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‘Not available in your region’: what is a VPN and how can I use one safely?

<div class="theconversation-article-body"> <p>“This video is not available in your location”. It’s a message familiar to many people trying to watch global content online. But beneath this frustration lies a deeper question – how do we navigate digital borders safely and ethically?</p> <p>As our digital lives expand, so too does our desire for access. Maybe you want to see the latest streaming shows before they arrive in your country. Maybe you’re a sports fan wanting to watch live broadcasts of international events. Or perhaps you need to log into your company’s secure intranet while at home or overseas.</p> <p>Enter the virtual private network (VPN) – a technology that’s become as essential as antivirus software for many. With many commercial and free VPN providers on the market, interest in these services <a href="https://www.comparitech.com/vpn/vpn-statistics/">has grown in recent years</a>.</p> <h2>How does a VPN work?</h2> <p>A <a href="https://computingaustralia.com.au/5-minute-helpdesk-what-is-a-vpn-and-why-should-i-use-one/">VPN</a> is like a secure tunnel between your device and the internet. When you use a VPN, your <a href="https://www.esafety.gov.au/key-topics/online-tools-and-features/encryption">internal traffic is scrambled into unreadable data</a> and routed through a remote server, which also masks your real IP address.</p> <p>Think of it like this: instead of sending a postcard with your return address, you send it in an envelope to a trusted friend overseas who mails it on your behalf. To anyone looking at the envelope, it looks like the message came from your friend and not you.</p> <p>This technique shields your identity, protects your data from snoopers, and tricks websites into thinking you are browsing from another location.</p> <p>While often marketed as <a href="https://www.le-vpn.com/australia-cyber-privacy-vpn/">tools for online privacy</a>, VPNs have grown popular for another reason: access.</p> <p>Many people use VPNs to access geo-blocked content, secure their internet activity, work remotely – <a href="https://www.cyber.gov.au/protect-yourself/staying-secure-online/security-tips-remote-working">especially when handling sensitive data</a> – and protect against online tracking and targeted advertising.</p> <h2>VPNs are legal, if a bit grey</h2> <p>VPN services are offered by dozens of providers globally. Companies such as NordVPN, ProtonVPN, ExpressVPN and Surfshark offer paid subscriptions with strong security guarantees. Free VPNs also exist but come with caveats (more on this in a moment).</p> <p>In <a href="https://us.norton.com/blog/privacy/are-vpns-legal">most countries</a>, including <a href="https://www.cyber.gov.au/protect-yourself/staying-secure-online/connecting-to-public-wi-fi">Australia</a>, using a VPN is completely legal.</p> <p>However, what makes it murky is what one might use it <em>for</em>. While using a VPN is legal, engaging in illegal activities while using one remains prohibited.</p> <p>Streaming services like Netflix or Disney+ license content by region. Using a VPN to access a foreign catalogue may violate their terms of service and potentially be grounds for account suspension.</p> <p>Australian law does not criminalise accessing geo-blocked content via VPN, but the copyright act does prohibit circumventing “technological protection measures” in certain cases.</p> <p>The grey area lies in enforcement. Technically, copyright law does ban getting around certain protections. However, the <a href="https://www.copyright.org.au/browse/book/ACC-Geoblocking%2C-VPNs-%26-Copyright-INFO127">latest advice does not mention</a> any cases where regular users have been taken to court for this kind of behaviour.</p> <p>So far, enforcement has mostly targeted websites and platforms that host or enable large-scale copyright infringement; not everyday viewers who want to watch a show a bit early.</p> <h2>Beware of ‘free’ VPNs</h2> <p>Not all VPNs are created equal. While premium services invest in strong encryption and privacy protections, free VPNs often make money by collecting user data – <a href="https://www.choice.com.au/electronics-and-technology/internet/connecting-to-the-internet/buying-guides/vpn-services">the very thing you may be trying to avoid</a>.</p> <p>Risks of unsafe VPNs include data leaks, injection of ads or trackers into your browsing, and malware and spyware, <a href="https://www.abc.net.au/news/2017-01-25/viruses-spyware-found-in-alarming-number-of-android-vpn-apps/8210796">especially in free mobile apps</a> that claim to provide a VPN service.</p> <p>Using a poorly designed or dishonest VPN is like hiring a bodyguard who sells your location. It might give the impression of safety, but you may actually be more vulnerable than before.</p> <h2>Okay, so how do I choose a VPN?</h2> <p>With so many VPNs available, both free and paid, it can be hard to know which one to trust. If you are considering a VPN, here are five things to look for.</p> <p><strong><a href="https://www.expressvpn.com/what-is-vpn/policy-towards-logs">No-log policy</a>.</strong> A trustworthy VPN should have a strict no-log policy, meaning it does not store any records of your internet activity, connection time or IP address. This ensures even if the VPN provider is hacked, subpoenaed or pressured by a government, they have nothing to hand over.</p> <p><strong>Strong encryption standards.</strong> Encryption is what makes your data unreadable to anyone snooping on your connection, such as hackers on public WiFi or your internet provider. A somewhat technical thing to look out for is <a href="https://www.kiteworks.com/risk-compliance-glossary/aes-256-encryption/">AES 256-bit encryption</a> – it’s extremely secure and is used by banks and governments.</p> <p><strong>Independent audits.</strong> Reliable VPN services <a href="https://vpncentral.com/nordvpn-reaffirms-no-log-claims-with-fifth-deloitte-audit/">voluntarily undergo third-party audits</a> to verify their privacy claims and the security of their infrastructure.</p> <p><strong>Kill switch.</strong> A kill switch is a critical safety feature that automatically blocks internet traffic if the VPN connection drops. This prevents your real IP address and data from being exposed, even momentarily.</p> <p><strong>Jurisdiction.</strong> VPNs are subject to the laws of the country they are based in. The countries in the <a href="https://cyberinsider.com/5-eyes-9-eyes-14-eyes/">Five Eyes intelligence alliance</a> (Australia, Canada, United Kingdom, United States and New Zealand) may legally compel providers to hand over user data. If a VPN service has a strict no-log policy and does not collect information about what you do online, then even under legal pressure, there is nothing to hand over. So, you are safe.</p> <p>In an era of growing surveillance, cybercrime and corporate data collection, VPNs are essential tools for reclaiming your online privacy and data.</p> <p>But like any tool, the effectiveness (and ethics) of VPNs depend on how you use them. Next time you fire up your VPN, ask yourself – am I just dodging a digital border, or actively protecting my online freedom?<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/256559/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em>By <a href="https://theconversation.com/profiles/meena-jha-542776">Meena Jha</a>, Head Technology and Pedagogy Cluster CML-NET, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</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/not-available-in-your-region-what-is-a-vpn-and-how-can-i-use-one-safely-256559">original article</a>.</em></p> </div>

Technology

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The surprising ways that coffee can interfere with medication

<div class="theconversation-article-body"> <p>For many of us, the day doesn’t start until we’ve had our first cup of coffee. It’s comforting, energising, and one of the most widely consumed beverages in the world. But while your morning brew might feel harmless, it can interact with certain medicines in ways that reduce their effectiveness – or increase the risk of side-effects.</p> <p>From common cold tablets to antidepressants, caffeine’s impact on the body goes far beyond a quick energy boost. Tea also contains caffeine but not in the same concentrations as coffee, and doesn’t seem to affect people in the same way. Here’s what you should know about how coffee can interfere with your medications – and how to stay safe.</p> <h2>1. Cold and flu medicines</h2> <p>Caffeine is a stimulant, which means it speeds up the central nervous system. Pseudoephedrine, a decongestant found in cold and flu remedies such as Sudafed, is <a href="https://medlineplus.gov/druginfo/meds/a682619.html">also a stimulant</a>. When taken together, the effects can be amplified – potentially leading to jitters or restlessness, headaches, fast heart rate and insomnia.</p> <p>Many cold medications already contain added caffeine, increasing these risks further. <a href="https://www.mdpi.com/1422-0067/22/10/5146">Some studies</a> also suggest that combining caffeine with pseudoephedrine can raise blood sugar and body temperature – particularly important for people with diabetes.</p> <p>Stimulant effects are also a concern when combining caffeine with ADHD medications such as amphetamines, or with <a href="https://allergyasthmanetwork.org/news/coffee-and-asthma/">asthma drugs</a> such as theophylline, which shares a similar chemical structure to caffeine. Using them together may increase the risk of side-effects such as a rapid heartbeat and sleep disruption.</p> <figure><iframe src="https://www.youtube.com/embed/9eL16Exry48?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <h2>2. Thyroid medication</h2> <p>Levothyroxine, the standard treatment for an underactive thyroid, is highly sensitive to timing – and your morning coffee can get in the way. <a href="https://onlinelibrary.wiley.com/doi/10.1155/2020/7909703">Studies show</a> that drinking coffee too soon after taking levothyroxine can reduce its absorption by up to 50%.</p> <p>Caffeine speeds up gut motility (the movement of food and waste through the digestive tract), giving the drug <a href="https://www.jandonline.org/article/S2212-2672(16)00200-8/abstract">less time to be absorbed</a> – and <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8002057/#:%7E:text=Several%20studies%20on%20patients%20with,Benvenga%20et%20al.">may also bind</a> to it in the stomach, making it harder for the body to take in. These effects reduce the drug’s bioavailability, meaning less of it reaches your bloodstream where it’s needed. This interaction <a href="https://www.endocrine.org/news-and-advocacy/news-room/2022/drinking-coffee-does-not-hinder-the-absorption-of-liquid-thyroid-medication">is more common</a> with tablet forms of levothyroxine, and less likely with liquid formulations.</p> <p>If absorption is impaired, <a href="https://www.nhs.uk/conditions/underactive-thyroid-hypothyroidism/">symptoms of hypothyroidism</a> – including fatigue, weight gain and constipation – can return, even if you’re taking your medicine correctly.</p> <p>The same timing rule applies to a class of osteoporosis medications called <a href="https://medlineplus.gov/druginfo/meds/a601011.html#precautions">bisphosphonates</a>, including alendronate and risedronate, which also require an empty stomach and around 30-60 minutes before food or drink is taken.</p> <h2>3. Antidepressants and antipsychotics</h2> <p>The interaction between caffeine and mental health medications can be more complex.</p> <p><a href="https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/medicines-and-psychiatry/ssri-antidepressants/overview/">Selective serotonin reuptake inhibitors</a> (SSRIs), such as sertraline and citalopram, are a type of antidepressant medication <a href="https://purehost.bath.ac.uk/ws/portalfiles/portal/225886346/Lalji_McGrogan_and_Bailey_JADR_2021.pdf">widely used</a> to treat depression, anxiety and other psychiatric conditions. <a href="https://onlinelibrary.wiley.com/doi/10.1155/2020/7909703">Lab studies</a> suggest caffeine can bind to these drugs in the stomach, reducing absorption and potentially making them less effective.</p> <p>Tricyclic antidepressants (TCAs), such as amitriptyline and imipramine, are a class of older antidepressants that work by affecting the levels of neurotransmitters in the brain. They were among the first antidepressants developed and are <a href="https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/medicines-and-psychiatry/antidepressants/overview/#:%7E:text=Tricyclic%20antidepressants%20(TCAs),to%20treat%20chronic%20nerve%20pain.">less commonly used</a> today, compared with newer antidepressants such as SSRIs, due to their potential for more side-effects and higher risk of overdose.</p> <p>TCAs are broken down by the liver enzyme <a href="https://onlinelibrary.wiley.com/doi/10.1155/2020/7909703">CYP1A2</a>, which also metabolises caffeine. The competition between the two can slow drug breakdown, <a href="https://onlinelibrary.wiley.com/doi/10.1155/2020/7909703">increasing side-effects</a>, or delay caffeine clearance, making you feel jittery or wired longer than usual.</p> <p>Clozapine, an antipsychotic, is also processed by CYP1A2. <a href="https://onlinelibrary.wiley.com/doi/10.1155/2020/7909703">One study showed</a> that drinking two-to-three cups of coffee could increase blood levels of clozapine by up to 97%, <a href="https://medlineplus.gov/druginfo/meds/a691001.html#side-effects">potentially increasing risks</a> such as drowsiness, confusion, or more serious complications.</p> <h2>4. Painkillers</h2> <p>Some over-the-counter painkillers, such as those containing aspirin or paracetamol, include added caffeine. <a href="https://link.springer.com/article/10.2165/00003088-200039020-00004">Coffee can speed up</a> how quickly these drugs are absorbed by accelerating how fast the stomach empties and making the <a href="https://onlinelibrary.wiley.com/doi/10.1155/2020/7909703">stomach more acidic</a>, which improves absorption for some medications such as aspirin.</p> <p>While this may help painkillers work faster, it could also raise the risk of side-effects like stomach irritation or bleeding, especially when combined with other sources of caffeine. Though no serious cases have been reported, caution is still advised.</p> <h2>5. Heart medications</h2> <p>Caffeine can temporarily raise blood pressure and heart rate, typically lasting three-to-four hours after consumption. For people taking blood pressure medication or drugs that control irregular heart rhythms (arrhythmias), this <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8101832/#:%7E:text=Table%20I.&amp;text=The%20next%20stage%20of%20hypertension,response%20to%20calcium%20channel%20blockers.&amp;text=The%20potential%20for%20caffeine%20to,Table%20II%20summarizes%20these%20recommendations.">may counteract</a> the intended effects of the medication.</p> <p>This doesn’t mean people with heart conditions must avoid coffee altogether – but they should monitor how it affects their symptoms, and consider limiting intake or switching to decaf if needed.</p> <figure><iframe src="https://www.youtube.com/embed/r-YwCCNDOy0?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <h2>What can you do?</h2> <p>Coffee may be part of your daily routine, but it’s also a potent chemical compound that can influence how your body processes medicine. Here’s how to make sure it doesn’t interfere.</p> <p>Take levothyroxine or bisphosphonates on an empty stomach with water, and wait 30-60 minutes before drinking coffee or eating breakfast.</p> <p>Be cautious with cold and flu remedies, asthma treatments and ADHD medications, as caffeine can amplify side-effects.</p> <p>If you’re on antidepressants, antipsychotics, or blood pressure drugs, discuss your caffeine habits with your doctor.</p> <p>Consider reducing intake or choosing a decaffeinated option if you experience side-effects like restlessness, insomnia or heart palpitations.</p> <p>Everyone metabolises caffeine differently – some people feel fine after three cups, while others get side-effects after just one. Pay attention to how your body responds and talk to your pharmacist or GP if anything feels off.</p> <p>If you’re ever unsure whether your medicine and your coffee are a good match, ask your pharmacist or doctor. A short conversation might save you weeks of side-effects or reduced treatment effectiveness – and help you enjoy your brew with peace of mind.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/256919/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em>By <a href="https://theconversation.com/profiles/dipa-kamdar-1485027">Dipa Kamdar</a>, Senior Lecturer in Pharmacy Practice, <a href="https://theconversation.com/institutions/kingston-university-949">Kingston University</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/coffee-can-interfere-with-your-medication-heres-what-you-need-to-know-256919">original article</a>.</em></p> <p><em>Image: Pexels / Jonathan Borba</em></p> </div>

Body

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Can you treat headaches with physiotherapy?

