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Thinking of trying a detox? Here’s what you need to know first

<a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a> What is a “detox”? It’s a process that involves using particular products, diets or other detoxification methods to try and rid the body of so-called “toxins”. Detoxes are <a href="https://www.sciencedirect.com/science/article/abs/pii/S1499404619308127">prevalent on social media</a> and spruiked by brands offering detox products, celebrities and influencers. A documentary airing on Channel 10 this week – Todd Sampson’s <a href="https://tvblackbox.com.au/page/2023/11/06/todd-sampson-returns-with-new-mirror-mirror-testing-wellness-industry/">Mirror Mirror: Are You Well?</a> – explores our fascination with detoxing, and the science (or lack thereof) behind it. So if you’re thinking of trying a detox, here’s what you need to know. <h2>Detoxing is not new</h2> Detoxing has held an attraction since the time of <a href="https://bcmj.org/premise/history-bloodletting">Hippocrates</a>, who believed four bodily fluids or “humors” – blood, phlegm, black bile and yellow bile – had to remain in balance to maintain good health. Being unwell meant the body’s organs and fluids were somehow imbalanced and in need of correction. Throughout the centuries these “imbalances” have been treated with everything from <a href="https://www.smh.com.au/national/nsw/leeches-bloodletting-enemas-and-emetics-the-uncomfortable-history-of-medicine-20220726-p5b4u2.html">enemas and emetics</a> to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3757849/">leech therapy</a> and <a href="https://en.wikipedia.org/wiki/Bloodletting">bloodletting</a>. An enema sees a tube <a href="https://www.healthline.com/health/enema-administration#administration">inserted into the anus</a> to deliver medication or fluids to the rectum or colon. An <a href="https://www.britannica.com/science/emetic">emetic</a> is a compound designed to make you vomit. <a href="https://bcmj.org/premise/history-bloodletting">Bloodletting</a> involved using certain techniques – not for the faint of heart – to remove blood from a patient and supposedly cure disease. Meanwhile, throughout history, the <a href="https://pubmed.ncbi.nlm.nih.gov/26133274/">ritual of fasting</a> as a display of self-discipline, purity and holiness was common, particularly among women. <h2>What are the different types of detox?</h2> Fast forward to today, and detoxes look a bit different. Detox products sold over the counter or online are typically teas or drinks to be consumed instead of food. These approaches sometimes start with a fasting phase or use intermittent fasting throughout the program. The “detox” tag is appearing on a growing range of teas, coffee, infused waters, drinks with added fruit, vegetables, herbal mixes, nutrients or added blends of “natural” ingredients. These products often claim to flush toxins from the body, or to boost immunity. <a href="https://www.fortunebusinessinsights.com/detox-drinks-market-107122">Global predictions</a> indicate the detox drink market, estimated at more than US$5 billion in 2022, will grow in value by another 50% before 2030. A <a href="https://pubmed.ncbi.nlm.nih.gov/22103982/">survey of detoxification therapies</a> used by naturopaths in the United States reported that more than three-quarters recommended dietary measures, including “cleansing foods” (such as beetroot), vitamin, mineral or antioxidant supplements, organic foods, elimination diets and probiotics. While drinks and dietary measures represent typical approaches to a detox, there are also some more unusual detox practices. One-third of patients in that same US study had undergone colonic irrigation, which involves <a href="https://www.healthline.com/health/digestive-health/pros-cons-colon-cleanse#what-is-it?">infusing fluids into the colon</a> to remove digestive waste. More than one-quarter had used <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/homeopathy">homeopathic remedies</a> or laxative herbs. While we don’t have equivalent data for Australia, a survey of <a href="https://pubmed.ncbi.nlm.nih.gov/30470778/">more than 2,000 Australian adults</a> found 63% had either used or consulted someone about complementary therapies in the previous year. A portion of these were likely detox therapies. <h2>Do detoxes work?</h2> The short answer is no. A <a href="https://pubmed.ncbi.nlm.nih.gov/35866077/">review published in 2022</a> found detox diets failed to identify plausible pathways by which toxins could be eliminated, or the specific toxins supposedly removed by a particular diet. This review also pointed out that detoxes defy the general principles of human physiology, in that the liver and kidneys are quite efficient at removing toxins from our bodies. A previous <a href="https://pubmed.ncbi.nlm.nih.gov/25522674/">review from 2015</a> similarly found studies did not provide convincing evidence to support the use of detox diets. Detox products don’t have to prove they’re effective to be on the market. In Australia, complementary medicines sold over the counter are regulated by the <a href="https://www.tga.gov.au/what-tga-regulates">Therapeutic Goods Administration</a>, with ingredients assessed for quality and safety, but not whether the products actually work. You should check any product and marketing claims before purchasing to see what the manufacturers say. Big promises to be sceptical about include eliminating toxins, rapid weight loss, stronger willpower, improved self-esteem, an energy or immunity boost, feeling happier, inner peace, or better skin, hair and nails. <h2>Potential dangers of detoxing</h2> Consuming detox products in place of a regular diet leads to a very low total kilojoule intake, and therefore may lead to <a href="https://pubmed.ncbi.nlm.nih.gov/29124370/">weight loss</a> in the short term. But they’re not a sustainable way to lose weight. Detox diets that severely restrict kilojoules or food groups increase the risk of nutrient deficiencies. Adverse effects <a href="https://www.healthline.com/nutrition/detox-diets-101#safety-and-side-effects">include</a> fatigue, irritability and <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/halitosis-or-bad-breath">bad breath</a>. There’s also a risk detox product ingredient labels <a href="https://pubmed.ncbi.nlm.nih.gov/35866077/">might not be accurate</a>, increasing the risk of side effects, potential overdoses or other adverse events. In Spain, a <a href="https://pubmed.ncbi.nlm.nih.gov/22884574/">50-year-old man</a> died after an incorrect ingredient was added to a liver cleanse detox product he used, leading to manganese poisoning. A 2018-19 <a href="https://www.phrp.com.au/issues/july-2023-volume-33-issue-2/compliance-audit-of-colonic-lavage-businesses/">audit of premises in New South Wales</a> performing colonic irrigation found failures to meet infection control standards. Some people should definitely not try detoxing. This includes people with chronic medical conditions, eating disorders, older adults, children and women who are pregnant or breastfeeding. One positive aspect of detox programs is that they may help raise awareness of your current food, alcohol or lifestyle habits that could be improved. Reflecting on these can potentially provide the motivation to try and eat more healthily.<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/212776/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, Laureate Professor in Nutrition and Dietetics, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/thinking-of-trying-a-detox-heres-what-you-need-to-know-first-212776">original article</a>.

