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4 foods that ease heartburn

<p>Heartburn, acid reflux, GORD… whatever you want to call it, it’s not a pleasant thing to experience. Yet hundreds of thousands of us around the country suffer from heartburn each year. And while medication may be the solution for some, it’s not always the most effective option.</p> <p>So, you’ll be happy to learn that what you eat may ease your symptoms. Here are four of the best foods for heartburn.</p> <p><strong>1. Papaya</strong></p> <p>Papain, an enzyme found in papaya, has been proven to aid in digestion. In addition, the fibre content and proteolytic enzymes are a great source of short-chain fatty acids, which a recent study described as “the most important product of fermentation”, and an essential part of improving gut health.</p> <p><strong>2. Aloe vera juice</strong></p> <p>Aloe vera does much more than just ease sunburn or skin irritations – it’s been used to help ease constipation and treat type 2 diabetes and gastrointestinal disorders for centuries. “Its anti-inflammatory properties have been suggested to ease inflammation in the oesophagus caused by reflux,” Maria Bella, author of <em>The Complete Idiot’s Guide to the Acid Reflux Diet</em>, tells <a href="http://www.goodhousekeeping.com/health/diet-nutrition/g4536/best-foods-for-acid-reflux/" target="_blank" rel="noopener"><strong><span style="text-decoration: underline;">Good Housekeeping</span></strong></a>.</p> <p><strong>3. Banana</strong></p> <p>Because of its low acidity, bananas are great for gastrointestinal discomfort, but they’re particularly good for heartburn as they can stick to the irritated oesophageal lining. “It forms a protective film that coats, protects and soothes,” digestive health expert Dr Gerard E. Mullin explains to <a href="http://www.prevention.com/food/foods-soothe-heartburn" target="_blank" rel="noopener"><strong><span style="text-decoration: underline;">Prevention</span></strong></a>.</p> <p><strong>4. Cinnamon gum</strong></p> <p>By producing saliva, gum helps neutralise stomach acid. “It also leads to more frequent swallowing, which can move the irritating acid down the oesophagus more quickly,” Maria Bella says. Mint can make your symptoms worse, however, so stick to cinnamon, which <a href="http://www.ncbi.nlm.nih.gov/pubmed/20924865" target="_blank" rel="noopener"><strong><span style="text-decoration: underline;">studies show</span></strong></a> may have anti-inflammatory properties.</p> <p><em>Image credits: Shutterstock</em></p>

Body

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Shop around, take lunch, catch the bus. It is possible to ease the squeeze on your budget

<p><em><a href="https://theconversation.com/profiles/laura-de-zwaan-180752">Laura de Zwaan</a>, <a href="https://theconversation.com/institutions/griffith-university-828">Griffith University</a></em></p> <p> </p> <p>It’s no secret that the cost of living has increased substantially over the last year, with rises of between <a href="https://www.abs.gov.au/media-centre/media-releases/employees-annual-living-costs-highest-record#:%7E:text=%E2%80%9CLiving%20costs%20for%20employee%20households,per%20cent%20was%20in%201986.">7.1 and 9.6 per cent</a> for all households. So what can households do to manage these increases?</p> <p>It might sound simple, but starting with a budget is the best approach. Even if you already have a budget, price increases mean it will need to be updated. For those new to budgeting, it is just a list of your income and expenses.</p> <p>Make sure you match the frequency of these so you are working out your budget over a week, or a fortnight, or a month. There are plenty of budgeting apps and websites that can help, such as the <a href="https://moneysmart.gov.au/budgeting/budget-planner">Moneysmart budget planner</a>.</p> <p>Once your budget is up to date, you can see your financial position. Do you have a surplus of cash – congratulations! You can save that money to help you in an emergency.</p> <p>But what about if you have less income than expenses? You need to work through a process of figuring out where you can cut back.</p> <p>Some expenses are easy to cut back on:</p> <ul> <li> <p>If you have multiple streaming services, drop back to one at a time. Check for any other subscriptions you might be paying for – if you are not using them frequently, now is the time to cancel. You can always resubscribe when money isn’t tight.</p> </li> <li> <p>If you are spending a lot of money on take out or paying for lunch, find cheaper alternatives such as eating at home and packing a lunch using cheaper ingredients. Switch to tap water for normal drinks, and take a travel cup of coffee with you.</p> </li> <li> <p>Check and see if public transport is cheaper for you. If you are using a lot of fuel and paying for parking, public transport could be a better option.</p> </li> <li> <p>Groceries can be a huge cost for families. It is always worth shopping around to not pay full price. Understand unit pricing and buy the products you use when they are on special. It might be necessary to switch to cheaper products.</p> </li> <li> <p>Check if you are paying too much for your utilities like internet, electricity and gas. There are comparison websites you can use, including the <a href="https://www.energymadeeasy.gov.au/">Energy Made Easy</a> website. You can also make simple changes such as turning off lights and using a saucepan lid when boiling water that will reduce your usage.</p> </li> <li> <p>Check other products you might be paying for, such as car, home and health insurance to see if you can save money by switching. Be careful with any life or disability policies. It is best to speak to a financial adviser before changing those as there can be implications for cover.</p> </li> </ul> <p>Other expenses, like housing, can be a lot harder to manage.</p> <p>Rising interest rates have pushed up mortgage repayments for homeowners. Mortgage interest charges have <a href="https://www.abc.net.au/news/2023-05-03/record-high-living-costs-businesses-contracting-interest-rates/102296992">risen by 78.9% over the year</a> to March 2023. For many homeowners, their repayments are unaffordable compared to when they first took out their mortgage.</p> <p>If you are struggling to afford your mortgage, the first step is to talk to your lender as soon as possible. Moneysmart has <a href="https://moneysmart.gov.au/home-loans/problems-paying-your-mortgage">useful information</a> on what to do when you can’t meet your mortgage payments.</p> <p>You may also be able to <a href="https://www.ato.gov.au/individuals/super/withdrawing-and-using-your-super/early-access-to-super/access-on-compassionate-grounds/access-on-compassionate-grounds---what-you-need-to-know/">access some of your superannuation</a> so you don’t lose your home, however bear in mind that this is a temporary solution and uses your retirement savings.</p> <p>Increased demand for rentals has seen average rents across Australia increase by <a href="https://content.corelogic.com.au/l/994732/2023-07-05/z2tcd/994732/1688600749Ly8Iv9wt/202306_CoreLogic_RentalReview_July_2023_FINAL.pdf">27.4% since the COVID pandemic</a>. Supply of rental properties is low, which means many people may not be able to find a suitable alternative if their rent increases and becomes unaffordable.</p> <p>It might be necessary to take on a housemate, or move to a cheaper location (make sure to consider additional costs such as transport). If your circumstances have changed suddenly and you cannot pay your rent, contact your landlord or property manager.</p> <p>If you are paying a lot in credit card or other personal debt repayments such as numerous Afterpay-style accounts, it could be a good idea to speak to a bank about consolidating.</p> <p>This can help move some expensive debt, such as that from credit cards, into lower interest debt and simplify your budgeting as there is only one payment. If debt is making your budget unmanageable, then you can call the <a href="https://ndh.org.au/">National Debt Helpline</a> or for First Nations Australians there is <a href="https://financialrights.org.au/getting-help/mob-strong-debt-help/">Mob Strong Debt Help</a>.</p> <p>A final option could be to increase your income by taking on more work. This can be a good solution, but if you already work full time it might be unsustainable. Two common side hustles to boost income are gig work, such as Uber driving, and multi-level marketing, which is selling goods like Doterra and Herbalife to family and friends.</p> <p>However, both are <a href="https://www.twu.com.au/wp-content/uploads/2023/03/McKell_QLD_Gig-Economy_WEB_SINGLES.pdf">low</a> <a href="https://eprints.qut.edu.au/216593/1/MLM_report_Print.pdf">paid</a> and in most cases you would be better off earning minimum wage as a casual employee.<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/210895/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/laura-de-zwaan-180752">Laura de Zwaan</a>, Lecturer, Department of Accounting, Finance and Economics, <a href="https://theconversation.com/institutions/griffith-university-828">Griffith University</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/shop-around-take-lunch-catch-the-bus-it-is-possible-to-ease-the-squeeze-on-your-budget-210895">original article</a>.</em></p>

