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How light tells you when to sleep, focus and poo

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/frederic-gachon-1379094">Frederic Gachon</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/benjamin-weger-1646210">Benjamin Weger</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> Exposure to light is crucial for our physical and mental health, as this and future articles in the series will show. But the timing of that light exposure is also crucial. This tells our body to wake up in the morning, when to poo and the time of day to best focus or be alert. When we’re exposed to light also controls our body temperature, blood pressure and even chemical reactions in our body. But how does our body know when it’s time to do all this? And what’s light got to do with it? <h2>What is the body clock, actually?</h2> One of the key roles of light is to re-set our body clock, also known as the circadian clock. This works like an internal oscillator, similar to an actual clock, ticking away as you read this article. But rather than ticking you can hear, the body clock is a network of genes and proteins that regulate each other. This network sends signals to organs via hormones and the nervous system. These complex loops of interactions and communications have a rhythm of about 24 hours. In fact, we don’t have one clock, we have trillions of body clocks throughout the body. The central clock is in the hypothalamus region of the brain, and each cell in every organ has its own. These clocks work in concert to help us adapt to the daily cycle of light and dark, aligning our body’s functions with the time of day. However, our body clock is not precise and works to a rhythm of about 24 hours (24 hours 30 minutes on average). So every morning, the central clock needs to be reset, signalling the start of a new day. This is why light is so important. The central clock is directly connected to <a href="https://journals.sagepub.com/doi/abs/10.1177/07487304231225706">light-sensing cells</a> in our retinas (the back of the eye). This daily re-setting of the body clock with morning light is essential for ensuring our body works well, in sync with our environment. In parallel, <a href="https://theconversation.com/does-it-matter-what-time-of-day-i-eat-and-can-intermittent-fasting-improve-my-health-heres-what-the-science-says-203762">when we eat food</a> also plays a role in re-setting the body clock, but this time the clock in organs other than the brain, such as the liver, kidneys or the gut. So it’s easy to see how our daily routines are closely linked with our body clocks. And in turn, our body clocks shape how our body works at set times of the day. <h2>What time of day?</h2> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/627494/original/file-20241023-14-729bed.gif?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/627494/original/file-20241023-14-729bed.gif?ixlib=rb-4.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/627494/original/file-20241023-14-729bed.gif?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/627494/original/file-20241023-14-729bed.gif?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/627494/original/file-20241023-14-729bed.gif?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/627494/original/file-20241023-14-729bed.gif?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/627494/original/file-20241023-14-729bed.gif?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/627494/original/file-20241023-14-729bed.gif?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" alt="" /></a><figcaption>Matt Garrow/The Conversation. <a class="source" href="https://delos.com/blog/why-natural-light-is-important-for-mental-and-physical-health/">Adapted from Delos</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></figcaption></figure> <h2>Let’s take a closer look at sleep</h2> The naturally occurring brain hormone <a href="https://pubmed.ncbi.nlm.nih.gov/30311830/">melatonin</a> is linked to our central clock and makes us feel sleepy at certain times of day. When it’s light, our body stops making melatonin (its production is inhibited) and we are alert. Closer to bedtime, the hormone is made, then secreted, making us feel drowsy. Our sleep is also <a href="https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2019.00944/full">partly controlled</a> by <a href="https://www.annualreviews.org/content/journals/10.1146/annurev-genom-121222-120306">our genes</a>, which are part of our central clock. These genes influence our <a href="https://theconversation.com/does-it-matter-what-time-i-go-to-bed-198146">chronotype</a> – whether we are a “lark” (early riser), “night owl” (late sleeper) or a “dove” (somewhere in between). But exposure to light at night when we are supposed to be sleeping can have harmful effects. Even dim light from light pollution can impair our <a href="https://www.pnas.org/doi/10.1073/pnas.2113290119">heart rate and how we metabolise sugar</a> (glucose), may lead to <a href="https://doi.org/10.1038/s44220-023-00135-8">psychiatric disorders</a> such as depression, anxiety and bipolar disorder, and increases the overall risk of <a href="https://www.pnas.org/doi/10.1073/pnas.2405924121">premature death</a>. The main reason for these harmful effects is that light “at the wrong time” disturbs the body clock, and these effects are more pronounced for “night owls”. This “misaligned” exposure to light is also connected to the detrimental health effects we often see in people who <a href="https://theconversation.com/why-does-night-shift-increase-the-risk-of-cancer-diabetes-and-heart-disease-heres-what-we-know-so-far-190652">work night shifts</a>, such as an increased risk of cancer, diabetes and heart disease. <h2>How about the gut?</h2> Digestion also follows a circadian rhythm. Muscles in the colon that help move waste <a href="https://doi.org/10.1111/j.1572-0241.2004.40453.x">are more active</a> during the day and slow down at night. The most significant increase in colon movement starts at 6.30am. This is one of the reasons why most people feel the urge to poo <a href="https://theconversation.com/why-do-i-poo-in-the-morning-a-gut-expert-explains-229624">in the early morning</a> rather than at night. The gut’s day-night rhythm is a direct result of the action of the gut’s own clock and the central clock (which synchronises the gut with the rest of the body). It’s also influenced by when we eat. <h2>How about focusing?</h2> Our body clock also helps control our attention and alertness levels by changing how our brain functions at certain times of day. Attention and alertness levels improve in the afternoon and evening but dip during the night and early morning. Those fluctuations <a href="https://www.frontiersin.org/journals/molecular-neuroscience/articles/10.3389/fnmol.2012.00050/full">impact performance</a> and can lead to decreased productivity and an <a href="https://www.nature.com/articles/s41598-019-40914-x">increased risk</a> of errors and accidents during the less-alert hours. So it’s important to perform certain tasks that <a href="https://pubmed.ncbi.nlm.nih.gov/30923475/">require our attention</a> at certain times of day. That includes driving. In fact, disruption of the circadian clock at the start of daylight savings – when our body hasn’t had a chance to adapt to the clocks changing – <a href="https://www.sciencedirect.com/science/article/pii/S0960982219316781?via%3Dihub">increases the risk</a> of a car accident, particularly in the morning. <h2>What else does our body clock control?</h2> Our body clock influences many other aspects of our biology, including: <ul> <li>physical performance by controlling the activity of our <a href="https://doi.org/10.1038/s41574-023-00805-8">muscles</a></li> <li>blood pressure by controlling the <a href="https://theconversation.com/what-time-of-day-should-i-take-my-medicine-125809">system of hormones</a> involved in regulating our blood volume and blood vessels</li> <li>body temperature by controlling our metabolism and our level of physical activity</li> <li>how our body handles drugs and toxins by <a href="https://doi.org/10.1080/17460441.2023.2224554">controlling enzymes</a> involved in how the liver and kidneys eliminate these substances from the body.</li> </ul> <h2>Morning light is important</h2> But what does this all mean for us? Exposure to light, especially in the morning, is crucial for synchronising our circadian clock and bodily functions. As well as setting us up for a good night’s sleep, increased morning light exposure benefits our <a href="https://www.sciencedirect.com/science/article/pii/S0165032721008612?via%3Dihub">mental health</a> and <a href="https://academic.oup.com/jcem/article/101/9/3539/2806883">reduces the risk of obesity</a>. So boosting our exposure to morning light – for example, by going for a walk, or having breakfast outside – can directly benefit our mental and metabolic health. However, there are other aspects about which we have less control, including <a href="https://www.sciencedirect.com/science/article/pii/S0168952524001100">the genes</a> that control our body clock.<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/236780/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/frederic-gachon-1379094">Frederic Gachon</a>, Associate Professor, Physiology of Circadian Rhythms, Institute for Molecular Bioscience, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/benjamin-weger-1646210">Benjamin Weger</a>, NHMRC Emerging Leadership Fellow Institute for Molecular Bioscience, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-light-tells-you-when-to-sleep-focus-and-poo-236780">original article</a>. </div>

Body

Three years into the pandemic, it’s clear COVID won’t fix itself. Here’s what we need to focus on next

