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How bad is junk food for you, really?

<div> <p>Consuming more junk foods, such as soft drinks, packaged snacks, and sugary cereals, is associated with a higher risk of more than 30 different health problems – both physical and mental – according to researchers.</p> <p>A study, known as an umbrella review, combined the results of 45 previous meta-analyses published in the last three years, representing about 10 million participants.</p> <p>Thirty-two different poor health outcomes were found to be linked to the consumption of ultra-processed foods (UPFs), with varying levels of evidence supporting the findings.</p> <p>The researchers found the most convincing evidence around higher ultra-processed food intake, which was associated with a 50% increased risk of cardiovascular disease-related death, a 48-53% higher risk of anxiety and common mental disorders, and a 12% greater risk of type 2 diabetes.</p> <p>Evidence marked as ‘highly suggestive’ included a 21% increase in death from any cause, a 40-66% increased risk of a heart disease related death, obesity, type 2 diabetes, and sleep problems, as well as a 22% increased risk of depression.</p> <p>The review also found there may be links between ultra-processed food and asthma; gastrointestinal health; some cancers; and other risk factors such as high blood fats and low levels of ‘good’ cholesterol, but the researchers note this evidence is limited.</p> <p>Dr Daisy Coyle from the George Institute for Global Health in Sydney, who was not involved in the research, says the statistics are “staggering.”</p> <p>“Ultra-processed foods, laden with additives and sometimes lacking in essential nutrients, have become ubiquitous in the Australian diet,” she says.</p> <p>“In fact, they make up almost half of what we buy at the supermarket. While not all ultra-processed foods are linked to poor health outcomes, many are, particularly sugary drinks and processed meats.”</p> <div> </div> <p>While the findings are in line with other research that highlights the health risks associated with UPFs, some experts have pointed out that the study is observational, and therefore can’t prove the ultra-processed foods cause these health issues. It can only show an association.</p> <p>“While these associations are interesting and warrant further high-quality research, they do not and cannot provide evidence of causality,” The University of Sydney’s Dr Alan Barclay told the AusSMC.</p> <p>“By their very nature, observational studies are renowned for being confounded by numerous factors – both known and unknown.”</p> <p>Clare Collins, Laureate Professor at the University of Newcastle agreed, but added that it’s difficult to conduct dietary studies like this in a different way.</p> <p>“The studies are observational, which means cause and effect cannot be proven and that the research evidence gets downgraded, compared to intervention studies,” she says.</p> <p>“The problem is that it is not ethical to do an intervention study lasting for many years where you feed people lots of UPF every day and wait for them to get sick and die.”</p> <p>For now, researchers seem to agree that it can’t be a bad thing to minimise UPF intake.</p> <p>The review suggests a need for policies that pull consumers away from ultra-processed foods, such as advertising restrictions, warning labels, bans in schools and hospitals. It also calls for measures that make healthier foods more accessible and affordable.</p> <p>Dr Charlotte Gupta from Central Queensland University suggests that this is issue of accessibility is particularly relevant for shift workers such as doctors, nurses, firefighters, taxi drivers, miners, and hospitality workers.</p> <p>“There is a lack of availability of fresh foods or time to prepare any food, and so ultra-processed foods have to be relied on (e.g. from the vending machine in the hospital),” she said.</p> <p>“This highlights the need for not only individuals to try reducing ultra-processed foods in our diet, but also for public health actions to improve access to healthier foods.”</p> <p><em>Image credits: Shutterstock</em></p> <p><em><a href="https://cosmosmagazine.com/health/how-bad-is-junk-food-for-you-really/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/olivia-henry/">Olivia Henry</a>. </em></p> </div>

Food & Wine

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Mothers’ dieting habits and self-talk have profound impact on daughters − 2 psychologists explain how to cultivate healthy behaviors and body image

<p><em><a href="https://theconversation.com/profiles/janet-j-boseovski-451496">Janet J. Boseovski</a>, <a href="https://theconversation.com/institutions/university-of-north-carolina-greensboro-2069">University of North Carolina – Greensboro</a> and <a href="https://theconversation.com/profiles/ashleigh-gallagher-1505989">Ashleigh Gallagher</a>, <a href="https://theconversation.com/institutions/university-of-north-carolina-greensboro-2069">University of North Carolina – Greensboro</a></em></p> <p>Weight loss is one of the most common health and appearance-related goals.</p> <p>Women and <a href="https://www.cdc.gov/nchs/products/databriefs/db340.htm">teen girls</a> are <a href="https://www.cdc.gov/nchs/products/databriefs/db313.htm">especially likely to pursue dieting</a> to achieve weight loss goals even though a great deal of research shows that <a href="https://theconversation.com/what-thin-people-dont-understand-about-dieting-86604">dieting doesn’t work over the long term</a>.</p> <p>We are a <a href="https://www.duck-lab.com/people">developmental psychologist</a> and a <a href="https://psy.uncg.edu/directory/ashleigh-gallagher/">social psychologist</a> who together wrote a forthcoming book, “Beyond Body Positive: A Mother’s Evidence-Based Guide for Helping Girls Build a Healthy Body Image.”</p> <p>In the book, we address topics such as the effects of maternal dieting behaviors on daughters’ health and well-being. We provide information on how to build a foundation for healthy body image beginning in girlhood.</p> <h2>Culturally defined body ideals</h2> <p>Given the strong influence of social media and other cultural influences on body ideals, it’s understandable that so many people pursue diets aimed at weight loss. <a href="https://communityhealth.mayoclinic.org/featured-stories/tiktok-diets">TikTok</a>, YouTube, Instagram and celebrity websites feature slim influencers and “how-tos” for achieving those same results in no time.</p> <p>For example, women and teens are engaging in rigid and extreme forms of exercise such as 54D, a program to <a href="https://54d.com/">achieve body transformation in 54 days</a>, or the <a href="https://health.clevelandclinic.org/75-hard-challenge-and-rules">75 Hard Challenge</a>, which is to follow five strict rules for 75 days.</p> <p>For teens, these pursuits are likely fueled by trendy body preoccupations such as the desire for “<a href="https://www.nytimes.com/2024/02/06/well/move/tiktok-legging-legs-eating-disorders.html">legging legs</a>.”</p> <p>Women and teens have also been been inundated with recent messaging around <a href="https://theconversation.com/drugs-that-melt-away-pounds-still-present-more-questions-than-answers-but-ozempic-wegovy-and-mounjaro-could-be-key-tools-in-reducing-the-obesity-epidemic-205549">quick-fix weight loss drugs</a>, which come with a lot of caveats.</p> <p>Dieting and weight loss goals are highly individual, and when people are intensely self-focused, it is <a href="https://doi.org/10.1521/jscp.2000.19.1.70">possible to lose sight of the bigger picture</a>. Although women might wonder what the harm is in trying the latest diet, science shows that dieting behavior doesn’t just affect the dieter. In particular, for women who are mothers or who have other girls in their lives, these behaviors affect girls’ emerging body image and their health and well-being.</p> <h2>The profound effect of maternal role models</h2> <p>Research shows that mothers and maternal figures <a href="https://doi.org/10.1016/j.brat.2017.11.001">have a profound influence on their daughters’ body image</a>.</p> <p>The opportunity to influence girls’ body image comes far earlier than adolescence. In fact, research shows that these influences on body image <a href="https://www.teenvogue.com/story/how-toxic-diet-culture-is-passed-from-moms-to-daughters">begin very early in life</a> – <a href="https://doi.org/10.1016/bs.acdb.2016.10.006">during the preschool years</a>.</p> <p>Mothers may feel that they are being discreet about their dieting behavior, but little girls are watching and listening, and they are far more observant of us than many might think.</p> <p>For example, one study revealed that compared with daughters of nondieting women, 5-year-old girls whose mothers dieted <a href="https://doi.org/10.1016/S0002-8223(00)00339-4">were aware of the connection between dieting and thinness</a>.</p> <p>Mothers’ eating behavior does not just affect girls’ ideas about dieting, but also their daughters’ eating behavior. The amount of food that mothers eat <a href="https://doi.org/10.1016/j.appet.2018.04.018">predicts how much their daughters will eat</a>. In addition, daughters whose mothers are dieters are <a href="https://doi.org/10.1016/j.appet.2018.04.018">more likely to become dieters themselves</a> and are also <a href="https://doi.org/10.1016/j.eatbeh.2007.03.001">more likely to have a negative body image</a>.</p> <p>Negative body image is <a href="https://theconversation.com/mounting-research-documents-the-harmful-effects-of-social-media-use-on-mental-health-including-body-image-and-development-of-eating-disorders-206170">not a trivial matter</a>. It affects girls’ and women’s mental and physical well-being in a <a href="https://doi.org/10.1177/1359105317710815">host of ways</a> and <a href="https://doi.org/10.1016/j.brat.2011.06.009">can predict the emergence of eating disorders</a>.</p> <h2>Avoiding ‘fat talk’</h2> <p>What can moms do, then, to serve their daughters’ and their own health?</p> <p>They can focus on small steps. And although it is best to begin these efforts early in life – in girlhood – it is never too late to do so.</p> <p>For example, mothers can consider how they think about and talk about themselves around their daughters. Engaging in “fat talk” may inadvertently send their daughters the message that larger bodies are bad, <a href="https://doi.org/10.1016/j.bodyim.2020.07.004">contributing to weight bias</a> and negative self-image. Mothers’ fat talk also <a href="https://doi.org/10.1080/15267431.2021.1908294">predicts later body dissatisfaction in daughters</a>.</p> <p>And negative self-talk isn’t good for mothers, either; it is associated with <a href="https://doi.org/10.1177/1359105318781943">lower motivation and unhealthful eating</a>. Mothers can instead practice and model self-compassion, which involves treating oneself the way <a href="https://doi.org/10.1016/j.bodyim.2016.03.003">a loving friend might treat you</a>.</p> <p>In discussions about food and eating behavior, it is important to avoid moralizing certain kinds of food by labeling them as “good” or “bad,” as girls may extend these labels to their personal worth. For example, a young girl may feel that she is being “bad” if she eats dessert, if that is what she has learned from observing the women around her. In contrast, she may feel that she has to eat a salad to be “good.”</p> <p>Moms and other female role models can make sure that the dinner plate sends a healthy message to their daughters by showing instead that all foods can fit into a balanced diet when the time is right. Intuitive eating, which emphasizes paying attention to hunger and satiety and allows flexibility in eating behavior, is associated with <a href="https://doi.org/10.1007/s40519-020-00852-4">better physical and mental health in adolescence</a>.</p> <p>Another way that women and especially moms can buffer girls’ body image is by helping their daughters <a href="https://doi.org/10.1016/j.bodyim.2021.12.009">to develop media literacy</a> and to think critically about the nature and purpose of media. For example, moms can discuss the misrepresentation and distortion of bodies, such as the use of filters to enhance physical appearance, on social media.</p> <h2>Focusing on healthful behaviors</h2> <p>One way to begin to focus on health behaviors rather than dieting behaviors is to develop respect for the body and to <a href="https://theconversation.com/body-neutrality-what-it-is-and-how-it-can-help-lead-to-more-positive-body-image-191799">consider body neutrality</a>. In other words, prize body function rather than appearance and spend less time thinking about your body’s appearance. Accept that there are times when you may not feel great about your body, and that this is OK.</p> <p>To feel and look their best, mothers can aim to stick to a <a href="https://theconversation.com/whats-the-best-diet-for-healthy-sleep-a-nutritional-epidemiologist-explains-what-food-choices-will-help-you-get-more-restful-zs-219955">healthy sleep schedule</a>, manage their stress levels, <a href="https://theconversation.com/fiber-is-your-bodys-natural-guide-to-weight-management-rather-than-cutting-carbs-out-of-your-diet-eat-them-in-their-original-fiber-packaging-instead-205159">eat a varied diet</a> that includes all of the foods that they enjoy, and <a href="https://theconversation.com/the-runners-high-may-result-from-molecules-called-cannabinoids-the-bodys-own-version-of-thc-and-cbd-170796">move and exercise their bodies regularly</a> as lifelong practices, rather than engaging in quick-fix trends.</p> <p>Although many of these tips sound familiar, and perhaps even simple, they become effective when we recognize their importance and begin acting on them. Mothers can work toward modeling these behaviors and tailor each of them to their daughter’s developmental level. It’s never too early to start.</p> <h2>Promoting healthy body image</h2> <p>Science shows that several personal characteristics are associated with body image concerns among women.</p> <p>For example, research shows that women who are <a href="https://doi.org/10.1016/j.bodyim.2020.02.001">higher in neuroticism</a> <a href="https://doi.org/10.1186/2050-2974-1-2">and perfectionism</a>, <a href="https://doi.org/10.3389/fpsyg.2022.983534">lower in self-compassion</a> or <a href="https://doi.org/10.1016/j.bodyim.2013.08.001">lower in self-efficacy</a> are all more likely to struggle with negative body image.</p> <p>Personality is frequently defined as a person’s characteristic pattern of thoughts, feelings and behaviors. But if they wish, <a href="https://doi.org/10.1002/per.1945">mothers can change personality characteristics</a> that they feel aren’t serving them well.</p> <p>For example, perfectionist tendencies – such as setting unrealistic, inflexible goals – can be examined, challenged and replaced with more rational thoughts and behaviors. A woman who believes she must work out every day can practice being more flexible in her thinking. One who thinks of dessert as “cheating” can practice resisting moral judgments about food.</p> <p>Changing habitual ways of thinking, feeling and behaving certainly takes effort and time, but it is far more likely than diet trends to bring about sustainable, long-term change. And taking the first steps to modify even a few of these habits can positively affect daughters.</p> <p>In spite of all the noise from media and other cultural influences, mothers can feel empowered knowing that they have a significant influence on their daughters’ feelings about, and treatment of, their bodies.</p> <p>In this way, mothers’ modeling of healthier attitudes and behaviors is a sound investment – for both their own body image and that of the girls they love.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/221968/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/janet-j-boseovski-451496"><em>Janet J. Boseovski</em></a><em>, Professor of Psychology, <a href="https://theconversation.com/institutions/university-of-north-carolina-greensboro-2069">University of North Carolina – Greensboro</a> and <a href="https://theconversation.com/profiles/ashleigh-gallagher-1505989">Ashleigh Gallagher</a>, Senior Lecturer, <a href="https://theconversation.com/institutions/university-of-north-carolina-greensboro-2069">University of North Carolina – Greensboro</a></em></p> <p><em>Image credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/mothers-dieting-habits-and-self-talk-have-profound-impact-on-daughters-2-psychologists-explain-how-to-cultivate-healthy-behaviors-and-body-image-221968">original article</a>.</em></p>

