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"Miss you so much": John Travolta's touching family tribute

Hollywood icon John Travolta has posted an emotional tribute to his late son, Jett, in honour of what would have been his 33rd birthday. Travolta, 71, took to Instagram to share a touching throwback photo of Jett as a young child, accompanied by a simple but deeply moving caption: "Happy birthday Jett – I miss you so much! Love you forever!" Jett, the eldest child of Travolta and his late wife, actress Kelly Preston, tragically passed away in 2009 while the family was on holiday in The Bahamas. He was just 16 years old. An autopsy later revealed that Jett had suffered a fatal seizure. <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/p/DIZIjRwpbbp/?utm_source=ig_embed&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/p/DIZIjRwpbbp/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by John Travolta (@johntravolta)</a> </div> </blockquote> The loss devastated the family, who described Jett as "the most wonderful son that two parents could ever ask for", in a statement at the time. "He lit up the lives of everyone he encountered," they added. "We are heartbroken that our time with him was so brief. We will cherish the time that we had with him for the rest of our lives." Jett had battled multiple health challenges throughout his life. In a 2012 interview on The Doctors, Preston revealed that her son had been autistic and had a history of seizures. She also shared that he had suffered from Kawasaki Syndrome as a young child, and that the couple believed environmental factors may have contributed to his health issues. The family found hope again in 2010, when they welcomed their youngest child, Benjamin, 18 months after Jett's passing. Travolta and Preston also shared their daughter, Ella, now 25. Preston herself faced her own private battle with illness, passing away in July 2020 at the age of 57 after a quiet fight with breast cancer. In 2021, Travolta opened up about a heartbreaking conversation he had with Benjamin, who had expressed fear of losing his father after his mother’s passing. "Ben said to me once, 'Because mum passed away, I'm afraid you're going to,'" Travolta recalled during an appearance on Kevin Hart’s Hart to Heart. Travolta gently explained life’s uncertainties to his young son. "Nobody knows when they're gonna go or when they're going to stay," he told Ben. "You just do your best at trying to live the longest you can." Images: Instagram

Family & Pets

How long will you live? New evidence says it’s much more about your choices than your genes

<div class="theconversation-article-body"> One of the most enduring questions humans have is how long we’re going to live. With this comes the question of how much of our lifespan is shaped by our environment and choices, and how much is predetermined by our genes. A study recently published in the prestigious journal <a href="https://www.nature.com/articles/s41591-024-03483-9">Nature Medicine</a> has attempted for the first time to quantify the relative contributions of our environment and lifestyle versus our genetics in how we age and how long we live. The findings were striking, suggesting our environment and lifestyle play a much greater role than our genes in determining our longevity. <h2>What the researchers did</h2> This study used data from the <a href="https://www.ukbiobank.ac.uk/">UK Biobank</a>, a large database in the United Kingdom that contains in-depth health and lifestyle data from roughly 500,000 people. The data available include genetic information, medical records, imaging and information about lifestyle. A separate part of the study used data from a subset of more than 45,000 participants whose blood samples underwent something called “<a href="https://www.nature.com/articles/s41576-022-00511-7">proteomic profiling</a>”. Proteomic profiling is a relatively new technique that looks at how proteins in the body change over time to identify a person’s age at a molecular level. By using this method researchers were able to estimate how quickly an individual’s body was actually ageing. This is called their biological age, as opposed to their chronological age (or years lived). The researchers assessed 164 environmental exposures as well as participants’ genetic markers for disease. Environmental exposures included lifestyle choices (for example, smoking, physical activity), social factors (for example, living conditions, household income, employment status) and early life factors, such as body weight in childhood. They then looked for associations between genetics and environment and 22 major age-related diseases (such as coronary artery disease and type 2 diabetes), mortality and biological ageing (as determined by the proteomic profiling). These analyses allowed the researchers to estimate the relative contributions of environmental factors and genetics to ageing and dying prematurely. <h2>What did they find?</h2> When it came to disease-related mortality, as we would expect, age and sex explained a significant amount (about half) of the variation in how long people lived. The key finding, however, was environmental factors collectively accounted for around 17% of the variation in lifespan, while genetic factors contributed less than 2%. This finding comes down very clearly on the nurture side in the “nature versus nurture” debate. It suggests environmental factors influence health and longevity to a far greater extent than genetics. Not unexpectedly, the study showed a different mix of environmental and genetic influences for different diseases. Environmental factors had the greatest impact on lung, heart and liver disease, while genetics played the biggest role in determining a person’s risk of breast, ovarian and prostate cancers, and dementia. The environmental factors that had the most influence on earlier death and biological ageing included smoking, socioeconomic status, physical activity levels and living conditions. Interestingly, being taller at age ten was found to be associated with a shorter lifespan. Although this may seem surprising, and the reasons are not entirely clear, this aligns with <a href="https://www.sciencedaily.com/releases/2014/05/140509110756.htm">previous research</a> finding taller people are more likely to die earlier. Carrying more weight at age ten and maternal smoking (if your mother smoked in late pregnancy or when you were a newborn) were also found to shorten lifespan. Probably the most surprising finding in this study was a lack of association between diet and markers of biological ageing, as determined by the proteomic profiling. This flies in the face of the extensive body of evidence showing the crucial role of <a href="https://www.nature.com/articles/s43016-023-00868-w">dietary patterns</a> in chronic disease risk and longevity. But there are a number of plausible explanations for this. The first could be a lack of statistical power in the part of the study looking at biological ageing. That is, the number of people studied may have been too small to allow the researchers to see the true impact of diet on ageing. Second, the dietary data in this study, which was self-reported and only measured at one time point, is likely to have been of relatively poor quality, limiting the researchers’ ability to see associations. And third, as the relationship between diet and longevity is likely to be complex, disentangling dietary effects from other lifestyle factors may be difficult. So despite this finding, it’s still safe to say the food we eat is one of the most important pillars of health and longevity. <h2>What other limitations do we need to consider?</h2> Key exposures (such as diet) in this study were only measured at a single point in time, and not tracked over time, introducing potential errors into the results. Also, as this was an observational study, we can’t assume associations found represent causal relationships. For example, just because living with a partner correlated with a longer lifespan, it doesn’t mean this caused a person to live longer. There may be other factors which explain this association. Finally, it’s possible this study may have underestimated the role of genetics in longevity. It’s important to recognise genetics and environment don’t operate in isolation. Rather, health outcomes are shaped by their interplay, and this study may not have fully captured the complexity of these interactions. <h2>The future is (largely) in your hands</h2> It’s worth noting there were a number of factors such as household income, home ownership and employment status associated with diseases of ageing in this study that are not necessarily within a person’s control. This highlights the crucial role of addressing the social determinants of health to ensure everyone has the best possible chance of living a long and healthy life. At the same time, the results offer an empowering message that longevity is largely shaped by the choices we make. This is great news, unless you have good genes and were hoping they would do the heavy lifting. Ultimately, the results of this study reinforce the notion that while we may inherit certain genetic risks, how we eat, move and engage with the world seems to be more important in determining how healthy we are and how long we live.<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/251054/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/hassan-vally-202904">Hassan Vally</a>, Associate Professor, Epidemiology, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-long-will-you-live-new-evidence-says-its-much-more-about-your-choices-than-your-genes-251054">original article</a>. Image: Shutterstock </div>

Caring

Why do I grieve my childhood home so much now we’ve sold it?

<div class="theconversation-article-body"> Grief can hit us in powerful and unanticipated ways. You might expect to grieve a person, a pet or even a former version of yourself – but many people are surprised by the depth of sad yearning they can feel after selling the childhood home. In fact, it is <a href="https://link.springer.com/article/10.1007/s10615-018-0682-5">normal to grieve a place</a>. And this grief can be especially profound if it coincides with a parent dying or moving into residential aged care, leading to the sale of their house. Grief is the response to the loss of anything to which we have an emotional connection. A <a href="https://link.springer.com/article/10.1007/s10615-018-0682-5">growing body</a> of <a href="https://www.taylorfrancis.com/books/mono/10.4324/9780203860731/counting-losses-darcy-harris">research</a> is looking at how grief can extend to “non-person” losses such as infertility, loss of religion and, yes, the loss of a former home. <h2>Why would someone grieve a house?</h2> The childhood home can be an important place for many of us. It literally housed our formative development, family bonds, and core memories. Hopefully, the childhood home is where we learned about safety, security and love. It was likely surrounded by our neighbourhood, and close to important places such as school, playgrounds and friends’ houses. It is no wonder we grieve it when it’s gone. It’s normal to <a href="https://www.taylorfrancis.com/chapters/edit/10.4324/9781315126197-20/grieving-lost-home-marc-fried">grieve things we can’t see and touch</a> but are real and valued. Just as a <a href="https://doi.org/10.1002/pon.70031">serious diagnosis might trigger</a> grief for an imagined future for yourself, or an <a href="https://doi.org/10.1177/1049732314538550">identity</a> you once cherished, loss of a childhood home can hit us harder than we think. When you sell a once-beloved home, you don’t just lose the physical space. You also lose all of what that space might represent, such as birthday celebrations, Christmas lunches, sleepovers with friends or many happy hours playing in the garden. The childhood home often is a symbol of family connection and an anchor in the storm of life. Thinking of the home and all it represents can elicit nostalgia. In fact, the word “nostalgia” <a href="https://www.bps.org.uk/psychologist/nostalgia-cowbells-meaning-life">derives from the Greek</a> words nostos (return) and algos (pain). The word is rooted in the pain we often feel being away from home. And just as siblings are unique – each with different memories of and connections to their childhood home – their responses to its sale can differ markedly. It is normal if your sister or brother grieves the home in a different way to you – or maybe doesn’t even seem to grieve its loss at all. <h2>A complicated grief</h2> When a childhood home is sold because of the death of parents, the feelings of loss about the home are closely linked. The home being sold can be a type of secondary loss that sits in the periphery to the primary loss of parents. Grieving the deaths might, at first, take precedence over the loss of the home. It might only be later that the loss of the home and all it represents becomes apparent. Because the home provides a connection to the deceased person, the loss of the home might add another layer of grief about your parents. Perhaps you find that whenever you recall memories of mum or dad, they seem always to be at the house. It’s also normal if you feel immense <a href="https://link.springer.com/article/10.1007/s10615-018-0682-5">guilt</a> about grieving the home. People might chastise themselves for worrying about “silly things” and not grieving “enough” about the person who died. <a href="https://www.agingcare.com/questions/how-do-i-deal-with-the-guilt-of-selling-moms-house-481550.htm">Guilt about selling the home</a> can also be common. Not everyone has positive memories of their childhood home. Difficult family dynamics, maltreatment and abuse can complicate the emotional connection to childhood spaces and the grief response to their loss. In such cases, the loss of the childhood home can elicit grief about the loss of the childhood that could have – and should have – been. The loss of a home that was the site of discord can be even more challenging than for people with more idyllic childhood experiences. <h2>How can I cope with this loss?</h2> Grief from the loss of a childhood home is <a href="https://link.springer.com/article/10.1007/s10615-018-0682-5">real and valid</a>. We should recognise this and be kind to ourselves and others experiencing it. We shouldn’t minimise the loss or make fun of it. Usually, the loss is anticipated, and this allows you to take photos, furniture or mementos from the home or garden before you leave or sell. Grief researchers call these “<a href="https://www.sciencedirect.com/science/article/pii/S0010440X20300031">transitional</a> <a href="https://www.tandfonline.com/doi/abs/10.1080/13576270412331329812">objects</a>”. They may help you maintain a connection to what is lost, while still grieving the place. <a href="https://link.springer.com/article/10.1007/s10615-018-0682-5">Social support</a> while grieving is important. Some people share memories and photos of the home with their siblings, or derive comfort from driving by the home. Just be prepared for the possibility it will likely change as the new owners adapt it to their needs. You might feel affronted, but hopefully can eventually accept the property now belongs to someone else. Chat to your doctor if the loss is particularly difficult, and your grief doesn’t change and subside over time. They might be able to recommend a psychologist who specialises in grief. If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.<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/251058/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> By <a href="https://theconversation.com/profiles/lauren-breen-1142446">Lauren Breen</a>, Professor of Psychology, <a href="https://theconversation.com/institutions/curtin-university-873">Curtin University</a> This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-do-i-grieve-my-childhood-home-so-much-now-weve-sold-it-and-what-can-i-do-about-it-251058">original article</a>. Image: RDNE Stock project/Pexels </div>

Home & Garden

Summer holidays haven’t changed much since ancient Greece and Rome (except maybe the sand wrestling)

