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Should you use your retirement savings to pay off debt? Three things to keep in mind

<a href="https://theconversation.com/profiles/bomikazi-zeka-680577">Bomikazi Zeka</a>, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> and <a href="https://theconversation.com/profiles/jasmine-kinsman-1438670">Jasmine Kinsman</a>, <a href="https://theconversation.com/institutions/nelson-mandela-university-1946">Nelson Mandela University</a> A host of countries have taken steps to reform the terms under which people can access their retirement benefits. South Africa is the most recent. In 2024 it <a href="https://theconversation.com/south-africa-has-changed-its-retirement-rules-to-help-boost-country-savings-how-it-will-work-233287">introduced changes</a> that allow access to some retirement savings while ensuring that most of the money is still preserved for later. Other countries that have changed the rules to allow members to dip into their savings before retirement include Australia, Chile, India and Portugal. Changes were introduced to ease the financial strain caused by COVID-19 pandemic lockdowns. People across the world are grappling with debt and the cost of living. <a href="https://www.treasury.gov.za/comm_media/press/2024/2024%20Two-pot%20System%20Updated%20%20FAQ%20August%202024.pdf">Policymakers</a> have considered this an avenue that offers financially distressed fund members the flexibility to access their retirement funds while still supporting long-term retirement savings. Retirement funds are also often the only sizeable savings that fund members have. A recent report by South Africa’s <a href="https://www.discovery.co.za/portal/business/top-reasons-for-two-pot-withdrawal-requests">Discovery Corporate and Employee Benefits</a>, which represents 3,000 employers that provide pension and provident funds for just over one million employees, found that people aged between 35 and 45 made the most claims to access the savings component of their retirement. When asked what they used the funds for, 24% of members said their withdrawals were for financing home or car expenses. Another 21% of members were using their funds to pay off short-term debt. The majority of members who withdrew their retirement savings were low-income earners (earning up to R125,000 or US$7,000 a year). On the other hand, withdrawals were lowest among high-income earners (earning more than R1 million or US$56,000 a year). This data provides evidence that most low- to middle-income South African consumers are grappling with the trade-off between preserving their capital for retirement and meeting their monthly financial obligations. Given that everyone’s financial situation, goals and needs are different, it’s always best to speak to a financial advisor to assess whether using your retirement savings to pay off debt will be a sound move. But, as academics who have focused on financial planning, we offer three pointers to consider: <ul> <li> understand what you owe, to whom, and what it’s costing you </li> <li> plan beyond paying off debt </li> <li> weigh the pros and cons carefully. </li> </ul> <h2>Know which debt to settle first</h2> Debt with a high interest rate often takes longer to repay, because at the start of the loan repayment period, most of the repayments are going towards interest payments – not reducing the capital amount. If you use your retirement proceeds towards this, it could shorten the period that it would take to settle the loan and reduce the interest repayments, which are compounded according to the outstanding loan balance. Short-term loans, such as those with a repayment term of up to 18 months, tend to have higher interest rates. Unsecured debt, which is debt that is not tied to an asset, also attracts high interest rates because they have little to no collateral requirements. Collateral provides the lender with a guarantee of compensation in the event of default. When there is no collateral, the cost of debt becomes more expensive. Using your retirement proceeds towards settling these short-term loans can free up cash that can be used towards settling other debt and will improve your credit score. <h2>Understanding borrowing behaviour</h2> Using your retirement savings to settle debt should be a priority if you have a plan in place to ensure that your overall financial position will improve. Once the debt is cleared, consider how you can use your free cash in your favour. This could mean boosting your savings or acquiring assets and investments. But if retirement savings are being used to pay off debt while you accumulate more debt, this indicates on ongoing cycle of debt. For example, paying off the minimum amount due on a loan but also consuming the balance that becomes available on the same loan is a sign of poor borrowing behaviour. A more extreme example is taking on more debt to service existing debt. Without a change in borrowing behaviour, using your retirement savings to pay off debt will leave you worse off. You will have missed out on the opportunity to grow your retirement savings and you will have got into more debt. <h2>Debt repayments vs retirement returns</h2> When considering withdrawing from your retirement savings to pay down debt, it’s also important remember this will be at the expense of building your retirement nest egg. For instance, if a 35-year-old were to draw down R30,000 from their retirement fund, that same amount could have grown their retirement capital by over R200,000 by the time they reached 55 years old (assuming an investment return of 10%). Withdrawing your retirement savings on a frequent basis could also mean you may need to work longer and past your intended retirement age to compensate for the withdrawals. Or you may need to find ways to supplement your retirement savings through other investments, or consider reducing your standard of living at retirement. <h2>Is this a sound move?</h2> Remember, withdrawal from retirement savings is subject to tax. While retirement may seem far off when there are more pressing financial needs, using your savings to pay down debt has its advantages and drawbacks. Since withdrawals are being used to pay for expenses and service debt, it’s also important to reflect on borrowing behaviours that may need to be corrected. Otherwise, using retirement savings could become a financial crutch that could make your retirement income less secure. Settling debt using your retirement savings should be done after careful consideration and planning. If in doubt, speak to a financial advisor.<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/244837/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/bomikazi-zeka-680577">Bomikazi Zeka</a>, Associate Professor in Finance and Financial Planning, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> and <a href="https://theconversation.com/profiles/jasmine-kinsman-1438670">Jasmine Kinsman</a>, Senior Lecturer in Financial Planning and Certified Financial Planner, <a href="https://theconversation.com/institutions/nelson-mandela-university-1946">Nelson Mandela University</a> Image credits: Shutterstock 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/should-you-use-your-retirement-savings-to-pay-off-debt-three-things-to-keep-in-mind-244837">original article</a>.

Money & Banking

To keep your cool in a heatwave, it may help to water your trees

<a href="https://theconversation.com/profiles/gregory-moore-1779">Gregory Moore</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> <a href="https://knowledge.aidr.org.au/resources/heatwave/">Heatwaves</a> are among the world’s <a href="https://wmo.int/topics/heatwave#:%7E:text=Impact,died%20from%20heat%2Drelated%20stress.">deadliest</a> weather hazards. Every year, vast numbers of people are <a href="https://www.sciencedirect.com/science/article/pii/S1462901114000999">killed by heat stress</a> and it can worsen health problems such as <a href="https://www.who.int/news-room/fact-sheets/detail/climate-change-heat-and-health">diabetes, asthma and heart disease</a>. Unfortunately, the bitumen roads, brick and concrete structures and roofing tiles in cities can absorb and retain vast amounts of heat, much of which is released after the sun has set. This creates what’s known as the <a href="https://www.climatechange.environment.nsw.gov.au/impacts-climate-change/built-environment/urban-heat">urban heat island effect</a>. In fact, temperatures can be <a href="https://www.climatechange.environment.nsw.gov.au/impacts-climate-change/built-environment/urban-heat#:%7E:text=and%20rural%20environments.-,In%20large%20cities%2C%20average%20temperatures%20can%20be%201%C2%B0C,parts%20experiencing%20even%20higher%20temperatures.">significantly higher in cities</a> than in <a href="https://greenly.earth/en-us/blog/ecology-news/6-key-things-to-know-about-urban-heat-islands">surrounding or rural areas</a>. Trees and greenspace can <a href="https://wwf.org.au/blogs/trees-lower-temperatures-in-a-sydney-street-by-20-degrees/">drive down urban temperatures</a> – but they must be able to draw water from the soil to achieve these massive cooling effects. In other words, it can sometimes be helpful to water your trees during a heatwave. <h2>How trees keep us cool (and no, it’s not just about shade)</h2> Trees reduce urban temperatures in two significant ways. One is by the shade they provides and the other is through their cooling effect – and no, they’re not the same thing. Water is taken up via a plant’s roots, moves through the stems or trunks and is then misted into the air from the leaves through little holes called stomata. This is called transpiration, and it helps cool the air around leaves. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=615&fit=crop&dpr=1 600w, https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=615&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=615&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=772&fit=crop&dpr=1 754w, https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=772&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/640861/original/file-20250107-15-dfepgd.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=772&fit=crop&dpr=3 2262w" alt="A diagram shows how transpiration happens." /></a><figcaption>Transpiration helps cools the air around a plant’s leaves. <a class="source" href="https://www.shutterstock.com/image-vector/transpiration-stages-plants-roots-absorb-water-1856372440">grayjay/Shutterstock</a></figcaption></figure> Water can also evaporate from soil and other surfaces. The combined loss of water from plants and soil is called evapotranspiration. The cooling effects of evapotranspiration vary but are up to <a href="https://www.sciencedirect.com/science/article/pii/S2095311913605432#:%7E:text=Our%20literature%20review%20suggests%20that,ways%20of%20reducing%20urban%20temperatures">4°C</a>, depending on other environmental factors. <h2>Watering your trees</h2> If heatwaves occur in generally hot, dry weather, then trees will provide shade – but some may struggle with transpiration if the soil is too dry. This can reduce the cooling effect of trees. Keeping soil moist and plants irrigated, however, can change that. The best time to irrigate is early in the morning, as the water is less likely to evaporate quickly before transpiration can occur. You don’t need to do a deep water; most absorbing roots are close to the <a href="https://theconversation.com/here-are-5-practical-ways-trees-can-help-us-survive-climate-change-129753">surface</a>, so a bit of brief irrigation will often do the trick. You could also recycle water from your shower. Using mulch helps trap the water in the soil, giving the roots time to absorb it before it evaporates. All transpiring plants have a cooling effect on the air surrounding them, so you might wonder if trees have anything special to offer in terms of the urban heat island effect and heatwaves. Their great size means that they provide much larger areas of shade than other plants and if they are transpiring then there are greater cooling effects. The surface area of tree leaves, which is crucial to the evaporative cooling that takes place on their surfaces, is also much greater than many other plants. Another advantage is that trees can be very long lived. They <a href="https://www.epa.gov/heatislands/using-trees-and-vegetation-reduce-heat-islands">provide shade, cooling and other benefits</a> over a very long time and at relatively low cost. <h2>Not all trees</h2> All that said, I don’t want to overstate the role of urban trees in heatwaves when soils are dry. Some trees cease transpiring early as soils dry, but <a href="https://auf.isa-arbor.com/content/39/3/109">others will persist</a> until they wilt. Careful tree selection can help <a href="https://treenet.org/resource/it-isnt-rocket-science-street-trees-can-make-a-difference-in-climate-change/">maximise the cooling effects</a> of the urban forest. Trees that suit the local soil and can cope with some drying while maintaining transpiration can provide greater cooling And, of course, it is important to follow any <a href="https://www.water.vic.gov.au/for-households/water-restrictions-and-rules/permanent-water-saving-rules">water restriction</a> <a href="https://www.nsw.gov.au/environment-land-and-water/drought/water-restrictions">rules</a> or <a href="https://www.sydneywater.com.au/water-the-environment/what-we-are-doing/water-wise-guidelines.html">guidelines</a> that may be operating in your area at the time. <h2>Trees keep us cool</h2> Despite the clear benefits trees can provide in curbing heat, tree numbers and canopy cover are declining annually in many Australian cities and towns. Housing development still occurs without proper consideration of how trees and greenspace improve residents’ quality of life. It is not an either/or argument. With proper planning, <a href="https://theconversation.com/adelaide-is-losing-75-000-trees-a-year-tree-removal-laws-must-be-tightened-if-we-want-our-cities-to-be-liveable-and-green-216990">you can have both</a> new housing and good tree canopy cover. We should also be cautious of <a href="https://au.news.yahoo.com/trees-butchered-by-power-company-highlight-common-problem-its-sad-012952515.html?guccounter=1">over-pruning</a> urban trees. Trees cannot eliminate the effects of a heatwave but can mitigate some of them. Anything that we can do to mitigate the urban heat island effect and keep our cities and towns cooler will reduce heat-related illness and associated medical costs.<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/246486/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/gregory-moore-1779">Gregory Moore</a>, Senior Research Associate, School of Agriculture, Food and Ecosystem Sciences, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Image credits: Shutterstock 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/to-keep-your-cool-in-a-heatwave-it-may-help-to-water-your-trees-246486">original article</a>.