<div class="theconversation-article-body">You might’ve noticed some physiotherapists advertise they offer treatments for headaches and wondered: would that work?</p> <p>In fact, there’s a solid body of research showing that physiotherapy treatments can be really helpful for certain types of headache.</p> <p>Sometimes, however, medical management is also necessary and it’s worth seeing a doctor. Here’s what you need to know.</p> <h2>Cervicogenic headache: when pain travels up your neck</h2> <p>Cervicogenic headache is where pain is referred from the top of the neck (an area known as the upper cervical spine).</p> <p>Pain is usually one-sided. It generally starts just beneath the skull at the top of the neck, spreading into the back of the head and sometimes into the back of the eye.</p> <p>Neck pain and headache are often triggered by activities that put strain on the neck, such as holding one posture or position for a long time, or doing repetitive neck movements (such as looking up and down repeatedly).</p> <p>Unlike in migraine, people experiencing cervicogenic headache don’t usually get nausea or sensitivity to light and sound.</p> <p>Because this is a musculoskeletal condition of the upper neck, physiotherapy treatments that <a href="https://pubmed.ncbi.nlm.nih.gov/12221344/">improve</a> neck function – such as manual therapy, exercise and education – can <a href="https://pubmed.ncbi.nlm.nih.gov/27497890/">provide</a> <a href="https://pubmed.ncbi.nlm.nih.gov/38902195/">short- and long-term benefits</a>.</p> <h2>Can physio help with migraine?</h2> <p>Migraine is a neurological disorder whereby the brain has difficulty processing sensory input.</p> <p>This can cause episodic attacks of moderate to severe headache, as well as:</p> <ul> <li>sensitivity to light and noise</li> <li>nausea and</li> <li>intolerance to physical exertion.</li> </ul> <p>There are many triggers. Everyone’s are different and identifying yours is crucial to self-management of migraine. Medication can also help, so seeing a GP is the first step if you <a href="https://headacheaustralia.org.au/migraine/">suspect you have migraine</a>.</p> <p>About <a href="https://pubmed.ncbi.nlm.nih.gov/35166137/">70-80%</a> of people with migraine also have neck pain, commonly just before or at the onset of a migraine attack. This can make people think their neck pain is triggering the migraine.</p> <p>While this may be true in some people, our <a href="https://pubmed.ncbi.nlm.nih.gov/34214181/">research</a> has shown many people with migraine have nothing wrong with their neck despite having neck pain.</p> <p>In those cases, neck pain is part of migraine and can be a warning (but not a cause or trigger) of an imminent migraine attack. It can signal patients need to take steps to prevent the attack.</p> <p>On the other hand, if the person has musculoskeletal neck disorder, physiotherapy neck treatments may help improve their migraine. Musculoskeletal neck disorder is what physiotherapists call typical neck pain caused by, for instance, a sports injury or sleeping in a weird way.</p> <p>You may have heard of the Watson manual therapy technique being used to treat migraine. It involves applying manual pressure to the upper cervical spine and neck area.</p> <p>There are currently no peer-reviewed studies looking at how effective this technique is for migraine.</p> <p>However, recent studies investigating a combination of manual therapy, neck exercises and education tailored to the individual’s circumstances <a href="https://pubmed.ncbi.nlm.nih.gov/36739510/">show</a> some <a href="https://www.researchgate.net/publication/342117351_Neck_treatment_compared_to_aerobic_exercise_in_migraine_A_preference-based_clinical_trial">small effects</a> in improving the number of migraine attacks and the disabling effects of headache.</p> <p>Manual therapy and neck exercises can also give short-term pain relief.</p> <p>However, in some cases the neck can become very sensitive and easily aggravated in <a href="https://pubmed.ncbi.nlm.nih.gov/15907257/">migraine</a>. That means inappropriate assessment or treatment could end up triggering a migraine.</p> <p>Physiotherapy can help with migraine but you first need a comprehensive and skilled physical assessment of the neck by an experienced physiotherapist. It’s crucial to identify if a musculoskeletal neck disorder is present and, if so, which type of neck treatment is needed.</p> <p>It is also important people with migraine understand how their migraine is triggered, what lifestyle factors contribute to it and when to take the appropriate medications to help manage their migraines.</p> <p>A trained physiotherapist can provide some of this information and help patients make sense of their condition and recommend the patient see their GP for medication, when appropriate.</p> <h2>What about tension headaches?</h2> <p>Tension type headache is the most common type of headache, characterised by a feeling of “tightness” or “band-like” pain around the head.</p> <p>Nausea and sensitivity to light and noise are not usually present with this type of headache.</p> <p>Like migraine, tension type headache is often associated with neck pain and also has different aggravating factors, not all of which are due to the neck.</p> <p>Again, a detailed assessment by a trained physiotherapist is needed to identify if the neck is involved and what type of neck treatment is best.</p> <p>There is some evidence a combination of <a href="https://pubmed.ncbi.nlm.nih.gov/35236143/">manual therapy and exercise</a> can reduce tension type headache.</p> <p>Physiotherapists can also provide education and advice on aggravating factors and self management.</p> <h2>Seeking help</h2> <p>There are many types and causes of headache. If you suffer frequent headaches or have a new or unusual headache, ask a doctor to investigate.</p> <p>There is good evidence physiotherapy treatment will improve cervicogenic headache and emerging evidence it might help migraine and tension type headache (alongside usual medical care).</p> <p>If you are wondering if you have cervicogenic headache or if you have bothersome neck pain associated with headache, ask your doctor to refer you to a skilled physiotherapist trained in headache treatment. A careful assessment can determine if physiotherapy treatment will help.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/256581/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em>By </em><a href="https://theconversation.com/profiles/zhiqi-liang-2392952"><em>Zhiqi Liang</em></a><em>, Lecturer in Physiotherapy, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a>; <a href="https://theconversation.com/profiles/julia-treleaven-2393094">Julia Treleaven</a>, Associate Professor in Physiotherapy, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a>, and <a href="https://theconversation.com/profiles/lucy-thomas-2392963">Lucy Thomas</a>, Teaching and research academic in Physiotherapy, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</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/can-you-treat-headaches-with-physiotherapy-heres-what-the-research-says-256581">original article</a>.</em></p> <p><em>Image: Marcus Aurelius / Pexels</em></p> </div>

Caring

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Why do some people get a curved back as they age and what can we do to avoid it?

<div class="theconversation-article-body"> <p>As we age, it’s common to notice posture changes: shoulders rounding, head leaning forward, back starting to curve. You might associate this with older adults and wonder: will this happen to me? Can I prevent it?</p> <p>It’s sometimes called “hunchback” or “roundback”, but the medical term for a curved back is kyphosis.</p> <p>When the curve is beyond what’s considered normal (greater than 40 degrees), we refer to this as hyperkyphosis. In more <a href="https://www.jospt.org/doi/10.2519/jospt.2010.3099#_i12:%7E:text=gold%2Dstandard%20radiograph.-,Clinical%20Consequences%20of%20Hyperkyphosis,-Functional%20Limitations">severe cases</a>, it may lead to pain, reduced mobility and physical function, or lower quality of life.</p> <p>Here’s how it happens, and how to reduce your risk.</p> <h2>What causes a curved back?</h2> <p>A healthy spine has an elongated s-shape, so a curve in the upper spine is completely normal.</p> <p>But when that curve becomes exaggerated and fixed (meaning you can’t stand up straight even if you try), it can signal a problem.</p> <p>One common cause of a curved back is poor posture. This type, called postural kyphosis, usually develops over time due to muscle imbalances, particularly in younger people who spend hours:</p> <ul> <li>hunched over a desk</li> <li>slouched in a chair, or</li> <li>looking down at a phone.</li> </ul> <p>Fortunately, this kind of curved back is often reversible with the right exercises, stretches and posture awareness.</p> <p>Older adults often develop a curved back, known as age-related kyphosis or hyperkyphosis.</p> <p>This is usually due to wear and tear in the spine, including vertebral compression fractures, which are tiny cracks in the bones of the spine (vertebrae).</p> <p>These cracks are most often caused by osteoporosis, a condition that makes bones more fragile with age.</p> <p>In these cases, it’s not just bad posture – it’s a structural change in the spine.</p> <h2>How can you tell the difference?</h2> <p>Signs of age-related hyperkyphosis include:</p> <ul> <li>your back curves even when you try to stand up straight</li> <li>back pain or stiffness</li> <li>a loss of height (anything greater than 3-4 centimetres compared to your peak adult height may be considered outside of “normal” ageing).</li> </ul> <p>Other causes of a curved back include:</p> <ul> <li><a href="https://pubmed.ncbi.nlm.nih.gov/30407981/">Scheuermann’s kyphosis</a> (which often develops during adolescence when the bones in the spine grow unevenly, leading to a forward curve in the upper back)</li> <li><a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4347150/">congenital kyphosis</a> (a rare condition present from birth, caused by improper formation of the spinal bones. It can result in a more severe, fixed curve that worsens as a child grows)</li> <li>scoliosis (where the spine curves sideways into a c- or s-shape when viewed from behind), and</li> <li>lordosis (an excessive inward curve in the lower back, when viewed from the side).</li> </ul> <p>In addition to these structural conditions, arthritis, and in rare cases, spinal injuries or infections, can also play a role.</p> <h2>Should I see a doctor about my curved back?</h2> <p>Yes, especially if you’ve noticed a curve developing, have ongoing back pain, or have lost height over time.</p> <p>These can be signs of vertebral fractures, which can occur in the absence of an obvious injury, and are often painless.</p> <p>While one in five older adults have a vertebral fracture, as many as two-thirds of these fractures are <a href="https://www.sciencedirect.com/science/article/abs/pii/S0002934315010128?casa_token=DzXngmS6GIoAAAAA:3ub0V4PuHbKjrqO9xYDo8vx2m9k6tbOtmz4yIVzkQvH-VylhgO_KnKaTYDLXpiHc9_4Jz0iNdQ">not diagnosed and treated</a>.</p> <p>In Australia, the Royal Australian College of General Practitioners and Healthy Bones Australia <a href="https://healthybonesaustralia.org.au/wp-content/uploads/2022/12/oa-racgp-osteoporosis-clinical-guidelines-2nd-ed.pdf">recommend</a> a spine x-ray for:</p> <ul> <li>people with kyphosis</li> <li>height loss equal to or more than 3 centimetres, or</li> <li>unexplained back pain.</li> </ul> <h2>What can I do to reduce my risk?</h2> <p>If you’re young or middle-aged, the habits you build today matter.</p> <p>The best way to prevent a curved back is to keep your bones strong, muscles active, and posture in check. That means:</p> <ul> <li>doing regular resistance training, especially targeting upper back muscles</li> <li>staying physically active, aiming for at least <a href="https://www.who.int/initiatives/behealthy/physical-activity">150 minutes per week</a></li> <li>getting enough protein, calcium, and vitamin D to support bone and muscle health</li> <li>avoiding smoking and limiting alcohol to reduce risk factors that worsen bone density and overall wellbeing</li> </ul> <p>Pay attention to your posture while sitting and standing. Position your head over your shoulders and shoulders over your hips. This reduces strain on your spine.</p> <h2>What exercises help prevent and manage a curved back?</h2> <p>Focus on <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5112023/">exercises that strengthen the muscles</a> that support an upright posture, particularly the upper back and core, while improving mobility in the chest and shoulders.</p> <p>In general, you want to prioritise extension-based movements. These involve straightening or lifting the spine and pulling the shoulders back.</p> <p>Repeated forward-bending (or flexion) movements may make things worse, especially in people with osteoporosis or spinal fractures.</p> <p>Good exercises include:</p> <ul> <li>back extensions (gently lift your chest off the floor while lying face down)</li> <li>resistance exercises targeting the muscles between your shoulder blades</li> <li>weight-bearing activities (such as brisk walking, jogging, stair climbing, or dancing) to keep bones strong and support overall fitness</li> <li>stretching your chest and hip flexors to open your posture and relieve tightness.</li> </ul> <p>Flexibility and balance training (such as yoga and pilates) can be <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3700806/">beneficial</a>, particularly for posture awareness, balance, and mobility. But <a href="https://pubmed.ncbi.nlm.nih.gov/31034509/">research</a> increasingly supports muscle strengthening as the cornerstone of prevention and management.</p> <p>Muscle strengthening exercises, such as weight lifting or resistance training, reduces spinal curvature while enhancing muscle and bone mass.</p> <p>If you suspect you have kyphosis or already have osteoporosis or a vertebral fracture, consult a health professional before starting an exercise program. There may be some activities to avoid.</p> <h2>Can a curved back be reversed?</h2> <p>If it’s caused by poor posture and muscle weakness, then yes, it’s possible.</p> <p>But if it’s caused by bone changes, especially vertebral fractures, then full reversal is unlikely. However, treatment can reduce pain, improve function, and slow further progression.</p> <p>Protecting your posture isn’t just about appearance. It’s about staying strong, mobile and independent as you age.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/252811/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em>By <a href="https://theconversation.com/profiles/jakub-mesinovic-2351870">Jakub Mesinovic</a>, Research Fellow at the Institute for Physical Activity and Nutrition, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> and <a href="https://theconversation.com/profiles/david-scott-1258511">David Scott</a>, Associate Professor (Research) and NHMRC Emerging Leadership Fellow, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</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/why-do-some-people-get-a-curved-back-as-they-age-and-what-can-i-do-to-avoid-it-252811">original article</a>.</em></p> <p><em>Image: Life Care Home Health</em></p> </div>

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What is grounding and can it improve your sleep?

<div class="theconversation-article-body">Have you ever felt an unexpected sense of calm while walking barefoot on grass? Or noticed your stress begin to fade as you stood ankle deep in the ocean? If so, you may have unknowingly “grounded” yourself to the earth.</p> <p>Grounding, <a href="https://www.sciencedirect.com/science/article/pii/S2319417022001573">also known as earthing</a>, is the practice of making direct physical contact with the Earth’s surface. Our ancestors embraced this trend without knowing it. But with the invention of indoor homes, footpaths, roads, and even shoes, we have become <a href="https://onlinelibrary.wiley.com/doi/10.1155/2012/291541">less physically connected with the earth</a>.</p> <p>Grounding has been suggested to have <a href="https://www.healthline.com/health/grounding">a number of benefits</a>, such as improving mood, and reducing stress and pain. But overall, there’s limited conclusive evidence on the benefits of grounding.</p> <p>Somewhat ironically, the concept of grounding in 2025 is heavily influenced by technology, rather than getting out into nature. Consumers are being hit with social media reels promoting a range of technologies that ground us, and improve our health.</p> <p>Among the most common are promises of improved sleep with the use of a grounding sheet or mat. But is this just another TikTok trend, or could these products really help us get a better night’s sleep?</p> <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/reel/DHne7CasELA/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/reel/DHne7CasELA/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank" rel="noopener">A post shared by Grounding (@groundingofficial)</a></p> </div> </blockquote> <h2>Bringing the outdoors in</h2> <p>The <a href="https://www.sciencedirect.com/science/article/pii/S2319417022001585">human body is conductive</a>, which means it can exchange electricity with Earth and artificial sources, such as electronic devices or objects. (Sometimes, this exchange can result in an electric or <a href="https://theconversation.com/why-do-i-get-static-shocks-from-everyday-objects-is-it-my-shoes-240554">static shock</a>.)</p> <p>Proponents of grounding <a href="https://www.sciencedirect.com/science/article/pii/S1550830719305476">claim the practice reconnects</a> “the conductive human body to the Earth’s natural and subtle surface electric charge”.</p> <p>They credit this process with physiological and psychological benefits (but again, the evidence is limited).</p> <p>Grounding technologies can vary in type (for example, under-desk foot mats, mattress toppers and bed sheets) but all are designed to provide a path for electric charges to flow between your body and the earth.</p> <p>The bottom prong you see in your three-prong wall socket is a “ground” or “earth” terminal. It provides a direct connection to earth via your building’s wiring, diverting excess or unsafe voltage into the ground. This protects you and your devices from potential <a href="https://store.standards.org.au/reader/as-nzs-3112-2017?preview=1&amp;utm">electrical faults</a>.</p> <p><a href="https://www.mdpi.com/2227-9059/11/1/57">Grounding technology</a> uses this terminal as a pathway for the proposed electrical exchange between you and earth, while in the comfort of your home.</p> <h2>Could grounding improve your sleep?</h2> <p>The research in this area is still emerging.</p> <p>A <a href="https://www.sciencedirect.com/science/article/pii/S2212958825000059">2025 study</a> from Korea recruited 60 participants, gave half of them a grounding mat, and gave the other half a visually identical mat that didn’t have grounding technology. The researchers used a “double-blind” protocol, meaning neither the participants nor the researchers knew which participants were given grounding mats.</p> <p>All participants wore sleep trackers and were asked to use their mat (that is, sit or lie on it) for six hours per day. The researchers found that after 31 days, participants in the grounding mat group slept longer on average (as measured by their sleep trackers) than those in the control group.</p> <p>The researchers also used questionnaires to collect measures of insomnia, sleep quality, daytime sleepiness, and stress. After 31 days, participants in both groups improved on all measures.</p> <p>There were no differences between the grounded and ungrounded groups for sleep quality, daytime sleepiness, and stress. And while grounded participants showed significantly lower insomnia severity after the intervention, this difference was also present at the start of the study. So it’s unclear if grounding had a tangible impact on sleep.</p> <p>In another double-blind study, published in 2022, researchers in Taiwan examined the effectiveness of using grounding mats to improve sleep among patients with Alzheimer’s disease. The findings indicated that spending <a href="https://www.mdpi.com/2227-9032/10/3/581">30 minutes on a grounding mat</a> five times per week resulted in improved sleep quality.</p> <p>While previous research has suggested using grounding technologies may lead to <a href="https://pubmed.ncbi.nlm.nih.gov/25748085/">improvements in mood</a>, no differences were seen in measures of anxiety and depression in this study.</p> <h2>Grounding for gains?</h2> <p>Grounding technology has also been touted as <a href="https://www.tiktok.com/@down_to_ground/video/7310937768811597074?q=grounding%20mattress&amp;t=1742787657768">having other benefits</a>, such as reducing pain and inflammation.</p> <p>A <a href="https://doi.org/10.3389/fphys.2019.00035">2019 study</a> found participants who slept on a grounding mat after intense exercise felt less sore and showed lower levels of inflammation in their blood compared to those who were ungrounded.</p> <p>Grounding after a workout may help you feel better and recover faster, but it’s still unclear whether and how grounding affects long-term training results or fitness gains.</p> <h2>Add to cart?</h2> <p>So should you cash in on your favourite influencer’s discount code and grab a grounding mat? At the risk of spouting a common cliche of cautious scientists, our answer is that we don’t know yet.</p> <p>What we do know is the existing research, albeit emerging, has shown no evidence grounding technology can negatively affect your sleep or recovery after exercise. So if you love your grounding mat or grounding sheet, or want to see if grounding works for you, feel free to give it a go.</p> <p>Keep in mind, grounding products can retail for anywhere from around A$30 to $300 or more.</p> <p>On the other hand, grounding on the grass in the great outdoors is free. While there’s limited evidence that grounding outdoors can improve sleep, spending time in outdoor light may itself benefit <a href="https://pubmed.ncbi.nlm.nih.gov/34488088/">sleep, regulate circadian rhythms</a>, and improve mood.</p> <p>Finally, while grounding could be an interesting strategy to try, if you’re experiencing ongoing problems with your sleep, or suspect you may have a sleep disorder, the first step should be reaching out to a medical professional, such as your GP.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/253347/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em>By <a href="https://theconversation.com/profiles/dean-j-miller-808724">Dean J. Miller</a>, Senior Lecturer, Appleton Institute, HealthWise Research Group, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> and <a href="https://theconversation.com/profiles/charlotte-gupta-347235">Charlotte Gupta</a>, Senior Postdoctoral Research Fellow, Appleton Institute, HealthWise Research Group, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</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-is-grounding-and-could-it-improve-my-sleep-heres-the-science-behind-this-tiktok-trend-253347">original article</a>.</em></p> <p><em>Images: Instagram</em></p> </div>

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Can drinking champagne reduce your risk of sudden cardiac arrest?

