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Most adults will gain half a kilo this year – and every year. Here’s how to stop ‘weight creep’

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/nick-fuller-219993">Nick Fuller</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> As we enter a new year armed with resolutions to improve our lives, there’s a good chance we’ll also be carrying something less helpful: extra kilos. At least half a kilogram, to be precise. “Weight creep” doesn’t have to be inevitable. Here’s what’s behind this sneaky annual occurrence and some practical steps to prevent it. <h2>Small gains add up</h2> Adults <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3151731/">tend to gain weight</a> progressively as they age and typically gain an average of <a href="https://pubmed.ncbi.nlm.nih.gov/23638485/">0.5 to 1kg every year</a>. While this doesn’t seem like much each year, it amounts to 5kg over a decade. The slow-but-steady nature of weight creep is why many of us won’t notice the extra weight gained until we’re in our fifties. <h2>Why do we gain weight?</h2> Subtle, gradual lifestyle shifts as we progress through life and age-related biological changes cause us to gain weight. Our: <ul> <li> activity levels decline. Longer work hours and family commitments can see us become more sedentary and have less time for exercise, which means we burn fewer calories </li> <li> diets worsen. With frenetic work and family schedules, we sometimes turn to pre-packaged and fast foods. These processed and discretionary foods are loaded with hidden sugars, salts and unhealthy fats. A better financial position later in life can also <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-789X.2011.00953.x">result in more dining out</a>, which is associated with a higher total energy intake </li> <li> sleep decreases. Busy lives and screen use can mean we don’t get enough sleep. This disturbs our body’s energy balance, increasing our <a href="https://www.sciencedirect.com/science/article/abs/pii/S1389945708700133">feelings of hunger</a>, triggering cravings and decreasing our energy </li> </ul> <ul> <li> stress increases. Financial, relationship and work-related stress increases our body’s production of cortisol, triggering food cravings and promoting fat storage </li> <li> metabolism slows. Around the age of 40, our muscle mass naturally declines, and our body fat starts increasing. Muscle mass helps determine our metabolic rate, so when our muscle mass decreases, our bodies start to burn fewer calories at rest. </li> </ul> We also <a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2807660">tend to gain a small amount</a> of weight during festive periods – times filled with calorie-rich foods and drinks, when exercise and sleep are often overlooked. <a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2807660">One study of Australian adults</a> found participants gained 0.5 kilograms on average over the Christmas/New Year period and an average of 0.25 kilograms around Easter. <h2>Why we need to prevent weight creep</h2> It’s important to prevent weight creep for two key reasons: 1. Weight creep resets our body’s set point Set-point theory suggests we each have a predetermined weight or set point. Our body works to <a href="https://theconversation.com/whats-the-weight-set-point-and-why-does-it-make-it-so-hard-to-keep-weight-off-195724">keep our weight around this set point</a>, adjusting our biological systems to regulate how much we eat, how we store fat and expend energy. When we gain weight, our set point resets to the new, higher weight. Our body adapts to protect this new weight, making it challenging to lose the weight we’ve gained. But it’s also possible to <a href="https://theconversation.com/whats-the-weight-set-point-and-why-does-it-make-it-so-hard-to-keep-weight-off-195724">lower your set point</a> if you lose weight gradually and with an interval weight loss approach. Specifically, losing weight in small manageable chunks you can sustain – periods of weight loss, followed by periods of weight maintenance, and so on, until you achieve your goal weight. 2. Weight creep can lead to obesity and health issues Undetected and unmanaged weight creep <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5817436/">can result in</a> obesity which can increase our risk of heart disease, strokes, type 2 diabetes, osteoporosis and several types of cancers (including breast, colorectal, oesophageal, kidney, gallbladder, uterine, pancreatic and liver). A <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5817436/">large study</a> examined the link between weight gain from early to middle adulthood and health outcomes later in life, following people for around 15 years. It found those who gained 2.5 to 10kg over this period had an increased incidence of type 2 diabetes, heart disease, strokes, obesity-related cancer and death compared to participants who had maintained a stable weight. Fortunately, there are steps we can take to build lasting habits that will make weight creep a thing of the past. <h2>7 practical steps to prevent weight creep</h2> 1. Eat from big to small Aim to consume most of your food earlier in the day and taper your meal sizes to ensure dinner is the smallest meal you eat. A low-calorie or small breakfast <a href="https://pubmed.ncbi.nlm.nih.gov/32073608/">leads to increased feelings of hunger</a>, specifically appetite for sweets, across the course of the day. We burn the calories from a meal <a href="https://pubmed.ncbi.nlm.nih.gov/32073608/">2.5 times more efficiently</a> in the morning than in the evening. So emphasising breakfast over dinner is also good for weight management. 2. Use chopsticks, a teaspoon or an oyster fork Sit at the table for dinner and use different utensils to encourage eating more slowly. This gives your brain time to recognise and adapt to signals from your stomach <a href="https://pubmed.ncbi.nlm.nih.gov/28718396/">telling you you’re full</a>. 3. Eat the full rainbow Fill your plate with vegetables and fruits of different colours first to support eating a high-fibre, nutrient-dense diet that will keep you feeling full and satisfied. Meals also need to be balanced and include a source of protein, wholegrain carbohydrates and healthy fat to meet our dietary needs – for example, eggs on wholegrain toast with avocado. 4. Reach for nature first Retrain your brain to rely on nature’s treats – fresh vegetables, fruit, honey, nuts and seeds. In their natural state, these foods release the same pleasure response in the brain as ultra-processed and fast foods, helping you avoid unnecessary calories, sugar, salt and unhealthy fats. 5. Choose to move Look for ways to incorporate incidental activity into your daily routine – such as taking the stairs instead of the lift – and <a href="https://theconversation.com/does-exercise-help-you-lose-weight-198292">boost your exercise</a> by challenging yourself to try a new activity. Just be sure to include variety, as doing the same activities every day often results in boredom and avoidance. 6. Prioritise sleep Set yourself a goal of getting a minimum of <a href="https://www.sciencedirect.com/science/article/abs/pii/S1389945708700133">seven hours of uninterrupted sleep</a> each night, and help yourself achieve it by <a href="https://www.nature.com/articles/ncomms3259">avoiding screens</a> for an hour or <a href="https://journals.sagepub.com/doi/abs/10.1177/1477153515584979?journalCode=lrtd">two</a> before bed. 7. Weigh yourself regularly Getting into the habit of weighing yourself weekly is a guaranteed way <a href="https://theconversation.com/how-often-should-you-really-weigh-yourself-223864">to help avoid the kilos creeping up</a> on us. Aim to weigh yourself on the same day, at the same time and in the same environment each week and use the best quality scales you can afford. <hr /> At the Boden Group, Charles Perkins Centre, we are studying the science of obesity and running clinical trials for weight loss. <a href="https://redcap.sydney.edu.au/surveys/?s=RKTXPPPHKY">You can register here</a> to express your interest.<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/244186/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/nick-fuller-219993">Nick Fuller</a>, Clinical Trials Director, Department of Endocrinology, RPA Hospital, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</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/most-adults-will-gain-half-a-kilo-this-year-and-every-year-heres-how-to-stop-weight-creep-244186">original article</a>. </div>

Body

There’s a link between walking speed and ageing well. Here’s how you can improve your pace

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/andres-rafales-perucha-1528635">Andrés Ráfales Perucha</a>, <a href="https://theconversation.com/institutions/universidad-san-jorge-5704">Universidad San Jorge</a> and <a href="https://theconversation.com/profiles/pablo-gargallo-aguaron-1528652">Pablo Gargallo Aguarón</a>, <a href="https://theconversation.com/institutions/universidad-san-jorge-5704">Universidad San Jorge</a> For decades, we have known that the way you walk, in particular your walking speed, is tied to your health. One study has even proposed that it be considered <a href="https://pubmed.ncbi.nlm.nih.gov/24812254/">a vital sign</a>, much like heart rate and blood pressure. <a href="https://pubmed.ncbi.nlm.nih.gov/26861693/">Various studies</a> have found a link between low walking speed in adults over 65 and a greater risk of cognitive impairment, cardiovascular disease, falls (which could lead to fractures), hospitalisation, and even an increased overall mortality rate. A higher walking speed, on the other hand, is associated with increased functional capacity, meaning a better ability to move around and do activities independently. It is also linked to <a href="https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(24)00092-8/fulltext">greater longevity</a>. But how fast should you walk? <a href="https://www.sciencedirect.com/science/article/abs/pii/S1568163714000646?dgcid=api_sd_search-api-endpoint">Studies</a> recommend a few simple tests, which principally consist of timing how long it takes a person to walk between two points at their usual pace. This <a href="https://www.physio-pedia.com/4_Metre_Walk_Test">test</a> is done over a distance of four metres. A speed of under 0.8 metres per second is associated with a greater risk of frailty. <h2>How to improve walking speed</h2> While there is slight disagreement as to the best exercise for increasing walking speed, the pattern that seems most effective is <a href="https://pubmed.ncbi.nlm.nih.gov/34409961/">multicomponent training</a>, which includes several different forms of exercise: <ol> <li> Balance exercises can help improve stability and prevent falls. Examples include walking in a straight line putting one foot in front of the other, or standing on one leg, alternating every 10-15 seconds. </li> <li> Flexibility exercises can improve mobility and reduce risk of injury. The benefits of movement in alleviating back pain are <a href="https://theconversation.com/back-pain-why-exercise-can-provide-relief-and-how-to-do-it-safely-162888">well documented</a>. </li> <li> Muscular exercises help build strength in the legs, buttocks and other body areas. These can be as straightforward as standing up and sitting down in a chair. </li> <li> Aerobic exercise improves stamina, and can include walking itself, or <a href="https://theconversation.com/seven-reasons-nordic-walking-is-better-for-you-than-the-normal-kind-187391">Nordic walking</a> (with hiking poles). </li> </ol> <h2>How much aerobic exercise do we need?</h2> The main <a href="https://www.who.int/publications/i/item/9789240014886">guides</a> on physical activity recommend that, provided they are physically and medically able, each adult should do at least 150 minutes of moderately intense aeoribic exercise per week. “Moderate” means you are not too out of breath to hold a conversation, but enough to notice an increased heart and breathing rate. There are few reasons not to do this kind of exercise, and it is beneficial for people with chronic illnesses, including cardiovascular issues, metabolic conditions, or even cancer. <h2>Muscle strength: How, and how much?</h2> Strengthening exercises have traditionally been recommended 2 to 3 times a week, with at least one set per exercise session of the main muscle groups: legs, buttocks, pectorals, back and arms. However, more recent studies suggest that doing less intense but more frequent strengthening exercises may be an effective way to <a href="https://pubmed.ncbi.nlm.nih.gov/34822137/">maintain muscle mass and strength</a>. This would mean doing them almost every day, including even small exercise “snacks” throughout the day. <h2>Use it or lose it</h2> If we don’t train them, muscle mass and strength decrease over time. This not only affects our mobility, but also increases the risk of health problems and even death. A little daily exercise can make a big difference. We therefore recommend that you try to maintain your physical condition as much as possible, both to improve your immediate health and prevent future problems. If you do not know where to start, the best option is always to consult a professional. If you have difficulties or limitations in exercising, a physiotherapist can help you to build a specialised exercise plan, or can adapt one to your needs.<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/245880/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/andres-rafales-perucha-1528635">Andrés Ráfales Perucha</a>, Fisioterapeuta y Personal Docente e Investigador de la Universidad San Jorge. Miembro del grupo de investigación UNLOC., <a href="https://theconversation.com/institutions/universidad-san-jorge-5704">Universidad San Jorge</a> and <a href="https://theconversation.com/profiles/pablo-gargallo-aguaron-1528652">Pablo Gargallo Aguarón</a>, Personal Docente e Investigador en Fisioterapia, <a href="https://theconversation.com/institutions/universidad-san-jorge-5704">Universidad San Jorge</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/theres-a-link-between-walking-speed-and-ageing-well-heres-how-you-can-improve-your-pace-245880">original article</a>. </div>

