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"Reduced me to tears": King Charles' candid admission

King Charles has made a candid admission as he returned to his public engagement in over two months as he faces ongoing treatment. The royal joined a meeting of the Privy Council at Buckingham Palace followed by an audience with the British Prime Minister, Rishi Sunak. Palace sources have said that the two events were a sign of “State business, as usual” since his <a style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;" href="https://www.oversixty.com.au/health/caring/palace-reveals-king-charles-serious-health-diagnosis" target="_blank" rel="noopener">shock cancer diagnosis</a> over two weeks ago, according to The Sun. The monarch, donning a navy pinstripe suit, appeared in good spirits as he shook hands with the UK prime minister and sat down for his first private audience with him since December. “Good evening Your Majesty, very nice to see you," Sunak told the King. “Bit of a gap,” Charles responded. Sunak replied: “A bit, but wonderful to see you looking so well.” The King also showed his playful side as he joked about the check-up process: “well, it’s all done by mirrors," he said and they both laughed. “Well, we are all behind you, the country is behind you," Sunak replied. “I’ve had so many wonderful messages and cards. Reduced me to tears most of the time,” Charles told him. “I can imagine, as I said, everyone is behind you, and it’s been nice to see the spotlight that it’s shone on the work the charities do in this area,” Sunak responded. “I hear there been a lot more interest on those main wonderful cancer charities many of which I’ve been patron for years," Charles added. “They’ve done incredible work up and down the country, nice to be recognised," Sunak replied. The King's last public engagement was a trip to the Royal Courts of Justice on December 14th. His last in-person engagement was an investiture at Windsor Castle on December 19. On Wednesday he held a Privy Council meeting and swore in new member Michael Tomlinson, Minister of State for Illegal Migration. This week, he’s been in London and Windsor Castle, but he is expected to continue getting cancer treatment at Windsor and Highgrove in the coming weeks. Image: Getty

Caring

How risky is it to give card details over the phone and how do I reduce the chance of fraud?

<a href="https://theconversation.com/profiles/paul-haskell-dowland-382903">Paul Haskell-Dowland</a>, <a href="https://theconversation.com/institutions/edith-cowan-university-720">Edith Cowan University</a> and <a href="https://theconversation.com/profiles/ismini-vasileiou-1031778">Ismini Vasileiou</a>, <a href="https://theconversation.com/institutions/de-montfort-university-1254">De Montfort University</a> Paying for things digitally is so common, most of us think nothing of swiping or tapping our card, or using mobile payments. While doing so is second nature, we may be more reluctant to provide card details over the phone. Merchants are allowed to ask us for credit card details over the phone – this is perfectly legal. But there are minimum standards they must comply with and safeguards to protect consumer data. So is giving your card details over the phone any more risky than other transactions and how can you minimise the risks? <h2>How is my card data protected?</h2> For a merchant to process card transactions, they are expected to comply with the <a href="https://docs-prv.pcisecuritystandards.org/PCI%20DSS/Standard/PCI-DSS-v4_0.pdf">Payment Card Industry Data Security Standard</a>. This is a set of security requirements designed to protect cardholder data and the trillions of dollars of transactions each year. Compliance involves various security measures (such as encryption and access controls) together with strong governance and regular security assessments. If the information stored by the merchant is accessed by an unauthorised party, encryption ensures it is not readable. That means stealing the data would not let the criminals use the card details. Meanwhile, access controls ensure only authorised individuals have access to cardholder data. Though all companies processing cards are expected to meet the compliance standards, only those processing large volumes are subject to mandatory regular audits. Should a subsequent data leak or misuse occur that can be attributed to a compliance failure, a <a href="https://www.csoonline.com/article/569591/pci-dss-explained-requirements-fines-and-steps-to-compliance.html">company can be penalised</a> at levels that can escalate into millions of dollars. These requirements apply to all card transactions, whether in person, online or over the phone. Phone transactions are likely to involve a human collecting the card details and either entering them into computer systems, or processing the payment through paper forms. The payment card Security Standards Council has <a href="https://docs-prv.pcisecuritystandards.org/Guidance%20Document/Telephone-Based%20Payments/Protecting_Telephone_Based_Payment_Card_Data_v3-0_nov_2018.pdf">detailed guides for best practice</a>: <blockquote> A policy should be in place to ensure that payment card data is protected against unauthorised viewing, copying, or scanning, in particular on desks. </blockquote> Although these measures can help to protect your card data, there are still risks in case the details are misplaced or the person on the phone aren’t who they say they are. <h2>Basic tips for safe credit card use over the phone</h2> If you provide card details over the phone, there are steps you can take to minimise the chance you’ll become the victim of fraud, or get your details leaked. 1. Verify the caller If you didn’t initiate the call, hang up and call the company directly using details you’ve verified yourself. Scammers will often masquerade as a well-known company (for example, an online retailer or a courier) and convince you a payment failed or payment is needed to release a delivery. Before you provide any information, confirm the caller is legitimate and the purpose of the call is genuine. 2. Be sceptical If you are being offered a deal that’s too good to be true, have concerns about the person you’re dealing with, or just feel something is not quite right, hang up. You can always call them back later if the caller turns out to be legitimate. 3. Use secure payment methods If you’ve previously paid the company with other (more secure) methods, ask to use that same method. 4. Keep records Make sure you record details of the company, the representative you are speaking to and the amount being charged. You should also ask for an order or transaction reference. Don’t forget to ask for the receipt to be sent to you. Check the transaction against your card matches the receipt – use your banking app, don’t wait for the statement to come through. <h2>Virtual credit cards</h2> In addition to the safeguards mentioned above, a <a href="https://www.forbes.com/advisor/credit-cards/virtual-credit-card-numbers-guide/">virtual credit card</a> can help reduce the risk of card fraud. You probably already have a form of virtual card if you’ve added a credit card to your phone for mobile payments. Depending on the financial institution, you can create a new credit card number linked to your physical card. Some banks extend this functionality to allow you to generate unique card numbers and/or CVV numbers (the three digits at the back of your card). With this approach you can easily separate transactions and cancel a virtual card/number if you have any concerns. <h2>What to do if you think your card details have been compromised or stolen?</h2> It’s important not to panic, but quick action is essential: <ul> <li> call your bank and get the card blocked so you won’t lose any more money. Depending on your situation, you can also block/cancel the card through your banking app or website </li> <li> report the issue to the police or other relevant body </li> <li> monitor your account(s) for any unusual transactions </li> <li> explore card settings in your banking app or website – many providers allow you to limit transactions based on value, restrict transaction types or enable alerts </li> <li> you may want to consider registering for <a href="https://theconversation.com/your-credit-report-is-a-key-part-of-your-privacy-heres-how-to-find-and-check-it-116999">credit monitoring services</a> and to enable fraud alerts. </li> </ul> <h2>So, should I give my card details over the phone?</h2> If you want to minimise risk, it’s best to avoid giving card details over the phone if you can. Providing your card details via a website still has risks, but at least it removes the human element. The best solution currently available is to use virtual cards – if anything goes wrong you can cancel just that unique card identity, rather than your entire card.<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/216833/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/paul-haskell-dowland-382903">Paul Haskell-Dowland</a>, Professor of Cyber Security Practice, <a href="https://theconversation.com/institutions/edith-cowan-university-720">Edith Cowan University</a> and <a href="https://theconversation.com/profiles/ismini-vasileiou-1031778">Ismini Vasileiou</a>, Associate Professor, <a href="https://theconversation.com/institutions/de-montfort-university-1254">De Montfort University</a> Image credits: Getty Images This article is republished from <a style="font-style: italic;" href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a style="font-style: italic;" href="https://theconversation.com/how-risky-is-it-to-give-card-details-over-the-phone-and-how-do-i-reduce-the-chance-of-fraud-216833">original article</a>.

Money & Banking

"32 years of safe landings": Pilot's surprise speech reduces passengers to tears

A pilot has brought his passengers to tears with an emotional speech on his final flight after 32 years in the skies. Jeff Fell, an American Airlines pilot, took off from Chicago on his retirement flight as he stood in front of his passengers and delivered a heartfelt message. At first, his message seemed routine, informing travellers of the weather and and flight time, before acknowledging it was strange for him to deliver the address from outside the cockpit. “I normally don’t stand up in front of everybody like this, I usually just stay in the cockpit and talk on the PA. If I get a little emotional please forgive me for that,” he said in the speech, which was captured on video by a passenger. With passengers still unaware of what was to come, he pointed out a group of “very important people” to him sitting at the back of the plane. “They’re the majority of my family who have come along with me on my retirement flight,” Mr Fell said. The plane was filled with applause as the pilot's voice wavered with emotion. “They’re on-board with me on my retirement flight after 32 years with American,” he said. He continued, fighting back tears, “Thank you all for coming along with me tonight and celebrating this very memorable time in my life. I love all of you." With another round of applause from his passengers, Mr Fell added:, “I didn’t want to get emotional but goodness gracious.” “Finally, for my wonderful wife Julie who has been at my side for the majority of my 32 years at American. She has been the rock, the solid rock in the foundation in our lives and our marriage. Her faith in the Lord, wisdom, strength and love has guided our marriage and family throughout these years. I love you and look forward to the next chapter in our lives. And welcome aboard everybody.” The video was uploaded to TikTok and has since gone viral, raking up millions of views, and you can watch the full video <a href="https://www.tiktok.com/@realjharrison/video/7299484162648509738" target="_blank" rel="noopener">here</a>. Thousands of social media users left comments of support, with many confessing the clip had brought them to tears. “As soon as he said retirement flight my tears came,” one person wrote, while another added, "32 years of safe landings also. God bless him and all pilots.” “To think of the amount of families, people, and cultures he has single-handedly connected throughout the world. Thank you!” penned a third person. “32 years of bringing people closer together. I’m crying!” agreed another. Image credits: TikTok

International Travel

How do stimulants actually work to reduce ADHD symptoms?