Money & Banking

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Don’t let financial shame be your ruin: open conversations can help ease the burden of personal deb

<p>Nearly <a href="https://www.ipsos.com/en-nz/19th-ipsos-new-zealand-issues-monitor">two-thirds of New Zealanders</a> are worried about the cost of living, and a quarter are worried about <a href="https://www.canstar.co.nz/wp-content/uploads/2023/03/Consumer-Pulse-Report-NZ-2023-Final-4.pdf">putting food on the table</a>. But the <a href="https://visionwest.org.nz/food-hardship-part-one/">shame</a> that can come with financial stress is preventing some people from seeking help. </p> <p>According to a recent survey, a third of New Zealanders were not completely truthful with their family or partners about the state of their finances, and 12% <a href="https://www.stuff.co.nz/business/money/129477493/financial-infidelity-research-finds-kiwis-hiding-debts-from-their-partners">actively hid their debt</a>. This shame and worry about money can spill over into <a href="https://www.nzherald.co.nz/bay-of-plenty-times/news/concerns-buy-now-pay-later-schemes-could-fuel-addiction-as-kiwis-spend-17b-last-year/VOV3VIDIG2MZBGJEGPMLGWDMJI/">addiction</a>, <a href="https://www.newsroom.co.nz/i-had-serious-concussion-bad-credit-and-15000-debt-abuse-survivor">violence</a> and <a href="https://corporate.dukehealth.org/news/financial-strains-significantly-raise-risk-suicide-attempts">suicide</a>. </p> <p>Considering the effect of financial stress on our wellbeing, it is clear we need to overcome the financial stigma that prevents us from getting help. We also <a href="https://www.apa.org/topics/money/family-financial-strain">owe it to our kids</a> to break the taboo around money by communicating our worries and educating them on how to manage finances better. </p> <h2>The burden of growing debt</h2> <p><a href="https://www.stuff.co.nz/business/money/300817697/mortgage-pain-homeowners-facing-repayment-hikes-of-up-to-900-a-fortnight">Ballooning mortgage repayments</a> are compounding the financial distress of many New Zealanders. At the beginning of 2023, an estimated 11.9% of home owners were behind on loan payments, with more than <a href="https://www.rnz.co.nz/news/business/485045/data-shows-430-000-new-zealanders-behind-in-credit-repayments-in-january">18,400 mortgagees in arrears</a>. </p> <div data-id="17"> </div> <p>Given the <a href="https://www.treasury.govt.nz/publications/an/an-21-01-html">majority of household wealth</a> in New Zealand is in property, our financial vulnerability is closely linked to the ebbs and flows of the <a href="https://content.knightfrank.com/research/84/documents/en/global-house-price-index-q2-2021-8422.pdf">second most overinflated property market</a> in the world. </p> <p>There are also cultural reasons for growing financial distress. Many households have taken on significant debt to “<a href="https://www.stuff.co.nz/business/7616361/Keeping-up-with-the-Joneses">keep up with the Joneses</a>” and to pursue the quintessential <a href="https://www.interest.co.nz/property/99890/westpac-commissioned-survey-suggests-many-new-zealanders-still-pine-quarter-acre">quarter-acre dream</a>. Social comparison and peer pressure act as powerful levers contributing to problem debt and over-indebtedness. </p> <p>The average household debt in New Zealand is more than <a href="https://tradingeconomics.com/new-zealand/households-debt-to-income">170% of gross household income</a>. That is higher than the United Kingdom (133%), Australia (113%) or Ireland (96%).</p> <h2>The rise of problem debt</h2> <p>And we are digging a deeper hole. Over the past year, <a href="https://www.rnz.co.nz/news/business/485045/data-shows-430-000-new-zealanders-behind-in-credit-repayments-in-january">demand for credit cards increased by 21.7%</a>. The use of personal debt such as personal loans and deferred payment schemes <a href="https://www.nzherald.co.nz/business/demand-for-personal-credit-rises-arrears-also-up-as-cost-of-living-bites/YCEM74CII5FQBPJXO3UOG4Y3GY/">is also climbing</a>. There is a real risk this debt could become problem debt. </p> <p>Problem debt can have severe and wide-reaching consequences, including <a href="https://theconversation.com/over-300-000-new-zealanders-owe-more-than-they-own-is-this-a-problem-173497">housing insecurity</a>, <a href="http://www.socialinclusion.ie/publications/documents/2011_03_07_FinancialExclusionPublication.pdf">financial exclusion</a> (the inability to access debt at affordable interest rates), <a href="https://www.tandfonline.com/doi/full/10.1080/07409710.2012.652016?journalCode=gfof20">poor food choices</a> and a plethora of <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-14-489">health problems</a>. </p> <p>Yet, the hidden <a href="https://spssi.onlinelibrary.wiley.com/doi/10.1111/sipr.12074">psychological</a> and <a href="https://link.springer.com/article/10.1007/s11205-008-9286-8">social cost of financial distress</a>remains often unspoken, overlooked and underestimated.</p> <p>Even before the pandemic, <a href="https://www.scoop.co.nz/stories/BU1909/S00616/research-shows-financial-stress-impacts-mental-wellbeing.htm">69% of New Zealanders were worried</a>about money. The share of people worrying about their financial situation was higher for women (74%), and particularly women aged 18-34 (82%). It is no coincidence that the latter are particularly at risk of problem debt through so-called <a href="https://acfr.aut.ac.nz/__data/assets/pdf_file/0008/691577/Gilbert-and-Scott-Study-2-Draft-v10Sept2022.pdf">“buy now, pay later” schemes</a>. </p> <p>The stigma of financial distress extends beyond the vulnerable and the marginalised in our society. A growing number of <a href="https://www.rnz.co.nz/news/political/467417/middle-income-families-hoping-for-help-in-budget-as-rising-costs-sting">middle-class New Zealanders </a> are quietly suffering financial distress, isolated by financial stigma and the taboos around discussing money. When pressed, one in two New Zealanders would rather <a href="https://www.scoop.co.nz/stories/BU2203/S00384/research-shows-wed-rather-talk-about-politics-than-our-finances.htm">talk politics over money</a>. </p> <h2>Time to talk about money</h2> <p>Navigating financial distress and <a href="https://digitalcommons.law.seattleu.edu/cgi/viewcontent.cgi?article=2526&context=sulr">stigma</a> can feel overwhelming. Where money is a taboo subject, it may feel safer to withdraw, maintain false appearances, be secretive or shun social support. </p> <p>This tendency to avoid open discussions and suffer in silence can lead to <a href="https://loneliness.org.nz/lonely/at-home/financially-struggling/">feelings of isolation</a> and contribute to <a href="https://theconversation.com/how-financial-stress-can-affect-your-mental-health-and-5-things-that-can-help-201557">poor mental health</a>, such as depression, anxiety and emotional distress. </p> <p>Sadly, the trauma of living in financial distress can also <a href="http://irep.ntu.ac.uk/id/eprint/39442/1/1307565_Wakefield.pdf">break up families</a>. Losing the symbols of hard-gained success and facing the prospect of a reduced lifestyle can be tough. It often triggers feelings of personal failure and self doubt that deter us from taking proactive steps to talk openly and seek help. </p> <p>But what can families do to alleviate some of this distress?</p> <h2>Seek help</h2> <p>First, understand that <a href="https://www.ft.com/content/86767aac-98e0-4dae-8c5a-d3301b030703">you are not alone</a>. Over 300,000 New Zealanders <a href="https://theconversation.com/over-300-000-new-zealanders-owe-more-than-they-own-is-this-a-problem-173497">owe more than they earn</a>.</p> <p>Second, seek help. There are many services that help people work through their financial situation and formulate a plan. In the case of excessive debts, debt consolidation or <a href="https://goodshepherd.org.nz/debtsolve/">debt solution loans</a> may help reduce the overall burden and simplify your financial situation. </p> <p>For those struggling with increasing interest on their mortgages, reaching out to your bank early is critical. During the 2008 recession, banks in New Zealand <a href="https://www.beehive.govt.nz/release/banks-exchange-letters-crown-support-distressed-mortgage-borrowers">worked with customers</a> to avoid defaulting on mortgages, including reducing servicing costs, capitalising interest and moving households to interest-only loans. It is essential to understand that the <a href="https://www.stuff.co.nz/life-style/homed/real-estate/130677426/are-we-on-the-brink-of-a-wave-of-mortgagee-sales">banks do not want mortgagees to fail</a>, and that options exist.</p> <p>To help future generations avoid debt traps, we need open communication about money – also known as “<a href="https://link.springer.com/article/10.1007/s10834-020-09736-2">financial socialisation</a>”. This includes developing values, sharing knowledge and promoting behaviours that help build <a href="https://files.eric.ed.gov/fulltext/EJ1241099.pdf">financial viability and contribute to financial wellbeing</a>. </p> <p>The lessons about handling money from family and friends are crucial for <a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2020.02162/full">improving our children’s financial capability</a>, helping them be <a href="https://www.fsc.org.nz/it-starts-with-action-theme/growing-financially-resilient-kids">more financially resilient</a> and better able to survive the stresses we are experiencing now – and those <a href="https://www.stuff.co.nz/business/money/300836616/heres-how-much-household-costs-are-expected-to-increase">yet to come</a>.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://theconversation.com/dont-let-financial-shame-be-your-ruin-open-conversations-can-help-ease-the-burden-of-personal-debt-202496" target="_blank" rel="noopener">The Conversation</a>. </em></p>

