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What is childhood dementia? And how could new research help?

<p><em><a href="https://theconversation.com/profiles/kim-hemsley-1529322">Kim Hemsley</a>, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a>; <a href="https://theconversation.com/profiles/nicholas-smith-1529324">Nicholas Smith</a>, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a>, and <a href="https://theconversation.com/profiles/siti-mubarokah-1529323">Siti Mubarokah</a>, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a></em></p> <p>“Childhood” and “dementia” are two words we wish we didn’t have to use together. But sadly, around <a href="https://doi.org/10.1093/brain/awad242">1,400 Australian children and young people</a> live with currently untreatable childhood dementia.</p> <p>Broadly speaking, childhood dementia is caused by any one of <a href="https://www.childhooddementia.org/what-is-childhood-dementia#what">more than 100</a> rare genetic disorders. Although the causes differ from dementia acquired later in life, the progressive nature of the illness is the same.</p> <p><a href="https://doi.org/10.1093/brain/awad242">Half</a> of infants and children diagnosed with childhood dementia will not reach their tenth birthday, and most will die <a href="https://www.childhooddementia.org/what-is-childhood-dementia#what">before turning 18</a>.</p> <p>Yet this devastating condition has lacked awareness, and importantly, the research attention needed to work towards treatments and a cure.</p> <h2>More about the causes</h2> <p>Most types of childhood dementia are <a href="https://academic.oup.com/brain/article/146/11/4446/7226999">caused</a> by <a href="https://www.genome.gov/genetics-glossary/Mutation">mutations</a> (or mistakes) in our <a href="https://www.genome.gov/genetics-glossary/Deoxyribonucleic-Acid">DNA</a>. These mistakes lead to a range of rare genetic disorders, which in turn cause childhood dementia.</p> <p><a href="https://doi.org/10.1093/brain/awad242">Two-thirds</a> of childhood dementia disorders are caused by “<a href="https://www.ncbi.nlm.nih.gov/books/NBK459183/">inborn errors of metabolism</a>”. This means the metabolic pathways involved in the breakdown of carbohydrates, lipids, fatty acids and proteins in the body fail.</p> <p>As a result, nerve pathways fail to function, neurons (nerve cells that send messages around the body) die, and progressive cognitive decline occurs.</p> <h2>What happens to children with childhood dementia?</h2> <p>Most children initially appear unaffected. But after a period of apparently normal development, children with childhood dementia <a href="https://doi.org/10.1016/j.pediatrneurol.2023.09.006">progressively lose</a> all previously acquired skills and abilities, such as talking, walking, learning, remembering and reasoning.</p> <p>Childhood dementia also leads to significant changes in behaviour, such as aggression and hyperactivity. Severe sleep disturbance is common and vision and hearing can also be affected. Many children have seizures.</p> <p>The age when symptoms start can vary, depending partly on the particular genetic disorder causing the dementia, but the average is around <a href="https://doi.org/10.1093%2Fbrain%2Fawad242">two years old</a>. The symptoms are caused by significant, progressive brain damage.</p> <h2>Are there any treatments available?</h2> <p>Childhood dementia treatments currently <a href="https://www.childhooddementia.org/news/report-reveals-global-research-inequity">under evaluation</a> or approved are for a very limited number of disorders, and are only available in some parts of the world. These include gene replacement, <a href="https://doi.org/10.1002/jmd2.12378">gene-modified cell therapy</a> and protein or <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa1712649">enzyme replacement therapy</a>. Enzyme replacement therapy is available in Australia for <a href="https://australianprescriber.tg.org.au/articles/cerliponase-alfa-for-neuronal-ceroid-lipofuscinosis-type-2-disease.html">one form of childhood dementia</a>. These therapies attempt to “fix” the problems causing the disease, and have shown promising results.</p> <p>Other experimental therapies include ones that <a href="https://doi.org/10.3390/life12050608">target</a> faulty protein production or <a href="https://doi.org/10.1056/nejmoa2310151">reduce inflammation</a> in the brain.</p> <h2>Research attention is lacking</h2> <p>Death rates for Australian children with cancer <a href="http://www.childhooddementia.org/getasset/2WX39O">nearly halved</a> between <a href="https://www.aihw.gov.au/reports/children-youth/australias-children/contents/health/cancer-incidence-survival">1997 and 2017</a> thanks to research that has enabled the development of multiple treatments. But over recent decades, <a href="http://www.childhooddementia.org/getasset/2WX39O">nothing has changed</a> for children with dementia.</p> <p>In 2017–2023, research for childhood cancer received over four times more funding per patient compared to funding for <a href="https://www.childhooddementia.org/getasset/2WX39O">childhood dementia</a>. This is despite childhood dementia causing a <a href="https://doi.org/10.1093/brain/awad242">similar number of deaths</a> each year as childhood cancer.</p> <p>The success <a href="https://www.aihw.gov.au/reports/children-youth/australias-children/contents/health/cancer-incidence-survival">for childhood cancer sufferers</a> in recent decades demonstrates how adequately funding medical research can lead to improvements in patient outcomes.</p> <p>Another bottleneck for childhood dementia patients in Australia is the lack of access to clinical trials. An <a href="https://www.childhooddementia.org/news/report-reveals-global-research-inequity">analysis</a> published in March this year showed that in December 2023, only two clinical trials were recruiting patients with childhood dementia in Australia.</p> <p>Worldwide however, 54 trials were recruiting, meaning Australian patients and their families are left watching patients in other parts of the world receive potentially lifesaving treatments, with no recourse themselves.</p> <p>That said, we’ve seen a slowing in the establishment of <a href="https://www.childhooddementia.org/news/report-reveals-global-research-inequity">clinical trials</a> for childhood dementia across the world in recent years.</p> <p>In addition, we know from <a href="https://www.childhooddementia.org/join-us/professionals/impacts">consultation with families</a> that current care and support systems <a href="https://www.childhooddementia.org/getasset/44MLP8">are not meeting the needs</a> of children with dementia and their families.</p> <h2>New research</h2> <p>Recently, we were awarded <a href="https://www.premier.sa.gov.au/media-releases/news-items/major-funding-boost-for-research-into-childhood-dementia">new funding</a> for <a href="https://www.flinders.edu.au/giving/our-donors/impact-of-giving/improving-the-lives-of-children-with-dementia">our research</a> on childhood dementia. This will help us continue and expand studies that seek to develop lifesaving treatments.</p> <p>More broadly, we need to see increased funding in Australia and around the world for research to develop and translate treatments for the broad spectrum of childhood dementia conditions.</p> <p><em>Dr Kristina Elvidge, head of research at the <a href="https://www.childhooddementia.org/our-people">Childhood Dementia Initiative</a>, and Megan Maack, director and CEO, contributed to this article.</em><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/228508/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/kim-hemsley-1529322">Kim Hemsley</a>, Head, Childhood Dementia Research Group, Flinders Health and Medical Research Institute, College of Medicine and Public Health, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a>; <a href="https://theconversation.com/profiles/nicholas-smith-1529324">Nicholas Smith</a>, Head, Paediatric Neurodegenerative Diseases Research Group, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a>, and <a href="https://theconversation.com/profiles/siti-mubarokah-1529323">Siti Mubarokah</a>, Research Associate, Childhood Dementia Research Group, Flinders Health and Medical Research Institute, College of Medicine and Public Health, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders 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/what-is-childhood-dementia-and-how-could-new-research-help-228508">original article</a>.</em></p>

Mind

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‘Girl math’ may not be smart financial advice, but it could help women feel more empowered with money

<div class="theconversation-article-body"><em><a href="https://theconversation.com/profiles/ylva-baeckstrom-1463175">Ylva Baeckstrom</a>, <a href="https://theconversation.com/institutions/kings-college-london-1196">King's College London</a></em></p> <p>If you’ve ever calculated cost per wear to justify the price of an expensive dress, or felt like you’ve made a profit after returning an ill-fitting pair of jeans, you might be an expert in <a href="https://www.standard.co.uk/news/world/girl-maths-tiktok-trend-its-basically-free-b1100504.html">“girl math”</a>. With videos about the topic going viral on social media, girl math might seem like a silly (<a href="https://www.glamourmagazine.co.uk/article/girl-math-womens-spending-taken-seriously">or even sexist</a>) trend, but it actually tells us a lot about the relationship between gender, money and emotions.</p> <p>Girl math introduces a spend classification system: purchases below a certain value, or made in cash, don’t “count”. Psychologically, this makes low-value spending feel safe and emphasises the importance of the long-term value derived from more expensive items. For example, girl math tells us that buying an expensive dress is only “worth it” if you can wear it to multiple events.</p> <p>This approach has similarities to <a href="https://www.investopedia.com/terms/m/modernportfoliotheory.asp">portfolio theory</a> – a method of choosing investments to maximise expected returns and minimise risk. By evaluating how each purchase contributes to the shopping portfolio, girl math shoppers essentially become shopping portfolio managers.</p> <h2>Money and emotions</h2> <p>People of all genders, rich or poor, feel anxious when dealing with their personal finances. Many people in the UK do not understand pensions or saving enough to <a href="https://www.ons.gov.uk/employmentandlabourmarket/peopleinwork/workplacepensions/articles/pensionparticipationatrecordhighbutcontributionsclusteratminimumlevels/2018-05-04">afford their retirement</a>. Without motivation to learn, people avoid dealing with money altogether. One way to find this motivation, as girl math shows, is by having an emotional and tangible connection to our finances.</p> <p>On the surface, it may seem that women are being ridiculed and encouraged to overspend by using girl math. From a different perspective, it hints at something critical: for a person to really care about something as seemingly abstract as personal finance, they need to feel that they can relate to it.</p> <p>Thinking about money in terms of the value of purchases can help create an <a href="https://www.thetimes.co.uk/article/every-time-i-use-my-card-my-phone-buzzes-and-that-stops-me-shopping-ps0fjx6nj">emotional relationship</a> to finance, making it something people want to look after.</p> <figure><iframe src="https://www.youtube.com/embed/GPzA7B6dcxc?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <h2>The girl math we need</h2> <p>Women are a consumer force to be reckoned with, controlling <a href="https://www.forbes.com/sites/bridgetbrennan/2015/01/21/top-10-things-everyone-should-know-about-women-consumers/#7679f9d6a8b4">up to 80%</a> of consumer spending globally. The girl math trend is a demonstration of women’s mastery at applying portfolio theory to their shopping, making them investment powerhouses whose potential is overlooked by the financial services industry.</p> <p><a href="https://www.theguardian.com/world/2019/oct/28/women-paid-less-than-men-over-careers-gender-pay-gap-report">Women are disadvantaged</a> when it comes to money and finance. Women in the UK earn on average £260,000 less than men during their careers and the retirement income of men is twice as high as women’s.</p> <p>As I’ve found in <a href="https://www.routledge.com/Gender-and-Finance-Addressing-Inequality-in-the-Financial-Services-Industry/Baeckstrom/p/book/9781032055572">my research</a> on gender and finance, women have lower financial self-efficacy (belief in their own abilities) compared to men. This is not helped by women feeling patronised when seeking financial advice.</p> <p>Because the world of finance was created by men for men, its language and culture are <a href="https://www.routledge.com/Gender-and-Finance-Addressing-Inequality-in-the-Financial-Services-Industry/Baeckstrom/p/book/9781032055572">intrinsically male</a>. Only in the mid-1970s did women in the UK gain the legal right to open a bank account without a male signature and it was not until 1980 that they could apply for credit independently. With the law now more (<a href="https://www.worldbank.org/en/news/press-release/2023/03/02/pace-of-reform-toward-equal-rights-for-women-falls-to-20-year-low">but not fully</a>) gender equal, the financial services industry has failed to connect with women.</p> <p>Studies show that 49% of women are <a href="https://www.ellevest.com/magazine/disrupt-money/ellevest-financial-wellness-survey">anxious about their finances</a>. However they have not bought into patronising offers and <a href="https://www.fa-mag.com/news/gender-roles-block-female-financial-experience--ubs-says-73531.html">mansplaining by financial advisers</a>. This outdated approach suggests that it is women, rather than the malfunctioning financial system, <a href="https://www.theguardian.com/commentisfree/2020/sep/16/women-are-not-financially-illiterate-they-need-more-than-condescending-advice">who need fixing</a>.</p> <p>Women continue to feel that they do not belong to or are able to trust the world of finance. And why would women trust an industry with a <a href="https://www.ons.gov.uk/employmentandlabourmarket/peopleinwork/earningsandworkinghours/bulletins/genderpaygapintheuk/2019">gender pay gap</a> of up to 59% and a severe lack of women in senior positions?</p> <p>Girl math on its own isn’t necessarily good financial advice, but if it helps even a handful of women feel more empowered to manage and understand their finances, it should not be dismissed.</p> <p><!-- 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/ylva-baeckstrom-1463175">Ylva Baeckstrom</a>, Senior Lecturer in Finance, <a href="https://theconversation.com/institutions/kings-college-london-1196">King's College London</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/girl-math-may-not-be-smart-financial-advice-but-it-could-help-women-feel-more-empowered-with-money-211780">original article</a>.</em></p> </div>

Money & Banking

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Could not getting enough sleep increase your risk of type 2 diabetes?

