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Restless legs syndrome is incurable – here’s how to manage the symptoms

<p><em><a href="https://theconversation.com/profiles/adam-taylor-283950">Adam Taylor</a>, <a href="https://theconversation.com/institutions/lancaster-university-1176">Lancaster University</a></em></p> <p>Restless legs syndrome (RLS), also known as <a href="https://www.ninds.nih.gov/health-information/disorders/restless-legs-syndrome#toc-what-is-restless-legs-syndrome-rls-">Willis-Ekbom Disease</a>, is a neurological condition that affects <a href="https://pubmed.ncbi.nlm.nih.gov/38843039/">about 7%</a> of people.</p> <p>Typical symptoms include an irresistible urge to move your legs, alongside sensations of aching, crawling, creeping, itching, pulling or throbbing. Until the age of 35, the condition is <a href="https://cks.nice.org.uk/topics/restless-legs-syndrome/background-information/prevalence/">equally common</a> in men and women, but after that age, RLS affects <a href="https://www.racgp.org.au/getattachment/87576673-c695-48f6-a806-065da7e5fcc7/Restless-legs-syndrome.aspx">twice the number</a> of women than men.</p> <p>Each person’s condition is categorised as mild, moderate, severe or very severe according to the <a href="https://biolincc.nhlbi.nih.gov/media/studies/masm/IRLS.pdf?link_time=2019-07-07_21:09:19.282153">international rating scale</a>, which measures the effects of RLS on limb discomfort and sleep disruption, as well as frequency of symptoms.</p> <p>RLS symptoms have a 24-hour cycle known as a <a href="https://www.sciencedirect.com/science/article/pii/S0301008205001371">circadian rhythm</a>. Symptoms tend to peak at night, coinciding with the body’s <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/ana.10843">increase in melatonin release</a>. Melatonin reduces dopamine – the brain chemical that affects movement and mood – to help us sleep but, because dopamine helps control muscles, low dopamine levels can cause involuntary movements.</p> <p>There is <a href="https://cks.nice.org.uk/topics/restless-legs-syndrome/diagnosis/investigations/">no test for RLS</a>. Diagnosis is based on symptoms and medical history. Primary RLS runs in families – there are <a href="https://pubmed.ncbi.nlm.nih.gov/12764067/">genetic</a> links to a <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2653903/">number of chromosomes</a>. RLS has an autosomal dominant inheritance pattern, meaning you only need one “defective” copy to present with symptoms. Some cases, however, develop with no known cause.</p> <p>Other people may develop “secondary” RLS as a result of other conditions, such as <a href="https://pubmed.ncbi.nlm.nih.gov/34732752/">iron deficiency anaemia</a>, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6464953/">chronic kidney disease</a>, <a href="https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(22)00087-6/fulltext">diabetes</a>, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3900617/">Parkinson’s disease</a>, <a href="https://onlinelibrary.wiley.com/doi/10.1111/1756-185X.14710">rheumatoid arthritis</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/32483857/">underactive thyroid gland</a>, and <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2952743/">fibromyalgia</a>. While primary RLS is more common than secondary, the latter is usually <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6073788/">more severe and progresses more rapidly</a>.</p> <figure><iframe src="https://www.youtube.com/embed/hnTKtp5PZGo?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <h2>Risk factors</h2> <p>Age seems to be a risk factor for RLS. In 2000, <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/485413">a study found</a> that 10% of adults aged 30 to 79 have RLS, increasing to 19% of those over the age of 80. However, understanding of the condition has improved since that study was conducted, so it’s likely these figures are higher – particularly in children, where <a href="https://mecp.springeropen.com/articles/10.1186/s43045-022-00226-9">some RLS symptoms</a> have been confused with “growing pains” or ADHD in the past.</p> <p>Women have an increased chance of developing RLS. Approximately <a href="https://pubmed.ncbi.nlm.nih.gov/29169861/">one in five women</a> will suffer from restless legs at some point, and some studies suggest as many as <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5562408/">one in three women</a> are affected. <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4478054/">Women are</a> <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9176156/">more likely</a> to suffer from <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4478054/">other comorbidities</a> that affect the central nervous system, such as <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10982394/">anxiety, depression</a> and <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8634649/">migraine</a>, which may be linked to the development of RLS.</p> <p>Pregnancy is another risk factor. The further you are through the trimesters, the higher your chance of being affected BY RLS – with 8%, 16% and 22% of women suffering through their respective first, second and third trimesters. Multiple pregnancies increase the <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5562408/">risk of pregnancy-related RLS</a>, and research has found that women who’ve given birth may have a <a href="https://www.sciencedirect.com/science/article/pii/S1389945709001890">higher incidence of RLS</a> in later life, compared with women of the same age who haven’t given birth.</p> <p><a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4751426/">Obesity</a> is also considered a risk factor for RLS. One study showed that each 5kg/m² increase in body mass index increased the likelihood of developing RLS <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2677487/">by 31%</a>.</p> <h2>Triggers and treatments</h2> <p>Research has shown smoking and alcohol consumption seem to <a href="https://jcsm.aasm.org/doi/10.5664/jcsm.11390">make RLS worse</a>, so <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4751426/">lifestyle changes</a> such as stopping smoking and drinking alcohol can help manage symptoms.</p> <figure><iframe src="https://www.youtube.com/embed/x1hizeYdBFk?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p><a href="https://movementdisorders.onlinelibrary.wiley.com/doi/full/10.1002/mdc3.13833">Research has also found</a> that exercise and stretching is beneficial for symptom relief or reduction – although <a href="https://onlinelibrary.wiley.com/doi/10.1111/jsr.13980">study participants</a> suggest that morning exercise is more effective for improving symptoms, while evening exercise can make restless legs worse. Patients with secondary forms of RLS, lower BMI and less severe cases of the condition <a href="https://www.sciencedirect.com/science/article/pii/S1389945724005409">may benefit the most</a> from lifestyle changes to manage symptoms.</p> <p>Also, treatment of underlying issues can also alleviate or reduce some of the symptoms. For instance, iron deficiency anaemia <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5434142/">reduces</a> dopamine levels, which can lead to restless legs. Iron supplements <a href="https://jcsm.aasm.org/doi/10.5664/jcsm.7810">may benefit</a> some sufferers – but <a href="https://academic.oup.com/sleep/article/47/7/zsae022/7585953">the evidence</a> is mixed so supplements won’t help everyone.</p> <p>In terms of medication, research has found that neurological therapies, such as the anticonvulsant Gabapentin – usually prescribed as a treatment for epilepsy – can improve <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2878254/">symptoms</a> and overall <a href="https://pubmed.ncbi.nlm.nih.gov/27067343/">quality of life</a> for those suffering with restless legs. <a href="https://pubmed.ncbi.nlm.nih.gov/26456872/">These therapies</a> target <a href="https://www.sciencedirect.com/science/article/abs/pii/B9780123745309000073">nerve cells</a> in the brain, <a href="https://www.sciencedirect.com/science/article/abs/pii/B9780123745309000073">reducing</a> <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3349794/">their activity</a>.</p> <p>Other medicines – known as dopamine agonists – <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3543080/">activate dopamine receptors in the brain</a> to control movement. They are primarily used as a <a href="https://www.parkinsons.org.uk/information-and-support/dopamine-agonists-pramipexole-ropinirole">treatment</a> for Parkinson’s disease and are effective in <a href="https://pubmed.ncbi.nlm.nih.gov/38761607/">managing</a> <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8908466/">symptoms</a> of RLS. However, they can disturb your sleep pattern and may <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5762774/">increase impulse control disorders</a>, and are not <a href="https://cks.nice.org.uk/topics/restless-legs-syndrome/management/management/">recommended during pregnancy</a> or breastfeeding as they can <a href="https://www.ncbi.nlm.nih.gov/books/NBK551686/">inhibit lactation</a>.</p> <p>While there may not be a cure for RLS, there is hope for sufferers – and options for managing and reducing symptoms.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/248169/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/adam-taylor-283950"><em>Adam Taylor</em></a><em>, Professor of Anatomy, <a href="https://theconversation.com/institutions/lancaster-university-1176">Lancaster University</a></em></p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/restless-legs-syndrome-is-incurable-heres-how-to-manage-the-symptoms-248169">original article</a>.</em></p>

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What is callisthenics? And how does it compare to running or lifting weights?

<p><em><a href="https://theconversation.com/profiles/mandy-hagstrom-1180806">Mandy Hagstrom</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> and <a href="https://theconversation.com/profiles/justin-keogh-129041">Justin Keogh</a>, <a href="https://theconversation.com/institutions/bond-university-863"><em>Bond University</em></a></em></p> <p>Callisthenics is a type of training where you do bodyweight exercises to build strength. It’s versatile, low cost, and easy to start.</p> <p>Classic callisthenics moves include:</p> <ul> <li>push ups</li> <li>bodyweight squats</li> <li>chin ups</li> <li>burpees</li> <li>lunges using only your bodyweight.</li> </ul> <p>Advanced callisthenics includes movements like <a href="https://www.google.com/search?q=muscle-ups&amp;rlz=1C5GCCM_en&amp;oq=muscle-ups&amp;gs_lcrp=EgZjaHJvbWUyCQgAEEUYORiABDIGCAEQABgeMgYIAhAAGB4yBggDEAAYHjIGCAQQABgeMgYIBRAAGB4yBggGEAAYHjIGCAcQABgeMgYICBAAGB4yBggJEAAYHtIBBzkzOWowajmoAgCwAgE&amp;sourceid=chrome&amp;ie=UTF-8#fpstate=ive&amp;vld=cid:e41f29e0,vid:1fQdBZfIuIY,st:0">muscle-ups</a> (where you pull yourself above a bar) and <a href="https://www.youtube.com/watch?v=OFgk7ysG2fY">flagpole holds</a> (where you hold yourself perpendicular to a pole).</p> <p>In callisthenics, you often do a lot of repetitions (or “reps”) of these sorts of moves, which is what can make it a hybrid strength and cardio workout. In the gym, by contrast, many people take the approach of “<a href="https://theconversation.com/lift-heavy-or-smaller-weights-with-high-reps-it-all-depends-on-your-goal-190902">lifting heavy</a>” but doing fewer reps to build serious strength.</p> <p>Traditionally, callisthenics was more of a muscle sculpting, strength-based work out. It is reportedly based on techniques used by <a href="https://www.bbc.com/reel/video/p0757qbx/how-ancient-greeks-trained-for-war">ancient Greek</a> soldiers.</p> <p>The <a href="https://www.oed.com/dictionary/callisthenic_adj?tab=factsheet#10451225">Oxford Dictionary</a> says the term callisthenics – which is said to be based on the Greek word κάλλος or <em>kállos</em> (meaning beauty) and σθένος or <em>sthenos</em> (meaning strength) – first started showing up in popular discourse the early 1800s.</p> <p>Callisthenics is often associated with high intensity interval training (HIIT) routines, where jumping, skipping or burpees are combined with bodyweight strength-building exercises such as push ups and body weight squats (often for many reps).</p> <p>Callisthenics exercises draw on your natural movement; when children climb on monkey bars and jump between pieces of play equipment, they’re basically doing callisthenics.</p> <h2>What are the benefits of callisthenics?</h2> <p>It all depends on how you do callisthenics; what you put in will dictate what you get out.</p> <p>When exercise programs combine resistance training (such as lifting weights or doing bodyweight exercises) and aerobic exercise, the result is better health and a reduced likelihood of death <a href="https://academic.oup.com/eurjpc/article-abstract/26/15/1647/5925845#google_vignette">from a variety of different causes</a>.</p> <p>Callisthenics provide a low cost, time efficient way of exercising this way.</p> <p>With improvements in body composition, muscular strength, and <a href="https://content.iospress.com/articles/isokinetics-and-exercise-science/ies170001">posture</a>, it’s easy to see why it’s become a popular way to train.</p> <p>Research has also shown callisthenics is <a href="https://content.iospress.com/articles/physiotherapy-practice-and-research/ppr220688">better</a> at reducing body fat and controlling blood sugar for people with diabetes when compared to pilates.</p> <p>Research has also shown doing callisthenics can reduce body fat and increase lean muscle mass <a href="https://www.researchgate.net/profile/Ali-Erdem-Cigerci/publication/342339065_The_Effect_of_Calisthenics_Exercises_on_Body_Composition_in_Soccer_Players/links/5eee7aff299bf1faac68c131/The-Effect-of-Calisthenics-Exercises-on-Body-Composition-in-Soccer-Players.pdf">in soccer players</a>, although this research does not compare the benefits between different exercise program types.</p> <p>That means we don’t know if callisthenics is better than other traditional forms of exercise – just that it does more than nothing.</p> <h2>What are the potential drawbacks?</h2> <p>With callisthenics, it can be hard to progress past a certain point. If your goal is to get really big muscles, it may be hard to get there with callisthenics alone. It would likely be simpler for most people to <a href="https://theconversation.com/lift-heavy-or-smaller-weights-with-high-reps-it-all-depends-on-your-goal-190902">gain muscle in a gym</a> using traditional methods such as machine and free weights with a combination of various sets and reps.</p> <p>If you want to progress in the gym, you can increase your dumbbells by small increments, such as 1kg. In callisthenics, however, you may find the jump from one exercise to the next too big to achieve. You risk a plateau in your training without some challenging work-arounds.</p> <p>Another advantage of traditional strength training with bands, machines, or free weights is that it also increases flexibility and range of motion.</p> <p>However, 2023 <a href="https://link.springer.com/article/10.1007/s40279-022-01804-x">research</a> found “no significant range of motion improvement with resistance training using only body mass.” So, given its focus on bodyweight exercises, it seems unlikely callisthenics alone would significantly improve your flexibility and range of motion.</p> <p>Unfortunately, there is no long-term research examining the benefits of callisthenics in direct comparison to traditional aerobic training or resistance training.</p> <h2>Is callisthenics for me?</h2> <p>Well, that depends on your goal.</p> <p>If you want to get really strong, <a href="https://journals.lww.com/nsca-jscr/Fulltext/2017/12000/Strength_and_Hypertrophy_Adaptations_Between_Low_.31.aspx?casa_token=77cmEPgUQr0AAAAA:MchrZRbKBGLl5WCJbqYN5X06rkBHReifOetdXfzJiBg22P62ZnZl6m8OZKov8975QRAjTbYK0Gf2ivA62W0NiAA">lift heavy</a>.</p> <p>If you want to increase your <a href="https://www.ingentaconnect.com/content/wk/jsc/2022/00000036/00000002/art00012">muscle mass</a>, try lifting near to the point of “failure”. That means lifting a weight to the point where you feel that you are close to fatigue, or close to the point that you may need to stop. The key here is that you don’t have to get to the point of failure to achieve muscle growth – but you do have to put in sufficient effort.</p> <p>If you want to get lean, focus first on nutrition, and then understand that either <a href="https://onlinelibrary.wiley.com/doi/10.1111/obr.12536">cardio</a>, <a href="https://link.springer.com/article/10.1007/s40279-021-01562-2?fbclid=IwAR2NiI1tcKLIi0f0MLBlafT-hcHbObBvIrl6Sb5gBcSDImsmpEplSuJpRww">lifting</a> or both can help.</p> <p>What if you’re time poor, or don’t have a gym membership? Well, callisthenics exercises offer some of the cardio benefits of a run, and some of the muscular benefits of a lifting session, all tied up in one neat package.</p> <p>It can be a great holiday workout at a local park or playground, on public outdoor exercise equipment, or even on the deck of a holiday rental.</p> <p>But, as with all exercise, there are potential benefits and limitations of callisthenics.</p> <p>Callisthenics has its place, but, for most, it’s likely best used as just one part of a well-rounded training routine.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/246326/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/mandy-hagstrom-1180806"><em>Mandy Hagstrom</em></a><em>, Senior Lecturer, Exercise Physiology. School of Health Sciences, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> and <a href="https://theconversation.com/profiles/justin-keogh-129041">Justin Keogh</a>, Associate Dean of Research, Faculty of Health Sciences and Medicine, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-is-callisthenics-and-how-does-it-compare-to-running-or-lifting-weights-246326">original article</a>.</em></p>

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Around 3% of us will develop a brain aneurysm in our lives. So what is it and how do you treat it?

