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Battling to make ends meet? Financial planning expert offers 5 tips on how to build your budget

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/bomikazi-zeka-680577">Bomikazi Zeka</a>, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> Every day seems to bring new headlines about rising costs. <a href="https://www.news24.com/news24/africa/news/nigerias-big-unions-call-indefinite-strike-over-fuel-prices-and-the-cost-of-living-20230926">In Nigeria</a>, unions are threatening to strike amid soaring fuel prices; the country’s inflation rate <a href="https://www.cbn.gov.ng/rates/inflrates.asp">hit 25%</a> in August. The amount it costs to fill a food basket in South Africa <a href="https://pmbejd.org.za/wp-content/uploads/2023/09/PMBEJD_Key-Data_September-2023_27092023.pdf">keeps climbing</a>. Ghanaians <a href="https://www.reuters.com/world/africa/multi-day-protests-over-economic-crisis-grip-ghanas-capital-2023-09-23/">took to the streets</a> of Accra in late September to protest about the cost of living. A <a href="https://www2.deloitte.com/us/en/insights/industry/retail-distribution/consumer-behavior-trends-state-of-the-consumer-tracker.html">recent study by the audit and consulting firm Deloitte</a> found that 75% of South Africans were concerned that the prices for everyday purchases would continue to increase, while 80% of consumers across all income groups expected the prices of groceries, household utilities and fuel to rise. This stark reality means budgeting may be more necessary than ever. If you don’t know how to create a budget, then you shouldn’t feel bad – most adults aren’t taught how to create one. And most people don’t budget, because they see it as restrictive or unsustainable. But it need not be: once you appreciate that a budget can work for you, it can be a financially empowering exercise. It’s a cornerstone of financial planning because it ensures you are living within your means and helps you remain in financial control. As a financial planning academic, I focus in <a href="https://researchprofiles.canberra.edu.au/en/persons/bomikazi-zeka/publications/">my research</a> on improving financial wellbeing and promoting savings behaviours through interventions such as budgeting. Here are five guidelines for creating a budget. <h2>1. Apps vs spreadsheet</h2> A good place to start is to choose the format of how you’re going to budget. There are several <a href="https://www.sanlamreality.co.za/wealth-sense/setting-up-a-family-budget-that-works/">online templates</a> and apps you can use for budgeting. For instance, <a href="https://www.22seven.com/">22Seven</a> has gained popularity in South Africa due to its compatibility with several financial institutions, including the country’s big five banks. Similarly, <a href="https://www.the-star.co.ke/business/kenya/2021-01-25-budgeting-using-mint-app/">Mint</a> is a popular budgeting tool that is used in Kenya and Nigeria. If you prefer to put pen to paper, some online templates come with <a href="https://www.wonga.co.za/blog/free-budget-template">free printable budgets</a>. Creating your own <a href="https://create.microsoft.com/en-us/learn/articles/how-to-make-excel-budget">Excel spreadsheet</a> is an equally good approach. What matters most is using a tool that you can commit to. <h2>2. Itemising your income and expenses</h2> A budget essentially shows how much you’re spending in relation to how much you’re earning. So once you have selected your budgeting tool, you need to fill in your income and itemise how much you’re spending on each expense in a month. A budget can be considered a cashflow statement because it allows you to track money coming in (income) and money going out (expenses). If you are living within your means, your budget should indicate a surplus – more cash inflows than cash outflows. So budgeting provides an accurate account of your short-term financial position. <h2>3. A realistic account of expenses</h2> When you look at your financial statements, fill your expenses into your budget honestly and accurately. Don’t cheat! Since everyone’s financial situation is different, your budget will also be unique. Even though there is no one-size-fits-all approach to budgeting, it should still consider all of your expenses (both regular and intermittent). A general rule of thumb is that if it’s deducted from your account then you should treat it as an expense. This includes payments for housing, medical insurance, fuel, dining out, credit card repayments and even bank fees. <h2>4. Save first, spend later</h2> Now you’ve seen how much you’re spending. Either it’s too much – and you can plan where to cut back – or you have savings at the end of the month. When compiling your budget it’s important to demarcate how much will be in the form of savings. What’s more important is getting into the habit of saving before you spend instead of saving after spending. If you spend first then you’ve deprived yourself of the opportunity to save for a rainy day. Furthermore, <a href="https://eprints.hud.ac.uk/id/eprint/10231/1/Microsoft_Word_-_submitted_version_3rd_June_201.pdf">research</a> has shown that getting into the habit of saving has a transgenerational effect: it can be considered a cultural value that is passed on from one generation to another. So think of saving as paying yourself first. Once you have done so, you won’t feel guilty for treating yourself because you’ve already done the financially responsible thing by putting your savings aside. <h2>5. Considering assets and liabilities</h2> Once you’ve become comfortable with consistently budgeting, you can take it up a notch by including your assets (everything you own with an economic value) and liabilities (everything you owe) to determine your overall financial position. You can get a clearer picture of your overall financial wellbeing by compiling a list of all your assets, for example your savings and <a href="https://www.investopedia.com/terms/h/home_equity.asp">home equity</a>, in relation to liabilities (such as bank loans). Knowing your long-term financial position can indicate how financially resilient or vulnerable you are. In the event of a financial emergency, you will know which resources you can draw upon to meet an unexpected expense. By creating a budget (and sticking to it), you can protect yourself and your household from financial shocks. Consider the alternative. Imagine you haven’t budgeted and set savings aside. If a financial emergency were to arise, your next best bet would be to borrow the funds you need. You’d have to come up with a plan to repay what you’d borrowed while also building your savings. <h2>A healthy habit</h2> Getting into the habit of budgeting isn’t easy, especially if you haven’t done it before or you’re intimidated by the process. But, as the expression goes, “a journey of a thousand miles begins with a single step”. Think of budgeting as taking a small but important step towards reclaiming control over your finances and improving your financial well-being.<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/214861/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/bomikazi-zeka-680577">Bomikazi Zeka</a>, Assistant Professor in Finance and Financial Planning, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/battling-to-make-ends-meet-financial-planning-expert-offers-5-tips-on-how-to-build-your-budget-214861">original article</a>. </div>

Money & Banking

6 kitchen mistakes you don’t know you're making

The kitchen is the heart of the home, but it can also be an area where we make the most mistakes in the way we use it. Check out our top tips to help keep your kitchen ship-shape. Clean the inside of the dishwasher You may not realise that the appliance that keeps everything clean can in fact be quite dirty. The inside of the dishwasher can be a breeding ground for bacteria. Run a hot cycle with nothing but a cup of white vinegar in the top and bottom shelves. Then simply wipe clean the sides and seams of the dishwasher. Don’t wash your chicken You may think this is necessary, but in fact washing your chicken can spread bacteria across your work surface, towels, cloths, and your hands. You can avoid it altogether as cooking will get rid of anything harmful on your meat. Change your kitchen towel The towel can be harbouring many kinds of bacteria, so it’s best to change them daily. Don’t rely on the sniff test to see if it needs a wash. A dirty towel used to dry your clean dishes can quickly spread germs that can make you sick. Avoid putting wooden items in the dishwasher The heat from the appliance can cause wooden items to warp and crack. That means wooden chopping boards, salad servers, or pots and pans with wooden handles need to be hand washed. Never wipe up floor spills with the dishcloth or tea towel If you wipe up some spilled milk off the floor and then use that same cloth to wipe your bench, germs can quickly spread. Same goes with a tea towel. Always use paper towel for cleaning mess from the floor. Fix leaking taps It’s too easy to ignore the drip drip of a leaky tap. But did you know a leaking tap could use over 6,000L of water in a month? Save the Earth (and reduce your water bill) by staying on top of any leaks around the home. Have a separate chopping board for meat Cross contamination can occur if you chop raw meat on a chopping board and then use it later (even after cleaning) for chopping fruit or vegetables. It’s best to have a board designated just for meat – it’s great if it’s a different colour to your everyday boards. Wash in hot soapy water after each use. Image credits: Getty Images

Home & Garden

5 tips to keep your dog happy when indoors

The cooler months are well and truly here and the dreary weather is enough to make anyone a little sad, including our furry friends. According to a study by veterinary charity People’s Dispensary for Sick Animals, one in three dogs experience a downturn in mood during winter months. If the rain is preventing you getting out and about, here are five tips to keep your pooch happy and healthy when indoors. 1. Stair work/treadmill/indoor pool Use what you have in your home. If you live in a multi-storey place, playing fetch up or down the stairs is a fun way for your pooch to get a workout. Alternatively, if you have a treadmill at home, use it to walk your dog on a rainy day. Swimming is also a great physical activity, particularly if dogs have joint problems. 2. Obedience training Dust off the training books and work with your pooch to improve their obedience skills. It will keep your furry friend mentally active and dispel any boredom. 3. Hide and seek Dogs need their senses stimulated – it’s why when they’re outside they will listen, sniff and dig out anything that’s out of the ordinary. Keep your furry friend entertained with a game of hide and seek. Place healthy treats around the house to get your pooch curious and exploring old surrounds. 4. Rotation diet Rotating proteins (meats, fish, and poultry) and mixing in different forms of food (wet, dry and raw) will keep your dog interested in food and eating. Consult your vet about the type of diet your dog should be on for optimal health. 5. Play time Interactive toys are a great way to pass time, stimulate and entertain your pooch inside. Puzzle toys, Kong balls with treats stuffed inside or just some one-on-one indoor play time will keep your four-legged friend happy. Image credits: Getty Images

