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Readers response: What travel destination are you constantly recommending, and why?

When it comes to travelling and seeing the world, everyone has their favourite countries and cities they would go back to over and over again. These are the places we can never stop talking about, and the ones we are quick to recommend to other eager travellers. We asked our readers what travel destinations they are always recommending and why, and the response was overwhelming. Here's what they said. Marilyn CB - Canada and Alaska, absolutely breathtaking scenery! Susan Kingston Shelley - Tasmania. No passport required, no long flights, stunning scenery! What more could you want? Valerie Brown - Japan. Best food, culture, people and scenery. Karen Ambrose - Sri Lanka….fabulous! Jean Budden - The Grand Canyon, specifically helicopter ride into the Canyon. Spectacular! Patricia Tebbit - Italy. Love every part of it. Deb Moore - Scotland, because.....you have to experience it to understand how awesome it is. Bob Di Mummery - Turkey, especially Gallipoli and Cappadocia. Terry Franklin - Cook Islands. Best beach holiday destination ever! Janice Evans - Bali ... ignore the negative nonsense. Bali is welcoming, safe, friendly, easy and great value for money. Alf Morgan - Slovenia stunning country and great people. Steve Smith - India/Nepal. An absolute eye opener. Richey Newland - Estonia, Latvia and Czechia. Anita Thornton - Canada. Beautiful country, beautiful people! Rhonda Jones - India. There is just a magical feel to the country. Image credits: Shutterstock

International Travel

Readers Respond: What's a book you love that most people have never heard of?

Looking for a new book to kickstart your year? Look no further we've got you covered. Here are a few of our reader's book recommendations that you may not have heard of. Ruth Fontaine - I’m reading We of the Never Never atm. Not sure if it’s still well known. I’ve read it before but awhile back and love it. I love reading how they lived nearly 120 years ago. Elaine Rosenberg - The Abbey Girls Series by Elsie J Oxenham. Maryika Welter - The courage to be disliked. ... Furmitake Kogan, Ichiro Kishimi. Janice Stewart - A Fortunate Life by Albert Facey Suzanne Midson - On Our Selection by Steele Rudd. Read it when I was about 10/12. Best laugh ever. Australian humour at its best. Julie Anderson - Episode of Sparrows by Rumor Goddin Nancie Golsby - The Half Burned Tree by Dympna Cusack June Maynard - Sahara, by Paula Constant. Preceded by Slow Journey South. A thrilling, actual account of her adventure. Peter Rayner - Enforcer by Caesar Campbell Meg Milton - I Heard the Owl Call My Name by Margaret Craven Edie Dore - The Curious Incident of the Dog in the Night-time by Mark Haddon. Christine Cornforth - A Grief Observed by CS Lewis. Wendy Oliver - The Good Earth by Pearl Buck Do you have any other recommendations that we might have missed? Image: Getty

