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These 12 things can reduce your dementia risk – but many Australians don’t know them all

<a href="https://theconversation.com/profiles/joyce-siette-1377445">Joyce Siette</a>, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a> and <a href="https://theconversation.com/profiles/laura-dodds-1378067">Laura Dodds</a>, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a> Dementia is a <a href="https://www.abs.gov.au/statistics/health/causes-death/provisional-mortality-statistics/jan-may-2022">leading</a> cause of death in Australia. Although dementia mainly affects older people, it is an avoidable part of ageing. In fact, we all have the power to reduce our risk of developing dementia, no matter your age. Research shows your risk of developing dementia could be <a href="https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext">reduced by up to 40%</a> (and even higher if you live in a <a href="https://www.thelancet.com/journals/langlo/article/PIIS2214-109X(19)30074-9/fulltext">low or middle-income country</a>) by addressing lifestyle factors such as healthy diet, exercise and alcohol consumption. But the first step to reducing population-wide dementia risk is to understand how well people understand the risk factors and the barriers they may face to making lifestyle changes. Our new <a href="https://www.mdpi.com/2673-9259/2/4/21/htm">paper</a>, published this week in the <a href="https://www.mdpi.com/2673-9259/2/4/21/htm">Journal of Ageing and Longevity</a>, found most older people are aware that dementia is a modifiable condition and that they have the power to change their dementia risk. We also found the key barrier to making brain healthy lifestyle choices was a lack of knowledge, which suggests a public awareness campaign is urgently needed. <h2>What we did</h2> We began by <a href="https://www.mdpi.com/2673-9259/2/4/21/htm">reviewing</a> the published research to identify 12 factors shown to reduce dementia risk. We surveyed 834 older Australians about their awareness of the 12 factors, which were: <ol> <li>having a mentally active lifestyle</li> <li>doing physical activity</li> <li>having a healthy diet</li> <li>having strong mental health</li> <li>not smoking</li> <li>not consuming alcohol</li> <li>controlling high blood pressure</li> <li>maintaining a healthy weight</li> <li>managing high cholesterol</li> <li>preventing heart disease</li> <li>not having kidney disease</li> <li>not having diabetes</li> </ol> <a href="https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext">The Lancet</a> subsequently published its own list of factors that help reduce dementia risk, which covered much the same territory (but included a few others, such as reducing air pollution, treating hearing impairment and being socially engaged). Of course, there is no way to cut your dementia risk to zero. Some people do all the “right” things and still get dementia. But there is <a href="https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext">good evidence</a> managing lifestyle factors help make it less likely you will get dementia over your lifetime. Our study shows many older Australians are quite aware, with over 75% able to correctly identify more than four of the factors in our list of 12. However, few were able to name the less well-known risk factors, such as preventing heart disease and health conditions like kidney disease. The good news is that close to half of the sample correctly identified more than six of the 12 protective factors, with mentally active lifestyle, physical activity and healthy diet in the top three spots. <h2>Two key issues</h2> Two things stood out as strongly linked with the ability to identify factors influencing dementia risk. Education was key. People who received more than 12 years of formal schooling were more likely to agree that dementia was a modifiable condition. We are first exposed to health management in our school years and thus more likely to form healthier habits. Age was the other key factor. Younger respondents (less than 75 years old) were able to accurately identify more protective factors compared to older respondents. This is why health promotion initiatives and public education efforts about dementia are vital (such as Dementia Awareness Month and <a href="https://www.memorywalk.com.au/">Memory, Walk and Jog initiatives</a>). <h2>How can these findings be used in practice?</h2> Our findings suggest we need to target education across the different age groups, from children to older Australians. This could involve a <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/ajag.13049">whole system approach</a>, from programs targeted at <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5858574/#:%7E:text=Family%20Coaching%20has%20specific%20goals,to%20problem%20solve%20challenging%20situations.">families</a>, to educational sessions for school-aged children, to involving GPs in awareness promotion. We also need to tackle barriers that hinder dementia risk reduction. This means doing activities that motivate you, finding programs that suit your needs and schedule, and are accessible. <h2>What does this mean for you?</h2> Reducing your dementia risk means recognising change starts with you. We are all familiar with the everyday challenges that stop us from starting an exercise program or sticking to a meal plan. There are simple and easy changes we can begin with. Our team has developed a program that can help. We are offering limited <a href="https://www.brainbootcamp.com.au/">free brain health boxes</a>, which include information resources and physical items such as a pedometer. These boxes aim to help rural Australians aged 55 years and over to adopt lifestyle changes that support healthy brain ageing. If you’re interested in signing up, visit our <a href="https://www.brainbootcamp.com.au">website</a>. Now is the time to think about your brain health. Let’s start now.<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/191504/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/joyce-siette-1377445">Joyce Siette</a>, Research Theme Fellow, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a> and <a href="https://theconversation.com/profiles/laura-dodds-1378067">Laura Dodds</a>, PhD Candidate, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney 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/these-12-things-can-reduce-your-dementia-risk-but-many-australians-dont-know-them-all-191504">original article</a>.

Mind

5 ways to reduce everyday bills

It’s not uncommon to get to the end of the month and be surprised by a figure in your bills. But this surprise needn’t be unpleasant. There is wide a range of simple measures you can employ to reduce your monthly bills without too much effort. Follow these five simple tips and save money. 1. Food and groceries Food can be a problem area in the average Australian’s budget, either because we’re physically eating too much, eating out too much or spending too much money on groceries. But that doesn’t mean you have to transition to a Spartan diet. Here’s how you can save on your grocery bill: <ul> <li>Reduce the amount of times you’re eating out or getting takeout a week</li> <li>Use a shopping list and coupons, pay for groceries (this means you’re less likely to splurge on items that you don’t need) and buy more non-perishable foods to store and save</li> <li>Consider starting a garden and grow your own fruit and veggies</li> </ul> 2. Energy Many people have found their energy bills have been increasingly steady over the past through years, but this doesn’t mean you have to be part of that trend. With a little bit of ingenuity and not a lot of fuss you can make your house energy efficient and enjoy huge power bill savings: <ul> <li>Switch to energy-efficient light bulbs. In many cases these bulbs do cost more than traditional bulbs, but they use much less energy and can last up to 10 times longer</li> <li>Unplug unused electrical devices that are draining electricity</li> <li>Make sure you home is airtight to prevent cold drafts in winter and the loss of cool air in summer. This will also reduce your heating/cooling bills accordingly</li> </ul> 3. Cars As fuel, registration and maintenance costs start to pile up, a car can seem less like a convenience and more like a money pit rolling around on four wheels. That being said, there is a range of ways you can enjoy the access vehicle ownerships provides, without having to pay through your nose: <ul> <li>Underinflated tyres reduces the value of your cars fuel economy significantly, so make sure you take a couple of minutes to check the air pressure and reinflate once a month</li> <li>Consider selling a vehicle if you’re not using it often. Without taking the cost of parking and toll roads into account driving vehicles costs thousands of dollars a year</li> <li>Use more public transport and consider setting up car pools with friends/colleagues</li> </ul> 4. Grooming and beauty Looking and feeling great is important, but it doesn’t necessarily have to be a hugely expensive ordeal. With a little bit of ingenuity, creativity and willingness to not spend $10,000 on that jewel encrusted headdress you can still be the belle/male-belle of the ball without breaking the bank: <ul> <li>Reduce the amount of money you spend on clothing by keeping your eye on sales</li> <li>Consider lower cost alternatives to your favourite beauty products</li> <li>Cut back on the amount of times you have your hair cut and styled</li> </ul> 5. Additional entertainment expenses Your deluxe gym membership might give you access to the power lifting body attack class, but are you really getting the full value for it and the other regular entertainment expenses you’ve signed up for? There are still ways to stay entertained without having to break the bank every week. <ul> <li>Consider cancelling club memberships for places you don’t visit often</li> <li>Investigate free events and inexpensive entertainment ideas like cheap movies Tuesdays</li> <li>Magazine and newspaper subscriptions can also become expensive if you’re not actually reading the papers, as well as pay television services that can be easily eliminated</li> </ul> Image credits: Shutterstock

Money & Banking

Readers response: What was/is your biggest waste of money?

As the cost of living continues to take hold on people's everyday spending, we find ourselves being more careful pinching our pennies. However, despite our efforts, sometimes it's hard to not feel like you're wasting your cash. We asked our readers what was, or is, their biggest waste of money, and the response was overwhelming. Here's what they said. Billy Smooth - Rent and insurance. Felicity Jill Murphy - Many meals that I could not get through. Barry Lenny - Rates and taxes. I get bugger all for the enormous amounts of money I have to pay. Norbert Kratz - Lottery tickets. Sue Meers - The monthly fee for living in a retirement village. Magda Klopper - Craft stuff and clothes I did not wear. Gaynor Hall - Alcohol! Going to stop buying it now. Paula Fortune - Use to be smokes up until I finally quit for good in January 2005! Good thing I did considering how expensive they are now. Sue Brown Leete - A speeding fine I just got. Sandii Smith - Too many things to mention. Image credits: Shutterstock

Money & Banking

New study finds epilepsy drug could reduce sleep apnoea symptoms

New research has found that a drug used for epilepsy could be used to reduce the symptoms of sleep apnoea. Obstructive sleep apnoea, which affects about one in 20 people, according to the National Institute for Health and Care Excellence in England, includes symptoms like snoring and it causes a person's breathing to start and stop during the night, with many requiring an aid to help keep their airways open. An international study has identified that taking sulthiame, a drug sold under the brand name Ospolot in Europe, may help prevent patients' breathing from temporarily stopping. This provides an additional option for those unable to use mechanical breathing aids like the Cpap machines. “The standard treatment for obstructive sleep apnoea is sleeping with a machine that blows air through a face mask to keep the airways open. Unfortunately, many people find these machines hard to use over the long term, so there is a need to find alternative treatments,” Prof Jan Hedner from Sahlgrenska university hospital and the University of Gothenburg in Sweden said. Researchers conducted a randomised controlled trial of almost 300 obstructive sleep apnoea patients across Europe, who did not use Cpap machines. They were divided into four groups and given either a placebo or different strengths of sulthiame. The study measured patients’ breathing, oxygen levels, heart rhythm, eye movements, as well as brain and muscle activity while asleep. It found after 12 weeks, those taking sulthiame had up to 50% fewer occasions where their breathing stopped, and higher levels of oxygen in their blood. However, a bigger study needs to be done to confirm the beneficial effects on a larger group. The findings, were presented at the European Respiratory Society Congress in Vienna, Austria. Erika Radford, the head of health advice at Asthma + Lung UK said the findings were a positive step forward in moving away from having to rely on mechanical breathing equipment. “This potential alternative to the current main treatment would make it easier for people to manage their condition,” she said. Image: Shutterstock

