World Fitness Blog : Leading Global Bloggers

October 10, 2023

Dermatologist explains the three body parts most people aren’t washing properly

Filed under: Fitness — Tags: — admin @ 9:10 pm

A dermatologist has explained the three body parts most people aren’t washing properly, and the dangers of not doing so.

Lindsey Zubritsky, who calls shares content on TikTok under the name ‘Dermguru’ says neglecting these three body parts can lead to complications.

The first body part she targets is behind the ears. She says if you rub behind your ears and feel anything or smell an odour, you’re not washing there enough. This can lead to skin irritation including “flaking and dandruff”.

Watch the video above.

READ MORE: Sophie Turner and Joe Jonas reach custody agreement

Body parts most people aren't washing properly

Next Zubritsky points to our belly buttons, which she says is a common body part to be neglected during the washing process.

Body parts most people aren't washing properly

“This is a super common area to collect sweat, debris, dirt, build up…”

Finally, Zubritsky urges us to wash under our nails more thoroughly.

READ MORE: Simple Ways to Save: Six ways to reduce your electricity bill

Body parts most people aren't washing properly

“Showering you really need to get under those nails with a scrub brush to get rid of the dirt, debris and build up.”

Zubritsky warns that failing to wash these three body parts enough can lead to skin irritations across your body including “folliculitis and mrsa” [a type of bacteria].

Body parts most people aren't washing properly

For those now urgently rethinking their shower routine, Zubritsky has shared a subsequent video explaining what an “everything” shower should look like.

She says you should start by washing your hair including shampoo and conditioner although she recommends not leaving the conditioner in until the end of the shower as it can lead to “clogged pores” and “back and chest acne.”

dermatologist everything shower

Next, Zubritsky recommends exfoliating your body which should be done before shaving to “reduce the risk of irritation and razor bumps.” She also recommends using a shaving gel.

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dermatologist everything shower

After all of this she says you can rinse everything off.

Surprisingly, Zubritsky doesn’t recommend the use of loofas.

To finish up, Zubritsky suggests a double face cleanse, and once you step out, she recommends wrapping your hair up in a “microfibre towel” and then moisturise.

Source

August 22, 2023

Shocking number of Aussies don’t have their natural teeth: ‘Permanent damage already done’

Filed under: Fitness — Tags: — admin @ 10:08 pm

If you’ve ever brushed your teeth and found your gums a bit sore or even bleeding, one of the immediate ‘oh no’ thoughts is you might have gingivitis.

In Australia, three in every 10 adults are recorded to have some degree of gum disease, according to Health Direct

Gum disease increases inflammation in your body and can make you more susceptible to conditions like diabetes and bowel disease. 

But instead of waiting for treatment for your mild gum irritation to turn into a more serious gum infection (called periodontitis), cosmetic dentist Dr Sam Koh says “prevention is always better”.

READ MORE: What it’s really like being professional female football star in Australia

Cosmetic dentist Dr Sam Koh has shared his tips for protecting your gums. (Supplied)

“Most people I feel act in retrospect, always looking in hindsight. However in most circumstances is generally best to prevent disease,” Koh tells 9Honey Coach.

“For example, people don’t look after their gums until they see them receding or bleeding, where permanent damage may already be done.” 

One in 25 Australians over the age of 15 don’t have their natural teeth.

Koh says 70 per cent of his patients have gum disease in some form, with one in 25 Australians over the age of 15 not having their natural teeth, according to Australian Institute of Health & Welfare.

The dentist explains gum disease is caused by the buildup or plaque that can calcify and cause dental decays. 

READ MORE: The ultimate gym equipment guide for beginners

”Oral disease is usually caused by an imbalance in good and bad bacteria, and the balance between bacteria and the immune system,” he adds.

But there are little things we can do in our everyday life to ultimately prevent the build up of bacteria that can lead to gum disease.

Drinking water is important to wash away food and plaque in your mouth. (Getty Images/iStockphoto)

Here are five ways Koh says you can maintain good oral health and protect your gums.

1. Brush and floss twice daily with a soft toothbrush

Brushing your teeth is important to remove plaque and bacteria that builds up outside and inside your teeth. 

“This physically removes the plaque on your teeth to reduce the bacteria available that can cause gum disease and tooth decay,” Koh explains. 

He recommends brushing twice a day, with the typically recommended times being once during the morning and later in the evening. 

However, it is important to not brush too vigorously. Being overly rough when brushing can “physically scrub your gums away from your teeth and cause gum recession or tooth wear.”

For a daily dose of 9Honey, subscribe to our newsletter here.

Brushing too hard can cause gum recession. (Getty Images/iStockphoto)

Having a soft toothbrush can help ensure you are gentle on your teeth and not being too hard on your gums. 

Brushing is an essential part of oral hygiene, but Koh reminds Aussies flossing is just as important for your health.

“Floss gets in between the teeth which is almost 50 per cent of your tooth surfaces and where disease can easily occur,” he explains. 

The dentist recommends flossing at least once a day to ensure you are removing as much bad bacteria from your teeth as regularly as possible. 

2. Mouthwash

Mouthwash can reduce bacteria build up in your mouth. (Getty Images/iStockphoto)

READ MORE: Turning exercise into a game – is this the future of fitness?

Apart from refreshing your breath, Koh says mouthwashes “contain antibacterials to help limit the number of bacteria in your mouth.”

However, he explains that using mouthwash for oral health will “only benefit if you’re already brushing and flossing well.”

“Think of when you wash your car. You can’t just throw buckets of soapy water over your dirty car without scrubbing it first,” Koh uses as an example. 

“Same as in your mouth, you need to scrub and remove the plaque and bacteria that is firmly attached to your teeth and won’t just simply rinse off.”

3. Visit your dentist every 6 months for a check up and clean

Koh recommends visiting the dentist every six months for a check up and clean. (Getty Images/iStockphoto)

READ MORE: The ‘only two positions’ you should be sleeping in

Even if it’s not high on your priority list, it’s important to regularly visit a dentist to ensure your teeth and gums are healthy. 

Koh says ideally you should visit every six months for a standard check up and clean.

“The professional clean will help remove plaque and tartar, which you normally may not be able to remove yourself,” he explains. 

“The clean will help maintain healthy gum levels, whilst checking and monitoring the health or your teeth and gums and picking up disease early before things get more serious,” Koh says. 

Visiting a dentist for a regular six-month checkup will detect even the mildest gingivitis before it progresses and leads to periodontitis.

drinks ruining teeth

Surprising food and drinks that are ruining your teeth

4. Use an oral probiotic

On top of keeping up general good oral hygiene from brushing and flossing, Koh recommends taking an oral probiotic.

“A probiotic essentially contains lots of good and beneficial bacteria,” the dentist says.

These can improve oral and gut health, especially one that is a chewable product, as the probiotics can then be released intraorally and help your oral microbiome.”

READ MORE: How many bananas can I eat in a day? 

Oral probiotics can decrease gum inflammation. (Getty)

Oral probiotics can just be bought off the shelf and taken daily to help with inflammation caused by gum disease.

“The healthy bacteria can then help improve the balance between the good and bad bacteria (some of which cause decay and gum disease),” Koh says.

Koh says the probiotic strains found in a chewable oral probiotic that has been proven to decrease plague and dental decay are Bifidobacterium animalis ssp. lactis BIFOLAC 12 and Lactobacillus rhamnosus BIFOLAC GG.

“People don’t look after their gums until they see them receding or bleeding, where permanent damage may already be done.” (Supplied)

5. Drink lots of water

READ MORE: Adding this spice to your diet could help with weight loss

Finally, Koh’s fifth tip is to drink lots of water throughout the day.

According to Health Direct, the recommended daily intake of water for men is 10 cups (2.6 litres) and for women eight cups (2 litres).

While consuming enough water per day is important for your general bodily health, Koh explains that dehydration can contribute to bacteria build up.