Books

5 classic isolation movies recommended by a film scholar

As a film scholar, I am constantly being asked if I am enjoying the lockdown because it has given me more time to watch films. My answer is not simple. Yes, it is good to catch up on some films I missed at the cinema, or finally get around to rewatching <a href="https://www.youtube.com/watch?v=Q9nZFUgyclE">Berlin Alexanderplatz</a>. But, for someone like me, who finds social isolation very difficult, watching movies alone can be a painful reminder of what a communal activity cinema-going usually is, as this <a href="https://www.iser.essex.ac.uk/files/iser_working_papers/2005-14.pdf">research from Essex University</a> has found. So I have started to watch films that reassure me that I am not the only one feeling lonely and going stir crazy. Here, then, are five great films about being stuck indoors or in forced isolation. Some of these may not be for the faint-hearted, but they are all well worth watching. Rear Window (Alfred Hitchcock, 1954) <a href="https://variety.com/1954/film/reviews/rear-window-1200417736/">Rear Window</a> may be the definitive lockdown movie. The story is simple: Jimmy Stewart’s adventure-seeking photographer finds himself trapped in his apartment with a broken leg. He begins to semi-innocently spy on his neighbours until he becomes convinced that one of them may have murdered their wife. <iframe width="440" height="260" src="https://www.youtube.com/embed/6kCcZCMYw38?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe> The film is both a mischievous examination of the voyeur in us all, and a cautionary tale about the devil making work for idle hands. It is also a testament to the power of imagination. We might not be able to have meals, complete with champagne, delivered to us by Grace Kelly, but we can make up stories about what that strange man across the street is up to. It will help pass the time. And you know he’s doing the same about you. The Exterminating Angel (Luis Buñuel, 1962) Buñuel’s <a href="https://www.rogerebert.com/reviews/the-exterminating-angel-1968">surrealist masterpiece</a> remains cinema’s definitive portrait of societal breakdown, and 90% of it takes place in one room. Following a lavish dinner party at one of their houses, a large group of aristocrats find themselves inexplicably unable to leave the drawing room. The longer they remain there together the more the thin veneer of civilisation cracks. <iframe width="440" height="260" src="https://www.youtube.com/embed/ERHL5nzEMmM?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe> First the servants leave and the guests are reduced to using antique vases as toilets. Soon the food and water run out and precious medication is stolen. The elderly and frail start to die. Some respond by indulging their hedonistic desires, some resort to prayer and calls for sacrifice, others kill themselves in despair. This might sound unbearably bleak, but Buñuel plays it all for the most mordant kind of comedy. Six decades have not blunted the fangs on this one. This is Not a Film (Jafar Panahi, 2011) In late 2010, Jafar Panahi, one of Iran’s greatest filmmakers, was sentenced by his government to six years in prison and a 20-year ban on making films for allegedly conspiring to produce “propaganda against the Islamic Republic”. Awaiting the final verdict under house arrest, Panahi did what any good dissident would do: he made a film. <iframe width="440" height="260" src="https://www.youtube.com/embed/AgZy00svH08?