Family & Pets

Days are getting shorter and colder. 6 tips for sticking to your fitness goal

<a href="https://theconversation.com/profiles/juliana-s-oliveira-709434">Juliana S. Oliveira</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/anne-tiedemann-409380">Anne Tiedemann</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/cathie-sherrington-561141">Cathie Sherrington</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/leanne-hassett-1497197">Leanne Hassett</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Daylight saving ends this weekend. The days are shorter and getting colder. It’s less appealing to cycle to work, walk after dinner, or wake up early to hit the gym. But we all know daily physical activity is essential for our health and wellbeing. Physical activity releases feel-good neurotransmitters in our brains, which help to alleviate <a href="https://bjsm.bmj.com/content/57/18/1203">stress, anxiety, and depression</a>. It also helps <a href="https://www.cdc.gov/chronicdisease/resources/infographic/physical-activity.htm#:%7E:text=Regular%20physical%20activity%20helps%20improve,depression%20and%20anxiety%2C%20and%20dementia.">prevent diseases</a> such as diabetes, heart disease and some cancers. Regular physical activity can prolong life and improve overall quality of life. However, many of us find it difficult to achieve the <a href="https://bjsm.bmj.com/content/54/24/1451">recommended 150 minutes of moderate intensity physical activity</a> each week. In fact, three out of ten Australians and half of Australians aged 65 and over are <a href="https://www.aihw.gov.au/reports/physical-activity/physical-activity">inactive</a>. So, what can you do to stay motivated and keep moving regularly through the darker months? Here are some tips. <h2>1. Nail those goals</h2> Goals can provide us with a sense of purpose, meaning and direction. But just aiming to “get fit” is less likely to cut it than goals that are SMART: specific, measurable, achievable, realistic and time-bound. Specific goals are based on an observable behaviour or activity, such as step count, yoga, or competing in an event. Measurable goals can be tracked, so you can easily tell whether you have ticked them off. Achievable goals are realistic and based on your current fitness and abilities. But they can and should still be challenging. If you’ve only ever run 5 kilometres, it won’t be realistic to aim for a half marathon in the next month. But you could aim for 10 kilometres. Relevant goals hold personal meaning for you. Articulating why it’s important will help motivate you to do it. Time-bound goals include a target date for achieving them. You can always revisit your deadline if you’re ahead of schedule or if it’s too unrealistic. An example of a SMART goal could be: “I will walk 10,000 steps every weekday within a month.” Then you can break it down into short-term goals to make it more achievable. If you currently walk 6,000 steps each day, you can increase steps by 1,000 every week to reach 10,000 by the end of the month. <h2>2. Keep track</h2> More than <a href="https://www.deloitte.com/au/en/Industries/tmt/blogs/digital-consumer-trends-who-is-purchasing-what-now.html">90% of Australians own a smartphone</a> and more than <a href="https://www.deloitte.com/au/en/Industries/telecom-media-entertainment/blogs/digital-consumer-trends-touch-less-healthier-wiser.html">two in ten own a fitness tracker or a smartwatch</a>. These devices can help you track your goals and activity, keep you accountable and increase your motivation. A 2021 systematic review suggests fitness trackers and smartphone apps <a href="https://bjsm.bmj.com/content/55/8/422">can assist people</a> to increase their step count by up to 2,000 steps per day. <a href="https://bjsm.bmj.com/content/54/20/1188">Our research</a> demonstrated fitness trackers can also be helpful in increasing physical activity among older people. If you don’t have a fitness tracker, you can buy low-cost pedometers or track your activity times using paper and pen. <h2>3. Plan for success but prepare for barriers</h2> Take some time to think about the potential barriers that could prevent you from being active and plan solutions to overcome them. For example, if the cost of physical activity is too high for you, try to find options that are free, such as walking or running. You can also consider free online programs or streaming videos. If you find it difficult to fit exercise into your busy schedule, try exercising early in the morning before you start your day and laying out your workout clothes the night before. You could consider joining a gym with flexible timetables. A good strategy is to try to fit physical activity into your daily routine, such as walking or cycling to work. If you are living with a chronic health condition or disability, consider seeking guidance from a health professional such as an <a href="https://www.essa.org.au/Public/SearchAEP.aspx?WebsiteKey=44cfee74-3fc3-444e-bb5f-77729c390872">exercise physiologist</a> or <a href="https://choose.physio/find-a-physio">physiotherapist</a>. Start slow and gradually increase your activity and find something you enjoy so you are more likely to keep doing it. <h2>4. Team up with a workout friend</h2> Physical activity can be more fun when you do it with someone else. Studies show <a href="https://www.sciencedirect.com/science/article/abs/pii/S0167494322002953?via%253Dihub&sa=D&source=docs&ust=1712015093947627&usg=AOvVaw1XGQBMDMFspL5YrQtKo3h">working out with friends can be more motivating and enjoyable</a>. It can also help with accountability, as some people are more likely to show up when they have a workout partner. So, <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(13)60407-9/fulltext">find a friend</a> who supports your goal of being more active or maintaining your current activity levels. <h2>5. Plan yourself a little treat</h2> Make an appointment with yourself in your diary to exercise. Approach it as just as important as meeting a friend or colleague. One idea is to delay something you’d rather do and make it a reward for sticking to your activity appointment. If you really want to go out for coffee, do a hobby, or watch something, go for a walk first. Research shows <a href="https://www.nature.com/articles/s41746-019-0164-3">incentives can dramatically increase physical activity levels</a>. <h2>6. Find a coach</h2> If you want more support, <a href="https://bjsm.bmj.com/content/51/19/1425">health coaching</a> might be an option. Trained professionals work one-on-one with people, sometimes via telehealth, to find out what’s reducing their motivation to make healthier choices, such as exercise. Then they employ behaviour change techniques to help them meet their health goals. Our recent research suggests health coaching can improve physical activity in <a href="https://bjsm.bmj.com/content/58/7/382">older people</a> and those with <a href="https://www.sciencedirect.com/science/article/pii/S183695532400002X">chronic pain</a>. In <a href="https://www.gethealthynsw.com.au/#:%7E:text=About%20the%20Get%20Healthy%20Service&text=Delivered%20by%20NSW%20Health%2C%20the,and%20achieve%20your%20health%20goals">New South Wales</a>, <a href="https://lifeprogram.org.au/">Victoria</a> and <a href="https://www.myhealthforlife.com.au/">Queensland</a>, these sessions are government-subsidised or free.<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/226619/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/juliana-s-oliveira-709434">Juliana S. Oliveira</a>, Postdoctoral Research Fellow, Physical Activity, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/anne-tiedemann-409380">Anne Tiedemann</a>, Professor of Physical Activity and Health, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/cathie-sherrington-561141">Cathie Sherrington</a>, Professor, Institute for Musculoskeletal Health, School of Public Health, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/leanne-hassett-1497197">Leanne Hassett</a>, Associate Professor in Physiotherapy, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/days-are-getting-shorter-and-colder-6-tips-for-sticking-to-your-fitness-goals-226619">original article</a>.

Body

Vinegar and baking soda: a cleaning hack or just a bunch of fizz?

<a href="https://theconversation.com/profiles/nathan-kilah-599082">Nathan Kilah</a>, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> Vinegar and baking soda are staples in the kitchen. Many of us have combined them in childhood scientific experiments: think fizzy volcanoes and geysers. But people also frequently mix vinegar and baking soda to produce a reportedly effective household cleaner. Unfortunately, the chemistry behind the bubbly reaction doesn’t support the cleaning hype. The fizzy action is essentially <a href="https://theconversation.com/six-surprising-things-about-placebos-everyone-should-know-220829">a visual “placebo</a>”, formed by the combination of an acid and a base. So, how does it work, and is it worth using these chemicals for cleaning? To understand all this, it helps to know a little more about chemistry. <h2>What’s an acid?</h2> Foods with a sour taste typically contain acids. These include citric acid in lemon juice, malic acid in apples, lactic acid in yoghurt and <a href="https://theconversation.com/kitchen-science-everything-you-eat-is-made-of-chemicals-56583">phosphoric acids in soft drinks</a>. Most vinegars contain around 4–10% acetic acid, the rest is water and small amounts of flavour chemicals. There are other naturally occurring acids, such as formic acid in ant bites and hydrochloric acid in our stomachs. Industrially, sulfuric acid is used in mineral processing, nitric acid for <a href="https://theconversation.com/what-is-ammonium-nitrate-the-chemical-that-exploded-in-beirut-143979">fertiliser manufacturing</a> and the highly potent hydrofluoric acid is used to etch glass. All of these acids share similar properties. They can all release hydrogen ions (positively charged atoms) into water. Depending on their potency, acids can also dissolve minerals and metals through various chemical reactions. This is why vinegar is an excellent cleaner for showers or kettles – it can react with and dissolve mineral deposits like limescale. Other common acidic cleaning ingredients are oxalic acid, used for revitalising timber decks, hydrochloric acid in concrete and masonry cleaners, and sulfamic acid in potent toilet cleaners. <h2>What’s a base?</h2> In chemistry, bases – the opposite of acids in many ways – can bind, rather than release hydrogen ions. This can help lift and dissolve insoluble grime into water. Bases can also break apart fat molecules. Baking soda (also known as sodium hydrogen carbonate, sodium bicarbonate, or bicarb) is a relatively weak base. Stronger common bases include sodium carbonate (washing soda), sodium hydroxide (lye) and ammonia. <a href="https://theconversation.com/spill-at-a-nuclear-facility-shows-potential-burn-risks-from-a-household-chemical-112763">Sodium hydroxide</a> is a potent drain cleaner – its strong base properties can dissolve fats and hair. This allows blockages to be broken down and easily flushed away. <h2>Mixing a base and an acid</h2> Mixing vinegar and baking soda causes an immediate chemical reaction. This reaction forms water, sodium acetate (a salt) and carbon dioxide – the fizzy part. The amount of carbon dioxide gas that is produced from baking soda is remarkable – one tablespoon (around 18 grams) can release over <a href="https://www.chemedx.org/JCESoft/jcesoftSubscriber/CCA/CCA8/MAIN/8/06/2/4/movie.html">five litres of gas</a>! But only if you add enough acid. Reactions in chemistry often use equal quantities of chemical reagents. A perfect balance of acetic acid and baking soda would give you just water, carbon dioxide and sodium acetate. But the majority of vinegar and bicarb cleaner recipes use a large excess of one or the other components. An example from TikTok for a DIY oven cleaner calls for one and a half cups of baking soda and one quarter cup of vinegar. Crunching the numbers behind the chemical reaction shows that after the fizz subsides, over 99% of the added baking soda remains. So the active cleaning agent here is actually the baking soda (and the “elbow grease” of scrubbing). Ovens can be cleaned much more rigorously with stronger, sodium hydroxide based cleaners (although these are also more caustic). Many modern ovens also have a self-cleaning feature, so read your product manual before reaching for a chemical cleaner of any sort. <h2>What about the sodium acetate?</h2> Devotees of vinegar and baking soda mixtures might be wondering if the product of the fizzy reaction, sodium acetate, is the undercover cleaning agent. Unfortunately, sodium acetate is an even weaker base than baking soda, so it doesn’t do much to clean the surface you’re trying to scrub. Sodium acetate is used in <a href="https://www.youtube.com/watch?v=vABpel-11Nc">crystallisation-based heating packs</a> and as a concrete sealant, but not typically as a cleaner. Fun fact: sodium acetate can be combined with acetic acid to make a crystalline <a href="https://theconversation.com/busting-the-myth-that-all-food-additives-are-bad-a-quick-guide-for-label-readers-82883">food additive</a> called sodium diacetate. These crystals give the vinegar flavour to <a href="https://www.youtube.com/watch?v=N0hEutu_goY">salt and vinegar chips</a> without making them soggy. <h2>Sorry to burst your bubbles</h2> There are a few rare cases where mixing vinegar and baking soda may be useful for cleaning. This is where the bubbling has a mechanical effect, such as in a blocked drain. But in most cases you’ll want to use either vinegar or baking soda by itself, depending on what you’re trying to clean. It will be less <a href="https://theconversation.com/visually-striking-science-experiments-at-school-can-be-fun-inspiring-and-safe-banning-is-not-the-answer-195362">visually exciting</a>, but it should get the job done. Lastly, remember that mixing cleaning chemicals at home can be risky. Always carefully read the product label and directions before engaging in DIY concoctions. And, to be extra sure, you can find out more safety information by reading the product’s <a href="https://theconversation.com/a-new-tiktok-trend-has-people-drinking-toxic-borax-an-expert-explains-the-risks-and-how-to-read-product-labels-210278">safety data sheet</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/225177/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/nathan-kilah-599082">Nathan Kilah</a>, Senior Lecturer in Chemistry, <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/vinegar-and-baking-soda-a-cleaning-hack-or-just-a-bunch-of-fizz-225177">original article</a>.

