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5 reasons art therapy is great for your mental health as you age

We know how important it is to look after our <a style="color: blue;" href="https://www.betterhealth.vic.gov.au/health/servicesandsupport/healthy-and-active-ageing">physical health</a> as we age, but our mental health is equally important. <a style="color: blue;" href="https://aifs.gov.au/resources/short-articles/normalising-mental-illness-older-adults-barrier-care">Studies have shown</a> that besides the immediate impact on wellbeing, older people with untreated mental ill health are at risk of poorer overall health, increased hospital admissions, and an earlier transition into aged care. Art therapy is an excellent way to boost our mental wellbeing. In a nutshell, this type of therapy is when visual art, such as drawing, sculpting, or collage, is used in a <a style="color: blue;" href="https://www.rtor.org/2018/07/10/benefits-of-art-therapy/">therapeutic context</a>. And don’t be put off if you haven’t picked up a paintbrush since you were a kid. Art therapy is not about creating works of beauty but about the process. It’s a completely <a style="color: blue;" href="https://cata.org.au/faqs-myth-busters/#:~:text=The%20focus%20of%20Creative%20Art,%2C%20growth%20and%20self%2Dawareness.&text=Reality%3A%20Creative%20Art%20Therapy%20does,to%20affect%20change%20and%20growth.">judgement free zone</a>! Emotional release: Growing up, many of us were never taught that it was okay to express how we’re feeling, especially emotions like anger and sadness. In that way, art therapy can be ideal us older folks who often feel stuck when it comes to expressing ourselves. Art therapy provides the opportunity to express our <a style="color: blue;" href="https://creativityintherapy.com/2017/06/expressing-emotions-creativity-6-step-art-process/">inner experiences</a> in a visual way. Through the act of creation, we can release pent-up feelings, reduce stress, and experience emotional release. Another challenging emotion that art therapy can help with is grief. As we age, we are more likely to experience the <a style="color: blue;" href="https://www.nari.net.au/the-impact-of-prolonged-grief-in-older-people">loss of a loved one</a> and we don’t get ‘used to it’. The hole it leaves in our hearts is just as dark. Through <a style="color: blue;" href="https://www.vivianpaans.com.au/blog/healing-through-art-how-art-therapy-can-help-with-grief-and-wellbeing">creating art</a> we can explore the feelings of grief and sadness in a safe, judgement-free space. It can also foster a sense of self-compassion and when we have more compassion for ourselves, it becomes easier to accept our emotions. Stress relief: <a style="color: blue;" href="https://www.sane.org/information-and-resources/facts-and-guides/facts-mental-health-issues">Anxiety, depression, and past traumas</a> can heavily impact on our daily lives. Risk factors over our lifespans may change but they don’t magically disappear once we hit a certain age. Illness, grief, financial stress, social isolation, and life transitions such as menopause can all be <a style="color: blue;" href="https://www.healthdirect.gov.au/older-people-and-mental-health">contributing factors</a> of poor mental health for older adults. Creating art can ease symptoms as we refocus on what we’re creating and move thoughts away from overthinking and worry. Creating art releases <a style="color: blue;" href="https://www.rtor.org/2018/07/10/benefits-of-art-therapy/">dopamine,</a> the chemical responsible for allowing us to feel pleasure and satisfaction. This further reduces bothersome symptoms of anxiety and depression. Also, participating in art therapy leads to a more creative brain. A creative brain is better equipped to create stress-relieving techniques for other areas of our lives. Through creating art, we draw the fears that are inside our minds. This takes them out of our heads and places them away from us, helping us feel more in control. Recovering from <a style="color: blue;" href="https://www.interrelate.org.au/news-media/blogs/november-2021/how-art-can-heal-trauma">trauma</a> can be a lifelong process for many, and it’s important for someone dealing with it to find tools that will help this process. Art therapy can be one of those as it can give a sense of agency and self-understanding through the ability to express feelings symbolically. This can give <a style="color: blue;" href="https://anzacata.org/About-CAT">new perspectives</a> of ourselves and our worldview which is essential in the recovery process. It can also help connect with deeply stored emotions and help process them. Self-discovery: When we are younger we are often so busy working, socialising, and raising a family many of us never get a chance to take the time out for <a style="color: blue;" href="https://www.visionpsychology.com/starting-the-process-of-self-discovery/">self-discovery</a>. Self-discovery is important in our lives as it gives us a clearer sense of purpose and direction in life. In turn, this leads to making better decisions that lead to our overall happiness. Some of us see our kids leave home and suddenly we’re left wondering, who am I when I don’t have a family to care for? Creating art can help us acknowledge and recognise feelings that have been suppressed in our subconscious. Through learning to use different techniques of art our minds open up to thinking more freely. Self-discovery comes from both the finished product we create as well as the process of making it. Self-esteem: As we age, it’s easy to look in the mirror and struggle to recognise the person we see. Our bodies are changing, and it can often feel like society doesn’t value us as much as when we were young. It can be a major shift in the way we view ourselves and lead to poor self-esteem. Art therapy teaches us how to use a variety of media to create something new. We can develop talents and see strengths as we master new materials and see the completion of projects. This sense of accomplishment can be a big leg up to our <a style="color: blue;" href="https://artbusinessnews.com/2022/01/benefits-of-art-therapy/">self-esteem.</a> A sense of community: <a style="color: blue;" href="https://likefamily.com.au/blog/what-is-loneliness-and-how-does-it-affect-someone/">Loneliness</a> is a big contributor to poor mental health. <a style="color: blue;" href="https://www.psychiatrist.com/news/study-why-older-people-feel-so-lonely/">Studies</a> show two groups of people are most at risk: young adults and older people. With factors at our age such as children leaving home, not working as much or at all, living alone, and chronic illness, it’s easy to see how loneliness can creep into our lives. Group art therapy is a wonderful way to connect with others. We share a space with those who have similar interests, and it gives us a sense of belonging. For those who can't make a session in person due to distance or illness, some therapists offer <a style="color: blue;" href="https://www.artandplaytherapytraining.com.au/art_therapy">online group art therapy</a>. You don’t need to see an art therapist to get the mental health benefits of creating art. But the advantage of that is they have the skills to work out what best suits your needs. They’ll also work with you through any tough emotions that may arise from your art therapy. So maybe it’s time to hide those new coloured pencils from the little ones, crack them open, and enjoy them yourself! If you’d like to find out more about art therapy sessions, the links below are helpful. They offer online, in person and group sessions. <a style="color: blue;" href="https://www.zevaarttherapy.com/" target="_blank" rel="noopener">https://www.zevaarttherapy.com/</a> <a style="color: blue;" href="https://www.alliedarttherapy.com.au/" target="_blank" rel="noopener">https://www.alliedarttherapy.com.au/</a> <a style="color: blue;" href="https://www.solacecreativetherapies.com.au/" target="_blank" rel="noopener">https://www.solacecreativetherapies.com.au/</a> <a style="color: blue;" href="https://cata.org.au/programs-ndis/online-creative-art-therapy/" target="_blank" rel="noopener">https://cata.org.au/programs-ndis/online-creative-art-therapy/</a> And for some more ideas on dabbling in art therapy on your own (or with a friend), check out Shelley Klammer’s amazing resources. She is US-based but has some online workshops that are also amazing: <a style="color: blue;" href="https://www.expressiveartworkshops.com/expressive-art-resources/100-art-therapy-exercises/" target="_blank" rel="noopener">https://www.expressiveartworkshops.com/expressive-art-resources/100-art-therapy-exercises/</a> Article written by Kylie Carberry Image: Shutterstock

Mind

“We need a donor”: Parents' desperate plea to save young daughter

The heartbroken parents of five-year-old Addison Kemp have made a desperate plea to save their young daughter. Addison suffers from a rare health condition called severe Aplastic anaemia, which means that her body’s bone marrow does not produce enough new blood cells to carry out vital tasks like carry oxygen, control infections or heal after an injury. This means that even a simple nosebleed can be catastrophic for the young girl, as she's forced to spend days in hospital getting blood transfusions to stay alive. Her parents Bianca and Daniel have spoken about her condition in an interview with A Current Affair and explained how without a bone-marrow transplant, the condition could mean death for their young daughter. “She wouldn’t live,” Ms Kemp said. “We need a donor.” The couple first found out about their daughter's condition after she returned home from school with bruises all over her body. Addison was taken to the doctor for a blood test, and they found out about the devastating condition a day later and were told to immediately take her to Queensland Children’s Hospital. “I was gutted, I was devastated. Getting a phone call from the doctor saying you need to rush your little girl to the hospital. That wasn’t a phone call that I wanted,” Mr Kemp said. Addison now has to stay in hospital until she can be matched with a donor. Her little sister Crimson, misses her every day that they are apart. “She gets a bit upset every day that they are not home,” Mr Kemp said. The family said that their bone-marrow did not match up with Addison, and no registered Australian donors had matched up with her either. However, not all hope is lost as any regular Australian could help save a life. Lisa Smith, from bone marrow donation charity Strength to Give, said that the donation process is similar to donating blood which involves a short course of injections before the operation. “The vast majority of time, it is you sitting in a chair, having your blood filtered, while you are watching Netflix," Smith said. Ms Kemp begged Australians to sign up as donors. “I really want to put the message out there that if you can, do,” she said. “You could be saving a life, that’s the biggest thing you could do in the world.” Image: A Current Affair

