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Is it true the faster you lose weight the quicker it comes back? Here’s what we know about slow and fast weight loss

<p><em><a href="https://theconversation.com/profiles/nick-fuller-219993">Nick Fuller</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p>When people decide it’s time to lose weight, they’re usually keen to see quick results. Maybe they have an event coming up or want relief from health problems and discomfort.</p> <p>But expert guidelines typically recommend slower weight loss for the treatment of obesity. This tallies with a a widely held opinion that fast weight loss is more quickly regained. Slow weight loss is generally perceived as better for your health and more sustainable. Many programs offering “the fastest way to lose weight” are considered fad diets that severely restrict calories or eliminate some foods.</p> <p>But does slow and steady really win the weight-loss race? Or is fast weight loss just as effective and safe?</p> <h2>What’s the difference between slow and fast weight loss?</h2> <p>Governing bodies typically <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/weight-loss-a-healthy-approach">recommend</a> a weight loss of 0.5 to 1 kilogram each week, which would be defined as slow weight loss.</p> <p>So <a href="https://medlineplus.gov/ency/patientinstructions/000885.htm#:%7E:text=Rapid%20weight%20loss%20diet%20is,a%20week%20over%20several%20weeks.">fast weight loss</a> – also termed “rapid weight loss” – is losing more than 1 kilo a week over several weeks.</p> <h2>What does the research say about fast weight loss?</h2> <p>There are several well-conducted studies examining differing approaches.</p> <p>One <a href="https://pubmed.ncbi.nlm.nih.gov/25459211/">study</a> of 200 people randomly assigned them to fast or slow weight loss – 12 weeks versus 36 weeks – aimed at a 15% reduction in weight.</p> <p>The fast weight loss group was put on a very low energy diet using meal replacements, including shakes, bars and soups, three times per day. The slow weight loss group was advised on the <a href="https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating">Australian Guide to Healthy Eating</a> with the goal to eat 500 calories less than they used for energy (creating a calorie deficit) each day. They also used one to two meal replacements daily.</p> <p>Some 50% of the slow weight loss group and 81% of the fast weight loss group achieved 12.5% or more weight loss during this time.</p> <p>After this initial phase, those who had lost 12.5% or more were then placed on a weight maintenance diet for approximately 2.75 years.</p> <p>By the three-year mark, 76% of those in the slow weight loss and the same percentage of those in the fast weight loss group had regained their lost weight.</p> <p>So, it didn’t matter if they had lost it slow or fast, they still regained the weight.</p> <p>However, another <a href="https://www.sciencedirect.com/science/article/pii/S2405844020308513#bib17">study</a> on 101 postmenopausal women found fast weight loss resulted in better outcomes than a slow weight loss group at the three-year mark.</p> <p>But there are other factors to consider, aside from weight loss, when it comes to the differing ways of losing weight – such as changes in body composition and bone mineral density.</p> <p>This is best highlighted by a large <a href="https://pubmed.ncbi.nlm.nih.gov/32576318/">meta-analysis</a>. These type of studies combine the results of all previous well-conducted studies on the topic.</p> <p>While this <a href="https://pubmed.ncbi.nlm.nih.gov/32576318/">analysis</a> found the magnitude of weight loss was similar for both approaches, slow weight loss resulted in better outcomes than fast weight loss with respect to metabolism or how many calories we burn at rest.</p> <p>There were no differences in the amount of fat-free mass or muscle mass lost between the slow and fast weight loss groups. But slow weight loss resulted in greater reductions in fat mass and therefore a better fat-to-muscle ratio.</p> <p>Slow weight loss also seems better for bone density, because rapid weight loss results in a <a href="https://www.sciencedirect.com/science/article/pii/S2405844020308513#bib17">twice as much bone loss</a> and puts a person at increased risk of brittle bones or osteoporosis.</p> <h2>What about other diet approaches?</h2> <p>Research shows it doesn’t matter what type of macronutrient diet you follow – moderate or high-protein diet, low or high-carbodyrate diet, low or high-fat diet. All diet approaches achieve similar <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa0804748">weight loss outcomes</a>.</p> <p>The same can be said for fashionable ways of cutting calories from the diet, such as intermittent fasting. <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa2114833">Research</a> has shown such diets don’t result in any better weight loss results than any of its predecessors. This is because our body is extremely good at <a href="https://theconversation.com/whats-the-weight-set-point-and-why-does-it-make-it-so-hard-to-keep-weight-off-195724">protecting against weight loss</a>.</p> <h2>When you want to lose weight consider …</h2> <p><strong>Your metabolism</strong> When you lose large amounts of weight, you resting metabolic rate – the energy you burn at rest – will lower. Keeping your resting metabolic rate high is essential for keeping the weight off. Unfortunately, once it slows down, your resting metabolic rate doesn’t recover to the level it was pre-dieting <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/oby.21538">even after you regain weight</a>.</p> <p>However, research has confirmed <a href="https://pubmed.ncbi.nlm.nih.gov/32576318/">slow weight loss</a> preserves your resting metabolic rate compared with rapid weight loss. As does a weight loss program <a href="https://www.sciencedirect.com/science/article/pii/S2161831323002867?via%3Dihub">that includes exercise</a> rather than one that focuses on diet alone.</p> <p><strong>Side effects</strong> While restrictive diets can achieve rapid results, studies suggest they can come with adverse effects. This includes a <a href="https://pubmed.ncbi.nlm.nih.gov/16350561/">higher risk of gallstones</a> and deficiencies that can result in poor immune function, fatigue and a <a href="https://pubmed.ncbi.nlm.nih.gov/32613096/">decrease in bone density</a>. Such restrictive diets can make it challenging to meet your nutritional needs.</p> <p><strong>Sustainability</strong> Many fast weight loss diets restrict or exclude foods required for long-term health. Carbohydrates are often banned, yet wholegrain carbohydrates are an essential source of nutrition, helping with weight loss and <a href="https://www.sciencedirect.com/science/article/pii/S0002822301001948">prevention of disease</a>. Including meal replacements as part of a restrictive diet is also not sustainable for long.</p> <h2>The bottom line?</h2> <p>Regardless of how you lose the weight, it’s very difficult to maintain losses. Our bodies work to keep our weight around a <a href="https://theconversation.com/whats-the-weight-set-point-and-why-does-it-make-it-so-hard-to-keep-weight-off-195724">set point</a> by adjusting our biological systems and imposing a series of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4766925/">physiological changes</a> within the body to ensure we regain weight we lose. This stems from our hunter-gatherer ancestors, whose bodies developed this survival response to adapt to periods of deprivation when food was scarce.</p> <p>Successful long-term weight loss comes down to:</p> <p><strong>1.</strong> following evidence-based programs based on what we know about the science of obesity</p> <p><strong>2.</strong> losing weight under the supervision of qualified health-care professionals</p> <p><strong>3.</strong> making gradual changes to your lifestyle – diet, exercise and sleep – to ensure you form health habits that last a lifetime.</p> <p>At the Boden Group, Charles Perkins Centre, we are studying the science of obesity and running clinical trials for weight loss. You can register for free <a href="https://redcap.sydney.edu.au/surveys/?s=RKTXPPPHKY">here</a> to express your interest.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/198301/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/nick-fuller-219993">Nick Fuller</a>, Charles Perkins Centre Research Program Leader, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/is-it-true-the-faster-you-lose-weight-the-quicker-it-comes-back-heres-what-we-know-about-slow-and-fast-weight-loss-198301">original article</a>.</em></p>

Body

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5 ways to get through the airport faster

<p>There’s a reason they say get to the airport at least two hours early. From checking your luggage to getting processed by customs, catching an international flight can be a tedious, at times frustrating task, particularly when pressed for time in a crowded airport. It doesn’t have to be this way, though. We’ve put together a useful list containing five handy airport tips to help you get to your gate faster.</p> <p><strong>1. Check in online</strong></p> <p>This can be a major time-saver, particularly if you’re not checking bags. Most airlines have now made checking in online a relatively simple, fool-proof process and even offer automated check in services when you arrive if you can’t get to a computer. Airlines these days also generally have an easy to use flight status feature, so you can be aware of any unexpected delays before you actually rock up.</p> <p><strong>2. Weigh your bags</strong></p> <p>The person who’s been standing in line for 20 minutes only to suddenly realise when they’ve reached the counter that they need to frantically move clothes from one bag to another to make the weight limit isn’t the most popular person at the airport. Make sure you know the weight of your bags before you arrive. Many airports have scales installed near the entrance for a last minute check.</p> <p><strong>3. Have your important documents ready</strong></p> <p>Make sure you’re ready to go when you hit the front of the line by having your boarding pass, ID/passport and credit card stored in an easily accessible part of your wallet or bag. This may seem like a small detail, but it means you won’t waste time rifling through your possessions when you get to the front of the line and decreases the chance of leaving something important at home.</p> <p><strong>4. Passing through customs and immigration</strong></p> <p>These processes can be streamlined by just being a little bit cooperative. Have your documentation ready, fill out any paperwork and answer any questions the officials may have in an honest, clear manner. Making sure you pay attention to little details like this also decreases your chances of having to face a grilling from a surly customs official, which is just as fun as it sounds. </p> <p><strong>5. Figure out the gate your flight is departing from</strong></p> <p>While you generally have plenty of time to pick up a nice duty-free bargain after customs, don’t be complacent. Even if it’s just a quick glance at the departure times, make sure you know the actual gate your flight is departing from. Nobody likes to hear their name over the airport loudspeaker, particularly if the voice is directing you to a gate that’s on the other side of the terminal.</p> <p>Don’t let long, potentially mood-killing lines at the airport derail the start of your trip. With a little bit of advance planning you can get through the airport quickly and avoid the unnecessary stress.  </p> <p><em>Image credits: Getty Images</em></p>