<p><em><a href="https://theconversation.com/profiles/giuliana-murfet-1517219">Giuliana Murfet</a>, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a> and <a href="https://theconversation.com/profiles/shanshan-lin-1005236">ShanShan Lin</a>, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936"><em>University of Technology Sydney</em></a></em></p> <p>Not getting enough sleep is a common affliction in the modern age. If you don’t always get as many hours of shut-eye as you’d like, perhaps you were concerned by news of a <a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2815684">recent study</a> that found people who sleep less than six hours a night are at higher risk of type 2 diabetes.</p> <p>So what can we make of these findings? It turns out the relationship between sleep and diabetes is complex.</p> <h2>The study</h2> <p>Researchers analysed data from the <a href="https://www.ukbiobank.ac.uk/">UK Biobank</a>, a large biomedical database which serves as a global resource for health and medical research. They looked at information from 247,867 adults, following their health outcomes for more than a decade.</p> <p>The researchers wanted to understand the associations between sleep duration and type 2 diabetes, and whether a healthy diet reduced the effects of short sleep on diabetes risk.</p> <p>As part of their involvement in the UK Biobank, participants had been asked roughly how much sleep they get in 24 hours. Seven to eight hours was the average and considered normal sleep. Short sleep duration was broken up into three categories: mild (six hours), moderate (five hours) and extreme (three to four hours). The researchers analysed sleep data alongside information about people’s diets.</p> <p>Some 3.2% of participants were diagnosed with type 2 diabetes during the follow-up period. Although healthy eating habits were associated with a lower overall risk of diabetes, when people ate healthily but slept less than six hours a day, their risk of type 2 diabetes increased compared to people in the normal sleep category.</p> <p>The researchers found sleep duration of five hours was linked with a 16% higher risk of developing type 2 diabetes, while the risk for people who slept three to four hours was 41% higher, compared to people who slept seven to eight hours.</p> <p>One limitation is the study defined a healthy diet based on the number of servings of fruit, vegetables, red meat and fish a person consumed over a day or a week. In doing so, it didn’t consider how dietary patterns such as time-restricted eating or the Mediterranean diet may modify the risk of diabetes among those who slept less.</p> <p>Also, information on participants’ sleep quantity and diet was only captured at recruitment and may have changed over the course of the study. The authors acknowledge these limitations.</p> <h2>Why might short sleep increase diabetes risk?</h2> <p>In people with <a href="https://www.diabetesaustralia.com.au/about-diabetes/type-2-diabetes/">type 2 diabetes</a>, the body becomes resistant to the effects of a hormone called insulin, and slowly loses the capacity to produce enough of it in the pancreas. Insulin is important because it regulates glucose (sugar) in our blood that comes from the food we eat by helping move it to cells throughout the body.</p> <p>We don’t know the precise reasons why people who sleep less may be at higher risk of type 2 diabetes. But <a href="https://doi.org/10.7759/cureus.23501">previous research</a> has shown sleep-deprived people often have increased <a href="https://doi.org/10.1186/1476-511X-9-125">inflammatory markers</a> and <a href="https://doi.org/10.1007/s00125-015-3500-4">free fatty acids</a> in their blood, which <a href="https://doi.org/10.1007/s11892-018-1055-8">impair insulin sensitivity</a>, leading to <a href="https://doi.org/10.7759/cureus.23501">insulin resistance</a>. This means the body struggles to use insulin properly to regulate blood glucose levels, and therefore increases the risk of type 2 diabetes.</p> <p>Further, people who don’t sleep enough, as well as people who sleep in irregular patterns (such as shift workers), experience disruptions to their body’s natural rhythm, known as the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5995632/">circadian rhythm</a>.</p> <p>This can interfere with the release of hormones like <a href="https://doi.org/10.1210/edrv.18.5.0317">cortisol, glucagon and growth hormones</a>. These hormones are released through the day to meet the body’s changing energy needs, and normally keep blood glucose levels nicely balanced. If they’re compromised, this may reduce the body’s ability to handle glucose as the day progresses.</p> <p>These factors, and <a href="https://www.science.org/doi/10.1126/sciadv.aar8590">others</a>, may contribute to the increased risk of type 2 diabetes seen among people sleeping less than six hours.</p> <p>While this study primarily focused on people who sleep eight hours or less, it’s possible longer sleepers may also face an increased risk of type 2 diabetes.</p> <p>Research has previously shown a U-shaped correlation between sleep duration and type 2 diabetes risk. A <a href="https://doi.org/10.2337/dc14-2073">review</a> of multiple studies found getting between seven to eight hours of sleep daily was associated with the lowest risk. When people got less than seven hours sleep, or more than eight hours, the risk began to increase.</p> <p>The reason sleeping longer is associated with increased risk of type 2 diabetes may be linked to <a href="https://doi.org/10.2337/dc15-0186">weight gain</a>, which is also correlated with longer sleep. Likewise, people who don’t sleep enough are more likely to be <a href="https://doi.org/10.1016/j.sleh.2017.07.013">overweight or obese</a>.</p> <h2>Good sleep, healthy diet</h2> <p>Getting enough sleep is an important part of a healthy lifestyle and may reduce the risk of type 2 diabetes.</p> <p>Based on this study and other evidence, it seems that when it comes to diabetes risk, seven to eight hours of sleep may be the sweet spot. However, other factors could influence the relationship between sleep duration and diabetes risk, such as individual differences in sleep quality and lifestyle.</p> <p>While this study’s findings question whether a healthy diet can mitigate the effects of a lack of sleep on diabetes risk, a wide range of evidence points to the benefits of <a href="https://www.who.int/initiatives/behealthy/healthy-diet">healthy eating</a> for overall health.</p> <p>The <a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2815684">authors of the study</a> acknowledge it’s not always possible to get enough sleep, and suggest doing <a href="https://pubmed.ncbi.nlm.nih.gov/33137489/">high-intensity interval exercise</a> during the day may offset some of the potential effects of short sleep on diabetes risk.</p> <p>In fact, exercise <a href="https://doi.org/10.1016/j.jshs.2023.03.001">at any intensity</a> can improve blood glucose levels.<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/225179/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/giuliana-murfet-1517219">Giuliana Murfet</a>, Casual Academic, Faculty of Health, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a> and <a href="https://theconversation.com/profiles/shanshan-lin-1005236">ShanShan Lin</a>, Senior Lecturer, School of Public Health, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/could-not-getting-enough-sleep-increase-your-risk-of-type-2-diabetes-225179">original article</a>.</em></p>

Body

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People in the world’s ‘blue zones’ live longer – their diet could hold the key to why

<p><em><a href="https://theconversation.com/profiles/justin-roberts-1176632">Justin Roberts</a>, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin University</a>; <a href="https://theconversation.com/profiles/joseph-lillis-1505087">Joseph Lillis</a>, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin University</a>, and <a href="https://theconversation.com/profiles/mark-cortnage-438941">Mark Cortnage</a>, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin University</a></em></p> <p>Ageing is an inevitable part of life, which may explain our <a href="https://time.com/4672969/why-do-people-want-to-live-so-long/">strong fascination</a> with the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2726954">quest for longevity</a>. The allure of <a href="https://pubmed.ncbi.nlm.nih.gov/26566891/">eternal youth</a> drives a <a href="https://www.alliedmarketresearch.com/longevity-and-anti-senescence-therapy-market-A14010">multi-billion pound industry</a> ranging from anti-ageing products, supplements and <a href="https://www.everydayhealth.com/diet-nutrition/longevity-diet">diets</a> for those hoping to extend their lifespan.</p> <p>f you look back to the turn of the 20th century, average life expectancy in the UK was around 46 years. Today, it’s closer to <a href="https://population.un.org/wpp/">82 years</a>. We are in fact <a href="https://pubmed.ncbi.nlm.nih.gov/27706136/">living longer than ever before</a>, possibly due to medical advancements and improved <a href="https://www.health.org.uk/publications/reports/mortality-and-life-expectancy-trends-in-the-uk">living and working conditions</a>.</p> <p>But living longer has also come at a price. We’re now seeing higher rates of <a href="https://www.who.int/data/gho/data/themes/mortality-and-global-health-estimates/ghe-leading-causes-of-death">chronic and degenerative diseases</a> – with heart disease consistently topping the list. So while we’re fascinated by what may help us live longer, maybe we should be more interested in being healthier for longer. Improving our “<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632858/">healthy life expectancy</a>” remains a global challenge.</p> <p>Interestingly, certain locations around the world have been discovered where there are a high proportion of centenarians who display remarkable physical and mental health. The <a href="https://pubmed.ncbi.nlm.nih.gov/15489066/">AKEA study of Sardinia, Italy</a>, as example, identified a “blue zone” (named because it was marked with blue pen), where there was a higher number of locals living in the central-eastern mountainous areas who had reached their 100th birthday compared with the wider Sardinian community.</p> <p>This longevity hotspot has since been expanded, and now includes several other areas around the world which also have greater numbers of longer-living, healthy people. Alongside Sardinia, these blue zones are now <a href="https://www.netflix.com/gb/title/81214929">popularly recognised</a> as: Ikaria, Greece; Okinawa, Japan; Nicoya, Costa Rica; and Loma Linda, California.</p> <p>Other than their long lifespans, people living in these zones also appear to share certain other commonalities, which centre around being <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3874460">part of a community</a>, having a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4224996/">life purpose</a>, eating <a href="https://pubmed.ncbi.nlm.nih.gov/33514872/">nutritious, healthy foods</a>, keeping <a href="https://www.nature.com/articles/s41398-021-01735-7">stress levels</a> low and undertaking purposeful daily <a href="https://pubmed.ncbi.nlm.nih.gov/30202288/">exercise or physical tasks</a>.</p> <p>Their longevity could also relate to their <a href="https://pubmed.ncbi.nlm.nih.gov/9010380/">environment</a>, being mostly rural (or less polluted), or because of <a href="https://pubmed.ncbi.nlm.nih.gov/22253498/">specific longevity genes</a>.</p> <p>However, studies indicate genetics may only account for <a href="https://pubmed.ncbi.nlm.nih.gov/8786073">around 20-25% of longevity</a> – meaning a person’s lifespan is a complex interaction between lifestyle and genetic factors, which contribute to a long and healthy life.</p> <h2>Is the secret in our diet?</h2> <p>When it comes to diet, each blue zone has its own approach – so one specific food or nutrient does not explain the remarkable longevity observed. But interestingly, a diet rich in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288">plant foods</a> (such as locally-grown vegetables, fruits and legumes) does appear to be reasonably consistent across these zones.</p> <p>For instance, the Seventh-day Adventists of Loma Linda are <a href="https://pubmed.ncbi.nlm.nih.gov/10641813/">predominately vegetarian</a>. For centenarians in Okinawa, <a href="https://pubmed.ncbi.nlm.nih.gov/20234038/">high intakes of flavonoids</a> (a chemical compound typically found in plants) from purple sweet potatoes, soy and vegetables, have been linked with <a href="https://pubmed.ncbi.nlm.nih.gov/11710359/">better cardiovascular health</a> – including lower cholesterol levels and lower incidences of stroke and heart disease.</p> <p>In Nicoya, consumption of locally produced rice and beans has been associated with <a href="https://pubmed.ncbi.nlm.nih.gov/34444746/">longer telomere length</a>. Telomeres are the structural part at the end of our chromosomes which protect our genetic material. Our telomeres get shorter each time a cell divides – so get progressively shorter as we age.</p> <p>Certain <a href="https://pubmed.ncbi.nlm.nih.gov/21102320/">lifestyle factors</a> (such as smoking and poor diet) can also shorten telomere length. It’s thought that telomere length acts as a <a href="https://pubmed.ncbi.nlm.nih.gov/31728493/">biomarker of ageing</a> – so having longer telomeres could, in part, be linked with longevity.</p> <p>But a plant-based diet isn’t the only secret. In Sardinia, for example, meat and fish is consumed in moderation in addition to locally grown vegetables and <a href="https://journalofethnicfoods.biomedcentral.com/articles/10.1186/s42779-022-00152-5">traditional foods</a> such as acorn breads, pane carasau (a sourdough flatbread), honey and soft cheeses.</p> <p>Also observed in several blue zone areas is the inclusion of <a href="https://www.jacc.org/doi/10.1016/j.jacc.2021.10.041">olive oil</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/33669360/">wine</a> (in moderation – around 1-2 glasses a day), as well as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3830687/">tea</a>. All of these contain powerful antioxidants which may help <a href="https://ncbi.nlm.nih.gov/pmc/articles/PMC10049696/">protect our cells</a> from damage <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273542/">as we age</a>.</p> <p>Perhaps then, it’s a combination of the protective effects of various nutrients in the diets of these centenarians, which explains their exceptional longevity.</p> <p>Another striking observation from these longevity hot spots is that meals are typically <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7232892">freshly prepared at home</a>. Traditional blue zone diets also don’t appear to contain <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6538973/">ultra-processed foods</a>, fast foods or sugary drinks which may <a href="https://pubmed.ncbi.nlm.nih.gov/32330232/">accelerate ageing</a>. So maybe it’s just as important to consider what these longer-living populations are not doing, as much as what they are doing.</p> <p>There also appears to be a pattern of eating until 80% full (in other words partial <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9036399/">caloric reduction</a>. This could be important in also supporting how our cells deal with damage as we age, which could mean a longer life.</p> <p>Many of the factors making up these blue zone diets – primarily plant-based and natural whole foods – are associated with <a href="https://pubmed.ncbi.nlm.nih.gov/35706591/">lower risk of chronic diseases</a> such as <a href="https://pubmed.ncbi.nlm.nih.gov/28728684/">heart disease</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/37589638/">cancer</a>. Not only could such diets contribute to a <a href="https://pubmed.ncbi.nlm.nih.gov/37836577/">longer, healthier life</a>, but could support a more <a href="https://pubmed.ncbi.nlm.nih.gov/33397404/">diverse gut microbiome</a>, which is also associated with healthy ageing.</p> <p>Perhaps then we can learn something from these remarkable centenarians. While diet is only one part of the bigger picture when it comes to longevity, it’s an area we can do something about. In fact, it might just be at the heart of improving not only the quality of our health, but the quality of how we age.<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/221463/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/justin-roberts-1176632">Justin Roberts</a>, Professor of Nutritional Physiology, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin University</a>; <a href="https://theconversation.com/profiles/joseph-lillis-1505087">Joseph Lillis</a>, PhD Candidate in Nutritional Physiology, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin University</a>, and <a href="https://theconversation.com/profiles/mark-cortnage-438941">Mark Cortnage</a>, Senior Lecturer in Public Health and Nutrition, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin 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/people-in-the-worlds-blue-zones-live-longer-their-diet-could-hold-the-key-to-why-221463">original article</a>.</em></p>

Food & Wine

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Loyalty programs may limit competition, and they could be pushing prices up for everyone

<p><em><a href="https://theconversation.com/profiles/alexandru-nichifor-1342216">Alexandru Nichifor</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> and <a href="https://theconversation.com/profiles/scott-duke-kominers-1494057">Scott Duke Kominers</a>, <a href="https://theconversation.com/institutions/harvard-university-1306">Harvard University</a></em></p> <p>Loyalty programs enable firms to offer significantly lower prices to some of their customers. You’d think this would encourage strong competition.</p> <p>But that isn’t always what actually happens. <a href="https://papers.ssrn.com/sol3/papers.cfm?abstract_id=4377561">New research</a> shows that paradoxically, by changing the way companies target customers, loyalty programs can sometimes reduce price competition. The research also points to solutions.</p> <h2>A win-win proposition?</h2> <p>Joining a loyalty program is supposed to be a win-win. You – the customer – get to enjoy perks and discounts, while the company gains useful commercial insights and builds brand allegiance.</p> <p>For example, a hotel chain loyalty program might reward travellers for frequent stays, with points redeemable for future bookings, upgrades or other benefits. The hotel chain, in turn, records and analyses how you spend money and encourages you to stay with them again.</p> <p>Such programs are commonplace across many industries – appearing everywhere from travel and accommodation to supermarket or petrol retailing. But they are increasingly coming under scrutiny.</p> <p>In 2019, the Australian Competition and Consumer Commission (ACCC) <a href="https://www.accc.gov.au/about-us/publications/customer-loyalty-schemes-final-report">cautioned</a> consumers about the sheer volume of personal data collected when participating in a loyalty program, and what companies can do with it.</p> <p>Hidden costs – such as having to pay a redemption fee on rewards or losing benefits when points expire – are another way these schemes can harm consumers.</p> <p>But a larger question – how loyalty programs impact consumers overall – remains difficult to settle, because their effect on competitiveness is unclear. As the ACCC’s <a href="https://www.accc.gov.au/about-us/publications/customer-loyalty-schemes-final-report">final report</a> notes, on the one hand: "Loyalty schemes can have pro-competitive effects and intensify competition between rivals leading to competing loyalty discounts and lower prices for consumers."</p> <p>But on the other hand: "Loyalty schemes can also reduce the flexibility of consumers’ buying patterns and responsiveness to competing offers, which may reduce competition."</p> <h2>How a two-speed price system can hurt everyone</h2> <p>A new economic theory research <a href="https://papers.ssrn.com/sol3/papers.cfm?abstract_id=4377561">working paper</a>, coauthored by one of us (Kominers), suggests that on competitive grounds alone, loyalty programs can sometimes harm <em>all</em> consumers – both ordinary shoppers and the program’s own members.</p> <p>It’s easy to see how the ordinary shopper can be worse off. Since a firm’s loyalty program enables it to offer discounted prices to its members, the firm can raise the base prices it offers to everyone else. Those not participating in the program pay more than they otherwise would have, and the firm can respond by saying “join our program!” instead of having to lower its price.</p> <p>But sometimes, even the program’s own members can end up worse off.</p> <p>When a given customer’s loyalty status is not visible to a firm’s competitors – as is the case in many loyalty programs today – it’s hard for those competitors to identify them and entice them to switch.</p> <p>The main way to compete for those customers becomes to lower the base price for everyone, but this means missing out on the high base margins achieved through the existence of your own loyalty program – remember, having a loyalty program means you can charge non-members more.</p> <p>It’s often more profitable for firms to just maintain high base prices. This, in turn, reduces overall price competition for loyal customers, so firms can raise prices for them, too.</p> <h2>What’s the solution?</h2> <p>Despite these effects on competition, loyalty programs still offer benefits for consumers and an opportunity for brands to form closer relationships with them.</p> <p>So, how do we preserve these benefits while enabling price competition? The research suggests an answer: making a customer’s loyalty status verifiable, transparent and portable across firms. This would make it possible for firms to tailor offers for their competitors’ loyal customers.</p> <p>This is already happening in the market for retail electricity. While there aren’t loyalty programs there per se, a consumer’s energy consumption profile, which could be used by a competitor to calibrate a personalised offer, is known only to their current electricity supplier.</p> <p>To address this, in 2015, the Victorian government launched a <a href="https://compare.energy.vic.gov.au">program</a> encouraging households to compare energy offers. This process involved first revealing a customer’s energy consumption profile to the market, and then asking retailers to compete via personalised offers.</p> <p>By opening information that might have otherwise been hidden to the broader market, this approach enabled firms to compete for each other’s top customers, in a way that could be emulated for loyalty programs.</p> <p>Such systems in the private sector could build upon “<a href="https://thepointsguy.com/guide/airline-status-matches-challenges/">status match</a>” policies at airlines. These allow direct transfer of loyalty status, but currently rely on a lengthy, individual-level verification process.</p> <p>For example, a design paradigm known as “<a href="https://hbr.org/2022/05/what-is-web3">Web3</a>” – where customer transactions and loyalty statuses are recorded on public, shared blockchain ledgers – offers a way to make loyalty transparent across the market.</p> <p>This would enable an enhanced, decentralised version of status match: a firm could use blockchain records to verifiably identify who its competitors’ loyal customers are, and directly incentivise them to switch.</p> <p>Both startups and established firms have experimented with building such systems.</p> <h2>What next?</h2> <p>New academic research helps us model and better understand when loyalty programs could be weakening supply side competition and undermining consumer welfare.</p> <p>A neat universal solution may prove elusive. But targeted government or industry interventions – centred on increasing the transparency of a customer’s loyalty status and letting them move it between firms – could help level the playing field between firms and consumers.<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/220669/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/alexandru-nichifor-1342216"><em>Alexandru Nichifor</em></a><em>, Associate Professor, Faculty of Business and Economics, University of Melbourne, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> and <a href="https://theconversation.com/profiles/scott-duke-kominers-1494057">Scott Duke Kominers</a>, Sarofim-Rock Professor of Business Administration, <a href="https://theconversation.com/institutions/harvard-university-1306">Harvard 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/loyalty-programs-may-limit-competition-and-they-could-be-pushing-prices-up-for-everyone-220669">original article</a>.</em></p>