Retirement Income

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5 simple ways to ease anxiety

<p>Everyone knows what it feels like to lay awake at night worrying about something, whether it be if you locked the car, sent that email, or how prepared your family is for an earthquake.</p> <p>For some, it's a minor annoyance – nothing more than a niggling feeling. For others it's an anxiety which consumes their every thought and can affect their daily lives.</p> <p>Sufferers of generalised anxiety disorder (GAD) will find themselves worrying about everything, big or small, and may also suffer from conditions like depression, panic attacks and obsessive compulsive disorder. GAD sufferers are people who generally expect the worst, worry excessively for no apparent reason, are irritable and restless, have difficulty concentrating, and may suffer from stomach issues including nausea and diarrhoea.</p> <p>While it's unknown what exactly causes GAD, it is to do with the "wiring" of some areas of the brain, and there is a genetic link, however children and teens won't often recognise the symptoms.</p> <p>Adults need to keep an eye out for behaviours including a fear of making mistakes, a feeling that they're to blame for any disaster, and a need for frequent reassurance.</p> <p><strong>Five fast ways to feel calmer</strong></p> <p>On a day-to-day basis, there are simple ways to help manage anxiety and worries. Here are five things you can do to get through tasks that make you anxious and to access some calm when you really need it.</p> <p><strong>1.  Break up a mammoth task into small steps:</strong> Say you need to clean up your garage, but it's currently a storehouse for everything you've ever owned and dumped. Write a list of the individual steps needed: sort out items for giving away, give them a clean, ask friends/recipients to pick up, sort items for selling, decide value, list on Trade Me, etc. Tick off each task as you achieve it.</p> <p><strong>2. Just breathe:</strong> The first sign of a change in emotion is our breathing. One study has shown that up to 47 minutes before a panic attack, breathing starts to change. If you're breathing from mouth to chest, consciously focus on breathing from nose and belly. Consciously slowing down your breaths to a normal speed, might help temper anxiety symptoms and restore baseline calm.</p> <p><strong>3. There's an app for that:</strong> The <strong><span style="text-decoration: underline;"><a href="http://www.mentalhealth.org.nz/get-help/a-z/apps-e-therapy-and-guided-self-help/">Mental Health Foundation recommends a number of apps</a></span> </strong>and other forms of e-therapy to help you cope with anxiety. The <strong><span style="text-decoration: underline;"><a href="https://www.happier.com/">Happier</a></span> </strong>app is a simple way to collect happy moments you find in every day, share them with close friends and family, and be reminded to do more of what makes you happier.</p> <p><strong>4. Listen up:</strong> Music is one of the best ways to escape a repetitive thought and perhaps help trigger happier memories. If it helps, sing at the top of your lungs or dance in your room until you drop – this can be a great way to release tension. But if it spins your wheels, listening to slow, quiet classical music can have a particularly beneficial effect; evidence suggests it slows the pulse and heart rate, lowers blood pressure, and decreases levels of stress hormones.</p> <p><strong>5. Share the load:</strong> The saying "a problem shared is a problem halved" really has some merit. Sharing your problem with someone you trust or spending time with someone who shares the same concerns can ease the burden. But now there are multiple ways to share positive, happy thoughts too. Using Pinterest, for example, you can pin quotes that inspire and motivate you. It might be nice to know you're helping to inspire others and, in some cases, comfort them. Building a space for positivity, and a community around it, might help you feel less alone and subsequently alleviate some anxiety. </p> <p><em>Image: Shutterstock</em></p>

Mind

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Outrage over photo as lockdown restrictions are eased

<p>A photo of a “disgusting” mess around a bin in a New Zealand park has caused outrage after the government eased lockdown restrictions for COVID-19.</p> <p>Merania Mihaka, a resident of Rotorua on the north island, claims that it only took hours for people to create a mess.</p> <p>"For 5 weeks Papatuanuku was able to heal herself, it takes less than 24 hrs for humans to ruin her again," she wrote, alongside photos of rubbish from fast food restaurants left discarded around public bins, on Facebook.</p> <p><iframe src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2Fmerania.mihaka%2Fposts%2F3396723683689151&amp;show_text=true&amp;width=552&amp;height=741&amp;appId" width="552" height="741" style="border: none; overflow: hidden;" scrolling="no" frameborder="0" allowtransparency="true" allow="encrypted-media"></iframe></p> <p>Papatuanuka is a Māori term meaning the land or a Mother Earth figure in Māori mythology.</p> <p>Others were angered by the sight.</p> <p>“Obviously these people don't appreciate what they have,” one woman wrote.</p> <p>One man added: “humans are the worst”.</p> <p>“Disgusting alright,” another woman wrote. </p> <p>“How disappointing to see some people just never learn.”</p> <p>The photo was posted just a day after New Zealand moved out of its toughest level of coronavirus restrictions on Tuesday, allowing some non-essential businesses to reopen.</p> <p>"There is no one point in time that this mission ends. We are in the next phase of the battle and we are not done,” New Zealand Prime Minister Jacinda Ardern explained.</p> <p>“It’s an ongoing battle.”</p> <p>The level three restrictions, which limit people to local travel and keep malls, pubs, hairdresser and other businesses closed, will last for at least another two weeks.</p> <p>"No one wants a second wave in New Zealand and we must guard against that," Ms Ardern said.</p> <p>"Elimination does not mean zero cases," she said.</p> <p>"It would be an ongoing campaign and zero tolerance for cases."</p>

