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Don’t like drinking plain water? 10 healthy ideas for staying hydrated this summer

<p><em><a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a></em></p> <p>Have you heard the saying “water is life?” Well, it’s true.</p> <p>Water is an <a href="https://www.hsph.harvard.edu/nutritionsource/water/">essential nutrient</a>. Our body cannot produce sufficient water to live, so we need to consume water through food and fluids to survive.</p> <p>Maintaining hydration is one of the most fundamental components of good health. But lots of people don’t like drinking plain water much. The good news is there are many other healthy ways to help you stay hydrated.</p> <h2>Why hydration is important</h2> <p>Water is vital for many aspects of body functioning. About half our blood is “blood plasma”, which is over 90% water. Blood plasma is essential for carrying energy, nutrients and oxygen to the cells in the body that need it most. Water helps to remove waste products via the kidneys. It also helps keep joints lubricated, the digestive system functioning, the body’s temperature controlled and skin plump and strong.</p> <p>If you don’t consume enough water, you may experience symptoms of dehydration such as headaches, dizziness, tiredness, low concentration, constipation and a dry mouth. Being severely dehydrated increases the risk of <a href="https://www.kidney.org/atoz/content/kidneystones">kidney stones</a> and <a href="https://www.healthdirect.gov.au/urinary-tract-infection-uti">urinary tract infections</a>.</p> <p>If you feel thirsty, it means your body is already <a href="https://my.clevelandclinic.org/health/treatments/9013-dehydration#:%7E:text=If%20you're%20thirsty%2C%20you,life%2Dthreatening%20illnesses%20like%20heatstroke.">mildly dehydrated</a>, so make sure you pay attention to what your body is telling you.</p> <h2>How much fluid do you need?</h2> <p>The amount of fluid we need changes as we age. Relative to our body weight, our needs decrease. So, a newborn baby has higher fluid needs (per kilogram body weight) than their parent, and older adults have lower fluid needs than younger adults.</p> <p>Fluid requirements are related to metabolic needs and vary from person-to-person. The normal turnover of water in adults is approximately 4% of total body weight per day. So, for example, if you weigh 70 kilograms, you’ll lose about 2.5 to 3 litres of water a day (not including sweating). This means you will need to consume that amount of water from food and drinks to maintain your hydration.</p> <p>Eight cups (or two litres) a day is often <a href="https://www.npr.org/2022/09/21/1124371309/busting-common-hydration-water-myths?utm_source=npr_newsletter&amp;utm_medium=email&amp;utm_content=20221016&amp;utm_term=7386723&amp;utm_campaign=health&amp;utm_id=31926817&amp;orgid=&amp;utm_att1=">mentioned</a> as the amount of water we should aim for and a nice way to track your intake. But it doesn’t account for individual variation based on age, gender, body size and activity levels.</p> <p>Alcohol is a diuretic, which means it dehydrates the body by promoting water loss through urine. This fluid loss is a key factor that contributes to the severity of a hangover. Always have a glass of water in between alcoholic drinks to help stay hydrated.</p> <p>Caffeinated drinks (like tea and coffee) only have a mild diuretic effect. For most healthy adults, it’s okay to consume up to 400 mg of caffeine a day – that’s about four cups of coffee or eight cups of tea. If you drink more than this, it may impact your hydration levels.</p> <p>To check your specific requirements, check out the Australian <a href="https://www.nrv.gov.au/nutrients/water">guidelines</a> for fluid intake.</p> <h2>People who should take extra care</h2> <p>Some people are at greater risk of the harmful health effects from dehydration and need to pay special attention to their fluid intake.</p> <p>The highest priority groups are babies, young kids, pregnant women, and older adults. These groups are at greater risk for many reasons, including relatively higher water needs per kilo of body weight, reduced ability to detect and respond to symptoms of dehydration, and barriers to consuming fluids regularly.</p> <p>Family and friends can play an important role in <a href="https://www.agedcareguide.com.au/information/hydration-for-elderly-people-and-the-dangers-of-dehydration">supporting loved ones</a> to maintain hydration, especially during warm weather.</p> <h2><strong>Ten ideas for keeping fluids up this summer</strong></h2> <ol> <li> <p><strong>Download a water reminder app on your phone</strong> This will help keep you on track during the day and give you digital “high fives” when you hit your water goals.</p> </li> <li> <p><strong>Add sugar-free flavouring</strong> Try a sugar-free fruit infusion in your water to make it more appealing. Prepare a jug in the refrigerator and infuse it overnight so it’s chilled for you the next day. Fill it up and take it everywhere with you!</p> </li> <li> <p><strong>Add some fresh fruit</strong> Add some slices of lime, lemon, berries, pineapple or orange to your water bottle for some natural flavouring. If the bottle is kept in a fridge, the fruit will stay fresh for about three days.</p> </li> <li> <p><strong>Make a jug of iced tea (not the bottled stuff)</strong> There are many great sugar-free recipes online. Tea contributes to fluid intake too. For green and black teas, brew in boiling water then cool overnight on the bench before refrigerating. Fruit teas can be made using cold water immediately.</p> </li> <li> <p><strong>Add a dash of cordial to your water</strong> A small amount of cordial in your water is a healthier alternative to drinking a sugar-sweetened soft drink or fruit juice. Diet cordials have less added sugar again.</p> </li> <li> <p><strong>Make a fruit ‘slushie’</strong> Combine fresh fruit, ice and water at home in the morning and sip to increase your fluid intake for the day.</p> </li> <li> <p><strong>Buy a soda maker for your home</strong> Some people find plain water tastes better with bubbles. Sparkling mineral water is great too, as long as there is no added sugar or sweeteners.</p> </li> <li> <p><strong>Before you eat anything, have a glass of water</strong> Make it a rule with yourself to have a glass of water before every snack or meal.</p> </li> <li> <p><strong>Eat water-rich fruits and vegetables</strong> Many fruits and vegetables have a high water content. Some of the best include berries, oranges, grapes, carrots, lettuce, cabbage, spinach and melons. Keep a container full of cut-up fruit to snack on in your fridge.</p> </li> <li> <p><strong>Use a water bottle</strong> Take it with you during the day and keep it by your bed overnight.</p> </li> </ol> <h2>A tip on water bottles</h2> <p>Water bottles are everywhere and sometimes seem to offer <a href="https://www.refinery29.com/en-au/emotional-support-water-bottle-girlies-tiktok-trend">emotional support</a> as well as hydration.</p> <p>Having a water bottle you enjoy using can go a long way in helping you keep up your fluids during the day.</p> <p>Pay attention to the material of the water bottle and use one that helps you form good habits. Some people prefer metal water bottles as they can keep water cooler for longer (others feel like they are camping). Some prefer glass bottles because the water isn’t affected by any flavours from the container (others fear breaking the glass).</p> <p>Consider the practical aspects, too: Will it fit in your bag? Will it be light enough to carry with you? Can you “chug” on it when you’re exceptionally thirsty? Does the lid require screwing? How durable is it in preventing leaks? Do some <a href="https://www.marthastewart.com/7842071/best-water-bottles-hydration">homework</a> on your water bottle, an essential accessory!</p> <p><em><a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, Professor of Community Health and Wellbeing, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, Dietitian and Researcher, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</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/dont-like-drinking-plain-water-10-healthy-ideas-for-staying-hydrated-this-summer-191859">original article</a>.</em></p>

Body

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MSG is back. Is the idea it’s bad for us just a myth or food science?

<p><em><a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a></em></p> <p>MSG is making a comeback. The internet’s favourite cucumber salad recipe includes fish sauce, cucumber, garlic and – as the video’s creator Logan tells us with a generous sprinkle from the bag – “MSG, obviously”.</p> <p>But for many of us, it’s not obvious. Do you have a vague sense MSG is unhealthy but you’re not sure why? Here is the science behind monosodium glutamate, how it got a bad rap, and whether you should add it to your cooking.</p> <h2>What is MSG?</h2> <p>Monosodium glutamate (MSG) is a sodium salt of glutamic acid, one of the amino acids that make up proteins.</p> <p>It occurs naturally in <a href="https://www.tandfonline.com/doi/full/10.1080/10942912.2017.1295260#d1e167">foods</a> such as mature cheeses, fish, beef, mushrooms, tomatoes, onion and garlic. It provides their savoury and “meaty” flavour, known as <a href="https://www.sciencedirect.com/science/article/pii/S0022316622140186">umami</a>.</p> <p>MSG has been used to season food for <a href="https://wjpsonline.com/index.php/wjps/article/view/effects-monosodium-glutamate-human-health-review">more than 100 years</a>. Traditionally it <a href="https://pubs.acs.org/doi/epdf/10.1021/ed081p347?ref=article_openPDF">was extracted</a> from seaweed broth, but now it’s made by fermenting starch in sugar beets, sugar cane and molasses.</p> <p>Today it’s widely used as a flavour enhancer in many dishes and pre-packaged goods, including soups, condiments and processed meats.</p> <p>There is no chemical difference between the MSG found in food and the additive.</p> <h2>Is it safe?</h2> <p>For most people, yes. MSG is a safe and authorised additive, according to the Australian agency that regulates food. This corresponds with food standards in the <a href="https://www.fda.gov/food/food-additives-petitions/questions-and-answers-monosodium-glutamate-msg">United States</a>, <a href="https://eur-lex.europa.eu/legal-content/EN/TXT/?uri=CELEX%3A02008R1333-20201223#tocId3">European Union and United Kingdom</a>.</p> <p>Two major <a href="https://www.foodstandards.gov.au/sites/default/files/consumer/additives/msg/Documents/MSG%20Technical%20Report.pdf">safety reviews</a> have been conducted: one in 1987 by a United Nations expert committee and another 1995 by the Federation of American Societies for Experimental Biology. Both concluded MSG was safe for the general population.</p> <p>In 2017 the <a href="https://www.efsa.europa.eu/en/efsajournal/pub/4910">European Food Safety Authority</a> updated its stance and set a recommended limit based on body weight, aimed to prevent headaches and increased blood pressure.</p> <p>That limit is still higher than most people consume. The authority says an 80kg person should not have more than 2.4g of added MSG per day. <a href="https://www.nature.com/articles/1602526">For reference</a>, Europeans average less than a gram per day (0.3-1 gram), while in Asia intake is somewhere between 1.2-1.7 grams a day.</p> <p>Food Standards Australia New Zealand says the European update does not raise any new safety concerns not already assessed.</p> <h2>Isn’t it bad for me?</h2> <p>Despite the evidence, the idea MSG is dangerous persists.</p> <p>Its notorious reputation can be traced back to a <a href="https://news.colgate.edu/magazine/2019/02/06/the-strange-case-of-dr-ho-man-kwok/">hoax letter</a> published in the <a href="https://www.nejm.org/doi/full/10.1056/NEJM196805162782014">New England Journal of Medicine</a> in 1968. A doctor claiming to have experienced palpitations, numbness and fatigue after eating at a Chinese restaurant suggested MSG could be to blame.</p> <p>With a follow-up article in the <a href="https://www.nytimes.com/1968/05/19/archives/-chinese-restaurant-syndrome-puzzles-doctors.html">New York Times</a>, the idea of “Chinese Restaurant Syndrome” took off. Eating MSG was associated with a range of symptoms, including headache, hives, throat swelling, itching and belly pain.</p> <p>However an <a href="https://www.sciencedirect.com/science/article/pii/027869159390012N?via%3Dihub">early randomised control trial</a> showed no difference in these symptoms between people who were given MSG versus a placebo. This has since been confirmed in a <a href="https://ift.onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12448">review of many studies</a>.</p> <h2>Can MSG cause reactions?</h2> <p>A very small percentage of people may have hypersensitivities to MSG. The reported reaction is now known as MSG symptom complex, rather than so-called Chinese restaurant syndrome, with its <a href="https://www.jandonline.org/article/S2212-2672(21)00068-X/abstract#:%7E:text=A%20New%20York%20Times%20piece,connecting%20MSG%20to%20health%20outcomes.">problematic</a> racial connotations. Symptoms are usually mild, short-term and don’t need treatment.</p> <p><a href="https://www.sciencedirect.com/science/article/pii/S0091674999703714">One study</a> looked at 100 people with asthma, 30 of whom believed they had hypersensitivities to MSG. However when participants were blinded to whether they were consuming MSG, not one reported a reaction.</p> <p>If you believe you do react to added MSG, it’s relatively easy to avoid. In Australia, it is <a href="https://www.foodstandards.gov.au/consumer/additives/msg">listed</a> in ingredients as either monosodium glutamate or flavour enhancer 621.</p> <h2>Is it better than table salt?</h2> <p>Using MSG instead of regular salt may help <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893472/">reduce</a> your overall sodium intake, as MSG <a href="https://www.medicalnewstoday.com/articles/msg-what-the-science-says-about-its-safety#Uses-of-MSG">contains</a> about one third the amount of sodium.</p> <p><a href="https://pubmed.ncbi.nlm.nih.gov/21372742/">One study</a> found people who ate soup seasoned with MSG rather than salt actually liked it more. They still found it salty to taste, but their sodium intake was reduced by 18%.</p> <p>MSG still contains sodium, so high use is associated with increased <a href="https://pubmed.ncbi.nlm.nih.gov/21372742/">blood pressure</a>. If you’re using MSG as a substitute and you have high blood pressure, you should closely monitor it (just as you would with other salt products).</p> <h2>Should I use MSG in my cooking?</h2> <p>If you want to – yes. Unless you are one of the rare people with hypersensitivities, enhancing the flavour of your dish with a sprinkle of MSG will not cause any health problems. It could even help reduce how much salt you use.</p> <p>If you’re <a href="https://www.tandfonline.com/doi/full/10.1080/25765299.2020.1807084#d1e199">vegetarian or vegan</a>, cooking with MSG could help add the umami flavour you may miss from animal products such as meat, fish sauce and cheese.</p> <p>But buying foods with added MSG? Be aware, many of them will also be <a href="https://www.cambridge.org/core/journals/public-health-nutrition/article/un-decade-of-nutrition-the-nova-food-classification-and-the-trouble-with-ultraprocessing/2A9776922A28F8F757BDA32C3266AC2A">ultra-processed</a> and it’s that – not the MSG – that’s associated with poor physical and mental <a href="https://www.mdpi.com/2072-6643/14/1/174">health outcomes</a>.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/237871/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a></em></p> <p><em>Image credits: 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/msg-is-back-is-the-idea-its-bad-for-us-just-a-myth-or-food-science-237871">original article</a>.</em></p>

