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What are heart rate zones, and how can you incorporate them into your exercise routine?

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> If you spend a lot of time exploring fitness content online, you might have come across the concept of heart rate zones. Heart rate zone training has become more popular in recent years partly because of the boom in wearable technology which, among other functions, allows people to easily track their heart rates. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6537749/">Heart rate zones</a> reflect different levels of intensity during aerobic exercise. They’re most often based on a percentage of your maximum heart rate, which is the highest number of beats your heart can achieve per minute. But what are the different heart rate zones, and how can you use these zones to optimise your workout? <h2>The three-zone model</h2> While there are several models used to describe heart rate zones, the most common model in the scientific literature is the <a href="https://journals.humankinetics.com/view/journals/ijspp/9/1/article-p100.xml">three-zone model</a>, where the zones may be categorised as follows: <ul> <li> zone 1: 55%–82% of maximum heart rate </li> <li> zone 2: 82%–87% of maximum heart rate </li> <li> zone 3: 87%–97% of maximum heart rate. </li> </ul> If you’re not sure what your maximum heart rate is, it can be calculated using <a href="https://www.jacc.org/doi/full/10.1016/S0735-1097%2800%2901054-8">this equation</a>: 208 – (0.7 × age in years). For example, I’m 32 years old. 208 – (0.7 x 32) = 185.6, so my predicted maximum heart rate is around 186 beats per minute. There are also other models used to describe heart rate zones, such as the <a href="https://journals.humankinetics.com/view/journals/ijspp/14/8/article-p1151.xml">five-zone model</a> (as its name implies, this one has five distinct zones). These <a href="https://journals.humankinetics.com/view/journals/ijspp/9/1/article-p100.xml">models</a> largely describe the same thing and can mostly be used interchangeably. <h2>What do the different zones involve?</h2> The three zones are based around a person’s <a href="https://link.springer.com/article/10.2165/00007256-200939060-00003">lactate threshold</a>, which describes the point at which exercise intensity moves from being predominantly aerobic, to predominantly anaerobic. Aerobic exercise <a href="https://www.healthline.com/health/fitness-exercise/difference-between-aerobic-and-anaerobic">uses oxygen</a> to help our muscles keep going, ensuring we can continue for a long time without fatiguing. Anaerobic exercise, however, uses stored energy to fuel exercise. Anaerobic exercise also accrues metabolic byproducts (such as lactate) that increase fatigue, meaning we can only produce energy anaerobically for a short time. On average your lactate threshold tends to sit around <a href="https://www.tandfonline.com/doi/full/10.2147/OAJSM.S141657">85% of your maximum heart rate</a>, although this varies from person to person, and can be <a href="https://journals.physiology.org/doi/full/10.1152/japplphysiol.00043.2013">higher in athletes</a>. In the three-zone model, each zone loosely describes <a href="https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2015.00295/full">one of three types of training</a>. Zone 1 represents high-volume, low-intensity exercise, usually performed for long periods and at an easy pace, well below lactate threshold. Examples include jogging or cycling at a gentle pace. Zone 2 is threshold training, also known as tempo training, a moderate intensity training method performed for moderate durations, at (or around) lactate threshold. This could be running, rowing or cycling at a speed where it’s difficult to speak full sentences. Zone 3 mostly describes methods of high-intensity interval training, which are performed for shorter durations and at intensities above lactate threshold. For example, any circuit style workout that has you exercising hard for 30 seconds then resting for 30 seconds would be zone 3. <h2>Striking a balance</h2> To maximise endurance performance, you need to strike a balance between doing enough training to elicit positive changes, while avoiding over-training, injury and burnout. While zone 3 is thought to produce the largest improvements in <a href="https://www.sciencedirect.com/science/article/pii/S1440244018309198">maximal oxygen uptake</a> – one of the best predictors of endurance performance and overall health – it’s also the most tiring. This means you can only perform so much of it before it becomes too much. Training in different heart rate zones improves <a href="https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=38c07018c0636422d9d5a77316216efb3c10164f">slightly different physiological qualities</a>, and so by spending time in each zone, you ensure a <a href="https://link.springer.com/article/10.1007/bf00426304">variety of benefits</a> for performance and health. <h2>So how much time should you spend in each zone?</h2> Most <a href="https://www.frontiersin.org/articles/10.3389/fspor.2023.1258585/full">elite endurance athletes</a>, including runners, rowers, and even cross-country skiers, tend to spend most of their training (around 80%) in zone 1, with the rest split between zones 2 and 3. Because elite endurance athletes train a lot, most of it needs to be in zone 1, otherwise they risk injury and burnout. For example, some runners accumulate <a href="https://journals.humankinetics.com/view/journals/ijsnem/22/5/article-p392.xml?content=pdf">more than 250 kilometres per week</a>, which would be impossible to recover from if it was all performed in zone 2 or 3. Of course, most people are not professional athletes. The <a href="https://www.who.int/news-room/fact-sheets/detail/physical-activity">World Health Organization</a> recommends adults aim for 150–300 minutes of moderate intensity exercise per week, or 75–150 minutes of vigorous exercise per week. If you look at this in the context of heart rate zones, you could consider zone 1 training as moderate intensity, and zones 2 and 3 as vigorous. Then, you can use heart rate zones to make sure you’re exercising to meet these guidelines. <h2>What if I don’t have a heart rate monitor?</h2> If you don’t have access to a heart rate tracker, that doesn’t mean you can’t use heart rate zones to guide your training. The three heart rate zones discussed in this article can also be prescribed based on feel using a simple <a href="https://onlinelibrary.wiley.com/doi/10.1111/j.1600-0838.2004.00418.x">10-point scale</a>, where 0 indicates no effort, and 10 indicates the maximum amount of effort you can produce. With this system, zone 1 aligns with a 4 or less out of 10, zone 2 with 4.5 to 6.5 out of 10, and zone 3 as a 7 or higher out of 10. Heart rate zones are not a perfect measure of exercise intensity, but can be a useful tool. And if you don’t want to worry about heart rate zones at all, that’s also fine. The most important thing is to simply get moving.<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/228520/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, Lecturer in Exercise Science, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-are-heart-rate-zones-and-how-can-you-incorporate-them-into-your-exercise-routine-228520">original article</a>. </div>

Body

How extreme dieting can affect bone health

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/adam-taylor-283950">Adam Taylor</a>, <a href="https://theconversation.com/institutions/lancaster-university-1176">Lancaster University</a> In a recent Instagram post, the actor Jameela Jamil revealed she has poor bone density, despite only being in her 30s. Jamil blamed this finding on 20 years of dieting – urging her followers to be aware of the harms diet culture can do to your health. Bone density is important for many reasons, primarily because it acts as a reservoir for many of the important minerals our bones need to function well. Many factors can affect your bone density – and as Jamil has pointed out, diet is one component that has a significant effect on bone health. Bone is a living tissue. This means our skeleton <a href="https://www.sciencedirect.com/science/article/abs/pii/S1521690X08000869">grows and remodels itself</a> according to the stresses and strains it’s put under. Everything from fractures to exercise require our bones to change their shape or density. This is why a weightlifter’s skeleton is <a href="https://link.springer.com/article/10.1007/BF00298721">much denser</a> than a marathon runner’s. The biggest skeletal changes we experience happen in our younger years. But bones keep changing throughout our lives depending on how active we are, what our diet consists of, and if we’ve suffered an injury or disease. Bones are <a href="https://www.niams.nih.gov/health-topics/what-bone">made of proteins</a>, such as collagen, as well as minerals – largely calcium. This is a <a href="https://www.ncbi.nlm.nih.gov/books/NBK430714/">key mineral</a> for us, as it keeps our bones and teeth strong and helps repair and rebuild any injured bones. But other minerals and vitamins are also important. For example, vitamin D supports calcium, playing a key role in <a href="https://jamanetwork.com/journals/jamapediatrics/fullarticle/2761808">bone mineralisation</a>. This is where calcium <a href="https://www.ncbi.nlm.nih.gov/books/NBK279023/">combines with phosphate</a> in our bones to create the mineral crystal <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7264100/">hydroxyapatite</a>. This crystal is crucial to our bone mineral density (also known as “bone mass”), as it helps bones remodel and maintain their structural strength. <a href="https://www.nhs.uk/conditions/dexa-scan/">Dexa scans</a> – the type of scan Jamil referred to in her post – can measure the density of these crystals in bones. The <a href="https://theros.org.uk/information-and-support/osteoporosis/scans-tests-and-results/bone-density-scan-dxa/">more hydroxyapatite crystals</a> detected, the healthier the bones are. <figure class="align-center "><img src="https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=338&fit=crop&dpr=1 600w, https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=338&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=338&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=424&fit=crop&dpr=1 754w, https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=424&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=424&fit=crop&dpr=3 2262w" alt="The interior of bones, showing four depictions of bone density – from healthy to severe osteoporosis." /><figcaption>The more crystals detected, the better your bone density. <a class="source" href="https://www.shutterstock.com/image-illustration/osteoporosis-4-stages-one-picture-3d-524364046">Crevis/ Shutterstock</a></figcaption></figure> We hit peak bone mineral density in our <a href="https://pubmed.ncbi.nlm.nih.gov/35869910/">late teens and early 20s</a>, when our body has grown to full size and our metabolism is working its best. From here, it’s possible to maintain <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5684300/">stable bone mass</a> into your late 30s for women and early 40s for men, with the right diet and activity. But after this point, it begins to decline. <h2>Bone density</h2> We accrue calcium over many years. It initially comes from our mother, then later from our diet. Our body accrues calcium so it can adapt to times when calcium demand is greater than what we can get from our diet – such as during pregnancy, when the foetus needs calcium to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3355895/">build its own bones</a>. However, relying solely on this skeletal calcium reserve can’t be sustained for lengthy or repeated periods, because of how long it takes to be replenished. This is why diet is so important for bone density – and why a poor diet can cause extreme damage, especially when certain food groups or minerals are consistently left out. For instance, studies have shown consuming soft drinks, (<a href="https://pubmed.ncbi.nlm.nih.gov/17023723/">particularly cola</a>), more than four times a week is linked with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071508/">lower bone density</a> and increased fracture risk. This is true even after adjusting for many other variables that affect bone density. These carbonated and energy drinks contain <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2966367/">varying levels of vitamins</a> – often with none of the minerals, including calcium, that the body needs to function optimally. This causes the body to draw on its reserves if calcium isn’t being delivered elsewhere in the diet. Diets high in added sugar can also have a detrimental affect on the skeleton. Excess sugar causes inflammation and other physiological changes, such as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9471313/">obesity</a>. Consuming high amounts of sugar is linked with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2748414/">reduced calcium intake</a>, especially in children who substitute milk for sugary drinks. Excess sugar consumption also causes the body to <a href="https://jps.biomedcentral.com/articles/10.1007/s12576-016-0487-7">excrete excess calcium</a>, instead of reabsorbing it in the kidney as the body normally would. <a href="https://pubmed.ncbi.nlm.nih.gov/25491765/">Low- and high-fat diets</a> have also been associated with increased risk of <a href="https://www.nhs.uk/conditions/osteoporosis/">osteoporosis</a> (a condition that weakens bones) in women – though larger studies are needed to better understand the effects of removing whole food groups on bone health. <a href="https://www.nhs.uk/mental-health/conditions/anorexia/overview/">Anorexia nervosa</a> also has a significant affect on <a href="https://pubmed.ncbi.nlm.nih.gov/30817009">bone density</a> – affecting a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6959847/">majority of people</a> with the condition. Low bone mineral density – especially in the spine – puts people with anorexia at <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6959847/">increased risk of fractures</a> because their bone thickness is reduced, increasing the likelihood of developing osteoporosis, which is associated with increased fractures. Anorexia in young adulthood is particularly challenging. This is the stage where the skeleton is building itself to reach peak <a href="https://pubmed.ncbi.nlm.nih.gov/15574617/">bone mass</a>, so it’s depositing calcium at a record pace. When diet is insufficient and the body already starts drawing on its mineral reserves, there’s a potential that the bone density or calcium reserves in the body will never be optimal – increasing fracture risk for the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6746661/">rest of that person’s life</a>. <h2>Can bone health be fixed?</h2> Optimal bone health starts in utero, but our prepubescent years are key to <a href="https://pubmed.ncbi.nlm.nih.gov/26884506/">setting our skeleton up</a> for later life. People who are behind the curve in early life may have difficulty achieving their peak, as poor bone mineral density can affect everything from our appetite to how efficient our gastrointestinal tract is at absorbing <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6971894/">important nutrients</a> (including calcium). Supplements have a limited effect because our body can only absorb a set amount of any <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746734/">vitamin or mineral at a time</a>. While it’s possible to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5684300/">limit some of the decline</a> in bone density that naturally happens as we age, some of the choices we make – such as not consuming enough calcium – can accelerate the decline. Biological sex also has a significant impact on our bone health in old age – with post-menopausal women at greater risk of osteoporosis because they <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5643776/">produce less oestrogen</a>, which helps keep the cells that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3424385">degrade bone</a> in check.<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/228321/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/adam-taylor-283950">Adam Taylor</a>, Professor and Director of the Clinical Anatomy Learning Centre, <a href="https://theconversation.com/institutions/lancaster-university-1176">Lancaster University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-extreme-dieting-can-affect-bone-health-228321">original article</a>. </div>