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe> Shot on an iPhone and a digital camcorder, <a href="https://www.nytimes.com/2012/02/29/movies/hes-jafar-panahi-but-this-is-not-a-film.html">This is Not a Film</a> shows Panahi going about his daily routine, speaking to his lawyers, acting out scenes from a film he expects to never make, talking about his previous work, and interacting with a few neighbours and workmen. The result is a powerful riposte to state censorship and a sly work of meta-cinema typical of its maker. But the film also has an incredible urgency about it. It is as if Panahi had to make the film simply to stay sane. A timely reminder that you don’t need expensive equipment or money to make great art, and that sometimes the best work comes out of crisis and restraint. Housebound (Gerard Johnstone, 2014) It is easy to see why Peter Jackson went <a href="https://www.hollywoodreporter.com/heat-vision/new-line-remake-new-zealand-772536">out of his way to champion</a> this low-budget effort by first-time writer-director Gerard Johnstone (the famed New Zealand director called it “bloody brilliant”). Like Jackson’s own early films, Housebound shoots for a difficult balance of irreverent comedy, suspense, and splatter, and somehow pulls it off. <iframe width="440" height="260" src="https://www.youtube.com/embed/ji8Tsuj3u0c?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe> The story revolves around a 20-something tearaway named Kylie who placed under house arrest in her childhood home, which her mother casually insists is haunted. At first Kylie thinks her mother is just dotty, but when she is also confronted by mysteriously opening doors, disappearing objects and noises in the night, she begins to wonder. Essential viewing for people with old, noisy houses. Extra points for the probation officer who reveals himself to be an amateur ghost hunter, and the very plucky female protagonist whose response to encountering a creepy doll is to smash its face in. Crowhurst (Simon Rumley, 2017) Independent British filmmaker <a href="https://www.thetimes.co.uk/article/film-review-crowhurst-b9lrx9rbp">Simon Rumley’s retelling</a> of Donald Crowhurst’s <a href="https://www.independent.co.uk/news/uk/this-britain/drama-on-the-waves-the-life-and-death-of-donald-crowhurst-421934.html">disastrous attempt</a> to sail solo and non-stop around the world in 1968, which ended in his disappearance and probable suicide, offers a masterclass in low-budget filmmaking. A good deal of the movie consists of Crowhurst (played by the excellent Justin Salinger) alone on a very small trimaran. Rumley, however, puts the viewer squarely inside Crowhurst’s head as his loneliness, isolation and fear of failure slowly cause him to crack. <iframe width="440" height="260" src="https://www.youtube.com/embed/qgWC8bJTld4?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe> This is not a movie for everyone. It is intense to say the least, and the more unhinged Crowhurst gets, the more self-consciously raw the filmmaking becomes. The fact that it was championed by Nicolas Roeg, the late, great maestro of mind-bending British cinema, will be the ultimate recommendation for those looking for something more adventurous. This list is hardly exhaustive. There are many more films about isolation to watch while in isolation: from <a href="https://www.theguardian.com/film/2017/dec/29/persona-review-ingmar-bergman-rerelease">Persona</a> to <a href="https://www.americamagazine.org/arts-culture/2020/04/11/1995-film-safe-has-new-meaning-during-our-coronavirus-isolation">Safe</a>, from <a href="https://www.chicagotribune.com/news/ct-xpm-1997-10-03-9710030449-story.html">Repulsion</a> to <a href="https://variety.com/2006/film/markets-festivals/right-at-your-door-1200519062/">Right at Your Door</a>. I just wanted to guide people to a few lesser-known films alongside a pair of classics that worth revisiting now more than ever. Stay safe and happy viewing.<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; text-shadow: none !important;" src="https://counter.theconversation.com/content/135705/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/brian-hoyle-475856">Brian Hoyle</a>, Senior Lecturer in Film Studies, <a href="https://theconversation.com/institutions/university-of-dundee-955">University of Dundee</a> This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/five-classic-isolation-movies-recommended-by-a-film-scholar-135705">original article</a>.