Body

How to quit social media (and why you might consider it)

How to quit social mediaIs it time for a digital detox? Feeling irritable without your smartphone, losing sleep due to your tech usage and noticing an inability to sustain a real-life conversation without checking social media are signs you need a break. “If you’re stopping everything for a notification, ask yourself if you really have control over your life,” says author and productivity consultant Chris Bailey.Here’s expert on how to quit social media and regain that sense of control – and the peace of mind that comes with being “unplugged.”Lower risks of depressionOne 2017 University of Pittsburgh study found that heavy social media use can lead to a nine per cent increase in the risk of depression. This may be due to a psychological phenomenon called “social comparison.” When everyone else’s (heavily edited) lives seem happier than one’s own, self-esteem can nosedive.Do you really need it?Delete all but your most essential apps (bye-bye, Clash of Clans). “Which ones are you using to pacify your attention, rather than to connect with others?” Bailey asks.Better communicationYour phone ruins your conversations – even when you’re not looking at it. A 2014 American study found that the mere presence of a phone was enough to divide participants’ attention and cause them to miss subtle cues from conversation partners, such as facial expressions.Focus more deeplyA 2016 University of California study found that subjects could only focus on a single screen-based task for 40 seconds before switching to another activity. “Flipping between apps delivers a dopamine hit to your brain because you’re wired to seek out novel information,” Bailey says. “When you detox, you notice patterns that are keeping you from focusing deeply.”Know your limitsSet solid parameters. Will you go offline for the same 24-hour period every week or try for a longer, one-off stretch? “Think back to when you felt the most rested and refreshed – say, a week-long vacation without your laptop,” Bailey says, and aim for the same time frame.Everything in moderationUnplugging doesn’t have to be all or nothing – start incrementally, with tech-free dinners or a no-phone portion of the day, then work up to an attainable goal.Out of sight, out of mindIf you can see your phone, you’ll reach for it. To stick to your objective, turn on the do-not-disturb function, then stash it out of sight.Give a heads-upShould you abstain completely for more than a day, let family, friends and colleagues know that you won’t be responding to messages. This accomplishes two things: first, they won’t think you’re being rude. Second, announcing your detox helps you stick to it.What do you do for fun?Once you’re tech-free, plan activities to fill the time you’d otherwise spend hunched over your device – like knitting, playing board games or reading a book.The buddy systemBailey recommends enlisting the help of an accountability partner – perhaps by asking them permission to go online. “It’s embarrassing to have to ask if you can check Instagram,” Bailey says. “You’ll be more likely to stick to your plan.”Dear diary...Rather than pacifying your boredom – or other negative emotions – by checking social media, keep a digital-detox journal. Instead of tapping and scrolling, write your feelings down using good old pen and paper. “Journalling is a great way to notice patterns,” Bailey says. “Keep your focus on something meaningful and your boredom will evaporate.” New research also shows that journalling could be the key to happiness.Don't beat yourself upIf you find yourself on your phone before your detox is scheduled to end, simply put it away and try again. Or give yourself a short daily allowance, say 10 minutes, to keep up with essential online tasks.Written by Anna-Kaisa Walker. This article first appeared in <a href="https://www.readersdigest.com.au/true-stories-lifestyle/science-technology/how-to-quit-social-media-and-why-you-might-consider-it" target="_blank" rel="noopener">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.com.au/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRA87V" target="_blank" rel="noopener">here’s our best subscription offer.</a>Image: Getty Images

