Placeholder Content Image

Maintaining friendships after a dementia diagnosis can spur feelings of joy and self-worth

<p><em><a href="https://theconversation.com/profiles/colleen-whyte-1281976">Colleen Whyte</a>, <a href="https://theconversation.com/institutions/brock-university-1340">Brock University</a>; <a href="https://theconversation.com/profiles/darla-fortune-1363967">Darla Fortune</a>, <a href="https://theconversation.com/institutions/concordia-university-1183">Concordia University</a>, and <a href="https://theconversation.com/profiles/rebecca-genoe-1363968">Rebecca Genoe</a>, <a href="https://theconversation.com/institutions/university-of-regina-3498">University of Regina</a></em></p> <p>What would our lives be like if we could no longer depend on our most cherished friendships? The people who know us best, who have been there through our ups and downs, and share a history with us?</p> <p>For many people living with dementia, this is a reality. Over 500,000 Canadians <a href="https://alzheimer.ca/en/about-dementia/what-dementia/dementia-numbers-canada">are currently living with dementia</a>, and a diagnosis often leads to <a href="https://www.alzscot.org/news/friendship-and-dementia">a loss of friendships</a> and social opportunities.</p> <p>The reactions of friends greatly affect the experience of someone living with dementia. When friends distance themselves because they don’t know what to say or presume they no longer know how to interact with their friend, a person with dementia can experience <a href="https://www.researchgate.net/publication/275353356_Friendships_for_People_Living_with_Dementia_in_Long-Term_Care">feelings of isolation and loneliness</a>.</p> <p>When people living with dementia can depend on their friends, they continue to enjoy meaningful leisure activities, experience <a href="https://doi.org/10.1093/ageing/afx186">feelings of joy and self-worth</a>, and see themselves as <a href="https://alzheimer.ca/en/take-action/become-dementia-friendly/meaningful-engagement-people-living-dementia">valued members of their social circles</a>.</p> <p><a href="https://dementiaandfriendship.ca/">Our research</a> had us interview friends together, asking them to share tips and strategies for navigating dementia. We heard moving stories of deepened bonds of friendship, genuine acceptance and the joy of simply being together.</p> <h2>Adapting to changes</h2> <p>Our research allowed us to speak with people who shared a 70-year friendship and couldn’t imagine life without each other. We learned that for some, a neighbourhood walk together was an opportunity to say a quick hello and how a weekly trip to the pub enabled some friends to connect and re-connect in a familiar space.</p> <p>People living with dementia and their friends <a href="https://doi.org/10.1017/S0714980821000301">may adapt to changes</a> brought about by the diagnosis in several ways. For example, they may prioritize their friendship by setting aside time for regular phone calls and visits. They may alter the way they think about the friendship by being accepting of the changes. They may also use practical strategies, like providing reminders for plans, and offering additional support when spending time together.</p> <p>Friends of individuals living with dementia may seek ways to <a href="https://doi.org/10.1177/1471301220980898">continue enjoying meaningful time together</a>. Sometimes this involves identifying activities that are comfortable and familiar. It may also involve providing direction and encouragement to support the continuation of enjoyable experiences, such as visiting a favourite restaurant.</p> <p>For some, additional comfort may come from hanging out as a group because there is extra support available if needed.</p> <h2>Open and honest communication</h2> <p>Open and honest communication is key to maintaining any friendship and becomes particularly important following a diagnosis of dementia. Yet, that may be the biggest challenge.</p> <p>Below are <a href="https://dementiaandfriendship.ca/">some questions that friends might find helpful</a> to ask over a cup of coffee, on a walk or in a quiet, shared moment:</p> <ul> <li>What do you value about our friendship? Can I tell you what our friendship means to me?</li> <li>What is one thing I do that makes you laugh? Here’s something you do that makes me laugh…</li> <li>How can we make sure we maintain our friendship (i.e., talk on the phone, over the internet, go for coffee)? How often do you want to connect? How do we need to change our time together? What can stay the same?</li> <li>How can we support each other to continue enjoying the leisure activities that are meaningful to us?</li> <li>What are the best times and days to plan activities (i.e., morning, afternoon, weekday, weekend)? Are there exceptions?</li> <li>Do we need to schedule something in advance (need time to prepare, or get more rest the day before) or can we be spontaneous?</li> <li>Where do you feel safe and able to be yourself?</li> <li>When we are in public and you need me to step in for you, how will I know? What is “our” signal?</li> <li>What do I do if I notice you’re starting to make decisions that are not like you?</li> <li>Can I ask you these same questions in a few weeks?</li> </ul> <p>The need for friendship <a href="https://alzheimer.ca/en/help-support/im-living-dementia/living-well-dementia/staying-socially-connected">does not diminish with age</a> and <a href="https://www.psychologytoday.com/ca/blog/happiness-in-world/201312/the-true-meaning-friendship">friendships continue to deeply enrich our lives</a>.</p> <p>Given that a dementia diagnosis often puts individuals at an increased risk of social isolation, we must pay careful attention to understanding ways to ensure that friends remain engaged with their networks in personal and meaningful ways.</p> <p>The first step is to trust in the friendship and begin to explore how it can be sustained over time.<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/187038/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/colleen-whyte-1281976"><em>Colleen Whyte</em></a><em>, Associate Professor in the Department of Recreation and Leisure Studies, <a href="https://theconversation.com/institutions/brock-university-1340">Brock University</a>; <a href="https://theconversation.com/profiles/darla-fortune-1363967">Darla Fortune</a>, Associate Professor, Applied Human Sciences, <a href="https://theconversation.com/institutions/concordia-university-1183">Concordia University</a>, and <a href="https://theconversation.com/profiles/rebecca-genoe-1363968">Rebecca Genoe</a>, Professor, Kinesiology and Health Studies, <a href="https://theconversation.com/institutions/university-of-regina-3498">University of Regina</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/maintaining-friendships-after-a-dementia-diagnosis-can-spur-feelings-of-joy-and-self-worth-187038">original article</a>.</em></p>