“If you are dehydrated, your mouth will form less saliva, which is really important as it helps wash away food and plaque, and also contains antibacterials to help prevent dental decay and gum disease,” he says.

Source

Shocking number of Aussies don’t have their natural teeth: ‘Permanent damage already done’

Filed under: Fitness — Tags: — admin @ 10:08 pm

If you’ve ever brushed your teeth and found your gums a bit sore or even bleeding, one of the immediate ‘oh no’ thoughts is you might have gingivitis.

In Australia, three in every 10 adults are recorded to have some degree of gum disease, according to Health Direct

Gum disease increases inflammation in your body and can make you more susceptible to conditions like diabetes and bowel disease. 

But instead of waiting for treatment for your mild gum irritation to turn into a more serious gum infection (called periodontitis), cosmetic dentist Dr Sam Koh says “prevention is always better”.

READ MORE: What it’s really like being professional female football star in Australia

Cosmetic dentist Dr Sam Koh has shared his tips for protecting your gums. (Supplied)

“Most people I feel act in retrospect, always looking in hindsight. However in most circumstances is generally best to prevent disease,” Koh tells 9Honey Coach.

“For example, people don’t look after their gums until they see them receding or bleeding, where permanent damage may already be done.” 

One in 25 Australians over the age of 15 don’t have their natural teeth.

Koh says 70 per cent of his patients have gum disease in some form, with one in 25 Australians over the age of 15 not having their natural teeth, according to Australian Institute of Health & Welfare.

The dentist explains gum disease is caused by the buildup or plaque that can calcify and cause dental decays. 

READ MORE: The ultimate gym equipment guide for beginners

”Oral disease is usually caused by an imbalance in good and bad bacteria, and the balance between bacteria and the immune system,” he adds.

But there are little things we can do in our everyday life to ultimately prevent the build up of bacteria that can lead to gum disease.

Drinking water is important to wash away food and plaque in your mouth. (Getty Images/iStockphoto)

Here are five ways Koh says you can maintain good oral health and protect your gums.

1. Brush and floss twice daily with a soft toothbrush

Brushing your teeth is important to remove plaque and bacteria that builds up outside and inside your teeth. 

“This physically removes the plaque on your teeth to reduce the bacteria available that can cause gum disease and tooth decay,” Koh explains. 

He recommends brushing twice a day, with the typically recommended times being once during the morning and later in the evening. 

However, it is important to not brush too vigorously. Being overly rough when brushing can “physically scrub your gums away from your teeth and cause gum recession or tooth wear.”

For a daily dose of 9Honey, subscribe to our newsletter here.

Brushing too hard can cause gum recession. (Getty Images/iStockphoto)

Having a soft toothbrush can help ensure you are gentle on your teeth and not being too hard on your gums. 

Brushing is an essential part of oral hygiene, but Koh reminds Aussies flossing is just as important for your health.

“Floss gets in between the teeth which is almost 50 per cent of your tooth surfaces and where disease can easily occur,” he explains. 

The dentist recommends flossing at least once a day to ensure you are removing as much bad bacteria from your teeth as regularly as possible. 

2. Mouthwash

Mouthwash can reduce bacteria build up in your mouth. (Getty Images/iStockphoto)

READ MORE: Turning exercise into a game – is this the future of fitness?

Apart from refreshing your breath, Koh says mouthwashes “contain antibacterials to help limit the number of bacteria in your mouth.”

However, he explains that using mouthwash for oral health will “only benefit if you’re already brushing and flossing well.”

“Think of when you wash your car. You can’t just throw buckets of soapy water over your dirty car without scrubbing it first,” Koh uses as an example. 

“Same as in your mouth, you need to scrub and remove the plaque and bacteria that is firmly attached to your teeth and won’t just simply rinse off.”

3. Visit your dentist every 6 months for a check up and clean

Koh recommends visiting the dentist every six months for a check up and clean. (Getty Images/iStockphoto)

READ MORE: The ‘only two positions’ you should be sleeping in

Even if it’s not high on your priority list, it’s important to regularly visit a dentist to ensure your teeth and gums are healthy. 

Koh says ideally you should visit every six months for a standard check up and clean.

“The professional clean will help remove plaque and tartar, which you normally may not be able to remove yourself,” he explains. 

“The clean will help maintain healthy gum levels, whilst checking and monitoring the health or your teeth and gums and picking up disease early before things get more serious,” Koh says. 

Visiting a dentist for a regular six-month checkup will detect even the mildest gingivitis before it progresses and leads to periodontitis.

drinks ruining teeth

Surprising food and drinks that are ruining your teeth

4. Use an oral probiotic

On top of keeping up general good oral hygiene from brushing and flossing, Koh recommends taking an oral probiotic.

“A probiotic essentially contains lots of good and beneficial bacteria,” the dentist says.

These can improve oral and gut health, especially one that is a chewable product, as the probiotics can then be released intraorally and help your oral microbiome.”

READ MORE: How many bananas can I eat in a day? 

Oral probiotics can decrease gum inflammation. (Getty)

Oral probiotics can just be bought off the shelf and taken daily to help with inflammation caused by gum disease.

“The healthy bacteria can then help improve the balance between the good and bad bacteria (some of which cause decay and gum disease),” Koh says.

Koh says the probiotic strains found in a chewable oral probiotic that has been proven to decrease plague and dental decay are Bifidobacterium animalis ssp. lactis BIFOLAC 12 and Lactobacillus rhamnosus BIFOLAC GG.

“People don’t look after their gums until they see them receding or bleeding, where permanent damage may already be done.” (Supplied)

5. Drink lots of water

READ MORE: Adding this spice to your diet could help with weight loss

Finally, Koh’s fifth tip is to drink lots of water throughout the day.

According to Health Direct, the recommended daily intake of water for men is 10 cups (2.6 litres) and for women eight cups (2 litres).

While consuming enough water per day is important for your general bodily health, Koh explains that dehydration can contribute to bacteria build up.

“If you are dehydrated, your mouth will form less saliva, which is really important as it helps wash away food and plaque, and also contains antibacterials to help prevent dental decay and gum disease,” he says.

Source

June 19, 2023

‘Alarming’ link between stress and inflammation in the body and what can help

Filed under: Fitness — Tags: — admin @ 4:06 am

As interest rates and inflation continue to put pressure on Aussie households with skyrocketing cost of living, it is no surprise that stress is high.

And while mental health and stress are major concerns, constant uncertainty and pressure from things like financial stress can actually have a serious impact on you physically as well.

Clinical Nurse Consultant in Pain Management, Claire Dunkley knows this all too well. In the past months she’s been treating an increasing amount of clients at her Cluzie Clinic, who are experiencing pain and injury and, when she speaks to them, a lot of their stresses can be traced back to financial woes.

Speaking to 9Honey Coach, Dunkley unpacks the ‘alarming’ link between stress and ‘hidden inflammation’ in the body – a condition she has been a leading practitioner in treating for 20 years.

READ MORE: Do sleep apps really help with insomnia? An expert explains

Financial stress
Financial stress can be a major contributor to inflammation in the body. (Getty)

“Hidden inflammation is the inflammation in your body that does not show up on blood test or scans such as Xray or MRI. It is termed the ‘silent killer’ and can have significant impact on health parameters of an individual, without them having any idea of the cause,” Dunkely tells us.

“In fact, people suffering from this type of inflammation are often ridiculed and made to feel like they are making it all up. It silently continues to harm the body for years, even decades, until the symptoms of disease present themselves. By then there is a lot of damage to the body, sometimes irreversible.

If you had have known the drip was there you could have fixed it before major damage was done.

“I liken it to having a slow leak in your water pipes in the upstairs bathroom; it silently drips away until such time as the ceiling collapses or mould presents. If you had have known the drip was there you could have fixed it before major damage was done.”