Technology

Perfect detox salad

This salad hits the mark for taste and health. Bonus: it is super easy to make! “From the perfectly ripe avocados to the Meyer lemons, this is the perfect Cali livin’ dish. Light, fresh and bright, it’s totally moreish and also very, very good for you. If I want a green salad option for lunch, I’ll swap the quinoa for salad greens. Be sure to include the mint and tons of lemon juice, preferably from Meyer lemons, if you can find them – they really make this salad spectacular.” - Robyn Youkilis, nutritionist Ingredients <ul> <li>175g uncooked quinoa (or 200g salad greens)</li> <li>1 daikon radish, grated</li> <li>2 carrots, grated</li> <li>20-35g mix of micro greens and/or sprouts of any kind</li> <li>½ bunch fresh mint leaves, roughly chopped or torn</li> <li>1 avocado, diced</li> <li>Handful of raw sunflower seeds</li> <li>Juice of 1 lemon, preferably Meyer</li> <li>2 tablespoons extra-virgin olive oil</li> <li>Sea salt and freshly ground black pepper, to taste</li> <li>1/8 teaspoon cayenne pepper</li> </ul> Method <ol> <li>Cook the quinoa. Drain and use it warm or refrigerate it until cold, depending on your preference. </li> <li>To make the salad, combine all the ingredients thoroughly and serve immediately!</li> </ol> Tips “I eat minimal grains, while my hubby eats maximum grains. So how do we get along when it comes to dinnertime? Simple: about twice a week I’ll throw either quinoa or millet (or a mix of the two!) into the rice cooker for him, ‘set it and forget it’ style. I chose those as the main grains featured in this book because they are the easiest to digest, naturally gluten-free, alkalising and high in protein. You can add these grains to almost any of the star dishes for an extra-filling meal.” - Robyn Youkilis, nutritionist Republished with permission of <a href="https://www.wyza.com.au/recipes/perfect-detox-salad.aspx">Wyza</a>.

Food & Wine

Try this easy post-holiday detox

It’s amazing how the holiday spirit can inspire us to almost super-human feats of indulgence. Food is such an integral part of lifestyle and let's face it, everything seems to be on a larger scale during a holiday with friends and family. There is nothing wrong with treating ourselves to a little gastronomic during a well-earned break. We all need the opportunity to let our hair down now and then and when friends and family are around, food and drink are a natural part of the equation. To balance the metabolic budget, however, why not consider some quick and easy detox ideas that you can take on board when the party is over. Flush out the nasties Salt is one of the main offenders found in festive fare and can have some negative health effects. It can cause retention of fluid in body tissue, which hinders the body from flushing out the nasties and can leave you feeling heavy and bloated. It is also linked to high blood pressure. One of the simplest remedies to help relieve the effects and getting things back in balance is to drink plenty of water. It helps the kidneys to get the flushing process going. Water also combats the effects of excessive alcohol intake, so it is a great first step. Aim for 8 glasses a day. Beverages for better balance Beyond water, there are some useful drinks that can help flush the system and combat excess fat consumption. Green tea is a great antioxidant tonic to help get your body fighting back. If you are a coffee drinker, why not swap the cappuccino for a green tea a few times a day for a couple of weeks after over-indulinging. You still get your caffeine fix along with the health benefits that green tea provides. A drop of organic honey can be added if you like a sweeter cuppa. For an early morning pick-me-up detox drink add some ginger grated finely on a zester, along with some lemon juice to some water. It’s great for the liver, digestion, circulation and immunity. Grapefruit juice is another great day-starter and is packed with Vitamin C, which is ideal for getting the metabolism functioning. Feeling dehydrated? Coconut water can help build up any electrolytes that have been stripped out, while also providing a hit of useful elements like magnesium, calcium, and potassium. Drink it straight or add to smoothies. What should you eat? There is no need to go on a crash diet of crackers and cottage cheese after a holiday binge, but there are some simple rules to follow to help restore balance. It is best to give the rich foods a rest and take a break from red meat, wheat and dairy products in order to ease the pressure on your digestive system. Instead enjoy a poached eggs or smoothies for breakfast and vegetables, leafy greens, fish or chicken at lunch and dinner. Watch your portion sizes too, as all those stomach stretching Christmas goodies may leave you feeling like you need to keep shovelling to fill the void. High protein foods will help counter that urge by making you feel fuller faster. Get active The detox process is naturally aided by exercise too, since excretions such as sweating are the body’s natural way of detoxifying. Of course no one is going to feel like massive gym sessions and running marathons at this time of year, but more gentle options like Yoga and walking and cycling are ideal. Try to go for at least 30 minutes a day to help shed those yuletide kilos. Combined with good hydration and healthier eating and you will also benefit from a clearer head and a more positive outlook, which helps you stay on track too. Are you ready to combat the holiday binge? Leave a comment below. Written by Tom Raeside. Republished with permission of <a href="https://www.wyza.com.au/articles/health/nutrition/the-post-christmas-detox.aspx">Wyza</a>.