<p><em><a href="https://theconversation.com/profiles/theresa-larkin-952095">Theresa Larkin</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> and <a href="https://theconversation.com/profiles/jessica-nealon-1481995">Jessica Nealon</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a></em></p> <p>Australian radio host Kyle Sandilands announced on air that he <a href="https://www.abc.net.au/news/2025-02-03/kyle-sandilands-brain-aneurysm-diagnosis/104888826">has a brain aneurysm</a> and needs urgent brain surgery.</p> <p>Typically an aneurysm occurs when a part of the wall of an artery (a type of blood vessel) becomes stretched and bulges out.</p> <p>You can get an aneurysm <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/aneurysm">in any blood vessel</a>, but they are most common in the brain’s arteries and the aorta, the large artery that leaves the heart.</p> <p>Many people can have a brain aneurysm and never know. But a brain (or aortic) aneurysm that ruptures and bursts can be fatal.</p> <p>So, what causes a brain aneurysm? And what’s the risk of rupture?</p> <h2>Weakness in the artery wall</h2> <p>Our arteries need strong walls because blood is constantly pumped through them and pushed against the walls.</p> <p>An <a href="https://www.healthdirect.gov.au/aneurysms">aneurysm</a> can develop if there is a weak part of an artery wall.</p> <p>The walls of arteries are made of three layers: an inner lining of cells, a middle layer of muscle and elastic fibres, and a tough outer layer of mostly collagen (a type of protein). Damage to any of these layers causes the wall to become thin and stretched. It can then balloon outward, leading to an aneurysm.</p> <p><a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4399795/">Genetics</a> and <a href="https://www.ninds.nih.gov/health-information/disorders/cerebral-aneurysms">certain inherited disorders</a> can cause weak artery walls and brain aneurysms in some people.</p> <p>For all of us, our artery walls become weaker as we age, and brain aneurysms are more common as we get older. The <a href="https://www.ncbi.nlm.nih.gov/books/NBK557867/">average age for a brain aneurysm</a> to be detected is 50 (Sandilands is 53).</p> <p>Females have a higher risk of brain aneurysm than males <a href="https://www.ncbi.nlm.nih.gov/books/NBK507902/">after about age 50</a>. Declining oestrogen around menopause reduces the collagen in the artery wall, causing it to become weaker.</p> <figure class="align-center "><img src="https://images.theconversation.com/files/646696/original/file-20250204-15-i55mtq.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/646696/original/file-20250204-15-i55mtq.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/646696/original/file-20250204-15-i55mtq.jpg?ixlib=rb-4.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/646696/original/file-20250204-15-i55mtq.jpg?ixlib=rb-4.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/646696/original/file-20250204-15-i55mtq.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=503&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/646696/original/file-20250204-15-i55mtq.jpg?ixlib=rb-4.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=503&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/646696/original/file-20250204-15-i55mtq.jpg?ixlib=rb-4.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=503&amp;fit=crop&amp;dpr=3 2262w" alt="An illustration showing a brain aneurysm." /><figcaption><span class="caption">A brain aneurysm occurs when a part of the wall of an artery balloons out.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-vector/human-brain-blocking-stroke-aneurysm-disease-2171173339">Alfmaler/Shutterstock</a></span></figcaption></figure> <p>High blood pressure can increase the risk of a brain aneurysm. In someone with high blood pressure, blood inside the arteries is pushed against the walls with greater force. This can <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3163429/">stretch and weaken the artery walls</a>.</p> <p>Another <a href="https://www.aihw.gov.au/reports/heart-stroke-vascular-diseases/hsvd-facts/contents/introduction">common condition</a> called atherosclerosis can also <a href="https://www.ninds.nih.gov/health-information/disorders/cerebral-arteriosclerosis">cause brain aneurysms</a>. In atherosclerosis, plaques made mostly of fat build up in arteries and stick to the artery walls. This directly damages the cell lining, and weakens the muscle and elastic fibres in the middle layer of the artery wall.</p> <h2>Several lifestyle factors increase risk</h2> <p>Anything that increases inflammation or causes atherosclerosis or high blood pressure in turn increases your risk of a brain aneurysm.</p> <p><a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6527044/">Smoking and heavy drinking</a> affect all of these, and nicotine <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6214667/">directly damages</a> the artery wall.</p> <p>Sandilands mentioned <a href="https://www.news.com.au/entertainment/tv/radio/kyle-sandilands-reveals-shock-health-diagnosis-i-may-be-dead/news-story/62f9f05c6f0a03702632ec8d622cf97a">his cocaine use</a> in discussing his diagnosis. He said: "The facts are, a life of cocaine abuse and partying are not the way to go."</p> <p>Indeed, cocaine abuse <a href="https://www.nhs.uk/conditions/brain-aneurysm/causes/">increases the risk of a brain aneurysm</a>. It causes very high blood pressure because it causes arteries to spasm and constrict. Cocaine use is also <a href="https://www.sciencedirect.com/science/article/abs/pii/S1878875023017400">linked to worse outcomes</a> if a brain aneurysm ruptures.</p> <p><a href="https://onlinelibrary.wiley.com/doi/full/10.1111/ejn.15992">Stress</a> and a <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6243058/#:%7E:text=High%2Dfat%20diets%20(HFDs),many%20organs%20(see%20text).">high-fat diet</a> also increase inflammation. <a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/atherosclerosis#:%7E:text=Atherosclerosis%20is%20thickening%20or%20hardening,activity%2C%20and%20eating%20saturated%20fats.">High cholesterol</a> can also cause atherosclerosis. And <a href="https://www.aihw.gov.au/reports/heart-stroke-vascular-diseases/hsvd-facts/contents/risk-factors/overweight-and-obesity">being overweight</a> increases your blood pressure.</p> <p><a href="https://www.ahajournals.org/doi/10.1161/JAHA.121.022277">A study</a> of more than 60,000 people found smoking and high blood pressure were the strongest risk factors for a brain aneurysm.</p> <h2>Is it always a medical emergency?</h2> <p>About <a href="https://www.ncbi.nlm.nih.gov/books/NBK557867/">three in 100 people</a> will have a brain aneurysm, varying in size from <a href="https://www.ncbi.nlm.nih.gov/books/NBK557867/">less than 5mm to more than 25mm</a> in diameter. The majority are only discovered while undergoing imaging for something else (for example, head trauma), because small aneurysms may not cause any symptoms.</p> <p>Larger aneurysms can cause symptoms because they can <a href="https://www.mayoclinic.org/diseases-conditions/brain-aneurysm/symptoms-causes/syc-20361483">press against brain tissues and nerves</a>.</p> <p>Sandilands described “<a href="https://www.abc.net.au/news/2025-02-03/kyle-sandilands-brain-aneurysm-diagnosis/104888826">a lot of headache problems</a>” leading up to his diagnosis. Headaches can be due to <a href="https://www.mayoclinic.org/diseases-conditions/brain-aneurysm/symptoms-causes/syc-20361483">minor leaks of blood</a> from the aneurysm. They indicate a risk of the aneurysm rupturing in subsequent days or weeks.</p> <p>Less than <a href="https://www.nature.com/articles/s41467-024-46015-2">one in 100 brain aneurysms will rupture</a>, often called a “brain bleed”. This causes a <a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/subarachnoid-hemorrhage#:%7E:text=A%20subarachnoid%20hemorrhage%20is%20bleeding,brain%20and%20inside%20the%20skull.">subarachnoid haemorrhage</a>, which is a <a href="https://www.nhs.uk/conditions/subarachnoid-haemorrhage/">type of stroke</a>.</p> <p>If it does occur, rupture of a brain aneurysm is <a href="https://www.ncbi.nlm.nih.gov/books/NBK507902/">life-threatening</a>: nearly one in four people will die within 24 hours, and one in two within three months.</p> <p>If someone’s brain aneurysm ruptures, they usually experience a sudden, severe headache, often described as a “<a href="https://www.bafound.org/blog/three-signs-your-bad-headache-might-be-a-ruptured-brain-aneurysm/">thunderclap headache</a>”. They may also have <a href="https://www.ninds.nih.gov/health-information/disorders/cerebral-aneurysms">other symptoms of a stroke</a> such as changes in vision, loss of movement, nausea, vomiting and loss of consciousness.</p> <h2>Surgery can prevent a rupture</h2> <p>Whether surgery will be used to treat a brain aneurysm depends on its size and location, as well as the age and health of the patient. The medical team will balance the potential benefits with the risks of the surgery.</p> <p>A small aneurysm with low risk of rupture will usually <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2323531/">just be monitored</a>.</p> <p>However, once a brain aneurysm reaches <a href="https://www.ncbi.nlm.nih.gov/books/NBK507902/">7mm or more</a>, surgery is generally needed.</p> <p>In <a href="https://www.nhs.uk/conditions/brain-aneurysm/treatment/#:%7E:text=A%20cut%20is%20made%20in,permanently%20clamped%20on%20the%20aneurysm.">surgery to repair a brain aneurysm</a>, the surgeon will temporarily remove a small part of the skull, then cut through the coverings of the brain to place a tiny metal clip to close off the bulging part of the aneurysm.</p> <p>Another option is <a href="https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/endovascular-coiling">endovascular</a> (meaning within the vessel) coiling. A surgeon can pass a catheter into the femoral artery in the thigh, through the aorta to the brain. They can then place a coil inside the aneurysm which forms a clot to close off the aneurysm sac.</p> <p><a href="https://medlineplus.gov/ency/article/007372.htm">After either surgery</a>, usually the person will stay in hospital for up to a week. It can take <a href="https://www.healthline.com/health/brain-aneurysm-clipping-surgery#recovery">6–8 weeks</a> for full recovery, though doctors may continue monitoring with annual imaging tests for a few years afterwards.</p> <p>You can <a href="https://www.medicalnewstoday.com/articles/how-to-prevent-a-brain-aneurysm#prevention">lower your risk of a brain aneurysm</a> by not smoking, moderating alcohol intake, eating a healthy diet, exercising regularly and maintaining a healthy weight.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/248882/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/theresa-larkin-952095">Theresa Larkin</a>, Associate Professor of Medical Sciences, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> and <a href="https://theconversation.com/profiles/jessica-nealon-1481995">Jessica Nealon</a>, Senior Lecturer in Medical Sciences (Neuroscience), <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/around-3-of-us-will-develop-a-brain-aneurysm-in-our-lives-so-what-is-it-and-how-do-you-treat-it-248882">original article</a>.</em></p>

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Cabana drama: 5 expert tips on how not to be branded a twit when using a beach tent

<p><em><a href="https://theconversation.com/profiles/samuel-cornell-1418374">Samuel Cornell</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a></em></p> <p>Debate erupted this week over the growing number of beach tents, or “cabanas”, proliferating on Australian beaches. The controversy, which <a href="https://www.tiktok.com/@gunclediaries/video/7453200613170564370">began on social media</a>, was fuelled by Prime Minister Anthony Albanese who declared it was “not on” for beachgoers to reserve a spot on the sand by erecting a cabana then leaving it vacant for hours.</p> <p>Albanese <a href="https://www.pm.gov.au/media/television-interview-today-show-19">told</a> Nine’s Today show “everyone owns the beach” and staking a claim on the sand was “a breach of that principle, really”.</p> <p>Other critics deem beach cabanas an eyesore. And lifeguards say <a href="https://www.abc.net.au/news/2023-01-21/busy-beaches-noosa-cabana-craze-surf-lifesavers/101875660">the structures can</a> obscure their view of the water, which poses a safety risk.</p> <p>Beach cabanas do, however, serve <a href="https://www.sciencedirect.com/science/article/pii/S0190962208007330?via%3Dihub">a valid purpose</a>. They provide some <a href="https://theconversation.com/i-cant-get-sunburnt-through-glass-shade-or-in-water-right-5-common-sunburn-myths-busted-150640">protection against the sun’s harmful ultraviolet rays</a> and, from a recreational perspective, can enable people to spend longer at the beach on hot days than they might have otherwise.</p> <p>I’m a member of the University of NSW <a href="https://www.beachsafetyresearch.com">Beach Safety Research Group</a>, and I’ve worked with local councils and national parks to address health and safety issues on beaches. So let’s look at how to strike the right balance between personal convenience and public safety when using a cabana.</p> <figure><iframe src="https://www.youtube.com/embed/U4W_2ti5QUk?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <h2>A fair go for all?</h2> <p>In years past, Aussies came to the beach with a towel and maybe a book, stayed a little while then left.</p> <p>But more recently, the use of beach tents and cabanas has grown. It’s likely the result of Australia’s <a href="https://soe.dcceew.gov.au/coasts/pressures/population">growing coastal population</a>, and a rising awareness of the dangers posed by sun exposure.</p> <p>These days, it’s not uncommon to visit a popular beach in summer and find a village of cabanas stretching as far as the eye can see.</p> <p>It’s great to see so many people using the beach. Beaches and oceans are <a href="https://www.sciencedirect.com/science/article/pii/S0013935120310665">health-giving places</a>, though they come with inherent dangers.</p> <p>And of course, in Australia the beach is free for all who wish to use it. It’s an approach in line with our <a href="https://www.theguardian.com/commentisfree/2020/oct/12/even-without-private-clubs-the-egalitarian-australian-beach-is-a-national-myth">supposedly egalitarian culture</a>, in which everyone gets a “fair go”. Here, beaches are a place to be shared, no matter what your income or social status.</p> <p>The approach contrasts to many destinations in Europe, the United States and elsewhere, where large sections of beaches are reserved for private use. At Waikiki beach in Honolulu, for example, people <a href="https://www.waikikibeachservices.com/royal-hawaiian/beach-umbrella-chair-rental/">pay US$100 or more</a> to hire an umbrella and chairs, and a place on the sand for the day.</p> <p>To some naysayers, cabana use in Australia <a href="https://www.theguardian.com/australia-news/2025/jan/07/everyone-owns-the-beach-prime-minister-anthony-albanese-weighs-in-cabana-debate">challenges the notion</a> that the beach is for everyone. They question whether people should be allowed to mark out beach territory no-one else can use. That’s why in 2020, a bid by a private company to introduce paid cabanas on Sydney’s Bondi Beach <a href="https://www.9news.com.au/national/bondi-beach-petition-to-open-paid-cabanas-on-sand-amalfi-beach-club/ef1ddae5-e24e-4dd8-810d-f0d9ba5c2971">prompted a public outcry</a>.</p> <p>Cabanas bring practical challenges, too. They represent an unplanned influx of temporary infrastructure into busy public spaces. Left unchecked, they could cause pedestrian congestion and become a flashpoint for disagreement between beachgoers.</p> <p>The current debate may prompt Australian beach authorities to consider bringing in cabana regulation, similar to what’s in place for <a href="https://www.smh.com.au/national/nsw/does-sydney-need-us-style-cabana-ban-to-curb-beach-spreading-20230202-p5chgi.html">some beaches in the US</a>.</p> <p>In the meantime, here are five tips for safe and fair use of beach cabanas:</p> <p><strong>1. Placement:</strong> Erect your cabana at the back of the beach and away from lifeguard towers or lifesaver tents to avoid obstructing lifeguards’ views. Clear sightlines to the water are essential for ensuring timely emergency responses. This positioning also leaves space closer to the water for other beachgoers, including children playing at the water’s edge.</p> <p><strong>2. Tying down:</strong> Secure your cabana firmly in the sand to prevent it from being blown away by strong winds. Flying cabanas are a danger to other beach users, potentially causing injuries and damage to property.</p> <p><strong>3. Spacing:</strong> Avoid overcrowding by maintaining two to three meters between structures. This ensures free movement and accessibility for all beachgoers, and ensures families and groups can enjoy the beach without feeling cramped. Also, stay within the boundaries of your cabana and don’t claim territory outside its boundaries.</p> <p><strong>4. Emergency access:</strong> Keep pathways and access points clear at all times. This is crucial for lifeguard vehicles, ambulances and surf rescue teams. Unobstructed access can make the difference between life and death in an emergency.</p> <p><strong>5. Common sense:</strong> As with using any shared space, consider the needs of others and apply common sense. How would you feel if someone set up a structure right in front of you, blocking your view of the waves or ruining your vibe? Or if you or a loved one needed medical attention on a beach, would you want an ambulance crew obstructed by an unbroken line of tents?</p> <h2>Looking ahead</h2> <p>In the past, some have called for <a href="https://au.news.yahoo.com/calls-grow-to-ban-cabanas-on-aussie-beaches-get-out-and-leave-051701259.html">a ban on beach cabanas</a>. But the structures appear here to stay – and that’s not a bad thing. Skin cancer <a href="https://www.aihw.gov.au/reports/cancer/cancer-in-adolescents-and-young-adults-in-australi/contents/summary">affects more young Australians</a> than any other cancer, and the Cancer Council <a href="https://www.abc.net.au/news/2023-01-26/cancer-council-beach-cabanas-skin-cancer-rate-highest-in-qld/101887320">applauds the use of cabanas</a>.</p> <p>It’s important to note, however, that cabanas do not <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3873510/">provide complete protection from UV rays</a>. If you’re at the beach all day, <a href="https://theconversation.com/do-beach-cabanas-actually-protect-you-from-the-sun-199102">you might still get too much sun</a> even under a tent.</p> <p>When it comes to your next visit to the coast, by all means pack your cabana. But make sure you use it carefully and responsibly, so everyone’s day at the beach is safe and enjoyable.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/246882/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/samuel-cornell-1418374"><em>Samuel Cornell</em></a><em>, PhD Candidate, UNSW Beach Safety Research Group + School of Population Health, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a></em></p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/cabana-drama-5-expert-tips-on-how-not-to-be-branded-a-twit-when-using-a-beach-tent-246882">original article</a>.</em></p>