Money & Banking

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Could my glasses be making my eyesight worse?

<p><em><a href="https://theconversation.com/profiles/james-armitage-399647">James Armitage</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> and <a href="https://theconversation.com/profiles/nick-hockley-1517162">Nick Hockley</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a></em></p> <p>So, you got your eyesight tested and found out you need your first pair of glasses. Or you found out you need a stronger pair than the ones you have. You put them on and everything looks crystal clear. But after a few weeks things look blurrier without them than they did before your eye test. What’s going on?</p> <p>Some people start to wear spectacles for the first time and perceive their vision is “bad” when they take their glasses off. They incorrectly interpret this as the glasses making their vision worse. Fear of this might make them <a href="https://www.bbc.com/future/article/20140513-do-glasses-weaken-your-eyesight#:%7E:text=A%20study%20from,they%20are%20right%3F">less likely to wear their glasses</a>.</p> <p>But what they are noticing is how much better the world appears through the glasses. They become <a href="https://www.tandfonline.com/doi/full/10.1080/2576117X.2022.2033588">less tolerant</a> of a blurry world when they remove them.</p> <p>Here are some other things you might notice about eyesight and wearing glasses.</p> <h2>Lazy eyes?</h2> <p>Some people sense an increasing reliance on glasses and wonder if their eyes have become “lazy”.</p> <p>Our eyes work in much the same way as an auto-focus camera. A flexible lens inside each eye is controlled by muscles that let us <a href="https://www.aao.org/museum-eye-openers/how-does-eye-focus">focus on objects</a> in the distance (such as a footy scoreboard) by relaxing the muscle to flatten the lens. When the muscle contracts it makes the lens steeper and more powerful to see things that are much closer to us (such as a text message).</p> <p>From the age of about 40, the lens in our eye <a href="https://theconversation.com/why-we-lose-our-hearing-and-vision-as-we-age-67930">progressively hardens</a> and loses its ability to change shape. Gradually, we lose our capacity to focus on near objects. This is called “<a href="https://www.nei.nih.gov/learn-about-eye-health/eye-conditions-and-diseases/presbyopia">presbyopia</a>” and at the moment there are no treatments for this lens hardening.</p> <p>Optometrists correct this with prescription glasses that take the load of your natural lens. The lenses allow you to see those up-close images clearly by providing extra refractive power.</p> <p>Once we are used to seeing clearly, our tolerance for blurry vision will be lower and we will reach for the glasses to see well again.</p> <h2>The wrong glasses?</h2> <p>Wearing old glasses, the wrong prescription (or even someone else’s glasses) won’t allow you to see as well as possible for day-to-day tasks. It could also cause <a href="https://headaches.org/readers-mail-glasses-causing-headache/">eyestrain and headaches</a>.</p> <p>Incorrectly prescribed or dispensed prescription glasses can lead to vision impairment in children <a href="https://iovs.arvojournals.org/article.aspx?articleid=2126392">as their visual system is still in development</a>.</p> <p>But it is more common for kids to develop long-term vision problems as a result of <a href="https://www.cera.org.au/wp-content/uploads/2021/08/Healthy-Young-Eyes-Guide-ACC.pdf">not wearing glasses when they need them</a>.</p> <p>By the time children are about 10–12 years of age, wearing incorrect spectacles is less likely to cause their eyes to become lazy or damage vision in the long term, but it is likely to result in <a href="https://www.cera.org.au/wp-content/uploads/2021/08/Healthy-Young-Eyes-Guide-ACC.pdf">blurry or uncomfortable vision</a> during daily wear.</p> <p><a href="https://goodvisionforlife.com.au/">Registered optometrists in Australia</a> are trained to assess refractive error (whether the eye focuses light into the retina) as well as the different aspects of ocular function (including how the eyes work together, change focus, move around to see objects). All of these help us see clearly and comfortably.</p> <h2>What about dirty glasses?</h2> <p>Dirty or scratched glasses can give you the impression your vision is worse than it actually is. Just like a window, the dirtier your glasses are, the more difficult it is to see clearly through them. <a href="https://www.optometry.org.au/wp-content/uploads/GVFL/Brochure_PDFs/Care-for-Glasses-2018-A4-single-page-final.pdf">Cleaning glasses regularly</a> with a microfibre lens cloth will help.</p> <p>While dirty glasses are not commonly associated with eye infections, some research suggests dirty glasses can <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0207238">harbour bacteria</a> with the remote but theoretical <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628431/#:%7E:text=59%2C60%5D.-,S.,39%2C40%2C41%5D.">potential to cause eye infection</a>.</p> <p>To ensure best possible vision, people who wear prescription glasses every day should clean their lenses at least every morning and twice a day where required. Cleaning frames with alcohol wipes can <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0207238">reduce bacterial contamination by 96%</a> – but care should be taken as alcohol can damage some frames, depending on what they are made of.</p> <h2>When should I get my eyes checked?</h2> <p><a href="https://goodvisionforlife.com.au/faqs/">Regular eye exams</a>, starting just before school age, are important for ocular health. Most prescriptions for corrective glasses <a href="https://www.ahpra.gov.au/documents/default.aspx?record=WD16%2F20156&amp;dbid=AP&amp;chksum=676U2aH1QM4XJ6ICVAVaKg%3D%3D">expire within two years</a> and contact lens prescriptions often expire after a year. So you’ll need an eye check for a new pair every year or so.</p> <p>Kids with ocular conditions such as progressive myopia (short-sightedness), strabismus (poor eye alignment), or amblyopia (reduced vision in one eye) will need checks at least every year, but likely more often. Likewise, people over 65 or who have known eye conditions, such as <a href="https://goodvisionforlife.com.au/vision-problems/glaucoma/">glaucoma</a>, will be recommended more frequent checks.</p> <p>An <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6706420/">online prescription estimator</a> is no substitute for a full eye examination. If you have a valid prescription then you can order glasses online, but you miss out on the ability to check the fit of the frame or to have them adjusted properly. This is particularly important for multifocal lenses where even a millimetre or two of misalignment can cause uncomfortable or blurry vision.</p> <p>Conditions such as <a href="https://www.cdc.gov/diabetes/managing/diabetes-vision-loss.html#:%7E:text=Diabetic%20retinopathy%20is%20caused%20when,vision%20or%20stopping%20blood%20flow.">diabetes</a> or <a href="https://www.ncbi.nlm.nih.gov/books/NBK525980/">high blood pressure</a>, can affect the eyes so regular eye checks can also help flag broader health issues. The vast majority of eye conditions can be treated if caught early, highlighting the importance of regular preventative care.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/225169/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/james-armitage-399647">James Armitage</a>, Associate Professor in Vision Science, Optometry Course Director, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> and <a href="https://theconversation.com/profiles/nick-hockley-1517162">Nick Hockley</a>, Lecturer in Optometric Clinical Skills, Director Deakin Collaborative Eye Care Clinic, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin 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/could-my-glasses-be-making-my-eyesight-worse-225169">original article</a>.</em></p>

Body

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Sunscreen: why wearing it even in winter could be a good idea

<p><em><a href="https://theconversation.com/profiles/karl-lawrence-404481">Karl Lawrence</a>, <a href="https://theconversation.com/institutions/kings-college-london-1196">King's College London</a></em></p> <p>Sunscreen has taken centre stage in many skincare routines, especially among those hoping to prevent visible signs of ageing. But while it makes sense to wear sunscreen every day in the summer when the sun’s rays are most powerful, many may wonder whether there’s any benefit of wearing sunscreen daily in the winter months.</p> <p>The sun’s radiation can reach us during all times of the year. This means that in both summer and winter, we are exposed to infrared radiation, as well as UVA and UVB rays.</p> <p>UVB is mainly responsible for sunburn and DNA damage – and can also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3709783/">cause skin cancers</a> as a result of long-term exposure. UVA radiation does contribute to these processes somewhat, but it’s less effective at doing so. UVA can penetrate deeper into the skin, however, which can damage the collagen – a key part of the skin that keeps it firm and elastic. This can cause the <a href="https://pubmed.ncbi.nlm.nih.gov/25234829/">skin to age faster</a>, leading to wrinkles, fine lines and changes in pigmentation.</p> <p>The amount of UVA and UVB radiation that reaches the Earth’s surface changes across the seasons. This is due to the angle of the Sun in the sky, as well as other factors such as latitude and time of day.</p> <p>For example, let’s compare how <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/php.12422">UVA and UVB radiation varies</a> at solar noon in London, UK and Kuala Lampur, Malaysia (which is near the equator).</p> <p>In latitudes closer to the equator (such as in Kuala Lampur), the amount of UVA and UVB radiation throughout the year remains fairly consistent. But in higher latitudes, such as London, there’s almost no UVB radiation throughout the winter months – whereas there’s still some UVA radiation.</p> <p>Not only that, but people living further from the equator may tend to spend less time exposed to the Sun in winter due to the colder temperatures and variable weather. And when they do go outside, they may cover their skin up – usually leaving only their face exposed to the Sun for much shorter periods of time.</p> <p>But UVA radiation can still penetrate through clouds and windows. While our exposure to these rays is probably minimal, skin damage from UV exposure is <a href="https://www.sciencedirect.com/science/article/pii/S0079610706000162">accumulated over decades</a>, so anything that can be done to reduce exposure (and damage) over time may be beneficial. This is also true of UVB exposure – although it is less relevant in winter months at higher latitudes.</p> <p>This may be where daily sunscreen use during the winter is still of benefit. Sunscreens are formulated to reduce exposure to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6978633/">both UVB and UVA rays</a> – although they are usually more effective at reducing exposure to UVB radiation. They have been designed in this way to prevent the most damaging effects of the Sun, such as sunburn and DNA damage. The impact of exposure to UVA radiation has only been considered more recently.</p> <p>Numerous studies have shown regular sunscreen use over many years is effective at <a href="https://onlinelibrary.wiley.com/doi/10.1111/phpp.12109">preventing skin damage</a>, photoaging and skin cancers. The most robust trials suggest daily sunscreen use is most effective, but this will be dependent on the factors discussed above.</p> <h2>The effects of altitude and snow</h2> <p>One place where winter sunscreen use is especially important is when skiing or snowboarding – or when you’re otherwise going to be outside for extended periods of time, at higher altitudes on snow-covered mountains.</p> <p>Both altitude and snow can increase the doses of <a href="https://www.who.int/news-room/questions-and-answers/item/radiation-ultraviolet-(uv)">UVA and UVB radiation</a> a person receives. Snow can reflect up to 80% of UV radiation emitted by the Sun – effectively almost doubling the doses received. Also, for every 1,000-foot increase in altitude, there’s a 10% increase in UV exposure. This is why it’s essential to protect the skin and eyes by wearing sunscreen, protective clothing and sunglasses that block both types of UV ray. This is also true when spending time in snowy environments, such as when hiking or skating.</p> <p>Sunscreens are generally regarded as safe and tend to have few adverse effects, so you don’t need to worry too much about wearing one throughout the year. However, there are some points to consider, especially if you have skin conditions. For example, sunscreen can <a href="https://www.byrdie.com/does-sunscreen-cause-acne-or-help-it-7546147">exacerbate acne</a> and cause <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7759112/">irritation and allergic reactions</a> – although these are rare.</p> <p>There are also emerging concerns from regulatory agencies about the <a href="https://jamanetwork.com/journals/jama/fullarticle/2759002">absorption of UV filters into the body</a>. However, the consequences of such absorption and the potential affects on health are not well defined and require more research.</p> <p>Still, the benefits of sunscreen have been widely demonstrated – as has their safety. So if you want to prevent premature signs of ageing, it’s important to use sunscreen at all times you may be exposed to the Sun – especially in the summer months. While the benefits of wearing sunscreen in winter are less well defined, there’s probably no harm in wearing one if you want to.</p> <p>If you decide to use sunscreen in winter, use ones that have broad spectrum five-star UVA protection. For day-to-day use, high SPF sunscreens are unlikely to provide a large benefit, particularly if spending only short periods outside. However, if skiing, a <a href="https://www.jaad.org/article/S0190-9622(17)31086-1/fulltext">high-SPF sunscreen</a> with five-star UVA protection would be beneficial.<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/219640/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/karl-lawrence-404481"><em>Karl Lawrence</em></a><em>, Research fellow, <a href="https://theconversation.com/institutions/kings-college-london-1196">King's College London</a></em></p> <p><em>Image credits: </em><em>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/sunscreen-why-wearing-it-even-in-winter-could-be-a-good-idea-219640">original article</a>.</em></p>

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The secret witness who could be the key to the Madeleine McCann case