Body

What is reformer pilates? And is it worth the cost?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>; <a href="https://theconversation.com/profiles/jacinta-brinsley-1419359">Jacinta Brinsley</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>, and <a href="https://theconversation.com/profiles/lewis-ingram-1427671">Lewis Ingram</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Reformer pilates is <a href="https://www.globenewswire.com/news-release/2024/10/18/2965312/0/en/Pilates-Reformer-Market-Set-to-Reach-USD-11-848-3-Million-by-2031-Driven-by-Growing-Health-Awareness-and-Advancements-in-Portable-Equipment-FMI.html#:%7E:text=Key%20Takeaways%3A,8.2%25%20over%20the%20forecast%20period.">steadily growing in popularity</a>, with new studios opening regularly in major cities all over the world. But what exactly is reformer pilates? And how does it compare with regular pilates and other types of exercise? Classes aren’t cheap so let’s look at the potential benefits and drawbacks to help you decide if it’s right for you. <h2>Pilates with special equipment</h2> Pilates is a <a href="https://www.sciencedirect.com/science/article/abs/pii/S1360859201902372">mode of exercise</a> that focuses on core stability and flexibility, while also addressing muscular strength and endurance, balance and general fitness. At first glance, it might look a bit like yoga, with some more traditional weight training components thrown in. Reformer pilates uses a piece of equipment called a “reformer”. This looks like a narrow bed that slides along a carriage, has straps to hold onto, and has adjustable springs that add resistance to movement. You perform pilates on the reformer to target specific muscle groups and movement patterns. The reformer was first designed to help <a href="https://www.taylorfrancis.com/chapters/edit/10.4324/9781003524625-19/pilates-rehabilitation-brent-anderson">people recover from injuries</a>. However, it has now become common for general fitness and even <a href="https://journals.sagepub.com/doi/epdf/10.1177/1089313X06010003-406">sports performance</a>. Unlike normal pilates, also known as “mat pilates”, which only uses your body weight, the reformer adds resistance, meaning you can change the difficulty according to your current level of fitness. This not only provides a way to overload your muscles, but can make the exercise session more aerobically demanding, which has been proposed to <a href="https://figshare.utas.edu.au/articles/journal_contribution/Equipment-based_pilates_induces_a_cardiovascular_response_in_older_adults_an_observational_clinical_trial/22943213?file=40678763">improve cardiovascular fitness</a>. <h2>What are the benefits of reformer pilates?</h2> Despite being around for decades, there is surprisingly little research looking at the benefits of reformer pilates. However, what we have seen so far suggests it has a similar effect to other modes of exercise. Reformer pilates has been shown to help with <a href="https://files.eric.ed.gov/fulltext/EJ1250306.pdf">weight loss</a>, cause some <a href="https://www.tandfonline.com/doi/full/10.1080/03630242.2015.1118723?casa_token=weWacL5JmM8AAAAA%3AjlXtB-o29eDTHNegdvvfxa9FUT1iY18T0niXDdDpzgbn9AhMK4fgF1RQWLwyo3tVic49h9vhH4Ux">small increases in muscle mass</a>, and enhance <a href="https://www.sciencedirect.com/science/article/pii/S1360859224004558?casa_token=rEKoc-x8WoMAAAAA:Zvgqtp7SPNbWoTtxRb8-x5HCy0XD2M74Ky-7bBU2yFgGMOnyw2aJQDKCdep40AqRobWgR0V3yA">cognitive function</a>. All of these benefits are commonly seen when combining weight training and cardio into the same routine. Similarly, among <a href="https://www.sciencedirect.com/science/article/abs/pii/S1360859217302280?casa_token=txnU400G7DQAAAAA:KQLBRYBWuZ0asqaOJ4agUKZj2nFljuxFvCQFZeZQh53h0ZIp07qJ_4TuyCQto4c-BB1kzMpWug">older adults</a>, it has been shown to improve strength, enhance flexibility and may even reduce the risk of falling. From a rehabilitation perspective, there is some evidence indicating reformer pilates can improve <a href="https://www.sciencedirect.com/science/article/pii/S1360859216300857?casa_token=tQyxWGoPam8AAAAA:jlIpAr2ZuD3bjKKtT4qHbDz2dr_Tm2k4Cgb22qw_NQRb5gtLsJdYV7P0DuRlVWN04kI9p_dSOQ">shoulder health and function</a>, reduce <a href="http://www.jkspm.org/journal/view.html?uid=1105&&vmd=Full">lower back pain</a> and <a href="https://ksep-es.org/journal/view.php?number=1084">increase flexibility</a>. Finally, there is some evidence suggesting a single session of reformer pilates can improve two key markers of <a href="https://karger.com/ger/article-abstract/70/7/764/906990/Effect-of-60-Min-Single-Bout-of-Resistance">cardiovascular health</a>, being flow-mediated dilation and pulse wave velocity, while also <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9098105/">improving cholesterol and insulin levels</a>. This suggests reformer pilates could lead to long-term improvements in heart and metabolic health, although more research is needed to confirm this. However, there are some key things to consider when discussing these benefits. Most of this research is quite exploratory and comes from a very small number of studies. So we do not know whether these findings will apply to everyone. Very few studies compared reformer pilates to other types of exercise. Therefore, while it can improve most aspects of health and function, it’s unlikely reformer pilates provides the optimal mode of exercise for each individual component of physical fitness. Traditional weight training, for example, will likely cause larger improvements in strength than reformer pilates. Similarly, stretching will <a href="https://theconversation.com/new-research-shows-how-long-hard-and-often-you-need-to-stretch-to-improve-your-flexibility-242488">probably make you more flexible</a>. And running or cycling will make you fitter. However, if you want a type of exercise that gives you broad overall health benefits, it could be a good option. <h2>What are the downsides of reformer pilates</h2> Reformer pilates is not for everyone. First and foremost, classes can be expensive compared to other fitness options. You need to be doing at least two to three sessions per week of any type of exercise to <a href="https://www.who.int/publications/i/item/9789240015128">maximise the benefits</a>. So even if you can find a class for A$20 or $30, paying for two or three classes a week (or buying a weekly or monthly subscription) is a significant outlay. Second, it’s not as accessible as other exercise. Even if you can afford it, not every town or suburb has a reformer pilates studio. Third, the effectiveness of your workout is likely to be impacted by how competent your instructor is. There are a host of different pilates qualifications you can get in Australia, and some take much less time than others. With this in mind, it might be best to look for <a href="https://www.pilates.org.au/about/">accredited pilates instructors</a>, although this will further reduce the number of options you have available. Finally, there is a learning curve. While you will get better over time, the exercise will likely be less effective during those first few weeks (or months) when you are getting used to the machine and the movements. <h2>Is it right for you?</h2> Reformer pilates can be a great addition to your fitness routine, especially if you’re looking for a low-impact way to build strength and flexibility. But if you have more specific goals, you might need a more specific mode of exercise. For example, if you need to get stronger to improve your ability to manage your daily life, then strength training is probably your best bet. Likewise, if your goal is to run a marathon, you will get more specific benefits from running. The cost and availability of reformer pilates make it less accessible for some people. With this in mind, if you are after similar benefits at a lower price point, mat pilates might be a better option. Not only does it have evidence suggesting it can improve <a href="https://journals.lww.com/ajpmr/FullText/2018/06000/Effects_of_Mat_Pilates_on_Physical_Functional.6.aspx?casa_token=7s6iayoW_s4AAAAA:ajVm-FSTsMeUsuUVH4fpv63bQb_eN0DgduCw7K83K4IlJ3OSQyNKCeoWb_tQZhEV3dRDa3dXwPYE7euORvMAwLM&casa_token=zUcAB1qT0a4AAAAA:KpwLVGmBXbLo0es1xEBF7SAJPIBy6mKoVzCWOLiFFHAnn4LbGHA3febsR9jhygDyNsNnobmKM2ukMJNPGixdypY">strength and fitness</a>, but it is something you can do at home if you find a good resource (<a href="https://www.youtube.com/watch?v=44HquH6QyXc">YouTube</a> could be a good starting point here). <a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, Lecturer in Exercise Science, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>; <a href="https://theconversation.com/profiles/jacinta-brinsley-1419359">Jacinta Brinsley</a>, Exercise Physiologist and Postdoctoral Researcher in the Alliance for Research in Nutrition, Exercise and Activity, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>, and <a href="https://theconversation.com/profiles/lewis-ingram-1427671">Lewis Ingram</a>, Lecturer in Physiotherapy, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-is-reformer-pilates-and-is-it-worth-the-cost-244634">original article</a>. </div>

Body

New hope for prostate cancer patients this Christmas

For David Southward, Christmas is a time for family, gratitude, and hope. Diagnosed two years ago with advanced prostate cancer, he has been navigating his battle with hormone therapy and a determination to stay active. “I’ve found regular exercise helps me stay positive,” he says. “But at the end of the day, we need better treatments. Research gives men like me a chance to spend more time with our loved ones.” This year, the <a href="https://giving.pcfa.org.au/">Prostate Cancer Foundation of Australia</a> (PCFA) is making that wish a reality through its Christmas Appeal, focused on advancing targeted nuclear medicines. These therapies offer new hope for men like David by addressing metastatic prostate cancer, the most aggressive form of the disease. Australia is leading the development of nuclear medicines that target cancer cells with precision. However, PCFA Chief Executive Anne Savage stresses the need for more research to understand why patients respond differently to these therapies. “For every 10 men diagnosed with prostate cancer, three will develop an aggressive form,” Savage says. “We’re working to help researchers predict which patients will become resistant to radioligand therapy, so they can win the battle and live longer.” One of PCFA's key projects is led by Dr. Kevin Koo, focusing on Alpha Therapy, an emerging treatment for metastatic prostate cancer. This innovative approach aims to shrink tumors and harness the immune system to eradicate cancer cells. “Targeted Alpha Therapy is a promising treatment for metastatic prostate cancer,” says Dr. Koo. “Our challenge is to identify men at risk of developing metastasis, sparing others from unnecessary treatments.” While Alpha Therapies show great potential, researchers still lack a full understanding of their mechanisms. “With most radioligand therapies, tumors shrink on scans, but we don’t fully understand the biological pathways driving this,” Dr. Koo notes. “This becomes problematic when patients develop resistance.” Dr. Koo’s team is collecting blood samples to identify biomarkers that predict resistance. “In three to five years, we could significantly improve how we tailor therapies to individual patients,” he says. The Christmas Appeal is part of PCFA’s broader mission to lift survival rates and improve quality of life for prostate cancer patients. Over the past 30 years, the organization has helped increase survival rates from 82% to nearly 96%, but more work is needed. “Despite progress, 10 men die every day from prostate cancer in Australia,” Savage says. “With an ageing population, research has never been more important.” For David Southward, new treatments represent a chance to keep celebrating Christmas with his family. “Research is hope,” he says. To support PCFA’s Christmas Appeal and help fund lifesaving research, visit: <a href="https://giving.pcfa.org.au/">https://giving.pcfa.org.au</a> Image credits: Shutterstock / Supplied

Caring

The heart research that could save fit and healthy Australians

Leading scientists at the <a title="https://www.hri.org.au" href="https://www.hri.org.au/" data-outlook-id="7561b6b0-1679-4cf1-aedd-c178db738113">Heart Research Institute</a> (HRI) are close to uncovering a new biomarker to identify people at risk of heart disease with a simple blood test, after a “good” gene was identified that causes the heart to enlarge with exercise. The world first discovery was led by one of Australia’s foremost heart scientists, Professor Julie McMullen, who is now leading HRI’s Heart Muscle Group to focus on developing new ways to prevent and treat heart attack and heart failure. “Our goal is to reproduce the actions of the ‘good’ genes in the diseased heart by mimicking the beneficial effects of exercise in a failing heart. We then use that information to develop new drugs to reduce the risk of heart disease or heart failure,” Prof McMullen said. One person has a heart attack in Australia every 10 minutes, while one Australian dies from cardiovascular disease every 12 minutes. “Heart disease can happen to any of us. With increasing rates of obesity and type two diabetes, people are being affected by heart conditions at a much younger age, which can progress to heart attack and heart failure,” Prof McMullen said. “Current drugs are not very effective for improving heart function and quality of life, so it is important that we identify new therapies for patients with heart disease and heart failure.” A simple blood test could have helped someone like Warren Williams, who was a fit and healthy tri-athelete when he discovered he had atrial fibrillation. The Sydney father had to be fitted with a pacemaker, only to still suffer a massive cardiac arrest years later while on a run. “Doctors told me I should be dead, they said I shouldn’t have lived through it,” he said. "Somehow I miraculously survived, probably due to my fitness, but that we will never know. I was told I wouldn’t be able to run again, ride a bike, sing on stage, and possibly not even work again." The father is now on a mission to spread awareness about regular heart check-ups, especially for those people who feel fit and healthy. "Atrial Fibrillation affects people in many different ways - for some, everyday life and function becomes quite difficult, whereas in others, like myself, it can be a silent underlying condition with potentially life-threatening outcomes." Scientists are hoping to find the gift of research in their Santa stocking this festive season as HRI launches a targeted <a title="https://www.hri.org.au/donate-christmas-appeal" href="https://www.hri.org.au/donate-christmas-appeal" data-outlook-id="69ee70de-a228-4c82-9fb7-4efd2bcfa0b0">Christmas Appeal</a> to help Prof McMullen’s team ramp up their work to the next phase. “We know this biomarker is there and we are close to finding it, but it comes down to researchers getting time in the lab,” Prof McMullen said. “By donating, individuals can fund essential laboratory resources and high-tech equipment, accelerating the availability of life-changing treatments for those in need, said Prof McMullen. Image credits: Shutterstock

Body

Christmas can be challenging for people with hearing loss. Here are 7 ways you can help