Home & Garden

Here’s why having chocolate can make you feel great or a bit sick – plus 4 tips for better eating

<a href="https://theconversation.com/profiles/saman-khalesi-366871">Saman Khalesi</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> Australians are <a href="https://www.retail.org.au/media/sweet-spending-boon-predicted-for-easter-retail">predicted</a> to spend around A$1.7 billion on chocolates, hot cross buns and other special foods this Easter season. Chocolate has a long history of production and consumption. It is made from cacao beans that go through processes including fermentation, drying, roasting and grounding. What is left is a rich and fatty liquor that is pressed to remove the fat (cocoa butter) and the cacao (or “cocoa”) powder which will then be mixed with different ingredients to produce dark, milk, white and other types of chocolates. There are several health benefits and potential problems that come in these sweet chocolatey packages. <h2>The good news</h2> Cacao beans contain <a href="https://foodstruct.com/food/cocoa-bean">minerals</a> like iron, potassium, magnesium, zinc and phosphorus and some vitamins. They are also rich in beneficial chemicals called <a href="https://pubmed.ncbi.nlm.nih.gov/23150750/">polyphenols</a>. These are great antioxidants, with the potential to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465250/">improve heart health</a>, increase <a href="https://pubmed.ncbi.nlm.nih.gov/25164923/">nitric oxide</a> (which dilates blood vessels) and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3488419/">reduce blood pressure</a>, provide food for gut microbiota and <a href="https://www.mdpi.com/2072-6643/12/7/1908">promote gut health</a>, boost the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465250/">immune system</a> and reduce inflammation. However, the concentration of polyphenols in the chocolate we eat depends largely on the cocoa solid amounts used in the final product. In general terms, the darker the chocolate, the more cocoa solids, minerals and polyphenols it has. For example, dark chocolates may have around <a href="https://www.tandfonline.com/doi/full/10.1080/10942912.2011.614984">seven times more polyphenols</a> compared to white chocolates and <a href="https://www.tandfonline.com/doi/full/10.1080/10942912.2011.614984">three times more polyphenols</a> compared to milk chocolates. <h2>But also some bad news</h2> Unfortunately, the <a href="https://theconversation.com/treat-or-treatment-chocolate-is-good-but-cocoa-is-better-for-your-heart-3084">health benefits of cocoa solids</a> are easily offset by the high sugar and fat content of modern-day chocolates. For example, milk and white chocolate eggs are on average 50% sugar, 40% fat (mostly saturated fats) – which means a lot of added kilojoules (calories). Also, there may be some side effects that come with ingesting chocolate. Cocoa beans include a compound called theobromine. While it has the anti-inflammatory properties responsible for some of the health benefits of chocolate, it is also a mild brain stimulant that acts in a similar way to caffeine. The mood boost it offers may also be partly responsible for how much we <a href="https://www.frontiersin.org/articles/10.3389/fphar.2015.00030/full?crsi=662496658&cicada_org_src=healthwebmagazine.com&cicada_org_mdm=direct">like chocolate</a>. Dark chocolate has higher theobromine compared to milk and white chocolate. But accordingly, overindulging in chocolate (and therefore theobromine) may lead to feeling restless, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3672386/">headaches</a> and nausea. <h2>What else is in your chocolate?</h2> Milk and dairy-based chocolates may also cause stomach upset, abdominal pain and bloating in people with <a href="https://dietitiansaustralia.org.au/health-advice/lactose-intolerance">lactose intolerance</a>. This happens when we don’t produce enough lactase enzymes to digest milk sugar (lactose). People with lactose intolerance can usually tolerate up to 6 grams of lactose without showing symptoms. Milk chocolate can have around <a href="https://www.ncbi.nlm.nih.gov/books/NBK310258/">3 grams of lactose</a> per 40 grams (the size of a standard chocolate bar). So two chocolate bars (or the equivalent in milk chocolate eggs or bunnies) may be enough to cause symptoms. It’s worth noting that lactase enzyme activity dramatically declines as we age, with the highest activity in newborns and children. So lactose sensitivity or intolerance may not be such an issue for your kids and your symptoms may increase over time. Genetics also plays a major role in how sensitive people are to lactose. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6815241/">Allergic reactions</a> to chocolate are usually due to the added ingredients or cross-contamination with potential allergens such as nuts, milk, soy, and some sweeteners used in the production of chocolate. Symptoms can be mild (acne, rashes and stomach pain) or more severe (swelling of the throat and tongue and shortness of breath). If you or your family members have known allergic reactions, make sure you read the label before indulging – especially in a whole block or basket of the stuff. And if you or your family members do experience symptoms of an allergic reaction after eating chocolate, <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/allergic-reactions-emergency-first-aid">seek medical attention</a> immediately. <h2>4 take home tips</h2> So, if you are like me and have a weakness for chocolate there are a few things you can do to make the experience a good one.<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/202848/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <ol> <li>keep an eye out for the darker chocolate varieties with higher cocoa solids. You may notice a percentage on labelling, which refers to how much of its weight is from cocoa beans. In general, the higher this percentage, the lower the sugar. White chocolate has almost no cocoa solid, and mostly cocoa butter, sugar and other ingredients. Dark chocolate has 50–100% cocoa beans, and less sugar. Aim for at least 70% cocoa</li> <li>read the fine print for additives and possible cross-contamination, especially if allergies might be an issue</li> <li>the ingredients list and nutrition information panel should tell you all about the chocolate you choosing. Go for varieties with lower sugar and less saturated fat. Nuts, seeds and dried fruits are better ingredients to have in your chocolate than sugar, creme, syrup, and caramel</li> <li>finally, treat yourself – but keep the amount you have within sensible limits!</li> </ol> <a href="https://theconversation.com/profiles/saman-khalesi-366871">Saman Khalesi</a>, Postdoctoral Fellow of the National Heart Foundation & Senior Lecturer and Discipline Lead in Nutrition, School of Health, Medical and Applied Sciences, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/heres-why-having-chocolate-can-make-you-feel-great-or-a-bit-sick-plus-4-tips-for-better-eating-202848">original article</a>.

Food & Wine

"I was angry": Julia Morris comes clean about Dr Chris Brown's departure

We are all well aware that Dr Chris Brown, beloved former co-host of the jungle rollercoaster known as I’m A Celebrity… Get Me Out Of Here!, bid farewell to the show last year. Host Julia Morris, renowned for her vivacious wit and boundless charm, recently shed some light on her inner turmoil when her long-time partner in jungle antics decided to hop over to rival network Seven. The departure of Chris, after nine glorious seasons of quips and critters, left Julia in a state of bewilderment. "I was shocked," Morris <a href="https://au.lifestyle.yahoo.com/julia-morris-admits-she-was-angry-when-chris-brown-quit-im-a-celebrity-004322904.html" target="_blank" rel="noopener">told Yahoo! News</a>. "I was angry, but I was also fine because it's what my friend needed to do. It was a super confusing time." Morris then faced the daunting prospect of finding a new partner-in-crime; enter Robert Irwin, the youthful wildlife enthusiast and heir to the Crocodile Hunter legacy. After a rigorous audition process involving around six Aussie personalities, Robert emerged as the chosen one. Julia described the moment as if the clouds parted, and a celestial spotlight shone down on young Irwin. "Everybody dissolved immediately and everybody knew it," Julia recounted. Now, the burning question on everyone's minds: Will Julia be just as flirtatious with the sprightly 20-year-old Irwin as she was with Chris? On that matter, Julia has remained coy: "I don't know how and why it's already working so beautifully." she teased. Julia also reassures us that she and Robert have already formed a bond akin to that of two koalas clinging to the same eucalyptus tree. "Now we have fun. I'm learning along the way from Robert, which is fantastic," she gushed. And thus, a new era dawns in the jungle, where critters roam, celebrities squirm and Julia Morris reigns supreme as the queen of quips and camaraderie. Image: Network 10

How long does menopause last? 5 tips for navigating uncertain times

<a href="https://theconversation.com/profiles/yvonne-middlewick-1395795">Yvonne Middlewick</a>, <a href="https://theconversation.com/institutions/edith-cowan-university-720">Edith Cowan University</a> Around half of the world’s population are women or people who menstruate – yet the way their body works can be a mystery, even to them. Most women will experience periods roughly every month, many will go through childbirth and those who live into midlife will experience menopause. While menopause is a significant time of change, it isn’t talked about much, other than as a punchline. This may contribute to keeping it a <a href="https://www.theguardian.com/membership/2019/sep/21/breaking-the-menopause-taboo-there-are-vital-stories-we-should-continue-to-pursue">taboo topic</a>. So, what happens during menopause? How do you know when it is happening to you? And – the thing most women want to know – how long will it last? <h2>What is menopause?</h2> Menopause is <a href="https://www.nia.nih.gov/health/what-menopause">defined</a> as the permanent cessation of menstruation, which is medically determined to be one year after the final menstrual period. After this time women are considered to be postmenopausal. The <a href="https://pubmed.ncbi.nlm.nih.gov/26598775/">average age</a> of “natural menopause” (that is not caused by a medical condition, treatment or surgery) is considered to be around 51 years. However, natural menopause does not occur suddenly. <a href="https://www.researchgate.net/profile/Riitta-Luoto/publication/46425690_Prevalence_of_menopause_symptoms_and_their_association_with_lifestyle_among_Finnish_middle-aged_women/links/5c5704ac458515a4c7553c7b/Prevalence-of-menopause-symptoms-and-their-association-with-lifestyle-among-Finnish-middle-aged-women.pdf">Changes can begin</a> a number of years before periods stop and most often occur in a woman’s 40s but they can be earlier. Changes <a href="https://pubmed.ncbi.nlm.nih.gov/25686030/">can continue</a> for 10 years or more after periods have stopped. Using hormones such as the oral contraceptive pill or hormone intrauterine devices may make it more <a href="https://pubmed.ncbi.nlm.nih.gov/31934948/">difficult to determine</a> when changes start. Menopause that occurs <a href="https://www.womenshealth.gov/menopause/early-or-premature-menopause#:%7E:text=Menopause%20that%20happens%20before%20age,to%20come%20earlier%20than%20usual.">before 45</a> is called “early menopause”, while menopause before 40 is called “premature menopause”. <h2>What about perimenopause?</h2> Various <a href="https://www.menopause.org.au/hp/information-sheets/glossary-of-terms">terms</a> are used to describe this period of change, including “menopause” or “the menopause”, “menopausal transition”, “perimenopause” or “<a href="https://pubmed.ncbi.nlm.nih.gov/12188398/">climacteric</a>”. These terms tend to refer to the period before and after the final menstrual period, when changes are considered to be related to menopause. The difficulty with the definition of menopause is it can only be decided retrospectively. Yet women can experience changes many years before their periods stop (a lead up usually called “perimenopause”). Also, any <a href="https://www.sciencedirect.com/sdfe/pdf/download/eid/1-s2.0-S0889854518300627/first-page-pdf">changes noticed</a> may not be associated with menopause (because people might not be aware of what to expect) or changes may be associated with a combination of factors such as stress, being busy or other health issues. <h2>So, what is going on?</h2> Through a feminist lens, menopause can be seen as a <a href="https://www.researchgate.net/publication/354652248_The_volcano_within_a_study_of_women's_lived_experience_of_the_journey_through_natural_menopause">complex and diverse experience</a>, influenced by biological, psychological, social and cultural aspects of women’s lives. However, it is usually viewed from the biomedical perspective. This sees it as a biological event, marked by the <a href="https://www.sciencedirect.com/science/article/pii/S0091302220300418">decline</a> in ovarian hormone levels leading to a reduction in reproductive function. The female reproductive system operates because of a finely tuned balance of hormones managed by the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6466056/#:%7E:text=The%20hypothalamic%2Dpituitary%2Dovarian%20(HPO)%20axis%20must%20be,priming%20the%20endometrium%20for%20implantation.">hypothalamic-pituitary-ovarian axis</a>. International <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3340903/">experts</a> have developed a staging system for female reproductive ageing, with seven stages from “early reproductive” years to “late postmenopause”. However, female reproductive hormones do not just affect the reproductive system but <a href="https://www.sciencedirect.com/science/article/pii/S0091302220300418">other aspects</a> of the body’s function. These include the <a href="https://pubmed.ncbi.nlm.nih.gov/26007613/">neurological system</a>, which is linked to hot flushes and night sweats and disrupted sleep. Hormones may also affect the <a href="https://www.nature.com/articles/nrdp20154">heart and body’s blood circulation</a>, bone health and potentially the <a href="https://www.sciencedirect.com/science/article/pii/S0091302220300418">immune system</a>. Menopausal hormone changes may <a href="https://www.thewomens.org.au/health-information/menopause-information/menopause-symptoms/">cause</a> hot flushes, night/cold sweats, mood swings, sleep disruption and tiredness, vaginal dryness. Medical confirmation of menopausal changes in women over 45 years is based on two biological indicators: vasomotor symptoms (those hot flushes and night sweats again) and an <a href="https://www.womenshealth.gov/menopause/early-or-premature-menopause#:%7E:text=Menopause%20that%20happens%20before%20age,to%20come%20earlier%20than%20usual.">irregular menstrual cycle</a>. In early perimenopause the changes to the menstrual cycle may be subtle. Women may not recognise early indicators, unless they keep a record and know what to watch for. <h2>How long does it last?</h2> The body demonstrates an amazing ability to change over a lifetime. In a similar way to adolescence where long-lasting changes occur, the outcome of menopause is also change. Research suggests it is difficult to give an exact time frame for how long menopausal changes occur – the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3085137/">average</a> is between four and eight years. The <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3085137/">Penn Ovarian Ageing Study</a> found 79% of the 259 participants experienced hot flushes starting before the age of 50, most commonly between 45 and 49 years of age. A later report on the same study found one third of women studied experienced <a href="https://womensmidlifehealthjournal.biomedcentral.com/articles/10.1186/s40695-016-0014-2">moderate to severe hot flushes</a> more than ten years after their periods had stopped. A <a href="https://journals.lww.com/menopausejournal/Abstract/2017/03000/Cultural_issues_in_menopause__an_exploratory.11.aspx">2017 study</a> found a small number of women continued to experience hot flushes and other symptoms into their 70s. So overall, the research cannot offer a specific window for perimenopause, and menopause does not appear to mark the end of changes for everyone. <h2>5 tips for uncertain times</h2> Shifts and changes can be recognised early by developing knowledge, paying attention to changes to our bodies and talking about menopause and perimenopause more openly. Here are five tips for moving from uncertainty to certainty: 1. talk to people and find out as much information as you can. The experiences of mothers and sisters may help, for some women there are familial similarities 2. notice any changes to your body and make a note of them, this will help you recognise changes earlier. There are <a href="https://www.redonline.co.uk/wellbeing/a36980118/menopause-apps/">menopause tracking apps</a> available 3. keep a note of your menstrual cycle: start date, duration, flow and note any changes. Again, an app might help 4. if you are worried, seek advice from a GP or nurse that specialises in women’s health. They may suggest ways to help with symptoms or refer to a specialist 5. remember changes are the indicator to pay attention to, not time or your age. Menopause is a natural process and although we have focused here on the time frame and “symptoms”, it can also be a time of freedom (particularly from periods!), reflection and a time to focus on yourself.<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/195211/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <figure><iframe src="https://www.youtube.com/embed/lhosPUwWhfI?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption>Women speak about their experiences of menopause.</figcaption></figure> <a href="https://theconversation.com/profiles/yvonne-middlewick-1395795">Yvonne Middlewick</a>, Nurse & Lecturer, <a href="https://theconversation.com/institutions/edith-cowan-university-720">Edith Cowan University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-long-does-menopause-last-5-tips-for-navigating-uncertain-times-195211">original article</a>.