Travel Trouble

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5 tips to help ease your grandchild back into school mode after the holidays

<p>Most children in Australia are going back to school in just over a week. Children experience a <a href="https://www.cambridge.org/core/journals/children-australia/article/selfreported-perceptions-readiness-and-psychological-wellbeing-of-primary-school-students-prior-to-transitioning-to-a-secondary-boarding-school/C86DEA7A6CD20AAF29C26C6947A01F7E">mix of emotions</a> when it comes to going to school.</p> <p>Easing back after the holidays can range from feeling really excited and eager to concern, fear or anxiety. Getting butterflies or general worry about going back to school is <a href="https://kidshealth.org/en/teens/school-stress.html">common</a>.</p> <p>Among the <a href="https://media.bloomsbury.com/rep/files/ch2-outline.pdf">biggest worries of preschool children</a> are feeling left out, being teased or saying goodbye to their caregiver at drop off. Concerns of <a href="https://learning.nspcc.org.uk/research-resources/childline-annual-review/">school-aged children are about </a> exams (27%), not wanting to return to school (13%), and problems with teachers (14%). Some feel lonely and isolated.</p> <p>The <a href="https://www.missionaustralia.com.au/publications/youth-survey/1326-mission-australia-youth-survey-report-2019/file">main concerns</a> for teens are coping with stress (44.7%), school or study problems (34.3%) and mental health (33.2%).</p> <p>Not thinking about school until it is time to go back is one way to enjoy the last week of holidays. But for some, this can make going back to school more difficult.</p> <p>Supporting parents, children and young people with back-to-school challenges can help reduce negative school experiences using the below steps.</p> <p><strong>1. Set up a back-to-school routine</strong></p> <p>Create structure about going back with a <a href="https://healthyfamilies.beyondblue.org.au/age-6-12/mental-health-conditions-in-children/anxiety/tackling-back-to-school-anxiety">school routine</a>. Be guided by your knowledge and history of what best supports your child during times of change and transition.</p> <p><a href="https://raisingchildren.net.au/school-age/school-learning/school-homework-tips/morning-routine-for-school">Set up a practical chart of getting ready</a>. You could include:</p> <ul> <li>what needs to be done each day for school like getting up, eating breakfast, dressing</li> <li>what help does your child need from you to get ready?</li> <li>what they can do on their own? (Establish these together).</li> </ul> <p>The first week back can cause disruption from being in holiday mode so don’t forget <a href="https://childmind.org/article/encouraging-good-sleep-habits/">healthy habits around sleep</a> (<a href="https://www.health.qld.gov.au/news-events/news/physical-activity-exercise-sleep-screen-time-kids-teens">around 9-11 hours for children aged 5-13</a> and 8-10 hours for those aged 14-17), <a href="https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#npa517">exercise</a> (around <a href="https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#npa517">one hour per day</a> of moderate to vigorous physical activity <a href="https://raisingchildren.net.au/toddlers/nutrition-fitness/physical-activity/physical-activity-how-much">three times a week</a>) and <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/food-and-your-life-stages">diet</a>.</p> <p>Having <a href="https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#npa517">consistent bed and wake-up </a> times helps too. The National Sleep Foundation <a href="https://www.sleepfoundation.org/articles/plan-ahead-start-back-school-bedtime-routines-now">suggest starting two weeks</a> before the first day of school to set sleep routine habits. But a week beforehand will help get your kid on their way.</p> <p>In some way, parents go back to school with their children. Consider adjusting your own schedule to make the transition smoother. If you can’t in the mornings, arrange the evenings so you can give as much time as your child needs, especially during the first week.</p> <p><strong>2. Talk about going back to school</strong></p> <p>Most children deal with some level of stress or anxiety about school. They have insight into their school experiences, so find out what worries them by asking directly.</p> <p>You can offer support by normalising experiences of worry and nerves. <a href="https://www.heysigmund.com/how-to-deal-with-school-anxiety-no-more-distressing-goodbyes/">Reassure your child</a> the feelings they have are common and they will likely overcome them once they have settled in. Worries and courage can exist together.</p> <p>Depending on your child’s age, you can also try the following to help:</p> <ul> <li>early years/pre-school – write <a href="https://www.andnextcomesl.com/2018/08/free-social-stories-about-going-to-school.html">a social story </a> about going to daycare or school and the routine ahead</li> <li>primary years – set up a <a href="https://www.education.vic.gov.au/Documents/childhood/professionals/learning/trkpp6.pdf">peer-buddy system</a> where a peer or older child meets yours at the school gate or, if neighbours, kids can go into school together</li> <li>secondary years – establish healthy routines as a family. Support each other around <a href="https://theconversation.com/how-parents-and-teens-can-reduce-the-impact-of-social-media-on-youth-well-being-87619">technology</a> use, sleep and <a href="https://www.education.vic.gov.au/parents/going-to-school/Pages/tips-starting-school.aspx">schoolwork</a>.</li> </ul> <p><strong>3. Help create a sense of school belonging</strong></p> <p>A sense of belonging at school <a href="https://theconversation.com/many-australian-school-students-feel-they-dont-belong-in-school-new-research-97866">can affect</a> academic success and student well-being. Parents can facilitate positive attitudes about school by setting an encouraging tone when talking about it.</p> <p>Also show an interest in school life and work, and be available to support your child both <a href="https://link.springer.com/article/10.1007%2Fs10648-016-9389-8">academically and socially</a>.</p> <p><a href="https://www.webmd.com/special-reports/kids-and-stress/20150827/stress-survey">More than half of the parents in one survey</a> said homework and schoolwork were the greatest drivers of stress in their children. When parents are more engaged in their child’s schoolwork, they are better able to support them through it.</p> <p><strong>4. Look out for signs of stress</strong></p> <p>Research suggests <a href="https://www.webmd.com/special-reports/kids-and-stress/20150827/stress-survey">parents can miss stress or anxiety</a> in their children. Parents can spot stress if their child (depending on age):</p> <ul> <li>is more clingy than usual or tries escape from the classroom</li> <li>appears restless and flighty or cries</li> <li>shows an increased desire to avoid activities through negotiations and deal-making</li> <li>tries to get out of going to school</li> <li>retreats to thumb sucking, baby language or increased attachment to favourite soft toys (for younger students).</li> </ul> <p>If these behaviours persist for about half a term, talk to your classroom teacher or school well-being coordinator about what is happening. Together work on a strategy of support. There may be something more going on than usual school nerves, like <a href="https://lens.monash.edu/@christine-grove/2018/01/18/1299375/no-one-size-fits-all-approach-in-tackling-cyberbullying">bullying</a>.</p> <p><strong>5. Encourage questions</strong></p> <p>Encourage questions children and teens may have about the next term. What will be the same? What will be different?</p> <p>Often schools provide transition information. If the school hasn’t, it might be worth contacting them to see if they can share any resources.</p> <p>Most importantly, let your child know nothing is off limits to talk about. <a href="https://www.heysigmund.com/school-anxiety-what-parents-can-do/">Set up times to chat</a> throughout the school term – it can help with back-to-school nerves.</p> <p><em>Written by Christine Grové and Kelly-Ann Allen. Republished with permission of <a href="https://theconversation.com/5-tips-to-help-ease-your-child-back-into-school-mode-after-the-holidays-129780">The Conversation.</a></em></p>