Relationships

Placeholder Content Image

How to maintain a healthy gut microbiome in 2024

<p><em><a href="https://theconversation.com/profiles/rosie-young-1491751">Rosie Young</a>, <a href="https://theconversation.com/institutions/quadram-institute-5557">Quadram Institute</a>; <a href="https://theconversation.com/profiles/mariam-gamal-el-din-1492103">Mariam Gamal El-Din</a>, <a href="https://theconversation.com/institutions/quadram-institute-5557">Quadram Institute</a>, and <a href="https://theconversation.com/profiles/yang-yue-1391869">Yang Yue</a>, <a href="https://theconversation.com/institutions/quadram-institute-5557">Quadram Institute</a></em></p> <p>We all know by now that the pillars of a healthy lifestyle are regular exercise, eating enough fruit and vegetables, a good night’s sleep and staying hydrated. All of these things also support the gut microbiome – all the microbes that live in your digestive system – but there are some extras to consider if you want to optimise your gut health.</p> <p>It’s widely accepted among those of us who study the gut microbiome that a healthy gut is one that contains a <a href="https://theconversation.com/diverse-gut-microbiomes-give-better-protection-against-harmful-bugs-now-we-know-why-219734">diverse range of microbes</a> and has an effective gut barrier (the lining between your intestine and bloodstream).</p> <p>Let’s look at diet first. It probably has the biggest influence on your gut health. Diets high in fibre, unsaturated fatty acids (found in fish and nuts), and polyphenols (chemicals found in plants) will <a href="https://www.annualreviews.org/doi/full/10.1146/annurev-physiol-031522-092054">promote a healthy gut</a>, while those high in saturated fats, additives (such as “E numbers”) and sugar can harm gut health. So avoid consuming a lot of ultra-processed foods.</p> <p>Emulsifiers, a common additive in ultra-processed foods, have been found to cause <a href="https://www.mdpi.com/2072-6643/14/15/3049">intestinal inflammation and a leaky gut</a>. The most common ones to look out for on packaging are lecithin, polysorbates (such as E433) and carrageenan.</p> <p>These additives are also common in protein supplements, whose popularity has steadily been increasing since the <a href="https://theconversation.com/decades-of-hype-turned-protein-into-a-superfood-and-spawned-a-multibillion-dollar-industry-163711#:%7E:text=Global%20retail%20sales%20of%20protein,around%20half%20of%20the%20market.">early 2000s</a>, especially among gym goers looking to bulk up.</p> <h2>Prebiotics and probiotics</h2> <p>It would be unreasonable and unrealistic to tell you to avoid foods with additives, but trying to limit consumption, while increasing your consumption of prebiotic and probiotic foods, could help protect your gut.</p> <p>Dietary fibre is a good example of a prebiotic, which is defined as a non-digestible food ingredient that can stimulate the growth of good bacteria <a href="https://www.nature.com/articles/s41575-020-00375-4">in the colon</a>. As the main food source of your gut microbes, it is important to consume enough if you want your microbiome to flourish. Government guidelines suggest around 30g of fibre a day for adults and 15-25g for children.</p> <p>Most prebiotics come from plant foods, so getting a high diversity of plant products in your diet will keep your gut healthy. The latest recommendation is to include 30 plant species in your <a href="https://journals.asm.org/doi/10.1128/msystems.00031-18">diet per week</a>. This may sound hard to achieve but bear in mind that both good-quality coffee and dark chocolate count.</p> <p>Probiotics, the live bacteria and yeasts themselves, can be easily consumed through fermented food products, drinks or supplements. Choosing a high-quality probiotic is important. While there is an increasing amount on the market in supplement, powder and tablet form, they can be expensive. Fermented foods can be just as effective, but a whole lot cheaper.</p> <p>Yoghurts, cheese, sauerkraut, kimchi and fermented soy products, such as tempeh and miso, are examples of fermented foods that not only support the healthy balance of your gut bacteria but provide a good source of fibres, vitamins and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5425481/">other nutrients</a>.</p> <p>To get the most benefit from these products, look for those in the fridge section labelled as containing “live cultures” or “live bacteria”, with minimal ingredients and no heating or pasteurisation processing.</p> <p>Aside from what you eat, how often you eat could also affect your gut health. Fasting can allow repair of the gut lining and <a href="https://www.sciencedirect.com/science/article/pii/S0966842X23000574?via%3Dihub#s0085">reduce inflammation</a>.</p> <h2>Medication and the microbiome</h2> <p>Medications can directly and indirectly affect our gut health. You may have heard that antibiotics are bad for your gut microbiome, especially those which are “broad spectrum” and will kill off not only harmful bacteria but beneficial ones too. This can be associated with <a href="https://www.mdpi.com/1422-0067/24/4/3074">gastrointestinal problems and decreased immunity</a>, especially after prolonged use.</p> <p>Of course, doctors do not prescribe antibiotics lightly, so it is important to take them as instructed. If you are concerned, discuss the potential effects on your gut health with your GP.</p> <p>Although you may not have much say over which medications you take, there are a few strategies to support your gut during and after medication.</p> <p>Staying healthy by prioritising good sleep and managing stress levels is also important, but increasing your intake of both <a href="https://www.nature.com/articles/s41467-023-40553-x">prebiotics</a> and <a href="https://journals.sagepub.com/doi/10.1177/20499361231154443">probiotics</a> at this time may <a href="https://www.mdpi.com/1422-0067/24/4/3074">lessen the blow</a> of medication on your microbiome.</p> <p>It is always recommended you check with your doctor before introducing a probiotic supplement in the rare case that it may not be suitable alongside the treatment.</p> <p>Microbiome research is continuously shedding new light on the intricate connections between the microbes that live in our gut and our wellbeing. So watch this space. In the meantime, follow the above advice – it will help you maintain a healthy gut microbiome in 2024 and beyond.</p> <p><em>Correction: An earlier version of this article incorrectly stated that guar and xantham gum are emulsifiers.</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/218744/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/rosie-young-1491751">Rosie Young</a>, PhD Candidate, Gut Microbes in Health and Disease, <a href="https://theconversation.com/institutions/quadram-institute-5557">Quadram Institute</a>; <a href="https://theconversation.com/profiles/mariam-gamal-el-din-1492103">Mariam Gamal El-Din</a>, Visiting Postdoctoral Scientist, Food Microbiome Interactions, <a href="https://theconversation.com/institutions/quadram-institute-5557">Quadram Institute</a>, and <a href="https://theconversation.com/profiles/yang-yue-1391869">Yang Yue</a>, PhD Candidate in Plants, Food and Health, <a href="https://theconversation.com/institutions/quadram-institute-5557">Quadram Institute</a></em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-to-maintain-a-healthy-gut-microbiome-in-2024-218744">original article</a>.</em></p>