Food & Wine

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Bold idea sees hotel offer thousands in cash back if it rains

<p>In a move that's making waves in the travel industry, a posh hotel in the heart of Singapore has rolled out a revolutionary offer: rain insurance. Yes, you heard it right – rain insurance!</p> <p>InterContinental Singapore, a sanctuary for jet-setters seeking respite from both the humidity and the occasional tropical deluge, has unleashed a game-changer for travellers. Dubbed the "Rain Resist Bliss Package", this offer promises to keep your spirits high even when the rain gods decide to throw a dampener on your plans.</p> <p>Picture this: you've booked your suite at this 5-star haven, eagerly anticipating your Singapore escapade. But lo and behold, the forecast takes a turn for the soggy, threatening to rain on your parade – quite literally. Fear not, dear traveller, for with the Rain Resist Bliss Package, you can breathe easy knowing that if your plans get drenched, your wallet won't.</p> <p>Now, you might be wondering, how does this rain insurance work? Well, it's as simple as Singapore Sling on a sunny day. If the heavens decide to open up and rain on your parade for a cumulative 120 minutes within any four-hour block of daylight hours (that's 8am to 7pm for those not on island time), you're entitled to a refund equivalent to your single-night room rate. The package is available exclusively for suite room bookings starting from $SGD850 per night – so that’s around $965 rain-soaked dollars back in your pocket, no questions asked. No need to jump through hoops or perform a rain dance – just sit back, relax, and let the rain do its thing.</p> <p>And fret not about having to keep an eye on the sky – the clever folks at InterContinental Singapore have got you covered. They're tapping into the data from the National Environmental Agency Weather Station to automatically trigger those rain refunds. It's like having your own personal meteorologist ensuring that your plans stay as dry as your martini.</p> <p>But hey, if the rain does decide to crash your party, fear not! The hotel has an array of dining options to keep your tastebuds entertained while you wait for the clouds to part. And let's not forget, Singapore isn't just about sunshine and rainbows – there are plenty of indoor activities to keep you occupied, from feasting at Lau Pa Sat for an authentic hawker experience to retail therapy at Takashimaya.</p> <p>And here's a silver lining to those rain clouds: fewer tourists! That's right, while others might be scrambling for cover, you could be enjoying shorter lines, less crowded attractions, and even snagging better deals on accommodations. Plus, let's not overlook the fact that the rain brings a welcome respite from the tropical heat, making outdoor adventures all the more enjoyable once the showers subside.</p> <p>So, pack your umbrella and leave your worries behind. With InterContinental Singapore's Rain Resist Bliss Package, you can embrace the unpredictable and turn even the rainiest of days into a memorable adventure. After all, as they say, when life gives you lemons, make Singapore Slings and dance in the rain!</p> <p><em>Images: InterContinental Singapore / Getty Images</em></p>

International Travel

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Sunscreen: why wearing it even in winter could be a good idea

<p><em><a href="https://theconversation.com/profiles/karl-lawrence-404481">Karl Lawrence</a>, <a href="https://theconversation.com/institutions/kings-college-london-1196">King's College London</a></em></p> <p>Sunscreen has taken centre stage in many skincare routines, especially among those hoping to prevent visible signs of ageing. But while it makes sense to wear sunscreen every day in the summer when the sun’s rays are most powerful, many may wonder whether there’s any benefit of wearing sunscreen daily in the winter months.</p> <p>The sun’s radiation can reach us during all times of the year. This means that in both summer and winter, we are exposed to infrared radiation, as well as UVA and UVB rays.</p> <p>UVB is mainly responsible for sunburn and DNA damage – and can also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3709783/">cause skin cancers</a> as a result of long-term exposure. UVA radiation does contribute to these processes somewhat, but it’s less effective at doing so. UVA can penetrate deeper into the skin, however, which can damage the collagen – a key part of the skin that keeps it firm and elastic. This can cause the <a href="https://pubmed.ncbi.nlm.nih.gov/25234829/">skin to age faster</a>, leading to wrinkles, fine lines and changes in pigmentation.</p> <p>The amount of UVA and UVB radiation that reaches the Earth’s surface changes across the seasons. This is due to the angle of the Sun in the sky, as well as other factors such as latitude and time of day.</p> <p>For example, let’s compare how <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/php.12422">UVA and UVB radiation varies</a> at solar noon in London, UK and Kuala Lampur, Malaysia (which is near the equator).</p> <p>In latitudes closer to the equator (such as in Kuala Lampur), the amount of UVA and UVB radiation throughout the year remains fairly consistent. But in higher latitudes, such as London, there’s almost no UVB radiation throughout the winter months – whereas there’s still some UVA radiation.</p> <p>Not only that, but people living further from the equator may tend to spend less time exposed to the Sun in winter due to the colder temperatures and variable weather. And when they do go outside, they may cover their skin up – usually leaving only their face exposed to the Sun for much shorter periods of time.</p> <p>But UVA radiation can still penetrate through clouds and windows. While our exposure to these rays is probably minimal, skin damage from UV exposure is <a href="https://www.sciencedirect.com/science/article/pii/S0079610706000162">accumulated over decades</a>, so anything that can be done to reduce exposure (and damage) over time may be beneficial. This is also true of UVB exposure – although it is less relevant in winter months at higher latitudes.</p> <p>This may be where daily sunscreen use during the winter is still of benefit. Sunscreens are formulated to reduce exposure to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6978633/">both UVB and UVA rays</a> – although they are usually more effective at reducing exposure to UVB radiation. They have been designed in this way to prevent the most damaging effects of the Sun, such as sunburn and DNA damage. The impact of exposure to UVA radiation has only been considered more recently.</p> <p>Numerous studies have shown regular sunscreen use over many years is effective at <a href="https://onlinelibrary.wiley.com/doi/10.1111/phpp.12109">preventing skin damage</a>, photoaging and skin cancers. The most robust trials suggest daily sunscreen use is most effective, but this will be dependent on the factors discussed above.</p> <h2>The effects of altitude and snow</h2> <p>One place where winter sunscreen use is especially important is when skiing or snowboarding – or when you’re otherwise going to be outside for extended periods of time, at higher altitudes on snow-covered mountains.</p> <p>Both altitude and snow can increase the doses of <a href="https://www.who.int/news-room/questions-and-answers/item/radiation-ultraviolet-(uv)">UVA and UVB radiation</a> a person receives. Snow can reflect up to 80% of UV radiation emitted by the Sun – effectively almost doubling the doses received. Also, for every 1,000-foot increase in altitude, there’s a 10% increase in UV exposure. This is why it’s essential to protect the skin and eyes by wearing sunscreen, protective clothing and sunglasses that block both types of UV ray. This is also true when spending time in snowy environments, such as when hiking or skating.</p> <p>Sunscreens are generally regarded as safe and tend to have few adverse effects, so you don’t need to worry too much about wearing one throughout the year. However, there are some points to consider, especially if you have skin conditions. For example, sunscreen can <a href="https://www.byrdie.com/does-sunscreen-cause-acne-or-help-it-7546147">exacerbate acne</a> and cause <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7759112/">irritation and allergic reactions</a> – although these are rare.</p> <p>There are also emerging concerns from regulatory agencies about the <a href="https://jamanetwork.com/journals/jama/fullarticle/2759002">absorption of UV filters into the body</a>. However, the consequences of such absorption and the potential affects on health are not well defined and require more research.</p> <p>Still, the benefits of sunscreen have been widely demonstrated – as has their safety. So if you want to prevent premature signs of ageing, it’s important to use sunscreen at all times you may be exposed to the Sun – especially in the summer months. While the benefits of wearing sunscreen in winter are less well defined, there’s probably no harm in wearing one if you want to.</p> <p>If you decide to use sunscreen in winter, use ones that have broad spectrum five-star UVA protection. For day-to-day use, high SPF sunscreens are unlikely to provide a large benefit, particularly if spending only short periods outside. However, if skiing, a <a href="https://www.jaad.org/article/S0190-9622(17)31086-1/fulltext">high-SPF sunscreen</a> with five-star UVA protection would be beneficial.<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/219640/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/karl-lawrence-404481"><em>Karl Lawrence</em></a><em>, Research fellow, <a href="https://theconversation.com/institutions/kings-college-london-1196">King's College London</a></em></p> <p><em>Image credits: </em><em>Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/sunscreen-why-wearing-it-even-in-winter-could-be-a-good-idea-219640">original article</a>.</em></p>