Caring

It’s so hard to see a doctor right now. What are my options?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/anthony-scott-10738">Anthony Scott</a>, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a> Deciding whether to wait and see if your health condition improves or go to a GP can be a difficult task. You might be unsure about where to go, whom to see, how much it will cost and whether you’ll need to take time off work. These choices can create significant barriers to accessing health care in Australia. There is often limited information available about the pros and cons of the different options. Often, we stick to what we know, unaware of better alternatives. But making the wrong decision about how to access care can impact both your health and finances. So what are your options? And what policy reforms are needed to improve affordable access to care for all Australians? <h2>How quickly can I be seen?</h2> Access depends on how long it takes you to speak to a GP, or be seen in an emergency department, or by a community pharmacist, or a nurse practitioner whom you can see directly. Access depends on where you live and the time of day. The rise of telehealth means GPs now get paid to talk to you on the phone, which is great for many minor ailments, medical certificates, repeat scripts or getting test results. Call centres such as <a href="https://www.healthdirect.gov.au/">Healthdirect</a> have been available for some time and now <a href="https://www.vved.org.au/patients/">virtual emergency departments</a> can also see you online. There are even GPs who only provide their services <a href="https://www.instantscripts.com.au/gp-online/">online</a> if you can pay. A phone call can save you valuable time. Before COVID, you needed to take half a day off work to see a GP, now it takes five to ten minutes and the GP even calls you. Things get more tricky outside of normal working hours and at weekends – appointments are harder to come by, it is unlikely you will be able to see a GP whom you know, and out-of-pocket costs might be higher. If you can’t wait, your local emergency department is likely to be more accessible, or you might be lucky enough to live near a bulk-billed Medicare <a href="https://www.health.gov.au/find-a-medicare-ucc">urgent care clinic</a>, where you don’t need an appointment. Tomorrow’s federal budget <a href="https://www.smh.com.au/politics/federal/more-free-urgent-care-clinics-part-of-8-5-billion-health-commitment-20240511-p5jcse.html">will include</a> funding for another 29 urgent care clinics, on top of the 58 already operating. But things are much worse if you live if a rural or remote area, where choice is limited and you need to wait much longer for GP appointments or travel long distances. Telehealth helps but can be expensive if it is not with your usual doctor. <h2>Who will I see?</h2> Access depends on who you will see. At the moment, this will usually be your GP (or, depending on the severity of your health concern, your community pharmacist or local emergency department staff). But to see your preferred GP you might need to wait as they are usually very busy. But a <a href="https://www.health.gov.au/resources/collections/issues-papers?language=en">review</a> of “scope of practice” in primary care aims to free up GPs’ time and use their skills more effectively. So in future, you could receive more of your health care from qualified nurses, nurse practitioners, pharmacists and other health professionals. But which tasks can be delegated to other health professionals is a significant bone of contention for GPs. For GP practices facing significant cost pressures, safely delegating tasks to other less costly health professionals also makes good business sense. <h2>How much will it cost?</h2> Access depends on out-of-pocket costs. Bulk billing of GP services reached a peak of <a href="https://www.health.gov.au/resources/publications/medicare-quarterly-statistics-state-and-territory-december-quarter-2023-24?language=en">89.6%</a> in the September quarter of 2022 but plummeted to 76.5% by the September quarter of 2023. Last November, bulk billing incentives for children under 16 and those on concession cards were tripled, and between November and December 2023 bulk billing had <a href="https://www.health.gov.au/ministers/the-hon-mark-butler-mp/media/bulk-billing-slide-stopped-thanks-to-albanese-government?language=en">increased</a> from 76.5% to 77.7%. They key issue for patients is that it remains uncertain whether a GP will bulk bill you. You often don’t know this until you get into the consultation, at which point you can’t back out. Unless the whole practice bulk bills and so it is guaranteed, it’s entirely up to the GP whether you are bulk billed. It’s difficult to think of any other service where you don’t know how much you will pay until after you have used it. <h2>How can policymakers improve access to care?</h2> Government policies to strengthen primary care have focused on giving patients improved access through telehealth, urgent care clinics and <a href="https://www.health.gov.au/resources/publications/strengthening-medicare-taskforce-report?language=en">Strengthening Medicare</a> initiatives, which are currently being developed. But uncertainty surrounding out-of-pocket costs can deter people from seeking medical attention, or delay care or go instead to the emergency department or urgent care clinic where there is no out-of-pocket cost. <a href="https://www.abs.gov.au/statistics/health/health-services/patient-experiences/latest-release">Cost is a factor</a> that leads to 20% of those with a mental health problem and 30% of those with chronic disease to delay or avoid visiting a health professional. Those most in need are more likely to miss out on necessary visits and prescriptions, sometimes with disastrous consequences. A recent <a href="https://academic.oup.com/qje/advance-article-abstract/doi/10.1093/qje/qjae015/7664375?login=false">study</a> shows people can die if they stop heart medications due to increased out-of-pocket costs. The next task for policymakers should be developing policies to guarantee there are no out-of-pocket costs for those on low incomes. This could be a worthwhile investment in our health and should be included in tomorrow’s budget.<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/229191/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/anthony-scott-10738">Anthony Scott</a>, Professor of Health Economics, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/its-so-hard-to-see-a-doctor-right-now-what-are-my-options-229191">original article</a>. </div>

Caring

4 ways to avoid foot pain when travelling

Whether it’s caused by a hectic day of sightseeing or a mad rush through the airports, there’s nothing quite as annoying as foot pain when you’re on holidays. And when you consider how easy it is to avoid (so long as you take the correct preventative measures) you’ll feeling like kicking yourself for putting up with it for all these years. Here are four ways to avoid foot pain when travelling. 1. Choosing the right pair of shoes Out of all the fashion statements, shoes are probably responsible for more chronic foot pain than anything else. So make sure you choose the right pair of shoes for your trip. For example, if you’re going to be walking around all day sightseeing it might be an idea to ditch the stiletto heels for a pair of joggers (even if they’re not quite so aesthetically pleasing). Dr Robert Mathews from Cremorne Medical in NSW says, “I recommend wearing supportive shoe such as running shoes. If you want to wear something more stylish then consider buying some gel insoles to slip in your shoes, you can get a wide variety of these from your local chemist.“ 2. Manage your feet on flights Foot swelling can become quite a big problem on long haul flight, so managing your feet becomes crucial. Simple, preventative measures anyone can take, like wearing support stocks, standing up every so often to move around or even just flexing your feet and wriggling your toes, can make a big difference and greatly reduce the chance of swelling. 3. Slip, slop and slap So many island holidays have been soured by the blistering pain of sunburnt feet. If you’re staying at a resort or near a beach and your feet are exposed, don’t forget to apply sunscreen everywhere. Otherwise you’re going to want to have some aloe vera gel handy! 4. Take time to rest While you’re probably in a mad rush to see everything, fear of missing out can put significant strain on your feet. So make sure you set aside plenty of time every day to put your feet up and rest. It also might be worth considering some extra pampering, like a foot bath or even a half hour massage. You are on holidays after all, so why not treat yourself! Dr Matthews adds, “It may also be worth taking with you some thick band aids in case you develop any blisters from long walks.” Image credits: Shutterstock