Body

Placeholder Content Image

7 tips to maintain your herb garden

<p>Whether you love to cook with fresh herbs or are just looking to add something new to your garden, starting your own herb garden is very rewarding. To start your garden off the right way, here are seven tips that will help your herb garden flourish.  </p> <p><strong>1. Choose healthy herbs</strong></p> <p>From the get go, when you purchase your herb you need to make sure it is in a healthy condition. Look for bright colours, no bugs, no eggs and plenty of foliage. Sickly looking herbs should be quarantined from all the other herbs to ensure they do not get infested.  </p> <p><strong>2. Select the right environment</strong></p> <p>If you’ve decided you want your herb garden in a certain area, make sure those herbs can live in that kind of lighting and soil condition. Planting rosemary in a humid area will cause it to die within weeks due to wet feet. The herbs that need to be in the sun will become pale and weak if they do not get enough light. If you don’t have a completely sunny or shady area, then plants your herbs in pots and move them accordingly.</p> <p><strong>3. Prune regularly</strong></p> <p>All gardeners know that not pruning is a mistake that will detrimentally hinder the growth of your garden. If you don’t prune your herbs, they will only grow taller on a few stems. Lack of pruning will cause the leaves to age, dry and fall off. Make sure you regularly prune your herbs.</p> <p><strong>4. Don’t overcrowd</strong></p> <p>When you purchase your herb, look at the height and width of the fully-grown plant. Growing too many herbs in the same vicinity will be a waste of time and money as the herbs won’t grow a healthy root system. Without a healthy root system, the herb will struggle to survive and thrive.</p> <p><strong>5. Stop flower growth</strong></p> <p>When herbs grow flowers, it’s a sign that they are at the end of their life cycle. Once you see a flower forming, pinch off the entire thing to stop it from hindering the growth of the herb. If the herb is persistent then cut the entire stem off.</p> <p><strong>6. Fertilise and water</strong></p> <p>Herbs need a water schedule in order for them to grow. Never wash out the leaves; pour the water on the soil. Mulch will assist in locking the moisture into the soil. A fertiliser is also important as it will boost much needed growth due to the herb being harvested multiple times in the growing season.</p> <p><strong>7. Watch what you spray</strong></p> <p>Herbs should never be exposed to chemicals that will be harmful to those eating them. Even if a spray is safe for animal and pets you need to ensure that it says it is safe for edibles. Try using natural alternatives to chemical treatments such as natural fertilisers.</p> <p><em>Image credits: Getty Images</em></p>

Home & Garden

Placeholder Content Image

Tips for making (and maintaining) friends in retirement

<p>Before retiring, the workplace provides us with ample opportunity to make and develop new friendships. The simple act of being in the same place as a lot of other people, as well as the chances for interaction each day in the lunch room or in meetings means that friendships can easily develop over time.</p> <p>When retirement looms, the idea of losing the ready group of friends can be a little scary. It’s not likely that you will continue to see all of the people that you used to work with anymore.</p> <p>It’s easy to focus on your bank balance when thinking about retirement planning. But it’s also important to think about investing time in your friendships so that the important ones will survive the transition to retirement life.</p> <p>You can also plan ahead so that you will have the chance to develop new relationships with other people in your community.</p> <p>While you are still in the workplace, put steps in place to strengthen the friendships that you think could survive outside of the office. Start conversations that aren’t work focused – it could be about family, holidays, current events or sports. This way you will see if you have a real connection or whether your friendship is more site-specific.</p> <p>You could also start to meet outside of work, for lunch or for a bike ride on the weekends. It might even be joining a local sports group or hobby together.</p> <p>When you are officially retired, making new friends can take a little more effort. You will need to be prepared to put yourself out there and be open to new experiences to meet people.</p> <p>Now is the time to take up a new hobby like photography, study a course such as creative writing, and practice new skills like tennis. All of these will lead you to naturally meet others who have similar interests to you.</p> <p>Another great option is to get involved with volunteer or charity work were you might even be able to use the skills you have from your years of work.</p> <p>If you really want to throw yourself in the deep end you could even sign up to an organised tour group and go travelling. Spending time with people on a cruise or bus trip is a great way to find like minded people who appreciate art, culture, history – or just good coffee. </p> <p><em>Image: Shutterstock</em></p>