Body

What is childhood dementia? And how could new research help?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/kim-hemsley-1529322">Kim Hemsley</a>, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a>; <a href="https://theconversation.com/profiles/nicholas-smith-1529324">Nicholas Smith</a>, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a>, and <a href="https://theconversation.com/profiles/siti-mubarokah-1529323">Siti Mubarokah</a>, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a> “Childhood” and “dementia” are two words we wish we didn’t have to use together. But sadly, around <a href="https://doi.org/10.1093/brain/awad242">1,400 Australian children and young people</a> live with currently untreatable childhood dementia. Broadly speaking, childhood dementia is caused by any one of <a href="https://www.childhooddementia.org/what-is-childhood-dementia#what">more than 100</a> rare genetic disorders. Although the causes differ from dementia acquired later in life, the progressive nature of the illness is the same. <a href="https://doi.org/10.1093/brain/awad242">Half</a> of infants and children diagnosed with childhood dementia will not reach their tenth birthday, and most will die <a href="https://www.childhooddementia.org/what-is-childhood-dementia#what">before turning 18</a>. Yet this devastating condition has lacked awareness, and importantly, the research attention needed to work towards treatments and a cure. <h2>More about the causes</h2> Most types of childhood dementia are <a href="https://academic.oup.com/brain/article/146/11/4446/7226999">caused</a> by <a href="https://www.genome.gov/genetics-glossary/Mutation">mutations</a> (or mistakes) in our <a href="https://www.genome.gov/genetics-glossary/Deoxyribonucleic-Acid">DNA</a>. These mistakes lead to a range of rare genetic disorders, which in turn cause childhood dementia. <a href="https://doi.org/10.1093/brain/awad242">Two-thirds</a> of childhood dementia disorders are caused by “<a href="https://www.ncbi.nlm.nih.gov/books/NBK459183/">inborn errors of metabolism</a>”. This means the metabolic pathways involved in the breakdown of carbohydrates, lipids, fatty acids and proteins in the body fail. As a result, nerve pathways fail to function, neurons (nerve cells that send messages around the body) die, and progressive cognitive decline occurs. <h2>What happens to children with childhood dementia?</h2> Most children initially appear unaffected. But after a period of apparently normal development, children with childhood dementia <a href="https://doi.org/10.1016/j.pediatrneurol.2023.09.006">progressively lose</a> all previously acquired skills and abilities, such as talking, walking, learning, remembering and reasoning. Childhood dementia also leads to significant changes in behaviour, such as aggression and hyperactivity. Severe sleep disturbance is common and vision and hearing can also be affected. Many children have seizures. The age when symptoms start can vary, depending partly on the particular genetic disorder causing the dementia, but the average is around <a href="https://doi.org/10.1093%2Fbrain%2Fawad242">two years old</a>. The symptoms are caused by significant, progressive brain damage. <h2>Are there any treatments available?</h2> Childhood dementia treatments currently <a href="https://www.childhooddementia.org/news/report-reveals-global-research-inequity">under evaluation</a> or approved are for a very limited number of disorders, and are only available in some parts of the world. These include gene replacement, <a href="https://doi.org/10.1002/jmd2.12378">gene-modified cell therapy</a> and protein or <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa1712649">enzyme replacement therapy</a>. Enzyme replacement therapy is available in Australia for <a href="https://australianprescriber.tg.org.au/articles/cerliponase-alfa-for-neuronal-ceroid-lipofuscinosis-type-2-disease.html">one form of childhood dementia</a>. These therapies attempt to “fix” the problems causing the disease, and have shown promising results. Other experimental therapies include ones that <a href="https://doi.org/10.3390/life12050608">target</a> faulty protein production or <a href="https://doi.org/10.1056/nejmoa2310151">reduce inflammation</a> in the brain. <h2>Research attention is lacking</h2> Death rates for Australian children with cancer <a href="http://www.childhooddementia.org/getasset/2WX39O">nearly halved</a> between <a href="https://www.aihw.gov.au/reports/children-youth/australias-children/contents/health/cancer-incidence-survival">1997 and 2017</a> thanks to research that has enabled the development of multiple treatments. But over recent decades, <a href="http://www.childhooddementia.org/getasset/2WX39O">nothing has changed</a> for children with dementia. In 2017–2023, research for childhood cancer received over four times more funding per patient compared to funding for <a href="https://www.childhooddementia.org/getasset/2WX39O">childhood dementia</a>. This is despite childhood dementia causing a <a href="https://doi.org/10.1093/brain/awad242">similar number of deaths</a> each year as childhood cancer. The success <a href="https://www.aihw.gov.au/reports/children-youth/australias-children/contents/health/cancer-incidence-survival">for childhood cancer sufferers</a> in recent decades demonstrates how adequately funding medical research can lead to improvements in patient outcomes. Another bottleneck for childhood dementia patients in Australia is the lack of access to clinical trials. An <a href="https://www.childhooddementia.org/news/report-reveals-global-research-inequity">analysis</a> published in March this year showed that in December 2023, only two clinical trials were recruiting patients with childhood dementia in Australia. Worldwide however, 54 trials were recruiting, meaning Australian patients and their families are left watching patients in other parts of the world receive potentially lifesaving treatments, with no recourse themselves. That said, we’ve seen a slowing in the establishment of <a href="https://www.childhooddementia.org/news/report-reveals-global-research-inequity">clinical trials</a> for childhood dementia across the world in recent years. In addition, we know from <a href="https://www.childhooddementia.org/join-us/professionals/impacts">consultation with families</a> that current care and support systems <a href="https://www.childhooddementia.org/getasset/44MLP8">are not meeting the needs</a> of children with dementia and their families. <h2>New research</h2> Recently, we were awarded <a href="https://www.premier.sa.gov.au/media-releases/news-items/major-funding-boost-for-research-into-childhood-dementia">new funding</a> for <a href="https://www.flinders.edu.au/giving/our-donors/impact-of-giving/improving-the-lives-of-children-with-dementia">our research</a> on childhood dementia. This will help us continue and expand studies that seek to develop lifesaving treatments. More broadly, we need to see increased funding in Australia and around the world for research to develop and translate treatments for the broad spectrum of childhood dementia conditions. Dr Kristina Elvidge, head of research at the <a href="https://www.childhooddementia.org/our-people">Childhood Dementia Initiative</a>, and Megan Maack, director and CEO, contributed to this article.<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/228508/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/kim-hemsley-1529322">Kim Hemsley</a>, Head, Childhood Dementia Research Group, Flinders Health and Medical Research Institute, College of Medicine and Public Health, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a>; <a href="https://theconversation.com/profiles/nicholas-smith-1529324">Nicholas Smith</a>, Head, Paediatric Neurodegenerative Diseases Research Group, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a>, and <a href="https://theconversation.com/profiles/siti-mubarokah-1529323">Siti Mubarokah</a>, Research Associate, Childhood Dementia Research Group, Flinders Health and Medical Research Institute, College of Medicine and Public Health, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-is-childhood-dementia-and-how-could-new-research-help-228508">original article</a>. </div>

Mind

How Guy Sebastian was conned by a Telstra worker

Guy Sebastian was allegedly duped into performing at a young girl's birthday party, when he thought the event was for a charity. The singer was one of many people who were scammed by former Telstra salesman Gerard Cecil Vamadevan, 56, who has been sentenced to a maximum two years jail after pleading guilty to making hundreds of harassing phone calls to 19 separate victims. On Monday, the NSW District Court heard how Vamadevan would tell victims he was either a “talent scout” or a “TV agent for Channel 7” to gain their phone numbers before making “sexually explicit” and “vulgar” anonymous phone calls to them. In addition to his 19 seperate victims, Guy Sebastian was also conned by Vamadevan, who he met over a decade ago, as his claims came to light following the conclusion of the case in court. At the beginning of their relationship, Sebastian was tricked into performing at Vamadevan's daughter's birthday party, although he told the singer it was a charity event for Telstra. The court heard how Vamadevan would use social media pictures with Sebastian, other celebrities and business leaders he had met through work to convince his victims of his “connections” to the entertainment industry. Sebastian’s manager said the pair knew each other about a decade ago and said the singer was used “for the convicted’s own personal benefit”. In a statement to news.com.au, a spokeswoman for Telstra said they were “very concerned” about allegations the former employee had “misrepresented his relationship” with the company, as Vamadevan long claimed he worked for the Telstra "charity arm". Vamadevan was sentenced to two years imprisonment, although will be eligible for release June 30th 2025 on good behaviour. Image credits: Facebook

Legal

Battling to make ends meet? Financial planning expert offers 5 tips on how to build your budget

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/bomikazi-zeka-680577">Bomikazi Zeka</a>, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> Every day seems to bring new headlines about rising costs. <a href="https://www.news24.com/news24/africa/news/nigerias-big-unions-call-indefinite-strike-over-fuel-prices-and-the-cost-of-living-20230926">In Nigeria</a>, unions are threatening to strike amid soaring fuel prices; the country’s inflation rate <a href="https://www.cbn.gov.ng/rates/inflrates.asp">hit 25%</a> in August. The amount it costs to fill a food basket in South Africa <a href="https://pmbejd.org.za/wp-content/uploads/2023/09/PMBEJD_Key-Data_September-2023_27092023.pdf">keeps climbing</a>. Ghanaians <a href="https://www.reuters.com/world/africa/multi-day-protests-over-economic-crisis-grip-ghanas-capital-2023-09-23/">took to the streets</a> of Accra in late September to protest about the cost of living. A <a href="https://www2.deloitte.com/us/en/insights/industry/retail-distribution/consumer-behavior-trends-state-of-the-consumer-tracker.html">recent study by the audit and consulting firm Deloitte</a> found that 75% of South Africans were concerned that the prices for everyday purchases would continue to increase, while 80% of consumers across all income groups expected the prices of groceries, household utilities and fuel to rise. This stark reality means budgeting may be more necessary than ever. If you don’t know how to create a budget, then you shouldn’t feel bad – most adults aren’t taught how to create one. And most people don’t budget, because they see it as restrictive or unsustainable. But it need not be: once you appreciate that a budget can work for you, it can be a financially empowering exercise. It’s a cornerstone of financial planning because it ensures you are living within your means and helps you remain in financial control. As a financial planning academic, I focus in <a href="https://researchprofiles.canberra.edu.au/en/persons/bomikazi-zeka/publications/">my research</a> on improving financial wellbeing and promoting savings behaviours through interventions such as budgeting. Here are five guidelines for creating a budget. <h2>1. Apps vs spreadsheet</h2> A good place to start is to choose the format of how you’re going to budget. There are several <a href="https://www.sanlamreality.co.za/wealth-sense/setting-up-a-family-budget-that-works/">online templates</a> and apps you can use for budgeting. For instance, <a href="https://www.22seven.com/">22Seven</a> has gained popularity in South Africa due to its compatibility with several financial institutions, including the country’s big five banks. Similarly, <a href="https://www.the-star.co.ke/business/kenya/2021-01-25-budgeting-using-mint-app/">Mint</a> is a popular budgeting tool that is used in Kenya and Nigeria. If you prefer to put pen to paper, some online templates come with <a href="https://www.wonga.co.za/blog/free-budget-template">free printable budgets</a>. Creating your own <a href="https://create.microsoft.com/en-us/learn/articles/how-to-make-excel-budget">Excel spreadsheet</a> is an equally good approach. What matters most is using a tool that you can commit to. <h2>2. Itemising your income and expenses</h2> A budget essentially shows how much you’re spending in relation to how much you’re earning. So once you have selected your budgeting tool, you need to fill in your income and itemise how much you’re spending on each expense in a month. A budget can be considered a cashflow statement because it allows you to track money coming in (income) and money going out (expenses). If you are living within your means, your budget should indicate a surplus – more cash inflows than cash outflows. So budgeting provides an accurate account of your short-term financial position. <h2>3. A realistic account of expenses</h2> When you look at your financial statements, fill your expenses into your budget honestly and accurately. Don’t cheat! Since everyone’s financial situation is different, your budget will also be unique. Even though there is no one-size-fits-all approach to budgeting, it should still consider all of your expenses (both regular and intermittent). A general rule of thumb is that if it’s deducted from your account then you should treat it as an expense. This includes payments for housing, medical insurance, fuel, dining out, credit card repayments and even bank fees. <h2>4. Save first, spend later</h2> Now you’ve seen how much you’re spending. Either it’s too much – and you can plan where to cut back – or you have savings at the end of the month. When compiling your budget it’s important to demarcate how much will be in the form of savings. What’s more important is getting into the habit of saving before you spend instead of saving after spending. If you spend first then you’ve deprived yourself of the opportunity to save for a rainy day. Furthermore, <a href="https://eprints.hud.ac.uk/id/eprint/10231/1/Microsoft_Word_-_submitted_version_3rd_June_201.pdf">research</a> has shown that getting into the habit of saving has a transgenerational effect: it can be considered a cultural value that is passed on from one generation to another. So think of saving as paying yourself first. Once you have done so, you won’t feel guilty for treating yourself because you’ve already done the financially responsible thing by putting your savings aside. <h2>5. Considering assets and liabilities</h2> Once you’ve become comfortable with consistently budgeting, you can take it up a notch by including your assets (everything you own with an economic value) and liabilities (everything you owe) to determine your overall financial position. You can get a clearer picture of your overall financial wellbeing by compiling a list of all your assets, for example your savings and <a href="https://www.investopedia.com/terms/h/home_equity.asp">home equity</a>, in relation to liabilities (such as bank loans). Knowing your long-term financial position can indicate how financially resilient or vulnerable you are. In the event of a financial emergency, you will know which resources you can draw upon to meet an unexpected expense. By creating a budget (and sticking to it), you can protect yourself and your household from financial shocks. Consider the alternative. Imagine you haven’t budgeted and set savings aside. If a financial emergency were to arise, your next best bet would be to borrow the funds you need. You’d have to come up with a plan to repay what you’d borrowed while also building your savings. <h2>A healthy habit</h2> Getting into the habit of budgeting isn’t easy, especially if you haven’t done it before or you’re intimidated by the process. But, as the expression goes, “a journey of a thousand miles begins with a single step”. Think of budgeting as taking a small but important step towards reclaiming control over your finances and improving your financial well-being.<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/214861/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/bomikazi-zeka-680577">Bomikazi Zeka</a>, Assistant Professor in Finance and Financial Planning, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/battling-to-make-ends-meet-financial-planning-expert-offers-5-tips-on-how-to-build-your-budget-214861">original article</a>. </div>

