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Fasting, eating earlier in the day or eating fewer meals – what works best for weight loss?

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/hayley-oneill-1458016">Hayley O'Neill</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/loai-albarqouni-452476">Loai Albarqouni</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Globally, <a href="https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight">one in eight people</a> are living with obesity. This is an issue because <a href="https://www.aihw.gov.au/reports/risk-factors/risk-factors-to-health/contents/overweight-and-obesity">excess fat</a> <a href="https://pubmed.ncbi.nlm.nih.gov/27423262/">increases the risk</a> of type 2 diabetes, heart disease and certain cancers. <a href="https://pubmed.ncbi.nlm.nih.gov/33393504/">Modifying your diet</a> is important for managing obesity and preventing weight gain. This might include reducing your calorie intake, changing your <a href="https://pubmed.ncbi.nlm.nih.gov/39143663/">eating patterns</a> and prioritising healthy food. But is one formula for weight loss more likely to result in success than another? Our <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC11530941/">new research</a> compared three weight-loss methods, to see if one delivered more weight loss than the others: <ul> <li>altering calorie distribution – eating more calories earlier rather than later in the day</li> <li>eating fewer meals</li> <li>intermittent fasting.</li> </ul> We analysed data from 29 clinical trials involving almost 2,500 people. We found that over 12 weeks or more, the three methods resulted in similar weight loss: 1.4–1.8kg. So if you do want to lose weight, choose a method that works best for you and your lifestyle. <h2>Eating earlier in the day</h2> When our metabolism <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/metabolic-syndrome">isn’t functioning properly</a>, our body can’t respond to the hormone insulin properly. This can lead to weight gain, fatigue and can increase the risk of a number of chronic diseases such as diabetes. Eating later in the day – with a <a href="https://pubmed.ncbi.nlm.nih.gov/23512957/">heavy dinner</a> and late-night snacking – seems to lead to <a href="https://pubmed.ncbi.nlm.nih.gov/33172509/">worse metabolic function</a>. This means the body becomes less efficient at converting food into energy, managing blood sugar and regulating fat storage. In contrast, consuming calories <a href="https://pubmed.ncbi.nlm.nih.gov/31151228/">earlier</a> in the day appears to <a href="https://pubmed.ncbi.nlm.nih.gov/29754952/">improve</a> metabolic function. However, this might not be the case for everyone. Some people naturally have an evening “chronotype”, meaning they wake up and stay up later. People with this chronotype appear to have <a href="https://pubmed.ncbi.nlm.nih.gov/36803075/">less success losing weight</a>, no matter the method. This is due to a combination of factors including genes, an increased likelihood to have a poorer diet overall and higher levels of hunger hormones. <h2>Eating fewer meals</h2> <a href="https://pubmed.ncbi.nlm.nih.gov/30700403/">Skipping breakfast</a> is common, but does it hinder weight loss? Or is a <a href="https://pubmed.ncbi.nlm.nih.gov/28967343/">larger breakfast and smaller dinner</a> ideal? While <a href="https://pubmed.ncbi.nlm.nih.gov/28137935/">frequent meals</a> may reduce disease risk, recent studies suggest that compared to eating one to two meals a day, eating six times a day might increase <a href="https://pubmed.ncbi.nlm.nih.gov/32437566/">weight loss success</a>. However, this doesn’t reflect the broader research, which tends to show consuming <a href="https://pubmed.ncbi.nlm.nih.gov/33485709/">fewer meals</a> can lead to greater weight loss. <a href="https://pubmed.ncbi.nlm.nih.gov/39485353/">Our research</a> suggests three meals a day is better than six. The easiest way to do this is by cutting out snacks and keeping breakfast, lunch and dinner. Most studies compare three versus six meals, with limited evidence on whether <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7490164/">two meals is better than three</a>. However, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC11530941/">front-loading your calories</a> (consuming most of your calories between breakfast and lunch) appears to be better for weight loss and may also help <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9605877/">reduce hunger</a> across the day. But more studies with a longer duration are needed. <h2>Fasting, or time-restricted eating</h2> Many of us eat over a period of more than <a href="https://pubmed.ncbi.nlm.nih.gov/26411343/">14 hours a day</a>. Eating late at night <a href="https://pubmed.ncbi.nlm.nih.gov/26411343/">can throw off</a> your body’s natural rhythm and alter how your organs function. Over time, this can increase your risk of type 2 diabetes and other chronic diseases, particularly among <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8617838/">shift workers</a>. <a href="https://pubmed.ncbi.nlm.nih.gov/35194176/">Time-restricted eating</a>, a form of intermittent fasting, means eating all your calories within a <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7262456/">six- to ten-hour window</a> during the day when you’re most active. It’s not about changing what or how much you eat, but <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7262456/">when you eat it</a>. <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7262456/">Animal studies</a> suggest time-restricted eating can lead to weight loss and improved metabolism. But the evidence in humans is still limited, especially about the long-term benefits. It’s also unclear if the benefits of time-restricted eating are due to the timing itself or because people are eating less overall. When we looked at studies where participants ate freely (with no intentional calorie limits) but followed an eight-hour daily eating window, they naturally consumed about 200 fewer calories per day. <h2>What will work for you?</h2> In the past, clinicians have thought about weight loss and avoiding weight gain as a simile equation of calories in and out. But factors such as how we distribute our calories across the day, how often we eat and whether we eat late at night may also impact our metabolism, weight and health. There are no easy ways to lose weight. So choose a method, or combination of methods, that suits you best. You might consider <ul> <li>aiming to eat in an eight-hour window</li> <li>consuming your calories earlier, by focusing on breakfast and lunch</li> <li>opting for three meals a day, instead of six.</li> </ul> The <a href="https://link.springer.com/article/10.1007/s13679-024-00555-2">average adult gains 0.4 to 0.7 kg per year</a>. Improving the quality of your diet is important to prevent this weight gain and the strategies above might also help. Finally, there’s still a lot we don’t know about these eating patterns. Many existing studies are short-term, with small sample sizes and varied methods, making it hard to make direct comparisons. More research is underway, including well-controlled trials with larger samples, diverse populations and consistent methods. So hopefully future research will help us better understand how altering our eating patterns can result in better health.<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/242028/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/hayley-oneill-1458016">Hayley O'Neill</a>, Assistant Professor, Faculty of Health Sciences and Medicine, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/loai-albarqouni-452476">Loai Albarqouni</a>, Assistant Professor | NHMRC Emerging Leadership Fellow, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/fasting-eating-earlier-in-the-day-or-eating-fewer-meals-what-works-best-for-weight-loss-242028">original article</a>. </div>

Body

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

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/shiori-shakuto-1537774">Shiori Shakuto</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> What makes a good retirement? I’ve <a href="https://www.pennpress.org/9781512827088/after-work/">been researching</a> the lives of “silver backpackers”: Japanese seniors who embark on a later-life journey of self-discovery. Many experienced Japan’s high-growth economy, characterised by rigid gender roles. For many men who worked as iconic cultural figures of <a href="https://en.wikipedia.org/wiki/Salaryman">sarariiman</a> (white collar workers), excessive working hours were normalised and expected. Their absence from home was compensated by their female partners, many full-time stay-at-home mothers. Entering their 60s meant either retirement from work, or children leaving home. For men and women, retirement is understood as an opportunity to live a life for themselves, leading to a journey of self-discovery. <h2>Dedicating life to work</h2> I interviewed more than 100 older Japanese women and men and found a significant disparity in the quality of life between them. Japanese retired men who led a work-oriented life struggled to find meaning at the initial stages of retirement. One man I spoke to retired at the age of 60 from a large trading company. He was a successful businessman, having travelled the world and held various managerial positions in the company. His wife looked after the children most of the time. They bought a house with a yard in a suburb so the children could attend a good school. It significantly increased his commute, and further reduced his time with children. He also worked on weekends. He barely had time to develop his hobbies or get to know his neighbours. He idealised his retirement as a time to finally spend with his family and develop his own hobbies. When he retired, however, he realised that he and his family didn’t have any common topics of conversation. Through decades of excessive hours spent at work away from home, the rest of the family established a routine that did not include him. Taking up new hobbies at the age of 60 was not as easy as he thought, nor was making new friends at this age. “I became a nureochiba,” he lamented. Nureochiba refers to the wet fallen leaves that linger and are difficult to get rid of. The term is commonly used to describe retired men with no friends or hobbies who constantly accompany their wives. The retirement for many former sarariiman was characterised by boredom – having nowhere to go to or having nothing to do. The sense of boredom led to a sense of isolation and low confidence in old age. Many older Japanese men I spoke to lament not having built a connection with their children or communities at a younger age. <h2>Dedicating life to family and community</h2> Older Japanese women I spoke with were more well-connected with their children and local communities in later life. Many were in regular contact with their children through visits, phone calls and messages. Some continued to care for them by providing food or by looking after grandchildren. Children very much appreciated them. Many older women who had been full-time stay-at-home mothers had already taken up hobbies or volunteering activities at community organisations, and they could accelerate these involvements in their old age. Even women who worked full-time seemed to maintain better connections with their family members because working excessively away from home was simply not possible for them. Older men relied on these women’s networks and activities conducted at the scales of home and communities – from caring for others to pursuing hobbies – to enact a meaningful retirement. The sense of connection with family and communities, not to mention their husbands’ reliance on them, led to a high confidence and wellbeing among older women. I saw many instances where older women preferred spending time with their female friends than their retired husbands and embarked on adventurous trips alone. One woman went on a three-month cruise alone. Feeling liberated, she sent a fax message to her husband from the ship: “When I get off this ship, I will devote the rest of my life to myself. You will have to take care of your own mother.” Upon disembarking, she moved to Malaysia to start her second life. <h2>The silver backpackers</h2> Malaysia has become a popular destination for silver backpackers looking to embark on a journey of self-discovery. Some travel as couples, while others go alone, regardless of their marital status. For many male silver backpackers I spoke to, moving to Malaysia offers a second chance at life to make new friends, find hobbies and, most importantly, start anew with their partners. For many female silver backpackers, visiting Malaysia means being able to enjoy an independent lifestyle while having the security of friends and family in Malaysia and Japan. The experiences of older Japanese men and women can be translated into the experiences of anyone who spent excessive hours at work and those who spent more time cultivating relationships outside of work. The activities of the latter group are not as valued in a society that narrowly defines productivity. However, my research shows that it is their activities that carry more value in old age. Are you under pressure to work long hours? If you can, turn off your phone and computer. Instead of organising events for work, organise a dinner with your family and friends. Take up a new hobby in your local community centres. You can change how you work and live now for a better old age.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/238571/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/shiori-shakuto-1537774">Shiori Shakuto</a>, Lecturer in Anthropology, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/i-spoke-to-100-japanese-seniors-and-learnt-the-secret-to-a-good-retirement-is-a-good-working-life-238571">original article</a>. </div>

Retirement Life

Why do organisations still struggle to protect our data? We asked 50 professionals on the privacy front line

