its own beat and so it is easy to get out of synch. The research on circadian rhythm has now mapped out when it’s the best time to exercise: too early in the morning and you’re not quite ready yet, too late in the evening and you can disrupt your sleep. </p> <p>The early afternoon is when activity levels, coordination and power are at their peak so that’s the ideal time to train. If you are restricted by fixed working hours, maybe take your lunch break a little later and exercise when you’re more in synch with your internal clock.</p> <ol start="4"> <li><strong>You are not investing in recovery</strong></li> </ol> <p>If you’re exercising chances are you follow a routine, or at least you try to stick to a regular schedule. You have days when you are active and “days off” when you can rest. Truth is, those quieter days in between are more than just times when you can take a break, they are your recovery days, a key aspect of your training. Recovery means exercising in a lower gear and with less load so you can work on nuances of your performance and reinforce good habits. </p> <p>As we get older your recovery days become a greater priority to help maintain muscle strength and continue to progress without using all your precious resources. So if you love cycling for example, have a spin day as recovery: you’ll still be doing the same movement turning your legs over but at different intensity. If you are a runner maybe go for a walk or hike on terrain, even the beach.</p> <p>No matter what exercise habit you inevitably fall into, just remember that going back to the reason why you are exercising will always steer you back in the right direction. It could be for health reasons or because you want to be the best for your family. </p> <p>It could be because you want to challenge yourself or bring a bit of change into your life. Your why is gold because it resonates with you, because it is you, and will always make you focus on what really matters.</p> <p><em>Image credits: Getty Images</em></p> <p><strong><em style="font-size: 16px; box-sizing: border-box; caret-color: #212529; color: #212529; font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji';">Dr Brett Lillie, author of Rediscover Your Athlete Within, is a sought-after speaker, coach and rehab professional who helps people rekindle their love for movement and find their mojo so they can live their best life. To find out more about Dr Brett’s programs, go to his website <a style="box-sizing: border-box; color: #258440; text-decoration: none; transition: all 0.2s ease-in-out 0s;" href="https://www.brettlillie.com/" target="_blank" rel="noopener">www.brettlillie.com</a></em></strong></p>

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Counting the wrong sheep: why trouble sleeping is about more than just individual lifestyles and habits

<p><em><a href="https://theconversation.com/profiles/mary-breheny-1269716">Mary Breheny</a>, <a href="https://theconversation.com/institutions/te-herenga-waka-victoria-university-of-wellington-1200">Te Herenga Waka — Victoria University of Wellington</a> and <a href="https://theconversation.com/profiles/rosie-gibson-1051224">Rosie Gibson</a>, <a href="https://theconversation.com/institutions/massey-university-806">Massey University</a></em></p> <p>Sleep may seem straightforward – everyone does it, after all. But as many of us know, getting enough sleep is not necessarily a simple task, despite what you might read in the media.</p> <p>How to sleep “properly” is a favourite topic of self-help articles, with <a href="https://www.mirror.co.uk/news/health/expert-advice-good-nights-sleep-27900333">headlines</a> such as “Expert advice to get a good night’s sleep whatever your age” promising the answer to your nocturnal awakenings.</p> <p>Older people are commonly the audience of these messages. <a href="https://doi.org/10.1093/geront/gnad058">Our analysis</a> of articles published in the New Zealand media between 2018 and 2021 found sleep is presented as inevitably declining with age.</p> <p>At the same time, sleep is portrayed as a cure for everything: a good night’s sleep is depicted as a way to maintain productivity, ward off illness and dementia, and ultimately live longer.</p> <p>But most of these articles are aimed at the individual and what they can do to improve their sleep. Often missing is any reference to the external factors that can contribute to poor sleep.</p> <h2>Personal choice and sleep</h2> <p>A key message in many of the articles we examined is that sleep is a simple matter of making the right choices. So, if you’re not getting enough sleep it’s probably your own fault.</p> <p>People are lectured about poor “<a href="https://www.cci.health.wa.gov.au/%7E/media/CCI/Mental-Health-Professionals/Sleep/Sleep---Information-Sheets/Sleep-Information-Sheet---04---Sleep-Hygiene.pdf">sleep hygiene</a>” – staying up too late looking at their phone, having too many cups of coffee, or not getting enough exercise during the day.</p> <p>And it’s true, drinking too much caffeine or staring at a screen into the small hours might interfere with sleep. It’s also true that good sleep is important for good health.</p> <p>But things are a bit more complicated than this. As anyone who has struggled to maintain good sleep knows, simple tips don’t always overcome the complex situations that contribute to these struggles.</p> <h2>Awake to other factors</h2> <p>Good sleep is not just a matter of “making the right choices”. Internationally, there’s a growing body of research showing sleep is affected by much more than individual behaviour: it’s often shaped by a person’s <a href="https://www.annualreviews.org/doi/10.1146/annurev-publhealth-040119-094412">social and economic circumstances</a>.</p> <p>New Zealand research is adding to this pool of knowledge. <a href="https://www.sciencedirect.com/science/article/pii/S235272181600019X?via=ihub">One study</a>, based on survey results from just over 4,000 people, found insufficient sleep was more common among Māori than non-Māori, partly due to higher rates of night work.</p> <p>International <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6524484/">research</a> has also found women are more likely to experience insomnia due to their caregiving roles.</p> <p>One US study found unpaid caregivers for children or parents (or both) reported shorter sleep quantity and poorer sleep quality than paid caregivers or people without such roles. A <a href="https://journals.sagepub.com/doi/10.1177/1471301220915071">survey</a> of 526 carers in New Zealand showed two-thirds reported mild or severe sleep disturbance.</p> <p>We also know lack of sleep is <a href="https://www.cdc.gov/sleep/about_sleep/chronic_disease.html">linked to serious disease</a>, including diabetes and heart disease. Sleep duration and quality have been identified as predictors of levels of haemoglobin A1c, an important marker of blood sugar control.</p> <p>And hypertension, stroke, coronary heart disease and irregular heartbeats have been found to be more common among those with disordered sleep than those without sleep abnormalities.</p> <p>Failure to acknowledge the social context of poor sleep means sleep messages in the media ignore the fundamental causes in favour of the illusion of a quick fix.</p> <h2>The commodification of sleep</h2> <p>Sleep is also increasingly characterised as a commodity, with a growing market for products – such as sleep trackers – that claim to help improve sleep quality.</p> <p>Sleep trackers promise to measure and enhance sleep performance. However, their reliability may be limited – <a href="https://mhealth.jmir.org/2021/6/e26462">one study found</a> the tested tracker did not accurately detect sleep, particularly in older adults who had greater levels of nighttime movement.</p> <p>Framing public health problems as matters of personal choice is common. Alcohol and fast-food consumption, for example, are regularly presented as <a href="https://journals.sagepub.com/doi/full/10.1177/1745691619896252">matters of individual responsibility</a> and poor personal choices. The <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/hpja.737">role of marketing</a> and access to healthy food gets a lot less attention.</p> <p>Of course, simple tips for getting good sleep may be useful for some people. But ignoring the underlying social and economic factors that shape the possibilities for good sleep will not address the problem.</p> <p>Health promotion messages that focus on individual behaviour miss <a href="https://onlinelibrary.wiley.com/doi/10.1111/1467-9566.12112">the structural barriers to better health</a>, including poverty, low levels of education, high rates of incarceration, substandard or crowded housing and racism.</p> <p>We need to move beyond messages of individual behaviour change and start talking about inequities that contribute to the problem of who gets a decent night’s sleep and who doesn’t.<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/210695/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/mary-breheny-1269716">Mary Breheny</a>, Associate Professor of Health Psychology, <a href="https://theconversation.com/institutions/te-herenga-waka-victoria-university-of-wellington-1200">Te Herenga Waka — Victoria University of Wellington</a> and <a href="https://theconversation.com/profiles/rosie-gibson-1051224">Rosie Gibson</a>, Senior lecturer, School of Psychology, Massey University, <a href="https://theconversation.com/institutions/massey-university-806">Massey University</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/counting-the-wrong-sheep-why-trouble-sleeping-is-about-more-than-just-individual-lifestyles-and-habits-210695">original article</a>.</em></p>