Travel Tips

4 foods that ease heartburn

Heartburn, acid reflux, GORD… whatever you want to call it, it’s not a pleasant thing to experience. Yet hundreds of thousands of us around the country suffer from heartburn each year. And while medication may be the solution for some, it’s not always the most effective option. So, you’ll be happy to learn that what you eat may ease your symptoms. Here are four of the best foods for heartburn. 1. Papaya Papain, an enzyme found in papaya, has been proven to aid in digestion. In addition, the fibre content and proteolytic enzymes are a great source of short-chain fatty acids, which <a href="https://www.ideals.illinois.edu/handle/2142/29416" target="_blank" rel="noopener">a recent study</a> described as “the most important product of fermentation”, and an essential part of improving gut health. 2. Aloe vera juice Aloe vera does much more than just ease sunburn or skin irritations – it’s been used to help ease constipation and treat type 2 diabetes and gastrointestinal disorders for centuries. “Its anti-inflammatory properties have been suggested to ease inflammation in the oesophagus caused by reflux,” Maria Bella, author of The Complete Idiot’s Guide to the Acid Reflux Diet, tells <a href="http://www.goodhousekeeping.com/health/diet-nutrition/g4536/best-foods-for-acid-reflux/" target="_blank" rel="noopener">Good Housekeeping</a>. 3. Banana Because of its low acidity, bananas are great for gastrointestinal discomfort, but they’re particularly good for heartburn as they can stick to the irritated oesophageal lining. “It forms a protective film that coats, protects and soothes,” digestive health expert Dr Gerard E. Mullin explains to <a href="http://www.prevention.com/food/foods-soothe-heartburn" target="_blank" rel="noopener">Prevention</a>. 4. Cinnamon gum By producing saliva, gum helps neutralise stomach acid. “It also leads to more frequent swallowing, which can move the irritating acid down the oesophagus more quickly,” Maria Bella says. Mint can make your symptoms worse, however, so stick to cinnamon, which <a href="http://www.ncbi.nlm.nih.gov/pubmed/20924865" target="_blank" rel="noopener">studies show</a> may have anti-inflammatory properties. Image credits: Shutterstock

Body

Two lifesaving heart medicines added to the PBS

Two lifesaving heart medicines have been added to the Pharmaceutical Benefits Scheme (PBS). Previous treatments for the two kinds of heart disorder cardiomyopathy, which affect around 4800 Australians, previously cost patients up to $122,000. Now, with the addition of it to the PBS, patients will only have to pay $31.60 per script, or just $7.70 with a concession card. One of the medications added to the list is Tafamadis (also known as Vyndamax), which is used to treat transthyretin amyloid cardiomyopathy - a rare heart disease that can present as shortness of breath and fatigue. The newly listed treatment slows the progression of the disease and prevents the build-up of thickened heart muscles, and is the most expensive medication costing patients around $122,000 for a year of treatment without the government subsidy. Camzyos, the treatment for hypertrophic cardiomyopathy, which affects around 3600 Australians and previously cost around $30,000 per year of treatment, will also be subsidised. "It's vitally important that Australians have ready and affordable access to the latest treatments," Federal Health Minister Mark Butler said. "By listing Vyndamax and Camzyos on the PBS we're giving patients and their doctors new options for treatment at an affordable price. "It's part of the Albanese Government's commitment to keep medicines cheaper for Australians." Image: Nine

Caring

Not all ultra-processed foods are bad for your health, whatever you might have heard

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/gary-sacks-3957">Gary Sacks</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>; <a href="https://theconversation.com/profiles/kathryn-backholer-10739">Kathryn Backholer</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>; <a href="https://theconversation.com/profiles/kathryn-bradbury-1532662">Kathryn Bradbury</a>, <a href="https://theconversation.com/institutions/university-of-auckland-waipapa-taumata-rau-1305">University of Auckland, Waipapa Taumata Rau</a>, and <a href="https://theconversation.com/profiles/sally-mackay-1532685">Sally Mackay</a>, <a href="https://theconversation.com/institutions/university-of-auckland-waipapa-taumata-rau-1305">University of Auckland, Waipapa Taumata Rau</a> In recent years, there’s been <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11036430/">increasing</a> <a href="https://theconversation.com/ultra-processed-foods-heres-what-the-evidence-actually-says-about-them-220255#:%7E:text=Hype%20around%20ultra%2Dprocessed%20food,or%20worry%20about%20their%20health.">hype</a> about the potential health risks associated with so-called “ultra-processed” foods. But new evidence published <a href="https://www.bmj.com/content/385/bmj-2023-078476">this week</a> found not all “ultra-processed” foods are linked to poor health. That includes the mass-produced wholegrain bread you buy from the supermarket. While this newly published research and associated <a href="https://www.bmj.com/content/385/bmj.q793">editorial</a> are unlikely to end the wrangling about how best to define unhealthy foods and diets, it’s critical those debates don’t delay the implementation of policies that are likely to actually improve our diets. <h2>What are ultra-processed foods?</h2> <a href="https://pubmed.ncbi.nlm.nih.gov/30744710/">Ultra-processed foods</a> are industrially produced using a variety of processing techniques. They typically include ingredients that can’t be found in a home kitchen, such as preservatives, emulsifiers, sweeteners and/or artificial colours. Common examples of ultra-processed foods include packaged chips, flavoured yoghurts, soft drinks, sausages and mass-produced packaged wholegrain bread. In <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7719194/#CR13">many other countries</a>, ultra-processed foods make up a large proportion of what people eat. A <a href="https://pubmed.ncbi.nlm.nih.gov/31676952/">recent study</a> estimated they make up an average of 42% of total energy intake in Australia. <h2>How do ultra-processed foods affect our health?</h2> Previous <a href="https://pubmed.ncbi.nlm.nih.gov/33167080/">studies</a> have linked increased consumption of ultra-processed food with poorer health. High consumption of ultra-processed food, for example, has been associated with a <a href="https://pubmed.ncbi.nlm.nih.gov/38418082/">higher risk</a> of type 2 diabetes, and death from heart disease and stroke. Ultra-processed foods are typically high in energy, added sugars, salt and/or unhealthy fats. These have long been <a href="https://www.who.int/news-room/fact-sheets/detail/healthy-diet">recognised</a> as risk factors for a range of diseases. It has also been suggested that structural changes that happen to ultra-processed foods as part of the manufacturing process <a href="https://pubmed.ncbi.nlm.nih.gov/31105044/">may</a> lead you to eat more than you should. Potential explanations are that, due to the way they’re made, the foods are quicker to eat and more palatable. It’s also <a href="https://pubmed.ncbi.nlm.nih.gov/35952706/">possible</a> certain food additives may impair normal body functions, such as the way our cells reproduce. <h2>Is it harmful? It depends on the food’s nutrients</h2> The <a href="https://www.bmj.com/content/385/bmj-2023-078476">new paper</a> just published used 30 years of data from two large US cohort studies to evaluate the relationship between ultra-processed food consumption and long-term health. The study tried to disentangle the effects of the manufacturing process itself from the nutrient profile of foods. The study found a small increase in the risk of early death with higher ultra-processed food consumption. But importantly, the authors also looked at diet quality. They found that for people who had high quality diets (high in fruit, vegetables, wholegrains, as well as healthy fats, and low in sugary drinks, salt, and red and processed meat), there was no clear association between the amount of ultra-processed food they ate and risk of premature death. This suggests overall diet quality has a stronger influence on long-term health than ultra-processed food consumption. When the researchers analysed ultra-processed foods by sub-category, mass-produced wholegrain products, such as supermarket wholegrain breads and wholegrain breakfast cereals, were not associated with poorer health. This finding matches another recent <a href="https://pubmed.ncbi.nlm.nih.gov/38417577/">study</a> that suggests ultra-processed wholegrain foods are not a driver of poor health. The authors concluded, while there was some support for limiting consumption of certain types of ultra-processed food for long-term health, not all ultra-processed food products should be universally restricted. <h2>Should dietary guidelines advise against ultra-processed foods?</h2> Existing national <a href="https://www.eatforhealth.gov.au/sites/default/files/2022-09/n55_australian_dietary_guidelines.pdf">dietary</a> <a href="https://www.health.govt.nz/system/files/documents/publications/eating-activity-guidelines-new-zealand-adults-updated-2020-oct22.pdf">guidelines</a> have been developed and refined based on decades of nutrition evidence. Much of the recent evidence related to ultra-processed foods tells us what we already knew: that products like soft drinks, alcohol and processed meats are bad for health. Dietary guidelines <a href="https://pubmed.ncbi.nlm.nih.gov/35184508/">generally</a> already advise to eat mostly whole foods and to limit consumption of highly processed foods that are high in refined grains, saturated fat, sugar and salt. But some nutrition researchers have <a href="https://www.bmj.com/content/384/bmj.q439">called</a> for dietary guidelines to be amended to recommend avoiding ultra-processed foods. Based on the available evidence, it would be difficult to justify adding a sweeping statement about avoiding all ultra-processed foods. Advice to avoid all ultra-processed foods would likely unfairly impact people on low-incomes, as many ultra-processed foods, such as supermarket breads, are relatively affordable and convenient. Wholegrain breads also provide important nutrients, such as fibre. In many countries, bread is the <a href="https://www.health.govt.nz/system/files/documents/publications/a-focus-on-nutrition-ch3_0.pdf">biggest contributor</a> to fibre intake. So it would be problematic to recommend avoiding supermarket wholegrain bread just because it’s ultra-processed. <h2>So how can we improve our diets?</h2> There is strong <a href="https://www.foodpolicyindex.org.au/_files/ugd/7ee332_a2fa1694e42f423195caf581044fccf1.pdf">consensus</a> on the need to implement evidence-based policies to improve population diets. This includes legislation to restrict children’s exposure to the marketing of unhealthy foods and brands, mandatory Health Star Rating nutrition labelling and taxes on sugary drinks. These policies are underpinned by <a href="https://pubmed.ncbi.nlm.nih.gov/37659696/">well-established systems</a> for classifying the healthiness of foods. If new evidence unfolds about mechanisms by which ultra-processed foods drive health harms, these classification systems can be updated to reflect such evidence. If specific additives are found to be harmful to health, for example, this evidence can be incorporated into existing nutrient profiling systems, such as the <a href="http://www.healthstarrating.gov.au/internet/healthstarrating/publishing.nsf/content/home">Health Star Rating</a> food labelling scheme. Accordingly, policymakers can confidently progress food policy implementation using the tools for classifying the healthiness of foods that we already have. Unhealthy diets and obesity are among the <a href="https://www.aihw.gov.au/reports/burden-of-disease/burden-of-disease-study-2018-key-findings/contents/key-findings">largest contributors</a> to poor health. We can’t let the hype and academic debate around “ultra-processed” foods delay implementation of globally recommended policies for improving population diets.<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/229493/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/gary-sacks-3957">Gary Sacks</a>, Professor of Public Health Policy, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>; <a href="https://theconversation.com/profiles/kathryn-backholer-10739">Kathryn Backholer</a>, Co-Director, Global Centre for Preventive Health and Nutrition, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>; <a href="https://theconversation.com/profiles/kathryn-bradbury-1532662">Kathryn Bradbury</a>, Senior Research Fellow in the School of Population Health, <a href="https://theconversation.com/institutions/university-of-auckland-waipapa-taumata-rau-1305">University of Auckland, Waipapa Taumata Rau</a>, and <a href="https://theconversation.com/profiles/sally-mackay-1532685">Sally Mackay</a>, Senior Lecturer Epidemiology and Biostatistics, <a href="https://theconversation.com/institutions/university-of-auckland-waipapa-taumata-rau-1305">University of Auckland, Waipapa Taumata Rau</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/not-all-ultra-processed-foods-are-bad-for-your-health-whatever-you-might-have-heard-229493">original article</a>. </div>

