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

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/amy-reynolds-424346">Amy Reynolds</a>, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a>; <a href="https://theconversation.com/profiles/claire-dunbar-1651340">Claire Dunbar</a>, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a>; <a href="https://theconversation.com/profiles/gorica-micic-187159">Gorica Micic</a>, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a>; <a href="https://theconversation.com/profiles/hannah-scott-424633">Hannah Scott</a>, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a>, and <a href="https://theconversation.com/profiles/nicole-lovato-60684">Nicole Lovato</a>, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a> What do you imagine a good night’s sleep to be? Often when people come into our sleep clinic seeking treatment, they share ideas about healthy sleep. Many think when their head hits the pillow, they should fall into a deep and restorative sleep, and emerge after about eight hours feeling refreshed. They’re in good company – many Australians hold <a href="https://doi.org/10.1016/j.jpsychores.2014.09.011">the same belief</a>. In reality, healthy sleep is cyclic across the night, as you move in and out of the different stages of sleep, often waking up several times. Some people remember one or more of these awakenings, others do not. Let’s consider what a healthy night’s sleep looks like. <h2>Sleep cycles are a roller-coaster</h2> As an adult, our sleep moves through <a href="https://www.sleepfoundation.org/stages-of-sleep">different cycles</a> and brief awakenings during the night. Sleep cycles last roughly 90 minutes each. We typically start the night with lighter sleep, before moving into deeper sleep stages, and rising again into rapid eye movement (REM) sleep – the stage of sleep often linked to vivid dreaming. If sleeping well, we get most of our deep sleep in the first half of the night, with <a href="https://www.nhlbi.nih.gov/health/sleep/stages-of-sleep#:%7E:text=During%20REM%20sleep%2C%20your%20eyes,from%20acting%20out%20your%20dreams">REM sleep</a> more common in the second half of the night. Adults usually move through five or six sleep cycles in a night, and it is entirely <a href="https://doi.org/10.1016/j.jpsychores.2014.09.011">normal</a> to wake up briefly at the end of each one. That means we might be waking up five times during the night. This can increase with older age and still be healthy. If you’re not remembering these awakenings that’s OK – they can be quite brief. <h2>What does getting a ‘good’ sleep actually mean?</h2> You’ll often hear that adults <a href="https://www.sleephealthfoundation.org.au/sleep-topics/how-much-sleep-do-you-really-need#:%7E:text=Sleep%20requirements%20stabilise%20in%20early,their%20best%20the%20next%20day">need between seven and nine hours</a> of sleep per night. But good sleep is about more than the number of hours – it’s also about the quality. For most people, sleeping well means being able to fall asleep soon after getting into bed (within around 30 minutes), sleeping without waking up for long periods, and waking feeling rested and ready for the day. You shouldn’t be feeling excessively sleepy during the day, especially if you’re regularly getting at least seven hours of refreshing sleep a night (this is a rough rule of thumb). But are you noticing you’re feeling physically tired, needing to nap regularly and still not feeling refreshed? It may be worthwhile touching base with your general practitioner, as there a range of possible reasons. <h2>Common issues</h2> Sleep disorders are common. Up to <a href="https://pubmed.ncbi.nlm.nih.gov/35478719/">25% of adults</a> have insomnia, a sleep disorder where it may be hard to fall or stay asleep, or you may wake earlier in the morning than you’d like. Rates of common sleep disorders such as insomnia and <a href="https://www.mayoclinic.org/diseases-conditions/sleep-apnea/symptoms-causes/syc-20377631">sleep apnoea</a> – where your breathing can partially or completely stop many times during the night – also increase with age, affecting <a href="https://pubmed.ncbi.nlm.nih.gov/32280974/">20% of early adults</a> and 40% of people in <a href="https://pubmed.ncbi.nlm.nih.gov/35082023/">middle age</a>. There are effective treatments, so asking for help is important. Beyond sleep disorders, our sleep can also be disrupted by chronic health conditions – such as <a href="https://www.sciencedirect.com/science/article/abs/pii/S0012369218311139">pain</a> – and by <a href="https://onlinelibrary.wiley.com/doi/10.1111/jsr.13075">certain medications</a>. There can also be other reasons we’re not sleeping well. Some of us are woken by children, pets or traffic noise during the night. These “<a href="https://www.tandfonline.com/doi/full/10.1080/07420528.2021.2003375">forced awakenings</a>” mean we may find it harder to get up in the morning, take longer to leave bed and feel less satisfied with our sleep. For some people, night awakenings may have no clear cause. A good way to tell if these awakenings are a problem for you is by thinking about how they affect you. When they cause feelings of frustration or worry, or are impacting how we feel and function during the day, it might be a sign to seek some help. We also may struggle to get up in the morning. This could be for a range of reasons, including not sleeping long enough, going to bed or waking up at irregular times – or even your own <a href="https://www.sleephealthfoundation.org.au/sleep-categories/circadian-rhythm-disorders#:%7E:text=The%20circadian%20rhythms%20throughout%20the,regulation%20of%20our%20sleeping%20patterns">internal clock</a>, which can influence the time your body prefers to sleep. If you’re regularly struggling to get up for work or family needs, it can be an indication you may need to seek help. Some of these factors can be explored with a sleep psychologist if they are causing concern. <h2>Can my smart watch help?</h2> It is important to remember sleep-tracking devices can <a href="https://www.nature.com/articles/s41746-024-01016-9">vary in accuracy</a> for looking at the different sleep stages. While they can give a rough estimate, they are not a perfect measure. In-laboratory <a href="https://pubmed.ncbi.nlm.nih.gov/31277862/">polysomnography</a>, or PSG, is the best standard measure to examine your sleep stages. A PSG examines breathing, oxygen saturation, brain waves and heart rate during sleep. Rather than closely examining nightly data (including sleep stages) from a sleep tracker, it may be more helpful to look at the patterns of your sleep (bed and wake times) over time. <a href="https://jcsm.aasm.org/doi/10.5664/jcsm.8356">Understanding your sleep patterns</a> may help identify and adjust behaviours that negatively impact your sleep, such as your bedtime routine and sleeping environment. And if you find viewing your sleep data is making you feel worried about your sleep, this may not be useful for you. Most importantly, if you are concerned it is important to discuss it with your GP who can refer you to the appropriate specialist sleep health provider.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/238069/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/amy-reynolds-424346">Amy Reynolds</a>, Associate Professor in Clinical Sleep Health, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a>; <a href="https://theconversation.com/profiles/claire-dunbar-1651340">Claire Dunbar</a>, Research Associate, Sleep Health, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a>; <a href="https://theconversation.com/profiles/gorica-micic-187159">Gorica Micic</a>, Postdoctoral Research Fellow, Clinical Psychologist, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a>; <a href="https://theconversation.com/profiles/hannah-scott-424633">Hannah Scott</a>, Research Fellow in Sleep Health, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a>, and <a href="https://theconversation.com/profiles/nicole-lovato-60684">Nicole Lovato</a>, Associate Professor, Adelaide Institute for Sleep Health, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/an-unbroken-nights-sleep-is-a-myth-heres-what-good-sleep-looks-like-238069">original article</a>. </div>

