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Is hyaluronic acid as effective as skincare brands claim?

<p><em><a href="https://theconversation.com/profiles/lian-liu-1459225">Lian Liu</a>, <a href="https://theconversation.com/institutions/university-of-surrey-1201">University of Surrey</a></em></p> <p>Hyaluronic acid has become a huge buzzword in the beauty industry, with everything from creams and cleansers to shampoos containing it. Often, these products are marketed to consumers with the promise that hyaluronic acid will boost hydration – important for keeping the skin looking its best.</p> <p><a href="https://www.frontiersin.org/articles/10.3389/fvets.2019.00192/full">Hyaluronic acid</a> is ubiquitous in our organs and tissues, playing a crucial role in the function of our cells and tissues.</p> <p>Hyaluronic acid has been in clinical use for decades, for example, as an injectable between joints to help <a href="https://pubmed.ncbi.nlm.nih.gov/31294035/">lubricate cartilage</a>. But at the turn of the century, cosmetic companies began using it as a moisturising ingredient in cosmetic products.</p> <p>Topically, it’s thought that hyaluronic acid works by holding and retaining water molecules in order to <a href="https://www.sciencedirect.com/science/article/abs/pii/S014181301833770X">hydrate the skin</a> and restore elasticity, preventing wrinkles. When combined with sunscreen, hyaluronic acid may be capable of protecting the skin against ultraviolet radiation as it has <a href="https://doi.org/10.1016/j.ijbiomac.2018.09.188">antioxidant properties</a> (meaning it prevents damage caused by oxidising agents, such as ultraviolet radiation).</p> <p>One of the most frequent marketing claims used to sell hyaluronic acid is the long-held belief that hyaluronic acid holds 1,000 times its weight in water. This means it can maintain moisture and reduce moisture loss.</p> <p>But this claim has been called into question recently, with <a href="https://www.newscientist.com/article/2418345-benefits-of-hyaluronic-acid-in-skincare-products-have-been-oversold/">numerous publications</a> recently discussing <a href="https://www.dailymail.co.uk/health/article-13140853/Benefits-hyaluronic-acid-skincare-oversold.html">the findings</a> of a <a href="https://chemrxiv.org/engage/chemrxiv/article-details/64b5b086b053dad33a6cdcaf">pre-print paper</a> which suggests this claim is not true.</p> <p>The authors of the pre-print, researchers from the University of California, looked into the molecule-binding properties of hyaluronic acid and water to test the claim that it can hold 1,000 times its weight in water.</p> <p>To do this, the researchers created a solution containing 1g of hyaluronic acid and 1,000g of water (0.1% of hyaluronic acid), which was compared with just water. They then applied heat to both solutions, measuring the thermal changes that occurred. They found that there was not much difference in the changes that occurred in the 0.1% hyaluronic acid solution compared with the pure water. They therefore concluded that the long-held claim is not true.</p> <p>These findings may have consumers wondering how well their hyaluronic acid products actually work if it doesn’t hydrate the skin as much as previously claimed.</p> <h2>How hyaluronic acid works</h2> <p>While there’s no disputing the experimental results obtained, the conclusion on hyaluronic acid’s water-holding capacity is not applicable to all forms of hyaluronic acids.</p> <p>Hyaluronic acid comes in different molecular sizes. This pre-print only looked at one medium-sized hyaluronic acid molecule in their experiments. This means the results may only be true for products containing medium and smaller sized hyaluronic acid molecules.</p> <p>When hylauronic acid interacts with water, its water-loving and water-hating parts lead to electrostatic repulsion. This enables large numbers of hyaluronic acid molecules to <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1468-3083.2004.01180.x">form networks</a>, which look a bit like honeycombs, and expand.</p> <p>The larger the hyaluronic acid’s molecule size, the more capable it is of forming these honeycomb structures – and also the more able it is to retain water relative to its own weight.</p> <p>Hyaluronic acid with larger molecular sizes will form these networks at a concentration of 0.1%, meaning it can hold 1,000 times its own weight in water. Some very large molecules will even form these networks at a <a href="https://pubmed.ncbi.nlm.nih.gov/2012600/">concentration as low as 0.05%</a>. This means it can hold 2,000 times its weight in water.</p> <p>It’s also worth noting that hyaluronic acid doesn’t just hold moisture and hydrate the skin. Because of its <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1468-3083.2004.01180.x">hydrating and antioxidant effects</a>, it also promotes cell regeneration and stimulates collagen production. So hyaluronic acid’s benefits go beyond its ability to retain water.</p> <p>Although this paper may have partially debunked one popular claim about hyaluronic acid’s moisturising abilities, that doesn’t mean you should stop using it. The research still shows there’s no doubt about hyaluronic acid’s moisturising abilities, which can leave skin softer, smoother and with fewer wrinkles. Plus, hyaluronic acid’s antioxidant effects promote the growth of new skin cells and collagen.</p> <p>But if you want to make sure you’re getting the most effective product possible, look for one containing multiple weights of hyaluronic acid molecules (sometimes labelled as “triple weight”, “multiweight” or “multi-molecular weight”). Also look for a product containing a minimum hyaluronic acid concentration of 0.1%.</p> <p>This is because research suggests products containing a <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/jocd.14981">formulation of multiple sizes</a> of hyaluronic acid molecules could be more beneficial for skin than formulations containing only one molecule size. This is partly due to smaller molecules permeating skin better, while the larger ones hold more water.<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/224906/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/lian-liu-1459225"><em>Lian Liu</em></a><em>, Reader, School of Chemistry and Chemical Engineering, <a href="https://theconversation.com/institutions/university-of-surrey-1201">University of Surrey</a></em></p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/is-hyaluronic-acid-as-effective-as-skincare-brands-claim-224906">original article</a>.</em></p>

Beauty & Style

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The transformative power of effective communication

<p>Effective communication can be hard and it’s not something that can come easily to us. Yet it's an important tool to invest in as it can have a profound impact on relationship healing, self-discovery and navigating life’s challenges. While the significance of good communication resonates at any stage in life, its value becomes even more pronounced as we age, emerging as an increasingly invaluable tool for fostering understanding, connection, and resilience in both our romantic, and platonic relationships.</p> <p>Jacqui Manning is a Resident Psychologist at Connected Women, an organisation that facilitates friendships for women over 50 through a range of online and in-person events. Here, Jacqui shares how effective communication can elevate and enrich your life across various scenarios and shares her top tips on how to become a more effective communicator. </p> <p>“It’s crucial for us at any stage in life to pause, reflect and make an investment in refining our communication skills, as it’s important to recognise the pivotal role it plays in personal growth and meaningful connections,” explains Jacqui. “While we navigate the complexities of life, effective communication becomes crucial for elevating every interaction, good or bad. Now is the opportune moment to seize the power that effective communication can have and implement it into a multitude of scenarios and day-to-day interactions.” </p> <p><strong>Fixing Broken Friendships</strong></p> <p>Let's talk about something many of us have experienced – the breakdown of a friendship. It’s a universal encounter that resonates with many. Whether you take divergent paths, differ in your evolving priorities or due to unforeseen conflicts, the unravelling of a friendship can be a poignant and challenging chapter in women’s lives. Yet, it is precisely within these moments of fracture that the potential for growth, resilience and renewal emerges.</p> <p>“Effective communication serves as the mender of the fractures within a broken relationship. When nurtured with openness, honesty and empathy, communication allows individuals to express their feelings, share perspectives and understand each other’s needs,” explains Jacqui.</p> <p>“This positive communication fosters a sense of mutual respect, enabling individuals to rebuild trust and create a foundation for a healthier, more resilient friendship. It’s the key to unlocking understanding, finding common ground, and revitalising the emotional bonds that may have been strained. In essence, the power of effective communication lies in its ability to reconcile differences and pave the way for a renewed and strengthened connection.”</p> <p><strong>Navigating Life's Challenges</strong></p> <p>Effective communication isn't just a solution for broken friendships; it's also a compass for when life gets tough. </p> <p>According to Jacqui, when facing obstacles, the act of vocalising your concerns or feelings to a friend or partner can be a transformative experience. “Verbalising your thoughts and feelings not only clarifies your own understanding but also allows those close to you to provide valuable perspective and insights. Sharing your problems takes the weight off your shoulders and offers a sense of relief.” </p> <p>Jacqui continues “In the act of confiding, you not only release the emotional burden but also open the door to shared solutions and a mutual journey towards growth and resilience. It transforms a solitary struggle into a collaborative effort, strengthening the bonds that tie individuals together. Effective communication therefore becomes a powerful tool for not only navigating life’s trails but also for fostering resilience, deepening connections, and finding solace.”</p> <p><strong>Embracing Your True Self</strong></p> <p>In the middle stage of life, many women grapple with questions about who they really are and what they want. </p> <p>Jacqui suggests that effective communication can serve as a powerful tool for self-discovery and acceptance, paving the way to embracing one’s true self. She explains, “When we articulate our thoughts, feelings and aspirations, whether through self-reflection or sharing with others, it brings our authentic identity to the forefront. </p> <p>“In conversations where we openly communicate our values and beliefs, we not only strengthen our understanding of who we are but also create spaces for acceptance and validation. In this process, we find liberation and empowerment and connectedness, as our true self is celebrated and allowed to flourish,” she said.</p> <p>So, how can you become a more effective communicator? Jacqui recommends the following five tips:</p> <p><span style="text-decoration: underline;"><em>Empower with Language</em></span>: Be mindful of your words, choosing language that uplifts and encourages rather than criticises or blames. Language is a powerful tool; use it to empower those around you.</p> <p><span style="text-decoration: underline;"><em>Clear Expression</em></span>: Clearly articulate your feelings and emotions, avoiding assumptions and accusations. Use “I” statements to express your perspective without placing blame, fostering open communication.</p> <p><span style="text-decoration: underline;"><em>Empathy</em></span>: Try to understand how others feel by putting yourself in their shoes and allowing space for others to express themselves fully, resisting the urge to rush to conclusions or judgment or tell a story to explain.</p> <p><span style="text-decoration: underline;"><em>Vulnerability</em></span>: Embrace vulnerability as a source of strength. Don’t be afraid to share your authentic self, including fears, concerns, and challenges, to build trust and strengthen connections with others.</p> <p><span style="text-decoration: underline;"><em>Solution Focussed Dialogue</em></span>: Approach conversations with a focus on finding solutions rather than dwelling on problems. This forward-thinking mindset contributes to a more positive and constructive discourse.</p> <p>Effective communication isn't a one-size-fits-all solution. It's a journey of self-discovery and connection. It has the potential to mend bonds, guide you through life's challenges, and empower you to be your true self. We need to remember to take a step back, re-evaluate our communication and identify areas for improvement. </p> <p><em><strong>For more information visit <a href="https://www.connectedwomen.net" target="_blank" rel="noopener">connectedwomen.net </a></strong></em></p> <p><em><strong>About Connected Women </strong></em></p> <p><em>Jacqui Manning is the resident psychologist at Connected Women, bringing with her over two decades of experience. Founded in 2022, Connected Women facilitates friendships for women over 50 through a range of online and in-person events. With the rising epidemic of loneliness impacting Australians now more than ever - Connected Women aims to provide a community in which women can feel free to be themselves, connect with like-minded women and build life-long friendships. </em></p> <p><em>Launched in Perth, Western Australia, Connected Women now also operates in NSW and Victoria, with plans to grow its network to QLD, ACT and SA in the coming year. With a small monthly membership fee, women can join Connected Women events, share and connect over areas of interest, and connect with women in their local areas to arrange meet ups. Whether members prefer big events with lots of action and adventure, or quiet meet ups and walks around the local neighbourhood, Connected Women is committed to providing a safe and inclusive space for women to find their feet and build new friendships in a space that feels most comfortable to them. </em></p> <p><em>Image credits: Getty Images</em></p>

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Probing false memories: what is the Mandela Effect?