Retirement Life

Placeholder Content Image

How to maintain a slower pace of life after lockdown

<p>Before lockdown, our lives were defined by speed. Rushing around, living life at rocket pace was the norm. Keeping up with work responsibilities, social obligations and the latest tech or fashion trends was a neverending feat. Only a privileged few <a href="https://hbr.org/2018/12/the-growing-business-of-helping-customers-slow-down">could afford to slow down</a>.</p> <p>But in lockdown, the pace of life slowed <a href="https://theconversation.com/coronavirus-how-the-pandemic-has-changed-our-perception-of-time-139240">dramatically overnight for everyone</a>. People literally stopped running to work. The office, gyms, pubs, clubs and restaurants closed. Global travel shut down. Staying at home became the new normal. People began playing board games and puzzles, gardening, baking and other analogue pursuits with their new found time.</p> <p>Now that we are gradually emerging from lockdown, one tentative step at a time, is it possible to hold on to the benefits of being slowed down, and not go back to our old rushed way of living? <a href="https://academic.oup.com/jcr/article-abstract/45/6/1142/4999270">Our research</a> shows that in order to experience the benefits of slowing down, people must decelerate in three ways.</p> <p><strong>1. Slowing down your body</strong></p> <p>We call this embodied deceleration – when the body itself slows down. For example, when people walk or cycle as their primary forms of transportation, rather than taking the tube, train or bus.</p> <p>During lockdown, we have all had to stay close to our homes, and public transport has been for essential workers only. As we come out of lockdown, the city of London, for example, is expecting more people to continue walking and cycling rather than taking faster forms of transport, and is altering the built environment of the city to facilitate this.</p> <p>If possible, try to continue these slower forms of moving, as <a href="https://www.wiley.com/en-us/Resonance%3A+A+Sociology+of+Our+Relationship+to+the+World-p-9781509519927">they do not only provide</a> physical benefits. Moving at a slower pace allows for feeling a stronger connection between body and mind, which can gradually open up mental space for deep reflection. It is about getting into a mindset in which you have time to think, not just react.</p> <p><strong>2. Controlling your technology use</strong></p> <p>You don’t need to give up technology entirely. This is about having control over technology, and also communicating more face-to-face.</p> <p>During lockdown, we have all relied on technology to a great extent – to do our work remotely as well as keep in touch with our loved ones. Yet technology has been used to rekindle vibrant and meaningful connections to those who are important to us. From Zoom happy hours with long lost friends to watching movies with a partner, technology has been used to reinforce close connections.</p> <p>Try to continue these practices as you emerge from lockdown. For example, keep up your involvement with the WhatsApp neighbourhood group, which checks in on vulnerable community members. This keeps you grounded in the local, and continues your use of technology to facilitate close, meaningful and long lasting, rather than superficial and short, relations with others.</p> <p><strong>3. Limiting your activities</strong></p> <p>This is engaging in only a few activities per day and – crucially – reducing the amount of choices you make about buying things. During lockdown, when we were all confined to our homes, the only activities to be engaged in and choices to be made were where to set up our home office, what to eat for each meal, and where and when to take a walk. Now, as we begin to see others outside of our household, as restaurants and bars begin to open for takeaway and shops start to reopen, the amount of activities and things we can consume starts to rise.</p> <p>Try to remember the feeling of making your own food, and sharing it with your household, rather than running back to eating many meals out and on the go. As you emerge from lockdown, try to maintain practices like stopping work to eat your lunch in the middle of the day, and take tea breaks, preferably with others and outdoors when you can. There is much value to be gained from having the rhythm of your daily life be one which you can savour.</p> <p>In general, all three dimensions of slowing down speak to simplicity, authenticity and less materialism. Although many people desired these in their life pre-lockdown, it was hard to achieve them, as we felt there was no getting off the sped-up rollercoaster.</p> <p>Now, when we have all experienced the benefits of living a life which emphasises these values – the amount of things purchased during lockdown was quite small, and many people decluttered their homes – there is an incentive to hold on to this rather than rush back to our old, accelerated life.</p> <p>We are seeing societal changes which facilitate maintaining this new, slowed down rhythm. New Zealand is talking about <a href="https://www.theguardian.com/world/2020/may/20/jacinda-ardern-flags-four-day-working-week-as-way-to-rebuild-new-zealand-after-covid-19">moving to a four-day work week</a>, for example, and Twitter <a href="https://blog.twitter.com/en_us/topics/company/2020/keeping-our-employees-and-partners-safe-during-coronavirus.html">says employees</a> can continue to work from home indefinitely.</p> <p>The current moment offers a unique opportunity to push back against the cult of speed and to continue life in this slower, more meaningful form.</p> <p><em>Written by Giana Eckhardt and Katharina C. Husemann. Republished with permission of <a href="https://theconversation.com/how-to-maintain-a-slower-pace-of-life-after-lockdown-140088">The Conversation.</a> </em></p>