Beauty & Style

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Why it’s a bad idea to mix alcohol with some medications

<p><em><a href="https://theconversation.com/profiles/nial-wheate-96839">Nial Wheate</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/jasmine-lee-1507733">Jasmine Lee</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/kellie-charles-1309061">Kellie Charles</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/tina-hinton-329706">Tina Hinton</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p>Anyone who has drunk alcohol will be familiar with how easily it can lower your social inhibitions and let you do things you wouldn’t normally do.</p> <p>But you may not be aware that mixing certain medicines with alcohol can increase the effects and put you at risk.</p> <p>When you mix alcohol with medicines, whether prescription or over-the-counter, the medicines can increase the effects of the alcohol or the alcohol can increase the side-effects of the drug. Sometimes it can also result in all new side-effects.</p> <h2>How alcohol and medicines interact</h2> <p>The chemicals in your brain maintain a delicate balance between excitation and inhibition. Too much excitation can lead to <a href="https://www.medicalnewstoday.com/articles/324330">convulsions</a>. Too much inhibition and you will experience effects like sedation and depression.</p> <p><iframe id="JCh01" class="tc-infographic-datawrapper" style="border: none;" src="https://datawrapper.dwcdn.net/JCh01/1/" width="100%" height="400px" frameborder="0"></iframe></p> <p>Alcohol works by increasing the amount of inhibition in the brain. You might recognise this as a sense of relaxation and a lowering of social inhibitions when you’ve had a couple of alcoholic drinks.</p> <p>With even more alcohol, you will notice you can’t coordinate your muscles as well, you might slur your speech, become dizzy, forget things that have happened, and even fall asleep.</p> <p>Medications can interact with alcohol to <a href="https://awspntest.apa.org/record/2022-33281-033">produce different or increased effects</a>. Alcohol can interfere with the way a medicine works in the body, or it can interfere with the way a medicine is absorbed from the stomach. If your medicine has similar side-effects as being drunk, those <a href="https://www.drugs.com/article/medications-and-alcohol.html#:%7E:text=Additive%20effects%20of%20alcohol%20and,of%20drug%20in%20the%20bloodstream.">effects can be compounded</a>.</p> <p>Not all the side-effects need to be alcohol-like. Mixing alcohol with the ADHD medicine ritalin, for example, can <a href="https://www.healthline.com/health/adhd/ritalin-and-alcohol#side-effects">increase the drug’s effect on the heart</a>, increasing your heart rate and the risk of a heart attack.</p> <p>Combining alcohol with ibuprofen can lead to a higher risk of stomach upsets and stomach bleeds.</p> <p>Alcohol can increase the break-down of certain medicines, such as <a href="https://www.sciencedirect.com/science/article/abs/pii/S0149763421005121?via%3Dihub">opioids, cannabis, seizures, and even ritalin</a>. This can make the medicine less effective. Alcohol can also alter the pathway of how a medicine is broken down, potentially creating toxic chemicals that can cause serious liver complications. This is a particular problem with <a href="https://australianprescriber.tg.org.au/articles/alcohol-and-paracetamol.html">paracetamol</a>.</p> <p>At its worst, the consequences of mixing alcohol and medicines can be fatal. Combining a medicine that acts on the brain with alcohol may make driving a car or operating heavy machinery difficult and lead to a serious accident.</p> <h2>Who is at most risk?</h2> <p>The effects of mixing alcohol and medicine are not the same for everyone. Those most at risk of an interaction are older people, women and people with a smaller body size.</p> <p>Older people do not break down medicines as quickly as younger people, and are often on <a href="https://www.safetyandquality.gov.au/our-work/healthcare-variation/fourth-atlas-2021/medicines-use-older-people/61-polypharmacy-75-years-and-over#:%7E:text=is%20this%20important%3F-,Polypharmacy%20is%20when%20people%20are%20using%20five%20or%20more%20medicines,take%20five%20or%20more%20medicines.">more than one medication</a>.</p> <p>Older people also are more sensitive to the effects of medications acting on the brain and will experience more side-effects, such as dizziness and falls.</p> <p>Women and people with smaller body size tend to have a higher blood alcohol concentration when they consume the same amount of alcohol as someone larger. This is because there is less water in their bodies that can mix with the alcohol.</p> <h2>What drugs can’t you mix with alcohol?</h2> <p>You’ll know if you can’t take alcohol because there will be a prominent warning on the box. Your pharmacist should also counsel you on your medicine when you pick up your script.</p> <p>The most common <a href="https://adf.org.au/insights/prescription-meds-alcohol/">alcohol-interacting prescription medicines</a> are benzodiazepines (for anxiety, insomnia, or seizures), opioids for pain, antidepressants, antipsychotics, and some antibiotics, like metronidazole and tinidazole.</p> <p>It’s not just prescription medicines that shouldn’t be mixed with alcohol. Some over-the-counter medicines that you shouldn’t combine with alcohol include medicines for sleeping, travel sickness, cold and flu, allergy, and pain.</p> <p>Next time you pick up a medicine from your pharmacist or buy one from the local supermarket, check the packaging and ask for advice about whether you can consume alcohol while taking it.</p> <p>If you do want to drink alcohol while being on medication, discuss it with your doctor or pharmacist first.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/223293/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/nial-wheate-96839"><em>Nial Wheate</em></a><em>, Associate Professor of the School of Pharmacy, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/jasmine-lee-1507733">Jasmine Lee</a>, Pharmacist and PhD Candidate, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/kellie-charles-1309061">Kellie Charles</a>, Associate Professor in Pharmacology, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/tina-hinton-329706">Tina Hinton</a>, Associate Professor of Pharmacology, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p><em>Image credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-its-a-bad-idea-to-mix-alcohol-with-some-medications-223293">original article</a>.</em></p>

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10 ways to stay sane on a flight delay

<p>Flight delays seem to be a part of air travel today, so you’ll need some innovative ways to fill your time. Here are 10 ideas to pass time at the airport (without having to pull your smartphone out of your pocket).</p> <p><strong>1. Explore the city</strong></p> <p>Depending on how long your delay is (and how close the airport is to town), you might be able to get out and have a quick look around. Many airports even offer free bus tours for passengers that will take them past all the major sites.</p> <p><strong>2. Or explore the airport</strong></p> <p>Airports aren’t what they used to be. In fact, many are practically cities in their own right! Have a look around and you will be amazed what you can find – movie theatres, spas, gardens, libraries, playgrounds and more.</p> <p><strong>3. Grab something to eat</strong></p> <p>Would you believe that celebrity chefs like Gordon Ramsey, Jamie Oliver and Wolfgang Puck now operate airport restaurants? The quality of food in airports has increased dramatically over recent years, so you can spend your time on a great meal.</p> <p><strong>4. Take a nap</strong></p> <p>This will depend on how comfortable you are with sleeping in public, but most airports have a lot of quiet hidey holes that you can seek out. Use your carry on or your coat as a pillow, set your alarm (you don’t want to miss your flight) and catch a few Zs.</p> <p><strong>5. Buy a new book</strong></p> <p>Airports reliably have great bookstores, so grab yourself the latest bestseller or a classic you’ve always wanted to read and settle in for the wait. We think that time spent reading is never time wasted.</p> <p><strong>6. Do some exercise</strong></p> <p>Plane travel means sitting still in a small space for hours at a time, so take this opportunity to get moving. This can be a simple walk around the terminal or outside, or you can find a quiet space and do some stretching. Some airports even have gyms, yoga rooms or jogging tracks for passengers to use. </p> <p><strong>7. Hit the shops</strong></p> <p>Frustrated at the delay? Retail therapy can do wonders for your mood. Airports are a great place to get new release makeup or perfumes, high tech electronics or fashion accessories like handbags and sunglasses at a great price.</p> <p><strong>8. Splurge on lounge access</strong></p> <p>At a number of airports you can pay a relatively small fee (usually less than $50) and access one of the exclusive priority lounges. Facilities will vary, but you can expect free food and drinks, wi-fi, televisions, books and magazines, and showers. Think of it as a little treat for having to put up with a delay.</p> <p><strong>9. Find the airport hotel</strong></p> <p>If your delay is going to be a long one, it might be worth checking into the airport hotel for a few hours. Many will offer special rates for a day or part thereof, so for a reasonable price you can have a shower, watch some TV and even have a nap in a proper bed.</p> <p><strong>10. Meet new people</strong></p> <p>Remember when we used to be able to strike up conversations with people in real life? Without the aid of a smartphone? Now’s a great time to bring it back. Others from your flight will be in the same position as you, so you’ve already got some common ground.</p> <p><em>Image credit: Shutterstock</em></p>

Travel Tips

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Super simple cake decorating ideas

<p>Whether you’re making a cake for a special occasion or simply want to create something extra fancy for a family dinner, you’d be surprised how easy it can be to decorate a cake into something fit for a cooking show. Whether it’s using a few store-bought meringues, slicing up some strawberries or using your favourite biscuits to make a balloon feature, you’ll never make a plain old cake again after reading our super simple cake decorating ideas.</p> <p><strong>Meringue on the mind</strong><br />For an effective alternative to piped-frosting rosettes or expensive store-bought edible roses, opt for some mini meringues from the supermarket. Use them around the edge of the cake for a simple yet stylish finish that packs a crunchy punch.</p> <p><strong>Up, up and away with cookies</strong><br />Whether you want to make biscuits of your own or buy your favourite biccies from the shop, once you’ve iced your cake arrange a cluster of biscuits nearer to one end of the cake and use liquorice shoestrings (or another thin long lolly of your choosing) to form the balloon strings coming from the biscuits. You may want to knot the strings for extra detail. Another tip you may want to use is, if your biscuits are on the plan side, cover them in different colour frostings and then decorate them with colours sprinkles.</p> <p><strong>Strawberry fields</strong><br />Sometimes things in your very own fridge make the perfect cake decorations. Strawberries not only taste delicious and fresh, their vibrant colour makes them an eye-catching decoration. Thinly slice one punnet of fresh strawberries. Starting from the outside perimeter, place a ring of strawberries around the cake, pointed facing out. Continue layering rings around the cake until you reach the centre.</p> <p><strong>Shaved Chocolate</strong><br />For all the chocoholics out there, this one’s for you. A decadent way to decorate a cake is with shavings of chocolate. If you’re worried you won’t be so good at making your own shavings, some stores do sell them. You can mix and match milk, white and dark chocolate and even throw in a few different flavours – think orange, mint or chilli chocolate. While there are many ways you can arrange the shavings, the circular, ring-type layering described above in strawberry fields works well.</p> <p><strong>Spotty dotty</strong><br />Polka dots are all the rage and white frosting dots on a cake that has been iced in a pale colour, will look extremely lovely. For neatly piped dots, you’ll want to use a pastry bag. Hold the pastry bag in both hands; keep the tip just above the cake's surface, at a slight angle. Gently squeeze out icing, release, and pull back. Frosting dots will also help to hide smudged edges or spotty icing. You can either use different size dots or big and small ones. But whatever you do, start with the large ones.</p> <p><em>Images: Getty</em></p>