Body

Cranberry juice really can help with UTIs – and reduce reliance on antibiotics

<a href="https://theconversation.com/profiles/christian-moro-121754">Christian Moro</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/charlotte-phelps-1187658">Charlotte Phelps</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Cranberry juice has been <a href="https://www.ncbi.nlm.nih.gov/books/NBK92762/">used medicinally for centuries</a>. Our new research indicates it should be a normal aspect of urinary tract infection (UTI) management today. While some benefits of cranberry compounds for the prevention of UTIs have been suspected for <a href="https://theconversation.com/cranberry-juice-can-prevent-recurrent-utis-but-only-for-some-people-203926">some time</a>, it hasn’t been clear whether the benefits from cranberry juice were simply from drinking <a href="https://bjgp.org/content/70/692/e200">more fluid</a>, or something in the fruit itself. For our <a href="https://www.sciencedirect.com/science/article/pii/S2405456924001226">study</a>, published this week, we combined and collectively assessed 3,091 participants across more than 20 clinical trials. Our analysis indicates that increasing liquids reduces the rate of UTIs compared with no treatment, but cranberry in liquid form is even better at reducing UTIs and antibiotic use. <h2>Are UTIs really that bad?</h2> Urinary tract infections affect more than <a href="https://journals.sagepub.com/doi/pdf/10.1177/1756287219832172">50% of women</a> and <a href="https://bjgpopen.org/content/bjgpoa/5/2/bjgpopen20X101140.full.pdf">20% of men</a> in their lifetime. Most commonly, UTIs are caused from the bug called Escherichia coli (E.coli). This bug lives harmlessly in our <a href="https://www.ncbi.nlm.nih.gov/books/NBK562895/">intestines</a>, but can cause infection in the <a href="http://doi.org/10.33235/anzcj.30.1.4-10">urinary tract</a>. This is why, particularly for women, it is recommended people wipe from front to back after using the toilet. An untreated UTI can move up to the kidneys and cause even more serious illness. Even when not managing infection, many people are anxious about contracting a UTI. Sexually active women, pregnant women and older women may all be at <a href="https://www.ncbi.nlm.nih.gov/books/NBK436013/">increased risk</a>. <h2>Why cranberries?</h2> To cause a UTI, the bacteria need to attach to the wall of the <a href="https://www.nature.com/articles/s41598-023-44916-8">urinary bladder</a>. Increasing fluids helps to flush out bacteria before it attaches (or makes its way up into the bladder). Some beneficial compounds in cranberry, such as <a href="https://www.cochrane.org/CD001321/RENAL_cranberries-preventing-urinary-tract-infections">proanthocyanidins</a> (also called condensed tannins), prevent the bacteria from attaching to the wall itself. While there are treatments, over 90% of the bugs that cause UTIs exhibit some form of <a href="https://www.who.int/news-room/fact-sheets/detail/antimicrobial-resistance">microbial resistance</a>. This suggests that they are rapidly changing and some cases of UTI might be left <a href="https://www.scientificamerican.com/article/antibiotic-resistant-utis-are-common-and-other-infections-may-soon-be-resistant-too/">untreatable</a>. <h2>What we found</h2> Our analysis <a href="https://www.sciencedirect.com/science/article/pii/S2405456924001226">showed</a> a 54% lower rate of UTIs from cranberry juice consumption compared to no treatment. This means that significantly fewer participants who regularly consumed cranberry juice (most commonly around 200 millilitres each day) reported having a UTI during the periods assessed in the studies we analysed. Cranberry juice was also linked to a 49% lower rate of antibiotic use than placebo liquid and a 59% lower rate than no treatment, based on analysis of indirect and direct effects across six studies. The use of cranberry compounds, whether in drinks or tablet form, also reduced the prevalence of symptoms associated with UTIs. While some studies we included presented conflicts of interest (such as receiving funding from cranberry companies), we took this “high risk of bias” into account when analysing the data. <h2>So, when can cranberry juice help?</h2> We found three main benefits of cranberry juice for UTIs. 1. Reduced rates of infections Increasing fluids (for example, drinking more water) reduced the prevalence of UTIs, and taking cranberry compounds (such as tablets) was also beneficial. But the most benefits were identified from increasing fluids and taking cranberry compounds at the same time, such as with cranberry juice. 2. Reduced use of antibiotics The data shows cranberry juice lowers the need to use antibiotics by 59%. This was identified as fewer participants in randomised cranberry juice groups required antibiotics. Increasing fluid intake also helped reduce antibiotic use (by 25%). But this was not as useful as increasing fluids at the same time as using cranberry compounds. Cranberry compounds alone (such as tablets without associated increases in fluid intake) did not affect antibiotic use. 3. Reducing symptoms Taking cranberry compounds (in any form, liquid or tablet) reduced the symptoms of UTIs, as measured in the overall data, by more than five times. <h2>Take home advice</h2> While cranberry juice cannot treat a UTI, it can certainly be part of UTI management. If you suspect that you have a UTI, see your GP as soon as possible.<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/235314/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/christian-moro-121754">Christian Moro</a>, Associate Professor of Science & Medicine, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/charlotte-phelps-1187658">Charlotte Phelps</a>, Senior Teaching Fellow, Medical Program, <a href="https://theconversation.com/institutions/bond-university-863">Bond 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/cranberry-juice-really-can-help-with-utis-and-reduce-reliance-on-antibiotics-235314">original article</a>.

Body

Plastic Free July is a waste of time if the onus is only on consumers

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/bhavna-middha-1061611">Bhavna Middha</a>, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a> and <a href="https://theconversation.com/profiles/ralph-horne-160543">Ralph Horne</a>, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a> Every year, the <a href="https://www.plasticfreejuly.org/">Plastic Free July</a> campaign asks us to refuse single-use plastic. The idea is that making a small change in our daily lives will collectively make a big difference. And hopefully, better behaviour will stick and become a habit. The intent is good, but consumers shouldn’t have to bear full responsibility for plastic pollution. Individual sacrifices – particularly temporary ones – <a href="https://www.sciencedirect.com/science/article/abs/pii/S0301421509004728">won’t make a significant difference</a>. Governments, manufacturers and retailers need to get serious about tackling this problem. If Plastic Free July put pressure on the supply side of the equation, rather than demand, it could be more successful. Our research spans food packaging including plastics, waste, sustainable consumption and social practices. We know consumer demand is only one part of the picture. Eliminating plastic waste requires broader systemic changes. <h2>The cabbage dilemma</h2> Research shows consumers generally want to do the <a href="https://www.sustainability.vic.gov.au/news/news-articles/the-conversation-on-sustainability-has-changed">right thing by the environment</a> but find it <a href="https://theconversation.com/households-find-low-waste-living-challenging-heres-what-needs-to-change-197022">challenging</a>. Coming out of a supermarket with no packaging is difficult. There are few unpackaged food items and even when there is a choice, the unpackaged item may be more <a href="https://www.smh.com.au/politics/federal/want-your-fruit-and-veg-without-the-plastic-you-ll-have-to-pay-more-20231107-p5eib4.html">expensive</a>. Have you ever been stuck in the supermarket, choosing between the large head of cabbage you know you won’t finish before it goes bad, or the plastic-wrapped half-cabbage you really need? Consumers should not be forced to choose between food waste (another huge problem) or plastic waste. Maybe there’s another way. For example, why not sell cabbages of different sizes? Why do we need to grow such large heads of cabbage anyway? Both plastic consumption and food waste can be addressed by changing how we produce and distribute certain foods. <h2>Governments, manufacturers and retailers must drive change</h2> The onus for reducing plastic consumption and waste should be placed firmly on those who make plastic and profit from selling their products, as well as those who make and sell products wrapped in plastic packaging. Research has shown just <a href="https://www.csiro.au/en/news/All/News/2024/April/Global-study-finds-more-than-half-of-branded-plastic-pollution-linked-to-56-companies?utm_source=pocket_shared">56 companies</a> globally are responsible for more than half of the branded plastic pollution that ends up in the environment. Companies profit from using plastics because it is cheaper to use than changing to alternatives, such as cardboard or compostable materials, or using less packaging. This means companies choosing to avoid using plastics face unfair competition. It’s a tough habit to kick. Industry-led <a href="https://productstewardship.us/what-is-epr/#:%7E:text=Stewardship%20can%20be%20either%20voluntary,product%20stewardship%20required%20by%20law">voluntary schemes</a> are <a href="https://www.insidewaste.com.au/91038-2-product-stewardship-schemes/">limited in terms of both participation and outcomes</a>. Many companies are failing to meet their own <a href="https://www.asyousow.org/report-page/2024-plastic-promises-scorecard">plastic reduction goals</a>. Governments need to step in and force companies to take responsibility for the plastic and packaging they manufacture. In practice, this could involve similar schemes to the container deposit scheme for beverage containers, or returning plastics to stores. Replacing voluntary schemes with mandatory regulations and increased producer responsibility means companies will have to <a href="https://www.insidewaste.com.au/91038-2-product-stewardship-schemes/">invest in long-term changes designed with care</a>. <figure><iframe src="https://www.youtube.com/embed/UnXVU-06ciI?wmode=transparent&start=1" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption>What’s Plastic Free July?</figcaption></figure> <h2>Cities are built around plastic</h2> Our previous research has shown plastic performs an essential role in some, <a href="https://rgs-ibg.onlinelibrary.wiley.com/doi/full/10.1111/geoj.12457">constrained circumstances</a>. We found vulnerable householders often rely on plastic to make life manageable, such as using plastics to cover belongings on the balcony, or using plastic cutlery and plates in student apartments with minimal kitchen space. This includes people with accessibility needs, people relying on public transport to shop for groceries, or people who are financially constrained or living in small high-rise <a href="https://theconversation.com/we-cant-keep-putting-apartment-residents-waste-in-the-too-hard-basket-200545">apartments</a>. Unsustainable lifestyles are not so much a choice as a product of poorly planned cities, housing and regulations. It is all very well if you are mobile and well-located, but if you live in a <a href="https://www.abc.net.au/news/2015-07-08/food-deserts-have-serious-consequences-for-residents-experts/6605230">poorly serviced</a> distant suburb and <a href="https://www.unsw.edu.au/newsroom/news/2023/01/are-you-living-in-a-food-desert--these-maps-suggest-it-can-reall">transport groceries or takeaway food</a> or buy things on the go, then plastic is perhaps the only current affordable way to make it work. So campaigns and solutions that do not consider how <a href="https://rgs-ibg.onlinelibrary.wiley.com/doi/full/10.1111/geoj.12457">everyday lives and economy</a> are intertwined with plastics can <a href="https://www.nature.com/articles/s42949-024-00149-w">exclude people and spaces</a> who can’t access the alternatives. For example, there are ways to make <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/1745-5871.12464">convenience eating more sustainable</a> in education settings. We have shown how <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/1745-5871.12390">canteens and microwaves</a> in shared spaces can enable people to access affordable food with their friends, as in <a href="https://www.charlesabroad.cz/post/german-university-canteens-why-do-they-beat-the-czech-ones">University Mensa in Germany</a>. Our <a href="https://cur.org.au/project/tackling-food-related-single-use-plastics-in-diverse-consumption-contexts/">new research</a> will explore how single-use food-related plastics and packaging form an integral part of our daily lives, including shopping, work, cooking and storage. Sometimes new policies inadvertently disadvantage certain groups and communities, such as the aged, less mobile, people living in apartments, or low socio-economic groups. Before we roll out new policies and regulations, we need to understand the roles these materials play and the kinds of services and value they provide. We aim to develop a framework to inform policies and strategies that enable a just and inclusive transition to reduced plastic use. <h2>What about after July?</h2> Plastic Free July and similar campaigns are based on idea that making a temporary change will lead to more permanent lifestyle changes. But research shows temporary shifts are <a href="http://www.demand.ac.uk/wp-content/uploads/2016/03/DEMAND2016_Full_paper_42-Shove.pdf">very different</a> to <a href="https://pure.manchester.ac.uk/ws/portalfiles/portal/32468813/FULL_TEXT.PDF">structural, permanent shifts</a> in <a href="https://www.taylorfrancis.com/chapters/edit/10.4324/9781315816494-1/introduction-social-practices-intervention-sustainability-beyond-behaviour-change-yolande-strengers-cecily-maller?context=ubx&refId=d608abad-39f9-4bb2-8754-56e9e2000c5e">practices</a>. Supermarkets will still wrap items in plastic and sell single-use plastic, even if we try to buy less during Plastic Free July. Ultimately, the focus should be on designing effective infrastructure and policy solutions for lasting results, considering how demand for plastic is produced in the first place. Some of these changes will require a shift in community expectations and food culture. Rather than pointing the finger at consumers, let’s get to work on redesigning our cities. We need to rethink how everyday practices, manufacturing and distribution systems are structured to eliminate plastic waste.<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/233436/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/bhavna-middha-1061611">Bhavna Middha</a>, ARC DECRA and Senior Research Fellow, Centre for Urban Research, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a> and <a href="https://theconversation.com/profiles/ralph-horne-160543">Ralph Horne</a>, Associate Deputy Vice Chancellor, Research & Innovation, College of Design & Social Context, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT 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/plastic-free-july-is-a-waste-of-time-if-the-onus-is-only-on-consumers-233436">original article</a>. </div>