Body

Why more of us are opting for 'digital detox' holidays

John Briggs, a 40-year-old on holiday, texted his wife Shirley: "Look at the glacier out there." He waited for the reply, which came through on his mobile. At the time they were sitting next to one another on board the deck of their small cruise ship, along northern Alaska's icy shores. This interaction was reported to us during our research on digital behaviour. Results to date show that for many people digital communication now trumps natural conversations – and the appreciation of the present scenery has begun to elude many online devotees. A corrective to this addiction has now emerged: the digital detox holiday. Depending on which country you're in, the experience might be labelled variously as "black hole resorts", "offline escape retreats", or "dead zone holiday options". At its core, this emerging holiday trend is defined by disconnection from the usually omnipresent online and social media. The concept of digital detox has changed To assess attitudes toward this rising trend, we conducted a range of focus groups in Australia. We also plotted the changing ways the idea is being presented in the international media, analysing several hundred articles and documents from the past ten years. Aside from some early references in 2009 and 2010, serious media coverage of digital-free holidays began in 2011. The experience was first offered as an elite product targeting the wealthy few. By 2016 and in 2017, digital-free holidays went from a niche product to one that appealed to a broader consumer base. Even more interestingly, the kind of value sought in such an experience has also shifted over time. In the early years, these holidays were discussed as a means of escape and a way to de-stress. Last year, the emphasis was much more about building skills and attributes which could endure beyond the holiday. The next phase of the work is to examine these skills more closely. Early indications suggest that couples and families use these experiences to learn to engage more fully with one another, undertake joint challenges. They appreciate that holidays offer bigger screen shots of the world than the view available on the mobile phone or laptop. Australia’s remote geography is ideal In Australia, where connectivity in remote locations is still a challenge, the digital detox holiday style may be a building block in the design of engaged, intimate holidays. The opportunity to be offline will likely need to be coupled with a new suite of activities for tourists to enjoy. These may include photography, astronomy tourism, wildlife viewing, dancing and competitions, night treks and cooking classes. But these skills may be secondary to the chance of immersing oneself in conversation and joyous moments with travel companions. In the near future, there may indeed be a growing number of options for people like John and Shirley, our cruise holiday texters, to enjoy a retro holiday style where connectivity is an afterthought, not a central plank underpinning life and relationships.<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; text-shadow: none !important;" src="https://counter.theconversation.com/content/99740/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> Written by <a href="https://theconversation.com/profiles/philip-lovell-pearce-396538">Philip Lovell Pearce</a>, Foundation Professor of Tourism, <a href="http://theconversation.com/institutions/james-cook-university-1167">James Cook University</a> and <a href="https://theconversation.com/profiles/li-jing-514501">Li Jing</a>, PhD Candidate, <a href="http://theconversation.com/institutions/james-cook-university-1167">James Cook University</a>. Republished with permission of <a href="https://theconversation.com/more-of-us-are-opting-for-digital-detox-holidays-99740">The Conversation</a>.

International Travel

5 ways to declutter your devices

With spring right around the corner, you may have already set your clean-out schedule. Whether that’s throwing away old clothes, going through cupboards that you haven’t rummaged through in a while, or making donation bags of things you don’t need. But have you ever stopped to think that with the amount of time we spend on our digital devices, that they’d need a clean-out too? Luckily, the tech experts at <a rel="noopener" href="https://www.asus.com/au/" target="_blank">ASUS</a> have shared a few tips and tricks to organise your digital life and get rid of clutter. Laptops and Desktops: 1. Declutter your desktop If your desktop is looking manic and in need of some organisation, then it’s time to decide what you need to keep and what you want to part ways with. For files that you don’t need anymore, hold CTRL (for Windows) or Command (for Apple iOS) and click on all the files that you want to delete. This allows you to select multiple files at once. Then lastly, drag and drop them into the recycle bin and you’ve successfully cleared your desktop. For files that you need, make separate folders and categorise them so you know what goes where. For example, have all your finances in one folder and your to-do lists in the other. To do this, right-click on your desktop, select New from the drop-down menu and then choose Folder. Label the folder and then drag your files into it and it’s as easy as that. 2. Erase old downloads With the introduction of streaming services such as Netflix and Spotify, there’s simply no need to keep a large number of files on your device. Not only do they take up space, but they can slow down your laptop or computer as well. So, if you have old movies, music or videos that you know you don’t need to hang onto, throw them in the recycling bin and your device will thank you. 3. Try the in-built cleaner If your laptop is constantly showing messages for low storage capacity, then it may be the number of unnecessary files on your device. If you’re on a Windows device, then search for “Disk Clean-up”, follow the prompts and then allow the cleaner to get rid of any unnecessary files. Tablets and Phones: 4. Categorise your applications Categorising applications will make sure your phone screen always remains neat and organised. The best way to do this is to leave your four most used apps on the home screen, and the remainders in their respective folders such as social media, shopping, games, photos etc. 5. Back up photos Some of us can have over 1000 photos on our phones, and while they bring back many memories, chances are you hardly go back and look at them. Which is why, instead of letting them sit on your phone, back them up on an external hard drive. Not only will it free up space, but your photos will be kept safe also.

