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The unique travel hack that is guaranteed to help beat jet lag

<p dir="ltr">Experts have revealed how to beat jet lag on your next overseas holiday, and it all comes down to your modes of transport. </p> <p dir="ltr">Sleep researchers said it's good news for cruise lovers, as exposure to sea air and bright natural light improves sleep to cure the annoying condition quickly.</p> <p dir="ltr">Some experts say to avoid travelling by plane all together, and always opt for cruising holidays instead. </p> <p dir="ltr">However, if you have to travel to your cruise by plane, being on board is a great way to tackle the dreadful feeling, compared with holidaying on land, Panache Cruises said.</p> <p dir="ltr">Dr Lindsay Browning, expert at Trouble Sleeping said exposing yourself to bright lights at the right time after a long-haul flight is one of the most powerful things we can do to boost and help shift circadian rhythm, and being on a ship is the perfect place for that.</p> <p dir="ltr">"As a general rule, you want to get lots of bright light exposure during the daytime and avoid light at night," Browning said.</p> <p dir="ltr">"When travelling on a cruise ship, you will naturally get a lot of bright light exposure during the day, helping your circadian rhythm.”</p> <p dir="ltr">"Further, when travelling by ship you will have a cabin with a proper bed and curtain, enabling you to sleep at night when you want to."</p> <p dir="ltr">The company claimed research showed how prolonged exposure to sea air can improve blood oxygen levels, boost vitamin D, and improve breathing leading to higher-quality sleep, helping to rid travellers of pesky jet lag so they can enjoy their holidays. </p> <p dir="ltr"><em>Image credits: Getty Images</em></p>

Travel Tips

Running or yoga can help beat depression, research shows – even if exercise is the last thing you feel like

<p><em><a href="https://theconversation.com/profiles/michael-noetel-147460">Michael Noetel</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a></em></p> <p>At least <a href="https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2021.665019/full">one in ten people</a> have depression at some point in their lives, with some estimates <a href="https://www.sciencedirect.com/science/article/pii/S0749379720301793">closer to one in four</a>. It’s one of the worst things for someone’s wellbeing – worse than <a href="https://www.happinessresearchinstitute.com/_files/ugd/928487_4a99b6e23f014f85b38495b7ab1ac24b.pdf">debt, divorce or diabetes</a>.</p> <p><a href="https://theconversation.com/why-are-so-many-australians-taking-antidepressants-221857">One in seven</a> Australians take antidepressants. Psychologists are in <a href="https://theconversation.com/we-cant-solve-australias-mental-health-emergency-if-we-dont-train-enough-psychologists-here-are-5-fixes-190135">high demand</a>. Still, only <a href="http://dx.doi.org/10.1371/journal.pmed.1003901">half</a> of people with depression in high-income countries get treatment.</p> <p>Our <a href="https://www.bmj.com/content/384/bmj-2023-075847">new research</a> shows that exercise should be considered alongside therapy and antidepressants. It can be just as impactful in treating depression as therapy, but it matters what type of exercise you do and how you do it.</p> <h2>Walk, run, lift, or dance away depression</h2> <p>We found 218 randomised trials on exercise for depression, with 14,170 participants. We analysed them using a method called a network meta-analysis. This allowed us to see how different types of exercise compared, instead of lumping all types together.</p> <p>We found walking, running, strength training, yoga and mixed aerobic exercise were about as effective as <a href="https://theconversation.com/explainer-what-is-cognitive-behaviour-therapy-37351">cognitive behaviour therapy</a> – one of the <a href="https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2018.00004/full">gold-standard treatments</a> for depression. The effects of dancing were also powerful. However, this came from analysing just five studies, mostly involving young women. Other exercise types had more evidence to back them.</p> <p>Walking, running, strength training, yoga and mixed aerobic exercise seemed more effective than antidepressant medication alone, and were about as effective as exercise alongside antidepressants.</p> <p>But of these exercises, people were most likely to stick with strength training and yoga.</p> <p><iframe id="cZaWb" class="tc-infographic-datawrapper" style="border: none;" src="https://datawrapper.dwcdn.net/cZaWb/2/" width="100%" height="400px" frameborder="0"></iframe></p> <p>Antidepressants certainly help <a href="https://www.thelancet.com/article/S0140-6736(17)32802-7/fulltext">some people</a>. And of course, anyone getting treatment for depression should talk to their doctor <a href="https://australia.cochrane.org/news/new-cochrane-review-explores-latest-evidence-approaches-stopping-long-term-antidepressants">before changing</a> what they are doing.</p> <p>Still, our evidence shows that if you have depression, you should get a psychologist <em>and</em> an exercise plan, whether or not you’re taking antidepressants.</p> <h2>Join a program and go hard (with support)</h2> <p>Before we analysed the data, we thought people with depression might need to “ease into it” with generic advice, <a href="https://www.who.int/initiatives/behealthy/physical-activity">such as</a> “some physical activity is better than doing none.”</p> <p>But we found it was far better to have a clear program that aimed to push you, at least a little. Programs with clear structure worked better, compared with those that gave people lots of freedom. Exercising by yourself might also make it hard to set the bar at the right level, given low self-esteem is a symptom of depression.</p> <p>We also found it didn’t matter how much people exercised, in terms of sessions or minutes a week. It also didn’t really matter how long the exercise program lasted. What mattered was the intensity of the exercise: the higher the intensity, the better the results.</p> <h2>Yes, it’s hard to keep motivated</h2> <p>We should exercise caution in interpreting the findings. Unlike drug trials, participants in exercise trials know which “treatment” they’ve been randomised to receive, so this may skew the results.</p> <p>Many people with depression have physical, psychological or social barriers to participating in formal exercise programs. And getting support to exercise isn’t free.</p> <p>We also still don’t know the best way to stay motivated to exercise, which can be even harder if you have depression.</p> <p>Our study tried to find out whether things like setting exercise goals helped, but we couldn’t get a clear result.</p> <p>Other reviews found it’s important to have a <a href="https://pubmed.ncbi.nlm.nih.gov/31923898/">clear action plan</a> (for example, putting exercise in your calendar) and to <a href="https://pubmed.ncbi.nlm.nih.gov/19916637/">track your progress</a> (for example, using an app or smartwatch). But predicting which of these interventions work is notoriously difficult.</p> <p>A <a href="https://www.nature.com/articles/s41586-021-04128-4">2021 mega-study</a> of more than 60,000 gym-goers <a href="https://www.nature.com/articles/s41586-021-04128-4/figures/1">found</a> experts struggled to predict which strategies might get people into the gym more often. Even making workouts fun didn’t seem to motivate people. However, listening to audiobooks while exercising helped a lot, which no experts predicted.</p> <p>Still, we can be confident that people benefit from personalised support and accountability. The support helps overcome the hurdles they’re sure to hit. The accountability keeps people going even when their brains are telling them to avoid it.</p> <p>So, when starting out, it seems wise to avoid going it alone. Instead:</p> <ul> <li> <p>join a fitness group or yoga studio</p> </li> <li> <p>get a trainer or an exercise physiologist</p> </li> <li> <p>ask a friend or family member to go for a walk with you.</p> </li> </ul> <p>Taking a few steps towards getting that support makes it more likely you’ll keep exercising.</p> <h2>Let’s make this official</h2> <p>Some countries see exercise as a backup plan for treating depression. For example, the American Psychological Association only <a href="https://www.apa.org/depression-guideline/">conditionally recommends</a> exercise as a “complementary and alternative treatment” when “psychotherapy or pharmacotherapy is either ineffective or unacceptable”.</p> <p>Based on our research, this recommendation is withholding a potent treatment from many people who need it.</p> <p>In contrast, The Royal Australian and New Zealand College of Psychiatrists <a href="https://www.ranzcp.org/getmedia/a4678cf4-91f5-4746-99d4-03dc7379ae51/mood-disorders-clinical-practice-guideline-2020.pdf">recommends</a> vigorous aerobic activity at least two to three times a week for all people with depression.</p> <p>Given how common depression is, and the number failing to receive care, other countries should follow suit and recommend exercise alongside front-line treatments for depression.</p> <p><em>I would like to acknowledge my colleagues Taren Sanders, Chris Lonsdale and the rest of the coauthors of the paper on which this article is based.</em></p> <p><em>If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.</em><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/223441/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/michael-noetel-147460">Michael Noetel</a>, Senior Lecturer in Psychology, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a></em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/running-or-yoga-can-help-beat-depression-research-shows-even-if-exercise-is-the-last-thing-you-feel-like-223441">original article</a>.</em></p>