Home & Garden

Here’s what happens to your body during plane turbulence – and how to reduce the discomfort it causes

<a href="https://theconversation.com/profiles/adam-taylor-283950">Adam Taylor</a>, <a href="https://theconversation.com/institutions/lancaster-university-1176">Lancaster University</a> This week has seen another barrage of <a href="https://www.theguardian.com/uk-news/2024/jan/22/uk-weather-storm-jocelyn-to-follow-isha-with-more-strong-winds-and-heavy-rain">unsettled weather</a> sweep across the UK, with many flights delayed or cancelled. Some of those who were fortunate enough to take off found themselves arriving at destinations that weren’t on their boarding passes – such as passengers travelling from Stansted to Newquay who eventually diverted to <a href="https://uk.news.yahoo.com/storm-isha-creates-flight-diversion-142821278.html">Malaga</a>. One thing that was consistently described by passengers was that parts of the flights and the attempted landings were some of the most unnerving they’d ever experienced, due to turbulence. Turbulence results from uneven air movement, which is <a href="https://agupubs.onlinelibrary.wiley.com/doi/10.1029/2023GL103814">increasing</a> in frequency. If you turn your hair dryer on at home and hold it still, the air moves at a constant rate, but once you begin drying your hair and moving the hairdryer around, the air movement becomes uneven, that is to say, turbulent. Although turbulence may be unnerving and make you feel unwell, it is important to recognise that it is very common and typically <a href="https://pubmed.ncbi.nlm.nih.gov/18018437/">nothing to worry about</a> if you’re in your seat with your seatbelt fastened. <h2>How the body detects and responds to turbulence</h2> The body recognises itself within any environment. Its relationship with objects in terms of distance and direction is called <a href="https://www.sciencedirect.com/science/article/abs/pii/B9780123750006003414">spatial orientation</a>. When flying, this is typically moving forwards, ascending, some turns and a descent. However, turbulence disrupts this relationship and confuses the sensory information being received by the brain – it makes the body want to respond or recalibrate. Our inner ears play a pivotal role in all this. It consists of complex apparatuses that undertake more than hearing. These include the cochlea, <a href="https://www.ncbi.nlm.nih.gov/books/NBK279394/">three semi-circular canals</a>, <a href="https://radiopaedia.org/articles/utricle-ear?lang=gb">the utricle</a> and <a href="https://radiopaedia.org/articles/saccule-ear-1?lang=gb">the saccule</a>. The cochlea is responsible for hearing. It converts <a href="https://www.ncbi.nlm.nih.gov/books/NBK531483/">sound energy into electrical energy</a> that is then “heard” by the brain. The remaining structures are responsible for the balance and position of the head and body. The semi-circular canals are positioned in a vertical (side to side), horizontal and front-to-back plane, detecting movement in a nodding, shaking and touching ear-to-shoulder direction. Attached to these canals are <a href="https://www.ncbi.nlm.nih.gov/books/NBK532978/">the utricle and saccule</a>, which can detect <a href="https://www.ncbi.nlm.nih.gov/books/NBK10792/">movement</a> and <a href="https://www.cell.com/current-biology/pdf/S0960-9822(05)00837-7.pdf">acceleration</a>. All of these apparatuses use microscopic hair cells in a specialised fluid called <a href="https://www.ncbi.nlm.nih.gov/books/NBK531505/">endolymph</a> that flows with the head to create a sense of movement. When the plane encounters turbulence, this fluid moves around, but unpredictably. It takes <a href="https://www.ncbi.nlm.nih.gov/books/NBK518976/">about ten to 20 seconds</a> for the fluid to recalibrate its position, while the brain struggles to understand what is going on. When the aircraft hits turbulence, the balance apparatus <a href="https://www.frontiersin.org/articles/10.3389/fneur.2023.949227/full">cannot distinguish</a> the movement of the plane from that of the head, so the brain interprets the aircraft movement as that of the head or body. But this doesn’t match the visual information being received, which causes sensory confusion. The reason the inner ear causes so much confusion is because during flights you are devoid of your primary sensory tool relative to the external environment – your sight and the horizon. Eighty per cent of <a href="https://www.ncbi.nlm.nih.gov/books/NBK518976/">spatial information</a> comes from your eyes during flight. However, you only have the seat in front of you or the cabin as a reference point, which means your inner ear becomes the dominant sensory message to the brain during turbulence and disrupts the <a href="https://www.ncbi.nlm.nih.gov/books/NBK545297/">“vestibulo-ocular reflex”</a>. This reflex keeps your vision <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4130651/">aligned</a> with your balance or expected position. Vision is the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6777262/">most valued</a> of the senses and one-third of the brain is attributed to its function, reinforcing its importance in spatial orientation. This sensory mixed messaging often results in things like dizziness and sweating as well as gastrointestinal symptoms, such as <a href="https://www.airmedicaljournal.com/article/S1067-991X(02)70038-2/fulltext">nausea and vomiting</a>. Motion sickness can be triggered by turbulence and although research into specific airsickness is limited, other modes that induce motion sickness suggest that <a href="https://pubmed.ncbi.nlm.nih.gov/16018346/">women</a> are <a href="https://pubmed.ncbi.nlm.nih.gov/26466829/">more susceptible</a> than men, particularly in the <a href="https://pubmed.ncbi.nlm.nih.gov/16235881/">early stages</a> of the menstrual cycle. The turbulence also causes an increase in your heart rate, which is already higher than normal when flying because of a <a href="https://pubmed.ncbi.nlm.nih.gov/15819766/">decrease in oxygen saturation</a>. <h2>What about the pilots?</h2> Commercial pilots accrue thousands of hours at the controls, they are subject to the same forces as the passengers. Over time, they can <a href="https://academic.oup.com/milmed/article/180/11/1135/4160573">adapt to these forces</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/15828634/">experiences</a>, but they also have a couple of additional resources that most passengers don’t. They have the view out of the cockpit windows, so have a horizon to use as a reference point and can see what lies immediately ahead. If it is cloudy or visibility is low, their instruments provide additional visual <a href="https://www.faa.gov/sites/faa.gov/files/regulations_policies/handbooks_manuals/aviation/phak/19_phak_ch17.pdf">reference</a> to the position of the aircraft. This doesn’t mean they are immune to the effects of turbulence, with some studies reporting up to <a href="https://pubmed.ncbi.nlm.nih.gov/26540704/">71% of trainee pilots</a> reporting episodes of airsickness. <h2>How to reduce the discomfort</h2> A window seat can help, or even looking out the window. This gives the brain some sensory information through visual pathways, helping calm the brain in response to the vestibular information it is receiving. If you can get one, a seat towards the front or over the wing reduces the effects of turbulence. Deep or rhythmical breathing can help reduce motion sickness induced by turbulence. Focusing on your breathing <a href="https://pubmed.ncbi.nlm.nih.gov/25945662/">calms the nervous system</a>. Don’t reach for the alcohol. While you may feel it calms your nerves, if you hit turbulence it’s going to interfere with your <a href="https://pubmed.ncbi.nlm.nih.gov/7610847/">visual and auditory processing</a> and increase the likelihood of vomiting. If you suffer from motion sickness and are worried about turbulence while flying, then there are also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6241144/">drugs that can help</a>, including certain <a href="https://www.nhs.uk/medicines/cinnarizine/about-cinnarizine/">antihistamines</a>. Finally, it’s important to remember that although turbulence can be unpleasant, aircraft are designed to withstand the forces it generates and many passengers, even frequent fliers, will rarely encounter the most severe categories of turbulence because pilots actively plan routes to avoid 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/221780/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/adam-taylor-283950">Adam Taylor</a>, Professor and Director of the Clinical Anatomy Learning Centre, <a href="https://theconversation.com/institutions/lancaster-university-1176">Lancaster 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/heres-what-happens-to-your-body-during-plane-turbulence-and-how-to-reduce-the-discomfort-it-causes-221780">original article</a>.

Travel Tips

Want to reduce your dementia risk? Eat these 4 foods, says new study

If you are what you eat, this might make you hungrier for foods that are bright in every sense. Research has shown that living, vibrant foods can slow down aging at a cellular level; while fruit and vegetables in particular have been associated with lower incidence of cognitive decline as individuals age. However, research has been relatively lacking on just how much of these brain-healthy foods you really need and which fruit and vegetables are best for the job. In collaboration with public health experts at Harvard University, medical researchers at China’s Zhejiang University School of Medicine conducted a meta-analysis that’s slated to be published in the June 2024 issue of The Journal of Nutrition, Health, and Aging. They combined data from two large-scale population-representative studies that analysed the diets and cognitive function of more than 10,000 participants ages 55 and older from China and the US. <h2>What daily diets revealed</h2> The data included diet questionnaires that honed in on the average of participants’ total daily intake of several different types of foods, including fruit and vegetables, and also broke them down into sub-types like green leafy vegetables and berries. Over a period of five years, the participants also took part in activities designed to assess their cognitive function and the average rate of cognitive decline. Overall, participants who included the most fruit and vegetables in their daily diets performed best on the brain tests and maintained those results over time. This suggested that both fruit and vegetables had protective elements that slowed cognitive decline. <h2>Vegetables that help protect cognition</h2> Interestingly, certain types of vegetables appeared to be more beneficial than others—say the researchers: “Our findings support the potential beneficial roles of VF, especially cruciferous vegetables, green leafy vegetables, and red and yellow vegetables, in maintaining cognitive function and slowing cognitive decline in middle-aged and older adults.” The researchers pointed to several reasons these particular vegetables might have shown a substantial impact, including anti-inflammatory and antioxidation nutrients like flavonoids and various vitamins or even gut improvements that have been shown to help improve or protect cognition. While beans didn’t figure prominently in both studies, they showed a protective element in the US study, so they are also worth keeping on your plate. (Beans are also thought to be one of the top foods for longevity.) <h2>Fruit that pack a punch</h2> As for fruit, while some didn’t show as much of a protective effect across the board, berries and apples are two examples of fruit that experts have previously said provide major polyphenol and antioxidant effect. Participants whose brains maintained performance were shown to have eaten three or more servings of vegetables and two or more servings of fruit per day. This is on par with the five servings of vegetables and two servings of fruit recommended we eat every day. Image credits: Shutterstock This article originally appeared on <a href="https://www.readersdigest.co.nz/healthsmart/want-to-reduce-your-dementia-risk-eat-these-4-foods-says-new-study" target="_blank" rel="noopener">Reader's Digest</a>.