Mind

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Why it’s a bad idea to mix alcohol with some medications

<p><em><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>; <a href="https://theconversation.com/profiles/jasmine-lee-1507733">Jasmine Lee</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/kellie-charles-1309061">Kellie Charles</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/tina-hinton-329706">Tina Hinton</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p>Anyone who has drunk alcohol will be familiar with how easily it can lower your social inhibitions and let you do things you wouldn’t normally do.</p> <p>But you may not be aware that mixing certain medicines with alcohol can increase the effects and put you at risk.</p> <p>When you mix alcohol with medicines, whether prescription or over-the-counter, the medicines can increase the effects of the alcohol or the alcohol can increase the side-effects of the drug. Sometimes it can also result in all new side-effects.</p> <h2>How alcohol and medicines interact</h2> <p>The chemicals in your brain maintain a delicate balance between excitation and inhibition. Too much excitation can lead to <a href="https://www.medicalnewstoday.com/articles/324330">convulsions</a>. Too much inhibition and you will experience effects like sedation and depression.</p> <p><iframe id="JCh01" class="tc-infographic-datawrapper" style="border: none;" src="https://datawrapper.dwcdn.net/JCh01/1/" width="100%" height="400px" frameborder="0"></iframe></p> <p>Alcohol works by increasing the amount of inhibition in the brain. You might recognise this as a sense of relaxation and a lowering of social inhibitions when you’ve had a couple of alcoholic drinks.</p> <p>With even more alcohol, you will notice you can’t coordinate your muscles as well, you might slur your speech, become dizzy, forget things that have happened, and even fall asleep.</p> <p>Medications can interact with alcohol to <a href="https://awspntest.apa.org/record/2022-33281-033">produce different or increased effects</a>. Alcohol can interfere with the way a medicine works in the body, or it can interfere with the way a medicine is absorbed from the stomach. If your medicine has similar side-effects as being drunk, those <a href="https://www.drugs.com/article/medications-and-alcohol.html#:%7E:text=Additive%20effects%20of%20alcohol%20and,of%20drug%20in%20the%20bloodstream.">effects can be compounded</a>.</p> <p>Not all the side-effects need to be alcohol-like. Mixing alcohol with the ADHD medicine ritalin, for example, can <a href="https://www.healthline.com/health/adhd/ritalin-and-alcohol#side-effects">increase the drug’s effect on the heart</a>, increasing your heart rate and the risk of a heart attack.</p> <p>Combining alcohol with ibuprofen can lead to a higher risk of stomach upsets and stomach bleeds.</p> <p>Alcohol can increase the break-down of certain medicines, such as <a href="https://www.sciencedirect.com/science/article/abs/pii/S0149763421005121?via%3Dihub">opioids, cannabis, seizures, and even ritalin</a>. This can make the medicine less effective. Alcohol can also alter the pathway of how a medicine is broken down, potentially creating toxic chemicals that can cause serious liver complications. This is a particular problem with <a href="https://australianprescriber.tg.org.au/articles/alcohol-and-paracetamol.html">paracetamol</a>.</p> <p>At its worst, the consequences of mixing alcohol and medicines can be fatal. Combining a medicine that acts on the brain with alcohol may make driving a car or operating heavy machinery difficult and lead to a serious accident.</p> <h2>Who is at most risk?</h2> <p>The effects of mixing alcohol and medicine are not the same for everyone. Those most at risk of an interaction are older people, women and people with a smaller body size.</p> <p>Older people do not break down medicines as quickly as younger people, and are often on <a href="https://www.safetyandquality.gov.au/our-work/healthcare-variation/fourth-atlas-2021/medicines-use-older-people/61-polypharmacy-75-years-and-over#:%7E:text=is%20this%20important%3F-,Polypharmacy%20is%20when%20people%20are%20using%20five%20or%20more%20medicines,take%20five%20or%20more%20medicines.">more than one medication</a>.</p> <p>Older people also are more sensitive to the effects of medications acting on the brain and will experience more side-effects, such as dizziness and falls.</p> <p>Women and people with smaller body size tend to have a higher blood alcohol concentration when they consume the same amount of alcohol as someone larger. This is because there is less water in their bodies that can mix with the alcohol.</p> <h2>What drugs can’t you mix with alcohol?</h2> <p>You’ll know if you can’t take alcohol because there will be a prominent warning on the box. Your pharmacist should also counsel you on your medicine when you pick up your script.</p> <p>The most common <a href="https://adf.org.au/insights/prescription-meds-alcohol/">alcohol-interacting prescription medicines</a> are benzodiazepines (for anxiety, insomnia, or seizures), opioids for pain, antidepressants, antipsychotics, and some antibiotics, like metronidazole and tinidazole.</p> <p>It’s not just prescription medicines that shouldn’t be mixed with alcohol. Some over-the-counter medicines that you shouldn’t combine with alcohol include medicines for sleeping, travel sickness, cold and flu, allergy, and pain.</p> <p>Next time you pick up a medicine from your pharmacist or buy one from the local supermarket, check the packaging and ask for advice about whether you can consume alcohol while taking it.</p> <p>If you do want to drink alcohol while being on medication, discuss it with your doctor or pharmacist first.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/223293/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/nial-wheate-96839"><em>Nial Wheate</em></a><em>, Associate Professor of the School of Pharmacy, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/jasmine-lee-1507733">Jasmine Lee</a>, Pharmacist and PhD Candidate, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/kellie-charles-1309061">Kellie Charles</a>, Associate Professor in Pharmacology, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/tina-hinton-329706">Tina Hinton</a>, Associate Professor of Pharmacology, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p><em>Image credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-its-a-bad-idea-to-mix-alcohol-with-some-medications-223293">original article</a>.</em></p>

Body

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Anger, sadness, boredom, anxiety – emotions that feel bad can be useful

<p><em><a href="https://theconversation.com/profiles/heather-lench-1349234">Heather Lench</a>, <a href="https://theconversation.com/institutions/texas-aandm-university-1672">Texas A&amp;M University</a></em></p> <p>Remember the sadness that came with the last time you failed miserably at something? Or the last time you were so anxious about an upcoming event that you couldn’t concentrate for days?</p> <p>These types of emotions are unpleasant to experience and can even feel overwhelming. People often try to avoid them, suppress them or ignore them. In fact, in psychology experiments, people will <a href="https://doi.org/10.1007/s10902-012-9394-7">pay money to not feel many negative emotions</a>. But recent research is revealing that emotions can be useful, and even negative emotions can bring benefits.</p> <p><a href="https://scholar.google.com/citations?user=fzHtrJIAAAAJ&amp;hl=en&amp;oi=ao">In my</a> <a href="https://emotionsciencelab.com">emotion science lab</a> at Texas A&amp;M University, we study how emotions like anger and boredom affect people, and we explore ways that these feelings can be beneficial. We share the results so people can learn how to use their emotions to build the lives they want.</p> <p>Our studies and many others have shown that emotions aren’t uniformly good or bad for people. Instead, different emotions can result in better outcomes in particular types of situations. Emotions seem to function like a Swiss army knife – different emotional tools are helpful in specific situations.</p> <h2>Sadness can help you recover from a failure</h2> <p>Sadness occurs when people perceive that they’ve lost a goal or a desired outcome, and there’s nothing they can do to improve the situation. It could be getting creamed in a game or failing a class or work project, or it can be losing a relationship with a family member. Once evoked, sadness is associated with what psychologists call a deactivation state of doing little, without much behavior or <a href="https://dictionary.apa.org/arousal">physical arousal</a>. Sadness also brings <a href="https://doi.org/10.1111/ap.12232">thinking that is more detailed and analytical</a>. It makes you stop <a href="https://doi.org/10.1177/0963721412474458">and think</a>.</p> <p>The benefit of the stopping and thinking that comes with sadness is that it <a href="https://doi.org/10.1007/978-3-319-77619-4_4">helps people recover from failure</a>. When you fail, that typically means the situation you’re in is not conducive to success. Instead of just charging ahead in this type of scenario, sadness prompts people to step back and <a href="https://doi.org/10.1037/a0016242">evaluate what is happening</a>.</p> <p>When people are sad, they process information in a deliberative, analytical way and want to avoid risk. This mode comes with <a href="https://doi.org/10.1037/0022-3514.75.2.318">more accurate memory</a>, <a href="https://doi.org/10.1080/02699939108411048">judgment that is less influenced</a> <a href="https://doi.org/10.1016/j.jesp.2004.11.005">by irrelevant assumptions or information</a>, and <a href="https://doi.org/10.1016/j.jesp.2008.04.010">better detection of other people lying</a>. These cognitive changes can encourage people to understand past failures and possibly prevent future ones.</p> <p>Sadness can function differently when there’s the possibility that the failure could be avoided if other people help. In these situations, people tend to <a href="https://doi.org/10.1111/j.1469-8986.1994.tb01049.x">cry and can experience</a> <a href="https://doi.org/10.1007/s10286-018-0526-y">increased physiological arousal</a>, such as quicker heart and breathing rates. Expressing sadness, through tears or verbally, has the benefit of <a href="https://doi.org/10.1177/147470491301100114">potentially recruiting other people to help you</a> achieve your goals. This behavior appears to start in infants, with <a href="https://doi.org/10.2307/1127506">tears and cries signaling caregivers to help</a>.</p> <h2>Anger prepares you to overcome an obstacle</h2> <p>Anger occurs when people perceive they’re losing a goal or desired outcome, but that they could improve the situation by removing something that’s in their way. The obstacle could be an injustice committed by another person, or it could be a computer that repeatedly crashes while you’re trying to get work done. Once evoked, <a href="https://doi.org/10.1037/a0024244">anger is associated with a “readiness for action,”</a> and your <a href="https://doi.org/10.1016/S0191-8869(02)00313-6">thinking focuses on the obstacle</a>.</p> <p>The benefit of being prepared for action and focused on what’s in your way is that it motivates you to overcome what’s standing between you and your goal. <a href="https://doi.org/10.1177/1754073913512003">When people are angry</a>, they <a href="https://doi.org/10.1002/ejsp.2420240104">process information and make judgments rapidly</a>, want to take action, and are <a href="https://doi.org/10.1016/j.biopsycho.2010.03.010">physiologically aroused</a>. In experiments, <a href="https://doi.org/10.1016/j.paid.2010.04.017">anger actually increases the force of people’s kicks</a>, which can be helpful in physical encounters. Anger results in better outcomes in situations that involve challenges to goals, including confrontational games, <a href="https://doi.org/10.1037/pspa0000350">tricky puzzles</a>, video games with obstacles, and responding quickly on tasks.</p> <p>Expressing anger, facially or verbally, has the benefit of <a href="http://dx.doi.org/10.1037/pspp0000292">prompting other people to clear the way</a>. People are <a href="https://doi.org/10.1037/0022-3514.86.1.57">more likely to concede in negotiations</a> and <a href="https://doi.org/10.1016/j.jesp.2012.12.015">give in on issues</a> when their adversary looks or says they are angry.</p> <h2>Anxiety helps you prepare for danger</h2> <p>Anxiety occurs when people <a href="https://doi.org/10.1177/070674371105601202">perceive a potential threat</a>. This could be giving a speech to a large audience where failure would put your self-esteem on the line, or it could be a physical threat to yourself or loved ones. Once evoked, anxiety is associated with being prepared to respond to danger, including increased physical arousal and <a href="https://doi.org/10.1111/j.1467-9280.2006.01701.x">attention to threats and risk</a>.</p> <p>Being prepared for danger means that if trouble brews, you can respond quickly to prevent or avoid it. When anxious, people detect threats rapidly, have fast reaction times and <a href="https://doi.org/10.1111/j.1467-9280.2006.01701.x">are on heightened alert</a>. The eye-widening that often comes with fear and anxiety even <a href="https://doi.org/10.1038/nn.2138">gives people a wider field of vision</a> and improves threat detection.</p> <p>Anxiety prepares the body for action, which improves performance on a number of tasks that involve motivation and attention. It motivates people to prepare for upcoming events, such as devoting time to study for an exam. Anxiety also prompts protective behavior, which can help prevent the potential threat from becoming a reality.</p> <h2>Boredom can jolt you out of a rut</h2> <p>There is less research on boredom than many other emotions, so it is not as well understood. Researchers debate <a href="https://doi.org/10.1016/j.tics.2023.02.002">what it is</a> and <a href="https://doi.org/10.3390/bs3030459">what it does</a>.</p> <p>Boredom appears to occur when someone’s current situation is <a href="https://doi.org/10.3390/bs3030459">not causing any other emotional response</a>. There are three situations <a href="https://doi.org/10.1007/s11031-011-9234-9">where this lack can occur</a>: when emotions fade, such as the happiness of a new car fading to neutral; when people don’t care about anything in their current situation, such as being at a large party where nothing interesting is happening; or when people have no goals. Boredom does not necessarily set in just because nothing is happening – someone with a goal of relaxation might feel quite content sitting quietly with no stimulation.</p> <p>Psychology researchers think that the benefit of boredom in situations where people are not responding emotionally is that it <a href="http://dx.doi.org/10.1037/emo0000433">prompts making a change</a>. If nothing in your current situation is worth responding to, the <a href="https://doi.org/10.1002/jocb.154">aversive experience of boredom can motivate you</a> to seek new situations or change the way you’re thinking. Boredom has been related to more risk seeking, a desire for novelty, and creative thinking. It seems to function like an emotional stick, nudging people out of their current situation to explore and create.</p> <h2>Using the toolkit of emotion</h2> <p>People want to be happy. But research is finding that a satisfying and productive life includes a <a href="http://dx.doi.org/10.1037/pspp0000292">mix of positive and negative emotions</a>. Negative emotions, even though they feel bad to experience, can motivate and prepare people for failure, challenges, threats and exploration.</p> <p>Pleasant or not, your emotions can help guide you toward better outcomes. Maybe understanding how they prepare you to handle various situations will help you feel better about feeling bad.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/217654/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/heather-lench-1349234">Heather Lench</a>, Professor of Psychological and Brain Sciences, <a href="https://theconversation.com/institutions/texas-aandm-university-1672">Texas A&amp;M University</a></em></p> <p><em>Image credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/anger-sadness-boredom-anxiety-emotions-that-feel-bad-can-be-useful-217654">original article</a>.</em></p>