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/katie-ekberg-1534998">Katie Ekberg</a>, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a> and <a href="https://theconversation.com/profiles/louise-hickson-2280688">Louise Hickson</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> For many people, Christmas can be the most social time of the year. The holiday period is often filled with parties, lunches, dinners and celebrations of all kinds with family, friends and colleagues. For adults with hearing loss, however, these social gatherings can bring unique challenges. Communicating with others can be difficult, particularly in group conversations. And the more <a href="https://www.tandfonline.com/doi/full/10.1080/14992027.2019.1670363">background noise</a> there is (for example, Christmas music or children playing), the harder it is. For age-related or acquired hearing loss, hearing ability typically starts to decline from <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0107720">age 50 onwards</a>. <a href="https://www.health.gov.au/hearing-health/resources/publications/one-in-six-australians-experience-hearing-loss-poster-0?language=en">One in six Australians</a> experience some hearing loss, so it’s possible someone around your Christmas dinner table will be struggling to hear. Unfortunately, many adults with hearing loss suffer these challenges in silence. Our <a href="https://www.tandfonline.com/doi/full/10.1080/14992027.2023.2293651">research</a> shows adults with hearing loss often hide their hearing loss from others, even close family members and friends, because of feeling shame due to stigma. But there are some things you can do to ensure a loved one with hearing loss is included this Christmas. <h2>Stigma and stereotypes</h2> Stigma is when someone is treated differently by others due to a particular physical or social attribute. Across a <a href="https://www.tandfonline.com/doi/full/10.1080/14992027.2023.2293651">series of studies</a>, we conducted surveys and interviews with adults with hearing loss, their families and hearing care professionals to explore experiences of stigma for adults with hearing loss. Our research also included video recordings of real-life conversations between adults with hearing loss and their families and friends. The <a href="https://www.tandfonline.com/doi/full/10.1080/14992027.2024.2353862">results</a> suggested people often associate hearing loss with negative stereotypes of ageing, disability, reduced intelligence, having a problem or weakness, and difference. For example, one participant with hearing loss told us: <blockquote> Once they are aware that you can’t really comprehend or hear what they’re saying, they treat you different. And it’s not always positive, it’s quite often negative […] Even people who are familiar with you, my twin brother, he thinks that there’s something wrong with me because I can’t hear him properly. </blockquote> Old age was the most common stereotype associated with hearing loss. For example, one adult with hearing loss commented: <blockquote> I guess it’s just a sign of ageing. Like wearing glasses and grey hair. </blockquote> But as hearing can start declining from middle age, many adults experiencing hearing difficulties do not fit this stereotype. We see this stereotype appear in popular media as well. For example, in the TV show Bluey, the character Bingo dresses up as a “<a href="https://www.bluey.tv/characters/granny-rita/">Can’t-Hear-Anything granny</a>” in a number of episodes. In <a href="https://www.tandfonline.com/doi/full/10.1080/14992027.2024.2418970">our research</a>, people with hearing loss reported feeling embarrassment, shame, frustration, sadness and fatigue from trying to manage their hearing difficulties during everyday conversations. In the results of <a href="https://www.tandfonline.com/doi/full/10.1080/14992027.2023.2293651">a survey</a> currently under peer review, almost two-thirds felt other people laughed about or treated their hearing loss as a joke, often making them feel uncomfortable. An example <a href="https://www.tandfonline.com/doi/full/10.1080/14992027.2024.2389189">of this teasing</a> can be seen in a real-life conversation we recorded with a grandfather with hearing loss and his extended family while having afternoon tea. After the older man has ongoing trouble hearing his granddaughters, his wife teases him with the question “You got your hearing aids in Grandpa?”, which receives laughter from his son and granddaughters. While this sort of teasing might seem light-hearted, it can cause someone with hearing loss to feel embarrassed when they have trouble hearing. A key finding from <a href="https://www.tandfonline.com/doi/full/10.1080/14992027.2024.2406885">our interview research</a> was that adults with hearing loss respond to experiences of stigma by not telling others about their hearing loss. Similarly, in an international <a href="https://www.tandfonline.com/doi/full/10.1080/14992027.2023.2293651">survey of 331 adults</a> with hearing loss, the results of which are yet to be published in a peer-reviewed journal, one in four had not told anyone about their hearing loss. Others only told certain people in specific circumstances. There might, therefore, be family and friends at your Christmas gatherings facing the challenges of hearing loss without anyone knowing. <h2>Supporting loved ones with hearing loss this Christmas</h2> For adults with hearing loss, experiences of stigma can cause them to start to withdraw from social situations, participate less in conversations, and become more <a href="https://journals.lww.com/psychosomaticmedicine/abstract/2013/02000/social_isolation_and_loneliness__relationships.9.aspx">socially isolated and lonely</a>. But a greater awareness about hearing loss and inclusive communication can help tackle the stigma. Here are some simple ways you can be more inclusive of people with hearing loss this festive season: <ol> <li> Think about the location of your event – how noisy is it? When possible, choose restaurants and social settings that are quieter. Outdoor settings will generally be less noisy than indoor ones (apps such as <a href="https://theambientmenu.com.au/">The Ambient Menu</a> can help you choose). </li> <li> Turn down background noise if you can (for example, TV, radio, music). </li> <li> Speak face-to-face as much as possible. This allows for lip-reading so that people are not just reliant on their hearing. If you know someone has difficulty hearing, move closer to them and talk clearly and slightly more slowly. </li> <li> Arrange seating in a way that allows everyone to face each other. Round tables are best. </li> <li> Give people the opportunity to choose where they are seated around a table or in a restaurant. Adults with hearing loss may position themselves in the middle of a table or next to specific people they need to hear. </li> <li> If you are at an event with speeches, use a microphone when possible. </li> <li> If you notice a person not joining in the conversation you could ask them if they can hear OK and, if not, what you can do to help.<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/245943/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> </li> </ol> <a href="https://theconversation.com/profiles/katie-ekberg-1534998">Katie Ekberg</a>, Senior Lecturer, College of Nursing and Health Sciences, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a> and <a href="https://theconversation.com/profiles/louise-hickson-2280688">Louise Hickson</a>, Professor of Audiology, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</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/christmas-can-be-challenging-for-people-with-hearing-loss-here-are-7-ways-you-can-help-245943">original article</a>. </div>

Body

12 dead in mass poisoning at ski resort

The bodies of 12 people have been found dead in a luxury ski resort in Georgia after a suspected carbon monoxide poisoning. The bodies of 11 Indian nationals and one Georgian national were discovered on Saturday at a ski resort in Gudauri, in the north of the Caucasus country, according to local police. Authorities confirmed that “preliminary tests do not indicate any trace of violence on the bodies,” which were found on the second floor of a building housing an Indian food restaurant at the ski resort. “An oil-powered generator was turned on after the building lost electricity” on Friday, police said, which is believed to be the source of the poisoning. The identities of the victims were not immediately released but they are presumed to be employees of the restaurant, according to the Georgian Interior Ministry. The deaths are being treated as negligent manslaughter, as autopsies have been ordered to determine the actual cause of death, while authorities have opened an investigation into the incident. The Indian Embassy in Georgia's capital of Tbilisi said it was "committed to providing all possible support" to the bereaved families and that it was working to repatriate the bodies of the 11 Indian nationals. Gudauri, lodged high up in the Caucasus Mountains close to the border with Russia, is becoming increasingly popular with tourists, offering a cheaper alternative to Europe's main resorts in the Alps. Image credits: Shutterstock

Travel Trouble

Been drinking and your heart’s fluttering? You may have ‘holiday heart’

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/caleb-ferguson-72">Caleb Ferguson</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> and <a href="https://theconversation.com/profiles/sabine-allida-2236436">Sabine Allida</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> It’s the time of year for workplace Christmas parties, and gatherings with family and friends. Maybe you’ll drink a lot in one go. Then you feel your heart beating fast or irregularly. Maybe there’s a flutter in your chest or neck. Maybe you feel dizzy or short of breath. You may feel so concerned you go to the emergency department. After a few tests, you’re told you have “alcohol-induced atrial arrhythmia”. In plain English, that’s an irregular heartbeat brought on by excessive, or binge drinking. The condition is common at this time of year. That’s why it’s also called “<a href="https://www.sciencedirect.com/science/article/abs/pii/000287037890296X">holiday heart</a>”. <h2>What is holiday heart?</h2> Every festive season, emergency departments see more people with <a href="https://www.cambridge.org/core/journals/prehospital-and-disaster-medicine/article/impact-of-alcoholrelated-presentations-to-emergency-departments-on-days-with-a-public-holiday-or-sporting-event-a-retrospective-cohort-study/174603C0385FE6FCEBBAEA1A10DB25BD">alcohol-related issues</a> and <a href="https://www.heartlungcirc.org/article/S1443-9506(16)30583-2/pdf">irregular heart rhythms</a>. People often present with a fast or irregular heartbeats associated with binge drinking, overeating, dehydration and increased stress over the silly season – all contributing factors. We’ve known about holiday heart (or holiday heart syndrome) for <a href="https://www.sciencedirect.com/science/article/abs/pii/000287037890296X">almost 50 years</a>. Back in the 1970s, it was described as an abnormal heart rhythm (or arrythmia) in healthy people without heart disease after binge drinking alcohol. Doctors often saw this after weekends and public holidays, including the festive season. But an abnormal heart rhythm related to alcohol <a href="https://www.sciencedirect.com/science/article/pii/S2405500X22009379#bib2">isn’t limited</a> to the holidays and weekends. We also see it in people who binge drink at any time of year, or in people who drink heavily over many years. <h2>What causes it? How is it diagnosed?</h2> Alcohol affects your <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5513687/">heart, blood vessels, blood</a> and nervous system in many ways. For instance, when alcohol disrupts your nervous system, it can lead to dehydration and inflammation. In turn, this can cause disruption to the heart’s electrical system, which can lead to an <a href="https://pubmed.ncbi.nlm.nih.gov/28867013/">irregular heartbeat</a>. People may go to hospital with heart flutters, chest pain, fainting or passing out (syncope) and shortness of breath (dyspnoea). But an irregular heartbeat can also occur without symptoms, and may only be discovered when investigating other health issues. If you have symptoms, go to your emergency department or GP. Health professionals will likely run some tests to diagnose heart-related rhythm problems. These include monitoring the heart’s rhythm using an ECG or electrocardiogram. This simple and non-invasive test involves attaching some electrodes to your chest, arms and legs to produce a graph of electrical signals from the heart. Clinicians are often interested in the “p wave”, which represents the electrical activation of the upper chambers of the heart. You may also have a blood test to look at your electrolyte levels (essential minerals in your blood). A blood test may also test for markers of clotting and inflammation, as well as kidney and liver function. <h2>Why are we concerned about it?</h2> The vast majority of people diagnosed with holiday heart will recover, especially if treated early or if they stop or limit drinking alcohol. However, some people will be diagnosed with <a href="https://theconversation.com/getting-to-the-heart-of-the-matter-on-stroke-7180">atrial fibrillation</a> – the <a href="https://www.heartlungcirc.org/article/S1443-9506(18)31778-5/fulltext">most common</a> heart rhythm disorder in Australian adults, affecting <a href="https://www.sciencedirect.com/science/article/pii/S1443950617304845">1.4-5.5%</a> of the population. If so, this may require medicines to restore a regular heartbeat (known as <a href="https://www.svhhearthealth.com.au/procedures/procedures-treatments/cardioversion">cardioversion</a>), electrical cardioversion (using a defibrillator to apply an electric shock to the heart) or a procedure called <a href="https://www.heart.org/en/health-topics/arrhythmia/prevention--treatment-of-arrhythmia/ablation-for-arrhythmias">cardiac ablation</a>. If atrial fibrillation is left untreated, there’s an increased risk of blood clots, stroke and a heart attack. <h2>How can you prevent it?</h2> There is no definitive number of drinks known to trigger holiday heart. So our best advice to prevent it is to avoid binge drinking. Australian <a href="https://www.nhmrc.gov.au/health-advice/alcohol">guidelines</a> recommend women and men limit alcohol to no more than ten standard drinks a week and no more than four standard drinks on any one day. We’d also recommend drinking water between alcoholic drinks. This can help reduce the dehydrating effects of alcohol and reduce the risk of alcohol-induced heart rhythm complications. Then do your best to <a href="https://journals.sagepub.com/doi/full/10.1177/2156587214543143">reduce stress</a>, keep up with exercise and eat a diet that’s <a href="https://www.heartfoundation.org.au/healthy-living/healthy-eating/heart-healthy-eating-pattern">good for your heart</a> – all general advice for looking after your heart, whether or not you’re drinking alcohol. Taking these steps will help reduce your risk of holiday heart and keep your heart healthy this festive season. <hr /> Information about alcohol and the heart is available from the <a href="https://www.heartfoundation.org.au/blog/alcohol-and-heart-health">Heart Foundation</a>. If your GP is closed over the holidays and you need health advice, call <a href="https://www.healthdirect.gov.au/">healthdirect</a> on 1800 022 222, <a href="https://www.health.vic.gov.au/primary-care/nurse-on-call">NURSE-ON-CALL</a> in Victoria on 1300 60 60 24 or <a href="https://www.qld.gov.au/health/contacts/advice/13health">13HEALTH</a> in Queensland on 13 43 25 84. In an emergency in Australia, 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/241469/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/caleb-ferguson-72">Caleb Ferguson</a>, Professor of Nursing and Director of Health Innovations, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> and <a href="https://theconversation.com/profiles/sabine-allida-2236436">Sabine Allida</a>, Research Fellow (Implementation Science), <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</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/been-drinking-and-your-hearts-fluttering-you-may-have-holiday-heart-241469">original article</a>. </div>