Travel Tips

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Here’s how to charge your phone faster

<p><strong>Switch into aeroplane mode</strong></p> <p><span>A quick way to keep the battery from draining so quickly is to switch it to plane mode. </span></p> <p><span>You won’t be able to get texts or search online, but you’ll save power because your phone won’t be constantly searching for a cellular or WiFi connection.</span></p> <p><strong>Turn it off</strong></p> <p><span>There’s no better way to make sure all the power goes directly to your battery than making sure there’s no competition for it by switching it off. </span></p> <p><span>Alternatively, leave your phone in low power mode. You can find it in settings. Sometimes it’s known as battery saver mode.</span></p> <p><strong>Plug it into a wall socket</strong></p> <p>The USB port of your computer may be convenient when you’re working remotely, but an outlet will charge your phone faster.</p> <p>This is because USB ports usually only charge at 0.5 amps, so it’s going to take twice as long to charge your phone than the one amp power adapter it came with.</p> <p><strong>Use a powerful wall charger</strong></p> <p><span>It can also be helpful to have a charger that works faster than the one that comes with your phone, such as a rapid charger. </span></p> <p><span>Just find an outlet, plug it in in, and connect it to your phone.</span></p> <p><strong>Keep a charged battery pack handy</strong></p> <p><span>For those situations when you know you’re going to be away from a traditional power source, buying a battery pack is a good idea. </span></p> <p><span>Just make sure to plan for it in advance, so you can charge the battery pack before you leave.</span></p> <p><strong>Get your phone out of the sun</strong></p> <p><span>Avoid exposing your phone to temperatures above 35º Celsius. </span></p> <p><span>The heat can damage your battery capacity, and your phone’s software may limit charging to about 80% when the phone gets hotter than the recommended temperature.</span></p> <p><strong>Take your phone out of the case</strong></p> <p><span>If you notice that your phone gets hot when you charge it, take it out of its case. </span></p> <p><span>“Charging your device when it’s inside certain styles of cases may generate excess heat, which can affect battery capacity,” according to Apple.</span></p> <p><strong>Clean out your lightning port</strong></p> <p><span>The problem may not be with the power of your battery itself. Over time, lint and dust can accumulate in your lightning port (that’s where you plug your charger into your phone) and clog it. </span></p> <p><span>CNET recommends turning your phone off and using a toothpick to gently remove any debris from the port. Then plug in your charger again and see if it works better.</span></p> <p><strong>Get a powerful wireless charger</strong></p> <p><span>For a quick juice boost, look for a charger with high wattage. “The higher the number of watts, the faster your device will charge,” Macworld reports. </span></p> <p><span>The typical chargers that come with iPhones and older Androids carry one amp of current and produce five watts of power, according to the consumer blog Techlicious. </span></p> <p><span>But “new rapid chargers with technology such as Quick Charge support two amps and 12 watts or more, potentially charging your phone up to four times faster.”</span></p> <p><strong>Get a wireless charging pad</strong></p> <p><span>Though wired charging is faster, wireless charging is also a good option.</span></p> <p><strong>Invest in a charging case</strong></p> <p>For an ongoing solution to ensure you can charge your phone quickly, consider getting a charging case.</p> <p>Some models can extend your battery’s life for 22 hours. They come in a range of prices and designs.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared in <a rel="noopener" href="https://www.readersdigest.com.au/true-stories-lifestyle/science-technology/heres-how-to-charge-your-phone-faster?pages=1" target="_blank">Reader's Digest</a>.</em></p>

Technology

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10 simple rules to cook everything faster

<p><strong>1. Start with heat</strong></p> <p><span>Before doing anything else, turn on the oven, crank up the grill, preheat a frying pan and set water to boil. Appliances, pots, pans and water take time to get hot. Boiling water is always my first move.</span></p> <p><strong>2. Don't dirty an extra dish</strong></p> <p><span>Use kitchen scissors to chop cooked or tender raw vegetables (especially greens) right in the bowl or pan.</span></p> <p><strong>3. Speed up your washing time </strong></p> <p><span>Put all the produce together in a colander and rinse under cold water. (If you have a large amount, wash in batches, putting what’s done on towels.) During downtime while cooking, wash vegetables used toward the end of a recipe. Rinse foods like carrots and cabbage after they’ve been trimmed or peeled.</span></p> <p><strong>4. Chop all at once</strong></p> <p><span>If a recipe calls for minced garlic, minced ginger and/or minced chillies at the same time, consolidate the job with my go-to technique: Peel the garlic and ginger, trim the chillies, and put them all in a pile. Then chop and mince them together using a rocking motion.</span></p> <p><strong>5. Cut before cooking </strong></p> <p>Big, thick pieces of food take longer to cook through than those cut small or sliced thin. I cut chicken cutlets in half so they cook faster; chop veggies accordingly.</p> <p><strong>6. Make use of your grater </strong></p> <p>Making a pureed vegetable soup? Grate your veggies instead of chopping them. If you cut them into chunks, they’ll take 20 minutes or more to soften. But grated, they’re ready in a flash.</p> <p><strong>7. Let your pots do double dut</strong>y</p> <p><span>When you sauté or simmer something moist – such as vegetables, beans, or sauces – lay a different food on top (especially a protein like fish, chicken, or eggs), cover with a lid, and let the steam naturally cook that upper layer. For instance, for a fast eggs Florentine, steam the eggs on top of the spinach rather than poaching them separately.</span></p> <p><strong>8. Use less liquid when braising </strong></p> <p><span>Submerge your braising ingredients in about two centimetres of liquid, cover the pot and cook, turning occasionally, adding a little liquid as necessary.</span></p> <p><strong>9. One sandwich is faster than four </strong></p> <p><span>Cut a baguette in half the long way, assemble one giant sandwich, then cut that into as many pieces as you like. (I’ve seen people do the opposite!)</span></p> <p><strong>10. Cut around the core </strong></p> <p><span>This method is a fast way to prep apples, pears, tomatoes, cabbage, peaches and capsicums: Slice downwards around the core, removing flesh in three or four pieces; then cut flesh into slices or wedges.</span></p> <p><span><em>This article was first published for <a href="https://www.readersdigest.com.au/food-home-garden/18-simple-ways-to-cook-everything-faster">Reader's Digest. </a></em></span></p> <p><span><em>Image: Getty </em></span></p>

Food & Wine

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Put the baking soda back in the bottle: Banned sodium bicarbonate ‘milkshakes’ don’t make racehorses faster