<a href="https://theconversation.com/profiles/mary-bushell-919262">Mary Bushell</a>, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> Stimulants are <a href="https://adhdguideline.aadpa.com.au/">first-line drugs</a> for children and adults diagnosed with attention-deficit hyperactivity disorder (ADHD). But how do they actually work? <h2>First, let’s look at the brain</h2> ADHD is a neurodevelopmental condition, which means it affects how the brain functions. Medical imaging indicates people with ADHD may have slight differences in their brain’s <a href="https://jamanetwork.com/journals/jama/article-abstract/195386">structure</a>, the way their brain regions work together to perform tasks, and how their brain’s chemical messengers, called neurotransmitters, pass on information. These brain differences are associated with the symptoms of ADHD, including inattention, impulse control and problems with memory. <h2>What stimulants are prescribed in Australia?</h2> The three main stimulants prescribed for ADHD in Australia are dexamfetamine, methylphenidate (sold under the brand names Ritalin and Concerta) and lisdexamfetamine (sold as Vyvanse). Dexamfetamine and methylphenidate have been around <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3666194/">since</a> the 1930s and 1940s respectively. Lisdexamfetamine is a newer stimulant that has been around <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2873712/">since</a> the late 2000s. Dexamfetamine and lisdexamfetamine are amphetamines. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2873712/">Lisdexamfetamine</a> is inactive when it’s taken and actually changes into active dexamfetamine in the red blood cells. This is what’s known as a “prodrug”. <h2>So how do they work for ADHD?</h2> Stimulant drugs are thought to alter the activity of key neuotransmitters, dopamine and noradrenaline, in the brain. These neurotransmitters help with attention and focus, among other things. Stimulants increase the amount of dopamine and noradrenaline in the tiny gaps between neurons, known as synapses. They do this by predominantly blocking a transporter that then prevents their re-uptake back into the neuron that released them. This means more dopamine and noradrenaline can bind to their respective receptors. This <a href="https://www.tga.gov.au/sites/default/files/auspar-lisdexamfetamine-dimesilate-180515-pi.pdf">helps</a> connected neurons in the brain talk to one another. Amphetamines also increase the amount of dopamine the neuron releases into the synapse (the tiny gaps between neurons). And it stops the enzymes that break down dopamine. This results in an increase of dopamine in the synapse. <h2>What effect do they have on ADHD symptoms?</h2> We still don’t fully understand the underlying brain mechanisms that change behaviour in people with ADHD. But <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6109107/">research shows</a> stimulants that modulate noradrenaline and dopamine can improve brain processes such as: <ul> <li>attention</li> <li>memory</li> <li>decision-making</li> <li>task completion</li> <li>hyperactivity.</li> </ul> They can also improve general behaviour, such as self-control, not talking over the top of others, and concentration. These behaviours are important for social interactions. Stimulants <a href="https://pubmed.ncbi.nlm.nih.gov/15737659/">reduce ADHD symptoms</a> in about 70% to 80% of children and adults who take them. Some people will notice their symptoms improve right away. Other times, these improvements will be more noticeable to parents, carers, teachers, colleagues and partners. <h2>Not everyone gets the same dose</h2> The optimal stimulant dose varies between individuals, with multiple dosage options available. This enables a “start low, go slow” approach, where the stimulant can be gradually increased to the most effective dose for the individual. There are also different delivery options. Dexamfetamine and methylphenidate are available in immediate-release preparations. As these have short half-lives (meaning they act quickly and wear off rapidly), they are often taken multiple times a day – usually in the morning, lunch and afternoon. Methylphenidate is also <a href="https://www.ebs.tga.gov.au/ebs/picmi/picmirepository.nsf/pdf?OpenAgent&id=CP-2010-PI-03175-3&d=20231023172310101">available</a> in long-acting tablets (Concerta) and capsules (Ritalin LA). They are released into the body over the day. Lisdexamfetamine is a long-acting drug and is not available in a short-acting formulation. The long-acting stimulants are generally taken once in the morning. This avoids the need to take tablets during school or work hours (and the need to store a “controlled drug”, which has the potential for abuse, outside the home). <h2>What are the side effects?</h2> The most common side effects are sleep problems and decreased appetite. A <a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD012069.pub2/full">recent study</a> showed children and young people taking methylphenidate for ADHD were around 2.6 times more likely to have sleep problems and 15 times more likely to have a decreased appetite than those not taking methylphenidate. Headache and abdominal pain are also relatively common. <h2>Can someone without ADHD take a stimulant to improve productivity?</h2> Stimulants are tightly controlled because of their potential for abuse. In Australia, only paediatricians, psychiatrists or neurologists (and GPs in special circumstances) can prescribe them. This follows a long assessment process. As stimulants increase dopamine, they can cause euphoria and a heightened sense of wellbeing. They can also cause <a href="https://www.ncbi.nlm.nih.gov/books/NBK576548/#:%7E:text=The%20immediate%20psychological%20effects%20of,and%20may%20result%20in%20insomnia.">weight loss</a>. A common myth about stimulant medicines is they can improve the concentration and productivity of people without ADHD. A <a href="https://www.science.org/doi/full/10.1126/sciadv.add4165">recent study shows</a> the opposite is true. This study gave a group of 40 people online arithmetic tasks to complete across four sessions. At each of the sessions, participants were given either a placebo or a stimulant before completing the task. The results showed that while stimulants did not impact getting the correct answer, it increased the number of moves and time to solve the problems compared to a placebo. This indicates a reduction in productivity. However, the myth that stimulants improve study prevails. It’s likely that users feel different – after all, they are taking a medicine that speeds up messages between the brain and body. It may make them “feel” more alert and productive, even if they’re not.<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/215801/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/mary-bushell-919262">Mary Bushell</a>, Clinical Assistant Professor in Pharmacy, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-do-stimulants-actually-work-to-reduce-adhd-symptoms-215801">original article</a>.

Mind

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

<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> 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. This is concerning because prolonged time spent sitting is <a href="https://bjsm.bmj.com/content/54/24/1451?s=09&int_source=trendmd&int_medium=cpc&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. 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. <h2>What the researchers did</h2> 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. Participants were followed up for at least two years (the median was 5.2 years) during the study period, which spanned 2003-2020. 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. <h2>A 22 minute threshold</h2> 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). 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. 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%. <h2>The study had some limitations</h2> 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. Further, cultural and lifestyle differences between countries may have influenced how data between studies was measured and analysed. 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. <h2>It’s positive news</h2> 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>. 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). 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. 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. 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>. 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. 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. 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" /> <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> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-22-minutes-of-exercise-a-day-could-reduce-the-health-risks-from-sitting-too-long-216259">original article</a>.

Body

Do blue-light glasses really work? Can they reduce eye strain or help me sleep?

<a href="https://theconversation.com/profiles/laura-downie-1469379">Laura Downie</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Blue-light glasses are said to <a href="https://www.baxterblue.com.au/collections/blue-light-glasses">reduce eye strain</a> when using <a href="https://www.blockbluelight.com.au/collections/computer-glasses">computers</a>, improve your <a href="https://www.ocushield.com/products/anti-blue-light-glasses">sleep</a> and protect your eye health. You can buy them yourself or your optometrist can prescribe them. But <a href="https://mivision.com.au/2019/03/debate-continues-over-blue-blocking-lenses/">do they work</a>? Or could they do you harm? We <a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD013244.pub2/full">reviewed</a> the evidence. Here’s what we found. <h2>What are they?</h2> Blue-light glasses, blue light-filtering lenses or blue-blocking lenses are different terms used to describe lenses that reduce the amount of short-wavelength visible (blue) light reaching the eyes. Most of these lenses prescribed by an optometrist decrease blue light transmission by <a href="https://onlinelibrary.wiley.com/doi/10.1111/opo.12615">10-25%</a>. Standard (clear) lenses do not filter blue light. A wide variety of lens products are available. A filter can be added to prescription or non-prescription lenses. They are widely marketed and are becoming <a href="https://onlinelibrary.wiley.com/doi/10.1111/opo.12615">increasingly popular</a>. There’s often an added cost, which depends on the specific product. So, is the extra expense worth it? <h2>Blue light is all around us</h2> Outdoors, sunlight is the main source of blue light. Indoors, light sources – such as light-emitting diodes (LEDs) and the screens of digital devices – emit varying degrees of blue light. The amount of blue light emitted from artificial light sources is much lower than from the Sun. Nevertheless, artificial light sources are all around us, at home and at work, and we can spend a lot of our time inside. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/549210/original/file-20230920-16-tsb23b.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/549210/original/file-20230920-16-tsb23b.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/549210/original/file-20230920-16-tsb23b.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/549210/original/file-20230920-16-tsb23b.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/549210/original/file-20230920-16-tsb23b.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/549210/original/file-20230920-16-tsb23b.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/549210/original/file-20230920-16-tsb23b.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/549210/original/file-20230920-16-tsb23b.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" alt="Blue light-filtering lenses block some blue light from screens from reaching the eye" /></a><figcaption>Screens emit blue light. The lenses are designed to reduce the amount of blue light that reaches the eye. <a class="source" href="https://www.shutterstock.com/image-vector/blue-light-blocking-ray-filter-lens-2286229107">Shutterstock</a></figcaption></figure> Our research team at the University of Melbourne, along with collaborators from Monash University and City, University London, sought to see if the best available evidence supports using blue light-filtering glasses, or if they could do you any harm. So we conducted a <a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD013244.pub2/full">systematic review</a> to bring together and evaluate all the relevant studies. We included all randomised controlled trials (clinical studies designed to test the effects of interventions) that evaluated blue light-filtering lenses in adults. We identified 17 eligible trials from six countries, involving a total of 619 adults. <h2>Do they reduce eye strain?</h2> We found no benefit of using blue light-filtering lenses, over standard (clear) lenses, to reduce eye strain with computer use. This conclusion was based on consistent findings from three studies that evaluated effects on eye strain over time periods ranging from two hours to five days. <h2>Do they help you sleep?</h2> Possible effects on sleep were uncertain. Six studies evaluated whether wearing blue-light filtering lenses before bedtime could improve sleep quality, and the findings were mixed. These studies involved people with a diverse range of medical conditions, including insomnia and bipolar disorder. Healthy adults were not included in the studies. So we do not yet know whether these lenses affect sleep quality in the general population. <h2>Do they boost your eye health?</h2> We did not find any clinical evidence to support using blue-light filtering lenses to protect the macula (the region of the retina that controls high-detailed, central vision). None of the studies evaluated this. <h2>Could they do harm? How about causing headaches?</h2> We could not draw clear conclusions on whether there might be harms from wearing blue light-filtering lenses, compared with standard (non blue-light filtering) lenses. Some studies described how study participants had headaches, lowered mood and discomfort from wearing the glasses. However, people using glasses with standard lenses reported similar effects. <h2>What about other benefits or harms?</h2> There are some important general considerations when interpreting our findings. First, most of the studies were for a relatively short period of time, which limited our ability to consider longer-term effects on vision, sleep quality and eye health. Second, the review evaluated effects in adults. We don’t yet know if the effects are different for children. Finally, we could not draw conclusions about the possible effects of blue light-filtering lenses on many vision and eye health measures, including colour vision, as the studies did not evaluate these. <h2>In a nutshell</h2> Overall, based on relatively limited published clinical data, our review does not support using blue-light filtering lenses to reduce eye strain with digital device use. It is unclear whether these lenses affect vision quality or sleep, and no conclusions can be drawn about any potential effects on the health of the retina. High-quality research is needed to answer these questions, as well as whether the effectiveness and safety of these lenses varies in people of different ages and health status. If you have eye strain, or other eye or vision concerns, discuss this with your optometrist. They can perform a thorough examination of your eye health and vision, and discuss any relevant treatment options.<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/213145/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/laura-downie-1469379">Laura Downie</a>, Associate Professor in Optometry and Vision Sciences, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/do-blue-light-glasses-really-work-can-they-reduce-eye-strain-or-help-me-sleep-213145">original article</a>.