<p>How is it possible to think you’re sure about something, only to learn that your memory’s let you down, and you were wrong all along? False memories can be so convincing that we never think to question their veracity. Denise Cullen investigates this odd, and little-understood, phenomenon.</p> <div class="copy"> <p>Imagine learning about a famous person’s death, watching footage of the funeral, and listening to the eulogies – then, decades later, finding out that this person had been alive all along.</p> <p>This was the scenario confronting Fiona Broome in 2009 when she shared her memory online, then subsequently learnt that Nelson Mandela was still alive.</p> <p>Broome, a paranormal researcher, had a distinct memory of the human rights activist and Nobel Peace Prize winner dying in prison in the 1980s.</p> <p>“I thought I remembered it clearly, complete with news clips of his funeral, the mourning in [South Africa], some riots in cities and the heartfelt speech by his widow,” she wrote on her website, in a post since removed.</p> <p>As history records, Mandela died aged 95 – a free man and revered former South African president – in 2013.</p> <p>“Recall is a more active and effortful process than mere recognition.”</p> <p>Broome would have been willing to chalk it up to a glitch in her memory. But after ­discovering that many others shared the same memory, she decided it was instead a glitch in the matrix – a sign consistent with the many-worlds theory of quantum physics that there was a parallel universe in which Mandela had, indeed, died in prison in the 1980s.</p> <p>Since then, many other examples of what’s become known as the Mandela Effect – or shared false memories – have emerged.</p> <p>Common examples include that Rich Uncle Pennybags – aka the Monopoly Man – wears a monocle (he doesn’t), that Pokémon character Pikachu has a black-tipped tail (it’s yellow) and that there’s a hyphen in KitKat (there isn’t).</p> <p>Geographically, some folks swear that there are 51 or 52 states in the United States (there are 50) or that New Zealand is located north-east of Australia (it’s south-east).</p> <p>Cinematic examples include the Evil Queen in <em>Snow White and the Seven Dwarfs</em> saying “Mirror, mirror on the wall” (it’s actually “Magic mirror on the wall”). And who can forget the chilling moment in <em>The Silence of the Lambs</em> when Hannibal Lecter first meets Agent Starling and says, “Hello Clarice”? Thing is, it never happened.</p> <p>Misremembering the finer details related to board game mascots, fictional characters or logos might sound inconsequential. Yet the Mandela Effect has spawned a fertile field of psychological research seeking to uncover why people develop false memories – and why, when they do, they are along much the same lines.</p> <p>Wilma Bainbridge, who works in the Department of Psychology at the University of Chicago, has been interested in the workings of human memory since she and others discovered that people are surprisingly consistent in what they remember, forget and make false memories about.</p> <p>In 2011, Phillip Isola and some of his colleagues at the Massachusetts Institute of Technology (MIT) identified that memorability was a stable property of an image shared across different viewers.</p> <p>Presenting at the annual Conference on Computer Vision and Pattern Recognition (CVPR), they built one of the first computer vision systems that sought to predict the memorability of different images.</p> <p>They also provided some of the first glimmers that low-level visual attributes of an image – such as its bright colours, or distinctive edges – cannot alone account for its memorability. Similarly, aesthetics (visual appeal), interest (how likely people are to be drawn to or interact with an image) or saliency (the area which draws people’s eye focus first) are insufficient to unlock the keys to memorability.</p> <p>"[There is a] tendency for people to con­sistently misremember characters or logos from popular culture – things that were, in fact, designed to be memorable."</p> <p>While completing her PhD at MIT, Bainbridge, Isola and MIT colleague Aude Oliva drew on a 10,168-image database of facial photographs to see if the same intrinsic memorability was found in human faces.</p> <p>Their research, published in the <em>Journal of Experimental Psychology</em>, found that some faces were consistently remembered or forgotten – and that this couldn’t be fully explained by attractiveness or other perceived character traits such as ‘trust­worthy’ or ‘boring’.</p> <p>Bainbridge says it was Isola’s paper in 2011 and hers in 2013 that launched the burgeoning field of memorability. Since then, 845 scientific papers have cited the two papers.</p> <p>Currently on maternity leave after having twin girls, Bainbridge told me via email that she was originally inspired to probe the visual Mandela Effect because of how pervasive discussions were online about people having the same false memories. But no memory research had then investigated this intriguing phenomenon.</p> <p>In a recent article in <em>Psychological Science</em>, Bainbridge and her colleague at The University of Chicago, Deepasri Prasad, explored the visual Mandela Effect for the first time.</p> <p>This is the tendency for people to con­sistently misremember characters or logos from popular culture – things that were, in fact, designed to be memorable.</p> <p>Over a series of experiments – using icons such as the Monopoly Man, Pikachu, Curious George, the Volkswagen logo and Waldo from <em>Where’s Waldo</em> – they provided the first experimental confirmation that the visual Mandela Effect exists. (<em>Where’s Waldo?</em> is known as <em>Where’s Wally?</em> in Australia. The discrepancy isn’t an example of the Mandela Effect. It arose because publishers believed ‘Waldo’ would better ­resonate with North Americans.)</p> <p>In the first experiment, they presented 100 adults with images of 22 characters, 16 brand logos and two symbols, and made two altered images of each.</p> <p>“Even though we’ve all lived different lives, there are some pictures that most people remember and some pictures that most people forget,”</p> <p>For instance, they modified Curious George by adding a thin tail in one image and a bushy tail in the other.</p> <p>Research participants viewed all three images and had to choose the correct one.</p> <p>The results indicated that seven out of the 40 images elicited shared – and specific – false memories.</p> <p>In the second experiment, they used eye-tracking methods to see if there were differences in the way participants looked at the images they correctly identified, versus those they got incorrect.</p> <p>“We found no attentional or visual differences that drive this phenomenon,” Prasad and Bainbridge wrote.</p> <p>In the third experiment, the researchers scraped the top 100 Google Image results for each of the seven images to see if previous exposure to non-canonical (incorrect) versions might explain it. But they concluded that there was “no ­single unifying account for how prior perceptual experiences could cause these visual false memories – which had previously elicited the visual Mandela Effect – to occur”.</p> <p>The fourth experiment involved having participants draw the images, given that recall is a more active and effortful process than mere recognition.</p> <p>Some participants viewed the canonical (correct) images prior to being required to reproduce them, while others, who’d flagged that they were already familiar with the images, did not.</p> <p>One-fifth of all images drawn by the former group, and about half of those drawn by the latter group, showed characteristic Mandela-Effect-type errors. For example, the Monopoly Man frequently appeared with a monocle, while Waldo was often depicted sans cane.</p> <p>The common production of such errors during both short- and long-term recall suggests there’s something intrinsic to these images that leads to people generating the same sorts of fallacies – but Bainbridge says that researchers are only just beginning to probe what that might be.</p> <p>Her laboratory is concerned with broader questions about why some images are intrinsically memorable.</p> <p>“Even though we’ve all lived different lives, there are some pictures that most people remember and some pictures that most people forget,” she explains.</p> <p>Interestingly, when people view an image, high-level visual and memory areas in their brains show a sensitivity to its memorability – regardless of whether they consciously remember seeing it or not.</p> <p>Several functional magnetic resonance imaging (fMRI) studies, including one conducted by Bainbridge and her colleague Jesse Rissman of the University of California Los Angeles and published in <em>Scientific Reports</em>, have demonstrated distinctive brain activation patterns (neural signatures) when memorable images are viewed.</p> <p>These processes take place outside conscious awareness, suggesting they occur automatically.</p> <p>Humans aren’t alone in this, with research led by Nicole Rust at the University of Pennsylvania and published in <em>eLife</em> in 2019 identifying similar patterns in rhesus monkeys who completed visual memory tasks.</p> <p>In a 2022 paper published in <em>Computational Brain &amp; Behavior</em>, Bainbridge and her then University of Chicago master’s student Coen Needell wrote that they had developed a deep learning neural network that can predict people’s memories.</p> <div> <p align="center"> </p> <p>“We’ve recently developed a web tool called ResMem using deep learning artificial intelligence where you can upload an image and it will tell you the per cent chance someone will remember that image,” Bainbridge says. “Anyone can try it out with their own photos.”</p> <p>Recent work shows that the images people remember or forget can even be used to identify early signs of Alzheimer’s disease.</p> <p>Research published by Bainbridge and colleagues in <em>Alzheimer’s &amp; Dementia: Diagnosis, Assessment &amp; Disease Monitoring</em> in 2019 found that a small, specific set of images reliably differentiated people with mild cognitive impairment (MCI) or subjective cognitive decline (SCD) from healthy controls.</p> <p>Using data drawn from the DZNE-Longitudinal Cognitive Impairment and Dementia Study (DELCODE), an observational, longitudinal memory clinic–based study across 10 sites in Germany, Bainbridge and colleagues analysed the memory performance of 394 individuals.</p> <p>Each participant viewed a randomly selected subset of 88 photographs from a total pool of 835.</p> <p>The performance of 193 healthy controls was compared to 136 participants with SCD – elderly individuals who self-report a decline in cognitive abilities but don’t yet meet clinical thresholds – and 65 participants with MCI: elderly individuals who show early clinical signs of cognitive decline, but are not yet at the level of Alzheimer’s disease.</p> <p>(Bainbridge notes that Alzheimer’s disease is more severe than MCI, which is more severe than SCD; however, it is possible to have MCI or SCD and never end up developing Alzheimer’s disease.)</p> <p>The researchers found that there was a lot of overlap in what the different groups remembered and forgot.</p> <p>However, there was a small subset of images that were highly memorable to healthy controls, but highly forgettable to those with mild cognitive impairment or subjective cognitive decline.</p> <p>A subset of as few as 18.3 images could distinguish between the two groups.</p> <p>In this way, the intrinsic memorability of images might ultimately pave the way towards quicker, easier and more reliable diagnostic tests of precursors to Alzheimer’s disease.</p> <p>The study of false memories also has weighty implications for criminal defence, given that some people might be wrongfully identified as suspects just because their faces cause false memories more easily.</p> <p>Though this research is not the focus of Bainbridge’s laboratory, work in this area is continuing, with the promise of some yet-to-be-published data suggesting that these more diagnostic images also better tap into the underlying brain pathology in those with MCI.</p> <p>“We’re now interested in creating a neural network tool that can predict your chance of making­ a false memory to an image – and then, theoretically, you could make images that cause lots of false memories,” Bainbridge explains. “These next steps are still in very early stages, though, and sadly, we don’t really have anything yet [on what features may prompt false memories],” she says. One goal of the research is to make the neural network tool available to any scientist who wants to study what makes something cause false memories.</p> <p>Bainbridge’s research on memorability has potential applications for further research as well as education, which may be enriched, for example, with textbook images or ­infographics that are more likely to stick in students’ minds. The findings are also likely to enhance clinical practice, given that memory problems are the most common cognitive deficits in dementia.</p> <p>Bainbridge says those experiencing dementia typically benefit as a result of specially designed environments or tools to aid their memory – for example, memorable cues to help them remember to take essential medication.</p> <p>The study of false memories also has weighty implications for criminal defence, given that some people might be wrongfully identified as suspects just because their faces cause false memories more easily.</p> <p>“You’d want to make sure to control for that when choosing a line up,” Bainbridge says.</p> <p>“It’s pretty amazing to think about how our brains can build up vivid memories of images that don’t really exist and that we’ve never seen before.”</p> <p><em>Image credits: Getty Images</em></p> <p><em><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=250856&amp;title=Probing+false+memories%3A+what+is+the+Mandela+Effect%3F" width="1" height="1" loading="lazy" aria-label="Syndication Tracker" data-spai-target="src" data-spai-orig="" data-spai-exclude="nocdn" /></em><em><a href="https://cosmosmagazine.com/people/behaviour/probing-the-mandela-effect/">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/denise-cullen/">Denise Cullen</a>. </em></div> </div>

Mind

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Wimbledon’s history-making rule change comes into effect

<p dir="ltr">While Wimbledon is widely anticipated for its star-studded tennis line-up and fierce competition, the 2023 tournament is bringing something new to the table - or rather, to the dressing room. </p> <p dir="ltr">Since the tournament’s inception, the rules have required all players to wear white - including but not limited to the likes of bras and underwear - while competing in the prestigious event.</p> <p dir="ltr">However, in the wake of heavy criticism and petition from Wimbledon’s menstruating competitors, <a href="https://www.oversixty.com.au/lifestyle/beauty-style/wimbledon-to-make-key-change-to-all-white-dress-code">the All England Club finally relaxed the strict dress code</a>, allowing for players the opportunity to wear coloured undershorts rather than just white.</p> <p dir="ltr">And while the move was announced in 2022, the 2023 contest will be the first time players - and viewers - experience the update.</p> <p dir="ltr">Most were thrilled with the outcome, and were looking forward to reaping the benefits of the long-awaited update, but some players had their hesitations and weren’t sure if they’d be hopping onboard with the others. </p> <p dir="ltr">As 2022 Wimbledon finalist and Tunisian tennis star Ons Jabeur told <em>The Mirror</em>, there were “two things” holding her back. </p> <p dir="ltr">“One thing, it’s better definitely not to be paranoid,” she allowed, before noting that “the other thing, everybody will know that you have your period. So I’m not sure which part of it is good.</p> <p dir="ltr">“I don’t think I’m going to wear anything,” she revealed. “If all the girls will wear it, I think it will make it better. But I think it’s a great thing that Wimbledon is trying to help women feel more comfortable on the court.”</p> <p dir="ltr">The campaign behind that ‘help’ skyrocketed in 2022 when Judy Murray - tennis coach and mother to Andy and Jamie Murray - declared her support for the cause. </p> <p dir="ltr">She later voiced her support for the update while speaking to <em>CLAY</em>, telling the publication that “it was many years ago that perhaps Wimbledon didn't understand the trauma of women players playing during the period, fearing what might happen if you wear white. </p> <p dir="ltr">“Thank goodness that's changed."</p> <p dir="ltr">And the people in charge had positive words to share on the matter too, with All England Club CEO Sally Bolton releasing a statement that read, "we are committed to supporting the players and listening to their feedback as to how they can perform at their best …</p> <p dir="ltr">"It is our hope that this rule adjustment will help players focus purely on their performance by relieving a potential source of anxiety."</p> <p dir="ltr"><em>Images: Getty</em></p>