Mind

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Tourist arrested for disgusting act at sacred UNESCO World Heritage Site

<p>A tourist has been arrested after he committed this disgusting act on top of the Leshan Giant Buddha, a sacred UNESCO World Heritage Site in China. </p> <p>The man allegedly found a blind spot away from CCTV cameras, climbed over the security fence and on top of the statue. </p> <p>Once he reached the top of the monuments head, he proceeded to pull down his pants and urinate in front of horrified visitors who filmed the act. </p> <p>Security guards quickly removed the unidentified man and handed him over to police, after being informed of his actions. </p> <p>It is reported that the man was taken to a nearby hospital for psychiatric evaluation.</p> <p>The UNESCO World Heritage Site itself is a 71-metre-tall monument, which is considered to be the largest and tallest stone Buddha statue in the world. </p> <p>The Leshan Giant Buddha monument is located in the Sichuan Province of China, and was carved out of a cliff face between 713 and 803 AD. </p> <p>The statue and surrounding Mount Emei Scenic Area have been listed as a UNESCO World Heritage Site since 1996.</p> <p>This act is one of many incidences of tourists behaving badly across the world. </p> <p>In June 2023 a German tourist was detained after <a href="https://www.oversixty.com.au/travel/travel-trouble/tourist-accused-of-causing-over-8-000-in-damages-to-iconic-roman-statue" target="_blank" rel="noopener">climbing up</a> a 16th-century Fountain of Neptune, and was accused of causing over $8,000 in damages to the iconic statue. </p> <p>Prior to that, an Irish tourist landed himself into <a href="https://www.oversixty.com.au/finance/legal/tourist-busted-for-carving-name-into-world-s-most-famous-roman-relic" target="_blank" rel="noopener">trouble in Rome</a> after carving his and his girlfriend's name onto the walls of the Colosseum. </p> <p><em>Images: News.com.au</em></p>

Travel Trouble

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What are ‘good’ and ‘bad’ debts, and which should I pay off first?

<p><em><a href="https://theconversation.com/profiles/angel-zhong-1204643">Angel Zhong</a>, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a></em></p> <p>With the cost of living soaring and many struggling to get a pay rise, it’s not surprising people are using debt to navigate life’s financial twists and turns.</p> <p>Owing money can sometimes feel challenging, but not all debts should keep you awake at night.</p> <p>So which debts are good and which are bad? And in what order should you pay them off? As it all depends on your personal circumstances, all I can offer is general information and not financial advice. Ideally, you should seek guidance from an accredited financial adviser. But in the meantime, here are some ideas to consider.</p> <h2>What is a ‘good debt’?</h2> <p>Good debts can be strategic tools and help build a solid foundation for your future. They usually increase your net worth by helping you generate income or buy assets that increase in value.</p> <p>With good debts, you usually get back more than what you pay for. They usually have lower interest rates and longer repayment terms. But personal finance is dynamic, and the line between good and bad debt can be nuanced. If not managed properly, even good debts can cause problems.</p> <p>Some examples of “good debts” might include:</p> <p><strong>Mortgages</strong>: A mortgage allows you to buy a house, which is an asset that generally increases in value over time. You may potentially get tax advantages, such as <a href="https://www.ato.gov.au/forms-and-instructions/rental-properties-2023/other-tax-considerations">negative gearing</a>, through investment properties. However, it’s crucial not to overstretch yourself and turn a mortgage into a nightmare. As a rule of thumb, try avoid spending <a href="https://www.cnbc.com/select/mortgage-affordability/">more than 30% of your income</a> per year on your mortgage repayments.</p> <p><strong>Student loans</strong>: Education is an investment in yourself. Used well, student loans (such as <a href="https://www.studyassist.gov.au/help-loans/hecs-help">HECS-HELP</a>) can be the ticket to a higher-paying job and better career opportunities.</p> <h2>What is a ‘bad debt’?</h2> <p>“Bad debts” undermine your financial stability and can hinder your financial progress. They usually come with high interest rates and short repayment terms, making them more challenging to pay off. They can lead to a vicious cycle of debt.</p> <p>Examples of bad debts include:</p> <p><strong>Payday loans</strong>: A payday loan offers a quick fix for people in a financial tight spot. However, their steep interest rates, high fees and tight repayment terms often end up worsening a person’s financial problems. The interest and fee you may end up paying can get close to the loan amount itself.</p> <p><strong>Credit card debt:</strong> Credit cards can be like quicksand for your finances. If you don’t pay off your purchase on time, you’ll be subject to an annual interest rate of around <a href="https://www.rba.gov.au/statistics/tables/">19.94%</a>. For a A$3,000 credit card debt, for example, that could mean paying nearly $600 annual interest. Carrying credit card debt from month to month can lead to a seemingly never-ending debt cycle.</p> <p><strong>Personal loans:</strong> People usually take personal loans from a bank to pay for something special, such as a nice holiday or a car. They often come with higher interest rates, averaging around <a href="https://www.finder.com.au/personal-loans">10%</a>. Spending money that you don’t have can lead to prolonged financial headaches.</p> <p><strong>Buy-now-pay-later services:</strong> Buy-now-pay-later services often provide interest-free instalment options for purchases. This can be tempting, but the account fees and late payment fees associated with buy-now-pay-later services can lead to a long-term financial hangover. The convenience and accessibility of buy-now-pay-later services can also make it easy to get further and further into debt.</p> <h2>So in what order should I pay off my debts?</h2> <p>There is no one right answer to this question, but here are three factors to consider.</p> <p><strong>Prioritise high-interest debts</strong>: Start by confronting the debts with the highest interest rates. This typically includes credit card debt and personal loans. Paying off high-interest debts first can save you money and reduce your total debt faster.</p> <p><strong>Negotiate interest rates or switch lenders:</strong> Don’t be shy. A simple call to your lender requesting a lower rate can make a significant difference. You may also take advantage of sign-on offers and refinancing your loan with a new lender. In the banking business, customers are not usually rewarded for their loyalty.</p> <p><strong>Consider different repayment strategies:</strong> Choose a debt repayment strategy that aligns with your preferences. Some people get a psychological boost from paying off smaller debts first (this is often called the “<a href="https://www.wellsfargo.com/goals-credit/smarter-credit/manage-your-debt/snowball-vs-avalanche-paydown/#:%7E:text=The%20%22snowball%20method%2C%22%20simply,all%20accounts%20are%20paid%20off.">snowball method</a>”). Others focus on high-interest debts (often known as the “<a href="https://www.wellsfargo.com/goals-credit/smarter-credit/manage-your-debt/snowball-vs-avalanche-paydown/#:%7E:text=The%20%22snowball%20method%2C%22%20simply,all%20accounts%20are%20paid%20off.">avalanche method</a>”). Find what works for you. The most important thing is to have a plan and stick to it.</p> <p>Review the terms of each debt carefully. Certain loans offer flexibility in repayment schedules, while others may impose penalties for early settlement. Take note of these conditions as you develop your repayment plan.</p> <p>Debt can be a useful tool or a dangerous trap, depending on how you use it. By understanding the difference between good and bad debts, and by having a smart strategy for paying them off, you can take charge of your financial future.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/217779/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/angel-zhong-1204643"><em>Angel Zhong</em></a><em>, Associate Professor of Finance, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-are-good-and-bad-debts-and-which-should-i-pay-off-first-217779">original article</a>.</em></p>

Money & Banking

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Boss slammed for demanding "insane" farewell gift contribution

<p>A boss in London has been slammed after asking his employees to chip in almost $100 each for an expensive farewell gift for a co-worker. </p> <p>In a TikTok, London-resident Ben Askins read out the anonymous submission from one of the employees who was fed up after his manager “forced” everyone in the team to contribute because it was "compulsory". </p> <p>“Hey, noticed you hadn’t paid into the leaving present for Josh yet. Can you send me the £50 (AU$95) today? I want to put the purchase in by the end of the day,” the boss said in the text.</p> <p>Shocked by the "insane" amount of money, the employee replied: “Can I ask why it is so expensive?</p> <p>“Money is a little tight right now and to be asked to put in so much feels like a lot.”</p> <p>However, the manager didn't take his employee's financial situation into consideration, and said: “Josh has led the company for three years now and I think it’s nice gesture to show our appreciation.” </p> <p>The employee hit back: “I appreciate that but he makes so much more money than me and for me to be asked to put in so much feels weird especially as I never really worked with him”.</p> <p>But, the manager insisted that the employee needed to make a contribution. </p> <p>“This is compulsory I am afraid, it is not fair for me to ask some people and not others. Besides it isn’t that much all things considered," he said, and the employee conceded. </p> <p>It is unclear what happened after, but the texts have gone viral with over 2.2 million views thanks to Askins' <a href="https://www.tiktok.com/@ben.askins/video/7307322849407028513" target="_blank" rel="noopener">video</a>.</p> <p>Askins, who’s a managing director and co-founder of a digital agency, weighed in on the ordeal. </p> <p>“I don’t like this at all. I don’t mind leaving presents as a concept, right? But companies should pay it,” he said.</p> <p>“Companies should take responsibility, set a budget and they should pay for themselves. If you want to get something small for your best mate at work, that’s totally different, that’s well within your right.</p> <p>“But this sort of compulsory, ‘everyone’s got to chip in’, I absolutely hate," he added. </p> <p>He also said that the manager's actions are "really poor" and asking for that amount "is just ridiculous, it’s an insane amount". </p> <p>“It might not be much money for him but it is clearly a lot for this person so it’s just not fair what he’s doing,” he concluded. </p> <p><em>Images: TikTok</em></p>

Retirement Life

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"Bad news": Jimmy Barnes rushed into emergency open heart surgery

<p>Jimmy Barnes has shared a major health update with his fans, just hours before heading into an emergency surgery. </p> <p>The iconic musician took to Instagram to share that he is set to undergo open heart surgery, after a dangerous infection was unable to be controlled. </p> <p>The 67-year-old, who has only recently recovered from pneumonia, announced the news from his hospital bed on Wednesday. </p> <p>"Unfortunately I got some bad news yesterday….despite everyone's best efforts the bacterial infection I've been battling over the last fortnight has apparently now spread to my heart," Barnes wrote.</p> <p>"It's infected an otherwise healthy valve that was replaced some years ago due to a congenital defect, so l'll be getting open heart surgery over the next few hours to clear out this infection and put in a clean valve."</p> <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-permalink="https://www.instagram.com/p/C0xKOuBhSpS/?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/C0xKOuBhSpS/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by Jimmy Barnes (@jimmybarnesofficial)</a></p> </div> </blockquote> <p>After announcing the news himself on social media, Barnes' son David Campbell spoke about his father's condition on <em><a href="https://9now.nine.com.au/today/jimmy-barnes-undergoes-open-heart-surgery-after-bacterial-infection-spreads/f4c56d1e-cd25-4a2d-8b24-11b592a4aae8" target="_blank" rel="noopener">Today Extra</a></em>, saying his dad was more frustrated at letting his fans down than anything else.</p> <p>Just before being struck down with the infection, Barnes was due to headline the Rock the Boat 2023 cruise festival.</p> <p>"I am here to allay everyone's fears, he is in wonderful hands," Campbell said.</p> <p>"He loves to work and he is frustrated for the fans who have been booking tickets and coming to his shows, he is passionate about getting crews back up and running in Australia and performing with his band, but is grateful for the nurses and doctors and if he hadn't got bacterial pneumonia, he wouldn't have had this picked up."</p> <p>Campbell said the family were confident in the medical staff looking after his dad and said "it was a blessing" that the infection was picked up when it was. </p> <p>"He is in great hands and he will make a great recovery, so reach out to him on social media because all the love in the world will be good for him," he said.</p> <p><em>Image credits: Getty Images</em></p>

Caring

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"More bad days than good": Sad new pics of Bruce Willis emerge

<p>Bruce Willis' family are "soaking up every moment" with the Hollywood legend, as his health is continuing to deteriorate. </p> <p>The 68-year-old's family have shared new heartbreaking photos of the actor, which show a steep decline in his appearance and capabilities since the onset of his health issues. </p> <p>Willis was diagnosed with frontotemporal dementia at the beginning of 2023, nearly one year after announcing his retirement from acting due to aphasia, which causes difficulties with speech.</p> <p>Since his diagnosis, his family have continued to share updates on the actor's condition.</p> <p>Now, a source close to the family has revealed that the star’s health has worsened in recent weeks, and now there are “more bad days” than good. </p> <p>“Bruce has good days and bad days, but in the last two months, there are many more bad days than good,” a source told <span id="U831940059013HOG"><em><a href="https://www.usmagazine.com/celebrity-news/news/how-bruce-willis-family-is-supporting-him-as-he-battles-dementia/">US Weekly</a></em>.</span></p> <p>“This experience has brought the whole family even closer together. No one knows how much time Bruce has left, so they’re soaking up every moment they get with him.”</p> <p>Another source added that the four-time Golden Globe winner “has around-the-clock care, but at least one family member is always with him.” </p> <p>The beloved Hollywood action star has been spending his days alongside his wife, Emma Heming, ex-wife Demi Moore, and their collective five children, who all care for him throughout his difficult health journey.</p> <p><em>Image credits: Getty Images / Instagram</em></p> <p> </p>

Caring

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Gift-giving taboos that aren’t as bad as you think