<p><em> </em></p> <p>The controversial and banned practice of giving horses baking soda “milkshakes” before a race doesn’t work, according to our analysis of the available research.</p> <p>Racing folklore says sodium bicarbonate milkshakes can boost racehorses’ endurance because the alkalinity of the baking soda helps counter the buildup of lactic acid in the blood when running.</p> <p>But our systematic research review, <a href="https://authors.elsevier.com/a/1bv2Z2dbxqYqLj">recently published in the Journal of Equine Veterinary Science</a> reveals milkshakes don’t boost horses’ athletic performance.</p> <p>This means any trainer still tempted to flout the ban on this tactic would be endangering their horses’ welfare and risking heavy sanctions over a practice that is basically snake oil.</p> <p>Despite the fun-sounding name, milkshakes are anything but. The process involves inserting a tube up the horse’s nose, down its throat and into the stomach, and then pumping in a concentrated solution of sodium bicarbonate dissolved in water.</p> <p>This can be stressful to the horse, and potential <a href="https://doi.org/10.1016/j.jevs.2004.08.014">side-effects</a> include lacerations to the nasal cavity, throat and oesophagus, gastrointestinal upset, and diarrhoea. It can even be fatal if the tube is mistakenly inserted into the trachea and the solution is pumped into the lungs.</p> <p>It’s little wonder Racing Australia has <a href="https://www.racingaustralia.horse/uploadimg/Australian_rules_of_Racing/Australian_Rules_of_Racing_01_March_2019.pdf">banned</a> the use of “alkalising agents” such as milkshakes on race day, with potentially career-ending ramifications for trainers caught doing it.</p> <p><strong>No boost after all</strong></p> <p>The effect of baking soda on athletic performance has been studied in human athletes for decades with <a href="https://pubmed.ncbi.nlm.nih.gov/31191097">inconclusive results</a>, but has only been analysed in horses since the late 1980s.</p> <p>Our analysis included data from eight experimental trials featuring 74 horses. Overall, sodium bicarbonate administration in the hours before treadmill tests or simulated race trials did not improve horses’ running performance in either type of test.</p> <p>In fact, in treadmill exercise tests in which horses were not ridden by jockeys, sodium bicarbonate actually had a very small negative effect on running performance, albeit not a statistically significant one.</p> <p>Whereas human athletes might gain a placebo effect from sodium bicarbonate, this is unlikely to apply to horses who don’t understand the intended point of the milkshake. And while some racehorse trainers may be educated in exercise physiology and the importance of blood pH, others may believe they work simply because received wisdom and racing folklore say so.</p> <p>Racing aficionados steeped in tradition might respond with scepticism, or argue that research can’t replicate the unique conditions of race day. But given that our comprehensive analysis of a range of research trials shows no evidence that milkshakes work, we argue any recalcitrant trainers have a moral responsibility to listen to the science.</p> <p>Milkshakes are already banned. But our research shows they deliver no benefit anyway. Trainers who are happy to continue this illicit practice and run the gauntlet of potential sanctions should consider whether it is worth it at all, and whether instead they should reconsider on moral, medical and scientific grounds.</p> <p><em>Written by <a href="https://theconversation.com/profiles/joshua-denham-1165121">Joshua Denham</a>, RMIT University and <a href="https://theconversation.com/profiles/adam-hulme-401293">Adam Hulme</a>, University of the Sunshine Coast. Republished with permission of <a href="https://theconversation.com/put-the-baking-soda-back-in-the-bottle-banned-sodium-bicarbonate-milkshakes-dont-make-racehorses-faster-148907">The Conversation.</a> </em></p> <p> </p>

Caring

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Research shows whipping horses doesn’t make them run faster, straighter or safer — let’s cut it out

<p>The Melbourne Cup is upon us. This year will be different due to COVID-19 — but one thing we don’t expect to change is <a href="https://theconversation.com/horse-racing-must-change-or-the-court-of-public-opinion-will-bury-it-125637">concern about horses’ welfare</a>, which seems to resurface each year.</p> <p>Just days before the Cup, Victoria’s parliament has heard allegations that unwanted thoroughbreds continue to be slaughtered in knackeries and abattoirs in New South Wales, The Guardian <a href="https://www.theguardian.com/world/2020/oct/29/nsw-stud-owned-by-gerry-harvey-among-those-accused-in-parliament-of-sending-racehorses-to-slaughter">reports</a>.</p> <p>Billionaire executive chair of Harvey Norman Gerry Harvey reportedly apologised after one of his ex-racehorses was sent to a pet food factory for slaughter, despite the state’s racing industry announcing rules against this in 2017. It’s not the first time we’ve heard of such <a href="https://www.abc.net.au/news/2019-10-18/slaughter-abuse-of-racehorses-undermines-industry-animal-welfare/11603834">gruesome</a> <a href="https://www.abc.net.au/news/2020-02-10/queensland-new-rules-racehorse-welfare-over-cruelty/11950912">cases</a>.</p> <p>Beyond this, there are persisting <a href="https://www.abc.net.au/news/2016-11-01/people-who-wont-be-partying-on-melbourne-cup-day/7979074">concerns</a> about how racehorses have been ridden for more than a century. In particular, the use of the whip to “encourage” horses to run <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0015622">faster</a> and <a href="https://www.researchgate.net/publication/241118388_Holding_the_whip_hand-a_note_on_the_distribution_of_jockeys'_whip_hand_preferences_in_Australian_Thoroughbred_racing">straighter</a> has been shown to potentially be both <a href="https://www.sciencedirect.com/science/article/abs/pii/S1558787813001007">painful</a> and <a href="https://beva.onlinelibrary.wiley.com/doi/abs/10.2746/0425164044868387">dangerous</a>.</p> <p>For our research, <a href="https://www.mdpi.com/2076-2615/10/11/1985">published yesterday</a> in the journal Animals, we analysed more than 100 race reports to determine exactly how whip use influences the dynamics of a race.</p> <p>We found whips make no difference to horse steering, jockey safety, or even a horse’s speed. Our study offers scientific findings that support Racing Victoria’s recently announced plan to gradually <a href="https://www.racingvictoria.com.au/news/2020-09-07/racing-victoria-calls-on-industry-to-progress-whip-reform">phase out whip use</a> until whips are only being used when absolutely necessary.</p> <p><strong>Justifications from the racing industry</strong></p> <p>Advocates of whip use, such as <a href="https://www.racingaustralia.horse/uploadimg/changestowhiprules.pdf">Racing Australia</a> and the <a href="https://www.britishhorseracing.com/regulation/the-whip/#:%7E:text=In%20British%20racing%20the%20use,of%20horses%20during%20a%20race.">British Horseracing Authority</a>, claim it’s necessary for horse and rider safety. They argue it facilitates the steering <a href="https://horseracingsense.com/why-jockeys-hit-horses-whipping-run-faster">necessary to reduce interference between horses on the course</a>.</p> <p>Another justification given is that whipping makes horses run faster. This is considered fundamental to racing integrity. In a billion-dollar industry that relies on gambling, all parties — including punters, trainers, breeders and owners — want to know the horse they’ve backed will be given every opportunity to win.</p> <p>For many racing aficionados, breaches of “<a href="https://www.racingvictoria.com.au/integrity/fair-racing-for-all">integrity</a>” and the thought of a horse not being fully “<a href="https://www.racingaustralia.horse/FreeServices/upcoming_rules_of_racing/RA%20Calendar%20Notice%20-%20Amendments%20to%20Australian%20Rules%20of%20Racing%20effective%201%20August%202018%20-%20135.pdf">ridden out</a>” on its merits is just as corrupt as the horse being doped, or a race being <a href="https://www.theguardian.com/sport/2004/mar/10/horseracing.kenoliver">fixed by some other means</a>.</p> <p><strong>The growing importance of racehorse welfare</strong></p> <p>But animal welfare is also important to racing integrity, according to the <a href="https://www.ifhaonline.org/default.asp?section=IABRW&amp;area=2">International Federation of Horseracing Authorities</a> and <a href="https://www.nj.gov/oag/racing/rulemaking/Riding_Crop%20Proposal.pdf">other racing bodies</a>.</p> <p><a href="https://qric.qld.gov.au/stewards-reports/">Racing stewards</a> are in the unenviable position of enforcing horse welfare during races, while also having to ensure whips are used to give each horse full opportunity to win.</p> <p>For all official races in Australia, there are detailed regulations for the number and style of whip strikes allowed at the different points of a course.</p> <p>Research over past decades has concentrated on jockeys’ accuracy, <a href="https://theconversation.com/when-the-pressure-is-on-some-riders-breach-the-whip-rules-in-horse-racing-71157">compliance with whip rules</a>, the link between whip use and <a href="https://beva.onlinelibrary.wiley.com/doi/abs/10.2746/0425164044868387">catastrophic falls that can injure or kill horses or jockeys</a> and simply whether or not whipping hurts.</p> <p>But until now, few have stopped to ask whether whips actually <em>work</em>. That’s simply because there hasn’t been a way to scientifically test the culturally entrenched assumption they do.</p> <p><strong>Racing without using the whip</strong></p> <p>However, since 1999, a form of whipping-free racing has been conducted in Great Britain via the “hands and heels” racing <a href="https://www.britishhorseracing.com/regulation/racing-excellence-series/">series for apprentice jockeys</a>. In this form of racing, jockeys are permitted to carry whips but can’t use them unless under exceptional circumstances, such as trying to avert a collision.</p> <p>After races, stewards produce an official report noting any unusual or unorthodox jockey behaviour (which may or may not have affected race placings), jockey infringements, horse movement on the course, interference between horses, and veterinary issues.</p> <p>We analysed reports for 126 races involving a total of 1,178 starters (horses and jockeys). These included all 67 hands and heels “whipping-free” races in the period starting January 2017 and ending December 2019. For these, we were able to case-match 59 traditional “whipping-permitted” races.</p> <p>Thus, we were able to compare the performance of racehorses under both “whipping-free” and “whipping-permitted” conditions in real racing environments, to figure out whether whipping makes horses easier to steer, safer to ride and/or more likely to win.</p> <p>Our results indicated no significant differences between horse movement on the course, interference on the course, the frequency of incidents related to jockey behaviour, or average race finishing times.</p> <p>Put simply, whip use had no impact on steering, safety or speed. Contrary to longstanding beliefs, whipping racehorses just doesn’t work.</p> <p><strong>The way forward</strong></p> <p>Our findings reinforce the need for more support for whipping-free races. Importantly, they indicate whip use could potentially be banned without any adverse effect on horses, riders or racing integrity.</p> <p>“Whipping-free” races are not the same as “whip-free” races. While some might argue for <a href="https://horseracingkills.com/campaigns/the-whip/">races with no whips at all</a>, an agreeable compromise would be to let jockeys carry whips, but only use them if their safety is jeopardised.</p> <p>This approach has already been adopted in Norway, where whipping-free races have been <a href="https://www.thoroughbreddailynews.com/a-whip-free-day-of-racing-in-norway/">held for more than 30 years</a> with no apparent negative consequences.</p> <p>Given evolving social values, we believe transitioning to a whipping-free approach is essential for the future of an industry that relies on a <a href="https://theconversation.com/why-horse-racing-in-australia-needs-a-social-licence-to-operate-79492">social licence to operate</a>.</p> <p><em>Written by <a href="https://theconversation.com/profiles/kirrilly-thompson-189510">Kirrilly Thompson</a>, University of South Australia; <a href="https://theconversation.com/profiles/bethany-wilson-578873">Bethany Wilson</a>, University of Sydney; <a href="https://theconversation.com/profiles/paul-mcgreevy-139820">Paul McGreevy</a>, University of Sydney, and <a href="https://theconversation.com/profiles/phil-mcmanus-142805">Phil McManus</a>, University of Sydney. Republished with permission of<a href="https://theconversation.com/research-shows-whipping-horses-doesnt-make-them-run-faster-straighter-or-safer-lets-cut-it-out-144405"> The Conversation.</a> </em></p>