Body

Young boy beats rare brain cancer in world first

<p>A 13-year-old boy from Belgium has become the first person in the world to be cured from a deadly brain cancer. </p> <p>Lucas Jemeljanova was only six-years-old when he was diagnosed with diffuse intrinsic pontine glioma (DIPG), a rare and aggressive brain cancer which kills 98 per cent of sufferers within five years. </p> <p>He was randomly assigned to receive everolimus, a type of chemotherapy drug during a clinical trial. The drug is commonly used to treat kidney, pancreas, breast and brain cancer, but up to this point has not been successfully used to treat DIPG. </p> <p>Seven years later, Lucas has responded well to the treatment and has no trace of cancer, and has officially been in remission for five years.</p> <p>His doctor, Jacques Grill said that Lucas "beat the odds" and his case "offers real hope". </p> <p>Lucas was one of the first few people enrolled in the BIOMEDE trial in France, which was testing potential new drugs for DIPG. </p> <p>The drug works by preventing the cancer cells from reproducing and decreasing blood supply to the cancer cells, and it is an FDA approved prescription drug for cancer.</p> <p>Doctors were initially hesitant to stop the treatment until a year ago and a half ago. </p> <p>"I didn’t know when to stop, or how, because there was no reference in the world," Dr Grill told the <em>AFP</em>. </p> <p>"Over a series of MRI scans, I watched as the tumour completely disappeared," he added. </p> <p>Seven other children who were also in the trial have been considered "long responders", as they haven't had any relapses for three years after their diagnosis, but only Lucas was cured. </p> <p>The reason behind his complete recovery is still unknown, but it could be because of "biological particularities" in his tumour. </p> <p>"Lucas' tumour had an extremely rare mutation which we believe made its cells far more sensitive to the drug," Dr Grill added. </p> <p>DIPG is typically found in children between ages five and nine. </p> <p>The cause of the tumour is unknown but some of the first symptoms include problems with eye movement and balance, facial weakness, difficulty walking and strange limb movements.</p> <p>Researchers are currently trying to reproduce the difference seen in Lucas' cells. </p> <p>"Lucas is believed to have had a particular form of the disease," Dr Grill said. </p> <p>"We must understand what and why to succeed in medically reproducing in other patients what happened naturally with him." </p> <p>However Dr Grill said that this process won't be quick. </p> <p>"On average, it takes 10-15 years from the first lead to become a drug – it's a long and drawn-out process."</p> <p><em>Images: Facebook</em></p> <p> </p>

Caring

How listening to music could help you beat insomnia

<p><em><a href="https://theconversation.com/profiles/victoria-williamson-277929">Victoria Williamson</a>, <a href="https://theconversation.com/institutions/university-of-sheffield-1147">University of Sheffield</a></em></p> <p>In our hectic world, a good night’s sleep is worth its weight in gold when it comes to improving <a href="http://www.apa.org/topics/sleep/why.aspx">physical and mental well-being</a>. Much more than a basic method of energy conservation, sleep is a state during which muscle and bone are generated and repaired, and memories and learning systems are updated. Sleep also allows the body and brain to clear out the toxic byproducts of the day’s waking activity that might otherwise build up and cause harm. <a href="http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/why-do-we-sleep">In short, good sleep is a cornerstone of human health</a>.</p> <p>Sadly, not all of us are blessed with the bounty of a good night’s slumber after a long and often tiring day. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1978319/">Around 30% of adults</a> experience chronic insomnia at some point in their life – where sleep is disrupted for more than a month. Estimates are even higher in older populations and those who experience regular stress.</p> <p><a href="http://www.webmd.com/sleep-disorders/features/10-results-sleep-loss#1">Insomnia can be devastating</a>, and has been linked to cognitive deficiencies – such as memory lapses, psychological problems including mood and anxiety disorders, and long-term health concerns including obesity and dementia. The most severe cases of chronic insomnia can even increase <a href="http://www.medicalnewstoday.com/articles/290065.php">the risk of mortality</a>.</p> <figure><iframe src="https://www.youtube.com/embed/TTDDK6goHVg?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p>The cost of insomnia goes well beyond just health. According to the National Sleep Foundation, insomniacs are two to four times more likely to have an accident – with over <a href="https://www.cdc.gov/features/dsdrowsydriving/">72,000 traffic accidents a year</a> in the US alone linked to sleep deprivation. Insomnia also costs US companies an <a href="http://www.nbcnews.com/id/12152327/ns/health-sleep/t/chronic-sleep-problems-costing-us-billions/">estimated $150 billion</a> in absenteeism and reduced productivity, every year.</p> <p>Given our need for regular and deep sleep, it is no surprise then that people with insomnia often reach for the medicine cabinet. Pharmacies in the UK regularly dispense more than <a href="https://www.theguardian.com/society/2012/may/11/nhs-spending-sleeping-pills-50m">15.3m prescriptions for sleep aids</a>. But this is not the safest route to a good night’s slumber, as the use of over the counter and prescription sleep aids can lead to harmful side effects, dependency and withdrawal.</p> <h2>Music for sleep?</h2> <p>Research has shown that listening to “self-selected” music – music of your choice – can actually shorten stage two sleep cycles. This means people reach restful <a href="https://theconversation.com/can-listening-to-music-help-you-fall-asleep-49864">REM sleep – the restorative part of our sleep – more quickly</a>.</p> <p>In the study, students who listened to 45 minutes of <a href="http://lib.semmelweis.hu/sepub/pdf/2008/a18426457">music before bedtime</a> for three weeks saw a cumulative positive effect on multiple measures of sleep efficiency with similar effects reported in older citizens in Singapore. Following all this evidence, the NHS now recommends “<a href="http://www.nhs.uk/Conditions/Insomnia/Pages/Prevention.aspx">listening to soft music</a>” before bedtime as a method to prevent insomnia.</p> <p>With all this in mind, <a href="http://musicwellbeing.group.shef.ac.uk/">our research unit</a>, along with colleagues from the Sleep and Cognition Laboratory at the University of Lincoln and Goldsmiths, University of London, has embarked on a new music sleep project, to find out what people listen to when they are nodding off – and why people believe music helps their sleep.</p> <p><a href="https://dl.dropboxusercontent.com/u/16722236/Final%20sleep%20infographic.pdf">The first phase of our music sleep survey </a> has been completed by 651 people, who have told us a great deal about the music that helps them to sleep. We discovered the top rated composer of sleep music in our sample is Johann Sebastian Bach. He was followed by Ed Sheeran, Wolfgang Amadeus Mozart, Brian Eno, and Coldplay.</p> <p>Aside from those few top rated artists, there was an enormous variety of individual choices – with 14 different genres and 545 different artists named. And it is this data which will give us the basis to examine the features of effective sleep music. Using computer programs we will be able to pin down the consistent musical features that support sleep among these many diverse musical sounds.</p> <h2>Face the music</h2> <p>We also found out a lot about the reasons why people are turning to music in the first place. And they are varied. In our <a href="https://dl.dropboxusercontent.com/u/16722236/Final%20sleep%20infographic.pdf">research</a>, people highlighted the importance of music for blocking disruptive external (such as traffic) and internal (like tinnitus) sounds, for filling uncomfortable silences, and providing a sense of companionship and security.</p> <p>This suggests that a one size fits all approach to music for sleep is unlikely to suit all insomniacs, because people are tuning into so many different types of music for so many different reasons.</p> <p><a href="https://www.youtube.com/watch?v=TTDDK6goHVg&feature=youtu.be">The next step for our research</a> will be to expand <a href="http://musicpsychology.co.uk/sleep/">our survey</a> to cover as many populations and cultures as possible. We will then test the music that people report to be consistently effective at different stages of sleep using advanced sleep recording techniques.</p> <p>Our aim is to develop personalised music selection technology, combined with advice on music sleep strategies, as a complete package for people who need to restore their sleep to normal for the sake of their health, quality of life and well-being.</p> <p>Until then, the best advice we can offer when choosing music to put you to sleep is to trust your own musical choices over generic “sleep” playlists. You know best what you are looking for in a bedtime track – based on what you like and what you need from the music at the time. And in the near future we will be armed with the necessary evidence that will allow us to move from this “instinctive approach” to a more informed and optimised application of music as an effective aid in the battle against insomnia.<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/61622/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/victoria-williamson-277929">Victoria Williamson</a>, Lecturer in Music , <a href="https://theconversation.com/institutions/university-of-sheffield-1147">University of Sheffield</a></em></p> <p><em>Image </em><em>credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-listening-to-music-could-help-you-beat-insomnia-61622">original article</a>.</em></p>