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Virgin Galactic’s use of the ‘Overview Effect’ to promote space tourism is a terrible irony

<p><a href="https://theconversation.com/profiles/ariane-moore-1060920">Ariane Moore</a>, <em><a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a></em></p> <p>Virgin Galactic, the space tourism company founded in 2004 by Richard Branson, <a href="https://www.virgingalactic.com/">promotes its flights</a> as offering:</p> <blockquote> <p>A Brand New Perspective: Deepen your connection to Earth and to humanity with the transformational experience known as the Overview Effect.</p> </blockquote> <p>First discussed in 1987 by space philosopher Frank White, the Overview Effect is a result of viewing Earth from space.</p> <p>Expressions of the effect range broadly. Astronauts might experience profound awe and wonder at the perception of Earth as a fragile living being. Some suffer crushing grief when considering the harm humans inflict on nature.</p> <p>While Virgin Galactic promotes access to the Overview Effect as a major drawcard, it is a terrible irony that space tourism is <a href="https://www.thespacereview.com/article/4527/1">enormously damaging</a> for the environment.</p> <figure><iframe src="https://www.youtube.com/embed/Z6d7hyW5FDw?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption><span class="caption">On May 25, Virgin Galactic completed a final test flight before it starts taking paying customers.</span></figcaption></figure> <h2>The Overview Effect</h2> <p>The Overview Effect is not limited to astronauts from the West. Their Chinese and Russian counterparts have described the same profound connection to Earth when witnessing the planet from space.</p> <p>As Soviet Russian cosmonaut Yuri Artyushkin <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2Fcns0000086">reported</a>:</p> <blockquote> <p>The feeling of unity is not simply an observation. With it comes a strong sense of compassion and concern for the state of our planet and the effect humans are having on it. It isn’t important in which sea or lake you observe a slick of pollution, or in the forests of which country a fire breaks out, or on which continent a hurricane arises. You are standing guard over the whole of our Earth.</p> </blockquote> <p>Until recently, researching the Overview Effect has required interviews with professional astronauts. Today, commercial space tourism is increasing awareness of the phenomenon, particularly when experienced by celebrities with large platforms.</p> <p>In 2021, Star Trek actor William Shatner completed a suborbital flight with Jeff Bezos’ space tourism company <a href="https://www.blueorigin.com/">Blue Origin</a>. Shatner had anticipated emotions of celebration and joy when viewing “<a href="https://www.nytimes.com/2021/10/13/science/bezos-shatner-star-trek.html">mother and Earth and comfort</a>” from space. Instead, he <a href="https://variety.com/2022/tv/news/william-shatner-space-boldly-go-excerpt-1235395113/">later wrote</a>, he struggled with “the strongest feelings of grief I have ever encountered”.</p> <p>Shatner attributed his experience to the Overview Effect.</p> <h2>Space flight has a huge environmental impact</h2> <p>Virgin Galactic promotes the Overview Effect on its <a href="https://www.virgingalactic.com/">homepage</a> as an experience exclusive to space flight.</p> <p>However, access is extremely costly. While an eager space tourist consents to parting with US$450,000 to experience a profound connection with Earth, the planet itself has no say in receiving the massive pollution a single trip produces.</p> <p>Rocket emissions impact Earth’s atmosphere, temperatures and the ozone layer at an unprecedented level. A <a href="https://agupubs.onlinelibrary.wiley.com/doi/10.1029/2021EF002612">2022 study</a> found space tourism produces black carbon particles that are almost 500 times more efficient at warming the atmosphere than all surface and airline sources of soot combined.</p> <p>After being released into the upper atmosphere, the black carbon particles circulate for <a href="https://www.cnbc.com/2021/08/27/how-blue-origin-spacex-virgin-galactic-space-race-could-impact-the-atmosphere.html#:%7E:text=Experiencing%20a%20few%20minutes%20of,plane%20continuously%20for%20about%20three">four to five years</a> in a fine layer. This acts as a thin black umbrella <a href="https://www.cnbc.com/2021/08/27/how-blue-origin-spacex-virgin-galactic-space-race-could-impact-the-atmosphere.html#:%7E:text=Experiencing%20a%20few%20minutes%20of,plane%20continuously%20for%20about%20three">absorbing solar radiation while blocking it from reaching Earth’s surface</a>.</p> <p>A 1.5-hour Virgin Galactic flight generates emissions <a href="https://www.nsr.com/space-com-the-rise-of-space-tourism-could-affect-earths-climate-in-unforeseen-ways-scientists-worry/">equivalent to a ten-hour trans-Atlantic commercial air flight</a>. However, the latter carries hundreds of passengers. With a passenger limit of six, a Virgin Galactic launch <a href="https://theconversation.com/tourisme-spatial-quand-les-plaisirs-de-quelques-uns-polluent-la-planete-de-tous-146552">emits 4.5 tonnes of carbon <em>per person</em></a>. That’s more than twice the Paris Agreement’s recommended annual individual carbon budget.</p> <p>Space tourism rocket launches don’t currently compare to commercial airline flights in number. But the suborbital transportation and space tourism market is expected to be worth <a href="https://www.prnewswire.com/news-releases/outlook-on-the-sub-orbital-transportation-and-space-tourism-global-market-to-2031---featuring-blue-origin-spacex-and-virgin-galactic-among-others-301333701.html">US$2.58 billion by 2031</a>. It’s growing at an annual rate of 17.15%.</p> <p>Virgin Galactic is aiming to launch <a href="https://www.cnbc.com/2020/11/06/virgin-galactic-each-spaceport-is-1-billion-annual-revenue-opportunity.html">400 space tourism flights every year</a>.</p> <figure><iframe src="https://www.youtube.com/embed/1SJ1ENmfgmE?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption><span class="caption">In this video on its website, Virgin Galactic uses the Overview Effect to promote its space tourism business.</span></figcaption></figure> <h2>Caring for Earth doesn’t depend on space flight</h2> <p>The desirability of the Overview Effect is not the overwhelming emotions experienced when witnessing Earth from space. As was evident in Shatner’s feelings of immense grief, these emotions are not always pleasant.</p> <p>Instead, researchers, astronauts and space philosophers are interested in the spontaneous and powerful awareness that occurs. Astronauts’ accounts of the moment vary, but a consistent theme emerges: a connection to planet Earth that inspires environmental care.</p> <p>Importantly, such clarity can be achieved without a suborbital space flight.</p> <p><a href="https://www.google.com.au/books/edition/The_Overview_Effect/3a2rz-s3JJsC?hl=en">Frank White argues</a> that, while viewing Earth from space produces the “ultimate” Overview Effect, it might also be had while looking at landscapes from a great height – such as a mountain range. Commercial pilots flying at high altitudes have experienced similar phenomena.</p> <p>And for those considering a Virgin Galactic flight, there are no guarantees. Many astronauts with long careers <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2Fcns0000086">report</a> never experiencing the Overview Effect.</p> <figure class="align-center "><img src="https://images.theconversation.com/files/530799/original/file-20230608-27-brv39q.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/530799/original/file-20230608-27-brv39q.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=600&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/530799/original/file-20230608-27-brv39q.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=600&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/530799/original/file-20230608-27-brv39q.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=600&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/530799/original/file-20230608-27-brv39q.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=755&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/530799/original/file-20230608-27-brv39q.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=755&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/530799/original/file-20230608-27-brv39q.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=755&amp;fit=crop&amp;dpr=3 2262w" alt="View of whole Earth photographed by the orbiting Apollo 17 mission and dubbed 'Blue Marble'" /><figcaption><span class="caption">Being able to see the whole Earth from space was regarded as a transformative moment, but people can have environmental epiphanies without flying into space.</span> <span class="attribution"><a class="source" href="https://www.nasa.gov/content/blue-marble-image-of-the-earth-from-apollo-17">NASA/Apollo 17</a></span></figcaption></figure> <h2>Environmental epiphanies happen on Earth</h2> <p>Spontaneous clarity about the importance of nature can occur while standing on solid ground. “<a href="https://www.jstor.org/stable/26506666#:%7E:text=The%20working%20definition%20of%20Environmental,shifts%20in%20a%20meaningful%20manner.">Environmental epiphanies</a>” are well documented and have no connection to specific religious or cultural beliefs.</p> <p>Involving profound emotions and sudden awareness similar to the Overview Effect, environmental epiphanies can be accessed for free in mundane locations – such as reading a book at home.</p> <p>And, like the Overview Effect, environmental epiphanies can lead to lasting change.</p> <p>As space tourism continues to “take off”, misaligned marketing tactics like Virgin Galactic’s promotion of the Overview Effect must be scrutinised.</p> <p>Being launched into space – and the massive pollution the process creates – isn’t necessary for us to want to sustain our Earth.<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/206868/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/ariane-moore-1060920">Ariane Moore</a>, PhD Candidate in Philosophy, <em><a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a></em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/virgin-galactics-use-of-the-overview-effect-to-promote-space-tourism-is-a-terrible-irony-206868">original article</a>.</em></p> <p><em>Images: Getty</em></p>

Travel Trouble

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What are the long-term effects of quitting social media? Almost nobody can log off long enough to find out

<p><a href="https://theconversation.com/profiles/john-malouff-313652">John Malouff</a>, <em><a href="https://theconversation.com/institutions/university-of-new-england-919">University of New England</a></em></p> <p>Being on social media has become synonymous with living in the 21st century. Year after year, we see new platforms and smarter algorithms roping us into highly addictive online worlds.</p> <p>Now, a growing number of people have noticed this trend and are actively making an effort to resist it.</p> <p>Anecdotally, a case can be made for quitting social media, and there are myriad reasons why someone might want to. But is there evidence that doing so is good for you in the long term?</p> <h2>Drivers for quitting</h2> <p>Although there are too many social media platforms to name, most people tend to think of the “big five”: Facebook, Twitter, Instagram, YouTube and TikTok.</p> <p>Research has found people have various reasons for quitting one or more of these apps. Many quit over concerns about negative impacts on their mental and physical health. For example, studies have shown adolescent girls in particular can experience negative body image as a result of viewing manipulated <a href="https://theconversation.com/we-have-all-heard-social-media-can-impact-womens-body-image-but-it-isnt-all-bad-205214">selfies on Instagram</a>.</p> <p>People also <a href="https://www.qscience.com/content/journals/10.5339/connect.2023.spt.3?crawler=true">choose to quit</a> due to disliking ads, feeling like they’re wasting time, or if they’re worried about their privacy. The question then is: does quitting social media resolve these concerns?</p> <h2>Mixed research outcomes</h2> <p>It’s difficult to determine whether there are clear and lasting benefits to quitting social media – and a look at the research explains why.</p> <p><a href="https://www.tandfonline.com/doi/full/10.1080/17459435.2020.1817140">One 2020 study</a> found people who had quit social media saw improvements in their close relationships, and were pleased to be free of comparison with others. But some also said they <a href="https://www.tandfonline.com/doi/full/10.1080/17459435.2020.1817140">missed</a> the informational and entertainment aspects of it.</p> <p>In a <a href="https://www.researchgate.net/publication/328838624_No_More_FOMO_Limiting_Social_Media_Decreases_Loneliness_and_Depression">2018 study</a>, researchers assessed the psychological state of 143 American undergraduates before randomly assigning one group a daily ten-minute limit for Facebook, Instagram and Snapchat, per platform. Three weeks later, those who limited their social media use showed significantly lower levels of loneliness and depression. However, there was no significant effect on anxiety, self-esteem or wellbeing.</p> <p>And in <a href="https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0217743&amp;fbclid=IwAR1oLvPyeJDwMhD4WlODKU1A360ttIcaV_tManJs1_qEr-VAVZPsD0xQjq0">one 2019 study</a> with 78 participants, half were asked to take a one-week break from Facebook and Instagram. To the researchers’ surprise, the users in this group who were generally active on social media experienced <em>less</em> positive psychological effects than those in the control group.</p> <p>With research findings painting several different pictures, it’s safe to say our relationship with social media – and how it affects us – is very complex.</p> <h2>Research constraints</h2> <p>There appear to be no published studies that have assessed the long-term impacts of permanently quitting social media. This is probably because it’s difficult to find participants who will agree to be randomly assigned the task of dropping social media forever.</p> <p>One important consideration is that a percentage of individuals who quit social media will eventually <a href="https://cyberleninka.org/article/n/992039/viewer">go back</a>. Reasons for returning include feeling left out, fearing loss of connections, wanting to regain access to interesting or useful information, feeling social pressure to rejoin, or simply feeling that quitting wasn’t the right choice.</p> <p>Even if researchers do find a large enough group of people willing to quit social media for good, conducting long-term follow-ups would be highly resource-intensive. Beyond that, it would be difficult to figure out how much of a participant’s increase (or decrease) in life satisfaction is due to quitting social media, and not other factors.</p> <p>As such, there’s currently no evidence that quitting social media comes with concrete long-term benefits. And in the short term, results are mixed.</p> <h2>To quit, or not to quit?</h2> <p>However, that doesn’t mean quitting (for a short or long period) wouldn’t be beneficial for some people. It’s likely that any potential benefits will depend on the individual doing the quitting, and why they’re doing it.</p> <p>For instance, consensus that does emerge from the research is that <a href="https://theconversation.com/does-social-media-make-us-more-or-less-lonely-depends-on-how-you-use-it-128468">the <em>way</em> you use</a> social media plays a significant role in how negative or positive your experience is. By <a href="https://journals.sagepub.com/doi/pdf/10.1177/2056305120919105">using social media mindfully</a>, users can minimise potential harms while retaining the benefits.</p> <p>For some, it may only be one platform causing unease. If you strongly dislike Instagram’s tendency to be hyper-focused on people’s private lives, then you could simply stop using Instagram.</p> <p>Another technique is to curate your social media feeds by engaging only with content you find useful and positive. For instance, many young women take steps to avoid seeing <a href="https://theconversation.com/we-have-all-heard-social-media-can-impact-womens-body-image-but-it-isnt-all-bad-205214?fbclid=IwAR3cX7l116GAj0nnKDAk16x6GP6iRCxH_VutjIbxOiCij1yCqWmeOK0s0f0">perfect bodies all day</a> on their social media.</p> <p>If you’re still wondering whether quitting might be good for you, the simplest way to find out is to <a href="https://hbr.org/2018/10/i-ran-4-experiments-to-break-my-social-media-addiction-heres-what-worked">experiment</a> and do it.</p> <p>Take a break from one or more types of social media. After some time ask yourself whether the benefits seem worth it to you. If the answer is “yes”, make the break permanent.</p> <p><em><a href="https://theconversation.com/profiles/john-malouff-313652">John Malouff</a>, Associate Professor, School of Behavioural, Cognitive and Social Sciences, <a href="https://theconversation.com/institutions/university-of-new-england-919">University of New England</a></em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-are-the-long-term-effects-of-quitting-social-media-almost-nobody-can-log-off-long-enough-to-find-out-205478">original article</a>.</em></p> <p><em>Images: Getty</em></p>