Body

What is cognitive functional therapy? How can it reduce low back pain and get you moving?

<a href="https://theconversation.com/profiles/peter-osullivan-48973">Peter O'Sullivan</a>, <a href="https://theconversation.com/institutions/curtin-university-873">Curtin University</a>; <a href="https://theconversation.com/profiles/jp-caneiro-1463060">JP Caneiro</a>, <a href="https://theconversation.com/institutions/curtin-university-873">Curtin University</a>; <a href="https://theconversation.com/profiles/mark-hancock-1463059">Mark Hancock</a>, <a href="https://theconversation.com/institutions/macquarie-university-1174">Macquarie University</a>, and <a href="https://theconversation.com/profiles/peter-kent-1433302">Peter Kent</a>, <a href="https://theconversation.com/institutions/curtin-university-873">Curtin University</a> If you haven’t had lower back pain, it’s likely you know someone who has. It affects <a href="https://pubmed.ncbi.nlm.nih.gov/22231424/">around 40% of adults</a> in any year, ranging from adolescents to those in later life. While most people recover, <a href="https://pubmed.ncbi.nlm.nih.gov/29112007/">around 20%</a> go on to develop chronic low back pain (lasting more than three months). There is a <a href="https://bjsm.bmj.com/content/54/12/698">common view</a> that chronic low back pain is caused by permanent tissue damage including “wear and tear”, disc degeneration, disc bulges and arthritis of the spine. This “damage” is often described as resulting from injury and loading of the spine (such as bending and lifting), ageing, poor posture and weak “core” muscles. We’re often told to “protect” our back by sitting tall, bracing the core, keeping a straight back when bending and lifting, and avoiding movement and activities that are painful. Health practitioners often <a href="https://theconversation.com/having-good-posture-doesnt-prevent-back-pain-and-bad-posture-doesnt-cause-it-183732">promote and reinforce these messages</a>. But this is <a href="https://bjsm.bmj.com/content/54/12/698">not based on evidence</a>. An emerging treatment known as <a href="https://pubmed.ncbi.nlm.nih.gov/29669082/">cognitive functional therapy</a> aims to help patients undo some of these unhelpful and restrictive practices, and learn to trust and move their body again. <h2>People are often given the wrong advice</h2> People with chronic back pain are often referred for imaging scans to detect things like disc degeneration, disc bulges and arthritis. But these findings are very common in people without low back pain and research shows they <a href="https://pubmed.ncbi.nlm.nih.gov/24276945/">don’t accurately predict</a> a person’s current or future experience of pain. Once serious causes of back pain have been ruled out (such as cancer, infection, fracture and nerve compression), there is <a href="https://pubmed.ncbi.nlm.nih.gov/27745712/">little evidence</a> scan findings help guide or improve the care for people with chronic low back pain. In fact, scanning people and telling them they have arthritis and disc degeneration can <a href="https://pubmed.ncbi.nlm.nih.gov/33748882/">frighten them</a>, resulting in them avoiding activity, worsening their pain and distress. It can also lead to potentially harmful treatments such as <a href="https://pubmed.ncbi.nlm.nih.gov/27213267/">opioid</a> pain medications, and invasive treatments such as spine <a href="https://pubmed.ncbi.nlm.nih.gov/19127161/">injections</a>, spine <a href="https://pubmed.ncbi.nlm.nih.gov/12709856/">surgery</a> and battery-powered electrical stimulation of spinal nerves. <h2>So how should low back pain be treated?</h2> A complex range of factors <a href="https://pubmed.ncbi.nlm.nih.gov/29112007/">typically contribute</a> to a person developing chronic low back pain. This includes over-protecting the back by avoiding movement and activity, the belief that pain is related to damage, and negative emotions such as pain-related fear and anxiety. Addressing these factors in an individualised way is <a href="https://pubmed.ncbi.nlm.nih.gov/29573871/">now considered</a> best practice. <a href="https://pubmed.ncbi.nlm.nih.gov/15936976/">Best practice care</a> also needs to be person-centred. People suffering from chronic low back pain want to be heard and validated. They <a href="https://pubmed.ncbi.nlm.nih.gov/35384928/">want</a> to understand why they have pain in simple language. They want care that considers their preferences and gives a safe and affordable pathway to pain relief, restoring function and getting back to their usual physical, social and work-related activities. An example of this type of care is cognitive functional therapy. <h2>What is cognitive functional therapy?</h2> <a href="https://pubmed.ncbi.nlm.nih.gov/29669082/">Cognitive functional therapy</a> is about putting the person in the drivers’ seat of their back care, while the clinician takes the time to guide them to develop the skills needed to do this. It’s led by physiotherapists and can be used once serious causes of back pain have been ruled out. The therapy helps the person understand the unique contributing factors related to their condition, and that pain is usually not an accurate sign of damage. It guides patients to relearn how to move and build confidence in their back, without over-protecting it. It also addresses other factors such as sleep, relaxation, work restrictions and engaging in physical activity based on the <a href="https://www.restorebackpain.com/patient-journey">person’s preferences</a>. Cognitive functional therapy usually involves longer physiotherapy sessions than usual (60 minutes initially and 30-45 minute follow-ups) with up to seven to eight sessions over three months and booster sessions when required. <h2>What’s the evidence for this type of therapy?</h2> Our recent clinical trial of cognitive functional therapy, published in <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(23)00441-5/fulltext">The Lancet</a>, included 492 people with chronic low back pain. The participants had pain for an average of four years and had tried many other treatments. We first trained 18 physiotherapists to competently deliver cognitive functional therapy across Perth and Sydney over six months. We compared the therapy to the patient’s “usual care”. We found large and sustained improvements in function and reductions in pain intensity levels for people who underwent the therapy, compared with those receiving usual care. The effects remained at 12 months, which is unusual in low back pain trials. The effects of most recommended interventions such as exercise or psychological therapies are <a href="https://pubmed.ncbi.nlm.nih.gov/34580864/">modest in size</a> and tend to be of <a href="https://pubmed.ncbi.nlm.nih.gov/32794606/">short duration</a>. People who underwent cognitive functional therapy were also more confident, less fearful and had a more positive mindset about their back pain at 12 months. They also liked it, with 80% of participants satisfied or highly satisfied with the treatment, compared with 19% in the usual care group. The treatment was as safe as usual care and was also cost-effective. It saved more than A$5,000 per person over a year, largely due to increased participation at work. <h2>What does this mean for you?</h2> This trial shows there are safe, relatively cheap and effective treatments options for people living with chronic pain, even if you’ve tried other treatments without success. <a href="https://www.restorebackpain.com/cft-clinicians">Access to clinicians</a> trained in cognitive functional therapy is currently limited but will expand as training is scaled up. The costs depend on how many sessions you have. Our studies show some people improve a lot within two to three sessions, but most people had seven to eight sessions, which would cost around A$1,000 (aside from any Medicare or private health insurance rebates). <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/207009/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/peter-osullivan-48973">Peter O'Sullivan</a>, Professor of Musculoskeletal Physiotherapy, <a href="https://theconversation.com/institutions/curtin-university-873">Curtin University</a>; <a href="https://theconversation.com/profiles/jp-caneiro-1463060">JP Caneiro</a>, Research Fellow in physiotherapy, <a href="https://theconversation.com/institutions/curtin-university-873">Curtin University</a>; <a href="https://theconversation.com/profiles/mark-hancock-1463059">Mark Hancock</a>, Professor of Physiotherapy, <a href="https://theconversation.com/institutions/macquarie-university-1174">Macquarie University</a>, and <a href="https://theconversation.com/profiles/peter-kent-1433302">Peter Kent</a>, Adjunct Associate Professor of Physiotherapy, <a href="https://theconversation.com/institutions/curtin-university-873">Curtin University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-is-cognitive-functional-therapy-how-can-it-reduce-low-back-pain-and-get-you-moving-207009">original article</a>.

Body

More than a game: Crosswords and puzzles may reduce dementia risk

Playing games, doing crosswords, writing letters or learning something new are all associated with reduced dementia risk in older adults, according to a large, long-term study. A team of Melbourne and US-based researchers study tracked 10,318 older Australians over a period of ten years (2010 to 2020), collecting detailed information on the types of leisure activities they engaged in, along with regular health checks and cognitive assessments. The study is <a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2807256" target="_blank" rel="noreferrer noopener">published</a> in JAMA Network Open. Paper co-author Dr Joanne Ryan from Monash University says “the findings show that engaging in mentally stimulating activities can help preserve cognitive function and may help delay the onset of dementia.” “We know the importance of physical activity. We need to think about helping to keep our mind stimulated as well.” <iframe title="Why do Women Live Longer than Men? And What About Gender Diverse People?" src="https://omny.fm/shows/huh-science-explained/why-do-women-live-longer-than-men-and-what-about-g/embed?in_playlist=podcast&style=Cover" width="100%" height="180" frameborder="0"></iframe> Adult literacy activities such as writing, using a computer or taking education classes were associated with an 11% lower risk of dementia, the study found. Active mental health activities such as playing games or doing puzzles were associated with a 9% lower risk. Creative activities like craft or woodwork and passive mental activities (reading books, watching television or listening to the radio) also reduced risks but to a lesser extent. Meanwhile, social activities were not associated with dementia risk. Ryan says this was a “little bit unexpected”. But she says it’s possible one of the reasons is those who volunteered to participate in the study were broadly already socially engaged. The median age of those participating in the study was 73.8 years. Around 2% of the cohort participating in the study developed dementia, Ryan says. Dementia risk varies depending on age and health status of individuals, she says. For instance, “we know that the risk of dementia actually increases exponentially as you get then over 80 years and over 90 years,” she says. Image credits: Getty Images <div id="contributors"> <a href="https://cosmosmagazine.com/health/body-and-mind/more-than-a-game-crosswords-and-puzzles-may-reduce-dementia-risk/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/petra-stock">Petra Stock</a>. </div>