<p><em><a href="https://theconversation.com/profiles/mary-steffel-213379">Mary Steffel</a>, <a href="https://theconversation.com/institutions/northeastern-university-1644">Northeastern University</a> and <a href="https://theconversation.com/profiles/elanor-williams-213382">Elanor Williams</a>, <a href="https://theconversation.com/institutions/indiana-university-1368">Indiana University</a></em></p> <p>There are many social norms that dictate gift-giving, including when, how and what to give as gifts.</p> <p>Interestingly, these norms don’t seem to be about making sure that recipients get the gifts they want. What makes for a good or bad gift often differs in the eyes of givers and recipients.</p> <p>In fact, behavioral science research shows that gifts that may seem “taboo” to givers might actually be better appreciated by recipients than they might think.</p> <h2>Taboo #1: giving money</h2> <p>Givers often worry that giving cash or gift cards might be seen as impersonal, thoughtless or crass. Yet <a href="http://static1.squarespace.com/static/5399fab2e4b083bff5af4518/t/5499c4fee4b0bb5843a0b371/1419363582068/Giver-Recipient+Discrepancies+in+Gift+Giving+Draft+12-17-14+FINAL.pdf">research</a> we have done with Robyn LeBoeuf of Washington University in St Louis shows that recipients prefer these more versatile gifts more than givers think they do.</p> <p>We find that givers underestimate how much recipients like seemingly impersonal monetary gifts, mistakenly thinking that they’ll prefer a traditional gift to a gift card, for instance, or a gift card to cash, when the opposite is true. And, contrary to givers’ expectations, recipients think that these less personal gifts are more thoughtful, too.</p> <p>Why don’t givers realize this? We find that givers tend to focus on recipients’ enduring traits and tastes and choose gifts that are tailored to those characteristics, and recipients are more likely to focus on their varying wants and needs and prefer gifts that give them the freedom to get whatever they currently need or desire most.</p> <p>Prompting givers to shift their focus from what recipients <em>are</em> like to what they <em>would</em> like makes them more likely to choose the versatile gifts that recipients prefer.</p> <h2>Taboo #2: giving a practical gift</h2> <p>A classic sitcom plotline involves the <a href="http://tvtropes.org/pmwiki/pmwiki.php/Main/GiftGivingGaffe">gift-giving gaffe</a>, with a prime example being the husband who buys his wife a vacuum cleaner or something else practical when the occasion seems to call for something more sentimental.</p> <p>These blundering husbands might not be as wrong as you’d think, though: research suggests that practical gifts are actually better-liked by recipients than givers expect. For instance, <a href="https://msbfile03.usc.edu/digitalmeasures/wakslak/intellcont/baskin%20wakslak%20trope%20novemsky%20(2014)-1.pdf">research</a> by Ernest Baskin of Saint Joseph’s University and colleagues demonstrates that givers tend to focus on how desirable a gift is, when recipients might prefer they think a little more about how easy that gift is to use.</p> <p>A gift certificate to the best restaurant in the state might not be so great a gift if it takes three hours to get there; your recipient might think that a gift certificate to a less noteworthy but closer restaurant is actually a better gift.</p> <p>In fact, even gifts that aren’t much fun at all, like the fabled vacuum cleaner, can make for great gifts in recipients’ eyes. <a href="https://static1.squarespace.com/static/50a5e160e4b0e80bad9bfe3d/t/567755bbc21b8664a205e822/1450661307640/SJDM+2015+Submission_ER_EFW.pdf">Work</a> that Williams has done with Emily Rosenzweig of Tulane University shows that recipients have a stronger preference for useful rather than fun gifts than givers expect them to have.</p> <p>We find that the best gifts people have received are much more useful than the best gifts they think they have given, and they want givers to put less emphasis on the fun features of a gift and more emphasis on its useful features than they themselves would when picking out a gift to give to someone else.</p> <h2>Taboo #3: giving an ‘uncreative’ gift</h2> <p>Givers often feel pressure to think of creative gifts that demonstrate how much thought they put into the gift and how well they know the recipient.</p> <p>This means that, even when they are given explicit instructions on what to purchase, givers frequently ignore recipients’ wish lists or gift registries and instead try to come up with ideas for gifts by themselves. Givers think that their unsolicited gift ideas will be appreciated just as much as the ideas on wish lists and registries, but <a href="http://static1.squarespace.com/static/55dcde36e4b0df55a96ab220/t/55e746dee4b07156fbd7f6bd/1441220318875/Gino+Flynn+JESP+2011.pdf">recipients would rather</a> have the gifts they requested.</p> <p>Another implication of this is that givers often pass up gifts they know would be better-liked in favor of getting different gifts for each person they give a gift to, according to <a href="http://static1.squarespace.com/static/5399fab2e4b083bff5af4518/t/539a15b3e4b0bf580fb57539/1402607027977/SteffelLeBoeuf2014.pdf">research</a> by Steffel and LeBoeuf. Givers feel like they are being more thoughtful by getting something unique and creative for each person on their shopping list, but recipients would rather have what’s on the top of their wish list, especially if they are unlikely to compare gifts.</p> <p>We find that encouraging givers to consider what recipients would choose for themselves before choosing a gift makes them more likely to go ahead and get the same better-liked gift for more than one recipient.</p> <h2>Taboo #4: giving a gift that can’t be unwrapped</h2> <p>The very idea of exchanging gifts suggests to people that they need to give something that can be tied up with a pretty bow and then unwrapped, but, in fact, some of the best gifts aren’t things at all.</p> <p>A <a href="http://static1.squarespace.com/static/5394dfa6e4b0d7fc44700a04/t/547d589ee4b04b0980670fee/1417500830665/Gilovich+Kumar+Jampol+%28in+press%29+A+Wonderful+Life+JCP.pdf">wealth of research</a> has shown that money is often better spent on experiences than on material goods, and this seems to be true for gifts as well as personal purchases.</p> <p>Joseph Goodman of Washington University in St Louis and Sarah Lim of Seoul National University <a href="http://apps.olin.wustl.edu/faculty/goodman/Giving%20Happiness.pdf">have found</a> that givers think that material items that can be physically exchanged and unwrapped make for better gifts, when gifts that are experiences actually make recipients happier.</p> <p>Experiential gifts have benefits beyond simply boosting their recipients’ enjoyment, as well. Cindy Chan of the University of Toronto and Cassie Mogilner of the University of Pennsylvania <a href="https://www.rotman.utoronto.ca/-/media/Files/Programs-and-Areas/Marketing/papers/ChanMogilner2013.pdf">have shown</a> that receiving an experiential gift prompts stronger emotional reactions in recipients, and this makes them feel closer to the person who gave them the gift. In other words, opt for the swing dance lessons over the sweater – it will make the recipient happier, and bring the two of you closer together, to boot.</p> <h2>If you still can’t think of a gift…</h2> <p>Gift-giving, especially around the holidays, can be a stressful process for both giver and recipient. An understanding of which gift-giving norms are misguided can perhaps relieve some of this stress and lead to better gifts and happier recipients (and givers, too).</p> <p>But even if givers ignore this advice, there is hope: one last taboo to bust is the taboo on regifting. According Gabrielle Adams of the London Business School and colleagues, givers <a href="http://www.people.hbs.edu/mnorton/adams%20flynn%20norton.pdf">aren’t as bothered</a> by regifting as recipients think.</p> <p>Even if what you get is not what you want, you can pass it along to someone else, and hope that next time, the norms will work in your favor.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/52293/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/mary-steffel-213379"><em>Mary Steffel</em></a><em>, Assistant Professor of Marketing, <a href="https://theconversation.com/institutions/northeastern-university-1644">Northeastern University</a> and <a href="https://theconversation.com/profiles/elanor-williams-213382">Elanor Williams</a>, Assistant Professor, <a href="https://theconversation.com/institutions/indiana-university-1368">Indiana University</a></em></p> <p><em>Image credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/gift-giving-taboos-that-arent-as-bad-as-you-think-52293">original article</a>.</em></p>

Money & Banking

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How does Australia’s health system stack up internationally? Not bad, if you’re willing to wait for it

<p><em><a href="https://theconversation.com/profiles/stephen-duckett-10730">Stephen Duckett</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a></em></p> <p>When things are going bad in the health system, we are reassured we’ve got one of the best health systems in the world. But we’re rarely told where we actually stand relative to others.</p> <p>A <a href="https://www.oecd.org/health/health-at-a-glance/">new report</a> from the Organisation for Economic Cooperation and Development (OECD) shows where Australia is doing relatively well – and not so well. The report is more than 200 pages with dozens of charts and tables.</p> <p>Here we highlight five charts showing Australia’s relative performance. Overall, Australia’s health system performs well, but can come after long waits. And our use of antibiotics is trending in the wrong direction.</p> <h2>1. We spend less than average but live longer than average</h2> <p>Despite the rhetoric about the unsustainability of the health system, Australia performs well. When mapping health expenditure against life expectancy, Australia (marked by the red dot) sits in the best performing quadrant – and has done so for the past decade.</p> <p><iframe id="tc-infographic-996" class="tc-infographic" style="border: none;" src="https://cdn.theconversation.com/infographics/996/32f7548791bf05b7559d74976bfa0b955319adc5/site/index.html" width="100%" height="400px" frameborder="0"></iframe></p> <p>In contrast, the United States is stuck in the worst performing quadrant for the whole period – significantly higher spending than other countries with worse life expectancy.</p> <p>The life expectancy measure is used here but it involves an implicit assumption that the principal impact on life expectancy is from the health system, which is not really the case. Nevertheless, it is a good measure of overall system performance and combined with spending provides a good measure.</p> <h2>2. Most Australians rate their health as good or very good</h2> <p>The vast majority of Australians (about 85%) rate their health as good or very good, with Australia performing better on this metric than most other similar countries. Often good health is conflated with good health care, and the data show that Australia also has more doctors per head than other countries.</p> <p><iframe id="Ygo7Z" class="tc-infographic-datawrapper" style="border: none;" src="https://datawrapper.dwcdn.net/Ygo7Z/1/" width="100%" height="400px" frameborder="0"></iframe></p> <p>The founding charter of the World Health Organization (WHO) recognised that health is not just the absence of disease, but a “<a href="https://www.who.int/about/accountability/governance/constitution">state of complete physical, mental and social well-being</a>”. This points to a flaw in the nexus between good health and more health professionals. The WHO focus on well-being helps to explain why it is not surprising that, looking across countries, the number of doctors doesn’t appear to be a key determinant of performance on self-rated health.</p> <h2>3. It’s harder to get a bed in aged care</h2> <p>About 30% of people in OECD countries are over 65, while the Australian proportion is about 20%. The proportion of over-65s is rising everywhere.</p> <p>A minority of older Australians (14%) use aged care, with most of these using home care. However, monitoring access to residential aged care (represented here by the number of long-term care beds per thousand population over 65) might act as a “canary in the coal mine”, highlighting where access problems exist.</p> <p><iframe id="lBe4O" class="tc-infographic-datawrapper" style="border: none;" src="https://datawrapper.dwcdn.net/lBe4O/1/" width="100%" height="400px" frameborder="0"></iframe></p> <p>In Australia, access to aged care beds is falling, by about 27% between 2011 and 2021. We started in the middle of the pack so this is a concern and probably contributes to more Australians being stuck in acute hospitals, rather than being in more appropriate accommodation in residential aged care. This “<a href="https://www.ama.com.au/articles/hospital-exit-block-symptom-sick-system">exit block</a>” in turn leads to problems of ambulance ramping.</p> <h2>4. Australians wait too long for public hospital hip replacements</h2> <p>Most publicly funded health systems are characterised by long waiting times for access to planned procedures such as hip replacements. Some waiting is to be expected as part of efficient management of operating theatre scheduling. But long waits, especially when the person is in pain, reflect poorly on management of the public hospital system.</p> <p><iframe id="LNntD" class="tc-infographic-datawrapper" style="border: none;" src="https://datawrapper.dwcdn.net/LNntD/2/" width="100%" height="400px" frameborder="0"></iframe></p> <p>The data shows that almost two-thirds of people waiting for hip replacement surgery in Australia waited more than three months. This is marginally worse than the OECD average. Unfortunately, our performance is deteriorating.</p> <p>A number of states, such as <a href="https://www.health.vic.gov.au/planned-surgery-reform-blueprint">Victoria</a>, have developed strategies to improve the performance of the planned procedure system, or have identified opportunities for <a href="https://www.sahealth.sa.gov.au/wps/wcm/connect/public+content/sa+health+internet/about+us/about+sa+health/reporting+and+advisory+groups/health+performance+council/health+performance+council+reports">efficiency improvements in public hospitals</a> which would help address this issue.</p> <p>Although it’s understandable that <a href="https://www.sciencedirect.com/science/article/pii/S2049080122011554">planned procedures were affected</a> by the first few years of the COVID pandemic, governments should have adapted their funding and provision systems to bring waiting times back to the pre-pandemic levels.</p> <h2>5. Our use of antibiotics is going in the wrong direction</h2> <p>Antibiotics have saved millions of lives. But public health experts have long recognised the emerging <a href="https://www.who.int/news-room/fact-sheets/detail/antimicrobial-resistance">problem of antimicrobial resistance</a>, where inappropriate use of these drugs can lead to their reduced effectiveness over time.</p> <p>Worldwide campaigns to promote appropriate use of antibiotics are bearing fruit and across the OECD, use of antibiotics is going down.</p> <p>Unfortunately, Australia’s trend is in the reverse direction.</p> <p><iframe id="AK4GO" class="tc-infographic-datawrapper" style="border: none;" src="https://datawrapper.dwcdn.net/AK4GO/1/" width="100%" height="400px" frameborder="0"></iframe><!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/218031/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/stephen-duckett-10730">Stephen Duckett</a>, Honorary Enterprise Professor, School of Population and Global Health, and Department of General Practice, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a></em></p> <p><em>Image </em><em>credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-does-australias-health-system-stack-up-internationally-not-bad-if-youre-willing-to-wait-for-it-218031">original article</a>.</em></p>

Caring

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Is cracking your knuckles bad for you?