Food & Wine

Legendary Aussie soap star dies just weeks before birthday

Brian Wenzel has died aged 94. The beloved Aussie actor, known for his role on A Country Practice, passed away peacefully in an Adelaide nursing home, just weeks away from his 95th birthday. “It is with great sadness that we remember the life of beloved Australian actor Brian Wenzel,” the soap star's agent, Jennifer Hennessy confirmed in a statement. “His iconic and revered performances spanned multiple Australian generations with his wit and humour shining through to the end. “A passionate family man and devoted Carlton supporter leaves an irreplaceable mark on the Australian film and television industry.” Born on the 24th of May in 1929, Wenzel began his acting career at the age of just 17. He became a popular figure on Aussie TV in the 60s and 70s, starring in shows like Homicide, Division 4, and Matlock Police. He then scored his most memorable role as Frank Gilroy, an old-fashioned and uptight sergeant who was the heart of A Country Practice for 12 years. The show ran from 1981 to 1993, with a whopping 1,058 episodes, and he also briefly appeared on Neighbours after the show ended. Wenzel's role as Gilroy earned him a Logie Award for Best Actor in 1981. His final role on-screen was in 2014 for John Doe: Vigilante. In 2018 the actor had suffered two mini strokes that made him unable to walk unaided. “It’s terrible to not be able to walk and I can’t sing anymore, which is terrible. I’m hoping against all hope that I can get it all back again," he said at the time. Four years later, he was marred by his tragic battle with dementia and entered nursing care which he shared with his beloved wife Linda. Image: news.com.au/ Michael Marschall

Caring

To tackle gendered violence, we also need to look at drugs, trauma and mental health

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/siobhan-odean-1356613">Siobhan O'Dean</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/lucinda-grummitt-1531503">Lucinda Grummitt</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/steph-kershaw-1466426">Steph Kershaw</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> After several highly publicised alleged murders of women in Australia, the Albanese government this week pledged <a href="https://ministers.pmc.gov.au/gallagher/2024/helping-women-leave-violent-partner-payment">more than A$925 million</a> over five years to address men’s violence towards women. This includes up to $5,000 to support those escaping violent relationships. However, to reduce and prevent gender-based and intimate partner violence we also need to address the root causes and contributors. These include alcohol and other drugs, trauma and mental health issues. <h2>Why is this crucial?</h2> The World Health Organization estimates <a href="https://iris.who.int/bitstream/handle/10665/341604/WHO-SRH-21.6-eng.pdf?sequence=1">30% of women</a> globally have experienced intimate partner violence, gender-based violence or both. In Australia, <a href="https://www.abs.gov.au/statistics/people/crime-and-justice/partner-violence/latest-release#key-statistics">27% of women</a> have experienced intimate partner violence by a co-habiting partner; <a href="https://pubmed.ncbi.nlm.nih.gov/37004184/">almost 40%</a> of Australian children are exposed to domestic violence. By gender-based violence we mean violence or intentionally harmful behaviour directed at someone due to their gender. But intimate partner violence specifically refers to violence and abuse occurring between current (or former) romantic partners. Domestic violence can extend beyond intimate partners, to include other family members. These statistics highlight the urgent need to address not just the aftermath of such violence, but also its roots, including the experiences and behaviours of perpetrators. <h2>What’s the link with mental health, trauma and drugs?</h2> The relationships between mental illness, drug use, traumatic experiences and violence are complex. When we look specifically at the link between mental illness and violence, most people with mental illness will not become violent. But there <a href="https://theconversation.com/bondi-attacker-had-mental-health-issues-but-most-people-with-mental-illness-arent-violent-227868">is evidence</a> people with serious mental illness can be more likely to become violent. The use of alcohol and other drugs also <a href="https://theconversation.com/alcohol-and-drug-use-exacerbate-family-violence-and-can-be-dealt-with-69986">increases the risk</a> of domestic violence, including intimate partner violence. About <a href="https://www.aihw.gov.au/family-domestic-and-sexual-violence/understanding-fdsv/factors-associated-with-fdsv">one in three</a> intimate partner violence incidents involve alcohol. These are more likely to result in physical injury and hospitalisation. The risk of perpetrating violence is even higher for people with mental ill health who are also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1525086/">using alcohol or other drugs</a>. It’s also important to consider traumatic experiences. Most people who experience trauma do not commit violent acts, but there are <a href="https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(23)00075-0/fulltext">high rates</a> of trauma among people who become violent. For example, experiences of childhood trauma (such as witnessing physical abuse) <a href="https://www.sciencedirect.com/science/article/pii/S1359178915000828?via%3Dihub">can increase the risk</a> of perpetrating domestic violence as an adult. Early traumatic experiences can affect the brain and body’s <a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0895-4">stress response</a>, leading to heightened fear and perception of threat, and difficulty regulating emotions. This can result in aggressive responses when faced with conflict or stress. This response to stress increases the risk of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9675346/">alcohol and drug problems</a>, developing <a href="https://pubmed.ncbi.nlm.nih.gov/30798897/">PTSD</a> (post-traumatic stress disorder), and <a href="https://psycnet.apa.org/record/2015-17349-001">increases the risk</a> of perpetrating intimate partner violence. <h2>How can we address these overlapping issues?</h2> We can reduce intimate partner violence by addressing these overlapping issues and tackling the root causes and contributors. The early intervention and treatment of <a href="https://doi.org/10.1186/s12905-019-0728-z">mental illness</a>, <a href="https://doi.org/10.1177/1541204020939645">trauma</a> (including PTSD), and <a href="https://doi.org/10.1016/j.avb.2015.06.001">alcohol and other drug use</a>, could help reduce violence. So extra investment for these are needed. We also need more investment to <a href="https://www.sciencedirect.com/science/article/pii/S2212657023000508">prevent mental health issues</a>, and preventing alcohol and drug use disorders from developing in the first place. <a href="https://www.sciencedirect.com/science/article/pii/S074937972200023X?via%3Dihub">Preventing trauma</a> from occuring and supporting those exposed is crucial to end what can often become a vicious cycle of intergenerational trauma and violence. <a href="https://journals.sagepub.com/doi/10.1177/070674371105600505">Safe and supportive</a> environments and relationships can protect children against mental health problems or further violence as they grow up and engage in their own intimate relationships. We also need to acknowledge the widespread <a href="https://store.samhsa.gov/product/practical-guide-implementing-trauma-informed-approach/pep23-06-05-005">impact of trauma</a> and its effects on mental health, drug use and violence. This needs to be integrated into policies and practices to reduce re-traumatising individuals. <h2>How about programs for perpetrators?</h2> Most existing standard intervention programs for perpetrators <a href="https://journals.sagepub.com/doi/10.1177/1524838018791268">do not consider</a> the links between trauma, mental health and perpetrating intimate partner violence. Such programs tend to have <a href="https://psycnet.apa.org/doi/10.1037/a0012718">little</a> or <a href="https://doi.org/10.1016/j.cpr.2021.101974">mixed effects</a> on the behaviour of perpetrators. But we could improve these programs with a <a href="http://rcfv.archive.royalcommission.vic.gov.au/MediaLibraries/RCFamilyViolence/Reports/RCFV_Full_Report_Interactive.pdf">coordinated approach</a> including treating mental illness, drug use and trauma at the same time. Such “<a href="https://www.sciencedirect.com/science/article/pii/S014976341930449X?via%3Dihub">multicomponent</a>” programs show promise in meaningfully reducing violent behaviour. However, we need more rigorous and large-scale evaluations of how well they work. <h2>What needs to happen next?</h2> Supporting victim-survivors and improving interventions for perpetrators are both needed. However, intervening once violence has occurred is arguably too late. We need to direct our efforts towards broader, holistic approaches to prevent and reduce intimate partner violence, including addressing the underlying contributors to violence we’ve outlined. We also need to look more widely at preventing intimate partner violence and gendered violence. We need developmentally appropriate <a href="https://theconversation.com/4-things-our-schools-should-do-now-to-help-prevent-gender-based-violence-228993">education and skills-based programs</a> for adolescents to prevent the emergence of unhealthy relationship patterns before they become established. We also need to address the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7278040/">social determinants of health</a> that contribute to violence. This includes improving access to affordable housing, employment opportunities and accessible health-care support and treatment options. All these will be critical if we are to break the cycle of intimate partner violence and improve outcomes for victim-survivors. <hr /> The National Sexual Assault, Family and Domestic Violence Counselling Line – 1800 RESPECT (1800 737 732) – is available 24 hours a day, seven days a week for any Australian who has experienced, or is at risk of, family and domestic violence and/or sexual assault. If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14. In an emergency, call 000.<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/229182/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/siobhan-odean-1356613">Siobhan O'Dean</a>, Postdoctoral Research Associate, The Matilda Centre for Research in Mental Health and Substance Use, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/lucinda-grummitt-1531503">Lucinda Grummitt</a>, Postdoctoral Research Fellow, The Matilda Centre for Research in Mental Health and Substance Use, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/steph-kershaw-1466426">Steph Kershaw</a>, Research Fellow, The Matilda Centre for Research in Mental Health and Substance Use, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/to-tackle-gendered-violence-we-also-need-to-look-at-drugs-trauma-and-mental-health-229182">original article</a>. </div>