Travel Tips

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Feeling sick is an emotion meant to help you get better faster

<p>You know what it’s like to be sick. You feel fatigued, maybe a little depressed, less hungry than usual, more easily nauseated and perhaps more sensitive to pain and cold.</p> <p>The fact that illness comes with a distinct set of psychological and behavioral features is not a new discovery. In medical terminology, the <a href="https://medlineplus.gov/ency/article/003089.htm">symptom of malaise</a> encompasses some of the feelings that come with being ill. Animal behaviorists and neuroimmunologists use the term <a href="https://doi.org/10.1093/icb/icp028">sickness behavior</a> to describe the observable behavior changes that occur during illness.</p> <p>Health care providers often treat these symptoms as little more than annoying side effects of having an infectious disease. But as it turns out, these changes may actually be part of how you fight off infection.</p> <p><a href="https://scholar.google.com/citations?user=qXvC94wAAAAJ&amp;hl=en&amp;oi=ao">I’m an anthropologist</a> interested in how illness and infection have shaped human evolution. My colleagues and I propose that all these aspects of being sick are features of an <a href="https://doi.org/10.1016/j.evolhumbehav.2019.09.002">emotion that we call “lassitude.”</a> And it’s an important part of how human beings work to recover from illness.</p> <h2>Your body sets priorities when fighting germs</h2> <p>The human immune system is a <a href="https://doi.org/10.1056/NEJM200007063430107">complex set of mechanisms</a> that help you suppress and eliminate organisms – such as bacteria, viruses and parasitic worms – that cause infection.</p> <p>Activating the immune system, however, <a href="https://doi.org/10.1002/ajhb.21045">costs your body a lot of energy</a>. This presents a series of problems that your brain and body must solve to fight against infection most effectively. Where will this extra energy come from? What should you do to avoid additional infections or injuries that would increase the immune system’s energy requirements even more?</p> <p>Fever is a critical part of the immune response to some infections, but the <a href="https://www.ncbi.nlm.nih.gov/books/NBK331/">energy cost of raising your temperature is particularly high</a>. Is there anything you can do to reduce this cost?</p> <p>To eat or not to eat is a choice that affects your body’s fight against infection. On one hand, food ultimately provides energy to your body, and some foods even contain compounds that may <a href="https://doi.org/10.1016/S2221-1691(11)60016-6">help eliminate pathogens</a>. But it also <a href="https://doi.org/10.1186/1743-7075-1-5">takes energy to digest food</a>, which diverts resources from your all-out immune effort. Consuming food also increases your risk of acquiring additional pathogens. So what should you eat when you’re sick, and how much?</p> <p>We humans are highly dependent on others to <a href="https://doi.org/10.1002/ajpa.10325">care for and support us when we’re sick</a>. What should you do to <a href="https://doi.org/10.1177/1474704915600559">make sure your friends and family care for you</a> when you’re ill?</p> <p>My colleagues and I propose that the distinctive changes that occur when you get sick <a href="https://doi.org/10.1016/j.evolhumbehav.2019.09.002">help you solve these problems</a> automatically.</p> <ul> <li>Fatigue reduces your level of physical activity, which leaves more energy available for the immune system.</li> <li>Increased susceptibility to nausea and pain makes you less likely to acquire an infection or injury that would further increase the immune system’s workload.</li> <li>Increased sensitivity to cold motivates you to seek out things like warm clothing and heat sources that reduce the costs of keeping body temperature up.</li> <li>Changes in appetite and food preferences push you to eat (or not eat) in a way that supports the fight against infection.</li> <li>Feelings of sadness, depression and general wretchedness provide an honest signal to your friends and family that you need help.</li> </ul> <p>Of course these changes depend on the context. Any parents reading this article are likely familiar with the experience of being sick but pushing through it because a child needs care. While it may make sense to reduce food intake to prioritize immunity when the sick individual has plenty of energy reserves, it would be counterproductive to avoid eating if the sick person is <a href="https://doi.org/10.1016/j.bbi.2014.01.005">on the verge of starvation</a>.</p> <h2>Sickness as an emotion</h2> <p>So how does your body organize these advantageous responses to infection?</p> <p>The evidence my colleagues and I reviewed suggests that humans possess a regulatory program that lies in wait, scanning for indicators that infectious disease is present. When it detects signs of infection, the program sends a signal to various functional mechanisms in the brain and body. They in turn change their patterns of operation in ways that are useful for fighting infection. These changes, in combination with each other, produce the distinct experience of being sick.</p> <p>This kind of coordinating program is <a href="https://doi.org/10.1080/1047840X.2017.1256132">what some psychologists call an emotion</a>: an evolved computational program that detects indicators of a specific recurrent situation. When the certain situation arises, the emotion orchestrates relevant behavioral and physiological mechanisms that help address the problems at hand.</p> <p>Imagine you’re walking through the woods, thinking you’re alone, and suddenly you are startled by sounds suggesting a large animal is in the underbrush nearby. Your pupils dilate, your hearing becomes attuned to every little sound, your cardiovascular system starts to work harder in preparation for either running away or defending yourself. These coordinated physiological and behavioral changes are produced by an underlying emotion program that corresponds to what you might think of as a certain kind of fear.</p> <p>Some of these coordinating programs line up nicely with general intuitions about what makes up an emotion. Others have functions and features that we might not typically think of as “emotional.”</p> <p>Some psychologists suggest these emotion programs likely evolved to respond to identifiable <a href="https://doi.org/10.1016/0162-3095(90)90017-Z">situations that occurred reliably over evolutionary time</a>, that would affect the survival or reproduction of those involved.</p> <p>This way of thinking has helped researchers understand why some emotions exist and how they work. For instance, the <a href="https://doi.org/10.1098/rstb.2017.0203">pathogen disgust program</a> detects indicators that some potentially infectious agent is nearby. Imagine you smell the stench of feces: The emotion of disgust coordinates your behavior and physiology in ways that help you avoid the risky entity.</p> <p>Another example is the <a href="https://doi.org/10.1073/pnas.1514699113">emotion of shame</a>, which scouts for signs that you’ve done something that causes members of your social group <a href="https://doi.org/10.1016/j.evolhumbehav.2018.05.010">to devalue you</a>. When you detect one of these indicators – a loved one rebukes you for doing something that hurt them, say – the experience of shame helps you adjust your mental map of what kinds of things will cause others to devalue you. Presumably you will try to avoid them in the future.</p> <p>Drawing from the emerging discipline of <a href="https://doi.org/10.1093/emph/eox025">evolutionary medicine</a>, my colleagues and I now apply the idea of these emotion programs to the experience of being sick. We call this emotion “lassitude” to distinguish the underlying program from the outputs it generates, such as sickness behavior and malaise.</p> <p>We hope that our approach to lassitude will help solve problems of practical importance. From a medical perspective, it would be useful to know when lassitude is doing its job and when it is malfunctioning. Health care providers would then have a better sense of when they ought intervene to block certain parts of lassitude and when they should let them be.<!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: http://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/joshua-schrock-885153">Joshua Schrock</a>, Ph.D. Candidate in Anthropology, <a href="http://theconversation.com/institutions/university-of-oregon-811">University of Oregon</a></em></p> <p><em>This article is republished from <a href="http://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/feeling-sick-is-an-emotion-meant-to-help-you-get-better-faster-126915">original article</a>.</em></p>