<p><strong>Snap. Crackle. Pop. </strong></p> <p>No, it’s not the cereal, it’s tribonucleation, the technical term for cracking your knuckles. Whether done out of habit, stress or just because it feels good, you’ve likely been warned by someone who means well (or has just had enough of the sound) that it will give you arthritis.</p> <p>But their warning doesn’t have much merit, according to most medical professionals.</p> <p>One doctor was so eager to prove his nagging family wrong that he cracked the knuckles in his left hand at least 36,500 times (by his count) for over 50 years while leaving his right hand untouched. Dr Donald Unger, an allergist, did this in the name of science, though he seems to have been at least as motivated by an eventual “I told you so”. Publishing his findings in a letter to the scientific journal Arthritis &amp; Rheumatology in 2004, he said that “There was no arthritis in either hand, and no apparent differences between the two hands.”</p> <p>His findings are, of course, anecdotal, although often cited by professionals in the field. But do they mean that there are no side effects to cracking your knuckles (or other parts of your body for that matter)?</p> <p><strong>Is cracking your knuckles bad for you?</strong></p> <p>“As best we understand, it seems to be neutral,” says Dr Erin Brown, a clinical professor at the University of British Columbia. “There’s not a lot of research about this,” he adds, but “other studies have not found that it’s associated with arthritis.”</p> <p>Despite this, the popping noise can be disconcerting/annoying for some. What is the sound we hear when someone cracks a knuckle or other joint? It has to do with gas bubbles that form in the synovial fluid, which lubricates your joints, when two solid surfaces (i.e. your bones) move apart temporarily, creating a sort of suction.</p> <p>There’s been some debate over the years over whether the sound happens when that gas bubble bursts or when it’s formed. Recent studies using MRIs show that these little gas bubbles persist even after the ‘pop’ has been heard, suggesting that it’s the creation of the bubbles that makes the noise.</p> <p><strong>Listen up!</strong></p> <p>And if you’re one of the people irritated by the sound, that could be because mathematicians have found that the sound produced by cracking your knuckles can reach up to 83 decibels, which is louder than the average radio and similar to city traffic from inside a car.</p> <p>Whether you love it or hate it, up to 45 percent of you do it, and many describe a feeling of relief from doing so. Some of that could be because after a joint is cracked, there’s a slightly increased range of motion, so you feel more flexible.</p> <p>Of course, there are some things to watch—er, listen—out for.</p> <p><strong>Should I be worried about hearing other bones crack?</strong></p> <p>“As you get older, a lot of us have knees or something else that creaks. You sit down and you get up and you can hear them snapping and cracking. That’s a different thing,” says Dr Brown. “That is the bones actually rubbing against each other, and that can be a sign of wear and tear.”</p> <p>He also mentions that while he’s never seen it, there have been odd cases where someone can dislocate a joint when it pops out of place. But when it comes to basic knuckle cracking, however, Dr Brown assures us that if it feels okay, we’re free to keep doing it.</p> <p>Still, if you’re cracking any part of your body, heed the doctor’s orders – if it “doesn’t feel right, then it’s probably worth having assessed because it could be something else.”</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/is-cracking-your-knuckles-bad-for-you" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

Body

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15 money-saving habits self-made millionaires have in common

<p><strong>Start saving smarter</strong></p> <p>Learning how to save money like a self-made millionaire can mean the difference between stressing to dress and dressing to impress. It can help you retire younger so you’re able to see more of the world sooner. It can mean finally building that dream house. And more than anything, it can mean having the money when you truly need it.</p> <p>But let’s face it: Not all of us are natural savers. We waste our money on frivolous supermarket buys we’re convinced we have to have in the moment. We don’t bother with high-yield savings or investment accounts. And we have a tendency to try to keep up with the Joneses. In other words, we could really use the help of a self-made millionaire who not only knows the tricks to getting rich but is also skilled at saving. Luckily, we talked to some financial geniuses who were willing to share their expert tips on the money-saving strategies all self-made millionaires share.</p> <p>Whether you’re planning to retire at 30 or are opening your first savings account, these are the money-saving habits you should borrow from self-made millionaires to become one yourself someday.</p> <p><strong>They follow the 50-30-20 rule</strong> </p> <p>Forget complicated budgeting or uncomfortable belt-tightening; the secret to saving big might boil down to three simple numbers. Kimberly Palmer, a personal finance expert at NerdWallet, says that many a self-made millionaire follows the “50-30-20” rule.</p> <p>Using this formula, they put aside 50% of the money they earn for savings and necessities such as rent and groceries, 30% for lifestyle purchases like new clothing and 20% for fun activities like concerts or eating out. By regularly and intentionally setting aside a fixed amount of savings, the self-made millionaire builds a nest egg faster.</p> <p>Ready to try it for yourself? To get started, download a budget app to help you divvy up your income accordingly. “You might find that with some adjustments, such as shifting your food spending toward groceries and away from takeout and restaurants, or cutting back on monthly subscriptions, you can take steps toward reaching your wealth-building goals,” Palmer says.</p> <p><strong>They automate their finances</strong></p> <p>Budgeting is a smart move, but there are times when it can backfire, according to nine-time New York Times bestselling author David Bach, the founder of FinishRich.com. “You’re too busy, and you will just get frustrated and fail,” he says.</p> <p>Instead, self-made millionaires automate their financial lives so they can’t fail. That includes setting up a regular deposit into their savings accounts to be automatically withdrawn from their pay.</p> <p>Bach also recommends using autopay for many of your bills, including car payments, mortgage payments and credit card bills. Doing so helps you avoid missing a payment and getting hit with those pesky late fees, saving you money in the long run. Just make sure to leave out any of these bills you shouldn’t put on autopay.</p> <p><strong>They spend less than they earn</strong></p> <p>Believe it or not, “self-made millionaires don’t necessarily look like millionaires on the outside,” according to Palmer. Rather than spending money on flashy holidays or new clothes, “they often spend less than they earn so they can put their money into savings and investments,” she says.</p> <p>To maximise your savings like a self-made millionaire would, Palmer recommends taking stock of your personal spending and cutting back on categories that matter less to you. For example, if you enjoy taking a big holiday every year, consider cooking lunches and dinners at home to curb your spending at restaurants. On the flip side, maybe you would rather have a smaller clothing budget and create a capsule wardrobe to free up spending for dining out with your friends.</p> <p><strong>They avoid "want spending"</strong></p> <p>Another way self-made millionaires avoid spending more than they earn? They never fall into the trap of “want spending,” according to Tom Corley, an expert on wealth creation and author of Rich Habits. “According to Census Bureau data, there are approximately 30 million people who make more than they need but who are, nonetheless, one pay away from poverty,” he explains. “These individuals engage in something called want spending.”</p> <p>Are you a “want spender”? Corley’s research found that some of the biggest indicators include:</p> <ul> <li>Surrendering to instant gratification, forgoing savings in order to buy things you want now, be it a 60-inch TV, nice holiday, expensive car or fancy pair of shoes</li> <li>Spending too much going out to eat or ordering in</li> <li>Incurring debt in order to finance your standard of living</li> </ul> <p>Essentially, want spenders create their own poverty by rationalising their desire to spend in various ways, whether it be by planning to make more money in the future or relying on the economy improving down the line. That’s why self-made millionaires shun spending money on their wants and focus more on their needs and savings. That said, if you do want to make a purchase that you didn’t budget for, here are some quick ways to earn extra cash.</p> <p><strong>They're smart spenders </strong></p> <p>Impulse purchases can happen to the best of us. No, you didn’t need the trucker hat at the petrol station on your long, boring road trip. And yes, stuff like that, when made a habit, adds up. To prevent extraneous spending and save more money, Corley suggests a few specific strategies that self-made millionaires followed in his research:</p> <ul> <li>They buy in bulk. “If done properly and with the right items, buying in bulk can save your household money and reduce waste,” he says. Toilet paper, soap, laundry detergent, paper towels and shampoo are items proven much cheaper when bought in larger sizes. Prioritise food items like applesauce, canned goods or yoghurt, which can be portioned into glass jars and saved for future use.</li> <li>They create a meal plan. “If you can sketch out a menu for the week that utilises similar ingredients, you’ll have a more focused trip to the supermarket, and you’ll end up throwing less away weeks after it’s been shoved to the back recesses of the refrigerator,” says Corley. “Making a conscious effort here saves you money, and it keeps food waste out of landfills.” For other smart tricks to save money on groceries, consider following a budget grocery list and learning how to find coupons.</li> <li>They reduce energy costs. “Lowering your energy consumption is low-hanging fruit when it comes to cutting monthly expenses,” he explains. This can be as simple as swapping incandescent bulbs for CFLs or LEDs to lower your utility bill.</li> </ul> <p><strong>They prevent lifestyle creep </strong></p> <p>Whether you tried out a new side hustle idea or learned how to negotiate for a higher salary, you’re now bringing in more money. But be careful! It’s all too tempting to splurge on a bigger house or fancier car as your income grows. “It’s a common habit among many who suddenly find themselves making more money,” Corley says. But self-made millionaires avoid increasing their standard of living in order to match their growing income—a money-burning practice called lifestyle creep.</p> <p>In fact, Corley’s research found that a whopping 64% of self-made millionaires lived in a modest, middle-class home; 44% purchased used cars; 41% spent less than $3000 on their annual holiday; and 28% mowed their own lawn to save money.</p> <p>Here’s why lifestyle creep can hurt you financially: “Once you spend your money, it’s gone,” Corley says. “When you hit a bump in the road, such as a job loss, you are then forced to sell your stuff. If the stuff you purchased depreciated in value, you get pennies on the dollar.”</p> <p>As a good rule of thumb, he recommends spending no more than 25% of your annual net pay on housing costs and 5% on car costs, no matter how much you earn.</p> <p><strong>They don't lend money to friends or family </strong></p> <p>The self-made millionaire knows that your love for your family and friends shouldn’t be measured by your generosity, but sometimes that’s exactly what it comes down to. You’re inevitably left in an awkward bind: If you don’t provide a loan, there can be tension, but if you do, you may never get the funds back and might find yourself resenting your pal. “You will lose both your friend and the money, and you’re not a bank,” advises Bach.</p> <p>Say you do lend them money. Did you come up with an agreement for a timeline for repayments? When it comes to friends or family, setting such boundaries can be difficult, but it’s even more awkward to continuously ask for the money back.</p> <p>If self-made millionaires absolutely must lend money to someone near and dear, they make sure the loan isn’t open-ended. Bach recommends coming up with a timeline and sticking to it. You can also take advantage of companies that specialise in peer-to-peer lending, like Zirtue, which formalises loans between family members and friends.</p> <p><strong>They're frugal, not cheap </strong></p> <p>Although it may seem counterintuitive, buying cheaper products is not a common money-saving habit among self-made millionaires. In fact, Corley’s research found that 66% of poor people admitted to being cheap. “Cheap, to them, meant spending their money on the cheapest product or service available,” he explains. But cheap products break or deteriorate at a much quicker rate than quality products, which means you end up spending more in the long run.</p> <p>He also points out that, when looking for services, those who provide cheap ones are typically inexperienced or not very good at what they do. “If they were good, they would be able to command higher prices. Cheap service providers can get you in a lot of trouble, especially when it comes to taxes, legal representation or even just getting your car fixed. Cheap service providers are able to keep their fees down by paying their staff lower wages. This means they are not getting the best staff or are settling for inexperienced staff.”</p> <p>Being cheap won’t make you poor, but it will mean you save less money because you’re constantly shelling out for new products or services to replace the low-quality ones you bought in the first place. Self-made millionaires focus on buying fewer, higher-quality products that will last a long time.</p> <p><strong>They don't play the comparison game</strong></p> <p>Keeping up with the Joneses is more tempting (and common!) then you might think. According to a recent NerdWallet survey, 83% of Americans say they overspend due to social pressures from seeing others dining at expensive restaurants or taking fancy trips abroad. “It’s easy to get caught up in overspending, especially when you see peers or neighbours spending more than you on cars, houses or vacations,” Palmer says.</p> <p>But when rich people feel green with envy, Palmer says, they put things into perspective—and keep in mind that what they’re seeing may not be the entire picture. “It’s important to take a step back and realise you might not want the same things they have, or they might be creating financial stress for themselves by buying those things,” she says.</p> <p><strong>They pay themselves first </strong></p> <p>By setting aside a portion of their income every day, week or month—in other words, “paying yourself first”—self-made millionaires take one of the most important steps towards building wealth, according to Bach. “You’re going to work 90,000 hours over your lifetime; you should keep at least an hour a day of the income,” he says.</p> <p>He recommends setting aside an hour’s worth of your income each day and then saving and investing it—preferably automatically to begin earning some passive income and reach that high-roller status.</p> <p><strong>They find a passive income source</strong></p> <p>Speaking of passive income, self-made millionaires save even more money by investing their savings in an account that creates passive income through accumulated interest, such as a high-yield savings or investment account. There are several types of accounts to consider, and ultimately, the one you choose will depend on your financial goals.</p> <p>“No strategy is a one-size-fits-all approach, since everyone’s financial situation is unique and different,” Palmer says. She recommends speaking with a financial advisor to learn the right strategy for you and to avoid the most common retirement-planning mistakes.</p> <p><strong>They put away the credit card</strong></p> <p>Credit cards can sabotage even the best of savers, according to Corley. “Credit card use can easily get out of control,” he says. “If you rely on credit cards to pay for ordinary living expenses, that means you are living beyond your means.”</p> <p>Not only are there high interest rates on credit card debt, but paying with plastic could also trick you into spending more money. In a study published in the journal Marketing Letters, MIT researchers found that shoppers spend up to 100% more when paying with a credit card—and were even willing to pay twice as much for an item as those who paid in cash.</p> <p>The 100-day credit card money-saving challenge could help you break bad spending habits, according to Corley. Essentially, the goal is to go 100 days without using your credit cards for purchases. The result? “Having to use cash or your ATM card forces spending awareness and restricts how much you can spend,” Corley says.</p> <p><strong>They design their dreams </strong></p> <p>What do you want your life to look like in five, 10 or 20 years? Self-made millionaires always know their answer to this question, Corley says. He calls this dream-setting or creating a clear vision of your ideal future life. From there, you should set and pursue financial goals that will help you accomplish those dreams. “Dream-setting is a springboard for creating the goals you’ll need in order to help you get to your destination,” he says.</p> <p>For example, if you want to earn a master’s degree so you can get a job with a higher salary, you can set goals like setting aside two hours every day to study for the graduate record exam (GRE). “Goals are the transportation system to your ideal future life,” Corley says. “Once you have a clear vision of your destination, the goals you’ll need to achieve will magically manifest themselves out of thin air.”</p> <p><strong>They invest in themselves </strong></p> <p>There’s no question that saving and investing your money is key to accumulating wealth fast. But according to Corley, the first (and most important!) money-saving habit that self-made millionaires practice is investing in themselves—whether that means reading for at least 30 minutes a day, listening to podcasts during a long commute or seeking out career mentors.</p> <p>Exactly how should you invest in yourself? The self-made millionaires in Corley’s research focused their daily reading on content that was directly related to the dreams and goals they were pursuing.</p> <p><strong>They never give up</strong></p> <p>Maybe it sounds cliche, but it’s the type of mindset that will keep you above water. “No matter what happens, no matter how many times you fail, as long as you get up and try again, you haven’t lost,” says Bach. So commit to the sort of money-saving tricks a self-made millionaire would follow, but give yourself a break if you fall off the wagon. Dust yourself off and recommit to your saving strategies.</p> <p><em>Image credits: Getty Images </em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.com.au/food-home-garden/money/15-money-saving-habits-self-made-millionaires-have-in-common?pages=1" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

