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

<div class="theconversation-article-body"><em><a href="https://theconversation.com/profiles/scott-lear-423698">Scott Lear</a>, <a href="https://theconversation.com/institutions/simon-fraser-university-1282">Simon Fraser University</a> </em></div> <div class="theconversation-article-body">With the festive season upon us, many people will be gathering with family and friends, whether it’s a workplace party, a friend’s get-together or a quiet night at home watching Christmas movies. While enjoyable, these events can disrupt your healthy lifestyle habits.</p> <p>A <a href="https://www.sciencedaily.com/releases/2023/12/231204135305.htm">recent survey</a> reported nearly 45 per cent of people take a break from exercise during the holidays, more than half say they feel more tired and have less time for themselves, and about one-third report drinking more.</p> <p>My research looks at the benefits of a <a href="https://drscottlear.com/">healthy lifestyle</a> on <a href="https://open.spotify.com/show/1xsvY0F6qbBKDG8INVvy5T">physical and mental health</a>. And many of these same healthy behaviours can help you navigate the holidays.</p> <h2>Eating right</h2> <p>Cakes, chocolates, spiced ham, turkey stuffing, mulled wine and other delights abound during this time of year. Most of these foods are high in fat, sugar and calories. So it’s no surprise the holidays are associated with a greater consumption of food. And one survey even pegged people <a href="https://www.huffingtonpost.co.uk/entry/calories-consumed-on-christmas-day_uk_584abfb4e4b0fccb67997275">eating close to 6,000 calories on Christmas Day</a>. That’s two to three times the daily caloric recommendation for most people.</p> <p>With this amount of eating, there are many claims the holidays result in weight gain. While there is an enduring rumour that <a href="https://www.nytimes.com/2006/10/31/health/nutrition/31real.html">average holiday weight gain is five to 10 pounds</a> (2.25 to 4.5 kilograms), in reality it may be much less. A study published in 2000 reported it to be only <a href="https://doi.org/10.1056/NEJM200003233421206">around one pound</a>, or about half a kilogram. However, as this was an average amount, there were still some people in the study who gained five or more pounds.</p> <p>While indulging on one or two occasions isn’t going to derail your diet, if you have a holiday circuit of events you do, you may want to develop a strategy on how to manage your diet. First ask yourself if you need (or want) to go to all of them.</p> <p>For the events you do go to, pick one or two occasions at which you’ll indulge. These might have the best food, or your closest family and friends are present. For the others, try staying on the healthier side of things.</p> <p>Before you go, make sure you eat well during the day leading up to your event so you’re not going to the event hungry. Also, make sure you get plenty of sleep. A lack of sleep can make you more likely to reach for <a href="https://doi.org/10.1016/j.foodqual.2020.104074">high-energy foods and eat more</a>.</p> <p>Try to enlist a health buddy, whether a friend or even the host, to keep you on track. And be mindful of alcohol intake, which can impair your self-discipline.</p> <h2>Staying active</h2> <p>When it comes to exercise, most of us are creatures of habit. This is a good thing, because having <a href="https://journals.sagepub.com/doi/10.1177/1559827618818044">a routine is the best way to maintain regular exercise</a>. But the holidays are anything but routine. Gyms, pools and community centres may have shortened hours or be closed. Your trainer or aerobics instructor may have taken time off.</p> <p>Now, missing a few exercise sessions isn’t going to affect your fitness and long-term health, but it can affect your mood. Exercise is known to <a href="https://doi.org/10.1016/j.physbeh.2017.03.013">increase energy levels</a>, <a href="https://doi.org/10.1007/s10902-018-9976-0">improve mood</a> and <a href="https://doi.org/10.1016/j.psyneuen.2014.10.019">reduce stress</a>. All of which can be helpful during the frenetic holidays. And missing an exercise session can be like not having your morning coffee.</p> <p>But the holidays also present numerous opportunities to get in a lot of activity — from shopping to Christmas markets to walking around your neighbourhood looking at the decorations.</p> <p>You can also get into the holiday spirit by singing Christmas carols (or any other song). Singing can <a href="https://doi.org/10.1136/bmjopen-2018-026995">reduce anxiety</a>, potentially <a href="https://doi.org/10.1136/bmjresp-2021-000959">increase your lung capacity</a> and <a href="https://doi.org/10.1007/s10865-004-0006-9">increase the number of infection-fighting molecules</a> in your blood. And singing with others is known to build social bonds and <a href="https://doi.org/10.1177/03057356211042668">release oxytocin</a>, which can improve one’s mood.</p> <p>While the quality of your singing doesn’t matter for most of these benefits, the more you do sing, <a href="https://doi.org/10.1002/hbm.21173">the more you’ll likely benefit</a>.</p> <h2>Managing stress</h2> <p>Nearly <a href="https://www.apa.org/news/press/releases/2023/11/holiday-season-stress">90 per cent of adults in the United States associate the holiday season with some form of stress</a>. While the holidays are meant to be a period of joy, it’s not uncommon to feel overwhelmed by the shopping, hosting events, expectations of others and the added financial costs.</p> <p>This may be one of the reasons why the number of <a href="https://doi.org/10.1161/01.CIR.100.15.1630">heart attacks and cardiac-related deaths</a> increase during the holiday period. In addition, it’s believed people delay seeking treatment during the holidays, given that <a href="https://doi.org/10.1161/01.CIR.0000151424.02045.F7">emergency department visits spike after they’re over</a>.</p> <p>Stress occurs when people feel they don’t have control over what’s going on. Setting up a holiday plan can help. Your plan could include a spending budget, which events you’ll attend and which you’ll say no to. If you’re hosting a dinner, plan the menu ahead of time, enlist help from others or even get take-out.</p> <p>Other strategies for managing, and preventing, stress include getting regular exercise, ensuring you get enough sleep, avoiding unrealistic expectations and setting aside some quiet time to do something just for yourself.</p> <p>While we all want things to be perfect, even the best plans may go astray. If that does happen, that’s okay and go easy on yourself. If you do find the holidays challenging, make sure you speak up to the people around you for their support.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/219946/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/scott-lear-423698"><em>Scott Lear</em></a><em>, Professor of Health Sciences, <a href="https://theconversation.com/institutions/simon-fraser-university-1282">Simon Fraser University</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-to-keep-your-physical-and-mental-health-on-track-during-the-holidays-219946">original article</a>.</em></p> </div>

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Australia Post wants to charge more for stamps next year. Here’s why it has to keep letters alive

<div class="theconversation-article-body">By <a href="https://theconversation.com/profiles/paul-alexander-1126222">Paul Alexander</a>, <em><a href="https://theconversation.com/institutions/curtin-university-873">Curtin University</a></em></p> <p>Remember back at the turn of the millennium, when sending a small letter only cost 45 cents? If you haven’t used the postal service recently, you might be in for a rude shock.</p> <p>Late last week, it was announced Australia Post had notified the Australian Competition and Consumer Commission (ACCC) of a proposal to increase the price of stamps.</p> <p>If ultimately approved by Communications Minister Michelle Rowland, the current basic postage rate for a small letter, $1.50, would <a href="https://auspost.com.au/disruptions-and-updates/pricing-updates/bpr-letter-pricing-update">rise</a> to $1.70 by mid-2025. Stamps for regular large and priority small letters would go from $2.20 up to $2.70.</p> <p>There would still be a discounted option for seasonal greetings cards, which would remain at 65 cents.</p> <p>If you’re feeling a sense of déjà vu, that’s because the last basic postage rate <a href="https://minister.infrastructure.gov.au/rowland/media-release/decision-basic-postage-rate">increase</a> to $1.50 only just came into effect earlier this year.</p> <p>Like physical cash, letters have arguably been in terminal decline. According to Australia Post, <a href="https://newsroom.auspost.com.au/proposed-stamp-price-increase-as-letters-losses-mount">fewer than 3%</a> of letters are now sent by individuals. The rest are overwhelmingly business and government communications.</p> <p>But for some key groups, the “snail mail” remains a vital service. So why do we need to keep letters alive, and will increasing the price of stamps be enough to do so?</p> <h2>A duty to serve all Australians</h2> <p>As a publicly owned organisation, Australia Post has a range of formal community service obligations (CSOs). These are <a href="https://www.transparency.gov.au/publications/communications-and-the-arts/australian-postal-corporation/australia-post-annual-report-2022-23/other-important-information/community-service-obligations">enshrined in legislation</a> – the Australian Postal Corporation Act 1989.</p> <p>These CSOs were set up to ensure essential postal services are accessible and affordable to all Australians, including those in regional, rural and remote areas.</p> <p>They include providing a universal access to a standard letter service at a uniform price across the country, as well as specific obligations on the frequency, range and speed of mail delivery.</p> <p>Since 2015, Australia Post has been lobbying to reform its community service obligations to <a href="https://www.afr.com/markets/equity-markets/australia-post-posts-222m-loss-letter-posting-in-terminal-decline-20150925-gjup78">better align</a> with changed consumer behaviour and needs.</p> <p>That has led to some changes in what’s expected, including a range of <a href="https://www.infrastructure.gov.au/sites/default/files/documents/postal-services-modernisation-discussion-paper.pdf">reforms</a> implemented by the Australian government over the past year.</p> <p>These have included <a href="https://www.abc.net.au/news/2024-04-12/auspost-to-halve-letter-delivery-frequency-from-monday/103699458">reducing delivery frequency</a> for letters and reallocating resources to parcel delivery, while still maintaining essential services in regional and remote areas and for special interest groups.</p> <p>We are clearly in a broader transition to new CSOs – and a new role for Australia Post. Much of that comes down to the difficulty of delivering letters.</p> <h2>The long decline of letters</h2> <p>In the last financial year, Australia Post’s letter volumes <a href="https://newsroom.auspost.com.au/proposed-stamp-price-increase-as-letters-losses-mount">fell</a> by almost 13%, which the company said led to a loss of $361.8 million.</p> <p>But this is nothing new. From a peak in 2008, letter delivery volumes have been <a href="https://minister.infrastructure.gov.au/rowland/media-release/ensuring-australia-post-can-deliver-more-australians">plummeting</a> for more than a decade.</p> <figure class="align-right "><figcaption></figcaption></figure> <p>Australia Post <a href="https://newsroom.auspost.com.au/proposed-stamp-price-increase-as-letters-losses-mount">says</a> they’re now at levels not seen since the 1950s. Remember, in 1955, the Australian population was only 9.2 million people.</p> <p>Parallels with declining cash usage highlight our aversion to doing things with paper.</p> <p>Cash use in Australia has also fallen to historic lows, forcing the government to step in with a plan to <a href="https://theconversation.com/businesses-will-have-to-accept-cash-for-essentials-under-government-plan-243899">keep it alive for essentials</a>.</p> <h2>All or nothing</h2> <p>A key conundrum is that we can’t keep letters half-alive. For all Australians to be able post letters on a scheduled basis with fast delivery requires Australia Post to maintain a complete letter network across the entire nation.</p> <p>The overall costs of operating this – while not specifically itemised publicly – include maintaining delivery routes and retail outlets, paying employee wages and investing in infrastructure.</p> <p>Naturally, increasing the cost of sending letters will discourage businesses from doing so, shrinking the market ever more.</p> <p>But because the size of the mail delivery network does not shrink proportionately, this can cause outsize problems for Australia Post.</p> <p>Australia is not unique. Postal services around the world have felt <a href="https://www.upu.int/en/publications/physical-postal-services/strategies-and-ways-for-developing-the-traditional-letterpost-documents-market">similar pressures</a>, many of which have diversified into parcel logistics and offering other digital services.</p> <h2>Could we just lose letters?</h2> <p>There are three core demographics in Australian society that still need to send and receive physical mail. These are:</p> <ul> <li> <p>older Australians, particularly those who are less familiar with or have limited access to digital platforms</p> </li> <li> <p>residents of regional and remote areas with limited internet connectivity</p> </li> <li> <p>concessional users for whom discounted mail is the most affordable form of important communications.</p> </li> </ul> <p>At the very least, these groups all need to have a guaranteed ability to send and receive official information. That includes bank statements, legal notices, utility bills and government correspondence, such as electoral information.</p> <p>Less critical, but still socially important and likely not to be terminated, is delivery of cards and letters for personal milestones, holidays or other events.</p> <p>That puts Australia Post in a tricky position. It likely cannot maintain such large mail delivery infrastructure unless it does so at increasing losses.</p> <p>That also reduces its ability to provide other, more relevant services and can blunt its competitiveness in the parcel delivery market.</p> <h2>Letters as small parcels</h2> <p>For Australia Post, one solution may lie in leveraging its <a href="https://auspost.com.au/content/dam/auspost_corp/media/documents/2024-australia-post-annual-report.pdf">thriving</a> parcels delivery network.</p> <p>Given the essential user base for mail delivery is now so small, it makes sense for letters to be “special” delivery services, much as courier document services are now. Parcel home delivery resources could take this mail the last mile.</p> <p>This would be much more expensive per item for Australia Post. But if the market continued to decrease in volume, it would minimise total costs.</p> <p>It would also allow the government to provide a targeted subsidy if required.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/244503/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/paul-alexander-1126222">Paul Alexander</a>, Adjunct Associate Professor of Supply Chain Management, <a href="https://theconversation.com/institutions/curtin-university-873">Curtin University</a></em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/australia-post-wants-to-charge-more-for-stamps-next-year-heres-why-it-has-to-keep-letters-alive-244503">original article</a>.</em></p> </div>