Retirement Life

Placeholder Content Image

6 tips for maintaining a healthy lawn at sea

<p>Maintaining a healthy green lawn can be difficult enough on land, so we were really impressed when we discovered there was a cruise ship that maintains real grass onboard.</p> <p>The highest deck on the cruise ship, Celebrity Solstice, is covered in a lawn of luscious green grass. It is the only cruise ship in Australia to have real grass onboard.</p> <p>Can you imagine the challenges involved in trying to maintain a thriving lawn at sea? There’s wind, salt spray, humidity and climate changes to contend with. Not to mention the fact that the grass is not actually taking in root in the earth.</p> <p>Yes, there are problems aplenty but the crew at Celebrity Solstice seem to have it figured out. The ship employs two highly trained lawn keepers and an onboard Environment Manager who is tasked with overseeing grass maintenance, among other things.</p> <p>To keep the lawn in peak condition, the keepers monitor the area daily and undertake vigilant pest control practices. The grass is mowed to precisely 35mm, as often as every day where conditions are warmer and every three days in cooler climes, using a non-gas emitting cylinder mower or reel mower.</p> <p>The lawn is watered using automated sprinklers, sub-surface sprinklers, as well as old fashioned manual watering.  Mineral and organic lawn care products feed and protect the grass, and of course deck chairs and high heels are discouraged. </p> <p>The lawn consists of Couch grass during the warmer months. In places like Alaska, where temperatures are much cooler, the Couch grass is overgrown with Rye grass seeds that germinate and provide green grass even in arctic conditions.</p> <p>The grass grows on a porous base made of lightweight calcium clay, crushed and blended together with sieved and washed volcanic pumice. Not only do these materials have nutritional benefits for the grass, the calcium clay and volcanic pumice provide great drainage after rain and when the area is irrigated.</p> <p>Staffers were really impressed with the quality of lawn care practiced at Celebrity Solstice so when Environment Manager Nick Asproudas offered to share his lawn care tips with us we jumped at the chance. Nicks says his tips for maintaining healthy grass can be easily applied to residential lawns.</p> <p>We agree. Nicks tips are in line with our own advice when it comes to keeping the lawn green and luscious. Here are Nick's tips.</p> <p><strong>6 Tips For Maintaining A Healthy Lawn At Sea Or At Home</strong></p> <p><strong>1. Cut with care</strong></p> <p>Never cut your grass too short – I suggest taking off no more than 10% of the leaf at one time because more than this can damage your grass.</p> <p><strong>2. Control weeds</strong></p> <p>While herbicides are great for preventing weeds from spreading, it can take days before the chemicals kick in, not to mention the damage most do to the environment. So if you have a smaller backyard there is nothing better than good old fashioned manual weeding - it’s what we do on Celebrity Solstice’s lawn - just make sure the whole root is removed from the soil.</p> <p><strong>3. Fertilise</strong></p> <p>A slow-release fertiliser is always best and won’t burn your grass. I recommend you fertilise every 6-8 weeks -just don’t forget to water your lawn after the application.</p> <p><strong>4. Water the lawn</strong></p> <p>It’s vital to water your grass all year around, but it is especially important to do so during Australia's harsh summer months. Watering by hand is always best as sometimes sprinklers do not provide a sufficient amount of water.</p> <p><strong>5. Eliminate brown patches</strong></p> <p>Firstly, check soil moisture levels using a soil probe. If you find your lawn soil is quite dry, water it manually or use an oscillating sprinkler. If it isn’t, brown patches are often caused by a disease. If this is the case, isolate the area so nobody steps on the grass and apply a fungicide to stop the disease from spreading.</p> <p><strong>6. Mow with purpose</strong></p> <p>Change your mowing directions each time you mow your lawn to increase the density of your turf and reduce scalping.  The round the clock technique works best, which involves changing your mowing pattern based on the numbers on an analogue clock. For example, one day you may mow from 12 to 6, another day from 9 to 3 and then another day from 2 to 8.</p> <p><em>Republished with permission of <a href="http://www.handyman.net.au/6-tips-maintaining-healthy-lawn-sea">Handyman.net.au.</a></em></p>

Cruising

Placeholder Content Image

Simple exercises to maintain healthy eyes

<p>Eyes, like many parts of the body, are controlled by muscles. And, like all other muscles in the body, those around your eyes can become tight and stiff. Thankfully, a few quick exercises will help you stretch those muscles and make your eyes work better.</p> <p>In his final video in a series of five aimed at improving your balance, mobility and strength, Taylor Harrison, author, seniors health expert and Director of <a href="http://www.activeseniors.net.au/" target="_blank"><strong><span style="text-decoration: underline;">Active Seniors Health Centre</span></strong></a>, shares a few easy exercises that will improve your eye health – not to mention your balance.</p> <p>To see Taylor’s first video on how to improve hip mobility, <a href="http://www.oversixty.com.au/health/body/2017/10/exercises-to-improve-hip-mobility/" target="_blank"><strong><span style="text-decoration: underline;">click here</span></strong></a>. To see his second video on strengthening your core, <a href="http://www.oversixty.com.au/health/body/2017/10/exercises-to-strengthen-whole-body/" target="_blank"><strong><span style="text-decoration: underline;">click here</span></strong></a>. For his third video on foot and ankle mobility, <a href="http://www.oversixty.com.au/health/body/2017/10/improve-foot-and-ankle-mobility/" target="_blank"><strong><span style="text-decoration: underline;">click here</span></strong></a>. His most recent video on exercises for spine mobility can be seen <a href="http://www.oversixty.com.au/health/body/2017/11/3-easy-movements-to-improve-spinal-mobility/" target="_blank"><strong><span style="text-decoration: underline;">here</span></strong></a>. (add links to previous articles)</p>