Mind

"Reduced me to tears": King Charles' candid admission

King Charles has made a candid admission as he returned to his public engagement in over two months as he faces ongoing treatment. The royal joined a meeting of the Privy Council at Buckingham Palace followed by an audience with the British Prime Minister, Rishi Sunak. Palace sources have said that the two events were a sign of “State business, as usual” since his <a style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;" href="https://www.oversixty.com.au/health/caring/palace-reveals-king-charles-serious-health-diagnosis" target="_blank" rel="noopener">shock cancer diagnosis</a> over two weeks ago, according to The Sun. The monarch, donning a navy pinstripe suit, appeared in good spirits as he shook hands with the UK prime minister and sat down for his first private audience with him since December. “Good evening Your Majesty, very nice to see you," Sunak told the King. “Bit of a gap,” Charles responded. Sunak replied: “A bit, but wonderful to see you looking so well.” The King also showed his playful side as he joked about the check-up process: “well, it’s all done by mirrors," he said and they both laughed. “Well, we are all behind you, the country is behind you," Sunak replied. “I’ve had so many wonderful messages and cards. Reduced me to tears most of the time,” Charles told him. “I can imagine, as I said, everyone is behind you, and it’s been nice to see the spotlight that it’s shone on the work the charities do in this area,” Sunak responded. “I hear there been a lot more interest on those main wonderful cancer charities many of which I’ve been patron for years," Charles added. “They’ve done incredible work up and down the country, nice to be recognised," Sunak replied. The King's last public engagement was a trip to the Royal Courts of Justice on December 14th. His last in-person engagement was an investiture at Windsor Castle on December 19. On Wednesday he held a Privy Council meeting and swore in new member Michael Tomlinson, Minister of State for Illegal Migration. This week, he’s been in London and Windsor Castle, but he is expected to continue getting cancer treatment at Windsor and Highgrove in the coming weeks. Image: Getty

Caring

How risky is it to give card details over the phone and how do I reduce the chance of fraud?

<a href="https://theconversation.com/profiles/paul-haskell-dowland-382903">Paul Haskell-Dowland</a>, <a href="https://theconversation.com/institutions/edith-cowan-university-720">Edith Cowan University</a> and <a href="https://theconversation.com/profiles/ismini-vasileiou-1031778">Ismini Vasileiou</a>, <a href="https://theconversation.com/institutions/de-montfort-university-1254">De Montfort University</a> Paying for things digitally is so common, most of us think nothing of swiping or tapping our card, or using mobile payments. While doing so is second nature, we may be more reluctant to provide card details over the phone. Merchants are allowed to ask us for credit card details over the phone – this is perfectly legal. But there are minimum standards they must comply with and safeguards to protect consumer data. So is giving your card details over the phone any more risky than other transactions and how can you minimise the risks? <h2>How is my card data protected?</h2> For a merchant to process card transactions, they are expected to comply with the <a href="https://docs-prv.pcisecuritystandards.org/PCI%20DSS/Standard/PCI-DSS-v4_0.pdf">Payment Card Industry Data Security Standard</a>. This is a set of security requirements designed to protect cardholder data and the trillions of dollars of transactions each year. Compliance involves various security measures (such as encryption and access controls) together with strong governance and regular security assessments. If the information stored by the merchant is accessed by an unauthorised party, encryption ensures it is not readable. That means stealing the data would not let the criminals use the card details. Meanwhile, access controls ensure only authorised individuals have access to cardholder data. Though all companies processing cards are expected to meet the compliance standards, only those processing large volumes are subject to mandatory regular audits. Should a subsequent data leak or misuse occur that can be attributed to a compliance failure, a <a href="https://www.csoonline.com/article/569591/pci-dss-explained-requirements-fines-and-steps-to-compliance.html">company can be penalised</a> at levels that can escalate into millions of dollars. These requirements apply to all card transactions, whether in person, online or over the phone. Phone transactions are likely to involve a human collecting the card details and either entering them into computer systems, or processing the payment through paper forms. The payment card Security Standards Council has <a href="https://docs-prv.pcisecuritystandards.org/Guidance%20Document/Telephone-Based%20Payments/Protecting_Telephone_Based_Payment_Card_Data_v3-0_nov_2018.pdf">detailed guides for best practice</a>: <blockquote> A policy should be in place to ensure that payment card data is protected against unauthorised viewing, copying, or scanning, in particular on desks. </blockquote> Although these measures can help to protect your card data, there are still risks in case the details are misplaced or the person on the phone aren’t who they say they are. <h2>Basic tips for safe credit card use over the phone</h2> If you provide card details over the phone, there are steps you can take to minimise the chance you’ll become the victim of fraud, or get your details leaked. 1. Verify the caller If you didn’t initiate the call, hang up and call the company directly using details you’ve verified yourself. Scammers will often masquerade as a well-known company (for example, an online retailer or a courier) and convince you a payment failed or payment is needed to release a delivery. Before you provide any information, confirm the caller is legitimate and the purpose of the call is genuine. 2. Be sceptical If you are being offered a deal that’s too good to be true, have concerns about the person you’re dealing with, or just feel something is not quite right, hang up. You can always call them back later if the caller turns out to be legitimate. 3. Use secure payment methods If you’ve previously paid the company with other (more secure) methods, ask to use that same method. 4. Keep records Make sure you record details of the company, the representative you are speaking to and the amount being charged. You should also ask for an order or transaction reference. Don’t forget to ask for the receipt to be sent to you. Check the transaction against your card matches the receipt – use your banking app, don’t wait for the statement to come through. <h2>Virtual credit cards</h2> In addition to the safeguards mentioned above, a <a href="https://www.forbes.com/advisor/credit-cards/virtual-credit-card-numbers-guide/">virtual credit card</a> can help reduce the risk of card fraud. You probably already have a form of virtual card if you’ve added a credit card to your phone for mobile payments. Depending on the financial institution, you can create a new credit card number linked to your physical card. Some banks extend this functionality to allow you to generate unique card numbers and/or CVV numbers (the three digits at the back of your card). With this approach you can easily separate transactions and cancel a virtual card/number if you have any concerns. <h2>What to do if you think your card details have been compromised or stolen?</h2> It’s important not to panic, but quick action is essential: <ul> <li> call your bank and get the card blocked so you won’t lose any more money. Depending on your situation, you can also block/cancel the card through your banking app or website </li> <li> report the issue to the police or other relevant body </li> <li> monitor your account(s) for any unusual transactions </li> <li> explore card settings in your banking app or website – many providers allow you to limit transactions based on value, restrict transaction types or enable alerts </li> <li> you may want to consider registering for <a href="https://theconversation.com/your-credit-report-is-a-key-part-of-your-privacy-heres-how-to-find-and-check-it-116999">credit monitoring services</a> and to enable fraud alerts. </li> </ul> <h2>So, should I give my card details over the phone?</h2> If you want to minimise risk, it’s best to avoid giving card details over the phone if you can. Providing your card details via a website still has risks, but at least it removes the human element. The best solution currently available is to use virtual cards – if anything goes wrong you can cancel just that unique card identity, rather than your entire card.<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/216833/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/paul-haskell-dowland-382903">Paul Haskell-Dowland</a>, Professor of Cyber Security Practice, <a href="https://theconversation.com/institutions/edith-cowan-university-720">Edith Cowan University</a> and <a href="https://theconversation.com/profiles/ismini-vasileiou-1031778">Ismini Vasileiou</a>, Associate Professor, <a href="https://theconversation.com/institutions/de-montfort-university-1254">De Montfort University</a> Image credits: Getty Images This article is republished from <a style="font-style: italic;" href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a style="font-style: italic;" href="https://theconversation.com/how-risky-is-it-to-give-card-details-over-the-phone-and-how-do-i-reduce-the-chance-of-fraud-216833">original article</a>.

Money & Banking

"32 years of safe landings": Pilot's surprise speech reduces passengers to tears

A pilot has brought his passengers to tears with an emotional speech on his final flight after 32 years in the skies. Jeff Fell, an American Airlines pilot, took off from Chicago on his retirement flight as he stood in front of his passengers and delivered a heartfelt message. At first, his message seemed routine, informing travellers of the weather and and flight time, before acknowledging it was strange for him to deliver the address from outside the cockpit. “I normally don’t stand up in front of everybody like this, I usually just stay in the cockpit and talk on the PA. If I get a little emotional please forgive me for that,” he said in the speech, which was captured on video by a passenger. With passengers still unaware of what was to come, he pointed out a group of “very important people” to him sitting at the back of the plane. “They’re the majority of my family who have come along with me on my retirement flight,” Mr Fell said. The plane was filled with applause as the pilot's voice wavered with emotion. “They’re on-board with me on my retirement flight after 32 years with American,” he said. He continued, fighting back tears, “Thank you all for coming along with me tonight and celebrating this very memorable time in my life. I love all of you." With another round of applause from his passengers, Mr Fell added:, “I didn’t want to get emotional but goodness gracious.” “Finally, for my wonderful wife Julie who has been at my side for the majority of my 32 years at American. She has been the rock, the solid rock in the foundation in our lives and our marriage. Her faith in the Lord, wisdom, strength and love has guided our marriage and family throughout these years. I love you and look forward to the next chapter in our lives. And welcome aboard everybody.” The video was uploaded to TikTok and has since gone viral, raking up millions of views, and you can watch the full video <a href="https://www.tiktok.com/@realjharrison/video/7299484162648509738" target="_blank" rel="noopener">here</a>. Thousands of social media users left comments of support, with many confessing the clip had brought them to tears. “As soon as he said retirement flight my tears came,” one person wrote, while another added, "32 years of safe landings also. God bless him and all pilots.” “To think of the amount of families, people, and cultures he has single-handedly connected throughout the world. Thank you!” penned a third person. “32 years of bringing people closer together. I’m crying!” agreed another. Image credits: TikTok

International Travel

How do stimulants actually work to reduce ADHD symptoms?