Money & Banking

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Track your spending, use cash and DIY gifts: how to keep your costs down this Christmas

<div class="theconversation-article-body"> <p><em><a href="https://theconversation.com/profiles/angelique-nadia-sweetman-mcinnes-1361909">Angelique Nadia Sweetman McInnes</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a></em></p> <p>Australians are expected to spend more this Christmas than last, with spending projected to rise to <a href="https://www.shopassociation.org.au/sites/default/files/uploaded-content/field_f_content_file/2024-australian-christmas-shopping-intentions-research-report-cpmaustralia-retailsafari-1.pdf">A$69.7 billion</a>. This is a 2.7% increase on what we spent last year on gifts, food and other treats for ourselves and others.</p> <p>This is a lot at a time when many people are experiencing mortgage stress and high inflation. But by employing smart budgeting and spending strategies we can enjoy a festive Christmas season without huge financial stress.</p> <h2>Know how much you are spending</h2> <p>Being aware of what you are spending is important. So you don’t spend beyond your means, you need to decide what you are going to buy and track what you spend.</p> <p>Using budgeting tools in your banking app will help you monitor your spending. Your bank’s app or a <a href="https://www.savings.com.au/savings-accounts/budgeting-and-saving-apps">variety of budgeting apps</a>, can also help you find deals and stick to your financial goals.</p> <p><a href="https://doi.org/10.1093/jcr/ucac024">Research</a> shows spending decreases when you use an online budgeting app by 15%.</p> <p>Christmas budgeting means setting clear limits, like a gift allowance for each person of, for example, under $10, $25, $50 or $100. This helps us stay on track. Before shopping, we should also ask ourselves: “Is this worth buying?” or “Do I really need this?”.</p> <h2>How to bag a bargain</h2> <p>About <a href="https://www.shopassociation.org.au/sites/default/files/uploaded-content/field_f_content_file/2024-australian-christmas-shopping-intentions-research-report-cpmaustralia-retailsafari-1.pdf">63% of Australian consumers</a> say they start their shopping in November, before the last-minute push to fill the Christmas stockings. This enables them to take advantage of the Black Friday sales on now and Cyber Monday, next Monday.</p> <p>Online research can uncover decent bargains to lower Christmas spending. Or you could wait until the Boxing Day sales to buy discounted gifts for people you don’t see until after December 25.</p> <p>The post-Christmas sales are also good for stocking up on heavily discounted crackers and decorations for next year.</p> <p><a href="https://www.shopassociation.org.au/sites/default/files/uploaded-content/field_f_content_file/2024-australian-christmas-shopping-intentions-research-report-cpmaustralia-retailsafari-1.pdf">Most Australian shoppers</a> (89%) are combining online (websites, mobile apps, social media) with physical in-store shopping. <a href="https://www.shopassociation.org.au/sites/default/files/uploaded-content/field_f_content_file/2024-australian-christmas-shopping-intentions-research-report-cpmaustralia-retailsafari-1.pdf">Major online retailers</a> such as Amazon, eBay, and The Iconic (69%) are now more popular than department stores (59%).</p> <p>There are also thrift and discount stores which offer affordable gifts while using their income to help those in need.</p> <p>By using the internet to compare prices and set price alerts for goods you want to buy, you are more likely to get the best deals. Take time to search for store discounts. Using loyalty programs, coupons, promo codes, and free shipping also helps keep money in your pocket.</p> <h2>Why cash at Christmas is better</h2> <p>The <a href="https://ministers.treasury.gov.au/ministers/jim-chalmers-2022/media-releases/ensuring-future-cash-and-next-steps-phasing-out-cheques#:%7E:text=The%20Government%20will%20mandate%20that,will%20not%20be%20left%20behind.">federal government’s decision</a> last week to require businesses to accept cash, not just credit or debit cards, also has benefits for saving. Cash purchases encourage you to spend wisely, set your <a href="https://resources.depaul.edu/financial-fitness/tackle-overspending/Pages/solutions-for-overspending.aspx">spending limit, and prevent you from overspending, or paying interest and fees on cards</a>.</p> <p>There is also the old “<a href="https://www.ramseysolutions.com/budgeting/envelope-system-explained">cash envelope system</a>” used for centuries and popularised in the 1990s to help curb spending. This sees cash divided into envelopes, each labelled for a specific expense (for example, gifts for A, B, C). Once the money in the envelope is gone, nothing more can be spent.</p> <p>One way to help boost your Christmas budget; while simultaneously decluttering, your home is to sell items you no longer use. There are numerous online sites and bricks and mortar stores where this can be done.</p> <h2>Saving money with DIY</h2> <p>In 2024, Australians will spend an average of <a href="https://www.shopassociation.org.au/sites/default/files/uploaded-content/field_f_content_file/2024-australian-christmas-shopping-intentions-research-report-cpmaustralia-retailsafari-1.pdf">$660 per shopper on gifts</a>, with popular choices including clothing and shoes, books, and gift cards.</p> <p>However, it’s not necessary to buy all your gifts or Christmas decorations. Consider making affordable handmade gifts to add a personal touch. There are demonstration videos online showing you how to re-purpose old items, bake homemade festive treats, create a special moments photo album or scrapbook.</p> <p>Mix Epsom salts, essential oils and dried flowers to create relaxing bath salts or scrubs. Use natural pine cones or salt dough to make ornaments. Make wreaths using pine branches, holly or dried oranges. Sew fabric garlands to place on the tree, fireplace or mantle.</p> <p>Instead of buying multiple extravagant presents for each person, try doing a Secret Santa. This is the low-cost tradition where everyone buys only one gift for one recipient who is chosen using an online tool. Gifts are then given anonymously.</p> <h2>Festive food</h2> <p>Festive food spending is projected to be <a href="https://www.roymorgan.com/findings/9736-ara-roy-morgan-media-release-christmas-spending-2024">$28 billion, up 4.2%</a>, this year, contributing to the overall increase in expected total Christmas spending.</p> <p>To save on food expenses, asks guests to bring a dish to share. Or celebrate Christmas with an economical picnic or BBQ, weather permitting.</p> <p>Get creative with food leftovers to make meals and reduce the amount of food waste, while stretching your wallet further once Christmas has come and gone.</p> <h2>Managing costs, avoiding debt</h2> <p>Sticking to your Christmas budget can feel rewarding. If you do overspend, reflect on why, and adjust your plan. If needed, explore debt options, like credit cards or personal loans, but only as a last resort.</p> <p>Thoughtful planning will help you manage your costs, while enjoying the festive season. After all, the true spirit of Christmas is about creating memories and enjoying time with loved ones, not about overspending.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/244300/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/angelique-nadia-sweetman-mcinnes-1361909">Angelique Nadia Sweetman McInnes</a>, Academic in Financial Planning, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/track-your-spending-use-cash-and-diy-gifts-how-to-keep-your-costs-down-this-christmas-244300">original article</a>.</em></p> </div>

Money & Banking

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The government wants to keep cash alive for buying essentials. Here’s why it’s such a challenge for businesses

<div class="theconversation-article-body"> <p><em><a href="https://theconversation.com/profiles/steve-worthington-138">Steve Worthington</a>, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a></em></p> <p>Cash usage has <a href="https://www.rba.gov.au/publications/bulletin/2023/jun/cash-use-and-attitudes-in-australia.html">fallen off a cliff</a> in Australia, but the federal government says it must have a future. So, it’s going to mandate one.</p> <p>The Australian government will require businesses to accept cash for essentials such as groceries and fuel. Some (yet to be determined) small businesses will be exempt.</p> <p>According to <a href="https://ministers.treasury.gov.au/ministers/stephen-jones-2022/media-releases/ensuring-future-cash-and-next-steps-phasing-out-cheques">Treasury</a>, losing cash as a means of payment would leave too many people behind:</p> <blockquote> <p>Around 1.5 million Australians use cash to make more than 80% of their in‑person payments. Cash also provides an easily accessible back‑up to digital payments in times of natural disaster or digital outage.</p> </blockquote> <p>In its announcement on Monday, Treasury pointed to what had already been achieved with similar schemes in other countries such as Spain and Norway, and a range of US states.</p> <p>It’s an honourable cause. There are, however, some aspects of life in Australia that will present unique challenges for achieving it.</p> <h2>Why does using cash cost so much?</h2> <p>Some merchants in Australia already refuse to accept cash as a means of payment. That means relying entirely on digital payment methods such as bank cards and mobile wallets.</p> <p>It mightn’t be immediately obvious why some businesses don’t like cash. But for many, it’s the most costly payment method to accept. While cash transactions don’t come with a surcharge fee like bank cards, they do carry a wide range of other hidden costs.</p> <p>Businesses typically need to keep a “float” of cash in their tills overnight, so that next day’s early customers can be given change if needed. This float needs to be regularly updated and rebalanced with appropriate currency so the correct change can always be given.</p> <p>Businesses also have to make sure no cash goes missing during their opening hours, count their cash take at the end of each day, make sure it is secure on their premises, and make periodic physical deposits into their bank account.</p> <p>Both maintaining a float and making deposits can involve unpredictable trips to a bank branch or post office throughout the week.</p> <h2>Things are getting harder</h2> <p>For individuals and businesses, getting cash into and out of a bank account is becoming more of a challenge. And if you’re in regional or remote Australia, the nearest location where you can do so may be an hours-long drive away.</p> <p>The most recent <a href="https://www.apra.gov.au/authorised-deposit-taking-institutions-points-of-presence-statistics">figures</a> from the Australian Prudential Regulation Authority (APRA) show that across Australia since 2017, the number of ATMs has fallen by about 60% and the number of bank branches by 41%.</p> <p>Many remaining bank branches have reduced their hours, and some have even stopped dealing in cash entirely, especially in rural and regional areas.</p> <p>Moving cash around the country isn’t getting any easier or cheaper.</p> <p>The dominant provider of cash-in-transit services, Armaguard, has been under <a href="https://theconversation.com/future-of-cash-secured-for-now-as-banks-and-retailers-bail-out-armaguard-233087">sustained financial pressure</a> in recent years.</p> <p>Earlier this year, it secured a deal with Australia’s big four banks and some of its other major customers to receive a $50 million bailout.</p> <p>Some countries facing similar situations – <a href="https://www.link.co.uk/helping-you-access-cash/banking-hubs">including the UK</a> – have persuaded their banks to fund the idea of “banking hubs”.</p> <p>Typically under this model, a location is identified in a regional community and banks collectively share the space, with each bank having one day a week in residence so that nobody is excluded from these services.</p> <h2>Could a regional branch levy help?</h2> <p>Also this month, Treasury proposed a <a href="https://www.afr.com/politics/federal/banks-face-new-levy-to-keep-rural-branches-open-20241115-p5kqwu">new regional services levy</a>, to support what should be the minimum level of banking services in regional areas.</p> <p>Banks with a relatively large regional presence would be cross subsidised by a proportional levy on banks with relatively fewer services in these areas or none at all.</p> <p>This funding would help banks sustain the number of branches, their opening hours and their ATMs. Under the proposal, banks that fell short of baseline requirements could purchase credits from others that did.</p> <p>The reasoning behind these measures is that like <a href="https://www.transparency.gov.au/publications/communications-and-the-arts/australian-postal-corporation/australia-post-annual-report-2022-23/other-important-information/community-service-obligations">Australia Post</a>, banks should have a formal community service obligation. That is, a baseline of minimum services that must be provided.</p> <h2>Questions still to answer</h2> <p>In its <a href="https://ministers.treasury.gov.au/ministers/jim-chalmers-2022/media-releases/ensuring-future-cash-and-next-steps-phasing-out-cheques">media release</a>, Treasury only gave a big picture view of what they wanted to achieve. There are still many questions that need to be resolved before any of its plans can become legislation.</p> <p>Some concern where and how to target support. If regionally focused, how should regional be defined? Which areas and towns prioritised?</p> <p>How should the banks and other financial services providers be required to help support cash use?</p> <p>Exactly which businesses will be affected – and which exempt – must also be clearly defined, along with any enforcement measures.</p> <p>And there is likely to be robust debate over what exactly constitutes the “essentials” for which merchants will be mandated to accept cash payment.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/243919/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/steve-worthington-138"><em>Steve Worthington</em></a><em>, Adjunct Professor, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/the-government-wants-to-keep-cash-alive-for-buying-essentials-heres-why-its-such-a-challenge-for-businesses-243919">original article</a>.</em></p> </div>