Body

"Time for a rest": John Laws retires from radio

Radio veteran John Laws has announced his plans to retire from radio in the coming weeks. The radio host, 89, shocked his loyal listeners on his 2SM show on Tuesday morning, after reading out a letter from a fan who wrote how much they enjoy listening to the show each day. “You’re not going to be hearing it for long, mate,” Laws said in response to the email. “I think it’s time for a rest. “I’ve done it for a very, very, very, very long time,” Laws said about his broadcasting career. “And I think that I’ll just call it a day, and call it a day pretty soon.” Laws said that he will “probably” hang up his headphones at the beginning of November when he celebrates 71 years on air. “I don’t want to be greedy,” he said. “I’ve had 71 fantastic years … and loved almost every minute of it.” He also made clear that after his final show, he will not be returning to radio. “I’m not going to go away and then come back again and say, ‘oh, it was all a mistake,’” he said on 2SM. “It may well be a mistake, but there’ll be no return. That’s it.” Laws then outlined his plans for his long-awaited retirement, saying, “I’ll travel, I’ll sit about, I’ll read more… and I’ll catch up with things that I should have caught up with a long time ago”. The retirement announcement came as a shock to many loyal viewers, as Laws said in an interview in 2023 that he can't picture himself ever stepping back from the coveted radio role. Just last year he told <a href="https://www.dailytelegraph.com.au/entertainment/sydney-confidential/john-laws-reveals-he-doesnt-think-about-retirement-as-he-notches-up-70-years-in-radio/news-story/9ed6d8dad7af5523e6c70bca45f8516d" target="_blank" rel="noopener" data-tgev="event119" data-tgev-container="bodylink" data-tgev-order="9ed6d8dad7af5523e6c70bca45f8516d" data-tgev-label="entertainment" data-tgev-metric="ev">The Daily Telegraph</a>, “I don’t think about retirement. I suppose I will have to one day but no, I don’t want to stop, I’d like to be doing it when I am 100.” Image credits: 9News / 2SM

Retirement Life

Antarctic heat, wild Australian winter: what’s happening to the weather and what it means for the rest of the year

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/martin-jucker-379172">Martin Jucker</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> Australia’s south and east have seen <a href="https://theconversation.com/southern-australia-is-freezing-how-can-it-be-so-cold-in-a-warming-climate-233977">freezing temperatures</a> and <a href="https://www.theguardian.com/australia-news/article/2024/jul/29/australia-winter-weather-forecast-east-coast-colder-records">wild weather</a> this winter. At the same time, the continent as a whole – and the globe – have <a href="https://www.abc.net.au/news/2024-08-03/australia-suffers-cold-winter-weather-despite-mild-forecast/104176284">continued to warm</a>. What’s going on? As ever, it’s hard to pinpoint a single cause for weather events. But a key player is likely an event unfolding high above Antarctica, which itself may have been triggered by a heatwave at surface level on the frozen continent. Here’s what’s happening – and what it might mean for the rest of this year’s weather. <h2>When the stratosphere heats up</h2> Out story begins in the cold air over Antarctica. July temperatures in the stratosphere, the layer of air stretching between altitudes of around 10 and 50 kilometres, are typically around –80°C. The winds are also very strong, averaging about 300 kilometres per hour in winter. These cold, fast winds loop around above the pole in what is called the <a href="https://sites.krieger.jhu.edu/waugh/research/polarvortex">stratospheric polar vortex</a>. Occasionally, persistent high air pressure in the lower atmosphere can influence large-scale waves that extend around the globe and up into the stratosphere. There they cause the strong winds to slow down, and the air high above the pole to become much warmer than normal. In extreme situations the stratospheric winds can completely break down, in what is called a “sudden stratospheric warming” event. These events occur every few years in the northern hemisphere, but only one has ever been observed in the south, in 2002 (though another <a href="https://theconversation.com/the-air-above-antarctica-is-suddenly-getting-warmer-heres-what-it-means-for-australia-123080">almost happened in 2019</a>). <h2>Pushing polar weather our way</h2> Once the polar vortex is disturbed, it can in turn influence the weather at the surface by steering weather systems from the Southern Ocean towards the Equator. However, this is a slow process. The impact at the surface may not be felt until <a href="https://doi.org/10.1175/JCLI-D-22-0425.1">a few weeks or even months</a> after the initial weakening of the stratospheric polar vortex. Once it begins, the stratospheric influence can prevail for more weeks or months, and helps meteorologists make <a href="https://doi.org/10.5194/acp-22-2601-2022">long-range weather forecasts</a>. In climate science terms, the weak stratospheric winds put an atmospheric system called the <a href="http://www.bom.gov.au/climate/sam/">Southern Annular Mode</a> into a negative phase. The main effect of this on surface weather is to bring westerly winds further north. In winter, this means polar air outbreaks can reach places like Sydney more easily. As a result, we see more <a href="https://doi.org/10.1175/JCLI4134.1">rain over much of southern Australia</a>, and snowfall in alpine regions. In spring and summer it means westerly winds blow over the continent before reaching the east coast, bringing warm and dry air to southeastern Australia. The exact impact of a weaker polar vortex depends on how much and for how long the weather systems are being pushed further northward. It will also depend on other weather influencers such as El Niño and the Indian Ocean Dipole. <h1>This winter’s weirdness</h1> Unpicking exactly why any weather event occurs is tricky at the moment, because global weather has been absolutely crazy over the past 12 months or so. Global temperatures are <a href="https://theconversation.com/we-just-blew-past-1-5-degrees-game-over-on-climate-not-yet-213364">much higher than usual</a>, which is making unusual weather very common. But there are indications that the stratosphere is having some influence on our weather this winter. The stratospheric polar vortex started to warm in mid-July, and is about 20°C warmer than the long-term average. At the time of writing, the winds slowed down to about 230 kilometres per hour, 70 kilometres per hour slower than average. These numbers mean that, technically, the event does not qualify as a sudden stratospheric warming. However, further warming may still occur. If we look at how southern hemisphere winds have evolved in the past few weeks, we see a pattern which looks like what we would expect from a sudden stratospheric warming. First, we see warming in the stratosphere which is <a href="https://doi.org/10.1029/2021GL095270">at first accompanied by a poleward shift of weather systems</a>. The stratosphere’s influence then propagates downward and seems to <a href="https://doi.org/10.1175/JCLI-D-22-0425.1">induce many weeks</a> of weather systems shifted towards the equator. This coincides with the period of cold and rainy weather along Australia’s east coast in late July and the beginning of August. Forecasts suggest the Southern Annular Mode will be a long way from normal conditions in the first half of August – four standard deviations below average, which is extremely rare. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/611211/original/file-20240804-19-sp862a.png?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/611211/original/file-20240804-19-sp862a.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/611211/original/file-20240804-19-sp862a.png?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=300&fit=crop&dpr=1 600w, https://images.theconversation.com/files/611211/original/file-20240804-19-sp862a.png?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=300&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/611211/original/file-20240804-19-sp862a.png?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=300&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/611211/original/file-20240804-19-sp862a.png?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=377&fit=crop&dpr=1 754w, https://images.theconversation.com/files/611211/original/file-20240804-19-sp862a.png?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=377&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/611211/original/file-20240804-19-sp862a.png?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=377&fit=crop&dpr=3 2262w" alt="Diagram showing atmospheric warming and winds" /></a><figcaption>How initial warming high in the stratosphere ends up changing winds near the surface and pushing polar weather further north. <a class="source" href="https://stratobserve.com">Z.D. Lawrence / StratObserve / Annotated by Martin Jucker</a></figcaption></figure> <h1>A surface disturbance</h1> The main reason for the polar vortex to slow down is disturbances from the surface. Weather over the Amundsen Sea near Antarctica in the South Pacific is <a href="https://doi.org/10.1175/JCLI-D-22-0425.1">an important source</a> of these disturbances. This year, we have seen disturbances of this sort. There have been <a href="https://www.theguardian.com/world/article/2024/aug/01/antarctic-temperatures-rise-10c-above-average-in-near-record-heatwave">near-record surface temperatures around Antarctica</a>. These disturbances may be due to the globally high ocean temperatures, or even lingering effects of the <a href="https://doi.org/10.1175/JCLI-D-23-0437.1">eruption of the Hunga Tonga volcano in 2022</a>. But more research will be required to confirm the causes. <h1>What should we expect for the rest of the year?</h1> There are two pathways until the end of the year. One is that the stratospheric winds and temperatures recover to their usual values and no longer influence surface weather. This is what the forecasts from <a href="https://ozonewatch.gsfc.nasa.gov">Ozone Watch</a> seem to suggest. Another is that the stratosphere keeps warming and the winds keep being slower all the way into summer. In this scenario, we would expect a persistent negative Southern Annular Mode, which would mean a spring and potentially even summer with warmer and drier than usual weather over southeastern Australia, and a small ozone hole. The seasonal forecasting models from the European Centre for Medium Range Weather Forecasts <a href="https://x.com/drahbutler/status/1819142206348759170?s=46&t=sayfGwpo3_s310BwYpcdcQ">seem to favour this second scenario</a>. <a href="https://theconversation.com/profiles/martin-jucker-379172">Martin Jucker</a>, Senior Lecturer in Atmospheric Science, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW 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/antarctic-heat-wild-australian-winter-whats-happening-to-the-weather-and-what-it-means-for-the-rest-of-the-year-236067">original article</a>. </div>

