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14 foods everyone over 50 should probably be eating

Beetroot These sweet root veggies have a lot going for them. “The earthy vegetables can boost your energy, brain power, heart health, and more,” says Patricia Bannan, author of Eat Right When Time is Tight. “Beets are full of nitrates that can increase blood flow to the brain, which can help combat dementia.” The nitrates can also help keep blood pressure in check. “They’re converted to nitric oxide in the body and can help lower blood pressure by dilating blood vessels,” says Bannan. Sunflower seeds Who doesn’t want to keep their skin looking young? “A review study suggests that eating a combination of vitamin E and vitamin C can help protect the skin from UV damage,” says, dietitian Natalie Rizzo. “Sunflower seeds are an excellent source of vitamin E, and they pair nicely with a spinach salad. Spinach offers vitamin C.” Pecans They’re not just for pralines and pecan pie: “People over age 50 may worry about heart disease,” says dietitian Toby Amidor. “The unique mix of unsaturated fats, plant sterols, fibre, and flavonoids in pecans all add up to make pecans a heart-healthy nut. Research indicates that eating a serving of pecans each day may help reduce the risk of heart disease.” Whey protein “Since we know that the loss of muscle begins around age 30, it makes sense to think about foods that can help slow down the process of sarcopenia – age-related muscle loss,” says dietitian Ryan Whitcomb. While most nutrition experts will say it’s best to get protein from whole-food sources, obtaining enough is not always possible. You can supplement with whey, adding it to smoothies, yoghurt, pancake mix, and more. “Whey is a high-quality, complete protein,” says Whitcomb. “Another great thing about whey is that it is rich in cysteine, which leads to higher levels of glutathione in the body. Glutathione is one of the most important, if not the most important antioxidant in the body. Glutathione can help prevent the damage that free radicals may cause.” Dark leafy greens “These vegetables, such as collard greens and kale, are an excellent source of calcium,” says sports dietitian Angie Asche. “As you age, calcium needs are increased. One cup of cooked collard greens provides almost 30 per cent of the daily value for calcium, along with a number of other important nutrients such as vitamin K, vitamin A, vitamin C, potassium, and fibre.” Beans “As we get older, our risk of developing chronic diseases such as hyperlipidemia, high-cholesterol, and type 2 diabetes increases,” says nutritionist Emily Kyle. “Consuming a fibre-rich, plant-based diet that includes beans and legumes can help reduce the incidence of these diseases, while also providing an aging body with many important nutrients such as calcium, iron, and potassium.” Add chickpeas to a rice bowl or white beans to a pizza. “You don’t need to consume an entirely plant-based diet to reap the benefits of beans, just add them to the meals you are already cooking to begin to enjoy their nutritious benefits immediately,” notes Kyle. Quinoa Here’s another way to up your protein intake. “You can’t go wrong with this plant-based protein source,” says Dana Angelo White, author of the Healthy Instant Pot Cookbook. Quinoa is a complete protein, offering all nine essential amino acids. “It’s a higher protein substitute for brown rice in stir-fries, salads, and even burritos,” says Angelo White. You can also use quinoa as a base for a hearty salad. Tomatoes Here’s a food that you may already love – but did you know it can help prevent wrinkles? Because tomatoes boast the antioxidant lycopene, they may help protect skin from damage that may occur from sun exposure. Your body best absorbs the lycopene from cooked tomatoes, so try combining tomato sauce with pasta or spaghetti squash. Mushrooms “After age 50, it’s important for women to eat foods that counteract symptoms of menopause, like brittle bones and low bone density,” says Rizzo. “During this stage of life, it’s crucial to increase your intake of bone-boosting calcium and vitamin D." "Mushrooms are one of the few food sources of vitamin D, and research suggests using mushrooms as a substitute for beef may help reduce calories in your diet.” Make sure to look for mushrooms grown in sunlight or under UV light to get the biggest helping of vitamin D. Prunes Want to keep your bones strong as you get older? “Research suggests that eating five to six prunes each day may help to prevent bone loss,” says nutritionist Erin Palinski-Wade. “And since bone loss can accelerate after age 50, adding a food like prunes can be key for this population.” As a no-sugar-added dried fruit, prunes are a great way to promote digestive health with three grams of fibre per serving, she adds. Eggs Here’s help for your noggin: Eating eggs can help boost brain health. “There is new research that shows that eating eggs has been associated with improved cognitive performance in adults,” says nutritionist Angelo White. “In fact, lutein that’s found in eggs has been shown to play a role in cognition in older adults.” You can add eggs to anything from fried rice to sandwiches. Chia seeds These crunchy seeds provide crucial nutrients for healthy aging. “Chia seeds are a plant-based source of two nutrients, calcium, and omega-3 fatty acids, that become even more significant to our health as we get older,” says Kyle. “The calcium can help support bone health, and the omega-3s can help support brain health.” Add chia seeds to salads for a bit of crunch or incorporate them into a chia seed pudding. Grapes “The whole grape, which contains more than 1600 natural plant compounds – including antioxidants and other polyphenols – offers a range of intriguing health benefits when included in our daily diet,” says Bannan, a nutritionist. “These include benefits to the heart, eyes, brain, and joints. A ¾ cup of grapes contains just 90 calories, and grapes of all colours are a natural source of antioxidants and other polyphenols.” Greek yoghurt Hello, nutritional powerhouse: “Besides being tasty, Greek yoghurt provides about 40 per cent less sodium and sugar compared to traditional yoghurt – with twice the protein,” says Amidor. “Greek yoghurt also provides live and active cultures, which act as probiotics for digestive health. Research shows that Greek yoghurt may be useful in lowering the risk of heart disease and type 2 diabetes.” Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.co.nz/healthsmart/diet/14-foods-everyone-over-50-should-probably-be-eating?pages=1" target="_blank" rel="noopener">Reader's Digest</a>.

Food & Wine

Essential money conversations retirees should have with family

Discussions about funding retirement, aged care and inheritances may be uncomfortable. However, not having them risks your wishes going unmet and family conflicts where details aren’t clear. Hence having discussions about money while you are able to is one of the best (and cheapest!) investments you can make – for both you and your family. Precisely what those discussions entail will depend on your circumstances – and theirs. Yet many points apply almost universally: What matters to you Even the best laid plans mean nothing if those responsible for enacting them don’t know what they are or understand your reasoning behind them. Your will provides a legal overview of who gets what upon your death, while nominated beneficiaries determine how assets are divided from superannuation and some other structures. A separate letter of wishes can informally share your wishes, covering more than just legalities. Sharing this before your death allows family to clarify your wishes and ask questions. Go through: <ul> <li>How your money should be managed now and longer term (e.g., you may want money set aside for grandchildren’s education, or have instructions for a dependent’s ongoing care).</li> <li>Funeral arrangements; cremation or burial; where you will be laid to rest.</li> <li>Plans for anyone other than direct family, charities etc.</li> <li>Any non-negotiables among your wishes.</li> </ul> Partner protections Ensure your partner knows how they will be looked after if they outlive you. Similarly, your kids should know what if any support they will need to provide – especially important for blended families. Where beneficiaries have divorced/separated, will you exclude their ex from your estate? Are your records updated to reflect this? Ensure everyone knows the difference between joint tenants and tenants in common for property owners – only one automatically leaves your share of the property to your co-owner. Health matters How do you want to be looked after in your final years? Don’t assume your loved ones already know everything. Communicate your wishes, small and large – medications, dietary requirements, retirement living, palliative care, resuscitation. Discuss whether power of attorney and enduring guardianship are needed should you be unable to make decisions over your health and finances (e.g., due to dementia or stroke), and who will assume those responsibilities. Family legacy Consider the legacy you want to leave and whether this aligns with your family’s expectations. Is dividing assets equally among your children really fair if one is well-off while another struggles or has complex needs? Do your plans on inheritance unwittingly create headaches for the recipients – such as leaving property to someone who cannot afford to maintain it, or tax liabilities that eat into any financial gain? Discuss non-financial legacy too: do your offspring know about your (and hence their) heritage? Are there special family mementos/stories to pass on? This knowledge may be lost if you don’t share it now. Place to call home Given their financial, logistical, and emotional implications, living arrangements are crucial to discuss before things need to change (and change can be imposed suddenly, such as by a health emergency). Consider: <ul> <li>Where would you want to go if you need high-level care?</li> <li>Is your current home suitable in your advanced years? How would any required modifications be paid for?</li> <li>Would you move nearer your kids? Downsize, upsize or sea/treechange?</li> <li>If you move, would you need to sell your current home? Could it be retained somehow?</li> <li>Do you want/expect kids to care for you? Are they capable of doing so? </li> <li>Could/would you live with one of your children? If so – such as paying to build a granny flat on their property – how does this affect your will? Would they be forced to sell so their siblings receive their inheritance?</li> </ul> Team united Having everyone on the same page helps things to run smoothly – especially during difficult times such as a death or serious illness in the family. Stay aligned by: <ul> <li>Introducing adult children to your financial adviser, lawyer, and accountant.</li> <li>Ensuring everyone knows where to find your will and who is your executor.</li> <li>Disclosing what is and is not up to date.</li> <li>Providing contingency access to passwords, important documents, keys etc.</li> <li>Sharing relevant policy details (e.g., life insurance).</li> </ul> These discussions may be sensitive and difficult to initiate, but are crucial to ensure your wishes are known and enacted. Plus, they may encourage your loved ones to think about their own wishes – and give you all peace of mind for the future! Helen Baker is a licensed Australian financial adviser and author of the new book, On Your Own Two Feet: The Essential Guide to Financial Independence for all Women (Ventura Press, $32.99). Helen is among the 1% of financial planners who hold a master’s degree in the field. Proceeds from book sales are donated to charities supporting disadvantaged women and children. Find out more at <a href="http://www.onyourowntwofeet.com.au">www.onyourowntwofeet.com.au</a> Image credits: Getty Images

Retirement Income

6 essential tips and tricks for your kitchen

Whether you’re friends with a professional chef, watch every cooking show on which you can lay your eyeballs, or your mum was some kind of wise, kitchen magician, it seems that everyone has their very own secret cooking tips to make life easier, or at least less stressful, in the kitchen. We’ve gathered a few of our own just in case no one’s ever shared them with you until now. 1. Where there’s smoke… People often think that setting off the smoke detectors is a sign of an unskilled cook, but, as long as you’re not burning anything, don’t be afraid of a little smoke or vapour. Some foods just need that extra heat to reach their flavourful best, and that’s okay. Just make sure you’re safe. 2. Dressing in a jar If you’re not a fan of off-the-shelf salad dressings, the natural solution to lifeless salads is making your own dressing. The annoying part of that is mixing such small quantities of ingredients in a bowl can be ridiculously fiddly. Next time, pop those ingredients into an old (clean) jam jar and give it a good shake. Not only will it be easier, you’re guaranteed to combine everything much better than you could with any whisk. 3. When life gives you lemons If you’re using lemons or limes when you’re cooking, save the leftover skins once you’ve juiced them. You can use them to disinfect your chopping board without any chemicals. Plus, the smell is pretty fantastic. 4. Perfect pasta When cooking pasta, the best tip we can offer is to remove the noodles from their water just before they’re completely cooked. Then, with just a little bit of the starchy water, pour them into the same saucepan in which you’re cooking your sauce. Cooking the pasta with the sauce for at least a minute or two will help infuse the flavours. If you’re not already cooking your pasta this way, you soon will be. 5. You crack me up If you find that you’re constantly picking tiny shards of eggshell out of your dishes before you cook, you might want to adjust the way you crack your eggs. Rapping the eggs onto a sharp/thin edge of a bowl of counter causes these small fractures. If you crack the egg onto a flat surface, you’ll avoid a lot of the fuss. Plus, it’s really easy to do that cool one-handed egg crack this way. Bonus! 6. No-stick cheese There’s a reason buying pre-grated cheese is so ridiculously expensive – grating cheese yourself is one of the most loathed kitchen tasks around. But if you spray your grater with a little cooking spray before you start, it will help the cheese glide over a little easier. Plus it’s going to make cleaning a dream. Images: Getty

Home Hints & Tips

5 essential tips for buying clothes online

It all seems so easy – a few clicks and you can have a pretty pile of clothes (or shoes, bags, jewellery – anything you like really) delivered to your door. But if you’ve ever gotten a bit click-happy with your online shop and then had buyer’s remorse, read on. We’ve got some advice that will ensure you’re left with nothing but five-star reviews for the items you purchased. 1. Buy from stores you trust Often we are left dissatisfied when we buy clothes from a brand we don’t know. The fit isn’t quite right, or the quality might be off. Try to point your credit card at labels that you know and love. You’ll know your true size, you’ll know how well the clothes stay in shape after ten washes, and you’ll know you can return it with no hassles. 2. Check your wardrobe Often we are attracted to clothes that we think we love, but it turns out we already own something pretty similar. This could explain why you might have five blue and white striped tops (and so perhaps you don’t need another?). Think about whether the items you want to buy fit into your current collection. If you’re buying shorts, do you have some shirts to go with them? If you have your eye on a dress, do your sandals go with it? 3. Check the returns policy Many online shopping hubs offer free returns – but it always pays to check the details. Some will only offer store credit, while others offer your money back (no question asked). You’ll also want to be sure that you can either return the items in the post (without paying for postage), or that you can pop in-store to get a refund in person. Don’t get stuck with a bag full of ill-fitting clothes that you can’t easily give back. 4. Look for discounts first Many sites offer discounts online, but you have to know where to look to find them. Simply search online for the store name and the word ‘discount coupon’ and you should find a few options to try. Or if you want to save time, download the Honey app, which automatically applies any working coupon available on the web. Then just enjoy the savings. 5. Sign up to be notified about sales If there is a brand or site you use often, sign up to the newsletter so that you’re in the loop about big discount sales. Often there are change of season sales, pre- and post-Christmas offers, and more. Stay in the know and plan your splurges accordingly, rather than buying now and then seeing everything half price the following week. Image credits: Getty Images