<p>A secret witness to a disturbing comment made by the main suspect in the Madeleine McCann case could be the key to seeing him charged. </p> <p>Madeleine McCann was three years old when she went missing on a family trip to Portugal in 2007, and has not been seen since. </p> <p>Christian Brueckner, a convicted rapist and paedophile, has long been named the prime suspect in Maddie's abduction, and is set to stand trial on Friday for a series of charges, none of while relate to the McCann case. </p> <p>Now, almost seventeen years since her disappearance, a secret witness has come forward about a disturbing comment Brueckner a year after Maddie's abduction. </p> <p>Helge Busching, a former friend of Brueckner, has revealed a chilling conversation he had with his former friend after they ran into each other at a music festival. </p> <p>Busching, who is currently in police protection, claims Brueckner told him Madeleine was taken without anyone noticing because she didn't make a sound. </p> <p>"He said she didn't scream. 'She didn't scream', that is what Brueckner said and then I looked at Mr Brueckner and thought 'what are you telling me now?'" said Busching on <a href="https://9now.nine.com.au/60-minutes/the-secret-witness-who-could-break-open-the-madeleine-mccann-case/3a383ca7-758a-4b46-a288-8f911ee942e5" target="_blank" rel="noopener"><em>60 Minutes</em></a>. </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/reel/C3NDFgEPudr/?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/reel/C3NDFgEPudr/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank" rel="noopener">A post shared by 60 Minutes Australia (@60minutes9)</a></p> </div> </blockquote> <p>In the wake of Busching's comments, the police prosecutor in Brueckner's case remains adamant he is behind the high-profile disappearance of Maddie. </p> <p>"We have evidence and we come to the conclusion that Madeleine McCann is dead and Christian B murdered her," says Hans Christian Wolters.  </p> <p>With the 46-year-old currently in jail and facing convictions for several counts of rape and sexual assault, Wolters has the luxury of time to pursue all leads, no matter how small, to build a watertight case against the suspect. </p> <p>He said, "We have only one chance and we want to go to court with the best result we could get. So we decided to investigate as much as we can and if it takes much more time than normal investigations, it's the price for the best result."</p> <p><em>Image credits: Getty Images / 60 Minutes</em></p>

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Eating leafy greens could be better for oral health than using mouthwash

<p><em><a href="https://theconversation.com/profiles/mia-cousins-burleigh-1201153">Mia Cousins Burleigh</a>, <a href="https://theconversation.com/institutions/university-of-the-west-of-scotland-1385">University of the West of Scotland</a> and <a href="https://theconversation.com/profiles/siobhan-paula-moran-1506183">Siobhan Paula Moran</a>, <a href="https://theconversation.com/institutions/university-of-the-west-of-scotland-1385">University of the West of Scotland</a></em></p> <p>Over half the adult population in the <a href="https://pubmed.ncbi.nlm.nih.gov/26052472">UK and US</a> have gum disease. Typical treatments include <a href="https://www.nature.com/articles/s41598-020-61912-4">mouthwash</a> and in severe cases, <a href="https://www.magonlinelibrary.com/doi/abs/10.12968/vetn.2017.8.10.542">antibiotics</a>. These treatments have side effects, such as dry mouth, the development of <a href="https://pubmed.ncbi.nlm.nih.gov/30967854/">antimicrobial resistance</a> and increased <a href="https://www.nature.com/articles/s41598-020-61912-4">blood pressure</a>.</p> <p>But research has indicated that a molecule called <a href="https://www.nature.com/articles/s41598-020-69931-x">nitrate</a>, which is found in leafy green vegetables, has fewer side effects and offers greater benefits for oral health. And it could be used as a natural alternative for treating oral disease.</p> <p>Inadequate brushing and flossing leads to the build up of <a href="https://www.nature.com/articles/s41598-020-69931-x">dental plaque</a>, a sticky layer of bacteria, on the surface of teeth and gums. Plaque causes tooth decay and gum disease. Sugary and acidic foods, dry mouth, and smoking can also contribute to bad breath, tooth decay, and gum infections.</p> <p>The two main types of gum disease are gingivitis and periodontitis. <a href="https://www.spandidos-publications.com/10.3892/etm.2019.8381">Gingivitis</a> causes redness, swelling and bleeding of the gums. <a href="https://www.spandidos-publications.com/10.3892/etm.2019.8381">Periodontitis</a> is a more advanced form of gum disease, causing damage to the soft tissues and bones supporting the teeth.</p> <p>Periodontal disease can therefore, lead to tooth loss and, when bacteria from the mouth enter the bloodstream, can also contribute to the development of <a href="https://www.nature.com/articles/bdjteam2015163">systemic disorders</a> such as cardiovascular disease, dementia, diabetes and rheumatoid arthritis.</p> <h2>Leafy greens may be the secret</h2> <p>Leafy greens and root vegetables are bursting with <a href="https://www.sciencedirect.com/science/article/pii/S2666149723000312">vitamins, minerals, and antioxidants</a> – and it’s no secret that a diet consisting of these vegetables is crucial for maintaining a healthy weight, boosting the immune system, and preventing <a href="https://journals.sagepub.com/doi/10.1177/2048004016661435">heart disease, cancer and diabetes.</a> The multiple health benefits of leafy greens are partly because spinach, lettuce and beetroots are brimming with <a href="https://www.nature.com/articles/s41598-020-69931-x">nitrate</a>, which can be reduced to nitric oxide by nitrate-reducing bacteria inside the mouth.</p> <figure><iframe src="https://www.youtube.com/embed/7zrRlMGeBes?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption><span class="caption">Popeye knew a thing or two about the health benefits of eating leafy greens. Boomerang Official, 2017.</span></figcaption></figure> <p>Nitric oxide is known to <a href="https://www.sciencedirect.com/science/article/abs/pii/S0006295222004191">lower blood pressure</a> and improve <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0243755#:%7E:text=Nitrate%2Drich%20beetroot%20juice%20offsets,healthy%20male%20runners%20%7C%20PLOS%20ONE">exercise performance</a>. However, in the mouth, it helps to prevent the overgrowth of bad bacteria and reduces <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0243755#:%7E:text=Nitrate%2Drich%20beetroot%20juice%20offsets,healthy%20male%20runners%20%7C%20PLOS%20ONE">oral acidity</a>, both of which can cause gum disease and tooth decay.</p> <p>As part of our research on nitrate and oral health, <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0243755#:%7E:text=Nitrate%2Drich%20beetroot%20juice%20offsets,healthy%20male%20runners%20%7C%20PLOS%20ONE">we studied competitive athletes</a>. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9839431/">Athletes are prone to gum disease</a> due to high intake of carbohydrates – which can cause inflammation of the gum tissues – stress, and dry mouth from breathing hard during training.</p> <p>Our study showed that beetroot juice (containing approximately 12 <a href="https://www.nursingtimes.net/students/an-easy-guide-to-mmols-09-02-2012/">millimole</a> of nitrate) protected their teeth from acidic sports drinks and carbohydrate gels during exercise – suggesting that nitrate could be used as a prebiotic by athletes to reduce the risk of tooth decay.</p> <p>Nitrate offers a lot of promise as an oral health <a href="https://www.nature.com/articles/s41598-020-69931-x">prebiotic</a>. Good oral hygiene and a nitrate rich diet could be the key to a healthier body, a vibrant smile and disease-free gums. This is good news for those most at risk of oral health deterioration such as <a href="https://www.news-medical.net/health/Periodontitis-and-Pregnancy.aspx">pregnant women</a>, and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8771712/">the elderly</a>.</p> <p>In the UK, antiseptic mouthwashes containing <a href="https://www.nature.com/articles/s41598-020-61912-4">chlorhexidine</a> are commonly used to treat dental plaque and gum disease. Unfortunately, these mouthwashes are a blunderbuss approach to oral health, as they indiscriminately remove both good and bad bacteria and increase oral acidity, which can cause disease.</p> <p>Worryingly, early research also indicates that chlorhexidine may contribute to <a href="https://pubmed.ncbi.nlm.nih.gov/30967854/">antimicrobial resistance</a>. Resistance occurs when bacteria and fungi survive the effects of one or more <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4768623/">antimicrobial drugs</a> due to repeated exposure to these treatments. Antimicrobial resistance is a <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(21)02724-0/fulltext">global health concern</a>, predicted to cause 10 million deaths yearly by the year 2050.</p> <p>In contrast, dietary nitrate is more targeted. Nitrate eliminates disease-associated bacteria, reduces oral acidity and creates a balanced <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2944498/">oral microbiome</a>. The oral microbiome refers to all the microorganisms in the mouth. Nitrate offers exciting potential as an <a href="https://www.nature.com/articles/s41598-020-69931-x">oral health prebiotic</a>, which can be used to prevent disease onset or limit disease progression.</p> <h2>How many leafy greens for pearly whites?</h2> <p>So how much should we consume daily? As a rule of thumb, a generous helping of spinach, kale or beetroot at mealtimes contains about 6-10 mmol of nitrate and offers immediate health benefits.</p> <p>Work we have done with our collaborators has shown that treating <a href="https://www.nature.com/articles/s41598-020-69931-x">plaque samples</a> from periodontal disease patients with 6.5 mmol of nitrate increased healthy bacteria levels and reduced acidity.</p> <p>For example, consuming <a href="https://aap.onlinelibrary.wiley.com/doi/full/10.1002/JPER.20-0778">lettuce juice</a> for two weeks reduced gum inflammation and increased healthy bacteria levels in patients with gum disease.</p> <p>Growing evidence suggests that nitrate is a cornerstone of oral health. Crunching on a portion of vegetables at mealtimes can help to prevent or treat oral disease and keeps the mouth fresh and healthy.<!-- 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/221181/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/mia-cousins-burleigh-1201153"><em>Mia Cousins Burleigh</em></a><em>, Lecturer, School of Health and Life Sciences, <a href="https://theconversation.com/institutions/university-of-the-west-of-scotland-1385">University of the West of Scotland</a> and <a href="https://theconversation.com/profiles/siobhan-paula-moran-1506183">Siobhan Paula Moran</a>, PhD candidate, School of Health and Life Sciences, <a href="https://theconversation.com/institutions/university-of-the-west-of-scotland-1385">University of the West of Scotland</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/eating-leafy-greens-could-be-better-for-oral-health-than-using-mouthwash-221181">original article</a>.</em></p>

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Could you cope with a shock to your bank balance? 5 ways to check you are financially resilient

<p><em><a href="https://theconversation.com/profiles/bomikazi-zeka-680577">Bomikazi Zeka</a>, <a href="https://theconversation.com/institutions/university-of-canberra-865"><em>University of Canberra</em></a></em></p> <p>Imagine the dentist has just said you urgently need a A$2,000 dental crown. A week later, a pipe in your bathroom bursts, causing $8,000 worth of damage. Suddenly, you’ve been hit with a $10,000 financial shock.</p> <p>As the cost-of-living crisis plunges more households into financial uncertainty and at least <a href="https://melbourneinstitute.unimelb.edu.au/data/taking-the-pulse-of-the-nation-2022/2023/australians-face-challenging-budgetary-constraints#:%7E:text=Over%20the%20past%20six%20months,has%20increased%20to%2060%20percent.">one-third</a> of Australians struggle to make ends meet, it’s more important than ever to ask yourself: how financially resilient am I?</p> <p>Being financially resilient means you aren’t left financially devastated when an expensive emergency creeps up on you. Here are five key signs of financial resilience.</p> <h2>1. You have a plan for what you’d do if you suddenly lost your salary</h2> <p>Financial resilience means having a plan to fall back on during tough times. This extends to how you’d make money if you lost your job.</p> <p>In practice, that means things like making sure your skills and contacts are kept up to date so you can more easily find a new job. You might also consider whether a “side hustle” job such as tutoring could work for you in the short term, and how you’d put that plan into practice if needed. Perhaps you have a spare room in your home you could rent out for a period of time if you lost your salary.</p> <p>Those examples won’t work for everyone, of course, but it’s still worth asking yourself the question: what would I do if I lost my salary tomorrow?</p> <h2>2. You have enough liquid assets to meet an unexpected financial expense</h2> <p>Liquid assets means money that can be accessed quickly and easily to overcome an unplanned financial expense. Savings are a good example. They provide a buffer so you can cope in the short term if a financial shock strikes. The federal government’s Moneysmart website suggests you aim to have enough in your emergency savings fund to cover <a href="https://moneysmart.gov.au/saving/save-for-an-emergency-fund">three months of expenses</a>.</p> <p>Having an <a href="https://moneysmart.gov.au/glossary/offset-account">offset account</a> as part of a mortgage is another option that provides a buffer. Putting money in an offset account helps you save while reducing the amount of interest on a home loan. You can still access the money in an offset account at any time.</p> <h2>3. You have bought the right financial products, such as insurance</h2> <p>Financial products, such as insurance, hedge against potential losses.</p> <p>Personal insurance is important because it provides income in the event of death, illness or injury. Examples include:</p> <ul> <li> <p>life insurance (which pays out to your beneficiaries, such as your partner or children, when you die)</p> </li> <li> <p>total and permanent disability insurance (which means you may get some money if you acquire a disability that prevents you from working)</p> </li> <li> <p>income protection (which provides you with an income if you can no longer work)</p> </li> <li> <p>trauma cover (which covers a life-changing illness or injury, such as cancer or a stroke).</p> </li> </ul> <p>Check if your superannuation has any of these insurances included in it. <a href="https://www.griffith.edu.au/__data/assets/pdf_file/0030/295770/FPRJ-V4-ISS1-pp-53-75-insurance-literacy-in-australia.pdf">Research</a> has found that many Australians are underinsured.</p> <h2>4. You can still pay your debts when times are tough</h2> <p>Being able to borrow money can help when you’re in a tight spot. But knowing where to borrow from, how much to borrow and how to manage debt repayments is crucial.</p> <p>Financially resilient people use debt responsibly. That means:</p> <ul> <li> <p>not using debt for frivolous expenses like after-work drinks</p> </li> <li> <p>staying away from private money lenders</p> </li> <li> <p>being cautious about buy-now-pay-later services</p> </li> <li> <p>watching out for debts with high interest rates, such as payday loans and credit card debt</p> </li> <li> <p>maintaining debt repayments consistently.</p> </li> </ul> <p>If you’re having debt problems, talk to your lender about renegotiating your repayment arrangements, or contact the <a href="https://ndh.org.au/">National Debt Helpline</a> on 1800 007 007.</p> <h2>5. You are financially literate</h2> <p>Being financially literate means you can assess the benefits and risks of using savings or taking out debt to meet an unplanned financial need.</p> <p>As I have <a href="https://theconversation.com/are-you-financially-literate-here-are-7-signs-youre-on-the-right-track-202331">written</a> before on The Conversation, key signs of financial literacy include tracking your cashflow, building a budget, as well as understanding what debts you have and which to pay first.</p> <p>It also means storing your money across different places (such as superannuation, savings accounts, property and the share market) and understanding how financial assets like cash, shares and bonds work.</p> <p>Being aware of your financial strengths and weaknesses, and having financial goals is also important.</p> <p>Nobody is born knowing how to make sound financial decisions; it’s a skill that must be learned.</p> <p>It’s good to think about the resources you would draw upon to help get yourself out of a difficult financial situation – well before disaster strikes.<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/218126/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/bomikazi-zeka-680577"><em>Bomikazi Zeka</em></a><em>, Assistant Professor in Finance and Financial Planning, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</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/could-you-cope-with-a-shock-to-your-bank-balance-5-ways-to-check-you-are-financially-resilient-218126">original article</a>.</em></p>

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It’s extremely hot and I’m feeling weak and dizzy. Could I have heat stroke?