Travel Trouble

"Rest in love": All Blacks legend and Dancing with the Stars winner dies at 55

The sports and entertainment communities are mourning the loss of former All Blacks hooker and Dancing with the Stars winner Norm Hewitt, who has passed away at the age of 55. Hewitt, a beloved figure both on and off the rugby field, succumbed to a lengthy battle with motor neurone disease, as confirmed by his family in a heartfelt statement. "Although rugby dominated his early life, he established a thriving human relations consultancy after retirement, and his services were much in demand both nationally and internationally," his family shared. "He walked confidently in both Māori and Pākehā worlds and was a particular role model for troubled youth, citing his own background, and offering inspirational teachings that one’s present life need not be one’s future." Hewitt leaves behind his wife Arlene and their two children, Elizabeth and Alexander. Born and raised in Pōrangahau, southern Hawke’s Bay, Hewitt's rugby career was nothing short of illustrious. Over 13 seasons, he played 296 representative matches for Hawke’s Bay, Southland and Wellington, earning 23 caps for the All Blacks. Hewitt was also a pivotal member of the Hurricanes during the formative years of Super Rugby, missing only one match in the first five years. The rugby community has been profoundly affected by Hewitt's passing. Former teammate Ofisa Tonu’u posted a touching tribute on Facebook: "I’m just devastated finding out the news today. I will never forget how you always stuck up for me during the Black Tracker days when no one else would, you always look after all the players and we always followed you into battle. No more pain, brother, you can now rest in Love. Fa’afetai tele lava my uso for having my back as I did yours. I know the other boys will be welcoming you with open arms at the gates. Rest in Love, Normy." Beyond his rugby career, Hewitt transitioned into a public speaker and mentor, focusing heavily on violence prevention programmes and advocacy. He worked with the SPCA as an animal cruelty and anti-violence publicity officer, visiting schools to spread his message. In 2005, Hewitt showcased his versatility by winning the first season of Dancing with the Stars alongside professional dancer Carol-Ann Hickmore. Hewitt's life was not without its struggles. In 1999, he made a public apology for a drunken incident in Queenstown, marking a turning point as he renounced alcohol and dedicated himself to helping others facing similar challenges. The outpouring of tributes was immediate, with The All Blacks expressing their sorrow: “We are saddened by the loss of All Black #938 Norm Hewitt who passed away yesterday in Wellington. Hewitt played 9 Tests and 14 Games between 1993 and 1998. Our thoughts are with Norm’s family and loved ones at this time.” Podcaster Martin Devlin shared his personal experience: “RIP Norm Hewitt. Not a lot of people know how kind & generous this man was. A truly wonderful person. Reached out to me and helped me considerably a long time ago when things were very rough. Love & respect.” Richard Hills echoed the sentiments of many: “This is bloody sad. A sad way to lose a kiwi icon so young. He had a really rough childhood and upbringing and faced it and turned his life around to become not only a rugby legend but also helped others who’d been through similar issues.” Norm Hewitt’s legacy will endure through the lives he touched and the positive change he inspired. His story is a testament to the strength of the human spirit and the profound impact one individual can have on the world. Image: Radio New Zealand

Caring

Princess Di's relative lays to rest longstanding burial myth

Princess Diana's relative has corrected a longstanding myth about where the late Princess of Wales is actually buried. Countess Karen Spencer, who is married to Diana's brother Charles, responded to a fan on her Instagram account to address the claim. Since Princess Diana's death in 1997, there have been many rumours about where she was actually laid to rest. After a large funeral in Westminster Abbey, Diana's casket was returned to her family home for burial. She was buried within a mausoleum on the Oval Lake, on an island in the middle of the Althorp estate, where she grew up. Lady Diana spent her childhood and teenage years at Althorp House, a 90-room stately home located in Northamptonshire, prior to marrying the Prince of Wales in 1981. There is no public access to the island where Diana is buried, with a seperate memorial laying elsewhere on the Althorp grounds for members of the public to pay their respects. Since the Princess's death, she believe she is not buried at Althorp at all. Instead, it's claimed the late Princess of Wales was laid to rest alongside her late father John, who died in 1992, in the Spencer family vault at St Mary's Church in Great Brington. But the countess has now publicly denied such claims. Sharing an innocent photo of the Oval Lake to Instagram, one person asked the countess about the rumour. They said, "I saw online that she may have been buried in the family crypt with her father in a church which was used by the Spencer family". Karen commented below, "The law in the UK is that she would have needed to be creamated [sic] in order to go in the crypt and that was not what she wanted, so that wasn't possible." Another person added to the conversation, "Thank you for publicly addressing this longstanding myth. A statement from the family has been the missing piece in 26 years of speculation." While another comment said, "Agreed this is the first public statement from the family. A bit bizarre it's in the Instagram comments section but at least it's now been addressed!" Image credits: Getty Images

Caring

6 common factors that are impacting your sleep

While we all do our best to make sure we’re get our eight hours every night, at times it can feel as though we’re our own worst enemies. And while we’re all aware of the importance of sleep, it can sometimes be difficult to figure out what the root of the problem is. Here are six common factors that may be negatively impacting your ability to get shut eye. Correct these and you’ll be on your way to enjoy a good night sleep. 1. Light Studies have shown the exposure to light can wreak havoc in terms of our internal circadian rhythm. Try to avoid having your vision obstructed by any light when you’re about to get to sleep and keep the use of mobile and computer devices to a minimum. 2. Food Asides from the correlation between poor quality sleep and processed foods, it’s generally not recommended you have large, heavy meals just before you’re about to go to bed. Also, try to avoid sugar and caffeine in the few hours leading to bedtime. 3. Noise Noise can also affect the pattern of your sleep as anyone who’s tossed and turned at the sound of a neighbour’s party. Earplugs are one option you can explore. It’s also an idea to perhaps try a light fan to drown the noise out somewhat, or some sort of gentle recording. 4. Temperature Each person has an optimal temperature for falling asleep and it varies between people. If you’re feeling a bit hot under the collar (or too cool to start sleeping) it’s worth experimenting with the temperature in your room until you find one that better suits. 5. Schedule Are bodies are fiends for routines, so try to go to bed and get up at the same time every day, even on weekend. Not only will this help integrate your body into a regular sleep/wake pattern, it will also make the actual process of falling asleep seem much easier. 6. Naps While there’s nothing quite as nice as an afternoon nap during the day, it can actually significantly disrupt out sleep patterns during the night. If you really do have to nap during the day, try to keep it short and avoid napping too much in the later parts of the day. Image credits: Getty Images

Body

"She has earnt the rest": Dave Hughes shares devastating family update

Dave "Hughesy" Hughes has thanked his friends and radio listeners for their messages of love and support, following the death of his mother. Hughesy's mum, Carmel, passed away on Friday at the age of 83, after a decades-long battle with cancer. Announcing the heart breaking news on Instagram Saturday night, "My angel mum Carmel passed last night, at home, surrounded by the love of her family. She has earnt the rest." On his radio show on Tuesday morning, he reflected on his "warrior" mother's life. "Mum has battled cancer for over 20 years, really," he said, as he recalled calling her three weeks ago where she told him she was "on the floor and couldn't get up". She then spent weeks in hospital surrounded by her loved ones, before going home for the final week of her life. <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-permalink="https://www.instagram.com/p/CyEyBoJSvop/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/CyEyBoJSvop/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by Dave Hughes (@dhughesy)</a> </div> </blockquote> "Family surrounded her, let her know how much she was loved. It was beautiful, she was such a warrior for so long," he said. "What a woman. People who know, who've been through this - it's a tough time. Maybe there's something special about mums, but my memory just goes back to a woman who supported me from the moment I was alive." He thanked people who had sent him condolences, including many former patients of Carmel, who worked as a nurse. He ended the emotional segment by simply saying, "Good on ya, mum." Hughesy <a href="https://oversixty.com.au/lifestyle/family-pets/she-s-still-with-us-but-it-won-t-be-long-hughesy-s-heartbreaking-family-news" target="_blank" rel="noopener">first announced</a> that his mum was unwell last week, telling his listeners, “My mum’s unwell, and the family have gathered around her, and we’re celebrating her life.” “She’s still with us, but it won’t be long. She’s a beautiful woman who’s been a great matriarch of the family, and we’re all around her at the moment.” While holding back tears on 2Day FM’s Hughesy, Ed & Erin, Hughesy then revealed that “she’s asleep now and she probably won’t wake up again”. Image credits: Getty Images