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Daily aspirin doesn’t prevent strokes in older, healthy people after all

<p><em><a href="https://theconversation.com/profiles/nial-wheate-96839">Nial Wheate</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> and <a href="https://theconversation.com/profiles/tina-hinton-329706">Tina Hinton</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p>The daily use of <a href="https://www.nps.org.au/australian-prescriber/articles/drugs-in-secondary-stroke-prevention">low dose aspirin</a> has been a mainstay of preventing strokes for decades. While there has always been a risk of bleeding associated with aspirin use, the benefits were thought to outweigh the risk.</p> <p>Now <a href="https://dx.doi.org/10.1001/jamanetworkopen.2023.25803">new research</a> led by Monash University has shown daily, low-dose aspirin doesn’t prevent strokes in relatively healthy people aged over 70. And it increases their risk of bleeding on the brain after falls or other injuries.</p> <p>But if you’re taking aspirin, it doesn’t mean you should abruptly stop. It may still have a role to play in treating people at high risk of stroke. Or, after talking to your doctor, there might be better options available.</p> <h2>Why has aspirin been used to prevent strokes?</h2> <p>Aspirin is an anti-platelet medicine, which is commonly known as a blood-thinner. <a href="https://www.lifeblood.com.au/blood/learn-about-blood/platelets">Platelets</a> are the component of blood primarily responsible for its clotting action. They are what stop you from continuously bleeding any time you have a cut or scrape on your skin.</p> <p>A <a href="https://strokefoundation.org.au/about-stroke/learn/what-is-a-stroke">stroke</a> is when oxygen can’t get into the brain because of a burst or blocked blood vessel. A blockage can occur when platelets in the bloodstream form a clot and it gets stuck in the artery.</p> <p>Because aspirin acts on platelets, it can help prevent the clots that can lead to a stroke.</p> <p>But because aspirin acts on platelets, it can also increase the risk of <a href="https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/daily-aspirin-therapy/art-20046797#:%7E:text=While%20daily%20aspirin%20can%20help,of%20developing%20a%20stomach%20ulcer.">unwanted bleeding</a>, usually in the stomach. It can also increase your risk of bleeding more when you have another injury, like hitting your head.</p> <p>Aspirin isn’t just used for the prevention of strokes. It is also the first aid treatment for someone undergoing a <a href="https://www.nps.org.au/australian-prescriber/articles/acute-myocardial-infarction-early-treatment">heart attack</a>.</p> <h2>Findings of the Monash trial</h2> <p>New <a href="https://dx.doi.org/10.1001/jamanetworkopen.2023.25803">research from Australia and the United States</a> reports results from the Aspirin in Reducing Events in the Elderly (ASPREE) trial.</p> <p>The researchers examined the protective use of daily low-dose aspirin (100 mg) in nearly 2,000 people who were aged 70 years and older and had no history of heart disease or stroke and whose blood pressure and cholesterol were well managed.</p> <p>When compared with placebo, aspirin didn’t reduce or increase the risk of stroke. Of the participants who took the aspirin, 195 or 4.6% had a stroke. Of those who took the placebo, 203 people or 4.7% had a stroke.</p> <p>But it did statistically increase the rate of non-stroke bleeding in the participants’ brains, for example when they injured their head. Those on aspirin showed a rate of bleeding in the brain of 1.1% (108 participants) compared with 0.8% (79 people) for those on placebo. This is a relatively, low but serious, risk.</p> <p>These findings are not entirely new. <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa1800722?query=featured_home">Research</a> published five years ago based on the same ASPREE trial showed a similar result: a higher rate of bleeding among those taking low-dose aspirin compared with placebo.</p> <p>However as the study authors note, aspirin continues to be widely used for the prevention of stroke.</p> <h2>What are the study’s limitations?</h2> <p>The researchers examined aspirin in mostly people of white European heritage.</p> <p>So we don’t know whether the results are translatable to people with different ethnic backgrounds. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2594139/">Genetics and ethnicity</a> can significantly impact the efficacy and safety of some drugs.</p> <p>The clinical trial only included people who were not significantly at risk of a stroke, and had no history of heart disease.</p> <p>Younger age groups were not studied either, so we cannot make any conclusions about their use of low dose aspirin to prevent stroke.</p> <p>It’s also possible the potential benefits and risks are different for those who have underlying heart problems or who have previously had a stroke and are therefore at higher risk of another stroke.</p> <h2>I’m taking aspirin, what should I do?</h2> <p>If you’re taking daily low-dose aspirin and are concerned by the results of the study, it’s important you don’t just stop taking your medicine. Speak to your doctor or pharmacist.</p> <p>For people who are at high risk of having a stroke, or have previously had one, low-dose aspirin may remain their treatment of choice despite the slight bleeding risk.</p> <p>If you’re at high risk of bleeding, for example because of falls and other accidents due to advanced age, frailty, or another underlying condition, your doctor may be able to reduce the amount of aspirin you take by adding in <a href="https://www.nps.org.au/australian-prescriber/articles/dipyridamole">dipyridamole</a> or prescribing a different medicine completely, such as <a href="https://www.nps.org.au/australian-prescriber/articles/clopidogrel">clopidogrel</a>.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/210388/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/nial-wheate-96839">Nial Wheate</a>, Associate Professor of the Sydney Pharmacy School, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> and <a href="https://theconversation.com/profiles/tina-hinton-329706">Tina Hinton</a>, Associate Professor of Pharmacology, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p><em>Image credits: Getty </em><em>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/daily-aspirin-doesnt-prevent-strokes-in-older-healthy-people-after-all-210388">original article</a>.</em></p>

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Does artificial sweetener aspartame really cause cancer? What the WHO listing means for your diet soft drink habit