Technology

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9 cost-effective ways to warm your home this winter

<p>Sick of hearing about the same old heating methods that never quite do the job? Try these nine unconventional heating hacks. </p> <p><strong>1. Preheat your pyjamas </strong></p> <p>While you shower, put your pyjamas in the dryer to ensure that you have toasty warm clothing to change into as soon as you leave the warmth of the bathroom. For a slightly more affordable version, wrap your PJs in a hot water bottle or heat bag, not only will it heat your clothes but it will make your bed toasty warm too, just be sure to remove the hot water bottle from your bed before you settle down to sleep for the night. </p> <p><strong>2. Join the fan club</strong></p> <p>It might seem counter-productive but turning a fan on at the lowest setting will help circulate heat throughout the room. Don't knock it until you try it!</p> <p><strong>3. Hottie in the car </strong></p> <p>Dreading your chilly morning commute to work? Make your early start a little easier to stomach by putting hand warmers into your pockets or heat up a hot water bottle with warm water or a heat bag and put it on your lap as you drive. </p> <p><strong>4. Utilise bubble wrap</strong></p> <p>For those whose home insulation isn't up to scratch, a budget-friendly trick is to use bubble wrap to insulate your windows from the inside. To create the DIY double glazing, simply get some bubble wrap and use a product like blue-tac to hold it in place on your windows.</p> <p><strong>5. Make use of your curtains</strong></p> <p>Keep your house warmer for longer by making use of your curtains and the limited winter sun. To do this, open all of your curtains on a sunny morning and allow the house to soak up as much heat as possible during the day. As night falls, let your curtains act as an additional piece of insulation by closing them at dusk and trapping heat inside the house.</p> <p><strong>6. Cuddle your pet</strong></p> <p>When in doubt, a great way to stay warm on a cold night is by sharing body heat. While snuggling up with your partner might make you a little bit warmer, cuddling a furry pet will heat you up a lot faster. The key to success with this hack is to cuddle up with the fluffiest animal possible, so try and find a friend with a Ragdoll cat or a St Bernard.</p> <p>7. Go camping… indoors</p> <p><strong>Just because it's winter does</strong>n't mean you can't go camping... well, as long as it's in the living room. For a warm night's sleep, fill up a tent with pillows and blankets, make sure it's all zipped up and settle down for the night. The enclosed space will heat up by trapping the air and using your body warmth to make the space nice and cosy.</p> <p><strong>8. Redecorate</strong></p> <p>Positioning your favourite seat in front of the heater might feel great when you're sitting in it, but when you put furniture too close to a heating source you're actually stopping the hot air from circulating throughout the rest of the room. Fix this problem by repositioning your furniture and allowing the hot air to fill the whole room, rather than just absorbing it all up in one spot.</p> <p><strong>9. Get in the kitchen</strong></p> <p>There's nothing like a good soup or a roast to make you feel better on a cold winter’s night. Cooking is an easy way to warm up the air in your home, while also providing you with something warm to eat at the same time. </p> <p><em>Republished with permission of <a href="http://www.stuff.co.nz/" target="_blank" rel="noopener"><strong><span style="text-decoration: underline;">Stuff.co.nz</span></strong></a>.</em></p> <p><em>Images: Getty</em></p>

Home Hints & Tips

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The truth about the effects of stress on the mind and body

<p>Worried. Anxious. Disheartened. Busy. If any of these are familiar to you, it’s likely you are also familiar with stress. By now it’s no secret that stress does more harm than good. Work/retirement, family life, finances, personal and societal pressures... there are a million reasons why we all get frazzled, and they all can take a toll.</p> <p>In an effort to better understand how this unease can affect our mind and body, Popular Science magazine took a closer look at the science behind worrying in this month’s issue. Here we’ve rounded up the key learnings and statistics about how stress can shape our lives – and what to do about it.</p> <p><strong>Stress runs deep</strong></p> <p>Unfortunately the emotions associated with stress don’t just affect us on the outside. Stress can actually influence us on a <span style="text-decoration: underline;"><strong><a href="http://www.popsci.com/chronic-stress-it-could-be-killing-you" target="_blank" rel="noopener">cellular level and even mess with our biological systems</a></strong></span>. Amy Cuddy, a Harvard University social psychologist, explains it like this: “Our bodies change our minds, and our minds can change our behavior, and our behavior can change outcomes."</p> <p>Cortisol, also known as the stress hormone, <span style="text-decoration: underline;"><strong><a href="http://www.popsci.com/chronic-stress-it-could-be-killing-you" target="_blank" rel="noopener">can negatively affect our cardiovascular system, cells, metabolic system, nervous system and digestive system</a></strong></span>. Chronic worry may also increase our risk for heart attack, contribute to irritable bowl syndrome or could lead to changes in the brain.</p> <p><strong>It’s a matter of the mind, too</strong></p> <p><a href="http://www.popsci.com/chronic-stress-it-could-be-killing-you" target="_blank" rel="noopener"><span style="text-decoration: underline;"><strong>According to Popular Science magazine</strong></span>, </a>30 percent of US adults say stress affects their physical health and 33 percent say it has an impact on their mental health. To lighten the heavy mental load, aim to have a good laugh – and often! Research shows a little giggle <span style="text-decoration: underline;"><strong><a href="http://www.mayoclinic.org/healthy-living/stress-management/in-depth/stress-relief/art-20044456" target="_blank" rel="noopener">releases endorphins from the brain and can improve your mood</a></strong></span>.</p> <p><strong>It can be sleep saboteur</strong></p> <p>Coritsol tends to follow its own natural rhythm, spiking in the morning and then again overnight. This can be a particularly problematic for those who have stress-related mental health disorders. According to the National Institutes of Health, people with depression have abnormally high levels of cortisol in the body, which may negatively impact body cycles – including sleep, Popular Science magazine reported.</p> <p><strong>Don’t worry, you’re not alone</strong></p> <p>A <span style="text-decoration: underline;"><strong><a href="http://www.popsci.com/whos-most-high-strung-data-visualization" target="_blank" rel="noopener">study conducted by researchers at Carnegie Mellon University</a></strong></span> found that our stress levels have steadily increased over the years – but the good news is, our worry tends to decrease with age. Financial concerns are also a major influence on how stressed we feel.</p> <p><strong>Tips for managing stress</strong></p> <p>These statistics may sound gloomy, but there is a bright side: Managing these emotions is entirely in our control. In fact, easing your stress may be as simple as tweaking your perspective. Columbia University researchers found that those who sat in expansive positions with their arms and legs spread out for two minutes saw lower levels of the stress hormone than those in more tighter poses, <span style="text-decoration: underline;"><strong><a href="http://www.popsci.com/strategies-battling-stress" target="_blank" rel="noopener">according to Popular Science</a></strong></span>.</p> <p>You may also want to ensure you add some regular exercise, meditation and socialising to your schedule. Research shows that these activities can also help ease tension.</p> <p>Acute stress is one thing, but chronic worrying could be a sign of bigger health issues, so if you’re feeling overwhelmed you should speak to your doctor.</p> <p><strong>Related links: </strong></p> <p><em><strong><span style="text-decoration: underline;"><a href="../health/wellbeing/2015/03/qualities-of-happy-people/">The 4 qualities of happy people</a></span> </strong></em></p> <p><em><strong><span style="text-decoration: underline;"><a href="../health/wellbeing/2014/12/what-to-do-when-you-feel-stuck/">How to reboot when you’re feeling stuck</a></span></strong></em></p> <p><em><strong><span style="text-decoration: underline;"><a href="../health/wellbeing/2014/10/yoga-–-the-perfect-exercise-for-over-60s/">Yoga – the perfect exercise for over-60s</a></span></strong></em></p> <p><em>Image credit: Shutterstock</em></p>

Mind

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COVID-19 has similar effect on brain as Parkinson’s disease

<p dir="ltr">A new study from the University of Queensland has found that being infected with COVID-19 can trigger a similar reaction in the brain to Parkinson’s disease - and they have identified a possible treatment to stop Covid’s impact on the brain in its tracks.</p> <p dir="ltr">A growing number of reports have found that Covid affects more than just our lungs, with several studies finding up to 85 percent of people with Covid, including severe, mild and asymptomatic infections, have neurological complications from being infected with the virus.</p> <p dir="ltr">This can show up in a variety of symptoms, such as headaches, dizziness, confusion, seizures, and change in mood, including depression and anxiety.</p> <p dir="ltr">The team of scientists has discovered that the virus can cause inflammation in the brain, which could make people more vulnerable to developing Parkinson's and other similar conditions.</p> <p dir="ltr">“We studied the effect of the virus on the brain’s immune cells, ‘microglia’ which are the key cells involved in the progression of brain diseases like Parkinson’s and Alzheimer’s,” Professor Woodruff said.</p> <p dir="ltr">“Our team grew human microglia in the laboratory and infected the cells with SARS-CoV-2, the virus that causes COVID-19.</p> <p dir="ltr">“We found the cells effectively became ‘angry’, activating the same pathway that Parkinson’s and Alzheimer’s proteins can activate in disease, the inflammasomes.”</p> <p dir="ltr">Inflammasomes are a kind of complex of proteins that activate inflammatory responses in the body.</p> <p dir="ltr">Dr Albornoz Balmaceda, another of the 33 authors of the study published in <em><a href="https://doi.org/10.1038/s41380-022-01831-0" target="_blank" rel="noopener">Molecular Psychiatry</a></em>, said that triggering this pathway can spark a “fire” in the brain that silently kills neurons over time in a similar way to Parkinson's and Alzheimer’s.</p> <p dir="ltr">“It’s kind of a silent killer, because you don’t see any outward symptoms for many years,” he said.</p> <p dir="ltr">“It may explain why some people who’ve had COVID-19 are more vulnerable to developing neurological symptoms similar to Parkinson’s disease.”</p> <p dir="ltr">They also found that the triggering of the inflammasome pathway was exacerbated in people who were already predisposed to developing Parkinson’s.</p> <p dir="ltr">“So if someone is already predisposed to Parkinson’s, having COVID-19 could be like pouring more fuel on that ‘fire’ in the brain,” Professor Woodruff said.</p> <p dir="ltr">“The same would apply for a predisposition for Alzheimer’s and other dementias that have been linked to inflammasomes.”</p> <p dir="ltr">While the findings are concerning, the team has also found a potential treatment that could stop the inflammation and put out the “fire” in the brain.</p> <p dir="ltr">Using inhibitory drugs developed at the University of Queensland currently being trialled with Parkinson’s patients, they found that inflammasome activation was reduced in comparison to no treatment at all.</p> <p dir="ltr">“We found it successfully blocked the inflammatory pathway activated by COVID-19, essentially putting out the fire,” Dr Balmaceda said.</p> <p dir="ltr">“The drug reduced inflammation in both COVID-19-infected mice and the microglia cells from humans, suggesting a possible treatment approach to prevent neurodegeneration in the future.”</p> <p dir="ltr">As a result, Professor Woodruff said that it means that potential treatments for Covid’s impact on the brain already exist.</p> <p dir="ltr">“Further research is needed, but this is potentially a new approach to treating a virus that could otherwise have untold long-term health ramifications,” he said.</p> <p dir="ltr"><em>Image: Getty Images</em></p>