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When news is stressful, how do you balance staying informed with ‘doomscrolling’?

<p><em><a href="https://theconversation.com/profiles/lisa-harrison-1552123">Lisa Harrison</a>, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a></em></p> <p>It all begins innocently – a late-night peek at your favourite social media site before bed. You catch a headline that grabs your attention with “breaking news” you can’t afford to miss.</p> <p>Like following digital breadcrumbs, one click leads to another. Before you know it, you’re tumbling down a rabbit hole of endless updates and emotionally charged social media posts. Two hours later, your shoulders are tense, your stomach is in knots, but you can’t put your phone down.</p> <p>This endless scrolling through bad news – known as “<a href="https://www.health.harvard.edu/mind-and-mood/doomscrolling-dangers">doomscrolling</a>” – sneaks up on us.</p> <p>It’s important to stay in touch with what’s happening in the world. Being informed helps us make better decisions, engage meaningfully in our communities, and respond effectively to changes that affect our lives and those around us.</p> <p>But just like a healthy diet, we must be smart about our news consumption to avoid it <a href="https://theconversation.com/doomscrolling-is-literally-bad-for-your-health-here-are-4-tips-to-help-you-stop-190059">taking a toll on our health</a>.</p> <p>The good news is there are proven ways to stay informed without letting it take over your life. Research shows <a href="https://academic.oup.com/poq/article/84/S1/332/5866766">setting clear boundaries</a> around your news consumption can make a huge difference. So, how can you strike the right balance?</p> <h2>How to set boundaries with news consumption</h2> <p>It’s worth considering why you feel compelled to stay constantly informed. Ask yourself: “will this information change what I can do about it?”.</p> <p>Often, we scroll not because the information is actionable, but because <a href="https://www.sciencedirect.com/science/article/pii/S245195882400071X">we are trying to gain a sense of control</a> in an uncertain world.</p> <p>Research shows scrolling through negative news <a href="https://www.abc.net.au/news/2024-08-29/negative-effects-doomscrolling-young-people-existential-anxiety/104268178">can disrupt your sleep and increase anxiety</a>. To make sure your media consumption is intentional, there are a few steps you can take.</p> <p>Be picky with the news sources you read. Choose a few trusted outlets instead of letting social media algorithms decide what you see. It’s like sticking to a balanced meal plan, but for your mind.</p> <p>While engaging with the news, pay close attention to how you’re feeling. When you notice physical signs of anxiety or emotional distress, that is your cue to take a break.</p> <p>Set aside time earlier in the day with clear boundaries around your news consumption: maybe with your morning coffee or during your lunch break, whatever works for your schedule. Consider implementing a “digital sunset”, too. This is a cut-off time for news and social media, ideally an hour or two before bedtime, to give your mind time to process what you have learned without disrupting your sleep.</p> <p>The world will always be there, but you will be in a better head space to process what is happening.</p> <h2>You don’t have to feel helpless</h2> <p>Taking breaks from consuming news is not burying your head in the sand – it’s practising self care. Studies have shown that <a href="https://www.apa.org/monitor/2022/11/strain-media-overload">people who set healthy boundaries</a> around news consumption are often better equipped to engage meaningfully on important issues and take constructive action when needed.</p> <p>When you check the news, be an active consumer. Instead of endless scrolling:</p> <ul> <li> <p>choose one or two in-depth articles to read thoroughly</p> </li> <li> <p>discuss the news with colleagues, friends and family to process your feelings</p> </li> <li> <p>look for solution-focused news stories that highlight positive change</p> </li> <li> <p>take meaningful action on issues you care about.</p> </li> </ul> <p>There are also various apps and tools that can help you form healthier digital habits. <a href="https://theconversation.com/cant-focus-addicted-to-your-online-world-theres-an-app-for-that-98951">Productivity apps</a> use various approaches to help you stay focused, providing ways to snap you out of mindless scrolling.</p> <p>News curation apps and apps that allow you to save articles to read later can help you establish a balanced news diet, and remove the urgent need to read everything immediately.</p> <p>Many smartphones now come equipped with <a href="https://theconversation.com/rethinking-screen-time-a-better-understanding-of-what-people-do-on-their-devices-is-key-to-digital-well-being-243644">screen time management</a> features, such as Apple’s Screen Time or Android’s Digital Wellbeing. You can use these to monitor your scrolling habits and to manage how much time you spend on social media or news apps.</p> <p>One useful feature is to block apps from use during certain times of day or after you’ve used them for a set amount of time.</p> <h2>Stay mindful, stay engaged</h2> <p>Staying informed doesn’t mean staying constantly connected. By mindfully setting boundaries and using supportive tools, you can keep up with important events while protecting your wellbeing.</p> <p>If you’re trying productivity apps and other tools, start small. Choose one tool that resonates with you rather than trying everything at once. Set realistic goals that fit your life, and use these apps’ insights to understand your habits better.</p> <p>Pay attention to what triggers your doomscrolling and adjust your settings accordingly. Remember, these tools work best when combined with offline activities you enjoy.</p> <p>The goal isn’t to disconnect completely, but to find a sustainable balance between staying informed and maintaining peace of mind. With thoughtful boundaries and the right support tools, you can stay engaged with the world while keeping your mental health intact.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/248017/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/lisa-harrison-1552123">Lisa Harrison</a>, Lecturer in Digital Communications, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a></em></p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/when-news-is-stressful-how-do-you-balance-staying-informed-with-doomscrolling-248017">original article</a>.</em></p>

Technology

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How do mosquito repellents work? A chemistry expert explains

<p><em><a href="https://theconversation.com/profiles/daniel-eldridge-1494633">Daniel Eldridge</a>, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a></em></p> <p>It’s summertime, and for many of us that means plenty of time outside – and, unfortunately, mosquitoes.</p> <p>The combination of the <a href="https://theconversation.com/why-your-summer-might-be-full-of-mosquitoes-according-to-a-scientist-98369">increase in temperature and plenty of water</a> is ideal for these blood-sucking insects to make their presence felt.</p> <p>In the best-case scenario, they are a pest, delivering a highly unpleasant sting. At the other end of the spectrum, they are vectors for diseases responsible for <a href="https://www.cdc.gov/global-health/impact/fighting-the-worlds-deadliest-animal.html">more human fatalities than any other animal on Earth</a>.</p> <p>To keep them at bay, many of us will reach for the bottle of insect repellent or citronella candles in order to avoid the bite and incessant itching that comes with it. But how do these repellents actually work?</p> <h2>A complex interplay</h2> <p><a href="https://www.mcgill.ca/oss/article/health-technology/why-mosquitos-bite-you-and-how-make-them-stop">A great deal</a> of research has gone into understanding how and why female mosquitoes – they are the ones that bite us – are attracted to people.</p> <p>There is evidence showing they are attracted to the <a href="https://www.nih.gov/news-events/nih-research-matters/how-mosquitoes-detect-people">carbon dioxide</a> we exhale, lactic acid found in our sweat, and a variety of other <a href="https://pubmed.ncbi.nlm.nih.gov/24315103/">skin odours</a> and <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6482070/">volatile compounds</a> we give off. The interplay between all these factors is quite <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8906108/">complex</a>.</p> <p>To ward off mosquitoes, physical barriers such as netting make for the best protection. However, while you might put netting around a backdoor patio and barbecue, doing this for any large space is simply not practical.</p> <p>This is where repellents come in.</p> <h2>DEETerrent</h2> <p>There are a variety of mosquito repellents available.</p> <p>The most tried-and-true products are based on a substance called N,N-diethyl-meta-toluamide, more commonly referred to as DEET.</p> <p>This molecule has been commercially available since 1957, <a href="https://www.usda.gov/media/blog/2018/05/17/protecting-military-flying-foes">after the United States military discovered</a> it was an effective insect repellent.</p> <p>DEET is often used as a <a href="https://www.consumerreports.org/health/insect-repellent/how-safe-is-deet-insect-repellent-safety-a4952100929/">point of comparison</a> for <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa011699">studies</a> investigating alternatives. <a href="https://scijournals.onlinelibrary.wiley.com/doi/full/10.1002/ps.5476?casa_token=prUg_pX7fjAAAAAA%3AuEKT5PGXWU1mO4fakwQ9NSEY-0uVYBEz25zWxXjMOp5AxX5UFWENJc1UF_JdsKA45x3sSHpmJSLJSwM">Studies show that</a>, provided they are used according to direction, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4041896/">DEET products are safe and effective</a>.</p> <p>For example, it is recommended that when required, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9458079/">sunscreen is applied</a> before the repellent. DEET products are not recommended for infants.</p> <p>The exact mechanism by which DEET repels mosquitoes and other insects is <a href="https://www.tandfonline.com/doi/full/10.1080/19336934.2015.1079360#d1e132">still explored</a> <a href="https://link.springer.com/article/10.1007/s13258-020-00991-z">today</a>.</p> <p>Many studies link its success to mosquitoes having receptors that sense the presence of DEET, deterring them from closely approaching our skin. Some investigations suggest that when DEET is detected, it <a href="https://pubmed.ncbi.nlm.nih.gov/18339904/">inhibits mosquitoes’ attraction</a> to us, while others show evidence that mosquitoes “<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2518096/pdf/zpq13598.pdf">smell and avoid</a>” DEET.</p> <p>There are also numerous reports demonstrating mosquitoes don’t bite when they <a href="https://www.cell.com/current-biology/pdfExtended/S0960-9822(19)30402-6">land on</a> DEET-treated skin. This is because DEET acts as a contact-based repellent and conveys a chemical message to mosquitoes to leave. <a href="https://www.tandfonline.com/doi/full/10.1080/19336934.2015.1079360">Studies</a> <a href="https://www.cell.com/current-biology/pdfExtended/S0960-9822(19)30402-6">suggest</a> that DEET likely works through a combination of the processes described here.</p> <h2>Effective alternatives</h2> <p>Another more recent family of mosquito repellent products rely on an active ingredient called picaridin (or icaridin).</p> <p>The current consensus is that picaridin products are safe, and highly effective. For many, they are considered appealing as they <a href="https://www.sciencedirect.com/science/article/pii/S0190962207014673?casa_token=zzPMhkW9QtIAAAAA:Euk6hjWnuiem6OAq020Xv0Pu70K7LfN_siLGcK1DIyOZn-mbH7U9tKK115rAK0rYbWQ2oaMGfg#bib49">don’t have as strong a scent</a> as DEET.</p> <p>Picaridin products have been reported to be <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4270489/">equally effective</a> as DEET, or in some cases, even <a href="https://academic.oup.com/jtm/article/25/suppl_1/S10/4990399">slightly superior</a>, though the outcome depends on their concentration too.</p> <p>The other repellent regularly reported as being effective is para-menthane-3,8-diol (PMD).</p> <p>This is produced by chemical treatment of <a href="https://www.phrp.com.au/issues/december-2016-volume-26-issue-5/a-review-of-recommendations-on-the-safe-and-effective-use-of-topical-mosquito-repellents/">oil of lemon eucalyptus</a>.</p> <p>Untreated, this oil isn’t effective at repelling mosquitoes. However, <a href="https://onlinelibrary.wiley.com/doi/10.1002/(SICI)1099-1573(199606)10:4%3C313::AID-PTR854%3E3.0.CO;2-O">several</a> <a href="https://journals.sagepub.com/doi/full/10.1016/j.wem.2015.11.007">studies</a> have shown that PMD is an effective mosquito repellent.</p> <p>The ability of these repellents to deter mosquitoes is <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4270489/">dose</a> <a href="https://academic.oup.com/jtm/article/25/suppl_1/S10/4990399">dependent</a>.</p> <p>In all cases, it’s important that an appropriate dose is applied, with re-application sometimes required to keep protection to a maximum. The performance of these products varies according to many other variables too, including <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4270489/">the species of mosquito</a>.</p> <h2>What about citronella?</h2> <p>Citronella products, including candles and topical formulations, are popular choices for keeping mosquitoes away.</p> <p>However, in systematic testing, these <a href="https://onlinelibrary.wiley.com/doi/10.1155/2015/361021">have been shown</a> to be <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa011699">far less effective</a> than DEET.</p> <p>Studies have also shown that <a href="https://academic.oup.com/jinsectscience/article/17/1/24/2996380?login=false">citronella candles don’t</a> <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4617422/">fend off mosquitoes</a> <a href="https://pubmed.ncbi.nlm.nih.gov/8827606/">as much</a> as you might like.</p> <p>There are many other repellent products on the market.</p> <p>Given the widespread interest in preventing mosquito bites, natural remedies abound. It’s important to recognise that natural <a href="https://academic.oup.com/jinsectscience/article/17/1/24/2996380?login=false">isn’t necessarily more effective</a> and it <a href="https://theconversation.com/what-does-a-chemical-do-addressing-misconceptions-about-chemistry-104085">isn’t necessarily safer</a>.</p> <p>In <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa011699">most reported studies</a>, DEET and picaridin are reported as having the greatest duration of protection (of the order of hours) and greatest effect on the mosquitoes. They are more thoroughly tested than many alternatives.</p> <p>When others are tested, they are often found wanting.</p> <p>One study described sound-based devices as being the repellent equivalent of <a href="https://academic.oup.com/jinsectscience/article/17/1/24/2996380?login=false">snake oil</a>. And although repellent bracelets contain working ingredients, they are largely ineffective in that form. This is because of insufficient concentrations of the active ingredient being “emitted”.</p> <p>When it comes to preventing disease transmission via mosquitoes, the <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4041896/">benefits</a> of the proven repellents far outweigh the risks.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/244403/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/daniel-eldridge-1494633">Daniel Eldridge</a>, Senior Lecturer in Chemistry, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a></em></p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-do-mosquito-repellents-work-a-chemistry-expert-explains-244403">original article</a>.</em></p>