How does stress impact the body

Claire reveals that financial stress is the number one cause of disease in our modern world and is directly linked to the six biggest killers: cancer, heart disease, liver disease, lung disease accidents and suicide.

“Some people thrive on stress and even need it to get things done. But when stress becomes consistent and chronic, it becomes an issue,” she says.

Physically speaking, stress raises the heart rate, initiates the release of stress hormones (including cortisol), increases blood sugar and keeps us in a constant fight – flight state.

Distressed woman at work
Stress keeps us in a constant fight – flight state. (Getty)

“This results in our digestion slowing down, our body struggles to heal or repair, cholesterol and blood sugar rises and hormones are disrupted. The body can begin to show all the signs and symptoms of diabetes, without the actual disease of diabetes.

Research has shown that consistent and ongoing increases in heart rate caused by stress, and elevated levels of stress hormones and blood pressure, all take a toll on the body.

It’s been several years since the World Health Organization (WHO) classified stress as ‘the health epidemic of the 21st century’ but Dunkley says the pandemic shined an even brighter light on the issue and the many related problems that arise from years of unrelenting stress.

“Left unchecked, high stress levels can be extremely detrimental to a person’s wellbeing, affecting sleep, nutrition, concentration, frequency of illness, injury, gut health and propensity towards consumption of alcohol and tobacco products. Research and medical data also shows that long-term ongoing stress can increase the risk for hypertension, heart attack and stroke,” she explains.

“Repeated acute stress and persistent chronic stress may also contribute to inflammation in the circulatory system, particularly in the coronary arteries, and this is one pathway that is thought to tie stress to heart attack. It also appears that how a person responds to stress can affect cholesterol levels.”

READ MORE: A drink a day ‘slashes your risk of silent killers’, study shows

gut health
Inflammation can impact sleep, nutrition, concentration, frequency of illness, injury and gut health. (iStock)

Signs of hidden inflammation

From poor sleep, acne and dark circles under the eyes to bloating, aching muscles and swollen hands and feet, Dunkley explains how to notice even the most subtle signs of hidden inflammation before it gets serious.

“Many people don’t recognise the inflammation they are dealing with before it becomes a medical condition. They don’t see the warning signs the body is using to signal that something is off and causing an interference in function,” she says.

“Hidden inflammation is really not hidden; people just ignore these symptoms and think it is normal and part of their everyday life.”

It is NOT normal to experience symptoms like: 

  • Brain fog
  • Difficulty losing or gaining weight
  • Chronic aches and pains
  • Fatigue
  • Dark circles under the eyes
  • Acne
  • Sinus issues
  • Headaches
  • Depression
  • Insomnia
  • Low immune function – you catch every cold and flu
  • Anxiety
  • Mood swings
  • Hot flushes
  • Gastrointestinal issues like bloating, reflux, diarrhoea or constipation

“The list could go on and on. The number of symptoms and their severity depends on each person and their unique body, as well as their capacity to adapt and function with inflammation,” Dunkley says.

What can help

While many of us are suffering the negative effects of stress, Dunkley points out surprisingly few people are taking advantage of the many wellbeing tools and resources available to help reduce stress.

“At some point, as stress levels reach sweeping proportions, you should reassess all aspects of your life, including the role that work plays and how much of yourself you are willing to give up for a paycheck,” she says.

Apart from achieving a good work-life balance, here she suggests some simple (and free) tips to put in practice in everyday life to reduce inflammation and stop further damage:

1. Meditate daily

Meditation is something anyone can do, anytime, anywhere – even someplace loud. It’s easy to learn and involves some pretty basic techniques. Like anything new, the more we meditate, the more comfortable we’ll get spending time with our mind. It doesn’t take long to feel the benefits of a regular meditation practice. Research shows meditation can significantly reduce stress in just 10 days. In addition, thousands of studies have shown mindfulness and meditation can positively impact mental and physical health. Try to meditate on a daily basis, even if it is just for 5-10 minutes.

2. Walk barefoot on the grass

Find a nice patch of lush grass, be it in your backyard or a local park. Then just take your shoes off and enjoy! Perhaps sit near a tree and breathe. Enjoy the feeling of the grass against your skin, the fresh air in your lungs, and the sense of grounding the sun, earth and air provide you.

Meditation
Meditation and grass are two perfect ways to reduce stress. (iStock)

3. Walk barefoot on the beach

If you are lucky enough to live by the beach, head there as often as possible throughout the week. Sit on the sand and breathe in time with the waves. Don’t live along the Coast? No problem, just try to find a body of water, such as a lake, creek, river, waterfall or even a water feature.

4. Box breathing

Box breathing, also referred to as square breathing, is a deep breathing technique that can help you slow down your breathing. It works by distracting your mind as you count, calming your nervous system and decreasing stress in your body. At the clinic, we recommend that every hour you take a big breath in to the count of five, hold for five, then breath out for five. If you can, try to repeat this five times.

5. Sit with an animal

Interacting with animals has been shown to decrease levels of cortisol (a stress-related hormone) and lower blood pressure. Other studies have found that animals can reduce loneliness, increase feelings of social support and boost your mood. So take the time each day to spend some time with your pets, patting and playing with them to absorb all the beautiful energy and stress-reducing hormones from your loving animal.

Cities pets are travelling to the most according to AirBnB
Interacting with animals has been shown to decrease levels of the stress hormone. (Getty)

6. Play Solfeggio Tunes

Solfeggio frequencies are a set of nine electromagnetic tones that are reputed to have the power to heal and raise consciousness. They form the basis of many ancient sacred music traditions dating back as far as the 8th century, such as the Gregorian chants and Indian Sanskrit chants. If you can, play Solfeggio Tunes (find tunes on YouTube) in the background when at home and work, especially 528Hz and 432Hz.

7. See your doctor

Often, a person suffering from acute stress and these inflammatory conditions can benefit from a reset of the frequencies functioning throughout the body’s systems. Termed Amino Neuro Frequency (ANF) Therapy, for example, involves non-invasive medical devices placed on the skin to directly repair the nervous system and to begin reducing inflammation throughout the body’s vital systems, including the lymphatic and parasympathetic nervous system.

For a daily dose of 9Honey, subscribe to our newsletter here

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April 24, 2023

Flu or COVID? You can now test for both at home with a single swab. Here’s what you need to know

Filed under: Fitness — Tags: — admin @ 3:04 am

If you have respiratory symptoms as we head towards winter and flu season, could it be COVID or the flu? Or something else entirely?

Now, we have a range of home tests that can distinguish between flu and COVID with one swab. They use technology you might be used to. They’re rapid antigen tests or RATs.

Here’s what you need to know about the tests, why they might be useful, and what they don’t tell us.

READ MORE: Reports popular ‘weight loss’ drugs making people lose hair

What’s new about these tests?

Most people were introduced to RATs while testing at home for COVID.

But RATs to detect the flu have been available for years, albeit used by health workers to test patients.

The latest RATs are different for two reasons. One, they detect both COVID and flu with one swab (a “combo” test). Two, they can be used at home.

The first of these combo home tests for flu/COVID was approved in September 2022. Now several are on the market.

These tests let you check, with one test kit, if you are infected with two types of flu (influenza A and B) and SARS-CoV-2 (the virus that causes COVID).

READ MORE: What happens to your eye when you stare at the Sun?

How do they work?

These RATs contain antibodies that can detect influenza A, influenza B, and SARS-CoV-2.

Some kits have a test cassette with one well to add drops to and one window labelled: C (control), A (influenza A), B (influenza B) and T (test for COVID).

Some tests have two wells and two test windows. You view the influenza results in one window and the COVID results in the other.

Some tests have two wells to check the flu and COVID. (TGA)

In the influenza window you will see markings C, A and B. If a line becomes visible at A (and C), you have tested positive for influenza A. If a line becomes visible at B (and C), you are positive for influenza B. If lines are visible at A, B and C you have tested positive for both influenza A and B.

If either A or B has a line but not C, or if none of them do, the test is invalid and you will need to take a new one.