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/konstantine-panegyres-1528527">Konstantine Panegyres</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Imagine a summer holiday at a seaside resort, with days spent sunbathing, reading books, exploring nature and chatting with friends. Sounds like it could be anywhere in Australia or New Zealand in January, doesn’t it? This is also how the Roman emperor <a href="https://oxfordre.com/classics/display/10.1093/acrefore/9780199381135.001.0001/acrefore-9780199381135-e-3508?product=orecla">Julian</a> spent his summers in the 4th century CE. Towards the end of 357 CE, Julian wrote a <a href="https://www.loebclassics.com/view/emperor_julian-letters/1923/pb_LCL157.79.xml?rskey=Sa5rUn&result=1&mainRsKey=pqeNrD">letter</a> to his friend Evagrius, telling him how he spent his holidays at his grandmother’s estate as a boy and young man: <blockquote> Very peaceful it is to lie down there and glance into some book, and then, while resting one’s eyes, it is very agreeable to gaze at the ships and the sea. When I was still hardly more than a boy I thought that this was the most delightful summer residence, for it has, moreover, excellent springs and a charming bath and garden and trees. </blockquote> As Julian got older, though, he had less time for summer holidays. Work consumed him. Even when he was on a break, he couldn’t fully relax. This might sound familiar, too. It seems very little has changed from the days of the ancient Greek and Roman empires when it comes to finding time to unwind – and being on holidays, too. <h2>Finding time for a break</h2> Taking time off was important in ancient Greek and Roman times. Even <a href="https://www.tandfonline.com/doi/pdf/10.1080/00397677908590731">Greek and Roman slaves</a> were permitted to take a few holidays each year. Not everyone could enjoy their holidays, however. In 162 CE, <a href="https://oxfordre.com/classics/display/10.1093/acrefore/9780199381135.001.0001/acrefore-9780199381135-e-984">Marcus Aurelius</a>, then emperor of Rome, took four days of holiday at a resort in Alsium, a city on the coast of modern-day Italy. According to his friend <a href="https://oxfordre.com/classics/display/10.1093/acrefore/9780199381135.001.0001/acrefore-9780199381135-e-1846">Marcus Cornelius Fronto</a> (c. 95-166 CE), though, the emperor could not stop working. In a letter, Fronto <a href="https://www.loebclassics.com/view/marcus_cornelius_fronto-correspondence/1919/pb_LCL113.5.xml?mainRsKey=Q5rXrd&result=1&rskey=fAbCGr">criticises</a> Marcus for continuing to work hard rather than sleeping in, exploring the seaside, rowing on the ocean, bathing and feasting on seafood. Fronto amusingly says that Marcus, rather than enjoy his holiday, has instead “declared war on play, relaxation, good living, and pleasure”. <h2>Going to the seaside</h2> Relaxing by the coast was one of the things people in ancient Greece and Rome most enjoyed doing in the summer. The rich built summer residences on the coast, while people of all walks of life flocked to seaside resorts to enjoy the fresh air and cool water. The orator <a href="https://oxfordre.com/classics/display/10.1093/acrefore/9780199381135.001.0001/acrefore-9780199381135-e-3675">Libanius</a> (314-393 CE) <a href="https://www.loebclassics.com/view/libanius-oration_45_emperor_prisoners/1977/pb_LCL452.165.xml?rskey=EVUxsK&result=1&mainRsKey=ISthry">wrote</a> that the people who really enjoy life the most are those who have the freedom to “drive to their estates, visit other towns, buy land, and visit the seaside”. Health tourism was also a popular reason why people came to the seaside. Many ancient doctors recommended sea water and air as cures for all kinds of health problems, especially those related to the skin and respiratory system. For example, the doctor <a href="https://oxfordre.com/classics/display/10.1093/acrefore/9780199381135.001.0001/acrefore-9780199381135-e-705">Aretaeus of Cappadocia</a> (c. 150-200 CE) <a href="https://books.google.com.au/books?id=v4gIAAAAIAAJ&pg=PA463&dq=Aretaeus+sea+water&hl=en&newbks=1&newbks_redir=0&sa=X&ved=2ahUKEwjh-f6OiuCJAxW4dPUHHXQQH5oQ6AF6BAgEEAI#v=onepage&q=Aretaeus%20sea%20water&f=false">recommended</a> bathing in sea water, wrestling on sand and living by the sea as therapies for those who get frequent headaches. <h2>Travelling abroad</h2> Visiting foreign places was another of the things people in ancient Greece and Rome most enjoyed doing on their summer holidays. For the Romans, trips to see Greece – and in particular Athens – were especially popular. The Roman general <a href="https://oxfordre.com/classics/display/10.1093/acrefore/9780199381135.001.0001/acrefore-9780199381135-e-3396?rskey=xWdUMg&result=1">Germanicus</a> (15 BCE–19 CE) went on a tour of Greece in 18 CE, travelling from Athens eastward to Euboea, Lesbos, the coast of Asia Minor and then to Byzantium and Pontus. According to the Roman historian <a href="https://oxfordre.com/classics/display/10.1093/acrefore/9780199381135.001.0001/acrefore-9780199381135-e-6205">Tacitus</a>, Germanicus was motivated by a desire to see famous ancient sites. Like many Romans, he was fascinated by the old stories of the Greek past, so <a href="https://www.loebclassics.com/view/tacitus-annals/1931/pb_LCL249.469.xml">he was</a> “eager to make the acquaintance of those ancient and storied regions”. Another popular destination for ancient Greeks and Romans was Egypt, which had always been regarded as a land of wonder. Roman tourists could catch regular boats from <a href="https://www.romanports.org/en/the-ports/88-puteoli.html">Puteoli</a> to the great Egyptian city <a href="https://www.britannica.com/place/Alexandria-Egypt">Alexandria</a>. The trip took anywhere from one to two weeks, stopping along the way in Sicily and Malta. Once there, the highlights were typically the great Nile River and Pyramids. Tourists marvelled at the immense temples and walls of hieroglyphic writing. When Germanicus visited Egypt in 19 CE, he was so curious about the meaning of the hieroglyphics that he <a href="https://www.loebclassics.com/view/LCL249/1931/volume.xml">asked</a> an old Egyptian priest to translate some for him. In Alexandria, another attraction was the tomb of <a href="https://www.oxfordreference.com/display/10.1093/oi/authority.20110803095401572">Alexander the Great</a> (356-323 BCE). His body was stored in honey in a coffin made of glass. Ordinary tourists were not allowed to visit it, but VIPs like Roman emperors were. Tourists might also have enjoyed the different vibe in Alexandria. According to the Greek orator <a href="https://www.britannica.com/biography/Dio-Chrysostom">Dio of Prusa</a> (c. 40-110/120 CE), the atmosphere in the coastal city was relaxed, with plenty of music, chariot racing and good food. <h2>Lazy summer days</h2> We can probably all relate to what the writer <a href="https://oxfordre.com/classics/display/10.1093/acrefore/9780199381135.001.0001/acrefore-9780199381135-e-5134">Pliny the Younger</a> (61/62-112 BCE) said about his summer break. Writing on a holiday in Tuscany, he <a href="https://www.loebclassics.com/view/pliny_younger-letters/1969/pb_LCL059.95.xml?rskey=Mdlmkl&result=1">said</a> he can only work “in the lazy way to be expected during a summer holiday”. Working any other way was simply not possible. Many of us will be able to relate to that!<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/243367/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/konstantine-panegyres-1528527">Konstantine Panegyres</a>, McKenzie Postdoctoral Fellow, researching Greco-Roman antiquity, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/summer-holidays-havent-changed-much-since-ancient-greece-and-rome-except-maybe-the-sand-wrestling-243367">original article</a>. </div>

International Travel

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

<div class="theconversation-article-body"> <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> 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. Vitamin B6 poisoning can injure nerves and lead to symptoms including numbness, tingling and even trouble walking and moving. 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. 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. <h2>What is vitamin B6?</h2> Vitamin B6 (also known as pyridoxine) is a group of six compounds that share a similar chemical structure. It is an essential nutrient, meaning we need it for normal body functions, but we can’t produce it ourselves. <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). 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. 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. 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). 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. 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>. 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. <h2>Should we be worried about toxicity?</h2> Vitamin B6 toxicity is extremely rare. It <a href="https://europepmc.org/article/nbk/nbk470579?crsi=6624972170&cicada_org_src=healthwebmagazine.com&cicada_org_mdm=direct&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). 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. 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. 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). The most common symptoms are numbness and tingling, though in some cases patients may experience difficulty with balance or walking. 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. 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. <h2>What is considered excessive? And has this changed?</h2> <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. 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. The Therapeutic Goods Administration has also halved the daily upper limit of vitamin B6 a product can provide – from 200mg to 100mg. 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. 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. <h2>But I thought B vitamins were good for me?</h2> Too much of anything can cause problems. 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. The Therapeutic Goods Administration will continue to monitor evidence and revise guidelines if necessary. While vitamin B6 toxicity remains very rare, there are still many questions about why some people get peripheral neuropathy with lower dose supplements. 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>. <h2>So what should I do?</h2> Most people don’t need to actively seek vitamin B6 in supplements. 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. 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. 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. 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. Most importantly, if you need advice, you should talk to your doctor, dietitian or pharmacist.<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" /> <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> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/vitamin-b6-is-essential-but-too-much-can-be-toxic-heres-what-to-know-to-stay-safe-248443">original article</a>. </div>