Movies

5 reasons why a dietitian doesn’t recommend paleo (and how to adapt it)

The paleo or stone age diet, heralded as an easy way to weight loss, has the nutrition world polarised. Half love it, while the other half say it’s a modern fabrication and does not replicate how our ancestors ate. Paleo cuts out any food that wasn’t available 10,000 years ago when organised agriculture began. This removes all grains, legumes (lentils, chick peas) and dairy plus anything else that came later, such as sugar and refined oils. Many researchers dispute the paleo diet, arguing that both humans and foods have evolved since our caveman days so what we ate then has little bearing on the modern food supply. Those bright orange carrots you now buy, for instance, aren’t the same as the thin ugly carrots of days long gone. And their colour is recent – originally all carrots were purple or yellow in colour. It's also important to note that the diet is not easy for vegetarians and almost impossible for vegans who rely on legumes and grains for their protein. Here’s 5 good reasons why I don’t believe a conventional paleo diet is right for the over 50s: 1. It’s not balanced. You need a little carb from whole grains and legumes to fend off hunger and tiredness. This is especially true if you exercise – and you must for weight loss and good health! 2. It can quickly deteriorate into a carb-free regime as you eat no rice, potato, bread or pasta. 3. It eliminates the main source of calcium (in dairy such as milk, cheese and yoghurt) which you need for strong bones as you get older. Unless fortified, almond or rice milks are low in calcium and not a true replacement. While the life span of a paleo person was only 25 years, we now live until our 80s, an age that makes us prone to osteoporosis. 4. It removes the main source of fibre (grains, legumes) which you need for gut health and regularity with age. Not forgetting the body needs whole grains, which have proven health benefits like the 20 to 30 per cent reduction they create in lowering the risk of early death, heart disease, diabetes, stroke and some cancers. 5. It relies too much on meat with its environmental problems. Any meat eaten should be fresh whole cuts like steak (which is expensive) and not processed such as sausages, bacon and ham, which are so popular. Don’t forget you’re not eating wild beasts but domesticated sheep and cows raised using mass production methods, even if grass-fed. What we can take from it On the plus side, paleo removes all packet and processed foods so you’re eating little added sugar (honey is ok), salt, refined oils or additives. You cook from scratch using whole foods. You eat a nutrient-rich diet from vegetables, meats, fish, chicken, nuts, seeds and fruits. Would paleo suit you? Paleo works well if you need to shed weight and if you: <ul> <li style="font-weight: 400;">Enjoy eating a higher protein intake from meat, chicken or fish</li> <li style="font-weight: 400;">Don’t snack between meals</li> <li style="font-weight: 400;">Dine out a lot. Simply order steak or fish and salad but skip the mash or chips.</li> <li style="font-weight: 400;">How to make paleo more realistic and balance</li> </ul> 1. Add 2 serves of whole grains a day such as rolled oats, quinoa, buckwheat, millet, brown rice, pearl barley or grainy bread (dense chewy types, not the soft pappy square ones). Remember our early ancestors DID eat wild grasses such as the wild rice harvested by American Indians – but not huge quantities and no refined flours. This could be as: <ul> <li style="font-weight: 400;">½ cup muesli or 1 bowl of porridge with added seeds AND</li> <li style="font-weight: 400;">1 thick slice grainy toast OR</li> <li style="font-weight: 400;">½ cup cooked quinoa or brown/black rice</li> </ul> 2. Add 2 serves of fermented dairy foods a day such as: <ul> <li style="font-weight: 400;">1 150g tub yoghurt</li> <li style="font-weight: 400;">1 200mL glass kefir (fermented milk)</li> <li style="font-weight: 400;">a thick 40g wedge of cheese</li> </ul> 3. Add 1 serve of legumes a day such as <ul> <li style="font-weight: 400;">½ cup cooked beans or lentils OR</li> <li style="font-weight: 400;">1 small 100g can of baked beans.</li> <li style="font-weight: 400;">Bottom line</li> <li style="font-weight: 400;">Use the paleo diet as a starting point then add in these whole grains, fermented dairy and legumes. Paleo favours weight loss due to its high protein content which is very satisfying and may increase muscle mass. But don’t forget that long-term balance and enjoyment are important. Know what you can stick to for longer than a week.</li> </ul> Further reading: <ul> <li style="font-weight: 400;">Dietitians Association of Australia: The low-down on Paleo</li> <li style="font-weight: 400;">The University of Melbourne: Paleo diet: fab or fad?</li> <li style="font-weight: 400;">Grains and Legumes Nutrition Council: Grains and health</li> </ul> Written by Catherine Saxelby. Republished with permission of <a href="https://www.wyza.com.au/articles/health/nutrition/5-reasons-why-a-dietitian-doesn-t-recommend-paleo.aspx">Wyza.com.au.</a>

Beauty & Style

You can now get travel recommendations based on your ancestry

There is a common wisdom that says travelling is about finding yourself. That can soon be reality, with a new partnership between Airbnb and genetic testing company 23andMe. The two companies are looking to tap into the heritage travel industry by helping tourists connect to their roots and plan a visit to their homelands. “We’re proud to team up with 23andMe, the leader in helping people learn about their genes and ancestry, to make it easier for travelers to plan trips as unique as their DNA,” said Joe Gebbia, co-founder and Chief Product Officer at Airbnb. According to <a href="https://www.cntraveler.com/story/airbnb-and-23andme-will-help-plan-a-trip-to-your-homeland">Condé Nast Traveler</a>, this is how it will work: you can take a DNA test with 23andMe, and in three to five weeks Airbnb will recommend a custom mix of accommodations, tours and classes based on your results in the countries your genes trace back to. For example, if you were found to have Southern Italian ancestry, you might be suggested to stay at a trullo in the region of Puglia. On the other hand, those with Mexican roots could receive recommendations to go on a mezcal tasting journey in Mexico City. If you have taken a similar genetic testing before this, worry not – you can still access the recommendations. The website has opened dedicated pages that correspond with 23andMe’s genetic populations in Sub-Saharan Africa, North Africa and West Asia, Central America and Mexico, South America, East and South Asia, and the Caribbean and Europe to allow travellers to “easily plan an end-to-end heritage trip”. Airbnb said more and more people are taking trips related to heritage or ancestry, with 500 per cent increase in travellers using the online platform to trace their roots since 2014. The growing popularity of at-home genetic tests like 23andMe also helps make it easier for people to explore and learn more about their ancestry. The move could be seen as an example of the changing face of travel, where personalisation and service convergence are the main considerations for travel merchants in designing travel experience for customers. According to a <a href="https://us.epsilon.com/pressroom/new-epsilon-research-indicates-80-of-consumers-are-more-likely-to-make-a-purchase-when-brands-offer-personalized-experiences">2017 Epsilon survey</a>, 87 per cent of people say they are more likely to do business with travel websites or apps that offer personalised journeys.