Mind

Yes, masks reduce the risk of spreading COVID, despite a review saying they don’t

The question of whether and to what extent face masks work to prevent respiratory infections such as COVID and influenza has split the scientific community for <a href="https://www.baltimoresun.com/news/bs-xpm-2007-03-06-0703060040-story.html">decades</a>. Although there is strong evidence face masks <a href="https://www.sciencedirect.com/science/article/pii/S0020748920301139?via%3Dihub">significantly reduce transmission of such infections</a> both in health-care settings and in the community, some experts do not agree. An updated <a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006207.pub6/full">Cochrane Review</a> published last week is the latest to suggest face masks don’t work in the community. <blockquote class="twitter-tweet"> "Wearing masks in the community probably makes little or no difference to the outcome of laboratory‐confirmed influenza/SARS‐CoV‐2 compared to not wearing masks"<a href="https://twitter.com/CochraneLibrary?ref_src=twsrc%5Etfw">@CochraneLibrary</a> Review. Published: 30 January 2023 <a href="https://t.co/zODu6QEF1M">https://t.co/zODu6QEF1M</a> <a href="https://t.co/c26yHPaSCD">pic.twitter.com/c26yHPaSCD</a> — Robin Monotti (@robinmonotti) <a href="https://twitter.com/robinmonotti/status/1620311528523304960?ref_src=twsrc%5Etfw">January 31, 2023</a></blockquote> However there are problems with the review’s methodology and its underpinning assumptions about transmission. The Cochrane Review combined randomised controlled trials (RCTs) using <a href="https://ebn.bmj.com/content/16/1/3">meta-analysis</a>. RTCs test an intervention in one group and compare it with a “control” group that doesn’t receive the intervention or receives a different intervention. A meta-analysis pools the results of multiple studies. This approach assumes (a) RCTs are the “best” evidence and (b) combining results from multiple RCTs will give you an average “effect size”. But RCTs are only the undisputed gold standard for certain kinds of questions. For other questions, a mix of study designs is better. And RCTs should be combined in a meta-analysis only if they are all addressing the same research question in the same way. Here are some reasons why the conclusions of this Cochrane Review are misleading. <h2>It didn’t consider how COVID spreads and how masks work</h2> COVID, along with influenza and many other respiratory diseases, is transmitted primarily <a href="https://theconversation.com/covid-how-the-disease-moves-through-the-air-173490">through the air</a>. Respirators (such as N95s) are designed and regulated to prevent airborne infections by fitting <a href="https://theconversation.com/high-filtration-masks-only-work-when-they-fit-so-we-created-a-new-way-to-test-if-they-do-155987">closely to the face</a> to prevent air leakage and by filtering out 95% or more of potential infectious particles. In contrast, surgical masks are designed to prevent splatter of fluid on the face and are loose-fitting, causing unfiltered air to leak in through the gaps around the mask. The filtration of a surgical mask is not regulated. In other words, respirators are designed for respiratory protection and cloth and surgical masks are not. The review starts with an assumption that masks provide respiratory protection, which is flawed. An understanding of these differences should inform both studies and reviews of those studies. <h2>The studies addressed quite different questions</h2> A common mistake in meta-analysis is to combine apples and oranges. If apples work but oranges don’t, combining all studies in a single average figure may lead to the conclusion that apples do not work. This Cochrane Review combined RCTs where face masks or respirators were worn part of the time (for example, when caring for patients with known COVID or influenza: “occasional” or “targeted” use) with RCTs where they were worn at all times (“continuous use”). Because both SARS-CoV-2 and influenza viruses are airborne, an unmasked person could be infected anywhere in the building and even after an infectious patient has left the room, especially since some people have <a href="https://www.pnas.org/doi/10.1073/pnas.2109229118">no symptoms</a> while contagious. Most RCTs of masks and N95s included in the review have not had a <a href="https://jamanetwork.com/journals/jama/fullarticle/184819">control arm</a> – therefore finding no difference could indicate equal efficacy or equal inefficacy. <a href="https://jamanetwork.com/journals/jama/fullarticle/2749214">Studies</a> examining wearing a surgical mask or respirator (such as an N95) only when in contact with sick people or when doing a high-risk procedure (occasional use) have generally shown that, when worn in this way, there is no difference. An RCT comparing occasional versus continuous use of respirators in health care workers <a href="https://www.atsjournals.org/doi/10.1164/rccm.201207-1164OC?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubme">showed</a> N95 respirators and surgical masks were equally ineffective when only worn occasionally by hospital workers. They had to wear them all the time at work to be protected. We also combined only apples and apples in a <a href="https://onlinelibrary.wiley.com/doi/10.1111/irv.12474">meta-analysis</a> of two RCTs conducted in exactly the same way and measuring the same interventions and outcomes. We found N95 respirators provide significant protection against respiratory infections when surgical masks did not, even against infections assumed to be “droplet spread”. <h2>Most trials addressed only half the question</h2> Face masks and respirators work in two ways: they protect the wearer from becoming infected and they prevent an infected wearer from spreading their germs to other people. Most RCTs in this Cochrane Review looked only at the former scenario, not the latter. In other words, the researchers had asked people to wear masks and then tested to see if those people became infected. A previous <a href="https://pubmed.ncbi.nlm.nih.gov/20092668/">systematic review</a> found face masks worn by sick people during an influenza epidemic reduced the risk of them transmitting the infection to family members or other carers. Preventing an infection in one person also prevents onward transmission to others within a closed setting, which means such RCTs should use a special method called “cluster randomisation” to account for this. Data from a RCT of N95 respirator use by <a href="https://journals.sagepub.com/doi/full/10.1177/0300060516665491?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org">health workers</a> showed even their unmasked colleagues were protected. Yet some of the trials included in the review did not use cluster randomisation. <h2>The new paper combined health and community settings</h2> This is another apples-plus-oranges issue. Different settings have widely differing risks of transmission, since airborne particles build up when sick patients are exhaling the virus in <a href="https://theconversation.com/heres-where-and-how-you-are-most-likely-to-catch-covid-new-study-174473">underventilated, crowded settings</a> especially if many infected people are present (such as in a hospital). <blockquote class="twitter-tweet"> Here’s where (and how) you are most likely to catch COVID – new study <a href="https://t.co/Ro88Shc897">https://t.co/Ro88Shc897</a> <a href="https://t.co/TlFA9EQskF">pic.twitter.com/TlFA9EQskF</a> — Jeffrey J Davis (@JeffreyJDavis) <a href="https://twitter.com/JeffreyJDavis/status/1484210379093954564?ref_src=twsrc%5Etfw">January 20, 2022</a></blockquote> A genuine protective effect of masks or respirators shown in a RCT in a high-risk setting will be obscured if that trial is combined in a meta-analysis with several other RCTs that were conducted in low-risk settings. A large <a href="https://www.science.org/doi/10.1126/science.abi9069">RCT in the community in Bangladesh</a> found face masks reduced the risk of infection by 11% overall and 35% in people over 60 years. In contrast, in <a href="https://onlinelibrary.wiley.com/doi/10.1111/irv.12474">hospitals</a>, N95 reduce risk by 67% against bacterial infections and 54% against viral infections. Viruses like influenza also vary substantially from year to year – some years there is very little influenza, and if a RCT is conducted during such a year, it will not find enough infections to show a difference. The review failed to account for such seasonal effects. <h2>But did they actually wear the mask?</h2> The authors of the Cochrane Review acknowledged compliance with masking advice was poor in most studies. In the real world, we can’t force people to follow medical advice, so RCTs should be analysed on an “intention to treat” basis. For example, people who are prescribed the active drug but who choose not to take it should not be shifted to the placebo group for the analysis. But if in a study of masking, most people don’t actually wear them, you can’t conclude that masks don’t work when the study shows no difference between the groups. You can only conclude that the mask advice didn’t work in this study. There is a great deal of <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0246317">psychological evidence</a> on why people do or don’t choose to comply with advice to mask and how to improve uptake. The science of masking needs to separate the impact of the mask itself from the impact of the advice to mask. Mask-wearing <a href="https://www.ijidonline.com/article/S1201-9712(21)00274-5/fulltext">goes up</a> substantially to over 70% if there is an actual mandate in place. <h2>It didn’t include other types of research</h2> A comprehensive review of the evidence would also include other types of study besides RCTs. For example, a <a href="https://www.sciencedirect.com/science/article/pii/S0140673620311429">large systematic review</a> of 172 various study designs, which included 25,697 patients with SARS-CoV-2, SARS, or MERS, concluded masks were effective in preventing transmission of respiratory viruses. Well-designed <a href="https://www.cdc.gov/mmwr/volumes/71/wr/mm7106e1.htm?s_cid=mm7106e1_w">real-world studies</a> during the pandemic showed any mask reduces the risk of COVID transmission by 50–80%, with the highest protection offered by N95 respirators. <a href="https://pubmed.ncbi.nlm.nih.gov/20095070/">Many lab-based studies</a> have shown respirators are superior to masks at preventing airborne respiratory infections and the <a href="https://thorax.bmj.com/content/75/11/1024.long">incremental superiority</a> from a single to two layered cloth mask to a three-layered surgical mask in blocking respiratory aerosols. <h2>Yes, masks reduce the spread of COVID</h2> There is strong and consistent evidence for the effectiveness of masks and (even more so) respirators in protecting against respiratory infections. Masks are an important protection against serious infections. Current COVID vaccines protect against death and hospitalisation, but do <a href="https://fortune.com/well/2023/01/06/kraken-xbb15-omicron-covid-variant-most-transmissible-yet-could-spawn-more-immune-evasive-variants-study-china-vaccine-monoclonal-antibodies-breakthrough-infection/">not prevent infection</a> well due to waning vaccine immunity and substantial immune escape from new variants. A systematic review is only as good as the rigour it employs in combining similar studies of similar interventions, with similar measurement of outcomes. When very different studies of different interventions are combined, the results are not informative. Image credits: Getty Images This article originally appeared on <a href="https://theconversation.com/yes-masks-reduce-the-risk-of-spreading-covid-despite-a-review-saying-they-dont-198992" target="_blank" rel="noopener">The Conversation</a>.