On March 11 2020 the World Health Organization classified COVID as a <a href="https://www.who.int/director-general/speeches/detail/who-director-general-s-opening-remarks-at-the-media-briefing-on-covid-19---11-march-2020">pandemic</a>. Three years on, it remains just that. As much as we don’t want it to be, and as much as it is off the front pages, COVID is still very much with us. But how bad has it really been? And, more importantly, what have we learned that could help us accelerate a real and sustained exit? <h2>COVID has hit us hard</h2> There was a <a href="https://theconversation.com/too-late-already-bolted-how-a-faster-who-response-could-have-slowed-covid-19s-spread-160860">slow initial</a> global response to what we now call SARS-CoV-2, the virus that causes COVID. This allowed the virus to get a foothold, contributing to unexpectedly rapid <a href="https://theconversation.com/why-are-there-so-many-new-omicron-sub-variants-like-ba-4-and-ba-5-will-i-be-reinfected-is-the-virus-mutating-faster-182274">viral evolution</a>. Three years into the pandemic, with the removal of almost all mitigation measures in most countries, it’s clear the virus has hit the world very hard. <a href="https://www.worldometers.info/coronavirus/">So far</a>, almost 681 million infections and more than 6.8 million deaths have been reported. This is perhaps best visualised by its impact on life expectancy. There were <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/padr.12477">sharp declines</a> seen across the world in 2020 and 2021, reversing 70 years of largely uninterrupted progress. The excess mortality driving this drop in life expectancy has continued. This includes in Australia, <a href="https://www.actuaries.digital/2023/03/06/almost-20000-excess-deaths-for-2022-in-australia/">where over 20,000 more lives</a> than the historical average are estimated to have been lost in 2022. <h2>Not just COVID deaths</h2> The indirect impacts on the health systems in rich and poor countries alike continue to be substantial. Disruptions to health services have led to <a href="https://www.thelancet.com/journals/langlo/article/PIIS2214-109X(21)00079-6/fulltext">increases</a> in stillbirths, maternal mortality and postnatal depression. Routine <a href="https://www.who.int/news/item/15-07-2022-covid-19-pandemic-fuels-largest-continued-backslide-in-vaccinations-in-three-decades">child immunisation coverage</a> has decreased. Crucial malaria, tuberculosis and HIV programs have been <a href="https://www.theglobalfund.org/en/news/2021/2021-09-08-global-fund-results-report-reveals-covid-19-devastating-impact-on-hiv-tb-and-malaria-programs/#:%7E:text=GENEVA%20%E2%80%93%20The%20COVID%2D19%20pandemic,history%20of%20the%20Global%20Fund">disrupted</a>. A paper out this week highlights the <a href="https://www.frontiersin.org/articles/10.3389/fpsyt.2023.1107560/full">severe impact</a> of the pandemic on mental health globally. <h2>Then there’s long COVID</h2> Meanwhile, more evidence of long COVID has emerged around the world. At least <a href="https://www.nature.com/articles/s41579-022-00846-2">65 million people</a> were estimated to be experiencing this debilitating syndrome by the end of 2022. The Australian Institute of Health and Welfare <a href="https://www.aihw.gov.au/reports/covid-19/long-covid-in-australia-a-review-of-the-literature/summary">estimates</a> 5-10% of people who are infected with SARS-CoV-2 will develop long COVID, with symptoms persisting more than three months. That’s between 550,000 and 1.1 million Australians, based on the more than 11 million cases reported <a href="https://www.worldometers.info/coronavirus/country/australia/">so far</a>. <h2>COVID highlighted inequalities</h2> The pandemic has also had a huge economic impact, both directly and indirectly. The United States alone spent <a href="https://impact.economist.com/perspectives/economic-development/understanding-economic-consequences-covid-19-pandemic">US$4 trillion</a> on its response. Economists have estimated the pandemic will contribute an average 0.75% reduction in GDP in countries with high infection rates and high productivity in 2025. Studies in the <a href="https://www.local.gov.uk/health-inequalities-deprivation-and-poverty-and-covid-19">United Kingdom</a>, <a href="https://www.theguardian.com/world/2022/apr/04/us-covid-devastating-toll-poor-low-income-communities">US</a> and <a href="https://www.theguardian.com/australia-news/2022/feb/25/disease-of-disadvantage-melbournes-lower-socioeconomic-areas-suffer-most-covid-deaths-amid-omicron">Australia</a> show COVID has had a disproportionate impact – including higher death rates – in disadvantaged communities and ethnic minorities. The causes range from high exposure in low-paid jobs to inadequate access to health care. And <a href="https://www.brookings.edu/blog/future-development/2021/05/27/covid-19-is-a-developing-country-pandemic/">poorer countries</a> have fared terribly on all fronts from COVID, including inequitable access to vaccines. <h2>There’s no end in sight</h2> We cannot assume there will be a natural exit to the pandemic, where the virus reaches some benign endemicity, a harmless presence in the background. In fact, there is little indication anything like that is imminent. In Australia, since the beginning of January, <a href="https://www.worldometers.info/coronavirus/country/australia/">more than 235,000 COVID cases</a> have been reported, almost as many as in 2020 and 2021 combined. Since the start of January, there have been 2,351 COVID-related deaths, more than twice as many as in the whole of 2020 and around the same as in the whole of 2021. <h2>What needs to happen next?</h2> The future response can be practically distilled into three overlapping actions. 1. Politicians need to be frank Our political leaders need to communicate frankly with the public that the pandemic is not over. They need to stress we still have an exceptional problem on our hands with acute disease as well as worrying concerns about long COVID. It’s crucial politicians acknowledge sufferers and those who have died. They need to do this while delivering the good news that addressing COVID does not require lockdowns or mandates. If our politicians did this, the public would be more likely to have their booster vaccines, get tested and treated, and adopt measures such as improving indoor ventilation and wearing high-quality masks. The health system also needs to be greatly strengthened to deal with long COVID. 2. Avoiding infections is still important Suppressing the virus is still important. We still can and should reduce the burden of newly acquired COVID and, therefore, long COVID. We have the tools to do this. We need full recognition that COVID is transmitted largely through the air. As this just-published article in the journal <a href="https://www.nature.com/articles/d41586-023-00642-9">Nature</a> discusses, there are things we can do right now to ensure we all breathe air that is safer, not just from SARS-CoV-2 but from other respiratory viruses. 3. Adopt new knowledge and technology We should be focusing on the science and be ready to adopt new knowledge and products rapidly. Just a few days ago we had trials of a <a href="https://papers.ssrn.com/sol3/papers.cfm?abstract_id=4375620&utm_source=substack&utm_medium=email">promising new approach</a> to treat long COVID with the diabetes drug metformin. There is also intriguing research that has identified <a href="https://www.nature.com/articles/s41579-022-00846-2">persistent infection</a> as a potential underlying cause of organ damage and disease after COVID and in long COVID. This suggests anti-viral drugs such as Paxlovid may have an important role to play in reducing the impact of chronic disease. Many types of new COVID vaccines are being trialled, such as <a href="https://www.nature.com/articles/d41586-022-02824-3">versions administered by nasal sprays</a>, which may be game changers. <h2>The virus won’t fix itself</h2> As we enter the fourth year of the pandemic, we must not leave it up to the virus to fix itself. The biggest lesson of the past three years is there’s little chance that is going to work, at least without an intolerably high cost. Rather, we can end the pandemic by choice. We know <a href="https://theconversation.com/from-covid-control-to-chaos-what-now-for-australia-two-pathways-lie-before-us-174325">what to do</a>. But we are simply not doing it. Image credits: Getty Images This article originally appeared on <a href="https://theconversation.com/three-years-into-the-pandemic-its-clear-covid-wont-fix-itself-heres-what-we-need-to-focus-on-next-201181" target="_blank" rel="noopener">The Conversation</a>.