Art

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Entertain with ease with a red onion salsa three ways

<p>Explore the different ways to use red onion in salsa with these three recipes.</p> <p><span style="font-weight: 400;"><strong>Serves</strong> 4 </span></p> <p><span style="font-weight: 400;"><strong>Prep:</strong> 15 mins </span></p> <p><span style="font-weight: 400;"><strong>Cooking time</strong> 0 mins </span></p> <p><strong>Red onion, Avocado &amp; apple salsa </strong></p> <p><strong>Ingredients</strong></p> <ul> <li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">1 pink lady, Fuji or Jazz apple, cut into matchsticks </span></li> <li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">1 avocado, diced </span></li> <li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">1 small red onion, peeled, halved, finely diced </span></li> <li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">2 tbs chopped coriander </span></li> <li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">1 lime, juiced </span></li> </ul> <p><strong>Method</strong></p> <ol> <li><span style="font-weight: 400;"> Combine the apple, avocado, onion and coriander in a bowl. Pour over the lime juice, stir to </span>combine.</li> <li>Cover and refrigerate until ready to serve.</li> <li>Serve over sticky pork, kebabs or rissoles. </li> </ol> <p><strong>Red onion, apple &amp; cucumber salsa </strong></p> <p><strong>Ingredients</strong></p> <ul> <li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">1 pink lady, Fuji or Jazz apple, cut into matchsticks </span></li> <li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">1 large Lebanese cucumber, diced </span></li> <li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">1 small red onion, peeled, halved, finely diced </span></li> <li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">2 tbs chopped flat leaf parsley leaves </span></li> <li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">1 lime, juiced </span></li> </ul> <p><strong>Method</strong></p> <ol> <li><span style="font-weight: 400;"> Combine the apple, cucumber, onion and parsley in a bowl. </span></li> <li><span style="font-weight: 400;">Pour over the lime juice, stir to </span>combine.</li> <li>Cover and refrigerate until ready to serve.</li> <li>Serve over fish, pork, lamb or chicken. </li> </ol> <p><strong>Red onion, chilli mango salsa </strong></p> <p><strong>Ingredients</strong></p> <ul> <li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">1 firm ripe mango, peeled, diced </span></li> <li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">1 Lebanese cucumber, diced </span></li> <li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">1 small red onion, peeled, halved, finely diced </span></li> <li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">1 long red chilli, finely chopped </span></li> <li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">2 tbs chopped coriander </span></li> <li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">1 lime, juiced </span></li> </ul> <p><strong>Method</strong></p> <ol> <li><span style="font-weight: 400;"> Combine the mango, cucumber, onion, chilli and coriander in a bowl. </span></li> <li><span style="font-weight: 400;">Pour over the lime </span>juice, stir to combine.</li> <li>Cover and refrigerate until ready to serve.</li> <li>Serve over fish, pork or chicken. </li> </ol> <p><em>Recipe courtesy of Australian Onions.</em></p>

Food & Wine

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Entertain with ease: Avocado, garlic and cheese pull-apart bread

<p><span>Impress friends and family with this fabulous and easy pull apart</span>.</p> <p><strong>Time to prepare: </strong>20 minutes</p> <p><strong>Cooking time: </strong>15 minutes</p> <p><strong>Serves: </strong>4 to 6</p> <p><strong>Ingredients</strong></p> <p><span>1 loaf sourdough bread </span></p> <p><span>1 ripe avocado, peeled and halved lengthways</span></p> <p><span>1 tbs olive oil</span></p> <p><span>2 garlic cloves, crushed</span></p> <p><span>1 tbs lemon juice</span></p> <p><span>1½ cups grated 3-cheese mix </span></p> <p><span>Salt and pepper to season</span></p> <p><strong>Directions</strong></p> <p><span>1. Preheat oven to 200˚C/180˚C fan-forced. </span></p> <p><span>2. Using a sharp knife, deeply cut the bread into a honeycomb pattern (don’t cut through the base of the loaf).</span></p> <p><span>3. Scoop avocado flesh into a bowl and add oil, garlic and lemon juice and seasoning, and lightly mash with a fork.</span></p> <p><span>4. Gently ease bread open and spoon avocado mixture into the loaf.</span></p> <p><span>5. Repeat using cheese. </span></p> <p><span>6. Place loaf onto a large sheet of foil and loosely wrap. Place on a baking tray and bake for 12 minutes. </span></p> <p><span>7. Uncover and bake for a further 8-10 minutes until hot and golden. <br /></span></p> <p><span><em>Recipe courtesy of <a rel="noopener" href="http://australianavocados.com.au/" target="_blank">Australian Avocados</a></em>. <em>Republished with permission of <a rel="noopener" href="https://www.wyza.com.au/recipes/avocado-garlic-and-cheese-pull-apart-bread.aspx" target="_blank">Wyza.com.au</a>.</em></span></p>

Food & Wine

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How to change your iPad password with ease

<p><span style="font-weight: 400;">Whether you keep forgetting your code or found an old iPad that you want to start using again, changing the password is easier than you think.</span></p> <p><strong>If you know the password to your iPad but want to change it</strong></p> <p><span style="font-weight: 400;">If you already know your password but want to change it, that’s simple to do once you know the steps.</span></p> <ol> <li style="font-weight: 400;"><span style="font-weight: 400;">Log into your iPad with the current password</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Go to the “Settings” app which looks like grey gears</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Scroll down until you find “Passcode”. This can be called “Touch ID &amp; Passcode” on newer devices</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Enter in your current passcode and scroll down to “Change Passcode”. You will enter in your current passcode again (they’re very secure).</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">You can now enter in your new code. Your code can be 6-digit numbers, a custom alphanumeric code, a custom numeric code or the standard 4-digit numeric code.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Enter in your new password twice and you have successfully changed your passcode.</span></li> </ol> <p><strong>If you don’t know the passcode and forgotten it</strong></p> <p><span style="font-weight: 400;">The only way to fix this is to restore your iPad to factory settings. Make sure you’ve backed it up before you’ve done this, otherwise you will lose all of your data.</span></p> <p><span style="font-weight: 400;">However, if you’re definitely unable to remember the code, say goodbye to your data on the iPad.</span></p> <p><span style="font-weight: 400;">There are two ways to reset your iPad. One is via iTunes and the other is via your iCloud account online.</span></p> <p><strong>Method one: via iTunes</strong></p> <ol> <li style="font-weight: 400;"><span style="font-weight: 400;">Plug in your iPad and load up iTunes.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Open the device in iTunes by clicking on the little icon underneath the sound bar.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Once you have opened the device, click on “Restore iPad”.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">iTunes will warn you that you will lose all of your data by doing this. Click on the “restore” button anyway.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Your iPad will start up as a brand-new device, which you can access from iTunes</span></li> </ol> <p><strong>Method two: via iCloud account online</strong></p> <p><span style="font-weight: 400;">You are able to remotely erase the data on your iPad thanks to iCloud.com. This method is usually used if the device has been stolen or is lost but can also be used to erase data off your iPad.</span></p> <ol> <li style="font-weight: 400;"><span style="font-weight: 400;">Go to iCloud.com and log into your iCloud account. This is the same as your Apple ID.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Click on “Find my iPhone”, which is located at the top of the screen. Click “All devices” and select your iPad’s name.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Click on “Erase iPad”.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">You will be warned that your data will be lost, and you will be unable to track your device anymore. Click on “erase”.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Your device is now restored to factory settings.</span></li> </ol> <p><span style="font-weight: 400;">Did you know of the iCloud method for restoring your iPad? Let us know in the comments.</span></p>

Technology

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Can chicken soup really ease a cold?