Body

Festive bulge: scientists offer advice on how to beat overeating

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/thomas-c-erren-336309">Thomas C. Erren</a>, <a href="https://theconversation.com/institutions/university-of-cologne-2576">University of Cologne</a>; <a href="https://theconversation.com/profiles/philip-lewis-429997">Philip Lewis</a>, <a href="https://theconversation.com/institutions/university-of-cologne-2576">University of Cologne</a>, and <a href="https://theconversation.com/profiles/ursula-wild-1398207">Ursula Wild</a>, <a href="https://theconversation.com/institutions/university-of-cologne-2576">University of Cologne</a> Christmas and New Year are holidays with dietary excesses that many of us cannot control. This often leads to the “festive bulge”. As the holidays approach, could there be a recipe to contain this weight gain and pave the way to sustainable nutrition-based health at the same time? There’s a lot of focus on what we eat and how much we eat – but what about when we eat? Chrononutrition is the science of how timing affects our responses to nutrients. <a href="https://www.sciencedirect.com/science/article/pii/S0092867415003025?via%3Dihub">Scientific insights</a> into when we eat suggest it may be worth exploring for better health. While the idea of getting started on <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9370396/">chrononutrition over Christmas</a> can sound challenging, the guilty conscience that tends to follow feasting over the holidays may provide the needed motivation for the year ahead. So for better health in the new year, why not try out time-restricted eating (TRE)? TRE is a type of <a href="https://theconversation.com/is-intermittent-fasting-actually-good-for-weight-loss-heres-what-the-evidence-says-183500">intermittent fasting</a>: a person eats all their meals and snacks within a particular time window, ranging from six to 12 hours each day. This implies 12 to 18 hours of fasting. <a href="https://theconversation.com/is-body-weight-affected-by-when-you-eat-heres-what-science-knows-so-far-143303">More</a> and <a href="https://theconversation.com/delay-eating-breakfast-and-eat-dinner-early-if-you-want-to-lose-body-fat-new-study-101058">more research</a> suggests that this kind of timing may have a significant influence on our health via <a href="https://pubmed.ncbi.nlm.nih.gov/25404320/">interplays</a> between our <a href="https://pubmed.ncbi.nlm.nih.gov/25815987/">body clocks and nutrition</a>. As researchers with a focus on circadian biology, we have <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9370396/">identified the festive season</a> as a suitable starting point for a lifestyle change to time-restricted eating. <h2>What is chrononutrition?</h2> The basic idea of chrononutrition is that the body’s response to the timing of meals can promote well-being and health via the circadian timing system. This timing system refers to the internal 24-hour mechanism that primes our bodies for the challenges and stimuli of the 24-hour day. This includes when nutrients are likely to be consumed, how they are used within the body at a given time and how the body responds to them at a given time. A rodent experiment in the <a href="https://academic.oup.com/jn/article-abstract/10/1/63/4725662">1930s</a> led to a focus on counting calories and calorie-restricted eating. This dietary restriction extended the lifespan of rats in this case. It was subsequently shown in a wide range of species. The promise is large: if you eat less, then weight loss, better health and a longer life may follow. The rodent experiment was followed by research into diets that foster health and prevent disease. Interest in <a href="https://pubmed.ncbi.nlm.nih.gov/3794831/">“meal-timing, circadian rhythms and lifespan”</a> was sparked by Franz Halberg (known as the father of American chronobiology), among others, in the 1980s. These studies around food and behaviour take <a href="https://pubmed.ncbi.nlm.nih.gov/25404320/">evolutionary considerations</a> into account. For instance, rodents gain fitness when fed in a time-restricted manner. In contrast, human behaviour tends to involve more <a href="https://pubmed.ncbi.nlm.nih.gov/26411343/">erratic eating patterns</a> during the hours when people are awake. <h2>Lifestyle changes</h2> So what practical advice can we give on the occasion of Christmas and New Year from the <a href="https://www.nobelprize.org/prizes/medicine/2017/advanced-information/">2017 Nobel Prize-winning field of chronobiology</a>? The field gained recognition for its discoveries into how internal clocks organise our physiology and enable us to live in harmony with the external rhythms of day and night. Findings from this field point to a simple lifestyle change: limiting when you eat to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4255155/">eight to 10 hours</a> a day could protect you from developing obesity, or even lessen the negative health impacts of existing obesity. And time-restricted eating can work even if practised for only <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4255155/">five days per week</a>. Importantly, if you can reduce a long habitual eating window (for instance, 15 hours) to a time-restricted eating window of eight hours, you are likely to benefit more than someone who reduces a habitual eating window of 10 hours to eight hours. Reductions in eating-time windows have already <a href="https://www.nejm.org/doi/10.1056/NEJMoa2114833?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed">been found</a> to help some overweight humans lose weight, sleep better and feel more energised. Granted, much of the evidence comes from animal studies – and humans are certainly not big mice. Nonetheless, there have been no reports of detriments to this practice in humans. However, there has been <a href="https://www.sciencedirect.com/science/article/abs/pii/S0899900722001897?via%3Dihub">one report</a> of possible disadvantages to offspring in a pregnant animal model of time-restricted eating. <h2>Late breakfast and early supper</h2> Why not try what some studies suggest and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9370396/">start time-restricted eating over Christmas</a>, or put it on your New Year’s resolution list? To get started, consider having a late breakfast and an early dinner. Of course, if in doubt about the impact of time-restricted eating – or if you have medical or dietary restrictions, or are pregnant – talk to your doctors first for advice. Beyond paying attention to calorie intake and food composition, “when we eat” is a relatively simple and potentially sustainable approach.<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/195822/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/thomas-c-erren-336309">Thomas C. Erren</a>, Professor, <a href="https://theconversation.com/institutions/university-of-cologne-2576">University of Cologne</a>; <a href="https://theconversation.com/profiles/philip-lewis-429997">Philip Lewis</a>, Research associate, <a href="https://theconversation.com/institutions/university-of-cologne-2576">University of Cologne</a>, and <a href="https://theconversation.com/profiles/ursula-wild-1398207">Ursula Wild</a>, Research Associate, <a href="https://theconversation.com/institutions/university-of-cologne-2576">University of Cologne</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/festive-bulge-scientists-offer-advice-on-how-to-beat-overeating-195822">original article</a>. </div>

Body

How to keep your physical and mental health on track during the holidays

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/scott-lear-423698">Scott Lear</a>, <a href="https://theconversation.com/institutions/simon-fraser-university-1282">Simon Fraser University</a> </div> <div class="theconversation-article-body">With the festive season upon us, many people will be gathering with family and friends, whether it’s a workplace party, a friend’s get-together or a quiet night at home watching Christmas movies. While enjoyable, these events can disrupt your healthy lifestyle habits. A <a href="https://www.sciencedaily.com/releases/2023/12/231204135305.htm">recent survey</a> reported nearly 45 per cent of people take a break from exercise during the holidays, more than half say they feel more tired and have less time for themselves, and about one-third report drinking more. My research looks at the benefits of a <a href="https://drscottlear.com/">healthy lifestyle</a> on <a href="https://open.spotify.com/show/1xsvY0F6qbBKDG8INVvy5T">physical and mental health</a>. And many of these same healthy behaviours can help you navigate the holidays. <h2>Eating right</h2> Cakes, chocolates, spiced ham, turkey stuffing, mulled wine and other delights abound during this time of year. Most of these foods are high in fat, sugar and calories. So it’s no surprise the holidays are associated with a greater consumption of food. And one survey even pegged people <a href="https://www.huffingtonpost.co.uk/entry/calories-consumed-on-christmas-day_uk_584abfb4e4b0fccb67997275">eating close to 6,000 calories on Christmas Day</a>. That’s two to three times the daily caloric recommendation for most people. With this amount of eating, there are many claims the holidays result in weight gain. While there is an enduring rumour that <a href="https://www.nytimes.com/2006/10/31/health/nutrition/31real.html">average holiday weight gain is five to 10 pounds</a> (2.25 to 4.5 kilograms), in reality it may be much less. A study published in 2000 reported it to be only <a href="https://doi.org/10.1056/NEJM200003233421206">around one pound</a>, or about half a kilogram. However, as this was an average amount, there were still some people in the study who gained five or more pounds. While indulging on one or two occasions isn’t going to derail your diet, if you have a holiday circuit of events you do, you may want to develop a strategy on how to manage your diet. First ask yourself if you need (or want) to go to all of them. For the events you do go to, pick one or two occasions at which you’ll indulge. These might have the best food, or your closest family and friends are present. For the others, try staying on the healthier side of things. Before you go, make sure you eat well during the day leading up to your event so you’re not going to the event hungry. Also, make sure you get plenty of sleep. A lack of sleep can make you more likely to reach for <a href="https://doi.org/10.1016/j.foodqual.2020.104074">high-energy foods and eat more</a>. Try to enlist a health buddy, whether a friend or even the host, to keep you on track. And be mindful of alcohol intake, which can impair your self-discipline. <h2>Staying active</h2> When it comes to exercise, most of us are creatures of habit. This is a good thing, because having <a href="https://journals.sagepub.com/doi/10.1177/1559827618818044">a routine is the best way to maintain regular exercise</a>. But the holidays are anything but routine. Gyms, pools and community centres may have shortened hours or be closed. Your trainer or aerobics instructor may have taken time off. Now, missing a few exercise sessions isn’t going to affect your fitness and long-term health, but it can affect your mood. Exercise is known to <a href="https://doi.org/10.1016/j.physbeh.2017.03.013">increase energy levels</a>, <a href="https://doi.org/10.1007/s10902-018-9976-0">improve mood</a> and <a href="https://doi.org/10.1016/j.psyneuen.2014.10.019">reduce stress</a>. All of which can be helpful during the frenetic holidays. And missing an exercise session can be like not having your morning coffee. But the holidays also present numerous opportunities to get in a lot of activity — from shopping to Christmas markets to walking around your neighbourhood looking at the decorations. You can also get into the holiday spirit by singing Christmas carols (or any other song). Singing can <a href="https://doi.org/10.1136/bmjopen-2018-026995">reduce anxiety</a>, potentially <a href="https://doi.org/10.1136/bmjresp-2021-000959">increase your lung capacity</a> and <a href="https://doi.org/10.1007/s10865-004-0006-9">increase the number of infection-fighting molecules</a> in your blood. And singing with others is known to build social bonds and <a href="https://doi.org/10.1177/03057356211042668">release oxytocin</a>, which can improve one’s mood. While the quality of your singing doesn’t matter for most of these benefits, the more you do sing, <a href="https://doi.org/10.1002/hbm.21173">the more you’ll likely benefit</a>. <h2>Managing stress</h2> Nearly <a href="https://www.apa.org/news/press/releases/2023/11/holiday-season-stress">90 per cent of adults in the United States associate the holiday season with some form of stress</a>. While the holidays are meant to be a period of joy, it’s not uncommon to feel overwhelmed by the shopping, hosting events, expectations of others and the added financial costs. This may be one of the reasons why the number of <a href="https://doi.org/10.1161/01.CIR.100.15.1630">heart attacks and cardiac-related deaths</a> increase during the holiday period. In addition, it’s believed people delay seeking treatment during the holidays, given that <a href="https://doi.org/10.1161/01.CIR.0000151424.02045.F7">emergency department visits spike after they’re over</a>. Stress occurs when people feel they don’t have control over what’s going on. Setting up a holiday plan can help. Your plan could include a spending budget, which events you’ll attend and which you’ll say no to. If you’re hosting a dinner, plan the menu ahead of time, enlist help from others or even get take-out. Other strategies for managing, and preventing, stress include getting regular exercise, ensuring you get enough sleep, avoiding unrealistic expectations and setting aside some quiet time to do something just for yourself. While we all want things to be perfect, even the best plans may go astray. If that does happen, that’s okay and go easy on yourself. If you do find the holidays challenging, make sure you speak up to the people around you for their support.<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/219946/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/scott-lear-423698">Scott Lear</a>, Professor of Health Sciences, <a href="https://theconversation.com/institutions/simon-fraser-university-1282">Simon Fraser 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/how-to-keep-your-physical-and-mental-health-on-track-during-the-holidays-219946">original article</a>. </div>

