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Airlines cancel flights after volcanic eruptions. An aviation expert explains why that’s a good thing

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/patrick-murray-2027113">Patrick Murray</a>, <a href="https://theconversation.com/institutions/university-of-southern-queensland-1069">University of Southern Queensland</a> At least three airlines <a href="https://www.abc.net.au/news/2024-11-13/flights-to-and-from-bali-cancelled-due-to-volcanic-ash/104593698">cancelled flights between Australia and Bali</a> this week after a volcano eruption in eastern Indonesia spewed a vast plume of volcanic ash into the air. But while would-be holiday makers are naturally <a href="https://7news.com.au/sunrise/volcanic-eruption-in-indonesia-forces-airlines-to-cancel-flights-to-bali-stranding-frustrated-passengers-c-16732486">upset</a> at having their plans disrupted, it’s worth remembering it’s not safe to fly planes through volcanic ash. So, how do airlines decide it’s not safe to fly when a volcano erupts? And why is volcanic ash so dangerous for aircraft, anyway? <h2>What does volcanic ash do to a plane?</h2> Volcanic ash particles are very, very abrasive. They can cause permanent damage to windscreens in the aircraft and can even make windscreens look opaque – like someone has gone over them with sandpaper. Imagine getting spectacles and scraping them over and over with sandpaper – that’s what you’d see if you were sitting in the cockpit. Volcanic ash can also clog or damage external sensors, leading to erroneous readings, and can infiltrate an aircraft’s ventilation system. This can affect cabin air quality and lead to potential respiratory issues. But the main issue, in fact, is the impact volcanic ash has on engines. A jet engine works by drawing in air, compressing it, mixing it with fuel and igniting it. This creates high-pressure exhaust gases that are expelled backward, which pushes the engine (and the aircraft) forward. The correct balance of fuel and airflow is crucial. When you disrupt airflow, it can cause the engine to stall. Ash particles that get inside the engines will melt and build up, causing disruption of the airflow. This could cause the engine to “flame out” or stall. Volcanic ash has a lot of silica in it, so when it melts it turns into something similar to glass. It won’t melt unless exposed to very high temperatures – but inside a jet engine, you do get very high temperatures. There was a famous incident in 1982 where a <a href="https://theaviationgeekclub.com/the-story-of-british-airways-flight-9-the-boeing-747-that-lost-all-four-engines-due-to-volcanic-ash-yet-it-landed-safely/">British Airways Boeing 747 plane</a> was flying in the vicinity of Indonesia and lost all four engines after it encountered volcanic ash spewing from Java’s Mount Galunggung. Fortunately, the pilot was able to <a href="https://simpleflying.com/gallunggung-glider-the-story-of-british-airways-flight-9/">restart the engines and land safely</a>, although the pilots were unable to see through the front windscreens. <h2>How do airlines decide it’s not safe to fly when a volcano erupts?</h2> The decision is made by each airline’s operational staff. Each airline’s operational team would be looking at the situation in real time today and making the decision based on their risk assessment. Every airline has a process of risk management, which is required by Australia’s Civil Aviation Safety Authority. Different airlines may tackle risk management in slightly different ways; you might have some cancelling flights earlier than others. But, in broad terms, the more sophisticated airlines would come to similar conclusions and they are likely all communicating with each other. Mostly, they make the call based on the extent of the plume – how big the cloud of ash is and where it’s going, bearing in mind that winds vary with altitude. As you get stronger winds with altitude, the ash can drift quite far from the source. There is also a United Nations agency called the <a href="https://www.icao.int/Pages/default.aspx">International Civil Aviation Organization</a>, which issues guidance on volcanic ash hazards. Various meteorological agencies around the world work together and liaise with aviation authorities to spread the word quickly if there is an eruption. For airlines to resume flights, the ash needs to clear and there needs to be a low probability of further eruptions. <h2>Passenger safety is the priority</h2> The underpinning reason behind these flight cancellations is safety. If you lose engines and you can’t see out the window, the risk to passenger safety is obvious. Naturally, people are upset about their holiday plans being held up. But it’s actually in passengers’ best interests to not fly through volcanic ash.<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/243576/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/patrick-murray-2027113">Patrick Murray</a>, Emeritus Professor of Aviation, <a href="https://theconversation.com/institutions/university-of-southern-queensland-1069">University of Southern Queensland</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/airlines-cancel-flights-after-volcanic-eruptions-an-aviation-expert-explains-why-thats-a-good-thing-243576">original article</a>. </div>

Travel Trouble

Predictably, domestic airfares surged after the collapse of Rex. There aren’t many good solutions

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/doug-drury-1277871">Doug Drury</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> Australia’s airline industry is famously duopolistic. Just two companies – Qantas and Virgin Australia – service 98% of the domestic passenger market. That’s not for a lack of other companies having <a href="https://www.smh.com.au/traveller/travel-news/grounded-five-of-australias-biggest-airline-failures-20221216-h28pzn.html">tried to secure a foothold</a>, over many decades. In 2024 alone, we’ve seen the high-profile collapse of both <a href="https://theconversation.com/what-just-happened-to-bonza-why-new-budget-airlines-always-struggle-in-australia-228995">Bonza</a> and <a href="https://theconversation.com/rex-airlines-future-up-in-the-air-amid-questions-about-viability-of-small-airlines-in-australia-235761">Rex</a>, airlines that once ignited hopes for much greater competition in the sector. Now, we’re beginning to see the predictable effects of their exit. According to a <a href="https://www.accc.gov.au/media-release/domestic-airfares-increase-amid-reduced-airline-competition">quarterly report</a> released on Tuesday by the Australian Competition and Consumer Commission (ACCC), domestic airfares on major city routes increased by 13.3% to September after Rex Airlines halted its capital city services at the end of July. There’s little reason to be optimistic about things changing anytime soon. Australia’s lack of competition means airfares are only likely to remain inflated due to higher demand and lower supply. <h2>How are airfares actually set?</h2> To predict what the market will bear in a given year, airlines use a process called <a href="https://www.sciencedirect.com/science/article/abs/pii/S0969699714000556">revenue management</a>. This involves sophisticated mathematical modelling, incorporating a range of factors – seasonal variations for school breaks, holidays, and major sporting events – to determine both what the airlines can charge per passenger and what the likely impact will be on their bottom line. There are three main expenses that airlines expect every year which fluctuate regularly: <ul> <li>fuel prices</li> <li>aircraft maintenance</li> <li>salaries.</li> </ul> But the Australian market has some unique characteristics. Our options for travelling the vast distances between major cities are very limited – and, if we’re not flying, very time-consuming too. Many of us choose to fly as it provides us more time at our destination for leisure or work, without a massive road trip or train ride. Our airline duopoly is very aware of this, and know we’re willing to pay a premium for convenience. The ACCC found that the price of “best discount economy” tickets on routes Rex had recently departed had <a href="https://www.accc.gov.au/media-release/domestic-airfares-increase-amid-reduced-airline-competition">increased significantly</a> – up 95% between Adelaide and Melbourne, and 54% between Canberra and Melbourne. The report also noted that fuel prices declined by more than 40% in the 12 months to September, which the airlines have not adjusted for in their pricing model. <h2>The best solution’s a long shot</h2> For Australian passengers to pay lower domestic airfares, competition from another airline is the only viable solution. That might seem like a far-fetched proposition for the foreseeable future. Any airline attempting to start up in Australia would need significant financial backing to weather market fluctuations, and a singular focus on flying the airline. There might be some hope on the horizon with a possible new entrant, Koala Airlines, in the press recently, stating its intentions to enter this market and be successful. Many customers may be hoping Koala can excel where Bonza and Rex were unable to. However, its entry remains quite some way off. Koala is still working on attaining an <a href="https://www.casa.gov.au/licences-and-certificates/air-operators">air operators certificate</a> (AOC) from CASA and a fleet of new aircraft. Koala has given few details about its business strategy, except for a promised <a href="https://www.abc.net.au/news/2024-09-29/koala-airlines-to-enter-qantas-virgin-duopoly-four-corners/104405640">cash refund guarantee</a> for passengers, and plans to implement <a href="https://koalaair.com.au/koala-tech/">artificial intelligence</a> to remain viable in the market. <h2>What else can be done?</h2> Can the government do anything to protect new entrants, to support them through the initial startup phase? Part-ownership of any new airline by the government is probably off the cards. Salvaging the competition we have left may be a better strategy. Also on Tuesday, the government announced an <a href="https://www.afr.com/companies/transport/labor-stumps-up-80m-to-keep-failing-airline-rex-afloat-20241112-p5kpu3">$80 million support package</a> to keep Rex’s regional services operational. Much of Rex’s fleet of SAAB 340 aircraft is in need of repair, so this will help somewhat. But such a big spending package is reminiscent of the <a href="https://theconversation.com/government-funding-to-qantas-and-virgin-to-ensure-air-services-on-key-routes-136554">pandemic-era strategies</a> the government will not want to revisit on a grand scale. <h2>Better compliance</h2> Other strategies could focus on ensuring that everyone plays fairly and doesn’t abuse the system to keep market share. The ACCC’s latest report is part of ongoing quarterly reporting, after the Treasurer redirected the ACCC to monitor domestic airfares for another three years in November last year. But other regulatory oversight may have been lacking. <a href="https://www.aap.com.au/news/competition-at-sydney-airport-less-than-we-like/">Speaking</a> before a senate inquiry on Tuesday, Sydney Airport’s Scott Charlton said that until recently, a compliance committee set up to monitor Sydney Airport’s slot system hadn’t met for five years. The government will need to tread carefully. If it wants to provide incentives for new entrants, it will need to do so in a manner that does not appear to be a re-regulation strategy, creating hardships for Qantas and Virgin Australia. Ultimately, appearing to re-regulate the Australian aviation sector is not in line with the government’s long term strategy of keeping the airline market stable through less intervention. <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/243463/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/doug-drury-1277871">Doug Drury</a>, Professor/Head of Aviation, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity 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/predictably-domestic-airfares-surged-after-the-collapse-of-rex-there-arent-many-good-solutions-243463">original article</a>. </div>

Domestic Travel

I spoke to 100 Japanese seniors, and learnt the secret to a good retirement is a good working life

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/shiori-shakuto-1537774">Shiori Shakuto</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> What makes a good retirement? I’ve <a href="https://www.pennpress.org/9781512827088/after-work/">been researching</a> the lives of “silver backpackers”: Japanese seniors who embark on a later-life journey of self-discovery. Many experienced Japan’s high-growth economy, characterised by rigid gender roles. For many men who worked as iconic cultural figures of <a href="https://en.wikipedia.org/wiki/Salaryman">sarariiman</a> (white collar workers), excessive working hours were normalised and expected. Their absence from home was compensated by their female partners, many full-time stay-at-home mothers. Entering their 60s meant either retirement from work, or children leaving home. For men and women, retirement is understood as an opportunity to live a life for themselves, leading to a journey of self-discovery. <h2>Dedicating life to work</h2> I interviewed more than 100 older Japanese women and men and found a significant disparity in the quality of life between them. Japanese retired men who led a work-oriented life struggled to find meaning at the initial stages of retirement. One man I spoke to retired at the age of 60 from a large trading company. He was a successful businessman, having travelled the world and held various managerial positions in the company. His wife looked after the children most of the time. They bought a house with a yard in a suburb so the children could attend a good school. It significantly increased his commute, and further reduced his time with children. He also worked on weekends. He barely had time to develop his hobbies or get to know his neighbours. He idealised his retirement as a time to finally spend with his family and develop his own hobbies. When he retired, however, he realised that he and his family didn’t have any common topics of conversation. Through decades of excessive hours spent at work away from home, the rest of the family established a routine that did not include him. Taking up new hobbies at the age of 60 was not as easy as he thought, nor was making new friends at this age. “I became a nureochiba,” he lamented. Nureochiba refers to the wet fallen leaves that linger and are difficult to get rid of. The term is commonly used to describe retired men with no friends or hobbies who constantly accompany their wives. The retirement for many former sarariiman was characterised by boredom – having nowhere to go to or having nothing to do. The sense of boredom led to a sense of isolation and low confidence in old age. Many older Japanese men I spoke to lament not having built a connection with their children or communities at a younger age. <h2>Dedicating life to family and community</h2> Older Japanese women I spoke with were more well-connected with their children and local communities in later life. Many were in regular contact with their children through visits, phone calls and messages. Some continued to care for them by providing food or by looking after grandchildren. Children very much appreciated them. Many older women who had been full-time stay-at-home mothers had already taken up hobbies or volunteering activities at community organisations, and they could accelerate these involvements in their old age. Even women who worked full-time seemed to maintain better connections with their family members because working excessively away from home was simply not possible for them. Older men relied on these women’s networks and activities conducted at the scales of home and communities – from caring for others to pursuing hobbies – to enact a meaningful retirement. The sense of connection with family and communities, not to mention their husbands’ reliance on them, led to a high confidence and wellbeing among older women. I saw many instances where older women preferred spending time with their female friends than their retired husbands and embarked on adventurous trips alone. One woman went on a three-month cruise alone. Feeling liberated, she sent a fax message to her husband from the ship: “When I get off this ship, I will devote the rest of my life to myself. You will have to take care of your own mother.” Upon disembarking, she moved to Malaysia to start her second life. <h2>The silver backpackers</h2> Malaysia has become a popular destination for silver backpackers looking to embark on a journey of self-discovery. Some travel as couples, while others go alone, regardless of their marital status. For many male silver backpackers I spoke to, moving to Malaysia offers a second chance at life to make new friends, find hobbies and, most importantly, start anew with their partners. For many female silver backpackers, visiting Malaysia means being able to enjoy an independent lifestyle while having the security of friends and family in Malaysia and Japan. The experiences of older Japanese men and women can be translated into the experiences of anyone who spent excessive hours at work and those who spent more time cultivating relationships outside of work. The activities of the latter group are not as valued in a society that narrowly defines productivity. However, my research shows that it is their activities that carry more value in old age. Are you under pressure to work long hours? If you can, turn off your phone and computer. Instead of organising events for work, organise a dinner with your family and friends. Take up a new hobby in your local community centres. You can change how you work and live now for a better old age.<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/238571/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/shiori-shakuto-1537774">Shiori Shakuto</a>, Lecturer in Anthropology, <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/i-spoke-to-100-japanese-seniors-and-learnt-the-secret-to-a-good-retirement-is-a-good-working-life-238571">original article</a>. </div>