Body

Placeholder Content Image

Foods for maintaining healthy eyes

<p>Many people think of sunglasses as a way to protect their eyes, but in fact your diet can affect the health of your eyes in many ways.</p> <p>As we age, eyesight can become strained, and yet the food you eat can actually stop the damage before it affects your sight.</p> <p>Why not add these tasty food options into your meal planning, and reap the benefits for the health of your eyes.</p> <p><strong>Vitamin A</strong></p> <p>Without enough of this essential vitamin, you could experience dry eye syndrome, as it helps promote the healthy function of your eyes. Go for dark leafy greens like kale and spinach, as well as orange veggies like carrot and pumpkin. Eggs are another great option.</p> <p><strong>Try this:</strong> make yourself a healthy salad for lunch. Think baby spinach, orange capsicum, boiled egg and roast pumpkin.</p> <p> <strong>Vitamin C</strong></p> <p>Humans lack the ability to make vitamin C; it must be consumed from the food we eat. Vitamin C helps your eyes produce the collagen in the cornea and can reduce your risk of cataracts. Go for kiwi fruit, blueberries, capsicum, kale, strawberries, oranges and snow peas to get your dose.</p> <p><strong>Try this:</strong> add some fresh fruit to yoghurt for breakfast.</p> <p> <strong>Vitamin E</strong></p> <p>Ensure you have enough vitamin E to protect your eyes before damage occurs. Also available as a supplement, vitamin E is found in seeds and nuts, spinach and kale, coconut oil and olive oil.</p> <p><strong>Try this:</strong> make your own healthy salad dressings using olive oil, and add a sprinkling of pumpkin seeds or pan-roasted cashews for a little crunch.</p> <p> <strong>Omega 3</strong></p> <p>Your eyes need the omega 3 found in food such as tuna and shellfish (or take a fish oil supplement); lean beef and chicken; raw nuts and seeds. These will promote cell development and repair in your body, keeping your eyes in good shape.</p> <p><strong>Try this:</strong> a tuna salad sandwich is a quick lunch option</p> <p> <strong>Carotenoids</strong></p> <p>Keep your eyes protected from the sun by topping up your trolley with green and yellow veggies. Think broccoli, zucchini, green beans, squash, corn and yellow capsicum.</p> <p><strong>Try this:</strong> steamed greens are a great side dish with your dinner and help fill you up.</p> <p> <strong>Zinc</strong></p> <p>This mineral helps your eyes produce melanin, keeping them safe from UV rays. While you can take a supplement, zinc is readily available from eggs, salmon and legumes such as kidney beans or black beans.</p> <p><strong>Try this:</strong> use legumes for a quick and easy homemade dip. Enjoy hummus as a healthy afternoon snack with vegetable sticks.</p> <p>What will you add to your diet to protect your eyes?</p> <p> <strong>Related links:</strong></p> <p><a href="http://www.oversixty.co.nz/finance/money-banking/2017/02/eyewear-shaping-up-as-a-clear-investment-opportunity/"><strong><span style="text-decoration: underline;">Eyewear shaping up as a clear investment opportunity</span></strong></a></p> <p><a href="http://www.oversixty.co.nz/health/caring/2017/02/spot-and-prevent-age-related-conditions/"><strong><span style="text-decoration: underline;">How to spot and prevent 4 age-related health conditions</span></strong></a></p> <p><a href="http://www.oversixty.co.nz/news/news/2017/01/dog-owner-classic-optical-illusion/"><strong><span style="text-decoration: underline;">This optical illusion has the internet baffled</span></strong></a></p>

Body

Placeholder Content Image

The perfect number of friends to maintain a social network

<p>Each of us has a limit in terms of how many people we can keep up with in our social network. Thanks to a study from the University of Sydney it’s been determined that 132 is the maximum number of people that you can be connected to.</p> <p>This doesn’t mean that you have to have 132 close friends – far from it. In fact for the majority of us, the research shows that the network can be managed by having just four or five or more close ties.</p> <p>Essentially each of us has a limit in brain capacity, which is why we tend to focus on a smaller number of close friends. We literally don’t have the space to keep track of vast numbers of relationships. The lead author of the study, Dr Michael Harré, states, "When you have got this network of relationships, there are a lot of things going on in that network. It takes a lot of brain power to actually socially navigate these large networks and there's an upper limit to our ability to do that."</p> <p>Dr Harré and his colleague Professor Mikhail Prokopenko have worked out how that specific limit is reached. Known as Dunbar's Number, it shows that there are a minimum number of relationships that each person needs to manage in order for the larger cooperative groups to form and function as a unit.</p> <p>"To connect together a group of 132 individuals we estimate the average number of links each individual has to be able to maintain is between four and five," they said.</p> <p>The model found that within each group, smaller groups of around five, 15 and 45 people form. This could be, for instance, a group of neighbours, a book club group, a volunteer group in the area, and even a group of colleagues. Someone in a group of five needs only to maintain one or two strong links within the group to keep it cohesive; someone in a group of 15 needs two or three links; and within a group of 45 they need three or four links.</p> <p>This goes back to hunter-gatherer times when individuals found that they needed a larger group to work together in order to hunt prey and manage resources. But a person in the group needed only know a couple of others in order to make it work.</p> <p>Dr Harré explains, "They had these free-forming groups which kept the power away from individuals and retained the power with the group.</p> <p>All you need to do is like two or three people in that group and that's adequate for you to go off and hunt with them," he said.</p> <p>In modern day, this works best if you at least understand how everyone in the group is related to each other. Being able to join new networks opens up your chances of connecting with some great people that you could potentially form life-long friendships with.</p> <p>Have you put yourself out there and joined a new friendship network? We would love to hear your story in the comments.</p> <p><strong>Related links:</strong></p> <p><a href="/lifestyle/relationships/2016/08/key-flirting-tips/"><span style="text-decoration: underline;"><em><strong>10 key flirting tips</strong></em></span></a></p> <p><a href="/lifestyle/relationships/2016/08/6-important-reasons-why-we-need-good-friends/"><strong><em><span style="text-decoration: underline;">6 important reasons why we need good friends</span></em></strong></a></p> <p><a href="/lifestyle/relationships/2016/07/tips-to-feel-connected-to-others/"><span style="text-decoration: underline;"><strong><em>9 tips to help you feel connected to others</em></strong></span></a></p>