Body

How much do you need to retire? It’s probably a lot less than you think

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/brendan-coates-154644">Brendan Coates</a>, <a href="https://theconversation.com/institutions/grattan-institute-1168">Grattan Institute</a> and <a href="https://theconversation.com/profiles/joey-moloney-1334959">Joey Moloney</a>, <a href="https://theconversation.com/institutions/grattan-institute-1168">Grattan Institute</a> How much do you need to save for a comfortable retirement? It’s a big question, and you’ll often hear <a href="https://www.google.com/search?q=australians+not+saving+enough+for+retirement&oq=australians+not+saving+enough+for+retirement&gs_lcrp=EgZjaHJvbWUyBggAEEUYOdIBCDM4MjRqMGo3qAIAsAIA&sourceid=chrome&ie=UTF-8">dire warnings</a> you don’t have enough. But for most Australians, it’s a lot less than you might think. <h2>You spend less in retirement</h2> Australians tend to overestimate how much they need in retirement. Retirees don’t have work-related expenses and have more time to do things for themselves. And retirees, especially pensioners, benefit from discounts on council rates, electricity, medicines, and other benefits worth thousands of dollars a year. While housing <a href="https://grattan.edu.au/news/the-great-australian-nightmare/">is becoming less affordable</a>, most retirees own their own home and have paid it off by the time they retire. Australians who own their home spend an average of 20–25% of their income on housing while working, largely to pay the mortgage. But that falls to just 5% among retiree homeowners, because they are just left with smaller things such as rates and insurance. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/631962/original/file-20241114-15-9h1dzt.png?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/631962/original/file-20241114-15-9h1dzt.png?ixlib=rb-4.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/631962/original/file-20241114-15-9h1dzt.png?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=337&fit=crop&dpr=1 600w, https://images.theconversation.com/files/631962/original/file-20241114-15-9h1dzt.png?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=337&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/631962/original/file-20241114-15-9h1dzt.png?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=337&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/631962/original/file-20241114-15-9h1dzt.png?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=424&fit=crop&dpr=1 754w, https://images.theconversation.com/files/631962/original/file-20241114-15-9h1dzt.png?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=424&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/631962/original/file-20241114-15-9h1dzt.png?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=424&fit=crop&dpr=3 2262w" alt="Notes: Housing costs include mortgage interest and principal repayments and general rates for homeowners, and rental payments for renters. Does not include imputed rent.:" /></a><figcaption>Notes: Housing costs include mortgage interest and principal repayments and general rates for homeowners, and rental payments for renters. Does not include imputed rent. Grattan analysis of ABS (2022) Survey of Income and Housing.</figcaption></figure> And whatever the income you need at the start of your retirement, it typically falls as you age. Retirees tend to spend 15–20% less at age 90 <a href="https://theconversation.com/why-we-should-worry-less-about-retirement-and-leave-super-at-9-5-106237">than they do at age 70</a>, after adjusting for inflation, as their health deteriorates and their discretionary spending falls. Most of their health and aged-care costs <a href="https://grattan.edu.au/report/money-in-retirement/">are covered by government</a>. <h2>So how much superannuation do you need?</h2> Consumer group Super Consumers Australia has crunched the numbers on retiree spending and presents three robust “<a href="https://superconsumers.com.au/journalism/how-much-do-you-need-to-save-for-your-retirement/">budget standards</a>”: <ul> <li>a “low” standard (that is, enough for a person who wants to spend more than what 30% of retirees do)</li> <li>a “medium” standard (spending more than 50% of retirees do), and</li> <li>a “high” standard (more than 70%).</li> </ul> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/631963/original/file-20241114-19-9h1dzt.png?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/631963/original/file-20241114-19-9h1dzt.png?ixlib=rb-4.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/631963/original/file-20241114-19-9h1dzt.png?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=337&fit=crop&dpr=1 600w, https://images.theconversation.com/files/631963/original/file-20241114-19-9h1dzt.png?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=337&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/631963/original/file-20241114-19-9h1dzt.png?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=337&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/631963/original/file-20241114-19-9h1dzt.png?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=424&fit=crop&dpr=1 754w, https://images.theconversation.com/files/631963/original/file-20241114-19-9h1dzt.png?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=424&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/631963/original/file-20241114-19-9h1dzt.png?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=424&fit=crop&dpr=3 2262w" alt="" /></a><figcaption>How much super do you need? Super Consumers Australia (2023) Retirement Savings Targets</figcaption></figure> Crucially, these estimates account for the significant role of the <a href="https://www.servicesaustralia.gov.au/how-much-age-pension-you-can-get?context=22526">Age Pension</a> in the retirement income of many Australians. The <a href="https://www.servicesaustralia.gov.au/how-much-age-pension-you-can-get?context=22526">maximum Age Pension</a> is now A$30,000 a year for singles, and $45,000 a year for couples. To meet Super Consumers Australia’s “medium” retirement standard, a single homeowner needs to have saved only $279,000 in super by age 65 to be able to spend $41,000 a year. A couple needs only $371,000 in super between them to spend $60,000 a year. To meet their “low” standard – which still enables you to spend more than 30% of retirees – single Australians need $76,000 in super at retirement, and couples $95,000 (while also qualifying for a full Age Pension of $30,000 a year). That’s provided that you own your own home (more on that later). <h2>Ignore the super lobby’s estimates</h2> Australians should ignore <a href="https://www.superannuation.asn.au/resources/retirement-standard/">the retirement standards</a> produced by super lobby group the Association of Superannuation Funds of Australia. Their “<a href="https://www.superannuation.asn.au/resources/retirement-standard/">comfortable</a>” standard assumes retirees need an annual income of $52,085 as a single, and $73,337 as a couple. This would require a super balance of $595,000 for a single person, and $690,000 for a couple. But this is a standard of living most Australians don’t have before retirement. It is higher than what 80% of single working Australians, and 70% of couples, <a href="https://insidestory.org.au/the-reassuring-truth-about-retirement-incomes/">spend today</a>. For most Australians, saving enough to meet the super lobby’s “comfortable” standard in retirement can only come by being uncomfortable during their working life. <h2>Most Australians are on track for a comfortable retirement</h2> The good news is most Australians are on track. The federal government’s <a href="https://treasury.gov.au/sites/default/files/2021-02/p2020-100554-udcomplete-report.pdf">2020 Retirement Income Review</a> concludes most future Australian retirees can expect an adequate retirement, replacing a more-than-reasonable share of their pre-retirement earnings – more than the 65–75% benchmark nominated by the review. Even most Australians who work part-time or have broken work histories will hit this benchmark. Most retirees today feel more comfortable financially than younger Australians. And typically, they have enough money to sustain the same, or a higher, living standard in retirement than they had when working. <h2>Rising mortgage debt doesn’t change this story</h2> More Australians are retiring with mortgage debt – about 13% of over-65s had a mortgage in 2019–20, <a href="https://www.ahuri.edu.au/sites/default/files/migration/documents/AHURI_RAP_Issue_176_Housing-equity-withdrawal-in-Australia.pdf">up from 4% in 2002–03</a>. But the government’s <a href="https://treasury.gov.au/sites/default/files/2021-02/p2020-100554-udcomplete-report.pdf">retirement income review</a> found most retirees who used $100,000 of their super to pay off the mortgage when they retire would still have an adequate retirement income. This is, in part, because many would qualify for more Age Pension after using a big chunk of super to pay off the mortgage. And retirees can get a loan via the government’s <a href="https://www.servicesaustralia.gov.au/home-equity-access-scheme">Home Equity Access Scheme</a> to draw equity out of their home up to a maximum value of 150% of the Age Pension, or $45,000 a year, irrespective of how much Age Pension you are eligible for. The outstanding debt accrues with interest, which the government recovers when the property is sold, or from the borrower’s estate when they die, reducing the size of the inheritance that goes to the kids. <h2>But what about renters?</h2> One group of Australians is not on track for a comfortable retirement: those who don’t own a home and must keep paying rent in retirement. Nearly half of retired renters <a href="https://grattan.edu.au/news/repairing-australias-retirement-income-system/">live in poverty today</a>. Most Australians approaching retirement own their own homes today, but fewer will do so in future. Among the poorest 40% of 45–54-year-olds, just 53% own their home today, <a href="https://grattan.edu.au/news/the-great-australian-nightmare/">down from 71% four decades ago</a>. But a single retiree renting a unit for $330 a week – cheaper than 80% of the one-bedroom units across all capital cities – would need an extra $200,000 in super, in addition to Commonwealth Rent Assistance (according to the government’s <a href="https://moneysmart.gov.au/retirement-income/retirement-planner">Money Smart Retirement Planner</a>). This is why raising Commonwealth Rent Assistance to help renting retirees keep a roof over their heads should be an urgent priority for the federal government. Australians have been told for decades that they’re not saving enough for retirement. But the vast majority of retirees today and in future are likely to be financially comfortable.<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/243596/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/brendan-coates-154644">Brendan Coates</a>, Program Director, Economic Policy, <a href="https://theconversation.com/institutions/grattan-institute-1168">Grattan Institute</a> and <a href="https://theconversation.com/profiles/joey-moloney-1334959">Joey Moloney</a>, Deputy Program Director, Housing and Economic Security, <a href="https://theconversation.com/institutions/grattan-institute-1168">Grattan Institute</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-much-do-you-need-to-retire-its-probably-a-lot-less-than-you-think-243596">original article</a>. </div>

Retirement Income

7 things you can do if you think you sweat too much

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/michael-freeman-223922">Michael Freeman</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Sweating is our body’s way of cooling down, a bit like an internal air conditioner. When our core temperature rises (because it’s hot outside, or you’re exercising), sweat glands all over our skin release a watery fluid. As that fluid evaporates, it takes heat with it, keeping us from overheating. But sweating can vary from person to person. Some people might just get a little dewy under the arms, others feel like they could fill a swimming pool (maybe not that dramatic, but you get the idea). So what’s a normal amount of sweat? And what’s too much? <h2>Why do some people sweat more than others?</h2> How much you sweat depends on a number of <a href="https://www.tandfonline.com/doi/pdf/10.1080/23328940.2019.1632145">factors</a> including: <ul> <li> your age (young kids generally sweat less than adults) </li> <li> your sex (men tend to sweat more than women) </li> <li> how active you are. </li> </ul> The average person sweats at the rate of <a href="https://www.tandfonline.com/doi/pdf/10.1080/23328940.2019.1632145">300 millilitres per hour</a> (at 30°C and about 40% humidity). But as you can’t go around measuring the volume of your own sweat (or weighing it), doctors use another measure to gauge the impact of sweating. They ask whether sweating interferes with your daily life. Maybe you stop wearing certain clothes because of the sweat stains, or feel embarrassed so don’t go to social events or work. If so, this is a medical condition called <a href="https://www.dermcoll.edu.au/atoz/axillary-hyperhidrosis/">hyperhidrosis</a>, which affects <a href="https://onlinelibrary.wiley.com/doi/pdf/10.1111/1346-8138.16908">millions of people</a> worldwide. People with this condition most commonly report problematic armpit sweating, as you’d expect. But sweaty hands, feet, scalp and groin can also be an issue. Hyperhidrosis can be a symptom of another medical condition, such as an <a href="https://www.frontiersin.org/articles/10.3389/fendo.2023.1167890/pdf">overactive thyroid</a>, <a href="https://www.tandfonline.com/doi/pdf/10.1080/23328940.2019.1632145">fever or menopause</a>. But hyperhidrosis can have no obvious cause, and the reasons behind this so-called primary hyperhidrosis are a bit of a mystery. People have normal numbers of sweat glands but researchers think they simply over-produce sweat after triggers such as stress, heat, exercise, tobacco, alcohol and hot spices. There may also be a genetic link. <h2>OK, I sweat a lot. What can I do?</h2> 1. Antiperspirants Antiperspirants, particularly ones with <a href="https://onlinelibrary.wiley.com/doi/pdf/10.1111/ics.12852">aluminium</a>, are your first line of defence and are formulated to reduce sweating. Deodorants only stop body odour. <a href="https://www.drugs.com/mtm/aluminum-chloride-hexahydrate-topical.html#:%7E:text=Aluminum%20chloride%20hexahydrate%20is%20an,excessive%20sweating%2C%20also%20called%20hyperhidrosis.">Aluminum chloride hexahydrate</a>, <a href="https://go.drugbank.com/drugs/DB11081">aluminium chloride</a> or the weaker <a href="https://cosmileeurope.eu/inci/detail/807/aluminum-zirconium-tetrachlorohydrex-gly/">aluminum zirconium tetrachlorohydrex glycinate</a> react with proteins in the sweat glands, forming a plug. This plug temporarily blocks the sweat ducts, reducing the amount of sweat reaching the skin’s surface. These products can contain <a href="https://www.termedia.pl/Journal/-7/pdf-46948-10?filename=Hyperhidrosis.pdf">up to 25%</a> aluminium. The higher the percentage the better these products work, but the more they irritate the skin. 2. Beat the heat This might seem obvious, but staying cool can make a big difference. That’s because you have less heat to lose, so the body makes less sweat. Avoid super-hot, long showers (you will have more heat to loose), wear loose-fitting clothes made from breathable fabrics such as cotton (this allows any sweat you do produce to evaporate more readily), and carry a little hand fan to help your sweat evaporate. When exercising try <a href="https://pathprojects.com/blogs/news/how-to-make-an-ice-bandana-for-trail-running-and-hiking?srsltid=AfmBOorsJpNUDs_ZkAkJDFbDFFSeT5TtWsU4aqI4-_hHWbl_wuZLsgHn">ice bandanas</a> (ice wrapped in a scarf or cloth, then applied to the body) or wet towels. You can wear these around the neck, head, or wrists to reduce your body temperature. Try also to modify the time or place you exercise; try to find cool shade or air-conditioned areas when possible. If you have tried these first two steps and your sweating is still affecting your life, talk to your doctor. They can help you figure out the best way to manage it. 3. Medication Some <a href="https://www.termedia.pl/Journal/-7/pdf-46948-10?filename=Hyperhidrosis.pdf">medications</a> can help regulate your sweating. Unfortunately some can also give you side effects such as a dry mouth, blurred vision, stomach pain or constipation. So talk to your doctor about what’s best for you. Your GP may also refer you to a dermatologist – a doctor like myself who specialises in skin conditions – who might recommend different treatments, including some of the following. 4. Botulinum toxin injections Botulinum toxin injections are not just used for cosmetic reasons. They have many applications in medicine, including blocking the nerves that control the sweat glands. They do this for many months. A dermatologist usually gives the injections. But they’re only subsidised by <a href="https://www9.health.gov.au/mbs/fullDisplay.cfm?type=item&q=18362&qt=ItemID">Medicare</a> in Australia for the armpits and if you have primary hyperhidrosis that hasn’t been controlled by the strongest antiperspirants. These injections are given up to three times a year. It is not subsidised for other conditions, such as an overactive thyroid or for other areas such as the face or hands. If you don’t qualify, you can have these injections privately, but it will cost you hundreds of dollars per treatment, which can last up to six months. 5. Iontophoresis This involves using a device that passes a weak electrical current through water to the skin to <a href="https://www.sciencedirect.com/science/article/am/pii/S254243272030014X">reducing sweating</a> in the hands, feet or armpits. Scientists aren’t sure exactly how it works. But this is the <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9826940/">only way</a> to control sweating of the hands and feet that does not require drugs, surgery or botulinum toxin injections. This treatment is not subsidised by Medicare and not all dermatologists provide it. However, you can buy and use your own device, which tends to be cheaper than accessing it privately. You can ask your dermatologist if this is the right option for you. 6. Surgery There is a procedure to cut certain nerves to the hands that stop them sweating. This is <a href="https://www.mdpi.com/2077-0383/11/3/786/pdf">highly effective</a> but can cause sweating to occur elsewhere. There are also other surgical options, which you can discuss with your doctor. 7. Microwave therapy This is a <a href="https://www.tandfonline.com/doi/pdf/10.1080/09546634.2022.2089333">newer treatment</a> that zaps your sweat glands to destroy them so they can’t work any more. It’s not super common yet, and it is quite painful. It’s available privately in a few centres.<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/239397/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/michael-freeman-223922">Michael Freeman</a>, Associate Professor of Dermatology, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/7-things-you-can-do-if-you-think-you-sweat-too-much-239397">original article</a>. </div>