Money & Banking

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How to keep doing good once you’re gone

<p>Most of us like to think that once we are no longer walking the Earth, we can still leave a legacy to mark our time here and contribute positively to those left behind.</p> <p>Doing so is not only possible but, as you’ll see below, fairly straightforward – providing you do some basic preparation beforehand.</p> <p>Seek the help of professional advice to ensure your plans can be enacted in full and deliver the best possible outcomes for everyone involved.</p> <p><strong>Have your affairs in order</strong></p> <p>Make things simpler for your grieving loved ones by having your wishes clearly outlined in writing, with specific instructions that leave no room for misinterpretation. Doing so makes your wishes easier to implement, faster to enact and reduces fights among your beneficiaries.</p> <p>Keep your will and other affairs updated as circumstances change too, so that everyone you want is included (such as kids and grandkids) and those you don’t, aren’t given an unexpected windfall (such as your ex or an adult child’s ex).</p> <p><strong>Provide for everyone</strong></p> <p>Providing for everyone is not necessarily straight forward, especially if you have a blended family. </p> <p>For instance, leaving your share of your home to your children from a previous relationship could lead to disagreements if your partner doesn’t want to leave.</p> <p>Instead, think about how your assets can be divided fairly without disadvantaging anyone. Children could be nominated beneficiaries of your superannuation and/or life insurance, leaving your home for your partner. </p> <p><strong>Keep wealth flowing</strong></p> <p>Certain structures can allow you to keep giving to your descendants long after you’re gone – offsetting their income and providing far greater wealth over time than any lump sum could achieve.</p> <p>A family or testamentary trust allows ongoing wealth creation through shared assets, with regular dividends paid out, creating a family legacy that can last for generations. Or a family company can allow a commercial entity to continue trading and growing as an asset.</p> <p><strong>Manage tax impacts</strong></p> <p>Implement tax-effective strategies that maximise how much your beneficiaries actually receive and minimise what the tax man pockets. </p> <p>While there isn’t an inheritance tax per se, beneficiaries can be hit with Capital Gains Tax (CGT) on asset sales plus transfer costs to put an asset into their own name – not to mention the ongoing maintenance and compliance costs of asset ownership.</p> <p>In some instances, your loved ones may benefit more if you sell assets now and leave them the proceeds, rather than leave them the asset – and its associated tax bill – once you’re gone.</p> <p><strong>Ensure loved ones are home and housed</strong></p> <p>Property is perhaps the biggest of all sources of wealth, yet it is increasingly difficult for younger people and singles to get (and stay) on the property ladder.</p> <p>Ensure everyone can reap the benefits of property ownership over their own lifetime, either by transferring ownership of properties in your name or contributing chunks of cash towards a deposit. </p> <p>However, it’s important to do so sustainably – gifting grandkids a large property they can’t afford to maintain isn’t going to work.</p> <p><strong>Charitable donations</strong></p> <p>Many people like to support charities and social causes once they are gone. Consider the end user here and what they stand to benefit from your donation – whether it be people, planet or both.</p> <p>It could be leaving a lump sum on your death, or regular ongoing donations from your estate. You may wish to do so anonymously, or include a message with your donation outlining your reasons why that particular charity/cause is important to you and what you hope the money will go towards.</p> <p>Donations may not necessarily be financial either – perhaps you have a valuable historic artefact that others could enjoy if donated to a museum? </p> <p><strong>Organ donation</strong></p> <p>The greatest gift of all is not money but life itself. So, consider whether organ donation is something you wish to do.</p> <p>While not suitable for everyone, and dependent on a range of factors including your age, health and religious beliefs, a single organ donor can save up to seven lives, as well as improve the quality of life of numerous others through eye and tissue donation.</p> <p>That is a lot of life you can give to others – and all without costing your own loved ones a cent!</p> <p><em><strong>Helen Baker is a licensed Australian financial adviser and author of On Your Own Two Feet: The Essential Guide to Financial Independence for all Women. Helen is among the 1% of financial planners who hold a master’s degree in the field. Proceeds from book sales are donated to charities supporting disadvantaged women and children. Find out more at <a href="http://www.onyourowntwofeet.com.au/">www.onyourowntwofeet.com.au</a></strong></em></p> <p><em><strong>Disclaimer: The information in this article is of a general nature only and does not constitute personal financial or product advice. Any opinions or views expressed are those of the authors and do not represent those of people, institutions or organisations the owner may be associated with in a professional or personal capacity unless explicitly stated. Helen Baker is an authorised representative of BPW Partners Pty Ltd AFSL 548754.</strong></em></p> <p><em><strong>Image credits: Shutterstock </strong></em></p> <p><strong><em> </em></strong></p>

Retirement Income

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The power of nostalgia: why it’s healthy for you to keep returning to your favourite TV series

<div class="theconversation-article-body"><em><a href="https://theconversation.com/profiles/anjum-naweed-1644852">Anjum Naweed</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a></em></p> <p>How often do you find yourself hitting “play” on an old favourite, reliving the same TV episodes you’ve seen before – or even know by heart?</p> <p>I’m a chronic re-watcher. Episodes of sitcoms like Blackadder (1983–89), Brooklyn Nine-Nine (2013–21), Doc Martin (2004–22) and The Office US (2005–13) – a literal lifetime of TV favourites – are usually dependable in times of stress.</p> <p>But recently, ahead of an exceptionally challenging deadline, I found myself switching up my viewing. Instead of the escapist comedy I normally return to, I switched to Breaking Bad (2008–13), a nail-biting thriller with a complex reverse hero narrative – and immediately felt at ease.</p> <p>What do our re-viewing choices tell us about ourselves? And is it OK that we keep returning to old favourites?</p> <h2>Fictional stories, real relationships</h2> <p>Although one-sided, the <a href="https://theconversation.com/neighbours-vs-friends-we-found-out-which-beloved-show-fans-mourned-more-when-it-ended-212843">relationships</a> we form with characters in our favourite TV shows can feel very real. They can increase a sense of belonging, reduce loneliness – and keep pulling us back in.</p> <p>When we rewatch, we feel sadness, wistful joy and longing, all at the same time. We call the sum of these contradictions <a href="https://www.researchgate.net/profile/Ekaterina-Kalinina-2/publication/313531584_What_Do_We_Talk_About_When_We_Talk_About_Media_and_Nostalgia/links/589d9aa592851c599c9bb12c/What-Do-We-Talk-About-When-We-Talk-About-Media-and-Nostalgia.pdf">nostalgia</a>.</p> <p>Originally coined in the 17th century to describe Swiss soldiers impaired by homesickness, psychologists now understand nostalgic reflection as a <a href="https://journals.sagepub.com/doi/abs/10.1037/gpr0000109">shield</a> against anxiety and threat, <a href="https://www.sciencedirect.com/science/article/pii/S2352250X2200269X">promoting</a> a sense of wellbeing.</p> <p>We all rely on fiction to transport us from our own lives and realities. Nostalgia viewing extends the experience, taking us somewhere we already know and love.</p> <h2>Bingeing nostalgia</h2> <p>The COVID-19 pandemic triggered a wave of nostalgia viewing.</p> <p>In the United States, audience analyst <a href="https://variety.com/2024/tv/news/nielsen-2023-streaming-report-suits-the-office-record-1235890306/">Nielsen</a> found the most streamed show of 2020 was the American version of The Office, seven years after it ended its television run. A <a href="https://www.radiotimes.com/tv/drama/watching-tv-and-movies-favourite-lockdown-exclusive/">Radio Times survey</a> found 64% of respondents said they had rewatched a TV series during lockdown, with 43% watching nostalgic shows.</p> <p>We were suddenly thrown into an unfamiliar situation and in a perpetual state of unease. We had more time on our hands, but also wanted to <a href="https://www.tandfonline.com/doi/abs/10.1080/00221309.2020.1867494">feel safe</a>. Tuning into familiar content on television offered an <a href="https://theconversation.com/how-coronavirus-might-have-changed-tv-viewing-habits-for-good-new-research-146040">escape</a> – a sanctuary from the realities of futures unknown.</p> <figure><iframe src="https://www.youtube.com/embed/g4IQjUpTNVU?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p>Revisiting connections with TV characters gave us a sense of control. We knew what lay in their futures, and the calm and <a href="https://www.news24.com/life/wellness/body/condition-centres/depression/anxiety-disorders/the-psychology-behind-why-you-like-to-rewatch-your-favourite-movie-or-series-during-the-pandemic-20200814-2">predictability</a> of their arcs balanced the uncertainty in ours.</p> <h2>Nostalgia as a plot point</h2> <p>Nostalgia has been in the DNA of television since some of the earliest programming decisions.</p> <p>Every December, broadcasters scramble to screen one of the many versions of A Christmas Carol, Charles Dickens’ much-retold and family-friendly ghost story, which also features nostalgia as a plot device.</p> <p>First screened on live TV in New York City <a href="https://en.wikipedia.org/wiki/Adaptations_of_A_Christmas_Carol">in 1944</a>, on the still-new technology, the broadcast continued a 100-year-old tradition of the classic appearing on stage and cinema screens.</p> <figure><iframe src="https://www.youtube.com/embed/pNo-Q0IDJi0?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p>Settling in around the telly for A Christmas Carol connects us to the holiday period and a heartwarming metamorphosis. Ebeneezer Scrooge revisits long-lost versions of himself and turns from villain to hero and our old friend in a single night.</p> <p>For viewers, revisiting this character at the same time every year can also reconnect us with our past selves and create a predictable pattern, even in the frenzy of the silly season.</p> <h2>Real-world (re)connection</h2> <p>The neuroscience of nostalgic experiences is clear. Nostalgia arises when current sensory data – like what you watch on TV – matches past emotions and experiences.</p> <p>It triggers a release of dopamine, a <a href="https://academic.oup.com/scan/article/17/12/1131/6585517">reward-system</a> neurotransmitter involved in emotion and motivation. Encountering nostalgia is like autoloading and hitting play on <a href="https://nwnoggin.org/2023/03/30/the-neuroscience-of-nostalgia/">past positive experiences</a>, elevating desire and regulating mood.</p> <p>So, nostalgia draws on experiences encoded in memory. The TV shows we choose to rewatch reflect our values, our tastes, and the phases of life we have gone through.</p> <p>Perhaps this is a reason why reboots of our favourite shows sometimes fall flat, and ultimately set fans up for disappointment.</p> <p>I still remember the crushing disillusion I felt while watching the reboot of Knight Rider (2008–09). I immediately turned to social media to find a community around my nostalgic setback</p> <h2>Stronger through stress</h2> <p>Going back to my challenging deadline, what was it about the nostalgic experience of watching Breaking Bad that made it different?</p> <p>Breaking Bad evokes a particular phase in my life. I binged the first three seasons when writing up my PhD thesis. Walter White’s rise and fall journey towards redemption is enmeshed in the nostalgia of a difficult time I made it through.</p> <figure><iframe src="https://www.youtube.com/embed/HhesaQXLuRY?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p>The predictability of Walter White’s arc on second viewing was an unlikely haven. It’s escalating high-stakes drama mirrored my rising stress, while connecting me to who I was when I first enjoyed the show.</p> <p>The result? “Dread mode” switched off – even as my anti-heroes marched again to their dire cinematic comeuppance. Reality, past and present, could be worse.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/237753/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/anjum-naweed-1644852">Anjum Naweed</a>, Professor of Human Factors, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/the-power-of-nostalgia-why-its-healthy-for-you-to-keep-returning-to-your-favourite-tv-series-237753">original article</a>.</em></p> </div>

TV

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‘I keep away from people’ – combined vision and hearing loss is isolating more and more older Australians