Money & Banking

How niggling hip pain led a squash coach to life-saving cancer diagnosis

Melbourne squash coach and player Malcolm McClarty had been experiencing frequent pain in his right hip area for about 12 months before he mentioned it to one of his clients, a top medical oncologist, in October last year. The 63-year-old father-of-three coaches Professor Niall Tebbutt at the Kooyong Lawn and Tennis Club in Melbourne. Despite having lost his younger sister to pancreatic cancer just months earlier, Malcolm had been brushing off the pain, thinking it was a niggling sporting injury. Now Malcolm credits Niall, who ordered a prostate-specific antigen test (PSA), with saving his life. Malcolm also coaches Weranja Ranasinghe, a urologist with the Urological Society of Australia and New Zealand (USANZ), who has been his ‘unofficial second opinion’ throughout the journey. Associate Professor Ranasinghe says Malcolm’s diagnosis comes as the newly-released Lancet Commission on Prostate Cancer predicts cases worldwide will double from 1.4 million to 2.9 million by 2040. The USANZ says although the findings are alarming, Australia is well-placed to manage the spike thanks to availability of advanced diagnostic tools, improvements in treatments and quality control registries, but it needs to be coupled with more awareness. “Australia is better placed than many other nations to deal with a sharp spike in prostate cancer cases, but the urgent review of guidelines can’t come soon enough,” says Associate Professor Ranasinghe. “Prostate cancer is not commonly understood or spoken about, particularly amongst high-risk younger men, leaving too many in the dark about their cancer risk and that can be deadly,” he added. “Prostate cancer is already a major cause of death and disability, and the most common form of male cancer in more than 100 countries,” says Associate Professor Ranasinghe. “It’s the most commonly diagnosed cancer in Australia with over 25,000 new cases every year, and more than 11 deaths a day.” Malcolm was devastated to learn his cancer was aggressive Stage Four and had spread to three spots in the pelvic bone. He also experienced other symptoms including frequent and weak-flow urinating at night. He will begin radiotherapy, with chemotherapy on the cards as well. But his attitude is positive; he’s hoping to live for another six to 10 years. Malcolm’s message for other men is simple: if you’re 50 or older, get tested for prostate cancer now. He warns waiting can lead to complex and limited treatment options. Five Risk Factors For Prostate Cancer 1. Age - the chance of developing prostate cancer increases with age. 2. Family history - if you have a first-degree male relative who developed prostate cancer, like a brother or father, your risk is higher than someone without such family history. 3. Genetics - while prostate cancer can’t be inherited, a man can inherit certain genes that increase the risk. 4. Diet - some evidence suggests that a diet high in processed meat, or foods high in fat can increase the risk of developing prostate cancer. 5. Lifestyle - environment and lifestyle can also impact your risk, e.g. a sedentary lifestyle or being exposed to chemicals. For more information, visit <a href="https://www.usanz.org.au/" target="_blank" rel="noopener">https://www.usanz.org.au/</a>

Caring

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

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/nick-garvin-1453835">Nick Garvin</a>, <a href="https://theconversation.com/institutions/macquarie-university-1174">Macquarie University</a> If just one state of Australia, New South Wales, scrapped its stamp duty on real-estate transactions, about 100,000 more Australians would move homes each year, according to our <a href="https://e61.in/wp-content/uploads/2024/02/Stamp-duty-effects-on-purchases-and-moves.pdf">best estimates</a>. Stamp duty is an unquestioned part of buying a home in Australia – you put your details in an online mortgage calculator, and stamp duty is automatically deducted from the amount you have to contribute. It’s easy to overlook how much more affordable a home would be without it. That means it’s also easy to overlook how much more Australians would buy and move if stamp duty wasn’t there. The 2010 Henry Tax Review found stamp duty was <a href="https://treasury.gov.au/sites/default/files/2019-10/afts_final_report_part_2_vol_1_consolidated.pdf">inequitable</a>. It taxes most the people who most need to or want to move. The review reported: "Ideally, there would be no role for any stamp duties, including conveyancing stamp duties, in a modern Australian tax system. Recognising the revenue needs of the States, the removal of stamp duty should be achieved through a switch to more efficient taxes, such as those levied on broad consumption or land bases." But does stamp duty actually stop anyone moving? It’s a claim more often made than assessed, which is what our team at the <a href="https://e61.in/wp-content/uploads/2024/02/Stamp-duty-effects-on-purchases-and-moves.pdf">e61 Institute</a> set out to do. We used real-estate transaction data and a natural experiment. <h2>What happened when Queensland hiked stamp duty</h2> In 2011, Queensland hiked stamp duty for most buyers by removing some concessions for owner-occupiers at short notice. For owner-occupiers it increased stamp duty by about one percentage point, lifting the average rate from 1.26% of the purchase price to 2.27%. What we found gives us the best estimate to date of what stamp duty does to home purchases. A one percentage point increase in stamp duty causes the number of home purchases to decline by 7.2%. The number of moves (changes of address) falls by about as much. The effect appears to be indiscriminate. Purchases of houses fell about as much as purchases of apartments, and purchases in cities fell about as much as purchases in regions. Moves between suburbs and moves interstate dropped by similar rates. With NSW stamp duty currently averaging about <a href="https://conveyancing.com.au/need-to-know/stamp-duty-nsw">3.5%</a> of the purchase price, our estimates suggest there would be about 25% more purchases and moves by home owners if it were scrapped completely. That’s 100,000 moves. Victoria’s higher rate of stamp duty, about <a href="https://www.sro.vic.gov.au/rates-taxes-duties-and-levies/general-land-transfer-duty-property-current-rates">4.2%</a>, means if it was scrapped there would be about 30% more purchases. That’s another 90,000 moves. <h2>Even low headline rates have big effects</h2> The big effect from small-looking headline rates ought not to be surprising. When someone buys a home, they typically front up much less cash than the purchase price. While stamp duty seems low as a percentage of the purchase price, it is high as a percentage of the cash the buyer needs to find. Here’s an example. If stamp duty is 4% of the purchase price, and a purchaser pays $800,000 for a property with a mortgage deposit of $160,000, the $32,000 stamp duty adds 20%, not 4%, to what’s needed. If the deposit takes five years to save, stamp duty makes it six. A similar thing happens when an owner-occupier changes address. If the buyer sells a fully owned home for $700,000 and buys a new home for $800,000, the upgrade ought to cost them $100,000. A 4% stamp duty lifts that to $132,000. Averaged across all Australian cities, stamp duty costs about <a href="https://e61.in/wp-content/uploads/2024/02/Stepped-on-by-Stamp-Duty.pdf">five months</a> of after-tax earnings. In Sydney and Melbourne, it’s six. <h2>Stamp duty has bracket creep</h2> This cost has steadily climbed from around <a href="https://e61.in/wp-content/uploads/2024/02/Stepped-on-by-Stamp-Duty.pdf">six weeks</a> of total earnings in the 1990s. It has happened because home prices have climbed faster than incomes and because stamp duty has brackets, meaning more buyers have been pushed into higher ones. Replacing the stamp duty revenue that states have come to rely on would not be easy, but a switch would almost certainly help the economy function better. The more that people are able to move, the more they will move to jobs to which they are better suited, boosting productivity. The more that people downsize when they want to, the more housing will be made available for others. Our findings suggest the costs are far from trivial, making a switch away from stamp duty worthwhile, even if it is disruptive and takes time.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/225773/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/nick-garvin-1453835">Nick Garvin</a>, Adjunct Fellow, Department of Economics, <a href="https://theconversation.com/institutions/macquarie-university-1174">Macquarie University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/stamp-duty-is-holding-us-back-from-moving-homes-weve-worked-out-how-much-225773">original article</a>. </div>

Money & Banking

Beyond the spin, beyond the handouts, here’s how to get a handle on what’s really happening on budget night

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/peter-martin-682709">Peter Martin</a>, <a href="https://theconversation.com/institutions/crawford-school-of-public-policy-australian-national-university-3292">Crawford School of Public Policy, Australian National University</a> Three weeks from now, some of us will be presented with a <a href="https://budget.gov.au/">mountain</a> of budget papers, and just about all of us will get to hear about them on radio, TV or news websites on budget night. The quickest way to find out what the budget is really doing will be to listen to the treasurer’s speech, or to peruse online the aptly-named “<a href="https://treasury.infoservices.com.au/page/budget2023">glossy</a>” – a document that last year was titled “<a href="https://archive.budget.gov.au/2023-24/overview/download/budget_overview.pdf">Stronger foundations for a better future</a>”. <figure class="align-right zoomable"><a href="https://images.theconversation.com/files/589444/original/file-20240422-23-vkinrm.png?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/589444/original/file-20240422-23-vkinrm.png?ixlib=rb-4.1.0&q=45&auto=format&w=237&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/589444/original/file-20240422-23-vkinrm.png?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=848&fit=crop&dpr=1 600w, https://images.theconversation.com/files/589444/original/file-20240422-23-vkinrm.png?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=848&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/589444/original/file-20240422-23-vkinrm.png?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=848&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/589444/original/file-20240422-23-vkinrm.png?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=1066&fit=crop&dpr=1 754w, https://images.theconversation.com/files/589444/original/file-20240422-23-vkinrm.png?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=1066&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/589444/original/file-20240422-23-vkinrm.png?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=1066&fit=crop&dpr=3 2262w" alt="Cover of 2023 budget glossy" /></a><figcaption>Glossies are used to make each budget attractive. <a class="source" href="https://archive.budget.gov.au/2023-24/overview/download/budget_overview.pdf">Commonwealth Treasury</a></figcaption></figure> But they will tell you exactly what the government wants you to hear, exactly as it wants you to hear it. If you are looking instead for the truth – what the government is actually trying to achieve and what it is holding itself and its officials to, I would suggest something else, tucked away on about page <a href="https://cdn.theconversation.com/static_files/files/3225/8787.pdf">87</a> of the main budget document. It is required by the <a href="https://www.legislation.gov.au/C2004A05333/latest/text">Charter of Budget Honesty Act</a> introduced in 1998 by Peter Costello, the treasurer under Prime Minister John Howard. On taking office in 1996, Costello set up a <a href="https://webarchive.nla.gov.au/awa/20101119021633/http://www.finance.gov.au/archive/archive-of-publications/ncoa/execsum.htm">National Commission of Audit</a> to examine the finances he had inherited from the Hawke and Keating governments, presumably with an eye to discovering they had been mismanaged. But the members of the commission weren’t much interested in that. Instead, they decided to deal with something more fundamental. <h2>Budget as you wish, but explain your strategy</h2> Governments were perfectly entitled to manage money in whatever way they wanted, and they were perfectly entitled to spend more money than they raised (which they usually do, it’s called a <a href="https://www.investopedia.com/terms/d/deficit.asp">budget deficit</a>). What the commission wanted was for governments to make clear what they were doing, and to spell out the strategy behind it. Only part of it was about being upfront with the public. The commission also wanted governments to be upfront with themselves – to actually develop frameworks for what they were doing, rather than doing whatever they felt like. The commission recommended a <a href="https://webarchive.nla.gov.au/awa/20101119021633/http://www.finance.gov.au/archive/archive-of-publications/ncoa/execsum.htm">Charter of Budget Honesty</a>, which among other things requires officials to prepare independent assessments of the finances before each election, requires budget updates six months after each budget, and requires <a href="https://www.aph.gov.au/About_Parliament/Parliamentary_Departments/Parliamentary_Library/pubs/BriefingBook45p/TaxExpenditures">tax expenditures</a> (tax breaks) to be accounted for like other expenditures. And it requires the publication and regular updating of a <a href="https://cdn.theconversation.com/static_files/files/3227/CBH_Fiscal_strategy.pdf">fiscal strategy statement</a>. <h2>Where treasurers hold themselves accountable</h2> The <a href="https://cdn.theconversation.com/static_files/files/3225/8787.pdf">fiscal strategy</a> can be thought of as an exam question set by the student who is being examined – something along the lines of “this is what you say you want your budget to achieve, please set out the means by which you plan to achieve it”. It turns out to have been exceptionally effective in getting governments to organise their thoughts, make budgets at least try to achieve something, and let the rest of us know what they are trying to achieve. Every few years, treasurers change the strategy, as is their right. Treasurer Jim Chalmers says he’ll change it again this budget, to de-emphasise the fight against inflation and to more greatly emphasise the need to <a href="https://ministers.treasury.gov.au/ministers/jim-chalmers-2022/transcripts/press-conference-washington-dc-0">support economic growth</a>. His statement will tell us what’s behind his actions in a way the glossy words in his brochure and speech might not. <h2>The strategy that has signposted 26 years</h2> Previous statements have signposted all the important turns in what the budget is trying to do. The first, in <a href="https://images.theconversation.com/files/589686/original/file-20240423-16-rncqg3.PNG">1998</a>, committed Costello and Howard to achieving a budget surplus on average over the economic cycle and whenever “growth prospects remain sound”. Making that commitment more difficult was another “not to introduce new taxes or raise existing taxes over the term of this parliament”. Two years later, after the government had won an election promising a new goods and services tax, that commitment was <a href="https://images.theconversation.com/files/589692/original/file-20240423-18-q843xn.PNG">changed</a> to “no increase in the overall tax burden from its 1996-97 level”, a condition met by calling the GST a state tax. <h2>Hockey and Morrison wound back spending</h2> The Labor budgets from 2008 <a href="https://images.theconversation.com/files/589702/original/file-20240423-18-mikx6f.PNG">loosened</a> the tax target to the average share of GDP below the reference year, which they changed to the higher-tax year of 2007-08. The first Coalition budget under Treasurer Joe Hockey in 2014 changed the target from tax to spending, pledging to bring down the ratio of <a href="https://images.theconversation.com/files/589705/original/file-20240423-16-9spkdy.PNG">payments to GDP</a>, and pledging a surplus of 1% of GDP by 2023-24. Any new spending would be more than offset by cuts elsewhere, and if the budget did receive a burst of unexpected revenue it would be “banked” rather than spent. In 2018 Treasurer Scott Morrison reintroduced tax as a target, that he spelled out precisely. Tax was not to increase beyond <a href="https://images.theconversation.com/files/589706/original/file-20240423-16-b7gj5d.PNG">23.9%</a> of GDP. <h2>During COVID, Frydenberg spent big</h2> In 2020, in the face of a COVID-induced recession and soaring unemployment, Finance Minister Mathias Cormann and Treasurer Josh Frydenberg pushed the old strategy to one side. They would spend big now to keep the economy afloat so they wouldn’t have to spend more bailing it out later, and they wouldn’t return to their old concern about the deficit until the unemployment rate was “<a href="https://cdn.theconversation.com/static_files/files/3228/fs2020.pdf">comfortably below 6%</a>”. So well did they succeed that in 2021 Frydenberg made the momentous decision to keep going, abandoning the promise to return to worrying about the deficit when unemployment fell below 6%. Instead he promised to keep spending big until unemployment was “<a href="https://images.theconversation.com/files/589709/original/file-20240423-16-9pmpaf.PNG">back to pre-crisis levels or lower</a>”. The decision propelled unemployment down to a 50-year low of <a href="https://www.datawrapper.de/_/wPfXO/">3.5%</a>. Along with high iron ore prices, that one change of strategy has probably helped deliver Chalmers two consecutive budget surpluses – the one he announced last year for 2022-23, and the one he is set to announce this year for 2023-24. More of us have been in jobs <a href="https://www.finance.gov.au/publications/commonwealth-monthly-financial-statements/2024/mfs-january">paying tax</a>, and fewer have been out of jobs <a href="https://theconversation.com/half-a-million-more-australians-on-welfare-not-unless-you-double-count-227342">on benefits</a>. It’s a powerful demonstration of the real-world difference budget decisions can make, and the way in which the <a href="https://cdn.theconversation.com/static_files/files/3225/8787.pdf">fiscal strategy</a> tells the story.<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/228387/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/peter-martin-682709">Peter Martin</a>, Visiting Fellow, <a href="https://theconversation.com/institutions/crawford-school-of-public-policy-australian-national-university-3292">Crawford School of Public Policy, Australian National University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/beyond-the-spin-beyond-the-handouts-heres-how-to-get-a-handle-on-whats-really-happening-on-budget-night-228387">original article</a>. </div>