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/jane-andrew-10314">Jane Andrew</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/dr-penelope-bowyer-pont-1550191">Dr Penelope Bowyer-Pont</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/max-baker-25553">Max Baker</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> More of our personal data is now collected and stored online than ever before in history. The rise of data breaches should unsettle us all. At an individual level, data breaches can compromise our privacy, cause harm to our finances and mental health, and even enable identity theft. For organisations, the repercussions can be equally severe, often resulting in major financial losses and brand damage. Despite the increasing importance of protecting our personal information, doing so remains fraught with challenges. As part of a <a href="http://www.doi.org/10.25910/psq3-q365">comprehensive study</a> of data breach notification practices, we interviewed 50 senior personnel working in information security and privacy. Here’s what they told us about the multifaceted challenges they face. <h2>What does the law actually say?</h2> Data breaches occur whenever personal information is accessed or disclosed without authorisation, or even lost altogether. <a href="https://www.abc.net.au/news/2024-06-20/optus-hack/104002682">Optus</a>, <a href="https://www.abc.net.au/news/2022-11-09/medibank-data-release-dark-web-hackers/101632088">Medibank</a> and <a href="https://www.afr.com/technology/canva-criticised-after-data-breach-exposed-139m-user-details-20190526-p51r8i">Canva</a> have all experienced high-profile incidents in recent years. Under Australia’s <a href="https://www8.austlii.edu.au/cgi-bin/viewdb/au/legis/cth/consol_act/pa1988108/">privacy laws</a>, organisations aren’t allowed to sweep major cyber attacks under the rug. They have to notify both the regulator – the Office of the Australian Information Commissioner (OAIC) – and any affected individuals of breaches that are likely to result in “<a href="https://www8.austlii.edu.au/cgi-bin/viewdb/au/legis/cth/consol_act/pa1988108/#:%7E:text=Whether%20access%20or%20disclosure%20would%20be%20likely%2C%20or%20would%20not%20be%20likely%2C%20to%20result%20in%20serious%20harm%2D%2Drelevant%20matters%20%C2%A0">serious harm</a>”. But according to the organisational leaders we interviewed, this poses a tricky question. How do you define serious harm? Interpretations of what “serious harm” actually means – and how likely it is to occur – vary significantly. This inconsistency can make it impossible to predict the specific impact of a data breach on an individual. Victims of domestic violence, for example, may be at increased risk when personal information is exposed, creating harms that are difficult to foresee or mitigate. <h2>Enforcing the rules</h2> Interviewees also had concerns about how well the regulator could provide guidance and enforce data protection measures. Many expressed a belief the OAIC is underfunded and lacks the authority to impose and enforce fines properly. The consensus was that the challenge of protecting our data has now outgrown the power and resources of the regulator. As one chief information security officer at a publicly listed company put it: <blockquote> What’s the point of having speeding signs and cameras if you don’t give anyone a ticket? </blockquote> A lack of enforcement can undermine the incentive for organisations to invest in robust data protection. <h2>Only the tip of the iceberg</h2> Data breaches are also underreported, particularly in the corporate sector. One senior cybersecurity consultant from a major multinational company told us there is a strong incentive for companies to minimise or cover up breaches, to avoid embarrassment. This culture means many breaches that should be reported simply aren’t. One senior public servant estimated only about 10% of reportable breaches end up actually being disclosed. Without this basic transparency, the regulator and affected individuals can’t take necessary steps to protect themselves. <h2>Third-party breaches</h2> Sometimes, when we give our personal information to one organisation, it can end up in the hands of another one we might not expect. This is because key tasks – especially managing databases – are often outsourced to third parties. Outsourcing tasks might be a more efficient option for an organisation, but it can make protecting personal data even more complicated. Interviewees told us breaches were more likely when engaging third-party providers, because it limited the control they had over security measures. Between July and December 2023 in Australia, there was an increase of <a href="https://www.oaic.gov.au/privacy/notifiable-data-breaches/notifiable-data-breaches-publications/notifiable-data-breaches-report-july-to-december-2023">more than 300%</a> in third-party data breaches compared to the six months prior. There have been some highly publicised examples. In May this year, many Clubs NSW customers had their personal information potentially <a href="https://www.rimpa.com.au/resource/more-than-a-million-australian-data-records-potentially-exposed-in-nsw-club-and-pub-data-breach.html#:%7E:text=Outabox%2C%20the%20IT%20services%20provider,and%20has%20notified%20law%20enforcement">breached</a> through an attack on third-party software provider Outabox. Bunnings suffered a <a href="https://australiancybersecuritymagazine.com.au/bunnings-customer-data-compromised/">similar breach</a> in late 2021, via an attack on scheduling software provider FlexBooker. <h2>Getting the basics right</h2> Some organisations are still struggling with the basics. Our research found many data breaches occur because outdated or “legacy” data systems are still in use. These systems are old or inactive databases, often containing huge amounts of personal information about all the individuals who’ve previously interacted with them. Organisations tend to hold onto personal data longer than is legally required. This can come down to confusion about data-retention requirements, but also the high cost and complexity of safely decommissioning old systems. One chief privacy officer of a large financial services institution told us: <blockquote> In an organisation like ours where we have over 2,000 legacy systems […] the systems don’t speak to each other. They don’t come with big red delete buttons. </blockquote> Other interviewees flagged that risky data testing practices are widespread. Software developers and tech teams often use “production data” – real customer data – to test new products. This is often quicker and cheaper than creating test datasets. However, this practice exposes real customer information to insecure testing environments, making it more vulnerable. A senior cybersecurity specialist told us: <blockquote> I’ve seen it so much in every industry […] It’s literally live, real information going into systems that are not live and real and have low security. </blockquote> <h2>What needs to be done?</h2> Drawing insights from professionals at the coalface, our study highlights just how complex data protection has become in Australia, and how quickly the landscape is evolving. Addressing these issues will require a multi-pronged approach, including clearer legislative guidelines, better enforcement, greater transparency and robust security practices for the use of third-party providers. As the digital world continues to evolve, so too must our strategies for protecting ourselves and our data.<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/236681/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/jane-andrew-10314">Jane Andrew</a>, Professor, Head of the Discipline of Accounting, Governance and Regulation, University of Sydney Business School, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/dr-penelope-bowyer-pont-1550191">Dr Penelope Bowyer-Pont</a>, Researcher, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/max-baker-25553">Max Baker</a>, Associate professor, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-do-organisations-still-struggle-to-protect-our-data-we-asked-50-professionals-on-the-privacy-front-line-236681">original article</a>. </div>

Legal

How do heat protectants for hair work? A chemistry expert explains

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/daniel-eldridge-1494633">Daniel Eldridge</a>, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a> Heat can do amazing things to change your hairstyle. Whether you’re using a curling wand to get ringlets, a flat iron to straighten or a hair dryer to style, it’s primarily the heat from these tools that delivers results. This comes with casualties. While your hair is surprisingly tolerant to heat compared with many other parts of your body, it can still only withstand so much. Heat treatment hair appliances frequently operate at over 150°C, with some reportedly <a href="https://www.frontiersin.org/journals/bioengineering-and-biotechnology/articles/10.3389/fbioe.2019.00298/full#B13">reaching</a> <a href="https://www.researchgate.net/publication/289291195_Thermal_degradation_of_hair_I_Effect_of_curling_irons">over 200°C</a>. At these temperatures, your hair can end up fried. Many people use heat protectants, often in the form of sprays, to minimise the damage. So how do these protectants work? To answer that, I first have to explain exactly what heat does to your tresses on the molecular level. <h2>What heat does to your hair</h2> A large proportion of your hair is made up of proteins. There are attractive forces between these proteins, known as hydrogen bonds. These bonds play a big role in dictating the shape of your locks. When you heat up your hair, the total attraction of these hydrogen bonds become weaker, allowing you to more easily re-shape your hair. Then, when it cools back down, these attractions between the proteins are re-established, helping your hair hold its new look until the proteins rediscover their normal structure. The cuticle – the outermost protective layer of your hair – contains overlapping layers of cells that lose integrity when they’re heated, damaging this outer protective layer. Inside that outer layer is the cortex, which is rich in a protein called keratin. Many proteins don’t <a href="https://pubmed.ncbi.nlm.nih.gov/21635854/">hold up structurally</a> after intense heating. Think of cooking an egg – the change you see is a result of the heat altering the proteins in that egg, unravelling them into different shapes and sizes. It’s a <a href="https://library.scconline.org/v049n04/33">similar story</a> when it comes to heating your hair. The proteins in your hair are also susceptible to heat damage, reducing the overall strength and integrity of the hair. Heat can also affect substances called melanin and <a href="https://pubmed.ncbi.nlm.nih.gov/21443842/">tryptophan</a> in your hair, resulting in a change in pigmentation. Heat-damaged hair is <a href="https://pubmed.ncbi.nlm.nih.gov/21635854/">harder to brush</a>. The damage is even more devastating if you use heat styling tools such as <a href="https://labmuffin.com/why-you-should-never-straighten-or-curl-wet-hair/">curling irons or straighteners</a> to <a href="https://library.scconline.org/v062n01/23">heat wet hair</a>, as at the high treatment temperatures, the water soaked up by the fibres can violently evaporate. The result of this is succinctly described by science educator and cosmetic chemist Michelle Wong, also known as <a href="https://labmuffin.com/how-do-heat-protectant-hair-products-work/">Lab Muffin</a>. She notes if you heat wet hair this way, “steam will blast through your hair’s structure”. This steam bubbling or bursting through the hair can <a href="https://pubmed.ncbi.nlm.nih.gov/21443842/">cause substantial damage</a>. It’s worth noting hair dryers don’t concentrate heat in the same way as styling tools such as flat irons or curling wands, but you still need to move the hair dryer around constantly to avoid heat building up in one spot and causing damage. Once heat damage is done, regardless of whether it is severe or mild, the best remaining options are symptom management or a haircut. For all of these reasons, when you’re planning to heat treat your hair, protection is a good idea. <h2>How hair protectants work</h2> When you spray on a hair protectant, many possible key ingredients can go to work. They can have <a href="https://library.scconline.org/v062n01/15">daunting-looking names</a> like polyvinyl pyrrolidone, methacrylates, polyquaterniums, silicones and more. These materials are chosen because they readily stick onto your hair, creating a coating, a bit like this: <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/615002/original/file-20240822-16-beyt90.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/615002/original/file-20240822-16-beyt90.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/615002/original/file-20240822-16-beyt90.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=225&fit=crop&dpr=1 600w, https://images.theconversation.com/files/615002/original/file-20240822-16-beyt90.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=225&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/615002/original/file-20240822-16-beyt90.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=225&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/615002/original/file-20240822-16-beyt90.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=283&fit=crop&dpr=1 754w, https://images.theconversation.com/files/615002/original/file-20240822-16-beyt90.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=283&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/615002/original/file-20240822-16-beyt90.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=283&fit=crop&dpr=3 2262w" alt="A cartoon of coating attached to a strand of hair." /></a><figcaption>Hair protectant applies a coating to your hair. Author provided</figcaption></figure> This coating is a protective layer; it’s like putting an oven mitt on your hands before you handle a hot tray from the oven. To demonstrate, I created these by examining hair under a microscope before and after heat protectant was applied: <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/615001/original/file-20240822-16-s2ufqy.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/615001/original/file-20240822-16-s2ufqy.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/615001/original/file-20240822-16-s2ufqy.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=293&fit=crop&dpr=1 600w, https://images.theconversation.com/files/615001/original/file-20240822-16-s2ufqy.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=293&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/615001/original/file-20240822-16-s2ufqy.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=293&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/615001/original/file-20240822-16-s2ufqy.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=369&fit=crop&dpr=1 754w, https://images.theconversation.com/files/615001/original/file-20240822-16-s2ufqy.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=369&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/615001/original/file-20240822-16-s2ufqy.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=369&fit=crop&dpr=3 2262w" alt="These high magnification images of untreated hair, and hair sprayed with a heat treatment spray, show what a difference it can make." /></a><figcaption>These high magnification images of untreated hair, and hair sprayed with a heat treatment spray, show how the product coats your hair strands. Author provided</figcaption></figure> Just like an oven mitt, a hair protectant delays the heat penetration, results in less heat getting through, and helps spread out the effect of the heat, a bit like in this image: <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/615003/original/file-20240822-16-tf7xsj.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/615003/original/file-20240822-16-tf7xsj.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/615003/original/file-20240822-16-tf7xsj.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=233&fit=crop&dpr=1 600w, https://images.theconversation.com/files/615003/original/file-20240822-16-tf7xsj.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=233&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/615003/original/file-20240822-16-tf7xsj.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=233&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/615003/original/file-20240822-16-tf7xsj.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=293&fit=crop&dpr=1 754w, https://images.theconversation.com/files/615003/original/file-20240822-16-tf7xsj.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=293&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/615003/original/file-20240822-16-tf7xsj.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=293&fit=crop&dpr=3 2262w" alt="Cartoon demonstrating the difference between heating unprotected and protected hair" /></a><figcaption>Hair protectant can help spread out the effects of the heat. Author provided</figcaption></figure> <a href="https://library.scconline.org/v049n04/33">This helps</a> prevent moisture loss and damage to both the protective surface cell layer (the cuticle) and the protein structure of the hair cortex. For these barriers to work at their best, these heat-protecting layers need to remain bound to your hair. In other words, they stick on really well. For this reason, continued use can sometimes cause a <a href="https://link.springer.com/article/10.1007/s12221-010-0507-9">buildup</a> which can change the feel and weight of your hair. This buildup is not permanent and can be removed with washing. One final and important note: just like when you use a mitt for the oven, heat does still get through. The only way to prevent heat damage to your hair altogether is to not use heated styling tools.<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/233206/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/daniel-eldridge-1494633">Daniel Eldridge</a>, Senior Lecturer in Chemistry, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-do-heat-protectants-for-hair-work-a-chemistry-expert-explains-233206">original article</a>. </div>

Beauty & Style

"Ridiculous and disrespectful": Groom goes viral for working on wedding day

A wedding photo has gone viral for the wrong reasons after a groom was pictured working on his own wedding day. Torrey Leonard, the founder of US-based start-up company, Thoughtly, shared a photo of his co-founder, Casey Mackrell, pulling out a laptop at his own wedding to get some work done. “My co-founder Casey has built a reputation for himself as ‘the guy who sits on his laptop in bars’ from SF to NYC,” he wrote in the post. “Last week Thoughtly brought on a customer that needed to launch within 2 weeks. He just so happened to be getting married within that 2 week window. “So, here he is wrapping up a pull request. At his own wedding. Congrats Casey – now please, go take some time off.” Hundreds of people were quick to comment on the post, labelling it “one of the most depressing LinkedIn posts to exist” and it was even shared to other social media pages. The groom himself eventually had to clarify saying: “Don’t worry I got back to dancing and champagne 2 seconds later.” But that wasn't enough to appease fellow LinkedIn users. “So your company has such terrible work/life balance that you can’t have a WEDDING without having to work? That’s just sad as hell," one wrote. Another commenter quipped that it was "really sad" the groom didn't call off the wedding to focus on work, saying: “Someone who actually knows how to grind would have called it off the second the contract was signed." A few others questioned the authenticity of the post, saying that it had to be staged as they couldn’t believe that someone would be “that ridiculous and disrespectful to his bride and family”. “Aside from the fact that this is probably staged, pushing people to sacrifice their private life and mental health is not the flex you think it is," another added. In an interview with news.com.au Leonard defended his co-founder's decision and explained the situation. “As a company, what we do is very high-stakes. Every single one of our customers, they depend on us to function perfectly, 24-7, around the clock, no questions asked,” he told the publication. “We work with many publicly traded companies across the globe, and we spend long hours of the night, early mornings awake, monitoring these calls, proactively fixing issues, fixing problems, building new features. “The context of this post, he had to solve a problem, and it was really only something that he could solve. It was a three- to five-minute task. “We understand that this lifestyle is not for everybody. It’s obviously something that is a lot of work, but it’s something that we love.” He also clarified that Mackrell's bride, Grace, did not have a problem with the brief interruption on their happy day. “They were dating for many years, so she’s seen him pull a laptop out at a restaurant dinner table. I mean, it looks crazy, but that’s just who Casey is. She’s obviously fine with it.” Images: LinkedIn