<div class="theconversation-article-body"> <p>“My only regret in life is that I didn’t drink enough champagne,” the English economist and philosopher John Maynard Keynes (1883–1946) is reported to have said. As it turns out, there may be a surprising ounce of truth to that quote.</p> <p>Picture this: a glass of champagne – bubbly, crisp and, for many, reserved for toasts and celebrations. Now imagine it being mentioned in the same sentence as a way to help prevent <a href="https://www.bhf.org.uk/informationsupport/conditions/cardiac-arrest">sudden cardiac arrest</a>: a condition where the heart abruptly stops beating, killing tens of thousands each year, often without warning. Sounds too good to be true, right?</p> <p>Yet, <a href="https://onlinecjc.ca/article/S0828-282X(25)00171-0/fulltext">a Canadian study</a> has uncovered a curious link. Using data from over half a million people in the health research database the <a href="https://www.ukbiobank.ac.uk/">UK Biobank</a>, researchers found that those who consumed moderate amounts of white wine or champagne had a lower risk of experiencing sudden cardiac arrest. Surprising, especially given the widely held belief <a href="https://academic.oup.com/eurheartj/article/46/2/173/7920813?login=false#google_vignette">that red wine</a>, not white, is what benefits the heart.</p> <figure><iframe src="https://www.youtube.com/embed/9JvI392Iep8?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p>To rule out coincidence, the researchers double-checked their findings using genetic data – and the connection seemed to hold firm. This suggests there might be more to the story than chance alone.</p> <p>The study didn’t stop at wine. It explored more than 100 lifestyle and environmental factors tied to sudden cardiac arrest, including diet, exercise, air pollution, emotional wellbeing, body composition and education levels – all of which have been independently associated with risk. The conclusion? Up to 63% of sudden cardiac arrest cases could potentially be prevented by addressing these risk factors.</p> <p>Among all the protective factors identified, a few stood out: fruit consumption, regular computer use (yes, really) and moderate drinking of white wine or champagne were all linked to a reduced risk of sudden cardiac arrest. Why? That remains uncertain.</p> <p>One theory is that white wine contains antioxidants that may support heart health. Another possibility is that people who drink these types of beverages may also be more affluent and more likely to engage in other healthy behaviour, such as eating well, exercising regularly – and have access to better healthcare.</p> <p>But before you pop a cork in celebration, a word of caution: alcohol remains a complex and often contradictory player in heart health. Other large-scale studies suggest a <a href="https://www.bmj.com/content/356/bmj.j909">U-shaped relationship</a> between alcohol and cardiovascular disease. Non-drinkers may have a certain level of risk, moderate drinkers of one glass of wine a day <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7020057/">may see</a> some benefit, but heavy drinking sharply increases the risk of high blood pressure, stroke and heart failure.</p> <p><a href="https://doi.org/10.1016/j.hrthm.2021.10.022">One observational study</a> involving over 400,000 participants even found that moderate drinking could raise the risk of <a href="https://www.nhs.uk/conditions/arrhythmia/">arrhythmias</a>, which in some cases can lead to sudden death.</p> <p>So while champagne may offer a hopeful glimmer, it’s no magic bullet. The study’s broader message was clear: it’s the overall lifestyle that matters most. Better sleep, regular physical activity and <a href="https://theconversation.com/why-heart-patients-have-trouble-sticking-to-a-healthy-diet-and-3-things-that-help-them-eat-better-239172">a balanced diet</a> significantly reduced the risk of sudden cardiac arrest – and could prevent nearly one in five cases.</p> <figure><iframe src="https://www.youtube.com/embed/jdgYN1QgKng?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p>On the flip side, obesity, high blood pressure and chronic stress were among the strongest risk factors, along with lower education levels and exposure to air pollution. These findings underscore that preventing sudden cardiac arrest isn’t just about personal habits: it’s also about the environments we live in and the policies that shape them. Cleaner air, better education and easier access to nutritious food could all play a role.</p> <p>Sudden cardiac arrest is not entirely random. Many of the contributing factors are within our control. Managing stress, staying active, maintaining a healthy weight, getting quality sleep – and yes, perhaps enjoying the occasional glass of white wine – can all help. But the real power lies in stacking small, healthy choices over time. Prevention is rarely about a single change; it’s about the cumulative effect of many.</p> <p>And in case you were wondering: Keynes suffered a series of heart attacks in 1946, beginning during negotiations for the <a href="https://history.blog.gov.uk/2020/12/07/whats-the-context-signing-the-anglo-american-financial-agreement-6-december-1945/">Anglo-American loan</a> in Savannah, Georgia. He described the process as “absolute hell”. A few weeks after returning to his farmhouse in Firle, East Sussex, he died of a heart attack at the age of 62.</p> <p>Maybe he was right about drinking more champagne after all.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/255708/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em>By <a href="https://theconversation.com/profiles/david-c-gaze-312661">David C. Gaze</a>, Senior Lecturer in Chemical Pathology, <a href="https://theconversation.com/institutions/university-of-westminster-916">University of Westminster</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/can-drinking-champagne-reduce-your-risk-of-sudden-cardiac-arrest-heres-why-its-only-a-small-part-of-the-story-255708">original article</a>.</em></p> <p><em>Image: Shutterstock</em></p> </div>

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When can you expect to benefit from Albanese's election promises?

<p>Following the sweeping victory for Prime Minister Anthony Albanese and the Labor Party over the weekend, Australians are now looking to the government to deliver on a suite of cost-of-living promises aimed at easing financial pressures across the country.</p> <p>Finance expert and Money editor Effie Zahos told the <em>Today</em> show that the scale of the Labor win should pave the way for campaign commitments to be swiftly translated into policy. "The strength of the government's win should make the passage from promise into law a lot easier," Zahos said. "And there were so many promises made – everything from a two-year beer tax freeze to a new 1800 Medicare line."</p> <p>Among the most anticipated reforms is a no-receipt $1000 tax deduction for work-related expenses, set to roll out on July 1 next financial year. Zahos described the measure as an "exciting" step in a broader tax overhaul, but she also offered a word of caution: "This is a tax deduction, not a refund. So how much you get will come down to your tax bracket. Assuming you're on a 30 per cent tax rate, your relief will be $300."</p> <p>The Albanese government estimates around six million Australians will benefit, with average savings of $205 per person. However, a broader income tax cut for those earning between $45,000 and $80,201 – reducing the rate from 16 per cent to 14 per cent – won't take effect until July 1, 2027.</p> <p><strong>Housing and Construction Promises</strong></p> <p>On the housing front, the government has committed to enabling five per cent deposits for home buyers and offering shared equity loans, starting July 1. However, Zahos noted that implementation could vary. "The shared equity one still is uncertain because they've got to be pushed out through the states as well," she said.</p> <p>Additional measures include the construction of 100,000 new homes and a $10,000 bonus for apprentice tradies such as bricklayers, electricians, carpenters, and plumbers living away from home. The bonus will be distributed in $2000 instalments beginning in the new financial year.</p> <p><strong>Support for Students and Parents</strong></p> <p>In a bid to appeal to younger voters, the government has pledged to cut 20 per cent off student HELP debts before June 1. The move is expected to reduce the average student loan by more than $5000. </p> <p>From January 5, 2026, parents will be entitled to three days of subsidised childcare per week – a policy that removes the activity test, meaning employment will no longer be a requirement for access.</p> <p><strong>Energy Relief on the Horizon</strong></p> <p>Households can also expect temporary relief on energy costs, with rebates and a 30 per cent discount on home batteries starting from July 1. But Zahos warned these benefits will expire by the end of 2025. "And then the pain will continue," she said, hinting at the ongoing challenges Australians face despite the short-term reprieve.</p> <p>With expectations high and timelines tight, all eyes are now on the Albanese government to turn its electoral promises into tangible support for everyday Australians.</p> <p><em>Image: ABC News</em></p> <p> </p>

Money & Banking

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Why are political parties allowed to send spam texts? And how can we make them stop?

<div class="theconversation-article-body"> <p>Another election, another wave of unsolicited political texts. Over this campaign, our digital mailboxes have been stuffed with a slew of political appeals and promises, many from the new party Trumpet of Patriots (backed by Clive Palmer, a <a href="https://www.abc.net.au/news/2019-01-11/clive-palmer-united-australia-party-unsolicited-text-messages/10709106">veteran</a> of the mass text campaign).</p> <p>The practice isn’t new, and it’s totally legal under current laws. It’s also non-partisan. Campaigns of all stripes have partaken. Behold, the Liberal Party’s <a href="https://www.sbs.com.au/news/article/liberal-party-defends-sending-text-messages-to-voters-on-asylum-seeker-boat-intercepts/mmqwk5508">last-minute SMS</a> to voters about asylum seekers before the 2022 federal election, or Labor’s controversial “<a href="https://www.smh.com.au/politics/federal/federal-election-2016-shorten-confirms-labor-sent-mediscare-text-20160705-gpzasl.html">Mediscare</a>” text before the 2016 poll. Despite multiple cycles of criticism, these tactics remain a persistent feature of Australian election campaigns.</p> <p>A recent proposal to update decades-old rules could help change things – if a government would put it into practice.</p> <h2>What does the law say about political spam?</h2> <p>Several laws regulate spam and data collection in Australia.</p> <p>First, there is the Spam Act. This legislation requires that organisations obtain our consent before sending us marketing emails, SMSs and instant messages. The unsubscribe links you see at the bottom of spam emails? Those are mandated by the Spam Act.</p> <p>Second, the Do Not Call Register (DNCR) Act. This Act establishes a “do not call” register, managed by the <a href="https://www.acma.gov.au/say-no-to-telemarketers">Australian Communications and Media Authority</a> (ACMA), which individuals can join to opt out of telemarketing calls.</p> <p>Finally, there is the Privacy Act, which governs how organisations collect, use and disclose our personal information. Among other things, the Privacy Act requires that organisations tell us when and why they are collecting our personal information, and the purposes for which they intend to use it. It restricts organisations from re-purposing personal information collected for a particular purpose, unless an exception applies.</p> <p>This trio of laws was designed to offer relief from unsolicited, unwanted direct marketing. It does not, however, stop the deluge of political spam at election time due to broad political exemptions sewn into the legislation decades ago.</p> <p>The Spam Act and DNCR Act apply to marketing for goods and services but not election policies and promises, while the Privacy Act contains a <a href="https://classic.austlii.edu.au/au/journals/UNSWLawJl/2021/21.html#fn13">carve-out</a> for political parties, representatives and their contractors.</p> <p>The upshot is that their campaigns are free to spam and target voters at will. Their only obligation is to disclose who authorised the message.</p> <h2>How do political campaigns get our information?</h2> <p>Secrecy about the nature and extent of campaign data operations, enabled by the exemptions, makes it difficult to pinpoint precisely where a campaign might have obtained your data from.</p> <p>There are, however, a number of ways political campaigns can acquire our information.</p> <p>One source is the electoral roll (though not for phone numbers, as the Australian Electoral Commission <a href="https://x.com/AusElectoralCom/status/1434752533294194692">often points out</a>). Incumbent candidates might build on this with information they obtain through contact with constituents which, thanks to the exemptions, they’re allowed to re-purpose for campaigning at election time.</p> <p>Another source is data brokers – firms which harvest, analyse and sell large quantities of data and profiles.</p> <p>We know the major parties have long maintained voter databases to support their targeting efforts, which have become <a href="https://www.abc.net.au/news/2022-05-19/behind-liberal-labor-data-arms-race-this-election/101074696">increasingly sophisticated</a> over the years.</p> <p>Other outfits might take more haphazard approaches – former MP <a href="https://www.smh.com.au/politics/federal/united-australia-party-leader-craig-kelly-defends-spam-messages-20210829-p58mv7.html">Craig Kelly</a>, for example, claimed to use software to randomly generate numbers for his texting campaign in 2021.</p> <h2>What can be done?</h2> <p>Unwanted campaign texts are not only irritating to some. They can be misleading.</p> <p>This year, there have been <a href="https://www.abc.net.au/news/2025-04-17/monique-ryan-polling-amelia-hamer-trust-fund-kooyong/105185290">reports</a> of “push polling” texts (pseudo surveys meant to persuade rather than gauge voter options) in the marginal seat of Kooyong. The AEC has <a href="https://www.aec.gov.au/media/2025/03-31a.htm">warned</a> about misleading postal vote applications being issued by parties via SMS.</p> <figure class="align-right zoomable"><a href="https://images.theconversation.com/files/664617/original/file-20250429-74-yothae.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/664617/original/file-20250429-74-yothae.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=237&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/664617/original/file-20250429-74-yothae.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=738&fit=crop&dpr=1 600w, https://images.theconversation.com/files/664617/original/file-20250429-74-yothae.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=738&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/664617/original/file-20250429-74-yothae.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=738&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/664617/original/file-20250429-74-yothae.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=927&fit=crop&dpr=1 754w, https://images.theconversation.com/files/664617/original/file-20250429-74-yothae.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=927&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/664617/original/file-20250429-74-yothae.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=927&fit=crop&dpr=3 2262w" alt="Screenshot of a text message from Trumpet of Patriots." /></a><figcaption><span class="caption">This election campaign has seen a flood of texts from Trumpet of Patriots, among others.</span> <span class="attribution"><span class="source">The Conversation</span>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span></figcaption></figure> <p>Generative AI is hastening the ability to produce misleading content, cheaply and at scale, which can be quickly pushed out across an array of online social and instant messaging services.</p> <p>In short, annoying texts are just one visible symptom of a wider vulnerability created by the political exemptions.</p> <p>The basic argument for the political exemptions is to facilitate freedom of political communication, which is protected by the Constitution. As the High Court has said, that freedom is necessary to support informed electoral choice. It does not, however, guarantee speakers a <a href="http://www6.austlii.edu.au/cgi-bin/viewdoc/au/cases/cth/HCA/2019/11.html">captive audience</a>.</p> <p>In 2022, the Attorney-General’s Department <a href="https://www.ag.gov.au/sites/default/files/2023-02/privacy-act-review-report_0.pdf">proposed</a> narrowing the political exemptions, as part of a suite of updates to the Privacy Act. Per the proposal, parties and representatives would need to be more transparent about their data operations, provide voters with an option to unsubscribe from targeted ads, refrain from targeting voters based on “sensitive information”, and handle data in a “fair and reasonable” manner.</p> <p>The changes would be an overdue but welcome step, recognising the <a href="https://bridges.monash.edu/articles/journal_contribution/Conceptualising_Voter_Privacy_in_the_Age_of_Data-Driven_Political_Campaigning/27330276?file=50073381">essential role</a> of voter privacy in a functioning democratic system.</p> <p>Unfortunately, the government has not committed to taking up the proposal.</p> <p>A bipartisan lack of support is likely the biggest obstacle, even as the gap created by the political exemptions widens, and its rationale becomes flimsier, with each election cycle.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/255413/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em>By <a href="https://theconversation.com/profiles/tegan-cohen-1331144">Tegan Cohen</a>, Postdoctoral Research Fellow, Digital Media Research Centre, <a href="https://theconversation.com/institutions/queensland-university-of-technology-847">Queensland University of Technology</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/why-are-political-parties-allowed-to-send-spam-texts-and-how-can-we-make-them-stop-255413">original article</a>.</em></p> <p><em>Image: Shutterstock</em></p> </div>

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Forming new habits can take longer than you think. Here are 8 tips to help you stick with them

<div class="theconversation-article-body"> <p>If you’ve ever tried to build a new habit – whether that’s exercising more, eating healthier, or going to bed earlier – you may have heard the popular claim that it only takes 21 days to form a habit.</p> <p>It’s a neat idea. Short, encouraging and full of promise. But there’s just one problem: it’s not true.</p> <p>The 21-day myth can be traced back to <a href="https://www.amazon.com/gp/product/0671700758/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&amp;camp=1789&amp;creative=9325&amp;creativeASIN=0671700758&amp;linkCode=as2&amp;tag=jamesclear-20&amp;linkId=6DQ32IRAG3LU4PKA">Maxwell Maltz</a>, a plastic surgeon in the 1960s, who observed it took about three weeks for his patients to adjust to physical changes. This idea was later picked up and repeated in self-help books, eventually becoming accepted wisdom.</p> <p>But as psychologists and behavioural scientists have since discovered, habit formation is <a href="https://www.scientificamerican.com/article/how-long-does-it-really-take-to-form-a-habit/">much more complex</a>.</p> <h2>How long does it really take?</h2> <p>A <a href="https://onlinelibrary.wiley.com/doi/10.1002/ejsp.674">2010 study</a> followed volunteers trying to build simple routines – such as drinking water after breakfast or eating a daily piece of fruit – and found it took a median of 66 days for the behaviour to become automatic.</p> <p>We recently <a href="https://www.mdpi.com/2227-9032/12/23/2488">reviewed several studies</a> looking at how long it took people to form health-related habits. We found, on average, it took around two to five months.</p> <p>Specifically, the studies that measured time to reach automaticity (when a behaviour becomes second nature) found that habit formation took between 59 and 154 days. Some people developed a habit in as few as four days. Others took nearly a year.</p> <p>This wide range highlights that habit formation isn’t one-size-fits-all. It depends on what the behaviour is, how often it’s repeated, how complex it is, and who’s doing it.</p> <h2>What determines whether a habit will stick?</h2> <p>Habit strength plays a key role in consistency. A <a href="https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2021.626750/full">2021 systematic review</a> focused on physical activity and found the stronger the habit (meaning the more automatic and less effortful the behaviour felt) the more likely people were to exercise regularly.</p> <p>It’s not entirely surprising that easy, <a href="https://bjgp.org/content/62/605/664">low-effort behaviours</a> such as drinking water or taking a daily vitamin tend to form faster than complex ones like training for a marathon.</p> <p>But whatever the habit, <a href="https://www.nature.com/articles/s44159-024-00305-0">research shows</a> sticking to it is not just about boosting motivation or willpower. Interventions that actively support habit formation – through repetition, cues and structure – are much more effective for creating lasting change.</p> <p>For example, programs that encourage people to schedule regular exercise at the same time each day, or apps that send reminders to drink water after every meal, help build habits by making the behaviour easier to repeat and harder to forget.</p> <p>Our <a href="https://www.mdpi.com/2227-9032/12/23/2488">research</a>, which drew on data from more than 2,600 people, showed habit-building interventions can make a real difference across a range of behaviours – from flossing and healthy eating to regular exercise.</p> <p>But what stood out most was that even small, everyday actions can grow into powerful routines, when repeated consistently. It’s not about overhauling your life overnight, but about steadily reinforcing behaviours until they become second nature.</p> <h2>8 tips for building lasting habits</h2> <p>If you’re looking to build a new habit, here are some science-backed tips to help them stick:</p> <ol> <li> <p>Give it time. Aim for consistency over <a href="https://www.mdpi.com/2227-9032/12/23/2488">60 days</a>. It’s not about perfection – missing a day won’t reset the clock.</p> </li> <li> <p><a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3505409/">Make it easy</a>. Start small. Choose a behaviour you can realistically repeat daily.</p> </li> <li> <p>Attach your new habit <a href="https://www.mdpi.com/2227-9032/12/23/2488">to an existing routine</a>. That is, make the new habit easier to remember by linking it to something you already do – such as flossing right before you brush your teeth.</p> </li> <li> <p><a href="https://www.tandfonline.com/doi/full/10.1080/0144929X.2020.1801840">Track your progress</a>. Use a calendar or app to tick off each successful day.</p> </li> <li> <p>Build in <a href="https://www.sciencedirect.com/science/article/pii/S2212267215011181?casa_token=-VKsr03fXOUAAAAA:pKV0oAB5VVuj8RcPAW5T7prjo3efSVpi6P6TXFoeTLHBX_vFK0ttF6tFM9-8Fp6o45XPu_lcij5d">rewards</a>, for example making a special coffee after a morning walk or watching an episode of your favourite show after a week of consistent workouts. Positive emotions help habits stick, so celebrate small wins.</p> </li> <li> <p>Morning is best. Habits practised <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2Fhea0000510">in the morning</a> tend to form more reliably than those attempted at night. This may be because people typically have more motivation and fewer distractions earlier in the day, making it easier to stick to new routines before daily demands build up.</p> </li> <li> <p>Personal choice boosts success. People are more likely to stick with habits <a href="https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2020.00560/full">they choose themselves</a>.</p> </li> <li> <p><a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/ejsp.674">Repetition</a> in a stable context is key. Performing the same behaviour in the same situation (such as walking right after lunch each day) increases the chances it will become automatic.</p> </li> </ol> <h2>Why the 21-day myth matters</h2> <p>Believing habits form in 21 days sets many people up to fail. When change doesn’t “click” within three weeks, it’s easy to feel like you’re doing something wrong. This can lead to frustration, guilt and giving up entirely.</p> <p>By contrast, understanding the real timeline can help you stay motivated when things feel slow.</p> <p>Evidence shows habit formation usually takes at least two months, and sometimes longer. But it also shows change is possible.</p> <p>Our <a href="https://www.mdpi.com/2227-9032/12/23/2488">research</a> and <a href="https://bjgp.org/content/62/605/664">other evidence</a> confirm that repeated, intentional actions in stable contexts really do become automatic. Over time, new behaviours can feel effortless and deeply ingrained.</p> <p>So whether you’re trying to move more, eat better, or improve your sleep, the key isn’t speed – it’s consistency. Stick with it. With time, the habit will stick with you.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/255118/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em>By</em> <em><a href="https://theconversation.com/profiles/ben-singh-1297213">Ben Singh</a>, Research Fellow, Allied Health &amp; Human Performance, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> and <a href="https://theconversation.com/profiles/ashleigh-e-smith-201327">Ashleigh E. Smith</a>, Associate Professor, Healthy Ageing, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</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/forming-new-habits-can-take-longer-than-you-think-here-are-8-tips-to-help-you-stick-with-them-255118">original article</a>.</em></p> <p><em>Image: Shuttertock</em></p> </div>