Beauty & Style

Drugs – 4 essential reads on how they’re made, how they work and how context can make poison a medicine

Pandemics and disease outbreaks put a spotlight on the hurdles researchers face to get a drug on the shelves. From finding prospective drug candidates to balancing time and financial pressures with ensuring safety and efficacy, there are many aspects of drug development that determine whether a treatment ever makes it out of the lab. Broadening the definition of “medicine” and where it can be found, however, could help expand the therapeutic options available for both researchers and patients. Here are four facets of how drugs are developed and how they work in the body, drawn from stories in The Conversation’s archive. <h2>1. Matching drug to target</h2> The most effective drugs are, in a sense, the product of good matchmaking – they bind to a specific disease-causing receptor in the body, elicit a desired effect and ideally ignore healthy parts of the body. Drugs <a href="https://theconversation.com/how-do-drugs-know-where-to-go-in-the-body-a-pharmaceutical-scientist-explains-why-some-medications-are-swallowed-while-others-are-injected-182488" target="_blank" rel="noopener">travel through the bloodstream</a> to reach their targets. Because of this, most drugs circulate throughout the body and can bind to unintended sites, potentially causing undesired side effects. Researchers can increase the precision and effectiveness of a drug by designing different ways to take it. An inhaler, for example, delivers a drug directly to the lungs without its having to travel through the rest of the body to get there. Whether patients take drugs as prescribed is also essential to ensuring the right dose gets to where it needs to be often enough to have a desired effect. “Even with all the science that goes into understanding a disease well enough to develop an effective drug, it is often up to the patient to make it all work as designed,” writes pharmaceutical scientist <a href="https://www.researchgate.net/profile/Thomas-Anchordoquy" target="_blank" rel="noopener">Tom Anchordoquy</a> of the University of Colorado Anschutz. <h2>2. Searching for drug candidates</h2> Researchers have discovered a number of drugs by chance, including <a href="https://www.pbs.org/newshour/health/the-real-story-behind-the-worlds-first-antibiotic" target="_blank" rel="noopener">penicillin</a> for bacterial infections, <a href="https://www.bbc.com/future/article/20200928-how-the-first-vaccine-was-born" target="_blank" rel="noopener">vaccines for smallpox</a> and <a href="https://doi.org/10.1038/nrcardio.2017.172" target="_blank" rel="noopener">warfarin</a> for blood clots. While serendipity still plays a role in modern drug discovery, most drug developers take a systematic approach. Scientists typically start by identifying a particular molecular target, usually receptors that trigger a specific response in the body. Then, they look for chemical compounds that react with that target. Technology called <a href="https://theconversation.com/discovering-new-drugs-is-a-long-and-expensive-process-chemical-compounds-that-dupe-screening-tools-make-it-even-harder-175972" target="_blank" rel="noopener">high-throughput screening</a> allows researchers to quickly test thousands of potential drug candidates at once. Compounds that match screening criteria advance to further development and refinement. Once optimized for their intended use, compounds go on to safety and efficacy testing in animals and people. One way to ease the search for optimal drug candidates is to work with compounds that are already optimized to work in living beings. <a href="https://theconversation.com/nature-is-the-worlds-original-pharmacy-returning-to-medicines-roots-could-help-fill-drug-discovery-gaps-176963" target="_blank" rel="noopener">Natural products</a>, derived from organisms like microbes, fungi, plants and animals, share similar structures and functions across species. Though not without their own development challenges, they could aid the search for related compounds that work in people. “There are thousands of microorganisms in the ocean left to explore as potential sources of drug candidates, not to mention all the ones on land,” writes medical chemist <a href="https://scholar.google.com/citations?user=8_T1ueYAAAAJ&hl=en" target="_blank" rel="noopener">Ashu Tripathi</a> of the University of Michigan. “In the search for new drugs to combat antibiotic resistance, natural products may still be the way to go.” <h2>3. A drug by any other name may be just as effective</h2> Existing drugs can find a second (or third, fourth and fifth) life through repurposing. Most drugs <a href="https://theconversation.com/many-medications-affect-more-than-one-target-in-the-body-some-drug-designers-are-embracing-the-side-effects-that-had-been-seen-as-a-drawback-184922" target="_blank" rel="noopener">have many functions</a> beyond what researchers originally designed them to do. While this multifunctionality is often the cause of unwanted side effects, sometimes these results are exactly what’s needed to treat a completely unrelated condition. Sildenafil, for example, failed to treat severe chest pain from coronary artery disease, but proved to be potent at inducing erections as Viagra. Similarly, thalidomide, a compound that caused birth defects in thousands of infants around the world as a morning sickness drug, found redemption as a cancer treatment. Because drugs inherently have more than one function in the body, <a href="https://theconversation.com/repurposing-generic-drugs-can-reduce-time-and-cost-to-develop-new-treatments-but-low-profitability-remains-a-barrier-174874" target="_blank" rel="noopener">repurposing existing drugs</a> can help fill a gap where pharmaceutical companies and other developers cannot or will not. <a href="https://scholar.google.com/citations?user=iDKZaA4AAAAJ&hl=en" target="_blank" rel="noopener">Gregory Way</a>, a researcher at the University of Colorado Anschutz, uses artificial intelligence to predict the various effects a drug can have and believes that this lack of specificity is something to explore rather than eliminate. Instead of trying to home in on one specific target, he suggests that scientists “embrace the complexity of biology and try to leverage the multifaceted effects drugs can offer.” <h2>4. Poison as medicine</h2> If so many drugs can have toxic effects in the body, be it through side effects or taking the wrong dose or for the wrong condition, what determines whether a drug is a “medicine” or a “poison”? Biomedical scientists evaluate drugs based on their active ingredient, or a specific compound that has a specific effect in the body. But reducing medicines to just a single molecule ignores another important factor that determines whether a drug is therapeutic – the context in which it is used. Opioids treat intractable pain but can lead to debilitating and lethal addiction when improperly administered. Chemotherapy kills tumors but causes collateral damage to healthy tissues in the process. Another pharmaceutical paradigm, <a href="https://theconversation.com/poison-or-cure-traditional-chinese-medicine-shows-that-context-can-make-all-the-difference-163337" target="_blank" rel="noopener">traditional Chinese medicine</a>, has historically acknowledged the malleability of drugs through the use of poisons as therapeutics. <a href="https://scholar.google.com/citations?user=4q0hYSwAAAAJ&hl=en" target="_blank" rel="noopener">Yan Liu</a>, a medical historian at University of Buffalo who studies this practice, notes that ancient texts did not distinguish between poisons and nonpoisons – rather, Chinese doctors examined drugs based on a continuum of potency, or ability to harm and heal. They used different processing and administration techniques to adjust the potency of poisons. They also took a personalized approach to treatment, aware that each drug works differently based on a number of different individual factors. “The paradox of healing with poisons in traditional Chinese medicine reveals a key message: There is no essential, absolute or unchanging core that characterizes a medicine,” Liu writes. “Instead, the effect of any given drug is always relational – it is contingent on how the drug is used, how it interacts with a particular body and its intended effects.” This article originally appeared on <a href="https://theconversation.com/drugs-4-essential-reads-on-how-theyre-made-how-they-work-and-how-context-can-make-poison-a-medicine-192590" target="_blank" rel="noopener">The Conversation</a> and is a roundup of of articles from The Conversation’s archives. Image: Shutterstock

Books

Five wardrobe essentials that never go out of style

As the season’s transition from winter to summer, there’s no better time to have a wardrobe clear out. While many people like to top up their closet with the latest trends, patterns, colours and fits, it’s important to hold on to classic pieces that never go out of style. "A timeless piece is one that transcends trends and seasons, something that stands the test of time," Jye Marshall, board member of the Australian Fashion Innovation, told <a href="https://style.nine.com.au/latest/five-wardrobe-staples-that-never-go-out-of-style/a07a81ff-38d4-4524-827f-9816c0aee809">9Honey</a>. "It doesn't have to be boring and should reflect your own personal style and celebrate your individuality. Whether it's an edgy cut or a vintage collection – it really depends on what brings you the most fashion joy." Next time you’re looking to purchase clothes, or you’re considering doing a wardrobe clear out, think about investing in these five timeless styles. Jewellery According to new research from Klarna, almost one third of Aussies consider jewellery to be the most timeless, and most valued, item in their wardrobe. "Jewellery is often passed through a few owners, whether it's a sentimental piece from a family member or something you collected at a vintage store," Marshall says. Even the most basic jewellery can elevate any outfit, so hold on to your valuable pieces as they tend to go with everything. Blazer A classic blazer is one of the most noteworthy wardrobe must-haves, with 13 percent of Australians considering them the most timeless piece they own. Marshall echoes this sentiment, saying the versatility of the blazer is what makes it such a staple piece. He said, "This is a wardrobe must, with flexibility to dress up or down, smart or casual, work or leisure. The list goes on." Denim Whether it's a jacket or the perfect pair of jeans, denim is destined to be found in most wardrobes. "Denim has a long history," he says. "It was traditionally made for workwear due to its properties of durability, and therefore makes the perfect staple piece." Wool fibre garments Good quality knitwear is a must-have for any wardrobe, even though it only gets used for half of the year. Investing in good quality materials instead of synthetic wool will mean your favourite jumper lasts much longer than just one season. "I absolutely love a good quality knit," Marshall says. "Wool fibre garments have a variety of natural properties such as natural anti-wrinkle, anti-odour and it's breathable, these are all the traits I would be looking for in a piece that can be worn from many years to come." Leather The versatility of leather is utilised by many, whether its a jacket, pants or the ultimate accessories. "Second hand leather garments like jackets or pants that can make great timeless pieces," Marshall says. "I love how great they look brand new and how easily they can be positioned as vintage after you've worn them out!" Image credits: Getty Images

Beauty & Style

6 essential tips for travelling with grandkids

Spending time with the grandkids can be both a rewarding and frustrating experience. While they can be a source of cuddles and homemade artwork, little ones can also bring out the worst in us, leading to family arguments and the testing of even the strongest relationships. So if you are planning a trip with little ones, here’s how to make the most of the opportunity for a family holiday. Get their input Rather than just planning everything out for them, get them to help decide on the itinerary. By getting them involved in the decision making process it makes them feel more of an equal player on the trip. This way they are also less likely to make a fuss when you let them know it’s time to go to the museum now, even when they are having fun in the pool. Lay out the ground rules Let the grandkids know what is going to happen in terms of who pays for what. This could be theme park entries, souvenir purchases, or meals and snacks. This will eliminate issues down the track. Decide on a fair use for electronic devices Though you may not be as obsessed with your smartphone, tablet, gaming console or laptop – your grandchildren might be. Allow them to use their devices for at least a short time each day on your trip, but first check with their parents on the family rules. Feel free to put your own rules in place, such as no devices during meal times. Plan for relaxation time Down time needs to be allowed for each day, as being on the go can be exhausting for both kids and grandparents alike. Build this into your schedule, whether that means naps for little ones, watching movies or just relaxing by the pool. Allow for changes to the plan Don’t be too rigid with your schedule as kids can of course be unpredictable with their moods. If you notice the grandkids are getting tired or emotional it might be a good idea to skip a planned activity in favour of more down time or some time apart. Older children might want to make an unscheduled stop based on a recommendation from someone they meet on the trip. Always take their ideas on board rather than dismissing them, and go for a group consensus if it will affect everyone. Make your own memories Keep in mind that when things go wrong or the weather is bad, this can be an opportunity rather than a disaster. Use these times to talk to the grandkids about times when your travel plans have gone awry and led to a fun or interesting outcome. Purposely take part in activities that you know they will remember as they grow older – it could be trying a fun new food together, sleeping under the stars, trekking up a mountain to watch the sunset, or getting up early to go fishing on the beach together. Image credits: Getty Images