Body

Why does grass make my skin itch?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/deryn-lee-thompson-1449312">Deryn Lee Thompson</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> So, you’ve enjoyed a picnic in the sunshine. Or you’ve sat on the grass for a twilight concert. But you’ve come away with itchy and scratchy skin. Could you have an allergy to grass? Or is something else going on? <h2>Grass has tiny hairs</h2> One possible reason we get a rash is the physical structure of grass itself. <a href="https://bmcplantbiol.biomedcentral.com/articles/10.1186/s12870-021-02840-x">Blades of grass</a> are covered in tiny “hairs” (called trichomes), which you can view under a microscope. These help protect the grass from being eaten by insects or animals, damaged by ultraviolet rays or losing too much water. Trichomes can also cause tiny scratches to the skin and the skin reacts by becoming red and may feel itchy. Some species of grass are also firmer or stiffer so may feel more “scratchy” when people sit on them. Skin is a complex organ and is linked to the immune system. When irritated, the skin and immune system recognise something is happening and release complex chemicals that can <a href="https://www.jacionline.org/article/S0091-6749%2815%2900575-8/fulltext">cause redness and itching</a>. People with dry, red, itchy skin conditions often find their skin is extra sensitive to grass and other irritants like fertilisers or sprays. For example, if you have eczema (also called dermatitis) your skin looks and feels dry, as your <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5849435/">skin barrier is damaged</a>. <h2>Could it be an allergy?</h2> Grass allergy involves <a href="https://www.allergy.org.au/patients/allergic-rhinitis-hay-fever-and-sinusitis/pollen-allergy">aero-allergens</a>, that is, the grass pollen in the air. Symptoms include runny or a stuffy nose, itchy nose and eyes and even itchy ears. If you have these symptoms allergy specialists <a href="https://www.allergy.org.au/patients/allergy-testing/allergy-testing">may perform a skin prick test</a> to identify particular aero-allergen triggers. After the allergist takes your detailed history, drops of various allergens are placed on the forearm, along with a positive and negative control. A sterile lancet pricks the skin through the drop. After 15 minutes the test is read, with positive reactions showing a “wheal and flare” response (a lump like a mosquito bite and redness). The allergist then interprets the findings. But, in the absence of hay fever-like symptoms, dermatologists may perform <a href="https://dermnetnz.org/topics/patch-tests">allergy patch testing</a> to investigate contact allergies (dermatitis) to specific plants, for example <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9542089/">Compositae</a>. In a patch test the dermatologist places a series of small chambers (or sticky dots) on the back, each one containing a different potential allergen. The test takes several days to produce results. If a reaction develops under a test chamber, the dermatologist may confirm allergic contact dermatitis. But definitive results are tricky as these two allergy tests can’t tell you if your rash is from physical irritation – such as the tiny scratches – rather than an allergy. <h2>How can I avoid it?</h2> The best way to reduce physical irritation problems with grass it to limit contact. This could involve simple things like wearing long sleeves or pants, or sitting on a rug or towel. Many Australians do have dry skin, but do not often realise how dry it is. So, applying a <a href="https://toolkit.eczemasupport.org.au/my-self/moisturising-creams/">basic thick moisturiser</a> to the face and body skin can help place a barrier between the grass and the skin. Sunscreen is also recommended when outdoors. For people who have dry, red or itchy skin conditions or those who experience itchiness when sitting on the grass, taking <a href="https://allergyfacts.org.au/allergy-treatments-antihistamine/">antihistamines</a> a minimum of 30 minutes before you sit on the grass may help lessen the itchiness. <h2>How can I calm my skin?</h2> If you do develop a an irritant rash, here are a few tips. You could try <ul> <li> taking an <a href="https://allergyfacts.org.au/allergy-treatments-antihistamine/">antihistamine</a> </li> <li> rinsing skin with tepid water </li> <li> washing off the potential irritants with a non-soap-based bland body cleanser <a href="https://toolkit.eczemasupport.org.au/my-self/bathing-showering-and-washing-clothes/">can be helpful</a>. Then, re-apply a layer of thick, bland, fragrance-free moisturiser. </li> </ul> If none of these measures help, see a pharmacist for advice on using an appropriate strength cortisone cream which may <a href="https://www.healthdirect.gov.au/rashes">help reduce</a> the symptoms. Be aware of more serious signs of an <a href="https://www.allergy.org.au/patients/about-allergy/anaphylaxis">allergic reaction</a>. If in addition to red bumps and itchiness, other symptoms such as shortness of breath, cough, wheeze, chest tightness or facial swellings develop while sitting on the grass, people may need urgent medical care.<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/243046/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/deryn-lee-thompson-1449312">Deryn Lee Thompson</a>, Lecturer in Nursing, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</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/why-does-grass-make-my-skin-itch-243046">original article</a>. </div>

Body

The anatomy of a hot flush – and whether it can really make your head steam

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/michelle-spear-172043">Michelle Spear</a>, <a href="https://theconversation.com/institutions/university-of-bristol-1211">University of Bristol</a> A hot flush is a phenomenon as disruptive as it is commonplace. One moment, life proceeds as usual. The next, a wave of heat rises, spreading from the chest to the face – leaving behind flushed skin and beads of sweat. For many, this sudden warmth is accompanied by an <a href="https://www.mayoclinic.org/diseases-conditions/hot-flashes/symptoms-causes/syc-20352790">accelerated heartbeat and a faint sense of unease</a>. Though brief – typically lasting anywhere from 30 seconds to five minutes – its intensity can be startling and made worse by unpredictable timing. A recent viral video has brought attention to just how intense a hot flush can be. The video depicts a woman named Tracey Monique <a href="https://uk.style.yahoo.com/menopause-hot-flush-flash-symptoms-134536113.html?guccounter=1">experiencing a hot flush</a> while at an outdoor event. In the video, her head is literally steaming. The sight of wisps of vapour escaping her head highlighted the dramatic effects of this common <a href="https://www.nhs.uk/conditions/menopause/symptoms/">perimenopausal symptom</a>. Often misunderstood or trivialised, the image of a hot flush brings fresh attention to a phenomenon that affects an estimated <a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/introduction-to-menopause">75% of people experiencing perimenopause</a>. The video has also sparked debate on social media – reflecting the complexity of hot flushes themselves. Some argue the steam escaping Monique’s head was caused by her removing her hat while being in the cold. But many women have commented, saying the video perfectly encapsulates what a hot flush feels like. Let’s take a look at what’s actually happening during a hot flush and why they can feel so severe. <h2>Hormonal instigators</h2> At the heart of a hot flush lies oestrogen – a hormone critical role in regulating body temperature in women. Oestrogen directly <a href="https://my.clevelandclinic.org/health/body/22566-hypothalamus">influences the hypothalamus</a>, a small but essential structure in the brain often referred to as the <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6397692/">body’s thermostat</a>. The hypothalamus monitors and adjusts body temperature to maintain balance. Under normal circumstances, the hypothalamus keeps the body within a narrow temperature range – adjusting blood flow and sweat production as needed. But during perimenopause, <a href="https://www.rcog.org.uk/for-the-public/browse-our-patient-information/treatment-for-symptoms-of-the-menopause/?utm_source=chatgpt.com">oestrogen levels fluctuate</a> unpredictably and eventually decline. These hormonal shifts disrupt the hypothalamus’s ability to maintain its usual set temperature. Declining oestrogen levels also make the hypothalamus overly sensitive to small changes in body temperature – misinterpreting these as <a href="https://pubmed.ncbi.nlm.nih.gov/31001050/">signs of overheating</a>. This triggers an exaggerated response aimed at cooling the body down: a hot flush. The result is a sudden dilation of blood vessels, particularly in the skin of the upper body, to allow heat to radiate outward. Simultaneously, sweat glands activate – intensifying the sensation of heat. <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3956631/">Luteinising hormone</a>, which primarily regulates ovulation, also plays a secondary role in hot flushes. As oestrogen levels decline, the pituitary gland (which regulates key hormones that control growth, reproduction and metabolism) <a href="https://academic.oup.com/endo/article/163/2/bqab268/6490154">releases erratic surges</a> of lutenising hormone. These spikes appear to further heighten the hypothalamus’s sensitivity, amplifying its misinterpretation of normal body temperature as overheating. <h2>The cooling response</h2> During a hot flush the hypothalamus sends urgent signals to the autonomic nervous system, which governs involuntary functions such as heart rate, blood pressure and sweating. This prompts blood vessels near the skin to dilate – a <a href="https://www.ncbi.nlm.nih.gov/books/NBK557562/">process called vasodilation</a>. This allows more blood to flow to the surface to release heat. This is why the face, neck and chest can feel intensely warm and look visibly flushed during a hot flush. Almost simultaneously, the hypothalamus activates sweat glands in the upper body. Sweating is meant to <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6773238/">cool the body</a> through evaporation. In cold environments, this sweat may produce visible steam – as seen in Monique’s viral video. But once the hypothalamus realises the body isn’t actually overheated, vasodilation subsides and blood vessels return to their normal state. But the rapid cooling effect from sweating can leave women <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4612529/">feeling chilled</a>. This creates a rollercoaster of sensations during and after the hot flush. This sequence – heat, flush, sweat and chill – reflects the body’s struggle to regain equilibrium in response to a misfiring thermostat. <h2>The debate</h2> While the sensation of heat is undeniable, whether hot flushes significantly raise skin temperature remains debated. <a href="https://www.maturitas.org/article/0378-5122(79)90009-4/abstract">Thermographic studies</a>, which use infrared imaging to measure heat patterns and surface temperature, have demonstrated measurable skin temperature rises – particularly in the face, neck and chest. But other research has found only <a href="https://www.obgproject.com/2019/07/24/are-menopausal-hot-flushes-really-triggered-by-core-temperature/">minor or negligible changes</a> in skin temperature. This raises questions about whether the perception of heat correlates directly with physiological changes. Critics suggest that the sensation of heat stems more from the brain’s altered thermoregulation than from actual warming of the skin. Tools such as thermographic imaging may also miss subtle or transient temperature changes – or these changes may be masked by sweat evaporation. It may also be the case that <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4612529/">skin temperature changes</a>, like other perimenopausal symptoms, vary widely between people. The <a href="https://bmcwomenshealth.biomedcentral.com/articles/10.1186/1472-6874-9-13">variability in oestrogen levels</a> contributes significantly – with those experiencing more erratic hormonal changes often reporting more intense or frequent flushes. Factors such as <a href="https://www.mdpi.com/2072-6643/16/5/655">genetics, lifestyle and environmental triggers</a>, all add to the diversity of experiences and how intense symptoms might be. Hot flushes are a complex interplay of hormonal, neurological and vascular responses. While the scientific debate about skin temperature changes remains unresolved, the lived experience of heat and discomfort is undeniable. For many, these symptoms are disruptive and even debilitating, profoundly affecting daily life. Monique’s viral video, with the striking image of steam rising from her head, has resonated deeply with countless women – offering stark visual evidence of what they’ve felt but often struggled to articulate. Understanding the anatomy of a hot flush not only sheds light on its mechanisms but also underscores the importance of empathy and tailored approaches to managing this multifaceted symptom.<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/244452/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/michelle-spear-172043">Michelle Spear</a>, Professor of Anatomy, <a href="https://theconversation.com/institutions/university-of-bristol-1211">University of Bristol</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/the-anatomy-of-a-hot-flush-and-whether-it-can-really-make-your-head-steam-244452">original article</a>. </div>

Body

Many people don’t measure their blood pressure properly at home – here’s how to get accurate readings

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/niamh-chapman-2262829">Niamh Chapman</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/dean-picone-2264237">Dean Picone</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/eleanor-clapham-2264235">Eleanor Clapham</a>, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> Measuring your blood pressure at home means you can take readings over several days to get a better picture of your health, instead of one-off measurements at the doctor’s clinic. It’s important you follow specific steps to get an accurate reading. But <a href="https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.124.23678">our study</a> found most Australians do not measure their blood pressure correctly at home and very few were told the steps to follow. We have created <a href="https://bloodpressuretoolkit.com/">resources</a> to help people measure their blood pressure at home, understand their readings and take action with their health-care team. <h2>High blood pressure is a big issue</h2> High blood pressure is a major health problem in Australia and globally. <a href="https://onlinelibrary.wiley.com/doi/full/10.5694/mja2.51350">One in three Australian adults</a> have high blood pressure, also called hypertension. This is when your <a href="https://www.heartfoundation.org.au/your-heart/blood-pressure-and-your-heart">blood pressure</a> is <a href="https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.120.15026">at or above 140/90mmHg</a> (mmHg refers to millimetres of mercury, a standard measurement of blood pressure). High blood pressure is the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10881002/">leading contributor</a> to preventable health issues and early death among Australians because it is the main risk factor for heart disease, stroke, dementia and kidney disease. <h2>Why measuring blood pressure is important</h2> High blood pressure often has no symptoms. So the only way to know if you have it is to measure it. You may also need to check if your blood pressure has lowered after starting medication or if you’re making changes to your lifestyle, such as doing more exercise, giving up smoking or reducing salt intake. Low blood pressure (<a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/blood-pressure-low-hypotension">hypotension</a>) can also be an issue. But blood pressure changes based on how we are feeling, what we’ve eaten or the activities we have just been doing. These normal responses mean our blood pressure can change from minute to minute and hour to hour. This is why there are specific, recommended steps to follow to reliably measure your blood pressure and to be able to compare readings taken days, months and years apart. <hr /> <iframe id="lBVm6" class="tc-infographic-datawrapper" style="border: 0;" src="https://datawrapper.dwcdn.net/lBVm6/" width="100%" height="400px" frameborder="0" scrolling="no"></iframe> <hr /> <h2>Mistakes are common</h2> We surveyed and interviewed 350 people (who were all measuring their blood pressure at home) from around Australia to find out how Australians measure blood pressure at home and if they receive any education to help them know what to do. Our study found no one followed all of the specific, recommended steps to measure their blood pressure. Instead they said they measured their blood pressure at different times of the day after doing different things. We found most people measured their blood pressure while sitting down (90%) and with the cuff on their bare arm (77%), which is the right thing to do. While 58% of people took two blood pressure measures each time, which is correct, only 40% used the average of the two blood pressure readings. Very few (15%) measured their blood pressure over several days in both the morning and evening. Only half of the people in our study used a blood pressure device that had been <a href="https://bloodpressuretoolkit.com/what_device_should_i_use">clinically validated</a>. This means the device has been <a href="https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.117.10237">tested for accuracy</a> by the manufacturer according to <a href="https://www.iso.org/sectors/health">international standards</a>, not just safety. <h2>Consultation and communication</h2> Regardless of whether or not a doctor had recommended they measure their blood pressure at home, most people (78%) reported their blood pressure readings to their doctor. These findings tell us doctors often use home blood pressure readings to help diagnose and manage high blood pressure. This emphasises how important it is to ensure people measure blood pressure correctly. Many people were measuring their blood pressure a few times a week or month. But most <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4671913/">guidelines</a> recommend blood pressure only needs to be measured at home: every day over a week, every six months; and ideally before you see your doctor and after you start or change blood pressure medication. Measuring blood pressure at home can bring peace of mind, which many study participants described. But measuring your blood pressure too often may create unnecessary stress, potentially leading to higher blood pressure readings. Instead, it’s better to agree with your doctor how often you should measure your blood pressure and to follow the recommended steps each time to make sure your readings are as accurate and useful as possible. <h2>Support for blood pressure measurement</h2> We found few people had received any education or guidance from health-care professionals about how to measure their blood pressure at home. Instead, many study participants looked for information online to help them know what their blood pressure numbers meant and changes they could make to lower their blood pressure. They were less interested in learning how to measure accurately. So we have worked with people who measure and manage their blood pressure at home to create a <a href="https://bloodpressuretoolkit.com/">simple guide</a> to help you choose a blood pressure device, measure your blood pressure accurately, understand your blood pressure readings and take action to control your blood pressure. <hr /> For more information about managing your blood pressure at home, <a href="https://bloodpressuretoolkit.com/">see our resources</a>. You can also check if your blood pressure device has been <a href="https://bloodpressuretoolkit.com/what_device_should_i_use">tested for accuracy</a>.<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/244161/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/niamh-chapman-2262829">Niamh Chapman</a>, Senior Research Fellow, Hypertension and Patient Engagement, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/dean-picone-2264237">Dean Picone</a>, Senior Research Fellow, Sydney School of Health Sciences, Faculty of Medicine and Health, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/eleanor-clapham-2264235">Eleanor Clapham</a>, PhD candidate, School of Health and Medicine, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</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/many-people-dont-measure-their-blood-pressure-properly-at-home-heres-how-to-get-accurate-readings-244161">original article</a>. </div>