Mind

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An artificial heart may save your life. But it can also change you in surprising ways

<div class="theconversation-article-body"> <p>This week, <a href="https://www.theguardian.com/australia-news/2025/mar/12/australian-man-survives-100-days-with-artificial-heart-in-world-first-success">doctors announced</a> that an Australian man with severe heart failure had left hospital with an artificial heart that had kept him alive until he could receive a donor heart.</p> <p>The patient, a man from New South Wales in his 40s, was not the world’s first person to receive this type of artificial heart. However, he is <a href="https://www.svhs.org.au/newsroom/news/australia-first-total-artificial-heart-implant">said to be</a> the <a href="https://www.monash.edu/news/articles/australias-first-durable-total-artificial-heart-implant-announced-as-a-success">first with one to be discharged from hospital</a> to wait for a heart transplant, which he’s since had.</p> <blockquote class="twitter-tweet"> <p dir="ltr" lang="en">WARNING: GRAPHIC CONTENT<br />This machine has enabled an Australian man with severe heart failure to be the first person in the world to leave hospital with an artificial heart transplant <a href="https://t.co/6S12mINwBm">pic.twitter.com/6S12mINwBm</a></p> <p>— Reuters (@Reuters) <a href="https://twitter.com/Reuters/status/1899862954155126824?ref_src=twsrc%5Etfw">March 12, 2025</a></p></blockquote> <p>I am a philosopher and bioethicist. I <a href="https://bridges.monash.edu/articles/thesis/Phenomenology_and_Artificial_Hearts/22312204">completed my PhD</a> on artificial hearts – particularly how these implants can change people’s lives in profound ways.</p> <p>Here’s what patients and their families need to consider.</p> <h2>What is an artificial heart?</h2> <p>Artificial hearts began to be developed in the 1960s, sponsored by the United States government and funded in a similar way to space and military programs.</p> <p>In 1982, a man named <a href="https://www.historynewsnetwork.org/article/hero-or-victim-the-25th-anniversary-of-barney-clar">Barney Clark</a> received the Jarvik-7 total artificial heart. Doctors removed his failing biological heart and replaced it with a plastic and metal device to circulate blood to his lungs and around his body. He lived for 112 days before dying from multi-organ failure. He never left hospital.</p> <p>In the 1980s and 1990s, medical device companies began to develop alternatives to total artificial hearts. These partial artificial hearts, known as ventricular assist devices, help out a biological heart by supplementing or replacing one of its two pumping chambers.</p> <p>These are more straightforward and versatile than total artificial hearts, and can be used for earlier stages of heart failure.</p> <p>Not all artificial hearts generate a pulse.</p> <p>Artificial hearts with a pulse generally mimic the biological heart. They pump blood in the same way the heart beats, by filling with blood and squeezing to circulate blood in waves or pulses.</p> <p>But some devices continuously push blood around the body instead of pulsing. So with these continuous-flow devices neither the patient nor their health team can <a href="https://link.springer.com/article/10.1007/s11906-017-0782-6">detect a pulse</a>.</p> <p><a href="https://linkinghub.elsevier.com/retrieve/pii/S0003497524008749">In the US between 2014 and 2024</a>, almost 30,000 patients received continuous-flow ventricular assist devices. In the same period, more than 310 total artificial hearts were implanted.</p> <p>The total artificial hearts <a href="https://www.syncardia.com/syncardia-total-artificial-heart-stah.html">commercially</a> <a href="https://www.carmatsa.com/en/our_product/">available</a> today are licensed exclusively as bridging therapies – to keep people alive until a donor heart becomes available – rather than permanent implants.</p> <h2>How about the device making news this week?</h2> <p>The device in the news – the <a href="https://www.monash.edu/news/articles/australias-first-durable-total-artificial-heart-implant-announced-as-a-success">BiVACOR Total Artificial Heart</a> – was developed by a US-Australian collaboration. This device is innovative, mainly because it is the first continuous-flow device designed to replace the whole heart. Designers are also aiming for it to be the first total artificial heart suitable as a permanent transplant (known as destination therapy).</p> <p>A reliable, durable and responsive total artificial heart is, <a href="https://www.abc.net.au/news/2025-03-12/sydney-hospital-artificial-heart-implant-operation-success/105036154">in the words</a> of Paul Jansz, the surgeon who implanted the device, “the Holy Grail”.</p> <p>The BiVACOR’s clinical success so far gives us reason to be optimistic about an alternative to scarce donor hearts for responding to severe heart failure.</p> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/655013/original/file-20250313-56-4w24qy.jpg?ixlib=rb-4.1.0&amp;rect=12%2C12%2C8231%2C5475&amp;q=45&amp;auto=format&amp;w=1000&amp;fit=clip"><img src="https://images.theconversation.com/files/655013/original/file-20250313-56-4w24qy.jpg?ixlib=rb-4.1.0&amp;rect=12%2C12%2C8231%2C5475&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/655013/original/file-20250313-56-4w24qy.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/655013/original/file-20250313-56-4w24qy.jpg?ixlib=rb-4.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/655013/original/file-20250313-56-4w24qy.jpg?ixlib=rb-4.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/655013/original/file-20250313-56-4w24qy.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=503&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/655013/original/file-20250313-56-4w24qy.jpg?ixlib=rb-4.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=503&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/655013/original/file-20250313-56-4w24qy.jpg?ixlib=rb-4.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=503&amp;fit=crop&amp;dpr=3 2262w" alt="Hand holding the BiVACOR artificial heart" /></a><figcaption><span class="caption">This device is designed to replace the whole heart, and for now, is licensed as a temporary implant, ahead of a heart transplant.</span> <span class="attribution"><span class="source">BiVACOR TIQ</span></span></figcaption></figure> <h2>Transplants can change lives</h2> <p>However, patients do not just resume their old lives when they leave hospital with an artificial heart.</p> <p>While the pumping component is inside their chest, there are also <a href="https://www.instagram.com/p/BHW0ATvgFDu/?hl=en">external components</a> to manage and monitor. A thick tube perforates their abdomen and connects to an external controller unit and power supply, which the patient carries around in a bag. Controllers must be closely monitored, and batteries must be regularly recharged.</p> <p>My research showed that even a perfectly safe and reliable total artificial heart could transform patients’ lives in at least three major areas.</p> <p><strong>1. Is it part of me? Do I trust it?</strong></p> <p>Patients must <a href="https://www.tandfonline.com/doi/10.1080/09638288.2020.1717648">trust, tolerate and receive sensory feedback about how the device is working</a> for it to feel like part of them. In the case of an artificial heart, this might mean the device feels responsive to exercise and the body’s needs.</p> <p>But it may be difficult for artificial hearts to meet these criteria, especially for devices that do not generate a pulse.</p> <p>Patients may also question whether their heart is located in their body, or in the controller unit. They may wonder if they even have a heart, particularly if they can’t feel a pulse.</p> <p><strong>2. Beeps and alarms</strong></p> <p>An artificial heart also changes how patients live their lives and <a href="https://link.springer.com/article/10.1007/s11097-024-10050-7">navigate the world</a>.</p> <p>Interruptions from <a href="https://journals.sagepub.com/doi/10.1177/1049732317700853">loud device alarms</a> distract patients from their normal activities. And patients must switch between mains power and batteries when they <a href="https://linkinghub.elsevier.com/retrieve/pii/S0147956311002718">wake in the night and need to visit the toilet</a>.</p> <p><strong>3. Marking time</strong></p> <p>Our hearts may be our <a href="https://www.frontiersin.org/journals/neurorobotics/articles/10.3389/fnbot.2014.00015/full">natural</a> <a href="https://linkinghub.elsevier.com/retrieve/pii/S0301051111000032">metronomes</a>, marking time. So removing someone’s heart rhythm can confuse their sense of time.</p> <p>The need for batteries to be recharged periodically can also reshape patients’ days.</p> <p>Waiting around for a transplant heart, or the latest software update, may change patients’ perspectives on what months and years feel like.</p> <h2>We need to give patients the whole picture</h2> <p>Artificial hearts are remarkable devices with great promise. But patients and families also deserve to know how these extraordinary treatments might change how they feel about themselves and the world.</p> <p>They need to know this before they sign up for them. Artificial hearts don’t just save lives – they also change them.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/252165/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em>By <a href="https://theconversation.com/profiles/pat-mcconville-2344684">Pat McConville</a>, Lecturer in Ethics, Law, and Professionalism, School of Medicine, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</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/an-artificial-heart-may-save-your-life-but-it-can-also-change-you-in-surprising-ways-252165">original article</a>.</em></p> <p><em>Image: Shutterstock</em></p> </div>

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Why physical affection can boost your health

<div class="theconversation-article-body"><em><a href="https://theconversation.com/profiles/viren-swami-241976">Viren Swami</a>, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin University</a></em></p> <p>In the opening scene of <a href="https://www.youtube.com/watch?v=H9Z3_ifFheQ">Love, Actually</a>, Hugh Grant’s character says how, whenever he gets gloomy with the state of the world, he thinks about the arrivals gate at Heathrow airport. The reason is on screen: we see couples kissing, old friends embracing, children smiling and laughing as they jump into the arms of their parents.</p> <p>Airports are great places to really understand the importance of physical affection – hugging, kissing, cuddling, holding hands, or even just touching. But physical affection is ubiquitous in everyday life, too – and with good reason. Science shows that non-sexual physical affection produces more than just moments of joy – it also <a href="https://www.tandfonline.com/doi/abs/10.1080/03637751.2020.1805480?casa_token=DrsRLnkOANAAAAAA:u8gR6dQFL2Jp99tIr3m1Bcm14hc-EwVrbckdpuDX0HyWEBDrzoUcxNYpkCQzXP5oD_IhHqzYo7Fj">benefits</a> our mental and physical health.</p> <figure><iframe src="https://www.youtube.com/embed/PlyMXYys16U?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p>Physical affection is one of the <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1475-6811.1998.tb00157.x?casa_token=Rq8rCHwvKboAAAAA%3AxmDZvSXM6wTZuZzCCotRMro4nC_xcSbnw6Em8Od29q__XfYEhuwW9Iigpr2c8WlZJ_aMY4ng5m-DM40">most direct</a> and important ways that people communicate intimacy in their romantic relationships. And it seems to occur in romantic relationships all over the <a href="https://journals.sagepub.com/doi/abs/10.1177/0146167220988373?casa_token=2rLs7-9M9bAAAAAA:UduYJMPaWQmLGFZXW0YcLvaBf-Lor1jITDDSIpqVTtTVuznW7YC89p-Jp0WUtebc2UTE8-ikrrxp&amp;casa_token=2_f_mSXK3YYAAAAA:AkLcZq_uAkQ7HyQL9jCDdubu7zuseAslE864obd1OYUMR1JLq7JPDM3C7lLMJTzDHEnQwgs6kQRi">world</a>, despite cross-cultural differences in ideas of love and romance.</p> <p>People in romantic relationships report more <a href="https://link.springer.com/article/10.1007/s10919-018-0281-8">intimate physical affection</a> than singletons. They’re also more comfortable allowing their partners to touch more of their bodies than strangers or friends. For example, most people are comfortable being touched on their <a href="https://www.pnas.org/doi/abs/10.1073/pnas.1519231112">thighs and abdomen</a> by their partner, but not by other people.</p> <p>Even how we touch our partners is different to how we touch other people. When participants in one study were asked to stroke their partner, a friend, a stranger, or an artificial arm, they did so more <a href="https://link.springer.com/article/10.1007/s10919-020-00334-2">slowly</a> with their partner. Slower strokes may may be experienced as more pleasant and <a href="https://academic.oup.com/jsm/article/14/5/645/6973562">erotic</a> than quicker strokes. Even just <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0203039">thinking</a> about physical affection from a partner evokes pleasant and erotic sensations.</p> <p>There is now strong evidence showing that physical contact is associated with better physical and mental health. One <a href="https://www.nature.com/articles/s41562-024-01841-8">review</a> of “touch interventions” – think massage – in 212 studies involving more than 13,000 participants found that physical touch benefited everything from sleep patterns to blood pressure to fatigue. Touch interventions were especially helpful in reducing pain, depression and anxiety.</p> <h2>Couple’s therapy</h2> <p>Before you rush off to book yourself a massage, you should know that much of the evidence suggests the strongest benefits come from physical affection with romantic partners. Several studies have found that, in couples, physical affection is associated with a range of <a href="https://www.sciencedirect.com/science/article/pii/S0273229711000025?casa_token=ER4aGB-3vusAAAAA:IBMtXZdEpTywjizJ4kwcOPO2HykSwgaK3GS3qYWh5JTYvWJCLW-x1I3IYDYKbzLZ9aX8QIhOLlA">physiological</a> effects, including lower blood pressure and better immune responses.</p> <p>In couples, physical affection is also associated with better psychological <a href="https://journals.sagepub.com/doi/abs/10.1177/0146167213497592?casa_token=_OtVkA13hgkAAAAA%3AU6eWWQLI4CXadtUanBR1PEGBA-Xh8en3plwOayvC4KNF_Ybi8zyzHjheM1m2XWLxjgczoQstUEEbDg&amp;journalCode=pspc">wellbeing</a>. One study found that couples who <a href="https://link.springer.com/article/10.1007/s42761-021-00093-3">sleep-touched</a> – cuddling shortly before or after sleep – felt happier and calmer in the morning, which meant they were more likely to enjoy the company of their partners.</p> <p>Physical affection – including <a href="https://link.springer.com/article/10.1007/s10508-013-0190-1?correlationId=bbd6ba1a-a372-4cae-83b3-6d9ba5704f4e&amp;error=cookies_not_supported&amp;code=dc878548-1748-44ed-bf6b-36dd348ea060">kissing</a> and <a href="https://link.springer.com/article/10.1007/s10508-014-0305-3">affection after sex</a> – is also associated with greater relationship and <a href="https://link.springer.com/article/10.1007/s10508-016-0820-5">sexual satisfaction</a>, and better ratings of one’s relationship overall, which in turn contribute to better psychological wellbeing. And even when conflicts do occur, <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0203522">hugging</a> seems to reduce levels of negative mood in couples.</p> <p>Cuddle up, because there’s more. Receiving physical affection from a partner makes us feel psychologically stronger. One study found that women showed less activation in parts of the brain that respond to threat when <a href="https://journals.sagepub.com/doi/10.1111/j.1467-9280.2006.01832.x">holding their husband’s hand</a>. Even just imagining touch from a partner can increase one’s willingness to take on <a href="https://www.sciencedirect.com/science/article/abs/pii/S0022103116302013?via%3Dihub">challenging tasks</a>.</p> <p>Another way to look at this is to examine what happens when we lose physical affection. Studies have shown that “<a href="https://onlinelibrary.wiley.com/doi/full/10.1002/ijop.12616">touch deprivation</a>” – the absence of touch – is associated with greater symptoms of depression and anxiety. Indeed, the loss of affection from others during the pandemic <a href="https://esmed.org/MRA/mra/article/view/2204">hit many people hard</a>. Among couples, a <a href="https://www.tandfonline.com/doi/abs/10.1080/10570314.2014.927071?casa_token=D34OY4K-RBIAAAAA:GY-MyGWWcZfOZgOYLmtjYbn3buO5fL1FUiD7whf1fs_aFQPGORTPwOS9Eh0ODdbeRmW32ehtrtntug">lack of physical affection</a> is associated with lower relationship satisfaction, stress, and feelings of loneliness.</p> <figure><iframe src="https://www.youtube.com/embed/ErWfdjdOah8?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p>There are several ways in which physical affection provides these benefits. Affectionate touch is known to activate <a href="https://onlinelibrary.wiley.com/doi/epdf/10.1002/hbm.23679">reward centres</a> of the brain, which boosts our mood and promotes feelings of wellbeing. Touch also stimulates the release of <a href="https://www.sciencedirect.com/science/article/abs/pii/S0163638320301107?casa_token=I6GG0M3UAQEAAAAA:qSsExsEvHY9NHduwUF26okRMUm1Ls-gYHbrVNzaYgMkmS-Ohk2Y5ZvowbF2iWfpa6SO-mw6duuI">oxytocin</a>, which can strengthen social bonds and increase feelings of trust between individuals. It’s for these reasons that oxytocin is sometimes called the “cuddle chemical”.</p> <p>Physical affection also reduces levels of the stress hormone <a href="https://doi.org/10.1016/j.psyneuen.2007.03.011">cortisol</a> and reduces perceived pain, which suppress physiological stress systems. One study found that a ten-minute neck-and-shoulder <a href="https://www.sciencedirect.com/science/article/abs/pii/S0306453007000698?casa_token=2Bzr1YblT_wAAAAA:U9SNg8zkf30IXRI9MHpvdrJHJm6SWSbmnwpMu5pmMVElt5xifUTAkaM8Vp3vvOcas9JTUYHZlwQ">massage</a> from one’s partner helped lower cortisol responses, helping to regulate levels of stress.</p> <p>Psychologically, physical affection in romantic relationships is an important way <a href="https://journals.sagepub.com/doi/abs/10.1177/0146167213497592?casa_token=_OtVkA13hgkAAAAA%3AU6eWWQLI4CXadtUanBR1PEGBA-Xh8en3plwOayvC4KNF_Ybi8zyzHjheM1m2XWLxjgczoQstUEEbDg&amp;journalCode=pspc">to keep our emotions under control</a>. Touching one’s partner in a caring manner helps to improve their mood and makes them feel loved, secure, and safe. As feelings of <a href="https://link.springer.com/article/10.1007/s10508-006-9071-1">connection</a>, trust, and belonging are strengthened through non-sexual physical signs of affection, negative effect is reduced and psychological well-being is improved.</p> <p>However, not everyone likes to be touched, even if it is by their romantic partners. Some people are “<a href="https://link.springer.com/article/10.1007/BF00990960">touch avoidant</a>” – and some people may actually be apprehensive about being touched. For instance, people with avoidant attachment styles – characterised by a discomfort with emotional closeness – often have very <a href="https://doi.org/10.1016/j.paid.2014.05.035">negative views about cuddling</a> and are more <a href="https://journals.sagepub.com/doi/10.1177/0146167295213008">hesitant</a> to touch their partners. Conversely, people with anxious attachment styles – characterised by a fear of abandonment – may desire <a href="https://journals.sagepub.com/doi/10.1177/0146167295213008">more touch</a> than they receive.</p> <p>But when couples have similar touch preferences, it can lead to greater attraction, <a href="https://journals.sagepub.com/doi/abs/10.1177/0265407520910791?casa_token=Q1265G4ynqsAAAAA%3AWuu40ji4ca-_TKKA7P2CeSqeTTFfYH-Bfz1c0pBUCJ6fD0_twBugXqg3Geon-ncaS2VhjfUTdp9HiQ&amp;journalCode=spra">closeness</a>, and commitment to one another. And if you’re looking for a fun way to incorporate non-sexual physical affection into your relationships, consider home massage. One study found that couples who <a href="https://www.mdpi.com/2254-9625/11/2/33">took turns massaging</a> each other at home felt a deeper connection with each other, and felt more relaxed and less stressed.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/247858/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/viren-swami-241976">Viren Swami</a>, Professor of Social Psychology, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin University</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-physical-affection-can-boost-your-health-247858">original article</a>.</em></p> </div>