Travel Tips

Achoo! 5 essential reads for pollen season

As spring expands across North America, trees, shrubs and flowers are releasing <a href="https://www.britannica.com/science/pollen">pollen</a>. This fine, powdery substance is produced by the male structures of cone-bearing and flowering plants. When it’s carried to the plants’ female structures by wind, water or pollinators, fertilization happens. As pollen travels, it also triggers allergies in <a href="https://www.aafa.org/allergy-facts/">some 25 million Americans</a>. Pollen exposure can cause sneezing, coughing, itchy eyes, runny nose and postnasal drip – unwelcome signs of spring for sufferers. This roundup of articles from our archives describes recent findings on protecting pollinators and coping with pollen season. <h2>1. Hey pollinators, over here</h2> Since pollen grains carry the cells that fertilize plants, it’s critical for them to get where they need to go. Often wind or gravity is all it takes, but for many plants, a pollinator has to carry the pollen grains. Some plants offer nectar or edible pollen to attract insects, bats or other animals, which carry pollen from plant to plant as they forage. Many flowers also <a href="https://theconversation.com/why-do-flowers-smell-151672">lure pollinators with scent</a>. “Similar to the perfumes at a department store counter, flower scents are made up from a large and diverse number of chemicals which evaporate easily and float through the air,” writes Mississippi State University horticulturalist <a href="https://scholar.google.com/citations?user=dJ8gD7MAAAAJ&hl=en">Richard L. Harkess</a>. “To differentiate itself from other flowers, each species’ flowers put out a unique scent to attract specific pollinators. … Once pollinated, the flower stops producing a floral scent and nectar and redirects its energy to the fertilized embryo that will become the seed.” <h2>2. Bees at the buffet</h2> It’s well known that many species of insects have <a href="https://theconversation.com/insect-apocalypse-not-so-fast-at-least-in-north-america-141107">declined in recent years</a>. One big focus is <a href="https://www.aphis.usda.gov/aphis/ourfocus/planthealth/plant-pest-and-disease-programs/honey-bees/honeybees">honeybees</a> and <a href="https://theconversation.com/beyond-honey-bees-wild-bees-are-also-key-pollinators-and-some-species-are-disappearing-89214">other species of bees</a>, which pollinate many important crops. In a 2021 study, University of Florida agricultural extension specialist <a href="https://scholar.google.com/citations?user=I8IjAnIAAAAJ&hl=en">Hamutahl Cohen</a> found that when bees visited fields where sunflowers, grown as crops, were blooming over many acres, they <a href="https://theconversation.com/planting-mixes-of-flowers-around-farm-fields-helps-keep-bees-healthy-170527">picked up parasites at a high rate</a>. In contrast, bees that foraged in hedgerows around crop fields and could choose from diverse types of flowers to feed on spread out farther and had lower rates of infection. “The more bees in sunflower fields, the more parasites,” Cohen observed. “Sunflower blooms were aggregating bees, which in turn was amplifying disease risk.” However, “in the presence of many flower types, bees disperse and spread across resources, reducing each individual bee’s likelihood of encountering an infected individual.” <h2>3. Warmer weather means more pollen</h2> As climate change raises average temperatures across the U.S., growing seasons are starting earlier and ending later in the year. That’s <a href="https://theconversation.com/pollen-season-is-getting-longer-and-more-intense-with-climate-change-heres-what-allergy-sufferers-can-expect-in-the-future-179158">bad news for allergy sufferers</a>. “The higher temperature will extend the growing season, giving plants more time to emit pollen and reproduce,” write University of Michigan atmospheric scientists <a href="https://clasp.engin.umich.edu/people/zhang-yingxiao/">Yingxiao Zhang</a> and <a href="https://scholar.google.com/citations?user=3dWPwz8AAAAJ&hl=en">Allison L. Steiner</a>. And by increasing the concentration of carbon dioxide in Earth’s atmosphere, climate change will make it possible for plants to grow larger and generate more pollen. “Southeastern regions, including Florida, Georgia and South Carolina, can expect large grass and weed pollen increases in the future. The Pacific Northwest is likely to see peak pollen season a month earlier because of the early pollen season of alder,” Zhang and Steiner report. <h2>4. Providing better forecasts</h2> With all that pollen out there, how can allergy sufferers know when counts are high? Today the U.S. has only a rudimentary network of 90 pollen observation stations across the country, staffed by volunteers and run only during pollen season, so often there isn’t good information available when people need it. <a href="https://scholar.google.com/citations?user=sUwveOEAAAAJ&hl=en">Fiona Lo</a>, an environmental health scientist at the University of Washington, is working with colleagues to develop a model that can predict airborne pollen releases. “Our forecast can predict for specific pollen types because our model includes information about how each plant type interacts differently with the environment,” Lo reports. So far, the model only predicts levels of four types of common pollen in areas where there are observation stations. Ultimately, though, Lo and her collaborators “want to provide a forecast every day during pollen season to give allergy sufferers the information they need to manage their symptoms. Allergies are often undertreated, and knowledge about self-care is limited, so a reliable pollen forecast that is easy to access – for example, via an app on your phone – along with education on allergy management, could really help allergy sufferers.” <h2>5. Support pollinators in your garden</h2> Pollen season is also gardening season, since it’s when plants are blooming. West Virginia University mycologist <a href="https://www.researchgate.net/profile/Brian-Lovett">Brian Lovett</a>offers advice for gardeners who want to <a href="https://theconversation.com/to-help-insects-make-them-welcome-in-your-garden-heres-how-153609">attract beneficial insects to their yards</a> for pollination and other purposes. One step is to replace grass with native wildflowers, which will provide pollen and nectar for insects like ants, bees and butterflies. “Just as you may have a favorite local restaurant, insects that live around you have a taste for the flowers that are native to their areas,” Lovett notes. Replacing white lightbulbs with yellow or warm-hued LED bulbs, and providing water in dishes or other containers, are also insect-friendly steps. Local university extension offices and gardening stores can offer other suggestions. “In my view, humans all too often see ourselves as separate from nature, which leads us to relegate biodiversity to designated parks,” Lovett observes. “In fact, however, we are an important part of the natural world, and we need insects just as much as they need us.” Image credits: Getty Images This article originally appeared on <a href="https://theconversation.com/achoo-5-essential-reads-for-pollen-season-181672" target="_blank" rel="noopener">The Conversation</a>.

Home & Garden

4 essential reads on pesticides and the environment

In 1962 environmental scientist Rachel Carson published “<a href="http://www.rachelcarson.org/SilentSpring.aspx" target="_blank" rel="noopener">Silent Spring</a>,” a bestselling book that asserted that overuse of pesticides was harming the environment and threatening human health. Carson did not call for banning DDT, the most widely used pesticide at that time, but she argued for using it and similar products much more selectively and paying attention to their effects on nontargeted species. “Silent Spring” is widely viewed as <a href="https://www.nytimes.com/2012/09/23/magazine/how-silent-spring-ignited-the-environmental-movement.html" target="_blank" rel="noopener">an inspiration for the modern environmental movement</a>. These articles from The Conversation’s archive spotlight ongoing questions about pesticides and their effects. <h2>1. Against absolutes</h2> Although the chemical industry attacked “Silent Spring” as <a href="https://www.penguinrandomhouse.com/books/170448/on-a-farther-shore-by-william-souder/" target="_blank" rel="noopener">anti-science and anti-progress</a>, Carson believed that chemicals had their place in agriculture. She “favored <a href="https://theconversation.com/would-rachel-carson-eat-organic-94967" target="_blank" rel="noopener">a restrained use of pesticides, but not a complete elimination</a>, and did not oppose judicious use of manufactured fertilizers,” writes Harvard University sustainability scholar <a href="https://wcfia.harvard.edu/people/robert-l-paarlberg" target="_blank" rel="noopener">Robert Paarlberg</a>. This approach put Carson at odds with the fledgling organic movement, which totally rejected synthetic pesticides and fertilizers. Early organic advocates claimed Carson as a supporter nonetheless, but Carson kept them at arm’s length. “The organic farming movement was suspect in Carson’s eyes because most of its early leaders were not scientists,” Paarlberg observes. This divergence has echoes today in debates about whether organic production or steady improvements in conventional farming have more potential to feed a growing world population. <h2>2. Concerned cropdusters</h2> Well before “Silent Spring” was published, a crop-dusting industry developed on the Great Plains in the years after World War II to apply newly commercialized pesticides. “Chemical companies made broad promises about these ‘miracle’ products, with little discussion of risks. But pilots and scientists took <a href="https://theconversation.com/farmers-and-cropdusting-pilots-on-the-great-plains-worried-about-pesticide-risks-before-silent-spring-91976" target="_blank" rel="noopener">a much more cautious approach</a>,” recounts University of Nebraska-Kearney historian <a href="https://scholar.google.com/citations?user=37kbK3MAAAAJ&hl=en" target="_blank" rel="noopener">David Vail</a>. As Vail’s research shows, many crop-dusting pilots and university agricultural scientists were well aware of how little they knew about how these new tools actually worked. They attended conferences, debated practices for applying pesticides and organized flight schools that taught agricultural science along with spraying techniques. When “Silent Spring” was published, many of these practitioners pushed back, arguing that they had developed strategies for managing pesticide risks. Today aerial spraying is still practiced on the Great Plains, but it’s also clear that insects and weeds rapidly evolve resistance to every new generation of pesticides, trapping farmers on what Vail calls “a chemical-pest treadmill.” Carson anticipated this effect in “Silent Spring,” and called for more research into alternative pest control methods – an approach that <a href="https://www.usda.gov/oce/pest/integrated-pest-management" target="_blank" rel="noopener">has become mainstream today</a>. <h2>3. The osprey’s crash and recovery</h2> In “Silent Spring,” Carson described in detail how chlorinated hydrocarbon pesticides persisted in the environment long after they were sprayed, rising through the food chain and building up in the bodies of predators. Populations of fish-eating <a href="https://raptor.umn.edu/about-raptors/learn-about-raptors" target="_blank" rel="noopener">raptors</a>, such as bald eagles and ospreys, were ravaged by these chemicals, which thinned the shells of the birds’ eggs so that they broke in the nest before they could hatch. “Up to 1950, ospreys were one of the most widespread and abundant hawks in North America,” writes Cornell University research associate <a href="https://academy.allaboutbirds.org/person/alan-poole/" target="_blank" rel="noopener">Alan Poole</a>. “By the mid-1960s, the number of ospreys breeding along the Atlantic coast between New York City and Boston <a href="https://theconversation.com/ospreys-recovery-from-pollution-and-shooting-is-a-global-conservation-success-story-111907" target="_blank" rel="noopener">had fallen by 90%</a>.” Bans on DDT and other highly persistent pesticides opened the door to recovery. But by the 1970s, many former osprey nesting sites had been developed. To compensate, concerned naturalists built nesting poles along shorelines. Ospreys also learned to colonize light posts, cell towers and other human-made structures. Today, “Along the shores of the Chesapeake Bay, nearly 20,000 ospreys now arrive to nest each spring – the largest concentration of breeding pairs in the world. Two-thirds of them nest on buoys and channel markers maintained by the U.S. Coast Guard, who have become de facto osprey guardians,” writes Poole. “To have robust numbers of this species back again is a reward for all who value wild animals, and a reminder of how nature can rebound if we address the key threats.” <h2>4. New concerns</h2> Pesticide application techniques have become much more targeted in the 60 years since “Silent Spring” was published. One prominent example: crop seeds coated with neonicotinoids, the world’s most widely used class of insecticides. Coating the seeds makes it possible to introduce pesticides into the environment at the point where they are needed, without spraying a drop. But a growing body of research indicates that even though coated seeds are highly targeted, much of their pesticide load washes off into nearby streams and lakes. “Studies show that neonicotinoids are <a href="https://theconversation.com/farmers-are-overusing-insecticide-coated-seeds-with-mounting-harmful-effects-on-nature-176109" target="_blank" rel="noopener">poisoning and killing aquatic invertebrates</a> that are vital food sources for fish, birds and other wildlife,” writes Penn State entomologist <a href="https://scholar.google.com/citations?user=AAdZM1UAAAAJ&hl=en" target="_blank" rel="noopener">John Tooker</a>. In multiple studies, Tooker and colleagues have found that using coated seeds reduces populations of beneficial insects that prey on crop-destroying pests like slugs. “As I see it, neonicotinoids can provide good value in controlling critical pest species, particularly in vegetable and fruit production, and managing invasive species like the spotted lanternfly. However, I believe the time has come to rein in their use as seed coatings in field crops like corn and soybeans, where they are providing little benefit and where the scale of their use is causing the most critical environmental problems,” Tooker writes. This article originally appeared on <a href="https://theconversation.com/silent-spring-60-years-on-4-essential-reads-on-pesticides-and-the-environment-192232" target="_blank" rel="noopener">The Conversation</a>. Image: Shutterstock

Books

"An essential piece in every wardrobe": Young people are shopping for luxury like never before