Music

How to beat the retirement blues

<p>When people plan their retirement they don’t usually expect Post retiring depression (PRD). This kind of depression usually stems from dashed expectations, financial trouble or feeling lost and lonely. That’s why we’ve got four top tips to avoid PRD and enjoy your free time.</p> <p><strong>1. Plan it out</strong></p> <p>Know what you want to do, not what you think you should be doing. Don’t hold back in indulging yourself, travelling the world, volunteering abroad – the temporary discomfort of not knowing is better than realising when it’s too late that you never completed your bucket list.</p> <p><strong>2. Routine</strong></p> <p>A sudden lack of structure can become exhausting or at least unsettling. Schedule activities such as exercise, housework, errands, and social time. Then let the day flow from there.</p> <p><strong>3. Keep active</strong></p> <p>There is a lot of research to show that the people who cope best with retirement are those who stay active and involved. This might include:</p> <ul> <li>Developing an old hobby or starting a new one. </li> <li>Staying physically active, through walking, swimming, gym or sport. Make sure your exercise routine is appropriate for your physical capacities and limitations. </li> <li>Volunteering with a charity or church group. </li> <li>Working part-time. </li> <li>Studying a course.</li> </ul> <p><strong>4. Stay in touch</strong></p> <p>Loneliness and isolation can be easily avoided, so don’t fall into the trap of feeling alone. Make the effort to stay in contact with family and friends. Offer to babysit your grandchildren. Check out local community centres for upcoming activities you might enjoy. Even if you're not sure try something new, you might surprise yourself!</p> <p><em>Images: Getty</em></p>

Retirement Life

"The beat goes on": Neil Diamond opens up about life with Parkinson’s

<p>Neil Diamond has opened up about his experience living with Parkinson’s, and how it has taken a long and uphill battle to come to terms with his 2018 diagnosis. </p> <p>In a candid interview with Anthony Mason for <em>CBS Sunday Morning</em>, the 82-year-old singer - best known for his hit song ‘Sweet Caroline’ - detailed how he moved from denial to acceptance, and the impact it has had on his life and his career ever since.</p> <p>“When the doctor told me what it was, I was just not ready to accept it,” he said. “I said, ‘oh, okay, I’ll see you whenever you want to see me, but I have work to do, so I’ll see you later’.”</p> <p>For “the first year or two”, Diamond admits he refused to accept his condition, but as acceptance finally came to him, so did a sort of calm and peace of mind</p> <p>“I think this has just been in the last few weeks,” he explained to Mason, “but somehow, a calm has moved in and the hurricane of my life, and things have gotten very quiet.</p> <p>“And I like it. I find that I like myself better. I’m easier on people. I’m easier on myself and the beat goes on and it will go on long after I’m gone.”</p> <p>He went on to note his understanding that “this is the hand that God’s given”, and how his only option was “to make the best of it”.</p> <p>“There’s no cure, there’s no getting away from it. You can’t just say ‘okay, enough already, let’s get back to life’. It doesn’t work like that,” he said. </p> <p>“But I’ve come to accept what limitations I have and still have great days.”</p> <p>And while Diamond retired from touring in 2018 in the wake of his diagnosis, he can still find those great days in music, with his life playing out in the musical A Beautiful Noise: The Neil Diamond Musical on Broadway.</p> <p>As for how it feels to see his story performed on the stage, he admits that initially it was difficult, and that he felt some embarrassment, before going on to add that he “was flattered, and I was scared. </p> <p>“Being found out is the scariest thing you can hope for because we all have a facade. And the truth be known to all of them. I’m not some big star - I’m just me.”</p> <p>“The show is part of my psychotherapy,” he explained, “and it hurt.”</p> <p>On opening night, Diamond even returned to the stage for a singalong performance of ‘Sweet Caroline’, and as he told Mason, “I can still sing. I’ve been doing it for 50 years and I enjoy it. It’s like all the systems of my mind and my body are working as one.</p> <p>“I’ve had a pretty amazing life, it’s true.”</p> <p><em>Images: Getty</em></p>

Caring

Man fined after beating four-month-old puppy

<p dir="ltr">A man from Perth has been found guilty of beating his pet puppy and unleashing verbal threats at an animal welfare inspector.</p> <p dir="ltr">The man, 44, slapped the four-month-old Boerboel named Hank on the head and just five minutes later punched the puppy as many as five times across the face, Joondalup Magistrates Court was told.</p> <p dir="ltr">The two attacks unfolded at the offender’s home in Butler.</p> <p dir="ltr">A witness report and <a href="https://7news.com.au/news/court-justice/butler-man-fined-over-savage-attack-on-pet-boerboel-puppy-threatening-rspca-worker-c-9067569" target="_blank" rel="noopener">video evidence</a> were enough for an RSPCA WA inspector to obtain a warrant and enter the man’s home alongside WA Police.</p> <p dir="ltr">The owner admitted losing his cool at his pet after it had been to the toilet inside the house.</p> <p dir="ltr">Hank was taken into care at the RSPCA’s Malaga animal care centre. Inspector manager Kylie Green said there was never an excuse to physically harm an animal.</p> <p dir="ltr">The man was fined $3000 for the attack on his pet and banned from being in contact with animals for five years.</p> <p dir="ltr">He has also been fined $800 for verbally abusing and threatening an RSPCA inspector and ordered to pay costs of $615.</p> <p dir="ltr"><em>Image: RSPCA WA</em></p>

Legal

Beat lower back pain

<p>Muscle strain, twinges, aches. These are the common problems associated with pesky lower back pain. Here are some effective ways to reduce your risk of developing a chronic condition.</p> <p>Between 70 to 80 per cent of people will experience back pain at some point in their lives with weight, posture, activity and footwear all common triggers.</p> <p>When you sit, lift, carry things or even cook, you probably don’t consciously think about your back, even though it’s the support structure to your head, neck, shoulders, arms, pelvis and rib cage.</p> <p>Holding in place about 30 bones – or vertebrae – that are cushioned by spongy discs attached to muscles, tendons and ligaments, your back houses your spinal column that keeps your upright. Over time, injury-related issues or constant strain can lead to annoying twinges, chronic aches or pain that interferes with everyday life.</p> <p><strong>Stand up straight</strong></p> <p>Train yourself to become aware of your posture throughout the day. From sitting to standing, there are techniques to improve your stance. For standing, keep your weight evenly balanced between both feet and your shoulders back without straining them. When you’re sitting, again keep your shoulders back in line with your hips with you feet flat on the floor. You can also try a foot stool if that’s more comfortable.</p> <p><strong>Lighten the load</strong></p> <p>Reduce what you carry – meaning you should not be lugging around heavy handbags or backpacks. These will not only strain your muscles but they can also contribute to slumped posture and cause lower back pain if the things you carry are too heavy. Consider getting groceries delivered or asking a family member for help.</p> <p><strong>Lower the heel</strong></p> <p>Ladies, unfortunately it’s not good news. High heels tilt your pelvis forward throwing your centre gravity out of alignment, which in turn forces your back muscles to work harder to maintain stability. Opt for a flat wide heel that’s no higher than 2.5cm – especially if you already suffer lower back pain. Gentlemen who suffer from lower back pain, you should avoid thongs and loafers – both don’t provide the necessary support.</p> <p><strong>Fighting fit</strong></p> <p>Studies show that people who regularly exercise suffer less back pain. But choose your exercise wisely, especially if you already experience some lower back pain. For example swimming will be much better than running in not exacerbating any pain as swimming supports your back as you exercise. Aerobics, yoga and Pilates under the guidance of an experience teacher can also be great for back pain.</p>