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What are cooling blankets? Can they really help me sleep?

<div class="theconversation-article-body"> <p><em><a href="https://theconversation.com/profiles/linda-grosser-1461631">Linda Grosser</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> and <a href="https://theconversation.com/profiles/luana-main-2270550">Luana Main</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a></em></p> <p>You wake up exhausted from yet another hot night of tossing and turning, with very little sleep.</p> <p>So you might be tempted to buy a “cooling blanket” after reading rave reviews on social media. Or you might have read online articles with <a href="https://www.news.com.au/checkout/home-and-garden/bedroom/bedding/best-cooling-blankets/news-story/118ce05eba1e7d5cdff3aeadae5ae940">taglines such as</a>:</p> <blockquote> <p>Stop waking up in a puddle of sweat with our roundup of the best cooling blankets – including a top-rated option from Amazon that ‘actually works’.</p> </blockquote> <p>But what are cooling blankets? And can they help you get a restful night?</p> <h2>We know a cooler bedroom is best</h2> <p>First, let’s look at why a cooler environment helps us sleep better at night.</p> <p>Our body’s internal temperature has a <a href="https://www.sleepfoundation.org/circadian-rhythm">circadian rhythm</a>, meaning it fluctuates throughout the day. A couple of hours before bed, it drops about <a href="https://www.sciencedirect.com/science/article/pii/S1087079203000236">0.31°C</a> to help you fall asleep. It will drop about <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7323637/">another 2°C</a> across the night to help you stay asleep.</p> <p>During sleep, your internal temperature and skin work together to achieve a balance between losing and producing heat. Your skin has sensors that pick-up changes in the environment around you. If it gets too warm, these sensors let your body know, which may cause you to kick-off blankets or bed clothes and wake more often leading to poorer sleep quality.</p> <p><a href="https://www.thensf.org/what-is-sleep-quality/">Sleep quality</a> is an important component of sleep health ensuring you get the physical, mental and emotional benefits that come from a good night’s sleep.</p> <p>The <a href="https://www.sciencedirect.com/science/article/pii/S0360132318300325">ideal temperature</a> for sleep varies depending on the season and type of bedding you have but falls between 17°C and 28°C. Keeping your sleeping environment within this range will help you to get the best night’s rest.</p> <h2>So what are cooling blankets?</h2> <p>Cooling blankets are designed to help regulate your body temperature while you sleep.</p> <p>Different technologies and materials are used in their design and construction.</p> <p>We’re not talking about <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2206487/">hospital-grade</a> cooling blankets that are used to reduce fever and prevent injury to the nervous system. These use gel pads with circulating water, or air-cooling systems, connected to automatic thermostats to monitor someone’s temperature.</p> <p>Instead, the type of consumer-grade cooling blankets you might see advertised use a blend of lightweight, breathable materials that draw moisture away from the skin to help you stay cool and dry through the night. They look like regular blankets.</p> <p>Common materials include cotton, bamboo, silk or the fibre <a href="https://goodonyou.eco/how-ethical-is-tencel/">Lyocell</a>, all of which absorb moisture.</p> <p>Manufacturers typically use a <a href="https://www.sleepfoundation.org/best-sheets/best-thread-count-for-sheets">thread count</a> of <a href="https://www.trustsleep.com/how-do-cooling-blankets-work/">300-500</a>, creating air pockets that enhance airflow and moisture evaporation.</p> <p>Some blankets feature a <a href="https://getrest.com.au/blogs/all/unveiling-the-secrets-of-q-max-the-key-to-a-perfect-nights-sleep">Q-Max rating</a>, which indicates how cool the fabric feels against your skin. The higher the value, the cooler the fabric feels.</p> <p>Others feature <a href="https://www.trustsleep.com/how-do-cooling-blankets-work/">phase change materials</a>. These materials were developed by <a href="https://spinoff.nasa.gov/Spinoff2009/ch_4.html">NASA</a> for space suits to keep astronauts comfortable during a spacewalk where temperatures are from roughly <a href="https://www.nasa.gov/humans-in-space/spacewalk-spacesuit-basics/">-157°C to 121°C</a>. Phase change materials in cooling blankets absorb and hold heat producing a cooling effect.</p> <h2>Do they work?</h2> <p>If you believe online reviews, yes, cooling blankets can cool you down and help you sleep better in warmer weather or if you get too hot using normal sheets and blankets.</p> <p>However, there is little scientific research to see if these consumer-grade products work.</p> <p>In a 2021 <a href="https://www.mdpi.com/2071-1050/13/16/9099">study</a> exploring sleep quality, 20 participants slept for three nights under two different conditions.</p> <p>First, they slept with regular bed sheets in an air-conditioned room with the temperature set to their preference. Then, they used cooling bed sheets in an air-conditioned room where the temperature was set 3°C higher than their preference.</p> <p>Participants reported good sleep quality in both conditions but preferred the warmer room with its cooling sheets.</p> <p>This may suggest the use of cooling bedding may help provide a more comfortable night’s sleep.</p> <p>But everyone’s cooling needs varies depending on things like age, health, body temperature, the space you sleep in, and personal preferences.</p> <p>So while these products may work for some people who may be motivated to leave a good review, they may not necessarily work for you.</p> <h2>Are they worth it?</h2> <p>There’s a wide variety of cooling blankets available at different prices to suit various budgets. Positive customer reviews might encourage a purchase, especially for individuals experiencing disrupted sleep at night due to heat.</p> <p>Yet, these cooling blankets have limited scientific research to show they work and to say if they’re worth it. So it’s up to you.</p> <h2>What else can I do if I’m a hot sleeper?</h2> <p>If a cooling blanket isn’t for you, there are other things you can do to stay cool at night, such as:</p> <ul> <li> <p>using air conditioning or a fan</p> </li> <li> <p>placing a damp towel under or over you</p> </li> <li> <p>wearing lightweight or minimal sleepwear and avoiding thick or synthetic fabrics, such as nylon, that can trap heat</p> </li> <li> <p>if you usually share a bed, on hot nights, consider sleeping by yourself to avoid excess body heat from your partner.</p> </li> </ul> <p>On a final note, if you often struggle with hot, disturbed sleep, you can check in with your health-care provider. They can see if there is a medical explanation for your disturbed sleep and advise what to try next.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/244158/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/linda-grosser-1461631">Linda Grosser</a>, Research Associate, Behaviour-Brain-Body Research Centre, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> and <a href="https://theconversation.com/profiles/luana-main-2270550">Luana Main</a>, Associate Professor in Applied Sport Science, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</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/what-are-cooling-blankets-can-they-really-help-me-sleep-244158">original article</a>.</em></p> </div>

Home & Garden

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Can you get sunburnt or UV skin damage through car or home windows?

<div class="theconversation-article-body"> <p><em><a href="https://theconversation.com/profiles/theresa-larkin-952095">Theresa Larkin</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a></em></p> <p>When you’re in a car, train or bus, do you choose a seat to avoid being in the sun or do you like the sunny side?</p> <p>You can definitely feel the sun’s heat through a window. But can you get sunburn or skin damage when in your car or inside with the windows closed?</p> <p>Let’s look at how much UV (ultraviolet) radiation passes through different types of glass, how tinting can help block UV, and whether we need sunscreen when driving or indoors.</p> <h2>What’s the difference between UVA and UVB?</h2> <p>Of the <a href="https://www.who.int/news-room/questions-and-answers/item/radiation-ultraviolet-(uv)#:%7E:text=Most%20solar%20UVB%20is%20filtered,for%20the%20immediate%20tanning%20effect.">total UV</a> radiation that reaches Earth, about 95% is UVA and 5% is UVB.</p> <p>UVB only reaches the <a href="https://theconversation.com/curious-kids-why-dont-burns-bleed-130792">upper layers</a> of our skin but <a href="https://theconversation.com/what-is-the-uv-index-an-expert-explains-what-it-means-and-how-its-calculated-173146">is the major cause</a> of sunburn, cataracts and skin cancer.</p> <p>UVA <a href="https://theconversation.com/sunscreen-why-wearing-it-even-in-winter-could-be-a-good-idea-219640">penetrates deeper</a> into our skin and causes cell damage that leads to skin cancer.</p> <figure class="align-center "><img src="https://images.theconversation.com/files/646357/original/file-20250203-17-c897dp.jpg?ixlib=rb-4.1.0&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/646357/original/file-20250203-17-c897dp.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=416&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/646357/original/file-20250203-17-c897dp.jpg?ixlib=rb-4.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=416&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/646357/original/file-20250203-17-c897dp.jpg?ixlib=rb-4.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=416&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/646357/original/file-20250203-17-c897dp.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=523&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/646357/original/file-20250203-17-c897dp.jpg?ixlib=rb-4.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=523&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/646357/original/file-20250203-17-c897dp.jpg?ixlib=rb-4.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=523&amp;fit=crop&amp;dpr=3 2262w" alt="Graphic showing UVA and UVB penetrating skin" /><figcaption><span class="caption">UVA penetrates deeper than UVB.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-vector/difference-radiation-types-sunlight-which-harmful-669925423">Shutterstock/solar22</a></span></figcaption></figure> <h2>Glass blocks UVA and UVB radiation differently</h2> <p>All <a href="https://onlinelibrary.wiley.com/doi/10.1111/phpp.12022">glass</a> used in house, office and car windows completely blocks UVB from passing through.</p> <p>But only laminated glass can completely block UVA. UVA <a href="https://www.skincancer.org/blog/sneaky-ways-youre-being-exposed-to-the-suns-uv-rays/#:%7E:text=UVB%20rays%2C%20the%20primary%20sunburn,the%20rays%20will%20reach%20you">can pass through</a> other glass used in car, house and office windows and <a href="https://theconversation.com/sunscreen-why-wearing-it-even-in-winter-could-be-a-good-idea-219640">cause skin damage</a>, increasing the risk of cancer.</p> <h2>Car windscreens block UVA, but the side and rear windows don’t</h2> <p>A car’s front windscreen lets in lots of sunshine and light. Luckily it <a href="https://onlinelibrary.wiley.com/doi/10.1111/phpp.12022">blocks 98% of UVA radiation</a> because it is made of two layers of laminated glass.</p> <p>But the side and rear car windows are made of tempered glass, which doesn’t completely block UVA. A <a href="https://jamanetwork.com/journals/jamaophthalmology/fullarticle/2522190">study of 29 cars</a> found a range from 4% to almost 56% of UVA passed through the side and rear windows.</p> <p>The UVA protection was not related to the car’s age or cost, but to <a href="https://www.sciencedirect.com/science/article/pii/S0190962205046244?casa_token=qxVQnQ_mFjEAAAAA:5n6QVYBb22gfsWNLxfxbNtsibJ1JXl_C7RtRhsaQLFVkRocFgoWiI4BnNyMGO35EnyIsLNhFK90">the type</a> of glass, its colour and whether it has been tinted or coated in a protective film. Grey or bronze coloured glass, and window tinting, all increase UVA protection. <a href="https://academic.oup.com/tropej/article/59/6/496/1660803">Window tinting</a> blocks around 95% of UVA radiation.</p> <p>In a separate study from Saudi Arabia, researchers fitted drivers with a <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9797294/">wearable radiation monitor</a>. They found drivers were exposed to UV index ratings up to 3.5. (In Australia, sun protection <a href="https://www.cancer.org.au/cancer-information/causes-and-prevention/sun-safety/about-sunscreen/spf50-sunscreen">is generally recommended</a> when the UV index is 3 or above – at this level it takes pale skin about 20 minutes to burn.)</p> <p>So if you have your windows tinted, you should not have to wear sunscreen in the car. But without tinted windows, you can accumulate skin damage.</p> <h2>UV exposure while driving increases skin cancer risk</h2> <p>Many people spend a lot of time in the car – for work, commuting, holiday travel and general transport. Repeated UVA radiation exposure through car side windows might go unnoticed, but it can affect our skin.</p> <p>Indeed, skin cancer is more common on the driver’s side of the body. A <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3117975/">study in the United States</a> (where drivers sit on the left side) found more skin cancers on the left than the right side for the face, scalp, arm and leg, including 20 times more for the arm.</p> <p><a href="https://pubmed.ncbi.nlm.nih.gov/20226568/">Another US study</a> found this effect was higher in men. For <a href="https://www.cancerresearchuk.org/about-cancer/melanoma/stages-types/melanoma-in-situ-stage-0#:%7E:text=What%20is%20melanoma%20in%20situ,grown%20deeper%20into%20the%20skin.">melanoma in situ</a>, an early form of melanoma, 74% of these cancers were on the on the left versus 26% on the right.</p> <p>Earlier Australian studies reported more <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC1340770/">skin damage</a> and more <a href="https://jamanetwork.com/journals/jamadermatology/fullarticle/555250">skin cancer</a> on the right side.</p> <p>Cataracts and other eye damage are also <a href="https://www.aoa.org/news/clinical-eye-care/diseases-and-conditions/cataracts-and-uv-exposure-in-driver-side-windows?sso=y">more common on the driver’s side</a> of the body.</p> <h2>What about UV exposure through home or office windows?</h2> <p>We see UV damage from sunlight through our home windows in faded materials, furniture or plastics.</p> <p>Most glass used in residential windows lets a lot of UVA pass through, <a href="https://onlinelibrary.wiley.com/doi/10.1111/j.1600-0781.2009.00434.x">between 45 and 75%</a>.</p> <p>Single-pane glass lets through the most UVA, while thicker, tinted or coated glass blocks more UVA.</p> <p>The best options are laminated glass, or double-glazed, tinted windows that allow less than 1% of UVA through.</p> <p><a href="https://onlinelibrary.wiley.com/doi/10.1111/phpp.12022">Skylights</a> are made from laminated glass, which completely stops UVA from passing through.</p> <p>Most office and commercial window glass has better UVA protection than residential windows, allowing <a href="https://www.sciencedirect.com/science/article/pii/S0190962205046244?casa_token=qxVQnQ_mFjEAAAAA:5n6QVYBb22gfsWNLxfxbNtsibJ1JXl_C7RtRhsaQLFVkRocFgoWiI4BnNyMGO35EnyIsLNhFK90#bib17">less than 25% of UVA transmission</a>. These windows are usually double-glazed and tinted, with reflective properties or UV-absorbent chemicals.</p> <p>Some <a href="https://theconversation.com/smart-windows-could-be-the-next-big-thing-in-renewable-heating-245053">smart windows</a> that reduce heat using chemical treatments to darken the glass can also block UVA.</p> <h2>So when should you wear sunscreen and sunglasses?</h2> <p>The biggest risk with skin damage while driving is having the windows down or your arm out the window in direct sun. Even untinted windows will reduce UVA exposure to some extent, so it’s better to have the <a href="https://theconversation.com/i-cant-get-sunburnt-through-glass-shade-or-in-water-right-5-common-sunburn-myths-busted-150640">car window up</a>.</p> <p>For home windows, <a href="https://onlinelibrary.wiley.com/doi/10.1111/phpp.12022">window films or tint</a> can increase UVA protection of single pane glass. UVA blocking by glass is similar to protection by sunscreen.</p> <p>When you need to use sunscreen <a href="https://onlinelibrary.wiley.com/doi/pdf/10.5694/j.1326-5377.2006.tb00267.x">depends on</a> your skin type, latitude and time of the year. In a car without tinted windows, you could burn after one hour in the middle of the day in summer, and two hours in the middle of a winter’s day.</p> <p>But in the middle of the day next to a home window that allows more UVA to pass through, it <a href="https://onlinelibrary.wiley.com/doi/pdf/10.5694/j.1326-5377.2006.tb00267.x">could</a> take only 30 minutes to burn in summer and one hour in winter.</p> <p>When the UV index is above three, it is recommended you <a href="https://theconversation.com/sunglasses-dont-just-look-good-theyre-good-for-you-too-heres-how-to-choose-the-right-pair-245270">wear protective sunglasses</a> while driving or next to a sunny window to avoid eye damage.<!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/theresa-larkin-952095">Theresa Larkin</a>, Associate Professor of Medical Sciences, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a></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/can-you-get-sunburnt-or-uv-skin-damage-through-car-or-home-windows-246599">original article</a>.</em></p> </div>