<p><em><a href="https://theconversation.com/profiles/moira-dunsmore-295190">Moira Dunsmore</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/annmaree-watharow-1540942">Annmaree Watharow</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/emily-kecman-429210">Emily Kecman</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p>Our <a href="https://www.who.int/news-room/fact-sheets/detail/ageing-and-health">ageing population</a> brings a growing crisis: people over 65 are at greater risk of dual sensory impairment (also known as “deafblindness” or combined vision and hearing loss).</p> <p>Some 66% of people over 60 have hearing loss and 33% of older Australians have low vision. Estimates suggest more than a quarter of Australians over 80 are <a href="https://www.senseswa.com.au/wp-content/uploads/2016/01/a-clear-view---senses-australia.pdf">living with dual sensory impairment</a>.</p> <p>Combined vision and hearing loss <a href="https://doi.org/10.1177/0264619613490519">describes</a> any degree of sight and hearing loss, so neither sense can compensate for the other. Dual sensory impairment can occur at any point in life but is <a href="https://doi.org/10.1016/j.annepidem.2012.02.004">increasingly common</a> as people get older.</p> <p>The experience can make older people feel isolated and unable to participate in important conversations, including about their health.</p> <h2>Causes and conditions</h2> <p>Conditions related to hearing and vision impairment often <a href="https://theconversation.com/why-we-lose-our-hearing-and-vision-as-we-age-67930">increase as we age</a> – but many of these changes are subtle.</p> <p>Hearing loss can start <a href="https://www.who.int/teams/noncommunicable-diseases/sensory-functions-disability-and-rehabilitation/highlighting-priorities-for-ear-and-hearing-care">as early as our 50s</a> and often accompany other age-related visual changes, such as <a href="https://www.mdfoundation.com.au/">age-related macular degeneration</a>.</p> <p>Other age-related conditions are frequently prioritised by patients, doctors or carers, such as <a href="https://www.aihw.gov.au/reports-data/health-conditions-disability-deaths/chronic-disease/overview">diabetes or heart disease</a>. Vision and hearing changes can be easy to overlook or accept as a normal aspect of ageing. As an older person we interviewed for our <a href="https://hdl.handle.net/2123/29262">research</a> told us</p> <blockquote> <p>I don’t see too good or hear too well. It’s just part of old age.</p> </blockquote> <h2>An invisible disability</h2> <p>Dual sensory impairment has a significant and negative impact in all aspects of a person’s life. It reduces access to information, mobility and orientation, impacts <a href="https://doi.org/10.1080/09638280210129162">social activities and communication</a>, making it difficult for older adults to manage.</p> <p>It is underdiagnosed, underrecognised and sometimes misattributed (for example, to <a href="https://doi.org/10.1093/geronb/gbz043">cognitive impairment or decline</a>). However, there is also growing evidence of links between <a href="https://doi.org/10.1002/dad2.12054">dementia and dual sensory loss</a>. If left untreated or without appropriate support, dual sensory impairment diminishes the capacity of older people to live independently, <a href="https://doi.org/10.1002/dad2.12054">feel happy and be safe</a>.</p> <p>A dearth of specific resources to educate and support older Australians with their dual sensory impairment means when older people do raise the issue, their GP or health professional may not understand its significance or where to refer them. One older person told us:</p> <blockquote> <p>There’s another thing too about the GP, the sort of mentality ‘well what do you expect? You’re 95.’ Hearing and vision loss in old age is not seen as a disability, it’s seen as something else.</p> </blockquote> <h2>Isolated yet more dependent on others</h2> <p>Global trends show a worrying conundrum. Older people with dual sensory impairment become <a href="https://doi.org/10.1002/dad2.12054">more socially isolated</a>, which impacts their mental health and wellbeing. At the same time they can become increasingly dependent on other people to help them navigate and manage day-to-day activities with limited sight and hearing.</p> <p>One aspect of this is how effectively they can <a href="https://doi.org/10.1001/jamanetworkopen.2020.25522">comprehend and communicate in a health-care setting</a>. Recent research shows <a href="http://dx.doi.org/10.3390/healthcare12080852">doctors and nurses in hospitals</a> aren’t making themselves understood to most of their patients with dual sensory impairment. Good communication in the health context is about more than just “knowing what is going on”, <a href="https://www.mdpi.com/2227-9032/12/8/852">researchers note</a>. It facilitates:</p> <ul> <li>shorter hospital stays</li> <li>fewer re-admissions</li> <li>reduced emergency room visits</li> <li>better treatment adherence and medical follow up</li> <li>less unnecessary diagnostic testing</li> <li>improved health-care outcomes.</li> </ul> <h2>‘Too hard’</h2> <p>Globally, there is a better understanding of how important it is to <a href="https://www.who.int/publications/i/item/9789240030749">maintain active social lives</a> as people age. But this is difficult for older adults with dual sensory loss. One person told us</p> <blockquote> <p>I don’t particularly want to mix with people. Too hard, because they can’t understand. I can no longer now walk into that room, see nothing, find my seat and not recognise [or hear] people.</p> </blockquote> <p>Again, these experiences increase reliance on family. But caring in this context is tough and largely <a href="https://doi.org/10.3389/feduc.2020.572201">hidden</a>. Family members describe being the “eyes and ears” for their loved one. It’s a 24/7 role which can bring <a href="https://doi.org/10.1159/000507856">frustration, social isolation and depression</a> for carers too. One spouse told us:</p> <blockquote> <p>He doesn’t talk anymore much, because he doesn’t know whether [people are] talking to him, unless they use his name, he’s unaware they’re speaking to him, so he might ignore people and so on. And in the end, I noticed people weren’t even bothering him to talk, so now I refuse to go. Because I don’t think it’s fair.</p> </blockquote> <p>So, what can we do?</p> <p>Dual sensory impairment is a growing problem with potentially devastating impacts.</p> <p>It should be considered a unique and distinct disability in all relevant protections and policies. This includes the right to dedicated diagnosis and support, accessibility provisions and specialised skill development for health and social professionals and carers.</p> <p>We need to develop resources to help people with dual sensory impairment and their families and carers understand the condition, what it means and how everyone can be supported. This could include communication adaptation, such as social haptics (communicating using touch) and specialised support for older adults to <a href="https://www.tandfonline.com/doi/full/10.1080/09649069.2019.1627088">navigate health care</a>.</p> <p>Increasing awareness and understanding of dual sensory impairment will also help those impacted with everyday engagement with the world around them – rather than the isolation many feel now.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/232142/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/moira-dunsmore-295190">Moira Dunsmore</a>, Senior Lecturer, Sydney Nursing School, Faculty of Medicine and Health, University of Sydney, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/annmaree-watharow-1540942">Annmaree Watharow</a>, Lived Experience Research Fellow, Centre for Disability Research and Policy, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/emily-kecman-429210">Emily Kecman</a>, Postdoctoral research fellow, Department of Linguistics, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/i-keep-away-from-people-combined-vision-and-hearing-loss-is-isolating-more-and-more-older-australians-232142">original article</a>.</em></p>

Body

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To-do list got you down? Understanding the psychology of goals can help tick things off – and keep you on track

<div class="theconversation-article-body"> <p><em><a href="https://theconversation.com/profiles/kim-m-caudwell-1258935">Kim M Caudwell</a>, <a href="https://theconversation.com/institutions/charles-darwin-university-1066">Charles Darwin University</a></em></p> <p>It feels like we are living in busy times.</p> <p>According to the <a href="https://www.oecdbetterlifeindex.org/topics/work-life-balance/">OECD Better Life Index</a>, 12.5% of Australians report working at least 50 hours a week, higher than the OECD average. Many Australians are also <a href="https://www.abc.net.au/news/2023-08-03/multiple-job-holders-hit-record-high-abs/102679190">working more than one job to buffer against cost-of-living pressures</a>.</p> <p>Psychology has long been interested in our goals – our mental representations of desirable outcomes. Much of this research is on how we form, pursue and attain goals, plus how goals make us feel. Across studies, we see a consistent pattern of <a href="https://link.springer.com/article/10.1007/s10902-013-9493-0#Sec34">successful goal pursuit and wellbeing</a>. So, having time to work toward our goals is important.</p> <p>With this in mind, what is the best way to get things done – and how can we get better at achieving our goals, especially when we feel time poor?</p> <h2>Make a list</h2> <p>Most of us approach multiple goals with the age-old “to-do” list. First, you write down everything you need to do. Then you “check” or tick things off as you do them.</p> <p>One reason to-do lists are useful is because we are more likely to remember things we haven’t completed, rather than things we have. This is known as the <a href="https://www.youtube.com/watch?v=E-F1U4bV2m8">Zeigarnik effect</a>.</p> <p>While to-do lists are easy to write, they don’t always work. There are however <a href="https://hbr.org/2021/01/i-tried-4-to-do-list-methods-heres-what-worked">various approaches for to-do lists</a> that may improve their effectiveness.</p> <p>Another thing to consider is the wide range of apps, tools and platforms that can make tasks more fun and outsource mental load. Adding elements of game play like point scoring or competition – called “<a href="https://theconversation.com/how-gamification-could-revolutionise-creative-thinking-in-the-workplace-122852">gamification</a>” – can <a href="https://www.sciencedirect.com/science/article/pii/S0747563221002867">help people work toward goals in educational and work settings</a>. Similarly, app-based reminders can help people reach <a href="https://doi.org/10.1177/2047487320905717">physical rehabilitation goals and form good exercise habits</a>.</p> <h2>Finding your why</h2> <p>Researchers have focused a lot on the psychology of <em>why</em> people pursue goals – and how this affects their approach to tasks.</p> <p>For example, some people want to complete a university degree because they want to get a job. Others may be more interested in developing skills or knowledge. In both cases, there is a desired outcome – albeit with differing reasons.</p> <p>Our goals can be differentiated by who or what is driving them. Goals that feel like our own, and for which we experience a sense of intrinsic motivation, are known as “self-concordant”. These goals represent enduring personal interests, are aligned with values and are positively <a href="https://link.springer.com/article/10.1007/s12144-020-01156-7">linked to wellbeing</a>.</p> <p><a href="https://link.springer.com/article/10.1007/s10648-006-9012-5">Goal orientation theory</a> offers a similar perspective. Using the same example, you may study so you score well on a test (a performance goal) or because you want to be sure you develop your knowledge (a mastery goal). Mastery goals tend to lead to <a href="https://link.springer.com/article/10.1007/s10869-010-9201-6">better results and self-regulation</a>.</p> <h2>Juggling goals – 4 to-do tips</h2> <p>So, what happens when we have multiple – perhaps even competing – goals, or goals that aren’t so enjoyable? We might want to finish writing a report or assignment, then read a few chapters of a textbook – but also go to the gym and binge a few episodes of our favourite TV show.</p> <p>In such scenarios, psychological science offers some insights into how we might stay task-focused, and on track to tick more items off our to-do list.</p> <p><strong>1. Beware the <a href="https://www.pwc.pl/en/articles/planning-fallacy-part-I-cognitive-traps.html">planning fallacy</a>.</strong> This happens when we underestimate the amount of resources (such as time) it will take to reach a goal. As writer and religious thinker William Penn put it: “Time is what we want most, but what we use worst”. Think through the all the steps and time required to complete your goal.</p> <p><strong>2. Monitor your progress.</strong> <a href="https://eprints.whiterose.ac.uk/91437/8/3_PDFsam_Does%20monitoring%20goal.pdf">Incorporating goal monitoring</a> into an activity can boost progress. And reviewing your estimations and expectations against your actual times and achievements can be used to calculate a “<a href="https://www.indeed.com/career-advice/career-development/estimating-time-for-tasks">fudge ratio</a>” to aid future planning. For instance, you could multiply your expected time on tasks by 1.5 to help buffer against the planning fallacy.</p> <p><strong>3. Focus on mastery.</strong> Self-concordant goals and tasks feel easier, and their underlying tasks may be <a href="https://journals.sagepub.com/doi/full/10.1177/0146167215575730">less subject to forgetting</a>. Tedious but necessary goals (such as doing the dishes or filling out forms) are less intrinsically motivating. This means <a href="https://www.emerald.com/insight/content/doi/10.1108/EBHRM-04-2014-0013/full/html#idm45933122746592">planning, reminders and support become more important to goal progress</a>.</p> <p><strong>4. Plan for derailments.</strong> People vary in their ability to plan and might forget to take a goal-directed action at an appropriate time (this could be one reason the <a href="https://www.sbs.com.au/news/article/the-streaming-services-winning-the-battle-for-attention-and-the-feature-australians-want/9crrpafgd">average Australian streams 27 hours of video each week</a>). <a href="https://www.tandfonline.com/doi/full/10.1080/10463283.2024.2334563">Implementation intentions</a> bring our attention back toward our goals by linking them to an environmental marker. These simple “if-then” plans are shown to <a href="https://cancercontrol.cancer.gov/brp/research/constructs/implementation-intentions#:%7E:text=Implementation%20intentions%20are%20formed%20for,might%20otherwise%20undermine%20goal%20striving.">help overcome issues with self-regulation</a>. Such a statement might be “if I see the ‘next episode’ icon appear, I will get up and turn off the TV so I can read a chapter of my textbook”.</p> <p>With time being frustratingly finite, it is inevitable we will run out of time to do all of the things on our to-do list. Finding an approach that works for us will take time and effort. But it’s probably a worthy goal in itself.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/230399/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/kim-m-caudwell-1258935">Kim M Caudwell</a>, Senior Lecturer - Psychology | Chair, Researchers in Behavioural Addictions, Alcohol and Drugs (BAAD), <a href="https://theconversation.com/institutions/charles-darwin-university-1066">Charles Darwin University</a></em></p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/to-do-list-got-you-down-understanding-the-psychology-of-goals-can-help-tick-things-off-and-keep-you-on-track-230399">original article</a>.</em></p> </div>