I recently purchased a pair of sandals. Not just any sandals, but an $850 pair of sandals. They are neatly stitched from calfskin leather, an “<a href="https://www.hermes.com/ca/en/product/izmir-sandal-H041141ZH01400/">essential piece in every wardrobe</a>,” or so I’ve been told. The absurdity of this is not lost on me. But I, like so many young people my age, want to keep up and stay in-step with the city’s sartorial styles and the fashionable people who wear them. In our visual and virtual culture, visions and dreams of fashionable people and the luxurious things they purchase are constantly up for show. Young people know this well. They are repeatedly invited to follow, and “like,” lives and lifestyles once kept hidden by the well-to-do. A look to Instagram’s Discover page or TikTok’s For You page, provides a window into “rich kids” and “<a href="https://doi.org/10.1093/ccc/tcab033">luxury fashion hauls</a>” as well as critical commentary on the season’s latest staples and the “new” versus “old” money looks they <a href="https://www.tiktok.com/@eileen_darling/video/6977003418619497734">might lend themselves to</a>. Together, content of this kind plays an important part in fostering a sense of aspiration and desire, in stoking anxiety about who we are and, what we should buy. It may come as little surprise that, following <a href="https://www.mckinsey.com/featured-insights/coronavirus-leading-through-the-crisis/charting-the-path-to-the-next-normal/fashion-industrys-profits-hemmed-in-by-the-covid-19-pandemic">a downturn in sales driven by the COVID-19 pandemic</a> and media fanfare surrounding “<a href="https://www.nytimes.com/interactive/2020/08/06/magazine/fashion-sweatpants.html">the end of fashion</a>,” luxury products like the sandals I stepped out to buy are <a href="https://news.northeastern.edu/2022/01/26/luxury-spending-surge-during-pandemic/">being sold with great speed</a>. And much or most of these sales are <a href="https://www.businessinsider.com/gucci-millennials-teens-love-designer-comeback-2018-11">driven by consumers under the age of 35</a>, with reporters and scholars documenting a new cohort of young people <a href="https://doi.org/10.1007/978-3-030-01671-5">eager to acquire luxury goods of their own</a>. Some will no doubt make their purchase online where, as sociologist and philosopher Zygmunt Bauman observed, <a href="https://doi.org/10.1177/146954050100100102">our shopping can be “broken up” into dozens of “joyful moments.”</a> Still others will take their business to brick-and-mortar stores where class-based aspirations (and anxieties) take meaningful form. My research looks at how cultural workers like stylists and visual merchandisers <a href="https://doi.org/10.1177/13675494221099578">influence our purchases</a>. <h2>A place for aspiration</h2> Retail giants in the luxury sector like Chanel, Tom Ford and Dior, invest heavily in their brick-and-mortar stores — a physical pronouncement of their brands’ prestige and authority in the fashion landscape. In the past five years, these retailers have taken significant steps to court Millennials and members of Generation Z, with routine invitations to come in and purchase everything from small leather goods and high-end trainers, to micro-bags and belts. These luxury retail environments feel “expensive” and “exclusive,” and this is the result of co-ordinated efforts on behalf of a team of cultural workers who often go without notice. Visual merchandisers, for example, position products and arrange decorative fixtures to produce a vision of beauty and glamour. Sales associates and stylists connect with clients and drive sales in store. I interviewed several cultural workers <a href="https://doi.org/10.1177/13675494221099578">to identify and explain how they do this</a>, how they leverage a series of techniques to foster aspiration, class-based desires and anxieties to command three- and four- figure purchases. They cite current designers and fashion trends, lending knowledge to clients with cash and credit to spend. Stylists also make use of carefully crafted stories related to where clients’ purchases might be worn and what these purchases say about them. Put differently, they romance their clients with visions and dreams of who they could be. All the while, the <a href="http://dx.doi.org/10.12942/lrlr-2009-3">material dimensions of place</a> give stylists and merchandisers authority and what sociologists call “capital.” Pony-hair upholstered furniture, tufted cushions and bronzed mirrors are some of the things that help them produce a sense of awe among clients who in turn, defer to their stylists and their well-furnished fashion knowledge. But they do something more too. These physical and symbolic markers of place remind purchasers that some, but not all are welcome inside. Historian Sarah Miller-Davenport has <a href="https://www.jstor.org/stable/44363357">discussed what it means to feel unwelcome</a> in these settings; to be, as she puts it, a “trespasser, a class-tourist in a rich person’s department store.” For young people, the physical and symbolic markers of these luxury retail environments bear significant weight. They communicate “a sense of one’s place” and suggest the purchaser might be made more fashionable and therefore worthwhile, if and when they purchase luxury products the likes of which we see on celebrities and social media. Of course, there are few of us who can truly afford to make these purchases and fewer still who can make them regularly, leaving many stretched thin and others, in debt to their aspirations and desire. Image credits: Getty Images This article originally appeared on <a href="https://theconversation.com/an-essential-piece-in-every-wardrobe-young-people-are-shopping-for-luxury-like-never-before-184536" target="_blank" rel="noopener">The Conversation</a>.

Beauty & Style

Sunscreen: here’s why it’s an anti-ageing skincare essential

Every month there seems to be a trendy new product to add to your skincare collection. Lately, a commonplace product that many people already use has taken the top spot, with everyone from dermatologists to influencers swearing by it as the number one way to stay looking youthful through the years: sunscreen. It’s no wonder. It’s thought that solar exposure – also known as “photoageing” – causes up to <a href="https://pubmed.ncbi.nlm.nih.gov/24101874/">80% of skin ageing</a>. So if you’re someone who’s worried about fine lines, wrinkles and uneven pigmentation, limiting the amount of solar radiation you get is one of the most important things you can do. There are thought to be a number of different triggers for photoageing. Most research has linked it to the expression of a group of proteins called matrix metalloproteinases (MMPs). These proteins are enzymes that break down elastins and collagens in the skin’s deeper layer (called the dermis). Elastins and collagens are responsible for the skin’s structure, strength and stretchiness. Expression of these MMP proteins has been linked to both <a href="https://europepmc.org/article/med/18459971">DNA damage</a> in skin cells and the <a href="https://pubmed.ncbi.nlm.nih.gov/19116368/">production</a> of <a href="https://link.springer.com/article/10.1007/BF02505041">reactive oxygen species</a>. Reactive oxygen species are highly reactive chemicals formed from oxygen that can damage other cellular components, such as DNA and proteins. Both of these factors are caused by too much sun exposure. Over time, this damage accumulates to cause characteristic signs of ageing. This may explains why one study even showed people who tended to avoid the sun had <a href="https://pubmed.ncbi.nlm.nih.gov/24101874/">significantly fewer signs of ageing</a> compared to people who enjoyed spending time in the sun. But it isn’t always possible to avoid the sun – which is where sunscreens help. These products contain ingredients (such as zinc oxide) which absorb or reflect UV radiation and dissipate it safely before it can damage our skin cells. This also reduces the cumulative dose of radiation received by the skin. Studies have shown that sunscreens can prevent many signs of photoageing by tackling the triggers, with <a href="https://pubmed.ncbi.nlm.nih.gov/16520862/">numerous studies</a> showing they can prevent the expression of MMPs. A study that compared the effects of <a href="https://pubmed.ncbi.nlm.nih.gov/7490363/">using sunscreen versus a placebo</a> on skin ageing, found that people in the placebo group had higher levels of solar elastosis (a sign of photoageing which causes a loss of elasticity) after two years. <a href="https://pubmed.ncbi.nlm.nih.gov/23732711/">An Australian study</a> compared levels of photoageing in groups assigned to daily sunscreen use versus discretionary sunscreen use. In the daily sunscreen use group, there was no detectable increase in skin ageing over the four-and-a-half year study period compared to the discretionary sunscreen group. <a href="https://pubmed.ncbi.nlm.nih.gov/27749441/">Another study</a> has also shown daily sunscreen use for a year may reverse visible signs of ageing when assessed by a dermatologist. <h2>Choosing the right product</h2> While there is plenty of evidence that sunscreens can prevent photoageing, many only block the UV (ultraviolet) range of the solar spectrum. In the case of photoageing, exposure to <a href="https://pubmed.ncbi.nlm.nih.gov/34585779/">visible radiation</a> (particularly <a href="https://www.nature.com/articles/s41598-018-30738-6">blue light</a>) and <a href="https://pubmed.ncbi.nlm.nih.gov/19675547/">infrared</a> have all been shown to contribute to photoageing. Basically, this means that sunscreens can’t protect against photoageing entirely, but can reduce it significantly. Some <a href="https://www.sciencedirect.com/science/article/pii/S1011134421002517">newer solar filters</a> used in sunscreens have been developed which can block some blue light. Other ingredients sometimes added to sunscreens (<a href="https://pubmed.ncbi.nlm.nih.gov/30071261/">such as antioxidants</a>) have also been shown to prevent the production of MMPs and reduce <a href="https://pubmed.ncbi.nlm.nih.gov/34789788/">reactive oxygen species</a> – which will likely help in the fight against photoageing beyond the UV spectrum, too. Antioxidants may also protect against factors such as <a href="https://pubmed.ncbi.nlm.nih.gov/31927691/#:%7E:text=Recent%20findings%3A%20Traffic%2Drelated%20air,effects%20on%20premature%20skin%20aging.">pollution</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/17951030/">smoking</a>, which are both linked to faster ageing. Photoageing is a cumulative process that occurs over time. Doing anything you can to <a href="https://www.britishskinfoundation.org.uk/how-to-stay-safe-in-the-sun">limit exposure</a> will slow this process – such as covering up with clothing when you go outside. But choosing the right kind of sunscreen may also help somewhat. The best product to use comes down largely to personal preference. But in general, the higher the SPF, the greater protection you’ll have against photoageing. You should also try to find a sunscreen with five-star UVA protection on the label, which will help protect against the broadest range of UV radiation. Be sure to regularly use sunscreen or SPF-containing products from spring to autumn. If you’re going to be getting a lot of sun (such as on a beach holiday) it’s best to use a higher SPF product and reapply regularly. Although some people recommend wearing sunscreen even in winter, this is unlikely to be of much benefit to people living in the UK, as UV radiation is lowest this time of year. But if you go on a skiing holiday or live somewhere with lots of snow, sunscreen will still be beneficial as snow reflects solar radiation. All the evidence suggests that by far the most effective way to prevent photoageing is with the use of sunscreens, as these prevent damage from happening in the first place. Now with more choice than ever and formulations always being improved, it’s just a matter of finding what product works best for you. But a final word of warning: slathering on sunscreen before sitting out tanning won’t be enough to protect you completely – and this goes beyond photoageing. Too much sun exposure can carry other risks – such as sunburn and skin cancer – which is something to bear in mind during the summer months. Image credits: Getty Images This article originally appeared on <a href="https://theconversation.com/sunscreen-heres-why-its-an-anti-ageing-skincare-essential-187322" target="_blank" rel="noopener">The Conversation</a>.

Beauty & Style

8 essential rules for working out in the winter

Baby, it’s cold outside It can be tough to find the motivation to do an outdoor workout once winter strikes with low temperatures, wind chill, rain and dark nights. However, don’t let the cold weather deter you from accomplishing your fitness goals – even in the winter. Read on down below and follow our expert tips to stay fit, warm and motivated this winter. Dress for the weather Workout clothes are much more than just for aesthetics – they’re designed for the type of exercise you’re doing as well as the climate and weather that you’re training in. “The most important elements to take into consideration for outdoor workouts are wind chill and precipitation,” says Kaitlyn Noble, a personal trainer. Layers will protect you on a cold, wind-free day, however, wind chills can easily penetrate thinner items of clothes, which is why wind-resistant materials are so crucial. And of course, if your clothes are wet, you’ll have no protection from the frigid temperature, so be sure to wear a water-resistant outer layer when it’s raining. Your workout wear should always be water wicking in the cold too, like with thermal leggings, since sweat-soaked clothes can freeze in really cold conditions. Active warm-ups “Imagine a rubber band… it’s flexible, bendy and pulls right back to its shape. Now imagine that same rubber band, but frozen. If you try to pull too hard before it’s thawed out, it’ll snap,” explains trainer Ashley Wilking. Your muscles are like rubber bands, you need to gradually warm them up to prevent injury. Noble suggests starting to heat up your larger muscles, like quads and hamstrings, with light stretching, jumping jacks and lunges indoors before heading outside. If you’re commuting to a class or gym, consider speed walking to get your heart rate up. Don’t skip your cool down Make sure to give your body time to cool down and stretch before you rush out of your workout class or the gym. “You don’t want to go from a heart-pumping, sweat-drenched working session, straight into the cold or a sedentary position, like sitting at a desk,” says Wilking. Stretching post-workout is crucial – but particularly after a cold-weather workout to keep your body safe from injury. Protect your head and hands While only about 10 percent of your body heat escapes from your head, as opposed to 70 percent as previously believed (just one of the many myths about the human body), wearing a hat in cold weather – especially when doing outdoor activities, like biking, running and even on your daily stroll – is still important. “Choose a hat made of a warm, breathable material that also protects your ears,” says Noble. Your hands are another body part that are likely to feel the chill, which means gloves are a must. Pro tip: Choose a pair with touchscreen fingers, so you’re not taking them off and on to change music. Hydrate You may feel like you sweat less in cold weather, but don’t be fooled, you still need to drink up. Dehydration increases your risk of injury significantly and will slow down your performance. Stay hydrated by drinking room temperature water before, during and after your workout. “Many people find that cold water is harder to drink, so by keeping your water room temperature you can hydrate more easily,” says Amanda Kloots, creator of The Rope and The Dance studios. Choose reflective gear Since winter months also mean less daylight, your workout is more likely to happen in the dark. Make yourself visible to cars, cyclists and other pedestrians by wearing reflective items, like shoes, backpacks and jackets. Don’t forget sun protection Just because it’s cold doesn’t mean you can’t get burnt. Don’t skimp on the sunscreen. Continue wearing sun protection during daylight hours, regardless of the temperature. This article originally appeared on <a href="https://www.readersdigest.co.nz/healthsmart/fitness/8-essential-rules-for-working-out-in-the-winter" target="_blank" rel="noopener">Reader’s Digest</a>. Image: Shutterstock