Retirement Life

What does a good death look like when you’re really old and ready to go?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/naomi-richards-182120">Naomi Richards</a>, <a href="https://theconversation.com/institutions/university-of-glasgow-1269">University of Glasgow</a> <a href="https://www.huffingtonpost.co.uk/entry/hawaii-legalizes-assisted-suicide_us_5ac6c6f5e4b0337ad1e621fb">Hawaii</a> recently joined the growing number of states and countries where doctor-assisted dying is legal. In these jurisdictions, help to die is rarely extended to those who don’t have a terminal illness. Yet, increasingly, very old people, without a terminal illness, who feel that they have lived too long, are arguing that they also have a right to such assistance. Media coverage of <a href="https://www.washingtonpost.com/news/to-your-health/wp/2018/05/09/this-104-year-old-plans-to-die-tomorrow-and-hopes-to-change-views-on-assisted-suicide/?utm_term=.b00a9036f9bc">David Goodall</a>, the 104-year-old Australian scientist who travelled to Switzerland for assisted dying, demonstrates the level of public interest in ethical dilemmas at the <a href="https://www.bmj.com/content/361/bmj.k1891.full">extremities of life</a>. Goodall wanted to die because he no longer enjoyed life. Shortly before his death, he told reporters that he spends most of his day just sitting. “What’s the use of that?” he asked. <a href="https://www.sciencedirect.com/science/article/pii/S0277953615002889?via%3Dihub">Research</a> shows that life can be a constant struggle for the very old, with social connections hard to sustain and health increasingly fragile. <a href="https://www.ncbi.nlm.nih.gov/pubmed/25982088">Studies</a> looking specifically at the motivation for assisted dying among the very old show that many feel a deep sense of loneliness, tiredness, an inability to express their individuality by taking part in activities that are important to them, and a hatred of dependency. Of the jurisdictions where assisted dying is legal, some make suffering the determinant (Canada, for example). Others require a prognosis of six months (California, for example). Mainly, though, the focus is on people who have a terminal illness because it is seen as less of an ethical problem to hasten the death of someone who is already dying than someone who is simply tired of life. <h2>Why give precedence to physical suffering?</h2> Assisted dying for people with psychological or existential reasons for wanting to end their life is unlikely to be supported by doctors because it is not objectively verifiable and also potentially remediable. In the Netherlands, despite the legal power to offer assistance where there is no life-limiting illness, doctors are <a href="https://www.ncbi.nlm.nih.gov/pubmed/25693947">seldom convinced</a> of the unbearable nature of non-physical suffering, and so will rarely administer a lethal dose in such cases. Although doctors may look to a physical diagnosis to give them confidence in their decision to hasten a patient’s death, physical symptoms are often not mentioned by the people they are assisting. Instead, the most common reason given by those who have received help to die is <a href="https://www.nejm.org/doi/full/10.1056/NEJMms1700606">loss of autonomy</a>. Other common reasons are to avoid burdening others and not being able to enjoy one’s life – the exact same reason given by Goodall. This suggests that requests from people with terminal illness, and from those who are just very old and ready to go, are not as different as both the law – and doctors’ interpretation of the law – claim them to be. <h2>Sympathetic coverage</h2> It seems that the general public does not draw a clear distinction either. Most of the media coverage of Goodall’s journey to Switzerland was sympathetic, to the dismay of <a href="http://www.carenotkilling.org.uk/press-releases/centenarians-assisted-suicide/">opponents</a> of assisted dying. Media reports about <a href="https://www.theguardian.com/tv-and-radio/2014/sep/02/mary-berry-great-british-bake-off-centenarian-assisted-dying">ageing celebrities</a> endorsing assisted dying in cases of both terminal illness and very old age, blur the distinction still further. One of the reasons for this categorical confusion is that, at root, this debate is about what a good death looks like, and this doesn’t rely on prognosis; it relies on <a href="https://www.tandfonline.com/doi/full/10.1080/01459740.2016.1255610">personality</a>. And, it’s worth remembering, the personalities of the very old are as diverse as those of the very young. Discussion of assisted suicide often focuses on concerns that some older people may be exposed to coercion by carers or family members. But older people also play another role in this debate. They make up the rank and file <a href="http://www.ep.liu.se/ej/ijal/2012/v7/i1/a01/ijal12v7i1a01.pdf">activists</a> of the global right-to-die movement. In this conflict of rights, protectionist impulses conflict with these older activists’ demands to die on their own terms and at a time of their own choosing. In light of the <a href="https://www.nih.gov/news-events/news-releases/worlds-older-population-grows-dramatically">unprecedented ageing</a> of the world’s population and increasing longevity, it is important to think about what a good death looks like in deep old age. In an era when more jurisdictions are passing laws to permit doctor-assisted dying, the choreographed death of a 104-year-old, who died listening to Ode to Joy after enjoying a last fish supper, starts to look like a socially approved good death.<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/96589/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/naomi-richards-182120">Naomi Richards</a>, Lecturer in Social Science (End of Life Studies), <a href="https://theconversation.com/institutions/university-of-glasgow-1269">University of Glasgow</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/what-does-a-good-death-look-like-when-youre-really-old-and-ready-to-go-96589">original article</a>. </div>

Caring

Is thirst a good predictor of dehydration?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/kiara-too-2243669">Kiara Too</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> Water is essential for daily functioning and health, and we can only survive <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2908954/">a few days</a> without it. Yet we constantly lose water through sweat, urination and even evaporation when we breathe. This is why we <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5957508/">have evolved</a> a way to regulate and maintain water in our bodies. Like other animals, our survival relies on a strong biological drive that tells us to find and drink water to balance fluid loss. This is thirst – a sensation of dryness in the mouth signalling we need to have a drink. This <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5957508/">basic physiological mechanism</a> is controlled mainly by part of the brain’s “control centre”, called the hypothalamus. The hypothalamus <a href="https://www.ncbi.nlm.nih.gov/books/NBK535380/#:%7E:text=The%20hypothalamus%20is%20the%20region,and%20the%20control%20of%20appetite.">receives signals</a> from various regions of the body and in return, releases hormones that act as a messenger to signal the thirst sensation. <h2>What is dehydration?</h2> Staying hydrated (having enough water in our bodies) is important for <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2908954/">several reasons</a>, including: <ul> <li>regulating body temperature through sweat and respiration</li> <li>lubricating joints and eyes</li> <li>preventing infections</li> <li>digesting and absorbing nutrients</li> <li>flushing out waste (via the kidneys)</li> <li>preventing constipation</li> <li>brain function (including memory and concentration)</li> <li>mood and energy levels</li> <li>physical performance and recovery from exercise</li> <li>skin health.</li> </ul> Dehydration occurs when our body doesn’t have enough water. Even slight drops in fluid levels have <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2908954/">noticeable consequences</a>, such as headaches, feeling dizzy, lethargy and struggling to concentrate. <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4874113/">Chronic dehydration</a> can pose more serious health risks, including urinary tract infections, constipation and kidney stones. <h2>What does the evidence say?</h2> Despite thirst being one of the most basic biological drivers for good hydration, science suggests our feelings of thirst and subsequent fluid intake don’t always correlate with hydration levels. For example, a <a href="https://www.mdpi.com/2072-6643/16/18/3212">recent study</a> explored the impact of thirst on fluid intake and hydration status. Participants attended a lab in the morning and then later in the afternoon to provide markers of hydration status (such as urine, blood samples and body weight). The relationship between levels of thirst in the morning and afternoon hydration status was negligible. Further, thirst may be driven by environmental factors, such as access to water. For example, <a href="https://www.sciencedirect.com/science/article/pii/0031938484901549">one study</a> looked at whether ample access to water in a lab influenced how much people drank and how hydrated they were. The link between how thirsty they felt and how hydrated they were was weak, suggesting the availability of water influenced their fluid intake more than thirst. Exercise can also <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6893511/">change our thirst mechanism</a>, though studies are limited at this stage. Interestingly, research shows women experience thirst more strongly than men, regardless of hydration status. To understand <a href="https://www.sciencedirect.com/science/article/pii/S2475299123148852">gender differences in thirst</a>, researchers infused men and women with fluids and then measured their thirst and how hydrated they were. They found women generally reported thirst at a lower level of fluid loss. Women have also been found to respond more <a href="https://www.mdpi.com/2072-6643/16/18/3212">to feeling thirsty</a> by drinking more water. <h2>Other ways to tell if you need to drink some water</h2> While acknowledging some people will need to drink more or less, for <a href="https://theconversation.com/dont-like-drinking-plain-water-10-healthy-ideas-for-staying-hydrated-this-summer-191859">many people</a>, eight cups (or two litres) a day is a good amount of water to aim for. But beyond thirst, there are many other ways to tell whether you might need to drink more water. 1. urine colour: pale yellow urine typically indicates good hydration, while darker, concentrated urine suggests dehydration 2. frequency of going to the toilet: <a href="https://www.ncbi.nlm.nih.gov/books/NBK291/">urinating regularly</a> (around four to six times a day) indicates good hydration. Infrequent urination can signal dehydration 3. skin turgor test: gently <a href="https://www.healthline.com/health/skin-turgor#test">pinching the skin</a> (for example, on the back of the hand) and observing how quickly the skin returns to its normal position can help assess hydration. Slow return may indicate dehydration 4. mouth and lips: a dry mouth or cracked lips can be early signs of dehydration 5. headaches and fatigue: frequent headaches, dizziness, or unexplained fatigue can be <a href="https://www.tandfonline.com/doi/full/10.1080/07853890.2019.1628352">signs of inadequate hydration</a> 6. sweating: in physically active people, monitoring how much they sweat during activity can help estimate fluid loss and hydration needs. Higher levels of sweat may predispose a person to dehydration if they are unable to replace the fluid lost through water intake These indicators, used together, provide a more comprehensive picture of hydration without solely depending on the sensation of thirst. Of course, if you do feel thirsty, it’s still a good idea to drink some water.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/242194/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, Professor of Community Health and Wellbeing, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/kiara-too-2243669">Kiara Too</a>, PhD candidate, School of Human Movement and Nutrition Sciences, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</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/is-thirst-a-good-predictor-of-dehydration-242194">original article</a>. </div>

Body

How do children learn good manners?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/sophia-waters-501831">Sophia Waters</a>, <a href="https://theconversation.com/institutions/university-of-new-england-919">University of New England</a> Ensuring kids have manners is a <a href="https://tidsskrift.dk/sss/article/view/135074">perennial preoccupation</a> for parents and caregivers. How, then, do you teach good manners to children? Modelling good manners around the home and in your own interaction with others is obviously crucial. But there’s a clear <a href="https://tidsskrift.dk/sss/article/view/135074">uniting theme</a> when it comes to manners in Australia: in Australian English, good manners centre on honouring personal autonomy, egalitarianism and not appearing to tell people what to do. <h2>Which manners matter most in Australia?</h2> Some of the most important manners in Australian English are behavioural edicts that focus on particular speech acts: greeting, requesting, thanking and apologising. These speech acts have a <a href="https://tidsskrift.dk/sss/article/view/135074/179857">set of words</a> associated with them: <ul> <li>hello</li> <li>hi</li> <li>may I please…?</li> <li>could I please…?</li> <li>thank you</li> <li>ta</li> <li>sorry</li> <li>excuse me.</li> </ul> Good manners make people feel comfortable in social situations by adding predictability and reassurance. They can act as signposts in interactions. Anglo cultures place a lot of weight on <a href="https://www.sciencedirect.com/science/article/pii/S0378216612001014">egalitarianism</a>, personal autonomy and ensuring we don’t <a href="https://www.google.com.au/books/edition/English/d-d5AAAAIAAJ?hl=en">tell people what to do</a>. If you want to get someone to do something for you – pass you a pen, for example – you frame the request as a question to signal that you’re not telling them what to do. You’ll also add one of the main characters in Anglo politeness: the magic word, “<a href="https://www.academia.edu/20312114/Lige_a_Danish_magic_word_An_ethnopragmatic_analysis">please</a>”. This framing recognises you don’t expect or demand compliance. You’re acknowledging the other person as an autonomous individual who can do what they want. If the person does the thing you’ve asked, the next step is to say “thank you” to recognise the other person’s autonomy. You’re acknowledging they didn’t have to help just because you asked. <h2>The heavy hitters</h2> The words “please” and “thank you” are such heavy hitters in Australian English good manners, they’re two of the words that language learners and migrants <a href="https://www.tandfonline.com/doi/epdf/10.1080/10408340308518247?needAccess=true">learn first</a>. They can help soften the impact of your words. Think, for example, of the difference between “no” and “no, thank you”. Of course, there are times when “no” is a full sentence. But what if someone offered you a cup of tea and you replied “no” without its concomitant “thank you” to soften your rejection and acknowledge this offer didn’t have to be made? Don’t be surprised if they think you sound a bit rude. The other big players in Australian English good manners are “sorry” and “excuse me”. Much like in <a href="https://www.instagram.com/p/BZ1Eid0gnLV/">British English</a>, the Australian “sorry” means many things. These can preface an intrusion on someone’s personal space, like before squeezing past someone in the cinema, or on someone’s speaking turn. Interrupting or talking over someone else is often heavily frowned on in Australian English because it is often interpreted as disregarding what the other person has to say. But in some cultures, <a href="https://www.sciencedirect.com/science/article/pii/S0346251X14001365">such as French</a>, this conversational style is actively encouraged. And some languages and cultures <a href="https://www.sciencedirect.com/science/article/pii/S038800011830069X?via%3Dihub">have different conventions</a> around what good manners look like around strangers versus with family. Good manners involve saying certain words in predictable contexts. But knowing what these are and when to use them demonstrates a deeper cultural awareness of what behaviours are valued. <h2>How do children learn manners?</h2> As part of my <a href="https://tidsskrift.dk/sss/article/view/135074">research</a>, I’ve analysed parenting forum posts about “good manners”. Some believe good manners should be effortless; one parent said: <blockquote> Good manners shouldn’t be something that a child has to think about […] teach them correctly at home from day one, manners become an integral part of the way they view things. </blockquote> Another forum user posited good modelling was the key, saying: <blockquote> the parent has to lead by example, rather than forcing a child to say one or the other. </blockquote> One <a href="https://pubmed.ncbi.nlm.nih.gov/38777043/">study</a>, which involved analysis of more than 20 hours of videorecorded family dinner interactions collected in Italy, found mealtimes are also sites where parents control their children’s conduct “through the micro-politics of good manners.” <blockquote> By participating in mealtime interactions, children witness and have the chance to acquire the specific cultural principles governing bodily conduct at the table, such as ‘sitting properly’, ‘eating with cutlery’, and ‘chewing with mouth closed’. Yet, they are also socialised to a foundational principle of human sociality: one’s own behavior must be self-monitored according to the perspective of the generalised Other. </blockquote> In Australian English, that means regulating your behaviour to make sure you don’t do something that could be seen as “rude”. As I argued in a 2012 <a href="https://www.sciencedirect.com/science/article/abs/pii/S0378216612000410">paper</a>: <blockquote> While child socialisation in Anglo culture involves heavy discouragement of rudeness, French does not have a direct equivalent feature […] French children are taught ça ne se fait pas, ‘that is not done’. Where the French proscribe the behaviours outright, the Anglos […] appeal to the image one has of oneself in interpersonal interactions. </blockquote> In Anglo English, the penalties for breaches could be other people’s disapproval and hurting their feelings. <h2>Why are good manners important?</h2> Good manners affect our interactions with others and help us build positive relationships. Fourteenth century English bishop and educator, William of Wykeham, declared that “<a href="https://www.oxfordreference.com/display/10.1093/oi/authority.20110803100131244#:%7E:text=Manners%20maketh%20man%20proverbial%20saying,Winchester%20and%20chancellor%20of%20England">manners maketh the man</a>”. John Hopkins University Professor <a href="https://ii.library.jhu.edu/2018/12/11/in-memory-of-p-m-forni-the-case-for-civility-in-the-classroom-and-beyond/">Pier Forni</a> called them a “precious life-improvement tool.” The “Good Manners” <a href="https://education.qld.gov.au/about-us/history/history-topics/good-manners-chart">chart</a>, based on a set of rules devised by the Children’s National guild of Courtesy in UK primary schools in 1889, was issued to Queensland primary schools until the 1960s. It tells kids to remember the golden rule to “always do to others as you would wish them to do to you if you were in their place.” Good manners form part of the bedrock for human sociality. Childhood is when we give kids foundational training on interacting with others and help them learn how to be a culturally competent member of a society.<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/237133/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/sophia-waters-501831">Sophia Waters</a>, Senior Lecturer in Writing, <a href="https://theconversation.com/institutions/university-of-new-england-919">University of New England</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-do-children-learn-good-manners-237133">original article</a>. </div>