Mind

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NBN tries to lure new customers with lower prices and faster speed

<p><span style="font-weight: 400;">The company whose in charge of building the National Broadband Network has decided to open the door to cheaper and faster internet plans.</span></p> <p><span style="font-weight: 400;">It comes after abandoning an earlier and unpopular proposal that wanted to charge users more to stream videos.</span></p> <p><span style="font-weight: 400;">NBN Co called it a “Netflix tax” on streaming video that was using up capacity on the network, but due to the backlash from customers has quickly distanced itself from this plan.</span></p> <p><span style="font-weight: 400;">The NBN has indicated shifting its focus to maintaining reliable performance during peak periods as well as making higher speed tiers more affordable.</span></p> <p><span style="font-weight: 400;">“The majority of respondents in the first round of consultation highlighted streaming video as an important application driving the need for higher download speeds and more capacity inclusions,” NBN Co chief customer officer Brad Whitcomb said in a statement.</span></p> <p><span style="font-weight: 400;">Currently, NBN Co sells internet plans to retail service providers on a wholesale basis but providers have been complaining about the wholesale pricing is too high. </span></p> <p><span style="font-weight: 400;">A bundle that was offered earlier in the year that offered up to 50-megabit-per-second downloads and up to 20 mbps uploads surged in popularity once the NBN lowered the price to $45 a month.</span></p> <p><span style="font-weight: 400;">“A number of respondents stated that a discount to the entry level wholesale bundle would help them to maintain an affordable retail broadband plan in a market with uncapped data inclusions,” Mr Whitcomb said.</span></p>

Technology

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6 travel tricks: Get through airport security faster

<p>It’s easy to be a good passenger on a flight. Use your headphones, be polite to the cabin crew and be aware that there are other people on the flight besides yourself. However, navigating the airport can be a bit tricker. Here are a few tips to help you get through the airport with ease.</p> <p><strong>1. Bring an empty water bottle</strong></p> <p>As you’re only able to bring 100ml of liquid through airport security, bringing an empty water bottle with your carry-on is a good tip to avoid paying through the nose for a bottle of water later on.</p> <p>You can easily fill it up in the water fountains provided at the airport, as well as asking cafes to fill it up for you with drinking water.</p> <p><strong>2. Let the check-in staff know if it’s a special occasion</strong></p> <p>If you’re heading somewhere special or off to see your first grandchild, it can be handy to let the check-in staff know this. By simply being friendly and courteous, it can be easier to get a free upgrade on a flight.</p> <p>If you’re feeling bold, you can ask directly.</p> <p><strong>3. Take a picture of your parking spot</strong></p> <p>It can be tricky to remember where you’ve parked your car on the best of days.</p> <p>Taking a photo of your parking spot in a carpark, especially if you’ve parked at the airport, is a good way to ease yourself into the harsh reality of everyday life after a lovely holiday.</p> <p><strong>4. Rebook your flight quickly</strong></p> <p>Waiting in a long line, only to find your flight has been cancelled, can be very frustrating. However, instead of waiting in line to complain to the airport staff, use the airport phone and call the airline to rebook your flight over the phone.</p> <p>This is much quicker than waiting in line. You could also try booking online.</p> <p><strong>5. Wear your heaviest items of clothing</strong></p> <p>This hack is definitely weather dependent, but it can help to free up space in your luggage if you’re wearing your heaviest items of clothing.</p> <p>By doing this, you’ve freed up space and weight in your luggage.</p> <p><strong>6. Bring hotel toiletries with you</strong></p> <p>If you’ve got sticky fingers and often take hotel toiletries from places you’ve stayed at, it’s handy to use them when you’re travelling overseas as they’re usually under the liquid allowance of 100ml.</p> <p>Do you know of any other tips to get through security faster? Let us know in the comments.</p>

Travel Trouble

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8 of the smartest animals that learn even faster than you

<p>If you thought humans were the fastest learners on the planet, you'd be wrong. Here are 8 animals that learn even faster than you. </p> <p><strong>1. Crows know physics</strong></p> <p>Not only can crows recognise faces to differentiate between predatory and benign species, they also understand basic physics, have been known to change entire migration patterns to avoid farms where crows have been killed in the past, and may even memorize city garbage routes so they can snag the inevitable food droppings on trash day.</p> <p>Talk about some of the smartest animals! Cool, calculating, and known to harbor a grudge, crows shouldn’t be compared to gangsters, per se, but we do feel obligated to remind you that a group of them is called a murder. </p> <p><strong>2. </strong><strong>Pigs use mirrors</strong></p> <p>Pigs may as well be man’s best friend, according to a 2015 paper from the International Journal of Comparative Psychology.</p> <p>Like dogs, pigs have been shown to understand emotions, demonstrate empathy, solve mazes, learn simple symbolic languages and, most adorably, make best friends.</p> <p>As some of the smartest animals in the world, the youngest pigs even put our youngest humans to shame.</p> <p>In an experiment where wee British piglets had to use mirrors to divine the path to a hidden bowl of food, piggies as young as six weeks old learned the concept of reflection within a few hours—a milestone that takes baby humans several months to grasp.</p> <p><strong>3. </strong><strong>Octopi are master escape artists</strong></p> <p>True prison-breakers of the sea, these tentacled creatures have proven time and again their talents for popping lids off screw-top jars, compressing their bulky bodies through slit-small holes, and climbing impossibly out of aquarium tanks to their freedom.</p> <p>Otto, a German aquarium octopus, was even known to throw rocks at the glass and spray water at overhead lamps to short-circuit the annoyingly bright lights (on more than one occasion).</p> <p>Add to their rap sheet the recent innovation of assembling shelters from coconut shells, and there’s no denying cephalopods will one day be our overlords. But would you call their plural "octopuses" or "octopi"? </p> <p><strong>4. </strong><strong>Raccoons pick locks</strong></p> <p>If you’re planning a whimsical animal burglary, you’ll definitely want a raccoon anchoring your squad. In a bizarre 1908 study by ethologist H.B. David, raccoons were able to pick complex locks in fewer than 10 attempts, even after the locks were rearranged or flipped upside-down.</p> <p>Various studies conducted from the '60s to the '90s found that raccoons also boast an impeccable memory, able to recall solutions to tasks for up to three years. Plus, a recent study showed raccoons can solve an ancient Greek puzzle that can even stump humans. </p> <p>Bonus fact: Thanks to their broad hearing range, raccoons literally hear earthworms moving underground. (How this will benefit you in your heist is for you to determine.)</p> <p><strong>5. </strong><strong>Squirrels use sleight of hand</strong></p> <p>If you’ve ever second-guessed yourself while trying to remember an online account password, know that you have stooped to sub-squirrel intelligence. According to a Princeton University study, grey squirrels are capable of remembering where thousands of nuts are buried—for months at a time.</p> <p>They’ll even use subterfuge to trick would-be nut takers; in a 2010 study, squirrels who knew they were being watched dug fake caches for their nuts, making a show of digging holes and patting them over with dirt while hiding their precious nuts under their armpits or in their mouth until they could find a more suitable hiding spot elsewhere.</p> <p><strong>6. </strong><strong>Dolphins cheat</strong></p> <p>Dolphins are often cited as the second smartest animals on Earth due to their relatively high brain-to-body size ratio, the capacity to show emotion, and impressive mimicry of the dumb apes who research them.</p> <p>Now, findings from the Institute for Marine Mammal Studies in Mississippi suggest dolphins may also be the second-sneakiest animals on Earth. When dolphins at the Institute were trained to pick up litter in their tanks and exchange them with trainers for fish, one dolphin named Kelly discovered a way to game the system.</p> <p>By hiding scraps of litter under a rock in her tank, Kelly discretely tore single sheets of discarded paper into multiple pieces, then turned them in one at a time to maximize her fishy reward. Kelly’s clever deception, it seems, was no accident; researchers say she did it all on porpoise. </p> <p><strong>7. </strong><strong>Bees hold dance-offs</strong></p> <p>Honeybees have evolved what we call “swarm intelligence,” with up to 50,000 workers in a single colony coming together to make democratic decisions.</p> <p>When a hive gets too crowded in springtime, colonies deploy scouts to look for a new home. If any scouts disagree on where the colony should build its next hive, they argue their case the civilized way: through a dance-off.</p> <p>Each scout performs a “waggle dance” for other scouts in an attempt to convince them of their spot’s merit; the more enthusiastic the dance, the happier the scout was with his spot.</p> <p>The remainder of the colony votes with their bodies, flying to the spot they prefer and joining in the dance until one potential hive reigns #1 bee disco of the neighborhood.</p> <p><strong>8. </strong><strong>Elephants don’t need Facebook</strong></p> <p>In case you’ve forgotten, elephants have incredible memories.</p> <p>They’re able to recall specific routes to watering holes over incredible stretches of terrain and over the span of many years—and they never forget a friend, either. In 1999, an elephant named Shirley arrived at The Elephant Sanctuary in Tennessee. Immediately, a resident elephant named Jenny became animated and playful. It wasn’t love at first sight; Jenny remembered Shirley from when they performed briefly in a circus together—22 years earlier. </p> <p class="p1"><em>Written by Brandon Specktor. This article first appeared in <a href="http://www.readersdigest.com.au/pets/8-smartest-animals-learn-even-faster-you">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.com.au/c/readersdigestemailsubscribe?utm_source=over60&amp;utm_medium=articles&amp;utm_campaign=RDSUB&amp;keycode=WRA87V">here’s our best subscription offer.</a></em></p> <p><img style="width: 100px !important; height: 100px !important;" src="https://oversixtydev.blob.core.windows.net/media/7820640/1.png" alt="" data-udi="umb://media/f30947086c8e47b89cb076eb5bb9b3e2" /></p>