Caring

Genius uses for essential oils in your home

Use as a natural fragrance With all the talk about the dangers of phthalates, which are found in many commercial air fresheners and have been shown to decrease thyroid function over time, it’s nice to know that essential oils can be used as an all-natural scent booster. And you don’t even need to own a diffuser. Place sweet orange, lavender, or lime essential oil on a cotton ball and tape it to the back of a flower pot or the bottom of a chair, advises Erin Stewart, certified aromatherapist, herbalist, and founder of AromaCulture. “It will release the aroma of the essential oil into the air and leave your house smelling fresh,” she says. She also recommends placing a drop or two of essential oil into a bowl of clay diffuser beads or pebbles in the bathroom. “The clay will act as a diffuser, slowly releasing the aroma of the essential oil into the room and acting as a natural air freshener.” Disinfect your bench tops Since many essential oils have antibacterial, antiviral and antifungal properties, they are well-suited for use in simple homemade cleaning products. Plus, think of all the cash you’ll save on overpriced (and overly processed) commercial varieties. Stewart recommends adding 2 to 3 drops of lemon, lavender, sweet orange, or tea tree essential oil to some diluted liquid castile soap in a small spray bottle. “You can use this combination to wipe down your kitchen and bathroom counters and other non-porous surfaces,” she says. Clean your toilet You can even use the same essential oils as for countertop cleaners – lemon, lavender, sweet orange, or tea tree – to keep your toilet spick and span. Stewart recommends DIYing your own “toilet tabs” by stirring a couple of drops of one of these essential oils into a bowl of baking soda, spraying the mixture lightly with water and then pressing the baking soda mixture into a silicon mould (like for ice cubes or brownies). “Let it sit overnight to dry and, the next morning, remove the tabs from the mould and store them in an airtight jar,” she says. “Toss one into the toilet before you shower each day and flush when you get out of the shower to keep your toilet fresh between deep cleanings.” Swap out grocery items Instead of buying a heap of herbs that will go bad in a week, replace them with essential oils. “The rule is to use one drop of essential oil per tablespoon of herbs in your favourite recipe,” says Maat van Uitert, essential oil expert. Essential oils can also be used in desserts. “If you love chocolate mint patties, you can make a homemade version using one drop of peppermint – and, if you’re trying to lose weight and don’t like the taste of water, you can add one drop of orange essential oil to 250ml of water to make it more palatable.” You can also add 1 to 2 drops of lemon essential oil to your water bottle to give it some zing. Wash fresh fruit and veggies Just thinking about how many hands have touched the surfaces of the fruits and vegetables you buy at your local supermarket can give you a ballpark idea of the amount of germs that may be on them – and that’s not including any pesticides that may have been sprayed on them at the farm. As well as washing them with water, use essential oils. Sally Pansing Kravich, celebrity holistic nutritionist and author, recommends adding five drops of lemon essential oil to a large bowl of water to wash fruits and veggies. Protect lawns and gardens Most commercial products for pest control aren’t kid- or pet-safe and contain chemicals harmful to your local ecosystem, notes van Uitert. His advice: If insects are destroying your lawn or garden, combine 10 drops of essential oil with 250ml of water and castile soap for organic pest control. Use a spray attachment with your hose and spray the insects away. Keep flying bugs away One of the few downsides to summer weather is the influx of relentless outdoor pests. With so many dangerous chemical combinations being used in commercial insect repellents, why not make your own more affordable and less harmful spray? For a great natural alternative to chemical bug sprays with DEET in them, Ed Foy, co-founder of Clear Scents, suggests trying this recipe: In a small spray bottle, combine 60-120ml of distilled water, 45ml witch hazel or vodka, and 30 to 50 drops of your favourite essential oil. You can add more or less essential oil depending how strong you want the fragrance to be. Use the spray around your outdoor seating areas. Deter crawling bugs If ants are invading your home – or camping tent – cinnamon essential oil can help. “The cinnamon interacts with their nervous system and prevents them from communicating with other ants, forcing them to leave the area,” says van Uitert. “Even better, you won’t have to worry about your child or pet ingesting toxins.” Lemongrass is another great solution. Try diluting 10 to 20 drops of the stuff in 60-120ml of water. Shake it up and spray the area where you’re hoping to ward off bugs. One whiff of the stuff and they’ll head in another direction. Boost the scent of laundry If your detergent isn’t leaving your clothes smelling quite as fresh as you’d like, it’s not that you’re making these <a href="https://www.readersdigest.com.au/food-home-garden/home-tips/14-laundry-myths-that-are-ruining-your-clothes" target="_blank" rel="noopener">common laundry mistakes</a>. It’s that you haven’t been taking advantage of non-toxic scenting power of essential oils. Try adding essential oils to laundering or drying clothes to give them a clean, natural smell. “Whether you’re using a homemade or store-bought detergent or fabric softener, just add several drops of your favourite essential oil such as lavender, lemongrass or peppermint, and launder as usual,” says Foy. “You can also condition your clothes in the dryer by adding essential oil to any wool dryer ball.” This hypoallergenic alternative is sure to leave your clothes feeling soft and smelling great every time. Spray away sunburn You probably already know that applying lemon essential oil to your hair while you’re out in the sun can create natural blonde highlights, but you might be surprised to know that essential oils can also take the sting away from a sunburn. “If you’ve been out in the sun too long, combine one-half cup witch hazel with 3 tablespoons of pure aloe vera gel and five drops of lavender essential oil in a spray bottle,” suggests van Uitert. Shake to mix and apply to your body as needed. “The aloe vera and lavender are soothing!” Sooth pain Have a headache? Sure, you can pop an over-the-counter pain medication like aspirin or ibuprofen, but another option, and an all-natural one at that, is to treat pain with essential oils. “Combine almond oil with four drops peppermint essential oil, two drops rosemary essential oil, one drop lavender essential oil, one drop chamomile essential oil, and one drop frankincense essential oil,” suggests Peggy O’Kelly, essential oil expert. “Shake up and apply to temples, pulse points, and back of neck.” Relieve allergies Seasonal allergies can be downright debilitating. And, while there are countless store-bought medications and products that promise to provide relief, there are plenty of all-natural solutions for stopping seasonal allergies in their tracks. One is through the use of an aromatherapy inhaler (they look like a lip balm tube with a cotton ‘wick’ inside). “On the cotton wick, add four drops of cedarwood, four drops of sweet orange and seven drops of eucalyptus,” suggests Butje. “Close the inhaler up and use it as needed to calm sniffling and sneezing. It will last two months.” Clean carpets Having a clean and fresh-smelling carpet can be a lot more affordable when you DIY your own cleanser. In fact, as long as you have baking soda and some divine essential oils, you’re good to go. “Baking soda is great for removing pet and food odors, and essential oils will leave your carpet and entire room smelling brand new,” says Kravich. She recommends vacuuming first to pick up any surface dirt or hair and then combining two cups of baking soda with one of the following combinations: 10 drops orange or lemon, five drops lemongrass and five drops tea tree, or 10 drops lavender essential oil, five drops clove and five drops cinnamon. “Sprinkle the mixture over the entire area of your carpet and use a sponge or dry brush to make sure it penetrates to the carpet bottom,” she adds. “Let stand for at least two hours or more and then vacuum thoroughly.” Get grime off floors People have been cleaning their homes with water and vinegar for decades (check out these 95 household uses for vinegar), and the all-natural solution still stands the test of time. But, let’s be honest, no one really enjoys the lingering smell of vinegar. And if you use it on your floors, the scent is sure to make its way into the entire room. Instead, Priti Robyn Ross E-RYT, advanced yoga instructor and wellness advocate for dōTERRA essential oils, recommends adding five drops each of orange and lemon essential oils into a mixture of one bucket of warm water and one cup white vinegar. It kills the smell of the vinegar, and citrus essential oils add antibacterial and anti-fungal properties. Ease aching muscles There’s a good reason just about every massage therapist incorporates essential oils into his or her practice: They have incredibly powerful soothing effects when applied topically to the skin. One study found essential oils to be beneficial not only for relaxation, sleep, and pain relief, but also for a reduction of depressive symptoms in dementia patients. Foy recommends trying this soothing recipe on aching muscles: In a small bottle, combine a ½ ounce grapeseed oil and 8 to 10 drops each of lavender, peppermint, and eucalyptus oil. Shake together and rub on areas for added comfort and relaxation. Soften and grow your hair Tea tree oil, also known as melaleuca oil, has been used for centuries to promote and maintain healthy, natural looking hair, according to Foy. “The strong antifungal and antiseptic properties of this oil make it extremely effective at combating common ailments such as dandruff, itchy scalp and head lice,” he says. One study published in the Archives of Dermatology even linked essential oil use to hair growth in patients with alopecia. Foy recommends adding several drops of your favourite essential oil to your regular hair conditioner and use as normal, or massage it directly into the scalp after a bath or shower. Customise the scent of your lotion Unscented lotion and essential oils are a match made in heaven. “There are endless options available for mixing your favourite scents with any unscented lotions,” says Foy. “Most lotions have already been formulated to restore moisture to your skin, but adding in your own essential oils will only bring additional benefits.” Lavender, lemongrass and tea tree are some of the more popular oils that have been dermatologically tested and proven to help restore and maintain the natural properties of your skin. Give yourself a facial One of the easiest ways to incorporate essential oils into your skin care routine is to treat yourself to a weekly facial steam – they’re surprisingly easy to do! Stewart recommends boiling a cup or two of water and pouring it into a heat safe bowl. “Place the bowl on the table where you’re going to sit for your facial steam, and add the hot water.” Next, add one drop of a skin-nourishing essential oil like lavender or rose to the water of the bowl. Close your eyes and hold your clean, makeup-free face 30cm above the bowl for 1 to 3 minutes. “Keep your eyes closed throughout the whole steam, and if it feels too hot or uncomfortable, give yourself a little more space between you and the bowl.” Clean makeup brushes Believe it or not, beauty experts recommend washing your makeup brushes once a week But store-bought cleaners can be pricey, and if you break out easily you might be concerned about the ingredient list on manufactured varieties. Instead, make your own brush cleanser using essential oils. O’Kelly recommends combining two tablespoons witch hazel, ½ teaspoon of extra virgin olive oil, two teaspoons of castile soap, and 20 drops of tea tree essential oil, which has antifungal properties. Shake it well and then pour it into a bowl. Gently swirl your brushes around in the mixture until clean. Rinse with water, squeeze out excess liquid, and set out to try. Deodorise sports gear If you have smelly athletes running around your home, essential oils can help get rid of that icky, sweaty smell. Ross recommends adding two drops each of tea tree and lemon essential oils in one quart of warm water along with four tablespoons of baking soda. Mix it together and use to clean everything from jerseys to cleats, sports accessories and running shoes. Remove shower curtain scum That dark, filmy, bacteria that builds up when water interacts with soap, dirt and other substances during your shower is undoubtedly disgusting – not to mention that mould and mildew can literally make you sick. Rather than apply harsh, commercial products that contain a laundry list of dangerous chemicals, try this solution that Ross recommends. “Fill a 475ml spray bottle with warm water and add in four drops eucalyptus oil and four drops tea tree oil. Spray onto your shower for natural mould-killing action!” Freshen your garbage bin Even if you’re careful not to let any waste touch the rim of your garbage bom, it’s inevitable that the bag will start to smell. Instead of spraying store-bought freshener, Ross recommends a combination of purifying and odour-eliminating essential oils. “Add several drops of wild orange, lemon and tea tree essential oils to a cotton ball,” she says. “You’ll be amazed at how well it detoxifies your whole bin!” Ease digestive discomfort Before you reach for that over-the-counter digestive remedy, try this all-natural, essential oil-infused solution. “Peppermint and ginger make an excellent digestive blend, so apply the oils all over your body, from your stomach to your feet,” suggests Ross. Studies have found both peppermint and ginger to be useful in soothing an upset stomach and aiding digestion, particularly in relieving irritable bowel syndrome. Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.co.nz/food-home-garden/home-tips/genius-uses-for-essential-oils-in-your-home?pages=1" target="_blank" rel="noopener">Reader's Digest</a>.

Home & Garden

The ocean is essential to tackling climate change. So why has it been neglected in global climate talks?