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

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

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Expert reveals how to cope with flight anxiety

<p dir="ltr">While thousands of Aussies travel by plane everyday, not everyone is so relaxed about air travel. </p> <p dir="ltr">According to recent Google data, searches for advice on flight anxiety are on the rise by more than 5000 per cent. </p> <p dir="ltr">Thankfully, there is help out there for those who struggle with anxious thoughts around flying. </p> <p dir="ltr">Researcher and neuroscientist Dr Brian Ramos from Simply Nootropics explained why some people are impacted more than others.</p> <p dir="ltr">"People's past experiences, personality traits, and levels of general anxiety all play a role in how intensely they experience flying anxiety, making some individuals more prone to it than others," he told <em><a href="https://travel.nine.com.au/latest/how-to-get-over-flight-anxiety-before-holiday-expert-tips/72ff01bd-8245-4ba9-a440-8a5fa6fa74db">9Travel</a></em>. </p> <p dir="ltr">He went on to offer four ways to combat flight anxiety on your next trip. </p> <p dir="ltr"><strong>Reframe your anxiety as excitement </strong></p> <p dir="ltr">Dr Ramos believes that by redefining the physical signs of anxiety as excitement for your holiday, you can fool your brain into thinking differently. </p> <p dir="ltr">"Reframing anxiety as excitement can trick your brain into receiving your nervous system's response more positively," Brian said.</p> <p dir="ltr">"Both anxiety and excitement trigger similar physical responses, like a racing heart and butterflies, but the key difference lies in how we interpret them.”</p> <p dir="ltr">"Instead of viewing these sensations as signs of danger, you can remind yourself they signal anticipation and energy."</p> <p dir="ltr"><strong>Think about the facts </strong></p> <p dir="ltr">Looking at your situation practically can help calm your anxious mind when on a plane, according to Dr Ramos. </p> <p dir="ltr">"Look around you - is anyone else freaking out? Aeroplanes are one of the safest modes of transportation," Brian said.</p> <p dir="ltr">"Statistically, the odds of an accident are extremely low, with air travel being far safer than driving in a car - something we all do regularly and don't bat an eyelid at."</p> <p dir="ltr"><strong>Keep yourself busy </strong></p> <p dir="ltr">By tapping into mindful activities can help push anxious thoughts to the back of your mind. </p> <p dir="ltr">As Brian says, "Distracting your mind with a good podcast or book is a great way to manage flight anxiety by redirecting your focus away from fear-inducing thoughts."</p> <p dir="ltr">"Engaging with a story or interesting conversation can keep your brain occupied.”</p> <p dir="ltr"><strong>Re-centre your brain if you feel yourself spiralling </strong></p> <p dir="ltr">"To calm an anxiety attack during a flight, first, focus on your breathing," Brian said.</p> <p dir="ltr">"Practice deep, slow breaths; inhaling through your nose for four counts, holding for four, and exhaling through your mouth for four.”</p> <p dir="ltr">"Second, ground yourself using the 5-4-3-2-1 technique: identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.”</p> <p dir="ltr">"Finally, use positive self-talk."</p> <p dir="ltr"><em>Image credits: Shutterstock </em></p>

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What are plyometric exercises? How all that hopping and jumping builds strength, speed and power

<p><em><a href="https://theconversation.com/profiles/justin-keogh-129041">Justin Keogh</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/mandy-hagstrom-1180806">Mandy Hagstrom</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a></em></p> <p>If you’ve ever seen people at the gym or the park jumping, hopping or hurling weighted balls to the ground, chances are they were doing plyometric exercises.</p> <p>Examples include:</p> <ul> <li><a href="https://www.youtube.com/watch?v=DEwh2mRg3EU&amp;t=315s">box jumps</a>, where you repeatedly leap quickly on and off a box</li> <li><a href="https://www.youtube.com/watch?v=gS4F_YrwZVs">lateral skater hops</a>, where you bound from side to side like a speeding ice skater</li> <li>rapidly throwing a heavy <a href="https://www.youtube.com/watch?v=2iGj4gdfv4E&amp;t=175s">medicine ball against a wall</a>, or to the ground</li> <li>single leg hops, which may involve hopping on the spot or through an obstacle course</li> <li>squat jumps, where you repeatedly squat and then launch yourself into the air.</li> </ul> <p>There are many <a href="https://us.humankinetics.com/products/training-for-speed-agility-and-quickness-3rd-edition-with-hkpropel-online-video?srsltid=AfmBOor2XNPNu3WtrytuxooFb_HmqXf6kEYwlBILhmEiMO2O1uOTIj81">more examples</a> of <a href="https://us.humankinetics.com/products/plyometrics-pdf">plyometric exercises</a>.</p> <p>What ties all these moves together is that they use what’s known as the “<a href="https://www.frontiersin.org/research-topics/10437/the-stretch-shortening-cycle-of-active-muscle-and-muscle-tendon-complex-what-why-and-how-it-increases-muscle-performance/magazine">stretch shortening cycle</a>”. This is where your muscles rapidly stretch and then contract.</p> <h2>Potential benefits</h2> <p>Research shows incorporating plyometric exercise into your routine can help you:</p> <ul> <li><a href="https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2024.1302610/full">jump higher</a></li> <li><a href="https://pubmed.ncbi.nlm.nih.gov/22450257/">sprint faster</a></li> <li>reduce the chances of getting a serious sporting injuries such as anterior cruciate ligament <a href="https://pubmed.ncbi.nlm.nih.gov/36244964/">(ACL) tears</a></li> <li>build <a href="https://pubmed.ncbi.nlm.nih.gov/19897415/">muscle strength</a></li> <li>improve <a href="https://pubmed.ncbi.nlm.nih.gov/38305252/">bone mineral density</a> (especially when combined with <a href="https://pubmed.ncbi.nlm.nih.gov/33357834/">resistance training</a> such as weight lifting), which is particularly important for women and older people at risk of falls.</li> </ul> <p>Studies have found plyometric exercises can help:</p> <ul> <li><a href="https://pubmed.ncbi.nlm.nih.gov/30387072/">older people</a> who want to retain and build muscle strength, boost bone health, improve posture and reduce the risk of falls</li> <li>adolescent athletes who want to build the <a href="https://pubmed.ncbi.nlm.nih.gov/36767213/">explosive strength</a> needed to excel in sports such as athletics, tennis, soccer, basketball and football</li> <li><a href="https://pubmed.ncbi.nlm.nih.gov/27704484/">female athletes</a> who want to jump higher or change direction quickly (a useful skill in many sports)</li> <li><a href="https://pubmed.ncbi.nlm.nih.gov/33956587/">endurance runners</a> who want to boost physical fitness, run time and athletic performance.</li> </ul> <p>And when it comes to plyometric exercises, you get out what you put in.</p> <p>Research has found the benefits of plyometrics are significantly greater when every jump was performed with <a href="https://pubmed.ncbi.nlm.nih.gov/30741877/">maximum effort</a>.</p> <h2>Potential risks</h2> <p>All exercise comes with risk (as does <em>not</em> doing enough exercise!)</p> <p>Plyometrics are high-intensity activities that require the body to absorb a lot of impact when landing on the ground or catching medicine balls.</p> <p>That means there is some risk of musculoskeletal injury, particularly if the combination of intensity, frequency and volume is too high.</p> <p>You might miss a landing and fall, land in a weird way and crunch your ankle, or get a muscle tear if you’re overdoing it.</p> <p>The National Strength and Conditioning Association, a US educational nonprofit that uses research to support coaches and athletes, <a href="https://www.nsca.com/store/product-detail/BOOK/2275/9781718210868">recommends</a>:</p> <ul> <li>a maximum of one to three plyometric sessions per week</li> <li>five to ten repetitions per set and</li> <li>rest periods of one to three minutes between sets to ensure complete muscle recovery.One <a href="https://pubmed.ncbi.nlm.nih.gov/30387072/">meta-analysis</a>, where researchers looked at many studies, found plyometric training was feasible and safe, and could improve older people’s performance, function and health.</li> </ul> <p>Overall, with appropriate programming and supervision, plyometric exercise can be a safe and effective way to boost your health and athletic performance.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/246322/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/justin-keogh-129041">Justin Keogh</a>, Associate Dean of Research, Faculty of Health Sciences and Medicine, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/mandy-hagstrom-1180806">Mandy Hagstrom</a>, Senior Lecturer, Exercise Physiology. School of Health Sciences, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a></em></p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-are-plyometric-exercises-how-all-that-hopping-and-jumping-builds-strength-speed-and-power-246322">original article</a>.</em></p>

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How we diagnose and define obesity is set to change – here’s why, and what it means for treatment

<p><em><a href="https://theconversation.com/profiles/louise-baur-5284">Louise Baur</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/john-b-dixon-11630">John B. Dixon</a>, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a>; <a href="https://theconversation.com/profiles/priya-sumithran-1529047">Priya Sumithran</a>, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a>, and <a href="https://theconversation.com/profiles/wendy-a-brown-1665">Wendy A. Brown</a>, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a></em></p> <p>Obesity is <a href="https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/health-risks#:%7E:text=Having%20overweight%20or%20obesity%20increases,the%20cells%20in%20your%20body">linked to</a> many common diseases, such as type 2 diabetes, heart disease, fatty liver disease and knee osteoarthritis.</p> <p>Obesity is currently defined using a person’s body mass index, or BMI. This is <a href="https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight">calculated</a> as weight (in kilograms) divided by the square of height (in metres). In people of European descent, the BMI for obesity is 30 kg/m² and over.</p> <p>But the risk to health and wellbeing is not determined by weight – and therefore BMI – alone. We’ve been part of a global collaboration that has spent the past two years discussing how this should change. Today we publish how we think obesity should be defined and why.</p> <p>As we outline in <a href="https://www.thelancet.com/commissions/clinical-obesity">The Lancet</a>, having a larger body shouldn’t mean you’re diagnosed with “clinical obesity”. Such a diagnosis should depend on the level and location of body fat – and whether there are associated health problems.</p> <h2>What’s wrong with BMI?</h2> <p>The risk of ill health depends on the relative percentage of fat, bone and muscle making up a person’s body weight, as well as where the fat is distributed.</p> <p>Athletes with a relatively high muscle mass, for example, may have a higher BMI. Even when that athlete has a BMI over 30 kg/m², their higher weight is due to excess muscle rather than excess fatty tissue.</p> <p>People who carry their excess fatty tissue <a href="https://www.abc.net.au/news/health/2017-09-06/waist-size-why-it-matters-and-when-its-a-risk/8839708">around their waist</a> are at greatest risk of the health problems associated with obesity.</p> <p>Fat stored deep in the abdomen and around the internal organs can release damaging molecules into the blood. These can then <a href="https://theconversation.com/body-fat-deep-below-the-surface-is-a-toxic-risk-especially-for-your-heart-146307">cause problems</a> in other parts of the body.</p> <p>But BMI alone does not tell us whether a person has health problems related to excess body fat. People with excess body fat don’t always have a BMI over 30, meaning they are not investigated for health problems associated with excess body fat. This might occur in a very tall person or in someone who tends to store body fat in the abdomen but who is of a “healthy” weight.</p> <p>On the other hand, others who aren’t athletes but have excess fat may have a high BMI but no associated health problems.</p> <p>BMI is therefore an imperfect tool to help us diagnose obesity.</p> <h2>What is the new definition?</h2> <p>The goal of the <a href="https://pubmed.ncbi.nlm.nih.gov/36878238">Lancet Diabetes &amp; Endocrinology Commission on the Definition and Diagnosis of Clinical Obesity </a>was to develop an approach to this definition and diagnosis. The commission, established in 2022 and led from King’s College London, has brought together 56 experts on aspects of obesity, including people with lived experience.</p> <p>The commission’s <a href="https://www.thelancet.com/commissions/clinical-obesity">definition and new diagnostic criteria</a> shifts the focus from BMI alone. It incorporates other measurements, such as waist circumference, to confirm an excess or unhealthy distribution of body fat.</p> <p>We define two categories of obesity based on objective signs and symptoms of poor health due to excess body fat.</p> <p><strong>1. Clinical obesity</strong></p> <p>A person with clinical obesity has signs and symptoms of ongoing organ dysfunction and/or difficulty with day-to-day activities of daily living (such as bathing, going to the toilet or dressing).</p> <p>There are 18 diagnostic criteria for clinical obesity in adults and 13 in children and adolescents. These include:</p> <ul> <li> <p>breathlessness caused by the effect of obesity on the lungs</p> </li> <li> <p>obesity-induced heart failure</p> </li> <li> <p>raised blood pressure</p> </li> <li> <p>fatty liver disease</p> </li> <li> <p>abnormalities in bones and joints that limit movement in children.</p> </li> </ul> <p><strong>2. Pre-clinical obesity</strong></p> <p>A person with pre-clinical obesity has high levels of body fat that are not causing any illness.</p> <p>People with pre-clinical obesity do not have any evidence of reduced tissue or organ function due to obesity and can complete day-to-day activities unhindered.</p> <p>However, people with pre-clinical obesity are generally at higher risk of developing diseases such as heart disease, some cancers and type 2 diabetes.</p> <h2>What does this mean for obesity treatment?</h2> <p>Clinical obesity is a disease requiring access to effective health care.</p> <p>For those with clinical obesity, the focus of health care should be on improving the health problems caused by obesity. People should be offered evidence-based treatment options after discussion with their health-care practitioner.</p> <p><a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(24)01210-8/abstract">Treatment</a> will <a href="https://www.thelancet.com/journals/landia/article/PIIS2213-8587(22)00047-X/fulltext">include</a> management of obesity-associated complications and may include specific obesity treatment aiming at decreasing fat mass, such as:</p> <ul> <li> <p>support for <a href="https://www.obesityevidencehub.org.au/collections/treatment/behavioural-interventions-for-the-management-of-overweight-and-obesity-in-adults">behaviour change</a> <a href="https://www.obesityevidencehub.org.au/collections/treatment/managing-overweight-and-obesity-in-children-and-adolescents">around</a> diet, physical activity, sleep and screen use</p> </li> <li> <p>obesity-management medications to reduce appetite, lower weight and <a href="https://www.obesityevidencehub.org.au/collections/treatment/medication-and-surgery-for-the-treatment-of-overweight-and-obesity-in-adults">improve health</a> outcomes such as blood glucose (sugar) and blood pressure</p> </li> <li> <p>metabolic <a href="https://theconversation.com/thinking-about-bariatric-surgery-for-weight-loss-heres-what-to-consider-184153">bariatric surgery</a> to treat obesity or reduce weight-related health complications.</p> </li> </ul> <h2>Should pre-clinical obesity be treated?</h2> <p>For those with pre-clinical obesity, health care should be about risk-reduction and prevention of health problems related to obesity.</p> <p>This may require health counselling, including support for health behaviour change, and monitoring over time.</p> <p>Depending on the person’s individual risk – such as a family history of disease, level of body fat and changes over time – they may opt for one of the obesity treatments above.</p> <p>Distinguishing people who don’t have illness from those who already have ongoing illness will enable personalised approaches to obesity prevention, management and treatment with more appropriate and cost-effective allocation of resources.</p> <h2>What happens next?</h2> <p>These new criteria for the diagnosis of clinical obesity will need to be adopted into national and international clinical practice guidelines and a range of obesity strategies.</p> <p>Once adopted, training health professionals and health service managers, and educating the general public, will be vital.</p> <p>Reframing the narrative of obesity may help eradicate misconceptions that contribute to stigma, including making false assumptions about the health status of people in larger bodies. A better understanding of the biology and health effects of obesity should also mean people in larger bodies are not blamed for their condition.</p> <p>People with obesity or who have larger bodies should expect personalised, evidence-based assessments and advice, free of stigma and blame.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/245164/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/louise-baur-5284"><em>Louise Baur</em></a><em>, Professor, Discipline of Child and Adolescent Health, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/john-b-dixon-11630">John B. Dixon</a>, Adjunct Professor, Iverson Health Innovation Research Institute, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a>; <a href="https://theconversation.com/profiles/priya-sumithran-1529047">Priya Sumithran</a>, Head of the Obesity and Metabolic Medicine Group in the Department of Surgery, School of Translational Medicine, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a>, and <a href="https://theconversation.com/profiles/wendy-a-brown-1665">Wendy A. Brown</a>, Professor and Chair, Monash University Department of Surgery, School of Translational Medicine, Alfred Health, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-we-diagnose-and-define-obesity-is-set-to-change-heres-why-and-what-it-means-for-treatment-245164">original article</a>.</em></p>