Caring

Time to focus: The accidental photographer’s guide to taking great travel shots

Interested in photography? Travelling overseas? Freelance travel writer, photographer and content queen Carolyne Jasinski shares some of the best tips to get great shots wherever you are. What makes the perfect photograph? Is it a complicated combination of aperture settings to determine depth of field or shutter priority to choose between blurred movement or keeping everything in focus? No. It’s much simpler than that. The perfect photo is the one you like best. But there is a knack to getting those pics. I am a travel journalist, so words are my main focus. But most stories need good photos to get published, so I have had to learn how to take photos for publication. I am the accidental photographer. I have taken courses, sat in on workshops and even been on a photography-based expedition to the Arctic. I have travelled with landscape photographers, wildlife snappers, photojournalists who cover war zones, news “togs” and those who shoot food and fashion. Each has taught me something different. So how do we get those great shots? Here are some simple tips to help budding photographers – and you might be surprised at how many of these you are already doing. 1. Don't knock the automatic setting Digital cameras have made life easy. If you’re happy with what your camera produces on automatic, stick to it. That’s what you’ve paid for. But, if you want to learn the “how and why” of photography, play with all those extra dials. Take a course or better still, go on a photography weekend and learn from the professionals. It’s really interesting knowing how to be in control. 2. Horizontal and vertical Take horizontal and vertical shots of the same subject — you’ll be surprised at how different the photos turn out. It’s especially important if you are going to try and sell them to a magazine or online site. More than once I’ve heard designers despair because they have the perfect image to go alongside a story, but it’s oriented the wrong way. Give them both and double your chances of getting published. If you want to make it to the cover of a magazine, take a vertical (portrait) photo. Horizontal (wide) shots are best for inside pages, especially a spread. 3. Rule of thirds Divide your frame into thirds — both horizontally and vertically. Place the focus of your pic on one of those third lines rather than in the middle of your frame. 4. Change your angle... Move A photo that looks ordinary from front-on can be much more interesting from a different angle. The trick is to move. Get in closer — unless it’s a wild animal. If there are big teeth or horns involved, just zoom in with your camera. Try getting down on the ground or taking the shot from a high point 5. People For me, travel is all about people. Photos always look better with people in them as they add perspective and “life”. Take snapshots to help remember the people you meet. But be kind. Lift chins and cover cleavages. Be aware of what shooting from down low does to your friends — no-one will thank you for highlighting their double chin or looking up their nostrils. 6. Zoom in Get up close and personal with your zoom lens. It can be a powerful tool for capturing the nitty gritty. 7. Shapes & patterns Look for interesting shapes. Natural patterns make naturally great shots. 8. Diagonals and leading lines Diagonals create visual flow and add the illusion of movement and dimension to photos. No matter where they start in a frame, they can pull you in and act as a leading line to where you want the focal point to be. Not all leading lines have to be diagonals … a curving river, for example can lead you to a spectacular backdrop. 9. Work with the light The general rule when it comes to working with light is: Don’t shoot into the light. Unless it works. Sunsets are a great example. But when shooting sunsets, always turn around and look at what the light is doing behind you. Sometimes it’s even prettier than what’s in front. Bright sunny days will often give the most ordinary pics. Early morning, shadows and evening light offer the best contrasts. 10. Contrast If you see contrast, capture it — look for light and dark, colour and mono. It might be a bright green shoot coming out of a blackened tree trunk, or a pop of colour in a sea of grey. They always make for interesting shots. 11. Framing Use natural elements to frame your shot. Same goes for man-made structures — they often make perfect boundaries for your pics. Natural props make your job easy. 12. Location markers Signs or souvenirs (with names) can help you remember where you are. Pics of information boards are great memory joggers and the best notes when trying to write your journal or travel story later. 13. Aim for something different Shoot the obvious but aim for more and shoot that, too. 14. Ask permission when shooting people Cultural cringe — if you are in a foreign country, always ask for permission to take a photo. It’s common courtesy. And before including children, always ask their parents and explain what you are doing. If you want to publish those photos, you’ll need written permission. 15. Surprise element Try to capture people (you know) when they are unaware that you are there. Candid shots are often the best. 16. Capture the moment It’s all about being in the right place at the right time. If you see a great photo opportunity, don’t think, “I’ll come back and get that later.” Later might be too late. 17. Reflections Use reflections to reflect on the moment. 18. Mood Let photos reflect how you feel. 19. Aperture and shutter priority It had to get technical somewhere. As you increase the size of your aperture (increasing the hole you shoot through) you let more light into your image sensor. That means you need a shorter shutter speed. If you increase the length of time your shutter is open, you decrease the aperture needed to get a well exposed shot. Aperture and Shutter Priority modes are semi-automatic on most cameras. If you set one, your camera will set the other. Or it will have a dial or meter to show where the perfect setting is. 20. Depth of field Aperture Priority — ‘A’ or ‘AV’ on your camera program dial. When would you use it? To get “depth of field”. If you want a shallow depth of field — an object in front in focus but the background blurred — choose a large aperture (f/1.4) and let the camera choose an appropriate shutter speed. If you want an image with everything in focus, choose a smaller aperture (f/22) and let the camera choose an appropriate shutter speed (generally a longer one). Or you can use Portrait mode on your iPhone. 21. Movement Shutter Priority — ‘TV’ or ‘S’ on your camera dial. When would you use it? To capture movement. If you want to photograph a moving object but want to freeze it so there is no motion blur, choose a fast shutter speed (1/2000) and let the camera decide how much light there is available and set an appropriate aperture. If you want to photograph the object but include some motion blur, choose a slower shutter speed (1/125) and let the camera choose a smaller aperture as a result. The slower the shutter speed, the more need for a tripod. 22. High resolution photos What does high resolution mean? It means a photo with a lot of information — showing a lot of detail. For publication in magazines, you need a photo with at least 300 dpi (dots per inch) that means your photos need to be at least 2MB in size (but the more, the better). All images: Carolyne Jasinski <p style="color: #0e101a; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; margin-top: 0pt; margin-bottom: 0pt;">

Travel Tips

Olivia Newton-John gave a voice to those with cancer and shifted the focus to the life of survivors