Body

Man beats mobile phone driving charge in “unusual” ruling

<p dir="ltr">A Queensland man has had his charge of using a mobile phone successfully overturned in court - but the ruling could see state legislation changed to close any existing “loophole” that exists.</p> <p dir="ltr">Konrad Gordon Gallaher appeared in the Southport Magistrates Court last week to fight the charge from the transport department after he was photographed holding an electronic device while driving by traffic cameras.</p> <p dir="ltr">Mr Gallaher provided evidence that he was actually handling an Apple iPod, highlighting the fact that his mobile phone could be seen mounted on the dashboard in the photo.</p> <p dir="ltr">Showing the device in question to the court, he said it had “no phone functionality”.</p> <p dir="ltr">His evidence was accepted by magistrate Dzenita Balic, who also clarified that it was up to the prosecution to prove beyond unreasonable doubt that Mr Gallaher was using a mobile phone.</p> <p dir="ltr">While she found that the device in question was actually an iPhone, Mr Gallaher had testified that the device didn’t have a SIM card and was unable to make calls.</p> <p dir="ltr">“I could not find, and I do not, that he was dishonest in his description of the device as a portable music player,” she said in <a href="https://archive.sclqld.org.au/qjudgment/2022/QMC22-002.pdf" target="_blank" rel="noopener">her verdict</a> delivered on Friday.</p> <p dir="ltr">“Although to my mind he is clearly wrong about the device being an iPod, his other assertions as to the limited musical functionality of the device remained unchallenged.</p> <p dir="ltr">“I should add that to me, the use of this device by Mr Gallaher was just as dangerous as the use of a mobile phone.</p> <p dir="ltr">“(But) a mobile phone therefore must take on its natural meaning. It is a device capable of communication.</p> <p dir="ltr">“My view is that, at the time of the driving, I cannot be satisfied, considering the evidence by Mr Gallaher, which I have now discussed from different angles, that this was indeed a mobile phone at the relevant time.”</p> <p dir="ltr">In Queensland, rules about driver distractions are under the <em>Transport Operations (Road Use Management-Road Rules) Regulation 2009</em>, which states that it’s an offence for a person to hold a phone or rest it on any part of their body while the car is moving or stationary but not parked outside of limited circumstances, such as using it to pay in a drive-through or to provide their digital documents to police.</p> <p dir="ltr">These laws specifically refer to mobile phones rather than any kind of electronic device.</p> <p dir="ltr">Queensland Transport Minister Mark Bailey told <em><a href="https://7news.com.au/news/qld/queensland-man-beats-mobile-phone-driving-charge-in-ruling-set-to-have-major-implications-c-8841473" target="_blank" rel="noopener">7News</a></em> that Balic’s ruling was “unusual” and that he would be seeking advice on the matter.</p> <p dir="ltr">“Clearly the driver was still distracted, which is the intent of the legislation,” he said.</p> <p dir="ltr">“So I’ll be getting advice on this matter.</p> <p dir="ltr">“If there is any loophole that exists, we’ll be seeking to close it.”</p> <p><span id="docs-internal-guid-6c31715d-7fff-53a3-a4d7-80f6fb053f9c"></span></p> <p dir="ltr"><em>Image: Getty Images</em></p>

Legal

The ultimate guide to beating hay fever

<p>The sniffles, itchy eyes, incessant sneezing – yes these are just some of the pesky things that accompany dreaded hay fever. An allergic reaction to the naturally occurring pollens in the air that our body detects as harmful, hay fever triggers the release of histamines, which is when you find yourself itching and reaching for yet another tissue. Before you panic and freak out, take heed: Whilst it may well be hay fever season once again, we’ve compiled a list of natural ways to help overcome those irritating symptoms.</p> <p>Ordinarily treatment for hay fever involves a round of medicine and nasal sprays, but this can see you spending a pretty penny on cures. Before you head to the chemist, try these instead…</p> <p><strong>1. Just add horseradish</strong></p> <p>Regarded as a natural decongestant, and may temporarily relieve the symptoms of nasal congestion associated with hay fever and sinusitis, horseradish is thought to open the nasal passages and increase blood flow to the respiratory mucous membranes, helping mucous and congestion to clear.</p> <p><strong>2. Hit the hay</strong></p> <p>As an essential component in maintaining a healthy and functioning body, an article published by Harvard Medical School states that sleep deprivation alters our body’s immune function and hormone levels. Thus making sleep another easy but crucial step in wading off the irritable symptoms of hay fever.</p> <p><strong>3. Limit alcohol</strong></p> <p>While no one is ever over the moon when they hear they should cut back on their beverage of choice, alcohol can stimulate the release – and inhibit the breakdown – of histamines; the compounds which our body releases that triggers many of the symptoms of hayfever in the first place. So it’s best to have alcohol free days where possible or at least cut back your intake to one or two drinks per day.</p> <p><strong>4. Washing day</strong></p> <p>It might sound a little odd, but washing your hair and clothes more frequently can really make a difference to your symptoms. As pollen is a very sticky matter it can get stuck on your clothes and hair, which will then transfer to your pillow overnight.</p> <p><strong>5. Stress less</strong></p> <p>While this can be a little harder to keep in check than the other tips here, it is something that will benefit more than just your hay fever symptoms. The same survey conducted by the National Pollen and Aerobiology Research Unit found that seven of the 10 participants who were in stressful circumstances were showing the most severe levels of irritation. While we all cope with it in different ways, if you are feeling stressed it may be worth talking to someone about.</p> <p><em>Image: Getty</em></p>

Body

5 tips to beat insomnia

<p>At the very least, insomnia (or sleep deprivation) will make you feel tired, grumpy, and lacking that get-up-and-go. Fear not, we have some really simple tips that will help improve your sleep, overnight.</p> <p>The first step to ensuring you sleep well is to understand what a good night’s shuteye means. Generally speaking, if you’ve slept well you should feel refreshed the next morning and ready to face the day. As every person’s sleep needs are different, the amount of time required catching Zs can vary. The Sleep Health Foundation says most adults need between seven and nine hours sleep each day. But this may include naps and time spent dozing in front of the TV. A good rule of thumb is: if you’re getting less sleep than you used too but still feel rested and energetic during the day, you’re onto a winning formula.</p> <p>So why do over one-third of Australians experience trouble getting to sleep or staying asleep from time to time? Well, there's no hard and fast explanation. But the internet and texting have been proven to be major sleep distractions. Stress is another big sleep-stealer. So too is worrying about getting to sleep. Other issues to consider are life changes like moving, physical limitations due to illness, retirement, medication, or the death of a loved one which can cause stress. And then there’s conditions such as arthritis, heart failure, heartburn, sleep apnoea, restless leg syndrome, an enlarged prostate, or Alzheimer’s disease which can all make sleeping and, staying asleep, harder.</p> <p>From expanding your waistline and making you reach for the higher-fat, higher-calorie foods, to reduced hand-eye coordination leading to accidents, experts now know that a lack of sleep can be more dangerous than first thought. Things like your attention span, learning and memory could be affected. A lack of sleep can also speed up the ageing process and take a toll on your skin by affecting collagen production.</p> <p><strong>Top tips for improving your sleep:</strong></p> <p><strong>Stick to sleep schedule</strong><br />Sleep should be up there with food, water and exercise as one of the cornerstones of good health. Thus, you should look at sleep the way you do a healthy eating or exercise plan – and stick to it. With a little trial and error, work out how many hours you need a night. Then, create a sleep schedule by going to bed at the same time each night (preferably before midnight) and waking up at the same time each morning, even on weekends. This will help you develop a natural sleep/wake cycle.</p> <p><strong>Create a sleep sanctuary</strong><br />Winding down after your day is important in ensuring you’re relaxed and in an ideal state for bed. Ban TV, computers and phones from the bedroom and for a little while before you go to bed. Instead, have a warm bath with your favourite essential oils, read under a soft light or do some deep breathing or gentle yoga poses. If you are prone to worrying, write a quick list of your problems and possible solutions that you can address the following day. That way you will be ready to sleep when you hit the pillow.</p> <p><strong>Restrict your sleep</strong><br />Research suggests that one way to encourage a good night’s sleep after 60 might actually be to restrict your sleep. A study conducted at the University of Surrey suggests that a later bedtime could help you drift off sooner. The researchers also found that, of eight hours spent in bed, the over 65s group slept for an average of six hours and 30 minutes. This pattern could tell your body that it’s ok to drift in and out of sleep all night. Spend less time in bed. If you can, get up, don’t spend eight hours in bed when you’re only sleeping for six of them. And if you can’t fall asleep, but have been trying for around 20 minutes, get up and go to another room and try again when you feel sleepy.</p> <p><strong>Don’t drink alcohol close to bedtime</strong><br />Despite popular opinion, alcohol will not help you get a good night’s sleep. Although it may make you feel sleepy and fall asleep, it actually disrupts your sleep. In the second half of the night, sleep after drinking alcohol is associated with more frequent awakenings, night sweats, nightmares, headaches and is much less restful. Thus, avoid alcohol for at least four hours before bedtime. Furthermore, binge drinking will affect your levels of melatonin (which makes you feel sleepy at night and regulates your body rhythm) for up to a week.</p> <p><strong>Try a herbal remedy</strong><strong><br /></strong>Mother Nature can provide a number of herbs that have a gentle sedative effect. Things like valerian, ziziphus, chamomile, lemon balm, hops and lactium may help calm your mind so you can get a good night’s sleep.</p> <p><strong>Seal the mattress</strong><br />The sneezing, sniffling, and itching of allergies can cause fragmented sleep - and your mattress may be to blame. Over time, it can fill with mould, dust mite droppings, and other allergy triggers. Avoid these sleep disturbers by sealing your mattress, box springs, and pillow.</p> <p><strong>Visit the doctor!</strong><br />If nothing seems to work well for you, speak to your doctor about your sleep problems. There’s always the chance that a condition you have or medications you’re taking are affecting you’re sleep. The doc can also refer you to a sleep specialist or another professional who might be able to help you get the sleep you deserve. </p> <p><em>Image credits: Getty Images</em></p>