Relationships

No time for a holiday? A ‘workation’ could be the answer

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/mariachiara-barzotto-1449459">Mariachiara Barzotto</a>, <a href="https://theconversation.com/institutions/university-of-bath-1325">University of Bath</a> Imagine this: you’re lounging on the beach, waves crashing in the background. A laptop sits on the table next to your iced coffee. In between meetings, you dip into the ocean or explore a hiking trail. This is the ideal vision of “workations” – a blend of work and vacation that is <a href="https://www.peoplemanagement.co.uk/article/1882649/rise-workation-hr-encourage-blurring-lines-home-away#:%7E:text=Since%20many%20people%20shifted%20to,having%20to%20take%20annual%20leave.">gaining popularity</a> worldwide. A workation allows employees to work remotely from a holiday spot, and is part of a larger shift towards more flexible working arrangements, accelerated by the COVID pandemic and the rise of digital technology. <a href="https://www.tandfonline.com/doi/full/10.1080/16078055.2022.2134199#d1e474">Workations</a> can last from a few days to several weeks. The concept can be appealing to both employees and companies, but there are challenges too. So, understanding its benefits and limitations is important for workers and employers alike. The most obvious benefit for employees is enjoying a new environment while staying productive. The typical work environment can become monotonous, potentially leading to burnout, decreased creativity and dissatisfaction. A workation offers an escape from this day-to-day grind, providing a refreshing change of scenery. It combines the mental break of a vacation with the flexibility of working remotely, allowing workers to balance their professional and personal lives and <a href="https://www.jstage.jst.go.jp/article/abas/20/1/20_0210112a/_pdf">enhance their creativity</a>. This flexibility may be particularly beneficial for those with high workloads or tight schedules, as they no longer need to sacrifice time away from work to relax. And companies can also reap rewards from approving workations among their staff. One of the most significant advantages is employee retention. Flexible work arrangements are among <a href="https://buffer.com/state-of-remote-work/2023">the top priorities</a> for employees in today’s job market, helping to reduce staff turnover. Offering the option of a workation could also make a company more attractive to prospective employees. And workers who are free to work from inspiring locations may return to their tasks less stressed, and more motivated and engaged. Studies show that remote workers often demonstrate <a href="https://journals.sagepub.com/doi/full/10.1177/1529100615593273">increased organisational commitment</a>. Another advantage is the potential for cost savings. With more employees working remotely, companies may reduce their need for large office spaces or the expensive perks offered in corporate environments such as gyms, canteens and the staffing that goes with them. But there can be challenges too. The boundary between work and leisure can become blurred, and some employees may find it <a href="https://tuprints.ulb.tu-darmstadt.de/7578/1/Dissertation_Reinke_Always%20Online%20-%20Boundary%20Management%20and%20Well-being.pdf%20">hard to disconnect from work</a> – defeating the object of travelling to a different workplace. The allure of finishing “just one more task” can prevent employees from truly enjoying their surroundings, potentially leading to exhaustion instead of rejuvenation. Time zone differences can also be a challenge. Juggling meetings and collaborating with colleagues in different time zones can lead to irregular work hours that make it hard to maintain a healthy work-life balance. Distractions are another concern. Beaches, tourist attractions or even the simple novelty of being in a new place can make it difficult to focus on work tasks. Employees need to have a strong sense of discipline to remain productive. For companies, one of the primary challenges is ensuring that employees remain productive. Monitoring performance without feeling intrusive can be a tricky balance for managers to strike. Security is another major concern. Remote work often involves accessing company networks and handling sensitive information. When employees work from unfamiliar locations – particularly in public spaces such as cafes – there may be increased risks related to cybersecurity. Ensuring that employees follow security protocols, use secure wifi and protect sensitive data is crucial. Lastly, workations might not be feasible for all roles. This can lead to disparities in who can take advantage of the opportunity, potentially leading to bad feeling among other staff. For the concept of workations to succeed, both employees and employers should set clear expectations, establish boundaries, and focus on maintaining productivity while allowing time for relaxation. But, if managed properly, they could become a staple of modern work culture. In a world where flexibility and wellbeing are increasingly valued, workations offer a unique opportunity to blend productivity with personal fulfilment, reshaping how we think about work and leisure. <h2>Nine tips for having a successful workation</h2> 1. Choose the right destination Opt for a location with reliable internet access and where the time difference between colleagues and clients is manageable. 2. Set clear boundaries Establish dividing lines between your work and vacation time, and communicate these boundaries with your employer and colleagues. 3. Ensure you have the right tech set-up Bring all the necessary equipment, including noise-cancelling headphones. Double-check that you have remote access to all necessary material before leaving. 4. Plan for cybersecurity Use a secure virtual private network (VPN) to protect company data, and follow your company’s cybersecurity policies to the letter. 5. Understand your company’s remote work policy Read up on things like flexibility in terms of location, time zones, working hours and refunds for co-working spaces or tech tools. 6. Set realistic expectations Don’t expect your workation to feel like a full vacation. Plan your leisure activities around your work schedule. Be prepared to work longer or odd hours if your company operates in a different time zone. 7. Consider the local infrastructure Research amenities such as medical services, food delivery and transport. These might be important if you stay in a more remote or unfamiliar area. Have a contingency plan for health emergencies and check visa requirements. 8. Prepare for flexibility Be ready for unexpected issues like slow internet or disruptions due to local events. Back-up plans, such as access to a co-working space or alternative accommodation, can save you from unnecessary stress. 9. Stay organised Keep a work schedule and a checklist of tasks to ensure that you remain as productive as you are in your regular work environment.<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/240485/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/mariachiara-barzotto-1449459">Mariachiara Barzotto</a>, Senior Lecturer in Management Strategy and Organisation, <a href="https://theconversation.com/institutions/university-of-bath-1325">University of Bath</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/no-time-for-a-holiday-a-workation-could-be-the-answer-240485">original article</a>. </div>

Travel Tips

Retirement doesn’t just raise financial concerns – it can also mean feeling unmoored and irrelevant

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/marianne-janack-681018">Marianne Janack</a>, <a href="https://theconversation.com/institutions/hamilton-college-2966">Hamilton College</a> Most discussions of retirement focus on the financial aspects of leaving the workforce: “<a href="https://www.dol.gov/sites/dolgov/files/EBSA/about-ebsa/our-activities/resource-center/publications/top-10-ways-to-prepare-for-retirement.pdf">How to save enough for retirement</a>” or “<a href="https://www.businessinsider.com/personal-finance/investing/when-can-i-retire">How do you know if you have enough money for retirement</a>?” But this might not be the biggest problem that potential retirees face. The deeper issues of meaning, relevance and identity that retirement can bring to the fore are more significant to some workers. Work has <a href="https://www.theatlantic.com/ideas/archive/2023/03/work-revolution-ai-wfh-new-book/673572/">become central to the modern American identity</a>, as <a href="https://www.theatlantic.com/atlantic-editions/">journalist Derek Thompson bemoans</a> in The Atlantic. And some theorists have argued that work shapes what we are. For most people, as business ethicist <a href="https://www.luc.edu/quinlan/faculty/algini.shtml#:%7E:text=About,the%20Society%20for%20Business%20Ethics.">Al Gini</a> argues, one’s work – which is usually also one’s job – <a href="https://doi.org/10.4324/9780203950555">means more than a paycheck</a>. Work can structure our friendships, our understandings of ourselves and others, our ideas about free time, our forms of entertainment – indeed our lives. I <a href="https://www.hamilton.edu/academics/our-faculty/directory/faculty-detail/marianne-janack">teach a philosophy course about the self</a>, and I find that most of my students think of the problems of identity without thinking about how a job will make them into a particular kind of person. They think mostly about the prestige and pay that come with certain jobs, or about where jobs are located. But when we get to <a href="https://plato.stanford.edu/entries/existentialism/">existentialist philosophers</a> such as <a href="https://plato.stanford.edu/entries/sartre/">Jean-Paul Sartre</a> and <a href="https://plato.stanford.edu/entries/beauvoir/">Simone de Beauvoir</a>, I often urge them to think about what it means to say, as the existentialists do, <a href="https://philosophynow.org/issues/115/On_Being_An_Existentialist">that “you are what you do</a>.” How you spend 40 years of your life, I tell them, for at least 40 hours each week – the time many people spend at their jobs – is not just a financial decision. And I have come to see that retirement isn’t just a financial decision, either, as I consider that next phase of my life. <h2>Usefulness, tools and freedom</h2> For Greek and Roman philosophers, <a href="https://search.worldcat.org/title/Work-what-it-has-meant-to-men-through-the-ages/oclc/780872063">leisure was more noble than work</a>. The life of the craftsperson, artisan – or even that of the university professor or the lawyer – was to be avoided if wealth made that possible. The good life was a life not driven by the necessity of producing goods or making money. Work, Aristotle thought, was an obstacle to the achievement of the particular forms of excellence characteristic of human life, like thought, contemplation and study – <a href="https://classics.mit.edu/Aristotle/nicomachaen.7.vii.html">activities that express</a> the <a href="https://classics.mit.edu/Aristotle/nicomachaen.8.viii.html">particular character of human beings</a> and are done for their own sake. And so, one might surmise, retirement would be something that would allow people the kind of leisure that is essential to human excellence. But contemporary retirement does not seem to encourage leisure devoted to developing human excellence, partly because it follows a long period of making oneself into an object – something that is not free. German philosopher Immanuel Kant distinguished between the value of objects and of subjects by the idea of “use.” Objects are not free: They are meant to be used, like tools – their value is tied to their usefulness. But rational beings like humans, who are subjects, are more than their use value – <a href="https://search.worldcat.org/title/5796114">they are valuable in their own right</a>, unlike tools. And yet, much of contemporary work culture encourages workers to think of themselves and their value <a href="https://www.simonandschuster.com/books/Bullshit-Jobs/David-Graeber/9781501143335">in terms of their use value</a>, a change that would have made both Kant and the ancient Greek and Roman philosophers wonder why people didn’t retire as soon as they could. <h2>‘What we do is what we are’</h2> But as one of my colleagues said when I asked him about retirement: “If I’m not a college professor, then what am I?” Another friend, who retired at 59, told me that she does not like to describe herself as retired, even though she is. “Retired implies useless,” she said. So retiring is not just giving up a way of making money; it is a deeply existential issue, one that challenges one’s idea of oneself, one’s place in the world, and one’s usefulness. One might want to say, with Kant and the ancients, that those of us who have tangled up our identities with our jobs have made ourselves into tools, and we should throw off our shackles by retiring as soon as possible. And perhaps from the outside perspective, that’s true. But from the participant perspective, it’s harder to resist the ways in which what we have done has made us what we are. Rather than worry about our finances, we should worry, as we think about retirement, more about what the good life for creatures like us – those who are now free from our jobs – should be.<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/233963/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/marianne-janack-681018">Marianne Janack</a>, John Stewart Kennedy Professor of Philosophy, <a href="https://theconversation.com/institutions/hamilton-college-2966">Hamilton College</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/retirement-doesnt-just-raise-financial-concerns-it-can-also-mean-feeling-unmoored-and-irrelevant-233963">original article</a>. </div>

Retirement Income

I’m iron deficient. Which supplements will work best for me and how should I take them?