<h2 class="legacy">Olivia Newton-John gave a voice to those with cancer and shifted the focus to the life of survivors</h2> <a href="https://theconversation.com/profiles/alex-broom-121063">Alex Broom</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Since news of Olivia Newton-John’s death this week, many have paid tribute to her character, humble nature and cultural significance. She also made a significant contribution to cancer survivorship and the ideal of treating the whole person, not just their disease. Newton-John was <a href="https://www.onjcancercentre.org/about/olivia-newton-john">diagnosed</a> with breast cancer in 1992 and underwent a partial mastectomy, chemotherapy and breast reconstruction. Her cancer journey spanned three decades, and as she <a href="https://www.onjcancercentre.org/about/olivia-newton-john">explained</a>: <blockquote> The whole experience has given me much understanding and compassion, so much so that I wanted to help others going through the same journey. </blockquote> <h2>Bringing our attention to cancer</h2> Getting the community mobilised around difficult topics like cancer can be tough. Celebrities – and their experience of illness and healing – have become one of the most powerful means for mobilising action. Olivia Newton-John was one of the first to share her experience of breast cancer with a wide audience and her advocacy opened the door for others such as Kylie Minogue and <a href="https://link.springer.com/article/10.1186/s13058-014-0442-6?ncid=txtlnkusaolp00000618">Angelina Jolie</a> to share theirs. Stories like theirs have mobilised cancer <a href="https://link.springer.com/article/10.1186/s13058-014-0442-6?ncid=txtlnkusaolp00000618">screening</a> and <a href="https://www.onjcri.org.au/">research</a>, prompting reflection and normalised the experience of living with cancer. <h2>The ‘alternative’ voices of cancer survivorship</h2> The diverse approach Newton-John took to cancer treatment was a distinguishing part of <a href="https://www.womanandhome.com/life/olivia-newton-john-reveals-how-cannabis-has-helped-her-during-stage-4-cancer-battle/">her legacy</a>. As she explained when establishing the Olivia Newton-John Cancer Wellness & Research Centre: <blockquote> I did herbal formulas, meditation and focused on a vision of complete wellness. </blockquote> Explaining her “pro cannabis” stance on <a href="https://www.9news.com.au/national/olivia-newton-johhn-60-minutes-cancer-medicinal-cannabis-key-to-recovery/3fe1b1ce-f8dd-43fd-b534-d2f4000dfd1e">60 minutes in 2019</a>, she reflected a growing recognition of community interest in diverse approaches to pain and symptom management, and how such community views often rub up against legal and regulatory constraints. Australia only <a href="https://www.nps.org.au/australian-prescriber/articles/prescribing-medicinal-cannabis#:%7E:text=The%20Australian%20Federal%20Government%20legalised,flower%20products%20are%20also%20available">legalised</a> medicinal cannabis in 2016, and many reservations persist among the Australian medical community. Being open about her experience, Newton-John gave voice to things which many Australian cancer patients try, and believe in, but many in the medical community continue to push back on. In Australia, <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1743-7563.2010.01329.x">more than</a> <a href="https://www.sciencedirect.com/science/article/pii/S1744388118307679">half</a> of people living with cancer use alternative treatments over the course of their cancer journeys. Yet, alternative practices, including herbal products and medicinal cannabis, remain largely absent from mainstream cancer care. This risks putting mainstream medicine out of step with community beliefs. As regularly noted, managing patient interest in “alternative” cancer care is a tricky area, but what is clear is that openness and frank discussions serve everyone best. A <a href="https://academic.oup.com/jnci/article/114/1/25/6189098?login=true">harm-reduction</a> approach, which discusses and detects any dangerous side-effects or interactions, is safer than silencing what people living with cancer are doing or believe in. <h2>Challenges to unhelpful cancer narratives</h2> Cancer has suffered from a wide range of misconceptions and misrepresentations, ranging from ideas about cancer as a “death sentence”, or the idea that you either beat it or succumb to it. People often feel this does them a disservice. People with cancer are so much more than a “cancer patient”, and they don’t want to be trapped in that frame. They can live well with cancer, without focusing entirely on trying to be cancer-free to the exclusion of all else. Newton-John <a href="https://www.theguardian.com/film/2020/oct/26/olivia-newton-john-i-dont-wish-cancer-on-anyone-else-but-for-me-it-has-been-a-gift">emphasised this idea regularly</a>. Likewise, the expectation of “<a href="https://journals.sagepub.com/doi/abs/10.1177/0038038502036001006">cancer heroics</a>” is an all-consuming and unhelpful cultural ideal. Sometimes “fighting” works and is needed, but in many contexts and particularly for long-term survivors, focusing on quality of life and wellness is critical. This is likely why various alternative practices have gained traction, despite the slim evidence base for many. The world of “alternative therapies” has tended to present to the community a more person-centred approach, regardless of whether this is actually achieved by many practitioners in practice. <h2>Towards ‘survivorship’</h2> Cancer “<a href="https://www.cancercouncil.com.au/cancer-information/living-well/after-cancer-treatment/adjusting-to-life-after-treatment/who-is-a-cancer-survivor/">survivorship</a>”, in its broadest sense, denotes a broad focus, inclusive of the mind, body and the social life of the person living with cancer, not merely their disease, symptoms or treatment side-effects. Even two decades ago, the emphasis was almost exclusively placed on curative cancer treatment, treatment discovery, or post-curative experiences. This overly disease-centred focus tended to marginalise the many people who will continue to live on with cancer. Person-centred approaches, in their many forms, show <a href="https://bmcnurs.biomedcentral.com/articles/10.1186/s12912-017-0206-6">considerable benefit</a>, although there continues to be a diverse set of understandings about what it <a href="https://www.sciencedirect.com/science/article/pii/S0959804921003403">actually means</a>. The broad principle of person-centredness is that we are much more than a disease and this matters throughout all aspects of care. Our care needs to be structured around our beliefs, psychological and social needs and <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/jocn.14312">life experiences</a>. This may sound simple, but it is often not a central part of the picture. While we are making progress, as Newton-John was acutely aware, there is so much more to do in this realm. Based on our <a href="https://www.canceraustralia.gov.au/impacted-cancer/what-cancer/cancer-australia-statistics">most recent estimates</a> more than one million Australians alive today are either currently living with cancer or have lived with it. Strategies which help all of us touched by cancer to live well, whether cured or not, should be the priority moving forward. While we must be careful not to push too far in the other direction – a <a href="https://www.degruyter.com/document/doi/10.1515/9780822394716/html">cruel optimism</a> which threatens to <a href="https://journals.sagepub.com/doi/full/10.1177/1357034X15586240">sideline</a> the hard, sad and often difficult experiences of cancer – a balance is needed which we have not quite reached. Olivia Newton-John’s death will likely be difficult for some living with cancer. Important survivorship stories, when they come to a close, are difficult. So, let’s not pretend. Endings are hard, but a life well lived it also something to celebrate. <a href="https://theconversation.com/profiles/alex-broom-121063">Alex Broom</a>, Professor of Sociology & Director, Sydney Centre for Healthy Societies, The University of Sydney., <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> This article is republished from <a href="https://theconversation.com">The Conversation.</a> Read the <a href="https://theconversation.com/olivia-newton-john-gave-a-voice-to-those-with-cancer-and-shifted-the-focus-to-the-life-of-survivors-188444">original article</a>. Image: Getty

Caring

“One person”: Police focus in on new William Tyrrell theory

Image: NSW Police As police converge on the front lawn of the home where William Tyrrell was last seen over seven years ago, it is believed investigators are working on a theory that he may have fallen to his death from a second-storey balcony. On Tuesday morning, officers were seen digging up and examining parts of the garden bed that sits directly under the balcony. Cadaver dogs were also seen being taken around the perimeter of the garden. In the seven years since William’s disappearance, the garden bed had never been searched. Neighbour Viv Gunter, who has lived opposite the home for two years, said it was “strange” police had returned there after seven years. “I didn’t think this new evidence would lead back to the house,” he told reporters, “it seems a bit strange to me.” Officers also returned to a site about 1km from the home, using chainsaws and other heavy-duty equipment to clear dense bushland, in search of William’s remains. On Monday, Detective Chief Superintendent Darren Bennett had said: “It’s highly likely that if we found something, it would be a body. We are looking for the remains of William Tyrrell, there’s no doubt about that.” On Tuesday Morning, Police Commissioner Mick Fuller says there had been a significant breakthrough in the case and he’s confident police will solve the mystery. “There is certainly one person in particular that we are looking closely at,” he told reporters on Tuesday. "I certainly don’t want to declare too much because again in these cases you do not want to compromise a potential outcome.” Meanwhile, police have seized a car that once belonged to William Tyrrell’s foster grandmother from a home 375km south of the location where William disappeared. The vehicle, a silver Mazda hatchback, was seized from a home in Gymea in the Sutherland Shire, and is being held in a secure facility where forensic examinations are underway to determine whether the vehicle may have been used to move William’s body after his death.

News

Elon Musk selling final Earth home so he can "focus on Mars"

Tesla CEO Elon Musk has listed the last home he owns of his $100 million real estate portfolio, in a quest to “own no house” and focus solely on his mission to Mars. It’s been no easy feat letting go of his beloved properties, however this San Francisco mansion has been a little harder to let go of for Musk. Deemed his “special place,” the nine-bedder has proven to be a difficult property to shift. After initially listing the home last year, it failed to receive any substantial offers so the 49-year-old took it off the market. However, this week Musk announced he would be selling the 47-acre lot for an eye-watering $48.6 million (US$37.5 million). “Decided to sell my last remaining house. Just needs to go to a large family who will live there. It’s a special place,” the Tesla and SpaceX CEO wrote. Musk, who has an estimated net worth of $185 billion, initially purchased the home in 2017 for US$23.4 million. The incredible Hillsborough retreat is over 100-years-old and has every feature possible including Bay views, a pool, hiking trails and mesmerising canyons. Not only that, but the incredible mansion even features a ballroom, banquet dining room and a well-preserved but completely updated professional kitchen. Musk vowed to get rid of his homes and belongings in order to devote his life “to Mars and Earth.” “Don’t need the cash,” the eccentric billionaire tweeted in May 2020. “Possession just weighs you down.”

Real Estate

Melania Trump slams critics: “Focus on what I do, not what I wear”