Climate change is commonly discussed as though it’s a uniquely atmospheric phenomena. But the crisis is deeply entwined with the ocean, and this has largely been neglected in international climate talks. The latest international climate negotiations made some progress by, for the first time, <a href="https://www.becausetheocean.org/the-ocean-anchored-in-glasgow-climate-pact/">anchoring oceans</a> permanently into the multilateral climate change regime. But the <a href="https://unfccc.int/process-and-meetings/conferences/glasgow-climate-change-conference-october-november-2021/outcomes-of-the-glasgow-climate-change-conference">Glasgow Climate Pact</a> is still leagues from where it needs to be to adequately reflect the importance of oceans to our climate system. Most countries have targets for land-based emissions – but there are no such targets for oceans. Yet the ocean plays a vital role in helping balance the conditions humans and most other species need to survive, while also offering a substantial part of the solution to stop the planet warming over the crucial limit of 1.5℃ this century. So how can oceans help us tackle the climate crisis? And what progress has been made in international negotiations? <h2>The ocean’s incredible potential</h2> Since industrialisation, the ocean has absorbed <a href="https://www.ipcc.ch/assessment-report/ar5/">93% of human-generated heat</a> and <a href="https://www.science.org/doi/10.1126/science.aau5153">one-third of anthropogenic carbon dioxide</a> (CO₂). The consequences of this are profound, including the thermal expansion of water (the key cause of sea level rise), ocean acidification, <a href="https://www.iucn.org/theme/marine-and-polar/our-work/climate-change-and-oceans/ocean-deoxygenation">deoxygenation</a> (oxygen loss), and forcing marine life to redistribute to other places. Alarmingly, this may one day lead the ocean to reverse its role as a carbon sink and release CO₂ <a href="https://unesdoc.unesco.org/ark:/48223/pf0000376708">back into the atmosphere</a>, as its absorption ability declines. Equally important is ocean-based climate mitigation, which could provide <a href="https://www.wri.org/insights/turning-tide-ocean-based-solutions-could-close-emission-gap-21">more than 20% of the emissions reductions</a> needed for the 1.5℃ goal. <a href="https://images.theconversation.com/files/432511/original/file-20211117-25-34h4c8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/432511/original/file-20211117-25-34h4c8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="Cargo ships" /></a> The shipping industry is responsible for about 3% of global emissions. Andy Li/Unsplash, <a href="http://creativecommons.org/licenses/by/4.0/" class="license">CC BY</a> Crucially, we must see changes to maritime industries. The shipping industry alone has a similar carbon footprint to Germany – if shipping were a country it would be the world’s sixth-largest emitter. Although high on the <a href="https://theconversation.com/the-shipping-sector-is-finally-on-board-in-the-fight-against-climate-change-95212">International Maritime Organisation’s agenda</a>, the <a href="https://theconversation.com/to-reach-net-zero-we-must-decarbonise-shipping-but-two-big-problems-are-getting-in-the-way-170464">decarbonisation of shipping</a> still lacks <a href="https://www.maritime-executive.com/article/let-s-be-honest-un-secretary-general-slams-imo-s-progress-on-co2">adequate targets or processes</a>. Oceans can also provide climate-safe, sustainable food choices. Current food systems, such as emissions-intensive agriculture, fishing, and processed foods are responsible for <a href="https://www.nature.com/articles/s43016-021-00225-9">one-third of global emissions</a>. Considerable environmental (and health) benefits can be gained by shifting our diets to sustainable “<a href="https://theconversation.com/how-fish-can-still-be-part-of-a-more-sustainable-food-future-167944">blue foods</a>”. These include seafoods sourced from fisheries with sustainable management practices, such as avoiding overfishing and reducing carbon emissions. Markets and technologies should also be geared towards the large-scale production and consumption of aquatic plants such as seagrasses. There’s also a wealth of opportunity in “blue carbon” – capturing CO₂ in the atmosphere by conserving and restoring marine ecosystems such as mangroves, seagrasses and salt marshes. However, the success of nature-based solutions depends on a healthy ocean ecosystem. For example, there are emerging concerns around the impact of <a href="https://theconversation.com/oil-companies-are-ploughing-money-into-fossil-fuelled-plastics-production-at-a-record-rate-new-research-169690">plastic pollution</a> on plankton’s ability to absorb CO₂. <a href="https://images.theconversation.com/files/432512/original/file-20211117-21-1lqaa5q.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/432512/original/file-20211117-21-1lqaa5q.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /></a> Conserving mangroves is an important way to sequester carbon from the atmosphere. Shutterstock But perhaps the greatest impact would come from adopting offshore renewable energy. This has the potential to offer <a href="https://www.oceanpanel.org/climate">one-tenth of the emissions reductions we need to reach the 1.5℃ goal</a>. The International Energy Agency has estimated offshore wind could <a href="https://www.iea.org/reports/offshore-wind-outlook-2019">power the world 18 times over its current consumption rate</a>. <h2>Climate talks are making slow progress</h2> For more than a decade, the inclusion of oceans in climate talks has been piecemeal and inconsistent. Where they have been part of negotiations, including at COP26, talk has focused on the potential for coastal areas to adapt to climate change impacts such as sea-level rise, as first raised in international fora <a href="http://www.islandvulnerability.org/slr1989/declaration.pdf">in 1989</a> by small island states. The final COP26 agreement, known as the <a href="https://unfccc.int/process-and-meetings/conferences/glasgow-climate-change-conference-october-november-2021/outcomes-of-the-glasgow-climate-change-conference">Glasgow Climate Pact</a>, made slight progress. The pact recognised the importance of ensuring the <a href="https://unfccc.int/sites/default/files/resource/cma3_auv_2_cover%20decision.pdf">ocean ecosystem’s integrity</a>. It established the “the Ocean and Climate Change Dialogue” as an annual process to strengthen ocean-based action. And <a href="https://unfccc.int/sites/default/files/resource/cop26_auv_2f_cover_decision.pdf">it invited</a> UNFCCC bodies to consider how to “integrate and strengthen ocean-based action into existing mandates and workplans” and report back. While these are positive measures, at this stage they don’t require action by parties. Therefore, they’re only a theoretical inclusion, not action-oriented. We still lack national targets and clear, mandatory international requirements for countries to consider sinks, sources and activities beyond the shoreline in their climate planning and reporting. Where COP26 did progress was its focus on whether ocean impacts and mitigation will finally be brought into the mainstream climate agenda. For the first time in five years, a new <a href="https://www.becausetheocean.org/wp-content/uploads/2021/11/Final-Draft-BtO3_31_Oct_2021.pdf">“Because the Ocean” declaration</a> was released, which calls for the systematic inclusion of the oceans in the UNFCCC and Paris Agreement process. <h2>What do we do now?</h2> What’s now needed is a list of mandated requirements that ensure countries report on and take responsibility for climate impacts within their maritime territories. But as COP26 president Alok Sharma said of the summit as a whole, it was a “fragile win”. We still lack any reference to consistency with existing mechanisms, such as the <a href="https://www.un.org/depts/los/index.htm">law of the sea convention</a> or how funding will be allocated specifically to oceans. As such, the actual impact of COP26 on the inclusion of oceans in climate action remains uncertain. It will depend on how the UNFCCC bodies respond to these directives, and their success in extending obligations to state parties. Responding to the climate crisis means we need to stop pretending the ocean and atmosphere are separate. We must start including ocean action as a routine part of climate action. <a href="https://theconversation.com/profiles/dr-sali-bache-1286674">Dr Sali Bache</a>, Strategic Advisor in International Policy and Oceans , <a href="https://theconversation.com/institutions/climateworks-australia-984">ClimateWorks Australia</a> This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/the-ocean-is-essential-to-tackling-climate-change-so-why-has-it-been-neglected-in-global-climate-talks-171309">original article</a>. Image: Silas Baisch/Unsplash

Domestic Travel

A successful COP26 is essential for Earth’s future. Here’s what needs to go right

A week from Monday, a crucial round of United Nations climate change negotiations will begin in Glasgow and the stakes could not be higher. By the end, we’ll know how far nations are willing to go to address humanity’s biggest challenge. So is COP26 on track for success? There are reasons to be hopeful. More than 100 countries, including China, the United States and United Kingdom, have already pledged to reach net-zero emissions. Globally, renewable energy is <a href="https://www.npr.org/2021/05/11/995849954/renewable-energy-capacity-jumped-45-worldwide-in-2020-iea-sees-new-normal">booming</a>, <a href="https://theconversation.com/asias-energy-pivot-is-a-warning-to-australia-clinging-to-coal-is-bad-for-the-economy-169541">the tide is turning</a> against fossil fuels, and the <a href="https://www.climatecouncil.org.au/resources/markets-moving-economic-costs-australias-climate-inaction/">economic costs</a> of not acting on climate change are becoming ever more obvious. But if history has taught us anything, no country at the summit will agree to do more on climate change than it believes it can do at home. In other words, domestic politics is what drives international negotiations. <h2>What will happen in Glasgow?</h2> The first COP, or Conference of Parties, was held in Berlin in 1995. About a quarter of a century later, it will meet for the 26th time. COP26 will determine the direction of key aspects of the fight against global warming. Chief <a href="https://theconversation.com/what-is-cop26-heres-how-global-climate-negotiations-work-and-whats-expected-from-the-glasgow-summit-169434">among them</a> is how well nations have implemented their commitments under the Paris Agreement to limit global warming to well below 2℃, and the extent to which they will increase that ambition. Other issues on the agenda include climate finance to developing nations, adaptation to climate change and carbon trading rules. Starting on October 31, hundreds of government delegates will attend for two weeks of complex and intense negotiations over the specific text of the agreement. Typically, what delegates can’t sort out is left to political leaders, who negotiate the thorniest issues. Historically, final agreement occurs in the wee hours of the final session. Outside the convention centre is the unofficial COP, which is more like a world climate expo. Thousands of representatives from business, civil society and elsewhere — from bankers and billionaires, to students and survivalists – gather for panel discussions, exhibitions and protests. <h2>Progress is slow</h2> Global climate talks involve people from all around the globe with different interests, preferences, and mandates (what negotiators sometimes call “red lines”). As you can imagine, progress can be slow. Almost 200 nations are signed up to the Paris Agreement, and agreement is by consensus. That means just one country can hold up progress for hours or even days. Cynics – more often than not, those wanting to <a href="https://theconversation.com/fossil-fuel-misinformation-may-sideline-one-of-the-most-important-climate-change-reports-ever-released-165887">delay climate action</a> – claim the whole process is nothing more than a talk shop. It’s true, talk is slow. But it’s also much better than coercion, and without the negotiations countries would face much less pressure to act. It’s also true that over the last 25 years, these negotiations have redefined how the world thinks and acts on climate change. After all, it was the COP in Paris that tasked the Intergovernmental Panel on Climate Change to provide a <a href="https://www.ipcc.ch/sr15/chapter/spm/">special report</a> on the impacts of global warming of 1.5℃ above pre-industrial levels. Its findings reverberated around the world. <a href="https://theconversation.com/new-un-report-outlines-urgent-transformational-change-needed-to-hold-global-warming-to-1-5-c-103237">It found</a> if we’re to limit warming to 1.5℃, we must reduce carbon dioxide emissions by 45% by 2030, reaching near-zero by around 2050. But since the Paris Agreement was struck, global emissions have continued to rise, even with the impacts of COVID-19. COP26 is a major test of whether the world can turn this around and avert runaway global warming. <a href="https://images.theconversation.com/files/427720/original/file-20211021-15-1xxiq11.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/427720/original/file-20211021-15-1xxiq11.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /></a> <h2>Will Glasgow deliver?</h2> For the Glasgow summit to be deemed a success, a few things need to go right. First of all, countries need to commit not simply to net-zero targets by 2050, but stronger targets for 2030. <a href="https://www.nature.com/articles/d41586-018-06876-2">Without them</a>, there’s zero chance the world will hold the rise in global temperatures to 2℃. Major emitters will also need to support developing countries with the finance and technologies to enable them to transition to clean energy and adapt to climate change impacts, including severe flooding and prolonged droughts. Other issues, such as rules around international carbon markets, will also be on the agenda, but even the most robust carbon markets are <a href="https://www.pnas.org/content/117/16/8664">unlikely</a> to deliver emissions cuts at the speed scientists warn is necessary to avert disaster. There are signs of hope. The US has been, historically, the most important player in the international negotiations, and President Joe Biden has outlined <a href="https://theconversation.com/biden-says-the-us-will-rejoin-the-paris-climate-agreement-in-77-days-then-australia-will-really-feel-the-heat-149533">the most ambition climate plans</a> in the nation’s history ahead of the Glasgow summit. The US, together with the UK, the European Union and a host of smaller countries, <a href="https://theconversation.com/glasgow-showdown-pacific-islands-demand-global-leaders-bring-action-not-excuses-to-un-summit-169649">including those in the Pacific</a>, comprise a strong and influential coalition of countries gunning to limit warming to 1.5℃. So what stands in their way? Well, what countries are willing to commit to in Glasgow is not so much a function of what happens in Glasgow, but of <a href="https://www.e-elgar.com/shop/gbp/the-politics-of-climate-change-negotiations-9781783472109.html">domestic politics</a> in their capitals. This is why Democrats in Washington are feverishly working to ensure <a href="https://www.washingtonpost.com/climate-environment/2021/10/19/climate-reconciliation-biden-white-house/">Biden’s massive budget bill</a>, which includes measures such as a clean electricity program, makes its way through Congress. The bill is vital to the president’s commitment to halve emissions by 2030. It’s also why astute observers have been fixated on well-known climate laggards heavily reliant on fossil fuels, such Brazil, Russia, and Australia, to see whether any domestic political developments might lead these nations to commit to more ambitious targets by 2030. And it’s why lobbyists for industries that stand to lose from climate change – namely oil, gas and coal – know to kill off climate action in Glasgow, they need to kill off climate action at home. International negotiations are often referred to as a <a href="https://www.jstor.org/stable/2706785">two-level game</a>. Changes at the domestic level can enable new and, hopefully, ambitious realignments at the international level. Will these realignments occur? We don’t have long to find out, but at the domestic level in many nations, there has never been a worse time to advocate for fossil fuels – and this should give us all hope that action on climate change is more likely than ever. <a href="https://theconversation.com/profiles/christian-downie-762">Christian Downie</a>, Associate Professor, <a href="https://theconversation.com/institutions/australian-national-university-877">Australian National University</a> This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/a-successful-cop26-is-essential-for-earths-future-heres-what-needs-to-go-right-169542">original article</a>. Image: AP Photo/David Cliff