The COVID window works the same way as in a standard RAT for COVID. If a line becomes visible at C and T, you are COVID-positive. If there is a line at C but not T, you are COVID-negative. If there is no line at C the test is invalid.

READ MORE: The power of self-monitoring, CSIRO study

Why take the test? Three reasons

If you have respiratory symptoms, there are some practical reasons for knowing whether you are positive for COVID or flu.

One, if you know you have COVID, this will affect the timing of your booster vaccine. The Australian Technical Advisory Group on Immunisation recommends adults wait six months after a COVID infection to get a booster to increase the time you have protective immunity. So it helps to know if you have been infected.

Two, if you need antiviral treatment, the medications differ depending on whether you have flu or COVID.

Three, knowing you have flu or COVID means you can take steps to protect others. This could mean working at home, avoiding contact with vulnerable people, and wearing a mask in company.

READ MORE: Save hundreds in major audio sale happening here now!

Covid-19 rapid antigen test kits.
If you know you have COVID, you can take steps to protect those around you. (Bloomberg)

Which test to use? When to use it?

The Therapeutic Goods Administration (TGA) lists approved tests on its website. Type the term “combination” in the search box. All combo tests currently listed use nasal swabs to collect the sample.

Most are listed as “very high sensitivity”. This means they get the same result in detecting positive cases as the gold standard PCR test 95 per cent of the time. The others have “high sensitivity” (90 per cent agreement with a PCR).

The best time to take the test is within four days of developing symptoms, as this is when it is easiest to detect both flu and COVID. The tests are more reliable if you have symptoms.

What if I have symptoms but the test is negative?

The symptoms of long COVID you need to look out for. (Nine)

One possibility is that your viral load was not high enough to be detected. You could take another test a day or so later to check again.

Another is you may have a different virus. Viruses that cause respiratory symptoms include rhinoviruses, adenoviruses, respiratory syncytial virus and common cold coronaviruses.

Other pathogens (disease-causing microorganisms) or health conditions can also cause respiratory symptoms. If you are concerned, consult your doctor for medical advice.

READ MORE: Dad’s world falls apart in an instant after answering phone

What else should I know?

As each test differs, make sure you follow the instructions for that specific test.

The price of combo kits advertised online varies from A$8.95 to $59 (excluding delivery) so it pays to shop around.

It’s worth trying to avoid catching the flu rather than testing for it later. Flu vaccination reduces your chances of catching the flu by 40-60 per cent when the vaccine is well matched to circulating strains. Flu vaccines for the 2023 flu season are available now.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Fruits and vegetables with more vitamin C than an orange

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March 21, 2023

‘Try these exercises for a better night’s sleep’: Doctor explains how to stop snoring

Filed under: Fitness — Tags: — admin @ 1:03 am

Sleeping can often be the best part of the day for many people but there’s nothing worse than waking up well and truly before you have to, due to the sonic boom of your partner’s snoring.

Snoring is very common and affects roughly 60 per cent of Australians. It is caused by the rattling and vibration of tissues near the airway in the back of the throat.

To help curb the problem, a doctor has taken to TikTok to share some handy exercises that people can do to help them stop snoring.

While a person sleeps, the muscles become loose and narrow the airways and when a person inhales and exhales, the moving air causes this loose tissue to flutter and make noise. 

READ MORE: Is your sleep wrecked? You need to ask yourself three questions

Snoring can keep your partner up all night. (iStock)

UK surgeon Dr Karan Raj said by doing these five simple exercises, the whole household is in for a better night’s sleep.

You can watch the video above.

1. Stick out your tongue and hold it out for five seconds

It’s best to repeat this three to four times and if you want a bit more resistance, “push your tongue against a spoon,” he says.

2. Move your tongue left and right

Swing your tongue from side to side inside your mouth. 

READ MORE: What to eat to survive a day when you’re sleep-deprived, according to a dietitian

3. Place your fingers on your cheeks and push with your tongue

Raj also suggests pushing against your fingers.

“You should be able to feel a gentle strain in the side opposite to the cheek you’re pushing against,” he says.

This should also be done around three to four times on each side. 

Dr Raj explains simple exercises to help you stop snoring. (TikTok)

4. Push against your front teeth and try to swallow

Raj recommends if you want more of a stretch, “look up while you do it.”

This one is also best to achieve results after repeating three to four times.

READ MORE: Lightest carry-on luggage for the savvy travellers

5. Drop your tongue downwards and hold for five seconds

Place your fingers on your cheeks and push with your tongue.

Dr Raj explains how doing this exercise strengthens and tones the throat muscles. (TikTok)

By dropping the tongue, “your uvula (the dangling thing at the back) goes up strengthening the back of the throat,” Raj says.

“These exercises are basically resistant training for your tongue and throat muscles to tone them up so they don’t flap around or collapse when you sleep so you wake up feeling fresher and stops your partner giving you a sleep divorce,” Raj says.

Raj told his followers that these simple exercises will allow everyone a better night’s sleep. 

READ MORE: Doctor explains what poor sleep does to your appearance

According to The Sleep Foundation, snoring can be caused by many different things including:

  • Obesity
  • Alcohol consumption
  • Chronic nasal congestion
  • Large tonsils, tongue, or soft palate and more

Experts recommend that maintaining a healthy weight as well as limiting use of alcohol and sedatives and just simple lifestyle changes can help prevent and help stop snoring.

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What is Blue noise? Plus more sounds that can help you sleep

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March 12, 2023

Mediterranean and MIND diets reduced signs of Alzheimer’s in brain tissue, study finds

Filed under: Fitness — Tags: — admin @ 12:03 am

People who consumed foods from the plant-based Mediterranean and brain-focused MIND diets had fewer of the hallmark signs of Alzheimer’s – sticky beta-amyloid plaques and tau tangles in the brain – when autopsied, a new study found.

The MIND diet is short for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay.

In fact, people who most closely followed either of the diets had “almost 40 per cent lower odds” of having enough plaques and tangles in brain tissue to be diagnosed with Alzheimer’s, according to the study.

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Leafy greens salad
People who followed the Mediterranean or MIND diets had an almost 40 per cent lower chance of being diagnosed with Alzheimer’s. (Getty Images/iStockphoto)

“People who scored highest for adhering to the Mediterranean diet had average plaque and tangle amounts in their brains similar to being 18 years younger than people who scored lowest,” according to a statement on the study. “Researchers also found people who scored highest for adhering to the MIND diet had average plaque and tangle amounts similar to being 12 years younger than those who scored lowest.”

That’s not all. Adding just one food category from either diet – such as eating recommended amounts of vegetables or fruits – reduced amyloid buildup in the brain to a level similar to being about four years younger, the study said.

“Doing a simple dietary modification, such as adding more greens, berries, whole grains, olive oil and fish, can actually delay your onset of Alzheimer’s disease or reduce your risk of dementia when you’re growing old,” said study author Puja Agarwal, an assistant professor of internal medicine at the Rush University Medical Center in Chicago.

The most benefit is from leafy greens, she said. However adding more berries, whole grains and other healthy foods recommended by the diets was also beneficial, she said.

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“While this study doesn’t definitively prove that it’s possible to slow brain aging through dietary choices, the data are compelling enough for me to add green leafy vegetables to most of my meals, and to suggest the Mediterranean-style diet for my patients at risk,” said Alzheimer’s disease researcher Dr. Richard Isaacson, a preventive neurologist at the Institute for Neurodegenerative Diseases of Florida. He was not involved in the new study.

“Of course, the Mediterranean diet is also heart healthy … by reducing the risk for stroke and neurovascular injury that can also increase risk for Alzheimer’s disease pathology,” said Rudy Tanzi, a professor of neurology at Harvard Medical School, who was not involved in the study.

“What is good for the heart is good for the brain,” said Tanzi, who is also the director of the genetics and aging research unit at Massachusetts General Hospital in Boston.