<a href="https://theconversation.com/profiles/mary-bushell-919262">Mary Bushell</a>, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> Stimulants are <a href="https://adhdguideline.aadpa.com.au/">first-line drugs</a> for children and adults diagnosed with attention-deficit hyperactivity disorder (ADHD). But how do they actually work? <h2>First, let’s look at the brain</h2> ADHD is a neurodevelopmental condition, which means it affects how the brain functions. Medical imaging indicates people with ADHD may have slight differences in their brain’s <a href="https://jamanetwork.com/journals/jama/article-abstract/195386">structure</a>, the way their brain regions work together to perform tasks, and how their brain’s chemical messengers, called neurotransmitters, pass on information. These brain differences are associated with the symptoms of ADHD, including inattention, impulse control and problems with memory. <h2>What stimulants are prescribed in Australia?</h2> The three main stimulants prescribed for ADHD in Australia are dexamfetamine, methylphenidate (sold under the brand names Ritalin and Concerta) and lisdexamfetamine (sold as Vyvanse). Dexamfetamine and methylphenidate have been around <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3666194/">since</a> the 1930s and 1940s respectively. Lisdexamfetamine is a newer stimulant that has been around <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2873712/">since</a> the late 2000s. Dexamfetamine and lisdexamfetamine are amphetamines. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2873712/">Lisdexamfetamine</a> is inactive when it’s taken and actually changes into active dexamfetamine in the red blood cells. This is what’s known as a “prodrug”. <h2>So how do they work for ADHD?</h2> Stimulant drugs are thought to alter the activity of key neuotransmitters, dopamine and noradrenaline, in the brain. These neurotransmitters help with attention and focus, among other things. Stimulants increase the amount of dopamine and noradrenaline in the tiny gaps between neurons, known as synapses. They do this by predominantly blocking a transporter that then prevents their re-uptake back into the neuron that released them. This means more dopamine and noradrenaline can bind to their respective receptors. This <a href="https://www.tga.gov.au/sites/default/files/auspar-lisdexamfetamine-dimesilate-180515-pi.pdf">helps</a> connected neurons in the brain talk to one another. Amphetamines also increase the amount of dopamine the neuron releases into the synapse (the tiny gaps between neurons). And it stops the enzymes that break down dopamine. This results in an increase of dopamine in the synapse. <h2>What effect do they have on ADHD symptoms?</h2> We still don’t fully understand the underlying brain mechanisms that change behaviour in people with ADHD. But <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6109107/">research shows</a> stimulants that modulate noradrenaline and dopamine can improve brain processes such as: <ul> <li>attention</li> <li>memory</li> <li>decision-making</li> <li>task completion</li> <li>hyperactivity.</li> </ul> They can also improve general behaviour, such as self-control, not talking over the top of others, and concentration. These behaviours are important for social interactions. Stimulants <a href="https://pubmed.ncbi.nlm.nih.gov/15737659/">reduce ADHD symptoms</a> in about 70% to 80% of children and adults who take them. Some people will notice their symptoms improve right away. Other times, these improvements will be more noticeable to parents, carers, teachers, colleagues and partners. <h2>Not everyone gets the same dose</h2> The optimal stimulant dose varies between individuals, with multiple dosage options available. This enables a “start low, go slow” approach, where the stimulant can be gradually increased to the most effective dose for the individual. There are also different delivery options. Dexamfetamine and methylphenidate are available in immediate-release preparations. As these have short half-lives (meaning they act quickly and wear off rapidly), they are often taken multiple times a day – usually in the morning, lunch and afternoon. Methylphenidate is also <a href="https://www.ebs.tga.gov.au/ebs/picmi/picmirepository.nsf/pdf?OpenAgent&id=CP-2010-PI-03175-3&d=20231023172310101">available</a> in long-acting tablets (Concerta) and capsules (Ritalin LA). They are released into the body over the day. Lisdexamfetamine is a long-acting drug and is not available in a short-acting formulation. The long-acting stimulants are generally taken once in the morning. This avoids the need to take tablets during school or work hours (and the need to store a “controlled drug”, which has the potential for abuse, outside the home). <h2>What are the side effects?</h2> The most common side effects are sleep problems and decreased appetite. A <a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD012069.pub2/full">recent study</a> showed children and young people taking methylphenidate for ADHD were around 2.6 times more likely to have sleep problems and 15 times more likely to have a decreased appetite than those not taking methylphenidate. Headache and abdominal pain are also relatively common. <h2>Can someone without ADHD take a stimulant to improve productivity?</h2> Stimulants are tightly controlled because of their potential for abuse. In Australia, only paediatricians, psychiatrists or neurologists (and GPs in special circumstances) can prescribe them. This follows a long assessment process. As stimulants increase dopamine, they can cause euphoria and a heightened sense of wellbeing. They can also cause <a href="https://www.ncbi.nlm.nih.gov/books/NBK576548/#:%7E:text=The%20immediate%20psychological%20effects%20of,and%20may%20result%20in%20insomnia.">weight loss</a>. A common myth about stimulant medicines is they can improve the concentration and productivity of people without ADHD. A <a href="https://www.science.org/doi/full/10.1126/sciadv.add4165">recent study shows</a> the opposite is true. This study gave a group of 40 people online arithmetic tasks to complete across four sessions. At each of the sessions, participants were given either a placebo or a stimulant before completing the task. The results showed that while stimulants did not impact getting the correct answer, it increased the number of moves and time to solve the problems compared to a placebo. This indicates a reduction in productivity. However, the myth that stimulants improve study prevails. It’s likely that users feel different – after all, they are taking a medicine that speeds up messages between the brain and body. It may make them “feel” more alert and productive, even if they’re not.<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/215801/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/mary-bushell-919262">Mary Bushell</a>, Clinical Assistant Professor in Pharmacy, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</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/how-do-stimulants-actually-work-to-reduce-adhd-symptoms-215801">original article</a>.

Mind

How 22 minutes of exercise a day could reduce the health risks from sitting too long

<a href="https://theconversation.com/profiles/matthew-ahmadi-1241767">Matthew Ahmadi</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> and <a href="https://theconversation.com/profiles/emmanuel-stamatakis-161783">Emmanuel Stamatakis</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> People in developed countries spend an average of <a href="https://doi.org/10.1136/bjsports-2022-106568">nine to ten hours</a> a day sitting. Whether it’s spending time in front of a computer, stuck in traffic, or unwinding in front of the TV, our lives have become increasingly sedentary. This is concerning because prolonged time spent sitting is <a href="https://bjsm.bmj.com/content/54/24/1451?s=09&int_source=trendmd&int_medium=cpc&int_campaign=usage-042019">linked to a number of health issues</a> including obesity, heart disease, and certain types of cancers. These health issues can contribute to earlier death. But a <a href="https://doi.org/10.1136/bjsports-2022-106568">new study</a> suggests that for people over 50, getting just 22 minutes of exercise a day can lower the increased risk of premature death from a highly sedentary lifestyle. <h2>What the researchers did</h2> The team combined data from two studies from Norway, one from Sweden and one from the United States. The studies included about 12,000 people aged 50 or older who wore wearable devices to track how active and sedentary they were during their daily routines. Participants were followed up for at least two years (the median was 5.2 years) during the study period, which spanned 2003-2020. Analyses took several lifestyle and health factors into account, such as education, alcohol intake, smoking status, and previous history of heart disease, cancer and diabetes. All this data was linked to national death registries. <h2>A 22 minute threshold</h2> A total of 805 participants died during follow up. The researchers found people who were sedentary for more than 12 hours a day had the highest risk of death (a 38% higher risk than people who were sedentary for eight hours). However, this was only observed in those who did less than 22 minutes of moderate to vigorous physical activity daily. So for people who did more than 22 minutes of exercise, there was no longer a significantly heightened risk – that is, the risk became generally similar to those who were sedentary for eight hours. Higher daily duration of physical activity was consistently associated with lower risk of death, regardless of total sedentary time. For example, the team reported an additional ten minutes of moderate to vigorous physical activity each day could lower mortality risk by up to 15% for people who were sedentary less than 10.5 hours a day. For those considered highly sedentary (10.5 hours a day or more), an additional ten minutes lowered mortality risk by up to 35%. <h2>The study had some limitations</h2> The team couldn’t assess how changes in physical activity or sedentary time over several months or years may affect risk of death. And the study included only participants aged 50 and above, making results less applicable to younger age groups. Further, cultural and lifestyle differences between countries may have influenced how data between studies was measured and analysed. Ultimately, because this study was observational, we can’t draw conclusions on cause and effect with certainty. But the results of this research align with a growing body of evidence exploring the relationship between physical activity, sedentary time, and death. <h2>It’s positive news</h2> Research has previously suggested <a href="https://bjsm.bmj.com/content/54/24/1499">physical activity may offset</a> health risks associated with <a href="https://www.jacc.org/doi/abs/10.1016/j.jacc.2019.02.031">high sedentary time</a>. The good news is, even short bouts of exercise can have these positive effects. In this study, the 22 minutes wasn’t necessarily done all at once. It was a total of the physical activity someone did in a day, and would have included incidental exercise (activity that’s part of a daily routine, such as climbing the stairs). Several studies using wearable devices have found short bursts of high-intensity everyday activities such as stair climbing or energetic outdoor home maintenance activities such as mowing the lawn or cleaning the windows can lower <a href="https://www.nature.com/articles/s41591-022-02100-x">mortality</a>, <a href="https://academic.oup.com/eurheartj/article/43/46/4801/6771381">heart disease</a> and <a href="https://jamanetwork.com/journals/jamaoncology/fullarticle/2807734">cancer</a> risk. A recent study using wearable devices found moderate to vigorous bouts of activity <a href="https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(23)00183-4/fulltext">lasting three to five minutes</a> provide similar benefits to bouts longer than ten minutes when it comes to stroke and heart attack risk. Several other studies have found <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2596007">being active just on the weekend</a> provides similar health benefits as <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2794038">being active throughout the week</a>. Research has also shown the benefits of <a href="https://jamanetwork.com/journals/jamaneurology/fullarticle/2795819">physical activity</a> and <a href="https://jamanetwork.com/journals/jama/article-abstract/2809418">reducing sedentary time</a> extend to cognitive health. Routines such as desk jobs can foster a sedentary lifestyle that may be difficult to shift. But mixing short bursts of activity into our day can make a significant difference towards improving our health and longevity. Whether it’s a brisk walk during lunch, taking the stairs, or even a short at-home workout, this study is yet another to suggest that every minute counts.<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/216259/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/matthew-ahmadi-1241767">Matthew Ahmadi</a>, Postdoctoral Research Fellow, Faculty of Medicine and Health, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> and <a href="https://theconversation.com/profiles/emmanuel-stamatakis-161783">Emmanuel Stamatakis</a>, Professor of Physical Activity, Lifestyle, and Population Health, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</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/how-22-minutes-of-exercise-a-day-could-reduce-the-health-risks-from-sitting-too-long-216259">original article</a>.

Body

We found 3 types of food wasters, which one are you?