Technology

The right way to detox from social media

Recently I've noticed an increase in people choosing to disconnect from social media, to escape the noise and constant distraction. Who can blame them, when even the Facebook engineer who created the "like" button, Justin Rosenstein, now <a href="https://urldefense.proofpoint.com/v2/url?u=https-3A__www.theguardian.com_technology_2017_oct_05_smartphone-2Daddiction-2Dsilicon-2Dvalley-2Ddystopia&d=DwMFaQ&c=N9aEhCy8U0rJkO1xCZf7rgM9fohfR5qe_N93viZd7O8&r=KMtZFWNkxcw3Bb2Nz_9JY5TgeIMfDOSgMKA9pfiwYOP60c25bUhTvh25zeZf3rz3&m=go1lWv56VHMY-khqEbtrv7wvVbhGc7xOGVgkRM-fj3I&s=voH29W7jThhHvFhIcN4DcwkJf-6Sg9BqTdw0mGkmGWU&e=" target="_blank">restricts</a> his Facebook usage. But before you hit the nuclear button and blast your social media profile out of existence, there are less extreme measures you can take. In this column, I'll offer tips for controlling your social media usage and keeping Facebook's algorithms at bay. Let's quickly summarise how social media got this dire. The problem with Facebook, Twitter and other social media services can be boiled down to two main issues. Firstly, it's addictive. Many of us can't resist refreshing our social feeds for new content, or checking the notifications tab to see who's given us a dopamine hit by liking our posts. Secondly, there's far too much noise on social media now. Particularly galling in 2017 is the nonstop stream of outrage and political diatribes. I have no doubt that moral outrage is justified, but the sheer volume of it in our feeds everyday is overwhelming. Also, most of us didn't sign up to Facebook or Twitter to hear your political opinions, whatever they may be. These and other issues have led some people I know to quit social media altogether. Yet despite the frustrations, I'm not ready to go that far. After all, there are some huge benefits to being connected on social media. The most important is that Facebook allows me to keep in touch with family and friends – many of whom don't live in the same city as me. I love that about Facebook. And for all the <a href="https://www.stuff.co.nz/technology/social-networking/97905572/how-twitter-went-from-banal-to-brutal" target="_blank">aggravation on Twitter</a>, I also connect to some cool people there and pick up gems of information from time to time. So how can you keep those benefits, but make a dent in solving the two big problems (addiction and noise)? To be fair, the social media companies do provide some tools for dealing with the noise. Judicious use of the unfollow button on Facebook and the mute button on Twitter can help you prune away the over-sharers and the political malcontents. When I asked my Facebook network how they control the social media beast, several told me they'd scaled back on which services they use. One friend commented that he'd quit Twitter and Instagram, but kept a presence on Facebook. His main reason was to claim back some time in his day. Which social media you stick with will depend on your needs. I was surprised to hear that Instagram was a popular app amongst my friends. One said that she finds Instagram inspirational, because "I follow lots of artists and musicians I like and I just find it helps me creatively." The reality is though, if you really want to stay virtually connected to family and close friends, then Facebook is the place to be. Fortunately, there are ways to make the Facebook experience more appealing. Funnelling better content into your feed will help a lot. Several of my friends said they've found great value in <a href="https://urldefense.proofpoint.com/v2/url?u=https-3A__www.facebook.com_help_1629740080681586&d=DwMFaQ&c=N9aEhCy8U0rJkO1xCZf7rgM9fohfR5qe_N93viZd7O8&r=KMtZFWNkxcw3Bb2Nz_9JY5TgeIMfDOSgMKA9pfiwYOP60c25bUhTvh25zeZf3rz3&m=go1lWv56VHMY-khqEbtrv7wvVbhGc7xOGVgkRM-fj3I&s=Wj0Si7_rZmBqGxCJImfIfcTupxQvCYxDqaT3vRlYd8U&e=" target="_blank">Facebook Groups</a>. A relative told me he uses Facebook similar to how he used to use Internet forums. He's a home brew enthusiast, so he chats about this and other interests on Facebook Groups. Another friend, who does woodworking as a hobby, signed up to a number of groups about this. As a result, he sees "a lot of posts about spoon carving and forestry these days". So let's say you've picked your favourite social network and opted out of the others, used the unfollow or mute button wisely, and joined some groups that interest you. You've done all that, but still you're addicted and spend too much time on social media? At that point you need to impose time limits on yourself, just as you would on your iPad-hogging, YouTube-addicted child. Make a resolution to not look at your phone or tablet in the evening, or at other times when you need to relax and recharge. It doesn't have to be a big time commitment. As one of my friends commented, "I make a point of staying off social media when I go away for weekends." If you want to take control at the device level – namely, your smartphone – then ex-Googler Tristan Harris has a <a href="https://urldefense.proofpoint.com/v2/url?u=http-3A__www.timewellspent.io_take-2Dcontrol_&d=DwMFaQ&c=N9aEhCy8U0rJkO1xCZf7rgM9fohfR5qe_N93viZd7O8&r=KMtZFWNkxcw3Bb2Nz_9JY5TgeIMfDOSgMKA9pfiwYOP60c25bUhTvh25zeZf3rz3&m=go1lWv56VHMY-khqEbtrv7wvVbhGc7xOGVgkRM-fj3I&s=38jzqH5s6aYPoc11vnUIQBvQ08362RLfzhKGsgEYarU&e=" target="_blank">list of actions</a> you can take. The top one is turning off all notifications except those from real people (for example: notifications from Messenger are okay, but not from the Facebook app). I've gone even further: I deleted the Facebook, Twitter and Instagram apps from my phone. I still use Facebook and Twitter on my computer and tablet, but I find that not having the apps on my phone helps me focus on other things in the evening or when I'm out and about. In summary, it's easy to hate what social media is doing to online discourse. Just remember though, you can take control – and it doesn't have to mean disconnecting. What are your thoughts? Written by Richard MacManus. Republished with permission of <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz</a>.