Body

Toxic pollutants can build up inside our homes. Here are 8 ways to reduce the risks

We know everything in our homes gathers dust. What you probably don’t know is whether there are toxic contaminants in your house dust, and where these might come from. Our <a href="https://doi.org/10.1016/j.envres.2022.115173">newly published research</a> found most of the dust inside homes came from outside and contains potentially toxic trace metals such as lead, arsenic and chromium. Worryingly, we found some contaminants can accumulate at higher concentrations inside homes than outside. This happened in homes with certain characteristics: older properties, metal construction materials enriched in zinc, recent renovations and deteriorating paint. Fortunately, you can take some simple steps to reduce your exposure, which we explain later. <h2>What’s in house dust?</h2> Our study explored the connected sources, pathways and potentially harmful exposures to trace metals at homes across Sydney. We collected and analysed 383 samples from nearby road dust (51 samples) and garden soil (166), as well as indoor dust (166). We found the dust in homes comes from a range of sources including outdoor environments and soil, skin, cleaning products, pet hair and cooking particles. Nearly 60% of dust particles inside the homes originated from their immediate outdoor environment – it was <a href="https://theconversation.com/wearing-shoes-in-the-house-is-just-plain-gross-the-verdict-from-scientists-who-study-indoor-contaminants-177542">dirt from outside</a>! Wind, your shoes or your pets can carry in <a href="https://www.sciencedirect.com/science/article/pii/S0160412021002075?via%3Dihub">soil</a> and <a href="https://pubs.acs.org/doi/10.1021/acs.est.1c04494">dust</a>-related contaminants. The remaining 40% of home dust came from indoor sources. These included <a href="https://theconversation.com/microplastics-are-common-in-homes-across-29-countries-new-research-shows-whos-most-at-risk-189051">fibres from clothes, carpets and furnishings</a>, cleaning products, skin and hair. Some dust sources can carry a cocktail of potentially harmful contaminants including: <ul> <li> <a href="https://doi.org/10.1016/j.envpol.2021.117064">microplastics</a> </li> <li> <a href="https://doi.org/10.1016/j.envres.2014.10.009">persistent organic pollutants</a> </li> <li> <a href="https://doi.org/10.1016/j.scitotenv.2019.05.463">perfluorinated chemicals</a> (PFAS) </li> <li> <a href="https://doi.org/10.1016/j.envpol.2021.117593">trace metals</a> </li> <li> <a href="https://doi.org/10.3389/fenvs.2021.754657">bacterial communities</a> </li> <li> <a href="https://doi.org/10.1016/j.envint.2021.106501">antimicrobial resistance genes</a>. </li> </ul> The nature of the risk is related to how much of the contaminant you’re exposed to and for how long. The risks are greatest in children under the age of five. This is because they are small, closer to the floor and have frequent hand-mouth contact, which increases ingestion of contaminants. <h2>How do contaminants build up in homes?</h2> Industrial activity has left a marked legacy of contaminants in many city neighbourhoods. We analysed road dust, garden soil and vacuum dust samples from 166 homes in Sydney to see how this risk translated to inside homes. We used high-magnification microscopy and <a href="https://www.climate-policy-watcher.org/earth-sciences/lead-isotopes-as-tools-for-source-identification.html">lead isotopic ratios</a> to understand trace metal composition in the samples. On average, concentrations of trace metals arsenic, chromium, copper, manganese, lead and zinc were all higher inside homes than outside. This means homes are not only “accumulators” of trace metal contaminants but also important sources of a significant proportion of harmful contaminants that we can be exposed to. The lead isotopic ratios, or the lead “fingerprints”, of each home and its garden soil matched. This confirms the soil is the main source of lead inside homes. Most of this lead is the result of the pre-1970s use of high concentrations of lead in <a href="https://www.dcceew.gov.au/environment/protection/chemicals-management/lead/lead-in-house-paint">paints</a> and <a href="http://dx.doi.org/10.1016/j.apgeochem.2017.02.007">petrol</a>, which contaminated many garden soils. Even <a href="https://theconversation.com/why-lead-is-dangerous-and-the-damage-it-does-116506">low levels of lead exposure</a> can be harmful. Lead levels in some <a href="https://theconversation.com/elevated-lead-levels-in-sydney-back-yards-heres-what-you-can-do-68499">Sydney backyards</a> pose a risk for <a href="https://doi.org/10.1016/j.dib.2021.107151">urban veggie growers</a> and <a href="https://theconversation.com/backyard-hens-eggs-contain-40-times-more-lead-on-averagethan-shop-eggs-research-finds-187442">backyard chickens and their eggs</a>. High-magnification images of house dust showed mineral particles that have been blown in or tracked in on shoes. The rest of the dust was elongated fibres and hair from indoor sources. <h2>Which homes are most at risk?</h2> We also collected information about each house, relevant activities and renovations at the property. We found house age, proximity to the city centre and renovations had the greatest influence on levels of lead and other trace metals in the home. All homes more than 50 years old had higher concentrations of arsenic, copper, lead and zinc in their garden soil and house dust. They are typically <a href="https://iupui-earth-science.shinyapps.io/MME_Sydney/">located closer to city centres</a>, where early industrial activity has contaminated soils. As older homes in former industrial areas are renovated, trace metal loads in these homes and gardens can increase. Walls and ceilings contain decades of dust. Old paint buried under more recent layers can also be released, causing <a href="https://www.abc.net.au/radionational/programs/backgroundbriefing/3983094">lead exposure risks</a>. It is critical that home renovators take appropriate remediation steps or <a href="https://painters.edu.au/Training-Courses/CPCCPD3031-Work-safely-with-lead-painted-surfaces-in-the-painting-industry.htm">employ a qualified paint professional</a> so lead dust isn’t spread across the area. <h2>8 ways to reduce your risk</h2> We spend about <a href="https://escholarship.org/uc/item/1zg3q68x#main">70% of our time at home</a>, which the pandemic has increased. Understanding the environmental <a href="https://www.cdc.gov/niosh/topics/exposome/default.html">conditions and contaminants we encounter</a>and their effects on our health is more important than ever. Armed with this knowledge, though, you can take some simple steps to reduce your exposure to contaminants in your home and garden: <ol> <li> regularly vacuum carpeted areas with a good vacuum cleaner fitted with a <a href="https://www2.education.vic.gov.au/pal/ventilation-air-purification/print-all">HEPA filter</a> </li> <li> wet mop and wet dust hard surfaces </li> <li> mulch areas of exposed soil in your garden </li> <li> use a quality doormat and wash it regularly, which can roughly <a href="https://nrl.northumbria.ac.uk/id/eprint/51148/1/Manuscript_File_Global_Pb_Modeling_Final_clean_1%20%281%29.pdf">halve the amount of lead</a> in your home within three months </li> <li> leave your shoes at the door as they can <a href="https://theconversation.com/wearing-shoes-in-the-house-is-just-plain-gross-the-verdict-from-scientists-who-study-indoor-contaminants-177542">bring all sorts of nasties into the home</a> </li> <li> wash your hands and your veggies thoroughly </li> <li> close windows on windy days </li> <li> when renovating, use dust-mitigation strategies and personal protective equipment (PPE). </li> </ol> You can dig a little deeper into what’s in your own home environment by sending your soil to <a href="https://www.360dustanalysis.com/">VegeSafe Australia</a> or <a href="https://www.epa.vic.gov.au/for-community/get-involved/citizen-science-program/gardensafe">EPA Victoria’s GardenSafe</a> for analysis. If you live in the United States, Canada, United Kingdom or Australia you can also send your vacuum dust to <a href="https://www.360dustanalysis.com/">DustSafe</a> for testing. You will receive a report outlining what was in your sample, with links and advice on what to do next where necessary. Image credits: Getty Images This article originally appeared on <a href="https://theconversation.com/toxic-pollutants-can-build-up-inside-our-homes-here-are-8-ways-to-reduce-the-risks-197908" target="_blank" rel="noopener">The Conversation</a>.

Home Hints & Tips

Sports watches could help reduce falls and injuries in elderly people

Falls are a significant health issue in Australia – in <a href="https://www.aihw.gov.au/reports/injury/falls" target="_blank" rel="noreferrer noopener">2019-2020</a> they were the largest contributor to hospitalised injuries and the leading cause of deaths due to injury. But people aged 65 and over are more likely to be hospitalised or die due to a fall compared to any other age, so Australian researchers have created an algorithm that could be used to help improve their walking stability and reduce the risk of falls. When paired with a wearable technology device, like a smartwatch, The Walk Watch algorithm accurately measures walking steadiness and speed. The algorithm was developed in a new study <a href="https://www.nature.com/articles/s41598-022-20327-z" target="_blank" rel="noreferrer noopener">published</a> in Scientific Reports. One of the lead authors of the paper, Lloyd Chan, PhD candidate at Neuroscience Research Australia (NeuRA) and the University of New South Wales Medicine & Health, says this is the first time an algorithm for measuring gait quality has been widely tested in real-world environments and will be made commercially available. “We know that the way people walk is a predictor of their health. For example, people who walk more slowly, infrequently, in smaller steps or for shorter distances are typically more likely to suffer a fall,” says Chan. “Our goal was to capture this data through looking at how people naturally walk in their daily lives – and then test this broadly on over 70,000 individuals.” Digital gait biomarkers are measurements of a person’s gait – such as posture, cadence, walking speed and length of stride – that can provide insight into their overall health, functional decline, and can predict their likelihood to fall. But conventional digital gait biomarker measurements are usually geared towards walking on treadmills in the lab and so they don’t accurately assess gait from walking activities in real-world environments. Also, studies have shown that wearable devices positioned on the lower back and ankle can provide reliable digital gait biomarkers, but these placements can be awkward for the people wearing them. <div> Devices worn on the wrists are much more convenient, but measurements can be less reliable due to arm movements and being situated further from a person’s centre of mass. </div> This study aimed to address both of these issues. In the first stage, 101 participants between 19 and 81 years old, wore the UK Biobank wrist sensor and were recorded performing structured mobility routines in their homes and while walking and running in a lab setting. Using this new data, the researchers then developed a digital gait biomarker extraction algorithm – Watch Walk – that could measure the gait quality of the individuals wearing the wrist sensor device. In the second stage of the study, they then tested the validity of the digital gait biomarkers on 78,822 participants aged 46 to 77 years from the UK Biobank database. Participants wore a sensor on their dominant wrist for seven days, producing a total of 11,646 four-second recordings of movement. These recordings were then classified into ‘walking, running, stationary or unspecified arm’ activities and the Watch Walk algorithm was found to measure these activities with a 93%, 98%, 86%, and 74% precision, respectively. The authors acknowledge that the digital gait biomarkers were not validated in participants who use walking aids, and walking speed accuracy was lower for walks slower than 0.7 metres/second and faster than 1.8 m/s – so further studies are still needed. “Our findings build on advances in wrist-worn accelerometer technology, which have previously been more limited to measurements of step count and sleep,” explains Chan. “As a measurement tool, Watch Walk has so many possibilities. Individuals can gain reliable feedback on their gait and track their improvement over time. “In the future, we hope to be able to analyse how people walk and predict their risk of disease or mortality,” says Chan. A Watch Walk app is currently in development and slated for release in late 2023. <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=217683&title=Sports+watches+could+help+reduce+falls+and+injuries+in+elderly+people" width="1" height="1" /> <div id="contributors"> <a href="https://cosmosmagazine.com/health/algorithm-smart-watch-falls-elderly/" target="_blank" rel="noopener">This article</a> was originally published on <a href="https://cosmosmagazine.com" target="_blank" rel="noopener">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/imma-perfetto" target="_blank" rel="noopener">Imma Perfetto</a>. Imma Perfetto is a science journalist at Cosmos. She has a Bachelor of Science with Honours in Science Communication from the University of Adelaide. Image: Getty Images </div>