Body

5 items you’re cleaning too much

Cleaning the house is no easy feat. To make life a little easier for you, here are five items you are probably cleaning more than you need to. 1. Clothes worn once For particular items of clothing such as gym gear, shirts and tights it is fine to wash clothes after every wear. However, most other items can be worn up to three times advises Carolyn Forte, the director of the Cleaning Lab at the Good Housekeeping Institute. "Over-washing and over-drying fabrics can cause fading and wear,” she said. Studies have also shown that it is ideal to wash bath towels after three uses. 2. Dinner plates Instead of spending time rinsing your plates before putting them in the dishwasher, just make sure all the food is scrapped off. "Pre-washing dishes is a waste of time and energy,” said Carolyn. "If you aren't running it right away, let the dishwasher rinse them with a 'rinse only' cycle." 3. Light Fixtures It can be tempting to dust your light fixtures every week but Carolyn advises saving your strength from a different household task. She advises that you can get away with cleaning light fixtures once a month. 4. Jackets In the cooler months jackets are worn every day. However, this necessity only needs to be washed every three months. Jackets don’t usually come into contact with skin cells or natural oils, which allows them to go longer between washes than other clothes. 5. Curtains Curtains need to be washed if you get any marks on them but if they are in pristine condition, according to Carolyn they only need to be cleaned once a year. Image credits: Shutterstock

Home & Garden

"Not much of me left": Elton John's grim health confession

Elton John has made a blunt admission about his health battles. The 77-year-old singer opened up about his many health issues in a speech at the screening of his new documentary Elton John: Never Too Late, at the New York Film Festival on Tuesday. “To be honest with you, there’s not much of me left,” Elton told the audience. “I don’t have tonsils, adenoids or an appendix,” he continued, according to <a href="https://people.com/elton-john-jokes-not-much-of-me-left-listing-missing-organs-documentary-premiere-8721741" target="_blank" rel="noopener">People</a> magazine. “I don’t have a prostate. I don’t have a right hip or a left knee or a right knee. In fact, the only thing left to me is my left hip. “But I’m still here,” Elton continued. “And I can’t thank you [enough], you’re the people that made me.” The documentary is directed by his husband David Furnish, and American filmmaker R.J. Cutler. Throughout the years Elton has struggled with his health, and just last month he revealed he was recovering from a "severe eye infection" that affected his vision. This occured after he underwent knee and hip replacement surgery. The I'm Still Standing singer also got a pacemaker fitted in back in the 90s, and was hospitalised for influenza and a bacterial infection in 2009. In 2013 he had an abscess on his appendix, and three years later he had suffered from "gastric flu". In addition to all of these health woes he has dealt with hearing loss caused by years of touring. The singer also talked about his retirement from touring at the premiere of his new documentary, following a successful five years of performances and more than 300 shows worldwide. “As you know, I decided to stop touring because I’m 77 years of age,” he said. “I’ve done all there is to do, to play. I’ve succeeded. I’ve been there and I’ve done it.” The documentary explores his 50-year career leading up to his final North American show at Dodger Stadium in 2022. It is set to stream on Disney+ in the US on December 13. ADAM VAUGHAN/EPA-EFE/ Shutterstock Editorial

Caring

Revealed: How much regular sex each generation is having

While it's often seen as a taboo subject, researchers from Kinsey Institute at Indiana University, have just revealed their report on the sex lives of thousands of people around the world and across different generations. The report, titled The State of Dating: How Gen Z is Redefining Sexuality and Relationships is based on data from over 3,310 people of the dating app, Feeld. The participants, who came from 71 different countries and between 18-75 years old, were surveyed about their sex lives and results are not what you'd expect. Gen Z is having less sex, fewer partners and fewer relationships than other generations, reporting that on average they had had sex three times in the last month. "Gen Z and Boomers exhibited nearly identical sexual frequencies, suggesting that both the youngest and oldest adults are having the least sex," the researchers, led by Dr Justin Lehmiller, wrote in the report. Millennials and Gen X reported slightly higher figures, with both groups having sex five times in the last month. "Also, nearly half of Gen Z reported that they were single, compared to only one-ﬁfth of Millennials, Gen X, and Boomers." Despite having the least sex, Gen Z appears to be the most adventurous group in the bedroom, with 55 per cent of them saying they'd discovered a new kink since joining the app compared to 49 per cent of Millennials, 39 per cent of Gen X, and 33 per cent of Boomers. Researchers said there are two possible explanations for this. "One is simply that older adults have had more time to learn and discover what they enjoy about sex, so they may have already uncovered their kinks. "However, the other is that it also appears to be the case that younger adults today have a greater overall interest in kink than older adults, which may create greater openness to exploring and learning about one's kinks." The researchers hope that their findings will help shed new light on the evolution of sex, gender, sexuality and relationships. "Despite the longstanding tendency of humans to narrowly categorize sexuality and relationships, they have always existed on a continuum, and that continuum will only evolve and expand further as Gen Z and future generations continue their pursuit of sexual and relational self-discovery," they wrote. "The more that we can understand and embrace this simple fact of human life, the better suited we will all be to pursuing pleasure and happiness." Images: Shutterstock

Relationships

How much money is actually thrown into the Trevi Fountain

Around 21 million tourists visit Rome each year, with most of them making a pit stop at the Trevi fountain, one of the most popular and Instagrammable tourist spots in the world. Many take part in the special tradition that has been going on for hundreds of years, that is tossing a coin into the fountain in hopes that their wishes come true. The money is collected twice a week, with signs around the fountain explaining that the change will go to the local not-for-profit organisation Caritas, which is run by the Catholic Church. The money is then used to fund a food bank, soup kitchen and welfare projects in Rome. “The collection and cleaning operations are carried out as quickly as possible to try to reduce the downtime of the fountain,” Francesco Prisco, a manager at regional utility ACEA said. The coins are collected by ACEA workers using long brooms and suction hoses, and according to a 2022 report by Reuters, the church collected 1.4 million euros – about $A2.2 million — from the fountain, with more believed to have been gathered in 2023. The iconic tourist attraction was completed in 1762 and covers one side of Palazzo Poli in central Rome with its statues of Tritons guiding the shell chariot of the god Oceanus. It has since attracted millions of visitors. Image: Shutterstock

International Travel

From maxing out to slowing down, how much do heart rates vary across sports?

<div class="theconversation-article-body"><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> and <a href="https://theconversation.com/profiles/gregory-peoples-1556509">Gregory Peoples</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> A classic image of the Olympics and Paralympics is an athlete at the end of a race struggling for breath, their heart obviously racing. But at the other end of the scale are athletes such as archers and shooters, who need to slow their heart rates down as much as possible. Athletes in speed and endurance events regularly push their heart rate to the maximum. But these athletes usually have low heart rates at rest. What causes our heart rates and respiratory (breathing) rates to change so much, and is this healthy? <h2>When heart rates and respiratory rates rise</h2> If you are still and calm as you read this, your heart is probably beating 60–100 times per minute and you are likely breathing 12–20 times per minute. These are the <a href="https://theconversation.com/what-should-my-heart-rate-be-and-what-affects-it-98945">normal ranges for a resting adult</a>. During physical activity when muscles are contracting, the muscles need more oxygen to provide them with energy to work. To deliver this extra oxygen (<a href="https://theconversation.com/curious-kids-why-is-blood-red-229121#:%7E:text=Haemoglobin%20is%20like%20a%20red,oxygen%2C%20our%20blood%20is%20red.">carried in our blood</a>), our heart pumps blood faster. In other words, our heart rate increases. We also breathe faster to get more oxygen into our lungs to be delivered to the exercising muscles. <figure><iframe src="https://www.youtube.com/embed/3YOap5k0R_8?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption>Your resting heart rate can tell you plenty about your health and fitness.</figcaption></figure> <h2>How fast can our heart rate get during exercise?</h2> Aerobic means “with oxygen”. In <a href="https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise">aerobic exercise</a> (“cardio”) you use large muscles repetitively and rhythmically. For example, walking, running, cycling, swimming and rowing. Muscles that are contracting during aerobic exercise use a lot of energy and need ten times <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4551211/">more oxygen than at rest</a>. High intensity aerobic events that involve large muscles or the entire body cause the highest heart rates. An <a href="https://www.heartonline.org.au/resources/calculators/target-heart-rate-calculator">estimate</a> of maximum heart rate (beats per minute) is 220 minus your age. This equates to 195 beats per minute for a 25-year-old – close to the average age of the Australian Olympic team of 26.5 years. Athletes competing in Olympic events of endurance or speed will reach their maximum heart rate. You can usually only maintain maximum heart rate for a few minutes. But in a 2000-metre rowing race, the rowers maintain intense effort at close to maximum heart rate for 6–8 minutes. This is one of the toughest events for the heart. It’s no wonder rowers often collapse in the boat <a href="https://www.bbc.com/news/uk-england-cambridgeshire-68731840">as they cross the finish line</a>. Highly trained endurance athletes can have a maximum heart rate higher than expected for their age. <a href="https://olympics.com/en/athletes/eliud-kipchoge">Eliud Kipchoge</a> from Kenya is considered the greatest marathon runner of all time. During his <a href="https://au.coros.com/stories?world-record">world record run</a> in the 2022 Berlin marathon, he ran with a heart rate of around 180 beats per minute for almost the entire race. <h2>How does breathing change with exercise?</h2> Our breathing changes with exercise to increase oxygen uptake from the air. At low-to-moderate intensity exercise, you start to take deeper breaths. This brings in more air and oxygen with each breath. However, there is a limit to how much the chest can expand. With higher intensity exercise, respiratory rate increases to increase oxygen intake. Elite athletes can breathe <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818249/">more than 50 times</a> per minute. This is driven by <a href="https://theconversation.com/what-is-breathwork-and-do-i-need-to-do-it-231192">our diaphragm</a>, the most important muscle of breathing. <a href="https://www.abc.net.au/news/2024-07-28/paris-olympics-grace-brown-cycling-gold-medal-australia/104151466">Grace Brown</a>, Olympic gold medal cyclist in Paris, <a href="https://inscyd.com/article/grace-brown-olympic-gold-physiology/">breathes close to a maximal oxygen uptake</a> when she is cycling at high intensity. <h2>Some athletes need to slow things down</h2> Archery and shooting athletes perform better with a lower heart rate. They time their shots to be <a href="https://pubmed.ncbi.nlm.nih.gov/3580727/#:%7E:text=Results%20showed%20that%20the%20champion,both%20during%20diastole%20and%20systole">between heart beats</a> when the body is the most still. This is easier with a slower heart rate, with more time between beats. Archers consciously lower their heart rate <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6441821/">prior to shooting</a> by <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6721071/">slowing their breathing</a>. Other Olympians use <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10224217/#:%7E:text=For%20practicing%20slow%20and%20deep,minutes%20before%20starting%20the%20exercise.">breathing techniques</a> to calm pre-race anticipation and high heart rates. Slowing the breath, <a href="https://theconversation.com/what-is-breathwork-and-do-i-need-to-do-it-231192">especially the exhale</a>, is the best way to lower your heart rate. Beta-blockers also reduce heart rate, by blocking adrenaline. This is why they are on the <a href="https://www.wada-ama.org/en/prohibited-list">prohibited substances list</a> of the World Anti-Doping Agency. <h2>What about resting heart rates?</h2> Athletes often have a <a href="https://www.health.harvard.edu/heart-health/is-a-low-heart-rate-worrisome">low resting heart rate</a>, around 40-50 beats per minute, and slower during sleep. Some are even lower – five time Tour de France winner Miguel Indurain famously had a resting heart rate of <a href="https://www.cyclingweekly.com/fitness/miguel-indurain-vs-your-body-34288">28 beats per minute</a>. Legendary US swimmer Michael Phelps is the <a href="https://olympics.com/en/news/michael-phelps-olympic-medals-record-how-many-gold-swimmer-world-record">most successful Olympian</a> of all time – he had a resting heart rate of <a href="https://www.reanfoundation.org/low-resting-heart-rate-and-lifespan/#:%7E:text=Studies%20on%20Athletes%20and%20Low%20Resting%20Heart%20Rate&text=It%20could%20also%20hint%20at,BPM%20throughout%20his%20professional%20career">less than 40 beats per minute</a>. Regular moderate-to-vigorous intensity aerobic exercise makes the <a href="https://www.medicalnewstoday.com/articles/athletes-heart-rate">heart stronger and more efficient</a>. A stronger heart pumps more blood per beat, which means it doesn’t need to beat as often. Exercise also <a href="https://pubmed.ncbi.nlm.nih.gov/12477376/">increases vagus nerve</a> activity to the heart and <a href="https://www.nature.com/articles/ncomms4775">slows down</a> the heart’s pacemaker cells. These both reduce heart rate. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6306777/">A large review</a> found endurance training and yoga were the best exercises to reduce resting heart rate. But training needs to be maintained to keep resting heart rate low. When elite athletes reduced their training volume by half during COVID lockdown, their <a href="https://www.mdpi.com/2071-1050/13/5/2970">resting heart rate increased</a>. <h2>What does this mean for our health?</h2> A slower resting heart rate is linked to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6306777/">longer life expectancy and reduced death from cardiovascular disease</a>. Indeed, <a href="https://bjsm.bmj.com/content/55/4/206">a study</a> of more than 8,000 Olympians from the United States found they lived longer than the general population. So it is healthy to do activities that increase your heart rate in the short-term, whether as an Olympian or Paralympian competing, or a fan with your heart racing watching a gold medal event.<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/235594/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <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> and <a href="https://theconversation.com/profiles/gregory-peoples-1556509">Gregory Peoples</a>, Senior Lecturer - Physiology, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/from-maxing-out-to-slowing-down-how-much-do-heart-rates-vary-across-sports-235594">original article</a>. </div>