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Travelling in 2025? Here’s how to become a ‘regenerative’ tourist

<p><em><a href="https://theconversation.com/profiles/veselina-stoyanova-2260559">Veselina Stoyanova</a>, <a href="https://theconversation.com/institutions/university-of-birmingham-1138">University of Birmingham</a></em></p> <p>At the start of a new year, many of us contemplate resolutions aimed at self-improvement and a better lifestyle. It is also a time when many of us start thinking about holidays.</p> <p>But have you considered combining the two? Could 2025 be the year when you resolve to be a better traveller?</p> <p>For in 2024, many tourists were on the receiving end of a very loud and very clear message. In some of Europe’s most popular holiday destinations, including Barcelona and Mallorca, there were <a href="https://edition.cnn.com/2024/07/27/travel/why-europe-has-become-an-epicenter-for-anti-tourism-protests-this-summer/index.html">large protests</a> against the negative effects of mass tourism.</p> <p>Overcrowding, <a href="https://www.sciencedirect.com/science/article/abs/pii/S0160738319300817?via%3Dihub">environmental damage</a>, <a href="https://www.sciencedirect.com/science/article/pii/S0160738321001420?via%3Dihub">unaffordable housing</a> and cultural erosion appear to have pushed communities to their limits. There are <a href="https://www.bbc.com/travel/article/20240925-the-summer-that-tourism-fell-apart">vocal demands</a> to make tourism <a href="https://www.sciencedirect.com/science/article/pii/S0160738322001621#s0045">more sustainable</a>.</p> <p>So, perhaps it’s time for travellers to <a href="https://www.unwto.org/tourism-data/un-tourism-tourism-dashboard">shift towards</a> a more sensitive and responsible form of travel.</p> <p><a href="https://www.tandfonline.com/doi/full/10.1080/14616688.2022.2044376#abstract">“Regenerative” tourism</a>, for example, aims to enhance the wellbeing of places and the people who live in them. Unlike mass tourism, which often strains resources and compromises residents’ <a href="https://www.tandfonline.com/doi/full/10.1080/21568316.2019.1599604">quality of life</a>, regenerative tourism is about giving back – by supporting local economies, preserving cultures and nurturing the environment.</p> <p>This means treating your holiday as more than a personal escape. Instead of just lying on a sun lounger, consider planting trees in a reforestation project or learning traditional crafts from local artisans and participating in cultural events.</p> <p>Depending on the location, there might be chances to join in <a href="https://www.volunteerworld.com/en/volunteer-abroad/voluntourism">community programmes</a> which help alleviate poverty or improve the lives of Indigenous communities. These actions can empower locals and help create a more inclusive environment.</p> <p>Wherever you go, you can seek out experiences which help to <a href="https://sdgs.un.org/goals">restore and sustain</a> the places you visit. Imagine, for instance, learning traditional Venetian glassblowing techniques as a way of supporting the artisans who keep this ancient craft alive in Italy.</p> <p>In rural Spain, you could support local communities in remote villages by staying in family-run guesthouses. Or in Bulgaria, you could join farm-to-table dining experiences and visit organic farms in the Thracian Valley to help promote local food production and <a href="https://www.un.org/sustainabledevelopment/hunger/">food security</a>.</p> <p>There may be local events or workshops you can join, cooking classes you can take, or cultural festivals where you can interact with residents and appreciate their perspective.</p> <p>All of these – and countless other examples – are opportunities for travellers to make a contribution to the places they visit, leaving a positive impact. They also offer the traveller the chance to make personal connections and unforgettable memories – providing moments to engage directly with locals people, to ask questions and learn about local culture and history and community activities. Being a gracious guest promotes goodwill and strengthens the bond between travellers and locals.</p> <h2>Direction of travel</h2> <p>These connections also make holidays not merely about personal enjoyment, but about something deeper, with a positive affect on the places we visit.</p> <p>So as you browse the idyllic destinations you might decide to travel to in 2025, it’s worth asking yourself whether you want to be a passive tourist, or a regenerative traveller who combines a sense of curiosity with a sense of responsibility.</p> <p>Tourism in 2025 will be a big part of <a href="https://www.sciencedirect.com/science/article/abs/pii/S2211973617300922">many countries’ economies</a>, but not everyone is happy with the industry and its impact on the world. Yet, consumers can change its direction.</p> <p>The choices we make about our travel plans could mean the difference between a holiday that contributes to a legacy of positive change or one that perpetuates the social and environmental issues facing the planet and its people.</p> <p>As we look ahead, the question is not just where to travel on holiday, but how to travel. Perhaps 2025 could be the year that your adventures inspire transformation, creating a sustainable and inclusive future for tourism. It’s a resolution worth thinking about for years to come.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/245719/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/veselina-stoyanova-2260559"><em>Veselina Stoyanova</em></a><em>, Associate Professor in Strategy &amp; International Management, <a href="https://theconversation.com/institutions/university-of-birmingham-1138">University of Birmingham</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/travelling-in-2025-heres-how-to-become-a-regenerative-tourist-245719">original article</a>.</em></p>

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

<p><em><a href="https://theconversation.com/profiles/milad-haghani-1454675">Milad Haghani</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a></em></p> <p>If someone bumps into us on the footpath or in the mall, we’re generally quite forgiving. We instinctively apologise or step aside, and usually don’t scream at, stalk, or attack the other person.</p> <p>But put us in a car, and <a href="https://x.com/Boenau/status/1755234912540459059">something changes</a>. People who appear calm in everyday life suddenly tailgate, honk, or shout at strangers. <a href="https://www.sciencedirect.com/science/article/pii/S0925753524002467?casa_token=76NSmREtG8MAAAAA:yFEcndOLjARRfthZMFwOQ3UmPeqgJEwSuAvkaA51rH8fA7v8RzHDamohBhf8Ai7jb3Nrp98pz4I">Problems at work</a> or home can suddenly explode in the form of righteous anger toward other road users.</p> <p>Road rage <a href="https://www.sciencedirect.com/science/article/pii/S0001457523000192">increases crash risk</a>, and victims of road rage incidents often have <a href="https://www.mynrma.com.au/media/press-releases/2024/nrma-releases-worrying-road-rage-data">children in the car</a> with them.</p> <p>So, why does driving <a href="https://www.sciencedirect.com/science/article/pii/S0022437524000914?dgcid=raven_sd_recommender_email">bring out the worst in us</a>? And more importantly, <a href="https://www.sciencedirect.com/science/article/pii/S0001457521001755?dgcid=raven_sd_recommender_email">what can we do about it</a>?</p> <h2>Road rage remains common</h2> <p><a href="https://www.mynrma.com.au/media/press-releases/2024/nrma-releases-worrying-road-rage-data">Recent</a> <a href="https://www.budgetdirect.com.au/car-insurance/research/road-rage-study.html?utm_source=chatgpt.com">surveys</a> indicate road rage remains common in Australia.</p> <p>In September 2024, insurer NRMA <a href="https://www.mynrma.com.au/media/press-releases/2024/nrma-releases-worrying-road-rage-data">reported</a> a survey of 1,464 of its members in two states found many had witnessed road rage incidents such as:</p> <ul> <li>tailgating (71%)</li> <li>drivers beeping other drivers (67%)</li> <li>drivers gesturing angrily at other drivers (60%)</li> <li>drivers deliberately cutting in front of other vehicles (58%)</li> <li>drivers getting out of their car to confront to confront another driver (14%)</li> <li>stalking (10%)</li> <li>physical assault (4%).</li> </ul> <p>Another insurer, Budget Direct, <a href="https://www.budgetdirect.com.au/car-insurance/research/road-rage-study.html">reported</a> last year on a survey of 825 people that found about 83% had experienced shouting, cursing, or rude gestures from other people on the road (up by 18% since 2021).</p> <p>And of the female respondents, 87% reported they’d copped this kind of behaviour from other road users.</p> <p>Common triggers for driver anger include tailgating, perceived rudeness (such as not giving a “thank you” wave), and witnessing another person driving dangerously.</p> <p>Aggressive driving behaviours tend to be more common in <a href="https://search.informit.org/doi/abs/10.3316/informit.031918298391749">younger, male drivers</a>.</p> <p>Road rage is a global problem, with studies finding road rage remains common in places such as <a href="https://www.sciencedirect.com/science/article/pii/S0001457509002012?casa_token=G4nhNdF3olAAAAAA:8tdP0GyMiwN4_n4fekvQB-EiUSLa8Q2sgbpMhfUNWh0w9YqeiWft1aPY2ZSFLngcSFZAHfMOQhA">Japan</a>, the <a href="https://newsroom.aaa.com/2016/07/nearly-80-percent-of-drivers-express-significant-anger-aggression-or-road-rage/">US</a>, <a href="https://www.sciencedirect.com/science/article/abs/pii/S1369847805000884">New Zealand</a> and the <a href="https://www.sciencedirect.com/science/article/abs/pii/S1369847898000096">UK</a>, but the degree varies significantly from country to country.</p> <h2>Who is more likely to fly into a rage on the road?</h2> <p>Some of us are more likely than others to fly into a rage while driving. One way researchers <a href="https://www.sciencedirect.com/science/article/pii/S1369847815001722">measure</a> this is via a testing tool known as the <a href="https://www.yorku.ca/rokada/psyctest/driving.pdf">Driving Anger Scale</a>.</p> <p>Data from many studies using this test show drivers who are more prone to anger in general are <a href="https://research.monash.edu/en/publications/driving-anger-as-a-psychological-construct-twenty-years-of-resear">more likely to turn that anger into aggression</a>. They get annoyed by more things, are quicker to act on their feelings, take more risks, and as a result, are more likely to be involved in anger-related crashes.</p> <p>Research suggests that while female drivers experience anger just as much as male drivers, they are less likely to act on it in a <a href="https://www.turkpsikiyatri.com/PDF/C18S3/en/angerExpression.pdf">negative way</a>.</p> <p>Female drivers tend to feel more intense anger in certain situations, such as when <a href="https://www.sciencedirect.com/science/article/pii/S1369847815001722#f0010">faced with hostile gestures or traffic obstructions</a>, compared to their male counterparts.</p> <h2>What can I do to reduce my road rage?</h2> <p>In a car, we’re physically separated from others, which creates a sense of distance and anonymity – two factors that lower our usual social filters. Encounters feel fleeting.</p> <p>There’s a good chance you won’t be held accountable for what you or say or do, compared to if you were outside the car. And yet, we perceive the stakes as high because mistakes or bad decisions on the road can have serious consequences.</p> <p>This mix of isolation, stress, and the illusion of being in a bubble is a perfect recipe for heightened frustration and anger.</p> <p><a href="https://www.sciencedirect.com/science/article/abs/pii/S0001457521001755?dgcid=raven_sd_recommender_email">Research</a> suggests techniques drawn from cognitive behavioural therapy may help.</p> <p>These include learning to identify when you are starting to feel angry, trying to find alternative explanations for other people’s behaviour, using mindfulness and <a href="https://www.sciencedirect.com/science/article/pii/S1369847815001758">relaxation</a> and trying to move away from the trigger.</p> <p>The American Automobile Association also <a href="https://exchange.aaa.com/wp-content/uploads/2013/06/Road-Rage-Brochure.pdf">suggests</a> you can reduce road rage incidents by being a more considerate driver yourself – always use your indicator, avoid cutting others off and maintain a safe distance from other cars.</p> <p>Try to stay calm when other drivers are angry, and allow extra time in your journey to reduce stress.</p> <p>If driving anger is a frequent issue, consider seeking support or <a href="https://www.healthdirect.gov.au/anger-management">anger management resources</a>.</p> <p>Avoiding — or at least being aware of — <a href="https://www.sciencedirect.com/science/article/pii/S1369847821002667">anger rumination</a> can make a big difference. This happens when someone replays anger-inducing events, like being cut off in traffic, over and over in their mind. Instead of letting it go, they dwell on it, fuelling their frustration and making it harder to stay calm.</p> <p>Recognising this pattern and shifting focus — like taking a deep breath or distracting yourself — can help stop anger from escalating into aggression.</p> <p>More broadly, public awareness campaigns highlighting the link between anger and risky driving could also encourage more drivers to seek help.</p> <p>The next time you get behind the wheel, try to remember the other driver, the cyclist, or pedestrian is just another person — someone you might pass on the street without a second thought.</p> <p>We’re often good at forgiving minor missteps in non-driving contexts. Let’s try to bring that same patience and understanding to the road.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/244402/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/milad-haghani-1454675">Milad Haghani</a>, Senior Lecturer of Urban Risk &amp; Resilience, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/even-calm-people-can-fly-into-a-rage-behind-the-wheel-heres-how-to-curb-your-road-rage-before-its-too-late-244402">original article</a>.</em></p>