Technology

Digital detox: How to unplug on holidays

Here’s how to do a digital detox the right way. 1. Choose the right destination It’s going to be very hard to switch off from your tech in the middle of Tokyo. If you’re looking for a digital detox, choose the right destination – a relaxing beach resort, villa in the countryside or a secluded adventure lodge are all great options. That way, you won’t even miss your devices because you’ll be too busy blissing out or challenging yourself. 2. Get everyone on board If you’re travelling with friends or family, it will be difficult to stick to your guns if everyone else spends all their time online. It’s no fun just watching other people play on their phones and it’s impossible to remove yourself from the outside world if someone keeps reading you the news headlines at breakfast. Make it a group pact and use the time together to genuinely reconnect. 3. Tidy up loose ends You won’t be able to disconnect if you know there are online responsibilities waiting for you. Before you go, get everything finalised – that means returning all those emails, setting your out of office or removing yourself from important roles in social media groups. That way, you can shut down without a worry. 4. Have some low tech alternatives We’re not saying you have to stare at the ocean 24 hours a day. There are lots of ways to enhance your holiday that don’t involve a brightly lit screen. Bring along some books instead of your Kindle, pull out the old fashioned camera instead of snapping everything on your phone and buy the local newspaper instead of logging into your hometown news site. 5. Reward yourself A digital detox might feel like a punishment, so make sure to reward yourself in other ways. That could be a spa treatment, a special meal out, a room upgrade or a special excursion. All these things will take your mind off the fact that you can’t look at Facebook and will remind you that there are lots of great things to do in the real world that don’t require any mobile data.

Travel Tips

5 natural anti-inflammatory ingredients

Erika Morvay is a qualified Naturopath and Holistic Nutritionist with over a decade of experience working within the natural therapies industry.She is especially passionate about empowering and supporting women to live a nourished, fulfilled life. As we get older, our immune system starts producing small levels of inflammation in the body. Not only does this inflammation cause painful swelling and tenderness but it can also lower bone density, reduce cognitive function, and create insulin-resistance. Our joints and our intestinal tract are especially sensitive to processed foods with added sugar, salt and artificial flavours. When your body has been put through stress, it’s a good idea to detoxify your liver with natural anti-inflammatory ingredients which can help to keep arthritis and chronic illness at bay. Naturopath <a href="http://www.erikamorvay.com)%20from%20Fusion%20Health%20(https//www.fusionhealth.com.au/" target="_blank">Erika Morvay </a>recommends these five natural anti-inflammatory ingredients for detoxification: 1. Ginger Ginger is bursting with anti-inflammatory properties, and has been used for medicinal purposes for centuries. Studies have shown ginger may help to reduce inflammation within the intestines, relieving some gastrointestinal issues. Ginger is also packed with antioxidants, vitamins and minerals, which is why it’s a popular ingredient in detoxes. It’s thought to stimulate digestion and circulation. On a side note, ginger may aid in weight loss due to its satiating properties. Ginger is delicious in stir-fries, juices, and tea. 2. Cruciferous vegetables Broccoli, kale, brussels sprouts and bok choy all belong to the wonderful family of cruciferous vegetables. These mean greens are rich in antioxidants and are even touted as the most nutrient-dense foods on earth! Veggies such as cabbage, watercress, and cauliflower are rich in sulfur that contains glucosinolates and indole-3-carbinol compounds which support detoxification. 3. Cinnamon Not only is cinnamon delicious, it’s also full of medicinal properties. Cinnamon has been used in traditional medicine for thousands of years as an effective anti-inflammatory. It’s also been found to lower blood glucose levels and cholesterol, reduce pain and inflammation, and aid weight loss. Cinnamon also has antibacterial properties that may help reduce symptoms of bloating, aid in digestion, and treat the symptoms of diarrhoea. 4. Liquorice Liquorice is one of the most divisive flavours in the world - you either love it or loathe it! Extracted from the root of Glycyrrhiza glabra, liquorice is used in Ayurvedic medicine for rejuvenation and to soothe inflammation. Liquorice contains glycyrrhetinic acid which protects the liver and helps neutralise the chemical reactions occurring in this vital organ. 5. Turmeric Turmeric is an effective anti-inflammatory that also assists to flush out toxins from our bodies, and contains properties that are thought to help regenerate damaged liver cells. Turmeric is a great addition to Indian food and can also make a tasty tea!

Body

Detox versus diet: which one is best?