Body

Five tips for developing and managing your budget – even in tough economic times

<a href="https://theconversation.com/profiles/oluwabunmi-adejumo-1370664">Oluwabunmi Adejumo</a>, <a href="https://theconversation.com/institutions/obafemi-awolowo-university-2843">Obafemi Awolowo University</a> There’s nothing quite like a new year to prompt us to take stock of our lives, our health, our goals – and our finances. Many people will start a new year by contemplating how best to budget, plan and save. This is always a good set of aims, but it’s especially important in the inflation-prone and unpredictable economies we’re seeing <a href="https://www.statista.com/statistics/268225/countries-with-the-highest-inflation-rate/">all over Africa and the world</a>. Budgeting is especially key. It is the most effective method to <a href="https://www.thebalancemoney.com/how-to-make-a-budget-1289587">monitor income and expenditure</a>. <a href="https://www.uslendingcompany.com/blog/key-differences-in-writing-a-household-budget-vs-a-personal-budget/">Personal budgets</a> can help you to monitor your resources in pursuit of larger financial goals. Budgeting also offers <a href="https://www.acrwebsite.org/volumes/v46/acr_vol46_2411998.pdf">more opportunities</a> to save money, reduce your debts and live a comfortable life. It can even <a href="https://prucomm.ac.uk/assets/uploads/blog/2013/04/Personal-Budgets-review-of-evidence_FINAL-REPORT.pdf">improve your mental health</a>. But where should you start? What questions do you need to answer in creating a budget? Here are some tips that I’ve learned – not just as an economist, but as a research cost analyst and someone who keeps a budget too. <h2>1. Understand the broader economic conditions</h2> It is imperative that individuals keep themselves aware and up-to-date on the realities of their country’s economic landscape. You don’t have to be a professional economist, but keep an eye on new developments like free business registration, small business development funds and printing of new money notes. What is the current exchange rate? What’s the political landscape and what international factors, like the price of crude oil, are at play? You should also watch the inflation rate and have a sense of unemployment trends. This economic awareness will prepare you to draft your own budget and you’ll have a sense of when external factors mean it’s time to revisit your plans. <h2>2. Review your income sources</h2> The ability to earn income is critical to sustaining livelihoods. Having a definite source of income is the bedrock of budgeting. Some important questions you should ask about your income – and how you might budget with it – include: <ul> <li>What is my current income?</li> <li>What do I use my income for?</li> <li>Am I able to save, given my current income?</li> <li>What proportion of my income do I save and what proportion do I spend?</li> <li>Do I have the capacity to earn more than this?</li> <li>How can I improve my income?</li> </ul> Your answers can help you to identify gaps or untapped potential. Those with irregular or unpredictable income should factor in the element of time-gap in their income, for effective budgeting. Time gap is when they are not earning income. And everyone should make allowance in their budgets for uncertainties like health issues, social engagements, inflation, unemployment, recession and price shocks. <h2>3. Appraise your expenses</h2> Expenses can be broadly categorised into “variable” and “fixed”. Fixed expenses recur within a short period: housing, food, transport, medical costs, electricity, utilities, toiletries and clothing. Variable expenses are more long-term and irregular, such as investment in property or interest-yielding assets, and the purchase of machinery. The main essence of revising our expenses is to analyse and possibly improve our spending habits. In reviewing our expenses, we can consider issues such as: <ul> <li>What is the proportion of consumption-savings ratio from my income? This is how much do I spend compared to how much I save.</li> <li>What are my regular expenses?</li> <li>What are my fixed, capital or investment expenses?</li> <li>What are my extraordinary expenses that need modification?</li> <li>Have there been emergency or extraordinary expenses?</li> </ul> A careful response to the issues raised above offers an occasion to re-evaluate the pattern and direction of our expenses. For instance, overspending, unplanned or extraordinary expenses can be identified. This can lead to an optimal, efficient reallocation of available resources. <h2>4. Stabilise your finances through savings</h2> Savings have been <a href="https://klinglercpa.com/bedrock-principles-for-saving-money/">described</a> as a financial stabiliser, given their potential to cater for urgent needs and create opportunities for investments. Of course, savings have more value when they grow faster than the rate of inflation. Inflation erodes the value of savings. For instance, an amount of 300,000 naira (US$676) saved to purchase an autorickshaw today may be impossible in two months’ time with an inflation rate of 10% when the tricycle price rises to 330,000 naira (US$744). The reverse is the case when there is deflation. Therefore, it is advisable to improve the value of savings through investments in interest-yielding assets such as stocks, shares, bonds, microfinance and production. That’s not to say it’s always easy to save. Many income earners spend as they go, not seeing savings as part of their budgets. Harsh economic realities can also make it difficult – sometimes seemingly impossible – to save. But it’s not impossible: savings can be made in small amounts, through a daily, weekly or monthly contribution to collections, cooperative schemes or microfinance affiliations. For instance, a point of sale business in Nigeria can permit a daily contribution of 500 naira (US$1.13) over 25 work days, giving an average saving of 12,500 naira (US$28.18) per month. The Point-of-Sale business started in Nigeria in 2013 when the Central Bank of Nigeria introduced the agent banking system. A POS agent operates and processes transactions through a POS service provider. Providers of such services include banks, microfinance banks and fintech companies. <h2>5. Run a flexible budget</h2> Once your budget is created, remember that it’s not set in stone. It should be flexible if anything changes in your life. For instance, an amount saved to buy a car can be invested in a promising venture buying shares through public offerings or private placements in multinational organisations like Nestle or Unilever. Also, health emergencies or career advancement programmes can require taking some money out of our savings. In all, budgeting should be flexible enough to incorporate exigencies, especially when catering for the current situation will culminate into a greater good.<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/195590/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/oluwabunmi-adejumo-1370664">Oluwabunmi Adejumo</a>, Lecturer/Researcher, <a href="https://theconversation.com/institutions/obafemi-awolowo-university-2843">Obafemi Awolowo University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/five-tips-for-developing-and-managing-your-budget-even-in-tough-economic-times-195590">original article</a>.