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Covid antiviral found to be “less effective” than placebo

<p dir="ltr">Australia’s most widely-prescribed antiviral treatment for COVID-19 has been called into question seven months after it became available, after the results of a study into antiviral treatments found it was less effective than we initially thought.</p> <p dir="ltr">Molnupiravir, sold as Lageviro in Australia, has been prescribed to Aussies at a higher risk of severe illness from COVID-19 around 237,440 times since it was included in the Pharmaceutical Benefits Scheme (PBS) in March, according to the <a href="https://www1.racgp.org.au/newsgp/clinical/doubts-over-impact-of-key-antiviral-treatment" target="_blank" rel="noopener">RACGP</a>.</p> <p dir="ltr">But, preliminary data from <a href="https://papers.ssrn.com/sol3/papers.cfm?abstract_id=4237902" target="_blank" rel="noopener">a study called PANORAMIC</a>, conducted by the University of Oxford, suggests that molnupiravir is not much better at reducing hospitalisation or deaths than those receiving standard care.</p> <p dir="ltr">Out of 25,000 adults included in the PANORAMIC trial, 103 of the 12,516 people taking molnupiravir were hospitalised or died in comparison to 96 of the 12,484 people not taking the drug.</p> <p dir="ltr">However, the study did find that those taking molnupiravir recovered more quickly.</p> <p dir="ltr">While the people participating in this trial were mostly vaccinated and healthy, <a href="https://www.researchsquare.com/article/rs-2115769/v1" target="_blank" rel="noopener">another study</a> involving nearly 20,000 adults over 40 - including 1000 being treated with molnupiravir and most having immunity from vaccinations of prior Covid infections - found that the rate of hospitalisation dropped by nearly half and deaths were reduced by nearly 75 percent among those aged over 65.</p> <p dir="ltr"><strong>The trial has confirmed long-held suspicions</strong></p> <p dir="ltr">While the results of the PANORAMIC trial have caused a stir, with Australia’s National COVID-19 Clinical Evidence Taskforce saying it would review the study and probably update its recommendations, scientists have been sceptical of the effectiveness of molnupiravir for a while.</p> <p dir="ltr">Professor Peter White, who researches viruses, including their evolution and treatment with antivirals at the UNSW, Sydney, is one such sceptic. </p> <p dir="ltr">He tells <em>OverSixty</em> that we can expect to see similar results until a fundamental change is made to how we produce COVID-19 treatments.</p> <p dir="ltr">“The drugs that we’re using on coronavirus, like molnupiravir and paxlovid, both of those are actually designed for influenza, not for coronavirus. They were repurposed,” he explains.</p> <p dir="ltr">“And to me, that has never really worked well, like the drugs for HIV and HCV.”</p> <p dir="ltr">Professor White says this is because molnupiravir belongs to a particular class of drug called nucleotide analogues, which he says are the most common type of antiviral we use.</p> <p dir="ltr">“It’s a mimic of a natural RNA, what we call a nucleotide analogue, or a mimic of one of the four building blocks of life. In this case it’s an RNA molecule rather than DNA,” he explains.</p> <p dir="ltr">These drugs, which are used to treat hepatitis B and C, HIV, and herpes viruses among others, work by mimicking RNA and DNA molecules viruses use to replicate.</p> <p dir="ltr">“They tend to work by chain termination. The polymerase isn’t sophisticated enough to see that it’s not a true building block so they get incorporated into the new viral genomes,” Professor White explains.</p> <p dir="ltr">“So it incorporates into the growing RNA strand, but then nothing else can get incorporated and replication of the virus is stopped and you won’t get any replication from that strand.”</p> <p dir="ltr">But, a small percentage of nucleoside analogues don’t work like this, and molnupiravir is one of them.</p> <p dir="ltr">Instead, they introduce more mutations to the RNA than normal, which drives the virus into ‘error catastrophe’, otherwise known as lethal mutagenesis.</p> <p dir="ltr">“The virus ends up over-mutating and killing itself,” Professor White says.</p> <p dir="ltr"><strong>A comedy of errors isn’t that effective for viruses</strong></p> <p dir="ltr">Antivirals that introduce mutations, such as molnupiravir, aren’t as effective as the chain terminating antivirals, according to Professor White, </p> <p dir="ltr">The only effective example, a drug developed to treat hepatitis C called ribavirin, came with severe side effects, including flu-like symptoms.</p> <p dir="ltr">But, it turns out that nucleoside analogues are quite specific too, primarily working on the virus they were designed for.</p> <p dir="ltr">“The antivirals that work really well have been designed against the virus that they were aimed to target,” Professor White explains.</p> <p dir="ltr">“And we haven’t had enough time to design really good coronavirus-specific antivirals. We’ve had enough time to repurpose Ebola and influenza drugs for coronaviruses, but most of the time it doesn’t work well.</p> <p dir="ltr">“And [molnupiravir] is another example of it not working.”</p> <p dir="ltr"><strong>History repeats itself</strong></p> <p dir="ltr">Australia was one of the more aggressive purchasers of molnupiravir, with the <em><a href="https://www.smh.com.au/national/not-having-a-big-impact-covid-drug-fails-to-beat-placebo-in-major-trial-20221010-p5bohc.html" target="_blank" rel="noopener">Sydney Morning Herald</a></em> reporting that 301,000 courses of the antiviral were purchased in late 2021, before it was approved by the Therapeutic Goods Administration (TGA).</p> <p dir="ltr">But, this isn’t the first time we’ve secured large amounts of a drug that later proved less effective than we expected.</p> <p dir="ltr">“This is exactly what happened with Tamiflu (the antiviral used to treat influenza),” Professor White says.</p> <p dir="ltr">“Australia and many other countries bought millions of dollars worth of Tamiflu, which never got used. And then five years later, some clinical trials that weren’t published got released … and it was shown that they released the good (results) in the earlier trials and this drug isn’t as effective as we first thought.”</p> <p dir="ltr">While we might be scrambling to find the next best treatment as soon as we can, Professor White says that developing effective drugs takes time - and that drugs specifically targeting Covid’s polymerase and protease enzymes will be the most effective.</p> <p dir="ltr">“That’s the problem we’ve got at the moment. We’ve got repurposed drugs for other viruses, and maybe they work a little bit and they’ve been approved because we’ve got nothing else as yet,” he says.</p> <p dir="ltr">“But this is not the end of the story. This is not the true, good drug that we could actually find. </p> <p dir="ltr">“We could do a lot better, but we’re going to have to wait a couple of years.”</p> <p><span id="docs-internal-guid-aefa3c83-7fff-9efa-475a-996c21e1dfb2"></span></p> <p dir="ltr"><em>Image: Getty Images</em></p>

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5 simple steps to effectively manage carer’s stress

<p>Being a carer for a loved one is a full-time job with plenty of demands – which sometime means you have to make sacrifices, however, carers do what they do because they want to be able to show their love and help out in any way they can. The key to good caring is balance. Health and happiness are necessary otherwise if your mood is constantly low and your energy too, you may end be the one in need of a care. Follow these five tips to help you stay on the healthy and happing side of caring for someone.</p> <p><strong>1. Putting YOU first</strong></p> <p>Carers can’t afford to burnout, which is why you need to make yourself the best you can possibly be. This can be achieved by regularly eating nutritious meals and making sure you get adequate sleep in order to function at your best. Daily exercise, be it walking the dog or a dance class, will also help to make sure you stay fit and to enhance your energy levels. Also make sure you get health checks with your doctor on a regular basis.</p> <p><strong>2. Staying social</strong></p> <p>Isolation increases stress so it’s vital to keep active and social with others. Getting together regularly with friends and relatives reminds you that you always have a support network and it’s also a nice way to catch up, chat and vent about issues.</p> <p><strong>3. Community resources</strong></p> <p>Feel comfortable to look and ask for outside help. There are plenty of service providers that can assist you, including home health aides, carer’s breaks and day trips, training and support, home repair services and plenty of community volunteers. </p> <p><strong>4. Break time</strong></p> <p>Resting and having time out is crucial in order to be a happy healthy carer. Find a hobby and maintain it regularly. Visit friends and relatives who will take over caring duties on the weekend or some weeknights. Also, start thinking about the future and consider that there might come a point that you need to look at a nursing home for the person you are caring for.</p> <p><strong>5. Whole self-awareness</strong></p> <p>Remember to stay positive and avoid negativity at all costs. Remember what you are doing and why you are doing it. The benefits of your help and why you were placed on earth. Embrace life and yearn to make a difference to everyone else’s. Talk to relatives, friends and don’t forget to talk to us too.</p> <p><em>Image: Getty</em></p>

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The surprising effect classical music has on your brain

<p>What if there was a way you could easily boost your happiness, improve your memory and keep stress at bay. Sound too good to be true? A new Finnish study might hold the answer: classical music.</p> <p>For decades there’s been conflicting research about the impact classical music has on the brain. On one side, researchers say it can make children smarter but opposing studies claim it falls into the category of music myths. So what’s the truth?</p> <p>Researchers from the University of Helsinki have conducted a study to finally answer this question. They examined music’s effect on the brain on a molecular level, something that’s never been done before. One group listed to Wolfgang Amadeus Mozart’s Violin Concerto No. 3 in G major, K.216 for 20 minutes while the control group were asked to abstain from listening to music.</p> <p>The results were surprising. They found that listening to classical tunes enhanced activity of the genes involved in dopamine secretion- the ‘feel good’ hormone linked to happiness.</p> <p>They also found links between music and memory, with more activity of genes involved in “transport synaptic functions, learning and memory,” researchers said. Indeed, one of the impacted genes was synuclein-alpha, a known risk gene for Parkinson’s disease.</p> <p>So, what if classical music just isn’t your thing? Don’t worry. Other studies have found links between different music genres and health benefits:</p> <ul> <li>Jazz Music helped reduce anxiety in patents underoing surgery, a study found.</li> <li>Hip Hop lyrics assisted those suffering from cognitive illnesses</li> <li>Singing or dancing reduced symptoms in depressed children and teenagers.</li> </ul> <p>Whatever your listening preference the message is clear: turn it up!</p> <p><em>Image: Shutterstock</em></p>

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Here are the most effective things you can do to fight climate change