<p><em><a href="https://theconversation.com/profiles/lily-hospers-1060107">Lily Hospers</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/james-smallcombe-1412548">James Smallcombe</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/ollie-jay-114164">Ollie Jay</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p>Australia is braced for a hot, dry summer. El Nino is back, and this year it will occur alongside an <a href="https://www.abc.net.au/news/2023-08-22/positive-indian-ocean-dipole-to-coincide-with-el-nino/102756378">Indian Ocean dipole</a>, a climate pattern which will further amplify this hot and dry effect.</p> <p>Hot weather can place great stress on our bodies. When the environmental conditions exceed the limit at which we can adequately cope, we can suffer from heat-related illnesses.</p> <p>Heat illnesses can vary, from relatively mild heat exhaustion to the potentially life-threatening condition of heat stroke.</p> <h2>What are the signs and symptoms?</h2> <p>If you’re suffering from heat exhaustion, you may feel weakness, nausea, headaches or dizziness.</p> <p>Mild <a href="https://www.health.nsw.gov.au/environment/beattheheat/Pages/heat-related-illness.aspx">symptoms of heat exhaustion</a> can often be treated at home by reducing your levels of physical activity, finding shade, removing excess clothing, hydrating with water and perhaps even taking a cool shower.</p> <p>If left unchecked, heat exhaustion can progress to the far more serious condition of heat stroke, where your core temperature climbs upwards of 40°C. <a href="https://www.health.nsw.gov.au/environment/beattheheat/Pages/heat-related-illness.aspx">Symptoms</a> can develop rapidly and may include confusion, disorientation, agitation, convulsions, or it could even result in a coma.</p> <p>Heat stroke is a medical emergency and requires urgent treatment. Call an ambulance and start rapid, aggressive cooling by immersing the person in cold water (such as a cold bath). If this isn’t possible, apply ice packs to their neck, armpits and groin and cover the skin with lots of cool water.</p> <p>When it comes to cooling someone with suspected heat stroke, the quicker the better: cool first, transport second.</p> <h2>Why do we overheat?</h2> <p>Environmental conditions play an important role in determining our heat stress risk. If the air temperature, humidity and levels of sun exposure are high, we are much more likely to dangerously overheat.</p> <p>When the body gets hot, the heart pumps more warm blood to our skin to help lose heat. As air temperature rises, this way of shedding heat becomes ineffective. When air temperature is higher than the temperature of the skin (normally around 35°C), we start gaining heat from our surroundings.</p> <p>Sweating is by far our most effective physiological means of keeping cool. However, it is the <em>evaporation</em> of sweat from our skin that provides cooling relief.</p> <p>When the air is humid, it already contains a lot of moisture, and this reduces how efficiently sweat evaporates.</p> <p>Our physical activity levels and clothing also impact heat stress risk. When we move, our bodies generate metabolic heat as a by-product. The more intense physical activity is, the more heat we must lose to avoid dangerous rises in core temperature.</p> <p>Finally, clothing can act as an insulator and barrier for the evaporation of sweat, making it even more difficult for us to keep cool.</p> <h2>Who is most vulnerable in the heat?</h2> <p>Some people <a href="https://www.health.nsw.gov.au/environment/beattheheat/Pages/people-most-at-risk.aspx">are at greater risk</a> of developing heat illness than others. This can result from physiological limitations, such as a decreased capacity to sweat, or a reduced capacity to adapt our behaviour. When these two risk factors coincide, it’s a perfect storm of vulnerability.</p> <p>Take, for example, an elderly outdoor agricultural worker. Being aged over 60, their physiological capacity to sweat is reduced. The worker may also be wearing heavy safety clothing, which may further limit heat loss from the body. If they don’t slow down, seek shelter and adequately hydrate, they become even more vulnerable.</p> <p>When a person dies of heat stroke – which is relatively easy to diagnose – heat will be listed as a cause of death on a death certificate. Between 2001 and 2018 in Australia, 473 heat-related deaths were <a href="https://www.sciencedirect.com/science/article/pii/S2212420921006324">officially reported</a>.</p> <p>However, the true association between heat and death is thought to be far greater, with an <a href="https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(20)30100-5/fulltext">estimated 36,000 deaths</a> in Australia between 2006 and 2017.</p> <p>This is because most people who die during extreme heat events do not die from heat stroke. Instead, they they die of <a href="https://www.nejm.org/doi/full/10.1056/nejm199607113350203">other medical complications</a> such as cardiovascular or renal collapse, as additional strain is placed on essential organs such as the heart and kidneys.</p> <p>People with underlying health conditions are more likely to succumb to heat-associated complications before they develop critical core temperature (over 40°C) and heat stroke.</p> <p>In such cases, while the additional physiological strain imposed by the heat probably “caused” the death, the official “cause of death” is often listed as something else, such as a heart attack. This can make understanding the true health burden of extreme heat more difficult.</p> <h2>How to stay safe in the heat</h2> <p>Thankfully, there are effective, low-cost <a href="https://twitter.com/TheLancet/status/1677702906789740545">ways</a> of staying safe in the heat. These include: <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/215084/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <ul> <li>staying adequately hydrated</li> <li>getting out of the heat to a cooler area indoors or shaded area outdoors</li> <li>loosening or removing clothing</li> <li>cooling down any way you can: <ul> <li>using an electric fan (which can be used at 37°C and below, irrespective of age and humidity)</li> <li>using a cold-water spray</li> <li>applying a cool, damp sponge or cloth</li> <li>wetting clothes and skin</li> <li>having a cool shower or bath</li> <li>applying ice packs or crushed ice in a damp towel on the neck, groin and armpits.</li> </ul> </li> </ul> <p><a href="https://theconversation.com/profiles/lily-hospers-1060107"><em>Lily Hospers</em></a><em>, PhD Candidate, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/james-smallcombe-1412548">James Smallcombe</a>, Post-doctoral Research Associate, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/ollie-jay-114164">Ollie Jay</a>, Professor of Heat &amp; Health; Director of Heat &amp; Health Research Incubator; Director of Thermal Ergonomics Laboratory, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/its-extremely-hot-and-im-feeling-weak-and-dizzy-could-i-have-heat-stroke-215084">original ar</a><a href="https://theconversation.com/its-extremely-hot-and-im-feeling-weak-and-dizzy-could-i-have-heat-stroke-215084">ticle</a>.</em></p>

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Hello hay fever – why pressing under your nose could stop a sneeze but why you shouldn’t

<p><em><a href="https://theconversation.com/profiles/theresa-larkin-952095">Theresa Larkin</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> and <a href="https://theconversation.com/profiles/jessica-nealon-1481995">Jessica Nealon</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a></em></p> <p>If you have <a href="https://theconversation.com/sniffles-sneezing-and-cough-how-to-tell-if-its-a-simple-allergy-rather-than-the-virus-139657">hay fever</a>, you’ve probably been sneezing a lot lately.</p> <p>Sneezing is universal but also quite unique to each of us. It is a protective reflex action outside our conscious control, to remove irritants from inside our nose.</p> <p>The <a href="https://www.healthline.com/health/holding-in-a-sneeze">pressure in the airways</a> during a sneeze is more than 30 times greater than heavy breathing during exercise. Estimates of how fast a sneeze travels range from <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0059970">5 metres a second</a> to <a href="https://pubmed.ncbi.nlm.nih.gov/19617285/">more than 150 kilometres per hour</a>.</p> <p>You can sometimes stop a sneeze by holding your nose or pressing underneath it. This is related to the <a href="https://www.sciencedirect.com/topics/medicine-and-dentistry/gate-control-theory">gate control theory of pain</a> and the idea you can change neural responses with external stimulation. But given the velocity of a sneeze, it might not be a good idea to stop it after it has started.</p> <h2>An involuntary reflex</h2> <p>A sneeze is initiated when sensory nerves in our nose are <a href="https://journals.sagepub.com/doi/10.1177/1753465809340571?url_ver=Z39.88-2003&amp;rfr_id=ori:rid:crossref.org&amp;rfr_dat=cr_pub%20%200pubmed">stimulated by an irritant</a> such as allergens, viruses, bacteria or even fluid.</p> <p>The sensory nerves then carry this irritant information to the brain.</p> <p>When a threshold amount of irritant signals reach the brain, the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077498/">sneeze reflex is triggered</a>. A sneeze first involves a deep intake of breath and a <a href="https://www.scientificamerican.com/article/why-do-we-sneeze/">build-up of pressure inside the airways</a>. This is then followed by <a href="https://www.healthline.com/health/back-pain/back-pain-when-sneezing#sneezing-as-a-cause">contraction of the diaphragm</a> and rib muscles, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077498/">reflex closing of the eyes</a> and a strong exhalation.</p> <p>These are the “ah” and the “tchoo” phases of a sneeze.</p> <p>On the exhalation of a sneeze, your tongue is lifted to the roof of your mouth. This <a href="https://www.atsjournals.org/doi/10.1164/rccm.202004-1263PP">closes off the back of the mouth</a> so the air is forced mostly through your nose. The air expelled through the nose flushes out the irritants that caused the sneeze. The “tch” sound of a sneeze is the reflexive touching of the tongue to the roof of your mouth.</p> <h2>The trigeminal nerves</h2> <p>The trigeminal nerves are the <a href="https://my.clevelandclinic.org/health/body/21998-cranial-nerves">largest of our 12 pairs of cranial nerves</a> and the largest sensory nerves in the body.</p> <p>The left and right trigeminal nerves carry sensory information from the face to the brain. This includes touch, pain and irritation sensory information from the facial skin and from inside the nose and mouth. Within each trigeminal nerve are thousands of individual nerve branches that each carry a <a href="https://journals.sagepub.com/doi/full/10.1177/1744806920901890">specific type of sensory information</a>.</p> <h2>Sensory nerves communicate in the spinal cord</h2> <figure class="align-right zoomable"><a href="https://images.theconversation.com/files/555217/original/file-20231023-25-1lg691.png?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=1000&amp;fit=clip"><img src="https://images.theconversation.com/files/555217/original/file-20231023-25-1lg691.png?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=237&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/555217/original/file-20231023-25-1lg691.png?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=631&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/555217/original/file-20231023-25-1lg691.png?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=631&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/555217/original/file-20231023-25-1lg691.png?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=631&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/555217/original/file-20231023-25-1lg691.png?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=792&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/555217/original/file-20231023-25-1lg691.png?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=792&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/555217/original/file-20231023-25-1lg691.png?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=792&amp;fit=crop&amp;dpr=3 2262w" alt="drawing of face with nerves labelled" /></a><figcaption><span class="caption">Henry Gray’s anatomical illustration of the trigeminal nerve.</span> <span class="attribution"><a class="source" href="https://upload.wikimedia.org/wikipedia/commons/8/83/Gray778.png">Gray's Anatomy/Wikimedia Commons</a></span></figcaption></figure> <p>Sensory nerves travel to the brain via the spinal cord. The sensory nerves that carry pain and irritant signals are narrow, whereas those that carry touch information are wider and faster.</p> <p>In the spinal cord, these nerves communicate with each other via interneurons before sending their message to the brain. The interneurons are the “gates” of the <a href="https://www.physio-pedia.com/Gate_Control_Theory_of_Pain#:%7E:text=and%20trigger%20%E2%80%A2-,Introduction,be%20let%20through%20or%20restricted.">gate control theory of pain</a>.</p> <p>A nerve carrying a pain signal tells the interneuron to “open the gate” for the pain signal to reach the brain. But the larger nerves that carry touch information can “close the gate” and block the pain messages getting to the brain.</p> <p>This is why rubbing an injured area can reduce the sensation of pain.</p> <p><a href="https://www.frontiersin.org/articles/10.3389/fphys.2018.01037/full">One study</a> showed stimulating the trigeminal nerves by moving the jaw reduced tooth pain. We can observe this in action when babies instinctively <a href="https://chaimommas.com/2013/11/05/what-to-expect-with-teething-and-tooth-development-chart/">bite on things or pull their ear</a> when they are teething. These actions can stimulate the trigeminal touch nerves and reduce pain signals via the gate control mechanism.</p> <h2>So does putting your finger under your nose stop a sneeze?</h2> <p>There are <a href="https://www.healthline.com/health/how-to-stop-sneezing">many suggestions</a> of how to stop a sneeze. These include pulling your ear, putting your tongue to the roof of your mouth or the back of your teeth, touching your nose, or even sticking your finger in your nose.</p> <p>All of these stimulate the trigeminal touch nerves with the goal of telling the interneurons to “close the gate”. This can block the irritant signals from reaching the brain and triggering a sneeze.</p> <h2>But should you stop a sneeze?</h2> <p>What if an irritant in your nose has triggered a sneeze response, but you’re somewhere it might be considered inappropriate to sneeze. Should you stop it?</p> <p>Closing your mouth or nose during a sneeze increases the pressure in the airways <a href="https://pubmed.ncbi.nlm.nih.gov/26914240/">five to 20 times more than a normal sneeze</a>. With no escape, this <a href="https://journals.sagepub.com/doi/10.1177/1945892418823147#:%7E:text=The%20high%20Valsalva%20pressure%20generated,to%20all%20people%20who%20sneeze.">pressure has to be transmitted elsewhere</a> and that can damage your eyes, ears or blood vessels. Though the risk is low, brain aneurysm, ruptured throat and collapsed lung have been <a href="https://www.healthline.com/health/holding-in-a-sneeze#can-holding-a-sneeze-kill-you">reported</a>.</p> <p>So it’s probably best to try and prevent the sneeze reflex by treating allergies or addressing irritants. Failing that, embrace your personal sneeze style and <a href="https://theconversation.com/handkerchief-or-tissue-which-ones-better-for-our-health-and-the-planet-213065">sneeze into a tissue</a>. <!-- 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/215265/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/theresa-larkin-952095">Theresa Larkin</a>, Associate professor of Medical Sciences, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> and <a href="https://theconversation.com/profiles/jessica-nealon-1481995">Jessica Nealon</a>, Lecturer in Medical Sciences (Neuroscience), <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</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/hello-hay-fever-why-pressing-under-your-nose-could-stop-a-sneeze-but-why-you-shouldnt-215265">original article</a>.</em></p>

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How 22 minutes of exercise a day could reduce the health risks from sitting too long