Relationships

Placeholder Content Image

5 tips to maintain a long-distance friendship

<p>It’s not just long-distance relationships that are difficult, maintaining a long-distance friendships is equally challenging. Here are some great ways to maintain your connection with your dearest friends, even if they reside half way across the world.</p> <p><strong>1. Video chat</strong></p> <p>Whether it’s FaceTime or Skype, thanks to advancing technology there are so many ways to keep in touch with friends. It’s also a lovely touch to be able to see your friend’s face; even though it’s just virtual, it makes all the difference.</p> <p><strong>2. Keep sharing</strong></p> <p>Keep sharing what’s happening in your life with your friend. Don’t wait for the phone call or the visit, as you’ll most likely forget all the important details. It might be a Facebook post sharing a recipe you know you’ll both love or a text message telling them how something that happened today reminded you of them, but whatever it is, make an effort to keep sharing.</p> <p><strong>3. Be there for them</strong></p> <p>You can’t be there for your friends all the time and that’s ok, but if they’re in need for someone to lean on, there’s plenty of ways to offer support. A phone call, an email, or even virtual cards all show that you’re still there for them even if you’re not physically there.</p> <p><strong>4. Space is also fine</strong></p> <p>There’s no doubt that long-distance friendships take a little more work to maintain than the friends that live close-by, but at the same time, the physical distance (and perhaps different time zones) means that speaking all the time is not always feasible. That’s ok. Don’t feel guilty or bad about that.</p> <p><strong>5. Be ready for change</strong></p> <p>When you don’t see someone on a regular basis, it becomes more obvious when your friend changes. While the differences may seem quite dramatic to you, and make you feel disconnected to your friend’s life, remember that everyone changes and grows in life.  Odds are, you’ve probably changed too!</p> <p><strong>Related links:</strong></p> <p><strong><em><span style="text-decoration: underline;"><a href="http://www.oversixty.co.nz/lifestyle/relationships/2016/02/best-quotes-about-friendship/">The 20 best quotes about friendship</a></span></em></strong></p> <p><strong><em><span style="text-decoration: underline;"><a href="http://www.oversixty.co.nz/lifestyle/relationships/2016/01/great-conversation-starters-for-any-situation/">Great conversation starters for any situation</a></span></em></strong></p> <p><strong><em><span style="text-decoration: underline;"><a href="http://www.oversixty.co.nz/lifestyle/relationships/2016/01/essential-traits-of-good-friends/">The essential traits of good friends</a></span></em></strong></p>

Relationships

Placeholder Content Image

How to clean and maintain your fishing gear

<p>Cleaning and maintenance is the best way of getting a long life and good service out of all your outdoor gear and equipment, and so it is, and possibly even more so with fishing tackle.</p> <p>Tackle that is used solely in freshwater fishing requires less maintenance than saltwater gear, but never the less, following a regular maintenance regime when it comes to your fishing tackle will not only see it last longer and perform better, but be able to survive any encounter with that fish of a lifetime!</p> <p>Fishing lines are often the first items to show signs of wear and tear, they become frayed and damaged with use, especially when your fishing around areas that have jagged rocks, timber jetties, trees and gritty sand.</p> <p>Lines should be replaced every 12 months or more regularly depending on the amount of fishing you do. If the forward sections of the lines are frayed or you’ve lost a fair amount of the forward section of line off the reel, which can hamper effective casting, it is possible to top up the spool with line instead of replacing all of the line on the spool.</p> <p>Reels should be washed with a gentle flow of freshwater after every fishing outing in saltwater and every few months if being used in freshwater environments. Don’t use any soap when cleaning, simply rinse off any grime or salt with a thorough washing and wipe down with a dry towel. Let them dry out completely before packing away to avoid retaining moisture.</p> <p>Rusty hooks should be discarded from your tackle box to avoid them turning good hooks rusty as well. Treble hooks on lures likewise. Again, as with reels, thoroughly rinsing lures that have been used in saltwater immediately after use and then allowed to dry, will maintain the quality of your lures and their hooks for longer.</p> <p>If you’re not in the habit of testing and re-sharpening the points on bait or lure hooks when out fishing, you should start doing so. Sharp hooks mean more hook-ups!</p> <p>Sand should be removed from sinkers by brushing or rinsing with freshwater, as should other terminal tackle.</p> <p>Cleaning your fishing rods is also important. Use a soft clean cloth to wipe off any fish scales stuck to your rod. Wash down with freshwater immediately after fishing in the salt or inland areas where the water is very muddy and turbid. You can help preserve your rods sheen by periodically wiping down the blank with furniture polish.</p> <p>Runners or line guides should be checked to make sure they are not broken or bent and the internal rings should be checked for any potential line cutting nicks that could also lose that trophy fish.</p> <p>Avoid leaning rods against walls when they’re not being used as this can lead to them taking on a “set” or bend. Either stand them vertically in a rod holder or hang them in a cool, dry location.</p> <p><strong>Turning tackle</strong></p> <p>For the most part, quality tackle performs well and needs little adjusting. However, there are always ways in which you can improve the performance to correct minor problems that pop up with continual use and normal wear and tear.</p> <p>Fishing reels for example can develop a rough drag system and this results in line coming off the reel in fits and starts instead of a smooth constant drag. It’s quite simple to pull the drag system apart on spinning reels; the drag system usually consists of a series of metal and compression material discs that can be removed and washed with white spirits to remove the build-up of grease or grime that is likely causing the drag to grab and jump.</p> <p>Lures can be bent out of shape as a result of knocks and torsional stresses when fighting fish, but can be carefully adjusted to swim correctly again. If a swimming lure is veering off to one side or the other, use a pair of long nosed pliers and carefully bend the towing eyelet – in the direction the lure is swimming towards – and this should correct any misalignment and allow it to track straight and true again.</p> <p>Like washing cars and unpacking after a camping trip, maintaining and washing down tackle is often seen as a chore or neglected altogether. But if you can get yourself into a routine to wash, clean, check and pack away after every trip you will notice the difference in the long run. It really does make a noticeable difference.</p> <p><strong>First appeared on the Ray’s Outdoors website. <span style="text-decoration: underline;"><em><a href="http://blog.raysoutdoors.com.au/expertadvice?category=Camping" target="_blank">Visit them </a><a href="http://blog.raysoutdoors.com.au/expertadvice?category=Camping" target="_blank">here for more camping advice</a>.</em></span></strong></p> <p><strong>Related links:</strong></p> <p><span style="text-decoration: underline;"><em><strong><a href="/lifestyle/caravan-camping/2015/02/great-spots-for-camping/">Great destinations for campers</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="/lifestyle/caravan-camping/2015/02/part-2-the-best-national-parks-across-australia/">The best national parks across Australia</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="/lifestyle/caravan-camping/2015/02/fun-camping-activities-for-the-whole-family/">Fun camping activities for the whole family</a></strong></em></span></p>