International Travel

Top 20 book recommendations from the Over60 community

Being led on an engrossing and emotive journey through the pages of a magnificent book is an activity like no other. We asked you, the Over60 community, to share your favourite books, so you wouldn’t be short on recommendations once you finish your current read. Here are the top 20 book recommendations. 1. Wild Swans by Jung Chang “Just coming to the end of it for a second time... a true story of three daughters of China. Brilliant!” – Margaret Hallam 2. The Book Thief by Markus Zusak “Magnificent read. Markus Zusak has a very interesting, unique and engaging writing style.” – Yvonne Patterson 3. The Lovely Bones by Alice Sebold “Very different to most books I read, a murdered 14-year-old girl tells her story of what happened after her death. I believe there is a movie too.” – Maggie Bibby 4. A Fortunate Life by Albert Facey “Not long ago I finished a book by Albert Facey. A very interesting read about his growing up in the early 1900s and experiences with WWI and life. Kids these days who think they have it tough should read it.” – Graham Jackaman 5. The Little Coffee Shop of Kabul by Deborah Rodriguez “Life in the coffee shop during conflict in Afghanistan, the developing friendships with many complex characters. Recommended by a friend so glad she did. Great story.” – Merrilee Pawley 6. ‘Gelignite’ Jack Murray by Phil Murray “The biography of ‘Gelignite’ Jack Murray, the quintessential Aussie larrikin, motorsport icon, father of water skiing in Australia, adventurer and top all round sportsman. His type will never be seen again, and I can thoroughly recommend the book as a good read.” – Darryl Wilkes 7. Drums of Autumn by Diana Gabaldon “Drums of Autumn is book four in the Outlander series. Now reading book five... all for the second time. Highly recommend.” – Vicki Stebbins 8. The Barefoot Investor by Scott Pape “I would recommend this to anyone to read, it will change your life. – Frances Van Kerk Oerle 9. Long Walk to Freedom by Nelson Mandela “It has some great background information if you are thinking of travelling to South Africa, too.” – Anne Dunnet 10. Working Class Man by Jimmy Barnes “Please read the prequel Working Class Boy first. It's like he's talking straight to you.” – Sharron Millsteed Barker 11. The Dry and Force of Nature by Jane Harper “I’d recommend both The Dry and Force of Nature by Jane Harper. Both great Aussie stories with mystery and whodunnit questions until the end. Another great Aussie series are books by Bronwyn Parry.” – Vicki Newbury 12. Tattooist of Auschwitz by Heather Morris “Fantastic read, sad but very enlightening on how humans can descend into hell and treat one another. I love books that inform us and take us into other people’s lives, it’s a great honour.” – Lee Chilman 13. The Hundred-Year-Old Man Who Climbed Out the Window and Disappeared by Jonas Jonasson “Perfect for 60s age group because they will appreciate the snippets of history woven throughout this very funny tale. Loved it.” – Kerrie O'Dea 14. The Lavender Keeper by Fiona McIntosh “As usual, a great story, and just about to start its sequel, The French Promise.” – Judith Daniel 15. The Secret Children by Alison McQueen “A true story of two sisters fathered by a Scottish tea plantation owner in India in the 30s to a young Indian woman.” – Janelle Rosemary Campbell 16. Against All Odds by Danielle Steel “Love all of Steel’s books. I love how when you are reading you get caught up in her characters. They come alive. Hard coming back to reality sometimes.” – Kim McLoughlin 17. I am Pilgrim by Terry Hayes “Epic in its scale, from New York 2002 to Afghanistan to Syria… keeps you so engrossed. No low points.” – Christine Kirton 18. “B” is for Burglar by Sue Grafton “I definitely highly recommend the series. I'm rereading them in memory of the lovely Sue who passed away in December.” – Wozzie Rose Mercer 19. My Cousin Rachel by Daphne Du Maurier “I am reading some of Daphne Du Maurier’s books, hard going but I loved My Cousin Rachel and Jamaica Inn, reading The Glassblowers now.” – Lesley Wilson 20. All That I Am by Anna Funder “Good read about a group of German pacifists who flee Germany when Hitler comes to power.” – Margaret Shambrook