<p><em><a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a></em></p> <p>The International Agency for Research on Cancer (IARC), which is the specialised cancer agency of the World Health Organization, has declared aspartame may be a <a href="https://www.who.int/news/item/14-07-2023-aspartame-hazard-and-risk-assessment-results-released">possible carcinogenic hazard to humans</a>.</p> <p>Another branch of the WHO, the Joint WHO and Food and Agriculture Organization’s Expert Committee on Food Additives has assessed the risk and developed recommendations on how much aspartame is safe to consume. They have recommended the acceptable daily intake be 0 to 40mg per kilo of body weight, as we currently have <a href="https://www.foodstandards.gov.au/consumer/additives/aspartame/Pages/default.aspx">in Australia</a>.</p> <p>A hazard is different to a risk. The hazard rating means it’s an agent that is capable of causing cancer; a risk measures the likelihood it could cause cancer.</p> <p>So what does this hazard assessment mean for you?</p> <h2>Firstly, what is aspartame?</h2> <p><a href="https://www.foodstandards.gov.au/consumer/additives/aspartame/Pages/default.aspx">Aspartame is an artificial sweetener</a> that is 200 times sweeter than sugar, but without any kilojoules.</p> <p>It’s used in a <a href="https://www.foodstandards.gov.au/consumer/additives/aspartame/Pages/default.aspx">variety of products</a> including carbonated drinks such as Coke Zero, Diet Coke, Pepsi Max and some home brand offerings. You can identify aspartame in drinks and foods by looking for additive number 951.</p> <p>Food products such as yogurt and confectionery may also contain aspartame, but it’s not stable at warm temperatures and thus not used in baked goods.</p> <p>Commercial names of aspartame include Equal, Nutrasweet, Canderel and Sugar Twin. In Australia the acceptable daily intake is 40mg per kilo of body weight per day, which is about 60 sachets.</p> <p><a href="https://www.fda.gov/food/food-additives-petitions/aspartame-and-other-sweeteners-food#:%7E:text=How%20many%20packets%20can%20a,based%20on%20its%20sweetness%20intensity%3F&amp;text=Notes%20About%20the%20Chart%3A,50%20mg%2Fkg%20bw%2Fd">In America</a> the acceptable daily intake has been set at 75 sachets.</p> <h2>What evidence have they used to come to this conclusion?</h2> <p><a href="https://www.who.int/news/item/14-07-2023-aspartame-hazard-and-risk-assessment-results-released">IARC looked closely</a> at the <a href="https://cdn.who.int/media/docs/default-source/nutrition-and-food-safety/july-13-final-summary-of-findings-aspartame.pdf?sfvrsn=a531e2c1_5&amp;download=true">evidence base</a> from around the world – using data from observational studies, experimental studies and animal studies.</p> <p>They found there was some limited evidence in human studies linking aspartame and cancer (specifically liver cancer) and limited evidence from animal studies as well.</p> <p>They also considered the biological mechanism studies which showed how cancer may develop from the consumption of aspartame. Usually these are lab-based studies which show exactly how exposure to the agent may lead to a cancer. In this case they found there was limited evidence for how aspartame might cause cancer.</p> <p>There were only three human studies that looked at cancer and aspartame intake. These large observational studies used the intake of soft drinks as an indicator of aspartame intake.</p> <p>All three found a positive association between artificially sweetened beverages and liver cancer in either all of the population they were studying or sub-groups within them. But these studies could not rule out other factors that may have been responsible for the findings.</p> <p>A study <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6284800/">conducted in Europe</a> followed 475,000 people for 11 years and found that each additional serve of diet soft drink consumed per week was linked to a 6% increased risk of liver cancer. However the scientists did conclude that due to the rarity of liver cancer they still had small numbers of people in the study.</p> <p><a href="https://pubmed.ncbi.nlm.nih.gov/35728406/">In a study from the US</a>, increased risk of liver cancer was seen in people with diabetes who drank more than two or more cans of a diet soda a week.</p> <p>The <a href="https://aacrjournals.org/cebp/article/31/10/1907/709398/Sugar-and-Artificially-Sweetened-Beverages-and">third study</a>, also from the US, found an increase in liver cancer risk in men who never smoked and drank two or more artificially sweetened drinks a day.</p> <p>From this they have decided to declare aspartame as a Group 2b “possible carcinogen”. But they have also said more and better research is needed to further understand the relationship between aspartame and cancer.</p> <p>IARC has four categories (groupings) available for potential substances (or as they are referred to by IARC, “agents”) that may cause cancer.</p> <h2>What does each grouping mean?</h2> <p><strong>Group 1 Carcinogenic to humans:</strong> an agent in this group is carcinogenic, which means there is convincing evidence from human studies and we know precisely <em>how</em> it causes cancer. There are 126 agents in this group, including tobacco smoking, alcohol, processed meat, radiation and ionising radiation.</p> <p><strong>Group 2a Probably carcinogenic to humans:</strong> there are positive associations between the agent and cancer in humans, but there may still be other explanations for the association which were not fully examined in the studies. There are 95 agents in this group, including red meat, DDT insecticide and night shift work.</p> <p><strong>Group 2b Possibly carcinogenic in humans:</strong> this means limited evidence of causing cancer in humans, but sufficient evidence from animal studies, or the mechanism of how the agent may be carcinogenic is well understood. This basically means the current evidence indicates an agent may possibly be carcinogenic, but more scientific evidence from better conducted studies is needed. There are now <a href="https://monographs.iarc.who.int/agents-classified-by-the-iarc/">323</a> agents in this group, including aloe vera (whole leaf extract), ginkgo biloba and lead.</p> <p><strong>Group 3 Not classifiable as a carcinogen:</strong> there’s not enough evidence from humans or animals, and there is limited mechanistic evidence of how it may be a carcinogen. There are 500 agents in this group.</p> <h2>So do I have to give up my diet soft drink habit?</h2> <p>For a 70kg person you would need to consume about 14 cans (over 5 litres) of soft drink sweetened with aspartame a day to reach the acceptable daily intake.</p> <p>But we need to remember there may also be aspartame added in other foods consumed. So this is an unrealistic amount to consume, but not impossible.</p> <p>We also need to consider all the evidence on aspartame together. The foods we typically see aspartame in are processed or ultra-processed, which have recently also been <a href="https://theconversation.com/ultra-processed-foods-are-trashing-our-health-and-the-planet-180115">shown to be detrimental to health</a>.</p> <p>And artificial sweeteners (including aspartame) <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/#!po=59.3750">can make people crave more sugar</a>, making them want to eat more food, potentially causing them to gain more weight.</p> <p>All together, this indicates we should be more careful about the amount of artificial sweeteners we consume, since they <a href="https://theconversation.com/the-who-says-we-shouldnt-bother-with-artificial-sweeteners-for-weight-loss-or-health-is-sugar-better-205827">do not provide any health benefits</a>, and have possible adverse effects.</p> <p>But overall, from this evidence, drinking the occasional or even daily can of a diet drink is safe and probably not a cancer risk.</p> <hr /> <p><em>Correction: this article originally stated each serve of soft drink in a study was linked to a 6% increased risk of liver cancer, however it was each additional serve per week. This has been amended.<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/208844/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></em></p> <p><em><a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</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-artificial-sweetener-aspartame-really-cause-cancer-what-the-who-listing-means-for-your-diet-soft-drink-habit-208844">original article</a>.</em></p>

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6 habits of people who don’t get sick

<p>Winter is a dangerous time. Although cold temperatures themselves don’t cause us to get sick, our winter habits invite the spread of germs and risk of contagion is high.</p> <p>If you find yourself sick every winter, here are some useful habits of those healthy people to take up.</p> <p><strong>1. They get enough sleep</strong></p> <p>It’s easy to experience disrupted sleep during winter. When air is too cold, it will negatively affect melatonin production and cause the body's sleep cycle to be disrupted. However, research shows that people who sleep only five to six hours a night have a 30 per cent chance of catching a cold when exposed to the virus; those who get more than seven hours reduce their risk to 17 per cent.</p> <p><strong>2. They pay extra attention to hygiene</strong></p> <p>With more germs in the air, now is the time to stay conscious about where they may be festering. Key areas include bathroom door handles, taps, fridges, elevator buttons and public transport. Keep antibacterial wipes on you so whenever you touch a high risk surface, you can cleanse you hand before eating, or touching your face and eyes.</p> <p><strong>3. They exercise regularly</strong></p> <p>Winter is notorious for zapping our work-out motivation. However, exercise strengthens the immune system and makes you less likely to catch upper respiratory infections.</p> <p><strong>4. The get their flu shot</strong></p> <p>Flu shots, approved for all adults, are effective 50 to 60 per cent of the time in preventing the flu and may also reduce the severity of symptoms.</p> <p><strong>5. They don’t smoke</strong></p> <p>Cigarette smoke appears to damage the mucus membranes, which act as the frontline barrier to infectious agents, making smokers twice as likely to catch a cold and several times more likely to develop the flu.</p> <p><strong>6. They enjoy a drink</strong></p> <p>Harvard University School of Public Health researchers found that red wine was particularly protective against colds, probably due to the anti-inflammatory action of the phenol, resveratrol. Just keep in mind that drinking more than two glasses a day raises the risk for infections.</p> <p><em>Image credit: Shutterstock</em></p>

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This eating habit is key to losing weight