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/alannah-mckay-1548258">Alannah McKay</a>, <a href="https://theconversation.com/institutions/australian-catholic-university-747">Australian Catholic University</a> Iron deficiency is common and can be debilitating. It mainly affects women. One in three premenopausal women <a href="https://static1.squarespace.com/static/57bfc0498419c24a01318ae2/t/607fc2e06ace2f22d5ca9a43/1618985699483/20210421+-+IDC+-+economic+impact+of+iron+deficiency+-+FINAL.pdf">are low in iron</a> compared to just 5% of Australian men. Iron deficiency particularly affects teenage girls, women who do a lot of exercise and those who are pregnant. The <a href="https://pubmed.ncbi.nlm.nih.gov/11160590/">body needs iron</a> to make new red blood cells, and to support energy production, the immune system and cognitive function. If you’re low, you may experience a range of symptoms including fatigue, weakness, shortness of breath, headache, irregular heartbeat and reduced concentration. If a blood test shows you’re iron deficient, your doctor may recommend you start taking an oral iron supplement. But should you take a tablet or a liquid? With food or not? And when is the best time of day? Here are some tips to help you work out how, when and what iron supplement to take. <h2>How do I pick the right iron supplement?</h2> The iron in your body is called “elemental iron”. Choosing the right oral supplement and dose will depend on how much elemental iron it has – your doctor will advise exactly how much you need. The sweet spot is between <a href="https://www.sciencedirect.com/science/article/pii/S0098299720300364?via%3Dihub">60-120 mg of elemental iron</a>. Any less and the supplement won’t be effective in topping up your iron levels. Any higher and you risk gastrointestinal symptoms such as diarrhoea, cramping and stomach pain. In Australia, iron salts are the most common oral supplements because they are cheap, effective and come in different delivery methods (tablets, capsules, liquid formulas). <a href="https://www.ncbi.nlm.nih.gov/books/NBK557376/">The iron salts</a> you are most likely to find in your local chemist are ferrous sulfate (~20% elemental iron), ferrous gluconate (~12%) and ferrous fumarate (~33%). These formulations <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3867244/">all work similarly</a>, so your choice should come down to dose and cost. Many multivitamins may look like an iron supplement, but it’s important to note they usually have too little iron – usually less than 20 mg – to correct an iron deficiency. <h2>Should I take tablets or liquid formulas?</h2> Iron contained within a tablet is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3867244/">just as well absorbed</a> as iron found in a liquid supplement. Choosing the right one usually comes down to personal preference. The main difference is that liquid formulas tend to contain less iron than tablets. That means you might need to take more of the product to get the right dose, so using a liquid supplement could work out to be more expensive in the long term. <h2>What should I eat with my iron supplement?</h2> Research <a href="https://onlinelibrary.wiley.com/doi/epdf/10.1002/ajh.26987">has shown</a> you will absorb more of the iron in your supplement if you take it on an empty stomach. But this can cause more gastrointestinal issues, so might not be practical for everyone. If you do take your supplement with meals, it’s important to think about what types of food will boost – rather than limit – iron absorption. For example, taking the supplement alongside vitamin C improves your body’s ability to absorb it. Some supplements already contain vitamin C. Otherwise you could take the supplement along with a glass of orange juice, or other <a href="https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/">vitamin C-rich foods</a>. On the other hand, tea, coffee and calcium all <a href="https://onlinelibrary.wiley.com/doi/epdf/10.1002/ajh.26987">decrease the body’s ability to absorb iron</a>. So you should try to limit these close to the time you take your supplement. <h2>Should I take my supplement in the morning or evening?</h2> The best time of day to take your supplement is in the morning. The body can <a href="https://journals.lww.com/acsm-msse/fulltext/2019/10000/the_impact_of_morning_versus_afternoon_exercise_on.20.aspx">absorb significantly more</a> iron earlier in the day, when concentrations of hepcidin (the main hormone that regulates iron) are at their lowest. Exercise also affects the hormone that regulates iron. That means taking your iron supplement after exercising can <a href="https://journals.humankinetics.com/view/journals/ijsnem/32/5/article-p359.xml">limit your ability to absorb it</a>. Taking your supplement in the hours following exercise will mean significantly poorer absorption, especially if you take it between two and five hours after you stop. <a href="https://journals.lww.com/acsm-msse/fulltext/2024/01000/iron_absorption_in_highly_trained_male_runners_.14.aspx">Our research</a> has shown if you exercise every day, the best time to take your supplement is in the morning before training, or immediately after (within 30 minutes). <h2>My supplements are upsetting my stomach. What should I do?</h2> If you experience gastrointestinal side effects such as diarrhoea or cramps when you take iron supplements, you may want to consider taking your supplement every second day, rather than daily. Taking a supplement every day is still the fastest way to restore your iron levels. But a recent study <a href="https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(23)00463-7/fulltext#%20">has shown</a> taking the same total dose can be just as effective when it’s taken on alternate days. For example, taking a supplement every day for three months works as well as every second day for six months. This results in fewer side effects. Oral iron supplements can be a cheap and easy way to correct an iron deficiency. But ensuring you are taking the right product, under the right conditions, is crucial for their success. It’s also important to check your iron levels prior to commencing iron supplementation and do so only under medical advice. In large amounts, <a href="https://www.ncbi.nlm.nih.gov/books/NBK430862/">iron can be toxic</a>, so you don’t want to be consuming additional iron if your body doesn’t need it. If you think you may be low on iron, talk to your GP to find out your best options.<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/235315/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/alannah-mckay-1548258">Alannah McKay</a>, Postdoctoral Research Fellow, Sports Nutrition, <a href="https://theconversation.com/institutions/australian-catholic-university-747">Australian Catholic University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/im-iron-deficient-which-supplements-will-work-best-for-me-and-how-should-i-take-them-235315">original article</a>. </div>

Body

Australia’s gender pay gap has hit a record low – but we still have work to do

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/leonora-risse-405312">Leonora Risse</a>, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> Australia’s gender pay gap – a key measure of economic inequality between men and women – has fallen to a record low of 11.5%. That’s down from 13% this time last year, the steepest annual fall since 2016. Ten years ago, it was almost 19%. The latest figures are great news for our economy and our society – evidence we’re getting better at recognising and fairly valuing women’s capabilities and contributions. More opportunities are now open to women in the workforce, helping them gain and retire with greater financial independence than in previous decades. But national averages don’t tell the whole story. While gender pay gaps have fallen in some industries, they’ve also been rising in others. Today, August 19, is <a href="https://www.wgea.gov.au/pay-and-gender/equal-pay-day-2024">equal pay day</a>. This marks the 50 extra days past the end of the last financial year that Australian women would need to work for their earnings to match those of their male colleagues. This offers us a timely opportunity to reflect on what exactly has driven this year’s improvement – and where we still have work to do. <h2>Women’s earnings picking up pace</h2> We calculate the gender pay gap by comparing the average weekly ordinary-time, full-time <a href="https://www.abs.gov.au/statistics/labour/earnings-and-working-conditions/average-weekly-earnings-australia">earnings</a> for men and women. In dollar terms, women are now earning $231.50, or 11.5%, less than men, on average, in their weekly full-time pay packet. <hr /> <iframe id="HwwJ5" class="tc-infographic-datawrapper" style="border: 0;" src="https://datawrapper.dwcdn.net/HwwJ5/1/" width="100%" height="400px" frameborder="0" scrolling="no"></iframe> <hr /> The recent narrowing is being driven by women’s average earnings growth picking up pace. This contrasts with <a href="https://www.abc.net.au/news/2018-10-02/fact-check-gender-pay-gap/10302358">earlier periods</a> in which the narrowing of the gap tended to be due to a slowdown in the growth of men’s earnings. <hr /> <iframe id="R7uFE" class="tc-infographic-datawrapper" style="border: 0;" src="https://datawrapper.dwcdn.net/R7uFE/1/" width="100%" height="400px" frameborder="0" scrolling="no"></iframe> <hr /> <h2>What’s behind the improvement?</h2> While changes in the gender pay gap reflect a range of economy-wide factors, the Albanese government has been quick to attribute the recent fall to the various <a href="https://www.linkedin.com/feed/update/urn:li:activity:7229747376511447040/">targeted actions</a> it has taken since coming to office. Let’s look at whether and how these actions have played a role. First, the government sought to make wage information more transparent. It <a href="https://theconversation.com/pay-secrecy-clauses-are-now-banned-in-australia-heres-how-that-could-benefit-you-195814">banned pay secrecy clauses</a> and now requires the gender pay gaps of all large companies in Australia to be <a href="https://theconversation.com/qantas-pays-women-37-less-telstra-and-bhp-20-fifty-years-after-equal-pay-laws-we-still-have-a-long-way-to-go-223870">publicly reported</a>. These reforms took effect from 2023, targeting private companies. The gender pay gap in the private sector, though higher to begin with, has fallen more swiftly than that of the public sector, suggesting these actions have had an effect. <hr /> <iframe id="ZKMdm" class="tc-infographic-datawrapper" style="border: 0;" src="https://datawrapper.dwcdn.net/ZKMdm/1/" width="100%" height="400px" frameborder="0" scrolling="no"></iframe> <hr /> Second, the government targeted gender-patterned biases in industrial relations – including the <a href="https://theconversation.com/50-years-after-equal-pay-the-legacy-of-womens-work-remains-118761">legacy effects</a> of past decisions – and instilled gender equity as a new objective of Australia’s Fair Work Act. The Fair Work Commission is now required to take gender equity into account in its wage deliberations, including its <a href="https://www.fwc.gov.au/documents/resources/2024fwcfb3500.pdf">minimum wage decision</a>. The government also introduced multi-employer bargaining in an attempt to strengthen workers’ bargaining capacity in female-concentrated sectors. The effects of these changes will continue to flow across the workforce as the Fair Work Commission undertakes its review of modern awards, prioritising those affecting <a href="https://www.fwc.gov.au/hearings-decisions/major-cases/gender-undervaluation-priority-awards-review">female-concentrated industries</a>. <figure class="align-right zoomable"><figcaption></figcaption></figure> And third, further addressing the historical undervaluation of “women’s work”, the government directly addressed low pay in female-concentrated sectors by supporting a pay rise for <a href="https://www.fairwork.gov.au/newsroom/news/15-per-cent-wage-increase-aged-care-sector">aged care workers</a>. Targeting the low pay and under-valuation of an industry that is about 87% female helped fuel the downward momentum in the overall gender pay gap. The government’s recently announced pay rise for <a href="https://ministers.education.gov.au/anthony-albanese/pay-rise-early-educators-while-keeping-fees-down-families">early childhood education and care workers</a> – a workforce that is around 95% female – will also target gender patterns in low pay once they come into effect. These government actions have been essential for undoing the gender biases embedded in existing systems. And they have complemented other initiatives that have taken effect in the past year, such as the <a href="https://www.respectatwork.gov.au/new-positive-duty-employers-prevent-workplace-sexual-harassment-sex-discrimination-and-victimisation">Respect At Work Act</a>, requiring employers to proactively stamp out sexual harassment. But there is still a way to go to keep closing the gender gaps across all parts of the workforce. <h2>Falling in some industries, rising in others</h2> Breaking down the gender pay gap in earnings by sector paints a more varied picture. In industries like construction, public administration and safety, and retail trade, it has fallen notably over the past two years. <hr /> <iframe id="poLND" class="tc-infographic-datawrapper" style="border: 0;" src="https://datawrapper.dwcdn.net/poLND/1/" width="100%" height="400px" frameborder="0" scrolling="no"></iframe> <hr /> But it remains high in industries like healthcare and social assistance, at over 20%, and finance and insurance at 18%. <hr /> <iframe id="6cLnT" class="tc-infographic-datawrapper" style="border: 0;" src="https://datawrapper.dwcdn.net/6cLnT/2/" width="100%" height="400px" frameborder="0" scrolling="no"></iframe> <hr /> In some industries, the gap has actually increased over the past two years. In arts and recreation services, as well as electricity, gas, waste and water services, it’s been continually rising. <hr /> <iframe id="M8fve" class="tc-infographic-datawrapper" style="border: 0;" src="https://datawrapper.dwcdn.net/M8fve/1/" width="100%" height="400px" frameborder="0" scrolling="no"></iframe> <hr /> <h2>That could reflect a bigger shift</h2> It’s important to interpret these figures carefully. In some instances, a widening of the gender pay gap can reflect a positive shift in an industry’s makeup, if it reflects more women joining a male-dominated sector at entry level, and growing a pipeline of senior women for the future. That’s why the Workplace Gender Equality Agency (WGEA) gives organisations a chance to explain these dynamics in their <a href="https://www.wgea.gov.au/about/our-legislation/publishing-employer-gender-pay-gaps">employer statements</a>, which are published on the WGEA website alongside organisations’ gender pay gaps. Over time, the entry of more women at the junior level can flow through to more gender balance as these women progress to senior and decision-making roles. The real test will be to ensure – by fostering more gender equitable, inclusive and respectful work cultures and systems – that they do.<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/236894/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/leonora-risse-405312">Leonora Risse</a>, Associate Professor in Economics, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</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/australias-gender-pay-gap-has-hit-a-record-low-but-we-still-have-work-to-do-236894">original article</a>. </div>

Money & Banking

Holiday protesters are missing the big picture – there are ways to make tourism work for everyone