Money & Banking

Top tips for happy and healthy eyes this Autumn

As the season changes, so do our healthcare needs as many people struggle with irritating allergies. With cooler temperatures, dry air and an increase in pollen often being synonymous with autumn and spring, for many people, leaving the house means having irritated eyes. Luckily, leading Ophthalmologist, Dr. Jacqueline Beltz has shared her essential tips for eye care during autumn with OverSixty, giving you the opportunity to enjoy the change of seasons without jeopardising your vision. 1. Keep your sunglasses handy While the sun is usually not as intense in autumn as it is during summer, Dr Beltz says that using sunglasses can benefit your eyes in many ways. “ Not only do they shield your eyes from harmful UV rays, but they also guard against wind and debris,” she said. 2. Increase your lubricant eye drops Dr Beltz said, “The drop in temperature and the dryer air can contribute to discomfort and dryness in your eyes, so consider increasing the use of lubricant eye drops to keep your eyes moist and comfortable.” By keeping up your eye drops in autumn, you can prevent further damage to your eyes in the long run. 3. Clean your eyelashes daily According to Dr Beltz, keeping up with good health and hygiene along the eyelid margins is essential, especially during the autumn months. “Cleanse your lashes daily and use a warm compress to optimise the quality of your tear film. This helps in preventing irritation and supports overall eye health.” 4. Consider a humidifier To ensure a more comfortable environment for your eyes, Dr Beltz recommends adding moisture to the air can help alleviate dry eyes. She said, “Combat the dry indoor air by using a humidifier in your room, especially while you sleep.” 5. Be proactive with allergies If you are prone to allergies, Dr Beltz said it's best to always be prepared ahead of time. “Autumn allergies are a reality, with triggers like pollen, mould, and dust prevalent during this season,” she said. “If you experience red, itchy, or swollen eyes, consider antihistamine eye drops. Keep your hands clean and avoid rubbing your eyes.” 6. Revitalise your eye makeup While replacing your eye makeup is important all year around, the addition of allergens makes it even more important to Change mascara and non-cleanable products like liquid eyeliner at least every three months. “Especially if you have sensitive eyes, makeup products can harbour bacteria, leading to increased eye irritation.” “Refreshing your eye makeup products to options that are designed to be better suited for dry eyes or eye sensitivity.” If you are <a href="https://oversixty.com.au/lifestyle/beauty-style/embracing-the-art-of-beauty-without-compromise">prone to sensitive eyes</a>, consider trying the OKKIYO <a href="https://www.okkiyo.com/products/protect-and-preserve-mascara#xd_co_f=NzdiNzdlNTctNTA1MS00NTBkLWE1MGEtNjRkMGE2OTI1N2Vj~">Prioriteyes Mascara</a>, which was developed by Dr Beltz to prioritise both style and eye health. While these tips for eye health can seem simple and seemingly unimportant, Dr Beltz assures that by following these tips, you will make a world of difference for your eye health overall. She said, “Implementing these simple tips can make a significant difference in keeping your eyes comfortable and vibrant throughout the season.” Image credits: Getty Images

Body

14 personal finance tips you were never taught – but need to know

Take a day to think about large purchases to avoid impulse buys “Delaying your purchases for a day gives you time to think about whether or not you really need the items, and it curbs regrettable impulse buys,” advises Marc Diana, CEO of MoneyTips. “Sale items may be an exception to this rule, but even then, question how badly you need the item compared to saving or investing the money you would use to purchase it. When times are tough, and you’re cutting expenses, would you rather have a rarely worn $300 pair of shoes or $300 cash?” Budgets are freeing, not constricting Says financial educator Tiffany Aliche, “Keeping a budget allows you to say yes to your goals in a strategic way. If you have a budget, you can save for the holiday, house or car you want to get. You can look at it as ‘No dining out,’ but I see it as ‘Yes to a trip to Paris.’ A budget is not a NO plan, but a YES plan with actual steps towards achieving your goals.” Budget with the 50/20/30 rule Lynn Toomey, co-founder of Your Retirement Advisor, suggests following this easy budgeting rule: Use 50 per cent of your income for non-discretionary necessities like food, rent/house payment, utilities, and transportation. Put aside 20 per cent of your income for an emergency fund (three to six months’ salary is a good target), retirement, savings, and to pay off any debts. Use 30 per cent of your income for discretionary (non-essential) spending such as entertainment, holidays and gifts. Penny-pinching is not the road to wealth Spending less doesn’t mean you’ll have more. Saving is a good way to stabilise your finances, but you still need to invest. “Pretend there are two islands,” advises Aliche, who is also known as The Budgetnista: “Financially Stuck Island and Wealthy Island.” She says that your savings can be like a car – you can’t drive off Financially Stuck Island without a bridge. Investing is the bridge to financial success. “To get from one island to another, you need to get in your savings car and drive it over your investment bridge.” It’s OK to put yourself before your kids Many people want their kids to go to university, says Aliche, “but it’s more important for you to save enough for retirement. Because the best gift you can give your child is not a free ride to school, but rather not to be a financial burden on them when it’s time to start their own family. Kids can get student loans; no one is going to lend you money without collateral when you’re retired.” Financial advisors aren’t only for wealthy people Millions of people have trillions invested in stocks, bonds, mutual funds and other stock exchange investments, but just because you can easily make trades yourself doesn’t mean you should. “Why not do what you do best to earn money and let a trained professional invest it for you?” asks Brian Saranovitz, president of Your Retirement Advisor. “A recent Vanguard Investments study indicated that integrating proper retirement strategies can add as much as 3 per cent efficient return to a retirement portfolio.” Adds Aliche, “You need to purposefully seek out knowledge. If you break a leg, you know that you need to go to a doctor. With personal finance, people have got the notion that they could just fix it themselves. When it comes to investing, don’t be afraid to seek professional help.” Get a clear picture of yourself at 80 Barring tragedy, you will live to a ripe, old age. Aliche recommends naming your 80-year-old image of yourself. “Mine is Wanda. I imagine Wanda sitting on the front steps in her yard. People feel disconnected from their older self. The more you can picture her, the better. I don’t want to see her mopping floors at 80. When I’m making a decision, I think, ‘How will this affect Wanda?’ If I dip into my retirement funds to buy an expensive car, that’s going to hurt Wanda.” If it’s easier, pretend you’re living with your grandfather or grandmother. “You’re not going to tell Granny, ‘You have to go to work. We need the money,’” she says. You can never have too much retirement savings Says Lynn Toomey, co-founder of Your Retirement Advisor, “Life is good. Retirement is better, if you are prepared.” She points out that retirement is laden with potential costs, such as healthcare, longevity, market volatility and inflation. “Even if you think you’re saving enough and have assets, it still may not be enough. The earlier you start saving and investing, the longer compound interest can work its magic to help you achieve a successful retirement.” Don’t blow your tax refund “What are you planning on doing with your tax refund?” asks financial advisor Mike Zaino. “If you’re like most people, the world of instant gratification is beckoning. It could be extremely damaging to your retirement account, however, especially given the time value of money and what Albert Einstein called ‘The eighth wonder of the world” – compound interest.” Ask current lenders for a better rate “Banks, credit unions and other lenders are keenly aware of their competition,” says Diana of MoneyTips.com. “If your credit score qualifies you for a better rate from another credit card issuer or lender, ask them to match the rate. There’s no downside to asking; the worst they could do is refuse.” Asking for your credit limit to be raised can improve your credit score Keep your credit utilisation – the amount of credit you use compared to your credit limit – low to boost your all-important credit, advises Diana. “You can borrow less, or you can ask for a raise in your credit limit.” A recent study from CreditCards.com found that only 28 per cent of respondents have never asked for an increase in their credit limit. However, a whopping 89 per cent of those who asked for a credit limit increase received one. Unless they have a high annual fee, don’t close your old credit cards “The longer your stable credit history, the better it reflects on your credit score,” explains Diana. “The age of accounts is averaged over all of your credit accounts, so closing an older account that is infrequently used actually harms your credit score in two ways: it lowers your credit limit, which raises your credit utilisation; and it lowers your average account age. If you have an old card with a decent credit limit, use it at least annually to keep it open. But don’t forget to pay the bill on time!” Don’t ever co-sign a loan “Co-signing a loan isn’t just vouching for someone’s character,” explains Toomey. “Understand that if the borrower doesn’t pay, then you’re responsible for every single missed payment. If they don’t pay, it’s your credit that will be ruined.” Being debt-free should not be your goal Says Aliche, creator of the Live Richer Challenge, “People focus on getting out of debt. If they use that money to grow wealth instead of getting rid of debt, they could be debt-free faster. Do you pay off your student loans to get debt-free, or invest money in your business to grow and secure wealth for yourself? If you focus on being debt-free, that’s all you’ll be. If you focus on building wealth, then you can be wealthy and debt-free.” Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.com.au/food-home-garden/money/14-personal-finance-tips-you-were-never-taught-but-need-to-know?pages=1" target="_blank" rel="noopener">Reader's Digest</a>.

Money & Banking

Amid allegations of price gouging, it’s time for big supermarkets to come clean on how they price their products

<a href="https://theconversation.com/profiles/sanjoy-paul-1141384">Sanjoy Paul</a>, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a> With inflation driving up the cost of living, many are dreading not just the hassle of a big grocery shop, but also the bruising cost. But while Australians struggle with their budget and spending, several major supermarkets made large profits in 2022–23. Coles and Woolworths, for example, made net profits of <a href="https://www.theguardian.com/business/2023/aug/23/woolworths-posts-162bn-profit-with-dramatic-lift-in-margins-despite-cost-of-living-crisis">A$1.1 billion and A$1.62 billion</a>, respectively. <a href="https://www.news.com.au/finance/money/costs/coles-and-woolworths-chief-executives-to-face-senate-inquiry-into-supermarket-price-hikes/news-story/0f74b6d4cac20ee65b818642f4f554ba">Allegations of price gouging</a> by Australian supermarkets have even led to a <a href="https://www.abc.net.au/news/2023-12-03/greens-move-to-establish-senate-inquiry-into-supermarkets/103179656">Senate inquiry</a> into supermarket pricing. Coles chief executive Leah Weckert has <a href="https://www.colesgroup.com.au/media-releases/?page=coles-group-statement-on-senate-inquiry-into-supermarket-prices">promised</a> to appear at the inquiry, saying the company “works hard to keep prices affordable for Australian households […]” and is ready to “engage in an informed discussion on the factors that influence supermarket pricing.” Woolworths Group chief executive Brad Banducci, meanwhile, <a href="https://www.woolworthsgroup.com.au/au/en/media/latest-news/2023/woolworths-group-confirms-ceo-will-appear-at-senate-inquiry-on-s.html">said</a> he welcomes the chance to explain to the Senate “how we are working to balance the needs of our customers, our team and our suppliers in the context of economy-wide inflationary pressure”. But why wait until a Senate inquiry to explain all that? There’s an opportunity now for the big supermarkets to be more transparent about how they decide what prices to put on products. <h2>Allegations of price gouging</h2> It’s not just <a href="https://www.abc.net.au/news/2023-12-03/greens-move-to-establish-senate-inquiry-into-supermarkets/103179656">politicians</a> and <a href="https://au.finance.yahoo.com/news/woolworths-photo-exposes-everything-wrong-with-supermarkets-002726485.html">customers</a> complaining about supermarket prices. Australian farmers have also accused Coles and Woolworths of price gouging for <a href="https://www.news.com.au/finance/business/retail/aussie-farmer-shipping-beautiful-melons-to-japan-rather-than-deal-with-coles-and-woolworths/news-story/bd685cd91f934f31c02c764097f496ae">fruits and vegetables</a>, claiming supermarkets profit too much from their crops. The National Farmers’ Federation has <a href="https://www.freshplaza.com/oceania/article/9583132/farmers-call-for-price-transparency-beyond-supermarket-inquiry/">called</a> for greater transparency from the supermarkets on how they decide prices. A recent <a href="https://www.freshplaza.com/oceania/article/9583132/farmers-call-for-price-transparency-beyond-supermarket-inquiry/">survey</a> by AUSVEG (the peak industry body for the Australian vegetable and potato industries) found 34% of vegetable growers are considering leaving the industry in the next 12 months as they <a href="https://www.news.com.au/finance/business/retail/aussie-farmer-shipping-beautiful-melons-to-japan-rather-than-deal-with-coles-and-woolworths/news-story/bd685cd91f934f31c02c764097f496ae">struggle</a> to turn a profit. When asked about calls for more transparent pricing, a Woolworths spokesperson told The Conversation: <blockquote> We publish both our average gross margin and EBIT (earnings before interest and taxes) margin transparently in our public financial reports. Supply chain costs are different for every product and they are constantly fluctuating, as are our buying costs in the case of fresh food like fruit and vegetables. Shoppers are very savvy. We operate in a highly competitive industry and we know our customers will – and do – shop around to find the best value. As we start to see the rate of inflation ease, we will continue to focus on delivering savings to our customers. </blockquote> Coles was also contacted for comment but did not reply before publication deadline. <h2>Factoring in many costs</h2> When a retailer buys products from their suppliers, it involves a supply chain that includes supply, manufacturing, transportation and distribution, warehouse and storage. There are several costs – such as product costs, transportation fees, labour, rent, inventory and more – involved at every step of the process. The supermarket must factor in all costs, as well as its profit margin, when it sets the selling price for a product. Organisations usually have these cost breakdowns as part of their internal decision-making – but they don’t typically disclose these calculations to their customers. <h2>Not disclosing the cost breakdowns</h2> The problem for supermarkets is that when they don’t disclose details such as their buying price or supply chain costs, it can contribute to anger among customers and suppliers. Apple and Pear Australia Limited – the national peak industry body for apple and pear growers – has <a href="https://apal.org.au/retailers-need-to-demonstrate-greater-price-transparency/">called for</a> retailers to demonstrate greater price transparency, saying, “frustration at the behaviour of the major retailers has again angered many growers”. Of course, supermarkets use several pricing strategies to win customer support – such as locking in prices for a certain period of time, everyday low prices on key products, specials, price-matching and discounts. Supermarkets spend millions of dollars on these price-related advertisements, but perhaps they would get more community support by simply disclosing cost breakdowns on their websites and in-store to show their commitment to transparent and fair pricing. <h2>Transparent and fair pricing</h2> Research shows price transparency helps businesses build trust with their <a href="https://fastercapital.com/content/The-Importance-of-Price-Transparency-in-Pricing-Psychology.html">customers</a>. Many major retailers already have this information for internal decision-making, so could display this online and in stores. Yes, prices change constantly due to factors outside their control – such as fuel prices, shipping problems or even supply chain issues linked to global conflict. But being more open with customers about these issues could help repair relationships and their public image. Perhaps there may even be a role for government, which could collaborate with supermarkets and retailers to develop policies for transparent and fair pricing. Everyday Australians deserve to be treated fairly and given the information they need about how major supermarkets price their products, so they can make informed decisions at the checkout.<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/219316/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/sanjoy-paul-1141384">Sanjoy Paul</a>, Associate Professor, UTS Business School, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/amid-allegations-of-price-gouging-its-time-for-big-supermarkets-to-come-clean-on-how-they-price-their-products-219316">original article</a>.