<p>New research has found the time of day you eat is key to losing weight.</p> <p>The findings reveal that your best efforts to cut back may prove ineffective if you’re not timing your meals correctly.</p> <p>A study found that mice lost weight when they were given a reduced calorie diet and only ate during the day.</p> <p>Rodents who consumed the same diet but ate at night did not reap the same results.</p> <p>Lead author of the study, Dr Joseph Takahashi, said, “Translated into human behaviour, these studies suggest that dieting will only be effective if calories are consumed during the daytime when we are awake and active.”</p> <p>Dr Takahashi added, “They further suggest that eating at the wrong time at night will not lead to weight loss even when dieting.”</p> <p>Scientists from the University of Texas Southwestern Medical Center also believe the timing of meals is important as it also affects circadian rhythms, the body’s 24-hour clock.</p> <p>They have highlighted how the research may explain how dietary habits impact lifespan.</p> <p>The study observed this by testing the day/night cycles of mice under different feeding schedules.</p> <p>Two groups of mice were fed at the wrong time during their normal cycle. One group was given 30 per cent less calories and the other group had unlimited food, but both groups were more active at night.</p> <p>Various research has associated sleep problems with an increased risk of obesity.</p> <p>“'It has been known for decades that calorie restriction prolongs lifespan in animals, but these types of studies are very difficult to conduct because they required manual feeding of subjects over many years," Dr Takahashi said</p> <p>“This automated system, which can be scaled up for large and very long longevity studies, provides the means to address open questions about what mechanisms extend lifespan in mammals.”</p> <p><em>Image credit: Shutterstock</em></p> <p><em>The research was published in the journal Cell Metabolism. </em></p>

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Know thyself, know thy finances: which of the 5 money personalities are you?

<p><em><a href="https://theconversation.com/profiles/ayesha-scott-867030">Ayesha Scott</a>, <a href="https://theconversation.com/institutions/auckland-university-of-technology-1137">Auckland University of Technology</a> and <a href="https://theconversation.com/profiles/aaron-gilbert-867098">Aaron Gilbert</a>, <a href="https://theconversation.com/institutions/auckland-university-of-technology-1137">Auckland University of Technology</a></em></p> <p>When it comes to money, are you a big spender or a fearful saver? Do you give away all your money or ignore financial demands until they become urgent?</p> <p>After decades of focus on financial literacy, it has become clear there is more to how we manage our money than access to information. Now new research has identified five distinct money personalities that drive how we spend.</p> <p>Commissioned by Te Ara Ahunga Ora (Retirement Commission) for their free, independent personal finance site <a href="https://sorted.org.nz/">Sorted</a>, <a href="https://assets.retirement.govt.nz/public/Uploads/Financial-Capability-Research/Report-Money-Personality-Tool-Project-AUT-vFINAL.pdf">our study</a> included an extensive review of the research on personality traits, values and attitudes. We then created an online survey, completed by nearly 500 New Zealanders, exploring how people engaged with their money.</p> <p>The research findings form the backbone of a <a href="https://sorted.org.nz/tools/money-personality-quiz">new online money personality quiz</a> designed to help people understand their money personality and inform their financial decisions and behaviour.</p> <p>With New Zealand <a href="https://www.rnz.co.nz/news/business/492013/new-zealand-in-recession-as-gdp-falls-for-second-quarter">officially in a recession</a>, it has never been more important to understand money management. Despite our best intentions, we often struggle to make “good” financial decisions consistently – including saving enough, using debt wisely, and staying on top of insurance policies and KiwiSaver.</p> <h2>Doing better with our money</h2> <p>According to Te Ara Ahunga Ora, New Zealanders are <a href="https://assets.retirement.govt.nz/public/Uploads/Research/TAAO-RC-NZ-FinCap-Survey-Report.pdf">good with the basics of financial capability</a> – budgeting and keeping track of money. But we score lower than comparable countries like Canada, Norway, Australia and Ireland on more advanced financial capabilities like long-term savings. We also lack confidence when it comes to our cash.</p> <p>There is a growing body of evidence that personality traits, money values and attitudes each play a crucial part in either aiding or hindering us making those “smart” financial decisions.</p> <p>Attitudes towards saving, the degree to which we value material possessions, and how comfortable we are with risk, will all affect the financial decisions we make – and, as a result, our financial wellbeing.</p> <h2>The 5 money personalities</h2> <p>We identified five distinct money personalities, each with their own strengths and weaknesses: the enterpriser, socialite, minimalist, contemporary and realist.</p> <p><strong>An enterpriser</strong> is a financially confident, future-orientated planner who enjoys looking after their finances and is proud of being money savvy. Their strengths include self-control, financial knowledge and making their money work for them.</p> <p>An enterpriser is unlikely to make impulsive or emotional purchases. However, their aspirational approach – viewing money as a priority and a symbol of success – may pair badly with materialism, causing them to spend money to gain status rather than for value or utility. Enterprisers benefit from learning about investing and planning for the future.</p> <p><strong>The minimalist</strong> is frugal, confident with their saving ability, and on top of their financial situation. Minimalists value a simpler life, scoring low on materialism and are not prone to impulsive or emotional purchases.</p> <p>Their weakness is not always making their money work as hard for them as it could, as they are less likely to take financial risks – even where there is a potential for higher investment returns. Low-cost, passive investment strategies may appeal to minimalists.</p> <p><strong>A socialite</strong> is a joyful risk taker, outgoing, and confident with their money handling. A generous extrovert, they are more likely to be materialistic than other personality types and tend to live for today rather than plan for tomorrow.</p> <p>Their high tolerance for risk suggests some socialites may take on unwise levels of financial risk. Those in this group who are also impulsive or prone to emotional purchases may find themselves overspending or vulnerable to over-extending themselves with consumer debt.</p> <p>Socialites may like to explore active investment strategies and riskier investment classes, however. Taking calculated risks and building financial resilience is an important focus for them.</p> <p><strong>A contemporary</strong> doesn’t enjoy managing their money and they lack confidence when it comes to financial matters. They are likely to say they’re a spender despite being less materialistic than others; living for today, they tend to engage in impulsive emotional spending and are generous to a fault.</p> <p>For contemporaries, the focus is increasing financial resilience by paying down debt and building an emergency savings fund, enabling them to share their wealth with others without affecting their own financial well-being. Working on their money mindset and general financial knowledge may allow them to build confidence and savings, then take a passive or “set and forget” approach to their financial life.</p> <p><strong>A realist</strong> is future-focused, very conservative with risk, and values money highly. But they are not confident with their money handling, despite paying close attention to their financial situation.</p> <p>The most introverted personality type, a more aspirational realist may be materialistic but is unlikely to make impulsive or emotional purchases a habit. This suggests building confidence and encouragement to take appropriate investment risks is important. Given they do not like making money decisions, automation of bill payments and savings may appeal.</p> <h2>Know thy money self</h2> <p>Each money personality offers different challenges when it comes to making financial decisions.</p> <p>Taking Sorted’s money personality quiz is fun, but it’s also a useful financial decision you can make right now.</p> <p>It’s not just about the label. Knowing your money personality can help you understand your strengths and weaknesses when it comes to financial decision making, giving you tools to improve your financial resiliency and security.<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/207621/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/ayesha-scott-867030">A<em>yesha Scott</em></a><em>, Senior Lecturer - Finance, <a href="https://theconversation.com/institutions/auckland-university-of-technology-1137">Auckland University of Technology</a> and <a href="https://theconversation.com/profiles/aaron-gilbert-867098">Aaron Gilbert</a>, Professor of Finance, <a href="https://theconversation.com/institutions/auckland-university-of-technology-1137">Auckland University of Technology</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/know-thyself-know-thy-finances-which-of-the-5-money-personalities-are-you-207621">original article</a>.</em></p>

Retirement Income

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Tina Turner’s 12 daily habits that helped her live 83 inspired years