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/brendan-canavan-228682">Brendan Canavan</a>, <a href="https://theconversation.com/institutions/university-of-nottingham-1192">University of Nottingham</a> As tourists sip their drinks at sunny pavement cafes this summer, they may feel slight unease that perhaps their presence isn’t entirely welcome. This season has seen a <a href="https://www.bbc.co.uk/news/videos/c0dm9w2ey7po">renewed wave of major protests</a> against tourists for pushing out residents and homogenising culture in popular destinations. Anti-tourist placards and gatherings have appeared in <a href="https://www.portugalresident.com/sintra-residents-finally-say-enough-to-mass-tourism-traffic-chaos/">Portugal</a>, <a href="https://uk.news.yahoo.com/greek-city-begs-no-more-095204268.html">Athens</a>, <a href="https://edition.cnn.com/2024/07/22/travel/mass-protest-on-spanish-island-mallorca-calls-for-limits-on-tourism/index.html">Mallorca</a> and <a href="https://www.reuters.com/world/europe/thousands-protest-spains-canary-islands-over-mass-tourism-2024-04-20/">Tenerife</a>. Tourists have even been sprayed with <a href="https://www.nbcnews.com/business/travel/barcelona-protesters-throw-items-spray-travelers-water-shouting-touris-rcna160883">water pistols</a> by angry inhabitants of Barcelona. Anti-tourism protests are <a href="https://www.theguardian.com/travel/2017/aug/10/anti-tourism-marches-spread-across-europe-venice-barcelona">not new</a>, and they do not always share the same <a href="https://www.emerald.com/insight/content/doi/10.1108/IJTC-09-2022-0211/full/html#sec014">motivations</a>. But one <a href="https://www.emerald.com/insight/content/doi/10.1108/IJTC-09-2022-0211/full/html#sec014">common grievance</a> is that local economies are not improved by tourism, while the social costs of hosting mount. But are these anti-tourism sentiments justified? Tourism contributes around <a href="https://journals.sagepub.com/doi/10.1177/00472875211028322">5% of EU economic activity</a>, supporting jobs and businesses both directly and indirectly. Without tourism many places would be economically poorer. But protesters in <a href="https://news.sky.com/story/your-paradise-our-nightmare-thousands-attend-anti-tourism-protest-in-majorca-13183160">Mallorca</a> have argued that tourists take up space on beaches, put a strain on public services and drive the cost of housing above a level that residents can afford. The economic pros and cons of tourism suggest the protesters have a point. But they are also missing the bigger picture. An estimated <a href="https://studytravel.network/magazine/news/0/30772#:%7E:text=Globally%2C%20there%20were%201.3%20billion,data%20quoted%20in%20the%20report.">1.3 billion</a> international tourist trips took place in 2023. These tourists spent over <a href="https://x.com/UNWTO/status/1796821487971905590">US$1.5 trillion</a> (£1.2 trillion) on their trips. For comparison, that is roughly the size of the Spanish economy. If tourism were a nation, it would be a <a href="https://en.wikipedia.org/wiki/List_of_countries_by_GDP_(nominal)">G20 member</a>. What’s more, because international travellers earn money in their home country and spend it in another, international tourism is counted as an export. In 2022 international tourists spent almost <a href="https://www.oecd-ilibrary.org/urban-rural-and-regional-development/data/oecd-tourism-statistics/receipts-and-expenditure_c4170878-en?parentId=http%3A%2F%2Finstance.metastore.ingenta.com%2Fcontent%2Fcollection%2F2b45a380-en">€370 billion</a> (£312 billion) in the 27 EU countries, for example. This export income helps to balance the cost of imports and pay for things such as food and fuel not available locally. Nonetheless, there remains a concern that such economic inputs come at too high a cost. In January the then head of Florence’s Galleria dell’Accademia controversially criticised how the city had <a href="https://edition.cnn.com/2024/01/30/travel/italy-florence-prostitute-tourism-intl-scli/index.html">sold its soul</a> to tourists. But <a href="https://journals.sagepub.com/doi/pdf/10.1177/00472875231203395">tourism revenues</a> help provide foreign exchange earnings, create jobs, encourage infrastructure investments and boost tax revenues. In turn these inputs promote economic development and increase welfare, as well as reduce <a href="https://drive.google.com/file/d/1ImtQ9YQS7UrYJ_PItcgeFhFUidcxTwkC/view">income inequality</a>. Globally, the tourism industry is a significant source of employment. In 2019, prior to the pandemic, travel and tourism accounted for <a href="https://wttc.org/research/economic-impact">10.5%</a> of all jobs. In some <a href="https://www.weforum.org/agenda/2020/08/destinations-rely-most-on-tourism-travel/">Caribbean islands</a> more than 90% of all jobs are in the tourism sector. Crossover benefits of hosting tourists are felt in other industries too. <a href="https://journals.sagepub.com/doi/pdf/10.1177/00472875231203395">Food and drink</a> producers sell their products to tourists, for example, and <a href="https://www.mdpi.com/2071-1050/13/13/7164">farmers</a> can diversify their incomes by offering tourist experiences such as wine-tasting tours. Tourism generates a large amount of economic activity, therefore. But research shows that the income that remains in a destination is often limited by <a href="https://www.researchgate.net/profile/Cristina-Joensson/publication/293487803_Economic_leakages_in_tourism/links/56b8f33608ae3b658a88b7a4/Economic-leakages-in-tourism.pdf">leakage rates</a>. There are estimates that for every US$1 million spent by tourists in the Seychelles, <a href="https://www.sciencedirect.com/science/article/pii/S0160738315000468?casa_token=-hjGHa9NHPMAAAAA:irVmwVrFbZvnTNzDPKcE90_dK4mwuwVBIkO4_nPs34IdGM12w9i4r8GCR_1K_0IIrJznxx2b">less than half</a> of this stays in the local economy. This income can <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1470-6431.2007.00606.x?casa_token=bentpmB1dE8AAAAA%3A72smahI3xNJB2Y7_PDj-lcZG6nmW7fqPgOv59G4Dr-DBfzWfxjtxRU9qytrdpOWmaLom6oe6dM_U0oA">leak out</a> from the destination because of imports such as food and fuel that are not available locally. Leakage also occurs when tourist facilities are foreign owned. <figure><iframe src="https://www.youtube.com/embed/S-p-YGNXEnY?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> There are undoubtedly <a href="https://www.euronews.com/travel/2024/07/08/fake-signs-and-hunger-strikes-whats-behind-europes-backlash-against-overtourism">downsides</a> to tourism development. The influx of people into popular destinations can add to issues of crowding in public services and shared spaces. Tourism is also often accused of causing urgent economic problems, such as forcing up the cost of housing for locals. But these are often driven by more complex and alternative factors. Research in <a href="https://journals.sagepub.com/doi/pdf/10.1177/0042098020970865">London</a>, a city facing an extreme problem of supply scarcity and growing numbers of <a href="https://theconversation.com/surging-property-prices-when-will-europes-cities-become-affordable-again-230256">“generation rent”</a>, found that Airbnb plays a relatively insignificant part in increasing housing costs. A study in <a href="https://www.tandfonline.com/doi/pdf/10.1080/13683500.2019.1711027?casa_token=YYKyikeJrXYAAAAA:ktQVCuNoseTdiAC89hl98rdclxE7I68CqkYW6xHUFkzH_TLfabdFOuNfKDQiiIzkOdag7cuQTrho">South Carolina</a> in the US meanwhile showed that short-term holiday rentals can boost hospitality micro-entrepreneurs and help residents to maximise the economic potential of their homes by renting out spare rooms. <h2>What can tourists do?</h2> Ultimately, what unites many anti-tourism protesters is a <a href="https://www.bbc.com/travel/article/20240522-the-worlds-revolt-against-bad-tourists">demand for respect</a>. Indeed, <a href="https://www.tandfonline.com/doi/pdf/10.1080/10941665.2020.1768129?casa_token=4DR7vsQpGtcAAAAA:0QIzenTi9LAaVNH8w0JkT46D5_okuotUR5C-wP2NyxxT5bC0UiG2gMBfLHt5G3rveVre7gu8kEIB">research</a> has shown that over-tourism is not merely an issue of overcrowding, but a long-term issue resulting from inappropriate treatment of residents in the process of tourism development. Tourists can demonstrate that they respect hosts and help to alleviate anti-tourism feelings by finding ways to ensure their holiday is as economically beneficial to the destination as possible. <ul> <li> Spending money at smaller-scale and locally owned businesses puts more money into the local economy. Large multinationals can out-compete local businesses and worsen <a href="https://drive.google.com/file/d/1ImtQ9YQS7UrYJ_PItcgeFhFUidcxTwkC/view">economic inequality</a>. <a href="https://journals.sagepub.com/doi/pdf/10.1177/1354816616654244?casa_token=YQU0aoDhdP8AAAAA:bX_7TEc0S4zhkl2eduKZqitorJKlbRMMSnaJAZJBPCm8bAk-uQMI518KvZX09oI0iLs13NULXYoX">Foreign-owned businesses</a> typically increase leakage rates as they send profits back to their headquarters. </li> <li> Choosing more sustainable operators, services and destinations tends to bring economic positives. In <a href="https://journals.sagepub.com/doi/abs/10.1177/1354816616664249?casa_token=vr7pQyvIVAgAAAAA%3ATLHqmXTyGeHpmL8j9K2cNjb4doB4w_0CNH0IspadKHEPSt5PsFLWVngRQsj81tvE3vIJMpPWGm31&journalCode=teua">Mauritius</a>, for instance, the government has invested in sustainable tourism planning, enhancing economic growth and bringing benefits for residents. </li> <li> Visiting places that are less typically touristic spreads economic advantages around. In Scotland, nature tourism supports around <a href="https://www.nature.scot/professional-advice/social-and-economic-benefits-nature/tourism">39,000 full-time jobs</a>. </li> </ul> It can be easy to scapegoat tourists and tourism for deeper-seated economic problems. Tourists are a highly visible, and frequently very annoying, presence. But without them destinations would be poorer, while persistent economic problems would likely remain. Challenging governments, policy-makers, corporations or institutions might be a better use of protesters’ energy.<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/235614/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/brendan-canavan-228682">Brendan Canavan</a>, Senior Lecturer in Marketing, <a href="https://theconversation.com/institutions/university-of-nottingham-1192">University of Nottingham</a> Image credits: 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/holiday-protesters-are-missing-the-big-picture-there-are-ways-to-make-tourism-work-for-everyone-235614">original article</a>. </div>

Travel Trouble

The right to disconnect is coming to Australia. What does this mean for you?

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/john-l-hopkins-255434">John L. Hopkins</a>, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a> Next month, changes to the Australian Fair Work Act will give workers the <a href="https://www.fwc.gov.au/hearings-decisions/major-cases/variation-modern-awards-include-right-disconnect#:%7E:text=Changes%20to%20the%20Fair%20Work,2025%20for%20small%20business%20employers%20.">formal right</a> to disconnect from all work communication outside their usual work hours. The main driver for introducing “right to disconnect” laws has been to protect the health and wellbeing of workers in an increasingly hyper-connected world. But what exactly will the new laws mean for Australian businesses, managers and employees? <h2>Right to disconnect origins</h2> Right to disconnect laws were first introduced in <a href="https://www.simmons-simmons.com/en/publications/ck0bdjgs8esrg0b59w3wb1nkr/110117-le-droit-a-la-deconnexion-questce-que-cest">France</a> in 2017 in response to concern about the welfare of workers who were increasingly connected to their workplaces as a result of expanding digital technologies. France introduced a law requiring companies with more than 50 employees to negotiate agreements with staff on their rights to ignore their smartphones and other electronic devices after work hours. The <a href="https://www.ijmar.org/v5n3/18-008.html">reaction</a> was mixed. Some praised the move for promoting work–life balance and reducing stress, while others raised concerns about its potential impact on productivity and competitiveness. One critic at the time said "the French may quickly discover that their most productive workers are routine “lawbreakers” who stay connected during off-hours." To learn more about this topic, <a href="https://doi.org/10.3390/su16124970">I reviewed 21 academic articles on the right to disconnect</a>, from 15 different countries over the past seven years, and identified several themes that may help Australian managers. <h2>The ‘always on’ culture</h2> The growth of digital devices – including smartphones, laptops, tablets and smart watches – means many Australian workers have been working way beyond their contracted number of hours for many years. A 2023 Australia Institute <a href="https://australiainstitute.org.au/wp-content/uploads/2023/11/Short-Changed-GHOTD-2023.pdf">study</a> estimated Australian workers on average were doing an extra 5.4 hours of unpaid work per week. The unofficial encroachment of work duties into workers’ personal time – also called “availability creep” or “time theft” – equates to an extra 281 hours’ unpaid work per year. This is estimated to be costing workers an average of AU$11,055 annually. It has led to serious concerns for employee health and welfare, work-life balance and workplace exploitation. The post-pandemic rise of flexible work arrangements in Australia, while offering many <a href="https://researchbank.swinburne.edu.au/file/be3dfbba-fc85-4834-97aa-7a7399a94b17/1/2020-hopkins-key_working_from.pdf">lifestyle and health benefits</a>, may also contribute to our “always on” culture and expectations to be constantly available and contactable. <figure class="align-right zoomable"><figcaption>T</figcaption></figure> This <a href="https://www.forbes.com/sites/julianhayesii/2024/03/25/the-rising-dark-side-of-remote-work-that-ceos-need-to-pay-attention-to/">digital presenteeism</a> has been found to affect the health of workers in different ways, including causing headaches, eyestrain, insomnia, back pain, anxiety and burnout. <h2>Protecting workers</h2> Another key theme of right to disconnect laws is how working time, work availability and rest times are observed. <a href="https://www.bbc.com/news/business-59263300">Portugal has even taken things a step further</a> than other countries, placing the responsibility for the right to disconnect on the employer, by implementing “refrain from contact” laws. This means companies with more than ten employees can be fined if they text or email staff outside their contracted hours. However, the new Australian law won’t restrict managers from contacting employees whenever they wish, but it will give their employees a <a href="https://www.fairwork.gov.au/about-us/workplace-laws/legislation-changes/closing-loopholes/right-to-disconnect#:%7E:text=Eligible%20employees%20will%20have%20a,employer%20or%20a%20third%20party.">legal right</a> to refuse to "monitor, read or respond to communications from an employer or third party made outside their working hours, unless refusal is unreasonable." If an employee chooses not to respond, disciplinary action cannot be taken, nor can the employee be treated differently, such as through rostering or performance requirements, for deciding to disconnect. This should encourage conversations about what represents reasonable contact. The Fair Work Commission says this must be based on the reason for contact, the employee’s personal circumstances, the nature of the employee’s role and responsibilities, and whether the employee is being compensated for being available outside ordinary work hours. <h2>Making the change</h2> In some countries, right to disconnect policies have been formally set in law, while others rely on self-regulation by employers instead. France, for example, legislated out-of-hours’ electronic communication between employers and employees through statutes and legislation, meaning government entities are required to enforce the right and a court is needed to interpret it. Germany, on the other hand, does not formally legislate disconnection provisions but many of its companies (including car manufacturers <a href="https://www.researchgate.net/profile/Martin-Bressler/publication/335058028_On_the_Grid_247365_and_the_Right_to_Disconnect/links/5d4c815c92851cd046ad2a4d/On-the-Grid-24-7-365-and-the-Right-to-Disconnect.pdf">Volkswagen and Daimler</a>) already have their own regulations in place. In Australia, the right to disconnect will be a right under <a href="https://www.fairwork.gov.au/employment-conditions/protections-at-work">general protection laws</a>. Disputes about an employee’s response will need to be discussed and resolved at the workplace level but, if a resolution isn’t possible, employees or employers can <a href="https://www.fairwork.gov.au/about-us/workplace-laws/legislation-changes/closing-loopholes/right-to-disconnect">take the case to the Fair Work Commission</a>. The commission can then make orders or deal with the dispute in other ways. <h2>What to expect</h2> The new laws come into effect 26 August. They are an important step towards encouraging sensible conversations about the importance of rest, availability, and whether it is necessary to contact workers outside their normal hours. Right to disconnect laws should challenge managers to create a work culture where employees feel comfortable disconnecting from work and understand the importance of maintaining a clear boundary between work and rest, where their rest periods are formally respected and preserved. As an initiative for supporting improved digital wellbeing and work-life balance, in today’s hyperconnected world, clearer boundaries between working time and rest are crucial.<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/231690/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/john-l-hopkins-255434">John L. Hopkins</a>, Associate professor, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of TechnologIy</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/the-right-to-disconnect-is-coming-to-australia-what-does-this-mean-for-you-231690">original article</a>. </div>