Family & Pets

Five reasons why owning a pet is good for us

With more pets than people, Australians have one of the world’s highest pet ownership rates with 62% of us owning at least one pet. And if you’re wondering why we’re so pet mad, research has shown the benefits include companionship, improved mental wellbeing, lower stress and better heart health. <ol> <li>Pets protect us from loneliness</li> </ol> We see our pet as part of the family. Their unconditional (and non-judgemental) love provides us companionship and help to lower stress and anxiety. Interacting with your pet increases feelings of social support and elevates mood. Dog walking increases opportunities for social interaction. When walking outside, fellow dog walkers love to say hello and introduce themselves and their dog to you. Some cafes and restaurants and hotels are dog-friendly venues too. When travelling alone, it’s wonderful to be able to take your furry companion with you. <ol start="2"> <li>Pets are good for our mental and physical well-being</li> </ol> Pet ownership brings responsibility and the need for skills to know how to best take care of them. These skills will extend to other animals, and other people. Children who have pets develop better social skills when interacting with their friends. Dog owners enjoy lower blood pressure, lower cholesterol levels and less heart disease. While owning a dog is not fully protective, the benefit of all those dog walks are they keep you fitter, healthier and less stressed. If you are unlucky enough to have a heart attack, your long-term survival rate is assisted by having a dog. While interacting with a pet for 10-12 minutes will lower your blood pressure. One of the joys of owning a pet, is the pleasure they provide, and the feeling is mutual. Gazing into the eyes of your beloved pooch, boosts levels of oxytocin our bonding molecule. Our long-standing human-dog relationship was established over 30,000 years ago. Patting or stroking our pets is soothing, especially their silky ears. This is relaxing and how delightful is it when your pet reciprocates with loud purring or offers their tummy for a rub? <ol start="3"> <li>Pets are good for our immune system</li> </ol> You’ve probably heard about your gut microbiome that’s important to keep you healthy. Being a pet owner provides you a healthier microbiome and more robust immune system by promoting more of the beneficial bacteria and lowering the level of harmful, or pathogenic bacteria in our gut. Not only that, stroking your pet raises levels of immunoglobulin A in your body that forms a physical barrier in the gut to protect you against potential invading pathogens. In addition, pregnant mums with a pet in the household are less likely to have infants with childhood allergies, asthma or obesity. <ol start="4"> <li>Pets help us cope better with pain and recovery from illness</li> </ol> Owning a pet has been shown to help manage chronic pain. Pets often sense when their owner isn’t well or in pain and will stay close by, which is very soothing. Watching our pets play and their antics can serve as a useful distraction to our struggles with pain or illness. Having your pet with you (when allowed) in a hospital setting is reassuring and can lift your mood. Animals can help in the work or learning environment. Some workplaces have an office pet policy where you’re allowed to have you pet stay with you while you work. This has been shown to be great for boosting staff morale, collaboration and overall happiness, while keeping work stress lower. <ol start="5"> <li>Pets help us better manage our own self-care</li> </ol> Self-care is always important to stay fit and healthy but isn’t something we always find easy to do. This is where taking responsibility for a pet can help. Teenagers with type one diabetes when given goldfish to care for, did better in monitoring their own blood sugar levels, while having a pet have also been shown to help younger students stay focused and on task, and achieve higher academic results. Pets enrich our lives in so many ways from improved mental well-being to lower stress, elevated mood and greater social support. Whatever type of pet you choose, remember the benefits will work both ways. Dr Jenny Brockis is a board-certified lifestyle medicine physician, workplace health and well-being consultant, and author of The Natural Advantage (Major Street Publishing). www.drjennybrockis.com Image credits: Shutterstock <p style="margin: 0px; font-style: normal; font-variant-caps: normal; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-variant-emoji: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 14px;">

Family & Pets

How to buy a good pair of sunglasses

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/jacobo-garcia-queiruga-1496353">Jacobo García Queiruga</a>, <a href="https://theconversation.com/institutions/universidade-de-santiago-de-compostela-2533">Universidade de Santiago de Compostela</a> and <a href="https://theconversation.com/profiles/veronica-noya-padin-1529488">Verónica Noya Padín</a>, <a href="https://theconversation.com/institutions/universidade-de-santiago-de-compostela-2533">Universidade de Santiago de Compostela</a> Nowadays you can buy a cheap pair of sunglasses just about anywhere – from supermarkets and petrol stations to corner shops and online fashion retailers, but such ubiquity may prompt doubts as to the protection they can offer. While their lenses usually meet certain minimum UV protection requirements, their quality in other respects, such as visual clarity, is dismal. Opticians, however, are governed by national health regulations, meaning that they have to meet higher standards such as the <a href="https://single-market-economy.ec.europa.eu/single-market/ce-marking_en">CE</a> and <a href="https://www.gov.uk/guidance/using-the-ukca-marking">UKCA</a> marks. Professional opticians are therefore much better equipped to help customers find sunglasses that not only meet their practical demands, but which are also comfortable and well suited to their facial features. <h2>Rules for protection</h2> <a href="https://www.iso.org/obp/ui/en/#iso:std:iso:12312:-1:ed-2:v1:en">European law</a> classifies sunglass lenses as “personal protective equipment”, outlining five levels of protection. Category 0 lenses allow 80-100% of light through, while those in category 4 only let 3-8% through, meaning they are not suitable for driving. Category 3 is the most commonly used, as they are appropriate for most situations, including driving. So, do darker lenses protect you better? The short answer is: not necessarily. The degree of light absorption depends on how and where they will be used: category 4 lenses are designed for extremely bright areas like high mountains or deserts, but may actually reduce your visibility in other situations. However, all sunglasses that meet the established standards will protect your eyes from UV radiation. <h2>Quality of vision</h2> Wearing sunglasses can give the feeling that your vision is impeded. This is because a tinted lens selectively filters light: it lets in one type of radiation and limits another. Three concepts can help us understand how this works, and why it matters. First up is visual acuity. This is the term used to measure how “sharply” we see, and it is tested by asking patients to read increasingly small letters that appear on a screen or wall chart, with an ideal result around 100%. However, this test is performed with black letters on a well lit white background, so it does not take into account how visual quality may vary in other lighting conditions. Contrast sensitivity is defined as the ability to differentiate objects from the surrounding background. It is, for instance, more difficult to distinguish black letters on grey backgrounds than on white backgrounds. Lastly, we have refractive errors, which affect both visual acuity and contrast sensitivity. These are what cause astigmatisms and make us long or short sighted. Wearing non-prescription sunglasses when suffering from any of these conditions can make vision even worse than it would be without them. <h2>Colour matters</h2> With all this in mind, we should also address the common question of lens colour. While colour does not affect protection, <a href="https://www.researchgate.net/publication/11320153_Effect_of_variable_tinted_spectacle_lenses_on_visual_performance_in_control_subjects">it can affect contrast and the feeling of brightness</a>, because each colour filters out a different wavelength of light. <a href="https://www.researchgate.net/publication/11320153_Effect_of_variable_tinted_spectacle_lenses_on_visual_performance_in_control_subjects">Grey lenses filter out all wavelengths of light</a>, while tints such as brown or green have a different effect on light absorption. This means that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10699545/">visual perception</a> tends to be brighter through a brown lens, very dark through grey ones, and more natural through green ones. <h2>Plastic or glass lenses?</h2> Colour isn’t the only thing that affects quality of vision: we also have to pay attention to what the lenses are made of. While they are most commonly made of specialised plastics – known as organic lenses – you can also find glass ones, known as mineral lenses. These two materials are not the same. Organic lenses are lighter and stronger, while mineral lenses are more scratch resistant and are less prone to colour distortion. This means that mineral lenses offer greater quality of vision. <h2>What about polarised lenses?</h2> Polarised lenses block light that reaches the eye at a certain angle after reflecting off a surface such as a road or water, thus reducing glare. They are particularly suited to driving or spending time around water. However, they can be unsuitable in certain situations. For example, they block light from screens, making them appear darker or even completely black, meaning devices often have to be rotated to improve visibility. They are also not ideal for certain winter sports: by eliminating glare they make it very easy to miss icy patches on the ground. <h2>Other features</h2> Lastly, there are certain design features that we cannot overlook when choosing a pair of sunglasses. Gradient lenses are darker at the top, and graduate down to a lighter tint at the bottom – they usually absorb around 85% of light in their darkest area, and 10% in the lightest. These lenses are stylish, but that does not affect their protection against UV rays. That said, they might be better suited to cloudy conditions, and on a bright summer day they may not be the best option. Reflective lenses have a layer on their outer surface that reflects light and enhances protection. Unfortunately, this treatment is easily damaged or scratched. Lenses with anti reflective coating on the inside of the lens provide greater clarity of vision by eliminating light reflected from behind the wearer. This treatment is usually applied to large sunglasses, or glasses with optically very high quality lenses. In the event of any doubt, the best possible advice is to speak to your optician or optometrist to find the sunglasses that best meet your needs.<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/229953/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/jacobo-garcia-queiruga-1496353">Jacobo García Queiruga</a>, Profesor Interino en el Área de Optometría (OD, MSc, PhD), <a href="https://theconversation.com/institutions/universidade-de-santiago-de-compostela-2533">Universidade de Santiago de Compostela</a> and <a href="https://theconversation.com/profiles/veronica-noya-padin-1529488">Verónica Noya Padín</a>, Investigadora predoctoral - Área de Optometría, <a href="https://theconversation.com/institutions/universidade-de-santiago-de-compostela-2533">Universidade de Santiago de Compostela</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-to-buy-a-good-pair-of-sunglasses-229953">original article</a>. </div>