Inside the Mediterranean diet

The Mediterranean diet focuses on plant-based cooking. The majority of each meal should be fruits and vegetables, whole grains, beans and seeds, along with a few nuts. There is a heavy emphasis on extra-virgin olive oil. Butter and other fats are consumed rarely, if at all. Sweets and goods made from refined sugar or flour are rare.

Meat can make a rare appearance but usually only to flavor a dish. Instead, meals may include eggs, dairy and poultry, but in much smaller portions than in the traditional Western diet. However, fish, which are full of brain-boosting omega-3’s, are a staple.

The Mediterranean diet, which has earned top honours as best diet for years, has an impressive list of science behind it. Studies have found this way of eating can prevent cognitive decline, but also help the heart, reduce diabetes, prevent bone loss, encourage weight loss and more.

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Inside the MIND diet

The MIND diet was developed in 2015 by Rush researchers interested in taking the Mediterranean diet to the next level by focusing it on brain health. Instead of providing a blanket statement – eat more vegetables and fruits – as the Mediterranean diet does, the MIND diet recommends specific amounts of known brain-healthy foods, Agarwal said.

For example, leafy greens, the darker the better, should be eaten every day of the week on the MIND diet. Those include arugula, collards, dandelion greens, endive, grape leaves, kale, mustard greens, romaine lettuce, spinach, Swiss chard and turnip greens.

Berries are also stressed over other fruits on the MIND diet. Blackberries, blueberries, raspberries or strawberries should be eaten at least five days a week.

A 2017 study of nearly 6,000 healthy older Americans with an average age of 68 found those who followed the Mediterranean or MIND diet lowered their risk of dementia by one-third.

Most benefit found in leafy greens

The study, published Wednesday in the journal Neurology, examined the brains of 581 people who each donated their body as part of the Memory and Aging Project at Rush University. The project, which began in 1997, has been collecting yearly diet information on participants since 2004, Agarwal said.

The current study analysed diet data from 2014, for an average of six to seven years, and then compared that information with the number of plaques and tangles in each person’s brain at autopsy.

Looking at brain tissue to determine the specific level of dementia markers was a unique part of the study, Agarwal said: “Previous studies with dementia risk were more on the clinical outcome – cognitive performance over time – but our study is actually looking at the specific hallmarks of disease in the brain after death.”

People who ate greater amounts of pastries, sweets, and fried and fast foods had much higher levels of plaques and tangles in their brain tissue, the study found.

The Mediterranean diet is rich in vegetables.
The Mediterranean diet is rich in vegetables. (9News)

Which food was the most helpful in reducing buildup? Green leafy vegetables, which are packed with bioactives, chemicals in foods that reduce inflammation and promote health. Examples of bioactive compounds include vitamins, minerals, flavonoids (antioxidants) and carotenoids (pigments in the skin of vegetables).

The brain tissue of people who ate the most leafy greens looked nearly 19 years younger in plaque buildup when compared with those who ate one or fewer servings per week, a statement on the study said.

“The combination of different nutrients and bioactives in green leafy vegetables make them unique,” Agarwal said. “They are very rich in many bioactives, flavonoids and lutein, which is important for brain health.”

There are different hypothesis on why lutein might be helping with the overall integrity of the brain,” she added, “such as reducing oxidative stress and inflammation.”

The most impressive impact of the diets was on beta-amyloid buildup, not tangles, and “the inverse association with beta-amyloid load was stronger for the Mediterranean diet than for the MIND diet,” the study said.

There was some reduction in tau tangles, the other key marker of Alzheimer’s, but it was not as robust as that for amyloid, Agarwal said. However, Agarwai and her team conducted another study that found that eating berries, a key part of the MIND diet, was helpful in reducing tangles in the brain.

“We still need to really tease apart what exactly is happening,” she said. “But overall, these diets are rich in the essential nutrients and bioactives which reduce overall inflammation and oxidative stress in the brain and probably leading up to less accumulation of amyloid plaques and tangles.”

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February 11, 2023

29 people share how they wind down before going to sleep

Filed under: Fitness — Tags: — admin @ 3:02 am

Thanks to the glorious event that is sleep, we spend about a third of our life unconscious, with mother nature repairing our bodies and minds the best she can. This is something we all have in common.

But what about those quiet few hours before bed, when we try to unwind after a long day? It’s different for everyone.

Whether it’s doomscrolling on our phones while watching trash TV or lighting a scented candle before beginning a 10-step skincare regimen, we all tend to follow a routine before bedtime.

We’ve asked 30 people to share theirs.

Name: Amy
Bedtime: These days it varies from 7:30 to 9:30.
Wind-down routine: I’m currently in my third trimester of pregnancy so my wind-down routine is looking very different to what it used to be. If I’m absolutely exhausted the routine is simple: have dinner, go for a shower, cover every inch of myself in some form of body oil or butter – which is a non-negotiable these days – a basic skincare routine and then trying to get comfortable in bed with my pregnancy pillow and a stack of others. On other nights I’ll usually go to bed and watch something on TV (hello Married At First Sight) then head off for a shower. Again, the non-negotiable turning myself into a glazed donut routine of body oil and butter in the hopes of preventing any stretch marks and taking the itch out of my stretching skin but when I can be bothered it’s more of a proper skincare routine on my face. Then it’s generally around this time when I go and make myself a snack, which these days is anything from popcorn to ice-cream or whatever sweet treats are in the house. After that I’ll hop in bed and either scroll on my phone until my husband comes to bed, or we’ll watch something together until we’re basically falling asleep and turn the TV off.

Name: Em
Bedtime: I aim to be in bed by 10:30pm on weeknights, however I rarely achieve this more often tucking myself in between 11-12:00am.
Wind-down routine: I enjoy watching one episode of a TV show before having a shower and tending to my religious nighttime skincare routine. I then read ten pages of a book on the couch before toddling off to bed.

Name: Josh
Bedtime: On weekdays, I try and sleep by 11pm if I can help it. On weekends, I can sleep in as necessary, so no bedtime is required. The name of the game is buying myself time so I can function in the morning.
Wind-down routine: I find waking up in the morning a million times harder than going to sleep, so honestly I don’t have much of a sleep “routine.” If I’m out and about after work, my wind-down consists of almost nothing: I brush my teeth and I collapse. I love a nap, and I can basically sleep at the drop of a hat. If I have a more relaxed evening and I need to wind-down, I’ll try and read but it could just as easily be TikTok. I start inexorably rotating onto one side while I’m reading, and if I end up fighting to keep my eyes open, it’s time to sleep.

Name: Maddison
Bedtime: I’m usually in bed by 10pm on a weeknight, 11pm on the weekends. I wake up early even without alarms so I wanna be able to get a good nights sleep.
Wind-down routine: After brushing my teeth I usually hop into bed for some time on my phone. Generally I watch about 10 to 20 minutes of TikTok and then put my phone away to have a chat with my partner before we go to sleep. Usually we just talk about what we’ve got on tomorrow, a TV show we’re watching or other chill topics – nothing serious. Having some time without our phones just chatting makes it a lot easier to fall asleep too, I’ve even nodded off in the middle of conversations with him.

Name: Nadia
Bedtime: Between 10.30pm and 11pm on weekdays and around 11.30pm to 12.30am on the weekends.
Wind-down routine: I have quite a strict bedtime routine. It starts off with brushing my teeth and then doing my skincare. After that I moisturise my décolletage area with my lavender scented cream and then my sleep lip mask. I use the lip mask throughout the day but I always wear it to bed too! I have a lavender spray I spritz on my pillow just to create a nice smell in the area. I always have a drink of cold water and then scroll TikTok for about 10 minutes. I then put on my relaxing music, pop on my silk sleep mask and off to sleep I go. On weekends it’s relatively similar. However, instead of TikTok, I might watch a show or a movie instead.