Legal

The tragic reason Miriam Margolyes is still working at 83

Miriam Margolyes has shared the tragic reason that she is still working in showbiz at the age of 83. The acting legend has long suffered with spinal stenosis – a condition that occurs when the spinal canal or neural foramen narrows, putting pressure on the spinal cord and nerve roots. Despite suffering from the debilitating illness, the 83-year-old British star has appeared on numerous TV shows over the years. Now, speaking candidly to the Radio Times, Margolyes admitted that she is still working to fund her medical bills. She said, “I’m worried that I won’t have enough money for carers when I finally get paralysed or whatever it is that’s going to happen to me.” Despite dealing with the physical constraints that come from both her spinal stenosis and her age, which she finds “limiting and depressing”, she said she refuses to slow her pace. “When you know that you haven’t got long to live and I’m probably going to die within the next five or six years, if not before, I’m loath to leave behind performing. It’s such a joy.” “I yearn to play roles that don’t confine me to wheelchairs, but I’m just not strong enough.” Margolyes recently underwent major heart surgery, speaking candidly about the operation with the Table Manners podcast. “I’ve got a cow’s heart now,” she said. “Well, not the whole heart. I’ve had an aortic valve replaced by a cow’s aortic valve. “I don’t know how common it is. I’d never heard of that operation. But it saves you from having open-heart surgery, which would be infinitely more invasive.” In the same interview, Margolyes revealed she expected to be a wheelchair soon. “When you get old you become obviously aware of your vulnerability. I have a bad back, I’m probably going to be in a wheelchair soon and you have to come to terms with what life throws at you.” Image credits: Ken McKay/ITV/Shutterstock Editorial

Caring

Cheeky diet soft drink getting you through the work day? Here’s what that may mean for your health

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a> Many people are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230225/">drinking less</a> sugary soft drink than in the past. This is a great win for public health, given the <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2749350">recognised risks</a> of diets high in sugar-sweetened drinks. But over time, intake of diet soft drinks has <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230225/">grown</a>. In fact, it’s so high that these products are now regularly <a href="https://www.sciencedirect.com/science/article/pii/S0160412020319188">detected in wastewater</a>. So what does the research say about how your health is affected in the long term if you drink them often? <h2>What makes diet soft drinks sweet?</h2> The World Health Organization (WHO) <a href="https://www.who.int/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children">advises</a> people “reduce their daily intake of free sugars to less than 10% of their total energy intake. A further reduction to below 5% or roughly 25 grams (six teaspoons) per day would provide additional health benefits.” But most regular soft drinks contain <a href="https://www.actiononsugar.org/surveys/2014/sugar-sweetened-beverages/">a lot of sugar</a>. A regular 335 millilitre can of original Coca-Cola contains at least <a href="https://www.coca-cola.com/ng/en/about-us/faq/how-much-sugar-is-in-cocacola-original-taste">seven</a> teaspoons of added sugar. Diet soft drinks are designed to taste similar to regular soft drinks but without the sugar. Instead of sugar, diet soft drinks contain artificial or natural sweeteners. The artificial sweeteners include aspartame, saccharin and sucralose. The natural sweeteners include stevia and monk fruit extract, which come from plant sources. Many artificial sweeteners are much sweeter than sugar so less is needed to provide the same burst of sweetness. Diet soft drinks are marketed as healthier alternatives to regular soft drinks, particularly for people who want to reduce their sugar intake or manage their weight. But while surveys of Australian <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551593/">adults</a> and <a href="https://www.cambridge.org/core/journals/public-health-nutrition/article/adolescents-knowledge-and-beliefs-regarding-health-risks-of-soda-and-diet-soda-consumption/32F3E0FD6727F18F04C63F0390595131">adolescents</a> show most people understand the benefits of reducing their sugar intake, they often aren’t as aware about how diet drinks may affect health more broadly. <h2>What does the research say about aspartame?</h2> The artificial sweeteners in soft drinks are considered safe for consumption by food authorities, including in the <a href="https://www.fda.gov/food/food-additives-petitions/aspartame-and-other-sweeteners-food">US</a> and <a href="https://www.foodstandards.gov.au/consumer/additives/aspartame">Australia</a>. However, some <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899993/">researchers</a> have raised concern about the long-term risks of consumption. People who drink diet soft drinks regularly and often are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4446768/">more likely</a> to develop certain metabolic conditions (such as diabetes and heart disease) than those who don’t drink diet soft drinks. The link was found even after accounting for other dietary and lifestyle factors (such as physical activity). In 2023, the WHO announced reports had found aspartame – the main sweetener used in diet soft drinks – was “<a href="https://www.who.int/news/item/14-07-2023-aspartame-hazard-and-risk-assessment-results-released">possibly carcinogenic to humans</a>” (carcinogenic means cancer-causing). Importantly though, the report noted there is not enough current scientific evidence to be truly confident aspartame may increase the risk of cancer and emphasised it’s safe to consume occasionally. <h2>Will diet soft drinks help manage weight?</h2> Despite the word “diet” in the name, diet soft drinks are not strongly linked with weight management. In 2022, the WHO conducted a <a href="https://www.who.int/news/item/15-05-2023-who-advises-not-to-use-non-sugar-sweeteners-for-weight-control-in-newly-released-guideline">systematic review</a> (where researchers look at all available evidence on a topic) on whether the use of artificial sweeteners is beneficial for weight management. Overall, the randomised controlled trials they looked at suggested slightly more weight loss in people who used artificial sweeteners. But the observational studies (where no intervention occurs and participants are monitored over time) found people who consume high amounts of artificial sweeteners tended to have an increased risk of higher body mass index and a 76% increased likelihood of having obesity. In other words, artificial sweeteners may not directly help manage weight over the long term. This resulted in the WHO <a href="https://www.who.int/news/item/15-05-2023-who-advises-not-to-use-non-sugar-sweeteners-for-weight-control-in-newly-released-guideline">advising</a> artificial sweeteners should not be used to manage weight. <a href="http://www.cell.com/cell-metabolism/fulltext/S1550-4131(16)30296-0">Studies</a> in animals have suggested consuming high levels of artificial sweeteners can signal to the brain it is being starved of fuel, which can lead to more eating. However, the evidence for this happening in humans is still unproven. <h2>What about inflammation and dental issues?</h2> There is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10817473/">some early evidence</a> artificial sweeteners may irritate the lining of the digestive system, causing inflammation and increasing the likelihood of diarrhoea, constipation, bloating and other symptoms often associated with irritable bowel syndrome. However, this study noted more research is needed. High amounts of diet soft drinks have <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-023-17223-0">also been</a> linked with liver disease, which is based on inflammation. The consumption of diet soft drinks is also <a href="https://link.springer.com/article/10.1007/s40368-019-00458-0#:%7E:text=Diet%20soft%20drinks%20often%20have,2006">associated</a> with dental erosion. Many soft drinks contain phosphoric and citric acid, which can damage your tooth enamel and contribute to dental erosion. <h2>Moderation is key</h2> As with many aspects of nutrition, moderation is key with diet soft drinks. Drinking diet soft drinks occasionally is unlikely to harm your health, but frequent or excessive intake may increase health risks in the longer term. Plain water, infused water, sparkling water, herbal teas or milks remain the best options for hydration.<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/233438/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, Professor of Community Health and Wellbeing, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, Accredited Practising Dietitian and Lecturer, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/cheeky-diet-soft-drink-getting-you-through-the-work-day-heres-what-that-may-mean-for-your-health-233438">original article</a>. </div>

Food & Wine

Aussies working in "priority occupations" eligible for cash increase

Thousands of hard-working Aussies who work in certain areas are now eligible for new training and support payments of up to $10,000. The initiative comes to support Australians working in sectors with a high demand for skilled workers, and a commitment to clean energy. From July 1st, thousands of apprentices working in what the government deems as “priority occupations” are eligible for the $5,000 Australian Apprenticeship Training Support Payment. If those priority occupations also offer exposure and experience in “clean energy”, apprentices are instead eligible for the more lucrative New Energy Apprenticeship Support Payment of up to $10,000. The list of "priority occupations" is extensive and includes aged care workers, arborists, bakers, beauty therapists and many more. According to the Department of Employment and Workplace Relations (DEWR), the jobs are characterised by a strong current demand for skilled workers, and a strong demand expected in the future. The clean energy jobs also include many different professions, with agricultural and agritech technicians, automotive electricians, regular electricians, gas fitters, glaziers, joiners, plumbers and welders all included. The full list of priority jobs can be found on the <a href="https://www.dewr.gov.au/skills-support-individuals/resources/appendix-australian-apprenticeship-priority-list-1-january-2024" target="_blank" rel="noopener" data-link-type="article-inline">Department of Employment and Workplace Relations website.</a> For the Australian Apprenticeship Training Support Payment, the $5000 payment comes in four instalments over two years, while the New Energy Apprentice Support Payment is paid out over the course of the apprenticeship — up to $5000 for part-time apprentices and up to $10,000 for full-time apprentices. It is hoped the payments will incentivise apprentices to remain on the career pathway. Image credits: Shutterstock