Body

Fighting for change: how much cash Olympic medallists actually win at Paris 2024

As the world soaks up the glitz and glamour of Paris 2024, athletes are not just eyeing the podium – they're also thinking about the cash they might pocket. Or, in some cases, the cash they might not pocket. Because while the Olympics is a billion-dollar spectacle, the earnings for athletes can range from princely sums to pocket change. Australia: A Gold Medal and a Discount Coupon Let’s start with the Aussies. Winning gold at the Olympics might be the pinnacle of an athlete's career, but for Australian athletes, it also means... $20,000. Yes, you heard that right. In a land where a house deposit will likely cost you a LOT more, Aussie Olympians are basically getting paid in Monopoly money. Silver and bronze medalists get $15,000 and $10,000 respectively. That's enough for a decent holiday, but you might still need a GoFundMe for the flights. Singapore: the million-dollar carrot On the other end of the spectrum, athletes from Singapore are practically diving into pools of gold – like Scrooge McDuck, but in real life. A gold medal will earn them a staggering AU$1.13 million. That’s the kind of money that makes you forget about the gruelling four-year training cycle and instead think about which colour Lamborghini matches your national flag. Hong Kong: fencing your way to riches Hong Kong, not to be outdone, will reward its fencing champion Vivian Kong with AU$1.17 million for her gold. That’s enough to make you consider taking up fencing, even if you’re as coordinated as a baby giraffe. Malaysia and Kazakhstan: cars and apartments In Malaysia, winning athletes might not get cold hard cash, but they do get a new car. And in Kazakhstan, you can literally earn a place to call home – with more rooms depending on the colour of your medal. A gold gets you a penthouse, a silver a two-bedroom, and a bronze... well, maybe a studio with a view of the parking lot. France: host with the most (ish) The host nation, France, offers a more modest reward of $108,000 for a gold medal. That’s enough to cover a year's rent in Paris, or a really good wine collection. But let’s face it, in the land of fine dining, they might just spend it all on cheese. New Zealand, Norway and the UK: the love of the game Athletes from New Zealand, Norway and the UK? Well, they’ll have to make do with a pat on the back and a hearty “well done”, because there’s no financial incentive for winning a medal in these countries. Just the satisfaction of representing your nation, which, as any athlete will tell you, doesn't pay the bills. The United States: the great divide The US offers $37,500 for a gold medal, but that's chump change compared to the endorsement deals top athletes like swimmer Katie Ledecky pull in. She's reportedly earning $1 million a year from swimwear endorsements. Meanwhile, many other American athletes are scraping by, with some earning less than $15,000 a year. That's barely enough for a year's supply of Weet-Bix, let alone world-class training. Jamaica: sharing the love Jamaica’s Olympic team will share a pot of about AU$3,500 each, regardless of their results. It's the ultimate participation trophy – except it’s not enough to buy a trophy, or even a decent pair of running shoes. World Athletics: the global jackpot World Athletics is offering a $3.6 million prize pool for track and field events, with $76,000 per gold medalist. It's a model that some athletes, like Australia’s Arianne Titmus, think other sports should follow. After all, nothing says “thank you for your hard work” like a big, fat cheque. So, whether they’re racing for millions or just a modest thank you, athletes at Paris 2024 will be giving it their all. Because at the end of the day, it's not just about the money. It's about the glory, the honour, and ... well, okay, it’s mostly about the money. Images: Instagram \ Shutterstock

Money & Banking

3 signs your diet is causing too much muscle loss – and what to do about it

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/nick-fuller-219993">Nick Fuller</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> When trying to lose weight, it’s natural to want to see quick results. So when the number on the scales drops rapidly, it seems like we’re on the right track. But as with many things related to weight loss, there’s a flip side: rapid weight loss can result in a significant loss of muscle mass, as well as fat. So how you can tell if you’re losing too much muscle and what can you do to prevent it? <h2>Why does muscle mass matter?</h2> Muscle is an important factor in determining our metabolic rate: how much energy we burn at rest. This is determined by how much muscle and fat we have. Muscle is more metabolically active than fat, meaning it burns more calories. When we diet to lose weight, we create a calorie deficit, where our bodies don’t get enough energy from the food we eat to meet our energy needs. Our bodies start breaking down our fat and muscle tissue for fuel. A decrease in calorie-burning muscle mass slows our metabolism. This quickly slows the rate at which we lose weight and impacts our ability to maintain our weight long term. <h2>How to tell you’re losing too much muscle</h2> Unfortunately, measuring changes in muscle mass is not easy. The most accurate tool is an enhanced form of X-ray called a dual-energy X-ray absorptiometry (DXA) scan. The scan is primarily used in medicine and research to capture data on weight, body fat, muscle mass and bone density. But while DEXA is becoming more readily available at weight-loss clinics and gyms, it’s not cheap. There are also many “smart” scales available for at home use that promise to provide an accurate reading of muscle mass percentage. However, the accuracy of these scales is questionable. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8122302/">Researchers found</a> the scales tested massively over- or under-estimated fat and muscle mass. Fortunately, there are three free but scientifically backed signs you may be losing too much muscle mass when you’re dieting. <h2>1. You’re losing much more weight than expected each week</h2> Losing a lot of weight rapidly is one of the early signs that your diet is too extreme and you’re losing too much muscle. Rapid weight loss (of more than 1 kilogram per week) results in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5702468/">greater muscle mass loss</a> than slow weight loss. Slow weight loss better preserves muscle mass and often has the added benefit of <a href="https://www.sciencedirect.com/science/article/pii/S0195666312000153">greater fat mass loss</a>. One study compared people in the obese weight category who followed either a very low-calorie diet (500 calories per day) for five weeks or a low-calorie diet (1,250 calories per day) for 12 weeks. While both groups lost similar amounts of weight, participants following the very low-calorie diet (500 calories per day) for five weeks lost <a href="https://pubmed.ncbi.nlm.nih.gov/26813524/">significantly more muscle mass</a>. <h2>2. You’re feeling tired and things feel more difficult</h2> It sounds obvious, but feeling tired, sluggish and finding it hard to complete physical activities, such as working out or doing jobs around the house, is another strong signal you’re losing muscle. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3648712/">Research</a> shows a decrease in muscle mass may negatively impact your body’s physical performance. <h2>3. You’re feeling moody</h2> Mood swings and feeling anxious, stressed or depressed may also be signs you’re losing muscle mass. <a href="https://pubmed.ncbi.nlm.nih.gov/26228522/">Research</a> on muscle loss due to ageing suggests low levels of muscle mass can negatively impact mental health and mood. This seems to stem from the relationship between low muscle mass and proteins called neurotrophins, which help regulate mood and feelings of wellbeing. <h2>So how you can do to maintain muscle during weight loss?</h2> Fortunately, there are also three actions you can take to maintain muscle mass when you’re following a calorie-restricted diet to lose weight. <h2>1. Incorporate strength training into your exercise plan</h2> While a broad exercise program is important to support overall weight loss, strength-building exercises are a surefire way to help prevent the loss of muscle mass. A <a href="https://pubmed.ncbi.nlm.nih.gov/29596307/">meta-analysis of studies</a> of older people with obesity found resistance training was able to prevent almost 100% of muscle loss from calorie restriction. Relying on diet alone to lose weight will reduce muscle along with body fat, slowing your metabolism. So it’s essential to make sure you’ve incorporated sufficient and appropriate exercise into your weight-loss plan to hold onto your muscle mass stores. But you don’t need to hit the gym. Exercises using body weight – such as push-ups, pull-ups, planks and air squats – are just as effective as lifting weights and using strength-building equipment. Encouragingly, moderate-volume resistance training (three sets of ten repetitions for eight exercises) <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/sms.14237">can be as effective</a> as high-volume training (five sets of ten repetitions for eight exercises) for maintaining muscle when you’re following a calorie-restricted diet. <h2>2. Eat more protein</h2> Foods high in protein play an essential role in building and maintaining muscle mass, but <a href="https://europepmc.org/article/MED/19927027">research</a> also shows these foods help prevent muscle loss when you’re following a calorie-restricted diet. But this doesn’t mean just eating foods with protein. Meals need to be balanced and include a source of protein, wholegrain carb and healthy fat to meet our dietary needs. For example, eggs on wholegrain toast with avocado. <h2>3. Slow your weight loss plan down</h2> When we change our diet to lose weight, we take our body out of its comfort zone and trigger its survival response. It then counteracts weight loss, triggering <a href="https://pubmed.ncbi.nlm.nih.gov/25896063/">several physiological responses</a> to defend our body weight and “survive” starvation. Our body’s survival mechanisms want us to regain lost weight to ensure we survive the next period of famine (dieting). <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193/">Research</a> shows that more than half of the weight lost by participants is regained within two years, and more than 80% of lost weight is regained within five years. However, a slow and steady, stepped approach to weight loss, prevents our bodies <a href="https://pubmed.ncbi.nlm.nih.gov/38193357/">from activating defence mechanisms</a> to defend our weight when we try to lose weight. Ultimately, losing weight long-term comes down to making gradual changes to your lifestyle to ensure you form habits that last a lifetime. <hr /> At the Boden Group, Charles Perkins Centre, we are studying the science of obesity and running clinical trials for weight loss. You can <a href="https://redcap.sydney.edu.au/surveys/?s=RKTXPPPHKY">register here</a> to express your interest.<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/223865/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/nick-fuller-219993">Nick Fuller</a>, Charles Perkins Centre Research Program Leader, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/3-signs-your-diet-is-causing-too-much-muscle-loss-and-what-to-do-about-it-223865">original article</a>. </div>

Body

How much do you need to know about how your spouse spends money? Maybe less than you think