Body

How to beat lower back pain

Body

Tiny discovery could explain why our brains beat Neanderthal brains

<p dir="ltr">Our brains are incredibly complex, even in comparison to some of our closest animal relatives - and now we’re one step closer to knowing why.</p> <p dir="ltr">Human brains are made up of a whopping 86 billion neurons on average, which is up to three times more than primates.</p> <p dir="ltr">In a breakthrough study, scientists found that one change in our genes helps our brains develop more neurons than other animals, as well as our extinct cousins, the Neanderthals.</p> <p dir="ltr">Although our brains are roughly the same size as those belonging to Neanderthals, ours are differently shaped and allowed us to create technologies that our cousins never did.</p> <p dir="ltr">A team of scientists at the Max Planck Institute of Molecular Cell Biology and Genetics went looking for differences between our and Neanderthal brains and focused on the neocortex, a region of the brain behind our foreheads that is the largest and most recently developed part of our brain.</p> <p dir="ltr">While focusing on a particular gene, called <em>TKTL1</em>, the team found that the chain amino acids that make up the gene in modern humans has just one difference from the same gene in Neanderthals and other mammals.</p> <p dir="ltr">After looking at previously published data, they found that <em>TKTL1 </em>was mostly expressed in progenitor cells - a type of cell that can become more specialised cells - called basal radial glia, which are responsible for producing neurons during development.</p> <p dir="ltr">To test their findings, the researchers introduced the gene into two groups of mice, which don’t express either version of the gene. One group received the modern version of the gene which humans have, while the other received the archaic version.</p> <p dir="ltr">The mice with the modern form of the gene went on to produce more basal radial glia, which then resulted in more cortical neurons developing, in comparison to those with the older version of the gene.</p> <p dir="ltr">Repeating the experiment in ferrets, which also carry the older version of the gene and have folds in their brains, they found that animals with the modern gene produced more neurons and had larger brain folds.</p> <p dir="ltr">Finally, they went to verify their findings in human foetal neocortex cells - this time by removing the <em>TKTL1 </em>gene. Cells without the modern gene produced fewer of the progenitor cells.</p> <p dir="ltr">Although they stress that additional genes may be behind why we have more neurons than our relatives, Wieland Huttner, one of the researchers involved, said the study “makes the point that this one gene is an essential player” for shaping our big brains.</p> <p dir="ltr">Christoph Zollikofer, a paleoanthropologist at the University of Zurich who wasn’t involved in the study, said the study presents a “smoking gun” showing how our brains are different from those of Neanderthals.</p> <p dir="ltr">The study was published in the journal <em><a href="https://www.science.org/doi/10.1126/science.abl6422" target="_blank" rel="noopener">Science</a></em>.</p> <p><span id="docs-internal-guid-0b806d03-7fff-5ff5-12ff-39d6b4aa5fd5"></span></p> <p dir="ltr"><em>Image: Getty Images</em></p>

Mind

Does TikTok’s chia-lemon ‘internal shower’ really beat constipation?

<h3 class="legacy">Does TikTok’s <span class="nobr">chia-lemon</span> ‘internal shower’ really beat constipation? Here’s what science says</h3> <figure><figcaption></figcaption><a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, <em><a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a></em></figure> <p>Heard about the chia seed-lemon juice “internal shower” drink? It’s going viral on TikTok and is being hailed as a digestion booster, constipation and bloating buster (particularly after travelling), detox drink and hangover cure.</p> <p>Advocates recommend you mix two tablespoons of chia seeds in a cup of water, add lemon juice, wait till the seeds start to absorb the water and form a gel, drink it on an empty stomach, and wait.</p> <p><iframe id="tc-infographic-730" class="tc-infographic" style="border: none;" src="https://cdn.theconversation.com/infographics/730/0814a4ed8c2b8e3d7a498fbb676f71593f896f1d/site/index.html" width="100%" height="400px" frameborder="0"></iframe></p> <p>Chia seeds are edible seeds from a <a href="https://pubmed.ncbi.nlm.nih.gov/35208997/">flowering plant</a> of the mint and sage families. These tiny seeds (1,000 seeds weigh about 1.3 grams), pack a nutritional punch and are <a href="https://pubmed.ncbi.nlm.nih.gov/31086922/">rich in dietary fibre, polyunsaturated fat and protein</a>. They also contain B vitamins (thiamin, riboflavin, niacin and folic acid) and minerals (calcium, potassium, magnesium and phosphorus).</p> <p>Before you rush out to get some chia seeds, be wary. The <a href="https://www.poison.org/articles/internal-shower">National Capital Poison Center</a> in the United States urged caution, following the case of a person needing surgery after the gelled chia seeds became stuck and blocked his oesophagus.</p> <h2>Let’s break down the ‘internal shower’ claims</h2> <p><strong>1) Digestion booster</strong></p> <p>Chia seeds can’t “boost” digestion. For most people, digestive processes run automatically, just like breathing and blood flow. So you can’t speed up the enzymatic processes that help with food breakdown, digestion and absorption.</p> <p>This claim is likely to be mixed up with constipation, which affects the time in takes for undigested food to travel though your gut and to your large bowel where it gets processed and turned into poo.</p> <p>There are medical conditions, such as <a href="https://www.cysticfibrosis.org.au/">cystic fibrosis</a>, where digestive enzymes can’t mix with food adequately and medicinal enzymes have to be taken orally. But this is very rare.</p> <p><strong>2) Constipation buster</strong></p> <p>This claim is likely to be true, due to the very high fibre content of chia seeds.</p> <p>Dietary fibre content of chia seeds varies from 23% to 41%, depending on the variety. Of that, 85% is insoluble fibre that adds bulk to stools and helps increase the transit time of bowel motions through your intestines. The other 15% is soluble fibre, meaning that it dissolves in water and remains intact until it gets to the large bowel. There, it is fermented by the gut microbes. This produces water that helps to keep your bowel motions soft.</p> <p>Two tablespoons of chia seeds weigh about 20-25 grams, providing 9-10 grams of fibre, which is a lot compared to adult daily intake targets of <a href="https://www.nrv.gov.au/nutrients/dietary-fibre">25-30 grams per day</a>.</p> <p>But chia seeds aren’t the only fibre-rich food.</p> <p>So what are the signs you need to have a closer look at your diet?</p> <p>If, over the past few months, you have experienced symptoms including lumpy or hard stools, incomplete emptying of bowels, straining to pass a bowel motion or having fewer than three bowel motions per week, you could be constipated.</p> <hr /> <figure class="align-center "><img src="https://images.theconversation.com/files/141158/original/image-20161011-3909-p1j1kp.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/141158/original/image-20161011-3909-p1j1kp.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=764&fit=crop&dpr=1 600w, https://images.theconversation.com/files/141158/original/image-20161011-3909-p1j1kp.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=764&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/141158/original/image-20161011-3909-p1j1kp.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=764&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/141158/original/image-20161011-3909-p1j1kp.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=960&fit=crop&dpr=1 754w, https://images.theconversation.com/files/141158/original/image-20161011-3909-p1j1kp.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=960&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/141158/original/image-20161011-3909-p1j1kp.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=960&fit=crop&dpr=3 2262w" alt="" /><figcaption><span class="attribution"><span class="source">The Conversation</span>, <a class="license" href="http://creativecommons.org/licenses/by-nd/4.0/">CC BY-ND</a></span></figcaption></figure> <hr /> <p>To address this, drink enough water so your urine is the colour of straw.</p> <p>Next, boost you intake of foods high in fibre such as psyllium, wholemeal and wholegrain breads and legumes (chickpeas, lentils, four-bean mix, red kidney beans, baked beans), as well as foods such as prunes, kiwi fruit, leek, onion, beetroot, Brussel sprouts, peaches, watermelon and honeydew melon, and of course chia seeds. These high-fibre foods have all been shown to manage constipation.</p> <p>If your bowel habits don’t improve, or have changed, see your GP.</p> <p><strong>3) Beating bloat</strong></p> <p>Bloating is the feeling your abdomen is under pressure due to gas retention.</p> <p>Recent <a href="https://pubmed.ncbi.nlm.nih.gov/27746233/">research has shown</a> both people with a healthy gut and people with irritable bowel syndrome (IBS) had similar responses following consumption of a test meal, in terms of gas production and retention of contents in the stomach.</p> <p>However, the researchers found people with IBS reported more symptoms related to the gas production, meaning their guts were more hypersensitive.</p> <p>This suggests people with IBS may find gas production due to a chia “internal shower” uncomfortable or even painful.</p> <p><strong>4) Hangover cure</strong></p> <p>There is no evidence chia or lemon juice, vitamins or other remedies can cure a hangover.</p> <p>Chia seeds contain thiamin and <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b#thiamin-b1">alcohol reduces thiamin absorption</a> from the gut. However, a hangover occurs after you have had too much alcohol and so thiamin from chia seeds arrives too late to be used during alcohol digestion.</p> <p>The best “cure” for a hangover is prevention.</p> <h2>A final word</h2> <p>Chia seeds are high in fibre. You can use them in recipes that taste better than the “internal shower” drink, such as <a href="https://nomoneynotime.com.au/healthy-easy-recipes/easy-chia-pudding-with-banana-almonds">chia banana pudding</a> or a <a href="https://nomoneynotime.com.au/healthy-easy-recipes/emmas-blunana-smoothie">berry chia smoothie</a> and that don’t pose a choking risk.</p> <p>Just drink your water separately. There’s no special benefit in combining the two.<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/188744/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, Laureate Professor in Nutrition and Dietetics, <em><a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a></em></p> <p>This article is republished from <a href="https://theconversation.com">The Conversation</a>. Read the <a href="https://theconversation.com/does-tiktoks-chia-lemon-internal-shower-really-beat-constipation-heres-what-science-says-188744">original article</a>.</p> <p><em>Image: Getty</em></p>