International Travel

The essential guide to a deeper and better sleep

You’re trying to get a good night’s sleep. You pour your last cup of coffee for the day approximately five minutes after you get up in the morning, and your bedtime routine is so calming, it could put a wired four year old into a coma. You banish worries by writing them down in a special notebook you keep by the bed, right next to your warm milk and drug-free, homeopathic, fragrance-based sleep aids. So why do you still find yourself staring at the ceiling? It’s time to listen to what some unexpected experts have to say. Their jobs don’t necessarily include long hours in a laboratory studying sleep problems, but what they know about a multitude of other irritants – stomach ills and back pain and windows in need of shades – just might put you out for the night. Learn to share “If you like a firmer mattress and [your partner] likes a softer one, you don’t have to compromise. Get two singles, push them together, and use king sheets. Or you can buy a strap that attaches the mattresses to each other.” Alan Hedge, professor of ergonomics “One of the biggest disrupters of sleep is the pulling and tugging of sheets and blankets. I tell couples that each person should have a sheet and blanket. If you pull a big comforter or duvet over the top when you make the bed, you really can’t tell. Couples call me after I suggest that and say, ‘Wow – you changed our marriage.’” Chiropractor and sleep expert Robert Oexman Go to bed angry “The classic line is that you shouldn’t go to bed angry, but that’s sometimes impossible. If you’re lying in the same bed but mentally throwing darts at each other, go to sleep on the couch.” Psychotherapist Jeffrey Sumber Nod off with the right scent “My research has found that any new smell, even one associated with relaxation, such as lavender, can make you feel more alert and vigilant. You’re better off with a scent that makes you feel safe and comfortable. There really is something to cuddling up with your spouse’s undershirt.” Pamela Dalton, odour-perception expert and sensory psychologist Be smart about allergies “Pillows and bed coverings advertised as ‘hypoallergenic’ aren’t necessarily worth buying. That just means a product is made out of a substance you can’t be allergic to, not that it prevents allergies. Instead, get dustmite-proof covers for your pillow, mattress, and box spring.” Allergist Dr Jacqueline Eghari-Sabet Heat up to keep your cool “A hot bath will increase your skin temperature, which eventually decreases your core body temperature. Do the same thing for yourself that you’d do for a young child – make sure you take a bath a half hour or so before bed time.” Robert Oexman Tamp down hot flashes “If you wake up with hot flashes, of course you should keep the room cool and wear layered sleep clothing. But also keep a glass of ice water by the bed; sipping it will help lower your body temperature so you can get back to sleep.” Dr Becky Wang-Cheng, coeditor of Menopause Reduce use of technology “The cooler white and blue light emitted by a computer monitor stimulates brain activity and makes it difficult for your brain to wind down. Download the software at stereopsis.com/flux. It gradually dims your screen at sundown, shifting your monitor’s colours to warmer red hues.” Time-management coach Colin Grey “Watching TV at night may seem relaxing, but it beams light into your eyes, which is an ‘alert’ signal for the brain. Read a book before bed instead.” Psychiatrist Dr Tara Brass Avoid ‘anti-sleeping’ pills containing caffeine “A lot of people take bedtime pain relievers that contain caffeine and don’t even realise it. Check the label: caffeine is always listed as an active ingredient.” Jan Engle, professor of pharmacy “An oral decongestant might help you breathe better, but it can increase your heart rate, which makes it hard to sleep. A nasal decongestant can rev you up too. At night, try a saline spray or wash instead.” Pharmacist Eric Alvarez This article first appeared in <a href="https://www.readersdigest.com.au/news-articles/the-essential-guide-to-a-deeper-sleep">Reader’s Digest.</a> For more of what you love from the world’s best-loved magazine,, <a href="http://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRN93V">here’s our best subscription offer.</a>

Caring

What you must check for in every hotel room

Don’t commit to a stay until you’ve scoured the room for these conveniences and health risks. Hotel room essentials Don’t let your trip be ruined by a dodgy hotel room. Before you commit to a stay, be sure to check for these elements. How is the location? As the saying goes: location, location, location. Before you even think about booking, pick your ideal location, says Peggy Goldman, president and founder of Friendly Planet Travel. “Especially if you’re [travelling] for the purpose of sightseeing, it’s really important to be in a place that’s very accessible,” she says. First, look at a map to find all the attractions you plan to visit and find a spot that’s central to those. If the sights are spread all over town, don’t stress – as long as your room is near public transportation, you’ll be able to get everywhere quickly. Settle on a cheaper, less central hotel, and you’ll likely end up spending more money (and time) on Ubers. Does it feel safe? When it comes to location, safety is even more important than convenience. “One of the big pleasures of travel is to walk around and really experience the area,” says Goldman. That’s not so easy if your hotel room is in a sketchy area. Online sources like TripAdvisor can clue you in to what the area is like, says Goldman. If you pull into the hotel and just don’t feel comfortable, you’re better off cancelling your reservation than risking your safety. What does the caulking look like? Whenever Goldman arrives in a hotel room, she beelines to the shower to inspect the caulking. “It tells you something about how the hotel is maintained, how important cleanliness is,” she says. Mould in the bathroom is a red flag – especially if you’re allergic. Are there toiletries? Most hotels offer free toiletries like shampoo and soap, but it’s worth double checking when you arrive. “The one missing amenity is often hair conditioner,” says Elizabeth Avery, founder of Solo Trekker 4 U. If housekeeping forgot to drop off toiletries, or the hotel doesn’t include conditioner or other basics, you’ll want to know before you’re in your towel. Do you have uninvited guests? “The best hotels in the world can sometimes be plagued by bed bugs,” says Goldman. If a guest unknowingly brought bed bugs into the room, the hotel won’t know to fix the problem unless another traveller tips them off – so it’s up to you to hunt them down. Bed bugs love cosy spaces, so Goldman recommends scraping the bottom corner of the mattress with a business card to make sure pests aren’t hiding. Did the hotel provide water? “When you’re travelling the world, no matter where you go, no matter what they tell you about the tap water, it’s important that you use bottled water,” says Goldman, “especially for brushing your teeth and without question for drinking.” Hotels get bonus points if they supply a free bottle every day during your stay. If there isn’t one waiting for you, buy one from a vending machine or nearby shop right away. If you’re worried about the impact of plastic bottles on the environment, consider alternative methods of purifying water, such as boiling or using a purifying straw or filter jug. What’s the coffee like? Even if the hotel website promised free coffee in your room, you’ll want to see what that really looks like. “Coffee available in guest rooms may be instant or have only powdered creamers,” says Avery. She recommends packing coffee bags (which brew like tea and tend to be better quality than the powdered stuff), along with hot chocolate packets for a DIY mocha. Your fellow travellers will thank you for starting the day sufficiently caffeinated instead of hunting down the nearest café. How does the bed feel? Don’t be shy if you lie down in bed and notice a saggy mattress, torn sheets, or lumpy pillows. The front desk can usually find you a replacement or move you to a different room. “Anything you ask with a ‘please’ and ‘thank you’ and a smile, usually the people that are working in service with hotels will be happy to accommodate,” says Goldman. Do you know how everything works? “A key missing item? Instructions on how things work,” says Avery. Figuring out how to flip through TV channels or set the alarm can be surprisingly confusing, so ask the hotel staff for help if you’re having trouble. Is there an onsite shop? No matter how prepared you thought you were, there’s a decent chance you forgot something while you were packing. Just in case, check to make sure the hotel can provide what you need, whether it’s free travel-sized toothpaste or aspirin from the lobby’s mini store. “It’s good if the hotel has a small shop inside it so you don’t need to go hunting around a strange city for basics,” says Goldman. Can you use a printer? A business centre might be the last thing on your mind when you’re on holiday, but it’s a good idea to check for a place to print, says Avery. The last thing you want is to be rushing to check out, only to realise your phone won’t load your departure boarding pass. In foreign countries where you don’t have mobile phone data, you might also want to print out tickets for attractions. Is the room carpeted? Setting your bare feet on a soft carpet when you get out of bed might seem appealing, but Goldman prefers bare floors. Carpets are vacuumed but rarely shampooed, while hardwood and tile are cleaned well every day. “You can’t imagine the kinds of things that you find embedded in the carpet at a hotel – even great hotels,” Goldman says. “If you have the choice, go for bare floors. Which surfaces need to be wiped? Even thorough housekeepers won’t be disinfecting closet handles or remote controls between every single guest, which is why Goldman recommends stashing a small pack of wipes in your luggage. After you check in, wipe down the spots that hundreds of grubby fingers might have touched before you arrived. “It sounds extreme, but if you’re going away for ten days and you get sick, it really messes up your vacation time,” says Goldman. Written by Marissa Laliberte. This article first appeared in <a href="https://www.readersdigest.com.au/flightstravel-hints-tips/the-first-13-things-you-should-check-for-in-a-hotel-room?slide=all">Reader’s Digest.</a> For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRN93V">here’s our best subscription offer.</a> <img style="width: 100px !important; height: 100px !important;" src="https://oversixtydev.blob.core.windows.net/media/7820640/1.png" alt="" data-udi="umb://media/f30947086c8e47b89cb076eb5bb9b3e2" />

Retirement Life

The Amazon is burning: 4 essential reads on Brazil’s vanishing rainforest

Nearly <a href="https://www.nytimes.com/2019/08/21/world/americas/amazon-rainforest.html">40,000 fires</a> are incinerating Brazil’s Amazon rainforest, the latest outbreak in an overactive fire season that has charred 1,330 square miles of the rainforest this year. Don’t blame dry weather for the swift destruction of the world’s largest tropical forest, say environmentalists. These Amazonian wildfires are a <a href="https://www.cnn.com/2019/08/22/americas/amazon-fires-humans-intl-hnk-trnd/index.html">human-made disaster</a>, set by loggers and cattle ranchers who use a “slash and burn” method to clear land. Feeding off very dry conditions, some of those fires have spread out of control. Brazil has long struggled to preserve the Amazon, sometimes called the “lungs of the world” because it <a href="https://www.sciencealert.com/the-amazon-is-burning-at-a-record-rate-and-parts-were-intentionally-set-alight">produces 20% of the world’s oxygen</a>. Despite the increasingly strict environmental protections of recent decades, about a quarter of this massive rainforest is already gone – an area the size of Texas. While climate change <a href="https://climate.nasa.gov/news/2780/nasa-finds-amazon-drought-leaves-long-legacy-of-damage/">endangers the Amazon</a>, bringing hotter weather and longer droughts, <a href="https://www.thedialogue.org/analysis/nearing-the-tipping-point-drivers-of-deforestation-in-the-amazon-region/">development may be the greatest threat</a> facing the rainforest. Here, environmental researchers explain how farming, big infrastructure projects and roads drive the deforestation that’s slowly killing the Amazon. 1. Farming in the jungle “Deforestation is largely due to <a href="https://theconversation.com/strict-amazon-protections-made-brazilian-farmers-more-productive-new-research-shows-105789">land clearing for agricultural purposes</a>, particularly cattle ranching but also soybean production,” writes Rachel Garrett, a professor at Boston University who studies land use in Brazil. Since farmers need “a massive amount of land for grazing,” Garrett says, they are driven to “continuously clear forest – illegally – to expand pastureland.” Twelve percent of what was once Amazonian forest – about 93 million acres – is now farmland. Deforestation in the Amazon has spiked since the election last year of the far-right President Jair Bolsonaro. Arguing that federal conservation zones and hefty fines for cutting down trees hinder economic growth, Bolsonaro has slashed Brazil’s strict environmental regulations. There’s no evidence to support Bolsonaro’s view, Garrett says. “Food production in the Amazon has substantially increased since 2004,” Garrett says. The increased production has been pushed by federal policies meant to discourage land clearing, such as hefty fines for deforestation and low-interest loans for investing in sustainable agricultural practices. Farmers are now planting and harvesting two crops – mostly soybean and corn – each year, rather than just one. Brazilian environmental regulations helped Amazonian ranchers, too. Garrett’s research found that improved pasture management in line with stricter federal land use policies led the number of cattle slaughtered annually per acre to double. “Farmers are producing more meat – and therefore earning more money – with their land,” she writes. 2. Infrastructure development and deforestation President Bolsonaro is also pushing forward an ambitious infrastructure development plan that would turn the Amazon’s many waterways into electricity generators. The Brazilian government has long wanted to build a series of big new hydroelectric dams, including on the Tapajós River, the Amazon’s only remaining undammed river. But the indigenous Munduruku people, who live near around the Tapajós River, have stridently opposed this idea. “The Munduruku have until now successfully slowed down and seemingly halted many efforts to profit off the Tapajós,” <a href="https://theconversation.com/amazon-deforestation-already-rising-may-spike-under-bolsonaro-109940">writes Robert T. Walker</a>, a University of Florida professor who has conducted environmental research in the Amazon for 25 years. But Bolsonaro’s government is less likely than his predecessors to respect indigenous rights. One of his first moves in office was to transfer responsibilities for demarcating indigenous lands from the Brazilian Ministry of Justice to the decidedly pro-development Ministry of Agriculture. And, Walker notes, Bolsonaro’s Amazon development plans are part of a broader South American project, conceived in 2000, to build continental infrastructure that provides electricity for industrialization and facilitates trade across the region. For the Brazilian Amazon, that means not just new dams but also “webs of waterways, rail lines, ports and roads” that will get products like soybeans, corn and beef to market, according to Walker. “This plan is far more ambitious than earlier infrastructure projects” that damaged the Amazon, Walker writes. If Bolsonaro’s plan moves forward, he estimates that fully 40% of the Amazon could be deforested. 3. Road-choked streams Roads, most of them dirt, already criss-cross the Amazon. That came as a surprise to Cecilia Gontijo Leal, a Brazilian researcher who studies tropical fish habitats. “I imagined that my field work would be all boat rides on immense rivers and long jungle hikes,” <a href="https://theconversation.com/amazonian-dirt-roads-are-choking-brazils-tropical-streams-89226">she writes</a>. “In fact, all my research team needed was a car.” Traveling on rutted mud roads to take water samples from streams across Brazil’s Pará state, Leal realized that the informal “bridges” of this locally built transportation network must be impacting Amazonian waterways. So she decided to study that, too. “We found that makeshift road crossings cause both shore erosion and silt buildup in streams. This worsens water quality, hurting the fish that thrive in this delicately balanced habitat,” she writes. The ill-designed road crossings – which feature perched culverts that disrupt water flow – also act as barriers to movement, preventing fish from finding places to feed, breed and take shelter. 4. Rewilding tropical forests The fires now consuming vast swaths of the Amazon are the latest repercussion of development in the Amazon. Set by farmers likely emboldened by their president’s anti-conservation stance, the blazes emit so much smoke that on Aug. 20 it blotted out the midday sun in the city of São Paulo, 1,700 miles away. The fires are still multiplying, and peak dry season is still a month away Apocalyptic as this sounds, science suggests it’s not too late to save the Amazon. Tropical forests destroyed by fire, logging, land-clearing and roads <a href="https://theconversation.com/high-value-opportunities-exist-to-restore-tropical-rainforests-around-the-world-heres-how-we-mapped-them-119508">can be replanted</a>, say ecologists Robin Chazdon and Pedro Brancalion. Using satellite imagery and the latest peer-reviewed research on biodiversity, climate change and water security, Chazdon and Brancalion identified 385,000 square miles of “restoration hotspots” – areas where restoring tropical forests would be most beneficial, least costly and lowest risk. “Although these second-growth forests will never perfectly replace the older forests that have been lost,” Chazon writes, “planting carefully selected trees and assisting natural recovery processes can restore many of their former properties and functions.” The five countries with the most tropical restoration potential are Brazil, Indonesia, India, Madagascar and Colombia. Written by Catesby Holmes. Republished with permission of <a href="https://theconversation.com/the-amazon-is-burning-4-essential-reads-on-brazils-vanishing-rainforest-122288">The Conversation. </a>