Money & Banking

Dog care below freezing − how to keep your pet warm and safe from cold weather, road salt and more this winter

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/erik-christian-olstad-1505284">Erik Christian Olstad</a>, <a href="https://theconversation.com/institutions/university-of-california-davis-1312">University of California, Davis</a> Time outside with your dog in the spring, summer and fall can be lovely. Visiting your favorite downtown café on a cool spring morning, going to a favorite dog park on a clear summer evening or going on walks along a river when the leaves are changing color are all wonderful when the weather is favorable. But in much of the country, when winter rolls around, previously hospitable conditions can <a href="https://theconversation.com/is-winter-miserable-for-wildlife-108734">quickly turn chilly and dangerous</a> for people and pups alike. Winter brings some unique challenges for dog owners, since dogs still need activity and socialization during colder seasons. Studies have shown that dog owners are almost 50% less likely to walk their dogs <a href="https://doi.org/10.3390/ani11113302">when the weather gets cold</a>. Knowing the basics of winter safety is critical to maintaining a healthy lifestyle for your dog. I am an <a href="https://www.vetmed.ucdavis.edu/faculty/erik-olstad">assistant professor</a> at the University of California Davis School of Veterinary Medicine who weathered polar vortexes with my dog while living in Michigan early in my career. While I’ve since moved to sunny California, I’ve seen how quickly frigid temperatures can turn dangerous for pets. <h2>Breed and age differences</h2> Not all dogs have the same abilities to deal with cold weather. A short-coated dog like a Chihuahua is much more susceptible to the dangers of cold weather than a thick-coated husky. When the weather dips below 40 degrees Fahrenheit (4 degrees Celsius), the well-acclimated husky may be comfortable, whereas the Chihuahua would shiver and be at risk of hypothermia. Additionally, if your dog is used to warm weather, but you decide to move to a colder region, the dog will need time to acclimate to that colder weather, even if they have a thick coat. Age also affects cold-weather resilience. Puppies and elderly dogs can’t withstand the chill as well as other dogs, but every dog is unique – each may have individual health conditions or physical attributes that make them more or less resilient to cold weather. <h2>When is my dog too cold?</h2> Pet owners should be able to recognize the symptoms of a dog that is getting too cold. Dogs will shiver, and some may vocalize or whine. Dogs may resist putting their feet down on the cold ground, or burrow, or try to find warmth in their environment when they are uncomfortable. Just like people, <a href="https://vcahospitals.com/know-your-pet/frostbite-in-dogs">dogs can get frostbite</a>. And just like people, the signs can take days to appear, making it hard to assess them in the moment. The most common sites for frostbite in dogs are their ears and the tips of their tails. Some of the initial signs of frostbite are skin discoloring, turning paler than normal, or purple, gray or even black; red, blistered skin; swelling; pain at the site; <a href="https://www.britannica.com/science/ulcer">or ulceration</a>. Other <a href="https://vcahospitals.com/know-your-pet/frostbite-in-dogs">serious signs of hypothermia</a> include sluggishness or lethargy, and if you observe them, please visit your veterinarian immediately. A good rule to live by is if it is too cold for you, it is too cold for your dog. Getting your dog a <a href="https://www.cnn.com/cnn-underscored/pets/best-winter-dog-coats-jackets">sweater or jacket</a> and <a href="https://www.akc.org/expert-advice/vets-corner/protect-dogs-paws-snow-ice-salt/">paw covers</a> can provide them with protection from the elements and keep them comfortable. Veterinarians also recommend closely monitoring your dog and limiting their time outside when the temperature nears the freezing point or drops below it. <h2>Road salt dangers</h2> Road salt that treats ice on streets and sidewalks <a href="https://www.cbc.ca/news/canada/kitchener-waterloo/ice-salt-toxic-for-pets-1.5020088">can also harm dogs</a>. When dogs walk on the salt, the sharp, rough edges of the salt crystals can irritate the sensitive skin on their paws. Dogs will often lick their feet when they’re dirty, wet or irritated, and if they ingest any salt doing that, they may face GI upset, dehydration, kidney failure, seizures or even death. Even small amounts of pure salt can <a href="https://www.petpoisonhelpline.com/pet-tips/my-dog-ate-road-salt-will-they-be-okay/">disrupt critical body functions</a> in dogs. Some companies make pet-safe salt, but in public it can be hard to tell what type of salt is on the ground. After walking your dog, wash off their feet or boots. You can also keep their paw fur trimmed to prevent snow from balling up or salt collecting in the fur. Applying a thin layer of petroleum jelly or <a href="https://www.akc.org/expert-advice/lifestyle/how-to-make-your-own-paw-balm-for-winter/">paw pad balm</a> to the skin of the paw pads can also help protect your pet’s paws from irritation. <h2>Antifreeze risks</h2> <a href="https://www.britannica.com/science/antifreeze-chemical-substance">Antifreeze, or ethylene glycol</a>, is in most vehicles to prevent the fluids from freezing when it gets cold out. Some people pour antifreeze into their toilets when away from their home to prevent the water in the toilet from freezing. Antifreeze is an exceptionally dangerous chemical to dogs and cats, as it tastes sweet but can be deadly when ingested. If a pet ingests even a small amount of antifreeze, the substance causes a chemical cascade in their body that results in severe kidney damage. If left untreated, the pet may have <a href="https://www.petpoisonhelpline.com/pet-owner-blog/antifreeze-poisoning/">permanent kidney damage or die</a>. There are safer antifreeze options on the market that use ingredients other than ethylene glycol. If your dog ingests antifreeze, please see your veterinarian immediately for treatment. When temperatures dip below freezing, the best thing pet owners can do is keep the time spent outside as minimal as possible. Try some <a href="https://www.akc.org/expert-advice/lifestyle/great-indoor-games-to-play-with-your-dog/">indoor activities</a>, like hide-and-seek with low-calorie treats, fetch or even an interactive obstacle course. Food puzzles can also keep your dog mentally engaged during indoor time. Although winter presents some unique challenges, it can still be an enjoyable and healthy time for you and your canine companion.<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/221709/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/erik-christian-olstad-1505284">Erik Christian Olstad</a>, Health Sciences Assistant Professor of Clinical Veterinary Medicine, <a href="https://theconversation.com/institutions/university-of-california-davis-1312">University of California, Davis</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/dog-care-below-freezing-how-to-keep-your-pet-warm-and-safe-from-cold-weather-road-salt-and-more-this-winter-221709">original article</a>. </div>

Family & Pets

How tracking menopause symptoms can give women more control over their health

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/deborah-lancastle-1452267">Deborah Lancastle</a>, <a href="https://theconversation.com/institutions/university-of-south-wales-1586">University of South Wales</a> Menopause can cause more symptoms than hot flushes alone. And some of your symptoms and reactions might be due to the menopause, even if you are still having periods. Research shows that keeping track of those symptoms can help to alleviate them. People sometimes talk about the menopause as though it were a single event that happens when you are in your early 50s, which is <a href="https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397#:%7E:text=Menopause%20is%20the%20time%20that,is%20a%20natural%20biological%20process.">the average time</a> to have your last period. But the menopause generally stretches between the ages of 45 and 55. And some women will experience an earlier “medical” menopause because of surgery to remove the womb or ovaries. The menopause often happens at one of the busiest times of life. You might have teenagers at home or be supporting grown-up children, have elderly parents, be employed and have a great social life. If you feel exhausted, hot and bothered, irritable and can’t sleep well, you might be tempted to think that it is because you never get a minute’s peace. But that is why monitoring symptoms is important. <a href="https://journals.lww.com/menopausejournal/Abstract/2023/03000/Symptom_monitoring_improves_physical_and_emotional.7.aspx">My team recently tested</a> the effects of tracking symptoms and emotions during the menopause. We asked women to rate 30 physical and 20 emotional symptoms of the menopause. The physical and psychological symptoms included poor concentration, problems with digesting food, stress and itchy skin, as well as the obvious symptoms like hot flushes and night sweats. Women tracked positive emotions like happiness and contentment, and negative emotions like feeling sad, isolated and angry. There were two groups of women in this study. One group recorded their symptoms and emotions every day for two weeks. The other group recorded their symptoms and emotions once at the beginning of the fortnight and once at the end. The results showed that the women who monitored their symptoms and emotions every day reported much lower negative emotions, physical symptoms and loneliness at the end of two weeks than at the beginning, compared to the other group. As well as this, although the loneliness scores of the group who monitored every day were lower than the other group, women in both groups said that being in the study and thinking about symptoms helped them feel less lonely. Simply knowing that other women were having similar experiences seemed to help. One participant said: “I feel more normal that other women are doing the same survey and are probably experiencing similar issues, especially the emotional and mental ones.” <h2>Why does monitoring symptoms help?</h2> One reason why tracking might help is that rating symptoms can help you notice changes and patterns in how you feel. This could encourage you to seek help. Another reason is that noticing changes in symptoms might help you link the change to what you have been doing. For example, looking at whether symptoms spike after eating certain foods or are better after exercise. This could mean that you change your behaviour in ways that improve your symptoms. Many menopause symptoms are known as “non-specific” symptoms. This is because they can also be symptoms of mental health, thyroid or heart problems. It is important not to think your symptoms are “just” the menopause. You should always speak to your doctor if you are worried about your health. Another good thing about monitoring symptoms is that you can take information about how often you experience symptoms and how bad they are to your GP appointment. This can help the doctor decide what might be the problem. Websites such as <a href="https://healthandher.com">Health and Her</a> and <a href="https://www.balance-menopause.com">Balance</a> offer symptom monitoring tools that can help you track what is happening to your physical and emotional health. There are several apps you can use on your phone, too. Or you might prefer to note symptoms and how bad they are in a notebook every day.<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/209004/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/deborah-lancastle-1452267">Deborah Lancastle</a>, Associate Professor of Psychology, <a href="https://theconversation.com/institutions/university-of-south-wales-1586">University of South Wales</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-tracking-menopause-symptoms-can-give-women-more-control-over-their-health-209004">original article</a>. </div>

Body

Judge finds Bruce Lehrmann raped Brittany Higgins and dismisses Network 10 defamation case. How did it play out?