Money & Banking

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Martin Scorsese exposes Leo DiCaprio’s irritating on-set habit

<p dir="ltr">Martin Scorsese has exposed Leo DiCaprio’s irritating on-set habit that came to light while the pair were filming the new movie <em>Killers of the Flower Moon</em>. </p> <p dir="ltr">The award-winning director called out the A-list actor in a conversation with the <em><a href="https://www.wsj.com/style/martin-scorsese-killers-flower-moon-b4989f0c" target="_blank" rel="noopener">Wall Street Journal</a></em>, saying that the <em>Titanic</em> star tends to flesh details out and improv while filming, describing his technique as “endless, endless, endless!”</p> <p dir="ltr">Although Scorsese and DiCaprio have worked together on six other films, there was one more actor on the set of the new film that could not stand the ad libbing: Robert de Niro.</p> <p dir="ltr">“Then Bob didn’t want to talk,” Scorsese explained. “Every now and then, Bob and I would look at each other and roll our eyes a little bit. And we’d tell him, ‘You don’t need that dialogue.’”</p> <p dir="ltr">While de Niro wasn’t able to deal with DiCaprio’s improv, director Quentin Tarantino said the actor’s famous freakout scene as Rick Dalton in <em>Once Upon a Time in Hollywood </em>“wasn’t in the script,” but was brought to the table by DiCaprio himself, and took the film to another level. </p> <p dir="ltr">Despite the “endless” technique of DiCaprio’s acting, Scorsese said the actor was instrumental in the film’s success, after he helped determine that the film needed a rewrite in order to avoid being a “movie about all the white guys.”</p> <p dir="ltr">“It just didn’t get to the heart of the Osage,” DiCaprio told <em><a href="https://deadline.com/2023/05/martin-scorsese-interview-killers-of-the-flower-moon-leonardo-dicaprio-robert-de-niro-1235359006/" target="_blank" rel="noopener">Deadline</a></em> in May, with reference to the original script. </p> <p dir="ltr">“It felt too much like an investigation into detective work, rather than understanding from a forensic perspective the culture and the dynamics of this very tumultuous, dangerous time in Oklahoma.”</p> <p dir="ltr"><em>Killers of the Flower Moon</em> is in cinemas now. </p> <p dir="ltr"><em>Image credits: Getty Images</em></p>

Movies

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It wasn’t just a tree: why it feels so bad to lose the iconic Sycamore Gap tree and others like it

<p><em><a href="https://theconversation.com/profiles/rebecca-banham-830381">Rebecca Banham</a>, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a></em></p> <p>The famous <a href="https://oversixty.com.au/finance/legal/you-can-t-forgive-that-teen-arrested-after-felling-of-iconic-200-year-old-tree" target="_blank" rel="noopener">Sycamore Gap tree</a> was felled last week, prompting global expressions of sorrow, anger and horror. For some, the reaction was puzzling. Wasn’t it just a single tree in northern England? But for many, the tree felt profoundly important. Its loss felt like a form of grief.</p> <p>Trees tell us something important about ourselves and who we are in the world. That is, they contribute to <a href="https://www.tandfonline.com/doi/full/10.1080/23251042.2020.1717098">ontological security</a> – our sense of trust that the world and our selves are stable and predictable.</p> <p>Trees – especially those celebrated like England’s sycamore or Tasmania’s 350-year-old El Grande mountain ash – feel like they are stable and unchanging in a world where change is constant. Their loss can destabilise us.</p> <h2>What makes a tree iconic?</h2> <p>Individual trees can become important to us for many reasons.</p> <p>When the wandering ascetic Siddhartha Gautama sat at the foot of a sacred fig around 500 BCE, he achieved the enlightenment which would, a few centuries later, lead to his fame as the Buddha. This sacred fig would become known as the Bodhi Tree. One of its descendants <a href="https://www.britannica.com/plant/Bo-tree">attracts millions</a> of pilgrims every year.</p> <p>Sometimes a tree becomes iconic because of its association with pop culture. U2’s hit 1987 album <em>The Joshua Tree</em> has inspired fans to seek out the tree on the cover in the United States’ arid southwest – <a href="https://www.rollingstone.com/feature/u2s-the-joshua-tree-10-things-you-didnt-know-106885/">a potentially dangerous trip</a>.</p> <p>Other trees become famous because they’re exceptional in some way. The location of the world’s tallest tree – a 115-metre high redwood known as Hyperion – is <a href="https://www.smithsonianmag.com/smart-news/the-worlds-tallest-tree-is-officially-off-limits-180980509/">kept secret for its protection</a>.</p> <p>Niger’s Tree of Ténéré was known as the world’s most isolated, eking out an existence in the Sahara before the lonely acacia was accidentally knocked down by a truck driver in 1973. Its site is <a href="https://www.atlasobscura.com/places/last-tree-tenere">marked by a sculpture</a>.</p> <p>In 2003, the mountain ash known as El Grande – then the world’s largest flowering plant – was accidentally killed in a burn conducted by Forestry Tasmania. The death of the enormous tree – 87 metres tall, with a 19 metre girth – drew <a href="https://catalogue.nla.gov.au/catalog/3945157">“national and international”</a> media attention.</p> <p>This year, <a href="https://www.abc.net.au/news/2023-08-14/vandalism-sacred-birthing-tree-buangor-police-investigate/102726014">vandals damaged</a> a birthing tree sacred to the local Djab Wurrung people amidst conflicts about proposed road works in western Victoria.</p> <p>And in 2006, someone poisoned Queensland’s Tree of Knowledge – a 200-year-old ghost gum <a href="https://www.australiantraveller.com/qld/outback-qld/longreach/tree-of-knowledge-is-dead/">famous for its connection</a> to the birth of trade unionism in Australia. Under its limbs, shearers organised and marched for better conditions. The dead tree has been preserved in a memorial.</p> <h2>What is it to lose a tree?</h2> <p>Sociologist Anthony Giddens defines ontological security as a <a href="https://books.google.com.au/books/about/Modernity_and_Self_Identity.html?id=Jujn_YrD6DsC&amp;redir_esc=y">“sense of continuity and order in events”</a>.</p> <p>To sustain it, we seek out feelings of safety, trust, and reassurance by engaging with comfortable and familiar objects, beings and people around us – especially those important to our self-identity.</p> <p>When there is an abrupt change, it challenges us. If your favourite tree in your street or garden dies, you mourn it – and what it gave you. But we mourn at a distance too – the Sycamore Gap tree was <a href="https://www.theguardian.com/uk-news/gallery/2023/sep/28/hadrians-wall-sycamore-gap-tree-in-pictures">world-famous</a>, even if you never saw it in real life.</p> <p>In <a href="https://figshare.utas.edu.au/articles/thesis/Seeing_the_forest_for_the_trees_ontological_security_and_experiences_of_Tasmanian_forests/23238422">my research</a>, I have explored how Tasmanian forests – including iconic landscapes and individual trees – can give us that sense of security we all seek in ourselves.</p> <p>As one interviewee, Leon, told me:</p> <blockquote> <p>These places should be left alone, because in 10,000 years they could still be there. Obviously I won’t be, we won’t be, but perhaps [the forest will be].</p> </blockquote> <p>Temporality matters here. That is, we know what to expect by looking to the past and imagining what the future could be. Trees – especially ancient ones – act as a living link between the past, present, and future.</p> <p>As my interviewee Catherine said:</p> <blockquote> <p>You lie under an old myrtle and you just go, ‘wow - so what have you seen in your lifetime?’ Shitloads more than me.</p> </blockquote> <p>That’s why the loss of the Sycamore Gap tree has upset seemingly the entire United Kingdom. The tree was famous for its appearance: a solitary tree in a <a href="https://www.northumberlandnationalpark.org.uk/places-to-visit/hadrians-wall/sycamore-gap/">photogenic dip</a> in the landscape.</p> <p>Its loss means a different future for those who knew it. It’s as if you were reading a book you know – but someone changed the ending.</p> <h2>Loss of connection</h2> <p>We respond very differently when humans do the damage compared to natural processes. In one study, UK homeowners found it <a href="https://www.tandfonline.com/doi/full/10.1080/13698570802381162">harder to accept</a> their house being burgled than for it to be flooded, seeing flooding as more natural and thus less of a blow to their sense of security.</p> <p>This is partly why the sycamore’s death hurt. It didn’t fall in a storm. It was cut down deliberately – something that wasn’t supposed to happen.</p> <p>The sycamore was just a tree. But it was also not just a tree – it was far more, for many of us. It’s more than okay to talk about what this does to us – about how the loss of this thread of connection makes us grieve.</p> <p>Yes, we have lost the Sycamore Gap tree, just as we lost El Grande and many others. It is useful to talk about this - and to remember the many other beautiful and important trees that live on. <!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/214841/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/rebecca-banham-830381"><em>Rebecca Banham</em></a><em>, Postdoctoral fellow, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/it-wasnt-just-a-tree-why-it-feels-so-bad-to-lose-the-iconic-sycamore-gap-tree-and-others-like-it-214841">original article</a>.</em></p>

Travel Trouble

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11 simple daily habits of couples in healthy relationships

<p><strong>The secrets of happy relationships </strong></p> <p>Do you expect your partner to take out the bins every week without ever being thanked? Can you recall the last time you paid your partner a compliment? Find out the secrets of people in a happy and healthy relationship.</p> <p><strong>They Netflix and chill together </strong></p> <p>There are many little ways to boost your marriage – and chief among them is simple companionship. Even if you’re couch surfing, do it together. Spending time with one another is one of the highlights of a healthy relationship. If he’s reading a book, grab one and cuddle up next to him. Bring him a drink while he’s mowing the lawn. Does washing the car bore you to tears? Then simply stand nearby and chat while he suds it up.</p> <p>“In the beginning, couples go out of their way to impress each other and create new ‘first memories’ together,” says Julie Spira, an online dating expert, CEO of Cyber-Dating Expert and author of <em>The Perils of Cyber-Dating</em>. “After a while, just being together rises to the top of the relationship totem pole.” And there’s nothing wrong with a good binge-watch. One study found a direct link between media consumption while together and relationship satisfaction.</p> <p><strong>They compliment one another</strong></p> <p>Here’s how to have a healthy relationship: Tell him how hot he is. Or that he smells delicious. Give her rear a smack in those jeans you adore. Happy couples know how to give a sincere compliment in the moment. In fact, a study found that receiving a compliment has the same positive effect as receiving cash.</p> <p>“Compliments are the quickest way to put a smile on your partner’s face,” says Spira. “Find something appealing about the other and never forget what attracted you to him in the first place. If it’s her ability to fill in the Sunday crossword puzzle or his ability to take charge when you need it, let each other know.”</p> <p><strong>They say those three little words</strong></p> <p>If you’re looking to build a stronger relationship, you’re going to need to say “I love you.” Happy couples say it throughout the day – when they wake up, when they’re eating lunch, when they go to sleep. “Saying I love you to your partner, whether it’s first thing in the morning or at bedtime, is important,” says Bonnie Winston, a celebrity matchmaker and relationship expert.</p> <p>“And saying it with a shared kiss makes it extra special.” She says for variation to try other meaningful three-word phrases like “You amaze me,” “You enthrall me,” “I adore you,” or “You’re my everything.” They slip it into conversation whenever they can. Just be sure that you say these words genuinely. “Those three little words are great to say, as long as you say them with intent and not just purely out of habit,” says Alexis Meads, a professional dating coach.</p> <p><strong>They say thank you</strong></p> <p>One of the best ways to make your spouse feel loved is to show graciousness – even for something as seemingly trivial as picking up the kids from a playdate or grabbing a carton of milk at the supermarket. “Appreciation for all the good your partner contributes to your life is vital,” says Gilda Carle, PhD, relationship expert and author of <em>Ask for What You Want AND GET IT</em>. “Thank-yous go a long way to continuing wedded bliss.” In fact, a study in the Journal of Applied Sport Psychology found that gratitude increased an athlete’s self-esteem, which is a component of an optimal performance.</p> <p>For the sake of your relationship, it’s important to express your appreciation for what your significant other does for you. “No one wants to feel taken for granted,” says Antonia Hall, MA, a psychologist and relationship expert. “By finding things each day for which you’re grateful and expressing it to your sweetie, you foster positive connectivity with him. It will make him feel appreciated and often sparks his desire to want to please you all the more.”</p> <p><strong>They show PDA</strong></p> <p>Public displays of affection aren’t just for teenagers. Happy couples aren’t afraid to show their affection for one in another – even in public. “Intimacy and touch keeps you connected with your partner,” says Hall. “It fosters a connectedness that supports a strong and happy relationship.” Don’t worry, you don’t need to have a full-on make-out session in front of your in-laws. But you can keep your love alive by holding hands at the mall or snuggling at the kids’ sports game. A little PDA goes a long way.</p> <p>“Just touching your partner will help you feel more connected, both physically, emotionally and intellectually,” says Spira. “Plus, it’s a great form of foreplay.” Not to mention that it shows that you’re vulnerable. “When vulnerability is shown and nurtured, then trust in your relationship has the ability to grow,” says Kristie Overstreet, a licensed professional clinical counsellor, certified sex therapist and author of <em>Fix Yourself First: 25 Tips to Stop Ruining Your Relationship</em>.</p> <p><strong>They check in with one another</strong></p> <p>You don’t have to speak on the phone or text 24/7, but couples in healthy relationships call or text – to show the dog’s latest mess, a funny street sign, or for no reason at all. “Checking in with one another boosts feelings of ardour and security,” Winston says. Dr Carle adds, “People who check in with one another during their busy days are letting their partner know they’re thinking of them, despite all the other things going on.”</p> <p><strong>They go to bed at the same time</strong></p> <p>“This doesn’t mean that you both have to fall asleep. But at least wind the night down and get into the bed at the same time,” says Overstreet. “This gives you the opportunity to close the day together, which is very important.” Research shows that 75 percent of couples don’t go to bed at the same time, usually because one person is surfing the web, working or watching TV.</p> <p>Happy couples do their best not to stay up late cleaning the kitchen or folding laundry while the other catches some shuteye. Save the chores for another time. “In my experience as a relationship therapist, couples that go to bed at the same time have a more trusting relationship than those who don’t,” says Overstreet. Bedtime is an opportunity to talk about the day ahead and maybe have a quickie before you hit the hay too.</p> <p><strong>They laugh together </strong></p> <p>Soccer is at 4pm; doctor’s appointment is at 5:30pm.; remember to pick up a pizza on the way home. It’s easy to get into the habit of talking only about the logistics of life and kids. Healthy couples make it a habit to laugh together – often. It keeps the joy and spirit alive in your relationship.</p> <p>A new paper from US professor Jeffrey Hall gives data-backed validity to something you may have figured for yourself: couples who laugh together, stay together. “Find a way to make each other laugh,” says Spira. “Whether it’s watching a funny television show together or doing some playful teasing, laughter and happiness go hand-in-hand.”</p> <p><strong>They share a hobby</strong></p> <p>Tennis anyone? How about writing music? Happy couples take up a hobby that they can do together. Even if they don’t have common interests, happy couples will develop them. Maybe they try new restaurants together or volunteer at the local soup kitchen side by side once a week. “By no means do you need to do everything together,” says Meads.</p> <p>“However, couples who stay together have fun doing some of the same things.” When couples see their relationship as full of fun, they’re more likely to be happier over the long term. “Adding your mutual hobby to your schedule gives you something to look forward to and a memory to look back upon,” says Spira. And living a stimulating life outside the bedroom will lead to a stimulating life inside it.</p> <p><strong>They ask for what they need</strong></p> <p>Happy couples ask for what they need and listen to each other’s requests. “Healthy relationships encourage people to be authentic in their feelings so they can genuinely express themselves,” says Dr Carle. You’re doomed if you just hope that your partner will be a mind reader and “just know” what you’re thinking.</p> <p>Happy couples openly talk about their needs and understand their differences. “When your significant other does something you like, tell him so,” says Winston. “This will give him a feeling of validation and he’ll continue to want to please you.”</p> <p><strong>They're a team </strong></p> <p>“With a team mentality, couples lift each other up and are stronger together,” says Hall. “They make sacrifices to benefit the long-term partnership.” They make decisions together – one person doesn’t call all the shots. It can be small issues like deciding what to watch on the TV to bigger issues like figuring out where you want to raise a family. “Knowing your partner has your back and vice versa is a great source of comfort in the game of love,” says Spira.</p> <p>You function as a unit and think in terms of “we” instead of “I.” Remember that you’re on the same team, says relationship expert Andrea Syrtash, author of<em> Cheat on Your Husband (with Your Husband)</em>. “It doesn’t make sense to have a winner and a loser in an argument,” Syrtash says. “You’re more likely to fight more fairly when you consider this.”</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.com.au/true-stories-lifestyle/relationships/11-daily-habits-of-couples-in-healthy-relationships?pages=1" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