Beauty & Style

How to rewire your brain to feel good on Monday

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/cristina-r-reschke-1413051">Cristina R. Reschke</a>, <a href="https://theconversation.com/institutions/rcsi-university-of-medicine-and-health-sciences-788">RCSI University of Medicine and Health Sciences</a> and <a href="https://theconversation.com/profiles/jolanta-burke-315263">Jolanta Burke</a>, <a href="https://theconversation.com/institutions/rcsi-university-of-medicine-and-health-sciences-788">RCSI University of Medicine and Health Sciences</a> If you hate Mondays, you’re most certainly in good company. After a couple of days off, many of us have difficulty settling back into our routines and work duties. You may even have dread and anxiety that seeps into the weekend in the form of “<a href="https://theconversation.com/three-ways-to-tackle-the-sunday-scaries-the-anxiety-and-dread-many-people-feel-at-the-end-of-the-weekend-187313">Sunday scaries</a>”. You can’t always change your schedule or obligations to make Mondays more appealing, but you may be able to “reprogram” your brain to think about the week differently. Our brains love predictability and routine. Research has shown that lack of routine is associated with <a href="https://journals.sagepub.com/doi/full/10.1177/0003122418823184">decline in wellbeing and psychological distress</a>. Even though the weekend heralds a leisurely and pleasant time, our brain works hard to adjust to this sudden change to a routine. The good news is that the brain does not need to make too much effort when adjusting to the weekend’s freedom and lack of routine. However, it’s a different story when coming back to the less pleasant activities, such as a to-do list on Monday morning. One way to adjust to post-weekend change is introducing routines that last the whole week and have the power to make our lives <a href="https://journals.sagepub.com/doi/full/10.1177/0146167218795133">more meaningful</a>. These may include <a href="https://portal.research.lu.se/en/publications/routines-made-and-unmade">watching your favourite TV programme, gardening</a> or going <a href="https://pubmed.ncbi.nlm.nih.gov/22976286/">to the gym</a>. It is helpful to do these things at the same time every day. Routines improve our <a href="https://pubmed.ncbi.nlm.nih.gov/16448317/">sense of coherence</a>, a process that allows us to make sense of the jigsaw of life events. When we have an established routine, be it the routine of working five days and taking two days off or engaging in a set of actions every day, our lives become <a href="https://journals.sagepub.com/doi/full/10.1177/0146167218795133">more meaningful</a>. Another important routine to establish is your sleep routine. <a href="https://www.nature.com/articles/s41746-021-00400-z">Research shows</a> that keeping consistent sleep time may be as important for enjoying Mondays as how long your sleep lasts or its quality. Changes in sleep patterns during weekends trigger <a href="https://www.mdpi.com/2072-6643/13/12/4543">social jetlag</a>. For instance, sleeping in later than usual and for longer on free days may trigger a discrepancy between your body clock and socially-imposed responsibilities. This is linked to higher stress levels on Monday morning. Try to keep a set time for going to bed and waking up, avoid naps. You might also want to create a 30 minute “wind-down” routine before sleep, by turning off or putting away your digital devices and practising relaxation techniques. <h2>Hacking your hormones</h2> Hormones can also play a role in how we feel about Mondays. For instance, cortisol is a very important multifunction hormone. It helps our bodies to control our metabolism, regulate our sleep-wake cycle and our response to stress, among other things. It is usually released about an hour before we wake up (it helps us feel awake) and then its levels lower until the next morning, unless we’re under stress. Under acute stress, our bodies release not only cortisol, but also adrenaline in preparation for fight or flight. This is when the heart beats fast, we get sweaty palms and may react impulsively. This is our amygdala (a small almond-shaped area in the base of our brains) hijacking our brains. It creates a super fast emotional response to stress even before our brains can process and think whether it was needed. But as soon we can think – activating the brain’s prefrontal cortex, the area for our reason and executive thinking – this response will be mitigated, if there is no real threat. It is a constant battle between our emotions and reason. This might wake us up in the middle of the night when we’re too stressed or anxious. It shouldn’t be surprising then that cortisol levels, measured in saliva samples of full-time working individuals, tend to be higher on Mondays and Tuesdays, with the lowest levels reported on <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2824866/">Sundays</a>. As a stress hormone, cortisol fluctuates daily, but not consistently. On weekdays, as soon as we wake up, <a href="https://psycnet.apa.org/record/2007-18151-008">cortisol levels soar</a> and variations tend to be higher than on <a href="https://pubmed.ncbi.nlm.nih.gov/11324714/">weekends</a>. To combat this, we need to trick the amygdala by training the brain to only recognise actual threats. In other words, we need to activate our prefrontal cortex as fast as possible. One of the best ways to achieve this and lower overall stress is through relaxation activities, especially on Mondays. One possibility is mindfulness, which is associated with a <a href="https://pubmed.ncbi.nlm.nih.gov/23724462/">reduction in cortisol</a>. <a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00722/full">Spending time in nature</a> is another method – going outside first thing on Monday or even during your lunch hour can make a significant difference to how you perceive the beginning of the week. Give yourself time before checking your phone, social media and the news. It’s good to wait for cortisol peak to decrease naturally, which happens approximately one hour after waking up, before you expose yourself to external stressors. By following these simple tips, you can train your brain to believe that the weekdays can be (nearly) as good as the weekend.<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/199236/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/cristina-r-reschke-1413051">Cristina R. Reschke</a>, Lecturer in the School of Pharmacy and Biomolecular Sciences & Funded Investigator in the FutureNeuro Research Centre, <a href="https://theconversation.com/institutions/rcsi-university-of-medicine-and-health-sciences-788">RCSI University of Medicine and Health Sciences</a> and <a href="https://theconversation.com/profiles/jolanta-burke-315263">Jolanta Burke</a>, Senior Lecturer, Centre for Positive Health Sciences, <a href="https://theconversation.com/institutions/rcsi-university-of-medicine-and-health-sciences-788">RCSI University of Medicine and Health Sciences</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-to-rewire-your-brain-to-feel-good-on-mondays-199236">original article</a>. </div>

Mind

Are cats good for our health?

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/susan-hazel-402495">Susan Hazel</a>, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a> Cats have lived with humans for <a href="https://www.nature.com/articles/s41559-017-0202">thousands of years</a>. And <a href="https://www.bbc.com/future/article/20240923-100-year-old-cat-memes-that-predate-the-internet">long before</a> cat memes and viral <a href="https://theconversation.com/tiktok-says-orange-cats-are-dumb-and-tortoiseshell-cats-have-an-attitude-but-how-true-is-that-218033">TikToks</a> took over the internet, they’ve been comforting us with their purrs and making us laugh with their weird antics. But what does the research say – are cats good for us? Living with a cat can have a profound – and sometimes surprising – effect on our physical and mental health. Still, living with cats is not without risks. <h2>Part of the family</h2> You may have heard cats don’t have owners, they have “staff”. In fact, multiple studies show the humans who live with them feel more like beloved relatives. In a <a href="https://www.mdpi.com/1660-4601/19/1/193">study</a> of 1,800 Dutch cat owners, half said their cat was family. One in three viewed their cat as a child or best friend and found them loyal, supportive and empathetic. Another US study developed a “<a href="https://www.frontiersin.org/journals/veterinary-science/articles/10.3389/fvets.2021.812922/full">family bondedness</a>” scale and found cats were just as important a part of families as dogs. Many cats would choose <a href="https://www.sciencedirect.com/science/article/abs/pii/S0376635716303424">human interaction</a> over food or toys. And <a href="https://link.springer.com/article/10.1007/s10071-022-01674-w">they can distinguish</a> when we are talking to them (rather than another human). In fact we’ve adapted to each other. Cats are <a href="https://www.nature.com/articles/s41598-020-73426-0">more likely</a> to approach human strangers who first give a “kitty kiss” – narrowing your eyes and blinking slowly. And research suggests cats have developed <a href="https://theconversation.com/why-cats-meow-at-humans-more-than-each-other-232865">specific meows</a> that tune into our nurturing instincts. What does this close relationship mean for health outcomes? <h2>A sense of purpose</h2> Owning a pet is associated with <a href="https://link.springer.com/article/10.1007/s00127-022-02332-9">less social isolation</a>. And <a href="https://www.cabidigitallibrary.org/doi/full/10.1079/hai.2021.0006">some cat owners</a> say “providing for the cat” increases their feelings of enjoyment and sense of purpose. But the benefits of the relationship may depend on how you relate to your cat. <a href="https://www.mdpi.com/2076-2615/11/6/1601">One study</a> looked at different relationship styles between humans and cats, including “remote”, “casual” and “co-dependent”. It found people whose relationship with their cat was co-dependent or like a friend had a higher emotional connection to their pet. <h2>Links to heart health</h2> People who own – or have owned – a cat have a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3317329/">lower risk</a> of dying from cardiovascular diseases such as stroke or heart disease. This result has been repeated in several <a href="https://journals.lww.com/jcardiovascularmedicine/fulltext/2020/05000/association_between_pet_ownership_and.3.aspx?casa_token=JmAlt8nNRAUAAAAA:NdUb0DK3DF6Fej0Vrx9t55JK-HZPmE7F1teQeDCCt3vy0Ha3aSNwZeA4KMcTVm-4ZWz1n-rEVUhIE62CUcfXhAn0sA5RQg">studies</a>. However a problem interpreting population studies is they only tell us about an association. This means while people with cats have lower risk of dying from cardiovascular diseases, we can’t say for sure cats are the cause. Cat ownership has also been associated with some positive changes in the <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0253133">gut microbiota</a>, especially in women, such as improved blood glucose control and reduced inflammation. <h2>Helping mental health</h2> Having cat or dog is also associated with <a href="https://www.tandfonline.com/doi/full/10.1080/08927936.2023.2182029">higher psychological well-being</a>. For people with depression, patting or playing with their cat <a href="https://www.tandfonline.com/doi/abs/10.2752/089279399787000066">has been shown</a> to reduce symptoms (although this was over a short, two-hour period and can’t be extrapolated longer-term). Another way to find out about the health impact of cats is qualitative research: asking people what their cats mean to them, beyond the numbers. When colleagues and I <a href="https://www.cabidigitallibrary.org/doi/full/10.1079/hai.2023.0013">surveyed veterans</a>, we found people more attached to their pets actually had poorer mental health scores. But their survey responses told a different story. One respondent said, “my cats are the reason I get up in the morning”. Another wrote: <blockquote> I consider my pet to be a service animal. My cat helps me to relax when I’m dealing with my anxiety, depression or when I wake during the night from the frequent nightmares I have. My cat isn’t just a pet to me, my cat is a part of me, my cat is part of my family. </blockquote> It may be that veterans were more attached to their cats because they had worse mental health – and relied on their cats more for comfort – rather than the other way around. <h2>Mental health downsides</h2> It is possible being attached to your cat has downsides. If your cat becomes sick, the burden of caring for them may have a negative impact on your mental health. <a href="https://bvajournals.onlinelibrary.wiley.com/doi/abs/10.1002/vetr.836?casa_token=g2tT-K2uFUcAAAAA%3AkxrkxlT5voEB8-GpKtiY2pX8qCDgFMjqDZPNS5L2AavYLAlfs6CG_wtsICp7bv-a3TtPMclLHl8edNE">In our study</a> of owners whose cats had epilepsy, around one third experienced a clinical level of burden as caregivers that was likely to interfere with their day-to-day functioning. <h2>Toxoplasmosis</h2> Cats can also carry <a href="https://www.who.int/news-room/fact-sheets/detail/zoonoses">zoonotic</a> diseases, which are infections which spread from animals to humans. They are the main host for <a href="https://www.vet.cornell.edu/departments-centers-and-institutes/cornell-feline-health-center/health-information/feline-health-topics/toxoplasmosis-cats">toxoplasmosis</a>, a parasite excreted in cat faeces which can affect other mammals, including humans. The parasite is more likely to be carried by <a href="https://www.sciencedirect.com/science/article/pii/S0304401720301254?casa_token=hp10VTR-NcEAAAAA:SHRRFC7kULN2idlaOttl6VKIaH2FSSNtM6SMEzW3kK8EeZsUZNYSNcNd16Y8Sm8oItsPE9TTpdk">feral cats</a> that hunt for their food than domestic cats. Most people have <a href="https://link.springer.com/article/10.1186/s13071-021-04769-4">mild symptoms</a> that may be similar to flu. But <a href="https://www.healthdirect.gov.au/toxoplasmosis">infection during pregnancy</a> can lead to miscarriage or stillbirth, or cause problems for the baby including blindness and seizures. Pregnant women and people with lowered immunity are <a href="https://www.healthdirect.gov.au/toxoplasmosis">most at risk</a>. It is recommended these groups don’t empty cat litter trays, or use gloves if they have to. Changing the litter tray daily prevents the parasite <a href="https://www.cdc.gov/dpdx/toxoplasmosis/index.html#:%7E:text=Life%20Cycle&text=Unsporulated%20oocysts%20are%20shed%20in,the%20environment%20and%20become%20infective.">reaching a stage</a> that could infect people. <h2>Allergies</h2> Up to one in five people have an <a href="https://theconversation.com/do-hypoallergenic-cats-even-exist-3-myths-dispelled-about-cat-allergies-191662">allergy to cats</a> and this is increasing. When cats lick their fur, their saliva deposits an allergen. When their fur and <a href="https://my.clevelandclinic.org/health/diseases/17702-pet-allergies">dander</a> (flakes of skin) come loose, it can set off an allergic reaction. People without severe allergies can still live with cats if they regularly wash their hands, clean surfaces and vacuum to eliminate dander. They can also exclude cats from areas they want to be allergen-free, such as bedrooms. While cats can provoke allergic reactions, <a href="https://journals.sagepub.com/doi/full/10.1177/1945892420932487?casa_token=0H_y7qS3NMwAAAAA%3A3dIpa1GNTqFWXHgszpVm7JzcVkmb4EHpE8IEXtlnK1VtMGGH-FkKvMcO5uc1JjTdzC6Q-7RR9UP-ZQ">there is also evidence</a> contact with cats can have a protective role in preventing asthma and allergic reactions developing. This is because exposure may modify the immune system, making it less likely allergic reactions will occur.<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/238993/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/susan-hazel-402495">Susan Hazel</a>, Associate Professor, School of Animal and Veterinary Science, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</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/are-cats-good-for-our-health-238993">original article</a>. </div>

Home & Garden

How do we save ageing Australians from the heat? Greening our cities is a good start