Mind

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Why your health issues keep flaring up – and how to switch them off

<p><em>Author, </em><em>accredited Clinical Nutritionist, Functional Medicine Practitioner, Coach, Trauma Therapist &amp; PhD Scholar </em><em style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;">Filipa Bellette shows us how you can tap into your body's ancient wisdom and finally find relief from chronic health issues by learning to deeply listen, connect, and trust yourself.</em></p> <p>Have you been struggling with chronic health issues for years, maybe even decades? Things like fatigue, anxiety, gut issues, food sensitivities, body pain, headaches, menopausal symptoms (if you’re a woman)? You’ve probably tried everything under the sun - GP visits, lab tests, naturopaths, supplements, diets, even yoga and breath-work - but still those annoying symptoms keep coming back. Sound familiar?</p> <p><strong>My Chronic Health Story</strong></p> <p>I was there once too. I have experienced chronic “weird” health issues three times. I struggled with a mix of anxiety, insomnia, gut issues, low immunity, body pain, female hormone issues, low energy, chemical sensitivity and histamine intolerance.</p> <p>The first time was after my first baby and I resolved some of the issues with lifestyle changes - sleep, movement, wholefoods and low-tox living. It was GREAT, until baby number two came along, and all my symptoms flared back up, even though my lifestyle was dialled in. This is when I came across functional medicine, and I <a href="https://www.chrisandfilly.fm/" target="_blank" rel="noopener">became a practitioner</a> and started lab testing my own body systems and therapeutically supporting imbalances in my body with natural medicine supplements.</p> <p>This worked amazing, and I got on top of my symptoms. Until … COVID came along, and I was under a lot of stress, and all the same issues flared up again! I realised I still hadn’t addressed the deepest root-cause of my health issues, and that was the “baggage” stuck in my unconscious mind (dysfunctional unconscious core beliefs, deep-seated perfectionism, people pleasing and addictive-doing patterns, and unprocessed past distressing events), that were dysregulating my nervous system.</p> <p><strong>The Missing Piece In Healthcare</strong></p> <p>What I’ve found in the health industry as a whole, is that we have lost the ability to communicate with our bodies. You go to a GP or medical specialist and they are the expert dictating what tests to do, and what medications you need to be on. I even see this in natural medicine modalities, like <a href="https://www.chrisandfilly.fm/" target="_blank" rel="noopener">functional medicine (which I practice)</a>, where the practitioner runs some labs and creates a protocol for the patient. This is great for therapeutic support, and something I do with clients, however, it is still promoting the message that “others know best.”</p> <p>This is simply not true.</p> <p><strong>You Are The Expert of Your Body</strong></p> <p>I wholeheartedly believe that 95% of what you need to heal is already inside of you. Our bodies hold ancient wisdom, and you know inherently what is good for you, and what isn’t. The thing is, society as a whole has lost the ability to listen to and communicate with our bodies.</p> <p>I’m here to change that! In our practice we work with clients to rebuild trust with self, to learn how THEIR body communicates to THEM, and to act on the messages.</p> <p>When you act, magic happens! I have literally seen symptoms “switch off” in the moment when clients listen to their bodies and act accordingly. For example, I spoke at a business women’s conference on the Gold Coast on the weekend, and took attendees through a process to communicate with their unconscious mind through the symptoms in their bodies. One lady stood up at the end and said her chronic headache that had been hanging around for days completely disappeared (she’d even taken 4 pain-killers that morning, which didn’t budge the headache!).</p> <p>Oh my gosh, how cool! I see this again and again for myself and with our clients, how quickly chronic health issues can be resolved when you deeply listen, connect, trust and love yourself.</p> <p>I’ve seen:</p> <ul> <li>Chronic fatigue disappear over months</li> <li>Heartburn clear up in a moment</li> <li>Anxiety ease</li> <li>Chronic pain in the body switch off within days</li> <li>Brain fog lift</li> <li>Food sensitivities dissolve</li> <li>Plus so much more!</li> </ul> <p><strong>It’s Not Woo-Woo – It’s Science</strong></p> <p>If you’re someone who needs the facts, let me tell you this way of holistic healing isn’t just “woo woo” or “magic”. It’s how we’re wired as human beings.</p> <p>For example, let’s look at pain. Pain is not your enemy. As humans we have evolved for safety and survival. Pain is a primitive way our bodies have warned us of danger. You touch fire, you get burned, your brain creates a neural pathway to never touch the fire again because it hurts!</p> <p>The nervous system, too, is so important at sending you messages of safety or danger. It’s always trying to keep us safe and alive. So if it deems something unsafe - this could be your own beliefs about yourself, self-doubt, uncertainty, shame, guilt, frustration, or fears about eating certain foods, smelling perfumes, being around mould, etc – your system gets very good at creating symptoms to alert you of danger, which then leads to chronic health issues.</p> <p>When you can create the space to ask: what is unsafe? What’s the story behind the symptom? And what do you need from me, body, to feel safe and loved and to heal? Then you can finally end your state of dysregulation and body burnout.</p> <p><em>Filipa Bellette, author of Ending Body Burnout ($29.95), is an accredited Clinical Nutritionist, Functional Medicine Practitioner, Coach, Trauma Therapist &amp; PhD Scholar. She is co-founder of multi award-winning health practice Chris &amp; Filly Functional Medicine, best known for ending body burnout (for good!) in “busy” people with energy, mood &amp; gut issues. Find out more at <a href="http://www.chrisandfilly.fm/" target="_blank" rel="noopener">www.chrisandfilly.fm</a>  </em></p> <p><em>Image: Courtesy of </em><em style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;">Filipa Bellette</em></p>

Caring

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How do I keep my fruit, veggies and herbs fresh longer? Are there any ‘hacks’?

<div class="theconversation-article-body"><em><a href="https://theconversation.com/profiles/senaka-ranadheera-199225">Senaka Ranadheera</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a></em></p> <p>We all know <a href="https://theconversation.com/frozen-canned-or-fermented-when-you-cant-shop-often-for-fresh-vegetables-what-are-the-best-alternatives-131678">fresh produce is good for us</a>, but fruit, vegetables and herbs have a tendency to perish quickly if left uneaten.</p> <p>This is because <a href="https://www.sciencedirect.com/science/article/abs/pii/S2212429219305188">even after harvesting</a>, produce from living plants tends to continue its biological processes. This includes respiration: producing energy from stored carbohydrates, proteins and fats while releasing carbon dioxide and water vapour. (Ever found a sprouting potato in your pantry?)</p> <p>On top of that, fresh produce also <a href="https://www.mdpi.com/journal/agriculture/special_issues/quality_safety_fresh_produce">spoils easily thanks to various microbes</a> – both harmless and ones that can cause disease, called pathogens.</p> <p>Simply chucking things in the fridge won’t solve the problem, as different types of plants will react differently to how they’re stored. So, how can you combat food waste and keep produce fresh for longer? Fortunately, there are some helpful tips.</p> <h2>Freshness and quality begin at the farm</h2> <p>Farmers always aim to harvest produce when it’s at an optimal condition, but both pre-harvest and post-harvest factors will affect freshness and quality even before you buy it.</p> <p>Pre-harvest factors are agricultural, such as climatic conditions, soil type and water availability. <a href="https://www.sciencedirect.com/science/article/abs/pii/S2212429219305188">Post-harvest factors</a> include washing and cleaning after harvesting, transportation and distribution, processing and packaging, and storage.</p> <p>As consumers we can’t directly control these factors – sometimes the veggies we buy just won’t be as good. But we can look out for things that will affect the produce once we bring it home.</p> <p>One major thing to look out for is bruised, wounded or damaged produce. This can happen at any stage of post-harvest handling, and can really speed up the <a href="https://www.sciencedirect.com/science/article/abs/pii/S0308814609001411">decay of your veggies and fruit</a>.</p> <p>Moisture loss through damaged skin speeds up deterioration and nutrient loss. The damage also makes it easier for <a href="https://www.sciencedirect.com/science/article/pii/S2468014119301943">spoilage microbes</a> to get in.</p> <h2>To wash or not to wash?</h2> <p>You don’t need to wash your produce before storing it. A lot of what we buy has already been washed commercially. In fact, if you wash your produce and can’t get it completely dry, the added moisture could speed up decay in the fridge.</p> <p>But washing produce <a href="https://theconversation.com/do-we-really-have-to-wash-fruit-and-vegetables-53039">just before you use it</a> is important to remove dirt and pathogenic bugs.</p> <p>Don’t use vinegar in your washing water despite what you see on social media. Studies indicate <a href="https://pubmed.ncbi.nlm.nih.gov/16496573/">vinegar has no effect</a> on lowering microbial loads on fresh produce.</p> <p>Similarly, don’t use baking soda. Even though there’s some evidence baking soda <a href="https://pubs.acs.org/doi/10.1021/acs.jafc.7b03118">can remove pesticide residues</a> from the surface of some produce, it’s not advisable at home. Just use plain tap water.</p> <h2>Location, location, location</h2> <p>The main thing you need is the correct type of packaging and the correct location – you want to manage moisture loss, decay and ripening.</p> <p>The three main storage options are on the counter, in the fridge, or in a “cool, dry and dark place”, such as the pantry. Here are some common examples of produce and where best to put them.</p> <p>Bananas, onion, garlic, potatoes, sweet potato and whole pumpkin will do better in a dark pantry or cupboard. Don’t store potatoes and onions together: onions produce a gas called ethylene that makes potatoes spoil quicker, while the high moisture in potatoes spoils onions.</p> <p>In fact, don’t store fruits such as apples, pears, avocado and bananas together, because these fruits <a href="https://www.tandfonline.com/doi/full/10.1080/15538362.2013.748378#:%7E:text=%27Malindi%27%20had%20higher%20respiration%20rates,retention%20in%20fruit%20during%20ripening">release ethylene gas</a> as they ripen, making nearby fruits ripen (and potentially spoil) much faster. That is, unless you <em>do</em> want to ripen your fruits fast.</p> <p>All leafy greens, carrots, cucumbers, cauliflower and broccoli will do best in the low-humidity drawer (crisper) in the fridge. You can put them in perforated plastic bags to retain moisture but maintain air flow. But don’t put them in completely sealed bags because this can slow down ripening while <a href="https://ucanr.edu/sites/hdnmastergardeners/files/338860.pdf">trapping carbon dioxide</a>, leading to decay and bad smells.</p> <p>Some fruits will also do best in the fridge. For example, apples and citrus fruits such as oranges can keep fresh longer in the fridge (crisper drawer), although they can stay at room temperature for short periods. However, don’t store watermelon in the fridge for too long, as it will lose its flavour and deep red colour if kept refrigerated <a href="https://ucanr.edu/sites/hdnmastergardeners/files/338860.pdf">for longer than three days</a>.</p> <p>Most herbs and some leafy vegetables – like celery, spring onions and asparagus – can be kept with stems in water to keep them crisp. Keep them in a well-ventilated area and away from direct sunlight, so they don’t get too warm and wilt.</p> <figure><iframe src="https://www.youtube.com/embed/cHu10C1DAds?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption><span class="caption">Experimenting at home is a good way to find the best ways to store your produce.</span></figcaption></figure> <h2>Fight food waste and experiment</h2> <p><strong>Don’t buy too much.</strong> Whenever possible, buy only small amounts so that you don’t need to worry about keeping them fresh. Never buy bruised, wounded or damaged produce if you plan to keep it around for more than a day.</p> <p><strong>“Process” your veggies for storage.</strong> If you do buy a large quantity – maybe a bulk option was on sale – consider turning the produce into something you can keep for longer. For example, banana puree made from really ripe bananas can be <a href="https://www.sciencedirect.com/science/article/abs/pii/S0023643817300853">stored for up to 14 days at 4°C</a>. You can use <a href="https://theconversation.com/frozen-canned-or-fermented-when-you-cant-shop-often-for-fresh-vegetables-what-are-the-best-alternatives-131678">freezing, blanching, fermentation and canning</a> for most vegetables.</p> <p><strong>Consider vacuum sealing.</strong> Vacuum packaging of vegetables and berries can keep them fresh longer, as well. For example, vacuum-sealed beans can keep up to 16 months in the fridge, but will last only about <a href="https://www.vacpac.com.au/vacuum-sealed-life-expectancy-how-long-will-my-vacuum-sealed-products-last">four weeks in the fridge unsealed</a>.</p> <p><strong>Keep track.</strong> Arrange your fridge so you can see the produce easily and use it all before it loses freshness.</p> <p><strong>Experiment with storage hacks.</strong> Social media is full of tips and hacks on how best to store produce. Turn your kitchen into a lab and try out any tips you’re curious about – they might just work. You can even use these experiments as a way to teach your kids about the importance of reducing food waste.</p> <p><strong>Grow some of your own.</strong> This isn’t <a href="https://theconversation.com/growing-your-own-food-and-foraging-can-help-tackle-your-ballooning-grocery-bill-heres-how-216264">feasible for all of us</a>, but you can always try having some herbs in pots so you don’t need to worry about keeping them fresh or using up a giant bunch of mint all at once. <a href="https://theconversation.com/health-check-are-microgreens-better-for-you-than-regular-greens-73950">Growing your own microgreens</a> could be handy, too.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/226763/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/senaka-ranadheera-199225">Senaka Ranadheera</a>, Associate Professor, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-do-i-keep-my-fruit-veggies-and-herbs-fresh-longer-are-there-any-hacks-226763">original article</a>.</em></p> </div>