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/scott-rick-1534612">Scott Rick</a>, <a href="https://theconversation.com/institutions/university-of-michigan-1290">University of Michigan</a> Love is in the air, and wedding season is upon us. Like many elder millennials, I grew up watching sitcoms in the 1980s and ‘90s. Whenever those series needed a ratings boost, they would feature a wedding. Those special episodes taught me that weddings usually involve young lovebirds: think Elvin and Sondra from “The Cosby Show,” Cory and Topanga from “Boy Meets World,” or David and Darlene from “Roseanne.” But those were different times. People are getting married later in life than they used to: In the United States, <a href="https://www.census.gov/content/dam/Census/library/visualizations/time-series/demo/families-and-households/ms-2.pdf">the median age of newlyweds</a> has grown to 28 for women and 30 for men. This trend means that many Americans now enter marriage after being self-reliant for several years, including managing their own money. Will they be eager to change that once they get married? Don’t count on it. A 2017 <a href="https://bettermoneyhabits.bankofamerica.com/content/dam/bmh/pdf/ar6vnln9-boa-bmh-millennial-report-winter-2018-final2.pdf">Bank of America survey</a> suggests that millennial married couples are around 15 percentage points more likely than their predecessors to keep their finances separate. This is not necessarily a good development. As a behavioral scientist <a href="https://michiganross.umich.edu/faculty-research/faculty/scott-rick">who studies money and relationships</a>, I find that joint accounts <a href="https://doi.org/10.1093/jcr/ucad020">can bring partners closer</a>. There are some risks, however. Joint accounts create transparency, and intuitively, transparency feels like a good thing in relationships. But I argue that some privacy is important even for highly committed couples – <a href="https://us.macmillan.com/books/9781250280077/tightwadsandspendthrifts">and money is no exception</a>. <h2>The newlywed game</h2> Behavioral scientists <a href="https://kelley.iu.edu/faculty-research/faculty-directory/profile.html?id=jgolson">Jenny Olson</a>, <a href="https://som.yale.edu/faculty-research/faculty-directory/deborah-small">Deb Small</a>, <a href="https://www.kellogg.northwestern.edu/faculty/directory/finkel_eli.aspx">Eli Finkel</a> and I recently conducted <a href="https://academic.oup.com/jcr/article-abstract/50/4/704/7077142">an experiment with engaged and newlywed couples</a>. Each of the pairs had entirely separate accounts, but they were undecided about how they wanted to manage their money moving forward. We randomly assigned each of the 230 couples to one of three groups. One group kept their money in separate accounts; one merged their cash into a joint account and stopped using separate accounts; and one managed their money however they liked. We followed couples for two years, periodically asking them to complete surveys assessing their relationship dynamics and satisfaction. Our relationship quality measure included items such as “I cannot imagine another person making me as happy as my partner does” and “Within the last three months, I shouted or yelled at my partner.” Among the couples who could do whatever they wanted, most kept things separate. They and the couples assigned to keep separate accounts experienced a steady decline in relationship quality over time. This is a fairly typical pattern. For instance, in <a href="https://academic.oup.com/sf/article-abstract/79/4/1313/2234046">a large study that tracked U.S. couples’ marital happiness for 17 years</a>, <a href="https://www.unk.edu/academics/social-work/faculty_staff/van_laningham.php">sociologist Jody Van Laningham</a> and colleagues found that “marital happiness either declines continuously or flattens after a long period of decline.” Declines during the first two years of marriage are particularly important. Social scientist <a href="https://liberalarts.utexas.edu/prc/faculty/hustontl">Ted Huston</a> and colleagues call those first two years <a href="https://doi.org/10.1037/0022-3514.80.2.237">the “connubial crucible</a>.” They find that relationship dynamics that develop during that crucial period can foreshadow relationship quality for many years to come. Couples in our study who were prompted to take the plunge into a joint account, however, maintained their initial level of relationship satisfaction over the course of the two-year experiment. <h2>Tit-for-tat</h2> Our survey results suggest that, by turning “my money” and “your money” into “our money,” a joint account can help to reduce scorekeeping within a relationship. For example, we found that couples with joint accounts were more likely to agree with statements such as “When one person does something for the other, the other should not owe the giver anything.” Relationships usually don’t start with a scorekeeping orientation. In the 1980s and ‘90s, psychologist <a href="https://psychology.yale.edu/people/margaret-clark">Margaret Clark</a> and colleagues conducted experiments where partners had the option of keeping track of each other’s contributions to a shared task. <a href="https://clarkrelationshiplab.yale.edu/sites/default/files/files/Resource%20allocation%20in%20intimate%20relationships.pdf">They observed</a> that intimate relationships often begin with a “communal” orientation, where partners help one another without keeping careful track of who’s doing what. Eventually, however, they take on more of an “exchange” orientation – where inputs are tracked and timely reciprocity is expected. Couples that manage to stave off a tit-for-tat mindset <a href="https://doi.org/10.1177/0956797610373882">tend to be happier</a>. <h2>Too much of a good thing?</h2> The data from our experiment with young couples clearly suggests that using only a joint account is better than using only separate accounts. However, I argue in my new book, “<a href="https://us.macmillan.com/books/9781250280077/">Tightwads and Spendthrifts</a>,” that just a joint account is probably not optimal. When partners use only a joint account, they get an up-close-and-personal view of how the other person is spending money. This kind of transparency is <a href="https://www.businessinsider.com/money-habits-successful-married-couples-avoid-2016-11">normally viewed</a> as a good thing. Some commentators argue that a healthy marriage should have no secrets whatsoever. For example, Willard Harley, Jr., a clinical psychologist who primarily writes for Christian audiences, argues that you should “reveal to your spouse <a href="https://www.marriagebuilders.com/the-policy-of-radical-honesty.htm">as much information about yourself as you know</a>: your thoughts, feelings, habits, likes, dislikes, personal history, daily activities, and plans for the future.” In addition, if your goal is to minimize optional spending, <a href="https://doi.org/10.1002/jcpy.1083">research suggests</a> that the transparency that comes with a joint account can be helpful. We spend less when someone is looking over our shoulder. Still, there are reasons to believe that <a href="https://doi.org/10.1177/0265407500172005">complete transparency can be harmful for couples</a>. Many people have become convinced that if they could just stop buying lattes and avocado toast, they could invest that money and become rich. Unfortunately, the underlying math is highly dubious, as journalist Helaine Olen points out in <a href="https://www.penguinrandomhouse.com/books/308568/pound-foolish-by-helaine-olen/">her book “Pound Foolish</a>.” Still, many people view small indulgences as their primary obstacle to wealth. Complete transparency around these financially inconsequential “treats” <a href="https://slate.com/business/2021/09/partner-hates-retail-therapy-money-advice.html">can lead to unnecessary arguments</a>. Also, spouses may have different passions that their partner does not fully understand. Expenses that seem perfectly reasonable to another hobbyist may seem outrageous <a href="https://academic.oup.com/jcr/article-abstract/19/2/256/1929895">to someone without the proper context</a> – another source of <a href="https://www.sciencedirect.com/science/article/abs/pii/S2352250X21000750">avoidable disagreements</a>. <h2>'Translucent,’ not transparent</h2> I propose that many couples may benefit from a combination of joint and separate accounts. A joint account is essential for ensuring that both partners have immediate and equal access to “our money.” Ideally, all income would be direct-deposited into the joint account, which would help to blur the gap between partners’ earnings. Conspicuous income differences <a href="https://doi.org/10.1086/432228">can jeopardize relationship quality</a>. Separate accounts attached to the joint account can allow some privacy for individual purchases and help partners maintain a sense of autonomy and individuality. Each person gets to spend some of “our money” without their partner looking over their shoulder. Spouses would have a high-level understanding of how much their partner is spending per week or per month, but avoid the occasionally irritating details. This kind of partial financial transparency – <a href="https://us.macmillan.com/books/9781250280077/tightwadsandspendthrifts">what I call “financial translucency</a>” – could help couples strike the right balance between financial and psychological well-being. Of course, this approach requires a lot of trust. If the relationship is already on thin ice, complete financial transparency may be necessary. However, if the relationship is generally in the “good, but could be even better” category, I would argue that financial translucency is worth considering.<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/230070/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/scott-rick-1534612">Scott Rick</a>, Associate Professor of Marketing, <a href="https://theconversation.com/institutions/university-of-michigan-1290">University of Michigan</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-much-do-you-need-to-know-about-how-your-spouse-spends-money-maybe-less-than-you-think-230070">original article</a>. </div>

Money & Banking

Spending too much time on social media and doomscrolling? The problem might be FOMO

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/kim-m-caudwell-1258935">Kim M Caudwell</a>, <a href="https://theconversation.com/institutions/charles-darwin-university-1066">Charles Darwin University</a> For as long as we have used the internet to <a href="https://www.theguardian.com/technology/2016/mar/07/email-ray-tomlinson-history">communicate and connect with each other</a>, it has influenced how we think, feel and behave. During the COVID pandemic, many of us were <a href="https://www.sciencedirect.com/science/article/pii/S0277953622007985">“cut off” from our social worlds</a> through restrictions, lockdowns and mandates. Understandably, many of us tried to <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0258344">find ways to connect online</a>. Now, as pandemic restrictions have lifted, some of the ways we use the internet have become concerning. Part of what drives problematic internet use may be something most of us are familiar with – the fear of missing out, or FOMO. In <a href="https://link.springer.com/article/10.1186/s12888-024-05834-9">our latest research</a>, my colleagues and I investigated the role FOMO plays in two kinds of internet use: problematic social media use and “doomscrolling”. <h2>What are FOMO, problematic social media use and doomscrolling?</h2> FOMO is the fear some of us experience when we get a sense of “missing out” on things happening in our social scene. Psychology researchers have been studying FOMO for <a href="https://doi.org/10.1016/j.chb.2013.02.014">more than a decade</a>, and it has consistently been linked to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8283615/">mental health and wellbeing</a>, <a href="https://www.sciencedirect.com/science/article/pii/S0376871624001947">alcohol use</a> and <a href="https://doi.org/10.1016/j.chb.2021.106839">problematic social media use</a>. Social media use becomes a problem for people when they have difficulty controlling urges to use social media, have difficulty cutting back on use, and where the use has a negative impact on their everyday life. Doomscrolling is characterised by a need to constantly look at and <a href="https://www.bbc.com/worklife/article/20210226-the-darkly-soothing-compulsion-of-doomscrolling">seek out “bad” news</a>. Doomscrollers may constantly refresh their news feeds or stay up late to read bad news. While problematic social media use has been around for a while, doomscrolling seems to be a more recent phenomenon – <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7735659/">attracting research attention</a> during and following the pandemic. <h2>What we tried to find out</h2> In our study, we wanted to test the idea that FOMO leads individuals to engage in problematic use behaviours due to their difficulty in managing the “fear” in FOMO. The key factor, we thought, was <a href="https://link.springer.com/article/10.1023/b:joba.0000007455.08539.94">emotion regulation</a> – our ability to deal with our emotions. We know some people tend to be good at this, while others find it difficult. In fact, greater difficulties with emotion regulation was linked to experiencing <a href="https://www.sciencedirect.com/science/article/pii/S088761852100058X">greater acute stress related to COVID</a>. However, an idea that has been gaining attention recently is <a href="https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2021.636919/full">interpersonal emotion regulation</a>. This means looking to others to help us regulate our emotions. Interpersonal emotion regulation can be helpful (such as “<a href="https://link.springer.com/article/10.1007/s11031-016-9569-3">affective engagement</a>”, where someone might listen and talk about your feelings) or unhelpful (such as “<a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2F0012-1649.43.4.1019">co-rumination</a>” or rehashing problems together), depending on the context. In our analyses, we sought to uncover how both intrapersonal emotion regulation (ability to self-manage our own emotional states) and interpersonal emotion regulation (relying on others to help manage our emotions) accounted for the link between FOMO and problematic social media use, and FOMO and doomscrolling, respectively. <h2>What we found – and what it might mean for the future of internet use</h2> Our findings indicated that people who report stronger FOMO engage in problematic social media use because of difficulty regulating their emotions (intrapersonally), and they look to others for help (interpersonally). Similarly, people who report stronger FOMO are drawn to doomscrolling because of difficulty regulating their emotions intrapersonally (within themselves). However, we found no link between FOMO and doomscrolling through interpersonal emotion regulation. We suspect this difference may be due to doomscrolling being more of a solitary activity, occurring outside more social contexts that facilitate interpersonal regulation. For instance, there are probably fewer people with whom to share your emotions while staying up trawling through bad news. While links between FOMO and doomscrolling have been observed before, our study is among the first to try and account for this theoretically. We suspect the link between FOMO and doomscrolling may be more about having more of an online presence while things are happening. This would account for intrapersonal emotion regulation failing to help manage our reactions to “bad news” stories as they unfold, leading to doomscrolling. Problematic social media use, on the other hand, involves a more complex interpersonal context. If someone is feeling the fear of being “left out” and has difficulty managing that feeling, they may be drawn to social media platforms in part to try and elicit help from others in their network. <h2>Getting the balance right</h2> Our findings suggest the current discussions around <a href="https://www.nbcnews.com/news/us-news/psychology-group-says-infinite-scrolling-social-media-features-are-par-rcna147876">restricting social media use for young people</a>, while controversial, are important. We need to balance our need for social connection – which is happening increasingly online – with the <a href="https://www.biomedcentral.com/collections/spia#tab-3">detrimental consequences </a> associated with problematic internet use behaviours. It is important to also consider the nature of social media platforms and how they have changed over time. For example, adolescent social media use patterns across various platforms are <a href="https://link.springer.com/article/10.1007/s10964-019-01060-9">associated with</a> different mental health and socialisation outcomes. Public health policy experts and legislators have quite the challenge ahead of them here. Recent work has shown how loneliness is <a href="https://doi.org/10.1371/journal.pone.0190033">a contributing factor</a> to all-cause mortality (death from any cause). We have long known, too, that social connectedness is <a href="https://doi.org/10.1371/journal.pone.0190033">good for our mental health</a>. In fact, last year, the World Health Organization established a <a href="https://www.who.int/news/item/15-11-2023-who-launches-commission-to-foster-social-connection">Commission on Social Connection</a> to help promote the importance of socialisation to our lives. The recent controversy in the United States around the ownership of TikTok illustrates how central social media platforms are to our lives and ways of interacting with one another. We need to <a href="https://www.theguardian.com/commentisfree/article/2024/may/27/dominic-andre-tiktok-ban">consider the rights of individuals</a> to use them as they please, but understand that governments carry the responsibility of <a href="https://www.theguardian.com/technology/2023/apr/04/what-does-tiktoks-ban-on-australian-government-devices-mean-for-its-future">protecting users from harm</a> and safeguarding their privacy. <hr /> If you feel concerned about problematic social media use or doomscrolling, you can speak to a healthcare or mental health professional. You can also call <a href="https://www.lifeline.org.au/">Lifeline</a> on 13 11 14, or <a href="https://www.13yarn.org.au/">13 YARN</a> (13 92 76) to yarn with Aboriginal or Torres Strait Islander crisis supporters.<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/230980/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/kim-m-caudwell-1258935">Kim M Caudwell</a>, Senior Lecturer - Psychology | Chair, Researchers in Behavioural Addictions, Alcohol and Drugs (BAAD), <a href="https://theconversation.com/institutions/charles-darwin-university-1066">Charles Darwin University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/spending-too-much-time-on-social-media-and-doomscrolling-the-problem-might-be-fomo-230980">original article</a>. </div>