<h3>How did Tina Turner live such a long and successful life?</h3> <p>If you’ve ever seen Tina Turner perform live – which she last did on New Year’s Eve 2022 – you might have thought the music icon seemed ageless… immortal, even. From her powerhouse voice to electrifying stage presence and energetic dancing, you would never have known she was 83 years old. But earlier this year she became ill, with some sources reporting intestinal cancer and a stroke. On Tuesday, May 23, 2023, Tina Turner’s family announced she died peacefully at her home in Switzerland.</p> <p>Born Anna Mae Bullock on November 26, 1939, in Nutbush, Tennessee, Turner never had an easy life. In the 1960s and ’70s, she rose to fame as the lead singer of the Ike &amp; Tina Turner Revue, performing with her then-husband, before launching her decades-long solo career. Tina Turner was known just as much for her personal struggles and shared her experiences openly with her fans, earning a reputation for female strength.</p> <p>So how did Tina Turner live such a long and successful life despite her many struggles? The answer is that good genetics and chance likely played their roles, but a lot of the credit goes to her healthy lifestyle. Tina Turner had some famously great health habits and a resilient attitude. Ready to take notes from the Queen of Rock-n-roll? Following her lead won’t make you a famous singer (but who are we to crush your dreams?), but it will definitely make you happier and healthier.</p> <h4>1. Tina Turner maintained a spiritual practice</h4> <p>Turner grew up Southern Baptist but as her spirituality evolved, she eventually turned to Buddhism, crediting it for giving her a purpose in life – one of the best things you can do for your health and happiness. “After I began practicing Buddhism, I realised that my hardships could give me a mission – a purpose. I saw that by overcoming my obstacles, I could build indestructible happiness and inspire others to do the same,” she said in an interview with the Harvard Business Review. “I credit my spiritual practice with all the positive transformations – from the smallest to the largest – I’ve had in my career and personal life.”</p> <h4>2. Getting 10 (!) hours of sleep each night</h4> <p>Thanks to her rigorous touring schedule, Turner’s internal clock was set to ET (entertainment time, that is). “I am late to bed and late to rise, a habit of years of rock and roll touring,” she told Vogue in an interview. But, she admitted, she still prioritised getting enough shut-eye – “a good night’s sleep is the key,” she said, adding she aimed for about 10 hours each night.</p> <h4>3. Tina Turner meditated daily</h4> <p>Turner meditated daily and chanted a mantra when she felt anxious or stressed. One of her go-to mantras was change poison into medicine, to remind her to reframe negative situations or roadblocks and transform or remove them through positivity. “This allowed my true self to come out, and I became cheerful, confident, and resilient,” she wrote in her book Happiness Becomes You. “My approach to life and work became calmer and more thoughtful, and my reactions were more tempered.”</p> <h4>4. Tina Turner Loved to move</h4> <p>The key to making exercise a regular habit is to find something you genuinely love doing. For Turner that was clearly dancing, something she did with unabashed joy on stage. When Vogue asked what her exercise routine was to shape her famous legs, she replied, “Dancing! Any excuse and I will dance anywhere.”</p> <h4>5. Tina Turner had a strong a creative outlet</h4> <p>Songwriting was one of Turner’s greatest gifts, alongside her singing. But it wasn’t something that came easily to her and she dedicated countless hours to writing and composing. This creative outlet not only gave her a healthy outlet for her feelings but doing creative things, like writing, singing and painting have huge cognitive benefits. Not sure where to start to be creative? Write what you know: “I started with the topic I knew best: my own life. I wrote about my hometown of Nutbush in what became the 1973 hit ‘Nutbush City Limits,’” she said.</p> <h4>6. Tina Turner had a sensible diet</h4> <p>From Thai food to vegetarian to local delicacies, Turner was photographed enjoying a wide variety of delicious foods. So how did she keep her healthy muscular physique? Not by starving! “I knew a very long time ago that I always wanted to be as slender and attractive as I possibly could be,” she said in an interview with the Daily Mail. “But I hate all that calorie counting. I eat what I want and then if my weight starts to go up, I cut back.”</p> <h4>7. Tina Turner made time for friends and family</h4> <p>Fame can be isolating, as Turner found out when her ex-husband Ike used it as a way to abuse her. But as she got older Turner made it a point to spend time with her loved ones, including her four children. She also made friends wherever she went, recognising the joy and benefits of having a large social circle. “I do my best to see people as individuals and emphasise common ground,” she said.</p> <h4>8. Following a self-care routine</h4> <p>“I am blessed to have very good skin,” Turner told Vogue. But it wasn’t all genetics. No matter how tired she was after a show, she made it a point to practice self-care by washing off her makeup and using a deep moisture cream before bed. Clearly it worked: Tina Turner had glowy, supple skin well into her eighties!</p> <h4>9. Tina Turner exited a toxic relationship</h4> <p>Not all relationships are worth saving, especially those that are toxic or abusive. Staying with people who hurt you takes a terrible toll on your mental and physical health. Tina Turner’s escape from her abusive marriage was very public but, like many victims of domestic violence, it took the singer a long time to figure out how to leave. “For a long time I felt like I was stuck, with no way out of the unhealthy situation I was in,” she said. “Once I could see myself clearly, I began to change, opening the way to confidence and courage. It took a few years, but finally I was able to stand up for my life and start anew.” Not only did she save her own life, but she provided a powerful inspiration to other women in similar situations.</p> <h4>10. Tina Turner spent time outdoors</h4> <p>After retiring from the public eye, Turner and her husband Erwin moved their family to Switzerland – largely for the beautiful and relaxing scenery. “I love spending days in Switzerland with my husband driving into the mountains,” she said. “It’s relaxing and very spiritual to be surrounded by the lake and beautiful nature.”</p> <p>Are you a nature lover too? Being outdoors has powerful health benefits and is linked with a longer life in the research. It’s not just the exercise that boosts your health. Science has shown that simply being outdoors, in nature, lowers stress hormones, slows your heart rate, reduces blood pressure, and increases feelings of safety and well-being, according to a study on ‘forest bathing.’</p> <h4>11. Tina Turner embraced ageing</h4> <p>Ageing in showbiz is seen as one of the worst things a woman can do (as if she has any other option!), and many stars fight it as long as they can with surgery, drugs and photoshop. Not Tina Turner, though! “Of course, I’ve aged a bit in the face, but not enough to worry about it. I have common sense enough to know that if I’m [ageing], something has to happen,” she said to the Daily Mail. “As time passes, a woman goes through changes with her body, her hormones and all of that, but I don’t have a problem with that. So I am fortunate.” This happy attitude toward ageing is revolutionary and sets a great example, especially because how we talk about ageing has a powerful effect on our health and happiness as we get older.</p> <h4>12. Tina Turner chose happiness every day</h4> <p>Experts agree: happiness is a choice, not a circumstance. No one knew this better than Tina Turner. After suffering a stroke and cancer, she shared, “My challenges can either make me a better version of myself or break me apart, and I have a choice as to which it will be. It’s so important to remember that you do have a choice, even when it feels as if you don’t. I choose to be hopeful and to honour each experience in my life, negative and positive, as a chance to increase my wisdom, courage, and compassion.”</p> <p><em>Images: Getty</em></p> <p><em>Written by: </em><em>Charlotte Hilton Andersen</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/articles/backtips-advice/tina-turners-12-daily-habits-that-helped-her-live-83-inspired-years" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

Body

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10 polite habits nail techs actually dislike – and what to do instead