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Most adults will gain half a kilo this year – and every year. Here’s how to stop ‘weight creep’

<p><em><a href="https://theconversation.com/profiles/nick-fuller-219993">Nick Fuller</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p>As we enter a new year armed with resolutions to improve our lives, there’s a good chance we’ll also be carrying something less helpful: extra kilos. At least half a kilogram, to be precise.</p> <p>“Weight creep” doesn’t have to be inevitable. Here’s what’s behind this sneaky annual occurrence and some practical steps to prevent it.</p> <h2>Small gains add up</h2> <p>Adults <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3151731/">tend to gain weight</a> progressively as they age and typically gain an average of <a href="https://pubmed.ncbi.nlm.nih.gov/23638485/">0.5 to 1kg every year</a>.</p> <p>While this doesn’t seem like much each year, it amounts to 5kg over a decade. The slow-but-steady nature of weight creep is why many of us won’t notice the extra weight gained until we’re in our fifties.</p> <h2>Why do we gain weight?</h2> <p>Subtle, gradual lifestyle shifts as we progress through life and age-related biological changes cause us to gain weight. Our:</p> <ul> <li> <p>activity levels decline. Longer work hours and family commitments can see us become more sedentary and have less time for exercise, which means we burn fewer calories</p> </li> <li> <p>diets worsen. With frenetic work and family schedules, we sometimes turn to pre-packaged and fast foods. These processed and discretionary foods are loaded with hidden sugars, salts and unhealthy fats. A better financial position later in life can also <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-789X.2011.00953.x">result in more dining out</a>, which is associated with a higher total energy intake</p> </li> <li> <p>sleep decreases. Busy lives and screen use can mean we don’t get enough sleep. This disturbs our body’s energy balance, increasing our <a href="https://www.sciencedirect.com/science/article/abs/pii/S1389945708700133">feelings of hunger</a>, triggering cravings and decreasing our energy</p> </li> </ul> <ul> <li> <p>stress increases. Financial, relationship and work-related stress increases our body’s production of cortisol, triggering food cravings and promoting fat storage</p> </li> <li> <p>metabolism slows. Around the age of 40, our muscle mass naturally declines, and our body fat starts increasing. Muscle mass helps determine our metabolic rate, so when our muscle mass decreases, our bodies start to burn fewer calories at rest.</p> </li> </ul> <p>We also <a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2807660">tend to gain a small amount</a> of weight during festive periods – times filled with calorie-rich foods and drinks, when exercise and sleep are often overlooked. <a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2807660">One study of Australian adults</a> found participants gained 0.5 kilograms on average over the Christmas/New Year period and an average of 0.25 kilograms around Easter.</p> <h2>Why we need to prevent weight creep</h2> <p>It’s important to prevent weight creep for two key reasons:</p> <p><strong>1. Weight creep resets our body’s set point</strong></p> <p>Set-point theory suggests we each have a predetermined weight or set point. Our body works to <a href="https://theconversation.com/whats-the-weight-set-point-and-why-does-it-make-it-so-hard-to-keep-weight-off-195724">keep our weight around this set point</a>, adjusting our biological systems to regulate how much we eat, how we store fat and expend energy.</p> <p>When we gain weight, our set point resets to the new, higher weight. Our body adapts to protect this new weight, making it challenging to lose the weight we’ve gained.</p> <p>But it’s also possible to <a href="https://theconversation.com/whats-the-weight-set-point-and-why-does-it-make-it-so-hard-to-keep-weight-off-195724">lower your set point</a> if you lose weight gradually and with an interval weight loss approach. Specifically, losing weight in small manageable chunks you can sustain – periods of weight loss, followed by periods of weight maintenance, and so on, until you achieve your goal weight.</p> <p><strong>2. Weight creep can lead to obesity and health issues</strong></p> <p>Undetected and unmanaged weight creep <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5817436/">can result in</a> obesity which can increase our risk of heart disease, strokes, type 2 diabetes, osteoporosis and several types of cancers (including breast, colorectal, oesophageal, kidney, gallbladder, uterine, pancreatic and liver).</p> <p>A <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5817436/">large study</a> examined the link between weight gain from early to middle adulthood and health outcomes later in life, following people for around 15 years. It found those who gained 2.5 to 10kg over this period had an increased incidence of type 2 diabetes, heart disease, strokes, obesity-related cancer and death compared to participants who had maintained a stable weight.</p> <p>Fortunately, there are steps we can take to build lasting habits that will make weight creep a thing of the past.</p> <h2>7 practical steps to prevent weight creep</h2> <p><strong>1. Eat from big to small</strong></p> <p>Aim to consume most of your food earlier in the day and taper your meal sizes to ensure dinner is the smallest meal you eat.</p> <p>A low-calorie or small breakfast <a href="https://pubmed.ncbi.nlm.nih.gov/32073608/">leads to increased feelings of hunger</a>, specifically appetite for sweets, across the course of the day.</p> <p>We burn the calories from a meal <a href="https://pubmed.ncbi.nlm.nih.gov/32073608/">2.5 times more efficiently</a> in the morning than in the evening. So emphasising breakfast over dinner is also good for weight management.</p> <p><strong>2. Use chopsticks, a teaspoon or an oyster fork</strong></p> <p>Sit at the table for dinner and use different utensils to encourage eating more slowly.</p> <p>This gives your brain time to recognise and adapt to signals from your stomach <a href="https://pubmed.ncbi.nlm.nih.gov/28718396/">telling you you’re full</a>.</p> <p><strong>3. Eat the full rainbow</strong></p> <p>Fill your plate with vegetables and fruits of different colours first to support eating a high-fibre, nutrient-dense diet that will keep you feeling full and satisfied.</p> <p>Meals also need to be balanced and include a source of protein, wholegrain carbohydrates and healthy fat to meet our dietary needs – for example, eggs on wholegrain toast with avocado.</p> <p><strong>4. Reach for nature first</strong></p> <p>Retrain your brain to rely on nature’s treats – fresh vegetables, fruit, honey, nuts and seeds. In their natural state, these foods release the same pleasure response in the brain as ultra-processed and fast foods, helping you avoid unnecessary calories, sugar, salt and unhealthy fats.</p> <p><strong>5. Choose to move</strong></p> <p>Look for ways to incorporate incidental activity into your daily routine – such as taking the stairs instead of the lift – and <a href="https://theconversation.com/does-exercise-help-you-lose-weight-198292">boost your exercise</a> by challenging yourself to try a new activity.</p> <p>Just be sure to include variety, as doing the same activities every day often results in boredom and avoidance.</p> <p><strong>6. Prioritise sleep</strong></p> <p>Set yourself a goal of getting a minimum of <a href="https://www.sciencedirect.com/science/article/abs/pii/S1389945708700133">seven hours of uninterrupted sleep</a> each night, and help yourself achieve it by <a href="https://www.nature.com/articles/ncomms3259">avoiding screens</a> for an hour or <a href="https://journals.sagepub.com/doi/abs/10.1177/1477153515584979?journalCode=lrtd">two</a> before bed.</p> <p><strong>7. Weigh yourself regularly</strong></p> <p>Getting into the habit of weighing yourself weekly is a guaranteed way <a href="https://theconversation.com/how-often-should-you-really-weigh-yourself-223864">to help avoid the kilos creeping up</a> on us. Aim to weigh yourself on the same day, at the same time and in the same environment each week and use the best quality scales you can afford.</p> <hr /> <p><em>At the Boden Group, Charles Perkins Centre, we are studying the science of obesity and running clinical trials for weight loss. <a href="https://redcap.sydney.edu.au/surveys/?s=RKTXPPPHKY">You can register here</a> to express your interest.</em><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/244186/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/nick-fuller-219993">Nick Fuller</a>, Clinical Trials Director, Department of Endocrinology, RPA Hospital, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/most-adults-will-gain-half-a-kilo-this-year-and-every-year-heres-how-to-stop-weight-creep-244186">original article</a>.</em></p>

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

<p><a href="https://theconversation.com/profiles/andres-rafales-perucha-1528635"><em>Andrés Ráfales Perucha</em></a><em>, <a href="https://theconversation.com/institutions/universidad-san-jorge-5704">Universidad San Jorge</a> and <a href="https://theconversation.com/profiles/pablo-gargallo-aguaron-1528652">Pablo Gargallo Aguarón</a>, <a href="https://theconversation.com/institutions/universidad-san-jorge-5704">Universidad San Jorge</a></em></p> <p>For decades, we have known that the way you walk, in particular your walking speed, is tied to your health. One study has even proposed that it be considered <a href="https://pubmed.ncbi.nlm.nih.gov/24812254/">a vital sign</a>, much like heart rate and blood pressure.</p> <p><a href="https://pubmed.ncbi.nlm.nih.gov/26861693/">Various studies</a> have found a link between low walking speed in adults over 65 and a greater risk of cognitive impairment, cardiovascular disease, falls (which could lead to fractures), hospitalisation, and even an increased overall mortality rate.</p> <p>A higher walking speed, on the other hand, is associated with increased functional capacity, meaning a better ability to move around and do activities independently. It is also linked to <a href="https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(24)00092-8/fulltext">greater longevity</a>.</p> <p>But how fast should you walk? <a href="https://www.sciencedirect.com/science/article/abs/pii/S1568163714000646?dgcid=api_sd_search-api-endpoint">Studies</a> recommend a few simple tests, which principally consist of timing how long it takes a person to walk between two points at their usual pace.</p> <p>This <a href="https://www.physio-pedia.com/4_Metre_Walk_Test">test</a> is done over a distance of four metres. A speed of under 0.8 metres per second is associated with a greater risk of frailty.</p> <h2>How to improve walking speed</h2> <p>While there is slight disagreement as to the best exercise for increasing walking speed, the pattern that seems most effective is <a href="https://pubmed.ncbi.nlm.nih.gov/34409961/">multicomponent training</a>, which includes several different forms of exercise:</p> <ol> <li> <p><strong>Balance exercises</strong> can help improve stability and prevent falls. Examples include walking in a straight line putting one foot in front of the other, or standing on one leg, alternating every 10-15 seconds.</p> </li> <li> <p><strong>Flexibility exercises</strong> can improve mobility and reduce risk of injury. The benefits of movement in alleviating back pain are <a href="https://theconversation.com/back-pain-why-exercise-can-provide-relief-and-how-to-do-it-safely-162888">well documented</a>.</p> </li> <li> <p><strong>Muscular exercises</strong> help build strength in the legs, buttocks and other body areas. These can be as straightforward as standing up and sitting down in a chair.</p> </li> <li> <p><strong>Aerobic exercise</strong> improves stamina, and can include walking itself, or <a href="https://theconversation.com/seven-reasons-nordic-walking-is-better-for-you-than-the-normal-kind-187391">Nordic walking</a> (with hiking poles).</p> </li> </ol> <h2>How much aerobic exercise do we need?</h2> <p>The main <a href="https://www.who.int/publications/i/item/9789240014886">guides</a> on physical activity recommend that, provided they are physically and medically able, each adult should do at least 150 minutes of moderately intense aeoribic exercise per week.</p> <p>“Moderate” means you are not too out of breath to hold a conversation, but enough to notice an increased heart and breathing rate. There are few reasons not to do this kind of exercise, and it is beneficial for people with chronic illnesses, including cardiovascular issues, metabolic conditions, or even cancer.</p> <h2>Muscle strength: How, and how much?</h2> <p>Strengthening exercises have traditionally been recommended 2 to 3 times a week, with at least one set per exercise session of the main muscle groups: legs, buttocks, pectorals, back and arms.</p> <p>However, more recent studies suggest that doing less intense but more frequent strengthening exercises may be an effective way to <a href="https://pubmed.ncbi.nlm.nih.gov/34822137/">maintain muscle mass and strength</a>. This would mean doing them almost every day, including even small exercise “snacks” throughout the day.</p> <h2>Use it or lose it</h2> <p>If we don’t train them, muscle mass and strength decrease over time. This not only affects our mobility, but also increases the risk of health problems and even death. A little daily exercise can make a big difference. We therefore recommend that you try to maintain your physical condition as much as possible, both to improve your immediate health and prevent future problems.</p> <p>If you do not know where to start, the best option is always to consult a professional. If you have difficulties or limitations in exercising, a physiotherapist can help you to build a specialised exercise plan, or can adapt one to your needs.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/245880/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/andres-rafales-perucha-1528635">Andrés Ráfales Perucha</a>, Fisioterapeuta y Personal Docente e Investigador de la Universidad San Jorge. Miembro del grupo de investigación UNLOC., <a href="https://theconversation.com/institutions/universidad-san-jorge-5704">Universidad San Jorge</a> and <a href="https://theconversation.com/profiles/pablo-gargallo-aguaron-1528652">Pablo Gargallo Aguarón</a>, Personal Docente e Investigador en Fisioterapia, <a href="https://theconversation.com/institutions/universidad-san-jorge-5704">Universidad San Jorge</a></em></p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/theres-a-link-between-walking-speed-and-ageing-well-heres-how-you-can-improve-your-pace-245880">original article</a>.</em></p>

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How to deal with narcissistic relatives over the holidays