Domestic Travel

Placeholder Content Image

Simple ways to maintain stability as you age

<p>As you age, stability and flexibility are two of the most important factors when it comes to independent movement and living. We spoke to GP and National Medical Director at health and care company Bupa, Dr Tim Ross, to find out some of the best ways to maintain stability and flexibility as you age.According to Dr Ross, stability begins to decrease sooner than you might think.</p> <p>“The age of 30 is our physical peak. We can maintain fitness in our 30s, and many do for longer, but our body’s balance and flexibility slowly decrease through our 30s, more so in our 40s and noticeably in our 50s. At the same time, many people unconsciously adapt to this and it doesn’t affect them in any significant way until their 60s or 70s,” Dr Ross explains.</p> <p>As such, the importance of maintaining this stability as we begin to age is crucial to ageing well. “The old ‘use it or lose it’ is a sound principle,” Dr Ross reveals. “If your exercise and movement decreases as you age, so does your stability and flexibility. This increases your risk of falls, which is significant in older age. People who fall in older age have a much poorer life expectancy than those who have not.”</p> <p>Interestingly, there are two main factors that cause stability and flexibility to decline as you age.</p> <p>“Our stability is governed by two main centres – our vision and our balance canals (which are in our inner ear next to the hearing nerve),” Dr Ross says, adding, “Our balance canals work excellently in childhood as we tumble and roll and hang upside down. As these activities diminish with growing up, we do not ‘exercise’ our canals as much and they lose their ability to deal as effectively with changes in position. Everyone’s vision deteriorates with age as well and this important cue can affect stability as well.”</p> <p>Luckily, there are things that we can do to decrease the effects of ageing, starting with introducing healthier foods into our diets. “Calcium and protein help to keep bones and muscles strong, respectively, so you should be getting at least your recommended daily intake of these,” Dr Ross reveals.</p> <p>While we ought to be including calcium- and protein-rich foods into our diet, we should also be aware of what we should exclude.</p> <p>“Excess quantities that have you putting on weight should be avoided.” Dr Ross highlights. “Being overweight affects both stability and flexibility. As we get older, our metabolic rate and general activity level drop, yet often we eat the same or even increasing quantities. Alcohol can affect your balance so it should be used in moderation.”</p> <p>In addition to diet, exercise is another important factor when it comes to maintaining stability and flexibility into our later years. Below, Bupa shares a few exercises that can help ensure stability, and which should, ideally, be practiced daily.</p> <p>By incorporating these diet and exercise suggestions into your everyday life, it will help you maintain flexibility, stability and ultimately allow you to live your life to the fullest for as long as possible.</p> <p>Dr Ross concludes, “Keep active, vary your activities to look after all of your body, and remember that stability is key to good health so get your vision checked and do some exercises to maintain your balance canals.”</p> <p><strong>Exercises for stability</strong></p> <div style="display: block; position: relative; max-width: 100%;"> <div style="display: block; padding-top: 56.25%;"><iframe src="http://players.brightcove.net/4174796129001/default_default/index.html?videoId=4534855655001" allowfullscreen="" webkitallowfullscreen="" mozallowfullscreen="" style="width: 100%; height: 100%; position: absolute; top: 0px; bottom: 0px; right: 0px; left: 0px;"></iframe></div> </div> <p><strong>To increase lower leg circulation:</strong></p> <p><strong>Calf Pumping</strong></p> <p>Lie on your bed on your back and point your toes away from you. Then flex your feet so that your toes point upwards and slightly towards you. Alternate between pointing and flexing. Repeat this exercise 10 times. This helps to increase lower leg circulation.</p> <p><strong>To strengthen your thighs:</strong></p> <p><strong>Knee extensors</strong></p> <p>Lie on your bed on your back, legs straight, with a cushion or rolled towel placed beneath your knees. Straighten one knee, pushing against the cushion, and lift your heel off the bed, keeping your leg straight. Hold for five seconds and then lower and relax. Repeat 10 times on each leg.</p> <p><strong>To strengthen your core:</strong></p> <p><strong>Tummy tucks</strong></p> <p>Lie on your bed on your back, knees bent with your feet flat on the bed, hip width apart. Pull your stomach muscles inward, flattening your spine against the bed and hold for three seconds, then release. Repeat 10 times. If this exercise hurts your lower back, try placing one arm underneath your lower back for support.</p> <p><strong>To maintain shoulder flexibility:</strong></p> <p><strong>Shoulder flexions</strong></p> <p>Lie on your bed on your back, knees bent with your feet flat, arms at your sides. Raise both arms over your head and lower them back down to your sides again. Repeat 10 times.</p> <p><strong>To strengthen your hips:</strong></p> <p><strong>Bridging</strong></p> <p>Lie on your bed on your back with your knees bent and your feet flat on the bed, with your arms straight at your sides. Keeping your arms at your sides and your knees bent, raise your hips up as high as you can, forming a “bridge.” Hold for three seconds and then slowly lower back to the starting position. Repeat 10 times.</p> <p><a href="http://theblueroom.bupa.com.au/caring/stay-independent/five-simple-exercises-to-help-prevent-falls" target="_blank"><span style="text-decoration: underline;"><strong>Exercise can also help prevent falls as we age. Check out Bupa’s five simple steps to stay mobile.</strong></span></a></p> <p>THIS IS A PROMOTIONAL FEATURE</p>

Caring