Family & Pets

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JFK's agent speaks out on 55th anniversary of assassination: "I should have been faster"

<p>The secret service agent, who leapt to shield President John F Kennedy after he was shot, has spoken out about the unforgettable turn of events on the 55th anniversary of the assassination.</p> <p>Agent Clint Hill was the first to react, jumping out of a following car and jumping on the back of the presidential limousine, after former marine Lee Harvey Oswald pulled the trigger at President JFK three times.</p> <p>However, before Mr Hill could position himself as a human shield, a bullet pierced the President’s head.</p> <p>In an interview with <em><a href="https://www.thesun.co.uk/"><strong><u>The Sun</u></strong></a> </em>on the anniversary of the assassination, now 86-year-old Mr Hill said he will never be able to forget the day that changed history.</p> <p>“One thing that I’ve never been able to erase from my mind is being on the back of the car looking down at the president, who was lying with his face in Mrs Kennedy’s lap,” Mr Hill said. </p> <p>“The right side of his face is up and I can see that his eyes are fixed. There’s blood everywhere.</p> <p>“I can see the gunshot wound. In the room that’s in the skull I can see that there is no more brain matter left,” he said. </p> <p>“That is something I could never, and have never been able to, erase from my mind.”</p> <p style="text-align: center;"><img style="width: 405.6666666666667px; height: 500px;" src="https://oversixtydev.blob.core.windows.net/media/7822094/image_.jpg" alt="" data-udi="umb://media/2cdb89303572412e8d02e6d3b4fd492c" /></p> <p style="text-align: center;"><em>Clint Hill</em></p> <p>“At the time I never thought ‘I might be killed’ or ‘I won’t see my kids again’,” Mr Hill said.</p> <p>“I didn’t think of that at all. That was the farthest thing from my mind. My goal was to get there to form a cover for them so no more damage could be done.”</p> <p>The former secret service agent also discussed the guilt he still feels today for not being fast enough.</p> <p> “I think I should have been faster,” he said. </p> <p>“My job was to protect them and I was unable to do that.</p> <p>“If I had been slightly faster I may have been able to prevent the president’s fatal wound and that has bothered me ever since. It always will - I’m sure.”</p> <p>Mr Hill also discussed the impact the assassination had on his personal life after suffering from post traumatic stress disorder.</p> <p>From 1976-1982, Mr Hill cut himself off from everyone in his life except for his wife and two children.</p> <p>"I self medicated with alcohol during that period of time,” Clint confessed. </p> <p>“I just didn’t care about anything and I didn’t want to have any contact with anybody.</p> <p>“Friends would come by and I wouldn’t even acknowledge that they were there. I just ignored everything.”</p> <p>In 1982, he was slowly able to reclaim his life back.</p> <p>“I quit drinking, quit tobacco, started to work out a little bit. And I began to gradually get better and better,” he said. </p> <p>“And finally by 1990 I was able to go back to Dallas and walk the streets of Dealey Plaza up into the Texas School Book Depository and look up at the sixth floor window where Oswald shot from and then come away knowing that I had really done everything I could do that day.”</p> <p>Mr Hill said the secret service have a much harder job to protect the President today.</p> <p>“The challenges are much greater to protect the president, whoever it might be,” he said. </p> <p>“And the fact that President Trump does generate a great deal of animosity from various sections of society, it is something that is very concerning."</p>

News

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JFK's agent speaks out on 55th anniversary of assassination: "I should have been faster"

<p>The secret service agent, who leapt to shield President John F Kennedy after he was shot, has spoken out about the unforgettable turn of events on the 55th anniversary of the assassination.</p> <p>Agent Clint Hill was the first to react, jumping out of a following car and jumping on the back of the presidential limousine, after former marine Lee Harvey Oswald pulled the trigger at President JFK three times.</p> <p>However, before Mr Hill could position himself as a human shield, a bullet pierced the President’s head.</p> <p>In an interview with <em><a href="https://www.thesun.co.uk/"><strong><u>The Sun</u></strong></a> </em>on the anniversary of the assassination, now 86-year-old Mr Hill said he will never be able to forget the day that changed history.</p> <p>“One thing that I’ve never been able to erase from my mind is being on the back of the car looking down at the president, who was lying with his face in Mrs Kennedy’s lap,” Mr Hill said. </p> <p>“The right side of his face is up and I can see that his eyes are fixed. There’s blood everywhere.</p> <p>“I can see the gunshot wound. In the room that’s in the skull I can see that there is no more brain matter left,” he said. </p> <p>“That is something I could never, and have never been able to, erase from my mind.”</p> <p style="text-align: center;"><img style="width: 405.6666666666667px; height: 500px;" src="https://oversixtydev.blob.core.windows.net/media/7822094/image_.jpg" alt="" data-udi="umb://media/2cdb89303572412e8d02e6d3b4fd492c" /></p> <p style="text-align: center;"><em>Clint Hill</em></p> <p>“At the time I never thought ‘I might be killed’ or ‘I won’t see my kids again’,” Mr Hill said.</p> <p>“I didn’t think of that at all. That was the farthest thing from my mind. My goal was to get there to form a cover for them so no more damage could be done.”</p> <p>The former secret service agent also discussed the guilt he still feels today for not being fast enough.</p> <p> “I think I should have been faster,” he said. </p> <p>“My job was to protect them and I was unable to do that.</p> <p>“If I had been slightly faster I may have been able to prevent the president’s fatal wound and that has bothered me ever since. It always will - I’m sure.”</p> <p>Mr Hill also discussed the impact the assassination had on his personal life after suffering from post traumatic stress disorder.</p> <p>From 1976-1982, Mr Hill cut himself off from everyone in his life except for his wife and two children.</p> <p>"I self medicated with alcohol during that period of time,” Clint confessed. </p> <p>“I just didn’t care about anything and I didn’t want to have any contact with anybody.</p> <p>“Friends would come by and I wouldn’t even acknowledge that they were there. I just ignored everything.”</p> <p>In 1982, he was slowly able to reclaim his life back.</p> <p>“I quit drinking, quit tobacco, started to work out a little bit. And I began to gradually get better and better,” he said. </p> <p>“And finally by 1990 I was able to go back to Dallas and walk the streets of Dealey Plaza up into the Texas School Book Depository and look up at the sixth floor window where Oswald shot from and then come away knowing that I had really done everything I could do that day.”</p> <p>Mr Hill said the secret service have a much harder job to protect the President today.</p> <p>“The challenges are much greater to protect the president, whoever it might be,” he said. </p> <p>“And the fact that President Trump does generate a great deal of animosity from various sections of society, it is something that is very concerning."</p>

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Doing this one thing before bed will help you fall asleep faster