Money & Banking

Aussie actresses clean up at the Golden Globes

Awards season has officially kicked off in Hollywood, with A-listers flocking to the Los Angeles Beverly Hilton Hotel on Monday for the 81st annual Golden Globes. With the very best of the best in the entertainment industry nominated for the best film and television moments of 2023, some of our own Aussie talent walked away with some of the biggest awards of the night. Aussie actress Elizabeth Debicki emerged as an early winner for the TV categories, taking home the award for Best Supporting Actress for her portrayal of Princess Diana in The Crown. She beat out the likes of Meryl Streep (for her role in Only Murders in the Building) and Hannah Waddingham (for her role in Ted Lasso) for the award, as she has long been praised by royal fans for her touching portrayal of the late Princess of Wales' last years. Also coming out on top in another television category was Aussie actress Sarah Snook, who was the recipient of one of the biggest honours of the night, Best Actress in a drama, for her incredible performance in the final season of Succession. Meanwhile for outstanding achievements in film, Margot Robbie and the whole Barbie team took home the inaugural Cinematic and Box Office Achievement award, following the global hype of Barbie mania back in July. Margot was also nominated for Best Actress in a musical or comedy for Barbie, but was ultimately pipped by Emma Stone for her incredible performance in Poor Things. Elsewhere in the awards, Oppenheimer came out on top with Cillian Murphy taking home the award for Best Actor for portraying scientist J. Robert Oppenheimer in the three-hour long epic, with the film also being crowned Best Picture and Christopher Nolan taking home the Best Director award. Image credits: Getty Images

5 ultimate tips before you schedule heating and cooling maintenance in Adelaide

Home & Garden

Hydronic heating maintenance: Tips for a cosy winter

<span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Hydronic heating systems, often called radiant heating, utilise a closed-loop system to circulate hot water through pipes, providing efficient warmth to spaces. This blog post will delve into the <a style="text-decoration: none;" href="https://airconrepairnearme.com.au/blog/is-hydronic-heating-sustainable/#:~:text=Advantages%20of%20Hydronic%20Heating"><span style="font-size: 10pt; font-family: Arial,sans-serif; color: #1155cc; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: underline; -webkit-text-decoration-skip: none; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">advantages of hydronic heating</a><span style="font-size: 10pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> and the <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">significance of regular maintenance for these systems, ensuring optimal performance during the chilly winter months. Let's explore critical aspects that contribute to a cosy and well-maintained hydronic heating system. <span style="font-size: 17pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Why Hydronic Heating Maintenance Matters <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Energy Efficiency and Cost Savings <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Maintaining your hydronic heating system is not just about comfort; it's a practical step towards energy efficiency and cost savings. A well-maintained winter heating system operates more efficiently, requiring less energy to achieve the desired temperature. It reduces utility bills, <a href="https://www.oversixty.com.au/property/home-hints-tips/9-cost-effective-ways-to-warm-your-home-this-winter" target="_blank" rel="noopener">giving you a cosy home</a> without breaking the bank. <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Extended Lifespan of the System <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Regular maintenance is like an investment in the longevity of your hydronic heating system. Simple tasks, such as cleaning and inspecting, can prevent wear and tear, ensuring your system lasts for years without significant issues. This foresight can save you from the inconvenience and expense of premature system replacement. <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Improved Heating Performance <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A well-maintained system translates to consistent and energy-efficient heating. By addressing potential issues early on, you ensure each room receives the warmth it needs, avoiding cold spots and discomfort. It enhances your overall living experience and contributes to a healthier and more enjoyable home environment. <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Enhanced Safety Features <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Safety should always be a top priority for home heating systems. Regular maintenance checks help identify and address potential safety hazards. From leaks to faulty components, addressing these issues promptly ensures your family's and property's safety, providing peace of mind throughout winter. <span style="font-size: 17pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Seasonal Maintenance Checklist <img src="https://oversixtydev.blob.core.windows.net/media/2023/12/HydronicHeating02.jpg" alt="" width="1280" height="720" /> <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fall Preparation <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As the temperatures drop and the leaves begin to fall, it's time to prepare your hydronic heating system for the colder months ahead. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Checking and Cleaning Radiators or Baseboards: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Start by inspecting each radiator or baseboard for dust or debris. Clean them thoroughly to ensure unobstructed heat distribution. This simple task can significantly enhance the efficiency of your system. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Inspecting the Boiler for Any Issues: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Give your boiler a once-over, checking for any signs of wear, corrosion, or leaks. Addressing minor issues now can prevent major breakdowns later. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Testing Thermostat Functionality: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Test your thermostat by adjusting the temperature settings. Ensure that it responds promptly and accurately. It may be time for a thermostat replacement or recalibration if you notice any discrepancies. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Bleeding Air from the System: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Bleeding air from the system is crucial to maintaining optimal water flow. Follow these steps: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Turn off the heating system. <ul style="margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;"> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Use a radiator key to open the bleed valve.</li> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Allow warm air to escape until the water starts dripping.</li> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Close the valve tightly.</li> </ul> <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This process prevents hot air from pockets that can impede water circulation, ensuring efficient heating throughout your home. <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Winter Best Practices <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Monitoring Water Levels: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Check the water level in your hydronic heating system regularly, especially during winter. Low water levels can cause the system to overheat or shut down. Consult your hydronic system's manual for specific instructions on maintaining water levels. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Adjusting Thermostat Settings for Efficiency: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Optimise your thermostat settings based on your daily routine. Lowering the temperature when you're away or sleeping can yield substantial energy savings without sacrificing comfort. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Regularly Checking for Leaks: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Inspect your system for leaks, paying attention to connections, valves, and the boiler. Addressing leaks promptly prevents water damage and ensures the continued efficiency of your system. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Troubleshooting Common Heating Issues: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Proactively troubleshoot common heating issues, such as uneven heating or unusual noises. Understanding your system's behaviour helps you address problems early, preventing extensive damage and costly repairs. <span style="font-size: 17pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tips for Hydronic Heating Maintenance by Professionals <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Maintaining a hydronic heating system is crucial for optimal performance and longevity. Here are some tips for hydronic heating maintenance by professionals: <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Regular Inspections: <ul style="margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;"> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Schedule regular inspections by qualified technicians to assess the system's overall condition.</li> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Check for leaks, corrosion, or damage to pipes, valves, and components.</li> </ul> <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pressure Check: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Monitor and adjust system pressure as needed. Low or high pressure can affect the heat pump's efficiency in the hydronic heating system. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Flush the System: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Periodically flush the system to remove any accumulated sediment or debris hindering the system's efficiency. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Bleed Radiators: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I bled the air filters from the radiators to ensure they heated evenly. Trapped air can cause cold spots and reduce the system's effectiveness. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Inspect Pumps and Motors: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Check pumps and motors for proper operation. Lubricate components as necessary and replace any worn-out parts. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Boiler Maintenance: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Service the boiler regularly to ensure it operates efficiently. Clean the burners, heat exchanger, and flue to prevent efficiency loss. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Thermostat Calibration: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Calibrate and test thermostats to ensure accurate and consistent temperature control. Replace batteries if applicable. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Check Expansion Tank: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Inspect and maintain the expansion tank to accommodate water volume changes and prevent damage to the piping system. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Test Safety Controls: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Test safety controls, such as pressure relief valves and high-limit switches, to ensure they function correctly in emergencies. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Water Quality Maintenance: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Monitor water and air quality in the system and treat it with inhibitors to prevent corrosion and scale buildup. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Evaluate Insulation: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Check the insulation on pipes and components to minimise heat loss and improve heating performance and the system's overall efficiency. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Update Controls and Sensors: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Consider upgrading control systems and sensors to the latest technology for better energy efficiency and system management. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Documentation: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Keep comprehensive records of maintenance activities, inspections, and any repairs performed on the hydronic heating system. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Training for Staff: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Provide training for facility staff on basic maintenance tasks and early detection of potential issues. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Regular professional maintenance ensures the hydronic heating system operates efficiently, reduces energy consumption, and extends lifespan. Always consult with qualified HVAC (Heating, Ventilation, and Air Conditioning) system professionals for specific maintenance requirements based on the type and complexity of the hydronic heating system. <span style="font-size: 17pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Professional Maintenance Services <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><img src="https://oversixtydev.blob.core.windows.net/media/2023/12/HydronicHeating03.jpg" alt="" width="1280" height="720" /> <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When to Call a Professional for Maintenance <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">While homeowners can perform some maintenance tasks, there are instances when professional assistance is necessary. <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Benefits of Professional Inspections: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Professional technicians have the expertise to identify and address issues that may go unnoticed. Regular professional inspections can extend the life of your system and ensure its continued reliability. <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Finding a Qualified Hydronic Heating Technician: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When seeking professional services, look for technicians with experience in hydronic heating systems. Check reviews, ask for recommendations, and verify their certifications to ensure that you entrust your design to capable hands. <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When to Seek Professional Help: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If your energy bills remain high despite your efforts, involving a professional is essential. They can conduct a thorough assessment to identify and address underlying issues affecting your system's efficiency. <span style="font-size: 17pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Winter Energy Saving Tips <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Setting Optimal Thermostat Temperatures <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Guidelines: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Set the thermostat to a comfortable temperature when at home. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Lower the temperature when sleeping or away, aiming for energy savings reduced efficiency. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Consider investing in a programmable thermostat for automated temperature adjustments. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Benefits: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Optimising thermostat settings ensures comfort and contributes to significant energy savings over the winter months. <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Proper Insulation for Energy Efficiency <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Areas to Insulate: <ul style="margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;"> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Walls and ceilings.</li> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Attic and basement spaces.</li> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Doors and windows.</li> </ul> <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Benefits: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Proper insulation prevents heat loss and leaking of warm air, reducing the workload on your hydronic heating system. It translates to lower energy consumption and improved efficiency. <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Utilising Programmable Thermostats <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Advantages: <ul style="margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;"> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Automated temperature adjustments based on your schedule.</li> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Energy savings by reducing the heating costs when not needed.</li> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Remote access for constant temperature control, even when away from home.</li> </ul> <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Installation Tips: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Follow the manufacturer's instructions for installation, or consult a professional if needed. Programmable thermostats offer a convenient way to optimise heating and energy usage. <span style="font-size: 17pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Keep Your Place Cosy <img src="https://oversixtydev.blob.core.windows.net/media/2023/12/HydronicHeating04.jpg" alt="" width="1280" height="720" /> <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In conclusion, maintaining your hydronic heating system is essential for a cosy and worry-free winter. By following the seasonal maintenance checklist and knowing when to seek professional help like<a style="text-decoration: none;" href="https://airconrepairnearme.com.au/"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #1155cc; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: underline; -webkit-text-decoration-skip: none; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;"> <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #1155cc; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: underline; -webkit-text-decoration-skip: none; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">airconrepairnearme.com.au</a><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, you can ensure the efficient operation of your system. Troubleshooting common issues and adopting winter energy-saving tips further contribute to a warm and inviting home. Embrace these practices, and may your winter be filled with comfort, warmth, and the joy of a well-maintained hydronic heating system. Stay cosy! Images: Supplied. This is a sponsored article produced in partnership with Air Con Repair Near Me.