Technology

Relaxing in a sauna shown to reduce risk of heart attacks

We always love bringing you good news, and this is the kind that encourages you to help your healthy by sitting around and relaxing. While going to a sauna has often been regarded as good for one’s health, a new study has shown evidence that men who visit regularly live longer and are less likely to die of sudden heart attacks. The study took place in Finland, where going to the sauna is a popular activity, and looked at the link between people who used saunas and the risk of sudden cardiac death, fatal coronary heart disease, and dying from any cause. The men included in the study were tracked for an average of 21 years. When comparing results, it was shown that the more frequently someone visited a sauna two to three times a week had a 22 per cent lower risk of sudden cardiac death than those who went just once per week. When looking at people who visited between four and seven times a week, that number increased to 63 per cent. The risk of coronary heart disease was reduced by 23 per cent for men bathing two to three times per week, and by 48 per cent for those who bathed four to seven times. Risk of dying from heart disease was 27 per cent lower for the two to three session men, and 50 per cent lower for those who visited four to seven times. When the researchers looked at the risk of dying from any cause at all, they discovered that men who visited a sauna two to three times had a 24 per cent lower risk, while those who went four to seven times saw a 40 per cent reduction in this risk. A hint for those of you thinking of paying a visit to your nearest sauna now: staying for more than 19 minutes appears to be much more beneficial than staying for less than 11 minutes. Image: Getty

Caring

6 ways to reduce food waste

Up to 30% of the food we buy is wasted, at an estimated national cost of over $5 billion a year. However, there are many ways you can reduce your food waste, and it starts just by being aware of your habits both in the kitchen and while shopping for food. Change can easily happen just by putting conscious effort into everyday actions to live a more sustainable life. 1. Use up leftovers Instead of throwing out half heads of broccoli or cauliflower, or binning half a capsicum, turn them into soups, sauté them for a side dish or chop or shred them into salads. Save any vegetable peelings and trimmings to make stock. Onion ends, carrot and potato peelings – anything goes when it comes to stock. Freeze it in usable portions for easy use in meals. Also think about repurposing leftovers i.e. plan for the leftover roast chicken to become tomorrow night’s casserole or stir-fry. 2. Be creative Got some sad, ugly looking apples? Make apple sauce. Squishy tomatoes? Tomato sauce. Just because some produce was forgotten in your fridge a few extra days doesn’t mean that it needs to be thrown away. Many fruits and vegetables that you mightn’t want to eat whole are still fine for juicing, smoothies or can be frozen for future use. 3. Store it properly Fresh herbs and delicate lettuces last longer if removed from the original packaging, washed, dried and stored in resealable plastic bags. Some fruits and vegetables such as tomatoes, apples, oranges, potatoes, onions and garlic, are best stored at room temperature instead of in the refrigerator. Meat, fish and plenty of leftovers can also be frozen for later use. Use proper airtight containers for most things including grains and flours to help optimise shelf life. 4. Compost Whether you have a compost at home for your garden or a kitchen waste Insinkerator system, not throwing perished food into the garbage will keep it out of landfill and reduce the environmental consequences of food waste. Composting is also a natural way of returning nutrients to the soil if you have a garden at home. 5. Make lists and meal plans Don’t go overboard on the organisation here, but do think ahead before doing big grocery shops. Think of what you’ll make during the week so that you have the right ingredients in quantities that won’t go to waste. And when the ingredients in your home don’t make an obvious meal, revert back to number two, and try to be creative and flexible in what you eat. You can find a recipe online to use up just about anything. Sticking to your shopping list will also reduce impulse buys. 6. Keep an eye on your use by dates Cut down on waste by not letting food go out of date. Be conscious that “use-by” is a food safety guide and literally means don’t eat after the end of the “use-by date”, but “best before” is a quality guide and you may still use it after the “best before date” as long as the item isn’t not damaged, deteriorated or perished. Image: Getty

Food & Wine

Simple tricks to reduce your winter energy bills

It’s that time of the year when the temperature drops and your energy bills start to go in the opposite direction – up! Stay warm and reduce your bills with these simple tricks to help you save energy. Winter is a time when we love to hibernate at home and stay toasty warm but the impact this can have on the electricity bill can be enormous. Having said that, it’s possible to stay warm and reduce the chill on your hip pocket with smart ways of keeping your home and yourself warm during winter. Rug up An easy way to save electricity and stay warm in winter is to put on suitable clothing. A big woolly jumper, warm pants and indoor slippers are not only comfortable for relaxing around the home, they’ll also keep you toasty warm. While you don’t have to resort to wearing a big coat or jacket inside your own home, it’s a good idea to put on an extra couple of layers and save having to switch on the heater. However, don’t endure being cold for the sake of not putting on your heater. Find what works for you, as long you’re comfortable and warm. Seal your home Chilly draughts from poorly sealed windows and doors can be both a nuisance and account for a big percentage of heat loss from naturally insulated rooms or the heater. Keep the heat inside by sealing any gaps and cracks in external walls, floors and the ceiling. You can seal external doors with draught stoppers or those classic door snakes at the bottom of doors, and install weather stripping around the frames. Load up on blankets Who needs an electric blanket when you can add any number of layers to your bed? It can be duvets, doonas, quilts and comforters, just keep layering until your bed is a warm haven. A good tip is when you’re about to go to bed, to get the same instant warmness as an electric blanket, heat a hot water bottle and pop it between the sheets. While it won’t heat the entire bed evenly, it can make the bed feel warmer while your body adjusts to the enclosed space. Let the sun in Winter can sometimes offer up a surprise in the form of a clear blue sky and some warming sunlight. When it does, open up the windows and doors (if there’s no cool breeze) and allow the natural rays to heat your home naturally. Shop around for energy providers This is the best way to make sure you’re getting a good deal on your energy usage. Depending on what state you live in, you should be able to find a range of energy retailers offering competitive prices for their services. Image: Getty Images

Money & Banking

The 15 minute hack to reduce bathroom mould

When it comes to mould, bathrooms are often the first place the pesky growth will show up. While we can’t do anything about the sheer volume of mould spores in the air, we can control the environment. Mould thrives in cold and damp areas, which make bathrooms the logical place it would show up first. Prevention is better than a cure, so when it comes to mould, taking preventative measures will set you up for success. According to John Liddell, the managing director at The Mould Doctor, reducing extra moisture is a must. “If a property is damp from condensation, building defects or inadequate ventilation, the humidity will be elevated,” says John. “When the humidity in a living space exceeds 55%, the conditions are ideal for mould." According to information on the Mould Doctor website, a significant cause of elevated humidity levels in a home is steam escaping from the bathroom. While running the exhaust while you are showering can help, it isn’t always enough. The key is to leave it on after you’ve finished and left the bathroom. The length of time you need to leave the exhaust on will vary, but around 15-20 minutes should be enough to eliminate that extra moisture. As well as this, using dehumidifiers and air conditioning units can help get rid of extra moisture, banishing the growth of mould in your home. Image credits: Getty Images

Home & Garden

7 easy bedtime fixes to help reduce belly bloat while you sleep

What causes belly bloat? Waking up with a bloated stomach is not a good feeling. But before you start blaming your puffy tummy on gas or PMT, you should know that bloating can also be a side effect of other conditions like diarrhoea, constipation, irritable bowel syndrome, or a food allergy or intolerance. For persistent belly bloat, seek a physician’s advice to get the help you need. Eat at the dinner table Lounging in bed while snacking is the perfect recipe for morning bloat. “If you lay down at night to munch, that allows gas to go down into your lower abdomen,” says Dr James Reynolds. “You should be sitting upright when you eat so if you do swallow excess air, it encourages the gas to go up and out versus down and in.” You should also eat slowly and avoid gulping your drink during your meals; inhaling your food and drinking while you eat can also increase air intake and up your risk for developing gas later on. Consuming vegetables like asparagus, bok choy and celery throughout the day are great options for keeping your belly bloat-free. Give your belly a massage Mum might have been onto something when she rubbed your belly as a kid to soothe a tummy ache. Sometimes bloating can be caused by constipation or problems in the gut, so gently massaging your stomach in bed may actually help move things along overnight. It increases your motility to move your hands along your gastrointestinal tract,” says gastroenterologist, Dr Judy Nee. Press along your colon, going from the right side of your lower abdomen up into your stomach area and down to the left side; this follows the path of the gastrointestinal tract. Dr Nee tells her patients to write out “I [heart] U” across their stomachs to ensure they massage their gastrointestinal tract in its entirety. Avoid taking vitamins before bed Some vitamin supplements have earned a bad rap for increased belly bloat because of certain ingredients. “Certain vitamin supplements have non-absorbable sugar alcohols like sorbitol and xylitol syrups in them,” says gastroenterologist, Dr Alan Brijbassie. “These are non-digestible.” Since our body has trouble digesting sugar alcohols, additives and fillers found in some supplements, our gut bacteria have more time to feast on them and produce gas. A good ingredient label is typically short and sweet with easy-to-pronounce words that you know – if it looks like gibberish, chances are it contains additives or fillers. Steer clear of vitamins that list sugar alcohols, lactose and gluten as the ingredients (they may disguise them under words like food starch or wheat germ). An even better bet: get your vitamins and minerals from natural sources by eating a well-balanced diet. Do a low-intensity bedtime workout A small dose of light to moderate exercise before bed may just be the ticket to moving things along overnight and quelling any morning belly bloat. “Walking around or doing light exercise for 15 minutes after you eat increases your motility and moves the gastrointestinal tract along to help that feeling of bloating,” says Dr Nee. Try taking a 15-minute stroll around the neighbourhood after dinner or do some light yoga poses to relieve your digestive discomfort. Colour in an adult colouring book Stressing about that upcoming work presentation or job interview can put a real damper on your mood, hair, skin, heart, weight and even your belly. Your gut is extremely vulnerable to stress, which can cause changes in your motility and inflame your intestines, giving you that puffy, uncomfortable sensation in your stomach. Before bed, take a half-hour to decompress and rid your mind of any negativity or worries. Reading a book, writing in a journal, or dumping out the crayons to colour in an adult colouring book are just a few ways to put your mind – and stomach – at ease. Skip the nightcap “Carbonated beverages and beer are the two biggest culprits of bloating,” says Dr Brijbassie. “Stay away from drinking those at least two hours before bed.” Even better? Avoid all alcohol and food at least two hours before bed to give your digestive system a rest. It takes at least two to three hours for your stomach to empty itself out and laying down while your digestive enzymes are at work pulls the gas further into your abdomen. Drink peppermint tea Peppermint isn’t just reserved for minty fresh breath – it may also help relax the gastrointestinal tract and alleviate bloating. “A lot of the proof is anecdotal but it does help some people,” says Dr Brijbassie. “Peppermint oil [mixed with a little water] may also help the digestive enzymes break down food better.” Simply mix two to three drops of peppermint oil with a cup of hot water and drink up! But avoid sucking on peppermint candies or chewing gum because they may be loaded with sugar alcohols, which the bacteria in the small bowel ferments to produce gas and bloating. If you don’t consider yourself a peppermint person, try taking some artichoke leaf extract before bed. Written by Ashley Lewis. This article first appeared in <a href="https://www.readersdigest.co.nz/healthsmart/7-easy-bedtime-fixes-to-help-reduce-belly-bloat-while-you-sleep" target="_blank" rel="noopener">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRA87V" target="_blank" rel="noopener">here’s our best subscription offer.</a> Image: Getty Images