Body

There are 2 main ways to stretch – the one you should choose depends on what you want your body to do

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> and <a href="https://theconversation.com/profiles/lewis-ingram-1427671">Lewis Ingram</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Picture this: you’ve just woken up and rolled out of bed. Your feet hit the floor, and your legs buckle. They are in absolute agony – that run yesterday has really come back to haunt you. And then you remember you forgot to stretch before and after your run. Surely that’s the reason you’re so sore today. Or is it? We’ve all heard about the importance of stretching before and after exercise. But does it really make a difference? Here’s what the science says. <h2>What is stretching?</h2> There are many different types of stretching, but the two most common are <a href="https://pubmed.ncbi.nlm.nih.gov/22319684">static and dynamic stretching</a>. Static stretching involves moving a muscle (or muscles) into a lengthened position and holding this for a <a href="https://pubmed.ncbi.nlm.nih.gov/15292749/">short period of time</a> – often anywhere between 15 and 90 seconds. A common example of this would be keeping your heels on the ground while leaning forward to touch the ground with a straight knee to stretch your hamstring muscles. Meanwhile, <a href="https://pubmed.ncbi.nlm.nih.gov/21373870/">dynamic stretching</a> involves actively moving your muscles and joints back and forth through their available range of motion. Common examples include swinging your legs back and forth, from side to side, or swinging your arms in circles. <h2>Stretching before exercise</h2> The main reasons people stretch before exercise are to increase flexibility, improve performance, and reduce the risk of injury. While we know stretching <a href="https://pubmed.ncbi.nlm.nih.gov/29223884/">increases flexibility</a>, its effect on <a href="https://pubmed.ncbi.nlm.nih.gov/17909411/">performance</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/18027995/">injury</a> is less clear. But let’s look at what the evidence says for each one. Flexibility Both static and dynamic stretching increase flexibility, although static stretching seems to have a <a href="https://www.sciencedirect.com/science/article/pii/S2095254623000571">slightly larger effect</a>. Short-term static stretching inhibits your <a href="https://www.healthline.com/health/why-does-stretching-feel-good#:%7E:text=Research%20has%20shown%20that%20static,of%20your%20sympathetic%20nervous%20system.">sympathetic nervous system</a> (your fight or flight system), which reduces the stiffness of your <a href="https://www.sciencedirect.com/science/article/pii/S2095254624000693#bib0010">muscles and tendons</a>. This makes you more flexible straight after stretching. In the long term, static stretching is thought to make you more flexible by increasing the length of <a href="https://pubmed.ncbi.nlm.nih.gov/37318696/">your muscles and tendons</a> or by simply making you <a href="https://pubmed.ncbi.nlm.nih.gov/28801950/">more tolerant to the discomfort caused by stretching</a>. Performance When it comes to improving performance, this will depend on the type of physical activity you’re doing. If you are about to move your body through large ranges of motion – something like gymnastics or dancing – then the improvements in flexibility following stretching will likely result in better performance. On the flip side, research has shown static stretching may <a href="https://pubmed.ncbi.nlm.nih.gov/26642915/">impair performance</a> by up to 5% in activities that rely on maximum strength and power, such as shotput and powerlifting. This might be because of the reduced nervous system activation we mentioned earlier, making it more challenging for your muscles to produce force. However, significant impairments only seem to occur when stretching for <a href="https://pubmed.ncbi.nlm.nih.gov/26642915/">more than 60 seconds</a>. Stretching for less than 60 seconds appears to impact performance minimally (by around 1%). On the other hand, dynamic stretching increases <a href="https://pubmed.ncbi.nlm.nih.gov/12762825">muscle temperature</a> and the speed at which your nerves <a href="https://cdnsciencepub.com/doi/10.1139/apnm-2015-0235">send messages to your muscles</a>, which might improve muscle performance. Dynamic stretching has been shown to <a href="https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-023-00703-6">enhance strength and power by a small amount</a>. This might make it a better option before activities that are performed explosively, such as sprinting, jumping, lifting weights or playing team sport. Injury and soreness When it comes to reducing injury, whether stretching before exercise is beneficial remains unclear. Many studies have shown stretching <a href="https://pubmed.ncbi.nlm.nih.gov/24100287/">doesn’t have an effect</a>. But a lot of these look at the effect of stretching on all types of injuries, which might not show its true effect. For example, a broken arm from a tackle would be grouped with a calf strain, but it seems logical that stretching is more likely to reduce the risk of the calf muscle strain than the broken arm. A <a href="https://link.springer.com/article/10.1007/s11332-024-01213-9">recent review</a> did explore the effect of stretching on different types of injuries and found static stretching may reduce the risk of muscle, but not tendon, injuries. To date, there’s no evidence to suggest stretching would reduce the risk of broken bones and contact injuries. There’s very little research exploring whether dynamic stretching alone can reduce injury risk. <a href="https://link.springer.com/article/10.1007/s40279-023-01847-8">One study</a> showed dynamic stretching can improve joint stability, which might reduce the risk of joint injuries (such as ankle sprains). But more research is needed to make any conclusions with confidence. Many people also stretch before exercise to help prevent muscle soreness after exercise. However, <a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004577.pub3/full">research has shown</a> stretching before exercise has no meaningful impact on muscle soreness after exercise. <h2>Stretching after exercise</h2> The main reason people stretch after exercise is to improve recovery and reduce muscle soreness. The most common approach is static stretching. However, like stretching before exercise, research doesn’t indicate stretching after exercise reduces <a href="https://pubmed.ncbi.nlm.nih.gov/27447321/">muscle damage or soreness</a>. It has also been suggested <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4831894/">really intense stretching can damage your muscles</a>, which might even make muscle soreness worse. But this isn’t a consistent finding, and may only happen to certain people. However, stretching does <a href="https://pubmed.ncbi.nlm.nih.gov/21386722/">promote relaxation</a>. So gentle stretching could be a nice way to wind down after an intense exercise session. <h2>So, what should you do?</h2> Maybe a lack of stretching isn’t the reason you were sore after you run after all. Your legs are probably aching because you simply ran further, or harder, than you normally do. But that doesn’t mean you shouldn’t stretch. The available evidence suggests doing some dynamic stretching before exercise will increase flexibility and improve your performance, whether you’re planning to go for a run, play a team sport, or lift weights. Static stretching can be great if you want to increase your flexibility, just don’t do it right before intense exercise. And after exercise, some gentle static stretching can help transition the body to a more relaxed state.<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/244048/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, Lecturer in Exercise Science, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> and <a href="https://theconversation.com/profiles/lewis-ingram-1427671">Lewis Ingram</a>, Lecturer in Physiotherapy, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</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/there-are-2-main-ways-to-stretch-the-one-you-should-choose-depends-on-what-you-want-your-body-to-do-244048">original article</a>. </div>

Body

Ant stings can be painful. Here’s how to avoid getting stung this summer (and what to do if you do)

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/sam-robinson-2237268">Sam Robinson</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> With the start of summer just days away, many of us will be looking forward to long sunny days spent at the beach, by the pool, out camping or picnicking in the park. Insects also love summer. This is when most of them <a href="https://www.australiangeographic.com.au/topics/science-environment/2016/12/experts-predict-increased-insect-activity-this-summer/">breed and feed</a>. But this shared appreciation of the season can sometimes lead to conflict. Insects have long been prey to many species, including birds, mammals, amphibians and other insects. As such, they’ve evolved a diverse range of defences – perhaps none more familiar to humans than the sting. Many ants have a sting at their rear end which they use to deliver venom. It’s not the sting itself that causes pain, but rather <a href="https://www.nature.com/articles/s41467-023-38839-1">the venom</a>. Ant venom contains a cocktail of different chemicals, some of which have evolved specifically to manipulate nerve endings in our skin to cause pain. Let’s look at some of the different ant stings you might experience this summer in Australia, and how to respond. <h2>Bull ants</h2> Bull ants (also known as bulldog ants, jumper ants, or jack jumpers) are large, for an ant. Some species can reach a length of <a href="https://en.wikipedia.org/wiki/Myrmecia_(ant)#:%7E:text=Each%20of%20their%20eyes%20contains,mm%20(1.5%20in)%3B%20M.">4 centimetres</a>. They are easily recognisable with their large eyes, long mandibles (jaws) and aggressive nature. Their sting is immediate, hot, sharp, and unmistakable, not dissimilar to that of a honeybee. The intense pain will last only a few minutes, before it’s replaced by some redness and swelling around the sting site. <h2>Green-head ants</h2> Green-head ants are also called green ants (but not to be confused with the <a href="https://en.wikipedia.org/wiki/Oecophylla_smaragdina">green tree ants</a> of northern Australia which do not sting). Green-head ants are common, and love our grass lawns. At around <a href="https://en.wikipedia.org/wiki/Green-head_ant">6 millimetres long</a>, they are significantly smaller than bull ants. They can be recognised by their shiny green and purple exoskeleton. Green-head ants tend to be less aggressive than bull ants, but they can still deliver a meaningful sting. The pain of a green-head ant’s sting can build more gradually, and create an intense, sticky ache. <h2>Fire ants</h2> Fire ants (or red imported fire ants) are originally from South America. They were first detected <a href="https://www.fireants.org.au/stop/how-fire-ants-arrived-in-australia">in Brisbane in 2001</a>, thought to have hitched a ride in shipping containers, and have since spread across south-east Queensland. Fire ants are reddish-brown and black and range in size from <a href="https://www.fireants.org.au/look/appearance">2–6 millimetres long</a>. You’re most likely to encounter fire ants at their nests, which look like a pile of powdery soil. A fire ant nest doesn’t have an obvious entry, which is a good way to distinguish them from other similar ant nests. Disturbing a fire ant nest will awaken an angry mass of hundreds of ants and put you at risk of being stung. The initial pain from an individual sting is like an intense, hot itch, though manageable. But fire ant stings rarely occur in single digits. One ant can sting multiple times, and multiple ants can sting one person, which can lead to <a href="https://theconversation.com/fire-ants-are-on-the-march-heres-what-happens-when-they-sting-218908">hundreds of stings</a>. Fire ant stings can lead to pus-filled ulcers and scarring in the days afterwards. If you live in an area where there are fire ants, it’s worth taking a few minutes to educate yourself on how to <a href="https://www.fireants.org.au/look">recognise and report</a> them. <h2>Electric ants</h2> <a href="https://www.antwiki.org/wiki/Wasmannia_auropunctata">Electric ants</a> are another nasty accidental import, originally from Central and South America. Currently restricted to <a href="https://www.outbreak.gov.au/current-outbreaks/electric-ants">Cairns and surrounds</a>, these are tiny (1.5 millimetres long) yellow ants. Like fire ants, these ants will typically defend en masse, so many will sting at once. Their sting is more painful than you’d expect from such a tiny creature. I liken it to being showered in red hot sparks. If you think you see electric ants, you should report this to <a href="https://www.business.qld.gov.au/industries/farms-fishing-forestry/agriculture/biosecurity/animals/invasive/restricted/electric-ant">Biosecurity Queensland</a>. <h2>Aussie ants aren’t the worst</h2> You might be surprised to hear Australian ants don’t even make the podium for the most painful ant stings. Among the prize winners are <a href="https://www.press.jhu.edu/books/title/10878/sting-wild">harvester ants</a> (North and South America) which cause an extreme, sticky ache, likened to a drill slowly turning in your muscle – for as long as 12 hours. The gold medal goes to the sting of the bullet ant of South and Central America, which <a href="https://www.press.jhu.edu/books/title/10878/sting-wild">has been described</a> as: <blockquote> Pure, intense, brilliant pain. Like walking over flaming charcoal with a 3-inch nail embedded in your heel. </blockquote> <h2>How to avoid getting stung (and what to do if you do)</h2> Fortunately, the solution is usually very simple. Look before you sit on the ground or lay out your picnic blanket, avoiding areas where you see ant nests or lots of foraging ants. Choice of footwear can also be important. In my experience, perhaps unsurprisingly, most stings occur on thong-wearing feet. If you do get stung, in most cases it’s going to get better on its own. Pain will usually subside after a few minutes (sometimes a little longer for a green-head ant sting). The redness, swelling and itch that typically follow can last for a few days. In the meantime, if needed, <a href="https://www.healthdirect.gov.au/insect-bites-and-stings">an ice pack</a> will help with the pain. If it’s particularly bad, a local anaesthetic cream containing lidocaine may offer some temporary relief. You can get this over the counter at the pharmacy. A small proportion of people may have an allergic reaction to ant stings. In very severe cases this might involve <a href="https://www.healthdirect.gov.au/insect-bites-and-stings#anaphylaxis">trouble breathing</a> or swallowing. If you or someone you’re with experiences these symptoms after an ant sting, seek urgent medical attention.<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/241582/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/sam-robinson-2237268">Sam Robinson</a>, Senior Research Fellow, Institute for Molecular Bioscience, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</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/ant-stings-can-be-painful-heres-how-to-avoid-getting-stung-this-summer-and-what-to-do-if-you-do-241582">original article</a>. </div>

Body

Is thunderstorm asthma becoming more common?