<p><strong>Nail salon etiquette mistakes</strong></p> <p>Repeat after us: Pampering yourself is important. An easy way to do just that? Getting a manicure. Not only is it relatively affordable, but prettily painted nails can also put an extra pep in your step. Of course, the nail tech who does your manicure plays a large role in making you feel so good: From that wonderful hand massage to getting your cuticles in tip-top shape, their skills can make a huge difference. So, it only makes sense that you’d want to treat them really well.</p> <p>But here’s the thing: Certain seemingly polite etiquette rules can actually make a nail tech’s job harder. Plus, while it’s important to be nice, you don’t have to try extra hard to make their life easier. “A manicure is your time off, so you should relax,” says Karina Medrano, a nail technician.</p> <p>So what does that mean? It means there are certain polite habits that are totally a must. And then there are other moves you can (and should) skip so you can focus on your own relaxation. Since it can be hard to identify exactly what most people dislike, we turned to the pros to fill us in on polite moves that are actually etiquette mistakes at the nail salon.</p> <p><strong>Anticipating their next move</strong></p> <p>Over the course of your manicure, your nail tech will likely move your hands around a bit – turning them over to apply lotion and rotating each finger to paint your tips with the best nail polish. If you’ve had a number of manicures, you may even be able to anticipate what they’ll need you to do next and be tempted to save them from having to tell you how to move. Don’t do it. “Many times, clients position themselves in a way that seems to be helpful, but it’s the contrary,” says Medrano. You may make the wrong move and actually mess up their paint job, causing them to have to start over.</p> <p><span style="text-decoration: underline;"><em>Do this instead:</em></span> “It’s best to let your nail tech move you around,” says Medrano. “There is no need to tense up – just relax.” Put simply, wait for them to direct you. One way to make that easier is to pay attention to what’s going on. If you have headphones on and are listening to music or a podcast, keep it at a low enough volume that you can hear your technician if they need you to do something.</p> <p><strong>Keeping the conversation going</strong></p> <p>When you’re getting your nails done, you’re literally face to face with your manicurist. Because of this, you may feel like it’s your job to chat with them and keep them entertained. But there’s no need to rack your brain for conversation starters. This is a job, and there is zero expectation that you should keep your nail tech entertained, says Medrano. If you want to chat, no problem. If you don’t? Well, that’s OK too.</p> <p><span style="text-decoration: underline;"><em>Do this instead:</em></span> If you’d prefer quiet, Medrano says that it’s become totally normal to ask for a “silent appointment”. You can either let the salon know when you book your appointment or you can mention to your tech when you sit down that you are going to use the appointment to relax and have some quiet time.</p> <p><strong>Giving a colour a chance when you don't like it </strong></p> <p>You arrive at the salon and are faced with a wall of nail polish colours. Whether you want the trendiest colour of the season or just what you’re in the mood for, you’ll probably spend some time debating the perfect shade. Fast-forward to the moment your manicurist is slicking it on, and – you’re not so sure about it. But you feel bad and want to give it a chance. Maybe you’ll like it once the second coat is on, right? And you’d hate to make the tech take it off and start over.</p> <p>“For many, the hardest time to speak up during their appointment is when they don’t like the colour,” says Medrano. “But it’s better to tell us the second you start doubting your choice. Applying the colour is the most time-consuming part, and catching the colour change before doing all 10 fingers helps us stay on track with our appointments.” Plus, your nail tech wants you to walk away happy!</p> <p><span style="text-decoration: underline;"><em>Do this instead:</em></span> If you’re not feeling the colour, speak up as soon as possible. You can simply tell them you’re not sure you like it. Then, tell them what you don’t like – maybe the red you chose is too orange or the pink is too sheer. They may be able to suggest another shade that is what you are looking for. After all, they see lots of different colours every day.</p> <p><strong>Removing your own gel</strong></p> <p>If you get gel manicures, you know that removing that type of polish can take a long time. You have to sit with remover on your nails for a while before the gel can be scraped away. But trying to do it at home to save time and work for your nail tech is not advisable. Gel polish needs to be removed in a certain way to minimise damage, warns nail artist Braelinn Frank. If you try to remove it yourself and wreck your nails, your tech will be left trying to get them back into shape to prevent your nails from peeling.</p> <p><span style="text-decoration: underline;"><em>Do this instead:</em></span> When you make your appointment, let them know you have gel polish that will need to be removed. This allows the salon to build in more time for your appointment so the gel can be removed properly by a professional and you don’t make a bigger mess for your manicurist.</p> <p><strong>Deferring to the pro</strong></p> <p>Do you want rounded nails or more of an almond shape? Do you want your cuticles cut, or do you just want your manicurist to use really good cuticle oil before pushing them back? These are all decisions you’ll need to make during your appointment. Don’t just defer to the tech. Yes, they’re pros, but these are your nails. “It’s helpful when someone knows what they want their nails to look like,” says Medrano.</p> <p><span style="text-decoration: underline;"><em>Do this instead:</em></span> If you really aren’t sure what you want, avoid telling the nail tech to do whatever they’d like. A better way to approach it is to ask them for their input on the different options and then make the decision that’s best for you based on what they tell you.</p> <p><strong>Cleaning up</strong></p> <p>There’s always a little bit of a mess when you get your nails done – think nail clippings, dust from filing, used cotton balls from removing polish. Worried that your nail tech is grossed out by all this and annoyed at having to pick up after you? They’re not. Not only that, but if you try to clean up, you might just get in the way. “It’s part of our job to keep up with the mess,” says Medrano. “And we know our way around our station best.” Remember, you can always give yourself a manicure at home, but if you go to the salon, one of the perks is not having to clean up!</p> <p><span style="text-decoration: underline;"><em>Do this instead:</em></span> If you want to help, the best thing you can do is stay out of your nail tech’s way. As they try to wipe down their station, move your hands so they can do that. In other words, pay attention and adjust your positioning when needed – that will be the best way to help.</p> <p><strong>Moving your own stuff to the drying station</strong></p> <p>Your manicure is done, and it’s time to move over to the drying station. You feel bad about making a tech pick up your handbag, so you grab it yourself. While your intention is to be kind, you may smudge your nails and mess up all the hard work they just did. “We are here to help,” says Medrano, who confirms it’s better for them to help than to have you mess up your nails. Plus, even a little chip or smudge is a cardinal sin when it comes to making your manicure last longer.</p> <p><span style="text-decoration: underline;"><em>Do this instead:</em></span> Allow them to move your bag (and any other items you have with you) to the drying station. Be gracious, and say thank you. Also let them pull out the chair or stool for you. Really don’t want someone to pick up your bag? Consider wearing a small crossbody bag so you can keep it on during your appointment.</p> <p><strong>Holding it in</strong></p> <p>Maybe you have to sneeze, or perhaps you are mid-manicure and suddenly have to pee. Holding it in does nobody any favours. While you may not want to interrupt the appointment, your nail tech would rather you be comfortable and enjoy the service. Plus, if you hold in your sneeze, it could backfire and lead to a bigger sneeze where you spray germs everywhere. “Do not be scared to ask if you need to do something,” says Medrano. “Nothing surprises us.”</p> <p><span style="text-decoration: underline;"><em>Do this instead:</em></span> Need to use the bathroom? Let your tech know, and ask when the best time would be for you to do so. Have to sneeze? Say, “I’m going to sneeze.” Then, rather than using your hands to cover your mouth (which your tech then needs to go back to touching), sneeze into the crook of your arm.</p> <p><strong>Trying to shimmy your credit card out of your wallet</strong></p> <p>If the end of your appointment has come and you still haven’t paid, sliding your credit card out of your wallet with wet nails may feel like a Herculean task. But you can’t possibly ask your nail tech to do that, right? That would be rude. Wrong again. It’s actually ruder to smudge the beautiful paint job your nail tech just put a ton of time and energy into.</p> <p><span style="text-decoration: underline;"><em>Do this instead:</em></span> “The amount of times that I have helped take out credit cards? It’s quite often,” says Medrano. “Just ask! Truly, it’s no problem.” Make it easier on your tech by telling them exactly where it is and what colour the card is; that way, they don’t have to fish around for it. Also, there’s no need to apologise – just say thank you!</p> <p><em>Image credits: Getty Images </em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/healthsmart/tips/10-polite-habits-nail-techs-actually-dislike-and-what-to-do-instead" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