Body

Five ways to reduce waste (and save money) on your home renovation

On average, renovating a home generates <a href="https://ascelibrary.org/doi/10.1061/%28ASCE%290733-9364%281996%29122%3A1%2855%29">far more waste</a> than building a new one from scratch. This waste goes straight to landfill, damaging the environment. It also hurts your budget: first you have to pay for demolition, then the new materials, and then disposal of leftover building products. By keeping waste in mind from the start and following some simple guidelines, you can reduce the waste created by your home renovation. <h2>1. It starts with the design</h2> Waste is often treated as inevitable, factored into a building budget with no serious attempt to reduce it. By raising the issue early with your architect, designer or builder, they can make decisions at the design stage that reduce waste later. Often the designers and architects don’t see their decisions contributing to waste – or rather, they don’t really think about it. During my research on reducing construction waste, I asked one architect what he thought happens to the waste generated. He laughed with a glint in his eyes and said, “I think it disappears into pixie dust!” One simple early decision that dramatically reduces waste is designing with material sizes in mind. If you have a ceiling height that does not match the plasterboard sheet, you end up with a tiny little strip that has to be cut out of a full sheet. In the case of bricks, not matching the ceiling height is even more wasteful. Obviously not all materials will work together at their standard sizes (and you need to fit your renovation to the existing house). But sensitive design can make intelligent trade-offs, reducing overall waste. When I asked architects why they don’t design zero-waste buildings more often, they said clients don’t ask for it. Make it part of your brief, and ask the architect how they can save money by using the materials efficiently. <h2>2. Get your builder involved early</h2> If you’re using an architect for your renovation, it’s common to have very little collaboration between them and the builder. Any errors or issues are usually spotted after construction has begun, requiring expensive and wasteful rework. Instead, ask your architect and builder to collaborate on a waste management plan. Such integrated approaches have worked well in <a href="https://www.pwc.com.au/legal/assets/collaborative-contracting-mar18.pdf">Australia and the United States</a>. This means clients, engineers and builders are collaborating, rather than taking adversarial roles. For such contracts to work, it’s important to involve all parties early in the project, and to encourage cooperation. The briefing stage is an opportunity for architects, quantity surveyors and builders to work together to identify a waste minimisation target. <h2>3. Whatever you do, don’t change your mind</h2> One the biggest contributions to waste on sites is late design changes. Client-led design changes are identified in all literature as having far-reaching implications on waste. These are mostly due to owners changing their mind once something is built. Reworking any part of a building due to design changes can account for as much as <a href="https://www.researchgate.net/publication/283714629_Impacts_Of_Design_Changes_on_Construction_Project_Performance_Insights_From_A_Literature_Review">50% of the cost overrun</a>, as well as causing delays and generating waste. The early work with your design and construction team outlined in the first steps gives you the chance to make sure you’re committed to your original design. Skimping in the planning stage can end up costing you far more in the long run. <h2>4. Deconstruction, not demolition</h2> Ask your builder not to demolish the building, but to deconstruct it. Deconstruction means taking a building apart and recovering materials for recycling and reuse. This provides opportunities for sorting materials on site. Salvaged materials can be resold to the community or reused in the renovations. It greatly reduces the tip fees which are usually higher for mixed waste (typical from demolition process) and lower for sorted waste. Of course this takes more time and has an additional cost. Therefore you do have to balance the cost of deconstruction against the savings. Denmark, which recycles <a href="http://ec.europa.eu/environment/waste/studies/deliverables/CDW_Denmark_Factsheet_Final.pdf">86% of its construction waste</a>, has made it mandatory for all government buildings to undergo selective demolition and sorting of construction waste. A good place to start in Australia is your state environment department, which may have <a href="https://www.epa.nsw.gov.au/-/media/epa/corporate-site/resources/managewaste/100080-house-deconstruction.pdf?la=en&hash=CD70BEEF7EC72CEBC3641F46F1DBE19862DAED1D">guidelines</a> on what is involved. <h2>5. Choose materials carefully</h2> Good-quality materials last longer, reducing maintenance later. Choosing manufacturers that use minimal packaging also reduces waste (be careful here to check the difference between “minimal” and “inadequate” packaging, as the latter can mean your <a href="http://eprints.uwe.ac.uk/30123/7/Saheed%20Thesis_Final%20Copy.pdf">material breaks</a>). Reusing materials from your renovation may also be an option (you will need to discuss this with architect and builder at the beginning of the project). Finally, using materials with recycled content is a great option, and boosts our recycling industry. In March 2017 the <a href="https://hia.com.au/-/media/HIA-Website/Files/Media-Centre/Media-Releases/2017/national/Home-Renovations-Australias-Next-Building-Boom.ashx">Housing Industry Association</a> released data suggesting the Australian residential building industry will increasingly become more dependent on renovation work rather than new construction, If you’re renovating your home, making efficiency and low waste a priority helps cut costs and reduce landfill. Image credits: Getty Images This article originally appeared on <a href="https://theconversation.com/five-ways-to-reduce-waste-and-save-money-on-your-home-renovation-103942" target="_blank" rel="noopener">The Conversation</a>.

Home & Garden

Older people can struggle with sustainable living

Image: Getty Improving the sustainability of Australia’s housing stock is crucial to meeting national emissions reduction goals. But for older adults, such changes can bring both benefits and challenges. My recent research examined the literature on environmental sustainability measures at residences for older adults. These included private homes, retirement villages and nursing homes. I found that while sustainability measures can bring multiple benefits to older people, they also bring challenges. For example, people living in sustainable dwellings may use less energy and water which leads to lower bills. But older people may suffer cognitive decline and struggle to use sustainable technology devices. The full effects of environmentally sustainable features must be better understood if we’re to provide seniors with high-quality residential environments. <h2>Sustainability and ageing: a complex mix</h2> Forecasts suggest that by 2056, 22% of Australians – or 8.7 million people – will be aged 65 or older. High-quality residential environments are important to maintaining the welfare of these people as they age. Environmental sustainability is playing an ever greater role in residential development across the board, including retirement villages. And previous research suggests most retirement village residents want to lead more sustainable lifestyles. As climate change worsens, the dwellings of older adults should allow them to adapt to these changing conditions. The reduced ability of elderly people to regulate their body temperature means global warming is a profound threat to this group. Improving the sustainability of a residential environment may include: <ul> <li>reducing waste</li> <li>using low carbon or recycled building materials</li> <li>solar passive design</li> <li>efficient heating and cooling</li> <li>using renewable energy such as rooftop solar.</li> </ul> Some residential projects for the elderly already include environmental sustainability. A case study of a not-for-profit retirement village in South Australia revealed practices such as innovative floor plans, thermally efficient building materials, good window orientation and a water harvesting system. And my previous research found a range of sustainability features at eight private and not-for-profit retirement villages in Queensland. However, while many retirement village developers prioritise “social sustainability” features such as care provision and social interaction, environmental sustainability is largely ignored. <h2>On the plus side</h2> The benefits of environmentally sustainable features in in older adults’ residential environment include: - reduced resource consumption: sustainable dwellings usually require less water and energy use, which lowers living costs. This is especially important for older adults who often have reduced financial capacity after retirement. Older people also use energy more intensively than other groups because they have fewer household members, greater heating requirements and spend more time at home. - reduced health risks: environmentally sustainable measures can lead to healthier indoor environments. For example, good ventilation and high-quality air conditioning often lead to improved indoor air quality and more comfortable ambient temperatures. - alleviated environmental challenges: many older people want their homes to be more environmentally friendly. Doing their bit to alleviate global problems such as greenhouse gas emissions can provide them with peace of mind. <h2>The potential downsides</h2> The challenges of environmentally sustainable home features for older adults include: - financial pressure: the income of many older adults is substantially reduced after retirement. This can conflict with the high initial investment of developing an sustainable housing and the cost of replacing existing systems with sustainable ones. - reducing energy consumption: in some cases, sustainability measures can involve tolerating slightly higher or cooler temperatures. For example, moving from a gas-heating system to a more sustainable type may delay the arrival of heat in a room and leave older people uncomfortable for a short time. This may conflict with older people’s increased sensitivity to ambient temperatures. - confusion and complexity: Older adults can have reduced cognitive capabilities affecting memory and information processing speed. As a result they may struggle to use sustainable technologies such as smart thermostats. Research has suggested ways of overcoming this, such as better recognising the diversity of older adults to achieve a better “person-technology fit”. <h2>Next steps</h2> Older adults have unique needs which their homes must satisfy, even when sustainability features are being adopted. Ageing should be seen as a dynamic process with physical, psychological and social dimensions. And the complex interrelationships of ageing, environmental sustainability and the residential environment also need to be recognised. Best practices and lessons learned in creating sustainable living environments for older adults should be shared. Finally, developers making sustainability decisions should consult other stakeholders. These include contractors, occupational therapists, researchers and most importantly, older adults themselves. This article originally appeared on <a href="https://theconversation.com/confusion-financial-pressure-discomfort-older-people-can-struggle-with-sustainable-living-despite-its-obvious-benefits-174535">The Conversation.</a>