Technology

Cost of living: if you can’t afford as much fresh produce, are canned veggies or frozen fruit just as good?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> The cost of living crisis is affecting how we spend our money. For many people, this means tightening the budget on the weekly supermarket shop. One victim may be fresh fruit and vegetables. Data from the <a href="https://www.abs.gov.au/media-centre/media-releases/australians-consuming-fewer-vegetables-fruit-and-less-milk#:%7E:text=Paul%20Atyeo%2C%20ABS%20health%20statistics,278%20to%20267%20to%20grams.%E2%80%9D">Australian Bureau of Statistics</a> (ABS) suggests Australians were consuming fewer fruit and vegetables in 2022–23 than the year before. The cost of living is likely compounding a problem that exists already – on the whole, Australians don’t eat enough fruit and vegetables. <a href="https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating">Australian dietary guidelines</a> recommend people aged nine and older should consume <a href="https://www.eatforhealth.gov.au/food-essentials/five-food-groups/fruit">two</a> serves of fruit and <a href="https://www.eatforhealth.gov.au/food-essentials/five-food-groups/vegetables-and-legumes-beans">five</a> serves of vegetables each day for optimal health. But in 2022 the <a href="https://www.abs.gov.au/statistics/health/health-conditions-and-risks/dietary-behaviour/latest-release">ABS reported</a> only 4% of Australians met the recommendations for both fruit and vegetable consumption. Fruit and vegetables are crucial for a healthy, balanced diet, providing a range of <a href="https://theconversation.com/were-told-to-eat-a-rainbow-of-fruit-and-vegetables-heres-what-each-colour-does-in-our-body-191337">vitamins</a> and minerals as well as fibre. If you can’t afford as much fresh produce at the moment, there are other ways to ensure you still get the benefits of these food groups. You might even be able to increase your intake of fruit and vegetables. <h2>Frozen</h2> Fresh produce is often touted as being the most nutritious (think of the old adage “fresh is best”). But this is not necessarily true. Nutrients can decline in transit from the paddock to your kitchen, and while the produce is stored in your fridge. Frozen vegetables may actually be higher in some nutrients such as <a href="https://pubmed.ncbi.nlm.nih.gov/25526594/">vitamin C and E</a> as they are snap frozen very close to the time of harvest. Variations in transport and storage can affect this slightly. <a href="https://pubs.acs.org/doi/10.1021/jf504890k">Minerals</a> such as calcium, iron and magnesium stay at similar levels in frozen produce compared to fresh. Another advantage to frozen vegetables and fruit is the potential to reduce food waste, as you can use only what you need at the time. As well as buying frozen fruit and vegetables from the supermarket, you can freeze produce yourself at home if you have an oversupply from the garden, or when produce may be cheaper. A <a href="https://www.growveg.com.au/guides/freezing-vegetables-and-herbs-the-garden-foodie-version/">quick blanching</a> prior to freezing can improve the safety and quality of the produce. This is when food is briefly submerged in boiling water or steamed for a short time. Frozen vegetables won’t be suitable for salads but can be eaten roasted or steamed and used for soups, stews, casseroles, curries, pies and quiches. Frozen fruits can be added to breakfast dishes (with cereal or youghurt) or used in cooking for fruit pies and cakes, for example. <h2>Canned</h2> Canned vegetables and fruit similarly often offer a cheaper alternative to fresh produce. They’re also very convenient to have on hand. The <a href="https://nchfp.uga.edu/how/can#gsc.tab=0">canning process</a> is the preservation technique, so there’s no need to add any additional preservatives, including salt. Due to the cooking process, levels of heat-sensitive nutrients <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/jsfa.2825">such as vitamin C</a> will decline a little compared to fresh produce. When you’re using canned vegetables in a hot dish, you can add them later in the cooking process to reduce the amount of nutrient loss. To minimise waste, you can freeze the portion you don’t need. <h2>Fermented</h2> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723656/">Fermentation</a> has recently come into fashion, but it’s actually one of the oldest food processing and preservation techniques. Fermentation largely retains the vitamins and minerals in fresh vegetables. But fermentation may also enhance the food’s nutritional profile by creating new nutrients and allowing existing ones to be <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9352655/">absorbed more easily</a>. Further, fermented foods contain probiotics, which are beneficial for our <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10051273/">gut microbiome</a>. <h2>5 other tips to get your fresh fix</h2> Although alternatives to fresh such as canned or frozen fruit and vegetables are good substitutes, if you’re looking to get more fresh produce into your diet on a tight budget, here are some things you can do. 1. Buy in season Based on supply and demand principles, buying local seasonal vegetables and fruit will always be cheaper than those that are imported out of season from other countries. 2. Don’t shun the ugly fruit and vegetables Most supermarkets now sell “ugly” fruit and vegetables, that are not physically perfect in some way. This does not affect the levels of nutrients in them at all, or their taste. 3. Reduce waste On average, an Australian household throws out <a href="https://www.ozharvest.org/food-waste-facts/">A$2,000–$2,500</a> worth of food every year. Fruit, vegetables and bagged salad are the <a href="https://www.ozharvest.org/food-waste-facts/">three of the top five foods</a> thrown out in our homes. So properly managing fresh produce could help you save money (and benefit <a href="https://endfoodwaste.com.au/why-end-food-waste/">the environment</a>). To minimise waste, plan your meals and shopping ahead of time. And if you don’t think you’re going to get to eat the fruit and vegetables you have before they go off, freeze them. 4. Swap and share There are many websites and apps which offer the opportunity to swap or even pick up free fresh produce if people have more than they need. Some <a href="https://www.charlessturt.sa.gov.au/environment/sustainable-lifestyles/community-fruit-and-vege-swaps">local councils are also encouraging</a> swaps on their websites, so dig around and see what you can find in your local area. 5. Gardening Regardless of how small your garden is you can always <a href="https://www.gardeningaustraliamag.com.au/best-vegies-grow-pots/">plant produce in pots</a>. Herbs, rocket, cherry tomatoes, chillies and strawberries all grow well. In the long run, these will offset some of your cost on fresh produce. Plus, when you have put the effort in to grow your own produce, <a href="https://mdpi-res.com/sustainability/sustainability-07-02695/article_deploy/sustainability-07-02695.pdf?version=1425549154">you are less likely to waste it</a>.<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/229724/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/cost-of-living-if-you-cant-afford-as-much-fresh-produce-are-canned-veggies-or-frozen-fruit-just-as-good-229724">original article</a>. </div>

Food & Wine

Air travel exposes you to radiation – how much health risk comes with it?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/timothy-j-jorgensen-239253">Timothy J. Jorgensen</a>, <a href="https://theconversation.com/institutions/georgetown-university-1239">Georgetown University</a> In 2017, <a href="http://www.independent.ie/business/world/18-million-miles-and-counting-the-globes-top-business-traveller-35666790.html">business traveler Tom Stuker</a> was hailed as the world’s most frequent flyer, logging 18,000,000 miles of air travel on United Airlines over 14 years. That’s a lot of time up in the air. If Stuker’s traveling behaviors are typical of other business flyers, he may have eaten 6,500 <a href="http://www.airliners.net/forum/viewtopic.php?t=689041">inflight meals</a>, drunk 5,250 <a href="https://doi.org/10.1111/j.1708-8305.2009.00339.x">alcoholic beverages</a>, watched thousands of <a href="http://www.iata.org/publications/store/Pages/global-passenger-survey.aspx">inflight movies</a> and made around 10,000 visits to <a href="http://blog.thetravelinsider.info/2012/11/how-many-restrooms-are-enough-on-a-plane.html">airplane toilets</a>. He would also have accumulated a radiation dose equivalent to about 1,000 <a href="https://www.radiologyinfo.org/en/info.cfm?pg=safety-xray">chest x-rays</a>. But what kind of health risk does all that radiation actually pose? <h2>Cosmic rays coming at you</h2> You might guess that a frequent flyer’s radiation dose is coming from the airport security checkpoints, with their whole-body scanners and baggage x-ray machines, but you’d be wrong. The <a href="http://www.aapm.org/publicgeneral/AirportScannersPressRelease.asp">radiation doses to passengers from these security procedures</a> are trivial. The major source of radiation exposure from air travel comes from the flight itself. This is because at high altitude the <a href="http://www.altitude.org/why_less_oxygen.php">air gets thinner</a>. The farther you go from the Earth’s surface, the fewer molecules of gas there are per volume of space. Thinner air thus means fewer molecules to deflect incoming <a href="http://www.space.com/32644-cosmic-rays.html">cosmic rays</a> – radiation from outer space. With less <a href="http://www.bbc.co.uk/science/earth/atmosphere_and_climate/atmosphere">atmospheric shielding</a>, there is more exposure to radiation. The most extreme situation is for astronauts who travel entirely outside of the Earth’s atmosphere and enjoy none of its protective shielding. Consequently, they receive high radiation doses. In fact, it is the accumulation of radiation dose that is the limiting factor for the maximum length of manned space flights. Too long in space and <a href="https://www.nasa.gov/hrp/bodyinspace">astronauts risk cataracts, cancer and potential heart ailments</a> when they get back home. Indeed, it’s the radiation dose problem that is a major spoiler for <a href="http://www.space.com/34210-elon-musk-unveils-spacex-mars-colony-ship.html">Elon Musk’s goal of inhabiting Mars</a>. An extended stay on Mars, with its <a href="http://www.space.com/16903-mars-atmosphere-climate-weather.html">extremely thin atmosphere</a>, would be lethal due to the high radiation doses, notwithstanding Matt Damon’s successful Mars colonization in the movie <a href="https://www.youtube.com/watch?v=ej3ioOneTy8">“The Martian</a>.” <h2>Radiation risks of ultra frequent flying</h2> What would be Stuker’s cumulative radiation dose and what are his health risks? It depends entirely on how much time he has spent in the air. Assuming an <a href="http://hypertextbook.com/facts/2002/JobyJosekutty.shtml">average flight speed</a> (550 mph), Stuker’s 18,000,000 miles would translate into 32,727 hours (3.7 years) of flight time. The radiation dose rate at typical <a href="http://www.telegraph.co.uk/travel/travel-truths/why-do-planes-fly-so-high-feet/">commercial airline flight altitude</a> (35,000 feet) is about <a href="https://hps.org/publicinformation/ate/faqs/commercialflights.html">0.003 millisieverts per hour</a>. (As I explain in my book <a href="http://press.princeton.edu/titles/10691.html">“Strange Glow: The Story of Radiation</a>,” a millisievert or mSv is a unit of radiation dose that can be used to estimate cancer risk.) By multiplying the dose rate by the hours of flight time, we can see that Stuker has earned himself about 100 mSv of radiation dose, in addition to a lot of free airline tickets. But what does that mean for his health? The primary health threat at this dose level is an increased risk of some type of cancer later in life. Studies of atomic bomb victims, nuclear workers and medical radiation patients have <a href="https://doi.org/10.17226/11340">allowed scientists to estimate the cancer risk</a> for any particular radiation dose. All else being equal and assuming that low doses have risk levels proportionate to high doses, then an overall cancer risk rate of <a href="http://www.imagewisely.org/imaging-modalities/computed-tomography/medical-physicists/articles/how-to-understand-and-communicate-radiation-risk">0.005 percent per mSv</a> is a reasonable and commonly used estimate. Thus, Stuker’s 100-mSv dose would increase his lifetime risk of contracting a potentially fatal cancer by about 0.5 percent. <h2>Contextualizing the risk</h2> The question then becomes whether that’s a high level of risk. Your own feeling might depend on how you see your background cancer risk. Most people <a href="http://www.who.int/whr/2002/chapter3/en/index4.html">underestimate their personal risk of dying from cancer</a>. Although the exact number is debatable, it’s fair to say that <a href="https://www.cancer.org/cancer/cancer-basics/lifetime-probability-of-developing-or-dying-from-cancer.html">about 25 percent of men ultimately contract a potentially fatal cancer</a>. Stuker’s 0.5 percent cancer risk from radiation should be added to his baseline risk – so it would go from 25 percent to 25.5 percent. A cancer risk increase of that size is too small to actually measure in any scientific way, so it must remain a theoretical increase in risk. A 0.5 percent increase in risk is the same as one chance in 200 of getting cancer. In other words, if 200 male travelers logged 18,000,000 miles of air travel, like Stuker did, we might expect just one of them to contract a cancer thanks to his flight time. The other 199 travelers would suffer no health effects. So the chances that Stuker is the specific 18-million-mile traveler who would be so unlucky is quite small. Stuker was logging more air hours per year (greater than 2,000) than most pilots typically log (<a href="http://work.chron.com/duty-limitations-faa-pilot-17646.html">under 1,000</a>). So these airline workers would have risk levels proportionately lower than Stuker’s. But what about you? If you want to know your personal cancer risk from flying, estimate all of your commercial airline miles over the years. Assuming that the values and parameters for speed, radiation dose and risk stated above for Stuker are also true for you, dividing your total miles by 3,700,000,000 will give your approximate odds of getting cancer from your flying time. For example, let’s pretend that you have a mathematically convenient 370,000 total flying miles. That would mean 370,000 miles divided by 3,700,000,000, which comes out to be 1/10,000 odds of contracting cancer (or a 0.01 percent increase in risk). Most people do not fly 370,000 miles (equal to 150 flights from Los Angeles to New York) within their lifetimes. So for the average flyer, the increased risk is far less than 0.01 percent. To make your exercise complete, make a list of all the benefits that you’ve derived from your air travel over your lifetime (job opportunities, vacation travel, family visits and so on) and go back and look at your increased cancer risk again. If you think your benefits have been meager compared to your elevated cancer risk, maybe its time to rethink flying. But for many people today, flying is a necessity of life, and the small elevated cancer risk is worth the price.<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/78790/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/timothy-j-jorgensen-239253">Timothy J. Jorgensen</a>, Director of the Health Physics and Radiation Protection Graduate Program and Professor of Radiation Medicine, <a href="https://theconversation.com/institutions/georgetown-university-1239">Georgetown University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/air-travel-exposes-you-to-radiation-how-much-health-risk-comes-with-it-78790">original article</a>. </div>