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/kira-morgan-hughes-1520392">Kira Morgan Hughes</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> When spring arrives, so do warnings about thunderstorm asthma. But a decade ago, most of us hadn’t heard of it. So where did thunderstorm asthma come from? Is it a new phenomenon? In 2016, the world’s most <a href="https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(18)30120-7/fulltext">catastrophic thunderstorm asthma</a> event took Melbourne by surprise. An increase in warnings and monitoring is partly a response to this. But there are also signs climate change may be exacerbating the likelihood of thunderstorm asthma, with more extreme weather, extended pollen seasons and a rise in Australians reporting hay fever. <h2>A landmark catastrophe</h2> The first time many Australians heard of thunderstorm asthma was in November 2016, when a <a href="https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(18)30120-7/fulltext">major event</a> rocked Melbourne. During a late night storm, an estimated <a href="https://www.jaci-inpractice.org/action/showFullTableHTML?isHtml=true&tableId=tbl1&pii=S2213-2198%2820%2931133-8">10,000 people</a> were rushed to hospitals with severe asthma attacks. With thousands of calls on emergency lines, ambulances and emergency departments were unprepared to handle the rapid increase in people needing urgent medical care. Tragically, ten of those people died. This was the most catastrophic thunderstorm asthma event in recorded history and the first time deaths have ever occurred anywhere in the world. In response, the Victorian Department of Health <a href="https://www.health.vic.gov.au/environmental-health/epidemic-thunderstorm-asthma-program">implemented initiatives</a>, including public awareness campaigns and improvements to health and emergency services, to be ready for future thunderstorm asthma events. A network of <a href="https://www.melbournepollen.com.au/faqs/how-has-epidemic-thunderstorm-asthma-forecasting-system-been-developed/">pollen monitoring stations</a> was also set up across the state to gather data that helps to predict future events. <h2>A problem for decades</h2> While this event was unexpected, it wasn’t the first time we’d had thunderstorm asthma in Australia – we’ve actually known about it for decades. Melbourne reported its first instance of thunderstorm asthma back in 1984, only a year after this phenomenon was <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(85)91510-7/fulltext">first discovered</a> in Birmingham in the United Kingdom. Thunderstorm asthma has since been reported in other parts of Australia, including Canberra and New South Wales. But it is still most common in Melbourne. Compared to any other city (or country) the gap is significant: over a quarter of all known events worldwide have <a href="https://www.jaci-inpractice.org/article/S2213-2198(20)31133-8/fulltext">occurred in Melbourne</a>. <h2>Why Melbourne?</h2> Melbourne’s location makes it a hotspot for these kinds of events. Winds coming from the north of Melbourne tend to be dry and hot as they come from deserts in the centre of Australia, while winds from the south are cooler as they come from the ocean. When hot and cool air mix above Melbourne, it creates the perfect conditions for <a href="https://dro.deakin.edu.au/articles/thesis/Enemies_of_the_air_beware_impact_of_weather_parameters_on_airborne_allergens_and_asthma_presentations/21118435">thunderstorms</a> to form. Northern winds also blow a lot of pollen from farmlands into the city, in particular grass pollen. This is not only the <a href="https://link.springer.com/article/10.1007/bf02136145">most common cause</a> of seasonal hay fever in Melbourne but also a <a href="https://karger.com/iaa/article-abstract/116/4/253/163752/Thunderstorm-Asthma-Due-to-Grass-Pollen?redirectedFrom=fulltext">major trigger of thunderstorm asthma</a>. <h2>Why grass pollen?</h2> There’s a particular reason grass pollen is the main culprit behind thunderstorm asthma in Australia. During storms there is a lot of moisture in the air. Grass pollen will absorb this moisture, making it swell up like a water balloon. If pollen absorbs too much water whilst airborne, it can burst or “<a href="https://www.thelancet.com/journals/lancet/article/PII0140-6736(92)90864-Y/fulltext">rupture</a>,” releasing hundreds of microscopic particles into the air that can be swept by powerful winds. Normally, when you breathe in pollen it gets stuck in your upper airway – for example, your nose and throat. This is what causes typical hay fever symptoms such as sneezing or runny nose. But the microscopic particles released from ruptured grass pollen are <a href="https://pubmed.ncbi.nlm.nih.gov/22794674/">much smaller</a> and don’t get stuck as easily in the upper airway. Instead, they can travel deep into your airways until they reach your lungs. This may trigger more severe symptoms, such as wheezing or difficulty breathing, even in people with <a href="https://publications.ersnet.org/content/erj/16/1/3">no prior history of asthma</a>. <h2>So who is at risk?</h2> You might think asthma is the biggest risk factor for thunderstorm asthma. In fact, the biggest risk factor is hay fever. Up to <a href="https://www.resmedjournal.com/article/S0954-6111(17)30351-7/fulltext">99% of patients</a> who went to the emergency department during the Melbourne 2016 event had hay fever, while a majority (60%) had no prior diagnosis of asthma. <a href="https://www.tandfonline.com/doi/full/10.1080/24745332.2020.1727301">Every single person</a> hospitalised was allergic to at least one type of grass pollen. All had a sensitivity to <a href="https://www.agric.wa.gov.au/grains-research-development/annual-ryegrass">ryegrass</a>. <h2>Is thunderstorm asthma becoming more common?</h2> Thunderstorm asthma events are rare, with just <a href="https://www.jaci-inpractice.org/article/S2213-2198(20)31133-8/fulltext">26 events</a> officially recorded worldwide. However there is evidence these events could become more frequent and severe in coming years, due to climate change. Higher temperatures and pollution could be making <a href="https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(19)30015-4/fulltext">plants produce more pollen</a> and <a href="https://onlinelibrary.wiley.com/doi/10.1111/imj.13699">pollen seasons last much longer</a>. Extreme weather events, including thunderstorms, are also expected to become <a href="https://onlinelibrary.wiley.com/doi/10.1111/all.14177">more common and severe</a>. In addition, there are signs rates that hay fever may be increasing. The number of Australians reporting allergy symptoms have risen from <a href="https://www.aihw.gov.au/reports/chronic-respiratory-conditions/allergic-rhinitis-hay-fever-in-australia/summary">15%</a> in 2008 to <a href="https://www.abs.gov.au/statistics/health/health-conditions-and-risks/health-conditions-prevalence/latest-release">24%</a> in 2022. <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4356643/">Similar trends in other countries</a> has been linked to climate change. <h2>How can I prepare?</h2> Here are three ways you can reduce your risk of thunderstorm asthma: <ul> <li> stock up on allergy medication and set up an <a href="https://asthma.org.au/manage-asthma/asthma-action-plan/">asthma action plan</a> with your GP </li> <li> check daily <a href="https://www.pollenforecast.com.au/">pollen forecasts</a> for the estimated pollen level and risk of a thunderstorm asthma event in your local area </li> <li> on days with high pollen or a high risk of thunderstorm asthma, spend less time outside or wear a <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8431835/">surgical face mask</a> to reduce your symptoms.<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/243929/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> </li> </ul> <a href="https://theconversation.com/profiles/kira-morgan-hughes-1520392">Kira Morgan Hughes</a>, PhD Candidate in Allergy and Asthma, School of Life and Environmental Sciences, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin 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/is-thunderstorm-asthma-becoming-more-common-243929">original article</a>. </div>

Body

Foreign victims killed in mass methanol poisoning identified

The victims of the mass methanol poisoning in Laos have been identified, with the death toll now rising to six. Danish women Anne-Sofie Orkild Coyman, 20, Freja Vennervald Sorensen, 21, and American man James Louis Hutson, 57, were among those who died after a group of backpackers consumed alcoholic drinks spiked with methanol in the party town of Vang Vieng. Bianca Jones and Holly Bowles, both 19, had already been named as two Melbourne teenagers who lost their lives last week while on their gap year, along with British woman Simone White, 28. Ms Jones and Ms Bowles were staying at Nana Backpackers Hostel, which has been closed since November 14th, just days after the incident occurred. It is understood that the two Danish and American victims were also staying at Nana Backpackers Hostel. Ms Coyman and Ms Sorensen were reportedly found unconscious on the bathroom floor on November 13th after they had been out drinking the night before. Mr Hutson was reportedly found unconscious in his bed on November 13th after staff noticed he had not come out of his room. All three tourists died in the following days in hospital. Dr Yaher, who first treated Ms Bowles in Vang Vieng, claimed she went from a state of confusion to a coma in just half an hour after consuming the methanol-laced beverage. The doctor told The Times she was confused and fatigued, and didn’t know what had happened when she arrived at his small one-storey hospital at 2am. “We treated her symptomatically,” he told the publication. “We put her on an IV drip and gave her vitamins. But after 30 minutes she had a seizure and went into a coma. I was so surprised. We gave her CPR, because she had difficulty breathing, and we intubated her and referred her to Vientiane.” The Laos government released a statement on Saturday expressing sympathy and condolences to the families of the tourists who died, saying an investigation was underway and promised to “bring the perpetrators to justice according to the law”. Image credits: Facebook

Travel Trouble

7 things you can do if you think you sweat too much

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/michael-freeman-223922">Michael Freeman</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Sweating is our body’s way of cooling down, a bit like an internal air conditioner. When our core temperature rises (because it’s hot outside, or you’re exercising), sweat glands all over our skin release a watery fluid. As that fluid evaporates, it takes heat with it, keeping us from overheating. But sweating can vary from person to person. Some people might just get a little dewy under the arms, others feel like they could fill a swimming pool (maybe not that dramatic, but you get the idea). So what’s a normal amount of sweat? And what’s too much? <h2>Why do some people sweat more than others?</h2> How much you sweat depends on a number of <a href="https://www.tandfonline.com/doi/pdf/10.1080/23328940.2019.1632145">factors</a> including: <ul> <li> your age (young kids generally sweat less than adults) </li> <li> your sex (men tend to sweat more than women) </li> <li> how active you are. </li> </ul> The average person sweats at the rate of <a href="https://www.tandfonline.com/doi/pdf/10.1080/23328940.2019.1632145">300 millilitres per hour</a> (at 30°C and about 40% humidity). But as you can’t go around measuring the volume of your own sweat (or weighing it), doctors use another measure to gauge the impact of sweating. They ask whether sweating interferes with your daily life. Maybe you stop wearing certain clothes because of the sweat stains, or feel embarrassed so don’t go to social events or work. If so, this is a medical condition called <a href="https://www.dermcoll.edu.au/atoz/axillary-hyperhidrosis/">hyperhidrosis</a>, which affects <a href="https://onlinelibrary.wiley.com/doi/pdf/10.1111/1346-8138.16908">millions of people</a> worldwide. People with this condition most commonly report problematic armpit sweating, as you’d expect. But sweaty hands, feet, scalp and groin can also be an issue. Hyperhidrosis can be a symptom of another medical condition, such as an <a href="https://www.frontiersin.org/articles/10.3389/fendo.2023.1167890/pdf">overactive thyroid</a>, <a href="https://www.tandfonline.com/doi/pdf/10.1080/23328940.2019.1632145">fever or menopause</a>. But hyperhidrosis can have no obvious cause, and the reasons behind this so-called primary hyperhidrosis are a bit of a mystery. People have normal numbers of sweat glands but researchers think they simply over-produce sweat after triggers such as stress, heat, exercise, tobacco, alcohol and hot spices. There may also be a genetic link. <h2>OK, I sweat a lot. What can I do?</h2> 1. Antiperspirants Antiperspirants, particularly ones with <a href="https://onlinelibrary.wiley.com/doi/pdf/10.1111/ics.12852">aluminium</a>, are your first line of defence and are formulated to reduce sweating. Deodorants only stop body odour. <a href="https://www.drugs.com/mtm/aluminum-chloride-hexahydrate-topical.html#:%7E:text=Aluminum%20chloride%20hexahydrate%20is%20an,excessive%20sweating%2C%20also%20called%20hyperhidrosis.">Aluminum chloride hexahydrate</a>, <a href="https://go.drugbank.com/drugs/DB11081">aluminium chloride</a> or the weaker <a href="https://cosmileeurope.eu/inci/detail/807/aluminum-zirconium-tetrachlorohydrex-gly/">aluminum zirconium tetrachlorohydrex glycinate</a> react with proteins in the sweat glands, forming a plug. This plug temporarily blocks the sweat ducts, reducing the amount of sweat reaching the skin’s surface. These products can contain <a href="https://www.termedia.pl/Journal/-7/pdf-46948-10?filename=Hyperhidrosis.pdf">up to 25%</a> aluminium. The higher the percentage the better these products work, but the more they irritate the skin. 2. Beat the heat This might seem obvious, but staying cool can make a big difference. That’s because you have less heat to lose, so the body makes less sweat. Avoid super-hot, long showers (you will have more heat to loose), wear loose-fitting clothes made from breathable fabrics such as cotton (this allows any sweat you do produce to evaporate more readily), and carry a little hand fan to help your sweat evaporate. When exercising try <a href="https://pathprojects.com/blogs/news/how-to-make-an-ice-bandana-for-trail-running-and-hiking?srsltid=AfmBOorsJpNUDs_ZkAkJDFbDFFSeT5TtWsU4aqI4-_hHWbl_wuZLsgHn">ice bandanas</a> (ice wrapped in a scarf or cloth, then applied to the body) or wet towels. You can wear these around the neck, head, or wrists to reduce your body temperature. Try also to modify the time or place you exercise; try to find cool shade or air-conditioned areas when possible. If you have tried these first two steps and your sweating is still affecting your life, talk to your doctor. They can help you figure out the best way to manage it. 3. Medication Some <a href="https://www.termedia.pl/Journal/-7/pdf-46948-10?filename=Hyperhidrosis.pdf">medications</a> can help regulate your sweating. Unfortunately some can also give you side effects such as a dry mouth, blurred vision, stomach pain or constipation. So talk to your doctor about what’s best for you. Your GP may also refer you to a dermatologist – a doctor like myself who specialises in skin conditions – who might recommend different treatments, including some of the following. 4. Botulinum toxin injections Botulinum toxin injections are not just used for cosmetic reasons. They have many applications in medicine, including blocking the nerves that control the sweat glands. They do this for many months. A dermatologist usually gives the injections. But they’re only subsidised by <a href="https://www9.health.gov.au/mbs/fullDisplay.cfm?type=item&q=18362&qt=ItemID">Medicare</a> in Australia for the armpits and if you have primary hyperhidrosis that hasn’t been controlled by the strongest antiperspirants. These injections are given up to three times a year. It is not subsidised for other conditions, such as an overactive thyroid or for other areas such as the face or hands. If you don’t qualify, you can have these injections privately, but it will cost you hundreds of dollars per treatment, which can last up to six months. 5. Iontophoresis This involves using a device that passes a weak electrical current through water to the skin to <a href="https://www.sciencedirect.com/science/article/am/pii/S254243272030014X">reducing sweating</a> in the hands, feet or armpits. Scientists aren’t sure exactly how it works. But this is the <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9826940/">only way</a> to control sweating of the hands and feet that does not require drugs, surgery or botulinum toxin injections. This treatment is not subsidised by Medicare and not all dermatologists provide it. However, you can buy and use your own device, which tends to be cheaper than accessing it privately. You can ask your dermatologist if this is the right option for you. 6. Surgery There is a procedure to cut certain nerves to the hands that stop them sweating. This is <a href="https://www.mdpi.com/2077-0383/11/3/786/pdf">highly effective</a> but can cause sweating to occur elsewhere. There are also other surgical options, which you can discuss with your doctor. 7. Microwave therapy This is a <a href="https://www.tandfonline.com/doi/pdf/10.1080/09546634.2022.2089333">newer treatment</a> that zaps your sweat glands to destroy them so they can’t work any more. It’s not super common yet, and it is quite painful. It’s available privately in a few centres.<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/239397/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/michael-freeman-223922">Michael Freeman</a>, Associate Professor of Dermatology, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/7-things-you-can-do-if-you-think-you-sweat-too-much-239397">original article</a>. </div>