<a href="https://theconversation.com/profiles/brendan-clift-715691">Brendan Clift</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Bruce Lehrmann has lost his defamation suit against Channel Ten and journalist Lisa Wilkinson after the media defendants proved, on the balance of probabilities, that Lehrmann raped his colleague Brittany Higgins in Parliament House in 2019. After a trial lasting around a month, Federal Court Justice Michael Lee – an experienced defamation judge – concluded that both Lehrmann and Higgins had credibility issues, but ultimately <a href="https://www.judgments.fedcourt.gov.au/judgments/Judgments/fca/single/2024/2024fca0369">he was persuaded</a> that Lehrmann raped Higgins, as she’d alleged and he’d denied. <h2>Criminal trials by proxy</h2> Ordinarily, charges like rape would be resolved through the criminal courts, but Lehrmann’s criminal trial was <a href="https://www.abc.net.au/news/2022-10-27/jury-discharged-in-trial-of-bruce-lehrmann-brittany-higgins/101583486">aborted</a> in October 2022 after juror misconduct. The charges against him were soon <a href="https://www.news.com.au/national/nsw-act/courts-law/bruce-lehrmann-sexual-assault-charge-dropped-dpp-confirms/news-story/3f82dd388d2cfa38680f7d4f4ceb1c5e">dropped</a>, nominally over concerns for Higgins’ mental health. Higgins, however, foresaw civil proceedings and <a href="https://www.theguardian.com/australia-news/2023/dec/05/brittany-higgins-volunteered-to-be-defamation-trial-witness-as-she-would-not-let-rapist-become-a-millionaire-ntwnfb">offered to testify</a> should they arise. That they did, as Lehrmann, free from the burden of any proven crime, sued several media outlets for defamation over their reporting into the allegations (<a href="https://www.fedcourt.gov.au/services/access-to-files-and-transcripts/online-files/lehrmann">the ABC</a> and <a href="https://www.theguardian.com/australia-news/2023/dec/06/abc-agrees-to-pay-bruce-lehrmann-150000-to-settle-defamation-claim-court-documents-reveal">News Corp</a> both settled out of court). <iframe class="flourish-embed-iframe" style="width: 100%; height: 550px;" title="Interactive or visual content" src="https://flo.uri.sh/visualisation/17195035/embed" width="100%" height="400" frameborder="0" scrolling="no" sandbox="allow-same-origin allow-forms allow-scripts allow-downloads allow-popups allow-popups-to-escape-sandbox allow-top-navigation-by-user-activation"></iframe> <div style="width: 100%!; margin-top: 4px!important; text-align: right!important;"><a class="flourish-credit" href="https://public.flourish.studio/visualisation/17195035/?utm_source=embed&utm_campaign=visualisation/17195035" target="_top"><img src="https://public.flourish.studio/resources/made_with_flourish.svg" alt="Made with Flourish" /></a></div> Like Ben Roberts-Smith’s <a href="https://theconversation.com/dismissed-legal-experts-explain-the-judgment-in-the-ben-roberts-smith-defamation-case-191503">recent defamation suit</a> against the former Fairfax papers, this became another case of civil proceedings testing grave allegations in the absence of a criminal law outcome. The form of proceedings made for some key differences with the aborted criminal trial. In criminal cases, prosecutors are ethically bound to act with moderation in pursuing a conviction, which requires proof beyond a reasonable doubt, while defendants have the right to silence. By contrast, this trial featured detailed accounts from both sides as each sought to convince, in essence, that their contentions were likely to be correct. Also like the Roberts-Smith case, live streaming of the trial generated very high levels of public engagement. Today’s stream reached audiences of more than 45,000 people. It gave us the chance to assess who and what we believe, and to scrutinise the parties’ claims and the media’s reporting. The Federal Court doesn’t have juries, but we, the public, acted as a de facto panel of peers. We saw accusations and denials, revealing <a href="https://www.abc.net.au/news/2023-12-23/bruce-lehrmann-defamation-trial-network-ten-lisa-wilkinson-ends/103260752">cross-examination</a> of the protagonists, witness testimony from colleagues, CCTV footage from nightclubs to Parliament House complete with lip-reading, expert testimony on alcohol consumption and consent, and lawyers constructing timelines which supported or poked holes in competing versions of events. The complexity of high-stakes legal proceedings was on display, with Justice Lee issuing many interim decisions on questions of procedure and evidence. Whenever transparency was at stake, it won. The preference for full disclosure led to the <a href="https://www.theguardian.com/law/2024/apr/02/bruce-lehrmann-defamation-trial-network-10-fresh-evidence-bid-lisa-wilkinson-brittany-higgins-delay-ntwnfb">case being re-opened</a> at the eleventh hour to call former Channel 7 producer Taylor Auerbach as a witness, providing a denouement that the judge called “sordid”, but which had little relevance to the final result. <h2>An argument over the truth</h2> Lehrmann had the burden of proving that the defendants published matter harmful to his reputation. That matter was Wilkinson’s interview with Higgins on Channel Ten’s The Project in which the allegations were made. A statement is only defamatory if it’s untrue, but in Australian law, the publisher bears the burden of proving truth, should they opt for that defence. And more serious allegations usually require more compelling proof, as the law views them as inherently more unlikely. This can be onerous for a defamation defendant, but it also involves risk for the plaintiff, should the defendant embark on an odyssey of truth-telling yet more damaging to the plaintiff’s image. That happened to <a href="https://www.bbc.com/news/world-australia-65717684">Ben Roberts-Smith</a> and it happened to Lehrmann here. On the other hand, if the media hasn’t done their homework, as in <a href="https://www.judgments.fedcourt.gov.au/judgments/Judgments/fca/single/2023/2023fca1223">Heston Russell’s case</a> against the ABC (also presided over by Justice Lee), the complainant can be vindicated. This case was a manifestation of Lehrmann’s professed desire to “<a href="https://www.theguardian.com/australia-news/2023/oct/26/how-bruce-lehrmanns-media-interviews-cost-him-his-anonymity-in-toowoomba-case">light some fires</a>”. Few players in this extended saga have emerged without scars, and here he burned his own fingers, badly. As Justice Lee put it, Lehrmann, “having escaped the lion’s den [of criminal prosecution], made the mistake of coming back to get his hat”. <h2>How was the case decided?</h2> Lehrmann denied having sex with Higgins, whereas Higgins alleged there had been non-consensual sex. The defamatory nature of the publication centred on the claim of rape, so that was what the media defendants sought to prove. This left open the curious possibility that consensual sex might have taken place: if so, Lehrmann would have brought his case on a false premise (there had been no sex), but the media would have failed to defend it (by not proving a lack of consent), resulting in a Lehrmann win. That awkward scenario did not arise. The court found sex did in fact take place, Higgins in her heavily-inebriated and barely-conscious state did not give consent, and Lehrmann was so intent on his gratification that he ignored the requirement of consent. Justice Lee found Lehrmann to be a persistent, self-interested liar, whereas Higgin’s credibility issues were of lesser degree, some symptomatic of a person piecing together a part-remembered trauma. The judge drew strongly on the evidence of certain neutral parties who could testify to incidents or words spoken in close proximity to the events. <h2>Defamation laws favour the aggrieved</h2> Australian defamation law has historically favoured plaintiffs and, despite recent <a href="https://www.ruleoflaw.org.au/civil/defamation/2021-law-reform/">rebalancing attempts</a>, it remains a favoured legal weapon for those with the resources to use it. This includes our political class, who sue their critics for defamation with unhealthy frequency for a democracy. In the United States, public figures don’t have it so easy: to win they must prove their critics were lying. In Australia, the media sometimes succeeds in proving truth, but contesting defamation proceedings comes at great financial cost and takes an emotional toll on the journalists involved. Nor can a true claim always be proven to a court’s satisfaction, given the rules of evidence and the fact that sources may be reluctant to testify or protected by a reporter’s guarantee of confidentiality. But this case demonstrates that publishers with an appetite for the legal fight can come out on top.<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/225891/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/brendan-clift-715691">Brendan Clift</a>, Lecturer of law, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/judge-finds-bruce-lehrmann-raped-brittany-higgins-and-dismisses-network-10-defamation-case-how-did-it-play-out-225891">original article</a>.

Legal

Sydneysiders witnessed horrific scenes on Saturday. How do you process and recover from such an event?

<a href="https://theconversation.com/profiles/kim-felmingham-9075">Kim Felmingham</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Like many, I watched the reports of the violent attack at Bondi Junction yesterday with shock, horror and disbelief. My heart goes out to the people involved, the courageous first responders and to those who have lost loved ones in this tragic event. I also feel for those who witnessed the horror and will be working out how to get through the initial shock and, over time, put it behind them. Distress and strong emotional reactions are <a href="https://kclpure.kcl.ac.uk/portal/en/publications/the-psychological-and-psychiatric-effects-of-terrorism-lessons-fr">common</a> after these types of mass violent events. But different people will have <a href="https://www.ptsd.va.gov/understand/types/mass_violence_help.asp">different emotional reactions</a> – and some may experience a range of shifting emotions. <h2>The first few days and weeks</h2> In the days and weeks after traumatic events like these, people <a href="https://www.ptsd.va.gov/understand/isitptsd/common_reactions.asp#:%7E:text=All%20kinds%20of%20trauma%20create,stop%20thinking%20about%20what%20happened.">often experience</a> a <a href="https://www.sciencedirect.com/science/article/abs/pii/S0306457320308670">range of emotions</a>: from fear and anxiety, anger, sadness and grief, disbelief and numbness, guilt and worry about safety. They may be jittery, more irritable or on edge, or it may affect their sleep. For many, their sense of risk may be heightened, particularly as such random violence occurred during such an ordinary event – shopping on a Saturday afternoon. This <a href="https://www.ptsd.va.gov/understand/types/mass_violence_help.asp">can lead to</a> a heightened awareness of danger and concern for safety. <h2>What’s likely to happen over time?</h2> For most people, as they begin to process and make sense of what happened, these feelings will gradually reduce in intensity and people will begin to recover. <a href="https://pubmed.ncbi.nlm.nih.gov/25311288/">Research shows</a> the majority of people recover from mass violent events within the initial few months. However, for people with more direct exposure to the trauma, these events and reactions may be more difficult to process. Some people <a href="https://pubmed.ncbi.nlm.nih.gov/26084284/">may go on</a> to develop mental health difficulties, most commonly anxiety, depression and post-traumatic stress disorder (PTSD). Understandably, those <a href="https://pubmed.ncbi.nlm.nih.gov/26084284/">more at risk</a> are people who were present during the trauma and experienced a direct threat, as well as those who witnessed the violence or aftermath, first responders (paramedics and police) and those who had loved ones injured or lost during the event. People who had more intense emotional responses during the trauma, or previous psychological difficulties or traumatic experiences, may also be <a href="https://pubmed.ncbi.nlm.nih.gov/26084284/">at greater risk</a>. <h2>What helps – and hinders – your recovery?</h2> To help process these traumatic events and promote recovery, social support is <a href="https://www.ptsd.va.gov/understand/types/mass_violence_help.asp">particularly important</a>. Spending time with trusted family and friends can help people process the events and their emotional reactions. Talking about your feelings with supportive people can help you understand and accept them. But even if you don’t want to talk about your feelings, spending time with loved ones is helpful. It is also fine to need some time to be alone, but try not to isolate yourself or withdraw. If you can’t talk about your feelings, try not to bottle them up or deal with them by using alcohol or drugs. Find <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7957853/">another way to express them</a> – whether through writing, art or music, or exercise. Give yourself permission and time to feel these emotions. Remind yourself you have just been through something extremely traumatic, take things day by day, and don’t expect too much of yourself. Try not to judge yourself for your actions or how you are coping. Keep some structure in your day, setting small goals, and increase your self-care: eat well, rest (even if you can’t sleep well), try yoga or relaxation. When you’re ready, try to get back to your normal routine. Seek out information from <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7957853/">trusted sources</a>, but try to <a href="https://journals.sagepub.com/doi/10.1177/0886260517742915">avoid</a> being saturated by images or stories about the trauma, particularly graphic footage or speculation common on social media. <h2>What if children have witnessed it, too?</h2> If your children have been impacted, reassure them that they are safe and loved. When they are ready, talk to them gently about the trauma, acknowledge it and answer their questions. Encourage them to express their feelings and spend more time together doing family activities. Importantly, try to limit their exposure to graphic footage and images of the events in the media, and on social media. <h2>When to seek mental health care</h2> Reach out for professional mental health support if you experience ongoing difficulty with your emotional reactions, or if you’re having distressing memories of the trauma, difficulty sleeping or nightmares, or you want to avoid things that remind you of the traumatic event. Not everyone requires professional mental health support, but if you are experiencing these types of post-traumatic stress reactions a few weeks after the trauma, it’s important to speak to your GP to seek out professional support from psychologists or counselling services. If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/227867/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/kim-felmingham-9075">Kim Felmingham</a>, Chair of Clinical Psychology, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/sydneysiders-witnessed-horrific-scenes-on-saturday-how-do-you-process-and-recover-from-such-an-event-227867">original article</a>.

Caring

Flight attendant reveals how to score a free upgrade

A flight attendant has shared her number one trick for securing an upgrade on your next plane journey. American flight attendant Cierra Mistt revealed the one question you should ask at check-in to score an upgrade to first class, with the hack working almost every time. Mistt started her now-viral video by saying her hack to get a free upgrade was top secret. “Let’s look at the big picture. Everyone is flying right now, and no one is more excited about that than commercial airlines,” she said. “The majority of airlines are overbooking every single flight they have.” “It comes from the last month of me trying to get home and not even being able to get on standby because every single flight has been oversold,” she said. “I am not talking about one or two seats. I am talking about 10-30 seats that have been oversold.” Mistt said this overselling of flights presents an opportunity to travellers. “If everyone does show up, including the extra passengers that were oversold their tickets, the airlines have no choice but to financially compensate,” she said. The flight attendant shared that airlines “normally start off with vouchers for $500 or something”. “Normally they say a voucher but you can ask for it in cash,” she said. “Depending on the flight and how desperate they are, they will go up to, like three, four, five thousand dollars.” “This is where the free upgrades come in.” Mistt said not only could you ask for a free upgrade in such circumstances, but you could “also ask for other incentives”. “For example, drinks, dinners, breakfast, even a hotel if you have to stay overnight until the next flight,” she said. “And, yes, you can also ask to be upgraded to first class.” Her video received more than a million views, with people praising the hack and sharing how it has worked for them. “I got upgraded to first class by doing this,” said one person. Image credits: TikTok / Getty Images

Travel Tips

How music is changing the way dementia patients think

New research has proven that music truly is the universal language, with experts discovering how the power of music is helping those suffering with dementia. Music therapists have shown that music brings dementia patients back to the present, with some even finding their voice thanks to the nostalgic memories of the past. According to Registered Music Therapist and Managing Director of music therapy company Music Beat, Dr Vicky Abad, the power of music is not to be overlooked when it comes to degenerative diseases. “Music is a window into people’s pasts,” she said. “It builds on strengths and abilities against a disease that can strip a person of their dignity, abilities and quality of life.” The team at <a href="https://www.tricare.com.au/">TriCare Aged Care and Retirement</a>, who see the devastating impact of dementia each and every day, also experience first-hand the impact music has on residents, with many noticing “unrecognisable” changes in personality when a nostalgic tune is played. Louis Rose, an 80-year-old dementia patient and TriCare resident, was diagnosed with dementia six years ago, and requires assistance with many aspects of day to day life. However, listening to music is one thing he can enjoy on his own. “I grew up in Mauritius and while we didn’t have a lot, we certainly had music. Listening to music has always been an escape for me and a way to relax,” Mr Rose said. “When your brain starts to slow down and you find yourself forgetting things, it can be quite frustrating and confusing. Listening to music has been a way to distract myself from what’s going on in my head, it has helped me so much.” Tamsin Sutherland is a regular live music performer at TriCare facilities across Queensland, and has been able to witness incredible moments with the residents as they come alive as soon as she starts to play. “Watching residents who are often non-verbal sing along to the words is incredible,” she said “It really is like they are coming back to life and reconnecting with who they once were. To be part of that is quite emotional for me.” According to Dr Abad, music can help prevent the restless behaviour that often leads to pacing and wandering, especially in the evenings, which are often difficult times for those battling the disease. “Sundowning usually occurs in the late afternoon as dusk approaches, a time that is also associated with what used to be a busy time period in people’s lives,” she noted. “Personalised music is a simple and effective tool to help residents feel validated in their emotions during this time and provides them an opportunity to experience a calmer state of mind”. Image credits: Getty Images

Mind

How much sport will you be able to watch for free under proposed new Australian broadcast rules?