Caring

“Let him rest in peace”: Viewers slam Shane Warne miniseries

Viewers have slammed Channel Nine’s upcoming miniseries on Shane Warne, calling the “major drama” two-part event “embarrassing and disgraceful”. The first promo ads for the miniseries aired during the first State of Origin game on Wednesday night, with the trailer showing actor Alex William depicting the late Australian cricketer. The trailer was not well received by fans, with many saying it is “too soon” to be making a series about his life and death. Warmie died in March 2022 of a suspected heart attack while on holiday in Thailand. Just six months after his passing, the Nine Network confirmed the miniseries was in production, however, they did not disclose at the time that production began just three weeks after his death. The series, called Warnie, is set to air over two nights later this year. After the first trailer aired, many fans took to Twitter to express their disappointment over the show. One disgruntled viewer wrote, “Are Channel Nine taking the piss with the Warnie mini series. That promo was s***house, embarrassing and disgraceful. Let him rest in peace.” Another wrote, “Does anyone else think it’s too soon for a Warnie show on? He hasn’t even been gone for 15 months, and already the show seems filmed and ready to release.” “How quickly after his passing did someone go ‘yep it’s time to make a show on his life?’” A third person put it simply: “On the YeahNah scale the Warnie TV drama series look like a massive nah.” The miniseries was filmed in the late cricketer's hometown of Melbourne, and tells a dramatised version of Warnie's remarkable sporting career and rise to fame. Shane's eldest daughter Brooke, 24, previously called Nine's announcement of a telemovie based on her father “<a href="https://www.oversixty.com.au/entertainment/tv/shane-warne-s-daughter-blasts-channel-nine-for-disrespect">beyond disrespectful</a>”, as he spent 23 years as a commentator for the network's cricket coverage. “Do any of you have any respect for dad? Or his family?” she wrote on Instagram. “He did so much for Channel Nine and now you want to dramatise his life and our family's life six months after he passed away? You are beyond disrespectful.” Image credits: Nine

Melissa Caddick mystery officially laid to rest

A corner has revealed missing fraudster Melissa Caddick is dead but it’s difficult to determine when and how she died. Deputy State Coroner Elizabeth Ryan released her findings after a lengthy coronial inquest examined the circumstances surrounding the 49-year-old’s mysterious disappearance. “I believe it’s appropriate at the outset to say I have concluded Melissa Caddick is deceased,” Ryan said as she handed down her findings at the NSW Coroner’s Court in Lidcombe. However, Ryan said it was tricky to make an accurate finding as to how, when and where she died. Caddick disappeared from Sydney’s eastern suburbs in November 2020, hours after her Dovers Heights mansion, which doubled as her place of business, was raided by the AFP and ASIC. The corporate watchdog had accused Caddick of operating a Ponzi scheme and misappropriating $24 million, including from her friends and family, to fund a lavish lifestyle including holidays, designer jewellery, clothing and shoes. The case has sparked a number of conspiracy theories and even inspired a television series. The inquest examined Caddick’s final hours, the actions of her husband Anthony Koletti, and the police investigation. The court heard that Caddick had taken her own life by jumping off the cliff at Rodney Reserve, approximately 500 metres from her home, on the morning of November 12, 2020. Caddick was heard walking out her front door at about 5:30am before disappearing and failing to turn up to a court appearance the following day. However, Koletti did not report his wife missing to the Rose Bay Police Station until 11:45am on November 13 - 30 hours since she was last seen. Amid his evidence, Koletti told the court he was under the mistaken belief he had to wait 24 hours to report someone missing. “Did you delay reporting her missing until that point in order to give her time to try to go somewhere?” Counsel assisting the coroner Jason Downing asked. “No,” Mr Koletti said. NSW Police Sergeant Trent Riley told the court during the inquest that he found it “extremely strange and unusual behaviour” that Koletti had initially told police he did not want them to come to his house or go to the station to make a statement. “I thought it was strange that a husband would ring the police station, report his wife missing from two days ago and wasn’t prepared to come to the police station and didn’t want police to go around and speak with him because he had too much work on that day,” Sergeant Riley told the court. Sergeant Riley also told the court that Koletti provided conflicting versions of when he had last seen his wife alive. He described Koletti as, “evasive, vague and inconsistent”. Colette has been consistently critical of the ASIC investigation. In an affidavit tendered to the court, he claimed he and Caddick were denied food, water and medical attention during the 12 hours when ASIC and AFP were present at their home. However, the court heard that during the raid, Caddick drank a protein shake, Koletti made her several coffees and they occasionally smoked cigarettes in their backyard. In a statement, he said, “I believe (Caddick) died as a direct result of ASIC’s negligence, cruelty and inhumanity.” Despite conceding Caddick was responsible for defrauding millions of investors and that they were allowed to be in their home on the day of the raid, he still maintained ASIC was responsible for her death. In February 2021, a foot washed up on Bourdna Beacon on the NSW south coast which was later identified as Caddick’s. The court had previously heard that Caddick’s shoe was covered in 250g of goose barnacles when it washed ashore. An expert's report stated the barnacle growth suggested the shoe would have been free floating on the surface of the water for three-seven days before washing up. The court heard that it’s possible the shoe drifted on the ocean floor for several months before floating to the surface and onto the beach. Oceanographer Dr David Griffin said that according to calculations using ocean currents, it’s plausible the show went into the water at Dover Heights and was found 400km south three months later. Pathologist Jennifer Pokorny told the inquest in a statement that it was not possible to determine the full extent of Caddick’’s injuries as there were no other remains aside from the decomposed foot. She added it was also not possible to determine a cause of death. Forensic psychiatrist Dr Kerri Eagle told the inquest that after reviewing Caddick’s medical record, along with witness statement, it appeared she had narcissistic personality disorder. She said that for people suffering from the disorder, their self-esteem and sense of well-worth latches onto external admiration and impressing others. Dr Eagle revealed to the court that as a result of being charged, Caddick would have also been in danger of losing her work and the “respect and admiration” of others. She told Ryan that when ASIC raided her home, it was possible it had a “very huge” impact on her self-esteem. “Ms Caddick appeared to experience problems with low mood, depression and anxiety and problems coping with extraordinary stress … the low mood symptoms persisted as long as the stress persisted,” Eagle said. She also noted that people with similar disorders have been known to take their own lives after a “major insult to their self-esteem”. Image credit: Instagram