<p>Limiting global warming to 1.5℃ above pre-industrial levels requires reaching <a href="https://theconversation.com/net-zero-carbon-neutral-carbon-negative-confused-by-all-the-carbon-jargon-then-read-this-151382">net zero</a> emissions by the middle of this century. This means that, in less than three decades, we need to reverse more than a century of rising emissions and bring annual emissions down to near zero, while balancing out all remaining <a href="https://www.cdp.net/en/articles/climate/how-can-companies-handle-so-called-residual-emissions">unavoidable emissions</a> by actively removing carbon from the atmosphere.</p> <p>To help speed this process as individuals, we’ve got to do everything we can to cut down our use of fossil fuels. But many people <a href="https://www.ipsos.com/en/ipsos-perils-perception-climate-change">aren’t aware</a> of the most effective ways to do this. Thankfully, the <a href="https://theconversation.com/five-key-points-in-the-ipcc-report-on-climate-change-impacts-and-adaptation-178195">latest report</a> by the UN climate change panel <a href="https://www.ipcc.ch/">IPCC</a> devotes a chapter to all the ways in which changes in people’s behaviour can accelerate the transition to net zero.</p> <p>The chapter includes an analysis of 60 individual actions which can help fight climate change, building on <a href="https://environment.leeds.ac.uk/faculty/news/article/5471/global-study-uncovers-best-ways-to-change-consumption-to-cut-carbon-footprint">research</a> led by Diana Ivanova at the University of Leeds – and to which I contributed. We grouped these actions into three areas: avoiding consumption, shifting consumption and improving consumption (making it more efficient). </p> <h2>What to avoid</h2> <p>By far the most effective things to avoid involve transport. Living <a href="https://theconversation.com/car-ownership-is-likely-to-become-a-thing-of-the-past-and-so-could-public-transport-110550">without a car</a>reduces greenhouse gas emissions by an average of 2 tonnes of CO₂ emissions per person per year, while avoiding a single long distance return flight cuts emissions by an average of 1.9 tonnes. That’s equivalent to driving a <a href="https://www.eea.europa.eu/ims/co2-performance-of-new-passenger">typical EU car</a> more than 16,000km from <a href="https://www.google.com/maps/dir/Hamburg/Ulaanbaatar,+Mongolia/@50.3406451,40.6332697,4z/data=!3m1!4b1!4m14!4m13!1m5!1m1!1s0x47b161837e1813b9:0x4263df27bd63aa0!2m2!1d9.9936819!2d53.5510846!1m5!1m1!1s0x5d96925be2b18aab:0xe606927864a1847f!2m2!1d106.9057439!2d47.8863988!3e0">Hamburg, Germany to Ulaanbaatar, Mongolia</a> and back.</p> <p>Since the vast majority of the world’s population do not fly at all – and of those who do, only a <a href="https://www.businesstraveller.com/business-travel/2021/03/31/majority-of-flights-taken-by-a-small-percentage-of-flyers/">small percentage</a> fly frequently – fliers can make very substantial reductions to their carbon footprints with each flight they avoid.</p> <h2>What to shift</h2> <p>But living sustainably is not just about giving things up. Large reductions in emissions can be achieved by shifting to a different way of doing things. Because driving is so polluting, for example, shifting to <a href="https://theconversation.com/12-best-ways-to-get-cars-out-of-cities-ranked-by-new-research-180642">public transport</a>, walking or cycling can make an enormous change, with <a href="https://theconversation.com/we-transformed-a-london-borough-into-a-game-to-get-fewer-people-travelling-by-car-heres-what-happened-171035">added benefits</a> for your personal health and local air pollution levels.</p> <p>Likewise, because of the high emissions associated with <a href="https://theconversation.com/meat-eating-is-a-big-climate-issue-but-isnt-getting-the-attention-it-deserves-170855">meat and dairy</a> – particularly those produced by farming sheep and cows – shifting towards more sustainable diets can substantially reduce your carbon footprint. A <a href="https://www.independent.co.uk/life-style/health-and-families/veganism-environmental-impact-planet-reduced-plant-based-diet-humans-study-a8378631.html">totally vegan diet</a> is the most effective way to do this, but sizeable savings can be made simply by <a href="https://theconversation.com/five-ways-the-meat-on-your-plate-is-killing-the-planet-76128">switching</a> from beef and lamb to pork and chicken. </p> <h2>What to improve</h2> <p>Finally, the things we do already could be made more efficient by improving <a href="https://theconversation.com/oceans-and-their-largest-inhabitants-could-be-the-key-to-storing-our-carbon-emissions-180901">carbon</a> efficiency at home: for example by using insulation and <a href="https://theconversation.com/no-space-for-a-heat-pump-heres-how-your-whole-street-could-get-off-gas-heating-180005">heat pumps</a>, or producing your own renewable energy by installing <a href="https://theconversation.com/solar-panels-on-half-the-worlds-roofs-could-meet-its-entire-electricity-demand-new-research-169302">solar panels</a>. Switching from a combustion car to an electric one – ideally a battery EV, which generates <a href="https://www.energy.gov/sites/default/files/2014/03/f9/thomas_fcev_vs_battery_evs.pdf">much larger reductions</a> in emissions than hybrid or fuel cell EVs – will make your car journeys more efficient. Plus, its effect on emissions will increase as time goes by and the amount of electricity generated by renewables grows.</p> <p>In the race to net zero, <a href="https://theconversation.com/climate-breakdown-even-if-we-miss-the-1-5-c-target-we-must-still-fight-to-prevent-every-single-increment-of-warming-178581">every tonne of CO₂</a> really does count. If more of us take even a few of these suggestions into account, we’re collectively more likely to be able to achieve the ambitious goals set out in the <a href="https://theconversation.com/the-paris-agreement-is-working-as-intended-but-weve-still-got-a-long-way-to-go-173478">Paris climate agreement</a>. Of course, these changes will need to be backed by major political action on sustainability at the same time. </p> <p>If we’re to use less fossil fuel energy, the use of fossil fuels needs to be either restricted or made more expensive. The social consequences of this need to be carefully managed so that <a href="https://carbonpricingdashboard.worldbank.org/what-carbon-pricing">carbon pricing schemes</a> can benefit people on lower incomes: which can happen if <a href="https://www.mcc-berlin.net/en/research/policy-briefs/taxreform.html">revenues are redistributed</a> to take the financial burden off poorer households. </p> <p>But there’s a whole lot more that governments could do to help people to live more sustainably, such as providing better, safer public transport and “<a href="https://theconversation.com/from-walking-to-cycling-how-we-get-around-a-city-is-a-gender-equality-issue-new-research-175014">active travel</a>” infrastructure (such as bike lanes and pedestrian zones) so that people have alternatives to driving and flying. </p> <p>There’s no avoiding the fact that if political solutions are to address climate change with the urgency our global situation requires, these solutions will limit the extent to which we can indulge in carbon-intensive behaviours. More than anything, we must vote into power those prepared to make such tough decisions for the sake of our planet’s future.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://theconversation.com/here-are-the-most-effective-things-you-can-do-to-fight-climate-change-183555" target="_blank" rel="noopener">The Conversation</a>. </em></p>

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How effective is mindfulness for treating mental ill-health? And what about the apps?

<p>Mindfulness forms part of the <a href="https://www.mckinsey.com/industries/consumer-packaged-goods/our-insights/feeling-good-the-future-of-the-1-5-trillion-wellness-market">trillion-dollar wellness industry</a>, representing 1.5–6% of yearly spending around the world (estimated to be more than <a href="https://techcrunch.com/2020/01/30/top-10-meditation-apps-pulled-in-195m-in-2019-up-52-from-2018/">US$200 million</a>) on wellness products and services. </p> <p>Smartphone apps, in particular, have skyrocketed in popularity offering incredible promise for mental health with wide reach, and scalability at low cost. Mental ill-health was <a href="https://pubmed.ncbi.nlm.nih.gov/30869927/">on the rise</a> before the pandemic but reached <a href="https://www.sciencedirect.com/science/article/pii/S2215036620303072">new heights</a>during it. Correspondingly, COVID created <a href="https://www.washingtonpost.com/technology/2020/04/21/meditation-up-during-coronavirus/">previously unseen</a> demand for mindfulness apps and <a href="https://news.usc.edu/168467/demand-for-uscs-free-mindfulness-classes-skyrockets-during-covid-19-pandemic/">online courses</a>.</p> <p>It’s no surprise people have turned to mindfulness in the wake of the past few stressful years, and their considerable promotion. And while there may be some benefit, it cannot treat mental ill-health on its own, and should not be relied upon to do so.</p> <h2>What does research say about mindfulness for treating mental health?</h2> <p>In-person mindfulness-based programs such as those for stress reduction, which often include health information and guided meditation practice, show moderate benefits among healthy individuals and those with mental ill-health.</p> <p>Among healthy populations, <a href="https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003481">a comprehensive review</a> shows mindfulness-based programs help most with symptoms of anxiety, depression, and distress, and to a slightly lesser extent, in promoting well-being. </p> <p>Among individuals with a psychiatric diagnosis, <a href="https://www.sciencedirect.com/science/article/pii/S0272735817303847">a comprehensive review</a> shows mindfulness-based programs can help with anxious and depressive disorders, as well as pain conditions and substance use disorders. But mindfulness-based programs do not outperform standard talk therapy. </p> <p>When it comes to structured online mindfulness programs (digital variations on programs like mindfulness-based stress reduction), a <a href="https://www.sciencedirect.com/science/article/pii/S0272735815300623">review</a> shows benefits are small but still significant for depression, anxiety, and well-being.</p> <h2>What about mindfulness apps?</h2> <p>The evidence for mobile phone interventions and apps is less positive. </p> <p>A recent <a href="https://journals.plos.org/digitalhealth/article?id=10.1371/journal.pdig.0000002">comprehensive review</a> of mobile phone interventions (including apps) combined results from 145 randomised controlled trials of 47,940 participants. The study examined text messaging interventions and apps for a number of mental health conditions relative to no intervention, minimal intervention (such as health information), and active interventions (other programs known to work). The authors “failed to find convincing evidence in support of any mobile phone-based intervention on any outcome”. </p> <p>One <a href="https://www.sciencedirect.com/science/article/pii/S0165032720328317?via%3Dihub">review</a> of mindfulness apps, included in the above comprehensive review, found well-designed randomised controlled trials for only 15 of the hundreds of apps available. Overall results were small to moderate for anxiety, depression, stress, and well-being. While these results sound positive, most studies (about 55%) compared apps to doing nothing at all, while another 20% compared apps to controls like audiobooks, games, relaxing music, or maths training. </p> <p>When apps are compared to well-designed treatments, the effects are often less promising. <a href="https://bmcpsychology.biomedcentral.com/articles/10.1186/s40359-018-0226-3">One study</a> comparing a mindfulness app to a “sham” (something that looked and felt like mindfulness but was not), the app was no better.</p> <h2>But does it do any harm?</h2> <p>Evidence shows mindfulness meditation can actually make some people worse off. </p> <p>A recent <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/acps.13225">meta-analysis</a> that examined 83 studies on meditation, including 6,703 particpants, found 8.3% of people became anxious, depressed, or experienced negative changes in their thinking during or after meditation practice.</p> <p>Other <a href="https://www.tandfonline.com/doi/abs/10.1080/10503307.2021.1933646?journalCode=tpsr20">research suggests</a> those first exposed to meditation via an app may be more likely to experience adverse effects such as anxiety, depression, or worse. </p> <p>While apps and other forms of meditation are relatively inexpensive, if they do not work, the return on investment is poor. While the costs may seem relatively small, they can represent significant costs to individuals, organisations, and government. And some learning modules and training programs cost <a href="https://beyou.edu.au/resources/programs-directory/s/smiling-mind-school-program">thousands of dollars</a>.</p> <h2>Mindfulness should be used ‘as well as’, not ‘instead of’</h2> <p>The investment in these programs is not a problem on its own. Mindfulness meditation (including various digital offerings) has considerable <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8083197/">potential</a>. The problem is mindfulness is not enough, and should be used as a supplement to first-line mental health treatment such as psychotherapy and medication, not instead of first-line treatment. </p> <p>More concerning is that some mindfulness apps claim they can prevent mental health problems. There is not enough evidence yet to be able to make these claims.</p> <p>In a world where people are facing so many challenges spanning social and income inequality, unprecedented environmental changes, war, economic instability, and global pandemics (to name a few), we must choose support programs very carefully. </p> <p>While mindfulness may have some benefits for some people, it is not a replacement for first-line treatments for mental ill-health.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://theconversation.com/how-effective-is-mindfulness-for-treating-mental-ill-health-and-what-about-the-apps-182436" target="_blank" rel="noopener">The Conversation</a>.</em></p>

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How to leave a financial legacy in a tax-effective manner

<p dir="ltr">The taxman needn’t be the biggest beneficiary of your financial legacy – so long as your plans are properly enacted while you still walk the earth. While Australia doesn’t have an inheritance tax per se, there are a range of other tax implications and inheritance rules to consider – which may determine how, and even if, you leave a financial legacy for your loved ones.</p> <p dir="ltr"><strong>Where there’s a will</strong></p> <p dir="ltr">In 2015, it was estimated that just over half of Australians (59 per cent) have a will. I’d wager a good chunk of those are outdated too – not reflecting separations, remarriage or additions to the family. Most people without a will aren’t choosing to avoid one, but apathy about the need for one has set in. It is difficult to leave a financial legacy – other than confusion and conflict – if you don’t have a current will in place upon your death. Not only does it outline your wishes as to who gets what, it forces you to consider how each asset will be passed down and minimise the taxes and other costs your beneficiaries will inherit.</p> <p dir="ltr">Remember too that your beneficiary may be subject to Capital Gains Tax (CGT) on assets they sell. For example, if you leave someone a rental property, they will likely have to pay CGT when they sell it for the time you owned it – even if they made it their primary residence. That could come as a nasty shock to them.</p> <p dir="ltr"><strong>Nothing and no one is equal</strong></p> <p dir="ltr">Not all assets are treated equally; neither are all beneficiaries. For instance, certain entities are governed separately from your will. Superannuation is perhaps the main one, but so too are trusts and companies. Hence you should nominate beneficiaries of these entities to ensure they pass on to your intended recipients. Otherwise, they may be subject to a forced sale – wiping out your legacy. Keep them updated too – otherwise your ex could get an unintended windfall. </p> <p dir="ltr">For jointly owned properties, whether you are tenants in common or joint tenants will determine whether they have automatic right of survivorship. A superannuation death benefit may or may not be taxable, depending on various factors at the time of your death. And if you leave an asset to charity that is subject to CGT, it is your estate – not the charity – which bears the tax burden. So, you may want to leave extra cash in your estate to cover this.</p> <p dir="ltr"><strong>Keeping assets in the family</strong></p> <p dir="ltr">A financial legacy usually involves family and passing assets down through generations. How these assets are structured often dictates the ease and cost of doing so. As superannuation is treated outside of a will, it can be great for distributing money within a blended family to ensure everyone is provided for. Self-managed super funds (SMSFs) can include multiple generations but may add complexity when someone retires and begins drawing down super before others do. Or if the asset is illiquid.</p> <p dir="ltr">Conversely, family trusts can offer more flexibility for family-owned assets than super but may not provide the same tax benefits. Also consider how any children or grandchildren under 18 are provided for – and who oversees their inheritance until they turn 18. Testamentary Discretionary Trusts (TDTs) can be useful, taxing assets at the adult rate instead of the higher child tax rate.</p> <p dir="ltr"><strong>Good business</strong></p> <p dir="ltr">Ownership structures and new management can affect the profitability and even viability of a business as a going concern, as well as its goodwill among customers, staff, and suppliers. Family businesses should have a plan for who will assume operational control, and whether each director will inherit an equal share. For business partnerships, consider buy/sell agreements to manage insurance policies and ownerships to surviving business partners and your spouse or children.</p> <p dir="ltr">Meanwhile, examine financial and tax implications too. Outstanding director loans to you can affect the tax status of both the business and your personal estate. And commercial transactions may attract transfer duties or stamp duty.</p> <p dir="ltr"><strong>Helen Baker is a licensed Australian financial adviser and author of the new book, On Your Own Two Feet: The Essential Guide to Financial Independence for all Women (Ventura Press,</strong></p> <p dir="ltr"><strong>$32.99). Helen is among the 1% of financial planners who hold a master’s degree in the field. Proceeds from book sales are donated to charities supporting disadvantaged women and children. Find out more at www.onyourowntwofeet.com.au</strong></p> <p dir="ltr"><em>Image: Shutterstock</em></p>