<p><em><a href="https://theconversation.com/profiles/ava-green-1396648">Ava Green</a>, <a href="https://theconversation.com/institutions/city-st-georges-university-of-london-1047">City St George's, University of London</a></em></p> <p>The holiday season is here, and streets are filled with festive sparkles, twinkling lights and cheerful Christmas songs. While many of us are looking forward to spending the holiday period with family and friends, Christmas is anything but jolly for others.</p> <p>Some people are dreading to spend the period without loved ones. Others are fearful of spending it in the company of their extended family and relatives.</p> <p>Will your cousin provoke heated arguments at the dinner table again, outright bullying others and refusing to consider their perspective? Will your dad bring extravagant gifts and criticise others for their presents that he deems are inadequate? Will your aunt steal the show and make it all about her?</p> <p>Such behaviour <a href="https://journals.sagepub.com/doi/abs/10.1177/09637214211044109">is common in narcissism</a>, a personality trait which we all exhibit to various degrees. Narcissistic people have an <a href="https://theconversation.com/narcissism-why-its-less-obvious-in-women-than-in-men-but-can-be-just-as-dangerous-231392">insatiable need for attention</a> and validation. They feel entitled to special treatment, are unable to empathise with others, exploit people to boost their own self-esteem and display controlling and manipulative behaviour.</p> <p>It is not surprising, therefore, that many with narcissistic family members and relatives come to dread the holiday season.</p> <p>The good news, hopefully, is that this holiday season does not need to crash and burn into discord and frustration. Here’s how you can navigate these interactions while looking after yourself.</p> <h2>Limit your exposure</h2> <p>Not everyone has the ability to avoid difficult people, particularly if they are your own parents or siblings. If you can’t avoid your narcissistic relatives entirely, consider limiting the amount of time you spend with them.</p> <p>Imagine your sister ambushing you or creates a scene to draw attention to herself. Have a plan in place for gracefully exiting the conversation or the event itself if it becomes too emotionally draining.</p> <p>This could involve having a couple of emergency exits up your sleeve to avoid confrontation, such as “I am going to go and help mum and dad in the kitchen” or “I am going to go play with the kids”. Alternatively, you could be more straightforward, and comment that “I think I need some space, we can catch up later”.</p> <h2>Set healthy boundaries</h2> <p>A hallmark of narcissism is a <a href="https://www.sciencedirect.com/science/article/abs/pii/S0092656622001428">lack of empathy</a>. Because of their inability to empathise with others, narcissistic people will push boundaries and put their needs before yours. Having realistic expectations and planning accordingly can help ease feelings of frustration and disappointment.</p> <p>For instance, if you engage with your cousin during arguments, he will probably disregard your needs, perspective and feelings. He might make a comment that crosses the line.</p> <p>In any situation, set healthy boundaries by redirecting the conversation to neutralise a potential conflict. You could speak to his interests by asking questions such as “by the way, did you watch the latest episode of (his favourite show)” or “are you going to the football game next week (his favourite team)”?</p> <p>If that fails, set your boundaries firmly and concisely by saying “I do not want to talk about this right now”.</p> <h2>Focus on what you can control</h2> <p>Another hallmark of narcissism is poor emotional regulation – in other words, people with narcissistic traits may feel indignant to respond with <a href="https://psycnet.apa.org/buy/2014-57455-001">rage and aggression</a> if they feel mistreated or criticised.</p> <p>In these situations, they may <a href="https://link.springer.com/article/10.1007/s11199-024-01477-y">manipulate, bully and undermine others</a> to elevate themselves. Resist defensiveness and try to focus on what you can control: how <em>you</em> respond.</p> <p>If someone belittles you for a “mundane present” or for not having reached the same success in life as they think have, use the tactic of <a href="https://www.theguardian.com/science/2022/aug/31/grey-rocking-how-to-bore-a-toxic-narcissist-out-of-your-life">“grey rocking”</a> – being non-reactive, dull and uninteresting. This will avoid fuelling their need for attention.</p> <p>Remind yourself that their attack is not personal – this isn’t about you, it’s about their need for control.</p> <h2>Reframe empathy</h2> <p>If all else fails, you could try to manipulate a narcissistic relative into showing a bit of empathy. Research suggests that it may be possible to reframe empathy in <a href="https://link.springer.com/chapter/10.1007/978-3-319-92171-6_36">a way that makes it desirable</a> to narcissistic individuals.</p> <p>While this is more likely to work in the hands of a trained psychologist, and could backfire, it may be worth a try in a desperate situation.</p> <p>For example, you could quote facts or stories about how people who are good at taking the perspective of others are more successful as leaders than those who are not. Narcissistic people want to be seen to be good at everything, so if you make empathy look advantageous, they may be more likely to show it – or at least pretend to do so.</p> <h2>Look after yourself</h2> <p>While attempting all this, make sure you prioritise your mental and emotional wellbeing. It is okay to retreat to a quiet room to get some headspace or stepping outside for a walk. Remind yourself that you do not need to engage, interact or stay for the whole duration for the sake of family togetherness.</p> <p>Take time to relax in a space where you feel safe and create the time for things you enjoy, be it baking cookies, watching your favourite Christmas movie or wrapping gifts. Try to minimise one-to-one time with people who drain you and instead surround yourself with family members who are more understanding, empathetic and supportive.</p> <p>Whatever the power dynamics in your life might be, you can maintain your authenticity with grace and not only survive, but thrive, this holiday season.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/245877/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/ava-green-1396648"><em>Ava Green</em></a><em>, Lecturer in Forensic Psychology, <a href="https://theconversation.com/institutions/city-st-georges-university-of-london-1047">City St George's, University of London</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-to-deal-with-narcissistic-relatives-over-the-holidays-245877">original article</a>.</em></p>

Family & Pets

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Festive bulge: scientists offer advice on how to beat overeating

<p><em><a href="https://theconversation.com/profiles/thomas-c-erren-336309">Thomas C. Erren</a>, <a href="https://theconversation.com/institutions/university-of-cologne-2576">University of Cologne</a>; <a href="https://theconversation.com/profiles/philip-lewis-429997">Philip Lewis</a>, <a href="https://theconversation.com/institutions/university-of-cologne-2576">University of Cologne</a>, and <a href="https://theconversation.com/profiles/ursula-wild-1398207">Ursula Wild</a>, <a href="https://theconversation.com/institutions/university-of-cologne-2576">University of Cologne</a></em></p> <p>Christmas and New Year are holidays with dietary excesses that many of us cannot control. This often leads to the “festive bulge”. As the holidays approach, could there be a recipe to contain this weight gain and pave the way to sustainable nutrition-based health at the same time?</p> <p>There’s a lot of focus on what we eat and how much we eat – but what about <em>when</em> we eat?</p> <p>Chrononutrition is the science of how timing affects our responses to nutrients. <a href="https://www.sciencedirect.com/science/article/pii/S0092867415003025?via%3Dihub">Scientific insights</a> into when we eat suggest it may be worth exploring for better health.</p> <p>While the idea of getting started on <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9370396/">chrononutrition over Christmas</a> can sound challenging, the guilty conscience that tends to follow feasting over the holidays may provide the needed motivation for the year ahead.</p> <p>So for better health in the new year, why not try out time-restricted eating (TRE)? TRE is a type of <a href="https://theconversation.com/is-intermittent-fasting-actually-good-for-weight-loss-heres-what-the-evidence-says-183500">intermittent fasting</a>: a person eats all their meals and snacks within a particular time window, ranging from six to 12 hours each day. This implies 12 to 18 hours of fasting.</p> <p><a href="https://theconversation.com/is-body-weight-affected-by-when-you-eat-heres-what-science-knows-so-far-143303">More</a> and <a href="https://theconversation.com/delay-eating-breakfast-and-eat-dinner-early-if-you-want-to-lose-body-fat-new-study-101058">more research</a> suggests that this kind of timing may have a significant influence on our health via <a href="https://pubmed.ncbi.nlm.nih.gov/25404320/">interplays</a> between our <a href="https://pubmed.ncbi.nlm.nih.gov/25815987/">body clocks and nutrition</a>.</p> <p>As researchers with a focus on circadian biology, we have <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9370396/">identified the festive season</a> as a suitable starting point for a lifestyle change to time-restricted eating.</p> <h2>What is chrononutrition?</h2> <p>The basic idea of chrononutrition is that the body’s response to the timing of meals can promote well-being and health via the circadian timing system. This timing system refers to the internal 24-hour mechanism that primes our bodies for the challenges and stimuli of the 24-hour day. This includes when nutrients are likely to be consumed, how they are used within the body at a given time and how the body responds to them at a given time.</p> <p>A rodent experiment in the <a href="https://academic.oup.com/jn/article-abstract/10/1/63/4725662">1930s</a> led to a focus on counting calories and calorie-restricted eating. This dietary restriction extended the lifespan of rats in this case. It was subsequently shown in a wide range of species. The promise is large: if you eat less, then weight loss, better health and a longer life may follow.</p> <p>The rodent experiment was followed by research into diets that foster health and prevent disease. Interest in <a href="https://pubmed.ncbi.nlm.nih.gov/3794831/">“meal-timing, circadian rhythms and lifespan”</a> was sparked by Franz Halberg (known as the father of American chronobiology), among others, in the 1980s.</p> <p>These studies around food and behaviour take <a href="https://pubmed.ncbi.nlm.nih.gov/25404320/">evolutionary considerations</a> into account. For instance, rodents gain fitness when fed in a time-restricted manner. In contrast, human behaviour tends to involve more <a href="https://pubmed.ncbi.nlm.nih.gov/26411343/">erratic eating patterns</a> during the hours when people are awake.</p> <h2>Lifestyle changes</h2> <p>So what practical advice can we give on the occasion of Christmas and New Year from the <a href="https://www.nobelprize.org/prizes/medicine/2017/advanced-information/">2017 Nobel Prize-winning field of chronobiology</a>? The field gained recognition for its discoveries into how internal clocks organise our physiology and enable us to live in harmony with the external rhythms of day and night.</p> <p>Findings from this field point to a simple lifestyle change: limiting when you eat to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4255155/">eight to 10 hours</a> a day could protect you from developing obesity, or even lessen the negative health impacts of existing obesity. And time-restricted eating can work even if practised for only <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4255155/">five days per week</a>.</p> <p>Importantly, if you can reduce a long habitual eating window (for instance, 15 hours) to a time-restricted eating window of eight hours, you are likely to benefit more than someone who reduces a habitual eating window of 10 hours to eight hours. Reductions in eating-time windows have already <a href="https://www.nejm.org/doi/10.1056/NEJMoa2114833?url_ver=Z39.88-2003&amp;rfr_id=ori:rid:crossref.org&amp;rfr_dat=cr_pub%20%200pubmed">been found</a> to help some overweight humans lose weight, sleep better and feel more energised.</p> <p>Granted, much of the evidence comes from animal studies – and humans are certainly not big mice. Nonetheless, there have been no reports of detriments to this practice in humans. However, there has been <a href="https://www.sciencedirect.com/science/article/abs/pii/S0899900722001897?via%3Dihub">one report</a> of possible disadvantages to offspring in a pregnant animal model of time-restricted eating.</p> <h2>Late breakfast and early supper</h2> <p>Why not try what some studies suggest and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9370396/">start time-restricted eating over Christmas</a>, or put it on your New Year’s resolution list?</p> <p>To get started, consider having a late breakfast and an early dinner. Of course, if in doubt about the impact of time-restricted eating – or if you have medical or dietary restrictions, or are pregnant – talk to your doctors first for advice.</p> <p>Beyond paying attention to calorie intake and food composition, “when we eat” is a relatively simple and potentially sustainable approach.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/195822/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/thomas-c-erren-336309"><em>Thomas C. Erren</em></a><em>, Professor, <a href="https://theconversation.com/institutions/university-of-cologne-2576">University of Cologne</a>; <a href="https://theconversation.com/profiles/philip-lewis-429997">Philip Lewis</a>, Research associate, <a href="https://theconversation.com/institutions/university-of-cologne-2576">University of Cologne</a>, and <a href="https://theconversation.com/profiles/ursula-wild-1398207">Ursula Wild</a>, Research Associate, <a href="https://theconversation.com/institutions/university-of-cologne-2576">University of Cologne</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/festive-bulge-scientists-offer-advice-on-how-to-beat-overeating-195822">original article</a>.</em></p>

Body

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How to make gravy (using chemistry)

<p><a href="https://theconversation.com/profiles/nathan-kilah-599082">Nathan Kilah</a>, <em><a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a></em></p> <p>“Gravy Day” is a relatively new date in the Australian calendar. Paul Kelly’s song <a href="https://theconversation.com/humbug-tinsel-and-gravy-in-search-of-the-perfect-christmas-pop-song-88924">How to Make Gravy</a> tells the story of a prisoner (Joe) writing to his brother on December 21. Joe laments missing the family Christmas celebrations and asks who will make gravy for the roast lunch in his absence.</p> <p>While a roast may not be everyone’s idea of the perfect <a href="https://theconversation.com/a-festive-feast-of-fish-and-fruit-the-creation-of-the-australian-christmas-dinner-151201">Christmas feast</a>, “Gravy Day” does give the opportunity to discuss the chemistry involved in making gravy – a thickened sauce made from drippings collected from roasted meats.</p> <h2>Give my love to Angus (beef?)</h2> <p>Roasting meat sets off a cascade of chemical reactions, producing myriad new flavour chemicals. More than <a href="https://link.springer.com/chapter/10.1007/978-1-4615-2143-3_10#:%7E:text=This%20has%20resulted%20in%20the,and%20lean%20components%20of%20meat.">1,000</a> flavour compounds have been identified in roasted meats.</p> <p>Each chemical gives its unique characteristics to the taste and smell of the finished roast. The chemical <a href="https://www.sciencedirect.com/science/article/pii/S0308814698000764">12-methyltridecanal</a> helps give roast beef its “beefy” flavour, while the sulfur-containing compound <a href="https://www.sciencedirect.com/science/article/pii/S0963996922004422">2-methyl-3-furanthiol</a> is more often found in roast chicken.</p> <p>There are three main types of chemical reactions taking place when roasting meats that produce flavour chemicals.</p> <p>The <a href="https://theconversation.com/kitchen-science-from-sizzling-brisket-to-fresh-baked-bread-the-chemical-reaction-that-makes-our-favourite-foods-taste-so-good-58577">Maillard reaction</a> is responsible for both colour and flavour. This broad reaction type takes place between amino acids from the protein and sugars and simple carbohydrates found in the meat.</p> <p>The Maillard reaction is also the chemistry responsible for many favourite flavours, including roasted coffee, chocolate, steak, toast and more.</p> <h2>A hundred degrees, even more maybe</h2> <p>The other main type of reaction occurring in a hot oven is the breakdown of fats by “<a href="https://doi.org/10.1016/j.foodres.2022.111385">lipid degradation</a>”. This can form hundreds of different chemical compounds. Many of these chemicals are described as “fatty”, “tallowy”, or smell like fried foods.</p> <p>The unique fat profiles found in different animals translate to the profile of flavour chemicals that form from lipid degradation when roasted. Further flavour compounds can arise through the third type of reactions combining products of Maillard reactions and lipid degradation.</p> <p>One specific flavour compound identified as having a “gravy aroma” is known as <a href="https://pubs.acs.org/doi/10.1021/jf9023189">3-mercapto-2-methylpentan-1-ol</a>. This compound comes from roasted vegetables, so including some veggies in your roasting pan will give you more depth of gravy flavour. Also, “cutting onions” is a useful excuse if listening to How to Make Gravy gets you feeling emotional.</p> <h2>The treasure and the trash</h2> <p>Roasting meats causes the fats to “render” and separate from the meat as a liquid. The fat pools in the tray with flavour-rich meat juices.</p> <p>While the fat and the water both carry flavour compounds, too much fat can give the finished gravy an unpleasant mouth feel, or can separate into layers when served.</p> <p>It’s worth pouring off the pan juices into a jug to allow the fat to separate from the liquid so you can control how much fat you’re adding. Be sure to dispose of the excess fat responsibly – <a href="https://theconversation.com/why-shouldnt-i-pour-oil-or-paint-down-the-sink-and-what-should-i-do-instead-206604">don’t pour it down the drain</a>.</p> <h2>Just add flour…</h2> <p>Flour (or, more specifically, starch) is the secret ingredient of a good gravy. Starches are <a href="https://www.sciencedirect.com/science/article/pii/S0168945222000474">large complex chemicals</a> that are made up of lots of sugars joined together.</p> <p>Starch granules are tightly packed and swell greatly when they absorb water. The swollen starch molecules forms a gel-like network that traps water and oil to give a thickened gravy.</p> <p>Wheat flour is most often used as the starch source. Corn and arrowroot starch can also be used. They have a higher percentage of starch than flour and a more neutral flavour.</p> <p>Wheat starch typically requires a larger quantity to be added and longer cooking to form a paste. Whichever starch you use, don’t add it too quickly or without mixing as you’ll form lumps.</p> <h2>…salt, red wine, and a dollop of tomato sauce</h2> <p>Salt is a common ingredient when preparing roast meats, both on the surface of the meat to draw out moisture and as a flavouring agent. The pan juices are typically concentrated as part of the gravy making process.</p> <p>Make sure you taste the gravy before seasoning, as salt will be concentrated by heating.</p> <p>Additional flavour components can be introduced by adding red wine, sherry, stock, or tomato sauce. These ingredients will broaden the flavour profile through sweetness (sugar), acidity (vinegar, citric and malic acids), and umami in the case of tomato sauce (natural glutamates, such as those found in MSG). Some folk even add Vegemite to their gravy for an extra umami boost.</p> <h2>I bet it will taste the same</h2> <p>If you happen to have screwed up your gravy this time, or are after convenience, then you can turn to an instant gravy powder. The main ingredient is typically maltodextrin or another corn-derived (and possibly chemically modified) starch.</p> <p>Shelf-stable powdered fats, salt, colours, and a range of <a href="https://theconversation.com/busting-the-myth-that-all-food-additives-are-bad-a-quick-guide-for-label-readers-82883">flavour additives</a> will be present in varying amounts depending on the style and price point of the product.</p> <p>The advantages of the instant version are speed and uniformity due to the carefully controlled commercial production.</p> <p>So unlike Joe’s concerns for his family’s gravy, an instant gravy will be more likely to taste the same, regardless of who ends up making it.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/219589/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/nathan-kilah-599082">Nathan Kilah</a>, Senior Lecturer in Chemistry, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-to-make-gravy-using-chemistry-219589">original article</a>.</em></p>