Caring

Shannon Noll postpones show due to medical emergency

Shannon Noll has been forced to postpone two of his upcoming shows in Victoria due to a medical emergency. The former Australian Idol winner, 48, took to Instagram to announce that he had to undergo an "emergency procedure" although the exact details of the procedure was kept under wraps. "Hi guys, due to unforeseen circumstances I'm afraid I have to postpone this weekend's shows at Thornbury Theatre and West Gippsland Arts Centre," he began on the post shared on Friday. "I'm so sorry to do this but I had to undergo an emergency procedure yesterday that now prevents me from travelling for the next few days. "Huge apologies again everyone but I look forward to seeing you all at the rescheduled shows soon!" he concluded. Fans took to the comments to wish the star a speedy recovery. "Health comes first, wishing you a speedy recovery," one wrote. "Hope you are back to good health quickly Shannon. All the very best," another added. "Health is the absolute priority - we hope that you’re back fit and fighting very soon!" a third commented. "Get well soon Shannon! Take the time you need to recover," added a fourth. It has been 20 years since the singer rose to fame after becoming a runner-up on the first season of Australian Idol. "To still be a professional musician travelling the country and playing music 20 years later after a singing competition, I'm so thankful and blessed," he told 9Honey. "And it's all because of the support the Australian public has given me over the years, during the ups and downs as well." "It's all because of the public. I'm thankful to them and will be forever," he added. Image: Getty

Caring

5 questions to ask before becoming a carer

Thinking about becoming a caregiver? Deciding to step up and provide care for a loved one is a huge responsibility. Make sure you’re prepared and ask these five vital questions first. Do I need to hire help? Just because you’re taking on caregiving duties doesn’t mean you have to be super human. It’s perfectly okay to ask for help, whether it’s in the form of a cleaner or someone to take on tasks that you would prefer to outsource. According to Health.com, 40 per cent of caregivers say dealing with incontinence is one of their most difficult task, while 30 per cent say helping relatives bathe is hard as well. What is my Plan B? If something should happen to you and your schedule or demands change, it’s important to discuss a back-up plan. As the primary carer, a lot of responsibility will rest on you so make sure you have a Plan B before you need one. Should I be compensated? A survey found that 60 per cent of careers adjust their work schedule to look after others, which means either cutting back hours or taking a leave of absence. While you might not want to accept money to care for loved ones, it’s a good idea to have an open discussion with close friends and family about how the responsibilities might impact your life and earning capacity, so that all parties agree on a fair solution. What is Power of Attorney? If you are looking after someone with memory loss, you may need to look into a legal document called power of attorney. Talk to family about who should have this responsibilities, and how you will navigate legal issues that could arise. Who is my support group? Roughly one in three carers don’t receive any help. Having a strong support network of people you can turn to, even just for a chat, can make a huge difference. You might be surprised by how many people you know are also caregivers. Image credits: Getty Images

Caring

7 things you need to know about fear

Fear is an emotion that can be debilitating and unsettling. But it is a natural part of life and we are hardwired to experience it. 1. Fear can protect you Experiencing fear elicits responses from your brain to your limbs. It is the body’s natural way of protecting itself. For our ancestors the fear was often more physical – such as being chased by a lion. Modern fear can range from physical danger (such as a spider or an intruder) or even from perceived danger (such as the worry that something will happen to our partner or child). Feeling fear doesn’t make you a weak person. In fact, not feeling any fear could mean that there are neurological issues present. 2. There are many levels of fear Not everything that we fear is intense and paralysing. It can range from low levels of fear (such as worry about being robbed), to medium levels of fear (say if a loved one is in hospital) to high levels of fear (you are being chased by an attacker). Fear can also become stronger when we hear about events such as a terrorist attack or a natural disaster. It all relates back to how much the scary event will impact our lives. 3. Fear is not just instinctive We become fearful due to three main factors: instinct, learning, and teaching. An example of instinctual fear is pain – we learn to be fearful of things that hurt us. Learned fear comes from being exposed to unpleasant or uncomfortable things and wanting to avoid them in the future. For instance, having a relative die in a car crash could make you fearful of driving in the future. Other fears are taught to us by our family, friends and even society. For example, some religions teach us to be fearful of other religions or customs. 4. Fear can arise without a real threat of danger Fear can also be imagined, so it can be felt even when there is no danger present. If we feel this all the time it can lead to anxiety and depression. It’s important to think about whether the thing you are fearful of is real or likely to happen before you give it too much airtime. 5. Fear produces fear If you are already in a state of fear, your response to more fear is heightened. For instance if you are watching a scary movie, a small noise from the next room could make you jump and scream. Your senses are on red alert, primed to act if the need arises. 6. Fear leads to action Depending on the individual and the level of fear they are experiencing, there tend to be four main types of action as a result of fear: freeze, fight, flight, or fright. When you freeze it means you don’t move while you decide what to do (for instance you see a snake in your garden). From there you choose either fight (grab a shovel) or flight mode (walk away). If the fear is too much you might experience fright, where you do nothing and take no action (stand there screaming or worrying). 7. Real threats can lead to heroic actions Imagined threats can cause us to live in a permanent state of fear and stress. But often we will do nothing about it (for instance being worried about sharks attacking us in the ocean). Compare this to the threat from a real and identifiable source, which will make you spring into action almost immediately. Often we don’t even make the decision to act, it just happens automatically (such as moving a child out of the way of an approaching car). Image credits: Getty Images

Mind

How much time should you spend sitting versus standing? New research reveals the perfect mix for optimal health