Books

Why you should ignore the hotel concierge’s recommendations

When you arrive in a new city and you’re looking for things to see and do, or the best place in town to grab a bite to eat, the hotel concierge is often your first point of call. As Isabelle Hogan, chef concierge at prestigious hotel The Carlyle in New York City, the concierge is billed to be the city’s ultimate insider at your complete disposal. “The concierge makes the impossible possible,” says Hogan. “The concierge can do anything.” But one travel expert has suggested that there are plenty of circumstances where you’re probably better off taking the concierge’s recommendations with a grain of salt. “When you're asking around for sightseeing or dining advice, avoid hotel staffers. They're often on the take,” says Time Magazine’s travel expert Brad Tuttle. <iframe width="560" height="315" src="https://www.youtube.com/embed/F1xyDWkfcYc" frameborder="0" allowfullscreen=""></iframe> “In fact, many hotels license out their concierge operations to companies that get commissions on bookings for certain attractions and restaurants. Instead, find establishments — shops, cafés, restaurants, galleries — that match your taste, and ask the folks there.” What do you think? Will you continue to seek out the concierge’s recommendations? Or do you think you’re ultimately better off finding your own way?

Travel Tips

This is the diet recommended for older people

As we age it continues to be important to look after ourselves and eat well. Unintentional weight loss and malnutrition in older people is very common. Often people do not realise they have lost weight or are losing weight. It can be a very gradual process, noticed by others commenting on weight loss or noticing your clothes do not fit properly. Malnutrition results in a loss of muscle, which can reduce our ability to move as well as we used to and to care for ourselves. Malnutrition also slows our recovery from illness, increases the risk of infections and means that wounds take longer to heal. Reasons for weight loss can range from recovering from illness, chewing or swallowing difficulties, depression, loneliness, or financial concerns. I receive many referrals from GPs and other health professionals with concern for weight loss and fatigue in elderly people. With a little bit of encouragement, discussion about ways to increase energy intake and, in some cases, using a supplement for a short period of time, their weight increases. They report feeling they have more energy, are sleeping better, appetite improves and they are once again enjoying meals and socialising. If you find yourself in this situation here a few things that can help get you back on track. 1. Eat regularly, ensuring you enjoy 3 meals a day plus snacks in-between. 2. Make use of prepared meals, e.g. frozen meals from supermarket, MOW (Meals on Wheels), Eat (delivered fresh meals). You might use these for a short period of time, or on an ongoing basis. 3. Fortify your food. Don`t be afraid to use extra fat, butter, oil, cream. Previously you may have been advised to avoid these to try and lose weight or for other health reasons. But at this time of your life these foods are ok and will help with weight gain. Use of gravies and sauces will make meals tasty, moist and higher in calories. You can also add milk powder to cereal, and sauces, custards etc. to give an extra protein boost. 4. You may use a supplement drink, like Complan, Ensure or a milky milo. Have this as an extra rather than a meal replacement. 5. Avoid drinking with meals as this can fill you up and you may not be able to eat your full meal. 6. Eat foods containing calcium - at least three servings of calcium-containing foods a day for good bone health. Dairy products are our best sources but calcium is also found in nuts, grains, green veg and bones of tinned fish. 7. Eat nutrient dense foods. Follow the ideal plate plan – one quarter of the plate protein, one quarter starch/carbohydrates and half of the plate vegetables. Have at least two serves of protein a day. Use good quality protein, like meat, fish, chicken, eggs and dairy products. This will ensure you are getting enough protein to prevent muscle wasting and enough iron in your diet. A diet low in iron can led to fatigue and the inability to heal properly. 8. Buy foods on special and in season. It doesn't need to be expensive to eat well. Smaller servings of good quality food is nutritionally better than a large serving of an inferior food. For example, use premium mince instead of standard mince and fish fillet instead of fish fingers. 9. Make sure you get outside and enjoy some sun as this will help boost your vitamin D levels. Elderly people are at risk of being low in vitamin D, which is essential for good bone health. Just a walk around the garden or sitting outside will help. You can also get vitamin D from eggs, dairy products and oily fish. If you are unable to get outside then you may need a vitamin D supplement. 10. Make sure you get yourself up every morning and change into day clothes. Leave the bedroom for sleeping and not a day room. It sounds silly, but staying in bed all day or hanging about in your pyjamas all day can affect your mood. 11. Talk to your friends and family and arrange meals together. Try new foods and enjoy old favourites. Eat well and enjoy your later years. Written by Judith Walsh. First appeared on <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz</a>.

