Opt for stairs over escalators for significant long-term health benefits.
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Want to boost your health this year? Small lifestyle changes can significantly impact your longevity.
According to Nicholas Kemel from the University of Sydney, just five extra minutes of sleep, two minutes of moderate to vigorous exercise, and half a serving of veggies daily can potentially extend your lifespan by a year.
It’s common knowledge that adequate sleep, exercise, and a nutritious diet contribute to longevity. Numerous studies have highlighted the lifespan differences between individuals following healthy versus unhealthy eating patterns. For instance, observing adults who adhere to World Health Organization physical activity guidelines shows significant benefits, recommending at least 150 minutes of moderate-intensity exercise weekly.
Yet, the effects of minimal lifestyle adjustments on lifespan and health expectancy remained unclear.
To address this, Koemel and his team analyzed data on sleep, diet, and exercise habits from around 60,000 adults aged 40 to 69, gathered from the UK Biobank project. Participants reported their food intake over the past year, with their diet scored from 0 to 100 based on healthiness. Several years later, wearable exercise trackers monitored their activity and sleep for one week, followed by an eight-year tracking of health and mortality records.
This research identified the least healthy 5% of participants, averaging only 5 hours of sleep, 5 minutes of exercise daily, and scoring about 35 on the dietary scale.
Using statistical modeling, researchers estimated that those who improved their habits by sleeping five more minutes, exercising two additional minutes, and consuming half a serving more of vegetables each day lived, on average, an extra year compared to the least healthy group.
Interestingly, combining minor lifestyle adjustments yielded similar longevity outcomes as making substantial changes to a single habit. For example, simply increasing sleep by 25 minutes without altering diet or exercise can be beneficial, Koemel explains. “Lifestyle integration amplifies benefits while reducing demands on individual actions.”
Compared to the unhealthiest group, those who slept an extra 24 minutes, engaged in four more minutes of moderate-vigorous exercise, and increased their vegetable intake could potentially gain four more years of disease-free living, avoiding conditions like dementia, cardiovascular disease, chronic obstructive pulmonary disease, and type 2 diabetes. “This is a groundbreaking finding—individuals may not only live longer but enjoy more quality years,” Koemel adds.
Koemel’s estimates suggest that an average participant—who sleeps around 7.6 hours, engages in 31 minutes of moderate-to-vigorous exercise daily, and has a dietary score of about 54—can achieve similar benefits through small adjustments.
Another enlightening study this week assessed mortality and exercise data from adults over 64 in Norway, Sweden, and the U.S. Researchers, including Ulf Ekelund from the Norwegian School of Sport Science, utilized statistical models to predict that if the majority of the population (excluding the top 20% most active) engaged in just five additional minutes of vigorous activity daily, about 10% of deaths could be avoided over the next eight years.
However, both studies note limitations. As pointed out by Alan Cohen from Columbia University, dietary recall surveys may be inaccurate due to memory lapses, and a week’s tracker data may not reflect overall habits accurately.
Further research is essential to understand the duration of lifestyle adjustments required for noticeable effects. Additionally, it’s vital to investigate how these findings vary across different age demographics and whether they apply to non-Western, low- and middle-income settings, where physical activity, dietary habits, and chronic disease prevalence differ significantly.
Training without interruption fosters self-control
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Olivia Rems, a mental health researcher at the University of Cambridge and author of the book This is How You Grow After Trauma, provides insights into developing a healthier mindset. Her extensive research spans the mental health landscape in high-risk environments, such as the construction industry, and aims to assist women from disadvantaged backgrounds in reducing anxiety. Here, she shares three evidence-backed strategies to bolster your well-being, enhance self-control, and empower you to achieve your goals.
1. Engage in Small Daily Actions to Cultivate Self-Control
The findings from my research team at the University of Cambridge, alongside years of seminars and discussions, indicate that self-control is a crucial aspect of happiness. It fosters a sense of calm and enhances life satisfaction. Self-control involves the ability to think, act, or behave in accordance with your intentions, even when faced with challenges. Similar to a muscle, the more you exercise self-control, the stronger it becomes.