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/christian-brakenridge-1295221">Christian Brakenridge</a>, <a href="https://theconversation.com/institutions/baker-heart-and-diabetes-institute-974">Baker Heart and Diabetes Institute</a> People have a pretty intuitive sense of what is healthy – standing is better than sitting, exercise is great for overall health and getting <a href="https://theconversation.com/could-not-getting-enough-sleep-increase-your-risk-of-type-2-diabetes-225179">good sleep is imperative</a>. However, if exercise in the evening may disrupt our sleep, or make us feel the need to be more sedentary to recover, a key question emerges – what is the best way to balance our 24 hours to optimise our health? <a href="https://link.springer.com/article/10.1007/s00125-024-06145-0">Our research</a> attempted to answer this for risk factors for heart disease, stroke and diabetes. We found the optimal amount of sleep was 8.3 hours, while for light activity and moderate to vigorous activity, it was best to get 2.2 hours each. <iframe id="dw4bx" class="tc-infographic-datawrapper" style="border: none;" src="https://datawrapper.dwcdn.net/dw4bx/" width="100%" height="400px" frameborder="0"></iframe> <h2>Finding the right balance</h2> Current health guidelines recommend you stick to a <a href="https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years">sensible regime</a> of moderate-to vigorous-intensity physical activity 2.5–5 hours per week. However <a href="https://doi.org/10.1016/j.jacc.2019.02.031">mounting evidence</a> now <a href="https://doi.org/10.2337/dc14-2073">suggests</a> how you spend your day can have meaningful ramifications for your health. In addition to moderate-to vigorous-intensity physical activity, this means the time you spend sitting, standing, doing light physical activity (such as walking around your house or office) and sleeping. Our research looked at more than 2,000 adults who wore body sensors that could interpret their physical behaviours, for seven days. This gave us a sense of how they spent their average 24 hours. At the start of the study participants had their waist circumference, blood sugar and insulin sensitivity measured. The body sensor and assessment data was matched and analysed then tested against health risk markers — such as a heart disease and stroke risk score — to create a model. Using this model, we fed through thousands of permutations of 24 hours and found the ones with the estimated lowest associations with heart disease risk and blood-glucose levels. This created many optimal mixes of sitting, standing, light and moderate intensity activity. When we looked at waist circumference, blood sugar, insulin sensitivity and a heart disease and stroke risk score, we noted differing optimal time zones. Where those zones mutually overlapped was ascribed the optimal zone for heart disease and diabetes risk. <h2>You’re doing more physical activity than you think</h2> We found light-intensity physical activity (defined as walking less than 100 steps per minute) – such as walking to the water cooler, the bathroom, or strolling casually with friends – had strong associations with glucose control, and especially in people with type 2 diabetes. This light-intensity physical activity is likely accumulated intermittently throughout the day rather than being a purposeful bout of light exercise. Our experimental evidence shows that <a href="https://diabetesjournals.org/care/article/39/6/964/29532/Benefits-for-Type-2-Diabetes-of-Interrupting">interrupting our sitting</a> regularly with light-physical activity (such as taking a 3–5 minute walk every hour) can improve our metabolism, especially so after lunch. While the moderate-to-vigorous physical activity time might seem a quite high, at more than 2 hours a day, we defined it as more than 100 steps per minute. This equates to a brisk walk. It should be noted that these findings are preliminary. This is the first study of heart disease and diabetes risk and the “optimal” 24 hours, and the results will need further confirmation with longer prospective studies. The data is also cross-sectional. This means that the estimates of time use are correlated with the disease risk factors, meaning it’s unclear whether how participants spent their time influences their risk factors or whether those risk factors influence how someone spends their time. <h2>Australia’s adult physical activity guidelines need updating</h2> Australia’s <a href="https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years">physical activity guidelines</a> currently only recommend exercise intensity and time. A <a href="https://www.uow.edu.au/media/2023/why-adults-need-to-move-more-stop-sitting-and-sleep-better-.php">new set of guidelines</a> are being developed to incorporate 24-hour movement. Soon Australians will be able to use these guidelines to examine their 24 hours and understand where they can make improvements. While our new research can inform the upcoming guidelines, we should keep in mind that the recommendations are like a north star: something to head towards to improve your health. In principle this means reducing sitting time where possible, increasing standing and light-intensity physical activity, increasing more vigorous intensity physical activity, and aiming for a healthy sleep of 7.5–9 hours per night. Beneficial changes could come in the form of reducing screen time in the evening or opting for an active commute over driving commute, or prioritising an earlier bed time over watching television in the evening. It’s also important to acknowledge these are recommendations for an able adult. We all have different considerations, and above all, movement should be fun.<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/228894/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/christian-brakenridge-1295221">Christian Brakenridge</a>, Postdoctoral research fellow at Swinburne University, Centre for Urban Transitions, <a href="https://theconversation.com/institutions/baker-heart-and-diabetes-institute-974">Baker Heart and Diabetes Institute</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-much-time-should-you-spend-sitting-versus-standing-new-research-reveals-the-perfect-mix-for-optimal-health-228894">original article</a>. </div>