<a href="https://theconversation.com/profiles/trang-nguyen-1454838">Trang Nguyen</a>, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a> and <a href="https://theconversation.com/profiles/patrick-oconnor-109973">Patrick O'Connor</a>, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a> Each year, Australian households discard about <a href="https://workdrive.zohopublic.com.au/external/06152b9ff5971843391f39fc4d32a847e56fb907c167a4a645887b0a4bc43000">2.5 million tonnes of food</a>. Most (73%) of this food waste <a href="https://www.sciencedirect.com/science/article/pii/S0959652622042081">ends up in landfill</a>. This is costly and contributes to <a href="https://pubmed.ncbi.nlm.nih.gov/37118273/">escalating greenhouse gas emissions</a>, because food waste rotting in landfill produces methane. So reducing household food waste and diverting it from landfill saves money, improves food security and benefits the environment. To address the problem, we need to understand how people generate and dispose of food waste. In <a href="https://doi.org/10.1016/j.foodqual.2023.105000">our new study</a>, we found households fell into three categories – based on the amount of food wasted, how much of that waste was avoidable and how it was sorted. These insights into consumer behaviour point to where the most worthwhile improvements can be made. <figure><iframe src="https://www.youtube.com/embed/JvAFaD5f1Lo?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption></figcaption></figure> <h2>Three types of households</h2> We conducted an online survey of 939 households in metropolitan Adelaide between April and May 2021. The sample closely matched the national Australian population in terms of gender, age and income. We asked about the types of food waste produced, the amount of food waste typically discarded in a week and motivations towards reducing and sorting food waste. We identified three distinct types of households: Warriors are typically older and highly motivated to reduce and sort food waste. They generate minimal waste (9.6 litres per week), such as bones and vegetable peels, that is mostly unavoidable. This group comprised 39.6% of the sample. Strugglers mainly consist of families with children who produce the largest amount of food waste (33.1 litres per week). They produce the highest proportion of avoidable food waste, such as uneaten fruits and vegetables, bread and cereals. They are moderately motivated to reduce and sort food waste, but more than half of their food waste still ends up in landfill. This group made up 19.6% of the sample. Slackers are generally younger. They show little concern about reducing or sorting food waste. Slackers produce the smallest amount of food waste overall (9 litres a week), but the proportion of avoidable food waste (such as mixed leftovers) is significantly higher (38.9%) compared to warriors (24.5%). They are more than twice as likely to live in units, with 17.2% doing so, compared to just 7.8% of warriors. This group was 40.8% of the sample. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&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/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=361&fit=crop&dpr=1 600w, https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=361&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=361&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=454&fit=crop&dpr=1 754w, https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=454&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=454&fit=crop&dpr=3 2262w" alt="Graphic explainer showing the three types of households with their typical characteristics and food waste behaviours." /></a><figcaption>The three types of households with their typical characteristics and food waste behaviours. <a class="source" href="https://doi.org/10.1016/j.foodqual.2023.105000">Trang Nguyen using Canva.com</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc-nd/4.0/">CC BY-NC-ND</a></figcaption></figure> <h2>What can households do about their food waste?</h2> Reducing household food waste involves changing behaviours in both food management (“upstream”) and waste management (“downstream”). Upstream measures aim to prevent food waste in the first place. For example, households can avoid buying or cooking too much food. Supporting households to plan and buy just the right amount of food is a great starting point. Once food waste has been produced, downstream measures come into play. The focus shifts to how we handle and dispose of this waste. When households engage in food waste recycling they <a href="https://doi.org/10.3390/su131911099">start thinking more</a> about their behaviour including purchasing and cooking. In Australia, food waste management is mainly the responsibility of local councils. There are three ways to target household food waste management and drive behavioural change: <ul> <li> providing kerbside collection of food organics and garden organics, also known as “FOGO” </li> <li> changing social norms around food waste </li> <li> offering economic incentives and disincentives. </li> </ul> <h2>1. Providing a FOGO system</h2> Councils should provide this option at a minimum. This ensures sufficient infrastructure is available to support motivated households to sort food waste. Unfortunately <a href="https://experience.arcgis.com/experience/e6b5c78e1dac47f88e7e475ffacfc49b">fewer than half of Australian councils</a> provide a garden organics system and only a quarter of councils provide a FOGO system. You can explore <a href="https://experience.arcgis.com/experience/e6b5c78e1dac47f88e7e475ffacfc49b">the FOGO interactive map</a> to see how your area stacks up. <a href="https://www.greenindustries.sa.gov.au/resources/adelaide-metro-kerbside-waste-performance-report-2021-22">Most councils in metropolitan Adelaide</a> provide access to food waste recycling through the FOGO bin. But <a href="https://doi.org/10.1016/j.jclepro.2022.134636">our research</a> indicates more than half of household food waste still ends up in landfill. So we need additional programs to promote more sustainable behaviours. <h2>2. Changing social norms</h2> Social norms, the unspoken rules about what behaviours are deemed appropriate, can drive behavioural change. Examples of promoting social norms around food waste reduction include a <a href="https://www.stopfoodwaste.com.au/stop-food-waste-nationwide-consumer-campaign-summit-communique/">nationwide consumer campaign</a> on stopping food waste and the <a href="https://www.cityofadelaide.com.au/resident/recycling-waste/kitchen-caddies/">kitchen caddy</a> for benches to increase convenience for collecting food waste. But our research suggests some groups, like slackers, remain unmotivated without additional incentives. Economic incentives might motivate this group to engage in more sustainable behaviours. <h2>3. Economic incentives</h2> Currently, Australians pay for waste management through their council rates. This is a “pay-as-you-own” system. The cost is determined by the property’s value, regardless of the amount of waste generated. Renters indirectly contribute to this cost by paying rent. Neither owner-occupiers nor renters have any incentive to reduce waste generation when the cost is levied on property value rather than the amount of waste. An alternative approach gaining momentum in other parts of the world is the “pay-as-you-throw” approach, such as <a href="https://www.collectors2020.eu/wcs-ppw/stockholm-se/">Stockholm</a> and <a href="https://pocacito.eu/sites/default/files/WasteCharging_Taipei.pdf">Taipei</a>. This system charges households based on the weight of their waste, usually the general waste that needs to be discarded in landfill, while the collection of food waste and other recyclables remains free to encourage waste sorting. Recent <a href="https://doi.org/10.1016/j.jclepro.2023.137363">research</a> in Italy shows pay-as-you-throw schemes result in significant reductions in both the quantity of waste and costs associated with waste disposal in many Italian municipalities. The reduced costs flow on to savings for councils that could potentially reduce waste management fees passed on to homeowners and renters through council rates. Giving households incentives to reduce waste and find alternatives to disposal encourages residents to place a higher value on food that may otherwise be sent to landfill. <h2>Reducing food waste is a win-win</h2> Tackling food waste is a win-win for people and the planet. It’s worth using various approaches to encourage people to change their behaviour. Our findings can help inform the design of interventions aimed at reducing and sorting food waste in specific segments of the Australian population.<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/214482/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <figure><iframe src="https://www.youtube.com/embed/Dx7RWtfgbVw?wmode=transparent&start=11" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption>No time to waste: Halving Australia’s food waste by 2030 (Fight Food Waste Cooperative Research Centre)</figcaption></figure> <a href="https://theconversation.com/profiles/trang-nguyen-1454838">Trang Nguyen</a>, Postdoctoral Fellow, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a> and <a href="https://theconversation.com/profiles/patrick-oconnor-109973">Patrick O'Connor</a>, Associate Professor, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</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/we-found-3-types-of-food-wasters-which-one-are-you-214482">original article</a>.

Food & Wine

Do blue-light glasses really work? Can they reduce eye strain or help me sleep?

<a href="https://theconversation.com/profiles/laura-downie-1469379">Laura Downie</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Blue-light glasses are said to <a href="https://www.baxterblue.com.au/collections/blue-light-glasses">reduce eye strain</a> when using <a href="https://www.blockbluelight.com.au/collections/computer-glasses">computers</a>, improve your <a href="https://www.ocushield.com/products/anti-blue-light-glasses">sleep</a> and protect your eye health. You can buy them yourself or your optometrist can prescribe them. But <a href="https://mivision.com.au/2019/03/debate-continues-over-blue-blocking-lenses/">do they work</a>? Or could they do you harm? We <a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD013244.pub2/full">reviewed</a> the evidence. Here’s what we found. <h2>What are they?</h2> Blue-light glasses, blue light-filtering lenses or blue-blocking lenses are different terms used to describe lenses that reduce the amount of short-wavelength visible (blue) light reaching the eyes. Most of these lenses prescribed by an optometrist decrease blue light transmission by <a href="https://onlinelibrary.wiley.com/doi/10.1111/opo.12615">10-25%</a>. Standard (clear) lenses do not filter blue light. A wide variety of lens products are available. A filter can be added to prescription or non-prescription lenses. They are widely marketed and are becoming <a href="https://onlinelibrary.wiley.com/doi/10.1111/opo.12615">increasingly popular</a>. There’s often an added cost, which depends on the specific product. So, is the extra expense worth it? <h2>Blue light is all around us</h2> Outdoors, sunlight is the main source of blue light. Indoors, light sources – such as light-emitting diodes (LEDs) and the screens of digital devices – emit varying degrees of blue light. The amount of blue light emitted from artificial light sources is much lower than from the Sun. Nevertheless, artificial light sources are all around us, at home and at work, and we can spend a lot of our time inside. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/549210/original/file-20230920-16-tsb23b.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/549210/original/file-20230920-16-tsb23b.jpg?ixlib=rb-1.1.0&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/549210/original/file-20230920-16-tsb23b.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/549210/original/file-20230920-16-tsb23b.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/549210/original/file-20230920-16-tsb23b.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/549210/original/file-20230920-16-tsb23b.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/549210/original/file-20230920-16-tsb23b.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/549210/original/file-20230920-16-tsb23b.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" alt="Blue light-filtering lenses block some blue light from screens from reaching the eye" /></a><figcaption>Screens emit blue light. The lenses are designed to reduce the amount of blue light that reaches the eye. <a class="source" href="https://www.shutterstock.com/image-vector/blue-light-blocking-ray-filter-lens-2286229107">Shutterstock</a></figcaption></figure> Our research team at the University of Melbourne, along with collaborators from Monash University and City, University London, sought to see if the best available evidence supports using blue light-filtering glasses, or if they could do you any harm. So we conducted a <a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD013244.pub2/full">systematic review</a> to bring together and evaluate all the relevant studies. We included all randomised controlled trials (clinical studies designed to test the effects of interventions) that evaluated blue light-filtering lenses in adults. We identified 17 eligible trials from six countries, involving a total of 619 adults. <h2>Do they reduce eye strain?</h2> We found no benefit of using blue light-filtering lenses, over standard (clear) lenses, to reduce eye strain with computer use. This conclusion was based on consistent findings from three studies that evaluated effects on eye strain over time periods ranging from two hours to five days. <h2>Do they help you sleep?</h2> Possible effects on sleep were uncertain. Six studies evaluated whether wearing blue-light filtering lenses before bedtime could improve sleep quality, and the findings were mixed. These studies involved people with a diverse range of medical conditions, including insomnia and bipolar disorder. Healthy adults were not included in the studies. So we do not yet know whether these lenses affect sleep quality in the general population. <h2>Do they boost your eye health?</h2> We did not find any clinical evidence to support using blue-light filtering lenses to protect the macula (the region of the retina that controls high-detailed, central vision). None of the studies evaluated this. <h2>Could they do harm? How about causing headaches?</h2> We could not draw clear conclusions on whether there might be harms from wearing blue light-filtering lenses, compared with standard (non blue-light filtering) lenses. Some studies described how study participants had headaches, lowered mood and discomfort from wearing the glasses. However, people using glasses with standard lenses reported similar effects. <h2>What about other benefits or harms?</h2> There are some important general considerations when interpreting our findings. First, most of the studies were for a relatively short period of time, which limited our ability to consider longer-term effects on vision, sleep quality and eye health. Second, the review evaluated effects in adults. We don’t yet know if the effects are different for children. Finally, we could not draw conclusions about the possible effects of blue light-filtering lenses on many vision and eye health measures, including colour vision, as the studies did not evaluate these. <h2>In a nutshell</h2> Overall, based on relatively limited published clinical data, our review does not support using blue-light filtering lenses to reduce eye strain with digital device use. It is unclear whether these lenses affect vision quality or sleep, and no conclusions can be drawn about any potential effects on the health of the retina. High-quality research is needed to answer these questions, as well as whether the effectiveness and safety of these lenses varies in people of different ages and health status. If you have eye strain, or other eye or vision concerns, discuss this with your optometrist. They can perform a thorough examination of your eye health and vision, and discuss any relevant treatment options.<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/213145/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/laura-downie-1469379">Laura Downie</a>, Associate Professor in Optometry and Vision Sciences, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</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/do-blue-light-glasses-really-work-can-they-reduce-eye-strain-or-help-me-sleep-213145">original article</a>.