Food & Wine

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Dodgy tactic to keep driver's licence growing "out of control"

<p>A criminal lawyer has exposed an alarming trend, which has caused more and more people to seek legal advice. </p> <p>Over the past year, there has been an increase in the number of drivers off-loading their demerit points to strangers in exchange for cash, as Aussies desperately try to keep their licences. </p> <p>The illegal tactic is often advertised on social media, where users attract those looking for someone to falsely nominate and palm off their demerit points to. </p> <p>The price of one demerit point can go for $30-$150, and criminal lawyer Jahan Kalantar revealed that more people are seeking legal advice after getting involved in the trend. </p> <p>"This used to be a very tiny part of my practice, I do about eight to nine consultations a week on this," he told <em>7News Sunrise</em>. </p> <p>"This is becoming really out of control."</p> <p><a href="https://au.news.yahoo.com/dodgy-drivers-licence-tactic-used-by-millions-growing-out-of-control-044254123.html" target="_blank" rel="noopener"><em>Yahoo Australia</em> </a>shared a screenshot of a chat obtained from Facebook, which showed a person responding to an ad someone put up about selling their demerit points. </p> <p>"What fine is it?" the person advertising asked. </p> <p>"Speeding," the person replied. </p> <p>"Yeah I can sort it out for you," they said. </p> <p>When asked how it would work the advertiser replied: "If it's under 5 points it's $80 a point". </p> <p>There are tough penalties for those who choose to falsely nominate another driver, and for those who trade their demerit points for cash. </p> <p>In Victoria, offenders face fines of $9,000, while those in NSW and Queensland cop a maximum penalty of $11,000. </p> <p>In addition to hefty fines, imprisonment is also a risk, with one high-profile incident in 2006 landing former federal court judge Marcus Einfeld in prison after he was caught falsely declaring another driver for his speeding fine. </p> <p><em>Images: 7NEWS/ Facebook</em></p>

Legal

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Dog care below freezing − how to keep your pet warm and safe from cold weather, road salt and more this winter

<div class="theconversation-article-body"> <p><em><a href="https://theconversation.com/profiles/erik-christian-olstad-1505284">Erik Christian Olstad</a>, <a href="https://theconversation.com/institutions/university-of-california-davis-1312">University of California, Davis</a></em></p> <p>Time outside with your dog in the spring, summer and fall can be lovely. Visiting your favorite downtown café on a cool spring morning, going to a favorite dog park on a clear summer evening or going on walks along a river when the leaves are changing color are all wonderful when the weather is favorable. But in much of the country, when winter rolls around, previously hospitable conditions can <a href="https://theconversation.com/is-winter-miserable-for-wildlife-108734">quickly turn chilly and dangerous</a> for people and pups alike.</p> <p>Winter brings some unique challenges for dog owners, since dogs still need activity and socialization during colder seasons. Studies have shown that dog owners are almost 50% less likely to walk their dogs <a href="https://doi.org/10.3390/ani11113302">when the weather gets cold</a>. Knowing the basics of winter safety is critical to maintaining a healthy lifestyle for your dog.</p> <p>I am an <a href="https://www.vetmed.ucdavis.edu/faculty/erik-olstad">assistant professor</a> at the University of California Davis School of Veterinary Medicine who weathered polar vortexes with my dog while living in Michigan early in my career. While I’ve since moved to sunny California, I’ve seen how quickly frigid temperatures can turn dangerous for pets.</p> <h2>Breed and age differences</h2> <p>Not all dogs have the same abilities to deal with cold weather. A short-coated dog like a Chihuahua is much more susceptible to the dangers of cold weather than a thick-coated husky. When the weather dips below 40 degrees Fahrenheit (4 degrees Celsius), the well-acclimated husky may be comfortable, whereas the Chihuahua would shiver and be at risk of hypothermia.</p> <p>Additionally, if your dog is used to warm weather, but you decide to move to a colder region, the dog will need time to acclimate to that colder weather, even if they have a thick coat.</p> <p>Age also affects cold-weather resilience. Puppies and elderly dogs can’t withstand the chill as well as other dogs, but every dog is unique – each may have individual health conditions or physical attributes that make them more or less resilient to cold weather.</p> <h2>When is my dog too cold?</h2> <p>Pet owners should be able to recognize the symptoms of a dog that is getting too cold. Dogs will shiver, and some may vocalize or whine. Dogs may resist putting their feet down on the cold ground, or burrow, or try to find warmth in their environment when they are uncomfortable.</p> <p>Just like people, <a href="https://vcahospitals.com/know-your-pet/frostbite-in-dogs">dogs can get frostbite</a>. And just like people, the signs can take days to appear, making it hard to assess them in the moment. The most common sites for frostbite in dogs are their ears and the tips of their tails. Some of the initial signs of frostbite are skin discoloring, turning paler than normal, or purple, gray or even black; red, blistered skin; swelling; pain at the site; <a href="https://www.britannica.com/science/ulcer">or ulceration</a>.</p> <p>Other <a href="https://vcahospitals.com/know-your-pet/frostbite-in-dogs">serious signs of hypothermia</a> include sluggishness or lethargy, and if you observe them, please visit your veterinarian immediately. A good rule to live by is if it is too cold for you, it is too cold for your dog.</p> <p>Getting your dog a <a href="https://www.cnn.com/cnn-underscored/pets/best-winter-dog-coats-jackets">sweater or jacket</a> and <a href="https://www.akc.org/expert-advice/vets-corner/protect-dogs-paws-snow-ice-salt/">paw covers</a> can provide them with protection from the elements and keep them comfortable. Veterinarians also recommend closely monitoring your dog and limiting their time outside when the temperature nears the freezing point or drops below it.</p> <h2>Road salt dangers</h2> <p>Road salt that treats ice on streets and sidewalks <a href="https://www.cbc.ca/news/canada/kitchener-waterloo/ice-salt-toxic-for-pets-1.5020088">can also harm dogs</a>. When dogs walk on the salt, the sharp, rough edges of the salt crystals can irritate the sensitive skin on their paws.</p> <p>Dogs will often lick their feet when they’re dirty, wet or irritated, and if they ingest any salt doing that, they may face GI upset, dehydration, kidney failure, seizures or even death. Even small amounts of pure salt can <a href="https://www.petpoisonhelpline.com/pet-tips/my-dog-ate-road-salt-will-they-be-okay/">disrupt critical body functions</a> in dogs.</p> <p>Some companies make pet-safe salt, but in public it can be hard to tell what type of salt is on the ground. After walking your dog, wash off their feet or boots. You can also keep their paw fur trimmed to prevent snow from balling up or salt collecting in the fur. Applying a thin layer of petroleum jelly or <a href="https://www.akc.org/expert-advice/lifestyle/how-to-make-your-own-paw-balm-for-winter/">paw pad balm</a> to the skin of the paw pads can also help protect your pet’s paws from irritation.</p> <h2>Antifreeze risks</h2> <p><a href="https://www.britannica.com/science/antifreeze-chemical-substance">Antifreeze, or ethylene glycol</a>, is in most vehicles to prevent the fluids from freezing when it gets cold out. Some people pour antifreeze into their toilets when away from their home to prevent the water in the toilet from freezing.</p> <p>Antifreeze is an exceptionally dangerous chemical to dogs and cats, as it tastes sweet but can be deadly when ingested. If a pet ingests even a small amount of antifreeze, the substance causes a chemical cascade in their body that results in severe kidney damage. If left untreated, the pet may have <a href="https://www.petpoisonhelpline.com/pet-owner-blog/antifreeze-poisoning/">permanent kidney damage or die</a>.</p> <p>There are safer antifreeze options on the market that use ingredients other than ethylene glycol. If your dog ingests antifreeze, please see your veterinarian immediately for treatment.</p> <p>When temperatures dip below freezing, the best thing pet owners can do is keep the time spent outside as minimal as possible. Try some <a href="https://www.akc.org/expert-advice/lifestyle/great-indoor-games-to-play-with-your-dog/">indoor activities</a>, like hide-and-seek with low-calorie treats, fetch or even an interactive obstacle course. Food puzzles can also keep your dog mentally engaged during indoor time.</p> <p>Although winter presents some unique challenges, it can still be an enjoyable and healthy time for you and your canine companion.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/221709/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/erik-christian-olstad-1505284">Erik Christian Olstad</a>, Health Sciences Assistant Professor of Clinical Veterinary Medicine, <a href="https://theconversation.com/institutions/university-of-california-davis-1312">University of California, Davis</a></em></p> <p><em>Image credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/dog-care-below-freezing-how-to-keep-your-pet-warm-and-safe-from-cold-weather-road-salt-and-more-this-winter-221709">original article</a>.</em></p> </div>

Family & Pets

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Keeping intimacy alive after menopause

<p>When sex is no longer enjoyable due to the changes brought on by menopause, many women sadly give up, wrongly believing there is no solution. This can result in loneliness within a relationship even leading to separation or divorce.</p> <p>But there is help available and it comes down to addressing genitourinary syndrome of menopause (GSM), a syndrome no one talks about despite the fact it affects all post-menopausal women and unlike hot flushes, doesn’t go away.</p> <p>GSM covers a range of menopausal symptoms including incontinence, burning, stinging or itching of the vagina, delayed or impaired orgasm and reduced libido. The good news is, there is help available, even for women who are unable to use hormone therapy and it’s never too late to seek help and take action.</p> <p><strong>Treat the pain</strong></p> <p>Pain and discomfort during intimacy is often the result of vaginal dryness. This can be addressed in many ways including the use of lubricants or vaginal moisturisers but it’s worth talking to your GP about a longer term solution. For many women, menopause hormone therapy (MHT) will help.</p> <p>An alternative to MHT is radiofrequency treatment with <a title="https://www.inmode.com.au/pages/empower-rf" href="https://www.inmode.com.au/pages/empower-rf" data-outlook-id="5a8b7279-e5dc-4ab9-9f3d-b788bb0310ee">EmpowerRF</a> to rejuvenate the tissue and increase collagen and elastin.</p> <p><strong>Take it slowly</strong></p> <p>Often women want to rekindle intimacy with their partner but are not sure how to go about it and fear often inhibits them initiating any intimacy at all.</p> <p>A staged return to intimacy can help.</p> <p>This is achieved by an agreement to limit the intimacy to non-sexual cuddles, no matter the level of desire, for an agreed period of time such as two weeks.</p> <p>It’s a great way to reignite that spark in a comfortable way, before taking things to the next level when both partners are ready.</p> <p><strong>Try new positions</strong></p> <p>Laying side by side can give the woman greater control over the rate of entry and the depth of penetration. </p> <p>If there is pain, stop at that point and breath and only increase penetration once the tissues have relaxed.</p> <p>If pain is still preventing penetration, it is important to seek professional help to find a solution. </p> <p>An examination will determine whether there is any other reason for the pain. A doctor can discuss options including estrogen cream, radiofrequency treatment and even Botox to help relax the muscles.</p> <p><strong> Address incontinence </strong></p> <p>One in two post-menopausal women experience incontinence, which can be a large barrier to sexual intimacy. </p> <p>I have helped many women overcome their struggles with incontinence, using electrical muscle stimulation treatment (V Tone) and radiofrequency technology (Forma V and Morpheus8V) to rejuvenate the tissues and strengthen the pelvic floor muscles. It can be life changing.</p> <p><strong><em>Dr Judy Craig is a Perth-based GP and cosmetic physician. She has practiced medicine for over 40 years.</em></strong></p> <p><em>Image credits: Getty Images </em></p>

Relationships

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5 tips to keep your dog happy when indoors

<p>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.</p> <p><strong>1. Stair work/treadmill/indoor pool</strong></p> <p>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.</p> <p><strong>2. Obedience training</strong></p> <p>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.</p> <p><strong>3. Hide and seek</strong></p> <p>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.</p> <p><strong>4. Rotation diet</strong></p> <p>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.</p> <p><strong>5. Play time</strong></p> <p>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.</p> <p><em>Image credits: Getty Images</em></p>

Family & Pets

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Keep warm this winter without breaking the bank