Relationships

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These 8 food and drink favourites are bad for your brain

<p><strong>Bad foods for your brain</strong></p> <p>Following a healthy diet is essential to maintaining optimal brain health. Avocados and fatty fish; bone broth, berries and broccoli – they’re all brain-boosting superstars. But there are plenty of foods that have the opposite effect and can sap your smarts, affecting your memory and mood. Therefore, it’s important to cut or reduce the following food from your diet to mitigate their effects.</p> <p><strong>Fried foods</strong></p> <p>Fried chicken and French fries won’t just widen your waistline, they are also bad for your brain. In a study published in 2016 in the Journal of Nutritional Science, people who ate diets high in fried foods scored poorly on cognitive tests that evaluated learning, memory and brain function. Conversely, those who ate more plant-based foods scored higher.</p> <p>“Scientists think it may have something to do with inflammation and reduction in brain tissue size,” says Kristin Kirkpatrick, co-author of Skinny Liver. “When you look at aspects of one of the great brain studies – the MIND diet – it clearly shows which foods may cause or reduce inflammation in the brain. Fried foods are on the NO list, while berries, olive oil, whole grains and food containing omega 3 are on the YES list.”</p> <p><strong>Sugar-sweetened beverages</strong></p> <p>You probably know to stay away from soft drinks. But you should also beware of fruit juice, energy drinks and sweet tea. Why, you ask? The same reason soft drink is among the bad foods for your brain: sugar.</p> <p>“High amounts of sugar causes neurological damage” because it triggers inflammation, says the Academy of Nutrition and Dietetics’ Wesley Delbridge. A study published in 2017 in Alzheimer’s &amp; Dementia backs that up. Researchers found that people who regularly consume sugary drinks are more likely to have poorer memory, smaller overall brain volume, and a significantly smaller hippocampus – the part of the brain important for learning and memory – than those who don’t.</p> <p>Instead of drinking fruit juice or sweet tea high in sugar, try sweetening water or tea with slices of oranges, lemons, or limes.</p> <p><strong>Refined carbs</strong></p> <p>White rice, white bread, white pasta and other processed food with a high glycemic index don’t just cause major spikes in blood sugar, they also rank with the ‘bad foods for your brain’. Specifically, these foods can have a negative effect on your mental health. A study, published in 2015 in The American Journal of Clinical Nutrition found that food with a high glycemic index can raise the risk of depression in post-menopausal women. Women who ate more lactose, fibre, fruit and vegetables, on the other hand, showed a significant decrease in symptoms of depression.</p> <p>Swap the white carbs for complex carbs like whole wheat bread, brown rice, quinoa, barley, and farro. All of these contain fibre, which nurtures your gut bacteria and regulates inflammation – all good things for your brain health.</p> <p><strong>Excess alcohol</strong></p> <p>There is a sweet spot for alcohol consumption, according to neurologist Dr David Perlmutter and author of Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar. While the occasional glass of red wine is okay, drinking in excess can be toxic to your brain function, no matter your age. Research, including a study published in 2017 in the peer-reviewed medical trade journal BMJ, found that moderate drinking can damage the brain. The hippocampus is particularly vulnerable.</p> <p>To protect your brain, limit alcohol consumption to no more than one standard drink per day for women and two per day for men. According to Australia’s national alcohol guidelines, one standard drink is defined as containing 10 grams of alcohol. </p> <p><strong>Artificially sweetened beverages</strong></p> <p>Instead of a sugar-sweetened beverage, maybe you turn to the occasional diet soft drink. But make a habit of it and you could be upping your risk of dementia and stroke, suggests a study published in 2017 in Stroke. Researchers found that participants who drank diet drinks daily were almost three times as likely to have a stroke or develop dementia when compared to those who didn’t.</p> <p>“We seek out diet soft drinks for its sweet delivery of liquid,” says Kirkpatrick. “That sweet taste remains on our taste buds, making us crave more.”</p> <p>To kick the habit, she suggests going cold turkey. “Eliminate all sources of sweet from the taste buds to retrain the brain not to want it in the first place,” she says. “Sprucing up water with lemons, limes or berries, or having flavoured seltzer without added sugar can help, as well.”</p> <p><strong>Processed meats </strong></p> <p>If you like to eat processed meats, you may run a greater risk of developing dementia, suggests an April 2020 study published in Neurology. Although the study does not prove cause and effect, the researchers found that dementia was more common among participants who ate highly processed meats, such as sausages, cured meats and pâté. People without dementia were more likely to eat a diverse diet that included fruit, vegetables, seafood and poultry, according to the findings.</p> <p>Highly processed foods are most likely the primary cause of results linked to the reduction in brain tissue size and inflammation, which impacts brain health, says Kirkpatrick.</p> <p><strong>Fast food </strong></p> <p>For starters, the high levels of saturated fat found in greasy burgers and fries can make it harder to fight off Alzheimer-causing plaque. Plus, the level of sodium found in the average fast-food fix can cause brain fog. How so?  High blood pressure, often brought on by eating too many salty foods, can restrict blood to the brain and negatively impair focus, organisational skills and memory, suggests a review of studies published in 2016 in Hypertension.</p> <p>To break a fast food habit, Kirkpatrick suggests this trick: “Start with altering what you order,” she says. “Avoid fried options and opt for more whole grains and plants.” Then reduce the number of days you buy fast food by half.</p> <p><strong>Tuna</strong></p> <p>While the occasional tuna sandwich is no big deal, you might want to think twice before making it your go-to lunch. That’s because tuna – as well as swordfish, shark (flake), bill fish and deep sea perch – has higher levels of mercury than many other types of seafood. A study published in Integrative Medicine shows that people with high levels of the heavy metal in their bloodstream had a 5% drop in cognitive function.</p> <p>But you don’t have to banish seafood from your plate forever. Advice from Food Standards Australia New Zealand (which reflects the fish we eat in our region and its mercury content) recommends 2-3 serves per week of fish and seafood, including canned or fresh tuna (one serve equals 150g), except for fish such as orange roughy (deep sea perch), catfish, shark (flake) or billfish (swordfish/marlin), which you should only consume 1 serve per week and no other fish that week.</p> <p>Try swapping these varieties of fish for omega-3-rich sources such as wild salmon and lake trout, which have been associated with better brain health, says Kirkpatrick.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.com.au/food-home-garden/the-8-worst-foods-for-your-brain" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

Food & Wine

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Censorship or sensible: is it bad to listen to Fat Bottomed Girls with your kids?

<p><em><a href="https://theconversation.com/profiles/liz-giuffre-105499">Liz Giuffre</a>, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a></em></p> <p>International music press has reported this week that Queen’s song Fat Bottomed Girls <a href="https://www.billboard.com/music/music-news/queen-fat-bottomed-girls-greatest-hits-1235396348/">has not been included</a> in a greatest hits compilation aimed at children.</p> <p>While there was no formal justification given, presumably lyrics “fat bottomed” and “big fat fatty” were the problem, and even the very singable hook, “Oh, won’t you take me home tonight”.</p> <p>Predictably, The Daily Mail and similar outlets used it as an excuse to bemoan cancel culture, political correctness and the like, with the headline “<a href="https://www.dailymail.co.uk/tvshowbiz/article-12424449/We-woke-Classic-Queen-song-Fat-Bottomed-Girls-mysteriously-dropped-groups-new-Greatest-Hits-collection.html">We Will Woke You</a>” quickly out of the gate.</p> <p>Joke headlines aside, should children be exposed to music with questionable themes or lyrics?</p> <p>The answer is not a hard yes or no. My colleague Shelley Brunt and I studied a range of factors and practices relating to <a href="https://www.routledge.com/Popular-Music-and-Parenting/Brunt-Giuffre/p/book/9780367367138">Popular Music and Parenting</a>, and we found that more important than individual songs or concerts is the support children are given when they’re listening or participating.</p> <p>A parent or caregiver should always be part of a conversation and some sort of relationship when engaging with music. This can involve practical things like making sure developing ears aren’t exposed to too harsh a volume or that they know how to find a trusted adult at a concert. But this also extends to the basics of media and cultural literacy, like what images and stories are being presented in popular music, and how we want to consider those in our own lives.</p> <p>In the same way you’d hope someone would talk to a child to remind them that superheroes can’t actually fly (and subsequently if you’re dressed as a superhero for book week don’t go leaping off tall buildings!), popular music of all types needs to be contextualised.</p> <figure><iframe src="https://www.youtube.com/embed/VMnjF1O4eH0?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <h2>Should we censor, or change, the way popular music is presented for kids?</h2> <p>There is certainly a long tradition of amending popular songs to make them child or family friendly. On television, this has happened as long as the medium has been around, with some lyrics and dance moves toned down to appease concerned parents and tastemakers about the potential evils of pop.</p> <p>Famously, <a href="https://www.youtube.com/watch?v=oim51kUg748">Elvis Presley serenaded a literal Hound Dog</a> rather than the metaphorical villain of his 1950s hit.</p> <p>In Australia, the local TV version of <a href="https://nostalgiacentral.com/music/music-on-film-and-tv/bandstand-australia/">Bandstand</a> from the 1970s featured local artists singing clean versions of international pop songs while <a href="https://www.youtube.com/watch?v=guembJBOOyI">wearing modest hems and neck lines</a>.</p> <p>This continued with actual children also re-performing pop music, from the Mickey Mouse Club versions of songs from the US to our own wonderful star factory that was <a href="https://theconversation.com/all-my-loving-young-talent-time-still-glows-50-years-since-first-airing-on-australian-tv-159533">Young Talent Time</a>. The tradition continues today with family-friendly, popular music-based programming like The Voice and The Masked Singer.</p> <figure><iframe src="https://www.youtube.com/embed/oim51kUg748?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p>In America, there is a huge industry for children’s versions of pop music via the Kidz Bop franchise. Its formula of child performers covering current hits has been wildly successful for over 20 years. Some perhaps obvious substitutions are made – the <a href="https://www.youtube.com/watch?v=zkctByJbtNY">cover of Lizzo’s About Damn Time</a> is now “About That Time”, with the opening lyric changed to “Kidz Bop O’Clock” rather than “Bad Bitch O’Clock”.</p> <p>In some other Kidz Bop songs, though, <a href="https://pudding.cool/2020/04/kidz-bop/">references to violence and drugs have been left in</a>.</p> <p>Other longer-standing children’s franchises have also made amendments to pop lyrics, but arguably with a bit more creativity and fun. The Muppets’ cover of Bohemian Rhapsody, replacing the original murder with a rant from Animal, is divine.</p> <figure><iframe src="https://www.youtube.com/embed/tgbNymZ7vqY?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <h2>Should music ever just be for kids?</h2> <p>Context is key when deciding what is for children or for adults. And hopefully we’re always listening (in some way) together.</p> <p>Caregivers should be able to make an informed decision about whether a particular song is appropriate for their child, however they consider that in terms of context. By the same token, the resurgence of <a href="https://www.theguardian.com/music/2022/apr/05/how-the-wiggles-took-over-the-world-and-got-the-cool-kids-on-side-too">millennial love</a> for The Wiggles has shown us no one should be considered “too old” for Hot Potato or Fruit Salad.</p> <figure><iframe src="https://www.youtube.com/embed/quHus3DwN4Q?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p>When considering potential harm for younger listeners, factors like <a href="https://kidsafeqld.com.au/risks-noise-exposure-baby/">volume and tone</a> can be more dangerous than whether or not there’s a questionable lyric. Let’s remember, too, lots of “nursery rhymes” aimed at children are also quite violent if you listen to their words closely.</p> <p>French writer Jacques José Attali <a href="https://www.google.com.au/books/edition/Noise/OHe7AAAAIAAJ?hl=en">famously argued</a> the relationship between music, noise and harm is politics and power – even your most beloved song can become just noise if played too loudly or somewhere where you shouldn’t be hearing it.</p> <p>As an academic, parent and fat-bottomed girl myself, my advice is to keep having conversations with the children in your life about what you and they are listening to. Just like reminding your little superhero to only pretend to fly rather than to actually jump – when we sing along to Queen, we remember that using a word like “fat” and even “girl” isn’t how everyone likes to be treated these days.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/212093/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/liz-giuffre-105499">Liz Giuffre</a>, Senior Lecturer in Communication, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/censorship-or-sensible-is-it-bad-to-listen-to-fat-bottomed-girls-with-your-kids-212093">original article</a>.</em></p>