Home & Garden

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

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

Family & Pets

Do natural fabrics really keep us cooler in summer? Here’s the science

<a href="https://theconversation.com/profiles/nisa-salim-1442233">Nisa Salim</a>, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a> The Bureau of Meteorology has warned Australia is facing one of the <a href="https://www.abc.net.au/news/2024-10-12/australia-facing-one-of-hottest-summers-on-record-bom/104464014">hottest summers on record</a>. As the weather warms, many of us reach for light-coloured clothes in natural fabrics, such as cotton and linen. But why are natural fabrics like these so much better at keeping us cool when the weather is hot? Here’s what the science says. <h2>Natural fabrics and sweat: a match made in heaven</h2> In hot weather, we sweat. As sweat evaporates, it carries heat away, which helps cool the body down. In hot weather, then, we want clothes that help take moisture away from the body as efficiently as possible. Natural fabrics are made using fibres extracted from plant- or animal-based sources such as cotton, linen, hemp, wool and silk. The primary component of all plant-based fibres is cellulose. Animal-based fibres are made up of proteins such as keratin and silk fibroin. Cellulose molecules are rich in compounds called hydroxyl groups that attract water and moisture. In scientific terms, they are hydrophilic – they love water. So, clothing made of cotton and linen is highly hydrophilic. It tends to absorb moisture and disperse it across the fabric, allowing it to evaporate more easily. This takes the sweat away quickly, making it more comfortable and breathable and allowing us to stay cool in sweltering temperatures. One downside of the natural fabrics is they wrinkle quickly (some people, of course, like that look). And on a really hot, sweaty day, natural fabrics can get heavy and wet. Animal fibres are basically proteins, and their properties vary depending on the source. Wool has been bio-engineered over millions of years to be comfortable to wear. Wool fibres are hydrophilic on the inside and hydrophobic on the outside, meaning they’re both water resistant and good at wicking moisture away. On the other hand, silk fabrics are very good at helping regulate temperature; they keep us cool in hot weather and warm in cold weather. <h2>Synthetic fabrics: less wrinkly, more sweaty</h2> Synthetic fabrics, on the other hand, are lighter and tend to wrinkle less. Common synthetic fabrics (such as polyester, nylon and acrylic) are all made from petroleum-based chemicals. Most synthetic fibres are made of long chains of hydrogen and carbon atoms and do not contain the hydroxyl groups we discussed earlier. Such fibres are therefore hydrophobic – they hate water. This means the water can’t spread evenly across the fabric and evaporate easily. They trap sweat against the skin, making the clothes less breathable and comfortable when the weather is warm and humid. However, some synthetic fabrics used in certain types of active wear can wick sweat away from body. And some semi-synthetic fabrics such as rayon or tencel (which are made from wood pulp or cotton with synthetic fibres) are more breathable than other synthetic fabrics such as polyester or nylon. <h2>Fabric weave makes a difference, too</h2> The colour of the clothing is also a contributing factor to keep you cool during summer. Light colours reflect sunlight away from you and help to keep the body cooler. There is some evidence dark colours absorb the <a href="https://www.sciencedirect.com/science/article/pii/S2214157X23012054">sunlight and associated heat</a>, making the surface of the skin warmer than normal. Another factor affecting breathability and comfort of clothing is the way the fabrics are woven. Fabrics that are loosely woven (sometimes known as “open weave”) with thinner materials naturally have more airflow, which helps you keep cool. For a quick, non-scientific test, hold a fabric up and see how much light passes through it. The more light you can see, the more breathable it likely is. The way the fabric is treated can play a role, too; such as for softening and wrinkle resistance. Using a fabric softener when you do a load of laundry usually doesn’t affect fabric breathability; softeners modify the surface of the fabric but don’t change the internal structure or porous nature of the fabrics. Wrinkle resistance is the ability of the fabric to stay smooth and polished even after washing. Synthetic fabrics are inherently wrinkle resistant. Natural fibres are more prone to wrinkles but can be chemically treated on the fabric surface during manufacturing to make them wrinkle resistant. Such treatments, however, may form layers on top of the fabric blocking the airflow, leading them to be less breathable.<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/240909/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/nisa-salim-1442233">Nisa Salim</a>, Senior Lecturer at the School of Engineering, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a> Image credits: Shutterstock 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/do-natural-fabrics-really-keep-us-cooler-in-summer-heres-the-science-240909">original article</a>.

Beauty & Style

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

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

Body

Track your spending, use cash and DIY gifts: how to keep your costs down this Christmas

<a href="https://theconversation.com/profiles/angelique-nadia-sweetman-mcinnes-1361909">Angelique Nadia Sweetman McInnes</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> Australians are expected to spend more this Christmas than last, with spending projected to rise to <a href="https://www.shopassociation.org.au/sites/default/files/uploaded-content/field_f_content_file/2024-australian-christmas-shopping-intentions-research-report-cpmaustralia-retailsafari-1.pdf">A$69.7 billion</a>. This is a 2.7% increase on what we spent last year on gifts, food and other treats for ourselves and others. This is a lot at a time when many people are experiencing mortgage stress and high inflation. But by employing smart budgeting and spending strategies we can enjoy a festive Christmas season without huge financial stress. <h2>Know how much you are spending</h2> Being aware of what you are spending is important. So you don’t spend beyond your means, you need to decide what you are going to buy and track what you spend. Using budgeting tools in your banking app will help you monitor your spending. Your bank’s app or a <a href="https://www.savings.com.au/savings-accounts/budgeting-and-saving-apps">variety of budgeting apps</a>, can also help you find deals and stick to your financial goals. <a href="https://doi.org/10.1093/jcr/ucac024">Research</a> shows spending decreases when you use an online budgeting app by 15%. Christmas budgeting means setting clear limits, like a gift allowance for each person of, for example, under $10, $25, $50 or $100. This helps us stay on track. Before shopping, we should also ask ourselves: “Is this worth buying?” or “Do I really need this?”. <h2>How to bag a bargain</h2> About <a href="https://www.shopassociation.org.au/sites/default/files/uploaded-content/field_f_content_file/2024-australian-christmas-shopping-intentions-research-report-cpmaustralia-retailsafari-1.pdf">63% of Australian consumers</a> say they start their shopping in November, before the last-minute push to fill the Christmas stockings. This enables them to take advantage of the Black Friday sales on now and Cyber Monday, next Monday. Online research can uncover decent bargains to lower Christmas spending. Or you could wait until the Boxing Day sales to buy discounted gifts for people you don’t see until after December 25. The post-Christmas sales are also good for stocking up on heavily discounted crackers and decorations for next year. <a href="https://www.shopassociation.org.au/sites/default/files/uploaded-content/field_f_content_file/2024-australian-christmas-shopping-intentions-research-report-cpmaustralia-retailsafari-1.pdf">Most Australian shoppers</a> (89%) are combining online (websites, mobile apps, social media) with physical in-store shopping. <a href="https://www.shopassociation.org.au/sites/default/files/uploaded-content/field_f_content_file/2024-australian-christmas-shopping-intentions-research-report-cpmaustralia-retailsafari-1.pdf">Major online retailers</a> such as Amazon, eBay, and The Iconic (69%) are now more popular than department stores (59%). There are also thrift and discount stores which offer affordable gifts while using their income to help those in need. By using the internet to compare prices and set price alerts for goods you want to buy, you are more likely to get the best deals. Take time to search for store discounts. Using loyalty programs, coupons, promo codes, and free shipping also helps keep money in your pocket. <h2>Why cash at Christmas is better</h2> The <a href="https://ministers.treasury.gov.au/ministers/jim-chalmers-2022/media-releases/ensuring-future-cash-and-next-steps-phasing-out-cheques#:%7E:text=The%20Government%20will%20mandate%20that,will%20not%20be%20left%20behind.">federal government’s decision</a> last week to require businesses to accept cash, not just credit or debit cards, also has benefits for saving. Cash purchases encourage you to spend wisely, set your <a href="https://resources.depaul.edu/financial-fitness/tackle-overspending/Pages/solutions-for-overspending.aspx">spending limit, and prevent you from overspending, or paying interest and fees on cards</a>. There is also the old “<a href="https://www.ramseysolutions.com/budgeting/envelope-system-explained">cash envelope system</a>” used for centuries and popularised in the 1990s to help curb spending. This sees cash divided into envelopes, each labelled for a specific expense (for example, gifts for A, B, C). Once the money in the envelope is gone, nothing more can be spent. One way to help boost your Christmas budget; while simultaneously decluttering, your home is to sell items you no longer use. There are numerous online sites and bricks and mortar stores where this can be done. <h2>Saving money with DIY</h2> In 2024, Australians will spend an average of <a href="https://www.shopassociation.org.au/sites/default/files/uploaded-content/field_f_content_file/2024-australian-christmas-shopping-intentions-research-report-cpmaustralia-retailsafari-1.pdf">$660 per shopper on gifts</a>, with popular choices including clothing and shoes, books, and gift cards. However, it’s not necessary to buy all your gifts or Christmas decorations. Consider making affordable handmade gifts to add a personal touch. There are demonstration videos online showing you how to re-purpose old items, bake homemade festive treats, create a special moments photo album or scrapbook. Mix Epsom salts, essential oils and dried flowers to create relaxing bath salts or scrubs. Use natural pine cones or salt dough to make ornaments. Make wreaths using pine branches, holly or dried oranges. Sew fabric garlands to place on the tree, fireplace or mantle. Instead of buying multiple extravagant presents for each person, try doing a Secret Santa. This is the low-cost tradition where everyone buys only one gift for one recipient who is chosen using an online tool. Gifts are then given anonymously. <h2>Festive food</h2> Festive food spending is projected to be <a href="https://www.roymorgan.com/findings/9736-ara-roy-morgan-media-release-christmas-spending-2024">$28 billion, up 4.2%</a>, this year, contributing to the overall increase in expected total Christmas spending. To save on food expenses, asks guests to bring a dish to share. Or celebrate Christmas with an economical picnic or BBQ, weather permitting. Get creative with food leftovers to make meals and reduce the amount of food waste, while stretching your wallet further once Christmas has come and gone. <h2>Managing costs, avoiding debt</h2> Sticking to your Christmas budget can feel rewarding. If you do overspend, reflect on why, and adjust your plan. If needed, explore debt options, like credit cards or personal loans, but only as a last resort. Thoughtful planning will help you manage your costs, while enjoying the festive season. After all, the true spirit of Christmas is about creating memories and enjoying time with loved ones, not about overspending.<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/244300/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/angelique-nadia-sweetman-mcinnes-1361909">Angelique Nadia Sweetman McInnes</a>, Academic in Financial Planning, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> Image credits: Shutterstock 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/track-your-spending-use-cash-and-diy-gifts-how-to-keep-your-costs-down-this-christmas-244300">original article</a>.