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/claudia-baldwin-248780">Claudia Baldwin</a>, <a href="https://theconversation.com/institutions/university-of-the-sunshine-coast-1068">University of the Sunshine Coast</a>; <a href="https://theconversation.com/profiles/jason-byrne-6066">Jason Byrne</a>, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a>, and <a href="https://theconversation.com/profiles/tony-matthews-234160">Tony Matthews</a>, <a href="https://theconversation.com/institutions/griffith-university-828">Griffith University</a> Heatwaves have killed more Australians than <a href="https://ama.com.au/ausmed/heatwave-health-warning">road accidents</a>, fires, floods and <a href="https://www.sciencedirect.com/science/article/pii/S1462901114000999">all other natural disasters combined</a>. Although <a href="https://theconversation.com/forget-heatwaves-our-cold-houses-are-much-more-likely-to-kill-us-83030">recent research</a> shows extreme cold is a worry in some parts of Australia, <a href="https://theconversation.com/2018-19-was-australias-hottest-summer-on-record-with-a-warm-autumn-likely-too-112616">our hottest summer on record</a> points to more heat-related deaths to come. The <a href="https://theconversation.com/the-stubborn-high-pressure-system-behind-australias-record-heatwaves-110442">record heatwaves</a> have highlighted the damaging effects of heat stress. Understandably, it’s becoming a major <a href="https://ama.com.au/ausmed/heatwaves-nation%E2%80%99s-deadliest-natural-disaster-0">public health challenge</a>. The risk of extreme heat events and the adverse impacts on older people has been extensively <a href="https://jech.bmj.com/content/64/9/753.short">discussed in research</a>. Remarkably, very little attention has been paid to the role of urban greenery in reducing heat stress for seniors. Older people are particularly at risk of heat stress. Pre-existing medical conditions and limited mobility increase their vulnerability. <a href="http://www.cmaj.ca/content/182/10/1053.short">Deaths of older people increase</a> during extreme heat events. The physical features of urban areas shape the capacity of older adults to engage in many activities when it’s hot. These include vegetation volume and coverage, <a href="https://theconversation.com/building-cool-cities-for-a-hot-future-57489">thermal design</a>, and the extent of shading in public areas and walkways. Increasing urban greenery may offer a way to improve older people’s comfort and social experience. <h2>Ageing adds urgency to greening</h2> It is expected <a href="http://www.un.org/en/sections/issues-depth/ageing/">20% of the global population</a> will be older than 60 by 2050. The figure for Australia <a href="http://www.abs.gov.au/ausstats/abs@.nsf/mediareleasesbyTopic/2CA2134677EF9D03CA257C2E0017283B?OpenDocument">is even higher</a>, at 23%. This means that by 2050 around one in four Australians will be more vulnerable to extreme heat. <figure class="align-right zoomable"></figure> Climate change may make the problem worse by <a href="https://www.sciencedirect.com/science/article/pii/S0749379708006867">fuelling even more extreme heat</a> events. Planning our urban centres to meet the needs of a <a href="https://www.aihw.gov.au/reports/older-people/older-australia-at-a-glance/contents/demographics-of-older-australians">rapidly ageing population</a> is a matter of urgency. Urban greening to reduce their vulnerability to heat stress should be central to this agenda. It can also improve people’s quality of life, reduce <a href="https://www.sciencedirect.com/science/article/abs/pii/S1353829208001172">social isolation and loneliness</a>, and ease the burden on health systems. An important task is matching the design of communities with the needs of an ageing population. Where older adults live and the quality of their local areas strongly influence their lived experiences. Yet <a href="https://journals.sagepub.com/doi/abs/10.1177/0885412217704649">recent research</a> found the experiences of seniors were often not accounted for in research on neighbourhood design. <h2>What about aged care?</h2> People face choices about where they live as they age. The common choices are to “<a href="https://theconversation.com/for-australians-to-have-the-choice-of-growing-old-at-home-here-is-what-needs-to-change-91488">age in place</a>” or to move into aged care. Ageing in place includes living in one’s own home or <a href="https://theconversation.com/co-housing-works-well-for-older-people-once-they-get-past-the-image-problem-79907">co-habiting with relatives or friends</a>. Around 90% of Australian seniors <a href="https://www.pc.gov.au/research/completed/housing-decisions-older-australians/housing-decisions-older-australians.pdf">choose this option</a>, with the remainder opting for aged-care facilities. If one in ten Australian seniors live in aged-care facilities, it is clear these should be designed to minimise heat stress. This isn’t just good for residents; it may also benefit operators by lowering health-care and electricity costs. While these facilities are purpose-built for older people, many in Australia were built well over a decade ago, when heat stress was not such a large concern. Many more facilities are being built now and will be into the future. Yet it is uncertain whether they are being actively designed to reduce the impacts of heat. <h2>What has our research found?</h2> We recently conducted a focus group to investigate this issue. Participants were senior managers from four large corporate providers of aged care in Australia. We investigated if and how providers try to minimise heat stress through design. We also sought to understand the rationales used to support these design approaches. Several participants reported on refurbishments that they expect will have cooling effects. Cited design approaches included green roofs and walls, as well as sensory gardens. Other expected benefits included reducing anxiety and improving the mental health of residents. The fact that single design interventions could produce multiple benefits improved the potential for corporate buy-in. Participants expected that increasing green space and green cover would give their facilities a competitive advantage by attracting more clients and providing a better working environment for staff. Participants also reported on challenges of including greening in their projects. For example, the benefits of trees were weighed against concerns about roots disrupting footpaths and becoming trip hazards. Species selection was another concern, with fears that inappropriate plants could die and undermine support for greening programs. Our research suggests that more can be done to make cities hospitable for older people, especially during extreme heat. Urban greening is a start. Encouraging aged-care providers to adopt green infrastructure will have benefits. But we should also consider reforms to planning systems and urban design to better protect older people who choose to age in place.<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/112613/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/claudia-baldwin-248780">Claudia Baldwin</a>, Associate Professor, Urban Design and Town Planning, Sustainability Research Centre, <a href="https://theconversation.com/institutions/university-of-the-sunshine-coast-1068">University of the Sunshine Coast</a>; <a href="https://theconversation.com/profiles/jason-byrne-6066">Jason Byrne</a>, Professor of Human Geography and Planning, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a>, and <a href="https://theconversation.com/profiles/tony-matthews-234160">Tony Matthews</a>, Senior Lecturer in Urban and Environmental Planning, <a href="https://theconversation.com/institutions/griffith-university-828">Griffith 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/how-do-we-save-ageing-australians-from-the-heat-greening-our-cities-is-a-good-start-112613">original article</a>. </div>

Domestic Travel

10 rules every good house guest follows

You've been invited to stay in somebody else's house. You're instantly told "make yourself at home!" But you can't really, can you? Here's the unsaid rules of being a houseguest you just can't break. 1. Not arriving on time Always provide your itinerary to your host before you arrive. If your flight or train is delayed, give them real-time updates. Google Map your journey in advance so you know exactly how to get to their house. It's awfully inconvenient as a host to be waiting to give a guest keys, but have them arrive two hours late because of an excuse like "I got lost". 2. Turning up empty handed You don't need to bring much, but when staying at someone's house you need to arrive with a token of appreciation. A bottle of wine, some chocolates, or a kitsch little jar of jam you made. Turning up empty handed is expected by the host, but all good houseguests know a small gift is the right way to kick things off. 3. Keeping your shoes on Perhaps you live in a shoes-on house when you're at home, but unless told so, you should never keep them on when staying at another's. Especially if you only see your host walking around bare foot, or in socks/slippers. Houseguests bring in extra dirt, fluff, and marks – the most conscious you can be of that, the better. 4. Turning down food When you're staying in somebody else's home, you must eat what you are served. Hosts go to a lot of effort to make you feel welcome and cooking for you is a big part of that. If you have any dietary requirements, say so before you arrive and offer to bring a bag of shopping. Your host will probably refuse, but you've laid the groundwork for happy mealtimes for the duration of your stay. 5. Not cleaning up Picture this: you're staying with a friend, and they're at work all day while you mooch around their house. The dishwasher is full but you don't know where anything goes in the cupboards. You pile your dirties in the sink, and your friend comes home to find them. Cue instant aggression that will forever remain unspoken. Avoid being a bad guest by cleaning up when you're a houseguest – even if you put things back in the wrong place. 6. Not asking to use laundry facilities One of the most difficult things about travelling is getting your laundry done. When a washing machine and dryer become available, it's natural to want to jump on them. But you must ask your host first. They will always say yes – everybody understands what it's like to have to wear inside-out underwear when you've had no laundry facilities for a week – but it's just polite to ask. 7. Asking your host to quiet down When staying in somebody else's house, there's a high chance of noises you're not used to. That could mean your host watching TV at midnight when you've got to be up early, or them talking loudly on the phone at 6AM while you're asleep. But you can't say anything about it. If you are noise-sensitive, always bring quality earplugs. 8. Bringing lovers home We get it, maybe you're in an exciting new city and the options for a little sexy time are pinging at your phone every few minutes. But you cannot, under any circumstances, invite a new lover over to somebody's house when you're staying there. Even if you have their house to yourself, it's just a breach of respect. If you want to hook up, go to their place. 9. Leaving the bed unmade Hosts generally accept there'll be some clean-up after you're gone. But don't leave the guest bed unmade, or your dirty sheets on it. Strip them off on your final morning, and either fold them nicely, or put them in the washing machine (this is one situation where you don't need their permission to use their laundry). Remake the bed with or without clean sheets if possible. 10. Not saying thank you It doesn't have to be a formal written letter (though that would be nice, wouldn't it). But you must thank your hosts after you leave with a note, an e-mail, or even a text. It's something so easy to forget to do once you're gone, but ensures the host feels their hospitality has been appreciated. And if you've not broken any of the other rules, you'll definitely get invited back. Image credits: Shutterstock Written by Lee Suckling. First appeared on <a href="http://www.stuff.co.nz/" target="_blank" rel="noopener">Stuff.co.nz</a>.

Home & Garden

Is owning a dog good for your health?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/tania-signal-2209329">Tania Signal</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> Australia loves dogs. We have one of the <a href="https://kb.rspca.org.au/knowledge-base/how-many-pets-are-there-in-australia/#ftn1">highest rates of pet ownership</a> in the world, and one in two households has <a href="https://animalmedicinesaustralia.org.au/wp-content/uploads/2022/11/AMAU008-Pet-Ownership22-Report_v1.6_WEB.pdf">at least one dog</a>. But are they good for our health? Mental health is the <a href="https://animalmedicinesaustralia.org.au/wp-content/uploads/2022/11/AMAU008-Pet-Ownership22-Report_v1.6_WEB.pdf">second-most common reason</a> cited for getting a dog, after companionship. And many of us <a href="https://www.scratchpetfood.com.au/australian-dog-survey/">say</a> we “feel healthier” for having a dog – and let them sleep in our bedroom. Here’s what it means for our physical and mental health to share our homes (and doonas) with our canine companions. <h2>Are there physical health benefits to having a dog?</h2> Having a dog is linked to lower risk of death over the long term. In 2019, a <a href="https://www.ahajournals.org/doi/10.1161/CIRCOUTCOMES.119.005554">systematic review</a> gathered evidence published over 70 years, involving nearly four million individual medical cases. It found people who owned a dog had a 24% lower risk of dying from any cause compared to those who did not own a dog. Dog ownership was linked to increased physical activity. This lowered blood pressure and helped reduce the risk of stroke and heart disease. The review found for those with previous heart-related medical issues (such as heart attack), living with a dog reduced their subsequent risk of dying by 35%, compared to people with the same history but no dog. Another recent <a href="https://www.nature.com/articles/s41598-019-41254-6">UK study</a> found adult dog owners were almost four times as likely to meet daily physical activity targets as non-owners. Children in households with a dog were also more active and engaged in more unstructured play, compared to children whose family didn’t have a dog. Exposure to dirt and microbes carried in from outdoors may also <a href="https://healthland.time.com/2012/07/09/study-why-dogs-and-cats-make-babies-healthier/">strengthen immune systems</a> and lead to less use of antibiotics in young children who grow up with dogs. <h2>Health risks</h2> However, dogs can also pose risks to our physical health. One of the most common health issues for pet owners is <a href="https://www.allergy.org.au/patients/other-allergy/pet-allergy#:%7E:text=Allergies%20to%20pets%20and%20other%20animals%20are%20a,hard%20to%20work%20out%20what%20is%20causing%20symptoms">allergies</a>. Dogs’ saliva, urine and <a href="https://www.lung.org/clean-air/indoor-air/indoor-air-pollutants/pet-dander">dander</a> (the skin cells they shed) can trigger allergic reactions resulting in a <a href="https://www.healthdirect.gov.au/cat-and-dog-allergy#:%7E:text=Pet%20allergies%20occur%20when%20your%20immune">range of symptoms</a>, from itchy eyes and runny nose to breathing difficulties. A recent <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9352935/">meta-analysis</a> pooled data from nearly two million children. Findings suggested early exposure to dogs may increase the risk of developing asthma (although not quite as much as having a cat does). The child’s age, how much contact they have with the dog and their individual risk all play a part. Slips, trips and falls are another risk – <a href="https://pubmed.ncbi.nlm.nih.gov/20226954/#:%7E:text=Injury%20rates%20were%20highest%20among,for%20injuries%20to%20the%20extremities.">more people</a> fall over due to dogs than cats. Having a dog can also expose you to <a href="https://www.healthdirect.gov.au/dog-cat-bat-and-human-bites#:%7E:text=Dog%20bites.%20Most%20dog%20bites%20are%20caused">bites and scratches</a> which may become infected and pose a risk for those with compromised immune systems. And they can introduce zoonotic diseases into your home, including <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5319273/#:%7E:text=Viral%20infections%20such%20as%20rabies,staphylococcus%20aureus%20are%20the%20most">ring worm</a> and <a href="https://www.who.int/news-room/fact-sheets/detail/campylobacter">Campylobacter</a>, a disease that causes diarrhoea. For those <a href="https://www.healthline.com/health/sleeping-with-dogs#risks-and-side-effects">sharing the bed</a> there is an elevated the risk of allergies and picking up ringworm. It may result in lost sleep, as dogs move around at night. On the other hand some owners report feeling more secure while <a href="https://www.healthline.com/health/sleeping-with-dogs#tips">co-sleeping with their dogs</a>, with the emotional benefit outweighing the possibility of sleep disturbance or waking up with flea bites. Proper veterinary care and hygiene practices are essential to minimise these risks. <h2>What about mental health?</h2> Many people know the benefits of having a dog are not only physical. As companions, dogs can provide significant emotional support helping to alleviate symptoms of anxiety, depression and <a href="https://www.unisa.edu.au/media-centre/Releases/2023/lending-a-paw-for-defence-veterans-clear-evidence-that-assistance-dogs-help-improve-mental-health/">post-traumatic stress</a>. Their presence may offer comfort and a sense of purpose to individuals facing mental health challenges. Loneliness is a <a href="https://www.aihw.gov.au/mental-health/topic-areas/social-isolation-and-loneliness">significant</a> and <a href="https://www.abc.net.au/news/2024-02-12/loneliness-australia-federal-government-urged-to-do-more/103441076">growing</a> public health issue in Australia. In the dog park and your neighbourhood, dogs can <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0122085">make it easier</a> to strike up conversations with strangers and make new friends. These social interactions can help build a sense of <a href="https://www.nature.com/articles/s41598-024-64079-4">community belonging</a> and reduce feelings of <a href="https://kb.rspca.org.au/knowledge-base/what-are-the-benefits-of-companion-animals-to-human-health/#social-benefits">social isolation</a>. For <a href="https://journals.sagepub.com/doi/10.1177/07334648231214425">older adults</a>, dog walking can be a valuable loneliness intervention that encourages social interaction with neighbours, while also combating declining physical activity. However, if you’re experiencing chronic loneliness, it may be hard to engage <a href="https://brill.com/view/journals/soan/22/5/article-p459_2.xml">with other people</a> during walks. <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-019-7770-5#Sec19">An Australian study</a> found simply getting a dog was linked to decreased loneliness. People reported an improved mood – possibly due to the benefits of strengthening bonds with their dog. <h2>What are the drawbacks?</h2> While dogs can bring immense joy and numerous health benefits, there are also downsides and challenges. The responsibility of caring for a dog, especially one with behavioural issues or health problems, <a href="https://www.mdpi.com/2813-9372/1/1/7">can be overwhelming</a> and create financial stress. Dogs have shorter lifespans than humans, and the <a href="https://www.psychologytoday.com/us/blog/heartstrings/202211/why-do-we-grieve-losing-a-pet-so-deeply">loss of a beloved companion</a> can lead to depression or exacerbate existing mental health conditions. Lifestyle compatibility and <a href="https://www.ahuri.edu.au/research/final-reports/350">housing conditions</a> also play a significant role in whether having a dog is a good fit. The so-called <a href="https://www.psychologytoday.com/au/blog/animals-and-us/202109/are-pets-good-us-we-think-they-are">pet effect</a> suggests that pets, often dogs, improve human physical and mental health in all situations and for all people. The reality is more nuanced. For some, having a pet may be more stressful than beneficial. Importantly, the animals that share our homes are not just “tools” for human health. Owners and dogs can mutually benefit when the welfare and wellbeing of both are maintained.<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/238888/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/tania-signal-2209329">Tania Signal</a>, Professor of Psychology, School of Health, Medical and Applied Sciences, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity 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/is-owning-a-dog-good-for-your-health-238888">original article</a>. </div>