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Vitamin B6 is essential – but too much can be toxic. Here’s what to know to stay safe

<div class="theconversation-article-body"> <p><em><a href="https://theconversation.com/profiles/vasso-apostolopoulos-105605">Vasso Apostolopoulos</a>, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a> and <a href="https://theconversation.com/profiles/jack-feehan-1239419">Jack Feehan</a>, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a></em></p> <p>In recent weeks, <a href="https://www.abc.net.au/news/2025-01-08/vitamin-b6-toxicity-peripheral-neuropathy-health-supplements/104793006">reports have been circulating</a> about severe reactions in people who’ve taken over-the-counter vitamin B6 supplements.</p> <p>Vitamin B6 poisoning can injure nerves and lead to symptoms including numbness, tingling and even trouble walking and moving.</p> <p>In some cases, those affected <a href="https://www.abc.net.au/news/2025-01-28/vitamin-b6-toxicity-cases-rise-vitamins-supplements-tga-review/104863232">didn’t know the product contained</a> any vitamin B6.</p> <p>So what is vitamin B6, where is it found and how much is too much? Here’s what you need to know about this essential nutrient.</p> <h2>What is vitamin B6?</h2> <p>Vitamin B6 (also known as pyridoxine) is a group of six compounds that share a similar chemical structure.</p> <p>It is an essential nutrient, meaning we need it for normal body functions, but we can’t produce it ourselves.</p> <p><a href="https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-b6">Adults aged 19–50</a> need 1.3mg of vitamin B6 per day. The recommended dose is lower for teens and children, and higher for those aged 51 and over (1.7mg for men and 1.5mg for women) and people who are breastfeeding or pregnant (1.9mg).</p> <p>Most of us get <a href="https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/">this in our diet</a> – largely from animal products, including meat, dairy and eggs.</p> <p>The vitamin is also available in a range of different plant foods, including spinach, kale, bananas and potatoes, so deficiency is <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8150266/">rare</a>, even for vegetarians and vegans.</p> <p>The vitamin B6 we consume in the diet is inactive, meaning the body can’t use it. To activate B6, the liver transforms it into a compound called pyridoxal-5’-phosphate (PLP).</p> <p>In this form, vitamin B6 helps the body with more than 140 cellular functions, including building and breaking down proteins, producing red blood cells, regulating blood sugar and supporting brain function.</p> <p>Vitamin B6 is important for <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6071262/">overall health</a> and has also been associated with reduced <a href="https://pubmed.ncbi.nlm.nih.gov/28376200/">cancer</a> risk and <a href="https://www.sciencedirect.com/science/article/abs/pii/S0098299716300395">inflammation</a>.</p> <p>Despite being readily available in the diet, vitamin B6 is also widely included in various supplements, multivitamins and other products, such as Berocca and energy drinks.</p> <h2>Should we be worried about toxicity?</h2> <p>Vitamin B6 toxicity is extremely rare. It <a href="https://europepmc.org/article/nbk/nbk470579?crsi=6624972170&amp;cicada_org_src=healthwebmagazine.com&amp;cicada_org_mdm=direct&amp;client=bot">almost never occurs from dietary intake alone</a>, unless there is a genetic disorders or disease that stops nutrient absorption (such as coeliac disease).</p> <p>This is because all eight vitamins in the B group are water-soluble. If you consume more of the vitamin than your body needs, it can be excreted readily and harmlessly in your urine.</p> <p>However, in some rare cases, <a href="https://pubmed.ncbi.nlm.nih.gov/37447150/">excessive vitamin B6</a> accumulates in the blood, resulting in a condition called peripheral neuropathy. We’re still not sure why this occurs in some people but not others.</p> <p>Peripheral neuropathy <a href="https://my.clevelandclinic.org/health/diseases/14737-peripheral-neuropathy">occurs when the sensory nerves</a> – those outside our brain and spinal cord that send information to the central nervous system – are damaged and unable to function. This can be caused by a wide range of diseases (and is most well known in type 2 diabetes).</p> <p>The most common symptoms are numbness and tingling, though in some cases patients may experience difficulty with balance or walking.</p> <p>We don’t know exactly how excess vitamin B6 causes peripheral neuropathy, but it is thought to <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8483950/">interfere with how the neurotransmitter GABA</a> sends signals to the sensory nerves.</p> <p>Vitamin B6 can cause permanent damage to nerves. <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10343656/">Studies have shown</a> symptoms improved when the person stopped taking the supplement, although they didn’t completely resolve.</p> <h2>What is considered excessive? And has this changed?</h2> <p><a href="https://www.cureus.com/articles/199499-vitamin-b6-toxicity-secondary-to-daily-multivitamin-use-a-case-report#!/">Toxicity usually occurs</a> only when people take supplements with high doses of B6.</p> <p>Until 2022, only products with more than 50mg of vitamin B6 were required to display a warning about peripheral neuropathy. But the <a href="https://www.tga.gov.au/news/safety-updates/peripheral-neuropathy-supplementary-vitamin-b6-pyridoxine">Therapeutic Goods Administration lowered this</a> and now requires any product containing more than 10mg of vitamin B6 to carry a warning.</p> <p>The Therapeutic Goods Administration has also halved the daily upper limit of vitamin B6 a product can provide – from 200mg to 100mg.</p> <p>These changes followed a review by the administration, after receiving 32 reports of peripheral neuropathy in people taking supplements. Two thirds of these people were taking less than 50mg of vitamin B6.</p> <p>The <a href="https://www.tga.gov.au/news/safety-updates/peripheral-neuropathy-supplementary-vitamin-b6-pyridoxine#what-should-health-professionals-do">Therapeutic Goods Administration acknowledges</a> the risk varies between individuals and a lot is unknown. Its review could not identify a minimum dose, duration of use or patient risk factors.</p> <h2>But I thought B vitamins were good for me?</h2> <p>Too much of anything can cause problems.</p> <p>The updated guidelines are likely to significantly lower the risk of toxicity. They also make consumers more aware of which products contain B6, and the risks.</p> <p>The Therapeutic Goods Administration will continue to monitor evidence and revise guidelines if necessary.</p> <p>While vitamin B6 toxicity remains very rare, there are still many questions about why some people get peripheral neuropathy with lower dose supplements.</p> <p>It could be that some specific vitamin B compounds have a stronger effect, or some people may have genetic vulnerabilities or diseases which put them <a href="https://www.sciencedirect.com/science/article/pii/S2161831322004781">at higher risk</a>.</p> <h2>So what should I do?</h2> <p>Most people don’t need to actively seek vitamin B6 in supplements.</p> <p>However, many reports to the Therapeutic Goods Administration were of vitamin B6 being added to supplements labelled as magnesium or zinc – and some weren’t aware they were consuming it.</p> <p>It is important to always check the label if you are taking a new medicine or supplement, especially if it hasn’t been explicitly prescribed by a health-care professional.</p> <p>Be particularly cautious if you are taking multiple supplements. While one multivitamin is unlikely to cause an issue, adding a magnesium supplement for cramping, or a zinc supplement for cold and flu symptoms, may cause an excessive vitamin B6 dose over time, and increase your risk.</p> <p>Importantly, pay attention to symptoms that may indicate peripheral neuropathy, such as pins and needles, numbness, or pain in the feet or hands, if you do change or add a supplement.</p> <p>Most importantly, if you need advice, you should talk to your doctor, dietitian or pharmacist.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/248443/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/vasso-apostolopoulos-105605">Vasso Apostolopoulos</a>, Distinguished Professor, Professor of Immunology, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a> and <a href="https://theconversation.com/profiles/jack-feehan-1239419">Jack Feehan</a>, Vice Chancellors Senior Research Fellow in Immunology, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</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/vitamin-b6-is-essential-but-too-much-can-be-toxic-heres-what-to-know-to-stay-safe-248443">original article</a>.</em></p> </div>

Body

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Tonsils can grow back after they’ve been removed – here’s which other body parts can regenerate

<div class="theconversation-article-body"><em><a href="https://theconversation.com/profiles/adam-taylor-283950">Adam Taylor</a>, <a href="https://theconversation.com/institutions/lancaster-university-1176">Lancaster University</a></em></p> <p>The human body is composed of over <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6085824/">37 trillion cells</a>, each with a limited lifespan. These cells are continuously replaced to maintain organ and system function. Yet over time, or as a result of damage, the number of functioning cells can decrease to a level that causes symptoms or even organ failure.</p> <p>Regeneration of organs and systems is a scientific holy grail that relies on <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9973391/">stem cells</a>, but due to their limited number and slow division rate, this isn’t a practical route to organ regeneration. It would take many years to repopulate all the cell types needed.</p> <p>However, some people see organs “reappear”, like <a href="https://edition.cnn.com/2025/01/02/health/tonsils-regrow-sore-throat/index.html">Katy Golden</a> who had her tonsils removed for a second time as an adult after they grew back over 40 years.</p> <p>One reason that tonsils may grow back is that one of the operations to remove them is a <a href="https://pubmed.ncbi.nlm.nih.gov/22431869/">partial tonsillectomy</a>. Only removing part of the tonsils leads to a quicker recovery and fewer complications, but around <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5639321/">6% of children may see regrowth</a>, which may require further surgery in later life.</p> <p>Most people associate organ regrowth and regeneration with the liver. As little as <a href="https://www.nih.gov/news-events/nih-research-matters/cells-maintain-repair-liver-identified">10% of the liver</a> can regrow into a fully functioning liver. This is also how partial liver transplants allow the <a href="https://bmcsurg.biomedcentral.com/articles/10.1186/s12893-019-0606-5">donor to “regrow”</a> a normal sized and fully functioning liver.</p> <p>One organ that has a surprising capacity to regenerate is the spleen and sometimes it can regenerate without people realising.</p> <p>The spleen is a high-risk organ for injury and is the <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4056798/">most commonly injured organ</a> in blunt abdominal trauma during traffic collisions, sporting injuries or trivial activities such as <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8551460/">bumping into furniture</a>.</p> <p>The spleen is at high risk because it has lots of blood vessels and hence lots of blood, but is only surrounded by a <a href="https://pubmed.ncbi.nlm.nih.gov/31623879/">thin capsule</a> that can tear in trauma, allowing blood to leak out. This can <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6783166/">result in death</a> if not treated promptly.</p> <p>What may also happen is small pieces of the spleen – sometimes just a few cells – can become free in the abdomen and go on to “grow” where they settle – termed <a href="https://ajronline.org/doi/10.2214/AJR.11.7896">splenosis</a>, going on to have <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4762861/">similar functional activity</a> to a mature, normally located spleen. This can be beneficial for those who have to have their spleen removed due to traumatic injury, with some reports suggesting regeneration in up to <a href="https://pubmed.ncbi.nlm.nih.gov/2603609/">66% of patients</a>.</p> <p>In the last few years, our lungs have also been shown to have regenerative capacity. It is well known that smoking and other pollutants <a href="https://www.ncbi.nlm.nih.gov/books/NBK53021/">destroy the alveoli</a> (tiny air sacs) where oxygen is passed to the blood. Stopping smoking has been shown to allow cells that have avoided damage from the cancer-causing chemicals in tobacco smoke to help <a href="https://www.nature.com/articles/s41586-020-1961-1">regenerate and repopulate</a> the lining of parts of the airways with healthy cells.</p> <p>Where a lung has been removed, the remaining lung has to adapt to support the tissues of the body and ensure enough oxygen gets to them. Studies have shown that the remaining lung <a href="https://pubmed.ncbi.nlm.nih.gov/22808959/">increases the number of alveoli</a> it has, rather than the remaining alveoli compensating by getting bigger to take up more oxygen.</p> <p>It isn’t just organs inside that regenerate. One organ that constantly does so on a humongous scale is the skin.</p> <p>As the largest organ, it has multiple barrier functions to keep things such as <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4529263/">water in</a> and <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6283644/">germs out</a>. With a <a href="https://www.sciencedirect.com/science/article/abs/pii/S0378517322004057">surface area of almost 2m²</a>, the skin requires a significant amount of regeneration to replenish the 500,000,000 cells that are lost each day – that’s over <a href="https://pubmed.ncbi.nlm.nih.gov/15541634/">2g of skin cells per day</a>.</p> <h2>Tissue regeneration is much more common</h2> <p>One of the most active regenerative tissues is the endometrial lining of the uterus which is shed every 28 days as part of the menstrual cycle and goes through about <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10308170/">450 cycles</a> of this during a woman’s life.</p> <p>This layer varies between <a href="https://pubs.rsna.org/doi/10.1148/rg.2017170008">0.5 and 18mm in thickness</a> depending on the stage of the menstrual cycle, the <a href="https://journals.physiology.org/doi/full/10.1152/physrev.00031.2019">functional cells</a> that are lost along with the blood from vessels that support a fertilised egg if it implants.</p> <p>Men’s genitalia can also show regeneration. <a href="https://www.nhs.uk/contraception/methods-of-contraception/vasectomy-male-sterilisation/what-is-it/">Vasectomy</a>, which removes a piece of the tube (<a href="https://www.cancer.gov/publications/dictionaries/cancer-terms/def/vas-deferens">vas deferens</a>) connecting the testes to the openings in the urethra, is used to reduce the chance of pregnancy by preventing sperm moving from the testes out of the penis.</p> <p>However, the cut ends of the ducts have shown regenerative capacity and reconnected. Some sections, where <a href="https://jamanetwork.com/journals/jamasurgery/article-abstract/536907">up to 5cm</a> has been restricted or removed, have shown regeneration, even through <a href="https://bmcurol.biomedcentral.com/articles/10.1186/1471-2490-6-25">scar tissue</a>. This “recanalisation” can result in unexpected pregnancies.</p> <p>Bone is another tissue that can regenerate. If you’ve ever broken a bone, you’ll know that it repairs so that (eventually) you will regain function.</p> <p>This process of repairing the break takes six to eight weeks. But the process of regenerating the bone architecture and strength <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5365304/">continues for months and years</a> beyond this date.</p> <p>However, with <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6667184/">increasing age</a> and in <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5643776/">post-menopausal woman</a>, this process slows and the bone may not regenerate to its <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6667184/">previous strength</a> or <a href="https://pubmed.ncbi.nlm.nih.gov/15763602/">structure</a>.</p> <p>Where paired organs exist and one is lost, there is good evidence that the remaining organ can increase its functional ability to help the body cope with maintaining function. For example, when one kidney is removed, the remaining kidney <a href="https://www.kidneyregistry.com/for-donors/kidney-donation-blog/what-changes-after-kidney-donation/">enlarges</a> to handle the extra workload, filtering blood and eliminating waste efficiently.</p> <p>Although organ regeneration is rare, it does happen and typically takes years to manifest because organs are complex structures. Work continues to try to understand how scientists can develop this knowledge to help with the shortage of donor organs. Thankfully, tissue regeneration happens much more often than many people might suppose, and it is a much-needed part of staying alive.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/246653/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/adam-taylor-283950"><em>Adam Taylor</em></a><em>, Professor and Director of the Clinical Anatomy Learning Centre, <a href="https://theconversation.com/institutions/lancaster-university-1176">Lancaster University</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/tonsils-can-grow-back-after-theyve-been-removed-heres-which-other-body-parts-can-regenerate-246653">original article</a>.</em></p> </div>

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Electrolyte beverages can help your body stay balanced − but may worsen symptoms if you’re sick