Travel Tips

The essential guide to a deeper sleep

<div id="page1" class="slide-show"> <div id="test" class="slide"> <div class="slide-title">Doing everything right and still not sleeping?</div> <div class="slide-description"> You’re trying to get a good night’s sleep. You pour your last cup of coffee for the day approximately five minutes after you get up in the morning, and your bedtime routine is so calming, it could put a wired four year old into a coma. You banish worries by writing them down in a special notebook you keep by the bed, right next to your warm milk and drug-free, homeopathic, fragrance-based sleep aids. So why do you still find yourself staring at the ceiling? It’s time to listen to what some unexpected experts have to say. Their jobs don’t necessarily include long hours in a laboratory studying sleep problems, but what they know about a multitude of other irritants – stomach ills and back pain and windows in need of shades – just might put you out for the night. </div> </div> </div> <div id="page2" class="slide-show"> <div id="test" class="slide"> <div class="slide-title">Rethink your mattress</div> <div class="slide-title"></div> <div class="slide-title">“You don’t need a really expensive mattress or one with a lot of space-age bells and whistles. There’s really only one good study on mattresses, and it confirmed the Goldilocks theory: most people prefer a mattress that’s not too hard and not too soft. So look for something medium firm.”</div> <div class="slide-description"> Orthopaedic surgeon Dr Andrew Hecht “If you can, try the type of mattress you’re considering in a hotel or at a friend’s house. Some stores may even let you sleep on it for a night. Some mattress companies will also give you a full refund if you don’t like it after a month.” Maxwell Gillingham-Ryan, cofounder of the Apartment Therapy website </div> </div> </div> <div id="page3" class="slide-show"> <div id="test" class="slide"> <div class="slide-title">Stick to one pillow</div> <div class="slide-description"> “I’m not a fan of sleeping with two pillows if you’re a back sleeper because it makes your upper back curve and strains the neck and back. If you need to sleep up high for medical reasons, get a wedge and put your pillow on it.” Chiropractor Dr Karen Erickson<a rel="noopener" href="https://www.readersdigest.com.au/healthsmart/25-things-you-need-know-about-sleep-right-now" target="_blank"></a> <div class="at-below-post addthis_tool" data-url="https://www.readersdigest.com.au/healthsmart/conditions/sleep/the-essential-guide-to-a-deeper-sleep">Don’t harp on your number</div> </div> </div> </div> <div id="page4" class="slide-show"> <div id="test" class="slide"> <div class="slide-description"> “We expect to sleep for eight solid hours, but that’s actually not normal compared with global populations and our own evolutionary history. People naturally wake up two or three times a night. It’s worrying about it that’s the problem.” Anthropologist Carol Worthman </div> </div> </div> <div data-fuse="21833175500">Avoid tummy trouble</div> <div id="page5" class="slide-show"> <div id="test" class="slide"> <div class="slide-image"></div> <div class="slide-image">“If you’re not sleeping well, you may have acid reflux, even if you don’t feel heartburn. Try elevating your head by putting blocks under the top of the bed and sleeping on your left side. Or you can take a dose of Gaviscon [an over-the-counter remedy that creates a protective barrier against stomach acid].”</div> <div class="slide-description"> Gastroenterologist Dr Patricia Raymond <div class="at-below-post addthis_tool" data-url="https://www.readersdigest.com.au/healthsmart/conditions/sleep/the-essential-guide-to-a-deeper-sleep">Take a slumber-triggering supplement</div> </div> </div> </div> <div id="page6" class="slide-show"> <div id="test" class="slide"> <div class="slide-description"> “Low magnesium is associated with irritability and jumpiness. It’s also known to cause chronic inflammatory stress, and insomniacs often have chronic inflammatory stress. So it’s possible that taking a magnesium supplement – 100 to 200 milligrams a day – will help with sleep.” Specialist research nutritionist Dr Forrest Nielsen<a rel="noopener" href="https://www.readersdigest.com.au/healthsmart/conditions/sleep/16-bedtime-snacks-will-help-you-sleep-better" target="_blank"></a> </div> </div> </div> <div id="page7" class="slide-show"> <div id="test" class="slide"> <div class="slide-title">Make sleeping pets lie</div> <div class="slide-description"> “You may not need a white noise machine, but your dog might. A lot of dogs are very sensitive to noises outside, such as other dogs barking or neighbours coming home late. A white noise machine or fan will drown out the noises that are keeping your pet up, which will keep your pet from waking you.” Pet-training consultant Tracey Schowalter “Dogs sleep when they’re bored. If you keep them awake during the day, they’re more likely to sleep at night.” Dog handler Kathy Diamond Davis<a rel="noopener" href="https://www.readersdigest.com.au/home-tips/8-reasons-you-should-never-let-your-cat-sleep-your-bed" target="_blank"></a> <div class="at-below-post addthis_tool" data-url="https://www.readersdigest.com.au/healthsmart/conditions/sleep/the-essential-guide-to-a-deeper-sleep">Learn to share</div> </div> </div> </div> <div id="page8" class="slide-show"> <div id="test" class="slide"> <div class="slide-image"></div> <div class="slide-image">“If you like a firmer mattress and [your partner] likes a softer one, you don’t have to compromise. Get two singles, push them together, and use king sheets. Or you can buy a strap that attaches the mattresses to each other.”</div> <div class="slide-description"> Alan Hedge, professor of ergonomics “One of the biggest disrupters of sleep is the pulling and tugging of sheets and blankets. I tell couples that each person should have a sheet and blanket. If you pull a big comforter or duvet over the top when you make the bed, you really can’t tell. Couples call me after I suggest that and say, ‘Wow – you changed our marriage.’” Chiropractor and sleep expert Robert Oexman<a rel="noopener" href="https://www.readersdigest.com.au/healthsmart/match-right-mattress-your-unique-sleeping-style" target="_blank"></a> </div> </div> </div> <div id="page9" class="slide-show"> <div id="test" class="slide"> <div class="slide-title">Go to bed angry</div> <div class="slide-description"> “The classic line is that you shouldn’t go to bed angry, but that’s sometimes impossible. If you’re lying in the same bed but mentally throwing darts at each other, go to sleep on the couch.” Psychotherapist Jeffrey Sumber<a rel="noopener" href="https://www.readersdigest.com.au/true-stories-lifestyle/drama/13-normal-fights-even-happy-couples-have" target="_blank"></a> <div class="at-below-post addthis_tool" data-url="https://www.readersdigest.com.au/healthsmart/conditions/sleep/the-essential-guide-to-a-deeper-sleep">Nod off with the right scent</div> </div> </div> </div> <div id="page10" class="slide-show"> <div id="test" class="slide"> <div class="slide-description"> “My research has found that any new smell, even one associated with relaxation, such as lavender, can make you feel more alert and vigilant. You’re better off with a scent that makes you feel safe and comfortable. There really is something to cuddling up with your spouse’s undershirt.” Pamela Dalton, odour-perception expert and sensory psychologist <div class="at-below-post addthis_tool" data-url="https://www.readersdigest.com.au/healthsmart/conditions/sleep/the-essential-guide-to-a-deeper-sleep">Be smart about allergies</div> </div> </div> </div> <div id="page11" class="slide-show"> <div id="test" class="slide"> <div class="slide-description"> “Pillows and bed coverings advertised as ‘hypoallergenic’ aren’t necessarily worth buying. That just means a product is made out of a substance you can’t be allergic to, not that it prevents allergies. Instead, get dustmite-proof covers for your pillow, mattress, and box spring.” Allergist Dr Jacqueline Eghari-Sabet <div class="at-below-post addthis_tool" data-url="https://www.readersdigest.com.au/healthsmart/conditions/sleep/the-essential-guide-to-a-deeper-sleep">Heat up to keep your cool</div> </div> </div> </div> <div id="page12" class="slide-show"> <div id="test" class="slide"> <div class="slide-description"> “A hot bath will increase your skin temperature, which eventually decreases your core body temperature. Do the same thing for yourself that you’d do for a young child – make sure you take a bath a half hour or so before bed time.” Robert Oexman <div class="at-below-post addthis_tool" data-url="https://www.readersdigest.com.au/healthsmart/conditions/sleep/the-essential-guide-to-a-deeper-sleep">Tamp down hot flashes</div> </div> </div> </div> <div id="page13" class="slide-show"> <div id="test" class="slide"> <div class="slide-description"> “If you wake up with hot flashes, of course you should keep the room cool and wear layered sleep clothing. But also keep a glass of ice water by the bed; sipping it will help lower your body temperature so you can get back to sleep.” Dr Becky Wang-Cheng, coeditor of Menopause<a rel="noopener" href="https://www.readersdigest.com.au/healthsmart/9-surprising-postmenopausal-health-risks-you-cant-ignore" target="_blank"></a> <div class="at-below-post addthis_tool" data-url="https://www.readersdigest.com.au/healthsmart/conditions/sleep/the-essential-guide-to-a-deeper-sleep">Reduce use of technology</div> </div> </div> </div> <div id="page14" class="slide-show"> <div id="test" class="slide"> <div class="slide-description"> “The cooler white and blue light emitted by a computer monitor stimulates brain activity and makes it difficult for your brain to wind down. Download the software at stereopsis.com/flux. It gradually dims your screen at sundown, shifting your monitor’s colours to warmer red hues.” Time-management coach Colin Grey “Watching TV at night may seem relaxing, but it beams light into your eyes, which is an ‘alert’ signal for the brain. Read a book before bed instead.” Psychiatrist Dr Tara Brass </div> </div> </div> <div id="page15" class="slide-show"> <div id="test" class="slide"> <div class="slide-title">Avoid ‘anti-sleeping’ pills containing caffeine</div> <div class="slide-description"> “A lot of people take bedtime pain relievers that contain caffeine and don’t even realise it. Check the label: caffeine is always listed as an active ingredient.” Jan Engle, professor of pharmacy “An oral decongestant might help you breathe better, but it can increase your heart rate, which makes it hard to sleep. A nasal decongestant can rev you up too. At night, try a saline spray or wash instead.” Pharmacist Eric Alvarez Written by Michelle Crouch. This article first appeared in <a href="http://www.readersdigest.com.au/true-stories-lifestyle/think-your-sex-life-over-after-40-hardly">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRN93V">here’s our best subscription offer.</a> </div> </div> </div> <img style="width: 100px !important; height: 100px !important;" src="https://oversixtydev.blob.core.windows.net/media/7820640/1.png" alt="" data-udi="umb://media/f30947086c8e47b89cb076eb5bb9b3e2" />

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The essential guide to a deeper sleep