<a href="https://theconversation.com/profiles/hunter-fujak-290599">Hunter Fujak</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> and <a href="https://theconversation.com/profiles/david-rowe-16403">David Rowe</a>, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a> Watching sport on television and other screens is integral to the <a href="https://researchdirect.westernsydney.edu.au/islandora/object/uws%3A57259">cultural lives of many Australians</a>. This is why, in 1995, the anti-siphoning scheme was introduced to ensure sport “<a href="http://www.tandfebooks.com/isbn/9780203758397">events of national importance and cultural significance</a>” would not be captured exclusively by pay TV at the expense of free-to-air coverage. There have been enormous <a href="https://www.taylorfrancis.com/chapters/edit/10.4324/9780429402265-5/television-tony-bennett-modesto-gayo-david-rowe-graeme-turner">changes in television</a> since and this analogue-era legislation is increasingly out of step with the modern digital media landscape. Critically, under current definitions, streaming services such as Netflix and Amazon fall outside a scheme restricting subscription broadcasters like Foxtel. The federal government <a href="https://anthonyalbanese.com.au/media-centre/labor-will-support-local-tv-free-sport-in-the-streaming-age">promised</a> before its election in 2022 to review the anti-siphoning scheme. Its subsequent <a href="https://www.aph.gov.au/Parliamentary_Business/Bills_Legislation/Bills_Search_Results/Result?bId=r7132">Communications Legislation Amendment (Prominence and Anti-siphoning) Bill 2023</a> is designed to close the “<a href="https://theconversation.com/streaming-platforms-will-soon-be-required-to-invest-more-in-australian-tv-and-films-which-could-be-good-news-for-our-screen-sector-198757">regulatory gap</a>” that has emerged within media law since Netflix’s launch in Australia in 2015. The Senate referred the bill to its Environment and Communications Legislation Committee. Its report has just been released and will help shape Australians’ access to sport media content. <h2>The importance of prominence</h2> “Prominence” refers to the discoverability of individual media applications, such as Netflix or 9Now, on the user homepage of smart televisions. The federal government is troubled by overseas services like YouTube and Amazon being immediately visible on smart televisions through commercial licensing agreements, effectively “burying” Australian free-to-air TV. Public service broadcaster SBS, for example, <a href="https://www.9news.com.au/national/anti-siphoning-prominence-laws-australia-free-to-air-tv-channels/87bc8ddd-4120-4542-864e-2c84a781411e">claimed</a> during Senate hearings that one television manufacturer demanded both a placement fee and a 15% share of revenue to feature on the television’s homepage. Prominence is crucial in sport because anti-siphoning legislation is based on the principle that, although in <a href="https://www.thenewdaily.com.au/finance/finance-news/2023/03/06/tv-habits-australia">general decline</a>, free-to-air TV is still the most effective, <a href="https://accan.org.au/files/Reports/ACCAN%20Research%20Snapshot%20How%20Australians%20Watch%20TV.pdf">low-cost, readily-accessed</a> vehicle for delivering premium sport to a majority of Australian households. <h2>Anti-siphoning</h2> While often criticised by <a href="https://www.infrastructure.gov.au/have-your-say/anti-siphoning-scheme-review">subscription media companies and many sports</a> as anti-competitive, anti-siphoning legislation is significantly responsible for the continued abundance of free major sport on our televisions. In a portent of the risks ahead, <a href="https://www.cricket.com.au/news/3807634/amazon-prime-video-secures-icc-broadcast-rights-in-australia-t20-odi-world-cup-world-test-championship-2024-27">International Cricket Council</a> World Cups will disappear from free-to-air television between 2024 and 2027, after the world governing body signed an exclusive four-year deal with streaming platform Amazon. The <a href="https://www.theage.com.au/sport/afl/afl-boss-flies-to-us-for-talks-with-media-companies-20220425-p5ag16.html">AFL</a> also reportedly met Amazon in 2022 as part of its media rights negotiations. <a href="https://theconversation.com/regardless-of-the-rules-sport-is-fleeing-free-tv-for-pay-and-it-might-be-an-avalanche-154640">Loopholes</a> in the scheme are also being increasingly exploited. This problem was exposed in 2018 when <a href="https://www.cricket.com.au/news/3296093/tvs-antisiphon-list-and-cricket-explained">Australian one-day international cricket matches</a> went behind a paywall, despite being listed as free-to-air events. As <a href="https://www.news.com.au/entertainment/tv/streaming/nrl-calls-for-technologically-neutral-overhaul-to-sport-broadcasting/news-story/31fc06ab986e12c7e6f720df33d23ad1">Foxtel</a> told the Senate hearing, both Nine (Stan) and Ten (Paramount+) are now hybrid networks, able to move acquired sports from free-to-air broadcast to behind a streaming paywall. At present, free-to-air networks cannot be compelled to acquire the rights to any sport, broadcast them if they do, or refrain from on-selling them to a pay platform. <h2>What are the implications for sport and other viewers?</h2> The majority Senate report broadly supported the federal government’s existing <a href="https://minister.infrastructure.gov.au/rowland/media-release/exposure-draft-prominence-regulations-released">exposure draft</a>. Regarding prominence, this means free-to-air channel “tiles” will be highly visible when you turn on a new smart TV. A 12-month phased implementation of a prominence framework was recommended by the committee – and would only apply to new televisions. The committee also broadly accepted the draft bill’s anti-siphoning provisions, which will affect what and where sport is viewed by fans. First, the listed events will be expanded by 30% and incorporate more women’s and parasports. They include the AFLW and NRLW finals, NRLW State of Origin, and the Summer Paralympic Games. To provide counterbalancing benefits to subscription broadcasters, sport events not acquired by a free-to-air broadcaster will become more quickly available to subscription platforms (12 months before an event starts, rather than six months before). This provides subscription platforms with greater lead-in times to plan, organise and promote their content schedules. The most controversial recommendation related to the scope of anti-siphoning laws, affecting how Australian viewers can access sport in the medium term. It supported the government’s position, on grounds of excessive competitive advantage, that anti-siphoning should only apply to terrestrial broadcasting. This excludes digital rights for live streaming through broadcast video on demand apps such as 9Now, Seven+, iView and SBS On Demand. Commercial free-to-air broadcasters called this a “<a href="https://www.mediaweek.com.au/industry-reacts-to-prominence-and-anti-siphoning-findings/">nightmare scenario</a>”, as they <a href="https://www.freetv.com.au/access-to-local-tv-services-and-free-sport-under-threat-unless-laws-are-strengthened/">estimate</a> 50% of households will be watching TV online by 2027. For viewers without televisions connected to aerials, this could make major sport events on free-to-air TV unavailable. Although terrestrial TV is still the most <a href="https://intellectdiscover.com/content/journals/10.1386/jdmp_00098_1">universally available screen sport vehicle</a>, aerials are no longer routinely installed in new housing developments. Research by the <a href="https://www.acma.gov.au/television-research">Australian Communications and Media Authority</a>, though, indicates that free-to-air network claims about disappearing TV aerials are somewhat exaggerated. Nonetheless, as modernisation was a central justification for the anti-siphoning reforms, the strategic compromise over broadcast video on demand apps will inevitably be scrutinised. Notably, in a dissenting minority report, the Greens were unhappy the bill did not go far enough in either prominence or anti-siphoning. They reserved their right to reject it unless suitably amended to guarantee global corporations could not capture Australian sports rights. <h2>What happens next?</h2> The amended bill must pass through Parliament to become law, and its final shape and the fate of any amendments are as yet unknown. While it is widely, though not universally, acknowledged action is needed to protect free screen sport viewing, intense disagreement remains among competing interest groups over what is to be done now and in the future. To safeguard their viewing interests, Australian sport fans will need to watch these formidably technical debates as closely as their favourite sport contests.<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/226499/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/hunter-fujak-290599">Hunter Fujak</a>, Senior Lecturer in Sport Management, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> and <a href="https://theconversation.com/profiles/david-rowe-16403">David Rowe</a>, Emeritus Professor of Cultural Research, Institute for Culture and Society, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-much-sport-will-you-be-able-to-watch-for-free-under-proposed-new-australian-broadcast-rules-226499">original article</a>.