<div class="theconversation-article-body"><em><a href="https://theconversation.com/profiles/bryn-beeder-2260643">Bryn Beeder</a>, <a href="https://theconversation.com/institutions/miami-university-1934">Miami University</a></em></p> <p>For generations, <a href="https://performancepartner.gatorade.com/products">Gatorade</a> and similar electrolyte beverages have been helpful tools for athletes seeking a competitive edge.</p> <p>In 1965, <a href="https://explore.research.ufl.edu/historical-markers/gatorades-birthplace/">Dr. Robert Cade and a team of scientists</a> at the University of Florida College of Medicine created Gatorade to help their football players combat heat exhaustion and muscle cramps during long practices in extreme temperatures.</p> <p>The drink’s winning formula of water, sodium, potassium and sugar works effectively with the human body to keep users hydrated, refueling them with energy and optimizing muscle function.</p> <p>While I don’t work for or receive funding from Gatorade, <a href="https://miamioh.edu/profiles/ehs/bryn-beeder.html">as a registered dietitian and nutrition instructor</a>, I’ve watched how specific electrolyte beverages can be handpicked to boost hydration in hospitalized patients, student athletes and even myself.</p> <p>And while Gatorade was one of the first electrolyte beverages heavily marketed to consumers, its ingredient combination has paved the way for the creation of even more sport and electrolyte beverages on the grocery store shelves today. If you’re looking to gain a specific nutritional edge from a sports drink, you can seek out a registered dietitian for an individualized plan. Otherwise, if you’ve ever wondered what makes these colorful beverages a nutrition attraction, here’s a closer look at some key ingredients.</p> <h2>The importance of hydration</h2> <p>Whether people are athletes or not, the human body is constantly losing water through normal human functions such as sweating, urinating and even breathing. When water is lost, the body also excretes key electrolytes such as <a href="https://www.cdc.gov/salt/sodium-potassium-health/index.html">potassium and sodium</a>. These electrolytes are crucial for everything from heart function to muscle contractions.</p> <p><a href="https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes">Electrolytes</a> get their “electro” name from having an electrical charge when dissolved in water. This charge allows them to work throughout the body in chemical reactions that maintain normal brain functioning, balance fluids inside and outside of body cells and even balance how acidic or alkaline your blood is.</p> <figure><iframe src="https://www.youtube.com/embed/l3VWb0mUS7Y?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption><span class="caption">Electrolytes can help you rehydrate after a workout by balancing fluids in our cells.</span></figcaption></figure> <p>Major stress on the body can accelerate the <a href="https://my.clevelandclinic.org/health/diseases/9013-dehydration">dehydration process</a> – whether it’s intentional, like running a 5K, or unintentional, like getting a nasty stomach bug. If left unchecked, dehydration can cause more serious complications, such as fainting and irregular heartbeats.</p> <p>To prevent these complications, you need to replenish the fluids and electrolytes you’re losing. Stressful scenarios such as exercise and sickness are a perfect time to consider an electrolyte replacement drink.</p> <h2>A closer look at Gatorade’s ingredients</h2> <p>Water, the main ingredient in most sports drinks, <a href="https://www.eatright.org/health/essential-nutrients/water/how-much-water-do-you-need">hydrates you</a>. The human body is made up of <a href="https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body">approximately 60% water</a>, so to stay hydrated, it is important to listen to your body and drink water regularly. When the body’s water volume is decreased, it sends thirst signals to the brain.</p> <p>However, these signals often lag behind your hydration status. So, once you feel thirsty, your body is likely already slightly dehydrated. For a more accurate hydration assessment, check the <a href="https://health.clevelandclinic.org/what-urine-color-means">color of your urine</a>. Darker yellow or golden urine? Grab some water. Pale yellow or clear urine? Keep up the good hydration.</p> <p><a href="https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes">Sodium, another ingredient in Gatorade, attracts water</a>. When you are dehydrated, the body’s blood is more concentrated because less water is circulating overall.</p> <p>When you have a lower blood volume, your blood vessels don’t expand as much as they normally would – ultimately lowering blood pressure. If blood pressure drops too quickly due to dehydration, you might feel dizziness, lightheadedness, nausea or weakness.</p> <p>The good news is that sodium actively pulls water into the bloodstream. So during an intense workout or while dealing with a dehydrating illness, consuming a salty snack or sports beverage can help.</p> <p><a href="https://health.clevelandclinic.org/potassium">The potassium in Gatorade regulates muscle contractions</a>. This electrolyte is especially critical for regulating your heartbeat, and it also aids in normal skeletal muscle contractions. If the body lacks enough potassium, painful muscle cramps or dizziness can disrupt your workout or day.</p> <p><a href="https://my.clevelandclinic.org/health/articles/15416-carbohydrates">Sugar provides quick energy</a> and nutrient absorption power. A traditional Gatorade beverage contains glucose and dextrose, which are both known as simple sugars. A simple sugar is one that the body can quickly digest and absorb, with the goal of quickly increasing blood sugar.</p> <p>Strenuous aerobic exercise or strength training for longer than 60 minutes, performing activities in very hot or humid climates, or the physical strain of an unwelcome illness can all rev the body’s metabolism and quickly deplete <a href="https://medlineplus.gov/bloodglucose.html">blood glucose</a>. When glucose levels drop, you may experience fatigue, weakness, lightheadedness, nausea or difficulty concentrating.</p> <p>The nutrient combination found in Gatorade was designed with athletes in mind, but it is also sometimes discussed as a remedy to consider during an unpleasant bout of gastrointestinal illness. <a href="https://my.clevelandclinic.org/health/diseases/4108-diarrhea">Diarrhea</a> and <a href="https://my.clevelandclinic.org/health/symptoms/8106-nausea--vomiting">vomiting</a> are easy routes for electrolytes such as sodium and potassium to escape.</p> <p>Energy drinks’ combination of simple sugars, water and electrolytes may be one strategy to maintain hydration during a time when food and fluids are difficult to stomach.</p> <p>However, be cautious – many traditional sports drinks have a high sugar content aimed at refueling lost energy during a workout. When that same sugar content is introduced to an upset gastrointestinal tract, it can pull in extra water, leading to more diarrhea. If you find yourself in this situation, here are some other options to consider.</p> <p>Opt for a lower-sugar electrolyte beverage. Beverages to consider include Pedialyte or even a broth-based soup. Both will hydrate with minimal added sugar content.</p> <p>The human body is incredibly efficient at managing nutrients in the blood. In most cases, balanced meals and water consumption are enough to meet your daily nutrient needs. During intense physical exercise or an unexpected illness, however, the body may struggle to maintain its usual balance.</p> <p>If you notice unusual symptoms such as dizziness, fatigue or persistent thirst, your body will need attention. In specific cases of dehydration from exercise or illness, a sports drink like Gatorade can be a simple tool to help you bounce back to your best self.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/243763/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/bryn-beeder-2260643">Bryn Beeder</a>, Visiting Instructor in Kinesiology, Nutrition, and Health, <a href="https://theconversation.com/institutions/miami-university-1934">Miami University</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/electrolyte-beverages-can-help-your-body-stay-balanced-but-may-worsen-symptoms-if-youre-sick-243763">original article</a>.</em></p> </div>

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You can train your nose – and 4 other surprising facts about your sense of smell

<div class="theconversation-article-body"> <p><em><a href="https://theconversation.com/profiles/lynn-nazareth-1650578">Lynn Nazareth</a>, <a href="https://theconversation.com/institutions/csiro-1035">CSIRO</a></em></p> <p>Would you give up your sense of smell to keep your hair? What about your phone?</p> <p>A <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8946147/">2022 US study</a> compared smell to other senses (sight and hearing) and personally prized commodities (including money, a pet or hair) to see what people valued more.</p> <p>The researchers found smell was viewed as much less important than sight and hearing, and valued less than many commodities. For example, half the women surveyed said they’d choose to keep their hair over sense of smell.</p> <p>Smell often goes under the radar as one of the least valued senses. But it is one of the <a href="https://royalsocietypublishing.org/doi/10.1098/rsob.200330">first sensory systems vertebrates developed</a> and is linked to your mental health, memory and more.</p> <p>Here are five fascinating facts about your olfactory system.</p> <h2>1. Smell is linked to memory and emotion</h2> <p>Why can the waft of fresh baking trigger joyful childhood memories? And why might a certain perfume jolt you back to a painful breakup?</p> <p>Smell is directly linked to both your memory and emotions. This connection was first established by American psychologist <a href="https://www.jstor.org/stable/16002">Donald Laird in 1935</a> (although French novelist <a href="https://www.penguin.co.uk/articles/2020/07/more-than-cake-unravelling-the-mysteries-of-proust-s-madeleine">Marcel Proust had already made it famous</a> in his reverie about the scent of madeleines baking.)</p> <p>Odours are first captured by special olfactory nerve cells inside your nose. These cells extend upwards from the roof of your nose towards the smell-processing centre of your brain, called the <a href="https://www.ncbi.nlm.nih.gov/books/NBK55972/">olfactory bulb</a>.</p> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=1000&amp;fit=clip"><img src="https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&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/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=592&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=592&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=592&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=744&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=744&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=744&amp;fit=crop&amp;dpr=3 2262w" alt="Diagram showing odour particles travelling through the nose into the brain." /></a><figcaption><span class="caption">Smells are first detected by nerve cells in the nose.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-illustration/sense-smell-detailed-illustration-olactory-region-1832630776">Axel_Kock/Shutterstock</a></span></figcaption></figure> <p>From the olfactory bulb they form direct connection with the brain’s <a href="https://my.clevelandclinic.org/health/body/limbic-system">limbic system</a>. This includes the <a href="https://www.sciencedirect.com/science/article/pii/S1879729610001237">amygdala</a>, where emotions are generated, and the <a href="https://academic.oup.com/brain/article/133/9/2509/357465">hippocampus</a>, where memories are created.</p> <p>Other senses – such as sight and hearing – aren’t directly connected to the lymbic system.</p> <p>One <a href="https://www.sciencedirect.com/science/article/pii/S0028393203002161">2004 study</a> used functional magnetic resonance imaging to demonstrate odours trigger a much stronger emotional and memory response in the brain than a visual cue.</p> <h2>2. Your sense of smell constantly regenerates</h2> <p>You can lose your ability to smell due to injury or infection – for example during and after a COVID infection. This is known as <a href="https://link.springer.com/article/10.1007/s00441-020-03381-9">olfactory dysfunction</a>. In most cases it’s temporary, returning to normal within a few weeks.</p> <p>This is because every few months <a href="https://www.nature.com/articles/s41593-020-0587-9">your olfactory nerve cells die and are replaced</a> by new cells.</p> <p>We’re not entirely sure how this occurs, but it likely involves your nose’s <a href="https://www.cell.com/heliyon/fulltext/S2405-8440(24)05979-6">stem cells</a>, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2387238/#:%7E:text=When%20the%20olfactory%20nerves%20and,reestablish%20connections%20with%20the%20bulb">the olfactory bulb</a> and <a href="https://onlinelibrary.wiley.com/doi/10.1002/cne.23694">other cells</a> in the olfactory nerves.</p> <p>Other areas of your nervous system – including your brain and spinal cord – cannot regenerate and repair after an injury.</p> <p>Constant regeneration may be a protective mechanism, as the olfactory nerves are vulnerable to damage caused by the external environment, including toxins (such as cigarette smoke), chemicals and pathogens (<a href="https://academic.oup.com/jid/article/210/3/419/2908527">such as the flu virus</a>).</p> <p>But following a COVID infection some people might continue to experience a loss of smell. Studies suggest <a href="https://www.sciencedirect.com/science/article/pii/S0092867421012824?via%3Dihub">the virus</a> and a <a href="https://www.science.org/doi/10.1126/scitranslmed.add0484">long-term immune response</a> damages the cells that allow the olfactory system to regenerate.</p> <h2>3. Smell is linked to mental health</h2> <p>Around <a href="https://journals.sagepub.com/doi/full/10.1177/1945892420946254">5% of the global population</a> suffer from anosmia – total loss of smell. An estimated 15-20% suffer partial loss, known as hyposmia.</p> <p>Given smell loss is often a primary and long-term symptom of COVID, these <a href="https://www.nature.com/articles/s41598-024-53919-y">numbers are likely to be higher</a> since the pandemic.</p> <p>Yet in Australia, the prevalence of olfactory dysfunction <a href="https://www1.racgp.org.au/ajgp/2021/september/an-approach-to-olfactory-impairments">remains surprisingly understudied</a>.</p> <p>Losing your sense of smell <a href="https://academic.oup.com/chemse/article/doi/10.1093/chemse/bjab037/6342176">is shown to impact your personal and social relationships</a>. For example, it can mean you miss out on shared eating experiences, or cause changes in sexual desire and behaviour.</p> <p>In older people, declining ability to smell is associated with a <a href="https://academic.oup.com/biomedgerontology/article/79/1/glad139/7207364?login=true">higher risk of depression</a> and <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0107541">even death</a>, although we still don’t know why.</p> <h2>4. Loss of smell can help identify neurodegenerative diseases</h2> <p>Partial or full loss of smell is <a href="https://www.sciencedirect.com/science/article/pii/S1474442217301230?via%3Dihub">often an early indicator for a range of neurodegenerative diseases</a>, including Alzheimer’s and Parkinson’s diseases.</p> <p>Patients <a href="https://www.neurology.org/doi/abs/10.1212/wnl.0000000000001265">frequently report losing their sense of smell</a> years before any symptoms show in body or brain function. However many people are not <a href="https://onlinelibrary.wiley.com/doi/10.1002/9781118971758.ch18">aware they are losing their sense of smell</a>.</p> <p>There are ways you can determine if you have smell loss and to what extent. You may be able to visit a formal <a href="https://www.epworth.org.au/our-services/rehabilitation/brain-injury-and-neurological-disorders/olfactory-impairment-clinic#:%7E:text=Epworth%20is%20the%20first%20rehabilitation,and%20associated%20changes%20in%20taste.">smell testing centre</a> or do a <a href="https://esurvey.uniklinikum-dresden.de/pub/index.php/678693">self-test</a> at home, which assesses your ability to identify household items like coffee, wine or soap.</p> <h2>5. You can train your nose back into smelling</h2> <p>“Smell training” is emerging as a <a href="https://link.springer.com/article/10.1007/s00405-024-08733-7">promising experimental treatment option</a> for olfactory dysfunction. For people experiencing smell loss after COVID, it’s been show to <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9309586/">improve the ability to detect and differentiate odours</a>.</p> <p>Smell training (or “olfactory training”) was first tested in 2009 in a <a href="https://onlinelibrary.wiley.com/doi/10.1002/lary.20101">German psychology study</a>. It involves sniffing robust odours — such as floral, citrus, aromatic or fruity scents — at least twice a day for 10—20 seconds at a time, usually over a 3—6 month period.</p> <p>Participants are asked to focus on the memory of the smell while sniffing and recall information about the odour and its intensity. This is <a href="https://jamanetwork.com/journals/jamaotolaryngology/fullarticle/2782042">believed to help reorganise the nerve connections</a> in the brain, although the exact mechanism behind it is unclear.</p> <p>Some studies recommend using a <a href="https://onlinelibrary.wiley.com/doi/10.1002/lary.20101">single set of scents</a>, while others recommend <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/lary.25245">switching to a new set of odours</a> after a certain amount of time. However <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/lary.26985">both methods show significant improvement</a> in smelling.</p> <p>This training has also been shown to alleviate depressive symptoms and improve cognitive decline both in <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/gps.4725">older adults</a> and those suffering from <a href="https://pubmed.ncbi.nlm.nih.gov/34749425/">dementia</a>.</p> <p>Just like physiotherapy after a physical injury, olfactory training is thought to act like <a href="https://www.sciencedirect.com/science/article/pii/S0149763422003426#sec0005">rehabilitation for your sense of smell</a>. It retrains the nerves in your nose and the connections it forms within the brain, allowing you to correctly detect, process and interpret odours.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/245366/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/lynn-nazareth-1650578">Lynn Nazareth</a>, Research Scientist in Olfactory Biology, <a href="https://theconversation.com/institutions/csiro-1035">CSIRO</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/you-can-train-your-nose-and-4-other-surprising-facts-about-your-sense-of-smell-245366">original article</a>.</em></p> </div>

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How can I keep my cat happy? 5 tips from a vet to help your feline friend live their best life