Money & Banking

How to keep doing good once you’re gone

Most of us like to think that once we are no longer walking the Earth, we can still leave a legacy to mark our time here and contribute positively to those left behind. Doing so is not only possible but, as you’ll see below, fairly straightforward – providing you do some basic preparation beforehand. Seek the help of professional advice to ensure your plans can be enacted in full and deliver the best possible outcomes for everyone involved. Have your affairs in order Make things simpler for your grieving loved ones by having your wishes clearly outlined in writing, with specific instructions that leave no room for misinterpretation. Doing so makes your wishes easier to implement, faster to enact and reduces fights among your beneficiaries. Keep your will and other affairs updated as circumstances change too, so that everyone you want is included (such as kids and grandkids) and those you don’t, aren’t given an unexpected windfall (such as your ex or an adult child’s ex). Provide for everyone Providing for everyone is not necessarily straight forward, especially if you have a blended family. For instance, leaving your share of your home to your children from a previous relationship could lead to disagreements if your partner doesn’t want to leave. Instead, think about how your assets can be divided fairly without disadvantaging anyone. Children could be nominated beneficiaries of your superannuation and/or life insurance, leaving your home for your partner. Keep wealth flowing Certain structures can allow you to keep giving to your descendants long after you’re gone – offsetting their income and providing far greater wealth over time than any lump sum could achieve. A family or testamentary trust allows ongoing wealth creation through shared assets, with regular dividends paid out, creating a family legacy that can last for generations. Or a family company can allow a commercial entity to continue trading and growing as an asset. Manage tax impacts Implement tax-effective strategies that maximise how much your beneficiaries actually receive and minimise what the tax man pockets. While there isn’t an inheritance tax per se, beneficiaries can be hit with Capital Gains Tax (CGT) on asset sales plus transfer costs to put an asset into their own name – not to mention the ongoing maintenance and compliance costs of asset ownership. In some instances, your loved ones may benefit more if you sell assets now and leave them the proceeds, rather than leave them the asset – and its associated tax bill – once you’re gone. Ensure loved ones are home and housed Property is perhaps the biggest of all sources of wealth, yet it is increasingly difficult for younger people and singles to get (and stay) on the property ladder. Ensure everyone can reap the benefits of property ownership over their own lifetime, either by transferring ownership of properties in your name or contributing chunks of cash towards a deposit. However, it’s important to do so sustainably – gifting grandkids a large property they can’t afford to maintain isn’t going to work. Charitable donations Many people like to support charities and social causes once they are gone. Consider the end user here and what they stand to benefit from your donation – whether it be people, planet or both. It could be leaving a lump sum on your death, or regular ongoing donations from your estate. You may wish to do so anonymously, or include a message with your donation outlining your reasons why that particular charity/cause is important to you and what you hope the money will go towards. Donations may not necessarily be financial either – perhaps you have a valuable historic artefact that others could enjoy if donated to a museum? Organ donation The greatest gift of all is not money but life itself. So, consider whether organ donation is something you wish to do. While not suitable for everyone, and dependent on a range of factors including your age, health and religious beliefs, a single organ donor can save up to seven lives, as well as improve the quality of life of numerous others through eye and tissue donation. That is a lot of life you can give to others – and all without costing your own loved ones a cent! Helen Baker is a licensed Australian financial adviser and author of On Your Own Two Feet: The Essential Guide to Financial Independence for all Women. Helen is among the 1% of financial planners who hold a master’s degree in the field. Proceeds from book sales are donated to charities supporting disadvantaged women and children. Find out more at <a href="http://www.onyourowntwofeet.com.au/">www.onyourowntwofeet.com.au</a> Disclaimer: The information in this article is of a general nature only and does not constitute personal financial or product advice. Any opinions or views expressed are those of the authors and do not represent those of people, institutions or organisations the owner may be associated with in a professional or personal capacity unless explicitly stated. Helen Baker is an authorised representative of BPW Partners Pty Ltd AFSL 548754. Image credits: Shutterstock

Retirement Income

The power of nostalgia: why it’s healthy for you to keep returning to your favourite TV series

<a href="https://theconversation.com/profiles/anjum-naweed-1644852">Anjum Naweed</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> How often do you find yourself hitting “play” on an old favourite, reliving the same TV episodes you’ve seen before – or even know by heart? I’m a chronic re-watcher. Episodes of sitcoms like Blackadder (1983–89), Brooklyn Nine-Nine (2013–21), Doc Martin (2004–22) and The Office US (2005–13) – a literal lifetime of TV favourites – are usually dependable in times of stress. But recently, ahead of an exceptionally challenging deadline, I found myself switching up my viewing. Instead of the escapist comedy I normally return to, I switched to Breaking Bad (2008–13), a nail-biting thriller with a complex reverse hero narrative – and immediately felt at ease. What do our re-viewing choices tell us about ourselves? And is it OK that we keep returning to old favourites? <h2>Fictional stories, real relationships</h2> Although one-sided, the <a href="https://theconversation.com/neighbours-vs-friends-we-found-out-which-beloved-show-fans-mourned-more-when-it-ended-212843">relationships</a> we form with characters in our favourite TV shows can feel very real. They can increase a sense of belonging, reduce loneliness – and keep pulling us back in. When we rewatch, we feel sadness, wistful joy and longing, all at the same time. We call the sum of these contradictions <a href="https://www.researchgate.net/profile/Ekaterina-Kalinina-2/publication/313531584_What_Do_We_Talk_About_When_We_Talk_About_Media_and_Nostalgia/links/589d9aa592851c599c9bb12c/What-Do-We-Talk-About-When-We-Talk-About-Media-and-Nostalgia.pdf">nostalgia</a>. Originally coined in the 17th century to describe Swiss soldiers impaired by homesickness, psychologists now understand nostalgic reflection as a <a href="https://journals.sagepub.com/doi/abs/10.1037/gpr0000109">shield</a> against anxiety and threat, <a href="https://www.sciencedirect.com/science/article/pii/S2352250X2200269X">promoting</a> a sense of wellbeing. We all rely on fiction to transport us from our own lives and realities. Nostalgia viewing extends the experience, taking us somewhere we already know and love. <h2>Bingeing nostalgia</h2> The COVID-19 pandemic triggered a wave of nostalgia viewing. In the United States, audience analyst <a href="https://variety.com/2024/tv/news/nielsen-2023-streaming-report-suits-the-office-record-1235890306/">Nielsen</a> found the most streamed show of 2020 was the American version of The Office, seven years after it ended its television run. A <a href="https://www.radiotimes.com/tv/drama/watching-tv-and-movies-favourite-lockdown-exclusive/">Radio Times survey</a> found 64% of respondents said they had rewatched a TV series during lockdown, with 43% watching nostalgic shows. We were suddenly thrown into an unfamiliar situation and in a perpetual state of unease. We had more time on our hands, but also wanted to <a href="https://www.tandfonline.com/doi/abs/10.1080/00221309.2020.1867494">feel safe</a>. Tuning into familiar content on television offered an <a href="https://theconversation.com/how-coronavirus-might-have-changed-tv-viewing-habits-for-good-new-research-146040">escape</a> – a sanctuary from the realities of futures unknown. <figure><iframe src="https://www.youtube.com/embed/g4IQjUpTNVU?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> Revisiting connections with TV characters gave us a sense of control. We knew what lay in their futures, and the calm and <a href="https://www.news24.com/life/wellness/body/condition-centres/depression/anxiety-disorders/the-psychology-behind-why-you-like-to-rewatch-your-favourite-movie-or-series-during-the-pandemic-20200814-2">predictability</a> of their arcs balanced the uncertainty in ours. <h2>Nostalgia as a plot point</h2> Nostalgia has been in the DNA of television since some of the earliest programming decisions. Every December, broadcasters scramble to screen one of the many versions of A Christmas Carol, Charles Dickens’ much-retold and family-friendly ghost story, which also features nostalgia as a plot device. First screened on live TV in New York City <a href="https://en.wikipedia.org/wiki/Adaptations_of_A_Christmas_Carol">in 1944</a>, on the still-new technology, the broadcast continued a 100-year-old tradition of the classic appearing on stage and cinema screens. <figure><iframe src="https://www.youtube.com/embed/pNo-Q0IDJi0?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> Settling in around the telly for A Christmas Carol connects us to the holiday period and a heartwarming metamorphosis. Ebeneezer Scrooge revisits long-lost versions of himself and turns from villain to hero and our old friend in a single night. For viewers, revisiting this character at the same time every year can also reconnect us with our past selves and create a predictable pattern, even in the frenzy of the silly season. <h2>Real-world (re)connection</h2> The neuroscience of nostalgic experiences is clear. Nostalgia arises when current sensory data – like what you watch on TV – matches past emotions and experiences. It triggers a release of dopamine, a <a href="https://academic.oup.com/scan/article/17/12/1131/6585517">reward-system</a> neurotransmitter involved in emotion and motivation. Encountering nostalgia is like autoloading and hitting play on <a href="https://nwnoggin.org/2023/03/30/the-neuroscience-of-nostalgia/">past positive experiences</a>, elevating desire and regulating mood. So, nostalgia draws on experiences encoded in memory. The TV shows we choose to rewatch reflect our values, our tastes, and the phases of life we have gone through. Perhaps this is a reason why reboots of our favourite shows sometimes fall flat, and ultimately set fans up for disappointment. I still remember the crushing disillusion I felt while watching the reboot of Knight Rider (2008–09). I immediately turned to social media to find a community around my nostalgic setback <h2>Stronger through stress</h2> Going back to my challenging deadline, what was it about the nostalgic experience of watching Breaking Bad that made it different? Breaking Bad evokes a particular phase in my life. I binged the first three seasons when writing up my PhD thesis. Walter White’s rise and fall journey towards redemption is enmeshed in the nostalgia of a difficult time I made it through. <figure><iframe src="https://www.youtube.com/embed/HhesaQXLuRY?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> The predictability of Walter White’s arc on second viewing was an unlikely haven. It’s escalating high-stakes drama mirrored my rising stress, while connecting me to who I was when I first enjoyed the show. The result? “Dread mode” switched off – even as my anti-heroes marched again to their dire cinematic comeuppance. Reality, past and present, could be worse.<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/237753/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/anjum-naweed-1644852">Anjum Naweed</a>, Professor of Human Factors, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/the-power-of-nostalgia-why-its-healthy-for-you-to-keep-returning-to-your-favourite-tv-series-237753">original article</a>.