Body

What is cognitive functional therapy? How can it reduce low back pain and get you moving?

<a href="https://theconversation.com/profiles/peter-osullivan-48973">Peter O'Sullivan</a>, <a href="https://theconversation.com/institutions/curtin-university-873">Curtin University</a>; <a href="https://theconversation.com/profiles/jp-caneiro-1463060">JP Caneiro</a>, <a href="https://theconversation.com/institutions/curtin-university-873">Curtin University</a>; <a href="https://theconversation.com/profiles/mark-hancock-1463059">Mark Hancock</a>, <a href="https://theconversation.com/institutions/macquarie-university-1174">Macquarie University</a>, and <a href="https://theconversation.com/profiles/peter-kent-1433302">Peter Kent</a>, <a href="https://theconversation.com/institutions/curtin-university-873">Curtin University</a> If you haven’t had lower back pain, it’s likely you know someone who has. It affects <a href="https://pubmed.ncbi.nlm.nih.gov/22231424/">around 40% of adults</a> in any year, ranging from adolescents to those in later life. While most people recover, <a href="https://pubmed.ncbi.nlm.nih.gov/29112007/">around 20%</a> go on to develop chronic low back pain (lasting more than three months). There is a <a href="https://bjsm.bmj.com/content/54/12/698">common view</a> that chronic low back pain is caused by permanent tissue damage including “wear and tear”, disc degeneration, disc bulges and arthritis of the spine. This “damage” is often described as resulting from injury and loading of the spine (such as bending and lifting), ageing, poor posture and weak “core” muscles. We’re often told to “protect” our back by sitting tall, bracing the core, keeping a straight back when bending and lifting, and avoiding movement and activities that are painful. Health practitioners often <a href="https://theconversation.com/having-good-posture-doesnt-prevent-back-pain-and-bad-posture-doesnt-cause-it-183732">promote and reinforce these messages</a>. But this is <a href="https://bjsm.bmj.com/content/54/12/698">not based on evidence</a>. An emerging treatment known as <a href="https://pubmed.ncbi.nlm.nih.gov/29669082/">cognitive functional therapy</a> aims to help patients undo some of these unhelpful and restrictive practices, and learn to trust and move their body again. <h2>People are often given the wrong advice</h2> People with chronic back pain are often referred for imaging scans to detect things like disc degeneration, disc bulges and arthritis. But these findings are very common in people without low back pain and research shows they <a href="https://pubmed.ncbi.nlm.nih.gov/24276945/">don’t accurately predict</a> a person’s current or future experience of pain. Once serious causes of back pain have been ruled out (such as cancer, infection, fracture and nerve compression), there is <a href="https://pubmed.ncbi.nlm.nih.gov/27745712/">little evidence</a> scan findings help guide or improve the care for people with chronic low back pain. In fact, scanning people and telling them they have arthritis and disc degeneration can <a href="https://pubmed.ncbi.nlm.nih.gov/33748882/">frighten them</a>, resulting in them avoiding activity, worsening their pain and distress. It can also lead to potentially harmful treatments such as <a href="https://pubmed.ncbi.nlm.nih.gov/27213267/">opioid</a> pain medications, and invasive treatments such as spine <a href="https://pubmed.ncbi.nlm.nih.gov/19127161/">injections</a>, spine <a href="https://pubmed.ncbi.nlm.nih.gov/12709856/">surgery</a> and battery-powered electrical stimulation of spinal nerves. <h2>So how should low back pain be treated?</h2> A complex range of factors <a href="https://pubmed.ncbi.nlm.nih.gov/29112007/">typically contribute</a> to a person developing chronic low back pain. This includes over-protecting the back by avoiding movement and activity, the belief that pain is related to damage, and negative emotions such as pain-related fear and anxiety. Addressing these factors in an individualised way is <a href="https://pubmed.ncbi.nlm.nih.gov/29573871/">now considered</a> best practice. <a href="https://pubmed.ncbi.nlm.nih.gov/15936976/">Best practice care</a> also needs to be person-centred. People suffering from chronic low back pain want to be heard and validated. They <a href="https://pubmed.ncbi.nlm.nih.gov/35384928/">want</a> to understand why they have pain in simple language. They want care that considers their preferences and gives a safe and affordable pathway to pain relief, restoring function and getting back to their usual physical, social and work-related activities. An example of this type of care is cognitive functional therapy. <h2>What is cognitive functional therapy?</h2> <a href="https://pubmed.ncbi.nlm.nih.gov/29669082/">Cognitive functional therapy</a> is about putting the person in the drivers’ seat of their back care, while the clinician takes the time to guide them to develop the skills needed to do this. It’s led by physiotherapists and can be used once serious causes of back pain have been ruled out. The therapy helps the person understand the unique contributing factors related to their condition, and that pain is usually not an accurate sign of damage. It guides patients to relearn how to move and build confidence in their back, without over-protecting it. It also addresses other factors such as sleep, relaxation, work restrictions and engaging in physical activity based on the <a href="https://www.restorebackpain.com/patient-journey">person’s preferences</a>. Cognitive functional therapy usually involves longer physiotherapy sessions than usual (60 minutes initially and 30-45 minute follow-ups) with up to seven to eight sessions over three months and booster sessions when required. <h2>What’s the evidence for this type of therapy?</h2> Our recent clinical trial of cognitive functional therapy, published in <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(23)00441-5/fulltext">The Lancet</a>, included 492 people with chronic low back pain. The participants had pain for an average of four years and had tried many other treatments. We first trained 18 physiotherapists to competently deliver cognitive functional therapy across Perth and Sydney over six months. We compared the therapy to the patient’s “usual care”. We found large and sustained improvements in function and reductions in pain intensity levels for people who underwent the therapy, compared with those receiving usual care. The effects remained at 12 months, which is unusual in low back pain trials. The effects of most recommended interventions such as exercise or psychological therapies are <a href="https://pubmed.ncbi.nlm.nih.gov/34580864/">modest in size</a> and tend to be of <a href="https://pubmed.ncbi.nlm.nih.gov/32794606/">short duration</a>. People who underwent cognitive functional therapy were also more confident, less fearful and had a more positive mindset about their back pain at 12 months. They also liked it, with 80% of participants satisfied or highly satisfied with the treatment, compared with 19% in the usual care group. The treatment was as safe as usual care and was also cost-effective. It saved more than A$5,000 per person over a year, largely due to increased participation at work. <h2>What does this mean for you?</h2> This trial shows there are safe, relatively cheap and effective treatments options for people living with chronic pain, even if you’ve tried other treatments without success. <a href="https://www.restorebackpain.com/cft-clinicians">Access to clinicians</a> trained in cognitive functional therapy is currently limited but will expand as training is scaled up. The costs depend on how many sessions you have. Our studies show some people improve a lot within two to three sessions, but most people had seven to eight sessions, which would cost around A$1,000 (aside from any Medicare or private health insurance rebates). <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/207009/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/peter-osullivan-48973">Peter O'Sullivan</a>, Professor of Musculoskeletal Physiotherapy, <a href="https://theconversation.com/institutions/curtin-university-873">Curtin University</a>; <a href="https://theconversation.com/profiles/jp-caneiro-1463060">JP Caneiro</a>, Research Fellow in physiotherapy, <a href="https://theconversation.com/institutions/curtin-university-873">Curtin University</a>; <a href="https://theconversation.com/profiles/mark-hancock-1463059">Mark Hancock</a>, Professor of Physiotherapy, <a href="https://theconversation.com/institutions/macquarie-university-1174">Macquarie University</a>, and <a href="https://theconversation.com/profiles/peter-kent-1433302">Peter Kent</a>, Adjunct Associate Professor of Physiotherapy, <a href="https://theconversation.com/institutions/curtin-university-873">Curtin 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/what-is-cognitive-functional-therapy-how-can-it-reduce-low-back-pain-and-get-you-moving-207009">original article</a>.

Body

More than a game: Crosswords and puzzles may reduce dementia risk

Playing games, doing crosswords, writing letters or learning something new are all associated with reduced dementia risk in older adults, according to a large, long-term study. A team of Melbourne and US-based researchers study tracked 10,318 older Australians over a period of ten years (2010 to 2020), collecting detailed information on the types of leisure activities they engaged in, along with regular health checks and cognitive assessments. The study is <a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2807256" target="_blank" rel="noreferrer noopener">published</a> in JAMA Network Open. Paper co-author Dr Joanne Ryan from Monash University says “the findings show that engaging in mentally stimulating activities can help preserve cognitive function and may help delay the onset of dementia.” “We know the importance of physical activity. We need to think about helping to keep our mind stimulated as well.” <iframe title="Why do Women Live Longer than Men? And What About Gender Diverse People?" src="https://omny.fm/shows/huh-science-explained/why-do-women-live-longer-than-men-and-what-about-g/embed?in_playlist=podcast&style=Cover" width="100%" height="180" frameborder="0"></iframe> Adult literacy activities such as writing, using a computer or taking education classes were associated with an 11% lower risk of dementia, the study found. Active mental health activities such as playing games or doing puzzles were associated with a 9% lower risk. Creative activities like craft or woodwork and passive mental activities (reading books, watching television or listening to the radio) also reduced risks but to a lesser extent. Meanwhile, social activities were not associated with dementia risk. Ryan says this was a “little bit unexpected”. But she says it’s possible one of the reasons is those who volunteered to participate in the study were broadly already socially engaged. The median age of those participating in the study was 73.8 years. Around 2% of the cohort participating in the study developed dementia, Ryan says. Dementia risk varies depending on age and health status of individuals, she says. For instance, “we know that the risk of dementia actually increases exponentially as you get then over 80 years and over 90 years,” she says. Image credits: Getty Images <div id="contributors"> <a href="https://cosmosmagazine.com/health/body-and-mind/more-than-a-game-crosswords-and-puzzles-may-reduce-dementia-risk/">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>