Name: Laeeqa
Bedtime: Between 12.30am and 1am. I try to go to bed earlier but I always want to have ‘me time’ after working and putting my daughter to bed.
Wind-down routine: I have a shower, clean my teeth, do a leave-in conditioner and some sort of variation of my skin care before hopping in to bed to chuck on whatever show I’m bingeing at the moment. I usually ask my partner all the weird and wonderful questions like “would you still love me if I was a tree?” and spend some time on TikTok before shutting off to do it all again the next day!

Name: Samuel
Bedtime: I usually get into bed between 1am and 2am, expecting to actually try to fall asleep an hour or so after that. People usually freak out when I say this is my usual schedule, but I’m a total night owl so it works for me.
Wind-down routine: I basically do everything that any guide to getting better sleep tells you not to do… and I refuse to change my ways. The only thing I do right is brush my teeth before bed. When I get in bed I’ll respond to all of the messages from friends that I didn’t get to during the day, probably check my work emails (I’m toxic, I know), and do the day’s Wordle. After that, I’ll scroll my Reddit feed until my eyes start to hurt, at which point I know I’ll be able to get to sleep soundly. I know we’re told not to scroll on our smartphones before going to sleep, but I’ve curated my Reddit feed to only show wholesome, light content (I really like r/whatisthisthing, r/whatswrongwithyourdog, and r/oddlysatisfying), so I actually find that it helps to shut my brain down and relax before trying to sleep.

‘Once it hits 8.30 I’m wiped.’ (Getty)

Name: Stu
Bedtime: 8.30-9.30pm (I’m an early bird).
Wind-down routine: I’m a morning person so my routine would not look out of place at an aged care village. I wind down with my toddler – we have dinner around 6 and I get him in the bath around 7 and we play with bubbles and occasionally listen to music. He likes the James Bond theme music. After I get him dressed I pack my bag for work the next day – I leave the house at 4.50am so if it doesn’t get packed then, it never gets packed. We put him down around 7.30pm to sleep but he ends up singing/chatting for up to an hour! Once it hits 8.30 I’m wiped. My wife and I will occasionally watch something on one of the streaming platforms, but she likes scary shows and I’m a massive wuss. I’d much rather be in an actual murder house than watch a murder house show. If I’m feeling really sore from exercise I’ll roll out my feet and glutes using a golf ball. I don’t have a skincare routine at all… is that necessary for humans? I jump into bed and read my Kindle, I’m on a real Cold War spy kick. Out by 9.30pm without fail. That poor Kindle falls off the bed every night.

Name: Bronte
Bedtime: I have to wake up for work at 5am, so I try for 9pm, but it almost always ends up being 11pm or later.
Wind-down routine: One thing I’ve started doing is putting my phone away around 30 minutes before I go to sleep, so my eyes can have a break from the light and my brain can wind down. If I’m really struggling to fall asleep, I put some (quiet) music on my speaker, but I try to make sure it’s the same song so my brain doesn’t get too excited with any new stimulation, and the repetitive melody lulls me into rest. I’ve also started using a silk pillowcase to try and clear my skin, and the silky surface actually is quite relaxing, it makes me feel like I’m in a spa. So that could be part of my wind-down routine, or it could be a placebo effect!

Name: Jo
Bedtime: Around 7.30pm.
Wind-down routine: I am a very light sleeper so love to go to bed early. Sometimes I am in bed by 7.30pm and read until I fall asleep, then spend about 10 hours waking every hour in a panicked sweat! I also have very strange dreams. But 10 hours of terrible sleep is better than nothing. My teenagers go to bed later than me but once they are asleep they are in a deep, deep sleep. I like to clean up a bit – the kitchen, laundry, take the rubbish out, tidy up – usually while listening to a podcast. Then it’s lights out, reading until I feel sleepy, usually with one or two cats purring next to me.

’10 hours of terrible sleep is better than nothing.’ (Getty)

Name: Kate
Bedtime: Between 10.30 and 11pm.
Wind-down routine: I am practically obsessed with the idea of a sleep routine but don’t actually have one myself. I tend to make sure that by 10pm I’m somewhere between having a shower or collapsing into bed with a cup of tea, but every night is a lottery! I try to make sure I’m not using my phone after 10pm. As someone who struggles to turn their brain off and deals with a bit of insomnia every now and then, I usually write a list for the next day in a notebook or journal just before bed. Other times I’ll read until I feel too sleepy to focus, slap some night cream on and voila.

Name: Kahla
Bedtime: Between 10 and 11pm.
Wind-down routine: I would love to say I have a calming, screen-free wind-down routine, but these days I find it looks like:

1. A round of Mario Kart with my partner, which does my heart rate absolutely no favours.
2. Teeth brushing/skincare.
3. Randomly remembering errands I meant to do earlier in the evening (eg watering plants) and deciding I absolutely have to sort them out right before bed, despite them rarely being that urgent.
4. A mad dash around the house in search of a sleep eye mask. Despite having about five, I somehow manage to leave them all over the place in my early-morning haze and never return them to their rightful home in my bedside table. (If I’m lucky, my partner will have quietly collected them and put one on my pillow ready to go, which is extremely cute.)
5. A quick TikTok scroll before lights out.

Name: Kristine
Bedtime: Between 10 and 11pm.
Wind-down routine: I feel like my bedtime routine would be a lot more zen if my husband didn’t go to bed so much earlier than me most nights. As it is, now I usually use that time to catch up on my TV shows that he doesn’t watch with me, and then have an annoying habit of scrolling through Instagram before getting ready for bed. We have two dogs that sleep inside and we don’t have a doggy door, so last thing before bed I always have to take them outside to do their business. If I’ve got a good book on the go I do try and read for at least 15 minutes before bed, but it’s not as regular as I want it to be!

Bedtime routine
‘I check the news sites and do some Instagram scrolling before my eyelids close.’ (Getty)

Name: Kerri
Bedtime: Depends if I’ve fallen asleep on the lounge beforehand. Usually around 10.30pm.
Wind-down routine: I go to bed and pretend I’m not going to use my device, while all the while, really intending to use both my iPhone and iPad. I check the news sites and do some Instagram scrolling before my eyelids close. I silently wish I’d remembered to put on some kind of face cream, before falling asleep to the sounds of husband and/or one dog snoring on my pillow (true story), while the other two sleep at my feet. Bliss!

Name: Freya
Bedtime: Between 11pm and midnight.
Wind-down routine: I like to shower before bed, do my teeth and my skincare routine. My partner and I do a thing called “Three Best Things” when we get into bed, where we reflect on the good from the day. In contrast to my partner who falls asleep as soon as his head hits the pillow, much to my rage, it takes me quite a while to fall asleep once I am in bed. I will usually put on a podcast (my fave for bedtime is Atlas Obscura) or listen to a Sleep Story on the Calm App.

Name: April
Bedtime: Between 10.45 and 11pm.
Wind-down routine: I’ll have a shower and clean my teeth around 9pm so when I’m falling asleep on the couch watching Netflix I can crawl into bed. I usually try and do a three-step skin routine (vitamin C oil, night cream, bio oil) and if I’m struggling to fall asleep, I’ll listen to some ASMR. Sometimes I’ll read a few pages of a book on my bedside table or do the daily TikTok 10 quiz.

READ MORE: Fitness guru tests military trick to fall asleep in under two minutes

‘If my mind is still active, I’ll do some deep breathing exercises.’ (Getty)

Name: Heidi
Bedtime: Around 9 to 9.30pm. Lame? Sure, but I’m old.
Wind-down routine: Drag kids to bed and collapse on couch with the dogs. Think about having a bath or watching Netflix. Fantasise about watching an entire movie or reading a book. Scroll through phone mindlessly. Wonder why I didn’t just have dogs instead of kids. Crawl to bed.