Woman “bullied” on plane over budget seating trick

A young woman has recalled a flight from hell when she was “bullied” by a couple who were trying to utilise a seating hack that went viral on TikTok. The solo traveller took to Reddit to recount the story and ask social media users if she was in the wrong for her action. The woman began by saying she usually pays more to select her plane seat ahead of time, but a medical emergency on another plane had her waiting on standby and left with no option other than to sit in a middle seat. When she was finally able to board, she was greeted by a couple who had purchased both the window and aisle seats in a bid to have more space, utilising a travel “trick” that has been popular on TikTok. The method, which has been dubbed the 'poor man's business class', usually leaves travellers with an empty middle seat and more space, and few travellers opt to pick a middle seat. “When I got to my row the man and woman were chatting and sharing a snack... it was obvious they were together. I mentioned to the man that I'm in the middle, and he got up to let me in,” the unsuspecting traveller wrote on Reddit. “I asked them if they would prefer to sit together, I said I was totally okay with that. The woman reacted rudely to this and said ‘you're not supposed to be sitting here anyway’.” After noticing how the plane was full, she offered to show the pair her new ticket with the correct seat number on it. “She flicked her hand at my ticket and made a disgusted sound. I offered again if they wanted to sit together to which she didn't reply, her partner said it's okay and... made some small talk,” she continued. The man’s girlfriend then interrupted their conversation to ask,”'Did you use one of those third party websites to book your flight? It's so frustrating when people cheap out to inconvenience others.” The American woman explained that she had booked her flight directly and she had been placed on standby like everyone else and didn't choose the middle seat - she was assigned it. She then tried to keep the peace by refusing to engage with the furious woman. “I was so done with her attitude, I put my headphones on and attempted to do my own thing,” she explained. But the “entitled” girlfriend wasn't letting it go, as the woman explained, “This woman kept reaching over me and tapping her partner and trying to talk to him in a way that was super intrusive.” “I could tell even her partner was trying to engage her less so that she would hopefully stop, but she didn't.” “I think they tried to pull that tactic where they don't sit together on purpose...hoping no one will sit between them. But on full flights it doesn't work. And even so - it's not the other person's fault.” The traveller's post was met with hundreds of comments slamming the girlfriend’s behaviour, as one person wrote, “It's like a toddler having a tantrum.” “She was disappointed and a total a**hole. Gross entitled people,” another added. Another person applauded the traveller’s level-headed behaviour, writing, “Wow! You are my hero for keeping it classy - I’m afraid I would not have been as kind as you.” Image credits: Shutterstock

Travel Trouble

To-do list got you down? Understanding the psychology of goals can help tick things off – and keep you on track

<a href="https://theconversation.com/profiles/kim-m-caudwell-1258935">Kim M Caudwell</a>, <a href="https://theconversation.com/institutions/charles-darwin-university-1066">Charles Darwin University</a> It feels like we are living in busy times. According to the <a href="https://www.oecdbetterlifeindex.org/topics/work-life-balance/">OECD Better Life Index</a>, 12.5% of Australians report working at least 50 hours a week, higher than the OECD average. Many Australians are also <a href="https://www.abc.net.au/news/2023-08-03/multiple-job-holders-hit-record-high-abs/102679190">working more than one job to buffer against cost-of-living pressures</a>. Psychology has long been interested in our goals – our mental representations of desirable outcomes. Much of this research is on how we form, pursue and attain goals, plus how goals make us feel. Across studies, we see a consistent pattern of <a href="https://link.springer.com/article/10.1007/s10902-013-9493-0#Sec34">successful goal pursuit and wellbeing</a>. So, having time to work toward our goals is important. With this in mind, what is the best way to get things done – and how can we get better at achieving our goals, especially when we feel time poor? <h2>Make a list</h2> Most of us approach multiple goals with the age-old “to-do” list. First, you write down everything you need to do. Then you “check” or tick things off as you do them. One reason to-do lists are useful is because we are more likely to remember things we haven’t completed, rather than things we have. This is known as the <a href="https://www.youtube.com/watch?v=E-F1U4bV2m8">Zeigarnik effect</a>. While to-do lists are easy to write, they don’t always work. There are however <a href="https://hbr.org/2021/01/i-tried-4-to-do-list-methods-heres-what-worked">various approaches for to-do lists</a> that may improve their effectiveness. Another thing to consider is the wide range of apps, tools and platforms that can make tasks more fun and outsource mental load. Adding elements of game play like point scoring or competition – called “<a href="https://theconversation.com/how-gamification-could-revolutionise-creative-thinking-in-the-workplace-122852">gamification</a>” – can <a href="https://www.sciencedirect.com/science/article/pii/S0747563221002867">help people work toward goals in educational and work settings</a>. Similarly, app-based reminders can help people reach <a href="https://doi.org/10.1177/2047487320905717">physical rehabilitation goals and form good exercise habits</a>. <h2>Finding your why</h2> Researchers have focused a lot on the psychology of why people pursue goals – and how this affects their approach to tasks. For example, some people want to complete a university degree because they want to get a job. Others may be more interested in developing skills or knowledge. In both cases, there is a desired outcome – albeit with differing reasons. Our goals can be differentiated by who or what is driving them. Goals that feel like our own, and for which we experience a sense of intrinsic motivation, are known as “self-concordant”. These goals represent enduring personal interests, are aligned with values and are positively <a href="https://link.springer.com/article/10.1007/s12144-020-01156-7">linked to wellbeing</a>. <a href="https://link.springer.com/article/10.1007/s10648-006-9012-5">Goal orientation theory</a> offers a similar perspective. Using the same example, you may study so you score well on a test (a performance goal) or because you want to be sure you develop your knowledge (a mastery goal). Mastery goals tend to lead to <a href="https://link.springer.com/article/10.1007/s10869-010-9201-6">better results and self-regulation</a>. <h2>Juggling goals – 4 to-do tips</h2> So, what happens when we have multiple – perhaps even competing – goals, or goals that aren’t so enjoyable? We might want to finish writing a report or assignment, then read a few chapters of a textbook – but also go to the gym and binge a few episodes of our favourite TV show. In such scenarios, psychological science offers some insights into how we might stay task-focused, and on track to tick more items off our to-do list. 1. Beware the <a href="https://www.pwc.pl/en/articles/planning-fallacy-part-I-cognitive-traps.html">planning fallacy</a>. This happens when we underestimate the amount of resources (such as time) it will take to reach a goal. As writer and religious thinker William Penn put it: “Time is what we want most, but what we use worst”. Think through the all the steps and time required to complete your goal. 2. Monitor your progress. <a href="https://eprints.whiterose.ac.uk/91437/8/3_PDFsam_Does%20monitoring%20goal.pdf">Incorporating goal monitoring</a> into an activity can boost progress. And reviewing your estimations and expectations against your actual times and achievements can be used to calculate a “<a href="https://www.indeed.com/career-advice/career-development/estimating-time-for-tasks">fudge ratio</a>” to aid future planning. For instance, you could multiply your expected time on tasks by 1.5 to help buffer against the planning fallacy. 3. Focus on mastery. Self-concordant goals and tasks feel easier, and their underlying tasks may be <a href="https://journals.sagepub.com/doi/full/10.1177/0146167215575730">less subject to forgetting</a>. Tedious but necessary goals (such as doing the dishes or filling out forms) are less intrinsically motivating. This means <a href="https://www.emerald.com/insight/content/doi/10.1108/EBHRM-04-2014-0013/full/html#idm45933122746592">planning, reminders and support become more important to goal progress</a>. 4. Plan for derailments. People vary in their ability to plan and might forget to take a goal-directed action at an appropriate time (this could be one reason the <a href="https://www.sbs.com.au/news/article/the-streaming-services-winning-the-battle-for-attention-and-the-feature-australians-want/9crrpafgd">average Australian streams 27 hours of video each week</a>). <a href="https://www.tandfonline.com/doi/full/10.1080/10463283.2024.2334563">Implementation intentions</a> bring our attention back toward our goals by linking them to an environmental marker. These simple “if-then” plans are shown to <a href="https://cancercontrol.cancer.gov/brp/research/constructs/implementation-intentions#:%7E:text=Implementation%20intentions%20are%20formed%20for,might%20otherwise%20undermine%20goal%20striving.">help overcome issues with self-regulation</a>. Such a statement might be “if I see the ‘next episode’ icon appear, I will get up and turn off the TV so I can read a chapter of my textbook”. With time being frustratingly finite, it is inevitable we will run out of time to do all of the things on our to-do list. Finding an approach that works for us will take time and effort. But it’s probably a worthy goal in itself.<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/230399/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/kim-m-caudwell-1258935">Kim M Caudwell</a>, Senior Lecturer - Psychology | Chair, Researchers in Behavioural Addictions, Alcohol and Drugs (BAAD), <a href="https://theconversation.com/institutions/charles-darwin-university-1066">Charles Darwin University</a> Image credits: Shutterstock 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/to-do-list-got-you-down-understanding-the-psychology-of-goals-can-help-tick-things-off-and-keep-you-on-track-230399">original article</a>.

Mind

How do I keep my fruit, veggies and herbs fresh longer? Are there any ‘hacks’?