Travel Trouble

How much time should you spend sitting versus standing? New research reveals the perfect mix for optimal health

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/christian-brakenridge-1295221">Christian Brakenridge</a>, <a href="https://theconversation.com/institutions/baker-heart-and-diabetes-institute-974">Baker Heart and Diabetes Institute</a> People have a pretty intuitive sense of what is healthy – standing is better than sitting, exercise is great for overall health and getting <a href="https://theconversation.com/could-not-getting-enough-sleep-increase-your-risk-of-type-2-diabetes-225179">good sleep is imperative</a>. However, if exercise in the evening may disrupt our sleep, or make us feel the need to be more sedentary to recover, a key question emerges – what is the best way to balance our 24 hours to optimise our health? <a href="https://link.springer.com/article/10.1007/s00125-024-06145-0">Our research</a> attempted to answer this for risk factors for heart disease, stroke and diabetes. We found the optimal amount of sleep was 8.3 hours, while for light activity and moderate to vigorous activity, it was best to get 2.2 hours each. <iframe id="dw4bx" class="tc-infographic-datawrapper" style="border: none;" src="https://datawrapper.dwcdn.net/dw4bx/" width="100%" height="400px" frameborder="0"></iframe> <h2>Finding the right balance</h2> Current health guidelines recommend you stick to a <a href="https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years">sensible regime</a> of moderate-to vigorous-intensity physical activity 2.5–5 hours per week. However <a href="https://doi.org/10.1016/j.jacc.2019.02.031">mounting evidence</a> now <a href="https://doi.org/10.2337/dc14-2073">suggests</a> how you spend your day can have meaningful ramifications for your health. In addition to moderate-to vigorous-intensity physical activity, this means the time you spend sitting, standing, doing light physical activity (such as walking around your house or office) and sleeping. Our research looked at more than 2,000 adults who wore body sensors that could interpret their physical behaviours, for seven days. This gave us a sense of how they spent their average 24 hours. At the start of the study participants had their waist circumference, blood sugar and insulin sensitivity measured. The body sensor and assessment data was matched and analysed then tested against health risk markers — such as a heart disease and stroke risk score — to create a model. Using this model, we fed through thousands of permutations of 24 hours and found the ones with the estimated lowest associations with heart disease risk and blood-glucose levels. This created many optimal mixes of sitting, standing, light and moderate intensity activity. When we looked at waist circumference, blood sugar, insulin sensitivity and a heart disease and stroke risk score, we noted differing optimal time zones. Where those zones mutually overlapped was ascribed the optimal zone for heart disease and diabetes risk. <h2>You’re doing more physical activity than you think</h2> We found light-intensity physical activity (defined as walking less than 100 steps per minute) – such as walking to the water cooler, the bathroom, or strolling casually with friends – had strong associations with glucose control, and especially in people with type 2 diabetes. This light-intensity physical activity is likely accumulated intermittently throughout the day rather than being a purposeful bout of light exercise. Our experimental evidence shows that <a href="https://diabetesjournals.org/care/article/39/6/964/29532/Benefits-for-Type-2-Diabetes-of-Interrupting">interrupting our sitting</a> regularly with light-physical activity (such as taking a 3–5 minute walk every hour) can improve our metabolism, especially so after lunch. While the moderate-to-vigorous physical activity time might seem a quite high, at more than 2 hours a day, we defined it as more than 100 steps per minute. This equates to a brisk walk. It should be noted that these findings are preliminary. This is the first study of heart disease and diabetes risk and the “optimal” 24 hours, and the results will need further confirmation with longer prospective studies. The data is also cross-sectional. This means that the estimates of time use are correlated with the disease risk factors, meaning it’s unclear whether how participants spent their time influences their risk factors or whether those risk factors influence how someone spends their time. <h2>Australia’s adult physical activity guidelines need updating</h2> Australia’s <a href="https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years">physical activity guidelines</a> currently only recommend exercise intensity and time. A <a href="https://www.uow.edu.au/media/2023/why-adults-need-to-move-more-stop-sitting-and-sleep-better-.php">new set of guidelines</a> are being developed to incorporate 24-hour movement. Soon Australians will be able to use these guidelines to examine their 24 hours and understand where they can make improvements. While our new research can inform the upcoming guidelines, we should keep in mind that the recommendations are like a north star: something to head towards to improve your health. In principle this means reducing sitting time where possible, increasing standing and light-intensity physical activity, increasing more vigorous intensity physical activity, and aiming for a healthy sleep of 7.5–9 hours per night. Beneficial changes could come in the form of reducing screen time in the evening or opting for an active commute over driving commute, or prioritising an earlier bed time over watching television in the evening. It’s also important to acknowledge these are recommendations for an able adult. We all have different considerations, and above all, movement should be fun.<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/228894/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/christian-brakenridge-1295221">Christian Brakenridge</a>, Postdoctoral research fellow at Swinburne University, Centre for Urban Transitions, <a href="https://theconversation.com/institutions/baker-heart-and-diabetes-institute-974">Baker Heart and Diabetes Institute</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-much-time-should-you-spend-sitting-versus-standing-new-research-reveals-the-perfect-mix-for-optimal-health-228894">original article</a>. </div>

Body

Stamp duty is holding us back from moving homes – we’ve worked out how much

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/nick-garvin-1453835">Nick Garvin</a>, <a href="https://theconversation.com/institutions/macquarie-university-1174">Macquarie University</a> If just one state of Australia, New South Wales, scrapped its stamp duty on real-estate transactions, about 100,000 more Australians would move homes each year, according to our <a href="https://e61.in/wp-content/uploads/2024/02/Stamp-duty-effects-on-purchases-and-moves.pdf">best estimates</a>. Stamp duty is an unquestioned part of buying a home in Australia – you put your details in an online mortgage calculator, and stamp duty is automatically deducted from the amount you have to contribute. It’s easy to overlook how much more affordable a home would be without it. That means it’s also easy to overlook how much more Australians would buy and move if stamp duty wasn’t there. The 2010 Henry Tax Review found stamp duty was <a href="https://treasury.gov.au/sites/default/files/2019-10/afts_final_report_part_2_vol_1_consolidated.pdf">inequitable</a>. It taxes most the people who most need to or want to move. The review reported: "Ideally, there would be no role for any stamp duties, including conveyancing stamp duties, in a modern Australian tax system. Recognising the revenue needs of the States, the removal of stamp duty should be achieved through a switch to more efficient taxes, such as those levied on broad consumption or land bases." But does stamp duty actually stop anyone moving? It’s a claim more often made than assessed, which is what our team at the <a href="https://e61.in/wp-content/uploads/2024/02/Stamp-duty-effects-on-purchases-and-moves.pdf">e61 Institute</a> set out to do. We used real-estate transaction data and a natural experiment. <h2>What happened when Queensland hiked stamp duty</h2> In 2011, Queensland hiked stamp duty for most buyers by removing some concessions for owner-occupiers at short notice. For owner-occupiers it increased stamp duty by about one percentage point, lifting the average rate from 1.26% of the purchase price to 2.27%. What we found gives us the best estimate to date of what stamp duty does to home purchases. A one percentage point increase in stamp duty causes the number of home purchases to decline by 7.2%. The number of moves (changes of address) falls by about as much. The effect appears to be indiscriminate. Purchases of houses fell about as much as purchases of apartments, and purchases in cities fell about as much as purchases in regions. Moves between suburbs and moves interstate dropped by similar rates. With NSW stamp duty currently averaging about <a href="https://conveyancing.com.au/need-to-know/stamp-duty-nsw">3.5%</a> of the purchase price, our estimates suggest there would be about 25% more purchases and moves by home owners if it were scrapped completely. That’s 100,000 moves. Victoria’s higher rate of stamp duty, about <a href="https://www.sro.vic.gov.au/rates-taxes-duties-and-levies/general-land-transfer-duty-property-current-rates">4.2%</a>, means if it was scrapped there would be about 30% more purchases. That’s another 90,000 moves. <h2>Even low headline rates have big effects</h2> The big effect from small-looking headline rates ought not to be surprising. When someone buys a home, they typically front up much less cash than the purchase price. While stamp duty seems low as a percentage of the purchase price, it is high as a percentage of the cash the buyer needs to find. Here’s an example. If stamp duty is 4% of the purchase price, and a purchaser pays $800,000 for a property with a mortgage deposit of $160,000, the $32,000 stamp duty adds 20%, not 4%, to what’s needed. If the deposit takes five years to save, stamp duty makes it six. A similar thing happens when an owner-occupier changes address. If the buyer sells a fully owned home for $700,000 and buys a new home for $800,000, the upgrade ought to cost them $100,000. A 4% stamp duty lifts that to $132,000. Averaged across all Australian cities, stamp duty costs about <a href="https://e61.in/wp-content/uploads/2024/02/Stepped-on-by-Stamp-Duty.pdf">five months</a> of after-tax earnings. In Sydney and Melbourne, it’s six. <h2>Stamp duty has bracket creep</h2> This cost has steadily climbed from around <a href="https://e61.in/wp-content/uploads/2024/02/Stepped-on-by-Stamp-Duty.pdf">six weeks</a> of total earnings in the 1990s. It has happened because home prices have climbed faster than incomes and because stamp duty has brackets, meaning more buyers have been pushed into higher ones. Replacing the stamp duty revenue that states have come to rely on would not be easy, but a switch would almost certainly help the economy function better. The more that people are able to move, the more they will move to jobs to which they are better suited, boosting productivity. The more that people downsize when they want to, the more housing will be made available for others. Our findings suggest the costs are far from trivial, making a switch away from stamp duty worthwhile, even if it is disruptive and takes time.<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/225773/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/nick-garvin-1453835">Nick Garvin</a>, Adjunct Fellow, Department of Economics, <a href="https://theconversation.com/institutions/macquarie-university-1174">Macquarie University</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/stamp-duty-is-holding-us-back-from-moving-homes-weve-worked-out-how-much-225773">original article</a>. </div>

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