<p dir="ltr">With winter right around the corner, many of us (me included) are dreading the frost-bitten mornings, increased heating bills, and feeling too frozen to enjoy our days. </p> <p dir="ltr">However, with winter comes a long list of simple things to appreciate, such as layering up with your favourite scarf before heading out, curling up under a blanket with a good book, endless cups of tea, and of course, the ultimate season for soup.</p> <p dir="ltr">Another thing to add to this unspoken list of winter essentials is the very thing that keeps us warm all day everyday: our most trusted pair of ugg boot slippers. </p> <p dir="ltr">This winter, it’s never been more important to make sure your uggs are in tip top shape, as there’s nothing more miserable than having cold toes in the middle of June. </p> <p dir="ltr">Luckily, Ugg Express is here to help. </p> <p dir="ltr">This Australian owned and based footwear brand has been crafting a wide range of high-quality ugg boots, street wear shoes and accessories for the Australian community for over 30 years.</p> <p dir="ltr">From <a href="https://uggexpress.com.au/collections/ugg-boots-for-women">women’s</a> and <a href="https://uggexpress.com.au/collections/mens-ugg-boots">men’s</a> collections to styles made for little feet, every pair of UGGs is meticulously constructed using a combination of robust soles, reinforced stitching and high-quality suede or leather exteriors to deliver long-lasting wear and endless warmth. </p> <p dir="ltr">If it's boots you’re looking for, or if slip-on slippers are more your speed, Ugg Express have what you’re after, with their entire range coming in at very affordable prices. </p> <p dir="ltr">I was lucky enough to be sent a pair of <a href="https://uggexpress.com.au/products/as-ugg-slippers-homey-unisex-sheepskin-slippers?variant=19690173005882">sheepskin Ugg slippers</a>, and can confidently say I have found my go-to Uggs for winter. </p> <p dir="ltr">These slippers are not a full boot, making them easy to slip on and off if you struggle with mobility issues, while still keeping your heels and ankles snug. </p> <p dir="ltr">As someone who has long suffered with circulation problems (even in the depths of summer will be fingers and toes be entirely too cold) these sheepskin slippers have answered my winter prayers. </p> <p dir="ltr">The ultra-soft sheepskin lining gently moulds to the contours of your feet, providing a cushioned and cloud-like sensation with every step, without leaving your feet feeling overheated or sweaty.</p> <p dir="ltr">Sheepskin also contains natural antimicrobial properties that wick away moisture and help keep nasty odours at bay, so your pair of Uggs smell fresh and new, even with extended wear.</p> <p dir="ltr">The warmth and comfort of these Uggs are unmatched, with a comfy sole adding much needed support, so you can wear them all day long. </p> <p dir="ltr">You can shop the entire range of Uggs, slippers, boots and much more <a href="https://uggexpress.com.au/">online</a>, with the Ugg Express website offering free shipping on orders over $100, and a no risk 30-day returns policy to ensure every customer is happy with their purchase. </p> <p dir="ltr">If you prefer to try before you buy, Ugg Express have stores located all across Australia. </p> <p dir="ltr">Don’t wait before you’re frozen solid to make your ultimate winter purchase! Explore the range today to discover a pair of stylish UGG boots you’ll be reaching for whenever the temperature dips.</p> <p dir="ltr"><em>Image credits: Shutterstock </em></p>

Beauty & Style

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Asking ChatGPT a health-related question? Better keep it simple

<p>It’s tempting to <a href="https://cosmosmagazine.com/news/chatgpt-and-dr-google/">turn to search engines</a> to seek out health information, but with the rise of large language models, like ChatGPT, people are becoming more and more likely to depend on AI for answers too.</p> <div class="copy"> <p>Concerningly, an Australian study has now found that the more evidence given to <a href="https://cosmosmagazine.com/technology/chatgpt-an-intimate-companion/">ChatGPT</a> when asked a health-related question, the less reliable it becomes.</p> <p>Large language models (LLM) and artificial intelligence use in health care is still developing, creating a  a critical gap when providing incorrect answers can have serious consequences for people’s health.</p> <p>To address this, scientists from Australia’s national science agency, CSIRO, and the University of Queensland (UQ) explored a hypothetical scenario: an average person asking ChatGPT if ‘X’ treatment has a positive effect on condition ‘Y’.</p> <p>They presented ChatGPT with 100 questions sourced from the <a href="https://trec-health-misinfo.github.io/" target="_blank" rel="noopener">TREC Health Misinformation track</a> – ranging from ‘Can zinc help treat the common cold?’ to ‘Will drinking vinegar dissolve a stuck fish bone?’</p> <p>Because queries to search engines are typically shorter, while prompts to a LLM can be far longer, they posed the questions in 2 different formats: the first as a simple question and the second as a question biased with supporting or contrary evidence.</p> <p>By comparing ChatGPT’s response to the known correct response based on existing medical knowledge, they found that ChatGPT was 80% accurate at giving accurate answers in a question-only format. However, when given an evidence-biased prompt, this accuracy reduced to 63%, which was reduced again to 28% when an “unsure” answer was allowed. </p> <p>“We’re not sure why this happens,” says CSIRO Principal Research Scientist and Associate Professor at UQ, Dr Bevan Koopman, who is co-author of the paper.</p> <p>“But given this occurs whether the evidence given is correct or not, perhaps the evidence adds too much noise, thus lowering accuracy.”</p> <p>Study co-author Guido Zuccon, Director of AI for the Queensland Digital Health Centre at UQ says that major search engines are now integrating LLMs and search technologies in a process called Retrieval Augmented Generation.</p> <p>“We demonstrate that the interaction between the LLM and the search component is still poorly understood, resulting in the generation of inaccurate health information,” says Zuccon.</p> <p>Given the widespread popularity of using LLMs online for answers on people’s health, Koopman adds, we need continued research to inform the public about risks and to help them optimise the accuracy of their answers.</p> <p>“While LLMs have the potential to greatly improve the way people access information, we need more research to understand where they are effective and where they are not.”</p> <p><em>Image credits: Getty Images</em></p> <div> <p align="center"><noscript data-spai="1"><em><img decoding="async" class="aligncenter size-full wp-image-198773" src="https://cdn.shortpixel.ai/spai/q_lossy+ret_img+to_auto/cosmosmagazine.com/wp-content/uploads/2023/12/MICROSCOPIC-TO-TELESCOPIC__Embed-graphic-720x360-1.jpg" data-spai-egr="1" width="600" alt="Buy cosmos print magazine" title="asking chatgpt a health-related question? better keep it simple 2"></em></noscript></p> </div> <p><em><!-- Start of tracking content syndication. Please do not remove this section as it allows us to keep track of republished articles --> <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=301406&amp;title=Asking+ChatGPT+a+health-related+question%3F+Better+keep+it+simple" width="1" height="1" loading="lazy" aria-label="Syndication Tracker" data-spai-target="src" data-spai-orig="" data-spai-exclude="nocdn" /></em><em><a href="https://cosmosmagazine.com/technology/ai/asking-chatgpt-a-health-related-question-better-keep-it-simple/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/imma-perfetto/">Imma Perfetto</a>. </em></div>

Caring

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Vitamin D supplements can keep bones strong – but they may also have other benefits to your health

<p><em><a href="https://theconversation.com/profiles/martin-hewison-1494746">Martin Hewison</a>, <a href="https://theconversation.com/institutions/university-of-birmingham-1138">University of Birmingham</a></em></p> <p>Most of us don’t worry about getting vitamin D when the weather’s warm and the sun is shining. But as winter approaches, accompanied by overcast days and long nights, you may be wondering if it could be useful to take a vitamin D supplement – and what benefit it might have.</p> <p>During the summer, the best way to get vitamin D is by getting a bit of sunshine. Ultraviolet rays (specifically UVB, which have a shorter wavelength) interact with a form of cholesterol called <a href="https://www.ncbi.nlm.nih.gov/books/NBK278935/">7-dehydrocholesterol</a> in the skin, which is then converted into vitamin D.</p> <p>Because vitamin D production is dependent on UVB, this means our ability to make it <a href="https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/#:%7E:text=From%20about%20late%20March%2Fearly,enough%20vitamin%20D%20from%20sunlight.">declines in the winter months</a>. Vitamin D production also <a href="https://pubmed.ncbi.nlm.nih.gov/24494042/">depends on where you live</a>, with people living nearer to the equator making more vitamin D than those living nearer the poles.</p> <p>Vitamin D deficiency is a <a href="https://assets.publishing.service.gov.uk/media/5a804e36ed915d74e622dafa/SACN_Vitamin_D_and_Health_report.pdf">problem in the UK</a> during the winter months. This is due to its northerly position and cloudy weather, and lack of time spent outdoors.</p> <p>One study of over 440,000 people in the UK found that <a href="https://pubmed.ncbi.nlm.nih.gov/33309415/">18% were vitamin D deficient</a> during the winter months. Vitamin D deficiency was even higher in certain ethnic groups – with the data showing 57% of Asian participants and 38% of black participants were vitamin D deficient. This is because the melanin content of skin determines a person’s ability to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946242/#:%7E:text=Skin%20pigmentation%2C%20i.e.%2C%20melanin%2C,%5B7%5D%20and%20more%20generally.">make UVB into vitamin D</a>.</p> <p>Given the prevalence of vitamin D deficiency in the UK, and the importance it has for our health, in 2016 the UK’s Science Advisory Council on Nutrition outlined recommendations for the <a href="https://www.gov.uk/government/publications/sacn-vitamin-d-and-health-report#:%7E:text=In%20a%20change%20to%20previous,aged%204%20years%20and%20older">amount of vitamin D</a> people should aim to get in the winter.</p> <p>They recommend people aim to get ten micrograms (or 400 IU – international units) of vitamin D per day. This would help people avoid severe deficiency. This can be achieved either by taking a supplement, or eating <a href="https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/foods-high-in-vitamin-d">certain foods</a> that are rich in vitamin D – including fatty fish such as herring, mackerel and wild salmon. A 100 gram serving of fresh herring, for example, would have approximately five micrograms of vitamin D.</p> <p>The clearest benefit of taking a vitamin D supplement is for <a href="https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/">bone health</a>. In fact, vitamin D was <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3899558/">first discovered</a> 100 years ago because of its ability to prevent the disease rickets, which causes weak bones that bend.</p> <p>Although rickets <a href="https://www.nhs.uk/conditions/rickets-and-osteomalacia/#:%7E:text=The%20number%20of%20rickets%20cases,from%20sunlight%2C%20can%20develop%20rickets.">isn’t very common</a> in the UK today, it can still occur in children if they lack vitamin D. In adults, vitamin D deficiency can cause bone pain, tenderness and muscles weakness, as well as increased risk of osteomalacia – often called “soft bone disease” – which leads to weakening or softening bones.</p> <p>The reason a lack of vitamin D can have such an effect on bone health is due to the vitamin’s relationship with <a href="https://pubmed.ncbi.nlm.nih.gov/18844850/">calcium and phosphate</a>. Both of these minerals help keep our bones strong – but they require vitamin D in order to be able to reinforce and strengthen bones.</p> <h2>Other health benefits</h2> <p>In addition to its effects on the skeleton, a growing body of research is beginning to indicate that vitamin D supplements may have additional benefits to our health.</p> <p>For example, <a href="https://ar.iiarjournals.org/content/42/10/5009.long">research shows</a> there’s a link between vitamin D deficiency and increased risk of catching certain viral illnesses, including the <a href="https://pubmed.ncbi.nlm.nih.gov/19237723/">common cold</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7231123/">flu</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7385774/">COVID</a>.</p> <p>Similarly, several studies – <a href="https://pubmed.ncbi.nlm.nih.gov/32904944/">including my own</a> – have demonstrated in cell models that vitamin D promotes immunity against microbes, such as the bacteria which causes tuberculosis. This means vitamin D may potentially prevent some types of infections.</p> <p>Vitamin D may also dampen inflammatory immune responses, which could potentially protect against autoimmune diseases, such as <a href="https://pubmed.ncbi.nlm.nih.gov/29243029/">multiple sclerosis</a> and <a href="https://www.frontiersin.org/articles/10.3389/fmed.2020.596007/full">rheumatoid arthritis</a>.</p> <p>One 2022 trial, which looked at over 25,000 people over the age of 50, found taking a 2,000 IU (50 micrograms) vitamin D supplement each day was associated with an <a href="https://www.bmj.com/content/376/bmj-2021-066452">18% lower risk</a> of autoimmune disease – notably rheumatoid arthritis.</p> <p>Vitamin D supplements may also be linked with lower risk of cardiovascular disease. A <a href="https://www.bmj.com/content/381/bmj-2023-075230">major Australian study</a>, which looked at over 21,000 people aged 60-84, found that participants who took a 2,000 IU vitamin D supplement a day for five years had a lower risk of suffering a major cardiovascular event (such as stroke or heart attack) compared to those who didn’t take a supplement.</p> <p>It’s currently not known why vitamin D may have these benefits on these other areas of our health. It’s also worth noting that in many of these trials, very few of the participants were actually vitamin D deficient. While we might speculate the observed health benefits may be even greater in people with vitamin D deficiency, it will be important for future research to study these factors.</p> <p>While it’s too early to say whether vitamin D supplements have broad health benefits, it’s clear it’s beneficial for bone health. It may be worthwhile to take a supplement in the winter months, especially if you’re over 65, have darker skin or spent a lot of time indoors as these factors can put you at <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-deficiency/faq-20058397#:%7E:text=However%2C%20some%20groups%20%E2%80%94%20particularly%20people,sun%20exposure%20or%20other%20factors.">increased risk of vitamin D deficiency</a>.</p> <p>The research also shows us that we should be rethinking vitamin D supplementation advice. While in the UK it’s recommended people get 400 IU of vitamin D a day, many trials have shown 2,000 IU a day is associated with health benefits.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/219521/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/martin-hewison-1494746"><em>Martin Hewison</em></a><em>, Professor of Molecular Endocrinology, <a href="https://theconversation.com/institutions/university-of-birmingham-1138">University of Birmingham</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/vitamin-d-supplements-can-keep-bones-strong-but-they-may-also-have-other-benefits-to-your-health-219521">original article</a>.</em></p>

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Why do I keep getting urinary tract infections? And why are chronic UTIs so hard to treat?