Beauty & Style

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Five ways to manage your doomscrolling habit

<p><em><a href="https://theconversation.com/profiles/christian-van-nieuwerburgh-1157439">Christian van Nieuwerburgh</a>, <a href="https://theconversation.com/institutions/rcsi-university-of-medicine-and-health-sciences-788">RCSI University of Medicine and Health Sciences</a></em></p> <p>Doomscrolling, according to <a href="https://www.merriam-webster.com/words-at-play/doomsurfing-doomscrolling-words-were-watching">Merriam-Webster</a>, is “the tendency to continue to surf or scroll through bad news, even though that news is saddening, disheartening, or depressing”. For many it’s a habit born of the pandemic – and one that is likely to stay.</p> <p>Some health experts recommend limiting access to social media to <a href="https://www.health.com/mind-body/what-is-doomscrolling">reduce the negative effects of doomscrolling</a>, and popular magazines <a href="https://www.wired.com/story/how-to-stop-doomscrolling-psychology-social-media-fomo/">highlight the risks</a> of social media addiction. According to the BBC, the barrage of negative coverage of doomscrolling has led to some people <a href="https://www.bbc.com/news/business-60067032">ditching their smartphones</a> altogether.</p> <p>Although research showing the negative effects of doomscrolling is convincing and the <a href="https://www.tandfonline.com/doi/full/10.1080/1461670X.2021.2021105">recommendations are clear</a>, few of us seem to be following this well-intentioned advice. There are a few reasons for this.</p> <p>First, blocking out news during times of crisis may not be such a good idea. Second, many of us <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4675534/">don’t respond well</a> to being told what we can and cannot do.</p> <p>Finally, being asked not to do something can make matters worse. It can push us into a negative frame of mind and make us <a href="https://www.psychologytoday.com/us/blog/words-can-change-your-brain/201208/why-word-is-so-dangerous-say-or-hear">less likely to change our behaviour</a>.</p> <p>Rather than quitting doomscrolling, what if we simply got better at managing it?</p> <p>It is helpful to start by acknowledging that seeking news and information during times of crisis is perfectly normal. In fact, this response is hard-wired in us humans.</p> <p>Staying alert to danger is part of our survival mechanism. Gathering information and being prepared to face threats have been key to our survival for millennia.</p> <p>Right now, there are many threats facing us: a war in Europe that could escalate to nuclear conflict, a pandemic that has already killed millions of people and predictions of a climate catastrophe, alongside many other natural disasters and human conflicts across the world.</p> <p>In this context, it is not surprising that we want to be alert to danger. Wanting to learn more about what is happening and equipping ourselves with the latest information is perfectly reasonable.</p> <p>Rather than avoiding the news altogether, let’s make sure that we are getting what we need from our interactions with the news. Here are five suggestions to achieve this.</p> <h2>1. Choose how much time you’re going to invest in consuming the news</h2> <p>Why not include all the ways you access the news? What amount of time each day seems reasonable to you? Once you have a time window, try sticking to it.</p> <h2>2. Be aware of confirmation bias when choosing what to consume</h2> <p>Remember, you are the consumer and you can choose what to learn about. However, we need to be aware of a tendency that psychologists call “<a href="https://www.simplypsychology.org/confirmation-bias.html">confirmation bias</a>”. This is when we favour information that supports our existing beliefs or viewpoints.</p> <p>In other words, we sometimes seek news that confirms what we already believe. This may have been one reason you clicked on this article. So just be aware of this tendency and be aware of what you’re not choosing to read.</p> <h2>3. Check the source</h2> <p>Any time you consume anything, it is helpful to know its source. Who has posted this information? Why are they sharing it with you? Are they trying to convince you of something? Are they trying to manipulate you to think or behave in a particular way?</p> <p>Knowing the answers to these questions will support you to stay in control of how you use the information that you have gathered.</p> <h2>4. Remember that things are not always black or white</h2> <p>We live in an increasingly polarised world. According to psychologists, “polarised thinking” is a <a href="https://exploringyourmind.com/polarized-thinking-cognitive-distortion/">cognitive distortion</a> (thinking error) that can occur when we’re under pressure. It is the tendency to see things as black or white, rather than recognising that we live in a world with many colours and shades of grey.</p> <p>Find ways to hold strong views while remaining curious about other opinions. Selecting and consuming articles that represent differing opinions may support this.</p> <h2>5. Be biased towards the positive</h2> <p>One reason that doomscrolling can be so detrimental is that many of us are drawn to negative information. Psychologists call this the “<a href="https://positivepsychology.com/3-steps-negativity-bias/">negativity bias</a>”. From an evolutionary perspective, it has been important for us to prioritise negative stimuli (threats such as predators) over positive stimuli (enjoying the warmth of a summer’s day).</p> <p>To counterbalance this tendency, we can adopt a bias towards the positive as we consume news. In practical terms, this means seeking positive news stories to balance out our experience of staying updated.</p> <p>Managed properly, keeping on top of the latest news can support you to feel better informed and able to respond in case it becomes necessary. If we’re going to doomscroll, let’s do it right.<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/183265/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/christian-van-nieuwerburgh-1157439">Christian van Nieuwerburgh</a>, Professor of Coaching and Positive Psychology, <a href="https://theconversation.com/institutions/rcsi-university-of-medicine-and-health-sciences-788">RCSI University of Medicine and Health Sciences</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/five-ways-to-manage-your-doomscrolling-habit-183265">original article</a>.</em></p>

Technology

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11 polite habits house cleaners secretly hate – and what to do instead