Legal

Lara Worthington puts wedding dress mystery to rest

When Lara Worthington - née Bingle - married actor Sam Worthington in 2014, it was a very private affair. The ceremony was held in Melbourne, and no more than 10 guests witnessed the exchanging of vows - which, apparently, they wrote themselves. The couple didn’t even hire an external caterer for their reception, with Lara’s mum overseeing the food instead. As the model explained to Marie Claire, “my mum instilled in me that it’s important to maintain a little bit of mystery. I think it’s hard in this day and age to achieve.” “We tend to try to keep our lives as normal as we can,” she made a point to add. “I don’t think about that stuff [the tabloids] ever. I don’t make it my reality.” And while many respect the couple’s desire to keep their private life to themselves, one detail about the day has eluded fans of the couple for almost a decade, begging the question “Lara, where the bloody hell’s your dress?” With no photographers at the event, and no magazine spread typical of a celebrity wedding, speculation is all anyone has had to work with. That, and a post from right after the event, when Lara uploaded a picture of herself in a charging room wearing a white Louis Vuitton gown. In the years since, Lara had kept tight-lipped, until Marie Claire finally got the answer out of her - the infamous dress seen on the then-7-months-pregnant Lara was, in fact, her wedding gown. “I bought it in London a couple of days before we were about to get married,” she explained. “It was lucky they had something to fit me because I was seven months pregnant with Rocket at the time. I don’t recommend being pregnant and getting married. “I still have the dress and would never part with it.” Lara - who has since moved to New York with her family, husband Sam and their three beloved children - is rumoured to have been able to secure the dress through certain connections forged as “Australia’s fashion darling”. And while fashion is something that Lara clearly holds close to her heart - having explained in her interview that “fashion is something that, without saying anything, you can show your personality through” - her new life in America seems every bit as special. “I love the culture of living in New York with the boys,” she confessed. “We don’t have a car, so they ride their scooters home from school, which is a nice change from the LA bubble. “We often stop at museums or an art gallery on the way home from school, which I love because I didn’t get to experience that when I was growing up. The boys love the Museum of Natural History, although they’re also like, ‘we’ve been there five times now, can we not?’” Images: Instagram

Beauty & Style

Tips to filter out the noise in your life

The modern world can make you feel like you are in a constant state of busyness. Here’s how to filter out the noise and take back some time for yourself. 1. Begin your day with some quiet They way you start your morning can determine your whole day. When you wake up, take a few minutes to centre yourself in silence. This could be meditation or even just some quiet reflection in bed. You will be amazed at how it can change your outlook. 2. Declutter your digital Technology is a wonderful thing, but it also means we are constantly tied to our smartphones, email accounts or the latest news updates. It can be hard to switch off when you are constantly connected. You don’t have to switch off completely, but set yourself limits – only check social media once a day, don’t check emails on the weekend or leave your phone at home if it’s not essential. 3. Limit TV time It’s amazing how quickly an hour (or two or three) can go by when you are sat mindlessly in front of the TV. Don’t automatically turn it on as soon as you walk in the house. Set a time for TV (say after 7pm) and then use your new free time to read a book, do some gardening or take a walk. You’ll be amazed at how much free time you suddenly have. 4. Get out into nature Never underestimate the power of connecting with the physical world. Head out for a walk through the park or along the beach. Leave your phone and iPod at home so you can listen to the sounds around you. You can clear your mind in a sort of moving meditation, plus the physical exercise will give you an extra boost. 5. Find meaningful activities In our busy life we rarely take time for the activities we love, like drawing, reading, singing or yoga. These activities can bring meaning to our lives, and encourage us to slow down and find stillness. It is worth setting aside some time each day or week to do something you really love. 6. Practice inner stillness Too often we are our own worst enemy. So, even if we can quiet the external noise, we persist with the internal noise. We constantly run over to do lists, fret over mistakes we’ve made, berate ourselves for not loosing weight. When you feel yourself falling into these patterns, stop. Relax, reset and feel grateful for what you have. Image credits: Getty Images

Mind

Sleepless nights can affect your memory

One-third of a life span is a massive slice of time to spend with our eyes closed, but there's a very good reason humans need so much sleep. We just don't know what it is. What does sleep do to our brains? Like a sleep-deprived student trying to muddle through a morning exam, scientists trying to unravel this enduring mystery have been labouring in a heavy fog. But a new study could help answer this fundamental question, suggesting those hours of slumber allow the brain to rewire the crucial connections between the brain's neurons that clog up when we're awake. This nightly reset is vital for building and preserving memory, as well as our ability to learn new skills and engage with our waking realities, according to the German researchers. But just one sleepless night may be all it takes to stop the brain's ability to recalibrate its connections, overloading its synaptic activity and ultimately hampering its ability to form and retain new memories, according to the research paper published on Wednesday in <a href="http://nature.com/articles/doi:10.1038/ncomms12455" target="_blank" rel="noopener">Nature Communications</a>. The researchers set out to test the "synaptic homeostasis hypothesis" that a good night's sleep allows the brain's neuron signals to cut through the chaotic "noise" and improve its capacity to encode, or remember, new information. It is virtually impossible directly test this theory in humans. Using non-invasive transcranial magnetic stimulation (TMS), the research team was able to indirectly compare the synaptic activity in the brains of 20 individuals (aged between 19 and 25) after one night's sleep or after one night of sleep deprivation. The research team used small magnetic pulses to zap the motor cortex - the region responsible for movement - to trigger a muscle twitch in participant's left hands. After their sleepless night, participants needed a much lower pulse to activate the hand muscles compared their well-rested counterparts, suggesting their sleep-deprived brains were more excitable, said the researchers lead by psychiatrists Dr Christoph Nissen at Freiburg University, Germany. The researchers then used the magnetic pulses to imitate the brain activity used to encode new memories. The sleep-deprived participants showed a weaker synaptic response and performed worse in a word-pair memory exercise. Their blood samples also showed reduced BDNF, a molecule that regulates synaptic plasticity needed for memory and learning. "Our study provides the first evidence for sleep-wake-dependent dissociation of associative and homeostatic synaptic plasticity in humans," the researchers concluded. The results may pave the way for effective treatments for neuropsychiatric disorders. There is some evidence the experimental treatment - therapeutic sleep deprivation - can improve mood among people with major depression. The findings suggest the therapy shifts the brain of a depressed patient "into a more favourable window of associative plasticity", the authors suggested. Overall, "the findings were a significant step towards a better understanding of basic mechanisms for health performance and potential alterations in neuropsychiatric disorders," they concluded. What’s the minimum amount of sleep you can survive on before your cognitive performance is affected? Let us know in the comments below. Written by Kate Aubusson. First appeared on <a href="http://Stuff.co.nz" target="_blank" rel="noopener">Stuff.co.nz.</a> Images: Getty

Body

“We can let you rest now”: Devastating development in missing Nicola Bulley case

Police in the United Kingdom have confirmed that a body found in a cluster of weeds by the River Wyre has been identified as missing mother-of-two Nicola Bulley. Nicola was last seen in St Michael’s on Wyre, Lancashire, just after 9am on January 27. Her body was discovered just over a kilometre from where she disappeared. Nicola was walking her dog along the river after dropping her children off at school when she failed to return. Her mobile phone was found on a bench, still connected to a conference call for work, and her dog - a springer spaniel named Willow - was nearby. “We were called today at 11.36am to reports of a body in the River Wyre, close to Rawcliffe Road," local police reported. "An underwater search team and specialist officers have subsequently attended the scene, entered the water and have sadly recovered a body." Formal identification was required before it could be confirmed that it was Nicola's body, with police announcing the process was complete and the confirmation made at a press conference on Monday. “Sadly, we are now able to confirm that yesterday we recovered Nicola Bulley from the River Wyre,” Lancashire Police's Assistant Chief Constable Peter Lawson said. "Nicola’s family have been informed and are, of course, devastated. Our thoughts are with them at this time, as well as with all her loved ones and the wider community. "We recognise the huge impact that Nicola’s disappearance has had on her family and friends, but also on the people of St Michael’s. "We would like to thank all of those who have helped during what has been a hugely complex and highly emotional investigation. "Today’s development is not the outcome any of us would have wanted, but we hope that it can at least start to provide some answers for Nicola’s loved ones, who remain foremost in our thoughts.” Assistant Chief Constable Lawson added that the case was now being handled by HM Coroner, and that the cause of her death is being treated as unexplained. In the wake of the tragic news breaking, Nicola’s family also issued a statement and emotional tribute for their late loved one. “Finally, Nikki, you are no longer a missing person, you have been found. We can let you rest now,” they said. “We will never be able to comprehend what Nikki had gone through in her last moments and that will never leave us. “We will never forget Nikki - how could we? - she was the centre of our world, she was the one who made our lives so special and nothing will cast a shadow over that. “Our girls will get the support they need from the people who love them the most.” Images: Getty

Caring

I’ve indulged over the holidays. If I’m healthy the rest of the time, does it matter?