Money & Banking

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Ukraine war: what history tells us about the effectiveness of sanctions

<p>The west has responded to the invasion of Ukraine by <a href="https://theconversation.com/ukraine-sanctions-can-still-make-a-difference-but-only-if-done-right-177783">imposing economic sanctions on Russia</a>. There has been plenty of discussion about whether economic sanctions are an appropriate response, what they hope to achieve and what the results will be – not only for Russia but for the world. </p> <p>Economic sanctions have been used as a tool of war for centuries. In 17th- and 18th-century Europe, when warfare was widespread, economic sanctions were frequently implemented. They included prohibitions on trade, the closure of ports against belligerent enemies, and bans on trade in certain commodities. </p> <p>Economic exchange was affected in more indirect ways, too, by increased privateering and piracy at sea, high taxes, and conscription. The economic consequences of war were felt not only by governments, but by merchants, manufacturers, consumers and wider society, as business and daily life were thrown into chaos.</p> <p>When Britain and France were at war during the Nine Years’ War (1688-97) and the War of the Spanish Succession (1702-13), both sides imposed economic sanctions on the other.</p> <p>England entered the <a href="https://www.nam.ac.uk/explore/nine-years-war">Nine Years’ War</a> by declaring war on France on May 17, 1689, in response to Europe-wide concerns that France – and its absolutist monarch Louis XIV – was growing too strong. In its declaration of war, parliament authorised officials to “arrest all ships and vessels conveying any goods or merchandise in them belonging to the French King or to his subjects and inhabitants”. </p> <p>When Scotland followed suit on August 6, the declaration of war forbade any Scottish subjects “to trade or correspond … with the said French king or any of his subjects”.</p> <p>France and Britain again found themselves on opposing sides during the <a href="https://www.nam.ac.uk/explore/Spanish-succession">War of the Spanish Succession</a>, a conflict fought over the disputed succession to Spain’s vacant throne and control over that country’s vast global territories. Similar economic sanctions were imposed. In January 1701, the Scottish parliament embargoed “the importation of all French wines, Brandy and other strong waters and vinegar made in France from any place”. </p> <p>The potential for broader ramifications are clear – not only would this harm France, but economic consequences would be felt by any nation doing business in French produce. There were social consequences, too, for anyone who enjoyed drinking French wine.</p> <p>This resonates with current fears over the price of oil. As prices soar as a <a href="https://www.bbc.co.uk/news/business-52188448">direct result of the Ukraine conflict</a> and <a href="https://www.bbc.co.uk/news/world-us-canada-60666251">global bans</a> on Russian oil imports, it is feared that prices of crude oil could <a href="https://oilprice.com/Latest-Energy-News/World-News/Russia-Says-Energy-Embargo-Could-Send-Oil-Prices-Over-300.html">rise as high as US$300 (£228) a barrel</a>. Just like in 1701, this economic sanction does not only harm the nation against whom it is aimed, but has consequences across the globe.</p> <h2>Turning a blind eye</h2> <p>But these early-modern sanctions met with mixed success. Individual merchants used a variety of tactics to circumvent them, including sailing in neutral ships or carrying falsified documents, as well as entering goods through different ports. In addition, governments on both sides of the channel were complicit in permitting activities that undermined economic sanctions.</p> <p>In 1692, three years into the Nine Years’ War, the Scottish privy council issued six passes for ships to travel to Bordeaux on a commercial venture. Again, in May 1693, Scots were allowed to trade with and travel to France with “express leave” of the monarch or privy council of Scotland. French admirals, too, ignored their own sanctions, granting passes for British ships to trade in La Rochelle and Bordeaux throughout the Nine Years’ War.</p> <p>Similar patterns emerged during the War of the Spanish Succession. The British monarch, Queen Anne, earned herself a reputation for granting passes that allowed trade with France to continue despite wartime embargoes. And in 1702 the English treasury reported that French wine was being brought over from the Spanish port of St Sebastian: “It was taken there from Bordeaux, a Spanish name given to it, and reshipped in Spanish casks”. </p> <p>There was also widespread bribery of port officials. In 1703, <a href="https://www.british-history.ac.uk/cal-treasury-papers/vol3/pp99-127">the English treasury noted that</a>: "This management seemed to be carried on in concert between the consuls in foreign parts and some officers in the Customs … who for private gratuities undertook for and passed such wines as were of the growth of Spain. "</p> <p>In 1704, in England, the House of Lords <a href="https://www.google.co.uk/books/edition/The_Wine_Trade/4QONQgAACAAJ?hl=en">undertook an enquiry</a> that found that 15 ships in Bordeaux, mostly from the West Country, had loaded French brandies and wines. The resulting report stated that the government discouraged informers and was inclined to hush the matter up rather than pursue the offenders.</p> <p>The stringent economic sanctions imposed during these early-modern conflicts were not consistently upheld, even as bold public statements were made about the strength of enmity. The importance of international economic relationships meant that trade had to be allowed to continue, and governments needed to reconcile their political aims with economic necessity. Early-modern economies were interdependent, so it was in nobody’s interests to destroy established trading routes, whatever the political context.</p> <p>We are already seeing the broader consequences of sanctions imposed on Russia, particularly in terms of the rising prices of oil and <a href="https://www.bbc.co.uk/news/business-60653856">food</a>. As the world watches Ukraine, it is worth remembering that in the past, the cost of upholding economic sanctions was often seen as too high a price to pay.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://theconversation.com/ukraine-war-what-history-tells-us-about-the-effectiveness-of-sanctions-178835" target="_blank" rel="noopener">The Conversation</a>. </em></p>

International Travel

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Toxic positivity: societal pressure to feel good could have the opposite effect

<div class="copy"> <p><a href="https://www.nature.com/articles/s41598-021-04262-z" target="_blank" rel="noreferrer noopener">A multi-national study</a> of 40 countries has found that the societal pressure to feel good is linked to poorer wellbeing in individuals. In almost all countries, experiencing pressure to be happy and not sad was related to more and stronger negative feelings, and stronger symptoms of depression, anxiety, and stress.</p> <p>Interestingly, this relationship was almost twice as strong in countries with higher national happiness, compared to those with lower national happiness – suggesting it may have downsides for some members of society.</p> <p>“The level of happiness individuals feel pressured to achieve may be unattainable and reveal differences between an individual’s emotional life and the emotions society approves of,” says lead author Dr Egon Dejonckheere from the Faculty of Psychology and Educational Sciences at KU Leuven, Belgium, and assistant professor in the Department of Medical and Clinical Psychology at Tilburg University in the Netherlands.</p> <p>“This discrepancy between an individual and society may create a perceived failure that can trigger negative emotions,” he explains. “In countries where all citizens appear to be happy, deviations from the expected norm are likely more apparent, which makes it more distressing.”</p> <p>The international team of scientists, including Australian researchers from the University of Melbourne, investigated how the perceived societal pressure to be happy predicts emotional, cognitive, and clinical indicators of wellbeing in a survey of nearly 7,500 people.</p> <p>Published in <em>Springer Nature</em>, the study then went a step further to evaluate the role of the nations’ global happiness levels on the relationship between societal pressure and wellbeing, using their World Happiness Index (WHI) scores.</p> <p>This score is taken from the <a href="https://worldhappiness.report/" target="_blank" rel="noreferrer noopener">World Happiness Report</a> and is a measure of the average self-reported life satisfaction displayed by inhabitants of a particular country. Countries included in the study that were rated as having higher happiness in the World Happiness Index included The Netherlands and Canada, while countries rated with lower happiness included Uganda and Senegal.</p> <p>As a <a href="https://www.verywellmind.com/what-is-a-cross-sectional-study-2794978#:~:text=A%20cross%2Dsectional%20study%20involves,one%20specific%20point%20in%20time.&amp;text=This%20method%20is%20often%20used,support%20further%20research%20and%20experimentation." target="_blank" rel="noreferrer noopener">cross-sectional study</a>, the researchers acknowledge that while these findings can highlight a correlation between these factors, it cannot prove causality. Nonetheless, they do suggest that changing societal discourse from promoting a one-sided embrace of emotions to one where people learn to appreciate the full scope of their emotional lives (both positive and negative), could have beneficial effects for people’s psychological well-being in the long run.</p> <p><em>Image credits: Getty Images</em></p> <p><em><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=182523&amp;title=Toxic+positivity%3A+societal+pressure+to+feel+good+could+have+the+opposite+effect" width="1" height="1" data-spai-target="src" data-spai-orig="" data-spai-exclude="nocdn" /></em></div> <div id="contributors"> <p><em>This article was originally published on <a href="https://cosmosmagazine.com/health/body-and-mind/toxic-positivity-societal-pressure-to-feel-good-could-have-the-opposite-effect/" target="_blank" rel="noopener">cosmosmagazine.com</a> and was written by Imma Perfetto. </em></p> </div>

Mind

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E-cigarettes are less effective at helping smokers to quit

<div><div class="copy"><p>Sales of <a href="https://cosmosmagazine.com/people/society/twelve-myths-about-e-cigarettes/" target="_blank" rel="noreferrer noopener">e-cigarettes</a> – particularly those with high nicotine content, similar to traditional cigarettes – skyrocketed in the US in 2017. Proponents of e-cigarettes say this jump in sales should lead to a jump in those quitting smoking, pointing to some clinical trials as evidence of this.</p><p>Unfortunately, this didn’t work out in practice. According to a new <a href="https://doi.org/10.1136/tobaccocontrol-2021-056901" target="_blank" rel="noreferrer noopener">paper</a> in <em>BMJ Tobacco Control,</em> e-cigarettes were linked to lower success rates for those who tried to quit smoking, and they weren’t any better at preventing relapses.</p><p>The study examines data from a US national long-term study on smoking. The researchers looked specifically at data from 2017-2019, on 3,578 established smokers who’d recently tried to quit and 1,323 recent former smokers.</p><p>“We found little evidence that smokers took part in the 2017 surge in e-cigarette sales, which was associated with the introduction of the high-nicotine JUUL e-cigarette,” says co-author Professor John Pierce, a researcher at UC San Diego and UC San Diego Moores Cancer Centre, US.</p><p>“This is the first survey in which e-cigarettes were less popular as a smoking cessation aid than FDA-approved pharmaceutical aids. Not only were e-cigarettes not as popular, but they were associated with less successful quitting.”</p><p>In 2017, over 12% of recent quitters reported using e-cigarettes to quit – either by themselves or with other aids. About 2.5% used other tobacco products, and 21% used pharmaceutical aids or <a href="https://www.cancer.org/healthy/stay-away-from-tobacco/guide-quitting-smoking/nicotine-replacement-therapy.html" target="_blank" rel="noopener">nicotine</a><a href="https://www.cancer.org/healthy/stay-away-from-tobacco/guide-quitting-smoking/nicotine-replacement-therapy.html" target="_blank" rel="noreferrer noopener"> replacement therapy</a>. Almost two-thirds of respondents (64%) didn’t use anything.</p><p>By 2019, those who had used e-cigarettes were less likely to have successfully quit than those who’d gone cold-turkey – 10% versus 19%. In this study, “successful quitting” was defined as having gone 12 months without using tobacco products.</p><p>However, the number of respondents who were using or planning to use e-cigarettes to quit had nearly doubled – to 22% of all respondents.</p><p>The researchers stress that their study is observational – this data can’t show that e-cigarettes are the cause for these failed quitting attempts. But they do point out that their real-world data sits in contrast to other randomised clinical trials, which tend to slightly favour e-cigarettes over other quitting methods.</p><p>“RCTs [randomised clinical trials] are usually conducted under optimal conditions, which means that they may not translate to the effectiveness of the product in community settings,” point out the authors in their paper.</p><p><em>Image credits: Getty Images</em></p><em><!-- Start of tracking content syndication. Please do not remove this section as it allows us to keep track of republished articles --> <img id="cosmos-post-tracker" style="height: 1px!important;width: 1px!important;border: 0!important" src="https://syndication.cosmosmagazine.com/?id=181614&amp;title=E-cigarettes+are+less+effective+at+helping+smokers+to+quit" width="1" height="1" data-spai-target="src" data-spai-orig="" data-spai-exclude="nocdn" /> <!-- End of tracking content syndication --></em></div><div id="contributors"><p><em>This article was originally published on <a href="https://cosmosmagazine.com/health/body-and-mind/e-cigarettes-us-study-less-effective/" target="_blank" rel="noopener">cosmosmagazine.com</a> and was written by Ellen Phiddian. </em></p></div></div>