<p>Chicken soup has long been touted as the perfect dish for cold and flu sufferers – since the <a href="https://theconversation.com/can-chicken-soup-really-cure-body-and-soul-52357" target="_blank"><strong><span style="text-decoration: underline;">second century BC, in fact</span></strong></a> – but does it actually beneficial for health? Or is it just a much-needed comfort for those of us with the sniffles?</p> <p>According to Sydney chef and nutritionist, Teresa Cutter, “there’s nothing better” than a chicken soup made from homemade stock, garlic, ginger and turmeric. “Garlic, ginger and turmeric are all anti-inflammatory and detoxifying,” she explains to <a href="http://www.sbs.com.au/food/article/2016/07/13/can-chicken-soup-really-help-your-cold" target="_blank"><strong><span style="text-decoration: underline;">SBS</span></strong></a>. “They clear out mucus and they’re intensely hydrating.”</p> <p>Funnily enough, <a href="http://time.com/money/4226215/colds-flu-soup-grubhub-zocdoc/" target="_blank"><strong><span style="text-decoration: underline;">research</span></strong></a> by US food delivery service GrubHub in 2014 found that as the number of cold- and flu-related doctor’s appointments increased, so did the number of soup orders. “Mentions of having a sore throat, being sick or having the flu are 283 per cent more likely to appear in delivery instructions of orders containing soups than orders without,” they found.</p> <p>As it turns out, there’s some scientific backing to this delicious miracle cure. <a href="https://www.ncbi.nlm.nih.gov/pubmed/359266" target="_blank"><strong><span style="text-decoration: underline;">A 1978 study</span></strong></a> found that drinking chicken soup was more beneficial for clearing nasal congestion than hot (or cold) water. Two years later, Dr Irwin Ziment found that chicken soup (particularly spiced soup) helped thin out mucous in the lungs. His findings were again backed up in 2000 by <a href="https://www.unmc.edu/news.cfm?match=9973" target="_blank"><strong><span style="text-decoration: underline;">Stephen Rennard</span></strong></a>, who found that by reducing the mucous in the lungs, chicken broth inhibited the movement of white blood cells, enabling them to concentrate on repairing the upper respiratory tract.</p> <p>So, what’s the best chicken soup recipe to soothe a cold or flu? <a href="https://www.unmc.edu/publicrelations/media/press-kits/chicken-soup/recipe.html" target="_blank"><strong><span style="text-decoration: underline;">Here’s the exact recipe</span></strong></a> Stephen Rennard used in his landmark study, but if you want something quick and easy, <a href="http://www.oversixty.com.au/lifestyle/food-wine/2015/07/chicken-vegetable-soup/)" target="_blank"><strong><span style="text-decoration: underline;">give our recipe a go</span></strong></a>.</p> <p>Tell us in the comments below, do you believe chicken soup has curative properties? We’d love to see your recipe!</p>

Body

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ASMR and how it can ease your anxiety

<p>If you’ve ever watched a video or listened to sounds that inexplicably sent tingles down your spine, chances are you’ve experienced Autonomous Sensory Meridian Response (ASMR). It’s a difficult feeling to explain, but some describe it as a sort of “pleasurable headache”. Before we go ahead, plug in some headphones and watch this video.</p> <p style="text-align: center;"><iframe width="560" height="315" src="https://www.youtube.com/embed/SARReq5smA0" frameborder="0" allowfullscreen=""></iframe></p> <p>Did you experience a strange, yet pleasant sensation? You might be one of the lucky few who have ASMR. We’re guessing you’re also not put off by the <a href="http://www.oversixty.com.au/health/mind/2017/02/why-eating-sounds-make-you-angry/" target="_blank"><strong><span style="text-decoration: underline;">sounds of people eating</span></strong></a>.</p> <p>Some have called it a “braingasm,” but of those who experience ASMR, only five per cent say they watch these videos – of which there are thousands on YouTube – for pleasure. For most, it’s just a relaxing sensation. In fact, many watch them right before bed to induce a sense of calm and sleepiness.</p> <p>The popularity of ASMR videos is part of the reason why American painter Bob Ross’ TV shows The Joy of Painting and Beauty is Everywhere have experienced a surge in popularity over recent years.</p> <p>And it could help you, too. According to the first (and, as yet, only) <a href="https://peerj.com/articles/851.pdf" target="_blank"><strong><span style="text-decoration: underline;">scientific study</span></strong></a> of the phenomenon, 70 per cent of participants said they used ASMR to help them deal with stress and anxiety.</p> <p>Everyone who experiences ASMR has a different “trigger” – whether aural or visual – but the top three most common types are whispering (75 per cent), personal attention (69 per cent) and crisp sounds (64 per cent).</p> <p>One participant in the study told the researcher they found ASMR videos after experiencing a relaxing trip to the hairdresser and looking to replicate the feeling. “I was totally amazed, I can only describe what I started feeling as an extremely relaxed, trance like state that I didn’t want to end, a little like how I have read perfect meditation should be but I never ever achieved.”</p> <p>If you’d like to see more ASMR videos, simply type “ASMR” into the search bar on <a href="https://www.youtube.com/channel/UClnQCgFa9lCBL-KXZMOoO9Q/live" target="_blank"><strong><span style="text-decoration: underline;">YouTube</span></strong></a>. You’ll be astounded to see how many videos there are, plus it’s comforting to know you’re not the only one experiencing this bizarre sensation.</p> <p>Tell us in the comments below, did you find this video relaxing?</p>

Mind

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How to ease soreness after exercise

<p><em><strong>Brad McIntosh, a Doctor of Physiotherapy, shares his tips on decreasing inflammation and joint swelling caused by exercise.</strong></em></p> <p>As we get older, exercise remains important and vital to maintaining fitness, muscle mass and bone density. But as we age, so do our joints, and the weekly tennis match or Saturday morning walk can leave us swollen and in pain.</p> <p>Here are five things you can do to decrease inflammation and joint swelling caused by exercise:</p> <p><strong>1. Ice is nice</strong></p> <p>For quick pain relief, the best remedy lives in your freezer. Keep a gel cold pack or a bag of frozen peas or corn in the freezer so you always have quick relief on hand. Wrap the cold pack or frozen vegetables in a towel and apply to the painful joints for approximately 20 minutes. This can reduce swelling and ease the pain by numbing the nerves around the joint. </p> <p><strong>2. Shower power</strong></p> <p>The morning after exercise can be especially painful because as we age we experience a decline in tissue flexibility and joint mobility. Joint pain is increased when our muscles and tendons are stiff. Start your morning with a long, warm shower to increase blood circulation and relax muscles. Heat packs can also be used on isolated areas throughout the day.</p> <p><strong>3. Warm up, cool down</strong></p> <p>If you skip the stretch after exercise you’ll likely pay for it later. Tight muscles resulting from exercise will impact normal movement patterns and limit full joint movement. This can add extra pressure on your joints and lead to additional inflammation, resulting in more painful joints. Stretch out before and after physical activity to relax muscles and prevent increased joint pain from exercise.</p> <p><strong>4. Let’s get physical… therapy</strong></p> <p>If you’re experiencing pain that cannot be eased with ice or heat packs, it’s probably a good idea to go and see a professional. Physiotherapists are experts in human movement and can give you exercises, stretches and advice to help alleviate joint pain and increase movement and flexibility.</p> <p><strong>5. Get fishy</strong></p> <p>Omega-3 fatty acids, found in fish and fish oil capsules, helps to reduce inflammation and joint swelling. Fish also generally contains fewer calories than other meats, so try to combine fish such as salmon into your diet – or take a <strong><span style="text-decoration: underline;"><a href="https://www.blackmores.com.au/products/odourless-fish-oil-mini-caps">Blackmores Odourless Mini Fish Oil</a></span> </strong>daily to reap the health benefits without the fishy smell or aftertaste.</p> <p>Tell us in the comments below, how do you recover after a tough workout?</p>