In what is considered a rare moment, Melania Trump has fired back at those criticising her outfit choices during her most recent trip to Africa. Melania, 48, took to Twitter to post a video of her addressing the backlash she has received over her wardrobe, which many people believed to be tone-deaf and arrogant. But the video, which shows the First Lady in Egypt, has prompted even more criticism after declaring: “I want to talk about my trip and not what I wear. That’s very important what we do, what we’re doing with US aid, what I do with my initiatives. “I wish people would focus on what I do, not what I wear.” <blockquote class="twitter-tweet" data-lang="en"> .<a href="https://twitter.com/FLOTUS?ref_src=twsrc%5Etfw">@FLOTUS</a> Melania Trump: "I wish people would focus on what I do, not what I wear." <a href="https://t.co/X3k7MqhYmO">pic.twitter.com/X3k7MqhYmO</a> — The Hill (@thehill) <a href="https://twitter.com/thehill/status/1048743460398948352?ref_src=twsrc%5Etfw">October 7, 2018</a></blockquote> The criticism from news and social media users started when Melania was photographed wearing a white pith helmet, which has historical ties with Africa’s colonisers. <img style="width: 0px; height: 0px;" src="https://oversixtydev.blob.core.windows.net/media/7821234/gettyimages-1045901228.jpg" alt="" data-udi="umb://media/b07fb587d2ec4c36b8df465630a412d5" /> “It was the headgear that attracted most attention,” wrote <a rel="noopener" href="https://www.theguardian.com/world/2018/oct/05/melania-trump-in-pith-helmet-on-kenya-safari-likened-to-colonialist" target="_blank">The Guardian</a>. “Pith helmets – so-called because they are made of the material sholapith – were worn by European explorers and imperial administrators in Africa, parts of Asia and the Middle East in the 19th century before being adopted by military officers, rapidly becoming a symbol of status – and oppression.” Users on social media hilariously compared the First Lady with film characters such as Dr Rene Emile Belloq from Indiana Jones and Michael Jackson from his music video for Smooth Criminal. <img style="width: 0px; height: 0px;" src="https://oversixtydev.blob.core.windows.net/media/7821235/gettyimages-1045930894.jpg" alt="" data-udi="umb://media/8dd71d3dc7754211aa60a4391550c6f2" /> Many others were quick to point out how she exclusively supported European designers instead of showcasing the work of local African creators. The backlash, which accused Melania of reinforcing colonialist behaviour, began a viral #FLOTUSInAfricaBingo hashtag – where Twitter users began to list the different stereotypical attitudes of tourists when visiting Africa. <blockquote class="twitter-tweet" data-lang="en"> Melania Trump wearing a pith helmet on her trip to "Africa" is more than a silly sartorial choice. It's a reflection of her outdated understanding of Africa. (Also, she was photographed in safari attire multiple times on this trip.) <a href="https://twitter.com/hashtag/FLOTUSinAfricaBingo?src=hash&ref_src=twsrc%5Etfw">#FLOTUSinAfricaBingo</a> <a href="https://t.co/aCnkOnPBF8">https://t.co/aCnkOnPBF8</a> — kim yi dionne (@dadakim) <a href="https://twitter.com/dadakim/status/1048315381473894400?ref_src=twsrc%5Etfw">October 5, 2018</a></blockquote> <blockquote class="twitter-tweet" data-lang="en"> Melania completes the stereotype trifecta--elephants, orphans and even the pith helmet.....<a href="https://twitter.com/hashtag/FLOTUSinAfrica2018?src=hash&ref_src=twsrc%5Etfw">#FLOTUSinAfrica2018</a> <a href="https://twitter.com/africasacountry?ref_src=twsrc%5Etfw">@africasacountry</a> <a href="https://twitter.com/AFP?ref_src=twsrc%5Etfw">@AFP</a> <a href="https://twitter.com/AP?ref_src=twsrc%5Etfw">@AP</a> <a href="https://t.co/TkgFb3w4yY">pic.twitter.com/TkgFb3w4yY</a> — Matt Carotenuto (@matt_carotenuto) <a href="https://twitter.com/matt_carotenuto/status/1048197315360673792?ref_src=twsrc%5Etfw">October 5, 2018</a></blockquote> <blockquote class="twitter-tweet" data-lang="en"> Melania Trump's outfits scream, "I watched OUT OF AFRICA the night before". <a href="https://twitter.com/hashtag/MelaniaTrump?src=hash&ref_src=twsrc%5Etfw">#MelaniaTrump</a> <a href="https://twitter.com/hashtag/MelaniaInKenya?src=hash&ref_src=twsrc%5Etfw">#MelaniaInKenya</a> <a href="https://twitter.com/hashtag/FLOTUSinAfricaBingo?src=hash&ref_src=twsrc%5Etfw">#FLOTUSinAfricaBingo</a> <a href="https://twitter.com/hashtag/FLOTUSinAfrica2018?src=hash&ref_src=twsrc%5Etfw">#FLOTUSinAfrica2018</a> <a href="https://t.co/2yvyR2Igf4">pic.twitter.com/2yvyR2Igf4</a> — Meja|梅贾 (@75Meja) <a href="https://twitter.com/75Meja/status/1048508479005110272?ref_src=twsrc%5Etfw">October 6, 2018</a></blockquote> Kim Yi Dionne, a political science professor from the University of California, is responsible for initiating the hashtag and claims that the First Lady’s outfit choices reinforced colonial attitudes. “Her attire is a signal of her understanding of what Africa is in 2018. It’s tired and it’s old and it’s inaccurate,” Dr Dionne told <a rel="noopener" href="https://www.nytimes.com/2018/10/05/world/africa/melania-trump-pith-helmet.html" target="_blank">The New York Times.</a> But while her fashion choices were ignorant, many raised the question as to what Melania actually does. Her #BeBest campaign was labelled as confusing as the former model wanted to raise awareness on the issue of cyberbullying but given her husband's behaviour on Twitter and his notoriety of attacking people through the internet, the campaign fell short. Many also drew comparisons to a campaign that was in place during Barack Obama’s run and noted the similarities between the two. Even throughout President Trump’s campaign for the top position, Melania was given very little spotlight as Donald’s daughter Ivanka Trump was given the title of “unofficial First Lady.” During her visit to Africa she was asked to comment on Brett Kavanaugh, the man who the President picked for the Supreme Court even after he was accused of sexual harassment. She was a woman of few words as she said that she is “against any kind of abuse or violence.” She went on to deny the claims that Donald Trump labelled Haiti and other African nations as “s**thole countries.” So, while Melania asks the world to focus on her work and not her style choices, the question that people are begging to know is, what is her work? And what is it that the First Lady has achieved since coming into the role? This isn’t the first time Melania has sparked backlash over something she has decided to wear, as in June, she was heavily criticised on a global level for wearing a khaki Zara coat with the words “I REALLY DON’T CARE, DO U?” during her visit to the children affected by America’s immigration crisis. <img style="width: 0px; height: 0px;" src="https://oversixtydev.blob.core.windows.net/media/7821233/gettyimages-980585888.jpg" alt="" data-udi="umb://media/cdf3f5ad4a7b4fdcb97e1cae304f22e3" /> During that time, the President caused an uproar over a policy that separated immigrant children from their parents after they were detained at the US border. The jacket was said to be complicit and tone-deaf as the words emblazoned on the back were inappropriate for the occasion. But one thing Melania has gotten right is that people should be focusing on the achievements and work of the First Lady rather than what she chooses to wear.

News

MasterChef Australia judges focusing on "food" – not "drama"

MasterChef Australia judges Matt Preston and George Calombaris have said that the cooking show has a “no d---heads” policy because the team believes in focusing on food rather than stirring drama. Preston explained that it was so much of a priority that he would always choose “terrible TV talent who could cook” over “show ponies with 100,000 followers” who might help ratings. “You can get drama by picking d---heads, but over the years we have picked fewer and fewer d---heads,” he said. “We have to spend seven months (filming) with these people, and that is so much better when we get along. “For us, the exciting thing is finding people who want to pursue food to change their life, not finding stereotypical TV talent.” Preston said that in previous years, the show’s fans had been “very vocal and quick to move away” when the focus had moved towards drama. Calombaris agreed: “We don’t do contrived. We’re like the mafia, the three of us. “We’re very committed to protecting the brand. We’ve got a lot of responsibility. People look up to us. We’re role models. “I get what Matt is saying. We want good people. It’s about humanity and care. If they’ve got that, and a love for food, they should be on MasterChef.” Last week, the judges hosted the series 10 launch of MasterChef in Melbourne. Guests included The Project’s Carrie Bickmore and Waleed Aly, chefs Shannon Bennett, Darren Purchase and Adriano Zumbo. Contestants from past series including Justine Schofield, Callum Hann and Hayden Quinn also attended the event. Will you be watching this year's series of MasterChef? Tell us in the comments below.