Registered dietician, Maggie Radich, explains why detoxes are not as effective as a change to your regular diet. Make no mistake many “detoxes” are no more than a quick fix with a low likelihood of long term affects. You could go as far to say that some are just crash diets wrapped in shiny green smoothies and a big kale bow. A simple Google search of detox will provide inform you of with multiple ways to "cleanse your body," "fast track your health" and now, more alarmingly, cleanse your body from both ends (colon cleanse). When I ask people why they have decided to do a detox, the responses I normally get are: "Because my friend lost four kilograms 4kg in the first week and I want to lose weight too", or "I have been drinking more alcohol than normal and want to give my liver a break", or "I'm not pooing as much as I normally do and feel yuck". These responses are valid reasons to make dietary changes but unfortunately detoxes generally don't address these issues in the long-term. The way detox programmes are marketed can be very enticing, especially if there are a few scientific words in the mix and if the one "'essential superfood'" missing from your diet happens to be sold on the very same website. Luckily for us, our bodies are like very complex, highly efficient machines and are very good at dealing with what we throw at them. Our digestive organs, such as the liver, work every hour of every day of our lives to keep us healthy by detoxifying our blood. Drinking only juice or changing your diet for a week does not "allow your liver to have a 'holiday'." Signs your digestive organs are not working properly - such as your skin turning yellow, blood in your faeces, ongoing bloating, cramps or changes to your bowel motions- warrant a visit to your general practitioner. They may request some nutritional blood tests to be done to give a picture of what is really happening. Colon cleansing (also referred to as colonics, colonic irrigation or colon hydrotherapy) is an extreme example of a detox but it is becoming more popular. The "cleanse" involves pumping water into your the bowels through your bottom and later passing a significant amount of faecal matter. Colon cleansing proponents advocate that periodically cleaning from the inside out removes waste stuck to walls of the large intestine (colon). This build-up supposedly releases toxins which enter our bloodstreams and are responsible for symptoms like fatigue, bloating, depression, lower back pain, and weight gain. When reviewed by a scientific journal, colon cleanses were found to increase the risk of intestinal parasites, bowel perforation, pancreatitis, kidney insufficiency and heart failure - especially for those who have inflammatory bowel disease. Phew, scary stuff! A lot of detoxes and cleanses promote passing bowel motions. But, just because you are pooing more, doesn't mean you are expelling harmful toxins. It does indicate that you have likely increased your fibre and/or fluid intakes and are passing the bowel motions that would have been expelled naturally (in time). I can understand wanting to be within a healthy weight range and wanting to see results as soon as possible. But, I am afraid to say, that if you are losing more than half to one 0.5-1kilogram a kg/week it is unlikely to be loss of your fat stores and more likely to be fluid or muscle mass. This means when you go off the detox is finished and people and start eating normally again (which is inevitable), the weight will come straight back on. To increase the frequency of your bowel motions and lose weight, I would suggest limiting intakes of processed foods, eating high fibre breads and cereals, filling up on vegetables and fruit, watching your portion sizes, leading an active lifestyle, hydrating with water and (my personal favourite recommendation) enjoying - allowing yourself an occasional treat. Follow these guidelines and it is likely you will also have increased energy levels will increase, improved sleep patterns, and be on your way to sustained weight loss. This article first appeared on <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz</a> Related links: <a href="http://www.oversixty.co.nz/health/body/2016/02/understanding-diet-trends/">What you need to know about the latest diet trends</a> <a href="http://www.oversixty.co.nz/health/body/2015/11/healthy-foods-that-are-unhealthy/">‘Healthy’ foods that could be harming your health</a> <a href="http://www.oversixty.co.nz/news/news/2016/02/why-it-is-hard-to-cut-back-sugar/">Why it is hard to cut back sugar</a>

Body

Your post-Christmas financial detox

Christmas is over. The clock has reset, and the countdown begins for the next one. Many will have eaten too much, and spent too much. As they do every year, credit card balances blow out by more than $100 million. It's time for both a financial and a physical detox. Both start in the same place: weighing up how big a state you are in. With your weight you step onto the scales. With your finances you assess the scale of your credit card debt, and what's in your savings account. The next steps are clear: The overweight need to eat less, eat better and exercise more. The financially damaged need to spend less, clear debt and start saving. A post-Christmas financial detox requires you to set yourself goals. Men in particular are very goal-oriented. Written goals are more likely to be achieved. Voicing them to friends and family can add the motivation of avoiding shame and winning praise. Build in milestones to judge your progress by. As with losing weight, clearing debt requires restraint. Spending has to drop. Identify spending leaks, and plug them, or trim spending by giving something up. Giving up the worst things in your life for a month (bought coffees, snacking, booze, etc) can free money for debt repayment without resulting in a life of permanent denial. The best detoxes end with a strategy in place not to repeat the cycle. Detoxing only to repeat the excess is a positively Roman way of doing things, and the Roman way is not really what Jesus was all about, and so neither should our celebration of his birth. It is hard to get Christmas right, but every family has to develop its own way of doing it, creating traditions while staying within the family's budget. Make your own mincemeat. Dress the tree on Christmas Eve. Have a picnic breakfast at the beach. Make your annual donation to the City Mission. Go to church, even if it's only to hear the carols. And yes, buy presents, but not too many. Those awful feelings of "present fatigue" and "present disgust" are signs your family is overdoing Christmas and may be saddling the children with lifelong financially-damaging Christmas expectations. One decent gift from mum and dad, and a gift from each sibling is enough. Your children's friends don't need presents from your children. Once you have your Christmas plan, look at your options for pre-funding it. Consider supermarket Christmas clubs, laybuys, setting up a cheaper Christmas account at the bank, taking out a Hampsta card, or even signing up to Chrisco. Yes, I know Chrisco is expensive, but I also understand the reasons why some Christmas-planners choose to wear the extra cost to be certain Christmas won't be a flop. Written by Rob Stock. First appeared on <a href="http://www.Stuff.co.nz" target="_blank">Stuff.co.nz</a>. Related links: <a href="http://www.oversixty.co.nz/finance/money-banking/2015/12/guide-to-receiving-financial-advice/">Why 2016 is the year everyone should ask for financial advice</a> <a href="http://www.oversixty.co.nz/finance/money-banking/2015/11/avoid-hidden-banking-fees/">How to avoid hidden bank fees</a> <a href="http://www.oversixty.co.nz/finance/money-banking/2015/11/everyday-tips-to-reduce-bills/">5 ways to reduce everyday bills</a>

Money & Banking

Digital detox holidays – could you switch off on your next trip?