Body

How extreme dieting can affect bone health

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/adam-taylor-283950">Adam Taylor</a>, <a href="https://theconversation.com/institutions/lancaster-university-1176">Lancaster University</a> In a recent Instagram post, the actor Jameela Jamil revealed she has poor bone density, despite only being in her 30s. Jamil blamed this finding on 20 years of dieting – urging her followers to be aware of the harms diet culture can do to your health. Bone density is important for many reasons, primarily because it acts as a reservoir for many of the important minerals our bones need to function well. Many factors can affect your bone density – and as Jamil has pointed out, diet is one component that has a significant effect on bone health. Bone is a living tissue. This means our skeleton <a href="https://www.sciencedirect.com/science/article/abs/pii/S1521690X08000869">grows and remodels itself</a> according to the stresses and strains it’s put under. Everything from fractures to exercise require our bones to change their shape or density. This is why a weightlifter’s skeleton is <a href="https://link.springer.com/article/10.1007/BF00298721">much denser</a> than a marathon runner’s. The biggest skeletal changes we experience happen in our younger years. But bones keep changing throughout our lives depending on how active we are, what our diet consists of, and if we’ve suffered an injury or disease. Bones are <a href="https://www.niams.nih.gov/health-topics/what-bone">made of proteins</a>, such as collagen, as well as minerals – largely calcium. This is a <a href="https://www.ncbi.nlm.nih.gov/books/NBK430714/">key mineral</a> for us, as it keeps our bones and teeth strong and helps repair and rebuild any injured bones. But other minerals and vitamins are also important. For example, vitamin D supports calcium, playing a key role in <a href="https://jamanetwork.com/journals/jamapediatrics/fullarticle/2761808">bone mineralisation</a>. This is where calcium <a href="https://www.ncbi.nlm.nih.gov/books/NBK279023/">combines with phosphate</a> in our bones to create the mineral crystal <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7264100/">hydroxyapatite</a>. This crystal is crucial to our bone mineral density (also known as “bone mass”), as it helps bones remodel and maintain their structural strength. <a href="https://www.nhs.uk/conditions/dexa-scan/">Dexa scans</a> – the type of scan Jamil referred to in her post – can measure the density of these crystals in bones. The <a href="https://theros.org.uk/information-and-support/osteoporosis/scans-tests-and-results/bone-density-scan-dxa/">more hydroxyapatite crystals</a> detected, the healthier the bones are. <figure class="align-center "><img src="https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=338&fit=crop&dpr=1 600w, https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=338&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=338&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=424&fit=crop&dpr=1 754w, https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=424&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=424&fit=crop&dpr=3 2262w" alt="The interior of bones, showing four depictions of bone density – from healthy to severe osteoporosis." /><figcaption>The more crystals detected, the better your bone density. <a class="source" href="https://www.shutterstock.com/image-illustration/osteoporosis-4-stages-one-picture-3d-524364046">Crevis/ Shutterstock</a></figcaption></figure> We hit peak bone mineral density in our <a href="https://pubmed.ncbi.nlm.nih.gov/35869910/">late teens and early 20s</a>, when our body has grown to full size and our metabolism is working its best. From here, it’s possible to maintain <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5684300/">stable bone mass</a> into your late 30s for women and early 40s for men, with the right diet and activity. But after this point, it begins to decline. <h2>Bone density</h2> We accrue calcium over many years. It initially comes from our mother, then later from our diet. Our body accrues calcium so it can adapt to times when calcium demand is greater than what we can get from our diet – such as during pregnancy, when the foetus needs calcium to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3355895/">build its own bones</a>. However, relying solely on this skeletal calcium reserve can’t be sustained for lengthy or repeated periods, because of how long it takes to be replenished. This is why diet is so important for bone density – and why a poor diet can cause extreme damage, especially when certain food groups or minerals are consistently left out. For instance, studies have shown consuming soft drinks, (<a href="https://pubmed.ncbi.nlm.nih.gov/17023723/">particularly cola</a>), more than four times a week is linked with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071508/">lower bone density</a> and increased fracture risk. This is true even after adjusting for many other variables that affect bone density. These carbonated and energy drinks contain <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2966367/">varying levels of vitamins</a> – often with none of the minerals, including calcium, that the body needs to function optimally. This causes the body to draw on its reserves if calcium isn’t being delivered elsewhere in the diet. Diets high in added sugar can also have a detrimental affect on the skeleton. Excess sugar causes inflammation and other physiological changes, such as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9471313/">obesity</a>. Consuming high amounts of sugar is linked with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2748414/">reduced calcium intake</a>, especially in children who substitute milk for sugary drinks. Excess sugar consumption also causes the body to <a href="https://jps.biomedcentral.com/articles/10.1007/s12576-016-0487-7">excrete excess calcium</a>, instead of reabsorbing it in the kidney as the body normally would. <a href="https://pubmed.ncbi.nlm.nih.gov/25491765/">Low- and high-fat diets</a> have also been associated with increased risk of <a href="https://www.nhs.uk/conditions/osteoporosis/">osteoporosis</a> (a condition that weakens bones) in women – though larger studies are needed to better understand the effects of removing whole food groups on bone health. <a href="https://www.nhs.uk/mental-health/conditions/anorexia/overview/">Anorexia nervosa</a> also has a significant affect on <a href="https://pubmed.ncbi.nlm.nih.gov/30817009">bone density</a> – affecting a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6959847/">majority of people</a> with the condition. Low bone mineral density – especially in the spine – puts people with anorexia at <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6959847/">increased risk of fractures</a> because their bone thickness is reduced, increasing the likelihood of developing osteoporosis, which is associated with increased fractures. Anorexia in young adulthood is particularly challenging. This is the stage where the skeleton is building itself to reach peak <a href="https://pubmed.ncbi.nlm.nih.gov/15574617/">bone mass</a>, so it’s depositing calcium at a record pace. When diet is insufficient and the body already starts drawing on its mineral reserves, there’s a potential that the bone density or calcium reserves in the body will never be optimal – increasing fracture risk for the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6746661/">rest of that person’s life</a>. <h2>Can bone health be fixed?</h2> Optimal bone health starts in utero, but our prepubescent years are key to <a href="https://pubmed.ncbi.nlm.nih.gov/26884506/">setting our skeleton up</a> for later life. People who are behind the curve in early life may have difficulty achieving their peak, as poor bone mineral density can affect everything from our appetite to how efficient our gastrointestinal tract is at absorbing <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6971894/">important nutrients</a> (including calcium). Supplements have a limited effect because our body can only absorb a set amount of any <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746734/">vitamin or mineral at a time</a>. While it’s possible to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5684300/">limit some of the decline</a> in bone density that naturally happens as we age, some of the choices we make – such as not consuming enough calcium – can accelerate the decline. Biological sex also has a significant impact on our bone health in old age – with post-menopausal women at greater risk of osteoporosis because they <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5643776/">produce less oestrogen</a>, which helps keep the cells that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3424385">degrade bone</a> in check.<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/228321/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/adam-taylor-283950">Adam Taylor</a>, Professor and Director of the Clinical Anatomy Learning Centre, <a href="https://theconversation.com/institutions/lancaster-university-1176">Lancaster University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-extreme-dieting-can-affect-bone-health-228321">original article</a>. </div>

Body

"Stop killing us": Carrie Bickmore's emotional on-air plea

Carrie Bickmore has shared her emotional plea to the Australian government to put a stop to violence against women, with a powerful letter that she read on air during her radio show Carrie & Tommy. She asked co-host Tommy Little to read out the letter she had written about the issue, in hopes that "it might mean more people will listen or it might just give a different perspective on what it feels like to be a woman in this country at the moment." Little said he would happily stand by her side and began to read the letter to listeners. “It’s taken me days to work out what to say about the crisis that our country is in at the moment," the letter began. "Not because I don’t have things to say about the abhorrent amount of women dying every week in our country at the hands of a man, because I no longer know what to say because it feels like we are yelling into the abyss. "We are exhausted." She then shared the collective experience women share where they have to watch their every move from where to run to what clothes to wear in order to feel safe in the community, while being on constant guard from men that may pose a threat. “No, not all men are monsters, but we live in fear of the ones that are, “We change our behaviour to account for the bad ones, not the good ones because the risk is too high for us not to. “To the good men out there, do something more. Just not killing us is not enough. Do something.” <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-captioned="" data-instgrm-permalink="https://www.instagram.com/reel/C6a0vDBSnlm/?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/reel/C6a0vDBSnlm/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by Carrie and Tommy (@carrietommyshow)</a> </div> </blockquote> Bickmore then pointed out that if men were killed by terrorists or a ground of male cyclists were run down on the road in Australia, “laws would be drawn up overnight to stop it from happening again”, but she said that nothing has been done to help women in equally violent situations. “What we are asking for is not too much. We are simply asking to have the same basic right as you. The right to live, to be safe,’” her co-star read out while holding back tears. “‘To the men who want control, the men who can’t handle rejection, the men who think the law doesn’t apply to them, to the men who think they can intimidate, manipulate, coerce, to the men who can’t regulate their emotions, can’t act with respect, your time is up.’ “To the PM, do something. We shouldn’t have to march to draw attention to his issue. You know what the issue is. Please do something more and now. "Governments stop building another freeway for a moment. Build a safer future for our daughters. "This is not political, this is not a matter of opinion. The facts speaks for themselves. Every four days a woman in Australia is violently killed.’” She then urged for increased funding for safe houses, frontline centres and support services, and pleaded for the government to listen. “If you think women are becoming shrill, think again. If you think we are being dramatic, think again. If you think we are sensationalising the issue, think again. "We are scared and we are asking, pleading for help. Do something and stop killing us.” Bickmore's plea comes just days after thousands of people attended rallies across Australia over the weekend calling out the government for their lack of action when it comes to violence against women. Image: Carrie & Tommy/ news.com.au

Caring

King Charles returns to public duties for the first time since diagnosis

King Charles has made his first official public appearance since being diagnosed with cancer in February. In a symbolic appearance on Tuesday morning, the royal visited the Macmillan Cancer Centre at the University College Hospital donning a navy pinstripe suit with a light blue shirt and a pink dinosaur tie. The monarch was joined by his wife, Queen Camilla, with the couple sporting huge smiles as they waved to the crowd outside of the London hospital. The royal couple met with clinicians, patients and families of patients during the visit, and when asked by one patient how his treatment was going, Charles replied: "I'm alright, thank you". In one photo Charles can be seen tenderly placing his hand on the arms of a patient as he spoke with them. One patient discussed her chemotherapy with Charles, who who told her: “I’ve got to have my treatment this afternoon as well,” according to the Mirror. He also shared his reaction to finding out about his diagnosis for the first time, telling one patient: “It’s always a bit of a shock, isn’t it, when they tell you?” The King's hospital visit comes just days after the Palace released a statement confirming that he was showing progress with his treatment and would be resuming official duties. “His Majesty The King will shortly return to public-facing duties after a period of treatment and recuperation following his recent cancer diagnosis,” it read, before announcing the visit to the cancer centre. “This visit will be the first in a number of external engagements His Majesty will undertake in the weeks ahead.” Despite this, his upcoming summer schedule would not be a full one, with events like the King's Birthday parade, known as Trooping the Colour, and the Royal Ascot, being undertaken on a case-by-case basis. He also plans to host the Emperor and Empress of Japan in late June. “As the first anniversary of the Coronation approaches, Their Majesties remain deeply grateful for the many kindnesses and good wishes they have received from around the world throughout the joys and challenges of the past year,” the statement concluded. Image: Getty