Caring

Beat jet lag with these tips and tricks

<p>Tossing and turning, eating because you’re bored and trying to pry your eyes open after a long-haul flight. If you’ve experienced one of these while flying, I am sure you’re well aware of the woes that, unfortunately, come with jet lag. While jetting off is an exciting time, the out-of-whack body clock is most certainly not!</p> <p>The key to beating jet lag is understanding what it is and what is going on with your body. Put simply, jet lag means your circadian rhythm (a fancy name for body clock) is out of synch with its new environment. It’s likely to occur when you cross four or more time zones at once. While travel in the westward direction is said to be kinder on the body clock, either which way you fly, jet lag is an annoyance I am sure everyone would prefer to do without.</p> <p>If your trip involves travelling across five time zones, you might want to consider a stopover. Here are some other helpful little tricks that actually work.</p> <p><strong>Sleep bank</strong><br />Prior to flying ensure you are getting enough sleep. Don’t stay up the night before a flight thinking you’ll sleep on the plane because if you can’t get to sleep on the plane you will be out of whack. Instead, in the days prior to take-off, try and get as much good quality sleep as you can.</p> <p><strong>Time-zone trickery</strong> <br />The key to beating jet lag is all the smooth transition between two time zones. Map out a plan before you get on board and set your clock to the time at your destination as you get on board. You’ll want to divide your flight time to accommodate time zone transition. For example, the flight from Sydney to LA might leave at midday but reach LAX at 5.30am. Given that 12pm Sydney is 5pm in LA, and the flight is about 13 hours, you should spend no more that the first half of the flight awake. Tailor the inflight services to your needs, even if that means missing a meal (often breakfast) so you can sneak in an extra hour of shut-eye.</p> <p><strong>Dress right</strong> <br />Although being able to easily fall asleep does have a lot to do with how comfortable you are, there are other factors, ones within your control, which you should consider. For instance wearing a good quality eye mask to block out light and choosing light, comfortable clothing made from a nice natural fabric that breathes (such as cotton) will help you get comfy and ready for sleep. Obviously lying down helps but failing be able to fly business class, at least try and choose your seat.</p> <p><strong>Eat light</strong> <br />You should watch what you eat not only before you fly but also on the flight too. Before you jet off you’ll want to steer clear of rich, heavy foods. Instead opt for lighter meals that include veggies. This is so your stomach doesn’t have to go into heavy-duty digestion mode once you’re on-board. If you can, make your pre-flight meal your main one and then eat light on the flight, leaning towards foods that are easy to digest. It’s better for your stomach to have two smaller meals when you fly allowing yourself ample digestion time in between rather that quickly eating a three-course meal.</p> <p><strong>Say no to drugs</strong> <br />Try to avoid using sleeping tablets as they tend to disrupt normal sleep cycles and may prolong jetlag.</p> <p><strong>Drink H20</strong> <br />Water is your best ally when fighting jet lag. It’s best to buy a bottle before you board so you always have a supply with you. Most planes (unless you’re in business or above) only serve water by the glass.</p> <p><strong>Limit caffeine and alcohol</strong> <br />You should minimise, if not cease, your intake of caffeine and alcohol and ensure you are well hydrated before and during the flight. You might think a couple of glasses of wine will send you off into a nice deep sleep, but not only alcohol dehydrate you, it also tends to result in inefficient sleep.</p> <p><strong>Keep active</strong> <br />Regular physical activity – such as walking around the plane and stretching – may also be beneficial.</p> <p><strong>Stop-over strategy</strong> <br />If you have a stop-over take advantage of what is available to you. If this is not a good time to sleep for the timezone you’re heading to, don’t! Instead have a shower (they’re often at big airports and can be used by anyone for a small fee), stock up on another light meal and avoid sitting around. Going for a walk around it a good way to stay awake and stimulated. If you can get some fresh air, do!</p> <p><strong>Landing strategy</strong> <br />As soon as possible after landing you’ll want to take a shower and have breakfast – if it’s breakfast time. Look for high protein options avoiding the easy carb route and get a good portion of salads or greens. A fresh juice is also a good option. And if you like your coffee, go for it. A good shot of coffee will reboot your energy levels. Berocca can also be helpful. If it’s daytime when you land, go out and expose yourself to daylight – the stimulus will help reset your body clock by regulating melatonin. And although you may feel like going to bed, stay awake and be somewhat physically active at least until sundown. Immediately adopting the local time is the best way to crush jet lag in just a few days: don’t go to bed before 10pm when you land, and get yourself out of bed before 10am on the first morning. Nothing quite kills motivation as much as jet lag, and when you land, the last thing you want to do is head out for a nice long walk or light jog, but pushing yourself to doing just that is one of the best things for you. It will help you revitalise your numb muscles after the flight, and give you more energy during the following days. If you have a beach or pool nearby, go for a swim. It is sure to give you a revitalised feeling. The general rule is you should exercise a night if you travelled westwards, and in the morning if you travelled eastwards.</p> <p><em>Image credits: Getty Images</em></p>