Family & Pets

An unbroken night’s sleep is a myth. Here’s what good sleep looks like

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/amy-reynolds-424346">Amy Reynolds</a>, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a>; <a href="https://theconversation.com/profiles/claire-dunbar-1651340">Claire Dunbar</a>, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a>; <a href="https://theconversation.com/profiles/gorica-micic-187159">Gorica Micic</a>, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a>; <a href="https://theconversation.com/profiles/hannah-scott-424633">Hannah Scott</a>, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a>, and <a href="https://theconversation.com/profiles/nicole-lovato-60684">Nicole Lovato</a>, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a> What do you imagine a good night’s sleep to be? Often when people come into our sleep clinic seeking treatment, they share ideas about healthy sleep. Many think when their head hits the pillow, they should fall into a deep and restorative sleep, and emerge after about eight hours feeling refreshed. They’re in good company – many Australians hold <a href="https://doi.org/10.1016/j.jpsychores.2014.09.011">the same belief</a>. In reality, healthy sleep is cyclic across the night, as you move in and out of the different stages of sleep, often waking up several times. Some people remember one or more of these awakenings, others do not. Let’s consider what a healthy night’s sleep looks like. <h2>Sleep cycles are a roller-coaster</h2> As an adult, our sleep moves through <a href="https://www.sleepfoundation.org/stages-of-sleep">different cycles</a> and brief awakenings during the night. Sleep cycles last roughly 90 minutes each. We typically start the night with lighter sleep, before moving into deeper sleep stages, and rising again into rapid eye movement (REM) sleep – the stage of sleep often linked to vivid dreaming. If sleeping well, we get most of our deep sleep in the first half of the night, with <a href="https://www.nhlbi.nih.gov/health/sleep/stages-of-sleep#:%7E:text=During%20REM%20sleep%2C%20your%20eyes,from%20acting%20out%20your%20dreams">REM sleep</a> more common in the second half of the night. Adults usually move through five or six sleep cycles in a night, and it is entirely <a href="https://doi.org/10.1016/j.jpsychores.2014.09.011">normal</a> to wake up briefly at the end of each one. That means we might be waking up five times during the night. This can increase with older age and still be healthy. If you’re not remembering these awakenings that’s OK – they can be quite brief. <h2>What does getting a ‘good’ sleep actually mean?</h2> You’ll often hear that adults <a href="https://www.sleephealthfoundation.org.au/sleep-topics/how-much-sleep-do-you-really-need#:%7E:text=Sleep%20requirements%20stabilise%20in%20early,their%20best%20the%20next%20day">need between seven and nine hours</a> of sleep per night. But good sleep is about more than the number of hours – it’s also about the quality. For most people, sleeping well means being able to fall asleep soon after getting into bed (within around 30 minutes), sleeping without waking up for long periods, and waking feeling rested and ready for the day. You shouldn’t be feeling excessively sleepy during the day, especially if you’re regularly getting at least seven hours of refreshing sleep a night (this is a rough rule of thumb). But are you noticing you’re feeling physically tired, needing to nap regularly and still not feeling refreshed? It may be worthwhile touching base with your general practitioner, as there a range of possible reasons. <h2>Common issues</h2> Sleep disorders are common. Up to <a href="https://pubmed.ncbi.nlm.nih.gov/35478719/">25% of adults</a> have insomnia, a sleep disorder where it may be hard to fall or stay asleep, or you may wake earlier in the morning than you’d like. Rates of common sleep disorders such as insomnia and <a href="https://www.mayoclinic.org/diseases-conditions/sleep-apnea/symptoms-causes/syc-20377631">sleep apnoea</a> – where your breathing can partially or completely stop many times during the night – also increase with age, affecting <a href="https://pubmed.ncbi.nlm.nih.gov/32280974/">20% of early adults</a> and 40% of people in <a href="https://pubmed.ncbi.nlm.nih.gov/35082023/">middle age</a>. There are effective treatments, so asking for help is important. Beyond sleep disorders, our sleep can also be disrupted by chronic health conditions – such as <a href="https://www.sciencedirect.com/science/article/abs/pii/S0012369218311139">pain</a> – and by <a href="https://onlinelibrary.wiley.com/doi/10.1111/jsr.13075">certain medications</a>. There can also be other reasons we’re not sleeping well. Some of us are woken by children, pets or traffic noise during the night. These “<a href="https://www.tandfonline.com/doi/full/10.1080/07420528.2021.2003375">forced awakenings</a>” mean we may find it harder to get up in the morning, take longer to leave bed and feel less satisfied with our sleep. For some people, night awakenings may have no clear cause. A good way to tell if these awakenings are a problem for you is by thinking about how they affect you. When they cause feelings of frustration or worry, or are impacting how we feel and function during the day, it might be a sign to seek some help. We also may struggle to get up in the morning. This could be for a range of reasons, including not sleeping long enough, going to bed or waking up at irregular times – or even your own <a href="https://www.sleephealthfoundation.org.au/sleep-categories/circadian-rhythm-disorders#:%7E:text=The%20circadian%20rhythms%20throughout%20the,regulation%20of%20our%20sleeping%20patterns">internal clock</a>, which can influence the time your body prefers to sleep. If you’re regularly struggling to get up for work or family needs, it can be an indication you may need to seek help. Some of these factors can be explored with a sleep psychologist if they are causing concern. <h2>Can my smart watch help?</h2> It is important to remember sleep-tracking devices can <a href="https://www.nature.com/articles/s41746-024-01016-9">vary in accuracy</a> for looking at the different sleep stages. While they can give a rough estimate, they are not a perfect measure. In-laboratory <a href="https://pubmed.ncbi.nlm.nih.gov/31277862/">polysomnography</a>, or PSG, is the best standard measure to examine your sleep stages. A PSG examines breathing, oxygen saturation, brain waves and heart rate during sleep. Rather than closely examining nightly data (including sleep stages) from a sleep tracker, it may be more helpful to look at the patterns of your sleep (bed and wake times) over time. <a href="https://jcsm.aasm.org/doi/10.5664/jcsm.8356">Understanding your sleep patterns</a> may help identify and adjust behaviours that negatively impact your sleep, such as your bedtime routine and sleeping environment. And if you find viewing your sleep data is making you feel worried about your sleep, this may not be useful for you. Most importantly, if you are concerned it is important to discuss it with your GP who can refer you to the appropriate specialist sleep health provider.<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/238069/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/amy-reynolds-424346">Amy Reynolds</a>, Associate Professor in Clinical Sleep Health, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a>; <a href="https://theconversation.com/profiles/claire-dunbar-1651340">Claire Dunbar</a>, Research Associate, Sleep Health, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a>; <a href="https://theconversation.com/profiles/gorica-micic-187159">Gorica Micic</a>, Postdoctoral Research Fellow, Clinical Psychologist, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a>; <a href="https://theconversation.com/profiles/hannah-scott-424633">Hannah Scott</a>, Research Fellow in Sleep Health, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a>, and <a href="https://theconversation.com/profiles/nicole-lovato-60684">Nicole Lovato</a>, Associate Professor, Adelaide Institute for Sleep Health, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders 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/an-unbroken-nights-sleep-is-a-myth-heres-what-good-sleep-looks-like-238069">original article</a>. </div>

Body

Is there anything good about menopause? Yep, here are 4 things to look forward to

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/yvonne-middlewick-1395795">Yvonne Middlewick</a>, <a href="https://theconversation.com/institutions/edith-cowan-university-720">Edith Cowan University</a> Menopause is having a bit of <a href="https://journals.sagepub.com/doi/full/10.1177/13675494231159562">a moment</a>, with less stigma and more awareness about the changes it can bring. A recent senate inquiry <a href="https://www.aph.gov.au/Parliamentary_Business/Committees/Senate/Community_Affairs/Menopause/Report">recommended</a> public education about perimenopause and menopause, more affordable treatments and flexible work arrangements. But like many things in life the experiences of menopause are on a continuum. While some women find it challenging and require support, others experience some physical and emotional benefits. These are rarely reported – but we can learn from the research available and, importantly, from people’s lived experiences. Here are four changes to look forward to once you reach menopause. <h2>1. No more periods or related issues</h2> <a href="https://theconversation.com/what-are-the-most-common-symptoms-of-menopause-and-which-can-hormone-therapy-treat-225174">Menopause</a> is considered “complete” 12 months after the final period of a woman (or person assigned female at birth) who previously menstruated. Perhaps unsurprisingly, the benefit at the top of the list is no more periods (unless you are taking hormone therapy and still have your womb). This can be particularly beneficial for women who have had to manage <a href="https://www.mdpi.com/1660-4601/18/4/1951">erratic, unpredictable and heavy bleeding</a>. At last, you don’t need to keep sanitary protection in every bag “just in case”. No more planning where the bathroom is or having to take extra clothes. And you’ll save money by not purchasing sanitary products. There is also good news for women who have had heavy bleeding due to uterine fibroids – common benign gynaecological tumours that affect up to 80% of women. The evidence <a href="https://journals.lww.com/menopausejournal/abstract/2020/02000/uterine_fibroids_in_menopause_and_perimenopause.17.aspx">suggests</a> hormonal changes (for women not taking hormone therapy) can lead to a reduction in the size of fibroids and relieve symptoms. Women who suffer from menstrual migraine may experience an improvement in migraines post-menopause as their hormonal fluctuations begin to settle – but the timeframe for this <a href="https://www.maturitas.org/article/S0378-5122(20)30329-7/abstract">remains unclear</a>. For some women, no more periods also means more participation in social activities from which they may have been excluded due to periods. For example, <a href="https://www.tandfonline.com/doi/full/10.1080/08952841.2014.954502">religious activities or food preparation</a> in some cultures. <h2>2. Getting your body and your groove back</h2> Throughout their reproductive lives, women in heterosexual relationships are usually the ones expected to be <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115298/">proactive about preventing pregnancy</a>. Some post-menopausal women <a href="https://www.tandfonline.com/doi/full/10.1080/08952841.2018.1396783">describe</a> a re-emergence of their sexuality and a sense of sexual freedom that they had not previously experienced (despite contraceptive availability) as there is no longer a risk of pregnancy. A participant in my research <a href="https://eprints.soton.ac.uk/451254/">into women’s experiences of menopause</a> described the joy of no longer being child-bearing age: <blockquote> I’ve got a body back for me, you know, coz I can’t get pregnant, not that I haven’t enjoyed having [children] and things like that and it was a decision to get pregnant but I feel like, ooh my body isn’t for anybody now but me, people, you know? </blockquote> For women who have chosen to be child-free there may also be a sense of freedom from social expectations. People will likely stop asking them when they are planning to have children. <h2>3. A new chapter and a time to focus on yourself</h2> Another participant <a href="https://eprints.soton.ac.uk/451254/">described</a> menopause as an unexpected “acceleration point” for change. Women told us they were more accepting of themselves and their needs rather than being focused on the needs of other people. Researchers have previously <a href="https://sk.sagepub.com/books/individualization">tracked this shift</a> from “living for others” to “a life of one’s own”. Some women find the strength of emotions at this time a challenge, whereas others find their potency can <a href="https://doi.org/10.1145/3290605.3300710">facilitate liberation</a> – enabling them to speak their minds or be more assertive than at any other time in their lives. <h2>4. Increased self-confidence</h2> A new sense of liberation can fuel increased self-confidence at menopause. This has been <a href="https://doi.org/10.1145/3290605.3300710">reported</a> in studies based on in-depth <a href="https://doi.org/10.1080/0167482X.2016.1270937">interviews with women</a>. Confidence boosts can coincide with <a href="https://eprints.soton.ac.uk/451254/">changes in career and sometimes in relationships</a> as priorities and self-advocacy transform. <h2>Life on the other side</h2> It can be hard to think about what is good about menopause, particularly if you are having challenges during perimenopause – but these can get better with time. In <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6910086/">cultures where women are valued as they become older</a>, women describe themselves as positively contributing to the community. They find they gain power and respect as they age. We need to work towards more positive societal attitudes on this front. Our bodies change across the lifespan and are remarkable at every stage, including menopause.<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/239725/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/yvonne-middlewick-1395795">Yvonne Middlewick</a>, Nurse, Lecturer & Director of Post-graduate Studies in the School of Nursing and Midwifery, <a href="https://theconversation.com/institutions/edith-cowan-university-720">Edith Cowan 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/is-there-anything-good-about-menopause-yep-here-are-4-things-to-look-forward-to-239725">original article</a>. </div>