<p>There’s nothing worse than getting into bed and feeling ready to sleep when all of a sudden a flood of intrusive thoughts decides to jolt you awake.</p> <p><em>Did I say the wrong thing today? I hope Anne isn’t angry at me.</em></p> <p><em>I’ve got so many errands to run tomorrow. How will I get everything done?</em></p> <p><em>What was that sound? Did I forget to lock the front door?</em></p> <p>Before you know it, it’s been an hour and you’re still far from the land of nod.</p> <p>So what can you do to switch off those annoying thoughts and fall asleep faster? Well, the key could be sitting on your desk right now.</p> <p><a href="http://psycnet.apa.org/doiLanding?doi=10.1037%2Fxge0000374" target="_blank"><strong><span style="text-decoration: underline;">According to a new study</span></strong></a> published in the<em> Journal of Experimental Psychology,</em> writing down a to-do list before turning in could be the secret to getting a longer night’s sleep.</p> <p>Researchers from Baylor University monitored the sleep patterns of 57 adults and told half to write down “everything you have to remember to do tomorrow and over the next few days,” in bullet points or paragraph form for five minutes prior to going to bed. The other half were told to write down what they’d done that day and on the previous days.</p> <p>“We live in a 24/7 culture in which our to-do lists seem to be constantly growing and causing us to worry about unfinished tasks at bedtime,” lead author and assistant professor of psychology and neuroscience at Baylor University, Michael Scullin, said in a statement.</p> <p>“Most people just cycle through their to-do lists in their heads, and so we wanted to explore whether the act of writing them down could counteract night-time difficulties with falling asleep.”</p> <p>What they found was that those who wrote a to do list before bed fell asleep “significantly faster” than those who simply wrote down that they had completed. Furthermore, those who wrote longer, more specific to do lists fell asleep even faster than those who wrote shorter, more general ones.</p> <p>“We think that when people offload everything in their mind that might be hard to remember otherwise, it gives them some relief from that rumination,” Scullin told <a href="http://time.com/5097840/how-to-fall-asleep-faster/" target="_blank"><em><strong><span style="text-decoration: underline;">Time</span></strong></em></a>.</p> <p>But it’s not enough to just think about what you have to do the next day, he explains. “It seems to be the act of writing it out that’s the key ingredient.”</p> <p>Although the nine extra minutes of sleep the to do list participants got over their completed list counterparts doesn’t seem like much, it’s comparable to the results observed in clinical trials for some prescription sleep medications.</p> <p>“It’s not insignificant,” he says. “Getting nine extra minutes of sleep every night can actually make a real difference.”</p> <p>Tell us in the comments below, have you tried this method? Did it work for you?</p>

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5 popular foods that could be making you age faster

<p>If you are concerned about slowing down the effects of ageing, new information shows that not only should you be worried about what you are putting on your skin, but in your body too. Susie Burrell, registered dietician and founder of Shapeme.com, had this to say on the matter, “As a general rule of thumb, dietary patterns with a high glycemic load increase inflammatory processes in the body over time, while diets high in salt result in fluid retention, swelling and increase pressure on a number of the body’s systems” via Daily Mail Australia.</p> <p>While we no doubt by now know the risks associated with excess consumption of processed foods, which can be notoriously high in salt, fat and sugar, these five popular dietary items have recently been targeted as especially detrimental during the aging process: </p> <p><strong>Chai lattes</strong></p> <p>Many coffee shops use high-sugar syrups when making their chai lattes, and this can wreak havoc on your skin. According to Burrell, “Pre-mixed chai can contain as much as six teaspoons of sugar in a single serve and when you combine that with the sugars found naturally in milk you have a sugar bomb hidden in a seemingly healthy drink choice.”</p> <p>Sugars found in many popular hot drink choices form detrimental molecules in the blood stream that damage the protein and consequently, the collagen, found in the body, both of which are essential for young, healthy skin. </p> <p><strong>Muffins and banana breads</strong></p> <p>Muffins and breads may seem like a convenient, quick go-to or morning breakfast, but according to Burrell, these can be doing more harm than good: “The potent mix of saturated fat and sugar mean that processed carbohydrates are a nightmare when it comes to increasing inflammation in the body.” </p> <p><strong>Fried foods</strong> </p> <p>This one might be a little more obvious. Pizzas and other fatty fried foods are not just low in nutritional value, but according to Burrell, “Not only are our favourite fried foods are packed full of salt, but the trans fats found in many fast foods means you should consume as little commercially fried and packaged foods as possible as they have been specifically linked to cellular damage.” </p> <p><strong>Fruit juices</strong></p> <p>Premade fruit juices are another sugar culprit. Not only can the acid found in citrus damage our teeth’s enamel, but the sugars are doing no favours for our skin. “Not only is fruit juice highly acidic…but with more than six teaspoons of sugar per glass, juice will send your insulin levels sky rocketing,” said Burrell, “The high insulin levels are linked to both inflammation and weight gain.” Ouch!   </p> <p><strong>Pre-packaged soups</strong></p> <p>When it comes to packet soups, Burrell states that their high sodium content is the killer: “With more than 800 – 1000 milligrams of sodium in a single serve of many of them, packet soups are likely to leave you bloated and retaining fluid.”

</p> <p>So which foods can we count on to actually help slow the body’s aging process? Nuts, milk, fish, whole grains, red wine (in moderation) and fruits and vegetables all contain beneficial fats, omega-3, or anti-oxidants that help protect your skin cells, bones and heart.</p> <p><strong>Related links:</strong></p> <p><span style="text-decoration: underline;"><em><strong><a href="/health/wellbeing/2015/03/unhealthy-foods-to-avoid/">6 unhealthy foods to avoid</a></strong></em></span></p> <p><a href="/health/wellbeing/2015/06/how-to-keep-bones-healthy/"><span style="text-decoration: underline;"><em><strong>7 things you can do to keep your bones healthy<span style="font-family: 'Times New Roman';"> </span></strong></em></span></a></p> <p><a href="/lifestyle/beauty-style/2015/05/habits-that-cause-wrinkles/"><em><strong><span style="text-decoration: underline;">5 surprising habits that cause wrinkles</span></strong></em></a></p> <p> </p>

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The secret to drying clothes faster

<p><span>It can take quite a while for laundry to dry and it seems like everyone has wondered how the time-consuming task could be shortened. Using a dryer definitely helps reduce the time it takes for laundry to dry but there is a different trick that will make the process even faster.</span></p> <p><span>The secret to reducing the time it takes for your clothes to dry is as easy as adding a clean, dry tea towel to your load of wet clothes in the dryer.</span></p> <p><span>It sounds a bit weird but cleaning expert Shannon Lush stands by the trick, claiming it reduces drying time by a third.</span></p> <p><span>Shannon admitted that she hated using clothes dryers at all but when she does she always puts her trick to use.</span></p> <p><span>She explained, “It wicks the water away and spreads the surface area for the dryer to do its work.”</span></p> <p><span>If all we have to do to save time is add an extra item to our laundry pile, then we are onboard.</span></p> <p><em><strong>To find your home essentials <a href="https://shop.oversixty.com.au/?utm_source=over60&amp;utm_campaign=Over60Shop&amp;utm_medium=in-article-link-o60shop&amp;utm_content=over60-shop" target="_blank"><span style="text-decoration: underline;">head to the Over60 Shop for high-quality offerings</span></a>.</strong></em></p> <p><a href="https://shop.oversixty.com.au/collections/bathroom?utm_source=Over60&amp;utm_medium=in-article-banner-bathroom&amp;utm_campaign=Over60Shop&amp;utm_content=over60-shop" target="_blank"><img src="http://media.oversixty.com.au/images/EditorialAddon/201706_Shopnow_EditorialAddon_468x60_Bathroom.jpg" alt="Over60 Shop - Bathroom Range"/></a></p>

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Are Australian women really ageing faster than the rest of the world?