The holidays are often called the “silly season” – a time when we eat, drink and be merry. But these holiday indulgences can lead to feelings of guilt and fear that we’ve undone all the healthy habits from the rest of the year. But how much do you really need to worry about the impacts of holiday overeating? <h2>Yes, weight gain can happen in the holidays</h2> There are <a href="https://pubmed.ncbi.nlm.nih.gov/31953670/">studies</a> that show weight gain can and does occur in the silly season. But on average it’s not as dramatic as diet culture would have us believe, coming in at about 0.7kg. However, because humans are complex and varied, and nutrition science is hard, there are studies with varied findings. Some show that despite significant increases in <a href="https://pubmed.ncbi.nlm.nih.gov/32203107/">overall energy intake</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/27618574/">reductions in diet quality</a>, <a href="https://digitalcommons.usu.edu/cgi/viewcontent.cgi?article=1300&context=etd">weight gain doesn’t occur</a>. Importantly, much of this research comes from the northern hemisphere where the major holidays coincide with winter. And these studies focus on weight, not health. Weight is just a marker that’s convenient to measure, but <a href="https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-10-9">health is more complicated</a>. <h2>Food is not just fuel</h2> Food isn’t just energy and nutrients. It’s a big part of our cultures and celebrations, and contributes to <a href="https://www.tandfonline.com/doi/abs/10.1300/J140v06n04_04?casa_token=B88qy23WbRMAAAAA:HbizzLaYk_SDbucI00WWrJ1krwp5lZFgJjDpFBs6CkbkEXHEbfVhPfbH9uUooPh0z5ay3vLkKRJ-di8">social, cultural and emotional wellbeing</a>. While it’s harder to study, nourishing our souls with foods that connect us to our loved ones and our traditions is just as important as the role food plays in nourishing our bodies. Holiday feasts are also an opportunity to share meals. Sharing meals <a href="https://link.springer.com/article/10.1007/s40750-017-0061-4">contributes to our emotional wellbeing and happiness</a>. <h2>Say hello to homeostasis</h2> <a href="https://www.britannica.com/science/homeostasis">Homeostasis</a> is a scientific term that describes how systems self-regulate. The word comes from the ancient Greek words for “similar” and “steady”. In living things it means that biology can adapt to changes to keep things in their normal constant state. Essentially, our body is always making little constant biological changes to help things stay the same. This is how we regulate things like our body temperature, blood sugar, blood pressure and other systems important for survival. The principles of homeostasis also apply to our <a href="https://www.frontiersin.org/articles/10.3389/fphys.2021.658997/full">eating and metabolism</a>. If we eat more for one or two holiday feast days (or even weeks) our biology works to minimise the impacts. This is also why losing weight on restrictive diets can be hard – homeostasis means as we reduce our energy intake our bodies adjust to using less energy. So for most people, discrete periods of indulgence aren’t likely to be the major determinants of health outcomes. It’s more likely the patterns we follow most of the time will influence our long term health. <h2>It’s about balance</h2> Biology and social norms both mean restrictive diets are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7538029/">hard to maintain long-term</a>. Some people are <a href="https://www.sciencedirect.com/science/article/abs/pii/S0148296321002940">more successful</a> in maintaining a balanced diet when indulging is allowed. And now science has helped you to relax a little, a few words of caution. <h2>Drink in moderation</h2> Over-consumption of alcohol can cause <a href="https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm#:%7E:text=Over%20time%2C%20excessive%20alcohol%20use,liver%20disease%2C%20and%20digestive%20problems.&text=Cancer%20of%20the%20breast%2C%20mouth,liver%2C%20colon%2C%20and%20rectum.">increased risk for chronic diseases</a>. Excess alcohol consumption in the festive period increases the risk of alcohol-related harm, <a href="https://www.vichealth.vic.gov.au/-/media/ResourceCentre/PublicationsandResources/alcohol-misuse/Drinking-cultures-social-occasions-Factsheet_public-holiday.pdf?la=en&hash=6C43A7F27769C7016FBBC0C1AA35CA3FC74A7A0C">including accidents and violence</a>. Staying hydrated by alternating with non-alcoholic beverages helps reduce how much you drink and how bad a hangover is, but it won’t eliminate the risks. <h2>Food safety risks</h2> Festive eating, with sharing, travelling and over-crowded fridges increases our <a href="https://www.cdc.gov/foodsafety/communication/holidays.html">risks of food poisoning</a>. Summer holidays also bring the added risk of heat. You want to share food and joy, not germs, so remember your <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/food-poisoning-prevention">basic food safety rules</a> like hand washing, avoiding cross contamination of uncooked meats and other foods, storing food chilled, and heating thoroughly. It’s also a good idea to make sure you talk to your guests or hosts about food allergens to make sure everyone has a safe holiday feast. <h2>The bottom line</h2> What we eat is a big part of determining our health, but adding a side serving of guilt to your festive feast isn’t healthy either. For true healthy choices, focus on balance and moderation for the bulk of the year and for most of your choices, but social and cultural eating is part of balance. Enjoying your celebration foods doesn’t need to mean throwing away all your healthy habits, but healthy eating and healthy indulgence can co-exist if we let it. Image credits: Getty Images This article originally appeared on <a href="https://theconversation.com/ive-indulged-over-the-holidays-if-im-healthy-the-rest-of-the-time-does-it-matter-195643" target="_blank" rel="noopener">The Conversation</a>.

Body

"Rest in paradise": Tina Turner's son passes away

Tina Turner's son has died at age 62 after taking his own life. Ronnie Turner, the second-born son of the legendary singer, died on Thursday morning after police were called to his home in Los Angeles, according to reports from TMZ. Despite the best efforts of emergency services to revive him, Ronnie died at the scene. Ronnie's wife Afida announced the devastating news in an emotional post on Instagram. "My god Ronnie Turner a true angel, huge soul highly spiritual, my husband, my best friend my baby..." she captioned a series of photos. Tina Turner also shared a tribute to her late son in a short post on social media, alongside a black-and-white photo of herself grieving. "Ronnie, you left the world far too early," she wrote. "In sorrow I close my eyes and think of you, my beloved son." <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/Cl9Y5HtDRav/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/Cl9Y5HtDRav/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by Tina Turner (@tinaturner)</a> </div> </blockquote> Ronnie had battled several health issues in the past, including cancer. This is the second time in four years Turner's family has been rocked by tragedy, after the singer's eldest son Craig died by suicide at age 59 in 2018. "I think Craig was lonely, that's what I think really got him more than anything else," Turner said in an interview with Gayle King in 2019. "I have pictures all around of him smiling, and I think I'm sensing that he's in a good place. I really do." Image credits: Instagram

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“Rest, great soul”: Dame Angela Lansbury exits to the "theatre in the sky"