Body

7 surprising foods that exceed the recommended daily sugar intake

It's common knowledge that soft drinks, ice creams, lollies and other sweet treats are high in sugar, but there's a large number of surprising foods that are laden with enough added sugar to exceed the recommended intake in just one serving. Much of the sugar consumed these days is hidden in processed foods that are not usually seen as sweet, and in some cases they're even perceived as healthy. The World Health Organisation's (WHO) sugars intake for adults and children guideline recommends adults and children should consume less than 10 percent of their total energy intake in free sugars. However, WHO's Department of Nutrition for Health and Development, director, Dr Francesco Branca said there is evidence that shows there is additional health benefits in reducing intake to below five percent. That's roughly 25 grams or six teaspoons per day. "We have solid evidence that keeping intake of free sugars to less than 10 per cent of total energy intake reduces the risk of being overweight, obesity and tooth decay." She said the recommendation is based on analysis of the latest scientific evidence that shows, first, that adults who consume less sugars have lower body weight and, second, that increasing the amount of sugars in the diet is associated with a weight increase. The WHO guideline does not refer to the sugars in fresh fruits and vegetables, and sugars naturally present in milk. Some of the everyday foods on our supermarket shelves that will tip consumers over the six teaspoon limit, or get them fairly close, in just one serving look fairly innocent. Foods like simmer sauces, baked beans, yoghurts, canned soups, muesli bars and breakfast cereals can all be high in added sugar. Eating just one 300g serving of baked beans will get you close to the limit with a surprising five and a half teaspoons of sugar. Products with excessive sugar Pams, honey soy simmer sauce - 37.2g or 9 teaspoons of sugar per serving. Sun Rice, sweet and sour chicken with rice - 28.3g or 7 teaspoons of sugar per serving. Wattie's Beanz, baked beans - 22.5g or 5.5 teaspoons of sugar per serving. Fresh 'n Fruity, dreamy lemon - 21.3g or 5 teaspoons of sugar per serving (about 1 tsp is from naturally occurring sugar). Wattie's Soup of the Day, tomato with capsicum - 18.5g or 4.5 teaspoons of sugar per serving. Tasti Snak Logs, carob coated fruit and nut - 15.4g or 4 teaspoons of sugar per serving. Hubbards, Fruitful Breakfast toasted muesli - 14.2g or 3.5 teaspoons of sugar per serving. Nutritionist’s advice Healthy Food Guide nutritionist, Claire Turnbull, recommends people aim to keep their free sugar intake to six teaspoons, or below, a day. "To avoid hidden sugars on the supermarket shelves it is best to eat whole foods." She said people often don't realise how much sugar is in sauces and dressings and it pays to look at the label. "Some simmer sauces can have a huge amount of sugar in them and should be used incredibly occasionally." To make simple, healthier decisions she said to choose unsweetened dairy products, 'lite' baked beans which have a reduced amount of salt and sugar and to forgo muesli bars all together for a piece of fruit or a handful of nuts instead. "Our taste buds are forever changing and will adapt in a couple of weeks". Written by Laura Baker. First appeared on <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz.</a> Related link: <a href="http://www.oversixty.co.nz/health/body/2016/09/the-truth-about-eating-small-frequent-meals/">The truth about eating small frequent meals</a> <a href="http://www.oversixty.co.nz/health/body/2016/09/is-wheat-really-killing-us/">Is wheat really killing us?</a> <a href="http://www.oversixty.co.nz/health/body/2016/09/simple-trick-to-losing-weight/">The simple trick to losing weight</a>