Home & Garden

4 tips to help your loved one with dementia enjoy the festive season

<a href="https://theconversation.com/profiles/nikki-anne-wilson-342631">Nikki-Anne Wilson</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> The festive season is fast approaching, and if you’re organising celebrations with family or friends, you might be grappling with a seemingly endless to-do list. But as you make these plans, it’s important to consider how you can best include any friends or loved ones living with dementia. While no two people experience dementia in the exact same way, <a href="https://www.dementia.org.au/about-dementia/what-is-dementia">dementia</a> often affects the way people process and respond to their environment. Too much stimulation – like a lot of noise and activity at a Christmas party – can be overwhelming and may cause confusion or agitation. Finding ways to create a <a href="https://www.healthdirect.gov.au/creating-a-calming-home-for-people-with-dementia#:%7E:text=The%20physical%20environment%20is%20important,in%20and%20enjoy%20everyday%20activities.">safe environment</a> at home for your loved one with dementia will help maximise the chances everyone has a good time. <h2>1. Plan ahead, but be flexible</h2> Planning celebrations can be overwhelming for everyone involved, and having excessive expectations can raise stress levels. Try to keep <a href="https://www.dementia.org.au/information/about-you/i-am-a-carer-family-member-or-friend">expectations realistic</a> and in line with the current needs of your friend or loved one living with dementia. For example, people with dementia may experience <a href="https://www.dementia.org.au/information/about-you/i-am-a-carer-family-member-or-friend/personal-care/eating">changes in their appetite</a> or food preferences, or difficulties chewing and swallowing. These changes might make some of the things on your festive menu unappetising or difficult to eat. Be guided by the needs and preferences of the person with dementia and keep options limited to one or two special foods if larger banquets are likely to be overwhelming. Things can change quickly for people living with dementia and their abilities will likely <a href="https://www.dementia.org.au/about-dementia/what-is-dementia/progression-of-dementia#:%7E:text=A%20person%20with%20dementia's%20abilities,over%20a%20number%20of%20years.">vary from day to day</a>. Try to be flexible and have a backup plan in place. For special events, plan to record speeches or ceremonies to share when things are quieter. If you’re planning a large event, consider having a smaller gathering with your loved one with dementia and just a few special people. <h2>2. Stick to the familiar</h2> The sudden appearance of lots of decorations <a href="https://www.dementia.org.au/sites/default/files/helpsheets/Helpsheet-TipsToAssistSocialEngagement03-TipsForHolidayCheer_english.pdf">may be overwhelming</a> for a person with dementia and trigger a negative sensory reaction or distress. Ensure decorations are safe and familiar and put them up slowly over a period of a few days. Try to also stick to familiar traditions and routines. <a href="https://www.alz.org/help-support/caregiving/daily-care/daily-care-plan">Daily routines</a> are an important way of supporting people with dementia and sudden changes <a href="https://memory.ucsf.edu/caregiving-support/behavior-personality-changes#I-Investigate-Possible-Causes">may result in agitation and distress</a>. Stick to routine eating, bathing, and rest times where possible throughout the holiday period. For many people with dementia, long-term memories are less affected than <a href="https://www.alzheimers.org.uk/about-dementia/symptoms-and-diagnosis/symptoms/memory-loss">more recent memories</a>. Familiar family traditions can therefore be a good way to <a href="https://www.dementia.org.au/national/support-and-services/carers/therapies-and-communication-approaches">reminisce</a>. Family keepsakes or <a href="https://www.dementia.org.au/sites/default/files/20110303-NSW-LifeHistoryBook.pdf">memory books</a> can also help connect with stories from past celebrations. <h2>3. Have a quiet space</h2> Try to have <a href="https://www.scie.org.uk/dementia/supporting-people-with-dementia/dementia-friendly-environments/noise.asp">a quiet place</a> where the person living with dementia can go if things become overwhelming. Designating a support person who can stay with them throughout the day and take them to a separate room or area away from the action can help to keep things calm. Having some familiar objects or <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5432607/#:%7E:text=Passive%20music%20listening%20is%20reported,et%20al.%2C%202013">quiet music</a> in the space can be a good way to block out the noise of activities and reduce agitation. <h2>4. Make sure everyone has a part</h2> Everyone wants to feel a part of the activities on a special day, including people living with dementia. Ensuring everyone has a role to play may mean modifying tasks to suit the abilities of the person with dementia. For example, if you’re hosting an event at home, try to get your friend or relative with dementia involved in the kitchen by tossing the salad or helping to set the table. People with dementia are still the same person, even if their abilities have changed or they can no longer communicate their needs and feelings like they used to. It’s important to treat everyone with dignity and try to include your friends and loved ones with dementia in celebrations whenever possible. <h2>Sometimes, you can’t be together</h2> Despite the best laid plans, sometimes it won’t be possible to share in festive celebrations with your loved one living with dementia. More advanced dementia, <a href="https://www.health.nsw.gov.au/Infectious/covid-19/Pages/racf-latest-advice.aspx">aged care visitor restrictions</a> or even just distance can keep many of us apart from our loved ones. Be prepared for this separation to bring up your own feelings of <a href="https://www.alz.org/help-support/caregiving/caregiver-health/grief-loss-as-alzheimers-progresses">grief or sadness</a>. Look after your mental health as well as the person with dementia. Caring responsibilities still largely <a href="https://www.pmc.gov.au/sites/default/files/resource/download/national-strategy-gender-equality-discussion-paper_0.pdf">fall to women</a> and it’s important to share the load. Where possible, the holidays can be a good time to think about giving primary carers a break to help them recharge for the year ahead. If you’re caring for someone with dementia and need support, <a href="https://www.dementia.org.au/support">Dementia Australia</a> or <a href="https://www.carergateway.gov.au/about?utm_source=google&utm_medium=paid-search&utm_campaign=10841470526&utm_adgroup=146956908840&utm_term=&gclid=CjwKCAjw9-6oBhBaEiwAHv1QvI1uJVJRppcDJtdgYNTDeObUk1tyrNUtLGBqpp3ytjb_khYkGExICBoC_5EQAvD_BwE">Carer Gateway</a> offer useful resources.<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/214944/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/nikki-anne-wilson-342631">Nikki-Anne Wilson</a>, Postdoctoral Research Fellow, Neuroscience Research Australia (NeuRA), <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/4-tips-to-help-your-loved-one-with-dementia-enjoy-the-festive-season-214944">original article</a>.

Caring

Harry Connick Jnr finally comes clean on feud with Kyle

Kyle Sandilands and Harry Connick Jr. have hashed out their rumoured ongoing feud, calling a truce live on air. The radio shock jock welcomed the singer on The Kyle and Jackie O Show on Wednesday morning to discuss his upcoming Australian tour, when Sandilands brought up their long-running beef. “You know what I admire about Harry, and I’ve watched Harry too,” he told co-host Jackie O when Connick Jr. was on the line. “When you think some doesn't like you, you watch them, you, over-analyse them and you start getting in your head, ‘I wonder why he doesn’t like me?’” Kyle then discussed some lessons he had learned from Harry during their time on Australian Idol together, “What I do know about Harry, and he told the Idol contestants this last year, is read the room. You’ve got to perform to whoever is there, whether it’s an auditorium or it’s to three people on a TV show.” Rather than welcoming the compliment, Connick Jr. thought Sandilands was being sarcastic and "tricky" by stirring the pot. “I see how tricky you are, slipping in there that I don’t like you,” the star said on air. “I don’t know where you got that from. I do like you very much and I really enjoyed our time together. So I see you trying to flip that in there, but you’re not gonna get that past me, pal.” Henderson said Sandilands may have been “paranoid”, while he agreed he “misread” the situation. “So this whole time, I should’ve maybe asked,” he told Connick Jr, who replied: “I love my wife and kids, and I’ve been very lucky in may career. Life is too short for any kind of … I just love life. So when you say I don’t like you, I’m not sure where that comes from, but for the record, I do like you very much and so everything is cool from my end.” While he accepted the explanation, Sandilands also remained slightly sceptical because Connick Jr “is a very good actor” after all, he said. “But Kyle the thing about actors is we don’t lie – we tell the truth,” replied Connick Jr. “You gotta tell the truth in the scene because, if you’re lying, you’re not being true to your character.” Sandilands then urged listeners to forget “everything I’ve ever said about Harry”. Image credits: KIIS FM / Getty Images

Worried about getting a blood test? 5 tips to make them easier (and still accurate)