Dame Angela Lansbury, known for her roles on TV, stage and film, has died aged 96 just days before her birthday. Her family broke the news in a statement on Tuesday. “The children of Dame Angela Lansbury are sad to announce that their mother died peacefully in her sleep at home in Los Angeles at 1.30am today, Tuesday, October 11, 2022, just five days shy of her 97th birthday,” they said in a statement. The Murder, She Wrote star was one of the most decorated actors in stage history, winning five Tony Awards for her performances on Broadway and a lifetime achievement award. Lansbury scored one for her best-known work on Broadway, where she starred as the piemaker Nellie Lovett in Sweeney Todd: The Demon Barber of Fleet Street, winning the Tony for best musical actress in 1979. Her other three Tony awards for best actress in a musical were for her roles in Mame (1966), Dear World (1969) and Gypsy (1975). She earned Academy Award nominations for her work in film as a supporting actress in Gaslight (1945), The Picture of Dorian Gray (1946), and again in 1962 for The Manchurian Candidate. The star displayed her singing talents off-Broadway when she voiced the character of Mrs Potts in the 1991 animated movie Beauty and the Beast. For the film’s 25th anniversary in 2016, Lansbury took to the stage in New York and brought the house down with a rendition of the movie’s titular tune. But her widespread fame came when she took on the role of a mystery writer and amateur sleuth in Murder, She Wrote. Running for 12 seasons from 1984 to 1996, the series was loosely based on Agatha Christie’s Miss Marple stories and followed Jessica Fletcher, a widowed mystery writer living in the village of Cabot Cove, Maine. Lansbury earned 12 Emmy award nominations for Murder, She Wrote, making her the record-holder for the most Emmy nominations for lead actress in a drama series. While the show became a hit, Lansbury said she found the first season exhausting. "I was shocked when I learned that had to work 12-15 hours a day, relentlessly, day in, day out," she recalled. "I had to lay down the law at one point and say, 'Look, I can't do these shows in seven days; it will have to be eight days.’” But, she was pleased that her role as Fletcher had become an inspiration for older women. "Women in motion pictures have always had a difficult time being role models for other women," she observed. "They've always been considered glamorous in their jobs." After the news broke of her passing, tributes have poured in across social media as fans and Hollywood stars remember the legendary actress. <blockquote class="twitter-tweet"> Angela Lansbury, who graced the stage for decades winning five Tony awards and brought the sleuthing Jessica Fletcher into our living rooms for a dozen years, has passed. A tale old as time, our beloved Mrs. Potts will sing lullabies to us now from the stars. Rest, great soul. — George Takei (@GeorgeTakei) <a href="https://twitter.com/GeorgeTakei/status/1579922852761198592?ref_src=twsrc%5Etfw">October 11, 2022</a></blockquote> “Angela Lansbury, who graced the stage for decades winning five Tony awards and brought the sleuthing Jessica Fletcher into our living rooms for a dozen years, has passed. A tale as old as time, our beloved Mrs Potts will sing lullabies to us now from the stars. Rest, great soul,” George Takei tweeted. <blockquote class="twitter-tweet"> Dame Angela Lansbury has fallen asleep and gone to the ‘theatre in the Sky.’ She epitomised grace and exhibited a gifted natural talent. One of the world’s greatest actors. I had the privilege of meeting her. — David_Suchet (@David_Suchet) <a href="https://twitter.com/David_Suchet/status/1579961581672497155?ref_src=twsrc%5Etfw">October 11, 2022</a></blockquote> “Dame Angela Lansbury has fallen asleep and gone to the ‘theatre in the Sky’. She epitomised grace and exhibited a gifted natural talent. One of the world’s greatest actors. I had the privilege of meeting her,” Poirot star David Suchet wrote. <blockquote class="twitter-tweet"> Tale as old as time True as it can be In memory of Angela Lansbury, we offer this cosmic rose plucked by our Spitzer Space Telescope. <a href="https://t.co/V1N0QynRDJ">https://t.co/V1N0QynRDJ</a> <a href="https://t.co/zPduniVBsl">pic.twitter.com/zPduniVBsl</a> — NASA (@NASA) <a href="https://twitter.com/NASA/status/1579939011606769664?ref_src=twsrc%5Etfw">October 11, 2022</a></blockquote> Even NASA paid tribute to Lansbury, offering a “cosmic rose” to the star. Lansbury is survived by her two children, Diedre Angela Shaw, 69, and Anthony Pullen Shaw, 70. Image: Getty Images

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“Rest easy ma’am”: Tributes flow for singer Loretta Lynn

Loretta Lynn, the country singer behind Coal Miner’s Daughter and You Ain’t Woman Enough and a leading feminist in the country music scene, has passed away aged 90. Her family broke the news in a statement on Twitter on Tuesday. “Our precious mom, Loretta Lynn, passed away peacefully this morning, October 4th, in her sleep at home in her beloved ranch in Hurricane Mills,” the statement read. <blockquote class="twitter-tweet"> Loretta Lynn ♥️ A pioneering daughter that changed music and the world forever for all the daughters that followed. We’ll miss you but your spirit lives on! <a href="https://twitter.com/hashtag/thepill?src=hash&ref_src=twsrc%5Etfw">#thepill</a> <a href="https://twitter.com/hashtag/forher?src=hash&ref_src=twsrc%5Etfw">#forher</a> <a href="https://t.co/9XTPwLkVru">pic.twitter.com/9XTPwLkVru</a> — The Chicks (@thechicks) <a href="https://twitter.com/thechicks/status/1577421929673543681?ref_src=twsrc%5Etfw">October 4, 2022</a></blockquote> With a career spanning six decades, Lynn built her reputation as a feminist voice in the male-dominated world of country music, tackling issues including the freedom provided by birth control and the inequities of heterosexual relationships. Her choice of subject matter was controversial for country music in the 1960s and ‘70s, with Lynn telling one interviewer that 14 of her songs had been banned by radio stations. “I wasn’t the first woman in country music,” she said in a 2007 interview with Esquire magazine. “I was just the first one to stand up there and say what I thought, what life was about. The rest were afraid to.” <blockquote class="twitter-tweet"> Loretta Lynn and Sissy Spacek after the 53rd Academy Awards (March 31, 1981). Spacek, who was personally selected by Lynn to portray her in the biographical musical film 'Coal Miner's Daughter,' earned the Best Actress Oscar for her performance as the country music icon. <a href="https://t.co/mbFnBhY1Ic">pic.twitter.com/mbFnBhY1Ic</a> — The Academy (@TheAcademy) <a href="https://twitter.com/TheAcademy/status/1577424584709705728?ref_src=twsrc%5Etfw">October 4, 2022</a></blockquote> Even so, Lynn became an icon of the genre with more than 50 top 10 hits according to her website. Lynn went on to become the first woman to win the Country Music Association’s ‘Entertainer of the Year’ award in 1972, as well as seven other CMA awards, 12 Academy of Country Music Awards, and three Grammy Awards as an artist. She won an additional two Grammys in 2004 for her work on the album Van Lear Rose in collaboration with White Stripes frontman Jack White, where she either wrote or co-wrote every song. The singer also received a Grammy Award for lifetime achievement in 2010. In 1988, she was voted into the Country Music Hall of Fame and in 2013 she was presented with a Presidential Medal of Freedom by then-president Barack Obama, who <a href="https://twitter.com/ObamaFoundation/status/1577428821590282242" target="_blank" rel="noopener">noted</a> that she “opened doors for women not only by winning tremendous achievements, but also by raising issues few dared to discuss”. Since the news of her passing broke, tributes have begun to flow for Lynn from fans, fellow singers and friends. <blockquote class="twitter-tweet"> My heart is broken with the news of my sweet friend Loretta Lynn passing. I will remember all the sweet visits and laughs we shared. RIP sweet Angel. <a href="https://t.co/X5IqiD63an">pic.twitter.com/X5IqiD63an</a> — Stella Parton (@StellaParton) <a href="https://twitter.com/StellaParton/status/1577314224078217217?ref_src=twsrc%5Etfw">October 4, 2022</a></blockquote> Stella Parton penned an emotional tribute to her “sweet friend” and “angel”, accompanied by a photo of the pair together. “My heart is broken with the news of my sweet friend Loretta Lynn passing. I will remember all the sweet visits and laughs we shared. RIP sweet Angel,” Parton wrote. “She was an inspiration. R.I.P. Loretta Lynn ❤️‍,” Carole King tweeted. <blockquote class="twitter-tweet"> She was an inspiration. R.I.P. Loretta Lynn ❤️ <a href="https://t.co/VqwmkcOAqy">pic.twitter.com/VqwmkcOAqy</a> — Carole King (@Carole_King) <a href="https://twitter.com/Carole_King/status/1577318037912330240?ref_src=twsrc%5Etfw">October 4, 2022</a></blockquote> “Joyous. Fierce. One of a kind. I loved meeting and working with Loretta Lynn ❤️‍🕊️🙏,” singer k.d. Lang <a href="https://twitter.com/kdlang/status/1577381590736388096" target="_blank" rel="noopener">shared</a>. “Loretta Lynn gave me this ring of hers many moons ago and I’ve cherished it ever since. Rest in peace. We will all miss you so dearly ❤️‍,” actress Brooke Shields said. <blockquote class="twitter-tweet"> Loretta Lynn gave me this ring of hers many moons ago and I’ve cherished it ever since. Rest in peace. We will all miss you so dearly ❤️ <a href="https://t.co/KdgmIiXhXP">pic.twitter.com/KdgmIiXhXP</a> — Brooke Shields (@BrookeShields) <a href="https://twitter.com/BrookeShields/status/1577371993611059232?ref_src=twsrc%5Etfw">October 4, 2022</a></blockquote> American band The Oak Ridge Boys tweeted: “Loretta Lynn has gone home… Great Britain lost their Queen … now we have lost ours … Rest easy ma’am. You were loved by all … 😢”. Ken Burns, the documentarian behind Country Music, the 2019 miniseries that Lynn took part in, <a href="https://twitter.com/KenBurns/status/1577397952569643009" target="_blank" rel="noopener">wrote</a>: “Loretta Lynn turned life into song, providing a voice to the experiences of American women. “She will always be celebrated as a central part of the history of country music.” Image: Getty Images