Destination focus: Bundaberg

History, turtles, the Great Barrier Reef and, of course, rum – there’s plenty to love about Bundaberg. See The Mon Repos Regional Park, just east of Bundaberg, is one of the most important turtle hatching sites in the country. Between November and March you can join a nightly tour to look for green, flatback and endangered loggerhead turtles nesting and hatching on a small beach. In January you can be lucky and see the tiny baby turtles making their way from the nest to the ocean. In the town of Bundaberg itself, the Hinkler Hall of Aviation in the Botanic Gardens brings the achievements of Australian pioneer solo aviator Bert Hinkler to life. Then visit the heritage listed Fairymead House & Sugar History Museum to learn about the sugar industry that the town is built on. <img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/36714/image__498x245.jpg" alt="Image_ (289)"/> Explore Bundaberg is the southern gateway to the Great Barrier Reef, and Lady Musgrave and Lady Elliot islands are just a short hop away. Head out on a luxurious catamaran for a day of scenic cruising, swimming, snorkelling and diving. Or you can take a short scenic flight to the island and spend the full day relaxing in paradise. These islands are in one of the most pristine parts of the reef and you won’t find any of the crowds that you will see further north. Drink You can’t go to Bundaberg without sampling the local drop – Bundaberg Rum. It’s been brewed here since 1888, making use of the sugar cane crops grown in the region. You can visit the Bundaberg rum distillery for a behind the scenes tour to see how it is produced and aged, before stopping in at the tasting bar to sample the full range of top shelf spirits. You can also blend your own rum with the help of the on-site experts, using different types of rum to create one that’s perfect for you. <img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/36715/image__498x245.jpg" alt="Image_ (290)"/> Stay You won't find much luxury accommodation around Bundaberg, but there are plenty of stylish and comfortable options. Self contained apartments, motels, motor inns and camping grounds cover all budgets, or there are a few backpacker hostels if you like to mix with younger travellers. In the coastal town of Bargara, just east of the city, there are a number of stylish resorts with facilities like swimming pools, tennis courts and bikes for hire. Have you ever been to Bundaberg?

International Travel

Destination focus: Mackay

It’s a quintessential Queensland working town, built on farming and sugar, but Mackay has plenty to offer the visitor too. See You might be surprised to learn that Mackay has the best collection of art deco buildings in Queensland. It was one of the only city’s to boom from the 1920s to 1940s, when the style was popular, and it has left a stylish legacy. Wander along the town’s heritage walk and look out for the pineapples on top of the columns at the post office, the ocean liner-style of the Australian Hotel and the charming pastel colour scheme of the Ambassador Hotel. Do The Mackay region is home to two great national parks, Eungella and Cape Hillsborough. Eungella is one of the most ecologically diverse parks in the country, blending tropical and sub-tropical rainforest, and there are a number of well formed trails that wind through it. Take the Broken River trail to the viewing platform over the river and look for platypus. At Cape Hillsborough, wallabies and kangaroos search for food on the beach at sunrise and you can see more than 150 species of bird and 25 species of butterflies along the Diversity boardwalk. <img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/36497/image__498x245.jpg" alt="Image_ (275)"/> Tour Mackay is set right along the middle of the Great Barrier Reef, so you should definitely get out and explore the underwater world. Day tours run from town and visit nearby islands like Brampton, Scawfell and Keswick and, while they aren’t as famous as their Whitsunday cousins to the north, they offer great snorkelling, diving and swimming at secluded sandy beaches. Eat & Drink Mackay has stayed mostly off the tourist map, so don’t expect too many fancy bars and restaurants. Head down to the waterfront and Maria’s Donkey Tapas bar for good food with a view. The brand new Paddock & Brew Company serves food with a paddock to plate philosophy and a great range of craft beers. Or you can just grab some fish and chips and head for the beach. Stay In Mackay you’ll find everything from retro roadside motels to family-friendly resorts and stylish self-contained apartments. It's one of the few beachside towns in the country where you can reliably find a room for less than $100 a night. To stay right on the beach, try SeaEagles Beach Resort, Potter’s Oceanside Motel or the Sarina Beach Motel. Here are some tips from the Over60 Community: Michelle Nightingale says: “Sorbello's Italian Restaurant in the city. George's Thai Restaurant at the Marina. Eungella Chalet - beautiful views, friendly service and very reasonably priced. “Botanic Gardens are worth a visit with a lovely sitting area to enjoy a yummy lunch and the Blue Water Trail goes for many kilometres and encircles the city. This trail can be followed on skates, bikes, scooters or foot. The last time I walked part of this trail I spent a good 30 minutes enjoying the antics of a black cockatoo family feeding in one of the native trees along the walk. “There is so much here.” Karen Davidson recommends a meal at “Burp Eat Drink. The best place to enjoy food, wine and music!” Robyn Chalmers thinks you should get, “Fish n chips from the shop near McKay Marina. Best ever!” Have you ever been to Mackay?

International Travel

Destination focus: Lord Howe Island

It’s Australia’s hidden paradise, a volcanic jewel of an island 600 kilometres off the coast of New South Wales. Here are the things you can't miss on Lord Howe Island. Do Lord Howe is home to the southernmost coral reef in the world and the only fringing reef lagoon in the state, so you’re going to want to get under the water. The convergence of warm and cold water means there’s a huge range of fish to be seen and many are found close to shore. Add to this exceptional water quality and visibility and you have one of the best snorkelling and diving destinations in the world. Paddle around the island on a kayak, learn how to kite surf or hit the waves at Blinky’s Beach. Don’t miss out on feeding the fish at Ned’s Beach where mullet, wrasse, garfish and metre-long kingfish will come to eat right from your hand. If you prefer to stay dry, there’s great hiking on the island. You can stroll up the easy paths to Transit Hill or tackle the tough ascent of Mount Gower, the tallest mountain on the island that includes some challenging rope-assisted sections. Tee off at the nine-hole Lord Howe Island Golf Course, easily one of the most picturesque in Australia. <img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/36413/image__498x245.jpg" alt="Image_ (266)" style="display: block; margin-left: auto; margin-right: auto;"/> See Lord Howe’s remote location and relative isolation has resulted in an incredibly unique ecology with many species found nowhere else on earth. Birds are the biggest drawcard and more than 130 species are found here, including the rare Lord Howe Island woodhen that was saved from extinction by a local conservation effort. You can also see the providence petrel, one of the rarest seabirds in the world, red tailed tropicbirds, shearwaters, sooty terns and masked boobies. Eat & Drink The island might be a long way from civilisation, but that doesn’t mean you’ll have to sacrifice your palate. Coral Café and Thompson’s Store are the go to for basics like burgers and sandwiches, or you can try world-class dining (including great local seafood) at Arajilla Restaurant and Anchorage Restaurant. If you prefer to do it yourself, there are communal barbecues complete with firewood set up at beaches around the island. Grab a barbecue pack from Greenback Eatery and get cooking! <img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/36412/image__498x245.jpg" alt="lord howe (1)" style="display: block; margin-left: auto; margin-right: auto;"/> Stay If you’re looking for luxury, you can’t go past Capella Lodge, tucked away above the secret Lover’s Beach on the west of the island. It’s one of the best properties in the country (sister to the incredible Southern Ocean Lodge on Kangaroo Island) and has just nine stylish, contemporary suites. Pinetrees Lodge offers great accommodation with a more reasonable price tag and was named the best hotel in Australia in 2017 by TripAdvisor. It has a range of hotel rooms, cottages and multi-bedroom family villas all designed in a cool, breezy beach style. Have you ever been to Lord Howe Island? Share your experience with us in the comments below.

International Travel

Destination focus: Fremantle

Just outside of Perth, this bustling port city is the coolest little place in the west. See Your first stop has to be Fremantle Prison, the largest and most intact convict-built prison in the country. It was built in the 1850s and housed prisoners for more than 140 years. It was decommissioned in 1991 and is now a living museum that gives a fascinating insight into the early days of the colony. Entertaining tours are led by experts who have plenty of stories about the prison’s heyday. Night tours by torchlight add an extra element of mystery or you can explore the network of tunnels below the prison. Do For a different perspective on Freo, get out on the water. You can take a leisurely harbour cruise or strap in for some thrills and spills on the powerful Westcoast Jet jetboat. Or you can see things from above on the Skyview Wheel, a huge ferris wheel just across from Fishing Boat Harbour. <img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/36183/image__498x245.jpg" alt="Image_ (243)"/> Shop Fremantle is renowned for its arts community, so it’s the perfect place to pick up some new works for your walls. There are lots of galleries specialising in indigenous and contemporary art with regularly changing exhibitions. There are also more than 50 trendy boutiques along Market and High streets, stocking fashion and homewares from up and coming Australian designers. Don’t miss the weekend market (dating back to 1897) with over 150 stalls selling a mix of fresh produce, independent designer goods, souvenirs and tasty food, plus music and street performances creating a vibrant atmosphere. Eat & drink When a place has a street called the Cappuccino Strip, you know the coffee’s going to be good. This section of street along South Terrace is lined with an almost endless number of cafes as well as restaurants, pubs, bars and breweries. Craft beer label Little Creatures was founded in Fremantle, so stop in for a pint at the iconic brewery down on the harbour. For something a little healthier try The Raw Kitchen, serving wholesome yet delicious food in a huge space that also encompasses a smoothie bar, concept store and yoga studio. <img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/36184/image__498x245.jpg" alt="Image_ (244)"/> Stay There’s just a handful of hotels in Fremantle, so you’ll need to book ahead. Pier 21 offers luxury self-contained apartments right on the waterfront and within walking distance of the Cappuccino Strip. The Esplanade Hotel is modern and stylish with a great swimming pool. There are also more than 300 Airbnb listings in Fremantle, so you can find a spare room, cosy apartment or luxe beach house that will suit you perfectly. Have you ever been to Fremantle? Share your travel tips in the comments below.