<p><em><a href="https://theconversation.com/profiles/matthew-ahmadi-1241767">Matthew Ahmadi</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> and <a href="https://theconversation.com/profiles/emmanuel-stamatakis-161783">Emmanuel Stamatakis</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p>People in developed countries spend an average of <a href="https://doi.org/10.1136/bjsports-2022-106568">nine to ten hours</a> a day sitting. Whether it’s spending time in front of a computer, stuck in traffic, or unwinding in front of the TV, our lives have become increasingly sedentary.</p> <p>This is concerning because prolonged time spent sitting is <a href="https://bjsm.bmj.com/content/54/24/1451?s=09&amp;int_source=trendmd&amp;int_medium=cpc&amp;int_campaign=usage-042019">linked to a number of health issues</a> including obesity, heart disease, and certain types of cancers. These health issues can contribute to earlier death.</p> <p>But a <a href="https://doi.org/10.1136/bjsports-2022-106568">new study</a> suggests that for people over 50, getting just 22 minutes of exercise a day can lower the increased risk of premature death from a highly sedentary lifestyle.</p> <h2>What the researchers did</h2> <p>The team combined data from two studies from Norway, one from Sweden and one from the United States. The studies included about 12,000 people aged 50 or older who wore wearable devices to track how active and sedentary they were during their daily routines.</p> <p>Participants were followed up for at least two years (the median was 5.2 years) during the study period, which spanned 2003-2020.</p> <p>Analyses took several lifestyle and health factors into account, such as education, alcohol intake, smoking status, and previous history of heart disease, cancer and diabetes. All this data was linked to national death registries.</p> <h2>A 22 minute threshold</h2> <p>A total of 805 participants died during follow up. The researchers found people who were sedentary for more than 12 hours a day had the highest risk of death (a 38% higher risk than people who were sedentary for eight hours).</p> <p>However, this was only observed in those who did less than 22 minutes of moderate to vigorous physical activity daily. So for people who did more than 22 minutes of exercise, there was no longer a significantly heightened risk – that is, the risk became generally similar to those who were sedentary for eight hours.</p> <p>Higher daily duration of physical activity was consistently associated with lower risk of death, regardless of total sedentary time. For example, the team reported an additional ten minutes of moderate to vigorous physical activity each day could lower mortality risk by up to 15% for people who were sedentary less than 10.5 hours a day. For those considered highly sedentary (10.5 hours a day or more), an additional ten minutes lowered mortality risk by up to 35%.</p> <h2>The study had some limitations</h2> <p>The team couldn’t assess how changes in physical activity or sedentary time over several months or years may affect risk of death. And the study included only participants aged 50 and above, making results less applicable to younger age groups.</p> <p>Further, cultural and lifestyle differences between countries may have influenced how data between studies was measured and analysed.</p> <p>Ultimately, because this study was observational, we can’t draw conclusions on cause and effect with certainty. But the results of this research align with a growing body of evidence exploring the relationship between physical activity, sedentary time, and death.</p> <h2>It’s positive news</h2> <p>Research has previously suggested <a href="https://bjsm.bmj.com/content/54/24/1499">physical activity may offset</a> health risks associated with <a href="https://www.jacc.org/doi/abs/10.1016/j.jacc.2019.02.031">high sedentary time</a>.</p> <p>The good news is, even short bouts of exercise can have these positive effects. In this study, the 22 minutes wasn’t necessarily done all at once. It was a total of the physical activity someone did in a day, and would have included incidental exercise (activity that’s part of a daily routine, such as climbing the stairs).</p> <p>Several studies using wearable devices have found short bursts of high-intensity everyday activities such as stair climbing or energetic outdoor home maintenance activities such as mowing the lawn or cleaning the windows can lower <a href="https://www.nature.com/articles/s41591-022-02100-x">mortality</a>, <a href="https://academic.oup.com/eurheartj/article/43/46/4801/6771381">heart disease</a> and <a href="https://jamanetwork.com/journals/jamaoncology/fullarticle/2807734">cancer</a> risk.</p> <p>A recent study using wearable devices found moderate to vigorous bouts of activity <a href="https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(23)00183-4/fulltext">lasting three to five minutes</a> provide similar benefits to bouts longer than ten minutes when it comes to stroke and heart attack risk.</p> <p>Several other studies have found <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2596007">being active just on the weekend</a> provides similar health benefits as <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2794038">being active throughout the week</a>.</p> <p>Research has also shown the benefits of <a href="https://jamanetwork.com/journals/jamaneurology/fullarticle/2795819">physical activity</a> and <a href="https://jamanetwork.com/journals/jama/article-abstract/2809418">reducing sedentary time</a> extend to cognitive health.</p> <p>Routines such as desk jobs can foster a sedentary lifestyle that may be difficult to shift. But mixing short bursts of activity into our day can make a significant difference towards improving our health and longevity.</p> <p>Whether it’s a brisk walk during lunch, taking the stairs, or even a short at-home workout, this study is yet another to suggest that every minute counts.<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/216259/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/matthew-ahmadi-1241767">Matthew Ahmadi</a>, Postdoctoral Research Fellow, Faculty of Medicine and Health, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> and <a href="https://theconversation.com/profiles/emmanuel-stamatakis-161783">Emmanuel Stamatakis</a>, Professor of Physical Activity, Lifestyle, and Population Health, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p><em>Image credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-22-minutes-of-exercise-a-day-could-reduce-the-health-risks-from-sitting-too-long-216259">original article</a>.</em></p>

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Why do I bruise so easily? Could it be something serious?

<p><em><a href="https://theconversation.com/profiles/sant-rayn-pasricha-9134">Sant-Rayn Pasricha</a>, <a href="https://theconversation.com/institutions/walter-and-eliza-hall-institute-822">Walter and Eliza Hall Institute</a></em></p> <p>After a bump, we can expect a bruise. But what if we find ourselves bruising without any noticeable cause? What might be behind it? Should we worry?</p> <p>Around <a href="https://pubmed.ncbi.nlm.nih.gov/20942847/">18%</a> of adults report easy bruising. As haematologists (blood doctors), we are often asked for advice when people are worried they might bruise too easily.</p> <p>Here is how we think about the problem.</p> <h2>What the blood does</h2> <p>Firstly, it helps to understand the complex, carefully balanced systems in our body that protect us from bleeding.</p> <p>Blood flows as a liquid through our blood vessels, carrying red cells with their cargo of oxygen and immune cells to defend us from infections, to our brain, muscles and internal organs. Blood contains ingredients that are carefully balanced to protect us from bleeding if we are injured, while simultaneously minimising the risk of dangerous blood clot formation.</p> <p>If a “puncture” occurs in a blood vessel, blood can rapidly thicken to form a jellylike clot, to minimise blood loss until the vessel repairs itself. To achieve this, tiny cell fragments called <a href="https://www.redcrossblood.org/donate-blood/dlp/platelet-information.html#:%7E:text=Platelets%2C%20or%20thrombocytes%2C%20are%20small,white%20blood%20cells%2C%20and%20platelets.">platelets</a> that circulate in the blood bind to the damaged blood vessel wall.</p> <p>A host of proteins (<a href="https://www.ncbi.nlm.nih.gov/books/NBK507850/">clotting factors</a>), attracted by the platelets and damaged vessel wall, then combine to thicken the blood at the site and form a blood clot. Like all blood cells, platelets are made in the bone marrow, while clotting factors are mostly made in the liver.</p> <p>So what can go wrong? If we have a problem affecting either our clotting factors, our platelets, or our blood vessel walls, we can find ourselves developing easy bruising or even problematic bleeding.</p> <h2>Could it be a problem?</h2> <p>In many patients who report easy bruising, haematologists can’t find any particular cause.</p> <p>Blood doctors are usually more cautious when a person has a constellation of problems related to bleeding. For example, a disorder is more likely if the bruising is widespread with <a href="https://www.webmd.com/first-aid/ss/slideshow-bruise-guide">large bruises</a>, is accompanied by frequent <a href="https://my.clevelandclinic.org/health/diseases/13464-nosebleed-epistaxis">nosebleeds</a>, <a href="https://www.cdc.gov/ncbddd/blooddisorders/women/symptoms.html">heavy periods</a>, problems with bleeding after major dental work, surgery or childbirth – or even <a href="https://pubmed.ncbi.nlm.nih.gov/30017659/">spontaneous serious bleeding</a> into joints or into the brain.</p> <p>A few simple tests can help us figure out if there is likely to be a serious problem.</p> <p>The first we would perform for any person reporting easy bruising is a <a href="https://www.healthdirect.gov.au/full-blood-count">full blood count</a>. This will include a measurement of the platelet count and reliably show if the platelet numbers are normal.</p> <p>Our platelets can be reduced for a number of reasons – either because they are not being produced in the bone marrow appropriately or in sufficient quantity, or because they are being removed from the circulation too quickly.</p> <p>The latter scenario happens in a common condition called <a href="https://www.ncbi.nlm.nih.gov/books/NBK537240/#:%7E:text=Immune%20thrombocytopenic%20purpura%20(ITP)%20is%20an%20autoimmune%20disease%20characterized%20by,autoantibodies%20sensitize%20the%20circulating%20platelets.">immune thrombocytopenic purpura</a>. This condition can affect children or adults out of the blue or following a viral infection. Patients can develop severe reductions in their platelet count and come out in a fine rash, which is actually small bruises.</p> <p>In children, it is usually a short-term condition that recovers by itself. In adults, severe cases may need treatment with medicines that suppress the immune system or boost platelet production. Sometimes adults need surgery to remove the spleen.</p> <h2>Problems with clotting proteins and diseases</h2> <p>Clotting factors – the proteins mentioned earlier – can be affected by a range of inherited or acquired causes.</p> <p>Some people are born with low levels of important factors that help the blood clot when it needs to control bleeding.</p> <p><a href="https://www.hemophilia.org/bleeding-disorders-a-z/types/hemophilia-a">Haemophilia A</a> is seen almost exclusively in men and is caused by a genetic reduction in Factor VIII (a key clotting factor). Both men and women can have <a href="https://www.cdc.gov/ncbddd/vwd/facts.html">von Willebrand Disease</a>, which involves reduced production or function of another key clotting factor.</p> <p>Liver disease can also cause clotting problems. That’s why the second test we perform in any person reporting easy bruising is to measure clotting function. If we find an abnormality, we’ll follow up by testing the levels of key clotting factors.</p> <h2>Problems with blood vessels</h2> <p>Though rare today, severe vitamin C deficiency used to more commonly cause easy bruising and gum bleeding (“<a href="https://www.healthdirect.gov.au/scurvy">scurvy</a>”) and <a href="https://www.webmd.com/skin-problems-and-treatments/ss/slideshow-why-bruise-easily">deficiencies</a> can still cause bruising.</p> <p>Several diseases can cause blood vessel thinning or inflammation, including <a href="https://www.rch.org.au/clinicalguide/guideline_index/HenochSchonlein_Purpura/">Henoch-Schonlein purpura</a> – an autoimmune condition that results in leg and thigh bruising.</p> <p><a href="https://www.healthline.com/health/senile-purpura">Older people</a> can have fragile skin and blood vessels, making bruising more likely.</p> <h2>Medicines and supplements</h2> <p>We always ask patients about their medication and alternative medicine use.</p> <p><a href="https://www.nhs.uk/medicines/low-dose-aspirin/side-effects-of-low-dose-aspirin/#:%7E:text=Because%20aspirin%20helps%20to%20stop,an%20injury%20or%20a%20cut.">Aspirin</a> – often prescribed to prevent platelets from worsening the risk of cardiac disease or stroke – can also reduce platelet function.</p> <p>Medications like clopidogrel (to stop problem clotting) and non steroidal anti-inflammatory drugs (like ibuprofen or others taken for pain and inflammation) can <a href="https://www.uptodate.com/contents/nonsteroidal-antiinflammatory-drugs-nsaids-beyond-the-basics">reduce platelet function</a>. <a href="https://www.ahajournals.org/doi/10.1161/STROKEAHA.120.029541">Blood thinners</a> such as warfarin, apixaban and rivaroxaban, prescribed to people with a higher risk of clots leading to stroke, can affect bruising.</p> <p>People using oral or inhaled <a href="https://www.ncbi.nlm.nih.gov/books/NBK531462/#:%7E:text=Oral%20Administration&amp;text=Long%2Dterm%20oral%20corticosteroid%20therapy,sclerosis%2C%20organ%20transplantation%2C%20etc.">corticosteroids</a> for a prolonged period (such as for chronic illnesses) may notice increased bruising because of thinning of the skin and weakened blood vessel walls.</p> <p>Over-the-counter supplements including <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3760599/">gingko and vitamin E</a> can also promote easy bruising, as can some <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5035804/">antidepressant</a> medications.</p> <h2>Questions of abuse and trauma</h2> <p>Finally, blood vessels can be damaged by trauma. Clinicians should carefully ask if the person has experienced any injuries, including a sensitive <a href="https://www.aafp.org/pubs/afp/issues/2016/0215/p279.html">consideration</a> of child abuse or intimate partner violence.</p> <p>While there are many medical conditions that can cause easy bruising, if you don’t have a strong history of other forms of excessive bleeding, and your blood counts and clotting function tests are normal, it shouldn’t be a cause for concern.<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/207736/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/sant-rayn-pasricha-9134">Sant-Rayn Pasricha</a>, Division Head, Population Health and Immunity, <a href="https://theconversation.com/institutions/walter-and-eliza-hall-institute-822">Walter and Eliza Hall Institute</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/why-do-i-bruise-so-easily-could-it-be-something-serious-207736">original article</a>.</em></p>

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These 11 simple everyday things could be ruining your hearing

<p><strong>Protect your ears</strong></p> <p>You know a leaf blower can do a number on your hearing or a loud rock concert can make your ears ring for days. But there are all sorts of surprising everyday items that can have an impact on your hearing, and you don’t want to wait until you’re collecting Social Security to take action – Millennials are losing their hearing, too.</p> <p>From your kitchen to your yard, your medicines to your health conditions, here are things that affect your ears. Take a listen.</p> <p><strong>Blood-related conditions </strong></p> <p>Types 1 and 2 diabetes, high blood pressure and high cholesterol affect almost every cell in the body – including the ears. Vibrations from tiny hair cells in your ears send your brain messages about what you’re hearing, but those cells need proper blood flow. </p> <p>“All those hair cells are fed nutrients by tiny little capillaries,” says audiologist Craig A. Kasper. “If there’s any problem with blood flow, you’re not going to get those hair cells to grow.” People who have diabetes, for instance, are twice as likely to experience hearing loss than the rest of the population, he says.</p> <p><strong>Blow-dryers</strong></p> <p>A hairdryer near your head could be putting out 85 or more decibels of noise. Long or repeated exposure to sounds at or above 85 dB is when people are at risk of hearing loss, says the US National Institutes of Health. You’d probably have to dry your hair for eight hours straight before it did any damage, but that loud part of your beauty regime could add up over time, says clinical audiologist Kit Frank. </p> <p>“The more you use [blow-dryers] and the longer you use them, the more likely you are to have damage,” she says. “It might not do immediate damage, but over time it will.”</p> <p><strong>Loud music</strong></p> <p>You know what it was like when you came home after a loud concert: The ringing in your ears was a sure sign the music was too loud. But even the tunes coming through your headphones could damage your ears. Earbuds are typically more damaging than over-the-ear headphones because they rest deeper in your ear canal, says Frank. </p> <p>And if you crank up the volume to drown out the noise around you, things get even riskier, says Kasper. “You typically have to compete with the environmental noise to hear the music,” he says. “That’s when it becomes dangerous.” Sticking with volume at or below 60 per cent will keep the sound at a safe level, he says. If you can’t hear at that volume, buy sound-blocking headphones to cut out the outside noise.</p> <p><strong>Skipping your annual check-up</strong></p> <p>Most hearing loss comes from gradual damage to your inner ear, but blockages are totally treatable. During your annual visit to your GP, your doctor should check the inside of your ears for wax build-up. Skip that check-up and you might end up with clogged earwax muffling your hearing, says Frank. </p> <p>But you might also get stuffed-up ears after a specific event, says Kasper. “It could be someone has a history of sinus infections or allergies, or just took multiple plane rides and their ears are clogged,” he says. “It makes us feel like we’re underwater."</p> <p><strong>Prescriptions </strong></p> <p>Hearing loss could be a side effect of your medication. Some diuretics for heart disease, chemotherapy and antibiotics (especially gentamicin, neomycin, and others in the -mycin family) could damage your ears. </p> <p>Getting better is your first priority, but it’s worth talking to your doctor about whether the dose is high enough to do damage. “High doses of any antibiotic can be dangerous,” says Frank. “Usually myacins are used in high doses.”</p> <p><strong>Over-the-counter pain relievers </strong></p> <p>Even pain relievers you get over the counter, like aspirin and ibuprofen, could do damage in high amounts. Any hearing loss or tinnitus from them is usually temporary, but the side effects are sometimes permanent. </p> <p>As long as you stick with baby aspirin or regular doses of a pain medication, though, you won’t risk ruining your hearing, says Kasper.</p> <p><strong>High fever</strong></p> <p>As if a high fever weren’t bad enough, that elevated temperature could also damage the nerves in your inner ear, either because of inflammation or lack of oxygen. </p> <p>“If you don’t get that oxygen to the nerves, they break down and they don’t work like they should,” says Frank.</p> <p><strong>Exercise classes</strong></p> <p>Exercise classes are often very loud. The music blasting at your group workout might power you through your sweat session, but it might be working your ears in a bad way. “If you walk out of spin classes and your ears are buzzing, that’s an indication that you may have done damage to your ears,” says Kasper. </p> <p>Download an app to your smartphone to measure the sound level around you throughout your day, he recommends. Consider using hearing protection if your fitness centre is particularly noisy.</p> <p><strong>Kitchen appliances</strong></p> <p>Noisy appliances like blenders and coffee grinders could do damage to your ears over time. The more often you get those noisy blades going, the more trauma your ears go through. Hard-core chefs should consider ear protection, though the occasional smoothie isn’t anything to worry about. </p> <p>“If you’re in the kitchen and cooking and using a blender all day, that’s a problem,” says Frank. “If you use it for ten seconds once a week, it probably won’t be a problem for you.”</p> <p><strong>Power tools </strong></p> <p>The racket from lawnmowers, jackhammers, leaf blowers, drills and other power tools isn’t just a headache, it also risks hearing damage. You’ll need to protect your ears, but earplugs might not be the best choice. Putting fingers grimy from the tools so close to your ear canal could put you at risk for infection, says Kasper. </p> <p>Instead, pick up a pair of earmuffs from the hardware store. “They go right over the ear, and they’re easy to take on and off,” Kasper says.</p> <p><strong>Your commute</strong></p> <p>Public transport can be noisy, and sitting on a train or bus for half an hour to and from work could add up over time and hurt your ears, says Frank. </p> <p>Plus, the siren of an emergency vehicle passing you on the street could be loud enough to do some damage. “Covering your ears is a good thing – it’s not silly,” says Frank.</p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/healthsmart/conditions/hearing/listen-up-11-surprising-things-that-could-ruin-your-hearing?pages=1" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