Money & Banking

What is ‘breathwork’? And do I need to do it?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/theresa-larkin-952095">Theresa Larkin</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> and <a href="https://theconversation.com/profiles/judy-pickard-831093">Judy Pickard</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> From “breathwork recipes” to breathing techniques, many <a href="https://www.instagram.com/p/C5WpkWxNrDI/">social media</a> and <a href="https://www.healthline.com/health/breathing-exercise">health websites</a> are recommending breathwork to reduce stress. But breathwork is not new. Rather it is the latest in a long history of breathing techniques such as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336946/">Pranayama</a> from India and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9312231/#:%7E:text=Qigong%2C%20on%20the%20other%20hand,one%20or%20two%20balancing%20poses.">qigong</a> from China. Such practices have been used for thousands of years to promote a healthy mind and body. The benefits can be immediate and obvious. Try taking a deep breath in through your nose and exhaling slowly. Do you feel a little calmer? So, what’s the difference between the breathing we do to keep us alive and breathwork? <h2>Breathwork is about control</h2> Breathwork is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9873947/#bib3">not the same</a> as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189422/">other mindfulness practices</a>. While the latter focus on observing the breath, breathwork is about <a href="https://www.nature.com/articles/s41598-022-27247-y">controlling inhalation and exhalation</a>. Normally, breathing happens automatically via messages from the brain, outside our conscious control. But we can control our breath, by directing the movement of our diaphragm and mouth. <a href="https://www.medicalnewstoday.com/articles/diaphragmatic-breathing">The diaphragm</a> is a large muscle that separates our thoracic (chest) and abdominal (belly) cavities. When the diaphragm contracts, it expands the thoracic cavity and pulls air into the lungs. Controlling how deep, how often, how fast and through what (nose or mouth) we inhale is the crux of breathwork, from <a href="https://www.healthline.com/health/breath-of-fire-yoga">fire breathing</a> to the <a href="https://www.headspace.com/content/meditation/humming-bee-breath/9422">humming bee breath</a>. <h2>Breathwork can calm or excite</h2> Even small bits of breathwork can have physical and mental health benefits and <a href="https://theconversation.com/stuck-in-fight-or-flight-mode-5-ways-to-complete-the-stress-cycle-and-avoid-burnout-or-depression-218599">complete the stress cycle</a> to avoid burnout. Calming breathwork includes diaphragmatic (belly) breathing, slow breathing, pausing between breaths, and specifically slowing down the exhale. In diaphragmatic breathing, you consciously contract your diaphragm down into your abdomen to inhale. This pushes your belly outwards and makes your breathing deeper and slower. You can also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3681046/">slow the breath</a> by doing: <ul> <li> <a href="https://www.medicalnewstoday.com/articles/321805">box breathing</a> (count to four for each of four steps: breathe in, hold, breathe out, hold), or </li> <li> <a href="https://pubmed.ncbi.nlm.nih.gov/38092805/">coherent breathing</a> (controlled slow breathing of five or six breaths per minute), or </li> <li> <a href="https://www.healthline.com/health/alternate-nostril-breathing#benefits">alternate nostril breathing</a> (close the left nostril and breathe in slowly through the right nostril, then close the right nostril and breathe out slowly through the left nostril, then repeat the opposite way). </li> </ul> You can slow down the exhalation specifically by counting, humming or pursing your lips as you breathe out. In contrast to these calming breathing practices, energising fast-paced breathwork increases arousal. For example, <a href="https://www.webmd.com/balance/what-is-breath-of-fire-yoga">fire breathing</a> (breathe in and out quickly, but not deeply, through your nose in a consistent rhythm) and <a href="https://www.healthline.com/health/breathing-exercise#breath-focus">Lion’s breath</a> (breathe out through your mouth, stick your tongue out and make a strong “haa” sound). <h2>What is happening in the body?</h2> Deep and slow breathing, especially with a long exhale, is the best way to <a href="https://theconversation.com/our-vagus-nerves-help-us-rest-digest-and-restore-can-you-really-reset-them-to-feel-better-210469">stimulate the vagus nerves</a>. The vagus nerves pass through the diaphragm and are the main nerves of the parasympathetic nervous system. Simulating the vagus nerves calms our sympathetic nervous system (fight or flight) stress response. This improves mood, lowers the stress hormone <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/">cortisol</a> and helps to regulate emotions and responses. It also promotes more <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/">coordinated brain activity</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189422/">improves immune function and reduces inflammation</a>. Taking deep, diaphragmatic breaths also has <a href="https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing">physical benefits</a>. This improves blood flow, lung function and exercise performance, increases oxygen in the body, and strengthens the diaphragm. <a href="https://link.springer.com/article/10.1007/s12671-023-02294-2#:%7E:text=Accumulating%20evidence%20supports%20the%20efficacy,et%20al.%2C%202001">Slow breathing</a> reduces heart rate and blood pressure and increases heart rate variability (normal variation in <a href="https://www.health.harvard.edu/blog/heart-rate-variability-new-way-track-well-2017112212789">time between heart beats</a>). These are linked to better heart health. Taking shallow, quick, rhythmic breaths in and out through your nose stimulates the sympathetic nervous system. Short-term, controlled activation of the stress response is healthy and <a href="https://pubmed.ncbi.nlm.nih.gov/36624160/">develops resilience to stress</a>. <h2>Breathing in through the nose</h2> We are designed to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6986941/">inhale through our nose</a>, not our mouth. Inside our nose are lots of <a href="https://www.ncbi.nlm.nih.gov/books/NBK544232/">blood vessels, mucous glands and tiny hairs called cilia</a>. These warm and humidify the air we breathe and filter out germs and toxins. We want the air that reaches our airways and lungs to be clean and moist. Cold and dry air is irritating to our nose and throat, and we don’t want germs to get into the body. <a href="https://journals.physiology.org/doi/full/10.1152/ajpregu.00148.2023?utm_source=AJPRegu&utm_medium=PressRelease&utm_campaign=1.17.2024">Nasal breathing</a> increases parasympathetic activity and releases nitric oxide, which improves airway dilation and lowers blood pressure. Consistently breathing through our mouth <a href="https://www.sciencefocus.com/the-human-body/mouth-breathing">is not healthy</a>. It can lead to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7455204/">pollutants</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8967998/#:%7E:text=Hence%2C%20we%20sought%20to%20synthesize,barriers%20to%20long%2Dterm%20enjoyment.">infections</a> reaching the lungs, snoring, sleep apnoea, and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6986941/">dental issues</a> including cavities and jaw joint problems. <h2>A free workout</h2> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709795/">Slow breathing</a> – even short sessions at home – can reduce stress, anxiety and depression in the general population and among those with clinical depression or anxiety. Research on breathwork in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4309518/">helping post-traumatic stress disorder</a> (PTSD) is also promising. Diaphragmatic breathing to improve lung function and strengthen the diaphragm can improve breathing and exercise intolerance in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9690833/">chronic heart failure</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/33076360/">chronic obstructive pulmonary disease</a> and <a href="https://www.medicalnewstoday.com/articles/diaphragmatic-breathing#conditions-it-can-help-with">asthma</a>. It can also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8967998/#:%7E:text=Hence%2C%20we%20sought%20to%20synthesize,barriers%20to%20long%2Dterm%20enjoyment.">improve exercise performance</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/19875429/">reduce oxidative stress</a> (an imbalance of more free radicals and/or less antioxidants, which can damage cells) after exercise. <h2>A mind-body connection you can access any time</h2> If you feel stressed or anxious, you might subconsciously <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/breathing-to-reduce-stress">take shallow, quick breaths</a>, but this can make you feel more anxious. Deep diaphragmatic breaths through your nose and focusing on strong exhalations can help break this cycle and bring calm and mental clarity. Just <a href="https://www.nature.com/articles/s41598-022-27247-y">a few minutes a day</a> of breathwork can improve your physical and mental health and wellbeing. Daily deep breathing exercises <a href="https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1040091/full">in the workplace</a> reduce blood pressure and stress, which is important since <a href="https://theconversation.com/what-is-burnout-and-how-to-prevent-it-in-the-workplace-insights-from-a-clinical-psychologist-196578">burnout rates are high</a>. Bottom line: any conscious control of your breath throughout the day is positive. So, next time you are waiting in a line, at traffic lights or for the kettle to boil, take a moment to focus on your breath. Breathe deeply into your belly through your nose, exhale slowly, and enjoy the benefits.<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/231192/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/theresa-larkin-952095">Theresa Larkin</a>, Associate professor of Medical Sciences, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> and <a href="https://theconversation.com/profiles/judy-pickard-831093">Judy Pickard</a>, Senior Lecturer, Clinical Psychology, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-is-breathwork-and-do-i-need-to-do-it-231192">original article</a>. </div>

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Super funds are using ‘nudges’ to help you make financial decisions. How do they work?

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/fernanda-mata-1533222">Fernanda Mata</a>, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a>; <a href="https://theconversation.com/profiles/breanna-wright-267597">Breanna Wright</a>, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a>, and <a href="https://theconversation.com/profiles/liam-smith-5152">Liam Smith</a>, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a> Late last year the federal government announced <a href="https://ministers.treasury.gov.au/ministers/stephen-jones-2022/media-releases/government-unveils-comprehensive-financial-advice">measures</a> to make it easier for Australians to access financial advice. As part of this, the government wants super funds to use “nudges” to get members to engage more with their retirement investments and superannuation, especially when they’re starting work and approaching retirement. While the legislation containing the changes is still in the consultation phase, super funds are <a href="https://www.afr.com/companies/financial-services/super-funds-spend-big-ahead-of-advice-reforms-20240418-p5fkx6">upskilling staff</a> and making other changes to improve customer service or risk a government crackdown. Telling funds to use <a href="https://www.behaviourworksaustralia.org/blog/nudging-what-is-it-and-how-can-we-use-it-forgood">nudge theory</a> to advise on super comes as more than five million Australians are heading towards retirement. <h2>What is nudge theory?</h2> Nudging is used to encourage people to pick the “better” option, without taking away their freedom to choose differently. For example, sending regular reminders to members about the benefits of voluntary contributions can get them to increase the amount they put in. This nudge makes it easier for them to contribute more – the better option – while still allowing them to choose not to. Assistant Treasurer Stephen Jones <a href="https://ministers.treasury.gov.au/ministers/stephen-jones-2022/media-releases/government-unveils-comprehensive-financial-advice">explained</a> the government’s changes were needed because so-called “fin-fluencers” were providing unregulated financial advice on social media platforms to Australians unable to pay an adviser. <h2>Helping people protect their interests</h2> There are three ways, supported by research, nudges can help Australians engage with their super. 1. Future self visualisation This involves getting young people to think about their <a href="https://www.halhershfield.com/considering-the-future-self">future selves</a> and visualise their life in retirement. This can help them to recognise the long-term benefits of getting actively involved with their super. Showing fund members how they might look when older by using an ageing filter software, for example, can make this visualisation more real for them and <a href="https://journals.sagepub.com/doi/full/10.1177/23794607231190607">enhance understanding of their future selves, leading to higher engagement</a>. 2. Simplification We all know financial products and superannuation can be complicated. The information and choices presented can lead to <a href="https://thedecisionlab.com/biases/choice-overload-bias">decision paralysis</a>, causing people to delay or opt out of making a decision. By simplifying the process, funds can motivate people to get more engaged with their super. To get people to make voluntary contributions, for example, it might be more effective for funds to recommend <a href="https://siepr.stanford.edu/news/how-simple-nudge-can-motivate-workers-save-retirement">a specific percentage of their salary</a> rather than offering several options. Deciding whether to boost contributions by an extra 3%, 4% or 5% can be overwhelming, especially for people with poor <a href="https://theconversation.com/are-you-financially-literate-here-are-7-signs-youre-on-the-right-track-202331">financial literacy</a>. 3. Language and framing The way options are framed and the language super funds use can significantly impact member engagement. Australians may be more likely to make higher voluntary contributions if they are asked how much they want <a href="https://www.bi.team/press-releases/the-small-nudges-that-could-make-young-people-142000-better-off-in-retirement/">to “invest” in their super </a> instead of how much they want to “contribute” or “add”. The word “invest” encourages people to think about future benefits, motivating them to make higher contributions. How options are labelled can also have an impact on <a href="https://www.bi.team/press-releases/the-small-nudges-that-could-make-young-people-142000-better-off-in-retirement/">member engagement</a> and decision making. For example, highlighting concrete benefits of different voluntary payments, such as “a 4% contribution keeps you above the poverty line”, and “a 10% contribution allows for a comfortable retirement according to Australian standards” can increase how much people are willing to contribute. <h2>Ethical use of nudges</h2> The <a href="https://www.superreview.com.au/news/superannuation/industry-body-backs-super-fund-nudges-though-parameters-need-be-set">Financial Services Council</a> backs the government on getting super funds to nudge members about contributions and investments but says there are limits. Parameters around nudging should be set […] to ensure that the language is appropriate and does not ultimately amount to defaulting. For example, letting a customer know that as they approach retirement, they need to make a decision about what retirement product they wish to utilise would be an acceptable nudge, while contacting a customer to let them know that they will be placed in a product when they retire, would not necessarily be acceptable. The council emphasises the importance of super funds recognising <a href="https://www.superreview.com.au/news/superannuation/industry-body-backs-super-fund-nudges-though-parameters-need-be-set">people’s autonomy</a> when delivering a “soft” or “hard” nudge. Soft nudges are gentle prompts and reminders designed to guide people to make good choices without pressuring them, such as sending an email reminder to review their investment options. Hard nudges are more direct in their guidance. These might include recommending specific investment options. Despite these differences, <a href="https://www.behaviourworksaustralia.org/blog/can-we-have-a-quiet-word-about-behavioural-science">ethical use of nudges</a> should encourage engagement while respecting people’s autonomy by making it easy for them to opt out. The use of nudges presents a valuable opportunity to increase superannuation fund members’ engagement. Whether through future self visualisation, simplification or language framing, ethical nudges can motivate members to take action, leading to greater confidence in navigating the retirement transition and achieving retirement goals.<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/230404/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/fernanda-mata-1533222">Fernanda Mata</a>, Research Fellow, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a>; <a href="https://theconversation.com/profiles/breanna-wright-267597">Breanna Wright</a>, Research fellow, BehaviourWorks Australia, Monash Sustainable Development Institute, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a>, and <a href="https://theconversation.com/profiles/liam-smith-5152">Liam Smith</a>, Director, BehaviourWorks, Monash Sustainable Development Institute, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/super-funds-are-using-nudges-to-help-you-make-financial-decisions-how-do-they-work-230404">original article</a>. </div>

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After 180 years, new clues are revealing just how general anaesthesia works in the brain