Caring

First look at Queen Elizabeth's final place of resting

Buckingham Palace have released an official photograph of Queen Elizabeth II’s final resting place within the St George Chapel. The engraved ledger stone, featuring the name of the late Queen was installed in the King George VI Memorial Chapel, an annex to the main chapel on the evening of September 19, following a private service that was attended by family only. The slab is hand-carved from Belgian black marble, and features brass letter inlays reading the names of her parents, Queen George VI and Queen Elizabeth, followed by the late Queen’s name along with that of her husband, Prince Philip and sister, Princess Margaret. A garter star separates the two royal couples, and the years of birth and death have been inscribed next to each name. The four royals were members of the Order of the Garter, the country’s most senior order of chivalry that dates back to medieval times and the reign of King Edward III. The group’s members are personally chosen by the sovereign in recognition of an individual’s service to the nation and include several members of the royal family, former prime ministers and other senior figures. The order’s spiritual home is St. George’s Chapel. Image: Royal Family Twitter

Caring

Andrew Symonds laid to rest in private service

Cricketing icon Andrew Symonds has been farewelled in a private funeral on Friday morning, ahead of a public service later that afternoon. Symonds’ wife and children were seen clutching his beloved Akubras as they gathered with friends, teammates and other family members of the cricketer at Riverway Stadium on the outskirts of Townsville, Queensland. The memorial comes <a href="https://www.oversixty.com.au/news/news/gone-too-soon-tributes-flow-for-andrew-symonds" target="_blank" rel="noopener">nearly a fortnight after Symonds veered off a remote road</a> and fatally crashed his car. His wife Laura and their children Billy and Chloe were among the first to arrive at 10am, just an hour before the service began, and were followed a short time later by Symonds’ best friend and former teammate Jimmy Maher. Other cricketing greats also attended the service, including Adam Gilchrist, Ian Healy, Ricky Ponting, Mark Waugh, Glenn McGrath and Micthell Johnson, as well as West Indies batsman Brian Lara and NRL player Darren Lockyer. A note sent to guests told them “no tie necessary”, reflecting Symonds’ casual personal style and his frequent appearances at semi-formal events in shorts and t-shirts. Some guests took the brief seriously, arriving in chinos and button-up shirts, while others wore three-piece suits. <blockquote class="twitter-tweet"> Andrew Symonds will be publicly farewelled this afternoon in Townsville. Fans are welcomed to join the service online from 2:30pm AEST on <a href="https://twitter.com/cricketcomau?ref_src=twsrc%5Etfw">@cricketcomau</a>, <a href="https://twitter.com/FoxCricket?ref_src=twsrc%5Etfw">@FoxCricket</a> & <a href="https://twitter.com/kayosports?ref_src=twsrc%5Etfw">@kayosports</a> <a href="https://t.co/E4rR5Sae18">pic.twitter.com/E4rR5Sae18</a> — Cricket Australia (@CricketAus) <a href="https://twitter.com/CricketAus/status/1530015862995816448?ref_src=twsrc%5Etfw">May 27, 2022</a></blockquote> In lieu of flowers, guests were encouraged to donate to the Royal Flying Doctor Service. Nigel Fairbain was the first to speak at the service, welcoming attendees to celebrate Symonds’ life. “The gratitude his family extends to you all, with the acknowledgement to people who have travelled long distances. “Rejoice in the life he led. Celebrate it and learn from it. “Andrew’s life was a life well-lived, albeit cut short too early.” Symonds’ two children both spoke after, followed by his mother Barbara and sister Louise. A video tribute was also delivered by former teammate Matthew Hayden. <img src="https://oversixtydev.blob.core.windows.net/media/2022/05/andrew-symonds-service1.jpg" alt="" /> Photos of Andrew Symonds, cricket hats and his cricket bat surrounded his coffin. Image: Twitter After the service, Gilchrist told <a href="https://www.dailymail.co.uk/news/article-10859363/Andrew-Symonds-funeral-Townville-Riverway-Stadium-Australia-cricket-greats-wife-Laura-farewell-Roy.html" target="_blank" rel="noopener">The Daily Mail Australia</a> that Maher delivered the best eulogy he’s ever heard. “He looked at the kids in the eyes and told them exactly what he thought Roy would want him to say,” Gilchrist told the publication. “The service was simply beautiful. I’ve not seen a congregation as moved as they were today - full of sadness, but also such beautiful memories of a guy who just gave so much of himself to so many people, unconditionally. “He was loyal, almost to a fault. Mischievous character, but he would do whatever it took to help others - in and off the field. “We’ve all spoken so much about Roy, and there’s barely been a mention of his cricketing exploits and he was one of the game's great exploits. Ricky Ponting said he’d pick him in any team in any format.” Following on from the morning’s service, a public service will be livestreamed on <a href="https://www.cricket.com.au/" target="_blank" rel="noopener">cricket.com.au</a>, <a href="https://kayosports.com.au/" target="_blank" rel="noopener">Kayo Sports</a>, and <a href="https://www.foxsports.com.au/?_gl=1*qteu7l*_ga*YW1wLU50aDlQVWR6Yk41MU11RW5FRjdQRVE." target="_blank" rel="noopener">Fox Cricket</a> from 2.30pm. Image: Getty Images

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Readers respond: What single event or decision do you think most affected the rest of your life?

From travelling and seeing the world, to getting married and settling down, there are a lot of moments that can change your life forever. We asked our readers what single event or decision changed the trajectory of their lives, and the responses were overwhelming. Kathleen Farrell - My decision to come to Australia! Changed my life and I have never regretted it! Glen Crawford - Sunday 1st April 1979, I’d spent the entire weekend in the surf after 10 weeks forced abstinence due to a serious surfing accident, and I was tired, sunburnt and in need of a good nights sleep. 2 of my young surfing mates turned up at the door and said they were taking me to the disco as I hadn’t been out for too long. I reluctantly agreed, and within the hour had met the young lady who’s been my best friend and wife for 42 years. Tanya B Lyons - Giving birth to my Daughter, followed by getting sober and immigrating to the best country in the world Australia 40 yrs ago. Noelene O'Donnell - Partner rang me at work and asked if I want to go to WA to live in 1983. I said YES (we were in NSW) and here we are still. Helen Knowles - Leaving my first husband. Best decision I ever made for myself and my life. Lewis Turner - I migrated from England to Australia 48 years ago. Margaret Inglis - Buying a ticket at a spur of the moment for a trip to Sydney. My friend and myself were having morning tea, lunch time put a deposit on a ticket. Early 1969, Wellington NZ. Boat left Wellington for Sydney September 1969. Also on board were a group of guys. One ended up being my husband for nearly 42 years until he passed 7 years ago. Still in Australia. Lorna Embling Tudball - Meeting & marrying my husband, nearly 62 years ago. Norma Fowler - At age 10 determined to go to selective high school despite mum wanting me to go elsewhere... to become a teacher. Rhondda Walters - I quit my job, packed my bags and enrolled in University at the age of 32. A decision that changed my life. Kim Galuschin - I had a Gastric-bypass operation at age 35. Now I'm 52 and have not gained any of the 40kg that I lost during the year after my surgery. Image credits: Getty Images

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Readers respond: What single event or decision do you think most affected the rest of your life?

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