International Travel

Destination focus: Stradbroke Island

Just over 10 kilometres off shore from Brisbane, this little piece of island paradise has plenty to offer. Do Water, water, water. The ocean surrounding Straddie (as the locals call it) is a veritable playground. Head out to Shag Rock or Flat Rock for scuba diving with manta rays, leopard sharks, turtles and countless fish. Average visibility is 15-20 metres and can reach up to 30 metres in summer. Explore the coastline and nearby Peel Island in a kayak or learn to surf at one of the great beginner spots. And of course you can just flop on a beach and paddle your toes in the ocean. There’s plenty to do inland too. Stroll along the 1.2-kilometre North Gorge Walk, which has plenty of lookout points over the ocean where you can watch out for whales and dolphins. It’s particularly beautiful at sunrise. If you’re feeling brave, head for the desert dunes and try your hand at sandboarding. <img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/35727/image__498x245.jpg" alt="Image_ (213)"/> See Stradbroke has a rich history, so take some time out from the stunning natural attractions to explore it. The settlement of Dunwich on North Stradbroke Island dates back to 1827 when it was established as a convict outstation. There is a fascinating cemetery, with graves dating back as far as 1847, as well as an excellent historical museum. If you’re interested in history that dates back even further, join a guided walk along the Goompi trail with an Aboriginal elder to learn about the indigenous Quandamooka people, traditional hunting methods, bush tucker and bush medicine. Eat & Drink Some of the best meals you’ll eat on Straddie will be the simplest. Grab fish and chips from Fins and Fries, and set yourself up on the beach for a sunset picnic. Try Seashells at Amity Point for seafood fresh off the trawler or the Whales Way Restaurant in Point Lookout for stylish tapas and cocktails. There are also a couple of laid back surf and community clubs, which are perfect for an easy chicken parma. <img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/35728/image__498x245.jpg" alt="Image_ (214)"/> Stay Camping is the way to go on Stradbroke Island. There are grounds all over both islands, close to the main towns or tucked away on secluded beaches. If you don’t fancy bringing all your gear, Straddie Camping sets up glamorous teepee-style tents (complete with beds) during the school holidays. The island is dotted with holiday houses that can be rented through Airbnb, ranging from simple beach cabins to ultra luxe villas for a seriously stylish getaway. Here are some tips from the Over60 Community: Joan Young suggests, “North Gorge walk at Point Lookout. Love it.” Marie Peters recommends you take some time to visit the, “Maritime research station, fabulous opportunity to see marine research.” Lorraine Rix says, “Walk along Amity Beach and visit the Gelato Shop.” And Judy Cox thinks you can’t go past, “The amazing beach walks.” Have you ever been to Stradbroke Island?

International Travel

Destination focus: Yarra Valley and Dandenong Ranges

It’s been Victoria’s favourite holiday destination for more than a century and there is still plenty to love about the Yarra Valley and Dandenong Ranges. Do Many people believe the ancient forests of the Dandenong Ranges are full of magic and looking at the lush rainforest, hidden glens and trickling streams leading to fern-fringed waterfalls, it’s easy to see why. There are many walks winding through the forest, ranging from easy strolls of just a couple of kilometres to the 40-kilometres Lilydale-Warburton Rail Trail. Listen for the distinctive call of the lyrebirds that inhabit the forest, as well as curious wallabies, wombats and echidnas. <img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/34667/image__498x245.jpg" alt="Image_ (148)"/> See Coombe, the sprawling home of opera legend Dame Nellie Melba, has only recently opened to the public and is one of the hidden gems of the region. The beautifully restored house sits in seven acres of garden and has a world-class restaurant, as well as a small museum filled with priceless Melba memorabilia. Book a guided tour to get the full experience. You’ll also find one of the country’s most innovative and groundbreaking museums in Yarra Valley, the Tarrawarra Museum of Art. The building itself is architecturally arresting and the contemporary art exhibitions inside change with the seasons, so it’s always a good time to visit. Drink The Yarra Valley is the birthplace of the Victorian wine industry, with vineyards dating back to the 1830s. It’s still one of the closest wine regions to a capital city and there are more than 50 wineries producing some of the finest wines in the country. Almost 40 of these have cellar doors where you can sample some excellent cool climate wines and many have fine restaurants or art galleries attached. If you tire of wine, there’s also a cider and ale trail that takes you to the region’s leading breweries. <img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/34668/image__498x245.jpg" alt="Image_ (149)"/> Stay Step back in time and spend the night at the Yarra Valley Grand Hotel, built in 1888 and recognised as a landmark historic hotel by the National Trust. The luxurious Chateau Yering dates back even further, to the 1850s, and is surrounded by one of the oldest vineyards in the state. There are plenty of great accommodation options on vineyards, from small self-contained cottages to stylish modern studios. What’s your favourite thing to do in the Yarra Valley and Dandenong Ranges? Share in the comments below. Have you arranged your travel insurance yet? Tailor your cover to your needs and save money by not paying for things you don’t need. <a href="https://elevate.agatravelinsurance.com.au/oversixty?utm_source=over60&utm_medium=content&utm_content=link1&utm_campaign=travel-insurance" target="_blank">To arrange a quote, click here.</a> For more information about Over60 Travel Insurance, call 1800 622 966.

International Travel

Destination focus: Mornington Peninsula

It’s just an hour from Melbourne but the Mornington Peninsula feels like a world away. Here’s everything you should see and do in the Mornington Peninsula. Do The Mornington Peninsula proudly claims to be Australia’s number one golfing destination, so be sure to bring your clubs. There are 20 courses across 15 clubs, a number of which are in the country’s top 10. The huge Moonah Links complex has two world-class courses and The Dunes offers an exclusive private club-style experience that’s open to the public. Many of the courses hug the rugged coastline, making for jaw-dropping views from every hole. Explore The Mornington Peninsula owns more than 10 per cent of Victoria’s total coastline, so it makes sense that there’s plenty to do on (and under) the water. Snorkel along the Octopus’ Garden trail, a signposted 200-metre dive site along the Rye Pier. Experiences divers can try one of the 60 shipwrecks that lie submerged in the water or explore the Pope’s Eye, an artificial reef built in the 1880s. Then there’s standup paddle boarding, surfing, kayaking, fishing and sailing. And did we mention you can swim with dolphins? <img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/34429/image__498x245.jpg" alt="Image_ (121)"/> Relax Holidays are about down time, so where better to relax than at Victoria’s first natural hot springs centre? At Peninsula Hot Springs natural thermal mineral water is pumped from deep underground into communal pools or private baths. There are more than 20 wellness experiences on offer including a traditional hammam, reflexology walk, cave pool and a hilltop pool with 360-degree views over the surrounding bushland. Eat & drink There are more than 50 wineries scattered throughout the Mornington Peninsula, producing incredible pinot noir, chardonnay, shiraz, pinot gris and pinot grigio. Then there’s the fresh caught seafood, artisanal cheese, crusty bread and heavenly honey, all to be bought directly from the producers. If you want to get a snapshot of the best the region has to offer, the local tourism board has a number of trail maps themed around wine, cider, food, farms and more that you can download. <img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/34430/image__498x245.jpg" alt="Image_ (122)"/> Stay If you plan to play a lot of golf, then check in to one of the stylish resorts attached to the best clubs like Peppers Moonah Links, Mercure Portsea or RACV Cape Shanck. There are some great caravan parks and campsites around the region, some of which let you pitch a tent almost on the beach. There’s even a plush glamping experience that will set up a vintage caravan or luxury tent for you to camp with class. What’s your favourite thing to do in the Mornington Peninsula? Share your travel advice in the comments below.