Name: Brandon
Bedtime: Between 10 and 10.30pm.
Wind-down routine: I asked my wife and she said, “You are literally on your phone until you decide for some reason you don’t want to be on your phone and then you put it down. You don’t even plug it in which is the most annoying thing. And it buzzes all night with messages and alerts and then you just fall asleep without any problem and it’s infuriating.”

Name: Sindy
Bedtime: 10.30pm. It used to be midnight, but now as a dog owner, I am tired all the time. Dog also insists on waking up at 6.30am every day, so I am (begrudgingly) now a morning person.
Wind-down routine: No phone 30 mins before bed, if I can help it. Diligently apply skincare routine, lather on creams and lie very still in bed, letting it all baste. Go over the day with my partner. Pat dog. If having trouble falling asleep, I read the book on my bedside table.

Name: Nick
Bedtime: Eight hours before I need to wake up (typically 11.30pm).
Wind-down routine: After brushing my teeth, I do 60 push-ups, a 60-second plank and a few stretches designed to improve my terrible posture. I’ll read in bed for about half an hour before turning out the lights. Then for the next hour or so I’ll lie in the dark, sitting up every five minutes to look something up on Wikipedia. It takes between 30 minutes and 90 minutes for me to fall asleep, even when I don’t look at my phone at all.

READ MORE: Beat the ‘heat hangover’: Why you sleep awfully on humid nights

Bedtime routine
‘Sometimes I’ll read a few pages of a book on my bedside table.’ (Getty Images/iStockphoto)

Name: Aine
Bedtime: I try to physically be in bed by 9.30pm.
Wind-down routine: My boyfriend recently got a PlayStation 5 so I’ll duck off to bed while he’s playing that. I usually try and convince my dog to come with me, but she’s a night owl too and usually stays by his feet until he packs up. Once I’m in bed, I doomscroll for a while, and then I’ll listen to a true-crime podcast until I fall asleep, and my boyfriend (who is slightly disturbed by my listening habits) diligently pauses it when I do. Lately, though, I’ve discovered the brown noise playlist on Spotify. Brown noise is a bit like pink or white noise, except it’s rougher and sounds like the hum of an airplane cabin when everyone is quietly snoozing. I’ve always slept well on planes. Maybe that’s why.

Name: Jane
Bedtime: 9.30pm, unless I have something I’m super keen to watch on TV with my husband. I’ve never been one for staying up – I’m very much a morning person – and it’s a running joke in my family that you can’t call me after 8pm because I’ll be asleep. My husband is more of an evening person, so it’s not uncommon for me to head off to bed before him. But he’s always thrilled if I can manage to stay up for a bit.
Wind-down routine: Clean the kitchen with hubby after dinner. Read with (or to) the kids and try not to doze off while I’m there in their cosy, sleepy, dimly-lit room listening to their breathing as they fall asleep. Wake up and catch a TV show with my husband (maybe), OR just wash my face, clean my teeth and hop into bed with a cup of bedtime tea and whatever book I’m trying to snatch time to read. I read every night until I’m too drowsy to stop my book falling on my face – sometimes that’s 30 seconds, sometimes half an hour. I know I should have a better routine, but mostly I’m just so excited to get into bed that it doesn’t take much for me to doze off.

Name: Joe
Bedtime: Between 10.30 and 11pm since COVID-19. Prior to the pandemic, I used to be asleep by 9pm.
Wind-down routine: I always start with a shower, then I apply my various skin products, starting with neck, eyes, face and head (I’m bald). Then, I also do my body so I feel delicious and refreshed and ready to lay down. Usually, I’ll light a candle and turn the fan on so the room is cool and well fragranced. After an episode or two and some unhealthy social media scrolling, I’ll try and convince my partner, who is a night owl, to come to sleep. Depending on whether or not he concedes, we’ll then watch an episode of Real Housewives together or lights off. If he’s out, I try to read and then rest. I always have chilled water by my bed and earplugs.

Name: Jess
Bedtime: 11.30pm (but my aim is 10.30pm).
Wind-down routine: I usually shower before bed because I like to be squeaky clean. I do my skincare routine but do things between applying certain products so I can let them sink in. I fill my water bottle with hot water (I like to drink warm/hot water in the morning) and spritz my pillow with lavender spray (I don’t know if it does anything, but it smells nice!). I try to read a book for about 30 minutes (just finished Diana Reid’s Love & Virtue), but I usually get drawn back to my phone for a few final Instagram scrolls… Then right before bed I’ll pop on my night cream and hand cream, and try to fall asleep to whatever sleep story my partner has turned on.

READ MORE: Why some people are ‘too hot’ to sleep with

Bedtime routine
‘I do my skincare routine but do things between applying certain products so I can let them sink in.’ (Getty)

Name: Rosalyn
Bedtime: Different work times means different bedtimes. If I’m up early it’s about 10pm, if I start late, it’s about 11.30pm.
Wind-down routine: Shower, brush teeth, facial cleanser and moisturise. I make sure the cats are settled and scroll through Facebook for about 40 minutes before lights are off. If my mind is still active, I’ll do some deep breathing exercises to relax and drift off.

Name: Nicholai
Bedtime:
Between 9.30 and 10pm.
Wind-down routine: Around the 8.30-9pm mark I make sure I’ve got lunches and my work stuff all ready to go. Then I’ll wash my face and teeth before aimlessly scrolling on YouTube and getting through a couple of pages of whatever I’m reading. At around 9.30 or 10pm, I’ll put on white noise then off to sleep. If I’m not sleeping by 12 then I’ll take melatonin.

Name: Carina
Bedtime: Between 10 and 10.30pm.
Wind-down routine: I know I shouldn’t, but I’m usually watching TV to wind down right before bed. But within the hour leading up to the moment I jump into bed, I start turning most of the lights off in the apartment so the TV is the only thing glowing. This usually (depending on what’s on) leaves me falling asleep on the couch. It’s not for everyone, but as someone who’s pretty good at falling asleep, it works for me!

‘I always fall asleep on the couch and wake up around 4 or 5am.’ (Getty)

Name: Gerome
Bedtime: Between 12 and 1am.
Wind-down routine: I can ONLY sleep if I’ve showered. So I usually shower around 12am, followed by a quick skincare routine (I watch too much K-Drama so I’m all about it now), once I’m done with that I’ll chuck on Netflix with my latest K-Drama show (Hometown Cha-Cha-Cha) and I’ll probably be asleep by the second episode in. I always fall asleep on the couch and wake up around 4 or 5am and then move to the bed. I don’t really use my phone from 8pm until 9am the next morning. I feel like the absence of any social media during that time makes the sleep so much more peaceful.

READ MORE: When to stop drinking caffeine to get a good night’s sleep

Name: Julia
Bedtime: 8.30 to 9.30pm. 10pm at the very latest.
Wind-down routine: First, I will get my dog ready for bed which involves a quick brush and some kisses on the head. Then I will clean my teeth, get into bed and either read my book or listen to a podcast until I fall asleep. Always by myself because my fiancé doesn’t go to bed until about 11.

Name: Emily
Bedtime: An ambitious 10pm but 11pm in reality.
Wind-down routine:
I will do my skincare routine after a shower and sometimes have a cup of tea before brushing my teeth. I’ll then scroll TikTok or watch something on my laptop before going to sleep.

Bedtime routine
‘I’ll wash my face and teeth before aimlessly scrolling on YouTube and getting through a couple of pages of whatever I’m reading.’ (Getty Images/iStockphoto)

Name: Sarah
Bedtime: Usually between 9.30pm and 10pm depending on what time I start work the next day. Sometimes I struggle with insomnia and going to bed late makes me anxious.
Wind-down routine: Clean my teeth, pluck my eyebrows, put on my face creams and get it to bed while waiting for my partner to finish up his work (he’s a writer and is not a morning person so often is still typing). We then watch whatever show we’re on in bed on my iPad or his laptop (The Leftovers currently, just finished Sex Lives of College Girls). We then go through a whole soppy routine where he brings the cat from wherever he’s wandering so I can kiss him goodnight before he goes to ‘his room’ (the laundry) as otherwise, he won’t sleep the whole night without waking us up by jumping on us within 10 minutes of switching the light off. He likes my partner to put him to bed. After the show, I scroll through Instagram and read Apple News one last time (must stop).