Food & Wine

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21 organising tips you’ll wish you knew all along

<p><strong>The best organising ideas</strong></p> <p>For many, organising is something that gets put off for months, but if you stay organised from the start and follow these tips, home organisation might not be such a daunting task. Learning how to organise from the start might be a lifestyle change, but in the end, it’s worth it. Read on to learn the best organising tips from the pros. </p> <p><strong>Before you can get clutter out, you have stop it from coming in</strong></p> <p>“The first step to winning the battle against clutter is to control what comes into your home. Unsubscribe from junk mail and catalogues you do not read. Stop shopping in bulk and buying non-necessities. Once the incoming flow of stuff and papers slows down or stops, you can focus on decluttering and organising what you have.” —Joanna Monahan, chief of external communications for Major Organisers.</p> <p><strong>Channel Alice in Wonderland with an “Eat Me First!” fridge bin</strong></p> <p>“Most households generate a lot of food waste, but you can cut it down just by having a dedicated – and labelled! – place in the fridge for leftovers and food that needs to be eaten quickly. This way the food actually gets eaten and you will be aware of what you have to buy soon.” —Lauren Haynes, expert in home organising and maintenance at Star Domestic Cleaners.</p> <p><strong>Keep your “ice” on ice</strong></p> <p>“Ice cube trays placed inside a drawer can really help you store and organise all kinds of little things that can easily get lost. They’re perfect for small pieces of jewellery, paper clips, or craft supplies.” —Lauren Haynes</p> <p><strong>Kid’s clock and schedule, all in one</strong></p> <p>“To structure your kid’s daily routine, get a simple white-faced clock and use different markers to colour the time segments for each activity like sleeping, bath time, or doing homework. Attach an activity list under the clock and you can keep your kid on schedule and on time.” —Lauren Haynes</p> <p><strong>See shapes, not things</strong></p> <p>“If you have groups of items that are shaped similarly (ie shoes in the bedroom or martini glasses in the kitchen), look at how to fit the shapes together instead of fitting the items. For example, if you are using shoe cubbies, put the shoes toe to heel instead of side by side. This way you can fit a pair of high heels in one cubby instead of two. You’ll be surprised how much more you can fit in a space when you look at shapes.” —Schae Lewis and Bahar Partow, co-founders of Mission 2 Organise LLC</p> <p><strong>Forget the Pinterest projects</strong></p> <p>“Being organised doesn’t have to be about being super creative or crafty like you often see online. For instance, you have probably seen the ‘trick’ to get 20 mason jars and glue the tops to the underside of a shelf, making cute storage for small items. But that’s a lot of work! And for what? Is that really making your life easier? I always tell my clients to look for the easiest solution to your organising problems, not the most creative.” —Alissa Dorfman, personal organiser and owner of Alissa Dorfman Home Organising</p> <p><strong>Hook a kid up</strong></p> <p>"When you have kids, always use hooks for their daily use items like coats and backpacks, rather than using hangers. Many kids lack the motor skills to get a coat on a hanger. Make sure the hooks are low to the ground so that the kids can reach them.” —Stacy Erickson Edwards, professional organiser with Home Key Organisation</p> <p><strong>Ditch dressers</strong></p> <p>“Instead of a traditional dresser, try a shelf with bins on it instead. This way, clothes don’t always have to be perfectly folded to close a drawer. Bonus: It will be easier for kids to put away their own clothes.” —Stacy Erickson Edwards</p> <p><strong>Skip the shoe rack</strong></p> <p>“Shoe racks are flimsy and rarely have enough space for all the shoes in a home, so use a bookcase instead.” —Stacy Erickson Edwards</p> <p><strong>Don’t forget to clear out digital clutter</strong></p> <p>“Digital clutter can be just as burdensome as physical clutter. To cut down on this, shut off automatic download of messages and start fetching emails only when you’re ready to deal with them. Also, set up a secondary email account for things like newsletters and promotional mail. Use an e-mail sorting system. Take five minutes every so often to clear out your pictures, text messages, music and other electronic files on a regular basis. Set up a recurring appointment on your phone calendar to remind you.” —Maura Thomas, founder of regainyourtime.com and author of Personal Productivity Secrets</p> <p><strong>Have an electronics hub in every room</strong></p> <p>"Have a place for all your mobile electronics, like iPads and phones, in every room you spend time in, not just in the kitchen or office. Since electronic items tend to move from room to room, having just one place in the home to store them doesn’t really work. Make the storage method fit each room. For instance, round baskets or an ottoman with storage can sit on the floor next to couches; decorative bowls or boxes function well on table tops; and magazine holders work in a tight space. Keep each station stocked with the necessities like different chargers, remotes and earphones.” —Jeffrey Welder of Vänt Wall Panels"</p> <p><strong>Play the matching game</strong></p> <p>“Start small, with one room or even just one drawer. Then empty everything out of the space and sort it into categories, grouping like items together. Once you see how much of each type of thing that you have, it will be easier to get rid of duplicates.” —Joanna Monahan</p> <p><strong>Use a zone defence against clutter</strong></p> <p>“Designate one place in your home, called a zone, for each category of items. For instance, have only one place for office supplies, one place for sports equipment, one place for shoes, and so forth. Clearly label each zone to help you and your family know where to look for [items] and to return items to their proper homes.” —Joanna Monahan</p> <p><strong>Pick one of four destinations</strong></p> <p>“It isn’t enough to pull out all the stuff you just don’t need. Purge it from your home by either trashing it, recycling it, thrifting it, or consigning it. This will help you become more mindful about what you really need.” —Evan Zislis, professional organiser and author of ClutterFree Revolution: Simplify Your Stuff, Organise Your Life & Save the World</p> <p><strong>Your stuff should support your life goals, not the other way around</strong></p> <p>“You need to clarify what is really important to you. Then organise the stuff that supports who you want to be and what you want to do before you’re dead and gone.” —Evan Zislis</p> <p><strong>Freebies aren’t free</strong></p> <p>“Just say no to free pads of paper, branded items, and other things you pick up at conferences, schools, or store events. Those items usually result in unused clutter around your house. Also say no to buy-one-get-one-free deals and bargains at the store too. Really, when are you ever going to use up six boxes of staples? And storing them isn’t free.” —Sara Skillen, Certified Professional Organiser</p> <p><strong>Your refrigerator is your biggest cupboard</strong></p> <p>“The refrigerator is one of the most frequently used ‘cupboards’ in the home, yet it is often forgotten when it comes to getting organised. Eliminate ‘lost’ food in the back by placing a lazy Susan at the rear of shelves to make rear spaces more functional and the items stored there, such as condiments, more accessible and usable. In addition, store food in clear glass standardised storage containers. When you can see the food, you are more likely to eat it.” —Debra Baida, owner of Liberated Spaces</p> <p><strong>Make storage fun</strong></p> <p>“For long-term results, design spaces with style and vibrancy, flexibility and function. This will give you the inspiration you’ll need to maintain your newly organised systems. In other words, make it fun and pretty!” —Evan Zislis</p> <p><strong>Start organising your kitchen with the pantry</strong></p> <p>“How many times have you gone to the store and wondered if you had pasta at home in your pantry? You’re not sure, so you buy another box, only to get home and find you have 20 already. To avoid this dilemma, pull everything out of your pantry and trash it if it’s expired. Donate unopened items you don’t like to a food bank. Then put your stuff back in but label your shelves with a name under each item. Only put foods on their designated shelf and you will never have to wonder how much pasta you really have.” —Alissa Dorfman</p> <p><strong>Start organising your bedroom with the dresser</strong></p> <p>“If you have an overflowing drawer, consider expanding it to two drawers, until every drawer can close. Next, narrow down how many types of things are in the same drawer. Only bras and underwear should have to share space. Lastly, move out-of-season or excess items into under-bed storage. —Alissa Dorfman</p> <p><strong>Organise toys by age</strong></p> <p>“How old are your kids? Do their toys reflect that? As kids grow, their toys change shape. In the beginning, everything is big and chunky with fewer pieces. A few years down the road, everything is teeny and collectible and kills if you step on it. Your playroom should reflect the ages of your kids and have different ways of organising the distinctly different toys. Use bins and Ziplock bags for all the little pieces, labelled so kids know which is for which. Communal areas, like dress-up and kitchen, should have big bins so clean-up is easier. Puzzles and board games should have a shelf, but make sure they too are separated by age, so each kid knows which area has their age-appropriate toys. Encourage taking out one thing at a time and remind them ten minutes before a playtime ends to clean up. You may have to help at first, but once your children know where every toy belongs, they are more than capable of cleaning up on their own.” —Alissa Dorfman</p> <p><em>Image credit: Shutterstock</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/food-home-garden/home-tips/42-organising-tips-youll-wish-you-knew-all-along" target="_blank" rel="noopener">Reader's Digest</a>.</em></p>

Home Hints & Tips

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What to eat when you have COVID – and why reaching for the chicken soup is not a bad idea