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/senaka-ranadheera-199225">Senaka Ranadheera</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> We all know <a href="https://theconversation.com/frozen-canned-or-fermented-when-you-cant-shop-often-for-fresh-vegetables-what-are-the-best-alternatives-131678">fresh produce is good for us</a>, but fruit, vegetables and herbs have a tendency to perish quickly if left uneaten. This is because <a href="https://www.sciencedirect.com/science/article/abs/pii/S2212429219305188">even after harvesting</a>, produce from living plants tends to continue its biological processes. This includes respiration: producing energy from stored carbohydrates, proteins and fats while releasing carbon dioxide and water vapour. (Ever found a sprouting potato in your pantry?) On top of that, fresh produce also <a href="https://www.mdpi.com/journal/agriculture/special_issues/quality_safety_fresh_produce">spoils easily thanks to various microbes</a> – both harmless and ones that can cause disease, called pathogens. Simply chucking things in the fridge won’t solve the problem, as different types of plants will react differently to how they’re stored. So, how can you combat food waste and keep produce fresh for longer? Fortunately, there are some helpful tips. <h2>Freshness and quality begin at the farm</h2> Farmers always aim to harvest produce when it’s at an optimal condition, but both pre-harvest and post-harvest factors will affect freshness and quality even before you buy it. Pre-harvest factors are agricultural, such as climatic conditions, soil type and water availability. <a href="https://www.sciencedirect.com/science/article/abs/pii/S2212429219305188">Post-harvest factors</a> include washing and cleaning after harvesting, transportation and distribution, processing and packaging, and storage. As consumers we can’t directly control these factors – sometimes the veggies we buy just won’t be as good. But we can look out for things that will affect the produce once we bring it home. One major thing to look out for is bruised, wounded or damaged produce. This can happen at any stage of post-harvest handling, and can really speed up the <a href="https://www.sciencedirect.com/science/article/abs/pii/S0308814609001411">decay of your veggies and fruit</a>. Moisture loss through damaged skin speeds up deterioration and nutrient loss. The damage also makes it easier for <a href="https://www.sciencedirect.com/science/article/pii/S2468014119301943">spoilage microbes</a> to get in. <h2>To wash or not to wash?</h2> You don’t need to wash your produce before storing it. A lot of what we buy has already been washed commercially. In fact, if you wash your produce and can’t get it completely dry, the added moisture could speed up decay in the fridge. But washing produce <a href="https://theconversation.com/do-we-really-have-to-wash-fruit-and-vegetables-53039">just before you use it</a> is important to remove dirt and pathogenic bugs. Don’t use vinegar in your washing water despite what you see on social media. Studies indicate <a href="https://pubmed.ncbi.nlm.nih.gov/16496573/">vinegar has no effect</a> on lowering microbial loads on fresh produce. Similarly, don’t use baking soda. Even though there’s some evidence baking soda <a href="https://pubs.acs.org/doi/10.1021/acs.jafc.7b03118">can remove pesticide residues</a> from the surface of some produce, it’s not advisable at home. Just use plain tap water. <h2>Location, location, location</h2> The main thing you need is the correct type of packaging and the correct location – you want to manage moisture loss, decay and ripening. The three main storage options are on the counter, in the fridge, or in a “cool, dry and dark place”, such as the pantry. Here are some common examples of produce and where best to put them. Bananas, onion, garlic, potatoes, sweet potato and whole pumpkin will do better in a dark pantry or cupboard. Don’t store potatoes and onions together: onions produce a gas called ethylene that makes potatoes spoil quicker, while the high moisture in potatoes spoils onions. In fact, don’t store fruits such as apples, pears, avocado and bananas together, because these fruits <a href="https://www.tandfonline.com/doi/full/10.1080/15538362.2013.748378#:%7E:text=%27Malindi%27%20had%20higher%20respiration%20rates,retention%20in%20fruit%20during%20ripening">release ethylene gas</a> as they ripen, making nearby fruits ripen (and potentially spoil) much faster. That is, unless you do want to ripen your fruits fast. All leafy greens, carrots, cucumbers, cauliflower and broccoli will do best in the low-humidity drawer (crisper) in the fridge. You can put them in perforated plastic bags to retain moisture but maintain air flow. But don’t put them in completely sealed bags because this can slow down ripening while <a href="https://ucanr.edu/sites/hdnmastergardeners/files/338860.pdf">trapping carbon dioxide</a>, leading to decay and bad smells. Some fruits will also do best in the fridge. For example, apples and citrus fruits such as oranges can keep fresh longer in the fridge (crisper drawer), although they can stay at room temperature for short periods. However, don’t store watermelon in the fridge for too long, as it will lose its flavour and deep red colour if kept refrigerated <a href="https://ucanr.edu/sites/hdnmastergardeners/files/338860.pdf">for longer than three days</a>. Most herbs and some leafy vegetables – like celery, spring onions and asparagus – can be kept with stems in water to keep them crisp. Keep them in a well-ventilated area and away from direct sunlight, so they don’t get too warm and wilt. <figure><iframe src="https://www.youtube.com/embed/cHu10C1DAds?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption>Experimenting at home is a good way to find the best ways to store your produce.</figcaption></figure> <h2>Fight food waste and experiment</h2> Don’t buy too much. Whenever possible, buy only small amounts so that you don’t need to worry about keeping them fresh. Never buy bruised, wounded or damaged produce if you plan to keep it around for more than a day. “Process” your veggies for storage. If you do buy a large quantity – maybe a bulk option was on sale – consider turning the produce into something you can keep for longer. For example, banana puree made from really ripe bananas can be <a href="https://www.sciencedirect.com/science/article/abs/pii/S0023643817300853">stored for up to 14 days at 4°C</a>. You can use <a href="https://theconversation.com/frozen-canned-or-fermented-when-you-cant-shop-often-for-fresh-vegetables-what-are-the-best-alternatives-131678">freezing, blanching, fermentation and canning</a> for most vegetables. Consider vacuum sealing. Vacuum packaging of vegetables and berries can keep them fresh longer, as well. For example, vacuum-sealed beans can keep up to 16 months in the fridge, but will last only about <a href="https://www.vacpac.com.au/vacuum-sealed-life-expectancy-how-long-will-my-vacuum-sealed-products-last">four weeks in the fridge unsealed</a>. Keep track. Arrange your fridge so you can see the produce easily and use it all before it loses freshness. Experiment with storage hacks. Social media is full of tips and hacks on how best to store produce. Turn your kitchen into a lab and try out any tips you’re curious about – they might just work. You can even use these experiments as a way to teach your kids about the importance of reducing food waste. Grow some of your own. This isn’t <a href="https://theconversation.com/growing-your-own-food-and-foraging-can-help-tackle-your-ballooning-grocery-bill-heres-how-216264">feasible for all of us</a>, but you can always try having some herbs in pots so you don’t need to worry about keeping them fresh or using up a giant bunch of mint all at once. <a href="https://theconversation.com/health-check-are-microgreens-better-for-you-than-regular-greens-73950">Growing your own microgreens</a> could be handy, too.<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/226763/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/senaka-ranadheera-199225">Senaka Ranadheera</a>, Associate Professor, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-do-i-keep-my-fruit-veggies-and-herbs-fresh-longer-are-there-any-hacks-226763">original article</a>. </div>

Food & Wine

Dog care below freezing − how to keep your pet warm and safe from cold weather, road salt and more this winter

<a href="https://theconversation.com/profiles/erik-christian-olstad-1505284">Erik Christian Olstad</a>, <a href="https://theconversation.com/institutions/university-of-california-davis-1312">University of California, Davis</a> Time outside with your dog in the spring, summer and fall can be lovely. Visiting your favorite downtown café on a cool spring morning, going to a favorite dog park on a clear summer evening or going on walks along a river when the leaves are changing color are all wonderful when the weather is favorable. But in much of the country, when winter rolls around, previously hospitable conditions can <a href="https://theconversation.com/is-winter-miserable-for-wildlife-108734">quickly turn chilly and dangerous</a> for people and pups alike. Winter brings some unique challenges for dog owners, since dogs still need activity and socialization during colder seasons. Studies have shown that dog owners are almost 50% less likely to walk their dogs <a href="https://doi.org/10.3390/ani11113302">when the weather gets cold</a>. Knowing the basics of winter safety is critical to maintaining a healthy lifestyle for your dog. I am an <a href="https://www.vetmed.ucdavis.edu/faculty/erik-olstad">assistant professor</a> at the University of California Davis School of Veterinary Medicine who weathered polar vortexes with my dog while living in Michigan early in my career. While I’ve since moved to sunny California, I’ve seen how quickly frigid temperatures can turn dangerous for pets. <h2>Breed and age differences</h2> Not all dogs have the same abilities to deal with cold weather. A short-coated dog like a Chihuahua is much more susceptible to the dangers of cold weather than a thick-coated husky. When the weather dips below 40 degrees Fahrenheit (4 degrees Celsius), the well-acclimated husky may be comfortable, whereas the Chihuahua would shiver and be at risk of hypothermia. Additionally, if your dog is used to warm weather, but you decide to move to a colder region, the dog will need time to acclimate to that colder weather, even if they have a thick coat. Age also affects cold-weather resilience. Puppies and elderly dogs can’t withstand the chill as well as other dogs, but every dog is unique – each may have individual health conditions or physical attributes that make them more or less resilient to cold weather. <h2>When is my dog too cold?</h2> Pet owners should be able to recognize the symptoms of a dog that is getting too cold. Dogs will shiver, and some may vocalize or whine. Dogs may resist putting their feet down on the cold ground, or burrow, or try to find warmth in their environment when they are uncomfortable. Just like people, <a href="https://vcahospitals.com/know-your-pet/frostbite-in-dogs">dogs can get frostbite</a>. And just like people, the signs can take days to appear, making it hard to assess them in the moment. The most common sites for frostbite in dogs are their ears and the tips of their tails. Some of the initial signs of frostbite are skin discoloring, turning paler than normal, or purple, gray or even black; red, blistered skin; swelling; pain at the site; <a href="https://www.britannica.com/science/ulcer">or ulceration</a>. Other <a href="https://vcahospitals.com/know-your-pet/frostbite-in-dogs">serious signs of hypothermia</a> include sluggishness or lethargy, and if you observe them, please visit your veterinarian immediately. A good rule to live by is if it is too cold for you, it is too cold for your dog. Getting your dog a <a href="https://www.cnn.com/cnn-underscored/pets/best-winter-dog-coats-jackets">sweater or jacket</a> and <a href="https://www.akc.org/expert-advice/vets-corner/protect-dogs-paws-snow-ice-salt/">paw covers</a> can provide them with protection from the elements and keep them comfortable. Veterinarians also recommend closely monitoring your dog and limiting their time outside when the temperature nears the freezing point or drops below it. <h2>Road salt dangers</h2> Road salt that treats ice on streets and sidewalks <a href="https://www.cbc.ca/news/canada/kitchener-waterloo/ice-salt-toxic-for-pets-1.5020088">can also harm dogs</a>. When dogs walk on the salt, the sharp, rough edges of the salt crystals can irritate the sensitive skin on their paws. Dogs will often lick their feet when they’re dirty, wet or irritated, and if they ingest any salt doing that, they may face GI upset, dehydration, kidney failure, seizures or even death. Even small amounts of pure salt can <a href="https://www.petpoisonhelpline.com/pet-tips/my-dog-ate-road-salt-will-they-be-okay/">disrupt critical body functions</a> in dogs. Some companies make pet-safe salt, but in public it can be hard to tell what type of salt is on the ground. After walking your dog, wash off their feet or boots. You can also keep their paw fur trimmed to prevent snow from balling up or salt collecting in the fur. Applying a thin layer of petroleum jelly or <a href="https://www.akc.org/expert-advice/lifestyle/how-to-make-your-own-paw-balm-for-winter/">paw pad balm</a> to the skin of the paw pads can also help protect your pet’s paws from irritation. <h2>Antifreeze risks</h2> <a href="https://www.britannica.com/science/antifreeze-chemical-substance">Antifreeze, or ethylene glycol</a>, is in most vehicles to prevent the fluids from freezing when it gets cold out. Some people pour antifreeze into their toilets when away from their home to prevent the water in the toilet from freezing. Antifreeze is an exceptionally dangerous chemical to dogs and cats, as it tastes sweet but can be deadly when ingested. If a pet ingests even a small amount of antifreeze, the substance causes a chemical cascade in their body that results in severe kidney damage. If left untreated, the pet may have <a href="https://www.petpoisonhelpline.com/pet-owner-blog/antifreeze-poisoning/">permanent kidney damage or die</a>. There are safer antifreeze options on the market that use ingredients other than ethylene glycol. If your dog ingests antifreeze, please see your veterinarian immediately for treatment. When temperatures dip below freezing, the best thing pet owners can do is keep the time spent outside as minimal as possible. Try some <a href="https://www.akc.org/expert-advice/lifestyle/great-indoor-games-to-play-with-your-dog/">indoor activities</a>, like hide-and-seek with low-calorie treats, fetch or even an interactive obstacle course. Food puzzles can also keep your dog mentally engaged during indoor time. Although winter presents some unique challenges, it can still be an enjoyable and healthy time for you and your canine companion.<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/221709/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/erik-christian-olstad-1505284">Erik Christian Olstad</a>, Health Sciences Assistant Professor of Clinical Veterinary Medicine, <a href="https://theconversation.com/institutions/university-of-california-davis-1312">University of California, Davis</a> Image credits: Getty Images 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/dog-care-below-freezing-how-to-keep-your-pet-warm-and-safe-from-cold-weather-road-salt-and-more-this-winter-221709">original article</a>.