Body

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Easing into the East on a cruise in China

<p>It can be daunting for first-timers to visit China, given the challenges posed by language, culture, population density and vast distances between major cities.</p> <p>That's why a cruise through this part of the world is a convenient, efficient way for rookies to avoid many of these hassles.</p> <p>Cruisers don't have to worry about finding hotels or English-speaking guides, arranging ground transportation and other logistics.</p> <p>"What's fascinating about Asia is its complexity," said Carolyn Spencer Brown, editor-in-chief of CruiseCritic.com.</p> <p>"And that's precisely what makes it an ideal region to sample first by cruise, where you're onboard a ship with your own familiar culture."</p> <p>Last March, my husband and I took a 10-day cruise on the 900-passenger Crystal Symphony from Hong Kong to Beijing, with ports of call in Xiamen, Shanghai and Dalian, and a three-day land extension in Beijing.</p> <p>his itinerary showcased the trio of must-see cities — Hong Kong, Shanghai and Beijing — allowing us to experience them in a way we wouldn't have been capable of doing on our own, especially within such a short time frame.</p> <p><strong>Hong Kong</strong></p> <p>Our cruise began from a terminal embedded in the centrally located Harbour City mall.</p> <p>This luxury mega-retail complex with its three hotels, 450 stores and 50 food outlets offered an initial glimpse at how Westernized China has become since Mao Zedong launched the Cultural Revolution in 1966.</p> <p>While this was my first time in China, my husband had visited the country as part of a medical delegation in the '70s, when people uniformly wore drab blue jackets, and bicycles greatly outnumbered cars.</p> <p>A flotilla of flat-bottomed sampans, junks with red sails and vintage ferries paraded past our ship on Victoria Harbor. Skyscrapers dazzled along the shore during the nightly 13-minute light show synchronized to music.</p> <p>The next morning, we strolled around on our own, pursued by English-speaking hawkers who profiled us as targets for custom tailors. That afternoon, we opted for one of Crystal Cruises' myriad shore excursions, this one exploring daily life in Hong Kong.</p> <p>The tour began with a comfortable bus ride to Tin Hau Temple, one of the city's oldest. With more than 600 temples — half of them Buddhist — Hong Kong has a rich spiritual tradition.</p> <p>The restored 18th century temple, still active with worshippers, was painted in characteristic yellow, red and green with incense coils suspended from the ceiling.</p> <p>Even in this cosmopolitan city, many traditions endure. We passed streets with laundry drying outside windows of high-rise apartments and visited a "wet market" with live animals, where traditionalists shop twice daily for meat, seafood and vegetables.</p> <p>A crowded double-decker tram in service since 1904, called a Ding Ding, transported us to a neighbourhood with traditional medicine shops and displays of dried seafood products.</p> <p><strong>Shanghai</strong></p> <p>A small fishing village until 1842, Shanghai became a commercial trade centre thanks to its strategic location on the Huangpu River, a branch of China's longest river, the Yangtze.</p> <p>Like Hong Kong, Shanghai is a fusion of old and new.</p> <p>The ship docked within walking distance of the waterfront area called the Bund, lined with block after block of historical buildings. By bus, we headed for a 45-second, high-speed elevator ride to the observation deck atop the 88-story Jin Mao Tower, its post-modern octagonal design based on the Chinese lucky number eight.</p> <p>After exploring People's Square, the political and cultural centre of Shanghai, we lunched at the Jin Jiang Hotel, which has received heads of state since 1929. Other stops: the Old City with its colourful souvenir shops and dumpling houses, and Yuyuan Garden, a sprawling public garden with a teahouse, pagodas and bridges dating to the Ming Dynasty.</p> <p>One of Crystal's bespoke tours (with a private driver and guide) took us to the French Concession, a posh area administered by France and popular with foreigners from the mid-19th to mid-20th centuries.</p> <p>On the famed shopping street Nanjing Road, we saw locals lined up to buy qingtuan, or green dumplings, for Tomb Sweeping Day, when people pay respect at ancestors' graves.</p> <p>On our last day in town, we took an optional excursion to a former Jewish neighbourhood once known as Little Vienna. An older guide with roots in the community spoke passionately about the successive waves of Jewish immigration. The Chinese welcomed Jews who arrived in Shanghai after the Holocaust and helped them rebuild their lives.</p> <p><strong>Beijing</strong></p> <p>With its congested roadways, severe air pollution and scarcity of English spoken (even by taxi drivers), Beijing can be especially intimidating to Westerners. Our bus driver patiently navigated traffic jams, and Crystal Cruises had negotiated access through special gates at some tourist attractions to avoid human gridlock.</p> <p>"Stay together like sticky rice," cautioned one guide.</p> <p>We wandered through the maze of narrow streets and alleys and joined hoards of domestic tourists at two UNESCO World Heritage Sites: Forbidden City, a museum of 980 buildings that was once an imperial palace, and Temple of Heaven, where emperors prayed for a good harvest. In the surrounding park, seniors played mah-jong and cards, practiced tai chi and harmonized in song.</p> <p>That night, Crystal arranged a formal off-ship dinner with musical performances at the Great Hall of the People.</p> <p>The literal and figurative high point of the trip was climbing a section of the 30-foot tall Great Wall, a fortification hand built by slaves and prisoners of war that measures at least 5,500 miles by most estimates.</p> <p>On shore, we savoured local favourites such as Peking duck, hand-pulled noodles, dumplings, tea eggs and youtiao (Chinese doughnuts). Onboard we enjoyed molecular gastronomy in the ship's elegant dining room; breakfast buffets, with a few Asian staples, at the Lido cafe; and gourmet meals at Symphony's specialty restaurants, such as Nobu Matsuhisa's Silk Road.</p> <p>One might reasonably argue that this voyage, called China in Depth, wasn't truly deep or immersive.</p> <p>But it was a fascinating, headache-free introduction to the country and ramped up our confidence in returning as independent travellers.</p> <p><em>First appeared on <a href="http://Stuff.co.nz" target="_blank"><strong><span style="text-decoration: underline;">Stuff.co.nz</span></strong></a>.</em></p> <p><strong>Related links:</strong></p> <p><a href="/travel/cruising/2016/08/woman-survives-38-hours-at-sea-after-falling-off-cruise/"><span style="text-decoration: underline;"><em><strong>Woman survives 38 hours at sea after falling off cruise</strong></em></span></a></p> <p><a href="/travel/cruising/2016/07/5-of-the-longest-rivers-in-the-world-to-cruise/"><span style="text-decoration: underline;"><em><strong>5 of the longest rivers in the world to cruise</strong></em></span></a></p> <p><a href="/travel/cruising/2016/07/5-trends-in-river-cruising-you-need-to-know-about/"><span style="text-decoration: underline;"><em><strong>5 trends in river cruising you need to know about</strong></em></span></a></p>

Cruising

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5 ways to ease your dog’s joint pain this winter