<p>Got COVID? Again?</p> <p>Deciding what to eat can be mentally taxing, especially when you are not feeling well. However, our diet plays a role in preventing and managing poor health, including COVID.</p> <p>Having a healthy diet is associated with a <a href="https://gut.bmj.com/content/70/11/2096">reduced risk of COVID</a>. And, if you do have COVID, a healthy diet is associated with <a href="https://gut.bmj.com/content/70/11/2096">milder symptoms</a>.</p> <h2>What should I eat during COVID infection?</h2> <p>When we are sick it can be challenging to even think about food. However, the best way to fight the infection is by providing your body with foods that best support you to <a href="https://www.emro.who.int/nutrition/covid-19/nutrition-advice-for-adults-during-the-covid-19-outbreak.html">heal</a>.</p> <p>Fresh fruit, vegetables, whole grains and various forms of protein are broken down into substances by the body to support your immune system. </p> <p><a href="https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating">The Australian Guide to Healthy Eating</a> suggests we eat a variety of fresh foods every day including:</p> <ul> <li> <p>two serves of fruit and five serves of vegetables</p> </li> <li> <p>whole grains, such as wholemeal pasta, brown rice or wholemeal bread</p> </li> <li> <p>healthy fats, such as avocado or olive oil </p> </li> <li> <p>meat and meat alternatives (such as lean beef, chicken, tofu or legumes) and dairy (such as cheese or milk). </p> </li> </ul> <p>Eating these kinds of foods every day helps provide our body with the nutrients required to fight infections and remain healthy. </p> <p><a href="https://doi.org/10.3390/nu10050587">Avoiding processed and ultra processed foods</a> is also encouraged due to the high levels of salt and sugar and lack of nutrition found in these types of foods.</p> <h2>What about chicken soup or similar?</h2> <p>A great way to get all the nutrition your body requires when sick with COVID is through homemade chicken soup, chicken avgolemono, chicken congee or other similar dishes. </p> <p>Why? Here are four good reasons:</p> <p>1. It’s easy and cheap to make</p> <p>The great thing about chicken soup is you can pop it in one pan (or into a slow cooker), throw all the ingredients in together and let it simmer away. </p> <p>While the ingredients in chicken soup pack a powerful nutritional punch, they don’t cost the Earth.</p> <p>2. It’s easy to absorb</p> <p>The boiling process releases the <a href="https://doi.org/10.3390/foods10071456">nutritional elements</a> found in the ingredients and aids in digestion and absorption of these vital nutrients. </p> <p>3. It’s full of vitamins and minerals</p> <p><a href="https://scuj.journals.ekb.eg/article_119478.html">Essential vitamins and minerals</a> found in chicken soup include: iron, magnesium, sodium, potassium, calcium, chromium, copper, zinc, vitamin A, vitamin C, vitamin B6 and vitamin B12. </p> <p>4. It’s flavoursome and powerful</p> <p>The tasty flavour of chicken soup is enhanced by the <a href="https://doi.org/10.1080/10942912.2017.1291678">seventeen different amino acids</a> found in chicken soup. These amino acids also provide strength for your <a href="https://pubmed.ncbi.nlm.nih.gov/17403271/">immune system.</a></p> <h2>Nutrition can support immune health but it’s not the only answer</h2> <p>The best way to treat and manage a COVID infection is to avoid it in the first place. So remember to practise good hygiene, like washing your hands regularly, and maintain your recommended <a href="https://www.health.gov.au/our-work/covid-19-vaccines/advice-for-providers/clinical-guidance/clinical-recommendations">vaccine schedule</a>. </p> <p>Practising a healthy lifestyle will also reduce your risks of not only contracting COVID, but also developing chronic disease. This includes not smoking or vaping, maintaining healthy physical activity habits, getting enough sleep and reducing alcohol consumption. </p> <p>The current <a href="https://www.health.gov.au/news/australian-alcohol-guidelines-revised#:%7E:text=To%20reduce%20the%20risk%20of,risk%20of%20harm%20from%20alcohol.">recommendation</a> for maximum alcohol intake is ten standard drinks in one week, and no more than four standard drinks in one day. </p> <h2>Don’t forget to drink plenty of water</h2> <p>Water is <a href="https://health-study.joinzoe.com/post/how-much-fluid-should-i-drink-if-i-have-covid-19">crucial</a> when you’re sick. </p> <p>Being dehydrated can enhance symptoms of colds and infections, including COVID. It is also associated with a higher risk of developing <a href="https://ccforum.biomedcentral.com/articles/10.1186/s13054-022-04203-w">long COVID</a>. </p> <p>Aim to drink at least two litres of water per day, even more if you have a high body weight or have been losing fluids through vomiting or sneezing/runny nose.</p> <p>If you don’t feel like having plain water, there are many healthy alternatives such as tea, broth or soup.</p> <h2>Let’s remember to eat healthy anyway</h2> <p>Eating a healthy and balanced diet is an important part of maintain good health and vitality.</p> <p>Getting caught up in fads or buying supplements can be expensive and there is <a href="https://theconversation.com/dont-listen-to-gwyneth-paltrow-ivs-are-not-a-shortcut-to-good-health-202621">controversy</a> around their effectiveness. </p> <p>In the long run, eating healthy will make you feel better and save you money.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://theconversation.com/what-to-eat-when-you-have-covid-and-why-reaching-for-the-chicken-soup-is-not-a-bad-idea-202338" target="_blank" rel="noopener">The Conversation</a>. </em></p>

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Kitchen organisation ideas you’ll wish you knew sooner

<h2>The benefits of keeping your kitchen neat</h2> <p>They say everything has its place and this was never more true than in the kitchen. An organised kitchen can save time, prevent food waste, and let’s face it, it’s a lot more attractive and cheaper than renovating. With the help of a few experts, we put together kitchen organisation ideas and helpful tips to organise your kitchen cupboards, clean up your kitchen counters, pantry organisation ideas, and more. The best part? Most of these kitchen organisation tips are fast, easy, and free or inexpensive, to implement.</p> <h2>Purge your drawers and cabinets</h2> <p>Maybe you loved the idea of a juicer but only ever eat toast for breakfast. Or you used to be into baking but now you’ve put your focus into healthy meals. The top kitchen organisation idea is to stop thinking about the stuff, and start thinking about your life and how you want to live, says Laura Cattano, professional organiser and founder of Organisational Design. “If it’s not adding to your life, it’s directly taking away from it because it’s taking space away from something else.”</p> <h2>Group by need, not by item</h2> <p>You might keep your masher and microplane grater by the stove with other long-handled items like cooking spatulas, but that’s not the most convenient setup. “There are three things that happen in the kitchen: prep, cook, and serve,” says Cattano. “The best thing is to zone out your kitchen by those categories.” You might keep your spatulas by the stove, but your potato masher belongs near your countertop and big bowls. Take it a step further by asking exactly when you use each item. For instance, there’s no reason your mugs need to be by your water glasses, but putting them next to the coffee maker will save you from running all over your kitchen in the morning, says Cattano.</p> <h2>Set up a drop zone by the door</h2> <p>“The kitchen is still one of the first places we go when we enter a home,” says Maeve Richmond, founder and coach of organising company Maeve’s Method. “All the stuff of life that comes in the door accumulates in the kitchen.” To keep your meal space from becoming a catchall for your handbag, wallet, and gym bag, Richmond recommends setting up a “drop zone” by your door to set those things as you’re walking in. You might make it a permanent home for your wallet and keys, and a temporary place to drop your workout gear while you’re putting away groceries.</p> <h2>Make a place for mail</h2> <p>Taking just five minutes to go through your mail daily or every other day will keep that pile of papers under control so you don’t lose documents in the shuffle when you actually do need them. “The mail just keeps coming,” says Jodie Watson, founder and president of Supreme Organisation. “Keep trimming it down so you’re not losing items in the mix.” Instead of leaving it by your eating space, designate an area that has a basket for papers, and hang a bulletin board to write messages and reminders, she says.</p> <h2>Adjust the height of your shelves</h2> <p>Don’t let your shelf height define how you use your space. People tend to put cereal on a top shelf because that’s the one with the most space, but it’d be easier to reach on a lower shelf, says Watson. On the other hand, too much space for canned goods and you’ll probably start stacking items into an ugly, unstable pile. If your shelves aren’t already adjustable, buy shelf dividers to split one shelf into two, says Richmond. “Re-spacing the shelves takes away the messiness because things aren’t stacked,” says Richmond.</p> <h2>Store small appliances you don’t use on a daily basis</h2> <p>Feel free to leave appliances you use daily, like a coffee maker or toaster, on the counter. But anything you aren’t using every day should be stored in a cabinet to make more room on the counter. “Nobody likes to have to put the appliance away, but balance that against the precious countertop space,” says Richmond. “There’s the convenience of having it out, but it’s more convenient to be able to chop more vegetables or have a cleaner space.”</p> <h2>Keep your cooking utensils within reach</h2> <p>Store your spatulas, servings spoons, etc next to the stove in an attractive ceramic container or jar. But don’t overstuff it, cautions Cattano. “Not every single cooking utensil needs to be right by the stove,” says Cattano.  Leave out the ones you use most often, but hide the rest in a drawer.</p> <h2>Buy only what you need</h2> <p>If you find yourself leaving food out simply because you don’t have room in a cupboard, it might be time to start cutting down. “We want to save money, and it’s good to buy in bulk, but if you don’t have space for it, changing the way you shop might be more helpful,” says Watson. She recommends first going through your pantry to take stock of what you already have. Then head to the supermarket less often so you have a chance to use up what you have before refilling your cabinet.</p> <h2>Organise your oils</h2> <p>Exposure to light can make cooking oils go rancid. If you like having them on the counter, put them in opaque containers and stylise them so they don’t just look like clutter. “Put a tray under them so it looks intentional,” says Cattano.</p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/food-home-garden/home-tips/kitchen-organisation-ideas-youll-wish-you-knew-sooner" target="_blank" rel="noopener">Reader's Digest</a>.</em></p> <p><em>Images: Getty</em></p>

Home Hints & Tips

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5 DIY ideas for your home that are easier than you think

<p dir="ltr">If you want to spruce up your home without breaking the bank, check out these home upgrades you can achieve all by yourself. </p> <p dir="ltr" role="presentation"><strong>1. Feature wall</strong></p> <p dir="ltr">If you’re looking for a pop of colour or have a wall in need of some TLC, try a feature wall. You can do this with paint, but if you want a wall that looks like it’s been renovated by professionals, try covering it with plywood panels. Arrange the plywood panels however you like on your wall and secure them with a nail gun, paint over the top of it and transform your room!</p> <p dir="ltr"><strong>2. Wall storage</strong></p> <p dir="ltr">Invest in some wooden hooks to hang items on. Use items such as scarves, indoor plants, hats and bags for decoration and paint the hooks for a pop of colour.</p> <p dir="ltr"><strong>3. Gallery wall</strong></p> <p dir="ltr">Dedicate a wall for paintings. It’s a good idea to pick artworks that are similar and will complement each other. Choose the same frame style so they all match, and line them up on the wall. </p> <p dir="ltr"><strong>4. Style your bathroom </strong></p> <p dir="ltr">It is possible to transform your bathroom even if you’re less than handy! Think of a colour scheme and get matching towels, soaps, and mats. You can also make other simple changes by matching towel rails, door knobs and taps to bring the room together.</p> <p dir="ltr"><strong>5. Paint your door</strong></p> <p dir="ltr">Totally transform your home with a new coat of paint on your front door. Bright colours make for a great feature and a stylish new front door will leave a lasting impression on guests. Use water-based gloss or semi-gloss paint for easy cleaning and durability. Paint your door in its frame or lay it on the floor and remember to remove knobs and hinges. </p> <p><span id="docs-internal-guid-e786212c-7fff-16bc-7555-aad9d69e7a7d"></span></p> <p dir="ltr"><em>Image credit: Shutterstock</em></p>

Home Hints & Tips

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10 exciting retirement adventure ideas