Food & Wine

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5 retirement derailers and how to avoid them

<p>Retirement is often called our “golden years”, the time we can enjoy the fruits of our working lives. Not everything goes to plan, and five particular issues can derail even the best laid retirement plans – regardless of whether they hit before or post retirement.  Avoiding the worst effects involves preparing for the worst and hoping for the best. </p> <p>Remember that good retirement planning involves impartial advice to identify risks, and strategies to address them, that you may not have considered. So, check in with your financial adviser, accountant and family lawyer to ensure you have all your bases covered.</p> <p><strong>#1. Relationship breakdowns</strong></p> <p>Separations and divorces see you shift from two incomes to one, joint assets are split (potentially even sold), and acrimonious splits result in costly legal battles.  Furthermore, elder abuse affects one in six older Australians, the Australian Institute of Health and Welfare notes. Adult children, siblings and close friends are among the perpetrators. This could involve financial, physical, emotional or other forms of abuse and control.</p> <p><span style="text-decoration: underline;"><em>Solution:</em></span> Maintain financial independence. Not everything has to be shared – it is good to have your own income, savings, superannuation and investments in addition to joint assets. A prenuptial agreement helps by outlining what each partner came into the relationship with. </p> <p>Open communication is crucial, as is active participation in financial decisions – two pairs of eyes are better than one. Keep super beneficiaries updated. I’ve seen people unwittingly gift their ex their super, leaving their current partner with nothing, because these details weren’t updated post-separation. </p> <p><strong>#2. Partner’s premature death </strong></p> <p>Sudden deaths from an accident, illness, natural disaster, crime or other unforeseen cause not only take someone before their time, but can cripple those left behind. This is especially true where the departed was the primary or sole breadwinner, often forcing their partner to retire much later.</p> <p><span style="text-decoration: underline;"><em>Solution:</em></span> Don’t stick your head in the sand. Expect the unexpected and plan accordingly. Life insurance is perhaps the most obvious form of protection here. It can be taken out within your super, so it needn’t touch your everyday finances.Ensure everyone’s wills and estate planning are up-to-date and accessible, saving valuable time to finalise estate transfers and financial access for surviving beneficiaries.</p> <p><strong>#3. Chronic health problem</strong></p> <p>Whether it’s cancer, dementia (especially early on-set), or any other chronic condition, the problem here (over and above your health) is two-fold: healthcare costs suddenly soar, while ability to earn an income ceases – temporarily or permanently. You may even be forced into early retirement, draining your nest egg earlier than planned – doubly so if your partner also must retire to care for you.</p> <p><span style="text-decoration: underline;"><em>Solution:</em></span> Have a plan B. Fallback options are invaluable, such as health insurance to offset medical costs and an emergency fund for paying bills while undergoing treatment. Don’t sell investments unless you absolutely have to – they can generate passive income now while offering longer-term capital growth.</p> <p><strong>#4. Major financial setback</strong></p> <p>Financial setbacks have numerous causes – natural disasters, scams, business failures, investment losses, gambling addictions. However. the results are often the same – financial stress and delayed retirement.</p> <p><span style="text-decoration: underline;"><em>Solution:</em></span> Act quickly. Of course, prevention is best, but not everything is preventable. If you do suffer a major setback, fast and decisive action is crucial – both to stem the losses and put your recovery into action ASAP. See what can be recovered. Banks can put a stop on withdrawals and cards. Revisit protections, such as insurances and back-up plans.  </p> <p>Emergency grants and assistance are offered by governments and charities during disasters.  Get support – financial setbacks are stressful. Don’t compound the pain by letting your mental and physical health slide.</p> <p><strong>#5. Insecure housing</strong></p> <p>We all know the rental market is tight. It’s even harder for those in retirement: landlords prioritise tenants in paid employment; rents consume a larger share of retirement income than home ownership. Then there are ownership considerations: joint tenants versus tenants in common. If your partner dies, will you automatically inherit ownership or be forced to move?</p> <p><span style="text-decoration: underline;"><em>Solution:</em></span> Do your best to get on the property ladder.  That may require some creative thinking. Consider cheaper markets from where you live; entry-level “renovator’s delights” to improve over time; pooling funds to buy jointly with trusted family or friends. Even if you rent out the property, you have the option to move in should you find yourself otherwise homeless. </p> <p>Plus, you have a stable investment over and above your super. Also, consider ongoing maintenance costs and tax implications. Owning or inheriting a property is counterproductive if you can’t afford its upkeep or mortgage repayments.</p> <p><em><strong>Helen Baker is a licensed Australian financial adviser and author of On Your Own Two Feet: The Essential Guide to Financial Independence for all Women. 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></strong></em></p> <p><em><strong>Image credits: Shutterstock</strong></em></p>

Money & Banking

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How to keep your physical and mental health on track during the holidays

<div class="theconversation-article-body"><em><a href="https://theconversation.com/profiles/scott-lear-423698">Scott Lear</a>, <a href="https://theconversation.com/institutions/simon-fraser-university-1282">Simon Fraser University</a></em></div> <div class="theconversation-article-body">With the festive season upon us, many people will be gathering with family and friends, whether it’s a workplace party, a friend’s get-together or a quiet night at home watching Christmas movies. While enjoyable, these events can disrupt your healthy lifestyle habits.</p> <p>A <a href="https://www.sciencedaily.com/releases/2023/12/231204135305.htm">recent survey</a> reported nearly 45 per cent of people take a break from exercise during the holidays, more than half say they feel more tired and have less time for themselves, and about one-third report drinking more.</p> <p>My research looks at the benefits of a <a href="https://drscottlear.com/">healthy lifestyle</a> on <a href="https://open.spotify.com/show/1xsvY0F6qbBKDG8INVvy5T">physical and mental health</a>. And many of these same healthy behaviours can help you navigate the holidays.</p> <h2>Eating right</h2> <p>Cakes, chocolates, spiced ham, turkey stuffing, mulled wine and other delights abound during this time of year. Most of these foods are high in fat, sugar and calories. So it’s no surprise the holidays are associated with a greater consumption of food. And one survey even pegged people <a href="https://www.huffingtonpost.co.uk/entry/calories-consumed-on-christmas-day_uk_584abfb4e4b0fccb67997275">eating close to 6,000 calories on Christmas Day</a>. That’s two to three times the daily caloric recommendation for most people.</p> <p>With this amount of eating, there are many claims the holidays result in weight gain. While there is an enduring rumour that <a href="https://www.nytimes.com/2006/10/31/health/nutrition/31real.html">average holiday weight gain is five to 10 pounds</a> (2.25 to 4.5 kilograms), in reality it may be much less. A study published in 2000 reported it to be only <a href="https://doi.org/10.1056/NEJM200003233421206">around one pound</a>, or about half a kilogram. However, as this was an average amount, there were still some people in the study who gained five or more pounds.</p> <p>While indulging on one or two occasions isn’t going to derail your diet, if you have a holiday circuit of events you do, you may want to develop a strategy on how to manage your diet. First ask yourself if you need (or want) to go to all of them.</p> <p>For the events you do go to, pick one or two occasions at which you’ll indulge. These might have the best food, or your closest family and friends are present. For the others, try staying on the healthier side of things.</p> <p>Before you go, make sure you eat well during the day leading up to your event so you’re not going to the event hungry. Also, make sure you get plenty of sleep. A lack of sleep can make you more likely to reach for <a href="https://doi.org/10.1016/j.foodqual.2020.104074">high-energy foods and eat more</a>.</p> <p>Try to enlist a health buddy, whether a friend or even the host, to keep you on track. And be mindful of alcohol intake, which can impair your self-discipline.</p> <h2>Staying active</h2> <p>When it comes to exercise, most of us are creatures of habit. This is a good thing, because having <a href="https://journals.sagepub.com/doi/10.1177/1559827618818044">a routine is the best way to maintain regular exercise</a>. But the holidays are anything but routine. Gyms, pools and community centres may have shortened hours or be closed. Your trainer or aerobics instructor may have taken time off.</p> <p>Now, missing a few exercise sessions isn’t going to affect your fitness and long-term health, but it can affect your mood. Exercise is known to <a href="https://doi.org/10.1016/j.physbeh.2017.03.013">increase energy levels</a>, <a href="https://doi.org/10.1007/s10902-018-9976-0">improve mood</a> and <a href="https://doi.org/10.1016/j.psyneuen.2014.10.019">reduce stress</a>. All of which can be helpful during the frenetic holidays. And missing an exercise session can be like not having your morning coffee.</p> <p>But the holidays also present numerous opportunities to get in a lot of activity — from shopping to Christmas markets to walking around your neighbourhood looking at the decorations.</p> <p>You can also get into the holiday spirit by singing Christmas carols (or any other song). Singing can <a href="https://doi.org/10.1136/bmjopen-2018-026995">reduce anxiety</a>, potentially <a href="https://doi.org/10.1136/bmjresp-2021-000959">increase your lung capacity</a> and <a href="https://doi.org/10.1007/s10865-004-0006-9">increase the number of infection-fighting molecules</a> in your blood. And singing with others is known to build social bonds and <a href="https://doi.org/10.1177/03057356211042668">release oxytocin</a>, which can improve one’s mood.</p> <p>While the quality of your singing doesn’t matter for most of these benefits, the more you do sing, <a href="https://doi.org/10.1002/hbm.21173">the more you’ll likely benefit</a>.</p> <h2>Managing stress</h2> <p>Nearly <a href="https://www.apa.org/news/press/releases/2023/11/holiday-season-stress">90 per cent of adults in the United States associate the holiday season with some form of stress</a>. While the holidays are meant to be a period of joy, it’s not uncommon to feel overwhelmed by the shopping, hosting events, expectations of others and the added financial costs.</p> <p>This may be one of the reasons why the number of <a href="https://doi.org/10.1161/01.CIR.100.15.1630">heart attacks and cardiac-related deaths</a> increase during the holiday period. In addition, it’s believed people delay seeking treatment during the holidays, given that <a href="https://doi.org/10.1161/01.CIR.0000151424.02045.F7">emergency department visits spike after they’re over</a>.</p> <p>Stress occurs when people feel they don’t have control over what’s going on. Setting up a holiday plan can help. Your plan could include a spending budget, which events you’ll attend and which you’ll say no to. If you’re hosting a dinner, plan the menu ahead of time, enlist help from others or even get take-out.</p> <p>Other strategies for managing, and preventing, stress include getting regular exercise, ensuring you get enough sleep, avoiding unrealistic expectations and setting aside some quiet time to do something just for yourself.</p> <p>While we all want things to be perfect, even the best plans may go astray. If that does happen, that’s okay and go easy on yourself. If you do find the holidays challenging, make sure you speak up to the people around you for their support.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/219946/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/scott-lear-423698"><em>Scott Lear</em></a><em>, Professor of Health Sciences, <a href="https://theconversation.com/institutions/simon-fraser-university-1282">Simon Fraser University</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-to-keep-your-physical-and-mental-health-on-track-during-the-holidays-219946">original article</a>.</em></p> </div>

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How an AI grandma is combating phone scams

<p>Fraudsters frequently target the elderly for scams, so one company took matters into their own hands and created an AI grandmother who tricks phone scammers. </p> <p>At first glance Daisy looks like every other grandmother, with hobbies like knitting, a cat named Fluffy and loves talking about her family among other things. However, the AI chatbot is designed to trick phone scammers into thinking they are speaking to a real person. </p> <p>The AI, created by British mobile phone company O2, is designed to combat fraud, and while Daisy doesn't intercept any calls, she has a list of phone numbers used by UK scammers. </p> <p>Daisy's mission “is to talk with fraudsters and waste as much of their time as possible with human-like rambling chat to keep them away from real people,” the company said in a statement unveiling Daisy earlier this month. </p> <p>Her tactics have kept “numerous fraudsters on calls for 40 minutes at a time." </p> <p>Developed in partnership with London advertising agency VCCP, Daisy uses a custom language model to hold autonomous conversations with scam callers in real time. </p> <p>Her voice was modelled on a staff member's grandmother. </p> <p>“Whilst anyone can be a victim of a scam, criminal fraud gangs often target the elderly so we leaned into scammers’ own biases to create an AI granny based on a real relative of a VCCP employee,”  the agency said in a statement. </p> <p>“Over the course of many hours of scam calls she’s told meandering stories of her family, talked at length about her passion for knitting and provided false personal information including made-up bank details.”</p> <p>Last year, Virgin Media O2, blocked more than £250 million ($A487.5 million) in suspected fraudulent transactions, which is roughly equivalent to stopping one every two minutes. </p> <p>According to the telecommunications company, Daisy was developed in response to research revealing that the top reason why the British public wouldn’t bait scammers themselves is because they don't want to waste their own time. </p> <p>“With scammers operating full-time call centres specifically to target Brits, we’re urging everyone to remain vigilant,” commented Murray Mackenzie, Virgin Media O2’s director of fraud.</p> <p>Daisy, has "all the time in the world", and the video's unveiling her character, showed just how positive her work has been. </p> <p>“It’s nearly been an hour!” one exasperated scammer said over the phone. </p> <p>Another fraudster said: “I think your profession is bothering people.” </p> <p>The chatbot replied: “I’m just trying to have a little chat.”</p> <p><em>Image: O2</em></p> <p> </p>

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