International Travel

Destination focus: Hamilton Island

Hamilton Island really is a tropical playground. Your first stop will probably be the beautiful Catseye Beach, a gently curving strip of sand that’s perfect for swimming, sunbaking and watersports. And you don’t want to miss out on the wonders that await below the water – the snorkelling and diving on Hamilton and surrounding islands is among the best in the world. Back on dry land, hop across to Dent Island to play a round at Australia’s only island golf course. Much of the island is still covered in pristine bushland, so head off onto one of the many walking tracks to discovered secluded beaches, winding creeks and stunning natural lookouts. <img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/34342/image__498x245.jpg" alt="Image_ (114)"/> Explore You can’t come to Hamilton without going further afield and exploring more of the Whitsundays. Take a day cruise to visit some of the nearby islands, including the spectacular Whitehaven Beach on Whitsunday Island. If you want to splurge, you can also visit other islands by helicopter and land right on the beach for a picnic lunch. The flight itself is also spectacular and the view of the world’s most famous reef from above will take your breath away. See Hamilton Island is known for its exciting events calendar, so it’s a great idea to time your trip to coincide. The largest is the Audi Hamilton Island Race Week in August when spectator and sailors from around the world come to the island for a huge lineup of offshore and onshore events. There are also triathlons and ocean swims, ballet performances and gourmet weekends held at the many resorts. Eat & drink You certainly aren’t restricted to seaside fish and chips on Hamilton Island (though you can eat that if you want). There are many award-winning restaurants on the island, like Bommie at the Hamilton Island Yacht Club specialising in local seafood or the innovative TACO Mexican fusion. There are plenty of other casual options available too, with relaxed outdoor seating and live music. <img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/34340/image__498x245.jpg" alt="Image_ (112)"/> Stay If money is no object, then check yourself into qualia. Easily one of the best resorts in the country, 60 ultra luxe pavilions are scattered around a private headland surrounded by tropical bush. Many have private pools, the views are incredible and you get your own golf buggy to drive around in. Absolute bliss. There are plenty of other options on the island if you aren’t travelling on a millionaire’s budget. Choose from the classic Reef View Hotel, the adults-only Beach Club or a huge range of holiday homes for groups of all sizes. What’s your favourite thing to do on Hamilton Island? Share your tips in the comments below.

International Travel

Destination focus: Southern Highlands

Home to the beautiful towns of Bowral, Mittagong, and Bundanoon, just to name a few, the picturesque New South Wales Southern Highlands is the perfect destination for a weekend getaway. Here’s our guide on how to spend your time in the Southern Highlands. Do The rolling hills of the Southern Highlands are perfect for bushwalkers of any ability. Fitzroy Falls has timber boardwalks leading to spectacular lookouts and rainforest waterfalls. The Box Vale track runs along a historic railway line, through rock cuttings and a long tunnel. As the sun sets, head to Bundanoon in the Morton National Park for a walk through Glow Worm Glen. Turn off your torch and you’ll see thousands of the tiny larvae glowing brightly against the darkness of the night. <img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/34163/image__498x245.jpg" alt="Image_ (105)"/> Shop Leave some room in the car – you will need the space for all the homewares, antiques and garden goodies you’re going to pick up. Suzie Anderson Home in Moss Vale is styled like the country house of your dreams, filled with plush throws, woven rugs, sculptural vases and stone serving ware. Lydie Du Brae Antiques is a huge barn in Braemar that’s a favourite of A-list designers and is stuffed full of furniture, chandeliers and tapestries. For the garden, try The Potting Shed in Bowral, Roundabout the House in Mittagong and Mount Murray Nursery. Drink The Hunter Valley gets all the press for New South Wales wine regions, but the Southern Highlands can hold its own. There are more than 50 vineyards and a dozen wineries in the region producing excellent cool climate varietals, especially pinot noir, pinot gris and sparkling. Many are small and you’ll be able to sample wines you won’t find in your local bottle shop. Hit the cellar doors at Tertini and Centennial Vineyards (both awarded five stars in the prestigious James Halliday guide), the family-friendly Banjo’s Run or the beautiful Diamond Creek Estate. <img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/34164/image__498x245.jpg" alt="Image_ (106)"/> Stay The charming country nature of the Southern Highlands calls for an equally charming cottage stay. There are plenty of B&Bs in the towns of Bowral, Sutton Forest, Mittagong and Robertson, or get away from it all with a farm stay. Luxury lovers can choose the stylish Gibraltar Hotel, complete with golf course and indoor heated pool, or the stately Peppers Manor House, a grand country house dating back to 1926. What’s your favourite thing to do in the Southern Highlands? Share your tips in the comments below.

International Travel

Destination focus: Coffs Harbour

It’s the unsung hero of the Australian coast. From what to do and where to eat, here a guide of the best things to do when travelling to Coffs Harbour. Do Sure, you could just spend your time flopped on any one of the 90 gorgeous beaches around the Coffs Coast, but there’s plenty more on offer. One of the country’s best golf courses, Bonville, is around 10 minutes south of Coffs Harbour itself. It’s considered one of the most beautiful courses in the country and you’ll regularly see kangaroos, wallabies, goannas and maybe even koalas in the bush that surrounds the fairways. Then, hop on a horse and head off for a ride along the sand of Boambee Beach. The horses are even happy to wade right into the surf, which is a one of a kind experience. Learn If you’ve always wanted to surf, the Coffs Coast is a great place to learn. The winding nature of the coastline creates some great beginner breaks where you can safely test out your burgeoning skills. Lee Winkler is an ex-pro surfer who now runs a surf school and runs fun group or private lessons that will get you hanging ten in no time. Or you can try standup paddle boarding along the calm waters of the rivers and creeks around the coast, or in the calm waters around the jetty. Explore The Coffs Coast is one of the only places in the country where you’ll find subalpine mountain escarpments meeting subtropical rainforest, so you’ll definitely want to get out and explore on foot (or even on two wheels). There are more than 50 official walking tracks around the region, taking your through lush green forest, along stunning coastline or to hidden waterfalls. The nine-kilometre Coffs Creek circuit is a great short walk or experienced hikers can try the four-day Solitary Island Coastal Walk, with 20 or so places to stay along the way. Eat & Drink What’s a holiday without a little indulgence? The seafood here is sublime, plucked straight from the Pacific Ocean or from oyster estuaries along the river. Excellent fresh produce comes from the surrounding hills, so make sure you visit a farmers’ market like the ones in Dorrigo or Bellingen. The rich volcanic soils and sub-tropical sunshine make for some great wines, and there are even local breweries and a vodka distillery for tastings. Stay There are more than 200 places to stay along the Coffs Coast, ranging from caravan parks and motels through to B&Bs, holiday houses and resorts. Try the stylish oceanfront Opal Cove Resort or splash out with a beachfront spa bure at the BreakFree Aanuka Beach Resort. To really get away from it all, the Lombok on Waterfall retreat is a private Balinese-style villa tucked away in the mountains near Bellingen. Surrounded by 16 acres of tropical gardens and with sweeping views of the valley from every side, you’ll never want to come home. Have you ever been to Coffs Harbour? Tell us what your favourite things you did are in the comments below. Have you arranged your travel insurance yet? Tailor your cover to your needs and save money by not paying for things you don’t need. <a href="https://elevate.agatravelinsurance.com.au/oversixty?utm_source=over60&utm_medium=content&utm_content=link1&utm_campaign=travel-insurance">To arrange a quote, click here.</a> For more information about Over60 Travel Insurance, call 1800 622 966. Related links: <a href="http://www.oversixty.co.nz/travel/international/2016/10/10-pretty-australian-panoramic-scenes/">10 of Australia’s prettiest panoramic scenes</a> <a href="http://www.oversixty.co.nz/travel/international/2016/10/the-view-of-uluru-that-no-one-gets-to-see/">The view of Uluru that no one gets to see</a> <a href="http://www.oversixty.co.nz/travel/international/2016/09/10-of-the-most-spectacular-islands-in-australia/">10 of the most spectacular islands in Australia</a>

International Travel

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Destination focus: Bundaberg

Destination focus: Mackay

Destination focus: Lord Howe Island

Destination focus: Fremantle

Destination focus: Stradbroke Island

Destination focus: Yarra Valley and Dandenong Ranges

Destination focus: Mornington Peninsula

Destination focus: Hamilton Island

Destination focus: Southern Highlands

Destination focus: Coffs Harbour

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