<div class="theconversation-article-body"> <p><em><a href="https://theconversation.com/profiles/anne-quain-12802">Anne Quain</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p>Around <a href="https://animalmedicinesaustralia.org.au/report/pets-in-australia-a-national-survey-of-pets-and-people-2/">one third of Australian households live with at least one cat</a>, yet surveys tell us the cats’ <a href="https://journals.sagepub.com/doi/10.1177/1098612X19890189">needs are not being met</a>.</p> <p>Cats may <a href="https://www.sup.org/books/media-studies/unified-theory-cats-internet">rule the internet</a>, but humans often misconstrue feline behaviour. Earlier this year, the Washington Post boldly declared <a href="https://www.washingtonpost.com/home/2024/03/12/cats-behavior-misunderstood/">cat’s arent jerks – they’re just misunderstood</a>. This was prompted by research showing that, contrary to unhelpful stereotypes, <a href="https://www.sciencedirect.com/science/article/pii/S1090023323000795">cats are not antisocial</a>. They can and do bond closely with humans.</p> <p>The more we learn about cats, the more we realise they are complex individuals with unique <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8300181/">personalities</a> and preferences, capable of <a href="https://www.nature.com/articles/s41598-024-74006-2">learning</a>.</p> <p>From understanding your cat’s language to keeping them safe and healthy – here are science-backed tips to improve the lives of your feline flatmates.</p> <h2>1. Pay attention to body language</h2> <p>Cats communicate with humans using body language and vocalisation. However, while cats direct meows at humans, and the meows vary depending on the context, humans <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7765146/">are not great at decoding them</a>. But we can read cat body language.</p> <p>For example, slow blinking is likely to indicate a <a href="https://www.nature.com/articles/s41598-020-73426-0">positive emotional state</a>. Cats who are not happy (for example, don’t want to be touched) will freeze, move away, flatten their ears, hiss, or – if they feel they have no other option – scratch or bite.</p> <p>It is better to allow cats to approach you on their terms, rather than pushing for social interaction. A cat approaching you with their tail up is giving a <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8469685/">friendly signal</a>, while a tail swishing from side to side signals annoyance.</p> <p>Cats should always have the option to opt out of any interaction, like being touched. If you aren’t sure, just “<a href="https://www.companionanimalpsychology.com/p/purr-science-of-making-your-cat-happy.html">ask</a>”: stop patting them. If they walk away, they’re not keen. If they rub their head against you, they want to continue the interaction.</p> <h2>2. Provide a healthy environment</h2> <p>The American Association of Feline Practitioners and the International Society of Feline Medicine have agreed upon <a href="https://journals.sagepub.com/doi/full/10.1177/1098612X13477537">five pillars of a healthy feline environment</a>:</p> <ol> <li> <p>A safe space so that cats can retreat if frightened.</p> </li> <li> <p>Multiple, separated key resources (food, water, toileting areas, scratching areas, play areas and resting or sleeping areas) so that cats can comfortably conduct their daily activities.</p> </li> <li> <p>Opportunity for play and predatory behaviour, such as games with wand toys that simulate hunting.</p> </li> <li> <p>Positive, consistent and predictable human-cat interactions, respecting a cat’s choice about whether and how they interact.</p> </li> <li> <p>Respecting the importance of a cat’s senses by avoiding undesirable stimuli (strong smells and loud noises), and providing desirable sensory stimulation (for example, use of <a href="https://theconversation.com/are-catnip-and-treats-like-it-safe-for-cats-heres-how-they-affect-their-minds-and-moods-214947">catnip or silver vine</a>).</p> </li> </ol> <p>These pillars provide a useful checklist. If you read this and realise your cat’s food and water are right next to the litter tray, you can improve your cat’s environment (and their experiences of eating and toileting) by separating these resources right now.</p> <h2>3. Clean the litter tray!</h2> <p>A litter tray may represent an unpleasant chore to you, but the importance of a spacious litter tray to your cat cannot be overstated. Cats <a href="https://www.sciencedirect.com/science/article/pii/S0376635716302972">prefer using a clean litter tray</a>, even if they are the only cat in the household.</p> <p>Cats like to <a href="https://www.sciencedirect.com/science/article/pii/S016815911730151X">spend time in the tray</a> before, during and after toileting, and they generally <a href="https://www.sciencedirect.com/science/article/pii/S1558787814000033">prefer a large tray</a>.</p> <p>Poor litter hygiene is associated with a risk of urinary problems, which can be <a href="https://onlinelibrary.wiley.com/doi/10.1111/jvim.16389">life-threatening</a>. A <a href="https://doi.org/10.1177/1098612X19890189">survey of over 12,000 Australian cat owners</a> found that urinary problems were more common in households with a low number of litter trays per cat, less frequent removal of faeces from the trays, and the use of crystal-type cat litter.</p> <p>If you switch the type of litter you provide, a <a href="https://www.mdpi.com/2076-2615/12/8/946">slow transition</a> is recommended to allow cats to get used to the change.</p> <h2>4. Read the room</h2> <p>Do you have more than one cat? Tension between household cats is common but often overlooked, as it’s not always physical fighting. Signs of inter-cat tension can include prolonged staring, or even blocking the use of resources such as the litter tray or cat door, to prevent other cats from using them.</p> <p>In their <a href="https://journals.sagepub.com/doi/10.1177/1098612X241263465">2024 intercat-tension guidelines</a>, the American Association of Feline Practitioners note this can case chronic fear, anxiety and stress-related illnesses in cats.</p> <p>Learning to recognise and manage tension between household cats can improve the welfare of all parties.</p> <p>When you love your cat, it is tempting to seek to amplify the joy by adopting another. But many cats prefer to be the only cat in the household, and don’t cope well with a <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10083434/">feline flatmate</a>. If they have positive interactions with familiar, trusted humans, they’re unlikely to be lonely.</p> <h2>5. Keep cats and other animals safe</h2> <p>Historically, domesticated cats earned their keep <a href="https://www.sciencedirect.com/science/article/pii/S0169534720300100">protecting grain stores</a> from rodents. But what constitutes responsible cat ownership has changed. Around 65% of Australia’s cat owners <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10215893/">confine their cats</a> indoors always, while 24% keep their cats confined at night.</p> <p>A major driver for indoor-only housing of cats is their <a href="https://theconversation.com/one-cat-one-year-110-native-animals-lock-up-your-pet-its-a-killing-machine-138412">predation of wildlife</a>. Another is concerns about roaming-associated risks to cats, including cat fights, infectious diseases (such as <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9546031/">feline immunodeficiency virus or FIV</a>), misadventure and motor vehicle trauma. But owners of cats kept entirely indoors were more likely to report <a href="https://www.sciencedirect.com/science/article/abs/pii/S0168159119301054?via%3Dihub">“problem” behaviours</a>.</p> <p>Ideally, cats shouldn’t be allowed to free-roam unsupervised where they can harm wildlife, even within the bounds of the property where you live. More than a third of local councils in Australia <a href="https://www.abc.net.au/news/2024-05-19/banning-pet-cats-roaming-native-animals-billions-dollars-council/103856000">now require</a> cats to be contained overnight or 24 hours a day.</p> <p>Outdoor access provides sensory stimulation, with different sights, sounds and smells. Alternatives to free roaming include providing access to a well-designed cat run, harness-training your cat, or supervising your cat.</p> <p>Cats who don’t leave home unless they’re moving house or being taken to the vet, quickly learn to associate the cat carrier with a trip to an unfamiliar environment. It doesn’t take a genius to work out that a vet visit is imminent when the carrier comes out.</p> <p>But that negative association can be changed. <a href="https://www.sciencedirect.com/science/article/pii/S0168159118302703">Cats who were rewarded with treats</a> when they approached, stepped inside or rested in the carrier for six weeks were much less stressed during veterinary visits.</p> <p>Cats are intelligent, and contrary to popular opinion, can be trained. The process can be enriching for cats and humans alike. With patience and commitment, <a href="http://www.smallanimaltalk.com/2017/04/book-review-trainable-cat-plus-that.html">you can train your cat</a> – from a simple “sit” to voluntarily stepping into the cat carrier.</p> <p>In short, give cats choice, respect their “cat-ness”, pay attention to their needs and try to see our world from their point of view. Your cat will be happier for it.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/242774/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/anne-quain-12802">Anne Quain</a>, Senior Lecturer, Sydney School of Veterinary Science, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</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/how-can-i-keep-my-cat-happy-5-tips-from-a-vet-to-help-your-feline-friend-live-their-best-life-242774">original article</a>.</em></p> </div>

Family & Pets

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Even calm people can fly into a rage behind the wheel. Here’s how to curb your road rage – before it’s too late

<div class="theconversation-article-body"> <p><em><a href="https://theconversation.com/profiles/milad-haghani-1454675">Milad Haghani</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a></em></p> <p>If someone bumps into us on the footpath or in the mall, we’re generally quite forgiving. We instinctively apologise or step aside, and usually don’t scream at, stalk, or attack the other person.</p> <p>But put us in a car, and <a href="https://x.com/Boenau/status/1755234912540459059">something changes</a>. People who appear calm in everyday life suddenly tailgate, honk, or shout at strangers. <a href="https://www.sciencedirect.com/science/article/pii/S0925753524002467?casa_token=76NSmREtG8MAAAAA:yFEcndOLjARRfthZMFwOQ3UmPeqgJEwSuAvkaA51rH8fA7v8RzHDamohBhf8Ai7jb3Nrp98pz4I">Problems at work</a> or home can suddenly explode in the form of righteous anger toward other road users.</p> <p>Road rage <a href="https://www.sciencedirect.com/science/article/pii/S0001457523000192">increases crash risk</a>, and victims of road rage incidents often have <a href="https://www.mynrma.com.au/media/press-releases/2024/nrma-releases-worrying-road-rage-data">children in the car</a> with them.</p> <p>So, why does driving <a href="https://www.sciencedirect.com/science/article/pii/S0022437524000914?dgcid=raven_sd_recommender_email">bring out the worst in us</a>? And more importantly, <a href="https://www.sciencedirect.com/science/article/pii/S0001457521001755?dgcid=raven_sd_recommender_email">what can we do about it</a>?</p> <h2>Road rage remains common</h2> <p><a href="https://www.mynrma.com.au/media/press-releases/2024/nrma-releases-worrying-road-rage-data">Recent</a> <a href="https://www.budgetdirect.com.au/car-insurance/research/road-rage-study.html?utm_source=chatgpt.com">surveys</a> indicate road rage remains common in Australia.</p> <p>In September 2024, insurer NRMA <a href="https://www.mynrma.com.au/media/press-releases/2024/nrma-releases-worrying-road-rage-data">reported</a> a survey of 1,464 of its members in two states found many had witnessed road rage incidents such as:</p> <ul> <li>tailgating (71%)</li> <li>drivers beeping other drivers (67%)</li> <li>drivers gesturing angrily at other drivers (60%)</li> <li>drivers deliberately cutting in front of other vehicles (58%)</li> <li>drivers getting out of their car to confront to confront another driver (14%)</li> <li>stalking (10%)</li> <li>physical assault (4%).</li> </ul> <p>Another insurer, Budget Direct, <a href="https://www.budgetdirect.com.au/car-insurance/research/road-rage-study.html">reported</a> last year on a survey of 825 people that found about 83% had experienced shouting, cursing, or rude gestures from other people on the road (up by 18% since 2021).</p> <p>And of the female respondents, 87% reported they’d copped this kind of behaviour from other road users.</p> <p>Common triggers for driver anger include tailgating, perceived rudeness (such as not giving a “thank you” wave), and witnessing another person driving dangerously.</p> <p>Aggressive driving behaviours tend to be more common in <a href="https://search.informit.org/doi/abs/10.3316/informit.031918298391749">younger, male drivers</a>.</p> <p>Road rage is a global problem, with studies finding road rage remains common in places such as <a href="https://www.sciencedirect.com/science/article/pii/S0001457509002012?casa_token=G4nhNdF3olAAAAAA:8tdP0GyMiwN4_n4fekvQB-EiUSLa8Q2sgbpMhfUNWh0w9YqeiWft1aPY2ZSFLngcSFZAHfMOQhA">Japan</a>, the <a href="https://newsroom.aaa.com/2016/07/nearly-80-percent-of-drivers-express-significant-anger-aggression-or-road-rage/">US</a>, <a href="https://www.sciencedirect.com/science/article/abs/pii/S1369847805000884">New Zealand</a> and the <a href="https://www.sciencedirect.com/science/article/abs/pii/S1369847898000096">UK</a>, but the degree varies significantly from country to country.</p> <h2>Who is more likely to fly into a rage on the road?</h2> <p>Some of us are more likely than others to fly into a rage while driving. One way researchers <a href="https://www.sciencedirect.com/science/article/pii/S1369847815001722">measure</a> this is via a testing tool known as the <a href="https://www.yorku.ca/rokada/psyctest/driving.pdf">Driving Anger Scale</a>.</p> <p>Data from many studies using this test show drivers who are more prone to anger in general are <a href="https://research.monash.edu/en/publications/driving-anger-as-a-psychological-construct-twenty-years-of-resear">more likely to turn that anger into aggression</a>. They get annoyed by more things, are quicker to act on their feelings, take more risks, and as a result, are more likely to be involved in anger-related crashes.</p> <p>Research suggests that while female drivers experience anger just as much as male drivers, they are less likely to act on it in a <a href="https://www.turkpsikiyatri.com/PDF/C18S3/en/angerExpression.pdf">negative way</a>.</p> <p>Female drivers tend to feel more intense anger in certain situations, such as when <a href="https://www.sciencedirect.com/science/article/pii/S1369847815001722#f0010">faced with hostile gestures or traffic obstructions</a>, compared to their male counterparts.</p> <h2>What can I do to reduce my road rage?</h2> <p>In a car, we’re physically separated from others, which creates a sense of distance and anonymity – two factors that lower our usual social filters. Encounters feel fleeting.</p> <p>There’s a good chance you won’t be held accountable for what you or say or do, compared to if you were outside the car. And yet, we perceive the stakes as high because mistakes or bad decisions on the road can have serious consequences.</p> <p>This mix of isolation, stress, and the illusion of being in a bubble is a perfect recipe for heightened frustration and anger.</p> <p><a href="https://www.sciencedirect.com/science/article/abs/pii/S0001457521001755?dgcid=raven_sd_recommender_email">Research</a> suggests techniques drawn from cognitive behavioural therapy may help.</p> <p>These include learning to identify when you are starting to feel angry, trying to find alternative explanations for other people’s behaviour, using mindfulness and <a href="https://www.sciencedirect.com/science/article/pii/S1369847815001758">relaxation</a> and trying to move away from the trigger.</p> <p>The American Automobile Association also <a href="https://exchange.aaa.com/wp-content/uploads/2013/06/Road-Rage-Brochure.pdf">suggests</a> you can reduce road rage incidents by being a more considerate driver yourself – always use your indicator, avoid cutting others off and maintain a safe distance from other cars.</p> <p>Try to stay calm when other drivers are angry, and allow extra time in your journey to reduce stress.</p> <p>If driving anger is a frequent issue, consider seeking support or <a href="https://www.healthdirect.gov.au/anger-management">anger management resources</a>.</p> <p>Avoiding — or at least being aware of — <a href="https://www.sciencedirect.com/science/article/pii/S1369847821002667">anger rumination</a> can make a big difference. This happens when someone replays anger-inducing events, like being cut off in traffic, over and over in their mind. Instead of letting it go, they dwell on it, fuelling their frustration and making it harder to stay calm.</p> <p>Recognising this pattern and shifting focus — like taking a deep breath or distracting yourself — can help stop anger from escalating into aggression.</p> <p>More broadly, public awareness campaigns highlighting the link between anger and risky driving could also encourage more drivers to seek help.</p> <p>The next time you get behind the wheel, try to remember the other driver, the cyclist, or pedestrian is just another person — someone you might pass on the street without a second thought.</p> <p>We’re often good at forgiving minor missteps in non-driving contexts. Let’s try to bring that same patience and understanding to the road.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/244402/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/milad-haghani-1454675">Milad Haghani</a>, Senior Lecturer of Urban Risk &amp; Resilience, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</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/even-calm-people-can-fly-into-a-rage-behind-the-wheel-heres-how-to-curb-your-road-rage-before-its-too-late-244402">original article</a>.</em></p> </div>

Mind

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There’s a link between walking speed and ageing well. Here’s how you can improve your pace

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/andres-rafales-perucha-1528635"><em>Andrés Ráfales Perucha</em></a><em>, <a href="https://theconversation.com/institutions/universidad-san-jorge-5704">Universidad San Jorge</a> and <a href="https://theconversation.com/profiles/pablo-gargallo-aguaron-1528652">Pablo Gargallo Aguarón</a>, <a href="https://theconversation.com/institutions/universidad-san-jorge-5704">Universidad San Jorge</a></em></p> <p>For decades, we have known that the way you walk, in particular your walking speed, is tied to your health. One study has even proposed that it be considered <a href="https://pubmed.ncbi.nlm.nih.gov/24812254/">a vital sign</a>, much like heart rate and blood pressure.</p> <p><a href="https://pubmed.ncbi.nlm.nih.gov/26861693/">Various studies</a> have found a link between low walking speed in adults over 65 and a greater risk of cognitive impairment, cardiovascular disease, falls (which could lead to fractures), hospitalisation, and even an increased overall mortality rate.</p> <p>A higher walking speed, on the other hand, is associated with increased functional capacity, meaning a better ability to move around and do activities independently. It is also linked to <a href="https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(24)00092-8/fulltext">greater longevity</a>.</p> <p>But how fast should you walk? <a href="https://www.sciencedirect.com/science/article/abs/pii/S1568163714000646?dgcid=api_sd_search-api-endpoint">Studies</a> recommend a few simple tests, which principally consist of timing how long it takes a person to walk between two points at their usual pace.</p> <p>This <a href="https://www.physio-pedia.com/4_Metre_Walk_Test">test</a> is done over a distance of four metres. A speed of under 0.8 metres per second is associated with a greater risk of frailty.</p> <h2>How to improve walking speed</h2> <p>While there is slight disagreement as to the best exercise for increasing walking speed, the pattern that seems most effective is <a href="https://pubmed.ncbi.nlm.nih.gov/34409961/">multicomponent training</a>, which includes several different forms of exercise:</p> <ol> <li> <p><strong>Balance exercises</strong> can help improve stability and prevent falls. Examples include walking in a straight line putting one foot in front of the other, or standing on one leg, alternating every 10-15 seconds.</p> </li> <li> <p><strong>Flexibility exercises</strong> can improve mobility and reduce risk of injury. The benefits of movement in alleviating back pain are <a href="https://theconversation.com/back-pain-why-exercise-can-provide-relief-and-how-to-do-it-safely-162888">well documented</a>.</p> </li> <li> <p><strong>Muscular exercises</strong> help build strength in the legs, buttocks and other body areas. These can be as straightforward as standing up and sitting down in a chair.</p> </li> <li> <p><strong>Aerobic exercise</strong> improves stamina, and can include walking itself, or <a href="https://theconversation.com/seven-reasons-nordic-walking-is-better-for-you-than-the-normal-kind-187391">Nordic walking</a> (with hiking poles).</p> </li> </ol> <h2>How much aerobic exercise do we need?</h2> <p>The main <a href="https://www.who.int/publications/i/item/9789240014886">guides</a> on physical activity recommend that, provided they are physically and medically able, each adult should do at least 150 minutes of moderately intense aeoribic exercise per week.</p> <p>“Moderate” means you are not too out of breath to hold a conversation, but enough to notice an increased heart and breathing rate. There are few reasons not to do this kind of exercise, and it is beneficial for people with chronic illnesses, including cardiovascular issues, metabolic conditions, or even cancer.</p> <h2>Muscle strength: How, and how much?</h2> <p>Strengthening exercises have traditionally been recommended 2 to 3 times a week, with at least one set per exercise session of the main muscle groups: legs, buttocks, pectorals, back and arms.</p> <p>However, more recent studies suggest that doing less intense but more frequent strengthening exercises may be an effective way to <a href="https://pubmed.ncbi.nlm.nih.gov/34822137/">maintain muscle mass and strength</a>. This would mean doing them almost every day, including even small exercise “snacks” throughout the day.</p> <h2>Use it or lose it</h2> <p>If we don’t train them, muscle mass and strength decrease over time. This not only affects our mobility, but also increases the risk of health problems and even death. A little daily exercise can make a big difference. We therefore recommend that you try to maintain your physical condition as much as possible, both to improve your immediate health and prevent future problems.</p> <p>If you do not know where to start, the best option is always to consult a professional. If you have difficulties or limitations in exercising, a physiotherapist can help you to build a specialised exercise plan, or can adapt one to your needs.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/245880/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/andres-rafales-perucha-1528635">Andrés Ráfales Perucha</a>, Fisioterapeuta y Personal Docente e Investigador de la Universidad San Jorge. Miembro del grupo de investigación UNLOC., <a href="https://theconversation.com/institutions/universidad-san-jorge-5704">Universidad San Jorge</a> and <a href="https://theconversation.com/profiles/pablo-gargallo-aguaron-1528652">Pablo Gargallo Aguarón</a>, Personal Docente e Investigador en Fisioterapia, <a href="https://theconversation.com/institutions/universidad-san-jorge-5704">Universidad San Jorge</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/theres-a-link-between-walking-speed-and-ageing-well-heres-how-you-can-improve-your-pace-245880">original article</a>.</em></p> </div>

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