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Throwing things on stage is bad concert etiquette – but it’s also not a new trend

<p><em><a href="https://theconversation.com/profiles/timothy-mckenry-287534">Timothy McKenry</a>, <a href="https://theconversation.com/institutions/australian-catholic-university-747">Australian Catholic University</a></em></p> <p>The recent spate of <a href="https://www.today.com/popculture/music/fans-throwing-objects-concerts-trend-2023-rcna93631">incidents</a> where objects have been thrown at musicians by people who paid to see them perform has generated comment, consternation and condemnation on media both mainstream and social.</p> <p>One <a href="https://www.nbcnews.com/news/us-news/cardi-b-police-report-microphone-las-vegas-rcna97344">recent case</a> involved liquid being thrown on stage during a performance by American rapper Cardi B. The singer retaliated by throwing her microphone into the crowd. Media accounts suggest the incident has resulted in a police complaint filed by someone in the audience.</p> <p>With mobile phones, soft toys, flower arrangements and even <a href="https://www.usatoday.com/story/entertainment/music/2023/06/27/pink-concert-fan-throws-ashes-on-stage/70359893007/">cremains</a> raining down on the world’s most famous musicians, commentators and celebrities alike predict injury and interruption are inevitable.</p> <blockquote class="twitter-tweet"> <p dir="ltr" lang="en">Cardi B is now under investigation for battery after throwing her microphone at a fan <a href="https://t.co/yf3WXklkpo">pic.twitter.com/yf3WXklkpo</a></p> <p>— Complex Music (@ComplexMusic) <a href="https://twitter.com/ComplexMusic/status/1686095347511128064?ref_src=twsrc%5Etfw">July 31, 2023</a></p></blockquote> <h2>Why has concert etiquette been forgotten?</h2> <p>“Have you noticed how people are, like, forgetting fucking show etiquette at the moment?” <a href="https://themusic.com.au/news/adele-will-f-cking-kill-you-if-you-throw-anything-at-her-while-she-s-on-stage/LQCTISAjIiU/05-07-23">pointed out singer Adele</a> recently.</p> <p><a href="https://www.wbur.org/hereandnow/2023/07/11/concert-fan-bad-behavior">Some scholars</a> see this trend as a consequence of the suspension of live performances during COVID-19. The idea being that audiences – particularly those made up of large crowds – are out of practice when it comes to concert etiquette.</p> <p><a href="https://www.rmit.edu.au/news/media-releases-and-expert-comments/2023/July/fans-throwing-things-at-artists">Others suggest</a> the behaviour represents an attempt by fans to interact with the performers they love and achieve status within fan communities through viral social media content.</p> <p>It’s also possible we’ve overstated this phenomenon and that ravenous media, hungry for stories and scandal, are interpreting unrelated events as a trend. Motivation, for example, differs markedly.</p> <p>The devoted fan who <a href="https://www.today.com/popculture/music/harry-styles-hit-face-concert-vienna-rcna93333">threw a rose at Harry Styles</a> is clearly not in the same category as the <a href="https://www.rollingstone.com/music/music-news/bebe-rexha-stitches-hit-cell-phone-1234774163/">man who hit Bebe Rehxa</a> in the face with his mobile phone “because it would be funny”.</p> <h2>Throwing things historically</h2> <p>Additionally, none of these incidents are without historical precedent.</p> <p>Whether a bouquet of flowers <a href="https://www.researchgate.net/publication/292498073_The_operatic_event_Opera_houses_and_opera_audiences">tossed to an opera singer</a> to communicate delight at their performance or a story of <a href="http://journals.ed.ac.uk/forum/article/view/642">rotten fruit hurled at performers</a> to convey disdain at a disastrous opening night, history shows throwing things at live performances is nothing new.</p> <p>Just as the social status of musicians has changed over time (in the late 18th century top-rank musicians gradually transitioned from <a href="https://www.perlego.com/book/801073/music-art-and-performance-from-liszt-to-riot-grrrl-the-musicalization-of-art-pdf">servants to celebrities</a>), so too has concert etiquette. Concert etiquette is a <a href="https://link.springer.com/content/pdf/10.1007/978-3-319-99166-5_1?pdf=chapter%20toc">manifestation of the social contracts</a> that exist between musicians and their audiences. These are in a constant state of flux and differ wildly over time, place, style and genre.</p> <p>For example, were I to attend the opera this weekend and spend the evening chatting to those around me, tapping my feet and shouting across the auditorium and at the performers, I’d be committing a major breach of etiquette. Indeed, I would quickly be escorted out. Were I to display these same behaviours in a mid-18th-century Parisian opera house, I would <a href="https://www.jstor.org/stable/3128412">fit right in</a>.</p> <h2>Flowers and souvenirs and mania</h2> <p>In the same way, throwing items like flowers, love notes and handkerchiefs at musicians, in some settings at least, has transitioned from aberrant to ordinary.</p> <p>Some 180 years before fans were casting flowers at Harry Styles, the composer and pianist <a href="https://www.britannica.com/biography/Franz-Liszt">Franz Liszt</a> was the object of fanatical adoration. His 1841-42 tour of Germany saw crowds of mostly women shower him with flowers and other tokens, scramble for souvenirs, and throw themselves at his feet.</p> <p>Soon dubbed “<a href="https://books.google.com.au/books/about/Liszt_in_Germany_1840_1845.html?id=5eaYF1v2S5cC&amp;redir_esc=y">Lisztomania</a>”, this collective reaction to a musician by an audience was a relatively new phenomenon and one that was pathologised and criticised. In the words of the contemporary writer Heinrich Heine, Lisztomania was part of the “<a href="https://web.p.ebscohost.com/ehost/pdfviewer/pdfviewer?vid=0&amp;sid=219aa480-1756-49ce-a493-8b1ad12a72af%40redis">spiritual sickness of our time</a>”.</p> <p>Over time, these “manic” audience behaviours are, at least in some contexts, normalised and even celebrated. <a href="https://www.researchgate.net/publication/254957654_We%27re_Going_to_See_the_Beatles_An_Oral_History_of_Beatlemania_as_Told_by_the_Fans_Who_Were_There_review">Beatlemania</a>, for example, is generally understood as a watershed moment of cultural exuberance.</p> <h2>Changing concert etiquette</h2> <p>Musicians can be agents of change in relation to concert etiquette. Tom Jones, <a href="https://www.proquest.com/docview/2527891177?accountid=8194&amp;forcedol=true&amp;pq-origsite=primo">speaking in 2003</a>, recalls the first time a fan threw underwear at him. While performing and perspiring at the Copacabana in New York, audience members handed him napkins. One woman threw underwear. Jones explains that a newspaper report, combined with his “leaning in” to the audience behaviour, created a phenomenon. "I would pick them up and play around with them, you know, because you learn that whatever happens on stage, you try to turn it to your advantage and not get thrown by it."</p> <p>Jones’ engagement with this new mode of behaviour generated such a degree of positive reinforcement that it has become a clichéd fan behaviour employed in relation to numerous musicians. Jones came to view underwear throwing with a degree of ambivalence. He soon refrained from leaning in in the hope of moderating an act that became a parody of itself.</p> <p>Throwing things at concerts goes both ways. Consider Adele firing a T-shirt gun into the crowd or Charlie Watts <a href="https://www.youtube.com/watch?v=bszhqrybXnQ">throwing his drumsticks</a> to the audience after a performance. These acts are part of the performance and universally viewed as non-controversial.</p> <p>Somewhat more controversial are mosh pits where performers sometimes even throw themselves into the audience. <a href="https://www.ucl.ac.uk/news/2018/sep/heavy-metal-music-inclusive-and-governed-rules-etiquette">Recent research</a> reveals a strict etiquette tied to this practice, founded on community and safety.</p> <figure><iframe src="https://www.youtube.com/embed/bszhqrybXnQ?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p>Finally, no concert etiquette ever permits throwing something hazardous or throwing something with the intent to harm. If these incidents do trend towards violence in service of notoriety on social media, live music will suffer.</p> <p>Measures such as added security, physical barriers, airport style screening and even audience vetting will quickly become commonplace. Remember, celebrities like Liszt and Tom Jones aren’t the only agents of change. We can be too.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/210717/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/timothy-mckenry-287534">Timothy McKenry</a>, Professor of Music, <a href="https://theconversation.com/institutions/australian-catholic-university-747">Australian Catholic University</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/throwing-things-on-stage-is-bad-concert-etiquette-but-its-also-not-a-new-trend-210717">original article</a>.</em></p>

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4 bad exercise habits & how to stop them

<p>Finding the time and motivation to exercise amongst the business of life is already a feat on its own. If you’re being active and keeping at it, take a moment to pat yourself on the back because you’re doing great. However, we are creature of habits and with time, even with our best intentions, we fall into traps that can work against us.</p> <p>No matter how hard we train, at one point or another we reach a plateau, a comfortable spot where if we don’t take action we can actually start undoing all the amazing work put in so far. You might feel like you’re not progressing, your focus is just not there anymore and you can’t even remember why you’re exercising in the first place. Time for a little “shake up”. Let’ look at how to do it.</p> <ol> <li><strong>You are on autopilot</strong></li> </ol> <p>It is quite easy to fall into a lull: your body follows a routine like it’s second nature, the mind is turned off and you find yourself running the same 5km track on autopilot. What you don’t necessarily know is that when your body does the same exercise every time, it is actually de-conditioning. Thankfully, you only need a few tweaks to wake up from the trance and progress again.</p> <p>Pick one thing in your exercise routine that you can rejig and give it deliberate attention: it could be run a different route (or change directions), walk somewhere different, join a different class, exercise with a friend, increase your time once a week or your distance. Keep it fresh so you can wake your mind and body.</p> <ol start="2"> <li><strong>You are overcommitted</strong></li> </ol> <p>It’s only human to want something, to want it badly and to want it now. So we throw ourselves at it 110% with great expectations and enthusiasm, but life is hectic and often we can’t sustain it all. The secret to overwhelm is to ‘slowburn’, find your own pace. Ask yourself if your expectations and exercise goals are realistic and achievable with what is on your plate at the moment.</p> <p>Ultra marathon runners are the kings of slowburn, they think long term, they train incrementally, they know they can only go the distance if they build their skills and condition bit by bit, over time. Think of training as a long term game, something you want to keep doing forever.</p> <ol start="3"> <li><strong>You are out of sync</strong></li> </ol> <p>Our external world can be pretty fixed as far as time goes: we work 9-5, we eat at 12:30pm, we exercise around those times, when we can fit it in. Our body though has an internal clock that runs to its own beat and so it is easy to get out of synch. The research on circadian rhythm has now mapped out when it’s the best time to exercise: too early in the morning and you’re not quite ready yet, too late in the evening and you can disrupt your sleep.</p> <p>The early afternoon is when activity levels, coordination and power are at their peak so that’s the ideal time to train. If you are restricted by fixed working hours, maybe take your lunch break a little later and exercise when you’re more in synch with your internal clock.</p> <ol start="4"> <li><strong>You are not investing in recovery</strong></li> </ol> <p>If you’re exercising chances are you follow a routine, or at least you try to stick to a regular schedule. You have days when you are active and “days off” when you can rest. Truth is, those quieter days in between are more than just times when you can take a break, they are your recovery days, a key aspect of your training. Recovery means exercising in a lower gear and with less load so you can work on nuances of your performance and reinforce good habits.</p> <p>As we get older your recovery days become a greater priority to help maintain muscle strength and continue to progress without using all your precious resources. So if you love cycling for example, have a spin day as recovery: you’ll still be doing the same movement turning your legs over but at different intensity. If you are a runner maybe go for a walk or hike on terrain, even the beach.</p> <p>No matter what exercise habit you inevitably fall into, just remember that going back to the reason why you are exercising will always steer you back in the right direction. It could be for health reasons or because you want to be the best for your family.</p> <p>It could be because you want to challenge yourself or bring a bit of change into your life. Your why is gold because it resonates with you, because it is you, and will always make you focus on what really matters.</p> <p><em>Image credits: Getty Images</em></p> <p><strong><em style="font-size: 16px; box-sizing: border-box; caret-color: #212529; color: #212529; font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji';">Dr Brett Lillie, author of Rediscover Your Athlete Within, is a sought-after speaker, coach and rehab professional who helps people rekindle their love for movement and find their mojo so they can live their best life. To find out more about Dr Brett’s programs, go to his website <a style="box-sizing: border-box; color: #258440; text-decoration: none; transition: all 0.2s ease-in-out 0s;" href="https://www.brettlillie.com/" target="_blank" rel="noopener">www.brettlillie.com</a></em></strong></p>

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