<a href="https://theconversation.com/profiles/sapha-shibeeb-1481231">Sapha Shibeeb</a>, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a> Blood tests are a common medical procedure, offering valuable insights into a person’s health. Whether you’re getting a routine check-up, diagnosing a medical condition or monitoring treatment progress, understanding the process can make the experience more comfortable and effective. For the majority of patients, blood collections are a minor inconvenience. Others may feel <a href="https://www.sciencedirect.com/science/article/abs/pii/S0887618506000041">uneasy and anxious</a>. Preparation strategies can help get you through the procedure. <h2>How blood is collected</h2> During venipuncture (blood draw), the phlebotomist (blood collector) inserts a needle through the skin into a vein and a small amount of blood is collected and transferred into a test tube. Tubes are sent to a laboratory, where the blood is analysed. A laboratory technician may count or examine cells and measure the levels of minerals/salts, enzymes, proteins or other substances in the sample. For some tests, blood plasma is separated out by spinning (centrifuging) the sample. Others pass a light beam through the sample to determine the amount of a chemical present. For collection, the phlebotomist usually selects a vein in the crook of your elbow, where veins are readily accessible. Blood can also be drawn from veins in the wrists, fingers or heels. A tourniquet may be applied to restrict blood flow and make the chosen vein puff out. <h2>Different tests require different preparation</h2> Before a blood test, the GP or health-care provider will give you specific instructions. These may include fasting for up to 12 hours or temporarily discontinuing certain medications. It is crucial to follow these guidelines meticulously as they can significantly impact the accuracy of your test results. For example, fasting is required before glucose (blood sugar) and lipids (blood fats) testing because blood sugar and cholesterol levels typically increase after a meal. If the blood test requires fasting, you will be asked not to eat or drink (no tea, coffee, juice or alcohol) for about eight to 12 hours. Water is allowed but smoking should be avoided because it can increase <a href="https://diabetesjournals.org/care/article/19/2/112/19825/Acute-Effect-of-Cigarette-Smoking-on-Glucose">blood sugar, cholesterol and triglyceride levels</a>. Generally, you will be asked to fast overnight and have the blood collection done in the morning. Fasting for longer than 15 hours could impact your results, too, by causing dehydration or the release of certain chemicals in the blood. If you have diabetes, you must consult your doctor prior to fasting because it can increase the risk of hypoglycemia (low blood sugar) in people with type 1 diabetes. Most type 2 diabetics can safely fast before a blood test but there are some exceptions, such as people who are taking certain medications including insulin. <h2>5 tips for a better blood test</h2> To improve your blood collection experience, consider these tips: 1. Hydrate Drink plenty of water right up to 30 minutes before your appointment. Adequate hydration improves blood flow, making your veins more accessible. Avoid <a href="https://academic.oup.com/labmed/article/34/10/736/2657269">strenuous exercise</a> before your blood test, which can increase some blood parameters (such as liver function) while decreasing others (such as sodium). 2. Loose clothing Wear clothing that allows easy access to your arms to ensure a less stressful procedure. 3. Manage anxiety If the sight of blood or the procedure makes you anxious, look away while the needle is inserted and try to keep breathing normally. Distraction can help – virtual reality has been <a href="https://pubmed.ncbi.nlm.nih.gov/31889358/">trialled</a> to reduce needle anxiety in children. You could try bringing something to read or music to listen to. 4. Know your risk of fainting If you’re prone to fainting, make sure to inform the phlebotomist when you arrive. You can have your blood drawn while lying down to minimise the risk of passing out and injury. Hydration helps maintain blood pressure and can also <a href="https://www.ahajournals.org/doi/10.1161/01.CIR.0000101966.24899.CB">reduce the risk</a> of fainting. 5. Discuss difficult veins Some people have smaller or scarred veins, often due to repeated punctures, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4989034/">chemotherapy</a> or blood thinner use. In such cases, venipuncture may require multiple attempts. It is important to talk to the phlebotomist if you feel discomfort or significant pain. A finger prick can be performed as an alternative for some tests, such as blood glucose levels. But other comprehensive tests require larger blood volume. <h2>Blood draws after lymph node removal</h2> Historically, there were concerns about drawing blood from an arm that had undergone lymph node removal. This was due to the risk of <a href="https://www.cancer.gov/about-cancer/treatment/side-effects/lymphedema/lymphedema-pdq#:%7E:text=Lymphedema%20is%20the%20build%2Dup,the%20way%20that%20it%20should.">lymphedema</a>, a condition marked by fluid build-up in the affected arm. Lymph nodes may have been removed (<a href="https://www.ncbi.nlm.nih.gov/books/NBK564397/#:%7E:text=Lymph%20node%20dissection%2C%20also%20known,surgical%20management%20of%20malignant%20tumors.">lymphadenectomy</a>) for cancer diagnosis or treatment. However, a <a href="https://ascopubs.org/doi/10.1200/JCO.2015.61.5948">2016 study</a> showed people who’ve had lymph nodes removed are not at a higher risk of developing lymphedema following blood draws, even when drawing blood from the affected arm. <h2>After your blood test</h2> The whole blood test procedure usually lasts no more than a few minutes. Afterwards, you may be asked to apply gentle pressure over a clean dressing to aid clotting and reduce swelling. If you do experience swelling, bruising or pain after a test, follow general first aid procedures to alleviate discomfort. These include applying ice to the site, resting the affected arm and, if needed, taking a pain killer. It is usually recommended you do not do heavy lifting for a few hours after a blood draw. This is to prevent surges in blood flow that could prevent clotting where the blood was taken.<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/216073/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/sapha-shibeeb-1481231">Sapha Shibeeb</a>, Senior lecturer in Laboratory Medicine , <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/worried-about-getting-a-blood-test-5-tips-to-make-them-easier-and-still-accurate-216073">original article</a>.

Body

Unlocking Japan: Insider tips and mistakes to avoid for first-time travellers

Traveling to a new country for the first time can be both exciting and a little overwhelming. With so much information online, it can be tough to keep track of what to do and what to avoid. While it is important to consider the rules of <a href="https://www.klook.com/en-AU/blog/do-and-donts-japan-guide/" target="_blank" rel="noopener">etiquette</a> in Japan, there are a few uncommon things that you might miss if you're a first-time traveller. Here are a few of our do's and don'ts: <h5>DO use a luggage transfer service to travel "hands-free"</h5> Japan is all about efficiency, and one of the things you can do to make sure you can travel more freely is to use a luggage transfer service. We recommend <a href="https://www.kuronekoyamato.co.jp/en/" target="_blank" rel="noopener">Yamato Transport </a> a luggage transfer service that delivers all of your bags from the airport to your hotel and from hotel to hotel. Prices depend on the weight and size of your bags, but for same-day delivery, it was around $40-50 AUD for two 30kg bags. Depending on where you are staying, your hotel may or may not provide the Yamato services directly, but if they don't, you can always check with the nearest Family Mart as some convenience stores will do it for you. Alternatively, you can search for the nearest Yamato on Google maps. It is important to note that there may be delivery delays depending on road and traffic conditions, and in some cases they don't do same-day delivery to the airport, so it's good to double check. <h5>DON'T listen to the influencers </h5> With the rise of influencer culture, a lot more restaurants and tourists spots have become even more popular. Avoid queuing in line for over an hour for the hottest restaurant that's always "so good" and pull out Google or Apple maps, as you can find more hidden gems that the locals visit and are actually worth your time. <h5>DO bring cash </h5> Although most places accept card, places like Kyoto - the ancient capital - still mostly take cash. A lot of tourist spots like Kiyomizudera, some markets, and buses in Kyoto only take cash. On another note, if you have an <a href="https://www.japan-guide.com/e/e2359_003.html" target="_blank" rel="noopener">IC card</a> like the Suica or Icoca, you can also use these as a form of payment at certain vending machines, shops and restaurants. (It's kind of like using your Opal card to pay for things). <h5>DON'T lose or damage your JR Pass </h5> Most travel blogs recommend that you get the <a href="https://www.japan-guide.com/e/e2361.html" target="_blank" rel="noopener">JR pass</a> ,which is a rail pass that offers unlimited rides on the JR trains for one, two or three weeks, and allow you to travel nation-wide. What they don't tell you is that they only hand out physical passes that you cannot lose or damage, as they will not re-issue another card until your current one expires. With the cost of the JR passes increasing in October, it might also be worth booking one-way travel tickets instead, as they might be cheaper depending on which region you're travelling to. <h5>DO bring good socks and wear your comfiest shoes</h5> There is a lot of walking involved, and sometimes lifts can be hard to find – especially at certain stations – so make sure you wear shoes with a lot of padding (or whatever's best for you). You will have to take off your shoes more often than you think, especially in changing rooms and certain traditional accommodation. So leave your hole-y socks at home or wear slippers wherever you go! <h5>DON'T book that morning flight </h5> Check-in for a lot of places is usually at 3pm and you want to avoid the morning rush, especially if you're catching public transportation. These are a few of our tips, are there any we've missed? Images: Getty/ Supplied

International Travel

7 tips for matching wine with food

Food and wine matching is the perfect way to enhance the flavours of your meal, and while the people who get paid to do if for a living would have you think it’s a complex science, it’s actually not too hard to do. Here’s a simple seven-step guide to get you started as a food/wine-matching expert! 1. Sweet with heat – Wines that have a little bit of residual sugar (like a German Riesling) combine really well with spicy foods. This is because as the residual sugar enters your mouth it actually cools down spice in your food and creates a balance that allows you to savour the flavour. 2. Smoke with oak – When cooking foods that have been grilled or charred, you really want to be looking for a wine that has been aged in oak barrels. Oaked wines tend to be a little more intense, so they need to be matched with grilled/charred foods that can match and bring out the fruit flavours. 3. Match flavours and textures – Similar flavours and textures go well together, as you’d imagine. Just as rich foods suit rich wines, mild foods go well with mild wines and as a general rule when food and wine possess similar qualities they can complement each other and enhance common flavours. 4. Fats with acid and tannins – Wines that are high in acid (Sauvignon Blanc) or tannin (Cabernet Sauvignon) go well with fried or fatty foods and help round out the flavours in your mouth. It also acts as a palate cleanser and creates balance between the rich/oily foods and the wine. 5. Sweet with salt – As anyone who’s ever combined blue cheese with port would agree. The combination will bring out the fruity taste in sweet wine and the savoury taste in salty foods. So yeah, you’re completely justified with your pairing of a bottle of Moscato with a packet of Cheezels. 6. Sweet with sweet – But as anyone who’s had ice cream served with another variety of ice cream would agree two sweet things can make a very sweet thing. Sweet wines can help bring out the flavours in the food. Just take care to make sure the wine is sweeter than the food is. 7. If it grows together, it goes together – Hey, there’s a reason why you generally don’t have stein of lager with a bowl of risotto. Foods and wines of a particular ethnicity or region usually work together like clockwork and naturally have flavours and textures that work well in combination. Image credits: Getty Images

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4 tips to help your loved one with dementia enjoy the festive season

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Worried about getting a blood test? 5 tips to make them easier (and still accurate)

Unlocking Japan: Insider tips and mistakes to avoid for first-time travellers

7 tips for matching wine with food

Our Partners

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Catalogues

Newspaper

Contests

Entertainment

Travel

Health

Lifestyle

Finance

Property

Compare

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Information

Keep up to date

Search

Battling to make ends meet? Financial planning expert offers 5 tips on how to build your budget

6 kitchen mistakes you don’t know you're making

5 tips to keep your dog happy when indoors

Days are getting shorter and colder. 6 tips for sticking to your fitness goal

Vinegar and baking soda: a cleaning hack or just a bunch of fizz?

Here’s why having chocolate can make you feel great or a bit sick – plus 4 tips for better eating

"I was angry": Julia Morris comes clean about Dr Chris Brown's departure

How long does menopause last? 5 tips for navigating uncertain times

Five tips for developing and managing your budget – even in tough economic times

Top tips for happy and healthy eyes this Autumn

14 personal finance tips you were never taught – but need to know

Amid allegations of price gouging, it’s time for big supermarkets to come clean on how they price their products

Aussie actresses clean up at the Golden Globes

5 ultimate tips before you schedule heating and cooling maintenance in Adelaide

Hydronic heating maintenance: Tips for a cosy winter

4 tips to help your loved one with dementia enjoy the festive season

Harry Connick Jnr finally comes clean on feud with Kyle

Worried about getting a blood test? 5 tips to make them easier (and still accurate)

Unlocking Japan: Insider tips and mistakes to avoid for first-time travellers

7 tips for matching wine with food

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