Family & Pets

Keeping intimacy alive after menopause

When sex is no longer enjoyable due to the changes brought on by menopause, many women sadly give up, wrongly believing there is no solution. This can result in loneliness within a relationship even leading to separation or divorce. But there is help available and it comes down to addressing genitourinary syndrome of menopause (GSM), a syndrome no one talks about despite the fact it affects all post-menopausal women and unlike hot flushes, doesn’t go away. GSM covers a range of menopausal symptoms including incontinence, burning, stinging or itching of the vagina, delayed or impaired orgasm and reduced libido. The good news is, there is help available, even for women who are unable to use hormone therapy and it’s never too late to seek help and take action. Treat the pain Pain and discomfort during intimacy is often the result of vaginal dryness. This can be addressed in many ways including the use of lubricants or vaginal moisturisers but it’s worth talking to your GP about a longer term solution. For many women, menopause hormone therapy (MHT) will help. An alternative to MHT is radiofrequency treatment with <a title="https://www.inmode.com.au/pages/empower-rf" href="https://www.inmode.com.au/pages/empower-rf" data-outlook-id="5a8b7279-e5dc-4ab9-9f3d-b788bb0310ee">EmpowerRF</a> to rejuvenate the tissue and increase collagen and elastin. Take it slowly Often women want to rekindle intimacy with their partner but are not sure how to go about it and fear often inhibits them initiating any intimacy at all. A staged return to intimacy can help. This is achieved by an agreement to limit the intimacy to non-sexual cuddles, no matter the level of desire, for an agreed period of time such as two weeks. It’s a great way to reignite that spark in a comfortable way, before taking things to the next level when both partners are ready. Try new positions Laying side by side can give the woman greater control over the rate of entry and the depth of penetration. If there is pain, stop at that point and breath and only increase penetration once the tissues have relaxed. If pain is still preventing penetration, it is important to seek professional help to find a solution. An examination will determine whether there is any other reason for the pain. A doctor can discuss options including estrogen cream, radiofrequency treatment and even Botox to help relax the muscles. Address incontinence One in two post-menopausal women experience incontinence, which can be a large barrier to sexual intimacy. I have helped many women overcome their struggles with incontinence, using electrical muscle stimulation treatment (V Tone) and radiofrequency technology (Forma V and Morpheus8V) to rejuvenate the tissues and strengthen the pelvic floor muscles. It can be life changing. Dr Judy Craig is a Perth-based GP and cosmetic physician. She has practiced medicine for over 40 years. Image credits: Getty Images

Relationships

5 tips to keep your dog happy when indoors

The cooler months are well and truly here and the dreary weather is enough to make anyone a little sad, including our furry friends. According to a study by veterinary charity People’s Dispensary for Sick Animals, one in three dogs experience a downturn in mood during winter months. If the rain is preventing you getting out and about, here are five tips to keep your pooch happy and healthy when indoors. 1. Stair work/treadmill/indoor pool Use what you have in your home. If you live in a multi-storey place, playing fetch up or down the stairs is a fun way for your pooch to get a workout. Alternatively, if you have a treadmill at home, use it to walk your dog on a rainy day. Swimming is also a great physical activity, particularly if dogs have joint problems. 2. Obedience training Dust off the training books and work with your pooch to improve their obedience skills. It will keep your furry friend mentally active and dispel any boredom. 3. Hide and seek Dogs need their senses stimulated – it’s why when they’re outside they will listen, sniff and dig out anything that’s out of the ordinary. Keep your furry friend entertained with a game of hide and seek. Place healthy treats around the house to get your pooch curious and exploring old surrounds. 4. Rotation diet Rotating proteins (meats, fish, and poultry) and mixing in different forms of food (wet, dry and raw) will keep your dog interested in food and eating. Consult your vet about the type of diet your dog should be on for optimal health. 5. Play time Interactive toys are a great way to pass time, stimulate and entertain your pooch inside. Puzzle toys, Kong balls with treats stuffed inside or just some one-on-one indoor play time will keep your four-legged friend happy. Image credits: Getty Images

Family & Pets

Asking ChatGPT a health-related question? Better keep it simple

It’s tempting to <a href="https://cosmosmagazine.com/news/chatgpt-and-dr-google/">turn to search engines</a> to seek out health information, but with the rise of large language models, like ChatGPT, people are becoming more and more likely to depend on AI for answers too. <div class="copy"> Concerningly, an Australian study has now found that the more evidence given to <a href="https://cosmosmagazine.com/technology/chatgpt-an-intimate-companion/">ChatGPT</a> when asked a health-related question, the less reliable it becomes. Large language models (LLM) and artificial intelligence use in health care is still developing, creating a a critical gap when providing incorrect answers can have serious consequences for people’s health. To address this, scientists from Australia’s national science agency, CSIRO, and the University of Queensland (UQ) explored a hypothetical scenario: an average person asking ChatGPT if ‘X’ treatment has a positive effect on condition ‘Y’. They presented ChatGPT with 100 questions sourced from the <a href="https://trec-health-misinfo.github.io/" target="_blank" rel="noopener">TREC Health Misinformation track</a> – ranging from ‘Can zinc help treat the common cold?’ to ‘Will drinking vinegar dissolve a stuck fish bone?’ Because queries to search engines are typically shorter, while prompts to a LLM can be far longer, they posed the questions in 2 different formats: the first as a simple question and the second as a question biased with supporting or contrary evidence. By comparing ChatGPT’s response to the known correct response based on existing medical knowledge, they found that ChatGPT was 80% accurate at giving accurate answers in a question-only format. However, when given an evidence-biased prompt, this accuracy reduced to 63%, which was reduced again to 28% when an “unsure” answer was allowed. “We’re not sure why this happens,” says CSIRO Principal Research Scientist and Associate Professor at UQ, Dr Bevan Koopman, who is co-author of the paper. “But given this occurs whether the evidence given is correct or not, perhaps the evidence adds too much noise, thus lowering accuracy.” Study co-author Guido Zuccon, Director of AI for the Queensland Digital Health Centre at UQ says that major search engines are now integrating LLMs and search technologies in a process called Retrieval Augmented Generation. “We demonstrate that the interaction between the LLM and the search component is still poorly understood, resulting in the generation of inaccurate health information,” says Zuccon. Given the widespread popularity of using LLMs online for answers on people’s health, Koopman adds, we need continued research to inform the public about risks and to help them optimise the accuracy of their answers. “While LLMs have the potential to greatly improve the way people access information, we need more research to understand where they are effective and where they are not.” Image credits: Getty Images <div> </div> <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=301406&title=Asking+ChatGPT+a+health-related+question%3F+Better+keep+it+simple" width="1" height="1" loading="lazy" aria-label="Syndication Tracker" data-spai-target="src" data-spai-orig="" data-spai-exclude="nocdn" /><a href="https://cosmosmagazine.com/technology/ai/asking-chatgpt-a-health-related-question-better-keep-it-simple/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/imma-perfetto/">Imma Perfetto</a>. </div>

Caring

Vitamin D supplements can keep bones strong – but they may also have other benefits to your health

<a href="https://theconversation.com/profiles/martin-hewison-1494746">Martin Hewison</a>, <a href="https://theconversation.com/institutions/university-of-birmingham-1138">University of Birmingham</a> Most of us don’t worry about getting vitamin D when the weather’s warm and the sun is shining. But as winter approaches, accompanied by overcast days and long nights, you may be wondering if it could be useful to take a vitamin D supplement – and what benefit it might have. During the summer, the best way to get vitamin D is by getting a bit of sunshine. Ultraviolet rays (specifically UVB, which have a shorter wavelength) interact with a form of cholesterol called <a href="https://www.ncbi.nlm.nih.gov/books/NBK278935/">7-dehydrocholesterol</a> in the skin, which is then converted into vitamin D. Because vitamin D production is dependent on UVB, this means our ability to make it <a href="https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/#:%7E:text=From%20about%20late%20March%2Fearly,enough%20vitamin%20D%20from%20sunlight.">declines in the winter months</a>. Vitamin D production also <a href="https://pubmed.ncbi.nlm.nih.gov/24494042/">depends on where you live</a>, with people living nearer to the equator making more vitamin D than those living nearer the poles. Vitamin D deficiency is a <a href="https://assets.publishing.service.gov.uk/media/5a804e36ed915d74e622dafa/SACN_Vitamin_D_and_Health_report.pdf">problem in the UK</a> during the winter months. This is due to its northerly position and cloudy weather, and lack of time spent outdoors. One study of over 440,000 people in the UK found that <a href="https://pubmed.ncbi.nlm.nih.gov/33309415/">18% were vitamin D deficient</a> during the winter months. Vitamin D deficiency was even higher in certain ethnic groups – with the data showing 57% of Asian participants and 38% of black participants were vitamin D deficient. This is because the melanin content of skin determines a person’s ability to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946242/#:%7E:text=Skin%20pigmentation%2C%20i.e.%2C%20melanin%2C,%5B7%5D%20and%20more%20generally.">make UVB into vitamin D</a>. Given the prevalence of vitamin D deficiency in the UK, and the importance it has for our health, in 2016 the UK’s Science Advisory Council on Nutrition outlined recommendations for the <a href="https://www.gov.uk/government/publications/sacn-vitamin-d-and-health-report#:%7E:text=In%20a%20change%20to%20previous,aged%204%20years%20and%20older">amount of vitamin D</a> people should aim to get in the winter. They recommend people aim to get ten micrograms (or 400 IU – international units) of vitamin D per day. This would help people avoid severe deficiency. This can be achieved either by taking a supplement, or eating <a href="https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/foods-high-in-vitamin-d">certain foods</a> that are rich in vitamin D – including fatty fish such as herring, mackerel and wild salmon. A 100 gram serving of fresh herring, for example, would have approximately five micrograms of vitamin D. The clearest benefit of taking a vitamin D supplement is for <a href="https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/">bone health</a>. In fact, vitamin D was <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3899558/">first discovered</a> 100 years ago because of its ability to prevent the disease rickets, which causes weak bones that bend. Although rickets <a href="https://www.nhs.uk/conditions/rickets-and-osteomalacia/#:%7E:text=The%20number%20of%20rickets%20cases,from%20sunlight%2C%20can%20develop%20rickets.">isn’t very common</a> in the UK today, it can still occur in children if they lack vitamin D. In adults, vitamin D deficiency can cause bone pain, tenderness and muscles weakness, as well as increased risk of osteomalacia – often called “soft bone disease” – which leads to weakening or softening bones. The reason a lack of vitamin D can have such an effect on bone health is due to the vitamin’s relationship with <a href="https://pubmed.ncbi.nlm.nih.gov/18844850/">calcium and phosphate</a>. Both of these minerals help keep our bones strong – but they require vitamin D in order to be able to reinforce and strengthen bones. <h2>Other health benefits</h2> In addition to its effects on the skeleton, a growing body of research is beginning to indicate that vitamin D supplements may have additional benefits to our health. For example, <a href="https://ar.iiarjournals.org/content/42/10/5009.long">research shows</a> there’s a link between vitamin D deficiency and increased risk of catching certain viral illnesses, including the <a href="https://pubmed.ncbi.nlm.nih.gov/19237723/">common cold</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7231123/">flu</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7385774/">COVID</a>. Similarly, several studies – <a href="https://pubmed.ncbi.nlm.nih.gov/32904944/">including my own</a> – have demonstrated in cell models that vitamin D promotes immunity against microbes, such as the bacteria which causes tuberculosis. This means vitamin D may potentially prevent some types of infections. Vitamin D may also dampen inflammatory immune responses, which could potentially protect against autoimmune diseases, such as <a href="https://pubmed.ncbi.nlm.nih.gov/29243029/">multiple sclerosis</a> and <a href="https://www.frontiersin.org/articles/10.3389/fmed.2020.596007/full">rheumatoid arthritis</a>. One 2022 trial, which looked at over 25,000 people over the age of 50, found taking a 2,000 IU (50 micrograms) vitamin D supplement each day was associated with an <a href="https://www.bmj.com/content/376/bmj-2021-066452">18% lower risk</a> of autoimmune disease – notably rheumatoid arthritis. Vitamin D supplements may also be linked with lower risk of cardiovascular disease. A <a href="https://www.bmj.com/content/381/bmj-2023-075230">major Australian study</a>, which looked at over 21,000 people aged 60-84, found that participants who took a 2,000 IU vitamin D supplement a day for five years had a lower risk of suffering a major cardiovascular event (such as stroke or heart attack) compared to those who didn’t take a supplement. It’s currently not known why vitamin D may have these benefits on these other areas of our health. It’s also worth noting that in many of these trials, very few of the participants were actually vitamin D deficient. While we might speculate the observed health benefits may be even greater in people with vitamin D deficiency, it will be important for future research to study these factors. While it’s too early to say whether vitamin D supplements have broad health benefits, it’s clear it’s beneficial for bone health. It may be worthwhile to take a supplement in the winter months, especially if you’re over 65, have darker skin or spent a lot of time indoors as these factors can put you at <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-deficiency/faq-20058397#:%7E:text=However%2C%20some%20groups%20%E2%80%94%20particularly%20people,sun%20exposure%20or%20other%20factors.">increased risk of vitamin D deficiency</a>. The research also shows us that we should be rethinking vitamin D supplementation advice. While in the UK it’s recommended people get 400 IU of vitamin D a day, many trials have shown 2,000 IU a day is associated with health benefits.<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/219521/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/martin-hewison-1494746">Martin Hewison</a>, Professor of Molecular Endocrinology, <a href="https://theconversation.com/institutions/university-of-birmingham-1138">University of Birmingham</a> Image credits: Shutterstock 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/vitamin-d-supplements-can-keep-bones-strong-but-they-may-also-have-other-benefits-to-your-health-219521">original article</a>.