<p><em><a href="https://theconversation.com/profiles/iris-lim-1204657">Iris Lim</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a></em></p> <p>Dealing with chronic urinary tract infections (UTIs) means facing more than the occasional discomfort. It’s like being on a never ending battlefield against an unseen adversary, making simple daily activities a trial.</p> <p>UTIs happen when bacteria sneak into the urinary system, causing pain and frequent trips to the bathroom.</p> <p>Chronic UTIs take this to the next level, coming back repeatedly or never fully going away despite treatment. <a href="https://www.ncbi.nlm.nih.gov/books/NBK557479/">Chronic UTIs</a> are typically diagnosed when a person experiences two or more infections within six months or three or more within a year.</p> <p>They can happen to anyone, but some are more prone due to their <a href="https://www.urologyhealth.org/urology-a-z/u/urinary-tract-infections-in-adults">body’s makeup or habits</a>. Women are more likely to get UTIs than men, due to their shorter urethra and hormonal changes during menopause that can decrease the protective lining of the urinary tract. Sexually active people are also at greater risk, as bacteria can be transferred around the area.</p> <p>Up to <a href="https://www.urologyhealth.org/urology-a-z/u/urinary-tract-infections-in-adults#Related%20Resources">60% of women</a> will have at least one UTI in their lifetime. While effective treatments exist, <a href="https://www.health.harvard.edu/bladder-and-bowel/when-urinary-tract-infections-keep-coming-back#:%7E:text=Your%20urine%20might%20be%20cloudy,they%20take%20on%20your%20life.">about 25%</a> of women face recurrent infections within six months. Around <a href="https://sciendo.com/article/10.33073/pjm-2019-048?tab=article">20–30%</a> of UTIs don’t respond to standard antibiotic. The challenge of chronic UTIs lies in bacteria’s ability to shield themselves against treatments.</p> <h2>Why are chronic UTIs so hard to treat?</h2> <p>Once thought of as straightforward infections cured by antibiotics, we now know chronic UTIs are complex. The cunning nature of the bacteria responsible for the condition allows them to hide in bladder walls, out of antibiotics’ reach.</p> <p>The bacteria form biofilms, a kind of protective barrier that makes them nearly impervious to standard antibiotic treatments.</p> <p>This ability to evade treatment has led to a troubling <a href="https://theconversation.com/rising-antibiotic-resistance-in-utis-could-cost-australia-1-6-billion-a-year-by-2030-heres-how-to-curb-it-149543">increase in antibiotic resistance</a>, a global health concern that renders some of the conventional treatments ineffective.</p> <p>Antibiotics need to be advanced to keep up with evolving bacteria, in a similar way to the flu vaccine, which is updated annually to combat the latest strains of the flu virus. If we used the same flu vaccine year after year, its effectiveness would wane, just as overused antibiotics lose their power against bacteria that have adapted.</p> <p>But fighting bacteria that resist antibiotics is much tougher than updating the flu vaccine. Bacteria change in ways that are harder to predict, making it more challenging to create new, effective antibiotics. It’s like a never-ending game where the bacteria are always one step ahead.</p> <p>Treating chronic UTIs still relies heavily on antibiotics, but doctors are getting crafty, changing up medications or prescribing low doses over a longer time to outwit the bacteria.</p> <p>Doctors are also placing a greater emphasis on thorough diagnostics to accurately identify chronic UTIs from the outset. By asking detailed questions about the duration and frequency of symptoms, health-care providers can better distinguish between isolated UTI episodes and chronic conditions.</p> <p>The approach to initial treatment can significantly influence the likelihood of a UTI becoming chronic. Early, targeted therapy, based on the specific bacteria causing the infection and its antibiotic sensitivity, may reduce the risk of recurrence.</p> <p>For post-menopausal women, <a href="https://link.springer.com/article/10.1007/s00192-020-04397-z">estrogen therapy</a> has shown promise in reducing the risk of recurrent UTIs. After menopause, the decrease in estrogen levels can lead to changes in the urinary tract that makes it more susceptible to infections. This treatment restores the balance of the vaginal and urinary tract environments, making it less likely for UTIs to occur.</p> <p>Lifestyle changes, such as <a href="https://journals.lww.com/co-nephrolhypertens/FullText/2013/05001/Impact_of_fluid_intake_in_the_prevention_of.1.aspx">drinking more water</a> and practising good hygiene like washing hands with soap after going to the toilet and the recommended front-to-back wiping for women, also play a big role.</p> <p>Some swear by cranberry juice or supplements, though researchers are still figuring out <a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD001322.pub2/full">how effective these remedies truly are</a>.</p> <h2>What treatments might we see in the future?</h2> <p>Scientists are currently working on new treatments for chronic UTIs. One promising avenue is the development of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10052183/pdf/pathogens-12-00359.pdf">vaccines</a> aimed at preventing UTIs altogether, much like flu shots prepare our immune system to fend off the flu.</p> <p>Another new method being looked at is called <a href="https://link.springer.com/article/10.1007/s12223-019-00750-y">phage therapy</a>. It uses special viruses called bacteriophages that go after and kill only the bad bacteria causing UTIs, while leaving the good bacteria in our body alone. This way, it doesn’t make the bacteria resistant to treatment, which is a big plus.</p> <p>Researchers are also exploring the potential of <a href="https://www.mdpi.com/2079-6382/12/1/167">probiotics</a>. Probiotics introduce beneficial bacteria into the urinary tract to out-compete harmful pathogens. These good bacteria work by occupying space and resources in the urinary tract, making it harder for harmful pathogens to establish themselves.</p> <p>Probiotics can also produce substances that inhibit the growth of harmful bacteria and enhance the body’s immune response.</p> <p>Chronic UTIs represent a stubborn challenge, but with a mix of current treatments and promising research, we’re getting closer to a day when chronic UTIs are a thing of the past.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/223008/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/iris-lim-1204657">I<em>ris Lim</em></a><em>, Assistant Professor, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-do-i-keep-getting-urinary-tract-infections-and-why-are-chronic-utis-so-hard-to-treat-223008">original article</a>.</em></p>

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“We’ve been keeping a secret”: The Block couple announce heartwarming news

<p dir="ltr"><em>The Block</em> couple Dylan and Jenny are expecting their first child. </p> <p dir="ltr">The fan favourite couple from the renovation series took to Instagram to share the exciting news, posting a series of photos of the soon-to-be parents posing on the beach with their ultrasound in hand. </p> <p dir="ltr">Writing on their joint social media account, the couple shared that their first baby is due this coming winter. </p> <p dir="ltr">"We've been keeping a little secret… Baby Adams due July 👶🏼," the elated couple wrote in the post.</p> <p dir="ltr">The post was met with an abundance of well-wishes from fellow <em>Block</em> stars, with Tom and Sarah-Jane commenting: "Yasssssssss 🙌🙌🙌 I am so thrilled for you guys! You guys are going to be phenomenal parents ❤️."</p> <p dir="ltr">El'ise and Matt added, "Congratulations beautiful people!!! The fun is about to begin," while Shelley Craft also shared her well wishes for the couple. </p> <p dir="ltr">The announcement of their growing family comes just less than a year after the couple got married in March last year, at the InterContinental Sanctuary Cove Resort on the Gold Coast.</p> <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-permalink="https://www.instagram.com/p/CqPnmfJvu6R/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/CqPnmfJvu6R/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank" rel="noopener">A post shared by Dylan and Jenny (@dylanandjenny)</a></p> </div> </blockquote> <p dir="ltr">The wedding was attended by a host of <em>Block</em> couples, including Rachel and Ryan, Ankur and Sharon and Tom and Sarah-Jane.</p> <p dir="ltr">Dylan and Jenny were fan favourites on <em>The Block</em>'s 2022 Season, but their stunning Macedon Ranges house was passed in at auction.</p> <p dir="ltr" style="line-height: 1.38; margin-top: 0pt; margin-bottom: 18pt;"><em>Image credits: Instagram </em><span id="docs-internal-guid-e6c363e0-7fff-a33b-dab5-e4580d7e479b"></span></p>

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8 places you should never keep your phone

<p><strong>In your pocket</strong></p> <p>Keeping your phone in your pocket seems logical, but you could be doing more harm than good. According to Dr Lilly Friedman, this is actually the worst place to store your phone. “When phones are on, connected to a wireless network, and placed in a pocket, the radiation is two to seven times higher than if it were placed in a purse or holster,” she says.</p> <p>There is a correlation between radiation from a mobile phone and tumour growth, she adds. Plus, radiation can change the structure of DNA and affect male fertility, according to Dr Friedman. The World Health Organization’s International Agency for Research on Cancer also found that mobile phone radiation is additionally carcinogenic to humans. Merely sitting on your phone could cause health issues such as sciatica or back problems.</p> <p><strong>In your bra</strong></p> <p>Some research and case studies show that keeping your phone in your bra could be linked to breast cancer due to the radiations and vibrations from the phone. That said, there is not enough evidence to establish a definite relationship between the two. Still, keeping your phone in your bra, especially a sports bra, is a bad idea due to the skin-irritating bacteria it could harbour, Muscle &amp; Fitness reports.</p> <p><strong>In your bed or under your pillow</strong></p> <p>Sleeping with your phone is a bad idea for a few reasons. First, keeping your phone under your pillow could build up heat and present a potential fire hazard, especially if your phone is charging or has a defect. It’s also known that the LED light from phone screens can disrupt melatonin production and circadian rhythms, hurting your sleep quality, according to the National Sleep Foundation.</p> <p>And, of course, there’s also radiation to consider. The amounts of radio frequency radiation mobile phones give off are the same ones emitted from microwaves. There is also concern about the safety of mobile phone use with respect to cancer and brain tumours, per the American Cancer Society.</p> <p><strong>Plugged in</strong></p> <p>Keeping your phone plugged in when it has a full battery causes damage to the battery itself, according to pcmag.com. It’s not that your phone ‘overloads’ with power, but heat build-ups from stacking things on top of your phone or keeping it under your pillow, making your phone hotter and damaging your battery.</p> <p><strong>Close to your face</strong></p> <p>Keeping your phone close to your face means bacteria transfers to and from your phone, making your skin and phone dirtier. This combination leads to more acne, skin irritation and even wrinkles, according to Allure. Try using ear pods instead to keep the surface of your phone at a distance from your face.</p> <p><strong>In your glovebox</strong></p> <p>Extreme temperatures are the worst conditions for your phone. So keeping your device in your car’s glovebox during the extremely hot or cold months of the year could lead to problems. According to Time, excess heat can cause everything from data loss or corruption to battery leakage. The cold weather presents just as many issues for your device. In cold temperatures, many smartphones shut off, have display problems, shortened battery life and in rare cases screen shattering.</p> <p><strong>On your beach towel </strong></p> <p>Notice a theme here? The extreme sun and heat at the beach is a recipe for phone disaster. Protect your device after you finish taking beautiful beach pictures. Hot and sunny conditions could, again, cause your phone to overheat – and getting sand in your phone won’t help either.</p> <p><strong>Anywhere in the bathroom</strong></p> <p>Although phones could arguably be the new newspaper, it’s not a good idea to take yours into the bathroom. Even if you keep your device on a counter or away from the toilet, anything within a metre of a flushing toilet could mean bacteria or viruses in the air end up on your phone, according to a study published in Applied and Environmental Microbiology.</p> <p>“The detection of bacteria and viruses falling out onto surfaces in bathrooms after flushing indicated that they remain airborne long enough to settle on surfaces throughout the bathroom,” wrote the study authors.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/8-places-you-should-never-keep-your-phone" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

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