Retirement Life

A supermarket in Britain has removed use-by dates in favour of the 'sniff test'

Image: Getty Grocery chain ‘Morrisons’ is being slammed after announcing a decision to scrap “use-by” dates on milk, instead asking customers to use a “sniff test” to determine if the milk has gone bad. The supermarket will switch to using “best before” dates on 90% of its home brand milk packaging from the end of January, The Sun reports. The date will remain the same but Morrisons is asking customers to not automatically assume the milk is off, but instead sniff to see whether it has expired first. Best before dates indicate that a product will have a better quality if consumed before that day, but use by means food might not be safe to eat after that point and runs the risk of making the customer sick. Morrisons said the move is intended to reduce food wastage, as millions of litres of milk are thrown away each year. It is estimated that 48 million litres of milk are wasted due to customers following “use-by” labels. Research shows milk is often fine to be used days after the use-by date the supermarket said. So yes, customers are being encouraged to smell their milk to check if it has actually gone bad before throwing it away. A sour aroma or curdled consistency are both signs milk has been spoiled. Shoppers took to Twitter to complain about the decision, with many asking how they can smell the milk while in store. However, Morrisons said that won’t be necessary because it won’t sell milk that is near the best before date. One customer said: “So, Morrisons – can we open the bottle in order to sniff it before purchase? Or do we have to go home, sniff it, then bring it back if it’s off?” Another added: “I can open the milk whilst still in Morrisons to check then I guess?” Others pointed out that one of the main symptoms of Covid is losing your sense of smell. “Generations before us have always used the sniff test – and I believe we can too” According to Ian Goode, senior milk buyer at Morrisons.

Food & Wine

Reducing air travel by small amounts each year could level off the climate impact

Just before the pandemic, aircraft engines were burning <a href="https://www.iata.org/en/iata-repository/pressroom/fact-sheets/industry-statistics/">one billion litres</a> of fuel a day. But then the number of daily civil aviation flights fell from <a href="https://www.iata.org/en/iata-repository/pressroom/fact-sheets/industry-statistics/">110,000</a> to less than 50,000 during 2020, on average. With the easing of travel restrictions, air traffic is increasing back towards its pre-pandemic peak. Most world leaders and delegates will have flown to Glasgow to attend COP26 – the 26th annual UN climate change summit – in person. But as they haggle over emissions targets to limit global warming to 1.5°C, and not <a href="https://theconversation.com/cop26-what-would-the-world-be-like-at-3-c-of-warming-and-how-would-it-be-different-from-1-5-c-171030">3°C or more</a>, aviation is unlikely to be included in them, given the lack of low-carbon alternatives to long-haul flights. But it should be. <a href="https://iopscience.iop.org/article/10.1088/1748-9326/ac286e">In new research</a>, my colleagues and I calculated that if the aviation sector continues to grow on its present trajectory, its jet fuel consumption will have added 0.1˚C to global warming by 2050 – half of it to date, the other half in the next three decades. Aviation is responsible for 4% of the 1.2°C rise in the global mean temperature we have already experienced since the industrial revolution. Without action to reduce flights, the sector will account for 17% of the remaining 0.3°C left in the 1.5°C temperature target, and 6% of the 0.8°C left to stay within 2°C. Airlines effectively add more to global warming <a href="http://globalcarbonatlas.org/en/CO2-emissions">than most countries.</a> <h2>Warming footprints</h2> At the current rate, the world will have warmed by 2°C <a href="https://www.ipcc.ch/report/ar6/wg1/downloads/report/IPCC_AR6_WGI_SPM_final.pdf">within three decades</a>. To quantify how different activities contribute to warming, scientists measure carbon emissions. This is because how much the Earth warms is proportional to cumulative carbon emissions in the atmosphere. This is a very good approximation in many cases, but it is inaccurate for emissions caused by aeroplanes travelling at altitudes of up to 12 kilometres. As well as CO₂, aircraft engines emit nitrogen oxides, water vapour, sulphur and soot, causing <a href="https://www.nature.com/articles/s41467-018-04068-0">contrail cirrus clouds</a> and other complicated chemical reactions in the atmosphere. The sum of these so-called non-CO₂ effects adds more warming on top of the CO₂ emissions. So the total warming footprint of aviation is between two and three times higher than a conventional carbon footprint. <img src="https://images.theconversation.com/files/430221/original/file-20211104-21-xa7pet.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="An aeroplane's trail viewed from between two tall buildings" /> Condensation trails produced by aircraft engines contribute to global warming. <a href="https://pixabay.com/photos/architecture-skyscraper-skyline-3984725/" class="source">MichaelGaida/Pixabay</a>, <a href="http://creativecommons.org/licenses/by/4.0/" class="license">CC BY</a> While a large share of a flight’s CO₂ emissions remain in the atmosphere for many thousands of years, the non-CO₂ effects diminish over time, <a href="https://doi.org/10.1016/j.atmosenv.2020.117834">vanishing within about ten years</a>. So any growth in aviation, measured in global jet fuel consumption, has an amplified impact as both CO₂ and non-CO₂ effects add up. But a decline in aviation can partly reverse some warming, as the non-CO₂ effects disappear over time until only the CO₂ effects remain. Think of the non-CO₂ effects like a bathtub – it fills up when the taps are turned further and further, despite a slow outflow down the plughole. But the same bathtub will eventually empty if the taps are gradually turned down. The non-CO₂ effects of flights on the atmosphere will slowly disappear if fewer and fewer flights are taken, so that aviation’s contribution to warming eventually levels off. In that situation, the increase from continued CO₂ emissions would balance the fall in non-CO₂ effects, and although aviation would still contribute to climate change, the total warming from both would remain constant over time. How much would aviation need to shrink to level off its influence on global warming? Our calculations show that flying does not need to stop immediately to prevent aviation’s contribution to global warming expanding. Flying has already caused 0.04°C of warming to date. But with a yearly decrease of 2.5% in jet fuel consumption, currently only achievable with cuts in air traffic, this warming will level off at a constant level over the coming decades. <h2>When do we really need to fly?</h2> COVID-19 had a huge impact on the aviation sector. Air traffic is still approximately 10-20% below pre-pandemic levels, but is <a href="https://doi.org/10.1088/1748-9326/ac286e">rebounding quickly</a>. Politicians should shift subsidies from flying to more sustainable modes of transport, such as train journeys. And there is much more that can be done. <img src="https://images.theconversation.com/files/430217/original/file-20211104-25-1v0sxdb.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="An aeroplane parked at an airport" /> Forced changes in flying habits due to the pandemic have led some to permanently cut back on flights. <a href="https://pixabay.com/photos/airplane-aircraft-airport-travel-4885803/" class="source">Dmncwndrlch/Pixabay</a>, <a href="http://creativecommons.org/licenses/by/4.0/" class="license">CC BY</a> Lockdowns and the shift to remote working made many people rethink the necessity of flying. People resolving to fly less can contribute considerably to reducing the number of unnecessary flights. Combining in-person and virtual attendance in hybrid meetings wherever possible is a great way to support that shift. Reducing the space that business classes take on aeroplanes is another way to cut the number of flights, as it allows more passengers to travel on one flight. Not allowing airport expansions could also have a big impact. The UK’s Climate Change Committee, an expert body which advises the UK government, has recommended <a href="https://www.theccc.org.uk/wp-content/uploads/2020/12/Sector-summary-Aviation.pdf">not expanding airports</a> to align the sector with climate targets. Yet the expansion of Heathrow airport is currently <a href="https://www.bbc.co.uk/news/explainers-51646562">planned to go ahead</a>. Sustainable aviation fuels, and hydrogen or electric planes, are being developed, but none of these technologies are currently available at the necessary scale. At the moment, there is little chance of the aviation industry meeting any climate targets if it aims for a return to its pre-pandemic rate of growth. <a href="https://theconversation.com/profiles/milan-klower-879339">Milan Klöwer</a>, Postdoctoral Researcher in Weather and Climate Modelling, <a href="https://theconversation.com/institutions/university-of-oxford-1260">University of Oxford</a> 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/reducing-air-travel-by-small-amounts-each-year-could-level-off-the-climate-impact-171184">original article</a>. Image: Free-Photos/Pixabay

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"Reduced me to tears": King Charles' candid admission

How risky is it to give card details over the phone and how do I reduce the chance of fraud?

"32 years of safe landings": Pilot's surprise speech reduces passengers to tears

How do stimulants actually work to reduce ADHD symptoms?

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

Do blue-light glasses really work? Can they reduce eye strain or help me sleep?

What is cognitive functional therapy? How can it reduce low back pain and get you moving?

More than a game: Crosswords and puzzles may reduce dementia risk

Yes, masks reduce the risk of spreading COVID, despite a review saying they don’t

Toxic pollutants can build up inside our homes. Here are 8 ways to reduce the risks

Sports watches could help reduce falls and injuries in elderly people

Relaxing in a sauna shown to reduce risk of heart attacks

6 ways to reduce food waste

Simple tricks to reduce your winter energy bills

The 15 minute hack to reduce bathroom mould

7 easy bedtime fixes to help reduce belly bloat while you sleep

Five ways to reduce waste (and save money) on your home renovation

Older people can struggle with sustainable living

A supermarket in Britain has removed use-by dates in favour of the 'sniff test'

Reducing air travel by small amounts each year could level off the climate impact

News

Shop

Catalogues

Travel

Health

Lifestyle

Finance

Entertainment

Property

Information

Keep up to date

Search

"Reduced me to tears": King Charles' candid admission

How risky is it to give card details over the phone and how do I reduce the chance of fraud?

"32 years of safe landings": Pilot's surprise speech reduces passengers to tears

How do stimulants actually work to reduce ADHD symptoms?

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

Do blue-light glasses really work? Can they reduce eye strain or help me sleep?

What is cognitive functional therapy? How can it reduce low back pain and get you moving?

More than a game: Crosswords and puzzles may reduce dementia risk

Yes, masks reduce the risk of spreading COVID, despite a review saying they don’t

Toxic pollutants can build up inside our homes. Here are 8 ways to reduce the risks

Sports watches could help reduce falls and injuries in elderly people

Relaxing in a sauna shown to reduce risk of heart attacks

6 ways to reduce food waste

Simple tricks to reduce your winter energy bills

The 15 minute hack to reduce bathroom mould

7 easy bedtime fixes to help reduce belly bloat while you sleep

Five ways to reduce waste (and save money) on your home renovation

Older people can struggle with sustainable living

A supermarket in Britain has removed use-by dates in favour of the 'sniff test'

Reducing air travel by small amounts each year could level off the climate impact

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