Body

How to keep doing good once you’re gone

Most of us like to think that once we are no longer walking the Earth, we can still leave a legacy to mark our time here and contribute positively to those left behind. Doing so is not only possible but, as you’ll see below, fairly straightforward – providing you do some basic preparation beforehand. Seek the help of professional advice to ensure your plans can be enacted in full and deliver the best possible outcomes for everyone involved. Have your affairs in order Make things simpler for your grieving loved ones by having your wishes clearly outlined in writing, with specific instructions that leave no room for misinterpretation. Doing so makes your wishes easier to implement, faster to enact and reduces fights among your beneficiaries. Keep your will and other affairs updated as circumstances change too, so that everyone you want is included (such as kids and grandkids) and those you don’t, aren’t given an unexpected windfall (such as your ex or an adult child’s ex). Provide for everyone Providing for everyone is not necessarily straight forward, especially if you have a blended family. For instance, leaving your share of your home to your children from a previous relationship could lead to disagreements if your partner doesn’t want to leave. Instead, think about how your assets can be divided fairly without disadvantaging anyone. Children could be nominated beneficiaries of your superannuation and/or life insurance, leaving your home for your partner. Keep wealth flowing Certain structures can allow you to keep giving to your descendants long after you’re gone – offsetting their income and providing far greater wealth over time than any lump sum could achieve. A family or testamentary trust allows ongoing wealth creation through shared assets, with regular dividends paid out, creating a family legacy that can last for generations. Or a family company can allow a commercial entity to continue trading and growing as an asset. Manage tax impacts Implement tax-effective strategies that maximise how much your beneficiaries actually receive and minimise what the tax man pockets. While there isn’t an inheritance tax per se, beneficiaries can be hit with Capital Gains Tax (CGT) on asset sales plus transfer costs to put an asset into their own name – not to mention the ongoing maintenance and compliance costs of asset ownership. In some instances, your loved ones may benefit more if you sell assets now and leave them the proceeds, rather than leave them the asset – and its associated tax bill – once you’re gone. Ensure loved ones are home and housed Property is perhaps the biggest of all sources of wealth, yet it is increasingly difficult for younger people and singles to get (and stay) on the property ladder. Ensure everyone can reap the benefits of property ownership over their own lifetime, either by transferring ownership of properties in your name or contributing chunks of cash towards a deposit. However, it’s important to do so sustainably – gifting grandkids a large property they can’t afford to maintain isn’t going to work. Charitable donations Many people like to support charities and social causes once they are gone. Consider the end user here and what they stand to benefit from your donation – whether it be people, planet or both. It could be leaving a lump sum on your death, or regular ongoing donations from your estate. You may wish to do so anonymously, or include a message with your donation outlining your reasons why that particular charity/cause is important to you and what you hope the money will go towards. Donations may not necessarily be financial either – perhaps you have a valuable historic artefact that others could enjoy if donated to a museum? Organ donation The greatest gift of all is not money but life itself. So, consider whether organ donation is something you wish to do. While not suitable for everyone, and dependent on a range of factors including your age, health and religious beliefs, a single organ donor can save up to seven lives, as well as improve the quality of life of numerous others through eye and tissue donation. That is a lot of life you can give to others – and all without costing your own loved ones a cent! Helen Baker is a licensed Australian financial adviser and author of On Your Own Two Feet: The Essential Guide to Financial Independence for all Women. Helen is among the 1% of financial planners who hold a master’s degree in the field. Proceeds from book sales are donated to charities supporting disadvantaged women and children. Find out more at <a href="http://www.onyourowntwofeet.com.au/">www.onyourowntwofeet.com.au</a> Disclaimer: The information in this article is of a general nature only and does not constitute personal financial or product advice. Any opinions or views expressed are those of the authors and do not represent those of people, institutions or organisations the owner may be associated with in a professional or personal capacity unless explicitly stated. Helen Baker is an authorised representative of BPW Partners Pty Ltd AFSL 548754. Image credits: Shutterstock

Retirement Income

The good, the bad and the awful – how businesses reacts to online reviews

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/mina-tajvidi-1192090">Mina Tajvidi</a>, <a href="https://theconversation.com/institutions/queen-mary-university-of-london-1745">Queen Mary University of London</a>; <a href="https://theconversation.com/profiles/nick-hajli-1426223">Nick Hajli</a>, <a href="https://theconversation.com/institutions/loughborough-university-1336">Loughborough University</a>, and <a href="https://theconversation.com/profiles/tahir-m-nisar-1050021">Tahir M. Nisar</a>, <a href="https://theconversation.com/institutions/university-of-southampton-1093">University of Southampton</a> Every day travellers across the globe are flocking to popular destinations, eager to relax and create memories. Alongside packing and planning, many turn to online reviews to choose the perfect hotel, restaurant, or activity. These reviews, often shared enthusiastically or with a hint of frustration, play a key role in shaping our experiences. But what happens to these reviews once they are posted? Do businesses truly read them, and if so, do they make changes based on customer feedback? The short answer is yes, businesses do read reviews and often act on them. In fact, for many, it’s a crucial part of their <a href="https://www.sciencedirect.com/science/article/abs/pii/S004016252100384X">customer engagement strategy</a>. Reviews offer a treasure trove of insights, from customer satisfaction and service quality to product usability and pricing perceptions. But beyond the numbers and star ratings, reviews provide a story of the customer experience that can highlight strengths and reveal weaknesses. Businesses, particularly in competitive industries like hospitality, often have dedicated teams or <a href="https://broadly.com/blog/reputation-management-tools/">software tools</a> to monitor reviews across platforms like Tripadvisor, Google, and Yelp. These tools can aggregate reviews, analyse sentiments, and even benchmark against competitors. For example, a hotel chain may use these insights to identify common themes in guest feedback, such as complaints about check-in delays or praises for room cleanliness. By doing so, they can prioritise issues and respond effectively. However, reading reviews is just the beginning. The real value lies in how businesses respond to them, and whether they take actionable steps to address the feedback. In many cases, customer reviews have become catalysts for change. For instance, a recurring complaint about outdated decor might prompt a hotel to refurbish its rooms. Similarly, consistent praise for a friendly staff member can lead to rewards or recognition programmes, boosting employee morale and enhancing the overall guest experience. <a href="https://ieeexplore.ieee.org/document/10614398">Some businesses</a> go a step further by engaging directly with reviewers. This engagement can take various forms, from public responses thanking customers for their feedback to private messages addressing specific concerns. <a href="https://www.emerald.com/insight/content/doi/10.1108/ITP-09-2018-0415/full/html">Such interactions</a> not only show that a business values its customers, but also humanises the brand, fostering trust and loyalty. A well-handled response to a negative review can even turn a dissatisfied customer into a loyal advocate. <h2>The role of negative reviews</h2> Negative reviews, while often dreaded by businesses, are an essential component of the feedback process. They provide honest, often blunt insights into what went wrong and where improvements are needed. For instance, during the holiday season, a restaurant might receive complaints about long wait times or underwhelming festive menus. Instead of viewing these reviews as setbacks, savvy businesses see them as opportunities to refine their offerings and enhance customer satisfaction. In some cases, businesses have <a href="https://ieeexplore.ieee.org/document/10614398">used negative reviews</a> as a springboard for innovation. A restaurant receiving feedback about limited vegetarian options might introduce new menu items, attracting a broader clientele and boosting sales. Similarly, a hotel criticised for lack of amenities might invest in additional facilities, improving its appeal and competitiveness. As technology evolves, the landscape of customer reviews and business responses is also changing. The rise of artificial intelligence and machine learning that uses algorithms has made it easier for businesses to analyse vast amounts of feedback and identify trends quickly. This capability allows for more proactive responses, with businesses anticipating issues before they become widespread problems. Moreover, the increasing use of video and photo reviews adds a new dimension to customer feedback. <a href="https://www.emerald.com/insight/content/doi/10.1108/JPBM-01-2019-2194/full/html?casa_token=adZDhhc3f0IAAAAA:7jPn1_y31gfB4BjJjLdl8QnnFixO3XCEOKbtemd0N2vhh_UCEHa1vjisRj3X3K1iw7UIRL1yylJGN6CCqPbW1Bs4CoSto1x0M1ntb_RtD7z-ZXHzj7Q">Visual reviews</a> can provide a more vivid portrayal of experiences, from showcasing a beautifully plated dish to highlighting a less-than-sparkling pool. Businesses are adapting to this trend by incorporating user-generated content into their marketing strategies, showcasing real-life customer experiences to attract new clients. However, the rise of fake reviews is a growing concern. In 2023, the popular travel website Tripadvisor <a href="https://www.tripadvisor.com/TransparencyReport2023#group-section-Fake-Reviews-HZjJZOxSZ4">saw an overwhelming influx</a> of user-generated content, with over 30 million reviews, however, amid this vast pool of feedback, 1.3 million reviews were flagged as fraudulent and subsequently removed. In the end, customer reviews are not just fleeting opinions left in the digital atmosphere. They are valuable conversations between businesses and their customers. For businesses, reviews offer an opportunity to understand their clients’ needs, address concerns, and celebrate successes. That is why businesses like <a href="https://www.aboutamazon.com/news/policy-news-views/how-ai-spots-fake-reviews-amazon">Amazon are using AI</a> to manage the reviews. By reading, responding, and, most importantly, acting on reviews, businesses can foster a loyal customer base and continually improve their offerings. So, the next time you leave a review, remember that someone is listening, and your words may just be the catalyst for positive change.<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/236194/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/mina-tajvidi-1192090">Mina Tajvidi</a>, Lecturer in Digital Marketing, <a href="https://theconversation.com/institutions/queen-mary-university-of-london-1745">Queen Mary University of London</a>; <a href="https://theconversation.com/profiles/nick-hajli-1426223">Nick Hajli</a>, AI Strategist and Professor of Digital Strategy, <a href="https://theconversation.com/institutions/loughborough-university-1336">Loughborough University</a>, and <a href="https://theconversation.com/profiles/tahir-m-nisar-1050021">Tahir M. Nisar</a>, Professor of Strategy and Economic Organisation, <a href="https://theconversation.com/institutions/university-of-southampton-1093">University of Southampton</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/the-good-the-bad-and-the-awful-how-business-reacts-to-online-reviews-236194">original article</a>. </div>