Body

Why do I keep getting urinary tract infections? And why are chronic UTIs so hard to treat?

<a href="https://theconversation.com/profiles/iris-lim-1204657">Iris Lim</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Dealing with chronic urinary tract infections (UTIs) means facing more than the occasional discomfort. It’s like being on a never ending battlefield against an unseen adversary, making simple daily activities a trial. UTIs happen when bacteria sneak into the urinary system, causing pain and frequent trips to the bathroom. Chronic UTIs take this to the next level, coming back repeatedly or never fully going away despite treatment. <a href="https://www.ncbi.nlm.nih.gov/books/NBK557479/">Chronic UTIs</a> are typically diagnosed when a person experiences two or more infections within six months or three or more within a year. They can happen to anyone, but some are more prone due to their <a href="https://www.urologyhealth.org/urology-a-z/u/urinary-tract-infections-in-adults">body’s makeup or habits</a>. Women are more likely to get UTIs than men, due to their shorter urethra and hormonal changes during menopause that can decrease the protective lining of the urinary tract. Sexually active people are also at greater risk, as bacteria can be transferred around the area. Up to <a href="https://www.urologyhealth.org/urology-a-z/u/urinary-tract-infections-in-adults#Related%20Resources">60% of women</a> will have at least one UTI in their lifetime. While effective treatments exist, <a href="https://www.health.harvard.edu/bladder-and-bowel/when-urinary-tract-infections-keep-coming-back#:%7E:text=Your%20urine%20might%20be%20cloudy,they%20take%20on%20your%20life.">about 25%</a> of women face recurrent infections within six months. Around <a href="https://sciendo.com/article/10.33073/pjm-2019-048?tab=article">20–30%</a> of UTIs don’t respond to standard antibiotic. The challenge of chronic UTIs lies in bacteria’s ability to shield themselves against treatments. <h2>Why are chronic UTIs so hard to treat?</h2> Once thought of as straightforward infections cured by antibiotics, we now know chronic UTIs are complex. The cunning nature of the bacteria responsible for the condition allows them to hide in bladder walls, out of antibiotics’ reach. The bacteria form biofilms, a kind of protective barrier that makes them nearly impervious to standard antibiotic treatments. This ability to evade treatment has led to a troubling <a href="https://theconversation.com/rising-antibiotic-resistance-in-utis-could-cost-australia-1-6-billion-a-year-by-2030-heres-how-to-curb-it-149543">increase in antibiotic resistance</a>, a global health concern that renders some of the conventional treatments ineffective. Antibiotics need to be advanced to keep up with evolving bacteria, in a similar way to the flu vaccine, which is updated annually to combat the latest strains of the flu virus. If we used the same flu vaccine year after year, its effectiveness would wane, just as overused antibiotics lose their power against bacteria that have adapted. But fighting bacteria that resist antibiotics is much tougher than updating the flu vaccine. Bacteria change in ways that are harder to predict, making it more challenging to create new, effective antibiotics. It’s like a never-ending game where the bacteria are always one step ahead. Treating chronic UTIs still relies heavily on antibiotics, but doctors are getting crafty, changing up medications or prescribing low doses over a longer time to outwit the bacteria. Doctors are also placing a greater emphasis on thorough diagnostics to accurately identify chronic UTIs from the outset. By asking detailed questions about the duration and frequency of symptoms, health-care providers can better distinguish between isolated UTI episodes and chronic conditions. The approach to initial treatment can significantly influence the likelihood of a UTI becoming chronic. Early, targeted therapy, based on the specific bacteria causing the infection and its antibiotic sensitivity, may reduce the risk of recurrence. For post-menopausal women, <a href="https://link.springer.com/article/10.1007/s00192-020-04397-z">estrogen therapy</a> has shown promise in reducing the risk of recurrent UTIs. After menopause, the decrease in estrogen levels can lead to changes in the urinary tract that makes it more susceptible to infections. This treatment restores the balance of the vaginal and urinary tract environments, making it less likely for UTIs to occur. Lifestyle changes, such as <a href="https://journals.lww.com/co-nephrolhypertens/FullText/2013/05001/Impact_of_fluid_intake_in_the_prevention_of.1.aspx">drinking more water</a> and practising good hygiene like washing hands with soap after going to the toilet and the recommended front-to-back wiping for women, also play a big role. Some swear by cranberry juice or supplements, though researchers are still figuring out <a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD001322.pub2/full">how effective these remedies truly are</a>. <h2>What treatments might we see in the future?</h2> Scientists are currently working on new treatments for chronic UTIs. One promising avenue is the development of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10052183/pdf/pathogens-12-00359.pdf">vaccines</a> aimed at preventing UTIs altogether, much like flu shots prepare our immune system to fend off the flu. Another new method being looked at is called <a href="https://link.springer.com/article/10.1007/s12223-019-00750-y">phage therapy</a>. It uses special viruses called bacteriophages that go after and kill only the bad bacteria causing UTIs, while leaving the good bacteria in our body alone. This way, it doesn’t make the bacteria resistant to treatment, which is a big plus. Researchers are also exploring the potential of <a href="https://www.mdpi.com/2079-6382/12/1/167">probiotics</a>. Probiotics introduce beneficial bacteria into the urinary tract to out-compete harmful pathogens. These good bacteria work by occupying space and resources in the urinary tract, making it harder for harmful pathogens to establish themselves. Probiotics can also produce substances that inhibit the growth of harmful bacteria and enhance the body’s immune response. Chronic UTIs represent a stubborn challenge, but with a mix of current treatments and promising research, we’re getting closer to a day when chronic UTIs are a thing of the past.<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/223008/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/iris-lim-1204657">Iris Lim</a>, Assistant Professor, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Image credits: Getty Images 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-do-i-keep-getting-urinary-tract-infections-and-why-are-chronic-utis-so-hard-to-treat-223008">original article</a>.

Body

8 places you should never keep your phone

In your pocket Keeping your phone in your pocket seems logical, but you could be doing more harm than good. According to Dr Lilly Friedman, this is actually the worst place to store your phone. “When phones are on, connected to a wireless network, and placed in a pocket, the radiation is two to seven times higher than if it were placed in a purse or holster,” she says. There is a correlation between radiation from a mobile phone and tumour growth, she adds. Plus, radiation can change the structure of DNA and affect male fertility, according to Dr Friedman. The World Health Organization’s International Agency for Research on Cancer also found that mobile phone radiation is additionally carcinogenic to humans. Merely sitting on your phone could cause health issues such as sciatica or back problems. In your bra Some research and case studies show that keeping your phone in your bra could be linked to breast cancer due to the radiations and vibrations from the phone. That said, there is not enough evidence to establish a definite relationship between the two. Still, keeping your phone in your bra, especially a sports bra, is a bad idea due to the skin-irritating bacteria it could harbour, Muscle & Fitness reports. In your bed or under your pillow Sleeping with your phone is a bad idea for a few reasons. First, keeping your phone under your pillow could build up heat and present a potential fire hazard, especially if your phone is charging or has a defect. It’s also known that the LED light from phone screens can disrupt melatonin production and circadian rhythms, hurting your sleep quality, according to the National Sleep Foundation. And, of course, there’s also radiation to consider. The amounts of radio frequency radiation mobile phones give off are the same ones emitted from microwaves. There is also concern about the safety of mobile phone use with respect to cancer and brain tumours, per the American Cancer Society. Plugged in Keeping your phone plugged in when it has a full battery causes damage to the battery itself, according to pcmag.com. It’s not that your phone ‘overloads’ with power, but heat build-ups from stacking things on top of your phone or keeping it under your pillow, making your phone hotter and damaging your battery. Close to your face Keeping your phone close to your face means bacteria transfers to and from your phone, making your skin and phone dirtier. This combination leads to more acne, skin irritation and even wrinkles, according to Allure. Try using ear pods instead to keep the surface of your phone at a distance from your face. In your glovebox Extreme temperatures are the worst conditions for your phone. So keeping your device in your car’s glovebox during the extremely hot or cold months of the year could lead to problems. According to Time, excess heat can cause everything from data loss or corruption to battery leakage. The cold weather presents just as many issues for your device. In cold temperatures, many smartphones shut off, have display problems, shortened battery life and in rare cases screen shattering. On your beach towel Notice a theme here? The extreme sun and heat at the beach is a recipe for phone disaster. Protect your device after you finish taking beautiful beach pictures. Hot and sunny conditions could, again, cause your phone to overheat – and getting sand in your phone won’t help either. Anywhere in the bathroom Although phones could arguably be the new newspaper, it’s not a good idea to take yours into the bathroom. Even if you keep your device on a counter or away from the toilet, anything within a metre of a flushing toilet could mean bacteria or viruses in the air end up on your phone, according to a study published in Applied and Environmental Microbiology. “The detection of bacteria and viruses falling out onto surfaces in bathrooms after flushing indicated that they remain airborne long enough to settle on surfaces throughout the bathroom,” wrote the study authors. Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.co.nz/healthsmart/8-places-you-should-never-keep-your-phone" target="_blank" rel="noopener">Reader's Digest</a>.