Caring

How niggling hip pain led a squash coach to life-saving cancer diagnosis

Melbourne squash coach and player Malcolm McClarty had been experiencing frequent pain in his right hip area for about 12 months before he mentioned it to one of his clients, a top medical oncologist, in October last year. The 63-year-old father-of-three coaches Professor Niall Tebbutt at the Kooyong Lawn and Tennis Club in Melbourne. Despite having lost his younger sister to pancreatic cancer just months earlier, Malcolm had been brushing off the pain, thinking it was a niggling sporting injury. Now Malcolm credits Niall, who ordered a prostate-specific antigen test (PSA), with saving his life. Malcolm also coaches Weranja Ranasinghe, a urologist with the Urological Society of Australia and New Zealand (USANZ), who has been his ‘unofficial second opinion’ throughout the journey. Associate Professor Ranasinghe says Malcolm’s diagnosis comes as the newly-released Lancet Commission on Prostate Cancer predicts cases worldwide will double from 1.4 million to 2.9 million by 2040. The USANZ says although the findings are alarming, Australia is well-placed to manage the spike thanks to availability of advanced diagnostic tools, improvements in treatments and quality control registries, but it needs to be coupled with more awareness. “Australia is better placed than many other nations to deal with a sharp spike in prostate cancer cases, but the urgent review of guidelines can’t come soon enough,” says Associate Professor Ranasinghe. “Prostate cancer is not commonly understood or spoken about, particularly amongst high-risk younger men, leaving too many in the dark about their cancer risk and that can be deadly,” he added. “Prostate cancer is already a major cause of death and disability, and the most common form of male cancer in more than 100 countries,” says Associate Professor Ranasinghe. “It’s the most commonly diagnosed cancer in Australia with over 25,000 new cases every year, and more than 11 deaths a day.” Malcolm was devastated to learn his cancer was aggressive Stage Four and had spread to three spots in the pelvic bone. He also experienced other symptoms including frequent and weak-flow urinating at night. He will begin radiotherapy, with chemotherapy on the cards as well. But his attitude is positive; he’s hoping to live for another six to 10 years. Malcolm’s message for other men is simple: if you’re 50 or older, get tested for prostate cancer now. He warns waiting can lead to complex and limited treatment options. Five Risk Factors For Prostate Cancer 1. Age - the chance of developing prostate cancer increases with age. 2. Family history - if you have a first-degree male relative who developed prostate cancer, like a brother or father, your risk is higher than someone without such family history. 3. Genetics - while prostate cancer can’t be inherited, a man can inherit certain genes that increase the risk. 4. Diet - some evidence suggests that a diet high in processed meat, or foods high in fat can increase the risk of developing prostate cancer. 5. Lifestyle - environment and lifestyle can also impact your risk, e.g. a sedentary lifestyle or being exposed to chemicals. For more information, visit <a href="https://www.usanz.org.au/" target="_blank" rel="noopener">https://www.usanz.org.au/</a>

Caring

Tragic update on young Aussie Taylor Swift fan

Nine-year-old Scarlett Oliver travelled all the way to Sydney from Perth to see Taylor Swift live, and to her surprise, she was chosen to receive gifts and a hat from the pop star as part of the iconic performance of her hit single 22. The two even shared a big hug and the sweet moment went viral on social media. Scarlett was living with an aggressive form of brain cancer known as high-grade glioma, and now, just weeks after meeting her favourite singer, Scarlett’s father took to social media to share a devastating update. “My Angel, so strong, so brave, so beautiful," Paul announced his daughter's passing on Instagram. "Nothing will ever be the same again. "Don’t forget me and please find a way to let me know you are OK. "Goodnight baby, I love you – Dad." "It’s just not fair,” he concluded the post. Scarlett died just days away from her 10th birthday on May 7. Earlier this month, Scarlett's father shared that his “beautiful” daughter was not doing well and likely had “weeks rather than months” left. He shared that she had spent most of her school holidays in hospital due to complications with her feeding tube, vomiting and "extreme tiredness". “Last night after discharge from hospital she suffered a significant seizure and was rushed to hospital via ambulance,” he wrote. Tributes are flowing in from fellow Swifties who shared their condolences on Instagram. “You were bigger than the whole sky …” one fan wrote, quoting the lyrics to a Taylor Swift song. “We all grieve for you and with you. May she rest in peace, free of pain and illness,” wrote another. “She touched so many hearts,” added a third. Image: Getty/ Don Arnold

Caring

Christina Applegate details bout of Covid and Sapovirus amid MS battle

Christina Applegate has detailed her latest health battle amid her multiple sclerosis (MS). Speaking on her MesSy podcast with co-host Jamie-Lynn Sigler, the actress revealed her rough experience after contracting Covid for the first time, which then turned into long Covid, and to make matters worse, she then contracted Sapovirus from contaminated food. Sapoviruses can cause acute gastroenteritis, and the actress candidly shared that she had been wearing diapers in recent weeks because of how often she has had to go to the bathroom. "I finally got the Covies.. someone real close to me dropped the ball and came home with the stuff and it spread all over the house," she began. "I had one day when I had a headache and chills and I thought I was making it through this." "It turned into long covid and it turned into a chest infection and then my heart was doing weird stuff, where it just speeds up... so I was like mother f--ker!" She then continued, saying that after contracting the virus she was "p---ing out of her a** for a few days". "I was so dizzy. I was so sick. I couldn't eat... Someone else's poop went into my mouth and I ate it." The actress recently revealed that she has 30 lesions on her brain from her MS, a condition where the body's own immune system mistakenly attacks and damages the fatty material around the nerves, which can cause a range of symptoms. It is the most common acquired chronic neurological disease affecting young adults, according to MS Australia. Image: Getty

Caring

How tracking menopause symptoms can give women more control over their health

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/deborah-lancastle-1452267">Deborah Lancastle</a>, <a href="https://theconversation.com/institutions/university-of-south-wales-1586">University of South Wales</a> Menopause can cause more symptoms than hot flushes alone. And some of your symptoms and reactions might be due to the menopause, even if you are still having periods. Research shows that keeping track of those symptoms can help to alleviate them. People sometimes talk about the menopause as though it were a single event that happens when you are in your early 50s, which is <a href="https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397#:%7E:text=Menopause%20is%20the%20time%20that,is%20a%20natural%20biological%20process.">the average time</a> to have your last period. But the menopause generally stretches between the ages of 45 and 55. And some women will experience an earlier “medical” menopause because of surgery to remove the womb or ovaries. The menopause often happens at one of the busiest times of life. You might have teenagers at home or be supporting grown-up children, have elderly parents, be employed and have a great social life. If you feel exhausted, hot and bothered, irritable and can’t sleep well, you might be tempted to think that it is because you never get a minute’s peace. But that is why monitoring symptoms is important. <a href="https://journals.lww.com/menopausejournal/Abstract/2023/03000/Symptom_monitoring_improves_physical_and_emotional.7.aspx">My team recently tested</a> the effects of tracking symptoms and emotions during the menopause. We asked women to rate 30 physical and 20 emotional symptoms of the menopause. The physical and psychological symptoms included poor concentration, problems with digesting food, stress and itchy skin, as well as the obvious symptoms like hot flushes and night sweats. Women tracked positive emotions like happiness and contentment, and negative emotions like feeling sad, isolated and angry. There were two groups of women in this study. One group recorded their symptoms and emotions every day for two weeks. The other group recorded their symptoms and emotions once at the beginning of the fortnight and once at the end. The results showed that the women who monitored their symptoms and emotions every day reported much lower negative emotions, physical symptoms and loneliness at the end of two weeks than at the beginning, compared to the other group. As well as this, although the loneliness scores of the group who monitored every day were lower than the other group, women in both groups said that being in the study and thinking about symptoms helped them feel less lonely. Simply knowing that other women were having similar experiences seemed to help. One participant said: “I feel more normal that other women are doing the same survey and are probably experiencing similar issues, especially the emotional and mental ones.” <h2>Why does monitoring symptoms help?</h2> One reason why tracking might help is that rating symptoms can help you notice changes and patterns in how you feel. This could encourage you to seek help. Another reason is that noticing changes in symptoms might help you link the change to what you have been doing. For example, looking at whether symptoms spike after eating certain foods or are better after exercise. This could mean that you change your behaviour in ways that improve your symptoms. Many menopause symptoms are known as “non-specific” symptoms. This is because they can also be symptoms of mental health, thyroid or heart problems. It is important not to think your symptoms are “just” the menopause. You should always speak to your doctor if you are worried about your health. Another good thing about monitoring symptoms is that you can take information about how often you experience symptoms and how bad they are to your GP appointment. This can help the doctor decide what might be the problem. Websites such as <a href="https://healthandher.com">Health and Her</a> and <a href="https://www.balance-menopause.com">Balance</a> offer symptom monitoring tools that can help you track what is happening to your physical and emotional health. There are several apps you can use on your phone, too. Or you might prefer to note symptoms and how bad they are in a notebook every day.<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/209004/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/deborah-lancastle-1452267">Deborah Lancastle</a>, Associate Professor of Psychology, <a href="https://theconversation.com/institutions/university-of-south-wales-1586">University of South Wales</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-tracking-menopause-symptoms-can-give-women-more-control-over-their-health-209004">original article</a>. </div>

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