Name: Matt
Bedtime: Between 10.30 and 11pm.
Wind-down routine: I usually chill out by watching some TV before having a shower and brushing my teeth. I’ll hop into bed, and if I can’t sleep or if my dog Pip is snoring loudly, I’ll chuck on a boring podcast.

Name: Tim
Bedtime: Between 12.30 and 1am.
Wind-down routine: I am definitely one to keep delaying going to bed to extend the day as long as I can, even if I know I have to be up early the next day. There’s a sense of not wanting to waste my free time despite knowing full well sleep is good for me. My partner goes to bed much earlier than I do so I like to use the last few hours of the day alone, catching up on things I’ve set aside to read or shows I’m watching to get my mind away from work. The only thing I do right before bed is brush my teeth. I try not to doomscroll in bed but how long I last depends on how tired I am. If I can’t sleep I’ll put on headphones and play some calmer music, that usually works.

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Too hot to sleep? Here’s five tricks to try

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February 7, 2023

Healthy lifestyle may mean lower risk of long COVID, study says

Filed under: Fitness — Tags: — admin @ 5:02 am

People who have a healthy lifestyle before COVID-19 infection may have a lower risk of long COVID than their peers, a new study says.

The study, published Monday in JAMA Internal Medicine, looked at almost 2,000 women who reported a positive COVID-19 test between April 2020 and November 2021. The participants were enrolled in the Nurses’ Health Study II, which has been surveying more than 100,000 US nurses since 1989.

READ MORE: Top five reasons you might be struggling to fall asleep

The symptoms of long COVID you need to look out for. (Nine)

The researchers looked at six modifiable lifestyle factors that they defined as healthy: a body-mass index between 18.5 and 24.7, never smoking, moderate alcohol consumption, a high-quality diet, seven to nine hours of sleep per night and at least 150 minutes per week of moderate to vigorous physical activity.

They found that a healthy pre-infection lifestyle was associated with a lower risk of COVID-19 symptoms that lasted four weeks or longer. Women who met five or six of the criteria for a healthy lifestyle had almost half the risk of long COVID as women who met none of the criteria.

READ MORE: The gadget that will cool your drink in 60 seconds

“These associations were mainly driven by healthy body weight and adequate sleep,” the researchers wrote in the study.

The women who had a healthier lifestyle and got long COVID had about 30 per cent lower risk of symptoms that interfered with daily life.

The researchers speculated that the findings might be partly explained by the link between these lifestyle factors and chronic inflammation, immunity or blood clotting problems.

READ MORE: Dietitian shares her ‘ins and outs’ for 2023

Beautiful fit young woman having a stretch in her home gym on the terrace
Exercise is one element of maintaining a healthy lifestyle. (iStockphoto)

However, they also noted that the study’s generalisability is limited because it looked only at middle-aged female nurses who were predominantly White. Other limitations include the use of self-reported data and a lack of understanding about the risk of long COVID with different strains of the coronavirus.

Previous research has linked lifestyle factors with the risk of severe COVID-19 infection, hospitalisation or death, they noted, as well as overall disease and mortality.

“In the past decades, scientists have accumulated evidence that healthy lifestyle is good for overall health. However, in the U.S. for example, 70 per cent of the population do not have a healthy body weight and 30 per cent do not sleep enough.

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Findings from this study suggest that simple lifestyle changes, such as having adequate sleep, may be beneficial for the prevention of long COVID,” lead study author Siwen Wang, a research fellow in the Department of Nutrition at the Harvard T.H. Chan School of Public Health, said in a statement.

This article is republished from CNN under a Creative Commons license. Read the original article.

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January 23, 2023

The five tests doctors want you to keep up with in 2023

Filed under: Fitness — Tags: — admin @ 2:01 am

It’s the new year and that means many have likely set themselves some resolutions surrounding their health.

But while many may have struggled with keeping to some of their New Year’s resolutions in the past, we can guarantee these are quite simple. All you need to do is have a few tests done. 

Medical experts from Pathology Awareness Australia are encouraging all Aussies to stay up to date with these pathology tests in 2023. Not only is it better for you health, but they could just save your life.

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The new year’s resolution testing that’s easy to keep. (Getty Images/iStockphoto)

Pathology tests can pick up on health concerns early when they are at their most treatable. In fact, the tests can assist with more than 70 per cent of all diagnoses and almost all cancer diagnoses.

These tests can also help monitor and manage these conditions. 

And they can also be used to help classify the future risk of disease, which is quite important. 

So, here are the five tests pathology experts want Aussies to keep on top of in 2023:

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1. Cervical Screening Test (CST)  

The Cervical Screening Test is a test used for the HPV virus which is known to cause most cervical cancers. 

In July of 2022, the self-sample collection became available to those with a cervix aged 25-74 meaning those being tested no longer needed their GP to complete the test. 

You can test yourself at home and then drop off the sample at a clinic. (Getty Images/iStockphoto)

“Australians need to be aware that prevention of cervical cancer requires regular screening as well as HPV vaccination for those who are eligible. Young people who have been vaccinated are not protected against every type of HPV so still need to be tested,” According to APP Professor Marion Saville AM said.

It is recommended for those aged between 25-74 to have a cervical screening test every five years. 

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2. Liver Function test (LFT)

The Liver Function Test is made up of multiple blood tests that determine how well a person’s liver function is. 

This particular test can detect substances in our blood such as proteins and enzymes which are produced and released by our liver cells when they’re damaged.

APP recommends Aussies talk with their GP’s to understand which liver function tests to do based on symptoms as well as personal and family health history. 

Behaviours such as excess and increased alcohol consumption as well as reduced exercise can have a negative impact on liver health, so it’s important to get checked. 

3. HbA1c (Type 2 Diabetes)

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This test is the one that can diagnose and monitor type 2 diabetes. According to experts, it’s recommended for those aged 45 years and older to talk to their doctors regarding when and how often they should be tested for type 2 diabetes. 

The test measures the amount of blood sugar (glucose) attached to your haemoglobin which is the part of your red blood cells that carries oxygen from your lungs to the rest of your body. 

Type 2 diabetes symptoms often take several years to develop. Some people don’t notice any symptoms at all. (Getty Images/iStockphoto)

As it can take up to seven years for symptoms of diabetes to show in some people, during this time diabetes can cause damage to the kidneys, heart, and eyes, so it’s very important to get onto it quickly. 

4. Bowel Cancer Screening  

Experts recommend that Australians aged 50 and up take part in the National Bowel Cancer Screening Program (NBCSP) every two years. The great thing is that this screening test can be done at home and takes just 5 minutes. 

Dr Nick Musgrave, Anatomical Pathologist and Ambassador for Pathology Awareness Australia is urging Aussies to be aware of screening importance. 

He said, “For some, bowel cancer will have minimal symptoms until late in the disease, making an early diagnosis without a screening test difficult.”

More than 90 per cent of bowel cancer cases are successfully treated when caught early and from this, PPA encourages all Australians to keep up to date with this test. 

Reducing alcohol intake as well as being physically active and maintaining a healthy weight can reduce the chance of developing bowel cancer. (Canva)

5. Prostate Specific Antigen (PSA) Test

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This particular test is used to screen for prostate cancer by measuring the level of prostate-specific antigens in the blood. 

This testing can assist in prostate cancer detection and diagnosis at an early stage. 

According to PPA prostate cancer is now the most commonly diagnosed cancer in Australia so early detection is vital.

In Australia, it is recommended for men to have a PSA blood test every 2 years from the age of 50 to the age of 69. For those with a higher-than-average risk, such as those with a family history, regular testing can start earlier. 

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