Mind

15 great kitchen hacks to extend the life of food and save on waste

If you’re sick of throwing food in the bin (and wasting money), try these simple tips to reduce your wastage in the kitchen. 1. Use food scraps to grow vegetables Save the odds and ends from veggies such as potatoes, sweet potatoes, leeks, spring onions, celery, bok choy, garlic and even onions. These can all be replanted in some soil and will grow back. Just don’t forget to water them. 2. Reheat leftover slices of pizza in a frying pan If you aren’t a fan of floppy microwaved pizza, just pop your pizza into a hot fry pan instead. Your crusts will stay crispy and it will heat through much faster than it would in the oven. 3. Bring stale potato chips back to life in the microwave If you left the bag open overnight, fear not. Pop your stale chips in the microwave on high for 10 seconds or until crisp. 4. Use leftover herbs to make herb butter If your herbs are on the turn, just chop them up and mix with some melted butter. Pop it into some ice cube trays and freeze. Then you can enjoy the perfect portion of herb butter to use on your steak or to make homemade garlic bread. 5. Keep bananas fresher by wrapping the tips If you want your bananas to last longer in the fruit bowl, just wrap their tips with some cling film. They should keep for around three to five days longer. 6. Keep greens fresher in foil Celery, broccoli, and lettuce all last much longer in the fridge if you wrap them in foil first. 7. Keep pineapples sweet by storing upside down The sugars in this fruit can all end up on the bottom after the time spent in transit. So keep your pineapple upside down when you get home and the sweetness will be redistributed evenly. 8. Use a glass to peel a mango You can use a glass to slide the skin off your mango. This will avoid wasting any fruit that you’d normally toss after peeling with a knife. 9. Make a two-ingredient Nutella milkshake When you need a sweet treat but you’re nearly out of Nutella, just add warm milk to the jar and shake well. 10. Avoid sprouting potatoes by storing them with apples The ethylene gas in the apples helps to stop your potatoes from sprouting. 11. Keep leftover avocado fresh by storing it with a sliced onion There is sulfur in the onion and this keeps the avocado from going brown. 12. Keep cake fresh by covering with sliced bread Cover the exposed cake with some bread held in place with toothpicks and it will stay soft. 13. Extend the life of your eggs with vegetable oil By rubbing the eggshells with vegetable oil it will keep them fresher in the fridge for three to four weeks. 14. Keep lettuce fresh by storing in a brown paper bag No more sad and limp leaves! Keep your lettuce wrapped in a brown paper bag in the fridge. Plus, keeping the outer layers in place even if they have gone brown will keep the inside fresher for longer. 15. Reuse coffee grounds in the garden Plants such as roses, hydrangeas, blueberries, raspberries, strawberries and tomatoes will all appreciate a liberal sprinkling of your used coffee grounds. Related links: <a href="http://www.oversixty.co.nz/lifestyle/home-garden/2015/12/stains-never-to-clean-with-water/">4 stains you shouldn’t use water to clean</a> <a href="http://www.oversixty.co.nz/lifestyle/home-garden/2015/12/household-tricks-from-the-1900s-2/">More great vintage household tricks from the 1900s</a> <a href="http://www.oversixty.co.nz/lifestyle/home-garden/2015/12/alternatives-to-wrapping-paper/">8 DIY alternatives to wrapping paper</a>

Home Hints & Tips

How ‘ugly’ fruit and vegetables could tackle food waste and solve supermarket supply shortages

The world is facing a significant food waste problem, with <a href="https://www.fao.org/3/i4068e/i4068e.pdf">up to half of all fruit and vegetables</a> lost somewhere along the agricultural food chain. Globally, around <a href="https://www.fao.org/3/ca6030en/ca6030en.pdf">14% of food produced</a> is lost after harvesting but before it reaches shops and supermarkets. Alongside food prices (66%), food waste is a concern for 60% of people that participated in a <a href="https://www.food.gov.uk/research/food-and-you-2/food-and-you-2-wave-5">recent survey</a> published by the UK Food Standards Agency. <a href="https://publications.parliament.uk/pa/cm201617/cmselect/cmenvfru/429/429.pdf">Other research</a> suggests that as much as 25% of apples, 20% of onions and 13% of potatoes grown in the UK are destroyed because they don’t look right. This means that producers’ efforts to meet stringent specifications from buyers can lead to <a href="https://publications.parliament.uk/pa/cm201617/cmselect/cmenvfru/429/429.pdf">perfectly edible produce being discarded</a> before it even leaves the farm – simply because of how it looks. Aside from the ongoing environmental implications of this food waste, UK shoppers currently face <a href="https://www.theguardian.com/environment/2023/mar/04/food-tsar-blames-shortages-on-uks-weird-supermarket-culture">produce rationing in some supermarkets</a> due to <a href="https://www.cnbc.com/2023/02/28/british-supermarkets-are-rationing-fruit-and-vegetables-amid-shortages.html">shortages of items like tomatoes, cucumbers and raspberries</a>. Any solutions that increase locally grown produce on shop shelves could improve the availability of fresh food, particularly in urban areas. When imperfect fruit and vegetables don’t make it to supermarket shelves, it can be due to <a href="https://cases.open.ubc.ca/insistence-on-cosmetically-perfect-fruits-vegetables/">cosmetic standards</a>. Supermarkets and consumers often prefer produce of a fairly standard size that’s free of blemishes, scars and other imperfections. This means fruit and vegetables that are misshapen, discoloured, or even too small or too large, are rejected before they make it to supermarket shelves. In recent years there has been a growing trend of selling such “ugly” fruit and vegetables, both by <a href="https://my.morrisons.com/wonky-fruit-veg/">major</a> <a href="https://www.waitrose.com/ecom/content/sustainability/food-waste">supermarket</a> <a href="https://www.tescoplc.com/news/2021/wonky-veg-5th-anniversary/">chains</a>, as well as <a href="https://wonkyvegboxes.co.uk/">speciality</a> <a href="https://www.misfitsmarket.com/?exp=plans_rollback">retailers</a> that sell <a href="https://www.oddbox.co.uk/">boxes</a> of <a href="https://etepetete-bio.de/">wonky produce</a>. And research has shown that 87% of people say they would <a href="https://www.thegrocer.co.uk/fruit-and-veg/nearly-90-of-consumers-would-eat-wonky-fruit-and-veg-according-to-new-survey/670155.article">eat wonky fruit and vegetables if they were available</a>. But other research indicates consumers can still be picky and difficult to predict. One study <a href="https://www.sciencedirect.com/science/article/pii/S0950329316302002?via%3Dihub">showed</a> consumers are likely to throw away an apple with a spot, but would eat a bent cucumber. <h2>Getting ugly produce into baskets</h2> So how can producers and retailers boost the amount of non-standard fruit and veg that not only reaches our shelves, but also our plates? <a href="https://www.sciencedirect.com/science/article/pii/S0377221723000668">Our recent research</a> suggests a separate channel for selling ugly produce would increase profits for growers, lower prices for consumers and boost overall demand for produce. For growers, a dedicated channel – either independent or set up by a supermarket – to supply wonky fruit and veg creates a new line of business. For retailers, this provides an opportunity for further revenue over and above current sales of standard produce to shops. When selling both types of product to a single retailer, the ugly items might be undervalued compared with the standard-looking products. Our research also shows that selling the ugly produce through a dedicated channel is likely to increase total demand for fruit and vegetables, while also decreasing on-farm loss. Having two parallel channels for selling produce (the main one and the dedicated “ugly” channel) would increase competition. This benefits shoppers by lowering prices for regular and ugly produce, versus selling both types of products alongside each other in one shop. On the other hand, the growing market for ugly fruit and vegetables could be an economic threat to traditional retailers. It encourages new entrants into the market and could also limit the availability of “regular” produce because growers could become less stringent about ensuring produce meets traditional cosmetic standards. But there is a way for traditional retailers to add ugly produce into their product offerings alongside other produce without affecting their profits. By building on existing consumer awareness of the environmental benefits of ugly food, they could also compete in this growing segment. This would benefit their bottom lines and help consumer acceptance of misshapen fruit and vegetables, possibly leading to less food waste and shortages like those UK shoppers are experiencing right now. Boosting demand for imperfect fruit and vegetables across the supply chain will require all participants to get involved – from grower to seller. Here are some steps the various parties could take: <h2>1. Educating consumers</h2> Education about the environmental and economic impact of food waste could happen through marketing campaigns, in-store displays and even social media. <h2>2. Reducing cosmetic standards</h2> Supermarkets and other major food retailers could revise their cosmetic standards to accept a wider range of produce, including imperfect fruit and vegetables. This would help reduce food waste by making sure more produce is able to be sold. <h2>3. Direct sales</h2> Farmers and growers could sell non-standard produce directly to consumers through farmers’ markets or subscription services. This allows consumers to purchase fresh, locally grown produce that might not meet cosmetic standards for supermarkets but that is just as nutritionally beneficial. <h2>4. Food donations</h2> Supermarkets and growers could donate produce rejected for how it looks to food banks, shelters and other organisations that serve those in need. This would help reduce food waste while also providing healthy food to those who might not otherwise have access to it. <h2>5. Value-added products</h2> Produce that doesn’t meet cosmetic standards could also be used to create other products such as soups, sauces and juices. In addition to reducing food waste, this would create new revenue streams for growers and retailers. <h2>6. Food composting</h2> Anything that cannot be sold or otherwise used should be composted. This would help reduce food waste while also creating nutrient-rich soil for future crops. By implementing these solutions, the supply chain can reduce the amount of ugly or imperfect fruit and vegetables that are wasted, while also providing consumers with healthy, affordable produce, even in times of supply chain shortages. This article originally appeared on <a href="https://theconversation.com/how-ugly-fruit-and-vegetables-could-tackle-food-waste-and-solve-supermarket-supply-shortages-201216" target="_blank" rel="noopener">The Conversation</a>. Images: Getty

Food & Wine

10 things that are always a waste to pack

All travellers know the hardships of packing the necessities for the trip ahead. And everyone knows how many things you haven’t actually used by the time you get home again – what a waste of precious space in your luggage. Here is a list of 10 things to not bother packing in your suitcase. 1. Shampoo and conditioner You can purchase these items at the places you travel. If the locals have easy access to hair products then so will you. Hotels should provide little travel-sized minis which will last a few days. Travelling with liquids can also lead to delays at security check points. 2. Shoes Don’t pack more than two pairs of shoes – they take up unnecessary weight and space. Ensure you have a comfortable pair of walking shoes and some shoes that are nice enough to go out in at restaurants and other events. 3. Jewellery Don’t bring your favourite expensive jewellery, you are only human and can accidentally leave items behind in hotels or apartments. You could also increase your risk of becoming a target for pickpockets. Try swapping out your diamond earrings for some cheaper substitute studs while you’re away. 4. Laptop Don’t bring your laptop. Unless you’re travelling for work, you probably don’t need to bring a computer on your holiday. You could also become a target for thieves while travelling if they notice you have an expensive technological device with you. 5. Swimming costume Don’t bring more than two swimming costumes. They are easy to wash and having two on hand always ensures you have a dry one to wear for the next day. Just put the swimmers in the sink filled with cool water and add some mild detergent before rinsing and wringing out to dry. 6. Hair dryer Hair dryers are heavy and bulky, so they aren’t the easiest thing to try and squeeze into your suitcase. Hairdryers are usually provided by hotels and although yours may be nicer, they both do the same job in the end. 7. Out of season clothing Avoid packing out of season clothing – if you’re going on a summer holiday in Europe, you probably don’t need that heavy winter coat. The excuse for packing these unnecessary items is always “just in case,” but if the situation does arise where there is an uncharacteristic change in weather, you can always buy what you need to face the day. 8. Books Turn to paperback books or electronic tablets instead of hardcover novels. The electronic tablets are most helpful as they can contain a whole library of book options without adding the weight of a library in your suitcase. Paperback books are good when you don’t have an electronic tablet, but maybe avoid packing seven books! 9. Traveller’s checks Traveller’s checks aren’t used anymore. Although they were once the safeguard of money while on holidays, the traveller’s checks have gone out of style. It’s unlikely you will come across a place that will accept the checks, as these have been replaced by the use of ATMs for cash and the ability to use your debit and credit cards that don’t charge an international transaction fee. 10. Double-ups Finally, don’t bring anything your travel partner is also packing. For instance, don’t pack more than one thing that can be shared. You don’t need two tubes of toothpaste, for instance! Images: Getty

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