News

New sleep times recommended by experts

A significant number of New Zealanders aren't getting enough sleep, if new guidelines by the US-based National Sleep Foundation (NSF) are anything to go by. The NSF, considered the leading authority on sleep, has updated its official recommendations after convening an 18-member panel. It included six sleep specialists and experts from 12 health organisations, such as the American Academy of Paediatrics, American Neurological Association and the American Geriatrics Society. The panel reviewed over 300 recent studies into sleep and then voted on how much sleep is appropriate at different age brackets across a lifespan. The recommended sleep times are: <ul> <li>Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)</li> <li>Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)</li> <li>Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)</li> <li>Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)</li> <li>School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)</li> <li>Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)</li> <li>Younger adults (18-25): Sleep range is 7-9 hours (new age category)</li> <li>Adults (26-64): Sleep range did not change and remains 7-9 hours</li> <li>Older adults (65+): Sleep range is 7-8 hours (new age category)</li> </ul> Charles A. Czeisler, NSF chairman of the board, said this was the first time any professional organisation had developed age-specific recommended sleep durations based on the world's scientific literature linking sleep duration to health, performance and safety. And according to the Sleep/Wake Research Centre at Massey University, there's no reason why these guidelines shouldn't apply to Kiwis. New Zealand does not have its own guidelines for sleep, says Professor Philippa Gander, director of the centre. "I'd suggest it makes good sense to follow the National Sleep Foundation's guidelines. I think that this is the best information we've got." She says the recommendations are "very sound" and fit with international studies that show sleeping less than seven hours, or more than nine, puts people at greater risk of developing obesity, type 2 diabetes and cardiovascular disease. "There's more and more thought that there are essential processes going on in sleep, particularly metabolic processes. And if you don't get enough sleep on a regular basis, you're potentially having a major impact on health in the longer term." Gander says results of a national survey of New Zealand adults first published in 2003 showed 31 per cent of Maori were getting less than seven hours sleep a night, and 24 per cent of non-Maori were getting less than seven hours a night. The same survey found that 56 per cent of Maori were getting between seven to nine hours sleep (the recommended amount), while 68 per cent of non-Maori were getting that amount. While those figures suggest the majority of New Zealanders are getting adequate sleep, Gander reads it differently. "What we're seeing is a third or more of New Zealanders not getting enough sleep," she says, "and those are very big numbers when you consider that being outside of the range is going to have an impact on your health long-term. "It suggests that this is a fairly prevalent problem in New Zealand. It's one of those public health issues that's only starting to come above the radar." We take sleep for granted and this is concerning, says Gander. "With all the pressures of modern life we think we'll get more out of life by cutting back on sleep. But the No 1 message that's coming out of the last 50 years of sleep research is that we pay a price for not getting enough sleep." As well as the health impacts over a long amount of time, we pay a price in terms of how we function and feel when we're awake. "If affects your emotional status, your ability to perform any number of tasks and affects your ability to reason," says Gander. She sums it up by saying there are three important requirements for good health. "We all know the first two – diet and exercise. But the third factor is sleep – that's the message now clearly coming through." Written by Aileen Nakhle. This article first appeared on <a href="http://www.Stuff.co.nz" target="_blank">Stuff.co.nz</a>. Related links: <a href="http://www.oversixty.co.nz/health/mind/2016/02/evening-rituals-to-have-a-stress-free-life/">6 evening rituals for a stress free life</a> <a href="http://www.oversixty.co.nz/health/body/2016/02/tips-to-happily-coexist-with-a-snorer/">Tips to happily co-exist with a snorer</a> <a href="http://www.oversixty.co.nz/health/body/2015/12/6-signs-you-need-more-sleep/">6 signs you need more sleep</a>

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