Selfies and social media: how tourists indulge their influencer fantasies

<a href="https://theconversation.com/profiles/brendan-canavan-228682">Brendan Canavan</a>, <a href="https://theconversation.com/institutions/university-of-nottingham-1192">University of Nottingham</a> A town in the US state of Vermont <a href="https://www.nbcnews.com/news/vermont-town-banning-influencers-tourists-visiting-fall-foliage-rcna117413">closed its roads to tourists</a> in September 2023 after a social media tag sparked a swarm of visitors that overwhelmed the rural destination. Videos on TikTok were seen by thousands and the hashtag #sleepyhollowfarm went viral, prompting a tourist rush to the pretty New England town of Pomfret, where visitors tried to take photos of themselves against the countryside backdrop. The town, famous for its fall foliage, criticised this as problematic and “influencer tourism”, part of <a href="https://www.sciencedirect.com/science/article/pii/S0160738320300426">a travel trend</a> where a social media phenomenon can spark an overwhelming and unexpected rise in visitor numbers. <a href="https://journals.sagepub.com/doi/pdf/10.1177/0002764292036002005?casa_token=gQo4-8jeYdIAAAAA:Oq3Nf5gTtAFK7N00D1NgPO7_zl9ONlOEnzFZnojX6fX1nKXQWJZ4ERn52MlV3abn4fDN4_C4hJjq">Traditionally</a>, we think of tourists as travelling to gain new experiences. They look at sites, take photographs and collect souvenirs. However, this relationship between the tourist and touring is changing. Driven by <a href="https://www.dw.com/en/how-instagram-changed-the-tourism-industry/a-65348690">24-hour access to social media</a>, some tourists now travel primarily to have an experience that <a href="https://www.americanexpress.com/en-us/travel/discover/get-inspired/Global-Travel-Trends">looks good online</a>. Around 75% of people in a recent American Express survey said they had been inspired to visit somewhere by social media. Some tourists may be prompted to choose a destination by seeing a <a href="https://www.elle.com/culture/travel-food/a27561982/best-instagram-spots/">backdrop that is popular on social media or on television</a>, in order to create a high-status photo. The expansion of social media and ubiquity of smartphone cameras has had a <a href="https://www.mdpi.com/2071-1050/13/13/7312">major impact on tourists’ behaviour</a>. This has also led to what’s been called a <a href="https://www.traveldailynews.com/column/articles/who-are-the-selfie-gaze-tourists/">selfie “tourist gaze”</a>, creating photos where the traveller is at the forefront of images rather than the destination. Indeed, according to my research, increasingly, some tourists go somewhere <a href="https://www.sciencedirect.com/science/article/pii/S0160738320300426">to be spotted</a> – to be observed by others both online and in person at these destinations. <h2>Looking for drama</h2> Studies have highlighted how tourists <a href="https://www.sciencedirect.com/science/article/pii/S0261517715300388?casa_token=W51WkDKJSK8AAAAA:DG99dEWkyYKWIe6hNcLXR4KRApXV24QksHIzrRNcjVY3FngukDgIv9HLHG4o3NV4rqNJtdet">head for</a> particularly dramatic or luxurious destinations because of their social media links. Dubai, for example, with its bling culture and high-end shopping, has become a <a href="https://www.theguardian.com/world/2021/apr/17/in-this-world-social-media-is-everything-how-dubai-became-the-planets-influencer-capital">playground for influencers</a> looking for a luxury backdrop to add to their celebrity-style image. Some tourists aim to photograph themselves in prestigious locations, rather than taking shots of their <a href="https://journals.sagepub.com/doi/pdf/10.1177/13567667221113079?casa_token=xbdUjWECQvMAAAAA:mc4rqleOqgjazW9DAYduW7LaPTu4KEw1DIfbPbWF0vl0efwNPC_GQ0U-HjltguwsIsCoO4ycXgyW7Q">travel surroundings</a>. Others choose to <a href="https://www.sciencedirect.com/science/article/pii/S0160738320300426">act like mini-celebrities</a> and perform for the camera, expecting and wanting to be looked at by those they encounter – or even narrating their participation in extreme events. One of these is the <a href="https://www.theadventurists.com/rickshaw-run/">Rickshaw Run</a>, a 2,000km race across India. This adventure tourism event encourages participants to dress up, act eccentrically and get noticed. Driving tuk-tuks around India, from Kerala to Darjeeling, vehicles are personalised with eye-catching designs. Many participants film themselves and <a href="https://www.youtube.com/watch?v=2p3wd0ii2oQ">upload the results</a> to social media, and the events tend to create a significant following. For instance, this YouTube video series created by Rickshaw Run participants drew 3.6m subscribers: <figure><iframe src="https://www.youtube.com/embed/2p3wd0ii2oQ?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption>Taking part in the Rickshaw Run.</figcaption></figure> However, some of these tourist “performances” can cause controversy. For instance, <a href="https://www.nzherald.co.nz/travel/mexico-tourist-beaten-with-stick-for-climbing-chichen-itza-pyramid/EL5KGLB4CNC5ZONNZCKAMX3LLE/">climbing over</a> fragile archaeological sites in search of social media content might damage them. <a href="https://www.unilad.com/news/russian-tourist-deported-nude-photo-bali-064402-20230330">Posing for laughs</a> in areas considered sacred can offend. The reducing of cultures to <a href="https://www.thetimes.co.uk/article/selfie-tourists-get-up-easter-islanders-noses-sgfxdtkj7">backdrops for social media content</a> can suggest a lack of interest in or respect for hosts by tourists. My research points to a growth in <a href="https://www.tandfonline.com/doi/pdf/10.1080/09669582.2016.1263309">narcissism in society</a>, and connects this with what tourists desire from travel and how they act when travelling. This may be reflected in increased sense of entitlement and exhibitionism by tourists who aim to take photos in more difficult to reach locations or off-limit areas, for instance. Selfie culture arguably promotes <a href="https://www.tandfonline.com/doi/pdf/10.1080/09528822.2015.1082339?casa_token=tbsXw1drBAEAAAAA:qfSfJBbHWi3x8MSVeoyHBIceP7W_8C55rVctylf-2zRBzx-aG_EeFwvTmHHsOdjQpMd8LVaUrjSo">self-involvement rather than social responsibility</a>. It is well established that tourists <a href="https://www.tandfonline.com/doi/pdf/10.1080/1368350050408668198?casa_token=K4p5aZCN8t4AAAAA:96p7f3qNu2WndpE-C-D0rs5mJaOlnJ5F6P4iXQlWQopseMGWuJ_5TiaFmRggxFsEjrMCoAr14Kn4">can be selfish</a>, putting their own comfort and entertainment ahead of concerns about local issues. This is especially true of the super-rich. Private jet users <a href="https://www.transportenvironment.org/discover/private-jets-can-the-super-rich-supercharge-zero-emission-aviation/">are responsible for</a> half of global aviation emissions. However, the desire to promote the individual and their values could be <a href="https://www.tandfonline.com/doi/pdf/10.1080/09669582.2016.1263309">harnessed to promote</a> more sustainable tourism. Those volunteering abroad might be motivated by the image enhancement opportunities of doing good, but they often offer something back to the social and natural environments of <a href="https://www.tandfonline.com/doi/pdf/10.1080/09669580903395030?casa_token=NvJorz8d1F4AAAAA:AXXTdW7ePimqFkWNg1W5w8umGCBwXIjus0WICRIoNZH_gsdr1hHomvMAQV21PYA2HkLwBGsO_Qus8g">their host destinations</a> in the process. There are signs that there’s another tourism trend, with travellers looking for deep and meaningful experiences, and ecotourism could help provide those. The act of travelling in a <a href="https://www.tandfonline.com/doi/abs/10.1080/09669582.2020.1825458">more environmentally friendly way</a> could also be seen as a way to show off, and still provide selfie material. The environmental pros and cons of tourist self-obsession might be <a href="https://www.tandfonline.com/doi/pdf/10.1080/09669582.2016.1263309">debatable</a>. However, self-fixation is arguably not good for tourists themselves. For example, the desire to “perform” on camera could affect people’s mental health, according to one <a href="https://www.tandfonline.com/doi/pdf/10.1080/10253866.2018.1467318?casa_token=wI7sETKEKJAAAAAA:ebds6fykbyHAGSXIk9iv6-tyziFSIvganp32S65hiX8KeWlaQDwhPxF_2tWEgkNqssqd-SCE-w_3Eg">study</a>. Research has shown that <a href="https://www.tandfonline.com/doi/full/10.1080/14616688.2012.762691?casa_token=Jb9SzAGXBD0AAAAA:L5Q-HhPs9jWtfm0Zq4nB0uFHrZ3W8N7o1Liq0KAIRqC4ivEhKyEexEZN-ACoz1qzm7CMqD96zXOm">unexpected encounters help tourists to gain self-insight</a>. In addition, getting out of your comfort zone can lead to <a href="https://www.sciencedirect.com/science/article/pii/S2213078020300074?casa_token=MkMbkdyr_cMAAAAA:LLu44kUbbsP5e-iW-kDdI7iSEo3WkLgH5IvKqb2txZA504q74J4OAhTuXIx8m90oDMSvuiq4Mg">rewarding personal growth</a>. <h2>A disconnect between self and place</h2> Taking yet more selfies could cut people off from their surroundings. In doing so, they could be <a href="https://www.sciencedirect.com/science/article/pii/S016073831730097X?casa_token=tOaqrhfVQ-wAAAAA:uxb7djQMWjifvjjgPMZzbq2IQqlgoaGHzWoJkkGbQYQqkbZoeuOqLD91zqwBuWs1SfY7dcK4">less present in the travel experience itself</a>. Indeed, the <a href="https://english.elpais.com/usa/2021-10-29/rise-of-selfie-deaths-leads-experts-to-talk-about-a-public-health-problem.html">growing number</a> of <a href="https://edition.cnn.com/2019/11/15/asia/french-man-selfie-death-intl-scli/index.html">selfie-related tourist deaths</a> might attest to a disconnect between self and place. A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6131996/#:%7E:text=selfie-related%20deaths.-,From%20October%202011%20to%20November%202017%2C%20there%20have%20been%20259,respectively%2C%20in%202016%20and%202017">2018 report</a> estimated 259 deaths to have occurred while taking selfies between 2011-2017. Other research suggests that individuals who are motivated by the desire to present a particular online image may be <a href="https://www.sciencedirect.com/science/article/pii/S2211973620301458?casa_token=-HkTUB7WC7cAAAAA:455BE0L2jP-CL1nD18__Ey3fj5GsLmYfKL_EB_P7IWa7lDddpJYIW3UIo5fUjg68e7Nvm7PUlTA#s0050">more likely to take risks</a> with their travel selfies, with potentially fatal consequences. Tourists have always been somewhat self-obsessed. The 18th-century <a href="https://www.sciencedirect.com/science/article/pii/0160738385900027">Grand Tour</a>, a leisurely trip around Europe, allowed the wealthy to <a href="https://www.historyhit.com/what-was-the-grand-tour/">indulge themselves</a> in <a href="https://www.salon.com/2002/05/31/sultry/">ways</a> that might not have been socially acceptable back home. And at the beginning of the 21st century, <a href="https://www.sciencedirect.com/science/article/pii/S0160738301000305?casa_token=C5eb2NJQvGsAAAAA:YrdY-xjJwBrUE9RjwyOJ3kRBS4-o7e5Jni5sluTCuZOrgnCULybO8EgJtQqsuSL7B5nZJwiH3Q#BIB37">academics worried about</a> self-involved backpacker communities in southeast Asia having little interest in mixing with local people. What is different about smartphones and social media is that these allow some tourists to present such self-indulgent, and sometimes insensitive, tourism traits immediately. Wifi and mobile data mean that these tourists can travel with one eye on finding the perfect selfie backdrop – filtering and sharing their travel as it happens, responding to likes and comments. For better or worse, living this influencer fantasy may have become an integral part of tourism for some time.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/214681/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/brendan-canavan-228682">Brendan Canavan</a>, Senior Lecturer in Marketing, <a href="https://theconversation.com/institutions/university-of-nottingham-1192">University of Nottingham</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/selfies-and-social-media-how-tourists-indulge-their-influencer-fantasies-214681">original article</a>.

Travel Trouble

Tim Tam Jatz: How an April Fool's joke became a real product line

Snack enthusiasts have been left both bewildered and ecstatic as Arnott’s has announced the release of the long-awaited Tim Tam Jatz – a fusion biscuit that promises to revolutionise the sweet and salty game. What started as a mere April Fool’s prank has now escalated into a reality stranger than fiction. For years, brands like Arnott’s and Macca’s have toyed with our taste buds, teasing us with tantalising new product announcements on April 1st, only to dash our hopes with the cold reality of jest. But Arnott’s, oh Arnott’s, they decided to take it one step further. Last year, amid the chaos of April Fool’s 2023, they dropped the bombshell: Tim Tam Jatz was on its way. The internet erupted in a cacophony of disbelief and desire. Comments flooded in, ranging from desperate pleas to joyous declarations of snack nirvana. Fast forward to the present, and Arnott’s has delivered the unthinkable. The Tim Tam Jatz is no longer a figment of our collective imagination but a tangible delight that will soon grace the shelves of Coles, bringing joy to snack enthusiasts everywhere. Combining the decadent chocolatey goodness of a Tim Tam with the unmistakable crunch of a salty Jatz cracker, this biscuit is poised to redefine the very essence of snack time. <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/C5fBOF1veqy/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/C5fBOF1veqy/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by Arnott's Biscuits (@arnottsbiscuits)</a> </div> </blockquote> Rebecca Chan, the mastermind behind this stroke of genius and Tim Tam’s marketing manager, expressed her delight at bringing this unconventional creation to life. “We love getting behind an April Fool’s prank, and dreaming up new ways to tap into Australia’s love of Tim Tam,” she wrote. “But following the overwhelming number of comments and requests, we knew we had to bring Tim Tam inspired by Jatz to the shelf and make it available for every Aussie to enjoy. "We can’t wait to share the latest Tim Tam creation, where consumers can expect something a little bit sweet, and a little bit salty in every bite.” The announcement sent shockwaves across social media, with food bloggers and snack enthusiasts alike losing their collective minds over the prospect of this culinary marvel. As word spread like wildfire, social media erupted in a frenzy of anticipation. “My sister is obsessed with Tim Tams and Jatz, so she will love this,” proclaimed one user, already envisioning the delight on their sibling’s face. “OMG I need it immediately,” cried another, echoing the sentiments of snack lovers everywhere. But amidst the jubilation, there were voices of caution. “Ooh, I will be trying, but I seem to only ever buy a new Tim Tam once and then run straight back to my beloved double coat,” confessed a hesitant fan, torn between loyalty and curiosity. Only time will tell if Tim Tam Jatz will live up to the hype, but one thing is for certain: Arnott’s has unleashed a culinary juggernaut that is sure to leave a lasting impression on snack history. So brace yourselves; the sweet and salty revolution is upon us, and there’s no turning back. Image: Arnott's

Food & Wine

Whooping cough is surging in Australia. Why, and how can we protect ourselves?

<a href="https://theconversation.com/profiles/laurence-don-wai-luu-1415508">Laurence Don Wai Luu</a>, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a> Australia is facing a whooping cough outbreak. Some <a href="https://nindss.health.gov.au/pbi-dashboard/">2,799 cases</a> were recorded in the first three months of 2024. Cases are highest in Queensland and New South Wales, with more than 1,000 recorded in each state. The last time Queensland recorded more than 1,000 cases in three months was <a href="https://nindss.health.gov.au/pbi-dashboard/">the first quarter of 2013</a>. This was at the tail end of a significant outbreak that spanned 2008 until 2012 – Australia’s largest reported outbreak since the <a href="https://www1.health.gov.au/internet/main/publishing.nsf/Content/cda-cdi2205-pdf-cnt.htm/$FILE/cdi2205c.pdf">widespread introduction</a> of whooping cough vaccines <a href="https://www1.health.gov.au/internet/main/publishing.nsf/Content/cda-pubs-annlrpt-oz_dis19_91.htm/$FILE/ozdis1917_91.pdf">in the 1950s</a>. More than 140,000 cases were recorded during this period, with the number peaking at 38,748 in 2011. There was a smaller outbreak between <a href="https://nindss.health.gov.au/pbi-dashboard/">2014 and 2017</a>, with more than 60,000 cases in these years. So what is whooping cough, why are cases rising now, and how can you protect yourself? <h2>It’s most dangerous for babies</h2> Whooping cough is a serious and <a href="https://www.healthdirect.gov.au/whooping-cough">highly contagious</a> respiratory disease. Also called pertussis, it’s caused by the bacteria Bordetella pertussis. The initial symptoms of whooping cough resemble other cold and flu-like symptoms. These include runny nose, sneezing, mild cough and fever. However, as the disease progresses into the second week, the coughing fits become worse and more frequent. After or between bouts of coughing, patients may gasp for air and produce the characteristic “whoop” noise. The disease is also sometimes called the “100-day cough” as it can last for <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7150027/">6–12 weeks</a>. It’s especially serious and can be life-threatening in newborns who are yet to receive their vaccinations. In older children who are fully vaccinated, as well as adolescents and adults, the disease is normally less severe. However, even in adults, the coughing can lead to <a href="https://www.nejm.org/doi/full/10.1056/NEJMicm1701940">fractured ribs</a>. Antibiotics are used to <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/ebch.1845">treat whooping cough</a> but are most effective when given during the initial stages of the illness. The best protection in the first instance is <a href="https://www.healthdirect.gov.au/whooping-cough">vaccination</a>, which prevents most cases of serious illness, and reduces the spread of whooping cough in the community. It’s recommended children are given six doses of a whooping cough vaccine (which is combined with vaccines for other diseases) between the ages of roughly two months and 13 years. Vaccination is free under the <a href="https://www.health.gov.au/topics/immunisation/vaccines/whooping-cough-pertussis-immunisation-service">National Immunisation Program</a> for children and pregnant women. Vaccinating women against whooping cough during pregnancy protects newborns in their first months of life. Immunity from these vaccines wanes over time, so it’s also recommended adults receive a booster, particularly those who may come into frequent contact with babies. <h2>Why are cases rising now?</h2> Whooping cough outbreaks generally occur <a href="https://www.healthdirect.gov.au/whooping-cough">every 3–4 years</a>. Due to COVID measures such as border closures, social isolation and masks, the number of cases declined dramatically during 2020–23. If trends had followed the usual outbreak cycle, this might have been around the time we’d have seen another outbreak. Missed <a href="https://ncirs.org.au/ncirs-study-confirms-decline-childhood-vaccination-coverage-throughout-covid-19-pandemic">routine whooping cough vaccinations</a> at the height of the pandemic may mean Australia is more vulnerable now. Reduced immunity in the population could be one of the reasons we’re seeing a rise in whooping cough cases in Australia and other countries including the <a href="https://www.gov.uk/government/publications/pertussis-epidemiology-in-england-2024/confirmed-cases-of-pertussis-in-england-by-month">United Kingdom</a> and the <a href="https://www.nyc.gov/assets/doh/downloads/pdf/han/advisory/2024/han-advisory-5.pdf">United States</a>. In Australia, cases have been particularly high during this outbreak in children aged 10–14. <h2>A potential superbug</h2> Over the past two decades, whooping cough has been getting better at evading vaccines and antibiotics. Most vaccines used in Australia and other developed countries stimulate your immune system to recognise and target <a href="https://immunisationhandbook.health.gov.au/contents/vaccine-preventable-diseases/pertussis-whooping-cough">three to five components</a> of the bacteria. Over time, the bacteria that causes whooping cough has been slowly acquiring mutations in these genes. These mutations make the bacteria look slightly different to the one used in the vaccine, helping it better hide from the immune system. Most of these changes were small. But in 2008, a new strain appeared in Australia that no longer produced <a href="https://wwwnc.cdc.gov/eid/article/20/4/13-1478_article">pertactin</a>, one of the components targeted by the vaccine. This means your immune system, like a detective, has one less clue to recognise the bacteria. This new strain rapidly increased from <a href="https://wwwnc.cdc.gov/eid/article/25/6/18-0240_article">5% of strains found in 2008</a>, to become the dominant strain in less than ten years, making up <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6537726/">90% of strains</a> by 2017. This pertactin-negative strain was shown to survive better in <a href="https://pubmed.ncbi.nlm.nih.gov/26432908/">vaccinated mice</a> and may have contributed to the high number of cases in the 2008–12 outbreak. Worryingly, since 2013, <a href="https://www.cdc.gov/drugresistance/biggest-threats.html">antibiotic-resistant strains</a> of whooping cough have become <a href="https://www.tandfonline.com/doi/full/10.1080/22221751.2019.1587315">widespread in China</a>. While there are other antibiotics available, these are not recommended for infants <a href="https://www.health.nsw.gov.au/Infectious/whoopingcough/Pages/workers-managing-cases.aspx">younger than two months</a> (the age group at most risk of serious disease). These resistant strains are increasingly <a href="https://wwwnc.cdc.gov/eid/article/26/10/20-1035_article">spreading through Asia</a> but are not yet in Australia. <h2>What next?</h2> It’s too early to know how big this outbreak will be or what strains are responsible for it. Greater tracking of whooping cough strains, like we do with COVID, is needed to inform future vaccine design and treatments. Importantly, although the bacteria is evolving, current vaccines are still very effective at preventing serious disease and reducing transmission. They remain our best tool to limit this outbreak. To protect oneself, vulnerable newborns, and the wider community, everyone should ensure they are up-to-date with their <a href="https://immunisationhandbook.health.gov.au/contents/vaccine-preventable-diseases/pertussis-whooping-cough">whooping cough vaccinations</a>. You can check this with your GP if you’re not sure. And anyone with cold or flu-like symptoms should <a href="https://ncirs.org.au/ncirs-fact-sheets-faqs/pertussis">stay away</a> from infants.<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/226918/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/laurence-don-wai-luu-1415508">Laurence Don Wai Luu</a>, Lecturer and Chancellor's Research Fellow, School of Life Sciences, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/whooping-cough-is-surging-in-australia-why-and-how-can-we-protect-ourselves-226918">original article</a>.