Travel Trouble

All the reasons a cup of coffee really can be good for you

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/justin-stebbing-1405462">Justin Stebbing</a>, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin University</a> Consuming too much caffeine is definitely bad for your health, and there may be good reasons why some people want to <a href="https://theconversation.com/caffeine-heres-how-quitting-can-benefit-your-health-220746">quit it altogether</a>. But if you despair at the idea of giving up your morning coffee, fear not. There’s lots of research out there to show that moderate coffee intake is linked with all sorts of benefits. As well as well-known pluses improving heart health, a daily cup of coffee even seems to be good for your brain and may help prevent mental illness. For a start, coffee contains several essential nutrients beneficial to <a href="https://pubmed.ncbi.nlm.nih.gov/37764216/">overall health</a>. A typical eight-ounce cup of coffee provides small amounts of B <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8073624/">vitamins</a> – riboflavin, pantothenic acid, thiamine and niacin – as well as minerals <a href="https://pubmed.ncbi.nlm.nih.gov/25415479/">potassium, manganese, and magnesium</a>. The nutrients in coffee can contribute significantly to daily intake when multiple cups are consumed. It’s also rich in <a href="https://pubmed.ncbi.nlm.nih.gov/36361861/">antioxidants</a>. In fact, many people – especially in the west – will probably get more antioxidants from coffee than from fruit and vegetables. So what does drinking coffee actually mean for the body? One of the most <a href="https://www.ncbi.nlm.nih.gov/books/NBK209050/">well-known</a> potential benefits of coffee is its ability to <a href="https://theconversation.com/nope-coffee-wont-give-you-extra-energy-itll-just-borrow-a-bit-that-youll-pay-for-later-197897">boost energy levels</a> and improve mental <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5608989/">alertness</a>, especially first thing in the morning or during an afternoon slump. This is primarily due to caffeine, a natural stimulant found in coffee, which blocks the brain’s <a href="https://www.news-medical.net/health/What-is-Adenosine.aspx#:%7E:text=In%20the%20brain%20adenosine%20is,the%20brain%20rise%20each%20hour.">inhibitory neurotransmitter adenosine</a>, which promotes sleep and suppresses arousal. This leads to increased neuronal firing and the <a href="https://pubmed.ncbi.nlm.nih.gov/1356551/">release</a> of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462609/">neurotransmitters</a> like <a href="https://www.ncbi.nlm.nih.gov/books/NBK223808/">dopamine</a> and <a href="https://www.ncbi.nlm.nih.gov/books/NBK537259/">norepinephrine</a>, which enhance mood, reaction time and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8202818/">cognitive function</a>. However, sometimes it’s difficult to work out cause and effect here. People drink coffee at work, for example, and in social settings with friends so research has to tease out the effects of the coffee and those of the social aspect of sharing time with friends and colleagues. <figure><iframe src="https://www.youtube.com/embed/I9xzgV7z1Bg?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <h2>Chronic diseases</h2> In the long term, moderate coffee consumption can help reduce your risk of developing a host of chronic diseases. 1. Cardiovascular diseases Moderate coffee consumption is associated with a reduced risk of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10262944/">heart disease and stroke</a>. Studies indicate that drinking one to two cups of coffee daily may lower the risk of heart failure. Additionally, <a href="https://www.acc.org/About-ACC/Press-Releases/2022/03/23/17/55/Good-News-for-Coffee-Lovers-Daily-Coffee-May-Benefit-the-Heart">coffee consumption</a> has been linked to a lower risk of cardiovascular mortality and disease. Interestingly, even when someone has abnormal heart rhythms, <a href="https://www.heart.org/en/news/2024/03/01/can-people-with-an-irregular-heartbeat-drink-coffee">coffee is not harmful</a> according to <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa2204737">recent</a> data. 2. Type 2 diabetes Coffee may enhance the body’s ability to process glucose, <a href="https://www.sciencedirect.com/science/article/abs/pii/S0939475321002374">reducing the risk</a> of developing type 2 diabetes. Research has shown that people who consume more coffee have a <a href="https://www.healthline.com/health/coffee-s-effect-diabetes">lower likelihood</a> of developing this condition. 3. Liver diseases Coffee seems to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5440772/">help protect</a> the liver appears to have protective. Both regular and decaffeinated coffee have been associated with healthier liver enzyme levels, and coffee drinkers have a <a href="https://britishlivertrust.org.uk/coffee-report/">significantly lower risk</a> of liver cirrhosis and liver cancer. 4. Cancer Coffee consumption has been linked to a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9916720/">reduced risk</a> of several other types of cancer, including colorectal and womb cancers. A systematic review found that high coffee consumption is associated with an 18% lower risk of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5696634/">cancer</a>. 5. Neurodegenerative diseases <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7773776/">Caffeine</a> is associated with a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7353179/">lower risk</a> of developing Parkinson’s disease and may help those with the condition manage their movements better. Additionally, coffee consumption may reduce the risk of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5690364/">Alzheimer’s disease</a> and other forms of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7478584/">dementia</a>. <h2>Mental health</h2> As if the physical benefits aren’t enough, coffee has also been shown to have <a href="https://www.webmd.com/mental-health/news/20230915/moderate-coffee-intake-lowers-risk-of-anxiety--depression">positive</a> effects on <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8467199/">mental health</a>. Studies suggest that coffee drinkers have a lower risk of depression, with some findings indicating a 20% reduced risk of becoming depressed. What’s more, coffee consumption has been associated with a decreased risk of suicide. Research has found that people who drink four or more cups a day are 53% less likely to commit <a href="https://pubmed.ncbi.nlm.nih.gov/23819683/">suicide</a>. <figure><iframe src="https://www.youtube.com/embed/62wEk02YKs0?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <h2>Lifespan</h2> With all these benefits, it’s not surprising that <a href="https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2686145">research suggests</a> that coffee drinkers tend to live longer than non-drinkers. A large study involving over 400,000 people found that coffee consumption over a period of 12 to 13 years was linked to a lower risk of death – with the strongest effect observed at four to five cups per day. This longevity <a href="https://www.nejm.org/doi/pdf/10.1056/NEJMoa1112010">benefit</a> could be due to the cumulative effects of coffee’s protective properties against various diseases. <h2>Moderation required</h2> While coffee offers numerous <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5696634/">health benefits</a>, it is essential to consume it in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5696634/">moderation</a>. It’s also advisable to limit added sugars and creams to avoid unnecessary calorie intake. <a href="https://www.healthline.com/nutrition/caffeine-side-effects">Excessive caffeine</a> intake can lead to negative side effects such as jitteriness, anxiety and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6292246/">sleep disturbances</a>. Some people who are especially sensitive to caffeine may need to limit their coffee intake or avoid it altogether, as even decaffeinated coffee <a href="https://www.healthline.com/nutrition/caffeine-in-decaf">contains caffeine</a>. As with any dietary component, balance is key. By understanding the potential benefits and limitations of coffee, people can make informed decisions about incorporating it into their daily routine. I, for one, will be sticking to my morning cup.<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/236852/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/justin-stebbing-1405462">Justin Stebbing</a>, Professor of Biomedical Sciences, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin 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/all-the-reasons-a-cup-of-coffee-really-can-be-good-for-you-236852">original article</a>. </div>

Body

"More good in this world": Bondi stabbing victim's partner shares update

The partner of Ashlee Good, who was one of six people who tragically died in the Bondi Junction Westfield stabbing rampage in April, have shared an update on how he and their baby daughter are coping after their loss. Ashlee Good, 38, died in the attack at the hands of Joel Cauchi but managed to hand off her nine-month-old daughter Harriet to good Samaritans in an act that saved the baby’s life. Harriet sustained stab wounds during the attack and was taken to Sydney Children's Hospital in critical condition, but made a full recovery and was able to go home. In the wake of the tragedy, a <a href="https://www.gofundme.com/f/Ash-Good" target="_blank" rel="noopener">GoFundMe</a> page was set up to help support Good's partner Dan Flanagan and Harriet, with the fundraising page now reaching nearly $850,000. Flanagan posted on the fundraising page on Monday, thanking the thousands of donors, as well as medical staff, friends and family for their “overwhelming support, kindness, and generosity” in the wake of his “unimaginable loss”. “Nothing will ever dull the pain of losing Ash, but reading your messages and seeing what an impact Ash has had on so many people has provided a lot of comfort,” he wrote. “The day our family of three became a family of two will never make sense to me, but countless people – including every single one of you who wrote messages and donated through this page – have shown me that while tragic things do unfortunately happen, there is more good in this world, than bad." “While Harriet and I do our best to navigate our new world privately, I want to make one public promise to each of you: that the kindness and generosity you’ve shown us will never be forgotten. From the bottom of my heart – thank you.” Ms Good was one of six people killed in the attack, with the lives of Cheng Yixuan, 27, Pikria Darchia, 55, Dawn Singleton, 25, Faraz Ahmed Tahir, 30, and Jade Young, 47, also lost. Mr Flanagan also shared his condolences to the other families torn apart by the horrific event. “Our lives will never be the same, and I wish every one of you your own strength and hope you’re getting the support required to navigate such incomprehensible and difficult times,” Mr Flanagan wrote. Image credits: GoFundMe

Family & Pets

5 foods to add to your shopping list to save money – and they’re good for you too

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a> Food prices are <a href="https://www.abc.net.au/news/2024-06-13/anglicare-cost-living-unemployment-groceries-fuel-rent-prices/103972166?utm_medium=social&utm_content=sf273549397&utm_campaign=abc&utm_source=linkedin.com&sf273549397=1">adding pressure on household budgets</a>, especially for Australians on the lowest incomes. To help save money on the weekly groceries, consider adding these five staples to your shopping trolley: eggs, oats, carrots, UHT milk and apples. These foods rate highly on the <a href="https://pubmed.ncbi.nlm.nih.gov/20181811/">nutrient-rich foods index</a> and on cost, meaning they represent good value for money when it comes to buying nutritious food. Loading up on these items helps push more expensive, less nutritious foods out of your trolley. Keeping a supply at your place will also save extra trips to the shops, which saves petrol and time. <h2>1. Eggs</h2> Eggs are extremely good value at around A$6 a dozen (50 cents an egg). Meat, chicken and fish prices vary from $12 a kilo for mince, $12–$20 a kilo for chicken, to $20–$50 a kilo for steak and fish depending on cut or type. Selecting the cheapest cuts still costs $2–$3 a serve, compared to two eggs at a $1 serve. When you swap a red meat meal for an eggy dish, this can add up to a big saving. Try our egg recipes on the <a href="https://nomoneynotime.com.au/healthy-easy-recipes/filter/meals--dinner,lunch/superfoods--eggs">No Money No Time website</a>, from <a href="https://nomoneynotime.com.au/healthy-easy-recipes/sweetcorn-and-zucchini-fritters">fritters</a>, to <a href="https://nomoneynotime.com.au/healthy-easy-recipes/mushroom-omelette">omelettes</a>, or <a href="https://nomoneynotime.com.au/healthy-easy-recipes/clares-rainbow-rice">fried rice</a>. These recipes also help use up other items you have in the pantry, fridge and veggie crisper. Eggs are a good <a href="https://www.australianeggs.org.au/nutrition/nutrients-and-vitamins">source</a> of protein and also contain choline, lutein and zeaxanthin, vitamins A, B2, B12, D, E and folate, and minerals iron, zinc, iodine and selenium. For people concerned about eggs raising cholesterol, a <a href="https://pubmed.ncbi.nlm.nih.gov/38370115/">recent review of research evidence</a> concluded there wasn’t likely to be any adverse effect on overall disease risk when consuming up to one egg a day. <h2>2. Rolled oats</h2> Rolled oats vary a lot in price from about $2 a kilogram for “own brand”, up to $9 for premium varieties. Oats are really <a href="https://nomoneynotime.com.au/healthy-easy-recipes/filter/keywords--Oats">versatile</a>. For breakfast you can make <a href="https://nomoneynotime.com.au/healthy-easy-recipes/microwave-porridge">porridge</a>, <a href="https://nomoneynotime.com.au/healthy-easy-recipes/easy-overnight-oats">overnight oats,</a> DIY muesli or <a href="https://nomoneynotime.com.au/healthy-easy-recipes/gingerbread-granola">granola</a>. Oats make a pastry substitute for a <a href="https://nomoneynotime.com.au/healthy-easy-recipes/clares-rolled-oats-quiche">quick and easy quiche base</a>. Or blitz them in a food processor and use as a breadcrumb substitute. For dessert, you can use them to top a comforting <a href="https://nomoneynotime.com.au/healthy-easy-recipes/wholegrain-apple-crumble">apple crumble</a>. <a href="https://www.glnc.org.au/resource/oats-2/">Oats are a wholegrain</a>, meaning they retain every part of the original grain – the germ, bran and outer layers – and hence more fibre and nutrients. Oats are a rich in beta-glucan, a soluble fibre that <a href="https://pubmed.ncbi.nlm.nih.gov/34236436/">helps lower blood cholesterol levels</a> by binding with bile acids in the gut, meaning they can’t be converted into LDL (bad) cholesterol. They <a href="https://www.glnc.org.au/resource/oats-2/">also contain</a> B vitamins of thiamin (b1), riboflavin (B2), niacin (B3), pyridoxine (B6), pantothenic acid (B5) and folate (B9), as well as vitamin E and the minerals iron, zinc, magnesium, phosphorus and potassium. <h2>3. Carrots</h2> It’s hard to get better value than a bag of carrots at about $2.50 a kilo. They last for ages in the fridge and can be eaten raw, as carrot sticks or with <a href="https://nomoneynotime.com.au/healthy-easy-recipes/moroccan-carrot-dip">carrot dip</a>, or baked to make carrot veggie “<a href="https://nomoneynotime.com.au/healthy-easy-recipes/vegetable-chips">chips</a>”. Try grating carrot as an extra on a salad roll or <a href="https://nomoneynotime.com.au/healthy-easy-recipes/basic-beef-burgers">burger</a>, or mixed into grated cheese to extend it when topping tacos, pasta or pizza, or even a dish like <a href="https://nomoneynotime.com.au/healthy-easy-recipes/carrot-and-cauliflower-macaroni-cheese">mac and cheese</a>. Other versatile uses include soup, <a href="https://nomoneynotime.com.au/healthy-easy-recipes/carrot-puree">carrot mash</a>, <a href="https://nomoneynotime.com.au/healthy-easy-recipes/baked-carrots-with-honey-thyme">roasted carrots</a> or, for something sweet, carrot muffins or <a href="https://nomoneynotime.com.au/healthy-easy-recipes/easy-carrot-cake-bliss-balls">bliss balls</a>. Carrots are rich in the carotenoids <a href="https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/">alpha-carotene and beta-carotene</a>, which get converted into vitamin A in the body and used in antibody production and to maintain <a href="https://ods.od.nih.gov/factsheets/VitaminA-Consumer/">healthy functioning</a> of your eyes, skin, lungs and gut. <h2>4. Longlife skim milk</h2> Longlife skim milk costs about $1.60 a litre. While some fresh varieties are around the same price, the value of longlife milk is that you can keep a store of it in the cupboard, meaning you never run out and it has a long shelf life. Milk makes great <a href="https://nomoneynotime.com.au/healthy-easy-recipes/banana-breakfast-smoothie">smoothies</a> and is an essential ingredient in dishes from quiche to <a href="https://nomoneynotime.com.au/healthy-easy-recipes/cauliflower-cheese-bake">cauliflower cheese</a> to <a href="https://nomoneynotime.com.au/healthy-easy-recipes/clares-lemon-orange-delicious">lemon delicious</a> pudding. <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/milk#nutrients-in-milk">Milk contains</a> protein, calcium, magnesium, zinc, potassium and vitamins A, B2 and B12. Research shows regular milk consumption is <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/milk#milk-and-health-conditions">associated with</a> a lower risk of developing osteoporosis, high blood pressure, type 2 diabetes, heart disease and colon cancer. <h2>5. Apples</h2> A bag of apples costs about $4 or 60 cents an apple and $4–$5 for a large can of stewed apple. Apples make a portable snack. Add <a href="https://nomoneynotime.com.au/healthy-easy-recipes/comforting-apple-porridge">them to porridge</a>, serve <a href="https://nomoneynotime.com.au/healthy-easy-recipes/pork-loin-rolls">with pork</a>, <a href="https://nomoneynotime.com.au/healthy-easy-recipes/carrot-and-apple-coleslaw-with-mustard-vinaigrette">in coleslaw</a> or in <a href="https://nomoneynotime.com.au/healthy-easy-recipes/wholegrain-apple-crumble">apple crumble</a>. Apples <a href="https://pubmed.ncbi.nlm.nih.gov/35502671/">contain</a> dietary fibre and pectin, vitamin B6 and C, and the minerals potassium, calcium, nitrogen, magnesium and traces of zinc, iron and copper. In <a href="https://pubmed.ncbi.nlm.nih.gov/31667463/">observational studies</a>, people who ate more apples had a lower risk of heart disease, stroke, type 2 diabetes and death from any cause. For easy, tasty, economical meals that are quick to prepare, without too much effort, along with our food budget tips, visit our team’s <a href="https://nomoneynotime.com.au/">No Money No Time</a> website.<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/229903/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, Laureate Professor in Nutrition and Dietetics, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a> Image credits: 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/5-foods-to-add-to-your-shopping-list-to-save-money-and-theyre-good-for-you-too-229903">original article</a>. </div>

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