<p>In the words of Mark Twain, “Years from now you’ll be more disappointed by the things you didn’t do than by the one’s you did.” Now you’ve got a little bit of extra time up your hands heed these words and start your own retirement adventure, like one of the 10 ideas mentioned here.</p> <p><strong>1. Drive the Great Ocean Road </strong></p> <p>We’ve already talked about <span style="text-decoration: underline;"><strong><a href="/travel/international/2015/12/driving-the-great-ocean-road/" target="_blank">eight reasons everyone should drive the Great Ocean Road</a></strong></span> in Australia. Observe what remains of the 12 apostles, visit the many amazing sites and enjoy some of the best scenery Australia has to offer.</p> <p><strong>2. Discover the Red Centre</strong></p> <p>By land, air or water there’s never been a better time to discover the Red Centre. And because you’ve got nothing else going on you could do it all. It’s surprisingly cheap to book a helicopter tour of Uluru, a four wheel drive is classic and even a river cruise through Katherine Gorge is nice!</p> <p><strong>3. Head to a music festival</strong></p> <p>There are a number of festivals that cater to older (and more discerning) musical tastes. The Bluesfest in Byron Bay is a popular choice and recent festivals have included classic acts for all ages like Paul Simon, Bob Dylan and Crosby, Stills and Nash.</p> <p><strong>4. Head to Asia</strong></p> <p>You’ve probably been to Asia before, but now you can really explore. Bhutan is one of Asia’s best kept secrets and retirement is a great time to finally explore it. This land of rugged mountains, ancient shrines and awe-inspiring natural wildlife is a must now you’ve got more time.</p> <p><strong>5. European Peace Walk</strong></p> <p>This newly started walking trail (self-guided) sees you walk 550km across central Europe from Vienna to Trieste, via Bratislava, Hungary, Croatia and Slovenia. This annual walk marks the anniversary of World War I and is designed to celebrate and promote the creation of peace in Europe.</p> <p><strong>6. Cross the Arctic Circle </strong></p> <p>This is an ambitious trip, but now that you’ve got some more free time you can afford to be a little bit more adventurous! Depending on your age, budget, fitness and appetite, you can do anything from a four hours trip to an extensive, week-long trek where you’re camping under the stars!</p> <p><strong>7. Master a new sport</strong></p> <p>Now’s your big opportunity to try and master a new sport! Sure, maybe you’ve left it a bit late to try cliff diving, or to get into the octagon as an MMA fighter, but that doesn’t mean there’s any reason to not give any sport you’ve considered trying (but never had the time to) a red hot go.</p> <p><strong>8. Go caravanning</strong></p> <p><span style="text-decoration: underline;"><strong><a href="/travel/international/2016/01/how-i-drove-a-motorhome-around-the-world/" target="_blank">As recently mentioned in our recent community contributor article</a></strong></span>, how I drove a caravan around the world in retirement sometimes retirement can signal the start of your adventures rather than the end! Explore Australia or even head abroad and enjoy the bliss of life on the open road.</p> <p><strong>9. Volunteering in retirement</strong></p> <p>Giving up a little bit of your time to help others can be an adventure in its own right. As we outlined in our article, <a href="/lifestyle/retirement-life/2015/12/reasons-to-volunteer-in-retirement/" target="_blank"><span style="text-decoration: underline;"><strong>5 reasons to volunteer in retiremen</strong></span>t</a>, evidence shows that giving a little time to help others in retirement isn’t just good for the community, it’s good for you.</p> <p><strong>10. Pick up a new hobby</strong></p> <p>With a little bit of extra time on your hands, you’ll relish the opportunity to explore some of your interests. Whether it’s a new musical instrument, arts and crafts, or even <span style="text-decoration: underline;"><strong><a href="/news/news/2015/11/octogenarian-flies-helicopter/" target="_blank">learning how to fly a helicopter</a></strong></span>, with less restrictions on your time you’re only really limited by your imagination. </p> <p><strong>Related links:</strong></p> <div class="advert" style="margin: 20px 0 20px 0; float: right;"></div> <p><span style="text-decoration: underline;"><em><a href="http://www.oversixty.co.nz/finance/retirement-income/2015/12/8-tips-to-help-downsize-in-retirement/"><strong>8 tips that will help you downsize in retirement</strong></a></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/finance/retirement-income/2015/12/driving-in-retirement/">Do I need a car in retirement?</a></strong></em></span></p> <p><em><strong><a href="http://www.oversixty.co.nz/finance/retirement-income/2015/12/common-mistakes-first-time-investors/">5 common mistakes first time investors make</a></strong></em></p>

Retirement Income

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Genius idea for leftover foreign coins

<p>Anyone who’s travelled knows how annoying it is to come home with a handful of foreign change.  But it seems as though there’s a solution.</p> <p>An Irish company called <a href="http://www.coindrum.com/" target="_blank" rel="noopener"><strong><em><span style="text-decoration: underline;">Coindrum</span></em></strong></a> is hoping to get rid of this lose change by creating a service that will collect this money at airports, where it can be exchanges for vouchers.</p> <p>The vouchers can then be spent at the airport.</p> <p>Coindrum has been successfully trialled at Dublin Airport, with some passengers reportedly depositing up to €300 in coins when taking advantage of the new service.</p> <p>The great advantage is Coindrum not only gives you the full value of the coins you deposit, but throws in a bonus 10 per cent on top, which is a significant mark up!</p> <p>The idea has proven popular not just with visitors who are heading back to countries where they’ve been using different currencies, but also with locals looking to offload their own euro coins.</p> <p>Based on the initial success Coindrum has plants to expand to major airports around the world, and has secured quite a sizeable $US 2 million in its latest round of funding.</p> <p>Coindrum chief executive Lukas Decker told Lonely Planet, “Travellers are currently getting stuck with their leftover coins when they are departing the currency area, so Coindrum offers a simple solution to this inconvenience. Instead of your change turning into dead weight, you get to buy something you love with it. Coindrum should and will be in every international hub airport worldwide as it offers a simple solution to a common problem.”</p> <p>Not only did Coindrum significantly boost shopping levels at Dublin Airport, it also cut down on pedestrian traffic with people spending less time fumbling around with coins at security checks.</p> <p><em>Image: Getty</em></p> <p> </p>

Travel Tips

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Budget-friendly date ideas

<p>Are you having to dig a little too deep into your wallet for date night? Dates don’t have to cost a fortune! In fact you can have a romantic outing for next to nothing. Whether you’re looking for an idea to impress or have been married for years, this list of budget friendly date ideas will guarantee you have a great time without breaking the bank.</p> <p><strong>Pack a picnic</strong></p> <p>Instead of dining out at a pricy restaurant, pack a picnic basket with your favourite snacks and dine out on a blanket instead. Parks, botanical gardens, beaches, or any waterside location make an ideal setting for an afternoon of enjoying cheese, crackers and wine. Stay and watch the sunset or venture out on a night picnic and stargaze. </p> <p>If you’re time-crunched, there is always the options of ordering a readymade picnic hamper online such as:</p> <p><a href="http://www.rhcl.com.au/the-cheese-room/corporate-cheese-platters" target="_blank" rel="noopener"><span style="text-decoration: underline;"><strong>Richmond Hill café &amp; larder</strong></span></a> have a great range of hampers and fresh basked treats to send Australia wide. Cheese hampers are $35 and picnic boxes starts from $45. </p> <p><strong>Great outdoors</strong></p> <p>Australia boasts some great trails so why not spend the day exploring what our beautiful bushlands have to offer and go for a walk or hike. Not only will you get a bit of exercise, it’s a great time to have a nice long chat with your significant other without the usual distractions of public places.</p> <p><strong>Healthy competition</strong></p> <p>A bit of friendly competition on the sporting field always brings the excitement levels up a notch. Whether it be tennis, squash or bowls many places let you rent our courts and equipment for a minimal fee.</p> <p><strong>Local markets</strong></p> <p>There are hundreds of markets all around Australia selling all sorts of things whether it’s seasonal produce, handmade crafts or antiques. You can spend hours just browsing the many stores and if you find something special, market prices are usually cheap.</p> <p><strong>Game night</strong></p> <p>Take a leaf out of your childhood and host a board game night. Invited other couples or friends along to battle it out over Articulate, Pictionary or Trivial Pursuit just to name a few.</p> <p><strong>Cultural outing</strong></p> <p>If you are (or want to be) a history buff or art connoisseur, check out your local museums and art gallery. Most have free admission and it’s perfect for any rainy days.</p> <p><strong>Trivia night</strong></p> <p>If you are looking to flex your brain muscles or maybe impress a special someone with your smarts, take them to your local pub’s trivia night. They are often free and have many great prizes on offer. Plus, you’ll most likely learn some new trivia along the way.  </p> <p><strong>Beach day</strong></p> <p>What is better on a scorching day than heading to the beach to dip in the water or leisurely sunbake on the sun? With some of the most enviable beaches in Au</p>

Relationships

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Why turning old city bridges into new urban parks is such a great idea