<p><strong><em>Dr Felicia Tam is the resident PAW by Blackmores veterinarian. She has a four-year old ex-racing greyhound, called Nala and a five-year old rescue cat Cooper.</em></strong></p> <p>Like older humans, older dogs are more susceptible to suffer from arthritis or achy joints with a change in season, particularly in the cooler months. Regardless of age, breed or size, arthritis is a painful inflammatory condition which can affect every pet. Here are some easy ways to alleviate and ease joint pain for your furry friend over the winter.</p> <p><strong>1. Keep your pooch toasty</strong></p> <p>If your pooch has sore muscles, or a history of arthritis or reoccurring pains, it’s best to keep them as warm as possible (as some dogs do not tend to complain or show symptoms until the pain is quite severe).  By letting your pet experience colder environments, it may trigger an existing condition to flare up, which can be an avoidable painful experience for your dog. Invest in a woolly winter coat and waterproof gear to keep your pet comfortable, warm and dry in the cold and wet weather.</p> <p><strong>2. Get the body moving</strong></p> <p>Similar to humans, it’s not uncommon that in the winter months your pooch may lack motivation to leave the warm house for time outside, however it is important for their joints to encourage them to keep up with regular exercise. Get their bodies moving by taking your furry friend on gentle walks, which is great for dog’s cardiovascular fitness, as well for retaining supple joints without too much pressure.</p> <p><strong>3. Invest in a pet bed</strong></p> <p>Make sure your pooch has a cosy corner to cuddle up in as the temperature starts to drop. Dogs can endure the temperature drop, however the warmth of your dog can depend on their size, coat, breed and even age. To help hinder the winter chill, invest in a pet bed, an extra fleece blanket or elevate their bed to conserve heat, which may relieve achy joints and swelling – it will also make it easier for your pet to get moving after their rest.</p> <p><strong>4. Show off your dog’s waist Line</strong></p> <p>To help make sure that your pet enjoys a long and healthy life it is essential to ensure they are at optimal weight.  Make sure you’re doing your part by monitoring their food intake and ensuring they’re receiving correct nutritional requirements for dogs their size, age and breed. By being vigilant with their diet, it will allow your dog to be active with comfort, prevent early onset of age-related arthritis and to suffer less painful symptoms. A great way to monitor this is by splitting your dog’s meal into two meals with smaller portions, at both morning and night.</p> <p><strong>5. Natural joint health</strong></p> <p>There are a multitude of natural pain relief treatments available which can really make a huge difference to your pooch’s joint inflammation and arthritis pain. Try canine physiotherapy which will help to develop strength and mobility, to improve your pet’s quality of life.</p> <p><strong>Related links:</strong></p> <p><a href="/lifestyle/family-pets/2016/05/things-you-did-not-know-could-poison-your-pet/"><strong><em><span style="text-decoration: underline;">8 things you didn't know could poison your pet</span></em></strong></a></p> <p><a href="/lifestyle/family-pets/2014/09/9-foods-you-should-never-feed-your-pet/"><strong><em><span style="text-decoration: underline;">9 foods you should NEVER feed your pet</span></em></strong></a></p> <p><a href="/lifestyle/family-pets/2016/06/what-different-cat-meows-mean/"><strong><em><span style="text-decoration: underline;">Understanding your cat’s meow</span></em></strong></a></p>

Family & Pets

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Ease symptoms of arthritis with these 3 nutrients

<p><em>By Amie Skilton, Naturopath and Educator for FX Medicine</em></p> <p>You know eating well makes you feel better overall, but if you have arthritis, consuming certain herbs, spices and nutrients can make a big difference to your symptoms, too.</p> <p>While arthritis is typically seen as a side-effect of getting older, it is in fact not a natural part of ageing. With symptoms like joint pain, stiffness, inflammation and loss of motion making it harder for people with arthritis to live a normal, active life and do the things they enjoy.</p> <p>While there isn’t a cure, a healthy lifestyle, including regular exercise, staying in shape, a balanced diet and research-backed nutritional supplements, goes a long way towards managing arthritis and improving quality of life. Here are the three key nutrients that make a difference:</p> <p><strong>Curcumin</strong></p> <p>The active compound found in the curry spice turmeric, curcumin has a claim to fame beyond just your favourite Indian dishes. As a potent anti-inflammatory, curcumin is a powerful ally against arthritis, which is often linked to inflammation, particularly in the case of rheumatoid arthritis, psoriatic arthritis, gouty arthritis and lupus. A 2013 meta-analysis from Iran’s Mashhad University of Medical Sciences revealed that people who took curcuminoids experienced a significant drop in their C-reactive protein levels - a key marker of inflammation in the body. The only issue with curcumin is its bioavailability, or the ease with which your body can absorb it, to reap the therapeutic benefits. The good news? A new method of manufacturing turmeric has led to a highly bioavailable product which allows curcumin to be absorbed up to 27 times the normal rate, maximising its anti-inflammatory potency. If you’re looking to include more curcumin in your diet, start by adding Turmeric to your curries, stir-fries and even drinks! It’s important to note that Turmeric needs to be taken with a fat, in order for your body to absorb the benefits, like coconut milk or oil.</p> <p><strong>Chondroitin</strong></p> <p>A substance that occurs naturally in your body, chondroitin is a key component of cartilage, the connective tissue that cushions joints. In supplement form, chondroitin sulphate is thought to help keep cartilage healthy by absorbing fluid and nutrients, as well as blocking enzymes that break down cartilage. In a recent University of Montreal study, chondroitin sulfate outperformed standard medication in reducing the long-term progression of knee osteoarthritis (OA). In the study, researchers tracked 194 people with knee OA over two years, dividing them into two groups: one group took chondroitin sulfate daily, the other took celecoxib (a medicine) daily. The results? While both treatments were equally effective at taming symptoms, only chondroitin was able to slow the progression of the disease, by reducing the loss of cartilage. One simple way to incorporate Chondroitin into your diet is by consuming bone broth, which is full of joint-nourishing chondroitin and glycosaminoglycans (a component of the natural lubricant in our joints!). Making your own bone broth from scratch, by using leftover meat bones, is not only a great way to use all of your scraps, but it also means that you can avoid buying supermarket chicken or beef stock, which often contains excess amounts of sugar, salt and additives.</p> <p><strong>Fish oil</strong></p> <p>Found in oily fish like tuna, salmon, sardines and mackerel as well as in supplements, omega-3 fats help reduce inflammation from arthritis, in turn helping to relieve joint pain and stiffness. In one Austrian study, people with moderate to severe rheumatoid arthritis who took fish oil daily had significantly fewer swollen and tender joint complains after 20 weeks, compared to those who were given a placebo. In some cases, taking fish oil can even reduce the need for non-steroidal anti-inflammatory drugs (NSAIDs). Research suggests the dose of fish oil needed to dampen down inflammation is 2.7 grams of omega-3s daily, so you may want to go for a high-dose or concentrated supplement, which will make it easier to hit this target. If you want to achieve this amount of omega-3s in your diet, you would need to eat almost 1.1kg of snapper per day- a lot of fish! Try incorporating fish into your diet at least 2-3 per week, and supplementing with one fish oil capsule per day. </p> <p><strong>Related links:</strong></p> <p><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/health/body/2015/12/6-signs-you-need-more-sleep/">6 signs you need more sleep</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/news/news/2016/01/side-sleeping-avoid-neurological-disease/">Your sleep position linked to diseases</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/news/news/2015/12/women-have-a-harder-time-sleeping-than-men/">Why do women have a harder time sleeping than men?</a></strong></em></span></p>

Body