<p><em><strong>Ruth Hubbard is an Associate Professor for the Centre of Research in Geriatric Medicine at The University of Queensland. Ian Musgrave is a senior lecturer in Pharmacology at the University of Adelaide. </strong></em></p> <p>Across the developed world, looking older than your chronological age is considered a drawback. Western societies value physical beauty and vitality while science is actively trying to find a <span style="text-decoration: underline;"><strong><a href="https://theconversation.com/the-search-to-extend-lifespan-is-gaining-ground-but-can-we-truly-reverse-the-biology-of-ageing-75127" target="_blank">way to reverse the ageing process</a></strong></span> altogether.</p> <p>This is probably why a study published in the latest issue of <span style="text-decoration: underline;"><strong><a href="http://onlinelibrary.wiley.com/doi/10.1111/ajd.12637/abstract" target="_blank">The Australasian Journal of Dermatology</a></strong></span>, that concluded Australian women report more severe signs of facial ageing sooner than other women, received a <span style="text-decoration: underline;"><strong><a href="https://news.google.com/news/story?ncl=dwL1pRkK3Ut25EM6GZL7v8C_U2hRM&amp;q=ageing+australian+women+us+women&amp;lr=English&amp;hl=en&amp;sa=X&amp;ved=0ahUKEwi8yrbcr7LTAhUCtJQKHWvuBCIQqgIIIjAA" target="_blank">fair amount of media coverage</a></strong></span>.</p> <p>It generated alarming <span style="text-decoration: underline;"><strong><a href="http://www.smh.com.au/lifestyle/health-and-wellbeing/wellbeing/why-aussie-women-are-ageing-up-to-20-years-faster-than-us-women-20170410-gvho9k.html" target="_blank">headlines such as</a></strong></span>:</p> <p><em>Why Aussie women are ageing up to 20 years faster than US women</em></p> <p>Like the research paper itself, these articles focused on photoageing – the damage done to our skin by exposure to high UV levels. But there is quite a bit more to the ageing process than wrinkles and crow’s feet. And the “20 years faster” claim also deserves scrutiny.</p> <p><strong>How was the study done?</strong></p> <p>The paper was published in a reputable, peer-reviewed outlet – the official journal of the Australasian College of Dermatologists and the New Zealand Dermatological Society.</p> <p>The sample was 1,472 women aged 18-75 (averaging late 40s) from Australia, the UK, Canada and the US. They were recruited between December 2013 and February 2014 from an internet-based polling panel.</p> <p>The women were asked to use a mirror to compare their own facial features to photographs illustrating increasing signs of ageing (from none to severe) for eight different characteristics.</p> <p>These were static forehead lines, crow’s feet, glabellar (frown) lines, tear troughs (groove between lower eyelid and cheek), mid-face volume loss, nasolabial folds (the two skin folds that run from the nose to the corner of the mouth), oral commissures (the corners of the mouth) and perioral lines (wrinkles around the lips).</p> <p>They were asked to choose one image – out of four to six (depending on the feature) – that most represented their current facial features in the absence of facial expression.</p> <p>People were excluded if they had significant facial trauma or burns, or if they’d had any form of plastic surgery, including Botox, fillers or laser treatments.</p> <p>Skin colour can be categorised by its typical response to UV light: from type one, which is very fair skin that always burns and never tans, to type six, which is dark brown skin that never burns and always tans. In this study, only women with skin types one to three were included.</p> <p style="text-align: center;"><strong><img width="498" height="420" src="https://oversixtydev.blob.core.windows.net/media/37596/in-text-11_498x420.jpg" alt="In Text 11 (1)"/><br /></strong></p> <p style="text-align: center;"><em>The women were asked to use a mirror to compare their own facial features to photographs illustrating increasing signs of ageing. Image credit: <span style="text-decoration: underline;"><strong><a href="http://onlinelibrary.wiley.com/doi/10.1111/ajd.12637/full" target="_blank">Screenshot of Australasian Journal of Dermatology</a></strong></span>.</em></p> <p><strong>What were the results?</strong></p> <p>Australian women reported more severe facial lines and higher rates of facial change with age than women from the other countries, particularly those from the US. Though, interestingly, for women in their 70s, the average severity of facial lines was generally similar from country to country.</p> <p>The researchers then looked at the 30% or more of women who reported moderate or severe ageing for all features. They found that in Australia, this occurred:</p> <p><em>from the ages of 30-59 years […] but this proportion of US women did not report this level of severity until the ages of 40–69 years.</em></p> <p>This seems to be the crux of the paper, and the finding that underpins the conclusion that we’re ageing 20 years faster than we should be.</p> <p>The study has many strengths. It is elegantly written and some aspects of the methodology are robust. For example, Asian women experience skin wrinkling later than Caucasian women, and smoking is associated with more skin ageing. So the researchers made sure these factors were not responsible for the results by adjusting their analyses for age, race and smoking status.</p> <p>The results are certainly plausible and consistent with other studies. People living in Australia are exposed to higher levels of UV radiation, which is responsible for most age-associated cosmetic skin problems in fair-skinned people.</p> <p>A <span style="text-decoration: underline;"><strong><a href="https://www.ncbi.nlm.nih.gov/pubmed/21196710" target="_blank">study</a></strong></span> of 1,400 randomly selected residents of a Queensland community used casts of the back of the hand and dermatological assessment to show that premature ageing of the skin was associated with high sun exposure during leisure or work.</p> <p><strong>What is the problem?</strong></p> <p>There are two main limitations of the study. First, the differences in self-reported facial lines may be statistically significant across countries, but this does not mean they are clinically significant.</p> <p>Figures in the research plot the average severity of each line against age, with different colours representing each of the four countries.</p> <p>Participants had up to six photographs to choose from, so the severity scale could range from 0 to 6. In the figures, the colours follow very similar trajectories and often overlap. Even the biggest gap between the countries looks like it represents a difference of 0.3 or 0.5. This is relatively small and may not be something anyone could observe.</p> <p>Second, it is not clear why the researchers decided to focus on the 30% or more of women who reported moderate or severe ageing for all features. No other studies have used this cut-off.</p> <p>The authors said that:</p> <p><em>this cut-off was chosen to yield the best sensitivity in detecting differences in facial ageing severity among countries.</em></p> <p>This suggests fewer differences were found than if another cut-off was considered. For example, would there have been significant differences when 20% of women rated each feature as having moderate or severe signs of ageing? Or 50%? Or 90%? Choosing a cut-off which is not based on a clinically meaningful or validated proportion raises questions about the true significance of the reported changes.</p> <p><strong>What else should we consider?</strong></p> <p>The title of the study is an accurate reflection of its content, stating that it is a comparison of self-reported signs of facial ageing. But the accompanying media coverage implies Australian women are ageing prematurely.</p> <p>There is no evidence this is true. Robust studies of many tens of thousands of women show Australians are very similar to women in Europe and North America, through middle age to the extremes of old age. The <span style="text-decoration: underline;"><strong><a href="http://www.alswh.org.au/" target="_blank">Australian Longitudinal Study on Women’s Health</a></strong></span> provides a wealth of data in this field.</p> <p>More important markers of health status in older people – disability, self-rated health, depression and anxiety, dementia – are all comparable. Life expectancy at birth (84.4 years for women) is slightly <span style="text-decoration: underline;"><strong><a href="http://www.aihw.gov.au/deaths/life-expectancy/" target="_blank">higher in Australia</a></strong></span> than in the other countries studied in this paper.</p> <p><strong>What is the take-home message?</strong></p> <p>Despite the methodological limitations of the study, in some ways it is good for it to be widely publicised.</p> <p>Just like public health campaigns about premature ageing were used to decrease smoking rates in women (and thus reduced multiple smoking-related disease), the message Aussies may be looking older because of UV radiation may encourage us to limit our sun exposure. This would then reduce melanoma and other skin cancers.</p> <p>As a type one redhead living in Brisbane, I shall certainly continue to wear my hat. <strong>– Ruth Hubbard</strong></p> <p><strong>Peer Review</strong></p> <p>This Research Check fairly outlines the strengths (number of participants, accounting for age and other factors like smoking) and limitations (self-reporting and limitations in adjusting for confounding variables).</p> <p>It also addresses the issue that caused the alarmist headlines – the graph showing when more than 30% of women rated a facial feature as reflecting moderate or severe signs of ageing. The author correctly points out there is no justification in choosing the 30% cutoff, that no other study uses it and that it is unlikely to be of any clinical significance.</p> <p>More importantly, the Research Check analyses the figure that presents data for women across the various age groups. It points out most of the curves overlap, and that differences between groups of women are actually hard to see.</p> <p>I would go even further and say that while the 95% confidence interval - an important estimate of variation - is presented in the tables, it is not applied to the graphs. If you show the 95% confidence intervals reported in the tables to the graphs, you would see most of the values for the women in other countries would not be significantly different to those in Australia.</p> <p style="text-align: center;"><img width="237" height="201" src="https://oversixtydev.blob.core.windows.net/media/37597/22.png" alt="22 (2)"/></p> <p align="center"><em>It’s difficult to see the variations between countries in the graphs. Image credit: <span style="text-decoration: underline;"><strong><a href="http://onlinelibrary.wiley.com/doi/10.1111/ajd.12637/full" target="_blank">Screenshot of Australasian Journal of Dermatology</a></strong></span>.</em></p> <p>For example, in the graph showing nasolabial folds, women in the light-poor UK have the same (age 18-29, 40-49) or marginally worse (age 70-79) nasolabial folds than in Australia.</p> <p>This Research Check gives a clear, detailed and easily understandable background to the paper made visible by somewhat frenetic media reports. <strong>– Ian Musgrave</strong></p> <p><em>Written by Ruth Hubbard and Ian Musgrave. First appeared on <a href="http://www.theconversation.com" target="_blank"><span style="text-decoration: underline;"><strong>The Conversation</strong></span></a>.</em><img width="1" height="1" src="https://counter.theconversation.edu.au/content/76078/count.gif?distributor=republish-lightbox-advanced" alt="The Conversation"/> </p>

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