<p>The recent opening of the <a href="https://www.nationaltrust.org.uk/castlefield-viaduct/features/a-garden-in-the-sky" target="_blank" rel="noopener">Castlefield Viaduct Sky Park</a> in Manchester, UK, has brought fresh attention to the growing number of projects that reuse urban infrastructures to create linear parks.</p> <p>When the <a href="https://www.theguardian.com/travel/2017/jun/07/paris-promenade-plantee-free-elevated-park-walkway-bastille-bois-de-vincennes" target="_blank" rel="noopener">Promenade Plantée</a> opened in 1993 on top of an abandoned railway viaduct in Paris, it was reportedly the first of its kind. It provided local residents a green escape, ten metres above the tarmac of the street below, and a beautiful, three-mile meander from the Bois de Vincennes to Bastille. The opening of New York’s fabled <a href="https://www.thehighline.org/" target="_blank" rel="noopener">High Line</a>, in 2009, further cemented this type of urban regeneration as something for cities to aim for.</p> <figure><iframe src="https://www.youtube.com/embed/ztZl6fYuXhQ?wmode=transparent&amp;start=0" width="100%" height="400" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p>Post-pandemic, finding innovative ways to eke out accessible green spaces in the urban environment is <a href="https://theconversation.com/how-cities-can-add-accessible-green-space-in-a-post-coronavirus-world-139194" target="_blank" rel="noopener">more urgent than ever</a>. Doing so provides <a href="https://link.springer.com/article/10.1007/s10708-021-10474-7" target="_blank" rel="noopener">health</a> and <a href="https://theconversation.com/for-green-cities-to-become-mainstream-we-need-to-learn-from-local-success-stories-and-scale-up-119933" target="_blank" rel="noopener">environmental</a> benefits alongside <a href="https://theconversation.com/how-investing-in-green-infrastructure-can-jump-start-the-post-coronavirus-economy-139376" target="_blank" rel="noopener">economic</a> ones, by <a href="https://besjournals.onlinelibrary.wiley.com/doi/10.1111/1365-2664.12876" target="_blank" rel="noopener">promoting</a> biodiversity, <a href="https://www.sciencedirect.com/science/article/pii/S0048969721036779" target="_blank" rel="noopener">mitigating</a> air pollution, and in some (though <a href="https://www.anthropocenemagazine.org/2019/09/the-solution-to-urban-heat-is-not-one-size-fits-all/" target="_blank" rel="noopener">not all</a>) cases, reducing <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6458494/" target="_blank" rel="noopener">the heat island effect</a>.</p> <figure class="align-center "><img src="https://images.theconversation.com/files/477844/original/file-20220805-7920-f8qtwx.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/477844/original/file-20220805-7920-f8qtwx.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/477844/original/file-20220805-7920-f8qtwx.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/477844/original/file-20220805-7920-f8qtwx.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/477844/original/file-20220805-7920-f8qtwx.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=503&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/477844/original/file-20220805-7920-f8qtwx.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=503&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/477844/original/file-20220805-7920-f8qtwx.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=503&amp;fit=crop&amp;dpr=3 2262w" alt="Plantlife spills over the edges of an elevated railway above a busy intersection" /><figcaption><em><span class="caption">The High Line in Manhattan.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/new-york-usa-july-2017-entry-1371108503" target="_blank" rel="noopener">Krzysztof Stefaniak | Shutterstock</a></span></em></figcaption></figure> <p><strong>How a local approach to high lines is needed</strong></p> <p>Since the 2000s, city planners across the world have tried to replicate what has been called <a href="https://publicjournal.online/the-high-line-effect/" target="_blank" rel="noopener">“the High Line effect”</a>. Built on top of a disused stretch of elevated freight rail line in western Manhattan, the High Line garnered considerable <a href="https://www.nytimes.com/2009/06/09/arts/design/09highline-RO.html" target="_blank" rel="noopener">press</a> and <a href="https://www.youtube.com/watch?v=3x4e1dALkhc" target="_blank" rel="noopener">media</a> coverage from the outset. It has been rightly championed as a <a href="https://www.nytimes.com/2010/07/15/arts/design/15highline.html" target="_blank" rel="noopener">success story</a>, attracting eight million visitors a year and <a href="https://www.nbcnewyork.com/news/local/nycs-high-line-park-marks-10-years-of-transformation/1646268/" target="_blank" rel="noopener">fostering new economic activity</a>.</p> <figure><iframe src="https://www.youtube.com/embed/M8H8dqMjUCo?wmode=transparent&amp;start=0" width="100%" height="400" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p>But not everywhere else is wealthy Manhattan. By reinvigorating the industrial heritage and cultural identity of a place, this approach can <a href="https://idus.us.es/bitstream/handle/11441/116705/TS2_Libro-de-Actos_-Proceedings-Book-1-655-669.pdf?sequence=1&amp;isAllowed=y" target="_blank" rel="noopener">increase tourism</a> which can have mixed results.</p> <p><a href="https://cityparksalliance.org/wp-content/uploads/2019/07/Equity_and_Parks_Funding_7.16.19.pdf" target="_blank" rel="noopener">Recent research</a> has shown that without policies in place to ensure that lower-income local communities can enjoy the benefits of newly greened spaces, including health benefits, these projects can actually exacerbate inequality by raising property values and causing the displacement of long-term residents who can’t afford to stay. Urban planning experts talk about green gentrification, as has been noted in the case of the <a href="https://www.chicagoreporter.com/green-gentrification-and-lessons-of-the-606/" target="_blank" rel="noopener">606 linear park in Chicago</a>, among others.</p> <p>Instead of simply trying to copy what has been done elsewhere, this type of regeneration is best done when attuned to the local heritage. As Historic England <a href="https://historicengland.org.uk/images-books/publications/wellbeing-and-the-historic-environment/wellbeing-and-historic-environment/" target="_blank" rel="noopener">has emphasised</a>, the best way to steward heritage sites and the historic environment is by keeping people’s wellbeing in mind. In particular, it’s about giving local people a voice, a place to be active and a sense of belonging.</p> <figure class="align-center "><img src="https://images.theconversation.com/files/477850/original/file-20220805-26-ub4qtg.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/477850/original/file-20220805-26-ub4qtg.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=322&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/477850/original/file-20220805-26-ub4qtg.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=322&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/477850/original/file-20220805-26-ub4qtg.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=322&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/477850/original/file-20220805-26-ub4qtg.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=405&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/477850/original/file-20220805-26-ub4qtg.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=405&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/477850/original/file-20220805-26-ub4qtg.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=405&amp;fit=crop&amp;dpr=3 2262w" alt="Signposts at a junction in a pedestrianised green space." /><figcaption><em><span class="caption">The 606 elevated trail in Chicago.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/chicago-usa-september-20-2018-chicagos-1184490604" target="_blank" rel="noopener">Carlos Yudica | Shutterstock</a></span></em></figcaption></figure> <p><strong>Why reusing existing structures is best</strong></p> <p><a href="https://theconversation.com/we-have-reusable-cups-bags-and-bottles-so-why-are-our-buildings-still-single-use-171345" target="_blank" rel="noopener">Adapting</a> existing infrastructure is an integral part of <a href="https://theconversation.com/future-cities-new-challenges-mean-we-need-to-reimagine-the-look-of-urban-landscapes-151709" target="_blank" rel="noopener">rethinking the city</a> in an era of <a href="https://earthobservatory.nasa.gov/images/150152/a-july-of-extremes" target="_blank" rel="noopener">climate emergency</a>. The era of <a href="https://www.jstor.org/stable/1587078" target="_blank" rel="noopener">grand visions for public parks</a> is largely over, as most cities are already full. Both spatially and economically, forming large green spaces from scratch is not possible.</p> <p>Reworking old railway lines and bridges into parks, conversely, contributes to a wider strategy of adaptive reuse and what designers term <a href="https://www.archdaily.com/948304/urban-acupuncture-regenerating-public-space-through-hyper-local-interventions" target="_blank" rel="noopener">urban acupuncture</a>. Since the 1960s, <a href="https://theconversation.com/parks-help-cities-but-only-if-people-use-them-103474" target="_blank" rel="noopener">pocket parks</a> have been created out of small, hidden or overlooked bits of land between existing buildings.</p> <figure class="align-center "><img src="https://images.theconversation.com/files/477847/original/file-20220805-22-e4y1ly.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/477847/original/file-20220805-22-e4y1ly.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=404&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/477847/original/file-20220805-22-e4y1ly.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=404&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/477847/original/file-20220805-22-e4y1ly.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=404&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/477847/original/file-20220805-22-e4y1ly.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=508&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/477847/original/file-20220805-22-e4y1ly.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=508&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/477847/original/file-20220805-22-e4y1ly.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=508&amp;fit=crop&amp;dpr=3 2262w" alt="A pond set between planted beds in an elevated walkway." /><figcaption><em><span class="caption">The Promenade Plantée in Paris.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/seoul-korea-21-september-2019-top-1539297443" target="_blank" rel="noopener">Joao Paulo V Tinoco | Shutterstock</a></span></em></figcaption></figure> <p>The hyper-local nature of this type of urban greening makes it easier for residents to access and benefit from these spaces. As pressure increases on how we use resources and keep carbon in the ground wherever possible, <a href="https://link.springer.com/article/10.1007/s10708-021-10474-7" target="_blank" rel="noopener">enabling everyone</a> to have access to green space for <a href="https://theconversation.com/more-parks-and-waterways-in-cities-could-prevent-premature-deaths-study-finds-170973" target="_blank" rel="noopener">health reasons</a> is critical.</p> <p>This can be challenging in those cities where a large proportion of residents do not have access to private gardens. Capitalising on a city’s vertical space – as elevated walkways do – is a huge advantage in high-density cities where significant pressure on ground-level space exists. What’s more, the structures being turned into parks are usually found in those parts of a city that are post-industrial and in need of regeneration.</p> <p>In terms of environmental impact, these parks have great potential. Each year the High Line, for example, <a href="https://www.landscapeperformance.org/case-study-briefs/high-line" target="_blank" rel="noopener">sequesters</a> over 1.3 tons of atmospheric carbon and its tree canopies collect over 24,340 gallons of stormwater.</p> <figure class="align-center "><img src="https://images.theconversation.com/files/477848/original/file-20220805-12-mu1w4h.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/477848/original/file-20220805-12-mu1w4h.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=338&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/477848/original/file-20220805-12-mu1w4h.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=338&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/477848/original/file-20220805-12-mu1w4h.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=338&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/477848/original/file-20220805-12-mu1w4h.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=424&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/477848/original/file-20220805-12-mu1w4h.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=424&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/477848/original/file-20220805-12-mu1w4h.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=424&amp;fit=crop&amp;dpr=3 2262w" alt="An overhead shot of an elevated park in a city centre." /><figcaption><em><span class="caption">The Seoullo 7017 Skygarden.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/seoul-korea-21-september-2019-top-1539297443" target="_blank" rel="noopener">Keitma | Shutterstock</a></span></em></figcaption></figure> <p>Further, by reusing existing industrial structures rather than demolishing and replacing them, embodied carbon can be <a href="https://www.architecturalrecord.com/articles/15481-continuing-education-embodied-carbon-adaptive-reuse" target="_blank" rel="noopener">kept where it is</a>. Research on the <a href="https://iopscience.iop.org/article/10.1088/1755-1315/143/1/012061" target="_blank" rel="noopener">Seoullo 7017 Skygarden</a> in Seoul, a linear park built atop a disused highway overpass which cuts across the city’s main rail station, has shown that rewilding and landscaping urban infrastructures is more cost effective and less environmentally impactful than completely replacing them.</p> <p>There is growing evidence of how important <a href="https://academic.oup.com/bioscience/article/67/9/799/4056044" target="_blank" rel="noopener">biodiversity in cities</a> is, not just during daylight hours but <a href="https://theconversation.com/cities-need-to-embrace-the-darkness-of-the-night-sky-heres-why-149129" target="_blank" rel="noopener">at night</a> too. Reused infrastructure projects can play an important role in providing ecological corridors across <a href="https://www.sciencedirect.com/science/article/pii/S1439179121000074" target="_blank" rel="noopener">cities for nocturnal creatures</a>. Supporting both human and non-human life in this way is a valuable step towards <a href="https://www.weforum.org/agenda/2021/06/cities-ecosystems-biodiversity-climate-change/" target="_blank" rel="noopener">improving</a> the sustainability and resilience of places.</p> <p>Linear parks thus <a href="https://www.researchgate.net/publication/329947799_The_Sustainable_Vertical_City_Research_Project" target="_blank" rel="noopener">weave nature</a> into the flow of a city. They support wildlife. They encourage sustainable transport and physical activity (walking, biking, jogging). They are, as landscape architect Diana Balmori puts it in her 2010 book, <em><a href="https://yalebooks.yale.edu/book/9780300156584/a-landscape-manifesto/" target="_blank" rel="noopener">A Landscape Manifesto</a></em>, dynamic spaces: “not peaceful retreats but ways”.<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/188182/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/nick-dunn-131665" target="_blank" rel="noopener">Nick Dunn</a>, Professor of Urban Design, <a href="https://theconversation.com/institutions/lancaster-university-1176" target="_blank" rel="noopener">Lancaster University</a></em></p> <p><em>This article is republished from <a href="https://theconversation.com" target="_blank" rel="noopener">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-turning-old-city-bridges-into-new-urban-parks-is-such-a-great-idea-188182" target="_blank" rel="noopener">original article</a>.</em></p> <p><em>Image: Getty Images</em></p>