<p><strong>The dos and don'ts of cleaning etiquette</strong></p> <p>Housekeepers are like lawyers. They see you at your worst – yes, mostly your home, but you too – and keep their lips sealed. With a cleaning confidante like that, it’s only natural to want to do little things to show your appreciation, like asking about their lives or even helping them clean. But despite your good intentions, these kind gestures can sometimes miss the mark.</p> <p>The house cleaners we spoke with revealed tales of extra (dirty) work they were “trusted with” but didn’t want to do, “helpful” cleaning tips that weren’t actually helpful and little etiquette mistakes that simply sucked time from what you hired them to do: clean your house. To be fair, there aren’t any hard-and-fast etiquette rules on this topic. That’s why we asked cleaning experts to give us the inside scoop on some of the thoughtful things people do that drive them crazy – and what to do instead.</p> <p><strong>Cleaning before they arrive</strong></p> <p>You may truly believe you’re helping by cleaning before your housekeeper arrives, and maybe you are. It depends on what you mean by cleaning. If you’re quickly passing a mop over a grimy kitchen floor or wiping your granite benchtops with a wet sponge and not drying them, cleaning pros say, “Thanks, but no thanks.” With the grime now further embedded into the floor or streaks on the countertops, it could actually take them more time to fix your mistake. And at the very least, they’ll have to duplicate your work anyway.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: focus on the clutter. “Taking things off the counters and clearing the floors can help us work much faster, and that means a better cleaning for the same amount of money,” says housecleaner, Gretchen Boyd. “Clear the clutter for a better clean, but leave the scrubbing to us!”</p> <p><strong>Talking to them while they're cleaning</strong></p> <p>After a while, your housekeeper becomes more like a friend. You ask them about their lives and their families, and they certainly know all about yours. It would be rude not to talk to them while they’re there. Plus, they’re doing all the tasks you don’t want to do, so the least you could do is make things less boring with a little chitchat, right? Nope! In fact, that ‘entertaining’ chitchat can really mess with their cleaning schedule.</p> <p>“Once, a client wanted to discuss a personal issue with me while I was cleaning their home. I was happy to listen, but it extended my cleaning time by about 15 to 20 minutes,” says cleaner Laura Avila.  “I enjoy getting to know my clients, but it’s important to keep in mind that my priority is to provide them with a clean space, and conversations can sometimes hinder that goal.”</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: spend a few minutes chatting when your housekeeper arrives, then let them get to work. “What I really appreciate is when clients give me some space to work in silence or maybe put on some music that we can both enjoy without having to chat the whole time,” says Avila. “That way, I can focus on doing a great job and getting everything cleaned up efficiently.”</p> <p><strong>Following them around while they work</strong></p> <p>You’re not hovering; you’re keeping them company. Nope, sorry – you’re hovering. Even if you think you’re being polite by showing an interest in their work or keeping them company, this polite gesture rarely comes across as you’re hoping. Instead, house cleaners say that having someone watching them while they scrub and scour the shower gives the impression that the client doubts if their cleaner even knows how to clean the bathroom at all. And having someone watching your every move can be distracting and unnerving.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: “I prefer when clients let me work on my own,” says Avila. If you have specific requests or concerns, talk them over when your housekeeper first arrives. Checking on progress or asking questions is fine, but minimise those types of interactions. That way, they can focus on doing the amazing job that you want them to do.</p> <p><strong>Offering agency workers extra pay for extra work </strong></p> <p>Who wouldn’t like to make some extra cash easily? Customers who go through an agency may think they are helping their house cleaner by offering extra payment for work that isn’t in the contract. What they don’t realise is that this may actually be against company policy, and their house cleaner could get in trouble. Beyond that, because professional cleaners allocate a set amount of time for each job, doing that additional chore could cause them to run late to their other clients’ homes, says Rachel Rios, a cleaning professional. All this also puts the cleaner in the awkward position of having to say no and disappoint the client.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: talk to the agency ahead of time if you have a special request. Agree upon any additional charges it may incur, as well as when the cleaning will take place.</p> <p><strong>Giving vague instructions</strong></p> <p>Sometimes, clients feel like giving too many instructions will insult the cleaning pro – after all, this is their job. Or they figure the cleaner knows to include tasks like cleaning ceiling fans and windows in their weekly routine, so they casually say something like: “Clean the living room.” The problem? Without specific instructions on which areas of the house to clean, which surfaces to focus on or what kind of cleaning products to use, a house cleaner is not sure what exactly needs to be done.</p> <p>There may also be confusion about whether “cleaning” entails a thorough wipe-down or a deep-clean. “Each client has different preferences and expectations,” says Hugo Guerrero, a certified house cleaning technician, “so it’s important to communicate clearly.”</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: provide a list with specific details about how each task should be completed. “Be specific,” says Guerrero. “That way, there are fewer misunderstandings and more satisfactory cleaning jobs.”</p> <p><strong>Moving items before they arrive</strong></p> <p>You might think you’re helping your house cleaner by moving sculptures, photographs, vases and other home accessories off table tops and shelves. But this ends up creating more work for them, as well as confusion. After all, now they don’t know where these items belong – and where they should put them once they’re clean. They might also knock them over if you put them in a strange spot or accidentally break them while moving them back in place.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: leave everything in its original position, and let the cleaners move the items themselves. “Doing so makes it easier for the cleaner, who is used to cleaning a certain way,” says Ahmad Jamal, a cleaning expert with Cleaners Advisor. “When clients move items around, I may need to move things back to their original place in order to clean properly.” Plus, those decorative items need to be dusted and cleaned as well, and there’s a specific way to do that. If you need anything in particular moved, let your cleaner know in advance.</p> <p><strong>Pre-soaking the shower or tub with bleach</strong></p> <p>Clients who don’t really know how to clean a bathtub the right way may think it’s helpful to pre-soak the shower or bathtub with bleach, but this can actually be incredibly dangerous for your house cleaner. If the area is not rinsed thoroughly, it could result in a chemical reaction with the cleaning supplies the cleaning pro is using in your bathroom. For example, when bleach mixes with ammonia, it produces an odourless, toxic gas that can cause respiratory distress and even death.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: “If you do decide to do any pre-cleaning before your house cleaner arrives, communicate which chemicals you used and where,” says Toby Schulz, CEO of Maid2Match in Australia. “And please remember to make sure the room is well ventilated.”</p> <p><strong>Leaving a key with a neighbour </strong></p> <p>Sometimes scheduling conflicts arise, and you need to arrange for your house cleaner to get a key to your home. Of course, you don’t want to cancel at the last minute and totally upend your cleaning pro’s schedule, and this is a good solution. Well, it is when it goes off without a hitch … which rarely happens. What if the neighbour isn’t home or doesn’t hear the doorbell?</p> <p>“This never seems to quite work as planned,” says cleaner, Olive Cantor. “Plus, the entire cleaning job runs late, and that can impact not only our client’s cleaning but also our entire day.”</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: work out a mutually agreeable option, like bringing your key to your house cleaner earlier in the day or hiding it away in an uncommon place like under a driveway paver. If you’re looking for a more permanent solution, you might want to invest in a smart lock that lets you provide an employee with “digital keys” that work just for that day.</p> <p><strong>Providing your own cleaning products and tools</strong></p> <p>It’s a nice gesture to want to provide everything your house cleaner needs so it’s all right there waiting for them and they don’t have to lug it to your house every week. But insisting on the wrong tools and products can actually make the job harder, especially when you leave out all those items to “help.”</p> <p>“This [makes] it hard to find my way around and determine the right way to clean each surface,” says Jenna Shaughnessy, a former professional house cleaner who’s currently a home decor and DIY expert. “While you may have excellent intentions, it might make cleaning harder and take more time.”</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: communicate your preferences in advance (like, maybe you only want natural cleaning products or your kid is allergic to a certain scent), and then discuss your house cleaner’s preferences as well. They’re the pros, after all, and they know what’s good! Perhaps they find a certain vacuum to be more effective or love a product that cuts their work time in half.</p> <p>You can also discuss whether they would like you to stock up on these items for them or if they would prefer to bring their own supplies. “That way,” says Avila, “I can be sure that I’m using things I’m familiar with and that I know will work well for the job.”</p> <p><strong>Offering 'helpful advice' while they're working</strong></p> <p>It’s your home, and it has some quirks. To be fair, so do you. And you know your house cleaner wants to do the job to your specifications, so if you happen to be in the same room and notice they could be doing something differently, you might want to offer your two cents, whether it’s about the best way to clean that tricky oven rack or how to scrub the stainless steel sink. But truly, resist the urge.</p> <p>Lauren Doss, owner of a cleaning business, notes that all the stopping, starting and direction-giving makes it difficult to work efficiently. With one client who wanted things done a very specific way and kept interjecting as she worked, Doss says it “added a lot of time to the job, as I had to double-check each step with them.” Not to mention that this behaviour shows a lack of trust, even if you aren’t quite as intrusive as that client was.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: Provide clear instructions to your cleaner before they start working, then let them do their job. “It’s important for clients to trust their housekeeping professionals and allow them to work without interference,” says Doss. “If there’s a problem, offer constructive criticism rather than nitpicking.”</p> <p><strong>Not wanting to burden your house cleaner with other home problems </strong></p> <p>House cleaners don’t need to know tiny details about every maintenance issue in your house. Too much information! However, let’s be clear: they sure appreciate your telling them about problems that affect their job. A burned-out bulb in the fridge is not important … but a clogged toilet definitely is.</p> <p>And that’s not the only potential issue here. “I had one client who failed to tell me that the door on their second oven was loose,” recounts Cantor. “I went to open the oven to clean it, and off came the door! Not only was that scary – and potentially dangerous – but I was then worried that I was the one who broke it.”</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: let your house cleaner know if something they are going to be cleaning or using is broken. If you won’t be home when your house cleaner arrives, leave sticky notes on problem places. In the case of the broken oven door, Cantor says, “a little heads-up would have saved a lot of stress for everyone!”</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/food-home-garden/11-polite-habits-house-cleaners-secretly-hate-and-what-to-do-instead?pages=1" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

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