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/adam-d-hines-767066">Adam D Hines</a>, <a href="https://theconversation.com/institutions/queensland-university-of-technology-847">Queensland University of Technology</a> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4773932/pdf/BLT.15.159293.pdf/">Over 350 million surgeries</a> are performed globally each year. For most of us, it’s likely at some point in our lives we’ll have to undergo a procedure that needs general anaesthesia. Even though it is one of the safest medical practices, we still don’t have a complete, thorough understanding of precisely how anaesthetic drugs work in the brain. In fact, it has largely remained a mystery since general anaesthesia was introduced into medicine over <a href="https://www.tandfonline.com/doi/full/10.3109/08941939.2015.1061826">180 years ago</a>. Our study published <a href="https://doi.org/10.1523/JNEUROSCI.0588-23.2024">in The Journal of Neuroscience today</a> provides new clues on the intricacies of the process. General anaesthetic drugs seem to only affect specific parts of the brain responsible for keeping us alert and awake. <h2>Brain cells striking a balance</h2> In a study using fruit flies, we found a potential way that allows anaesthetic drugs to interact with specific types of neurons (brain cells), and it’s all to do with proteins. Your brain has around <a href="https://onlinelibrary.wiley.com/doi/10.1002/cne.21974">86 billion neurons</a> and not all of them are the same – it’s these differences that allow general anaesthesia to be effective. To be clear, we’re not completely in the dark on <a href="https://linkinghub.elsevier.com/retrieve/pii/S0165614719300951">how anaesthetic drugs affect us</a>. We know why general anaesthetics are able to make us lose consciousness so quickly, thanks to a <a href="https://www.nature.com/articles/367607a0">landmark discovery made in 1994</a>. But to better understand the fine details, we first have to look to the minute differences between the cells in our brains. Broadly speaking, there are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6591655/">two main categories of neurons in the brain</a>. The first are what we call “excitatory” neurons, generally responsible for keeping us alert and awake. The second are “inhibitory” neurons – their job is to regulate and control the excitatory ones. In our day-to-day lives, excitatory and inhibitory neurons are constantly working and balancing one another. <a href="https://www.nature.com/articles/npp2017294">When we fall asleep</a>, there are inhibitory neurons in the brain that “silence” the excitatory ones keeping us awake. This happens <a href="https://askdruniverse.wsu.edu/2018/01/07/why-do-we-get-tired/">gradually over time</a>, which is why you may feel progressively more tired through the day. General anaesthetics speed up this process by directly silencing these excitatory neurons without any action from the inhibitory ones. This is why your anaesthetist will tell you that they’ll “put you to sleep” for the procedure: <a href="https://www.nature.com/articles/nrn2372">it’s essentially the same process</a>. <h2>A special kind of sleep</h2> While we know why anaesthetics put us to sleep, the question then becomes: “why do we stay asleep during surgery?”. If you went to bed tonight, fell asleep and somebody tried to do surgery on you, you’d wake up with quite a shock. To date, there is no strong consensus in the field as to why general anaesthesia causes people to remain unconscious during surgery. Over the last couple of decades, researchers have proposed several potential explanations, but they all seem to point to one root cause. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7709148/#:%7E:text=At%20presynaptic%20part%2C%20voltage%2Dgated,anesthetics%20to%20inhibiting%20neurotransmitter%20release.">Neurons stop talking to each other</a> when exposed to general anaesthetics. While the idea of “cells talking to each other” may sound a little strange, it’s a <a href="https://qbi.uq.edu.au/brain-basics/brain/brain-physiology/action-potentials-and-synapses">fundamental concept in neuroscience</a>. Without this communication, our brains wouldn’t be able to function at all. And it allows the brain to know what’s happening throughout the body. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/593888/original/file-20240514-16-5fletd.png?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/593888/original/file-20240514-16-5fletd.png?ixlib=rb-4.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/593888/original/file-20240514-16-5fletd.png?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=600&fit=crop&dpr=1 600w, https://images.theconversation.com/files/593888/original/file-20240514-16-5fletd.png?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=600&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/593888/original/file-20240514-16-5fletd.png?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=600&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/593888/original/file-20240514-16-5fletd.png?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=754&fit=crop&dpr=1 754w, https://images.theconversation.com/files/593888/original/file-20240514-16-5fletd.png?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=754&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/593888/original/file-20240514-16-5fletd.png?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=754&fit=crop&dpr=3 2262w" alt="Two branching structures in orange, green, blue and yellow colours on a black background." /></a><figcaption>Colourised neurons in the brain of a fly. Adam Hines</figcaption></figure> <h2>What did we discover?</h2> Our new study shows that general anaesthetics appear to stop excitatory neurons from communicating, but not inhibitory ones. <a href="https://www.jneurosci.org/content/40/21/4103">This concept isn’t new</a>, but we found some compelling evidence as to why only excitatory neurons are affected. For neurons to communicate, proteins have to get involved. One of the jobs these proteins have is to get neurons to release molecules called <a href="https://my.clevelandclinic.org/health/articles/22513-neurotransmitters">neurotransmitters</a>. These chemical messengers are what gets signals across from one neuron to another: dopamine, adrenaline and serotonin are all neurotransmitters, for example. We found that general anaesthetics impair the ability of these proteins to release neurotransmitters, but only in excitatory neurons. To test this, we used <a href="https://www.eneuro.org/content/8/3/ENEURO.0057-21.2021">Drosophila melanogaster fruit flies</a> and <a href="https://imb.uq.edu.au/research/facilities/microscopy/training-manuals/microscopy-online-resources/image-capture/super-resolution-microscopy">super resolution microscopy</a> to directly see what effects a general anaesthetic was having on these proteins at a molecular scale. Part of what makes excitatory and inhibitory neurons different from each other is that they <a href="https://journals.physiology.org/doi/full/10.1152/physrev.00007.2012">express different types of the same protein</a>. This is kind of like having two cars of the same make and model, but one is green and has a sports package, while the other is just standard and red. They both do the same thing, but one’s just a little bit different. Neurotransmitter release is a complex process involving lots of different proteins. If one piece of the puzzle isn’t exactly right, then general anaesthetics won’t be able to do their job. As a next research step, we will need to figure out which piece of the puzzle is different, to understand why general anaesthetics only stop excitatory communication. Ultimately, our results hint that the drugs used in general anaesthetics cause massive global inhibition in the brain. By silencing excitability in two ways, these drugs put us to sleep and keep it that way.<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/229713/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/adam-d-hines-767066">Adam D Hines</a>, Research fellow, <a href="https://theconversation.com/institutions/queensland-university-of-technology-847">Queensland University of Technology</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/after-180-years-new-clues-are-revealing-just-how-general-anaesthesia-works-in-the-brain-229713">original article</a>. </div>

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

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

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

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

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10 million animals die on our roads each year. Here’s what works (and what doesn’t) to cut the toll

<a href="https://theconversation.com/profiles/graeme-coulson-1378778">Graeme Coulson</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> and <a href="https://theconversation.com/profiles/helena-bender-98800">Helena Bender</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> There’s almost no warning. A dark shape appears on the side of the road, then you feel a jolt as something goes under the car. Or worse, the shape rears up, hits the front of your vehicle, then slams into the windscreen. You have just experienced a wildlife-vehicle collision. This gruesome scene plays out <a href="https://www.bbcearth.com/news/australias-road-kill-map">every night across Australia</a>. When these collisions happen, many animals become instant roadkill. An <a href="https://ses.library.usyd.edu.au/bitstream/handle/2123/23121/Thesis%20updated%20for%20library%20submission.pdf?sequence=1">estimated 10 million</a> native mammals, reptiles, birds and other species are killed each year. Others are injured and die away from the road. Some survive with <a href="https://theconversation.com/10-million-animals-are-hit-on-our-roads-each-year-heres-how-you-can-help-them-and-steer-clear-of-them-these-holidays-149733">terrible injuries and have to be euthanised</a>. The lucky ones might <a href="https://kb.rspca.org.au/knowledge-base/who-should-i-contact-about-injured-wildlife/">be rescued</a> by groups such as <a href="https://wildliferescue.net.au/">Wildlife Rescue</a>, <a href="https://www.wildlifevictoria.org.au/">Wildlife Victoria</a> and <a href="https://www.wires.org.au/">WIRES</a>. Wildlife-vehicle collisions also increase the risk to whole populations of some threatened species, such as <a href="https://doi.org/10.1071/WR17143">Lumholtz’s tree-kangaroo</a> on the Atherton Tablelands in Queensland. People are affected, too. Human <a href="https://doi.org/10.1111/1742-6723.13361">deaths and injuries</a> from these collisions are rising, with motorcyclists at greatest risk. Vehicle repairs are <a href="https://www.mynrma.com.au/-/media/wildlife-road-safety-report--final.pdf">inconvenient and costly</a>. Added to this is the distress for people when dealing with a dead or dying animal on the roadside. How can we reduce the wildlife toll on our roads? Many measures have been tried and proven largely ineffective. However, other evidence-based approaches can help avoid collisions. <h2>Evidence for what works is limited</h2> Many communities are worried about the growing impacts of wildlife-vehicle collisions and are desperate for solutions. Recent reports from <a href="https://www.diva-portal.org/smash/get/diva2:1822182/FULLTEXT01.pdf">Europe</a> and <a href="https://westerntransportationinstitute.org/wp-content/uploads/2021/12/4w7576_Huijser_etal_WVC_ConnectivityLiteratureReview_PooledFundStudyFinalReport_2021.pdf">North America</a> review the many methods to reduce such collisions. Do these findings apply to Australia’s unique fauna? Unfortunately, we don’t have a detailed analysis of options for our wildlife, but here’s what we know now. Well-designed fences keep wildlife off our highways but also fragment the landscape. Happily, animals will use crossing structures – overpasses and <a href="https://theconversation.com/good-news-highway-underpasses-for-wildlife-actually-work-187434">underpasses</a> – to get to food and mates on the other side of the road. Fences and crossings do work, but are regarded as too costly over Australia’s vast road network. As for standard wildlife warning signs, drivers <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4494358/">ignore most of them</a> after a while, making them ineffective. Signs with graphic images and variable messages get <a href="https://doi.org/10.3390/ani3041142">more attention</a>, but we need road trials to assess their effect on drivers and collision rates. <h2>Whistling in the dark</h2> Some drivers install cheap, wind-driven, high-pitched wildlife whistles on their vehicles. Tests in the United States 20 years ago found humans and deer <a href="https://doi.org/10.1121/1.1582071">could not hear any whistling sound</a> above the road noise of the test vehicle. Yet these devices are still sold in Australia as kangaroo deterrents. The Shu-Roo, an Australian invention, is an active wildlife whistle. It is fitted to the bumper bar, producing a high-pitched electronic sound, which is claimed to scare wildlife away from the road. Sadly, <a href="https://rest.neptune-prod.its.unimelb.edu.au/server/api/core/bitstreams/3c3154e0-2f48-5b73-a6cd-a7423c2a75ee/content">our tests</a> show the Shu-Roo signal can’t be heard above road noise 50 metres away and has no effect on captive kangaroo behaviour. We also recruited fleets of trucks, buses, vans, utes and cars to field test the Shu-Roo. Nearly 100 vehicles covered more than 4 million kilometres across Australia over 15,500 days. The drivers reported just over one wildlife-vehicle collision per 100,000km travelled, but <a href="https://doi.org/10.7882/AZ.2021.042">there was no difference in the rate</a> for vehicles fitted with a Shu-Roo versus those without one. The virtual fence is the latest attempt to reduce wildlife-vehicle collisions. It uses a line of posts spaced along the roadside, each with a unit producing loud sounds and flashing lights aimed away from the road. Vehicle headlights activate the units, which are claimed to alert animals and reduce the risk of collision. Early results from Tasmania were encouraging. A 50% drop in possum and wallaby deaths was reported, but <a href="https://doi.org/10.1071/AM19009">this trial had many design flaws</a>. Recent trials in <a href="https://www.mdpi.com/2076-2615/9/10/752">Tasmania</a>, <a href="https://www.mdpi.com/2076-2615/12/10/1323">New South Wales</a> and <a href="https://www.redland.qld.gov.au/downloads/download/292/virtual_fence_to_reduce_vehicle_collisions_with_wallabies_on_heinemann_rd_-_final_report_2020">Queensland</a> show no effect of virtual fencing on collisions with possums, wallabies or wombats. Our concern is that this system is being <a href="https://www.abc.net.au/news/2020-06-02/wildlife-fence-trial-underway-in-queensland-and-phillip-island/12268110">rolled out</a> in <a href="https://www.townsville.qld.gov.au/about-council/news-and-publications/media-releases/2023/june/councils-innovative-trial-helping-keep-local-wildlife-safe">many</a> <a href="https://www.abc.net.au/news/2022-10-26/nsw-south-coast-council-first-virtual-fence-to-protect-wildlife/101571600">parts</a> of <a href="https://www.theage.com.au/politics/victoria/the-stealth-tech-aiming-to-stop-roos-from-becoming-roadkill-20231222-p5etda.html">Australia</a>. It gives the impression of action to reduce collisions with wildlife, but without an evidence base, solid study design or adequate monitoring. <h2>A very messy problem</h2> The problem has many dimensions. We need to consider all of them to achieve safe travel for people and animals on our roads. At a landscape level, collision hotspots occur where wildlife frequently cross roads, which can help us predict the collision risk for species such as <a href="https://doi.org/10.1111/aec.13465">koalas</a>. But the risk differs between species. For example, <a href="https://doi.org/10.1016/j.gecco.2021.e01530">on Phillip Island</a> most wallaby collisions happen on rural roads, while most involving possums and birds are in urban streets. Traffic volume and speed are key factors for many species, including <a href="https://doi.org/10.1002/ece3.2306">kangaroos</a>. Driver training and experience are also important. In the Royal National Park in New South Wales, <a href="https://www.mdpi.com/2076-2615/6/6/40">half the drivers surveyed</a> had struck animals, including wallabies and deer. Yet most still <a href="https://theconversation.com/10-million-animals-are-hit-on-our-roads-each-year-heres-how-you-can-help-them-and-steer-clear-of-them-these-holidays-149733">weren’t keen</a> to slow down or avoid driving at dawn and dusk. Road design has a major influence on wildlife-vehicle collions too, but the planning process too often <a href="https://www.frontiersin.org/articles/10.3389/fenvs.2022.959918">neglects wildlife studies</a>. Smarter cars are <a href="https://www.diva-portal.org/smash/get/diva2:1822182/FULLTEXT01.pdf">being developed</a>. One day these will use AI to spot animal hazards, apply automatic emergency braking and alert other drivers of real-time risk. To explore potential technological solutions, Transport for NSW is running a <a href="https://www.eianz.org/events/event/symposium-using-technology-to-reduce-wildlife-vehicle-collisions">symposium</a> at the University of Technology Sydney on May 21. The symposium will cover wildlife ecology and the evidence base for options to reduce wildlife-vehicle collisions in Australia. <hr /> If you see an injured animal on the road, call <a href="https://www.wildliferescue.net.au/">Wildlife Rescue Australia</a> on 1300 596 457. for specific state and territory numbers, go to the <a href="https://kb.rspca.org.au/knowledge-base/who-should-i-contact-about-injured-wildlife/">RSPCA injured wildlife site</a>.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/222367/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/graeme-coulson-1378778">Graeme Coulson</a>, Honorary Principal Fellow, School of BioSciences, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> and <a href="https://theconversation.com/profiles/helena-bender-98800">Helena Bender</a>, Senior Lecturer, Environmental Social Sciences, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/10-million-animals-die-on-our-roads-each-year-heres-what-works-and-what-doesnt-to-cut-the-toll-222367">original article</a>.

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