You would think that being constantly attached to your laptop, tablet or smartphone would make you more connected, more organised and more efficient, right? Wrong. Studies show that this kind of never ending connectivity results in your brain paying partial continuous attention, placing you in a heightened state of stress. You might think you’re getting more done by multitasking, but it’s likely that you’re just getting faster and sloppier. People find that it is harder to concentrate on conversations or to stay focused on a book, tasks that once seemed easy. And if you’re constantly checking your work email or looking at what your friends are doing on Facebook it’s hard to allow yourself to mentally “get away”, even though you’re physically removed. The solution could be a digital detox – no phone, no internet, no exceptions. You will need to look a little harder to find a holiday destination that has avoided the world wide web, but your brain will thank you for it. St Vincent and the Grenadines This Caribbean nation was one of the first pioneers of the digital detox. Visitors hand over their smartphones and other gadgets on arrival and are given a printed guidebook with suggestions for ways to spend your time. You’re even briefed before you begin your holiday on how to handle any tech-related panic and a life coach is available with advice on how to avoid letting technology rule your life. Six Senses Soneva Fushi The ultra luxe Six Senses chain has a “no news, no shoes” policy and encourages guest to embrace the slow life movement. Soneva Fushi is a private atoll in the Maldives that is effectively in its own black hole, so you’ve no choice but to switch off completely. But when you’re lying under the stars in your own private outdoor cinema, you probably won’t miss it so much. Shambhala Ranch, California (pictured above) This secluded ranch is tucked away in the California hills and hosts just 14 guests at a time. It regularly runs three-day digital detox retreats throughout the year where tweeting and texting are replaced by yoga, hiking, meditation, arts and crafts, journaling or just relaxing in a hot tub. It’s a chance to get in touch with your inner hippy – there’s even a little tree hugging (yes, actual hugging) if you feel up for it. The Westin, Dublin Of course you can get phone and internet access in the heart of the Irish capital, so this one might take a bit more willpower. The hotel offers a digital detox package that includes a safe to lock away your gadgets, a detox survival kit, breakfast in bed and an in-room massage. Tuck yourself up for a few nights and switch off from the outside world. Or do things the old fashioned way and connect with real people over a few pints of Guinness. Image credit: Facebook

International Travel

Beauty bag detox: what to bin this new year

If the last time you had a good clear out of your makeup bag was 1984, it might be time for a proper beauty bag detox to kick off the New Year. Not only will it help de-clutter and streamline your collection of products down to those that you actually use regularly, it’s also the best way to eliminate bacteria and other nasties that lurk in beauty products and the lining of your makeup bag.Here’s what to keep and what to replace.Foundation and concealer – Depending on the formulation, your foundation should last around 12 months. Oil free formulas tend to dry out more quickly than the moisturising formulations while a pump pack will generally harbour less bacteria as you’re not constantly dipping into it with your fingers. If you develop a skin infection at any time, it’s a good idea to completely replace your foundations/powder/concealer as the bacteria can live on long after you’ve cleared it up.Blush and powder – Powder blush can last up to two years due to the nature of its composition while cream formulas should be binned after 12 months. When applying blush with your fingers, try and keep them as clean as possible. Makeup sponges should be washed (and ideally air dried in the sun to kill bacteria) every week and brushes every month.Lipstick/lip balm – A good lippie will most likely last you till you’re scraping the bottom of the tube as the shelf life is around two years. Be mindful however that you are using it near the mouth and on a daily basis. Should you develop any kind of infection (a cold sore or similar for example), you need to either stop using your lippie, apply it with a cotton tip or bin it if it’s come into contact with the sore.Mascara – Mascara has the shortest shelf life of all beauty products. This is due to its close proximity to your eye and the formulations ability to transfer bacteria and infections. Mascara should be binned after three months or if it becomes dry and clumpy (even if that’s before three months). If you suffer from an eye infection (like conjunctivitis) at any stage, you should bin your mascara immediately.Eyeliner – Eyeliner can be used kept for up to two years, primarily because the sharpening the pencil regularly removes the old tip and replaces it with a new one. Ideally you should sharpen your pencil every couple of uses. Mechanical pencils have a slightly shorter shelf life, around 12 to 18 months.Eye shadow – Depending on your chosen formulation (liquid or powder), eye shadow should last 12 to 24 months. It’s important to keep your application clean and replace as regularly as possible. Disposable foam tipped applicators are cheap and can be bought in bulk for this exact purpose.TOP TIP: It’s also a good idea to give your beauty bag a good clean every six months. A washable bag can be put through a hot wash with a small amount of your usual washing liquid and air dried in the sun. A bag lined with plastic or other waterproof coverings can be spritzed with cleaning spray, wiped clean and left out in the sun for a few hours to remove any lurking bacteria.

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Thinking of trying a detox? Here’s what you need to know first

How to quit social media (and why you might consider it)

Perfect detox salad

Try this easy post-holiday detox

Why more of us are opting for 'digital detox' holidays

5 ways to declutter your devices

The right way to detox from social media

Digital detox: How to unplug on holidays

5 natural anti-inflammatory ingredients

Detox versus diet: which one is best?

Your post-Christmas financial detox

Digital detox holidays – could you switch off on your next trip?

Beauty bag detox: what to bin this new year

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