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These top 10 tourist attractions could disappear in your lifetime

<p><strong>Places to visit - and protect </strong></p> <p>When places are well-known and popular – historical and modern alike – we might take it for granted that they’ll be around forever. But sadly, many of the world’s best known and culturally significant landmarks are in jeopardy. </p> <p>Human activity has had a devastating effect on many valued places, including massive milestones of human achievement. And many of these are so much more than just tourist attractions – they’re unique, valuable remnants of ancient times and civilisations.</p> <p><strong>The Great Barrier Reef</strong></p> <p>This massive, once-thriving coral reef has suffered enormously over recent years, with coral bleaching – caused by climate change – stripping the coral of its nutrients. This, in turn, harms the rich marine life that calls the reef home. </p> <p>And, of course, this also depletes it of the dazzling colours that once were a hallmark of the Great Barrier Reef’s underwater wonder. The reef remains the largest coral reef ecosystem in the world, but projections have warned that the damage to it could become irreversible in the next 10 years.</p> <p><strong>Old City of Jerusalem</strong></p> <p>One of the world’s most spiritually significant places, the Old City of Jerusalem, is in danger of disappearing, UNESCO has found. The walls of the Old City are one of its trademark features. Most famously, the Western Wall, also known as the Wailing Wall, is a valuable pilgrimage site for people of the Jewish faith, one that dates back to around 20 BCE. </p> <p>The Wall is the only remnant of the city’s Second Temple. The city was actually listed on UNESCO’s list of endangered cultural sites in the 1980s. Widespread urbanisation has been found to pose a significant threat to the city.</p> <p><strong>Everglades National Park </strong></p> <p>This stunning Floridian wildlife sanctuary has sadly found itself fighting for its life in recent years. As ‘the largest designated subtropical wilderness reserve’ in North America, according to UNESCO, it’s been a beloved travel destination for American citizens for decades, but the ravages of time and human activity have not been kind to it. </p> <p>Its survival first came into question after it was battered by Hurricane Andrew in 1993. But it’s human influence that has posed the primary threat, as water flow to the site has decreased and the impacts of pollution have increased, resulting in harmful algal blooms. Its vast, diverse wildlife is more threatened than ever before.</p> <p><strong>The Taj Mahal </strong></p> <p>It’s hard to imagine this monolithic structure, located in Agra, India, being in danger. The structure itself is in some jeopardy from the elements, but the primary reason for concern is that the Indian Supreme Court could potentially close the attraction. The court has butted heads with the government, claiming that unless the government does a better job of preserving it, they’ll have to shut it down. </p> <p>Pollution is visibly altering the Taj’s pristine surface. It’s also experienced insect infestations. Flies of the genus Geoldichironomus, which breed in the heavily polluted Yamuna River, neighbouring the Taj, have encroached upon the structure in recent years.</p> <p><strong>Mount Kilimanjaro's peak </strong></p> <p>This revered mountain, one of the Seven Summits, proves that even giants can fall to climate change. While the mountain itself, located in Tanzania, isn’t in imminent danger, its iconic snow cap might vanish – and shockingly soon. </p> <p>Research found that the snow cap had lost 85 per cent of the total area of its ice fields between 1912 and 2007, and the remaining ice could be history as early as 2030.</p> <p><strong>Machu Picchu</strong></p> <p>Located in southern Peru, Machu Picchu is the remains of a huge stone citadel that was built during the 15th century. These incredible Incan ruins are widely considered one of the must-see spots in South America. Unfortunately, this has backfired in a way. </p> <p>The site has been a victim of over-tourism, seeing the detrimental effects of the surge of tourists it gets as they wear down the structures. In addition, the area surrounding Machu Picchu has seen rampant urbanisation, as well as mudslides and fires, in recent years, leading UNESCO to work for its preservation.</p> <p><strong>Portobelo-San Lorenzo forts</strong></p> <p>While not as ancient as some of the other sites mentioned here, these fortifications on the Panama coast are considered historically significant. The Portobelo-San Lorenzo forts were constructed by the Spanish in Panama in efforts to protect trade routes; they were built over two centuries, starting in the 1590s. They demonstrate a wide range of architectural styles, featuring everything from medieval-style castles to neo-classical 18th-century redresses. </p> <p>The forts face a couple of challenges, urbanisation has encroached upon them on land, and a shrinking coastline and erosion present natural threats on the coastal side. Maintenance has also fallen by the wayside. They were listed as endangered in 2012.</p> <p><strong>Hatra</strong></p> <p>These grand ruins stand in the Al-Jazīrah region of Baghdad, Iraq. As the capital of the first Arab Kingdom, Araba, Hatra is a site of massive historical significance. It withstood Roman military force in the second century CE. It was the king of the Sāsānian Empire, an early Iranian regime, who eventually destroyed it in the third century. The ruins went undiscovered until the 1830s; German archaeologists only began excavating it in the early 1900s. </p> <p>In addition to becoming a UNESCO world heritage site, Hatra was also immortalised as the temple featured in The Exorcist. Sadly, it became a target of ISIS in 2015. Militants assailed the structures with bullets and destroyed statues, seeking to dismantle remnants of polytheism. It was after this that UNESCO gave it an endangered status.</p> <p><strong>Nan Madol</strong></p> <p>This remarkable architectural jewel of the ancient world dates back to the 1200s. It spans more than 100 islands and islets surrounding the Federated States of Micronesia, to the northeast of Papua New Guinea. Throughout the 1200s to the 1500s, indigenous people from the island of Pohnpei built an expansive ‘city on water’, constructing more than 100 man-made islets out of coral boulders and basalt. </p> <p>The stunning expanse, untouched for hundreds of years, is a testament to the ingenuity and skill of ancient Pacific Islander peoples. However, it’s the forces of nature this time that pose a danger to it as plants, storms and water damage encroach upon the impressive structures. It has been on UNESCO’s endangered sites list since 2016.</p> <p><strong>How to help</strong></p> <p>There are plenty of resources you can use to help preserve endangered spots like these. For starters, you could donate to <a href="https://whc.unesco.org/en/donation" target="_blank" rel="noopener">UNESCO’s World Heritage Centre</a>. UNESCO also gives citizens an option to report threats to protected sites (<a href="https://whc.unesco.org/en/158/" target="_blank" rel="noopener">scroll to the bottom of this page</a> for contact information. </p> <p>And if you choose to visit these spots, treat them with the utmost care! Be respectful, don’t touch anything you’re not explicitly allowed to touch, and do your part to keep the area clean.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/travel/travel-hints-tips/10-top-tourist-attractions-that-could-disappear-in-your-lifetime?pages=1" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

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These 8 health changes could mean you need to eat more vegetables

<p><strong>8 clear signs you're not eating enough vegetables</strong></p> <p>You know veggies are good for you. You may also think you’re eating enough. The truth is, you probably aren’t. Read on to discover the many ways in which your body is telling you that it needs more fruit and vegetables, and what nutrients it craves.</p> <p><strong>How many veggies do you eat, anyway?</strong></p> <p>You may think you eat enough vegetables, but more than likely, you don’t. On average, we only get two servings of vegetables per day. </p> <p>The Australia Dietary Guidelines recommend adults eat five servings of vegetables (one serve equals 75 g of vegetables, approximately half a cup of cooked or one cup of salad veg) and two servings of fruit (one serve equals 150 g, about one apple or two apricots) per day. Skipping key nutrients can seriously affect your overall health.</p> <p><strong>There's a lack of colour on your plate </strong></p> <p>We’ve come a long way since the old meat and two veg. But there are still plenty of people that stick to the simple formula. However, “it isn’t very colourful or loaded with balanced nutrition,” says dietitian Abby Sauer. “And even though they may be favourites, pasta, rice and bread don’t add much colour or much nutrition to your meals in terms of essential vitamins and minerals.”</p> <p><strong>You bruise easily </strong></p> <p>Consuming too little vitamin C can cause you to bruise easily, as well as increase bleeding around gums and slow the healing process. Vitamin C can be consumed by eating red capsicums, kale, red chilli peppers, dark leafy vegetables, broccoli, brussels sprouts and tomatoes.</p> <p><strong>You're tired all the time</strong></p> <p>Deficiency in folate can cause fatigue and anaemia. This B vitamin can be found in dark leafy greens, legumes and starchy vegetables such as black-eyed peas, kidney beans, lima beans, navy beans, asparagus and lentils.</p> <p><strong>That nagging cold won't go away</strong></p> <p>“If you lack vegetables in your diet and the important vitamins they provide, your body may lack the defences it needs to release free radical fighters against viruses,” says Sauer. “Stock your fridge with dark leafy green vegetables, an excellent source of vitamin C, to give your immune system a boost and help shorten your recovery time.”</p> <p><strong>Your memory is foggy</strong></p> <p>While occasional forgetfulness can affect all ages, if you find your brain’s processing speed and efficiency fading as you get older, a lack of nutrients could be the culprit. </p> <p>“Lutein, a nutrient which has been shown in early research to enhance learning and memory, can be found in a variety of vegetables, such as leafy greens, carrots, broccoli, corn and tomatoes,” says Sauer. “Adding a few or all of these vegetables to your weekly meals can provide a helpful and natural brain boost.”</p> <p><strong>Daily stressors are getting harder to handle </strong></p> <p>While stress is an inevitable part of life, how we eat and treat ourselves directly affects our body’s response. “Inflammation is your body’s natural response to stress, so if you’re not handling stress well, inflammation and its damaging effects could be taking place,” says Sauer. </p> <p>“Foods rich in anti-inflammatory compounds, such as unsaturated fatty acids [like salmon and tuna], antioxidants, polyphenols and carotenoids [like green leafy vegetables and bright-coloured capsicums] can help lower the levels of inflammation in the body and increase your mental capabilities to handle life’s curveballs.”</p> <p><strong>You're prone to muscle cramps</strong></p> <p>Fruit and vegetables contain potassium that may prevent muscle cramps, especially if you exercise regularly or spend a lot of time outside in the hot summer months, says dietitian Dr Emily Rubin. “One medium banana has 422 mg of potassium.”</p> <p><strong>Your scales won't budge </strong></p> <p>“Fruit and vegetables have fibre, which makes you feel full so you eat less,” says Rubin. “Most fruit and vegetables are low in kilojoules. Fruit may also help with those sweet cravings. Choosing a bowl of strawberries instead of ice cream can save you 800 kilojoules.”</p> <p><strong>Eat more veggies: Keep them on hand </strong></p> <p>According to medical weight-loss specialist Dr Adrienne Youdim, prep is everything. “Spend a Sunday grilling your favourite veggies. Make them in abundance so that they can be incorporated into your salad or lunchbox,” she says.</p> <p><strong>Eat more veggies: Get one serving per meal </strong></p> <p>“Adding colour and variety to your daily meals with at least one serving of fruit or vegetables per meal can be as easy as thawing out a bag of frozen green beans, slicing up an apple or adding a bowl of colourful berries,” says Sauer.</p> <p><strong>Eat more veggies: Buy frozen</strong></p> <p>“Many people avoid fresh vegetables because they go off before they get a chance to eat them,” says clinical oncology dietitian Crystal Langlois. “Buying frozen vegetables is a great alternative that is convenient and easy. If all the prep work and chopping scares you, many supermarkets carry pre-chopped items in both the frozen and fresh produce areas.”</p> <p>And if you still have that inner-kid kicking and screaming to avoid eating your veggies, blend your veggies into shakes or smoothies. “The taste of vegetables is easily masked in shakes or smoothies by using fruit and fruits juice,” says Langlois. “Small diced mushrooms can be incorporated into hamburgers or Bolognese, as well.”</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/healthsmart/diet/8-clear-signs-youre-not-eating-enough-vegetables?pages=1" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

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9 signs you have inflammation in your body. Could an anti-inflammatory diet help?