Travel Tips

"Be strong, Ma”: Krygios' touching message after beating World No 1

<p>Nick Kyrgios has shared an emotional message for his mother after his victory at the Canadian Open. </p> <p>The Aussie tennis champ claimed victory over world number one Daniil Medvedev 6-7 6-4 6-2, just after a stunning display at the Citi Open in Washington. </p> <p>American tennis icon Andy Roddick believes Kyrgios is now the favourite for the US Open, which kicks off in a couple of weeks, while Aussie tennis great Rennae Stubbs was in awe of what the Canberran is producing on the courts.</p> <p>“@NickKyrgios I mean when he plays tennis and keeps his s**t together, he is seriously close to the best tennis player in the world,” Stubbs tweeted. </p> <p>“His serve is untouchable at the moment. Fitness level is HIGH and his tennis acumen is unreal. That effort after losing the 1st set was impressive.”</p> <p>Despite receiving global attention for his defeat of Medvedev, there was another thing on Kyrgios' mind after his winning match. </p> <p>His mother Norlaila is in hospital back home in Australia, and he wrote “be strong, Ma” on the camera after his victory.</p> <p>Before he took to the court for his battle with Medvedev, Kyrgios spoke about his parents’ health and the challenges of being away from family.</p> <p>“It’s hard because even travelling now, my mum is in hospital at the moment, my dad hasn’t been very well, my brother just had a baby and I don’t get to be there with my family when normal people would like to be with them,” Kyrgios said.</p> <p>“It’s hard being from Australia because we can’t travel back and forth. There’s a lot of things people don’t see. They only see me winning, losing, throwing a racquet, doing those things. They don’t really understand the challenges that I face or what people on tour face, what’s going on in their personal lives.”</p> <p>Norlaila was diagnosed with <a href="https://oversixty.com.au/lifestyle/family-pets/nick-kyrgios-mum-reveals-why-she-doesn-t-watch-him-play" target="_blank" rel="noopener">terminal cancer last year</a>, as she told A Current Affair she is battling to keep doing for the sake of her kids. </p> <p>She told <em>A Current Affair</em> earlier this year, "The doctors said, 'You won't live after Christmas'. But I was so determined because my kids needed me still."</p> <p><em>Image credits: Getty Images / Instagram</em></p>

Caring

This Aussie discovery could save lives and beat antibiotic resistance

<p dir="ltr">Many if not all of us have been sick because of bacteria, with a trip to the GP seeing us walk away with a script for some kind of antibiotic.</p> <p dir="ltr">With bacterial infections having the potential to be quite deadly and causing people to deteriorate within hours while identifying the specific kind of bacteria (and which antibiotic is the best to treat with) can take days, doctors are often forced to use a best guess, “one-size-fits-all” antibiotic to treat patients.</p> <p dir="ltr">But, patients could soon be treated with a more targeted option, thanks to a new testing method that could identify bacteria within hours.</p> <p dir="ltr">A team of researchers from the Harry Perkins Institute of Medical Research, the University of Western Australia, and PathWest Laboratory Medicine WA have developed a process that first confirms that bacteria is causing a patient’s illness, before then determining which antibiotic will be the most effective.</p> <p dir="ltr">Dr Kieran Mulroney, a UWA Prospect Fellow involved in the research, says this new method not only helps doctors find the best treatments for their patients, but also combats the growing problem of antibiotic resistance.</p> <p dir="ltr">“The established method involves growing bacteria from a patient sample then applying different antibiotics to see which are effective. Patients with serious infections cannot wait the several days it can take to return antibiotic test results. Consequently, the patient's doctor has to rely on a best guess, 'one-size-fits-all', antibiotic choice to treat patients,” he <a href="https://www.scimex.org/newsfeed/lifesaving-australian-discovery-helps-combat-antibiotic-resistance-in-the-lancet-ebiomedicine">explains</a>.</p> <p dir="ltr">“The biggest problem with prescribing broad-spectrum antibiotics is that it encourages some bacteria to become resistant to the antibiotics. This is a growing and serious problem world-wide, because antibiotic resistant bacteria can spread from person to person and reduce treatment options.</p> <p dir="ltr">He says that using broad spectrum antibiotics is one of the “key drivers” in antibiotic resistance spreading.</p> <p dir="ltr">“New tests are urgently needed that give doctors evidence they can rely on to select the right antibiotic” he says.</p> <p dir="ltr">The new method consists of two stages, with the first involving a 30-minute test, rather than taking one to two days, to determine whether a person is ill as a result of a bacterial infection.</p> <p dir="ltr">“Once a patient has a confirmed bacterial infection, we then expose the bacteria to different types of antibiotics in the laboratory. Using a device that measures hundreds of thousands of individual bacteria in just a few seconds, the research team can detect the damage antibiotics cause to bacteria, and then use this information to confirm which antibiotic will be an effective treatment. We can predict which antibiotics will be effective to treat that infection with 96.9% accuracy,” Dr Mulroney said.</p> <p dir="ltr">Dr Aron Chakera, a renal physician at Sir Charles Gairdner Hospital who was also involved in the research, says it could be potentially life-saving for patients with chronic illnesses.</p> <p dir="ltr">“As a renal physician I treat patients with end-stage kidney disease who need to be in hospitals or clinics for several hours a week connected to dialysis machines. Many could manage their own dialysis using a surgically implanted catheter, which actually has better outcomes, is far less costly and is more satisfying for patients, but the ever-present fear of infection from the catheter deters many from choosing it,” Dr Charkera explains.</p> <p dir="ltr">“This new test would give confidence to patients and their treating doctors.”</p> <p dir="ltr">WA Country Health Service Translation Fellow Dr Tim Inglis, who was also involved in the research, notes that the need for rapid test results has been made all the more apparent since the start of the COVID-19 pandemic, and that the challenge of antibiotic resistance will still remain once Covid has tailed off.</p> <p dir="ltr">“Even in the most advanced health systems, hospital patients risk bacterial infection through trauma wounds, surgery sites, breathing machines and indwelling catheters,” he explains. </p> <p dir="ltr">“This can lead to pneumonia, urinary tract, abdominal and bloodstream infections. Applying the research team's new technology to these infections is expected to transform how quickly and effectively we treat patients in Western Australia and further afield.”</p> <p dir="ltr">Their work was published in the international medical journal <em><a href="https://doi.org/10.1016/j.ebiom.2022.104145" target="_blank" rel="noopener">The Lancet eBiomedicine</a></em>.</p> <p><span id="docs-internal-guid-03508f59-7fff-e26d-fc11-66583313c685"></span></p> <p dir="ltr"><em>Image: Dr Kieran Mulroney (Scimex)</em></p>

Body

How to beat jet lag and get the most out of your holiday

<p dir="ltr">There’s nothing more frustrating than not being able to explore somewhere new because you’re just too tired. </p> <p dir="ltr">However, a few travel experts have revealed their best tips for avoiding jet lag so you can acclimatise to your new destination as quickly as possible.</p> <p dir="ltr">The main advice from the experts is to adjust to the local time when you board the plane. They suggest eating and sleeping as if it’s the time at your destination from the moment you get onboard the plane. </p> <p dir="ltr">Another tip is having your meals at the times you will be eating once you arrive, as this will help your body adjust, making it easier for you to get in sync.</p> <p dir="ltr">They even suggest eating before you get on your plane if you can, if it fits better with your new schedule.</p> <p dir="ltr">Sleep is an important part of acclimatising too. If you’re arriving at your destination in the morning, maximising the amount of sleep on the plane is the priority to make sure you are fresh when you arrive.</p> <p dir="ltr">However, if you are landing in the evening, it’s best to sleep when you arrive at the same time as the locals.</p> <p><span id="docs-internal-guid-7a79dafb-7fff-9290-98a1-019d582cbf29"></span></p> <p dir="ltr">Sometimes that might mean pushing through to evening if you’re tired, but the benefits for the rest of the trip will make it worthwhile. Try to push yourself to power through in order to get the most out of your holiday.</p> <p dir="ltr"><em>Image: Getty</em></p>