Body

Forget Bob Geldof: this is why you don’t like Mondays

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/leon-lack-1142">Leon Lack</a>, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a> Feeling sluggish? Grouchy even? Difficulties getting out of bed? Mondayitis can happen to the best of us. But rest assured: it’s a phenomenon science can actually explain. In fact, there are a range of explanations: perhaps you hate your job and/or are bullied at work; or maybe you <a href="http://www.youtube.com/watch?v=wmin5WkOuPw">live it large at the weekends</a> and come down with a crash on Mondays. But perhaps the most common cause involves our body clock – i.e. our circadian rhythms – and how our weekend sleeping habits throw our normal rhythms out of whack. <h2>Blue Monday</h2> As Sally Ferguson of the University of South Australia explained in <a href="https://theconversation.com/keeping-time-how-our-circadian-rhythms-drive-us-17">a recent article for The Conversation</a>, your circadian rhythm is your “natural pacemaker”. It controls a range of bodily cycles including the 24-hour cycle that regulates your degree of alertness at various times of day. Normally, our rhythm helps sustain our wakefulness until the end of the day and sustain our sleep until we’re ready to arise in the morning. <figure class="align-center "><img src="https://images.theconversation.com/files/1062/original/mondayitis.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/1062/original/mondayitis.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=291&fit=crop&dpr=1 600w, https://images.theconversation.com/files/1062/original/mondayitis.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=291&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/1062/original/mondayitis.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=291&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/1062/original/mondayitis.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=365&fit=crop&dpr=1 754w, https://images.theconversation.com/files/1062/original/mondayitis.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=365&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/1062/original/mondayitis.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=365&fit=crop&dpr=3 2262w" alt="" /><figcaption>Image courtesy of Leon Lack.</figcaption></figure> The above image shows how the normally-timed circadian “bed” (approximately 11pm to 7am) is surrounded by periods of low sleepiness (or alertness): this is also known as the “sleep forbidden zone” and the “wake-up zone”. In both, your body “wants” you to be awake: in the “sleep forbidden zone” you’ll find it hard to get to sleep, and in the “wake-up zone”, your body will “try” to wake you up. If the timing of your body clock changes – by partying till the wee hours, for example – these two zones can shift, making it harder to get to sleep at certain hours. In practice, this means that if you stay up a couple of hours later than normal one night, the “sleep forbidden zone” will drift to between 8pm and midnight, making it very difficult to get to sleep until after midnight. If this drifting occurs when it is necessary to get up early – e.g. on weekdays – you’ll lose sleep and be tired the next day. If this happens most days of the week, you’ll build up a sleep debt over the week that you will probably want to “pay off” when you have the opportunity to do so – on the weekend for most of us. <h2>Sleep-in, and pay the price</h2> How do you catch up on sleep on the weekend? You could go to bed earlier on Friday or Saturday night or you could sleep in later on Saturday and Sunday mornings. Ah, the luxury of the weekend sleep-in! Isn’t that what weekends are for? Unfortunately, though, that long-awaited weekend lie-in can cause problems come Monday. By sleeping in, you actively delay your body clock again, which can make it hard to get to sleep on Sunday night and leave you not feeling properly awake until later on Monday morning. <h2>I don’t like Mondays (tell me why!)</h2> Thanks to your weekend lie-in(s), your circadian rhythms have drifted away from their normal position and so, when that alarm clock starts bleating, you’re still at your lowest body temperature (see image above). You are expected to be up and out into the world while still in your “circadian bed”. Sure, you’ll probably feel better by noon with the help of the circadian “wake-up zone” (and maybe a stiff coffee or two) but the bad start to Monday has put you behind and you spend the rest of the week in catch-up mode. This vicious cycle is a problem for many, particularly <a href="http://en.wikipedia.org/wiki/Night_owl_(person)">“night owls”</a> whose rhythms are delayed even more than normal. So what can be done? Minimising the number of late bedtimes you have is a good start, as this will reduce your need for catch-up sleep. And if you do need to have catch-up sleep on the weekend, don’t sleep in late: get up about the same time you normally would and, if you need it, have a siesta instead. You’ll feel better for it come Monday morning. <a href="https://theconversation.com/profiles/leon-lack-1142">Leon Lack</a>, Professor of Psychology, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders 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/forget-bob-geldof-this-is-why-you-dont-like-mondays-828">original article</a>. </div>

Body

What is methanol? How does it get into drinks and cause harm?

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/ian-musgrave-1808">Ian Musgrave</a>, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a> Melbourne teenager Bianca Jones <a href="https://www.abc.net.au/news/2024-11-21/bianca-jones-dead-laos-methanol-poisoning/104630384">has died</a> and her friend Holly Bowles remains severely ill in hospital in Thailand, after experiencing suspected methanol poisoning while they were travelling in Laos. The pair are reportedly among <a href="https://x.com/Smartraveller/status/1858850858227954118">several foreign nationals</a> who became ill after unknowingly consuming alcoholic drinks containing methanol in the south-east Asian country. So what is methanol, and how does it make people sick? <h2>Methanol versus ethanol</h2> <a href="https://en.wikipedia.org/wiki/Methanol">Methanol</a> is an <a href="https://en.wikipedia.org/wiki/Alcohol_(chemistry)">alcohol</a>, like the familiar <a href="https://en.wikipedia.org/wiki/Ethanol">ethanol</a> we consume in alcoholic beverages. Like ethanol, methanol is a colourless, flammable liquid. It has a smell similar to ethanol as well. But the two have different chemical structures. Methanol is composed of only one carbon atom, while ethanol has two. <figure class="align-center "><img src="https://images.theconversation.com/files/633188/original/file-20241120-15-i7wr12.png?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/633188/original/file-20241120-15-i7wr12.png?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=300&fit=crop&dpr=1 600w, https://images.theconversation.com/files/633188/original/file-20241120-15-i7wr12.png?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=300&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/633188/original/file-20241120-15-i7wr12.png?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=300&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/633188/original/file-20241120-15-i7wr12.png?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=377&fit=crop&dpr=1 754w, https://images.theconversation.com/files/633188/original/file-20241120-15-i7wr12.png?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=377&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/633188/original/file-20241120-15-i7wr12.png?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=377&fit=crop&dpr=3 2262w" alt="Models of methanol and ethanol depicted with balls and sticks." /><figcaption>Methanol (left) and ethanol (right) have differing chemical structures. Wikimedia Commons, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></figcaption></figure> That one carbon atom makes all the difference. It means methanol is processed differently in our bodies and is much more toxic than ethanol. Methanol is used in a <a href="https://pubchem.ncbi.nlm.nih.gov/compound/Methanol">variety of industrial and household products</a>, such as windshield cleaning fluids, antifreeze and fuel. It’s not safe for human consumption. <h2>What makes methanol toxic?</h2> The difference is in how methanol is metabolised, or broken down in our bodies. Ethanol is metabolised into a chemical compound called acetaldehyde. Acetaldehyde is toxic, but is rapidly converted to acetate (also known as acetic acid, found in vinegar). Generating an acid may sound bad, but acetate actually <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6699882/">produces energy and makes important molecules</a> in the body. By contrast, methanol is metabolised into <a href="https://www.cancer.gov/about-cancer/causes-prevention/risk/substances/formaldehyde">formaldehyde</a> (a chemical used in <a href="https://www.safework.nsw.gov.au/hazards-a-z/hazardous-chemical/priority-chemicals/formaldehyde">industrial glues</a> and for embalming corpses, for example) and then to <a href="https://pubchem.ncbi.nlm.nih.gov/compound/Formic-Acid">formic acid</a> (the chemical in some ant bites that makes them hurt so much). Unlike acetate, which the body uses, formic acid <a href="https://pubmed.ncbi.nlm.nih.gov/1665561/">poisons the mitochondria</a>, the powerhouses of the cells. As a result, a person exposed to methanol can go into severe <a href="https://www.ncbi.nlm.nih.gov/books/NBK482121/">metabolic acidosis</a>, which is when too much acid builds up in the body. Methanol poisoning can cause nausea, vomiting, and abdominal pain. The acidosis then causes depression of the central nervous system which can cause people with methanol poisoning to fall unconscious and go into a coma, as well as retinal damage leading to vision loss. This is because the retinas are full of active mitochondria and sensitive to them being damaged. Death is not inevitable if only a small amount of methanol has been consumed, and rapid treatment will greatly reduce damage. However, permanent vision damage can occur even at <a href="https://www.ncbi.nlm.nih.gov/books/NBK482121/">non-lethal doses</a> if treatment is not administered quickly. <h2>What does treatment involve?</h2> <a href="https://www.ncbi.nlm.nih.gov/books/NBK482121/">Treatment</a> is mainly supportive care, such as intubation and mechanical ventilation to help the patient to breathe. But it can also involve drugs such as <a href="https://go.drugbank.com/drugs/DB01213">fomepizole</a> (which inhibits the generation of toxic formic acid) and dialysis to remove methanol and its metabolites from the body. <h2>How does methanol get into alcoholic drinks?</h2> Methanol can turn up in any alcoholic beverage, but it’s most likely in beverages with higher alcohol content, such as spirits, and traditionally brewed drinks, such as fruit wines. Methanol can get into alcoholic beverages in a number of ways. Sometimes it’s added <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8303512/">deliberately and illegally</a> during or after manufacturing as a cheaper way to increase the alcohol content in a drink. <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5028366/">Traditional brewing methods</a> can also inadvertently generate methanol as well as ethanol and produce toxic levels of methanol depending on the microbes and the types of plant materials used in the fermentation process. We don’t yet know how the Australian teenagers came to be poisoned in this tragedy. But it is a good idea when travelling (particularly in areas with traditionally fremented drinks, such as south-east Asia, the Indian subcontinent and parts of Africa) to always be careful. The Australian government’s <a href="https://www.smartraveller.gov.au/before-you-go/safety/partying#methanol">Smartraveller website</a> advises that to avoid methanol poisoning you should be careful drinking cocktails and drinks made with spirits, drink only at reputable licensed premises and avoid home-made alcoholic drinks. Drinking only mass-produced commercial brews can be safer, though understandably people often want to try locally made drinks as part of their adventure.<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/244151/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/ian-musgrave-1808">Ian Musgrave</a>, Senior lecturer in Pharmacology, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-is-methanol-how-does-it-get-into-drinks-and-cause-harm-244151">original article</a>. </div>

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