<p><em><a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a></em></p> <p>There is a lot of health buzz around the term “inflammation” right now. From new scientific <a href="https://medicalxpress.com/news/2023-07-inflammation-discovery-aging-age-related-diseases.html">discoveries</a> to <a href="https://people.com/health/gwyneth-paltrow-addresses-backlash-anti-inflammatory-diet/">celebrities</a> and social media influencers, it seems like everyone is talking about this important bodily process and its potential impact on our health.</p> <p>“<a href="https://www.nature.com/articles/s41574-018-0059-4">Inflammaging</a>” is a specific term you may also have seen. It’s an age-related increase in persistent, low-grade inflammation in blood and tissue, which is a strong risk factor for many conditions and diseases.</p> <p>So, can an anti-inflammatory diet help reduce inflammation? Let’s take a look.</p> <h2>What is inflammation?</h2> <p>When our body becomes injured or encounters an infection, it activates defence mechanisms to protect itself. It does this by instructing our cells to fight off the invader. This fighting process <a href="https://www.nature.com/articles/s41591-019-0675-0#citeas">causes inflammation</a>, which often presents as swelling, redness and pain.</p> <p>In the short-term, inflammation is a sign your body is healing, whether from a grazed knee or a cold.</p> <p>If inflammation persists for a longer time it’s called “chronic”. That can indicate a <a href="https://www.nature.com/articles/s41467-018-05800-6">health problem</a> such as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3638313/">arthritis</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6719998/#B2-ijms-20-03879">heart disease</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523054/">diabetes</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3390758/">dementia</a> or other autoimmune disorders.</p> <p>The <a href="https://www.ncbi.nlm.nih.gov/books/NBK493173/">signs and symptoms</a> of chronic inflammation may be present from several months to years and include:</p> <ol> <li>persistent pain</li> <li>chronic fatigue or insomnia</li> <li>joint stiffness</li> <li>skin problems</li> <li>elevated blood markers (such as <a href="https://www.healthdirect.gov.au/c-reactive-protein-CRP-blood-test">C-reactive protein</a>)</li> <li>gastrointestinal issues (constipation, diarrhoea, acid reflux)</li> <li>depression, anxiety and mood disorders</li> <li>unintended weight gain or loss</li> <li>frequent colds or flu.</li> </ol> <h2>What role does diet play?</h2> <p>The relationship between food and inflammation is <a href="https://www.sciencedirect.com/science/article/pii/S0735109706013350">well recognised</a>. Overall, some food components may activate the immune system by producing pro-inflammatory cytokines (small proteins important in cell signaling) or reducing the production of anti-inflammatory cytokines.</p> <p>A “<a href="https://theconversation.com/clear-evidence-for-a-link-between-pro-inflammatory-diets-and-27-chronic-diseases-heres-how-you-can-eat-better-158451">pro-inflammatory diet</a>” may increase inflammation in the body over the long term. Such diets are usually low in fresh produce like fruits, vegetables and wholegrains, and high in commercially baked goods, fried foods, added sugars and red and processed meats.</p> <p>In contrast, an “<a href="https://academic.oup.com/ajcn/article/80/4/1029/4690355">anti-inflammatory</a>” diet is associated with less inflammation in the body. There is no single anti-inflammatory diet. Two well-recognised, evidence-backed examples are the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet.</p> <p>Anti-inflammatory diets typically include the following elements:</p> <p><strong>1. high in antioxidants.</strong> These compounds help the body fight free radicals or unstable atoms, that in high quantities are linked to illnesses such as cancer and heart disease. The best way to consume antioxidants is by eating lots of fruits and vegetables. Research shows frozen, dried and canned fruits and vegetables can be <a href="https://theconversation.com/frozen-and-tinned-foods-can-be-just-as-nutritious-as-fresh-produce-heres-how-201740">just as good as fresh</a></p> <p><strong>2. high in “healthy”, unsaturated fatty acids.</strong> Monounsaturated fats and omega-3-fatty acids are found in fish (sardines, mackerel, salmon and tuna), seeds, nuts, and plant-based oils (olive oil and flaxseed oil)</p> <p><strong>3. high in fibre and prebiotics.</strong> Carrots, cauliflower, broccoli and leafy greens are good sources of fibre. Prebiotics promote the growth of beneficial microorganisms in our intestines and can come from onions, leeks, asparagus, garlic, bananas, lentils and legumes</p> <p><strong>4. low in processed foods.</strong> These contain refined carbohydrates (pastries, pies, sugar-sweetened beverages, deep-fried foods and processed meats).</p> <h2>Rheumatoid arthritis, dementia, depression</h2> <p>There is mixed evidence for the role of anti-inflammatory diets in rheumatoid arthritis pain management. A recent <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8706441/">2021 systematic review</a> (where researchers carefully group and examine the available evidence on a topic) found eating an anti-inflammatory diet likely leads to significantly lower pain in people with rheumatoid arthritis when compared with other diets.</p> <p>However, the 12 studies included in the review had a high risk of bias – likely because people knew they were eating healthy foods – so the confidence in the evidence was low.</p> <p>Inflammation is strongly implicated in the development of neurodegenerative diseases like <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6486891/">Alzheimer’s disease and related dementia</a> and evidence suggests anti-inflammatory diets might help to protect the brain.</p> <p>A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015034/">2016 review</a> showed an anti-inflammatory diet may be protective against cognitive impairment and dementia, but that further large randomised controlled trials are needed. A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8673721/">2021 study</a> followed 1,059 people for three years and observed their diet. They reported those with a greater pro-inflammatory diet had an increased risk of developing dementia.</p> <p>Inflammation has also been linked with mental health, with people eating a pro-inflammatory diet reporting more symptoms of <a href="https://pubmed.ncbi.nlm.nih.gov/31152670/">depression</a>. Diet is the fundamental element of <a href="https://www1.racgp.org.au/ajgp/2019/october/lifestyle-interventions-for-mental-health">lifestyle approaches</a> to managing anxiety and mental health.</p> <p>More broadly, a <a href="https://www.mdpi.com/2227-9059/9/8/922">2021 review paper</a> examined recent research related to anti-inflammatory diets and their effect on reducing inflammation associated with ageing. It found compounds commonly found in anti-inflammatory diets could help alleviate the inflammatory process derived from diseases and unhealthy diets.</p> <h2>What about turmeric?</h2> <p>A favourite on social media and vitamin shelves, turmeric is promoted as having anti-inflammatory benefits. These are linked to a specific compound called <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388087/#:%7E:text=Curcuminoids%20are%20phenolic%20compounds%20commonly,several%20important%20functions%20of%20curcuminoids.">curcumin</a>, which gives turmeric its distinctive yellow colour.</p> <p>Research suggests curcumin might act as an anti-inflammatory agent in the body but high-quality clinical trials in humans are <a href="https://www.mdpi.com/1420-3049/16/6/4567">lacking</a>. Most of the <a href="https://www.mdpi.com/1420-3049/16/6/4567">existing studies</a> have been conducted in <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/jcp.27360">lab settings</a> using cells or in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4608712/">animals</a>. So it’s unclear how much curcumin is needed to see anti-inflammatory benefits or how well <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/">we absorb it</a>.</p> <p>Overall, adding turmeric to your food may provide your body with some health benefits, but don’t rely on it to prevent or treat disease on its own.</p> <h2>Safe eating</h2> <p>Inflammation is a major factor in the link between diet and many health conditions.</p> <p>Eating an anti-inflammatory diet is considered safe, likely to support health and to prevent future chronic conditions. If you are looking for tailored dietary advice or an anti-inflammatory meal plan, it’s best to speak with an <a href="https://member.dietitiansaustralia.org.au/Portal/Portal/Search-Directories/Find-a-Dietitian.aspx">accredited practising dietitian</a>.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/210468/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, Professor of Community Health and Wellbeing, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, Dietitian, Researcher &amp; Lecturer, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross 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/9-signs-you-have-inflammation-in-your-body-could-an-anti-inflammatory-diet-help-210468">original article</a>.</em></p>

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How listening to music could help you beat insomnia

<p><em><a href="https://theconversation.com/profiles/victoria-williamson-277929">Victoria Williamson</a>, <a href="https://theconversation.com/institutions/university-of-sheffield-1147">University of Sheffield</a></em></p> <p>In our hectic world, a good night’s sleep is worth its weight in gold when it comes to improving <a href="http://www.apa.org/topics/sleep/why.aspx">physical and mental well-being</a>. Much more than a basic method of energy conservation, sleep is a state during which muscle and bone are generated and repaired, and memories and learning systems are updated. Sleep also allows the body and brain to clear out the toxic byproducts of the day’s waking activity that might otherwise build up and cause harm. <a href="http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/why-do-we-sleep">In short, good sleep is a cornerstone of human health</a>.</p> <p>Sadly, not all of us are blessed with the bounty of a good night’s slumber after a long and often tiring day. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1978319/">Around 30% of adults</a> experience chronic insomnia at some point in their life – where sleep is disrupted for more than a month. Estimates are even higher in older populations and those who experience regular stress.</p> <p><a href="http://www.webmd.com/sleep-disorders/features/10-results-sleep-loss#1">Insomnia can be devastating</a>, and has been linked to cognitive deficiencies – such as memory lapses, psychological problems including mood and anxiety disorders, and long-term health concerns including obesity and dementia. The most severe cases of chronic insomnia can even increase <a href="http://www.medicalnewstoday.com/articles/290065.php">the risk of mortality</a>.</p> <figure><iframe src="https://www.youtube.com/embed/TTDDK6goHVg?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p>The cost of insomnia goes well beyond just health. According to the National Sleep Foundation, insomniacs are two to four times more likely to have an accident – with over <a href="https://www.cdc.gov/features/dsdrowsydriving/">72,000 traffic accidents a year</a> in the US alone linked to sleep deprivation. Insomnia also costs US companies an <a href="http://www.nbcnews.com/id/12152327/ns/health-sleep/t/chronic-sleep-problems-costing-us-billions/">estimated $150 billion</a> in absenteeism and reduced productivity, every year.</p> <p>Given our need for regular and deep sleep, it is no surprise then that people with insomnia often reach for the medicine cabinet. Pharmacies in the UK regularly dispense more than <a href="https://www.theguardian.com/society/2012/may/11/nhs-spending-sleeping-pills-50m">15.3m prescriptions for sleep aids</a>. But this is not the safest route to a good night’s slumber, as the use of over the counter and prescription sleep aids can lead to harmful side effects, dependency and withdrawal.</p> <h2>Music for sleep?</h2> <p>Research has shown that listening to “self-selected” music – music of your choice – can actually shorten stage two sleep cycles. This means people reach restful <a href="https://theconversation.com/can-listening-to-music-help-you-fall-asleep-49864">REM sleep – the restorative part of our sleep – more quickly</a>.</p> <p>In the study, students who listened to 45 minutes of <a href="http://lib.semmelweis.hu/sepub/pdf/2008/a18426457">music before bedtime</a> for three weeks saw a cumulative positive effect on multiple measures of sleep efficiency with similar effects reported in older citizens in Singapore. Following all this evidence, the NHS now recommends “<a href="http://www.nhs.uk/Conditions/Insomnia/Pages/Prevention.aspx">listening to soft music</a>” before bedtime as a method to prevent insomnia.</p> <p>With all this in mind, <a href="http://musicwellbeing.group.shef.ac.uk/">our research unit</a>, along with colleagues from the Sleep and Cognition Laboratory at the University of Lincoln and Goldsmiths, University of London, has embarked on a new music sleep project, to find out what people listen to when they are nodding off – and why people believe music helps their sleep.</p> <p><a href="https://dl.dropboxusercontent.com/u/16722236/Final%20sleep%20infographic.pdf">The first phase of our music sleep survey </a> has been completed by 651 people, who have told us a great deal about the music that helps them to sleep. We discovered the top rated composer of sleep music in our sample is Johann Sebastian Bach. He was followed by Ed Sheeran, Wolfgang Amadeus Mozart, Brian Eno, and Coldplay.</p> <p>Aside from those few top rated artists, there was an enormous variety of individual choices – with 14 different genres and 545 different artists named. And it is this data which will give us the basis to examine the features of effective sleep music. Using computer programs we will be able to pin down the consistent musical features that support sleep among these many diverse musical sounds.</p> <h2>Face the music</h2> <p>We also found out a lot about the reasons why people are turning to music in the first place. And they are varied. In our <a href="https://dl.dropboxusercontent.com/u/16722236/Final%20sleep%20infographic.pdf">research</a>, people highlighted the importance of music for blocking disruptive external (such as traffic) and internal (like tinnitus) sounds, for filling uncomfortable silences, and providing a sense of companionship and security.</p> <p>This suggests that a one size fits all approach to music for sleep is unlikely to suit all insomniacs, because people are tuning into so many different types of music for so many different reasons.</p> <p><a href="https://www.youtube.com/watch?v=TTDDK6goHVg&amp;feature=youtu.be">The next step for our research</a> will be to expand <a href="http://musicpsychology.co.uk/sleep/">our survey</a> to cover as many populations and cultures as possible. We will then test the music that people report to be consistently effective at different stages of sleep using advanced sleep recording techniques.</p> <p>Our aim is to develop personalised music selection technology, combined with advice on music sleep strategies, as a complete package for people who need to restore their sleep to normal for the sake of their health, quality of life and well-being.</p> <p>Until then, the best advice we can offer when choosing music to put you to sleep is to trust your own musical choices over generic “sleep” playlists. You know best what you are looking for in a bedtime track – based on what you like and what you need from the music at the time. And in the near future we will be armed with the necessary evidence that will allow us to move from this “instinctive approach” to a more informed and optimised application of music as an effective aid in the battle against insomnia.<!-- 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/61622/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/victoria-williamson-277929">Victoria Williamson</a>, Lecturer in Music , <a href="https://theconversation.com/institutions/university-of-sheffield-1147">University of Sheffield</a></em></p> <p><em>Image </em><em>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/how-listening-to-music-could-help-you-beat-insomnia-61622">original article</a>.</em></p>

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Could sleeping separately save your relationship?

<p>Admit you're sleeping in a separate room to your partner and you may as well have said your relationship is on the rocks, or you're having an affair. That's the response most couples get when they reveal they sleep apart.</p> <p>It's far from the norm, yet a recent survey of nearly 3000 Australians by medical devices company CPAP found that 20 per cent of respondents spent between three and seven nights a week in separate bedrooms because of their or their partner's sleep problems.</p> <p>Far from being something that solo sleepers need to be ashamed of, scientific research into sleep paints a convincing picture for separate beds. In her new book, <em>Sleeping Apart Not Falling Apart</em>, author Jennifer Adams (herself a solo sleeper) writes that the benefits of snoozing alone are many: "If you've suffered prolonged sleep deprivation, sleeping apart is good for your mental and physical health – and good for the health of your relationship."</p> <p>Prolonged sleep deprivation can lead to high blood pressure, a weakened immune system, memory loss, premature ageing, increased risk of obesity, heart disease and diabetes. It also lowers testosterone, which interferes with sexual desire.</p> <p>Adams, 47, from Brisbane, decided to go it alone after finding that her boyfriend (now husband) was a chronic snorer. It was exacerbated by his being an "early to rise, early to bed" type, while she's a night owl. After one week of sharing, they went their separate ways and haven't looked back. Of the reasons driving couples to separate beds, she explains, snoring tops the list. The partner of the typical snorer is robbed of 49 precious minutes' sleep nightly, according to a 2005 US National Sleep Foundation poll.</p> <p>Other complaints include one partner being whacked by the other during energetic dreams, noisy toilet trips (men go twice as often as females at night), tossing and turning (we all move about 20 times a night, but men more than women), heavy breathers, different bedtimes and different body-temperature needs (women frequently use partners as human hot-water bottles).</p> <p>Because of the emphasis on bed-sharing as a barometer of a happy relationship, separate sleepers will often go to great lengths to hide their sleeping arrangements from others, even presenting their nightly sanctuary as a "spare room" where the relatives crash. Yet having separate beds can be a marriage saver if both partners wake up refreshed and rested. Adams found from her interviews that far from cruelling a couple's sex life, separate beds could actually spice it up.</p> <p>"Our decision to sleep apart has solidified our relationship. If one of us wants sex, we go to the other person's room, and because we know we're not going to see each other in bed at night, we're more purposeful about intimacy," she says. "Couples I interviewed spoke about making sure sex happened, as they knew the importance of it in their relationship. Separate beds have, for many, brought back creativity and excitement to their sex lives."</p> <p>One solo sleeper Adams interviewed put it this way: "Separate rooms has made our sex lives more exciting because we visit each other's rooms and I feel less 'on tap'."</p> <p>Dr David Cunnington, a sleep physician at the Melbourne Sleep Disorders Centre, recommends separate beds to many of his patients who have sleep-related issues such as insomnia, snoring and different body clocks. "For light sleepers and couples who have different sleep behaviours and needs, separate beds are a lifesaver. It's also more considerate and compassionate to their partner if they sleep in another room."</p> <p>John, a 58-year-old builder married for 30 years, is a solo sleeper because his wife works shifts as a night-time supermarket manager. "Margaret was getting home at 2am and coming to bed at 4.30am. She complained that I thrashed around and snored. We agreed that she moved to the downstairs bedroom and we're both happy."</p> <p>Mary, 74, had to consider separate beds from day one of her marriage. "In those days, you didn't 'try before you buy' and on our first night together on honeymoon, I had one quarter of the bed and he had the rest, taking the blanket with him," she says. "He also snored loudly, while I was a light sleeper."</p> <p>Adams admits sleeping separately isn't for everyone. "But done well, with both partners agreeing to the terms, it helps the relationship flourish ... and they get great sleep to keep them functioning."</p> <p>Jennifer Adams' book <em>Sleeping Apart Not Falling Apart</em> is published by Finch.</p> <p>Tips for sweeter dreams</p> <ul> <li>If you're not ready for twin beds, consider small changes: the late reader could read in the lounge room or buy an e-reader (it's quieter than turning pages); or try sleeping on a mattress with two different firmness levels.</li> <li>Make verbal contracts with your partner: for example, after the second time their snoring wakes you, you're allowed to wake them.</li> <li>Solo sleepers need to work hard to maintain intimacy: invite your partner to your room for a date night – with benefits!</li> </ul> <p><em>First appeared on <a href="http://www.stuff.co.nz/" target="_blank" rel="noopener"><span>Stuff.co.nz</span></a>.</em></p> <p><em>Images: Getty</em></p>

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