Travel Tips

Keeping to the beat controlled by 69 genes – not just our feet

<p class="spai-bg-prepared">Are you a dancing queen or do you have two left feet? Turns out that keeping to the beat is partly to do with our <a class="spai-bg-prepared" href="https://www.nature.com/articles/news.2007.359" target="_blank" rel="noreferrer noopener">genetics</a>.</p> <p class="spai-bg-prepared">An international team of researchers conducted a study on the genetic variation of 606,825 individuals, all of whom completed a musical ability questionnaire (including “Can you clap in time with a musical beat?”), with some also participating in beat synchronisation experiments including telling rhythms apart (Phenotype Experiment 1) and tapping in time with music (Phenotype Experiment 2).</p> <p class="spai-bg-prepared">Of the participants, 91.57% said yes to the question, “Can you clap in time with a musical beat?” Those who said yes also scored higher in the rhythm perception and tapping synchrony experiments. </p> <p class="spai-bg-prepared">Looking at the genetic variation, 69 genes showed significant difference between the rhythmic and arhythmic participants, with <em class="spai-bg-prepared">VRK2 </em>being the most strongly associated. This gene has been linked previously to behavioural and psychiatric traits (including depression, schizophrenia and developmental delay), suggesting a biological link between beat synchronisation and neurodevelopment.</p> <div class="newsletter-box spai-bg-prepared"> <div id="wpcf7-f6-p195164-o1" class="wpcf7 spai-bg-prepared" dir="ltr" lang="en-US" role="form"> <form class="wpcf7-form mailchimp-ext-0.5.62 spai-bg-prepared init" action="/science/biology/keeping-the-beat-genetics/#wpcf7-f6-p195164-o1" method="post" novalidate="novalidate" data-status="init"> <p class="spai-bg-prepared" style="display: none !important;"><span class="wpcf7-form-control-wrap referer-page spai-bg-prepared"><input class="wpcf7-form-control wpcf7-text referer-page spai-bg-prepared" name="referer-page" type="hidden" value="https://cosmosmagazine.com/people/" data-value="https://cosmosmagazine.com/people/" aria-invalid="false" /></span></p> <p></form> </div> </div> <p class="spai-bg-prepared">Several physiology traits also seemed to be linked to beat synchronisation, including processing speed, grid strength, usual walking pace, and peak respiratory flow. These may be linked to the evolution of language and sociality through music in early humans.</p> <p class="spai-bg-prepared">For modern humans, our ability to keep the beat may help to predict developmental speech-language disorders, and serve as a mechanism for <a class="spai-bg-prepared" href="https://www.frontiersin.org/articles/10.3389/fnhum.2021.789467/full" target="_blank" rel="noreferrer noopener">rhythm-based rehabilitation</a>, including for <a class="spai-bg-prepared" href="https://cosmosmagazine.com/science/biology/bilingual-patients-recover-better-from-stroke/" target="_blank" rel="noreferrer noopener">stroke</a> and <a class="spai-bg-prepared" href="https://www.nature.com/articles/s41598-017-16232-5" target="_blank" rel="noreferrer noopener">Parkinson’s disease</a>.</p> <p class="spai-bg-prepared">This study has been <a class="spai-bg-prepared" href="https://doi.org/10.1038/s41562-022-01359-x" target="_blank" rel="noreferrer noopener">published</a> in <em class="spai-bg-prepared">Nature Human Behaviour</em>.</p> <figure class="wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio spai-bg-prepared"> <div class="wp-block-embed__wrapper spai-bg-prepared"> <div class="entry-content-asset spai-bg-prepared"> <div class="embed-wrapper spai-bg-prepared"> <div class="inner spai-bg-prepared"><iframe class="spai-bg-prepared" title="The Go-Go's - We Got The Beat (Official Music Video)" src="https://www.youtube.com/embed/f55KlPe81Yw?feature=oembed" width="500" height="281" frameborder="0" allowfullscreen="allowfullscreen"></iframe></div> </div> </div> </div> </figure> <p class="spai-bg-prepared">We got the beat… well maybe some of us!</p> <p></p> <p><img id="cosmos-post-tracker" class="spai-bg-prepared" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=195164&title=Keeping+to+the+beat+controlled+by+69+genes+%E2%80%93+not+just+our+feet" width="1" height="1" /></p> <p></p> <div id="contributors"> <p><em><a href="https://cosmosmagazine.com/science/biology/keeping-the-beat-genetics/" target="_blank" rel="noopener">This article</a> was originally published on <a href="https://cosmosmagazine.com" target="_blank" rel="noopener">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/qamariya-nasrullah" target="_blank" rel="noopener">Qamariya Nasrullah</a>. Qamariya Nasrullah holds a PhD in evolutionary development from Monash University and an Honours degree in palaeontology from Flinders University.</em></p> <p><em>Image: Getty Images</em></p> </div>

Body

Beat the winter blues with glowing, youthful skincare

<p dir="ltr">With colder months well and truly setting in, it's a daily battle to keep our skin feeling hydrated, while also trying to stay on top of the physical signs of ageing. </p> <p dir="ltr">There are many environmental factors that can have our skin looking lacklustre in winter, with the main one being dryness and chill that results in dehydrated skin. </p> <p dir="ltr">While many people already have their trusted moisturiser well and truly implemented in their daily skincare routine, sometimes our skin needs a little extra help in colder months. </p> <p dir="ltr">No7’s revolutionary new Day Creams have something for everyone, with these groundbreaking products delivering huxury hydration, while also targeting the visible signs of ageing. </p> <p dir="ltr">No7 has released three new Day Creams for everyone to find the perfect match for their skin. </p> <p dir="ltr">First up is <a href="https://www.priceline.com.au/brand/no7/no7-protect-perfect-intense-advanced-day-cream-50-ml">No7 Protect & Perfect Intense ADVANCED Day Cream</a>, which has been specially developed to provide advanced protection and 24-hours of hydration for visibly younger looking skin. </p> <p dir="ltr">This Day Cream combines the power of SPF15 with No7’s unique Double Defence technology to actively reduce fine lines and wrinkles, while also working to prevent future signs of skin ageing. </p> <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-permalink="https://www.instagram.com/p/Cb0P9VTl4P0/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/Cb0P9VTl4P0/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by No7 USA (@no7usa)</a></p> </div> </blockquote> <p dir="ltr">Next is <a href="https://www.priceline.com.au/brand/no7/no7-lift-luminate-triple-action-day-cream-50-ml">No7 Lift & Luminate TRIPLE ACTION Day Cream</a>, which helps skin feel firmer than ever.</p> <p dir="ltr">This Day Cream is formulated with anti-wrinkle peptide technology, as well as a Brightening Complex and Firming Complex to reduce physical signs of ageing. </p> <p dir="ltr">Complete with SPF15, this Day Cream will have you feeling protected and hydrated, while looking as youthful as ever!</p> <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-permalink="https://www.instagram.com/tv/Cc0-DBxjmiv/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/tv/Cc0-DBxjmiv/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by No7 USA (@no7usa)</a></p> </div> </blockquote> <p dir="ltr">Lastly, <a href="https://www.priceline.com.au/brand/no7/no7-restore-renew-face-neck-multi-action-day-cream-50-ml">No7 Restore & Renew FACE & NECK MULTI ACTION Day Cream</a> offers a hydration boost to lacklustre skin, while also using SPF15 to protect from environmental factors detrimental to our skin. </p> <p dir="ltr">This age-defying Day Cream smooths and evens skin tone and pigmentation, while reducing the physical signs of ageing that target the face and neck area. </p> <p dir="ltr">With hydration lasting an impressive 24 hours, this Day Cream will have you feeling rejuvenated and ready to take on the world. </p> <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-permalink="https://www.instagram.com/p/Cci7OXpM43o/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/Cci7OXpM43o/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by No7 USA (@no7usa)</a></p> </div> </blockquote> <p dir="ltr">These revolutionary products have been a hit with people around the globe, with customers saying their skin instantly looks and feels more hydrated. </p> <p dir="ltr">A clinical study revealed that after just two weeks of use, women found their skin looking younger, smoother and more radiant, while fine lines and wrinkles were visibly reduced after just four weeks. </p> <p dir="ltr">No7’s new range of Day Creams are available exclusively at <a href="https://www.priceline.com.au/search/?q=No7">Priceline</a>. </p> <p dir="ltr"><em>Image credits: Getty Images</em></p>

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