Mind

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10 small (but effective!) ways to slay social anxiety

<p><strong>What is social anxiety?</strong></p><p>If you have an extreme fear of being judged in social situations, if you have a sadistic focus on all the things that can go wrong – nervously blurting out everything you never wanted to say aloud just to fill conversational lulls, or if you scrutinise all the awkward things you think you did or said after the fact, you could have social anxiety. A little social anxiety is normal for everyone, but when it becomes abnormal, it’s a self-serving narcissist hell-bent on your full attention. Social anxiety is especially tough to manage because it’s not just one thing. And it’s a bit contradictory – you have a general distaste for peopling, but also an internal need for … people. But on your terms, and in limited doses.</p><p>Social anxiety is contagious. Sort of. Researchers are learning that anxiety disorders run in families, and that they have a biological basis, much like allergies and diabetes. Anxiety disorders typically develop from a complex set of risk factors that include genetics, brain chemistry, personality, and life experiences. Anxiety, which is equally common among men and women, typically begins around age 13. Anxiety disorders are highly treatable, yet only about one-third of those with a disorder receive treatment.​</p><p>All of this supports a rationale for keeping a blank social calendar from an underground doomsday bunker. However, you can get out there and actually enjoy it! Here’s how.</p><p><strong>Throw a counterpunch</strong></p><p>Do not give in to what the anxiety is driving you to do. Instead, acknowledge it, and say, “Hey, inner angst, I’m the shot caller and I came to party!” Whatever it is that counters the anxiety, do it. Each time you parry your fear, you are ‘rewiring’ your brain and weakening anxiety’s hold on you. According to clinical professor of psychology, Dr Robert Leahy, social anxiety that’s left untreated is associated with an increased risk for alcohol abuse, depression, loneliness, decreased occupational advancement and the increased likelihood of remaining single. That’s no way to live! And that’s why it’s so important to feel and face your anxiety. You can actually do things while anxious and realise that nothing bad happens.</p><p><strong>Expose yourself</strong></p><p>Many studies demonstrate the success of exposure-based therapies for anxiety disorders, according to a large research review Dr Johanna S. Kaplan and Dr David F. Tolin, published in Psychiatric Times. We tend to avoid what frightens us and, in turn, are frightened by what we avoid. To begin to remedy this negative cycle, you can safely expose yourself to your triggers by creating an exposure hierarchy. Write down scenarios that cause you anxiety in order of severity. Perform the easiest behaviour first, and gradually move down the list. Your hierarchy might start with asking a stranger for directions and end with asking your boss for a raise. It doesn’t matter if your boss laughs you out the door. It matters that you actually asked. Social anxiety wants you timid and poor, but you can outsmart it.</p><p><strong>Play reporter</strong></p><p>According to therapist, Mark Tyrell, asking questions makes for great social lubricant when you otherwise have nothing to say in a social setting. Ask open-ended questions such as, “How do you know the host?” Alternatively, try soliciting advice, asking something like, “Anyone seen any good movies lately?” Ask follow-up questions that take the conversation deeper. Asking where the restroom or vodka is located, or when the party ends doesn’t count.</p><p><strong>Give yourself license to chill</strong></p><p>The more you worry and let anxiety rule your life, the more you wire your brain to continue worrying and being anxious – and the more you mentally link anxiety to specific places or events. In Psychology Today, Dr Eric R. Maisel, suggests using a visualisation technique to lessen anxiety: create a mental picture of relaxing. It could be at a beach sunset, watching trees gently sway in a breeze, leaves falling silently in your backyard. It could be the rhythmic swaying of a hammock under a blue sky with the chirping of birds in the background. When you visualise relaxing, try to engage your other senses as well. What does the place smell and feel like? What do you hear? Do it every day for long enough that it becomes as natural as staring at your smartphone.</p><p><strong>Plug your nose</strong></p><p>Try alternate nostril breathing, or yogic breathing. This is a simple, natural breathing technique from Ayurvedic medicine that brings the body and mind into a state of balance and neutrality. It’s been used by elite athletes for decades for managing stress and anxiety. Close one nostril by placing your thumb gently over it. Exhale; then inhale through the uncovered nostril. After each inhale/exhale (a breath cycle), switch sides. Then, leading with your out-breath, do one out-breath followed by one in-breath through each nostril. Repeat this series, alternating nostrils after each inhalation. It will likely be easier to breathe through one nostril than the other – that’s normal.</p><p><strong>Pump-up your jam</strong></p><p>According to Dr Lisa Legault using self-affirmations actually produces measurable results. Pick a mantra, slogan, or verse to psych yourself up for an event, a performance, or just to walk into a party without sweating. Psalm 55:22 is an example of calming scripture: “Cast your cares on the Lord and he will sustain you; he will never let the righteous be shaken.” Or take your inspiration from AC/DC’s lyric: “For those about to rock, we salute you.” Find your own song or chant that calms or inspires confidence as you head to a gathering or performance. Remember, anticipation of a worrisome social situation is usually worse than the actual event.</p><p><strong>Silence 'Boo'</strong></p><p>Boo is the cruel cynic in your head constantly booing you – filling you with worry and doubt. Like the caricature of a critical mother-in-law, but invisible. Counter Boo’s negative rants with truths such as, “you are more than capable of nailing the upcoming marathon/wedding toast/hostage negotiation,” “there are at least as many reasons things will go right for you,” and “you are competent, skilled, and deserve to be happy! Psychologist Dr Ben Martin presents four main types of challenging questions to ask yourself every time you have a negative thought: (1) what evidence do you have for this thinking? (2) Are there any other ways you could look at this situation? (3) Is this situation as bad as you’re making it out to be? And, (4) What can you do to help yourself solve the problem or to feel better?</p><p><strong>Stop giving a #%@! what others think</strong></p><p>Social anxiety is tied to feelings of being judged. But the truth is that the judgements and opinions of others have no reflection on your worth or talents. Social anxiety treatment includes learning to be flawed, while at the same time rejecting the need for approval from external sources. Being a perfectionist is fine in rocket science, but not in real life. According to an American Psychological Association study, we consistently overestimate how much, and how badly, others think of us, causing us to be more inhibited and less impulsive and happy than we could be.</p><p><strong>Press a lever for a snack</strong></p><p>Rather than berating yourself after each social interaction, reward yourself instead. Not with rounds of tequila or tattoos. But commend yourself for attending the event, for being present, and for facing down your anxiety. Each time you counter your anxiety, you whittle away at its power over you, while gaining confidence to step in the ring again. You are taking your life back one endeavour at a time. A tenet of CBT (Cognitive Behavioural Therapy) is the importance of rewarding yourself for exposing yourself to your fears. You deserve the praise, and you will be more motivated to do it again if there are some self-high-fives or frozen yoghurts on the back end.</p><p><strong>Phone a Freud</strong></p><p>If anxiety disrupts your life or daily activities, make an appointment with your doctor or a mental health provider because you may need treatment to get better. Like a receding hairline, social anxiety happens gradually and initially without much notice. Cognitive Behavioural Therapy (CBT) is an effective treatment for social anxiety. Self-medicating is not. Anxiety hates to dance. So get out there and dance.</p><p><em>Written by Jon Patrick Hatcher. This article first appeared in <a href="https://www.readersdigest.co.nz/healthsmart/conditions/mental-health/10-small-but-effective-ways-to-slay-social-anxiety" 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&amp;utm_medium=articles&amp;utm_campaign=RDSUB&amp;keycode=WRA87V" target="_blank" rel="noopener">here’s our best subscription offer.</a></em></p><p><em>Image: Getty Images</em></p>

Body

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Woman reports bizarre side effect of Covid jab

<p><span style="font-weight: 400;">After receiving her booster dose of the COVID-19 vaccine, a Sydney woman has given it credit for an unusual side effect - removing two persistent warts on her hands.</span></p> <p><span style="font-weight: 400;">Erin Riley </span><a rel="noopener" href="https://www.nzherald.co.nz/lifestyle/covid-19-omicron-outbreak-mrna-vaccine-credited-with-removing-warts-in-weird-booster-side-effect/QOCD7UJGXU25S6K5D4A2ELRXTE/" target="_blank"><span style="font-weight: 400;">shared</span></a><span style="font-weight: 400;"> her medical discovery on Twitter, two weeks after receiving an mRNA Covid vaccine.</span></p> <p><span style="font-weight: 400;">“I have had two warts on my hands for the last 5 years,” she wrote. “Tried wart off- they kept coming back. But in the two weeks since I had my booster shot (my first mRNA vaccine as my first two were AZ), they have disappeared completely.</span></p> <p><span style="font-weight: 400;">“As in, you can’t even tell they were there.”</span></p> <blockquote class="twitter-tweet"> <p dir="ltr">I have had two warts on my hands for the last 5 years. Tried wart off- they kept coming back. But in the two weeks since I had my booster shot (my first mRMA vaccine as my first two were AZ), they have disappeared completely. As in, you can’t even tell they were there.</p> — Erin Riley (@erinrileyau) <a href="https://twitter.com/erinrileyau/status/1480094264994402308?ref_src=twsrc%5Etfw">January 9, 2022</a></blockquote> <p><span style="font-weight: 400;">Several people have since commented on Ms Riley’s tweet with their own, similar experiences, including some who noticed effects after receiving just their first dose. </span></p> <p><span style="font-weight: 400;">“I just checked and yes a wart I’ve had on my finger for at least 20 yrs is gone. Not even a mark,” one person shared.</span></p> <p><span style="font-weight: 400;">“OH MY GOD I just checked and one on my toe is significantly smaller?! It’s been there maybe 15 years,” another wrote.</span></p> <p><span style="font-weight: 400;">Others have shared experiences of disappearing corns and moles.</span></p> <p><span style="font-weight: 400;">“OK so this is weird but had a mole just above my eyebrow that (has) been developing very slowly, now it’s almost gone … so that’s unexpected. Not a wart but a mole,” they wrote.</span></p> <p><span style="font-weight: 400;">Although most warts are harmless, viral warts are generally caused by one of the 150 different strains of the human papillomaviruses (HPV).</span></p> <blockquote class="twitter-tweet"> <p dir="ltr">OH MY GOD I just checked and one on my toe is significantly smaller?! It’s been there maybe 15 years. 🤯🤯🤯🤯🤯</p> — Isobel Roe (@isobelroe) <a href="https://twitter.com/isobelroe/status/1480119614335963137?ref_src=twsrc%5Etfw">January 9, 2022</a></blockquote> <p><span style="font-weight: 400;">A study from the </span><em><a rel="noopener" href="https://onlinelibrary.wiley.com/doi/full/10.1111/jdv.17771?casa_token=un9AON3sN5wAAAAA%3AZd0_bHa49HTkAV2PGy23u1I-04yMSxYDG02FjPAWiF_miSXv2E8096OHbaVqy_fyy-CTRIbYOzdEShwv" target="_blank"><span style="font-weight: 400;">Journal of the European Academy of Dermatology and Venereology</span></a></em><span style="font-weight: 400;"> has reported on the effect of COVID-19 vaccines and viral warts, though the effect is yet to be well-established.</span></p> <p><span style="font-weight: 400;">The researchers cited a potential explanation that could involve activation of a person’s immune response after getting the jab. However, they said more research is needed to confirm the link.</span></p> <p><span style="font-weight: 400;">The team also noted that the effect was interesting, as other vaccines for measles, mumps and rubella have also been used to treat viral warts. They added that though warts can disappear “spontaneously”, a similar effect has been seen in some patients who received the HPV vaccine.</span></p> <p><span style="font-weight: 400;">Unlike the Oxford-AstraZeneca vaccine - which uses weakened viral material to trigger an immune response - mRNA vaccines such as Moderna and Pfizer use messenger RNA (mRNA) to trigger the response.</span></p> <p><span style="font-weight: 400;">The mRNAin the vaccine teaches your immune system how to make the S protein found in the COVID-19 virus, allowing your body to create antibodies specifically to fight the virus which can protect you from future infection.</span></p> <p><em><span style="font-weight: 400;">Image: Getty Images</span></em></p>

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