Body

Ozempic isn’t approved for weight loss in Australia. So how are people accessing it?

<a href="https://theconversation.com/profiles/jessica-pace-1401278">Jessica Pace</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/andrew-bartlett-849104">Andrew Bartlett</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/nial-wheate-96839">Nial Wheate</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> To say that Ozempic is a <a href="https://www.theguardian.com/business/2024/jan/31/obesity-drug-ozempic-novo-nordisk-record-wegovy">blockbuster drug</a> is an understatement. Manufacturer Novo Nordisk is scrambling to expand production sites to keep up with global demand. While Ozempic is only approved for the treatment of diabetes in Australia, it is also marketed overseas for weight loss under the brand name Wegovy. Social media is full of posts and endorsements by celebrities who are using it for weight loss. Faced with limited access in Australia, some people who need the medication for diabetes can’t access it. Others are turning to the internet to source it from compounding pharmacies – a practice Australia’s regulator, the Therapeutic Goods Administration (TGA), plans to clamp down on. <h2>How doctors are prescribing Ozempic</h2> Use of Ozempic for weight loss in Australia is considered “<a href="https://www.tga.gov.au/safety/shortages/information-about-major-medicine-shortages/about-ozempic-semaglutide-shortage-2022-and-2023#why-the-tga-cant-stop-offlabel-prescribing">off label</a>”. This is when a doctor prescribes a medicine for a purpose outside of what is approved. Ozempic is only approved to be used for the treatment of diabetes in Australia, but its off-label prescribing for weight loss is driving <a href="https://www.tga.gov.au/safety/shortages/information-about-major-medicine-shortages/about-ozempic-semaglutide-shortage-2022-and-2023#when-will-the-ozempic-shortage-end">shortages</a> which the TGA thinks will last until 2025. To manage these shortages, Australian doctors and pharmacies are being asked <a href="https://www.tga.gov.au/safety/shortages/information-about-major-medicine-shortages/about-ozempic-semaglutide-shortage-2022-and-2023#information-for-prescribers">not to start new patients</a> on Ozempic and to prioritise it for patients with type 2 diabetes who are already stabilised on this medicine. However, the TGA <a href="https://www.tga.gov.au/safety/shortages/information-about-major-medicine-shortages/about-ozempic-semaglutide-shortage-2022-and-2023#why-the-tga-cant-stop-offlabel-prescribing">says</a> it: "does not have the power to regulate the clinical decisions of health professionals and is unable to prevent doctors from using their clinical judgement to prescribe Ozempic for other health conditions." <h2>Why can’t we just make more?</h2> The active ingredient in Ozempic, semaglutide, is a delicate <a href="https://www.britannica.com/story/what-is-the-difference-between-a-peptide-and-a-protein">peptide</a> molecule made up of two small chains of amino acids. It’s just one in a family of drugs that are classified as GLP-1 inhibitors. Because it’s a peptide, its manufacture is complex and requires specialised facilities beyond those used to make normal chemical-based drugs. It is also delivered via an injection, meaning that it has to be manufactured under strict conditions to ensure it is both sterile and temperature controlled. This means increasing production is not as simple as just deciding to manufacture more. Its manufacturer <a href="https://www.tga.gov.au/safety/shortages/information-about-major-medicine-shortages/about-ozempic-semaglutide-shortage-2022-and-2023#why-the-tga-cant-stop-offlabel-prescribing">needs time</a> to build new facilities to increase production. <h2>Compounding pharmacies are making their own</h2> <a href="https://www.fda.gov/drugs/guidance-compliance-regulatory-information/human-drug-compounding#:%7E:text=Compounding%20is%20generally%20a%20practice,needs%20of%20an%20individual%20patient">Compounding</a> is the practice of combining, mixing, or altering ingredients of a drug to create a formulation tailored to the needs of an individual patient. Australian law allows <a href="https://www.pharmacyboard.gov.au/codes-guidelines.aspx">pharmacists to compound</a> only when it is for the treatment of a particular patient to meet their individual clinical need and there is no suitable commercially manufactured product available. An example is making a liquid form of a drug from a tablet for people unable to swallow. Compounded products are not held to the same safety, quality and efficacy standards required for mass produced medicines. This recognises the one-off nature of such compounded medicines and the professional training of the pharmacists who prepare them. Recently, pharmacies have been relying on these compounding rules to produce their own Ozempic-like products at scale and ship them to consumers around Australia. However, there are risks when using these products. The US Food and Drug Administration (FDA) has recently <a href="https://www.fda.gov/drugs/postmarket-drug-safety-information-patients-and-providers/medications-containing-semaglutide-marketed-type-2-diabetes-or-weight-loss#:%7E:text=Are%20there%20concerns%20with%20compounded,available%20to%20treat%20a%20patient.">warned consumers</a> of the dangers of using compounded formulations that contain particular salt formulations of semaglutide. It has received more reports of side effects in patients using these products. <h2>How the regulator plans to tighten the loophole</h2> The TGA is taking a number of steps to tighten the compounding loophole and there are ongoing investigations in this area. In December 2023, the agency issued a <a href="https://www.tga.gov.au/news/safety-alerts/compounding-safety-information-semaglutide-products">public safety warning</a> on the dangers of these compounded medicines. More recently, it has proposed <a href="https://www.abc.net.au/news/2024-02-29/compounding-pharmacies-mounjaro-ozempic/103283926">removing GLP-1 drugs</a>, which includes Ozempic, from Australia’s compounding exemptions. This would effectively ban pharmacies from making off-brand Ozempic. This proposal is <a href="https://www.tga.gov.au/news/media-releases/consultation-remove-glucagon-peptide-1-glp-1-receptor-agonist-analogues-pharmacist-extemporaneous-compounding-exemption">currently under consultation</a> and a final decision is expected by June this year. If you want to access the drug for weight loss before the shortage is over, be aware that compounded products are not identical to approved Ozempic and have not been evaluated for safety, quality and efficacy. Supply of copycat versions is also likely to be limited, given the ongoing TGA crackdown. <hr /> Read the other articles in The Conversation’s <a href="https://theconversation.com/au/topics/ozempic-132745">Ozempic series</a> here.<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/224859/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/jessica-pace-1401278">Jessica Pace</a>, Associate Lecturer, Sydney Pharmacy School, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/andrew-bartlett-849104">Andrew Bartlett</a>, Associate Lecturer Pharmacy Practice, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/nial-wheate-96839">Nial Wheate</a>, Associate Professor of the School of Pharmacy, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/ozempic-isnt-approved-for-weight-loss-in-australia-so-how-are-people-accessing-it-224859">original article</a>.

Body

How to fall asleep without sleeping pills: 7 natural sleep aids that actually work

It’s 3am and you’re suddenly wide awake. Try these seven science-backed strategies to fall back to sleep fast. Give meditation a try As a mindfulness coach, I’m very aware of the day-to-day anxieties and worries that can interfere with a good night’s sleep. One of the most effective natural sleep aids is a quick meditation session to ease yourself out of those stresses. If you’ve never meditated before, you’ll likely find the meditation interrupted by thoughts flashing through your mind. It’s important for you to know that this isn’t a failure on your part, and that you aren’t doing anything wrong. Thinking is just what the brain does, as naturally as lungs take in air. The point is to be non-judgmental yet aware of your thoughts, bodily experiences and breath, moment by moment. Sleep better, feel better! <a href="https://gaiam.innovations.com.au/p/gaiam-wellness/rollers-resistance/27-72435-gaiam-strengthen-stretch-kit?affiliate=GAIAM6O" target="_blank" rel="noopener">This Blackout Sleep Mask from Gaiam</a> will help you feel well rested and renewed. Stop wanting to fall asleep It’s counterintuitive, isn’t it? Sometimes trying too hard to do something is the very thing that prevents us from achieving it – and that’s never more true than when it comes to falling asleep. Desperately wanting to sleep will only stoke anxieties that will further stress your brain, essentially feeding it the message that it’s not safe to sleep. Throw in those worries about your to-do list at work the following day, and the whole thing can snowball into a panic attack. Try letting go of that feeling that you absolutely must sleep now, and observe your own anxieties for what they are without judgment. When you stop looking at sleep as a goal, you’ll find it easier to fall asleep. Before you climb into bed, set aside 10-15 minutes to help relax your body and mind, with <a href="https://gaiam.innovations.com.au/p/gaiam-wellness/restore-massage/27-73353-gaiam-wellness-acupressure-neck-back-pillow?affiliate=GAIAM60" target="_blank" rel="noopener">this wellness acupressure neck and back pillow from Gaiam</a>. Start a journal If you find yourself struggling to fall asleep, pick up a pen and paper (not your phone!), and start writing: simply scribble down an account of what’s going on inside your head. Although there’s no “right” way to journal, you might start by listing the events of your day, and from there, how those events and encounters made you feel. Building this structured picture of your thoughts may help you see that the problem that’s keeping you up at night, and is likely less overwhelming than you thought. Why my insistence on a pen and paper? First off, studies show the simple motor action that’s involved in the act of handwriting has a calming effect. Secondly, the light emitted by laptops and phones isn’t conducive to falling asleep. Find yourself a "3am friend" Some of us are lucky to have a ‘3am friend’, that close confidant you can call up in the wee hours knowing that they won’t hold it against you in the morning. Although it’s great to have someone to talk to when you want to fall asleep, it’s important that the conversation doesn’t just rehash the anxieties that are preventing you from catching shut-eye in the first place. Rather than using the call to seek solutions for those issues, talk about things that calm your nerves, or even have them assist you in deep breathing. It may sound silly, but doing a series of deep, relaxing breaths can help you let go of the troubles that are keeping you wide awake. Take a warm shower Taking a warm shower not only relaxes your muscles and soothes minor aches and pains, but it also raises your core body temperature. As soon as you step out of the shower, your body starts working at lowering that temperature, which is something that normally happens when you’re falling asleep naturally. (That’s why we always feel the need for a blanket when we sleep, no matter how warm it is!) By kick-starting that temperature-lowering process, you’re tricking your body into falling asleep fast. Stretch yourself to sleep Anxiety keeping you up? Research suggests mild stretching can help take the edge off and relax muscles that have become stiff and sore after a long day. We’re not talking intricate yoga poses or acrobatics here, either: Simple stretches like an overhead arm stretch and bending over to touch your toes should do the trick. Ramp up the relaxation potential with a soundtrack of ambient noise at a volume that’s just barely audible. There are plenty of white noise apps that are free to download, but soft music can work as well (so long as there are no lyrics). Just remember, if you’re using an electronic device to play these sleep-promoting sounds, make sure it’s placed screen-down so you’re not distracted by the light it emits. Stretching is healing, and this <a href="https://gaiam.innovations.com.au/p/gaiam-wellness/rollers-resistance/27-72435-gaiam-strengthen-stretch-kit?affiliate=GAIAM60" target="_blank" rel="noopener">Strengthen and Stretch Kit from Gaiam</a> is a great way to start. An on-line workout is also included to get you started. Read (or listen!) to something new When you’re struggling with insomnia, it might be tempting to pull an old favourite off the bookshelf. In reality, it’s better to read or listen to an audio book that covers a topic on which you know absolutely nothing. New information, while taking attention away from the stressors that are keeping you up at night, gives your brain enough of a workout to make it tire more quickly than when it’s engaged with familiar subjects and concepts. Again, if it’s an audio book or podcast you’re listening to, make sure the light-emitting side of the device is face down to keep the room as dark as possible. Darkness and warmth play an essential part in the production and maintenance of melatonin, the hormone that plays the central role falling asleep. Image credits: Getty Images This article by Deepak Kashyap originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/conditions/sleep/how-to-fall-asleep-without-sleeping-pills-7-natural-sleep-aids-that-actually-work" target="_blank" rel="noopener">Reader's Digest</a>.

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