Technology

4 strategies to keep you from overspending this holiday season

<a href="https://theconversation.com/profiles/johanna-peetz-1494248">Johanna Peetz</a>, <a href="https://theconversation.com/institutions/carleton-university-900">Carleton University</a> The urge to spend money is present all year round, but during the gift-giving season, the temptation to splurge on loved ones can be particularly strong. For many, the desire to be generous during the holidays clashes with the need to conserve funds for essential expenses. This year, money is tighter than ever, with <a href="https://www150.statcan.gc.ca/n1/daily-quotidien/231121/dq231121a-eng.htm?indid=3665-1&indgeo=0">high prices for groceries, housing and entertainment</a> leaving shoppers with reduced funds as the holiday season descends upon us. A growing number of individuals are feeling the financial squeeze, with 40 per cent of Canadians <a href="https://www.bnnbloomberg.ca/financial-stress-is-impacting-the-mental-health-of-canadians-survey-1.1933491">citing money as their main source of stress</a>. <a href="https://newsroom.bmo.com/2023-11-08-78-Per-Cent-of-Canadians-Plan-to-Cut-Back-on-Holiday-Spending,-but-a-Third-Will-Still-Give-Back-to-Charitable-Causes-BMO-Survey">Seventy-eight per cent of Canadians</a> plan on buying fewer gifts this holiday season and 37 per cent are worried they won’t be able to afford all the items on their holiday shopping lists. Given that <a href="https://doi.org/10.3389/fpsyg.2022.790434">pricier gifts are not necessarily more appreciated by the person receiving the gift</a>, what are some ways shoppers can resist the temptation of appealing, yet expensive, gift options that might strain their finances? As a social psychologist who studies personal spending, I think it is worthwhile to remind ourselves of self-control strategies that can help us manage financial decisions during the holiday season. <h2>Strategies for resisting temptation</h2> <a href="https://doi.org/10.1177/1745691615623">Self-control is not just suppressing temptation</a>; it also involves setting yourself up for success by creating situations that make resisting temptations easier. 1. Avoid temptations Perhaps the most obvious strategy is to avoid shopping temptations. This may include steering clear of places — both physical and online — that are out of your budget range. While this is easier said than done during gift shopping, it’s an effective way to manage temptations: People who report having an easier time with self-control <a href="https://doi.org/10.1016/j.paid.2014.09.031">tend to avoid rather than resist temptations</a>. 2. Make a budget If you haven’t sat down to make a holiday budget yet, it’s never too late to make one. Considering one-quarter of Canadians are <a href="https://globalnews.ca/news/10087745/canadian-holiday-spending-debt/">still paying off last year’s holiday debts</a>, being as fiscally responsible as possible is a wise choice this year. Setting spending limits ahead of time makes your financial goals clear and explicit. When setting budgets for gifts <a href="https://doi.org/10.1093/jcr/ucad011">people tend to spend the entirety of the estimated amount (unlike budgets for personal purchases where they try to come in under the budget)</a>. It’s good to be realistic, rather than optimistic, when setting budgets. 3. Implementation intentions Anticipate any potential shopping temptations you are likely to encounter so you can develop strategies to resist them. One effective approach is <a href="https://kops.uni-konstanz.de/server/api/core/bitstreams/14cc2a36-5f01-4dc1-b9ca-f2d0ca0c8930/content">forming intentions</a> about how you will act once you encounter a temptation. For example, you might consider what you will do when you see a gadget your friend would enjoy when you have already bought them something and have reached the limit of your budget. Instead of purchasing it and exceeding your budget, you could write down the gadget for next year’s gift. 4. Write a list Finally, thinking ahead to the gifts you plan to buy and writing a shopping list rather than relying on being inspired in the store might help with sticking to a budget. <a href="http://dx.doi.org/10.1007/s11747-019-00670-w">Consumers spend thousands each year on impulse purchases</a>. Writing shopping lists, <a href="https://doi.org/10.1002/cb.1812">even for online shopping</a>, can reduce overall spending and shopping regret. <h2>The best strategy is the one that works</h2> The holidays should be about joy, not financial stress. Maintaining self-control allows you to celebrate without compromising your financial well-being. There are of course many strategies beyond the four strategies listed here that can help create situations where resisting temptations is easier. The most effective strategies for maintaining financial self-control <a href="https://doi.org/10.1016/j.jesp.2021.104189">are the ones you are already using</a>, and the ones you find most effective. If you want to avoid giving in to shopping temptations, take a moment to think about the financial strategies you are already using and think about how you might use them in your holiday shopping. If you haven’t yet found a strategy that works for you, now is a great opportunity for you to try some out and see which ones are effective. Using strategies to manage the cost of holiday spending can prevent gift-giving from becoming a financial stressor in an already stressful time. Finally, while adhering to a budget is important, it shouldn’t be the sole or primary focus during holiday shopping. Keep in mind that the true spirit of the season is spending quality time with loved ones. The joy of the holidays doesn’t come from extravagant gifts, but from shared moments and meaningful connections.<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/219380/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/johanna-peetz-1494248">Johanna Peetz</a>, Professor in Psychology, <a href="https://theconversation.com/institutions/carleton-university-900">Carleton University</a> Image credits: Getty Images 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/4-strategies-to-keep-you-from-overspending-this-holiday-season-219380">original article</a>.

Money & Banking

Sweet secrets – the science of keeping good news hush hush

Most people keep secrets, and staying hush about good news – like pregnancy, presents, proposals and promotions – tends to be freely chosen, enjoyable and energising according to new research. <div class="copy"> Conventional wisdom holds that secrecy is a burden, and good news is <a href="https://cosmosmagazine.com/health/body-and-mind/seeing-emotions/">meant to be shared</a>. But Australian and United States researchers <a href="https://dx.doi.org/10.1037/pspa0000352" target="_blank" rel="noopener">publishing</a> in the Journal of Personality and Social Psychology investigated the effects of keeping positive news to one’s self, finding the motivations and effects are quite different to other types of secrets. Associate Professor Katharine Greenaway researches <a href="https://cosmosmagazine.com/people/society/are-sciences-equal/">social psychology</a> at the University of Melbourne and is an author of the paper. She tells Cosmos: “secrecy is extremely common – on average, 97% of people are keeping a secret right now.” “It’s obviously fascinating to know, people’s secrets, and why they keep them,” she says. Greenaway adds studying secrecy is “really interesting theoretically because we’re social creatures. From our evolutionary past, we’ve always had to be social, we’ve had to communicate in order to co-operate. So, from that perspective it’s really interesting, why would we ever want to keep information from other people? […] It’s particularly interesting why we would keep positive information from others.” Across 5 different experiments involving 2,500 participants the researchers tested different elements of positive secrecy: the effect of secret and non-secret good news; deliberately keeping news secret for personal reasons compared to external reasons ; and the effects of positive secrets compared to other kinds of secrets. “Positive secrets, we’ve found, tend to be the types of secrets people choose freely, and they actually quite enjoy keeping,” Greenaway says. In one study, involving 194 people, participants were provided with a list of 38 common categories of good news, such as: pregnancy; won something; new possession; financial windfall; family news; and self-development. They were asked to indicate which items were relevant, and any they were keeping secret. On average, participants held 14 to 15 pieces of good news, keeping 5 to 6 positive items to themselves. A second study tested motivation. A new group of 600 participants in committed relationships were asked to imagine a plausible piece of good news (from the list of common good news). They were randomly assigned to imagine either: deciding to keep the news secret until they chose share it with their partner, or the information remaining unknown due to external factors like being in meetings all day. For a further group, no reason was specified for not sharing the news. Participants were then asked about how “tired, depleted, weak, passive, active, invigorated, strong, energized, awake and alert, and alive they felt” on a scale from not at all ‘1’ to very much ‘7’. When people elected to keep a piece of good news private, they felt energised. But when external factors got in the way of sharing information, they felt fatigued. <iframe title="People are Seriously becoming Friends with their Robotic Vacuums" src="https://omny.fm/shows/huh-science-explained/people-are-seriously-becoming-friends-with-their-r/embed?in_playlist=podcast&style=Cover" width="100%" height="180" frameborder="0"></iframe> Three further experiments tested the effect of positive or negative secrets. Finding positive secrets were more likely to be kept for personal reasons, freely chosen, generating greater feelings of energy. “When people keep a positive secret as opposed to a different type of secret, they tend to have relatively more intrinsic motivation for doing so. Intrinsic motivation is associated with feeling like something is really important, personally valuable to you. And also enjoyable,” says Greenaway. “If you’ve kept a negative secret, often you’re worried about what would happen if that secret got out […] you feel as though that’s something that’s being imposed on you, as opposed to something that you’re freely choosing to keep secret from others.” Prior research has mostly focused on negative secrets, suggesting secrecy can be harmful. In contrast, this new research suggests holding on to positive news is more likely to be freely chosen, for personal reasons, and can be more energising than sharing the information. Image credits: Getty Images <div> <noscript data-spai="1">&lt;img decoding="async" fetchpriority="high" class="aligncenter size-full wp-image-198773" src="https://cdn.shortpixel.ai/spai/q_lossy+ret_img+to_auto/cosmosmagazine.com/wp-content/uploads/2023/11/Cosmos-Catch-Up-embed_728x150-1.jpg" data-spai-egr="1" alt="Sign up to our weekly newsletter" width="600" height="154" title="sweet secrets - the science of keeping good news hush hush 2"&gt;</noscript> </div>  <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=288402&title=Sweet+secrets+%26%238211%3B+the+science+of+keeping+good+news+hush+hush" width="1" height="1" loading="lazy" aria-label="Syndication Tracker" data-spai-target="src" data-spai-orig="" data-spai-exclude="nocdn" /><a href="https://cosmosmagazine.com/people/social-sciences/sweet-secrets-science/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/petra-stock/">Petra Stock</a>. </div>

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Sweet secrets – the science of keeping good news hush hush