Real Estate

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14 smart small yard landscaping ideas

<p><strong>Leave some space</strong></p> <p>When considering landscaping ideas for a small yard, remember to leave space. It’s easy to overcrowd things and inadvertently create a claustrophobic effect. Here, a seating area has a clear view to the garden, courtesy of a small patch of grass and some unobstructed hardscaping.</p> <p><strong>Layered landscape</strong></p> <p>An easy backyard idea for small yards is to create a layered landscape – just like in nature. Think of a forest with low groundcovers, ferns, shade-tolerant understory shrubs and trees, and the tall overhead trees. You can do the same thing with your small yard landscaping! Use things like groundcovers, bulbs and crevice plants to create a beautiful layered landscape, while maximising your flower bed space!</p> <p><strong>Walls and fences</strong></p> <p>Sure, you want your small yard landscaping to include privacy, so why not utilise surrounding structures like walls and fences? For this small yard idea, vines are the perfect answer – just be sure to pick one that’s not invasive or a garden thug.</p> <p><strong>Vertical gardens</strong></p> <p>A popular trend in small yard ideas is to garden vertically. There are many off-the-shelf products that allow you to grow plants vertically, such as the wall planters seen here. Or you can create something yourself. Either way it creates gardening space out of thin air.</p> <p><strong>Hanging planters</strong></p> <p>Another clever way to maximise space is with hanging planters.</p> <p><strong>Window boxes</strong></p> <p>A more traditional way of maximising gardening space is with window boxes. Naturally, you can attach them beneath your windows. But other small yard ideas include placing them on a porch, around the perimeter of a patio, or hanging from a deck railing.</p> <p><strong>Dwarf plants</strong></p> <p>Growers are continually introducing new cultivars with special characteristics. One of those is a dwarf habit. When considering landscaping ideas, you can grow a tree that matures at 30cm or 25 metres. When you choose the former, you end up with enough space to add companion plants.</p> <p><strong>Columnar plants</strong></p> <p>While you’re considering size and growth characteristics, think about habit as well. Columnar plants, such as this upright pear cultivar, grow straight up. There’s more room to the side, and more light at the bottom for a greater variety of plants. And yet you still get the blooms and the fruit. Win-win!</p> <p><strong>Trailing plants</strong></p> <p>Here’s another shape that will help when looking for landscaping ideas for a small yard. You can run trailing plants down the side of a planter, as seen here, or let them trail from the top of a wall. Either way maximises space and softens a hard surface to help it blend into the landscape.</p> <p><strong>Crevice plants</strong></p> <p>Crevices are ubiquitous to most gardens, so you might as well make use of them. Sedum and other succulents such as Sempervivum are perfect for these spots, which are often on the lean and dry side. They make the space prettier and the hard surfaces less imposing.</p> <p><strong>Narrow spots</strong></p> <p>Along with crevices, most gardens have narrow strips that lack soil and moisture. Rather than fighting the conditions, work with them. One of the small yard ideas you can implement is to plant some tough, vining groundcovers and let them sprawl over the area. Use ivy in shady areas, succulents in sunny spots. A mulch of gravel is a nice low-maintenance addition that keeps plant foliage clean.</p> <p><strong>Containers</strong></p> <p>Let’s not forget containers when thinking about small yard landscaping. They’re more popular than ever – and not just because they maximise gardening space. Containers add greatly to a garden’s character. They allow you to show off your favourite plants. And if you coordinate their colour and arrange them in odd numbers, you create a dashing focal point.</p> <p><strong>Lawn substitute</strong></p> <p>As you saw earlier, a small lawn can be helpful to a small-space garden because it opens up the area and makes it feel less claustrophobic. Well, if you’re not going to be walking on the lawn all the time, you might consider substituting a groundcover. You not only avoid mowing, you also integrate the area into the landscape. With a groundcover, your lawn becomes the garden.</p> <p><strong>Bonsai and miniature garden</strong></p> <p>The smallest yard in the world has room for a garden when the plants are miniaturised. Examples include bonsai, miniature fairy gardens and terrariums. Although usually kept indoors in cold climates, they can holiday outside for the summer in a protected location where they’re not exposed to too much direct sunlight.</p> <p><em><span id="docs-internal-guid-10109d2b-7fff-55c9-ef0b-3a37aaae3da9">Written by Luke Miller. This article first appeared in <a href="https://www.readersdigest.co.nz/food-home-garden/gardening-tips/14-smart-small-yard-landscaping-ideas" target="_blank" rel="noopener">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&amp;utm_medium=articles&amp;utm_campaign=RDSUB&amp;keycode=WRA87V" target="_blank" rel="noopener">here’s our best subscription offer.</a></span></em></p> <p><em>Image: Getty Images</em></p>

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Wee-lly bad idea sees horse test positive to caffeine

<p dir="ltr">Winning racehorse Explosive Miss has tested positive to caffeine, but it’s not because the racer has been enjoying some pre-race beverages.</p> <p dir="ltr">The horse tested positive to a random post-race drug test for the substance, which is prohibited in racing, though her trainer, avid coffee-drinker Clinton Isdale, had no idea how it could have happened, as reported by the <em><a href="https://www.nzherald.co.nz/nz/caffeine-in-trainers-urine-causes-horse-to-fail-post-race-drug-test/NX2UXT52SUDQVPOJ5DO3YA6D5M/" target="_blank" rel="noopener">NZ Herald</a></em>.</p> <p dir="ltr">Mr Isdale told the Racing Integrity Board that he had no idea caffeine ended up in Explosive Miss’ system, but said he would drink roughly three cups of coffee a day and then urinate in the same corner of the stables, behind the horse stalls, every morning.</p> <p dir="ltr">After testing soil samples from the spot, investigators confirmed that caffeine was present.</p> <p dir="ltr">“It is believed that the probable cause of Explosive Miss’ positive has been via contamination by Mr Isdale urinating in the corner of the stables by the stall,” the board said in its decision.</p> <p dir="ltr">As a result, Mr Isdale had to forfeit the $15,000 prize from his horse’s win and had to pay a $2000 fine.</p> <p dir="ltr">Mr Isdale, who has no previous charges for prohibited substances, told the board he was truly remorseful for his actions.</p> <p dir="ltr">“I am a hardworking young trainer in the industry and have worked tirelessly to get to this position in racing,” he said.</p> <p dir="ltr">“I’m truly sorry this happened and take full responsibility and have thoroughly improved my stable practice so nothing like this happens again.”</p> <p dir="ltr">This isn’t the first case of horses testing positive to caffeine thanks to their trainers, with a similar case resulting in a trainer being fined $2,000 in March last year after it was found they had also been urinating in the corner of the horse’s stall.</p> <p dir="ltr">Caffeine is banned in horse racing because it’s purported to give animals an edge, with the Equestrian Sports NZ website warning trainers to “be aware when drinking soft drinks around your horse, or eating snacks such as biscuits or chocolate bars as caffeine is a common positive test result”.</p> <p><span id="docs-internal-guid-c054e756-7fff-d935-129e-5e4801cf1b39"></span></p> <p dir="ltr"><em>Image: Getty Images</em></p>

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Type of person who struggles with the idea of terminal illness

<p dir="ltr">People who tend to look after themselves by working out and eating healthy foods are more likely to struggle with the idea of death and the process of dying. </p> <p dir="ltr">Palliative care nurse Maryan Bova has helped people with dying for 25 years and said some people accept their terminal diagnosis while others struggle to come to terms with it. </p> <p dir="ltr">She revealed that those who lived a healthy lifestyle were those who felt more ripped off when they are given the awful diagnosis. </p> <p dir="ltr">“They're the ones that have looked after themselves their whole life, for example the yoga teacher who runs retreats and has probably never eaten anything that wasn't organic and green in their life,” she told Mamamia. </p> <p dir="ltr">“And yet they've been smacked down with a horrible diagnosis. It can feel like a slap in the face.”</p> <p dir="ltr">Maryan confessed that the job can be emotionally draining as some experiences stick with her, especially when she was in the same position. </p> <p dir="ltr">Her mother Helen was diagnosed with brain cancer and Maryan did what she did best - but this time it was someone close to her. </p> <p dir="ltr">"I knew what it would all end up looking like, but I also knew how to orchestrate the help that was needed for her to die at home in a space she was comfortable in,” she said.</p> <p dir="ltr">“It was a gift to have that time to talk openly, have important conversations and bond as a family. It was like mum became childlike again, a full-circle moment.”</p> <p dir="ltr">Maryan stressed that it was important to look at how people with a terminal diagnosis are treated in the last moments of their life. </p> <p dir="ltr"><em>Images: Facebook/Shutterstock</em></p>

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Five quick ideas for staying active in retirement

<p dir="ltr">Retirement is possibly the only time when you have the opportunity to do whatever it is you want. </p> <p dir="ltr">But for those of you who are stuck for ideas to stay active and motivated, here are some exciting ideas that can easily be done alone or with other like-minded retirees. </p> <ol> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><strong>Travel </strong></p> </li> </ol> <p dir="ltr">The kids have grown and moved out and you can finally visit that place you’ve always wanted to but couldn’t. </p> <p dir="ltr">Definitely an enriching experience to learn about different cultures, foods, and how things work across the world.</p> <p dir="ltr">If you’re unable to travel, even just planning a trip for when you eventually can is fun. </p> <ol start="2"> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><strong>Volunteer</strong></p> </li> </ol> <p dir="ltr">You’ve done your fair share of 40-hour weeks (or even more!), but if you miss having something to do for others, then volunteering is definitely for you. </p> <p dir="ltr">The best way to volunteer is to find an organisation you’re passionate about and see whether you have the skills to help them out. Alternatively, go in the other direction and choose a cause or activity you’re not even remotely familiar with – which transforms the entire exercise into a learning opportunity as well!</p> <ol start="3"> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><strong>Sport</strong></p> </li> </ol> <p dir="ltr">This is possibly one of the best ways to meet new people, but also sport will keep you fit and healthy, which is definitely what you want during retirement. </p> <p dir="ltr">If sport isn’t for you then consider heading down to your local park and becoming a spectator! </p> <ol start="4"> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><strong>Go back to school</strong></p> </li> </ol> <p dir="ltr">If there’s something you’ve always wanted to study, now is the chance to go ahead without any distractions.</p> <p dir="ltr">Not only will you be learning interesting information, it will also keep your mind sharp. </p> <ol start="5"> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><strong>Find a new hobby</strong></p> </li> </ol> <p dir="ltr">With all the time in the world it could be fun to join a painting or pottery class.</p> <p dir="ltr">Other hobbies you may want to get immersed in include cooking classes, book clubs, or even growing your own vegetable garden. </p> <p dir="ltr"><em>Image: Shutterstock</em></p>

Retirement Life