Numerous studies support this notion. In one research effort, participants faced self-control tasks, such as maintaining a grip on an object or avoiding thoughts about polar bears—a challenging directive. Post-experimental analysis revealed that those who engaged in daily self-control activities for two weeks displayed improved resilience in subsequent tasks compared to a control group. This suggests that consistent practice in self-control, even in minor ways, leads to lasting improvements across various life domains.
2. Avoid Daydreaming
Studies reveal that we often spend over a third of our day daydreaming, which can hinder productivity. While some daydreaming has its benefits, researchers from Harvard found that wandering minds are typically less happy. Their research revealed that distraction from current tasks negatively impacted participants’ overall well-being, even if the daydreams were pleasant. Being aware of the drawbacks of mind wandering empowers you to refocus your thoughts on tasks that enhance your happiness and productivity.
3. Craft Your Life Script
As you reflect on your goals for the year, consider what your life script would entail. What habits do you wish to cultivate? What achievements do you aspire to reach? Assess your current satisfaction in key life areas on a scale of 1 to 10, honing in on those you wish to improve. Focus on small, actionable steps to increase your satisfaction levels, as sustainable changes are key. For example, specify your goals with clarity, such as “I want to exercise for 20 minutes in the morning” rather than vague aspirations.
Research indicates that motivation often follows action. Therefore, start small—set achievable goals that lead you toward greater aspirations. Incremental progress can facilitate significant life changes.
Do you really need to invest in a new TV? The allure of the latest features and massive screen sizes is strong, but exercising a bit of patience could save both money and the planet. You can enhance your viewing experience with some straightforward tips and tricks.
It’s understandable to feel Fomo. In the past, buying a new TV was typically only necessary when the old one failed completely. Back then, all TVs seemed quite similar, offering nearly the same features.
The landscape today is vastly different. Every year introduces a new selection of high-tech flat screens that surpass previous models in clarity. What was once a simple box is now a sophisticated piece of technology, often displayed on your wall as art.
But I can relate to your frustrations. It doesn’t take long for even the latest screen’s brilliance to feel a bit lackluster. My smart TV’s picture quality seems to fade, and its operating system feels sluggish with each passing month. Apps lag, and navigating menus seems cumbersome. And in the back of my mind, the thought of a shiny new OLED creeps in.
But is that truly necessary? I’m here to suggest that you can delay that purchase and enhance your TV experience with a few adjustments and perhaps some budget-friendly gadgets.
Upgrade Your Smart TV OS
One of the telltale signs that a TV is nearing the end of its useful life is its smart platform. All reputable shows today connect to streaming services and smart home functionalities, but as more advanced software emerges, older platforms naturally fall out of favor. If your streaming apps no longer receive updates and the interface feels sluggish, it’s a sign.
While it’s disappointing, your TV doesn’t have to head to the landfill just yet. You can breathe new life into it by simply adding an affordable streaming dongle. Devices like Amazon’s Fire TV Stick, Roku’s Streaming Stick, or Google TV Streamer, plugged into a spare HDMI port, can revamp your streaming setup with quicker interfaces, contemporary services, and handy voice search features.
Amazon offers both HD and 4K streaming sticks, with the basic 1080p option priced at £39.99 and the 4K model starting at £49.99.
Amazon Fire TV Stick HD
£39.99 on Amazon £39.99 at John Lewis
Not an Amazon Prime member? Consider the Roku 4K UHD Stick instead. It provides a wide array of streaming apps and services for under £50. The Google TV streamer with built-in Chromecast serves a similar purpose at £99.
Roku 4K Streaming Stick Plus
£24.99 at Argos £39.99 at Currys
Most TVs have a spare USB port for powering the stick, so you won’t even need an extra cable plugged into the outlet.
Alternatively, elevate your viewing experience by opting for Sky Stream. This compact device offers a full suite of premium Sky channels, including movies and sports, plus built-in apps like Netflix, Apple TV, Disney+, Prime Video, and UK broadcasters. The basic subscription starts at £15 per month and includes Sky Atlantic, Netflix, and Discovery+.
The innovation lies in its reliance on your Wi-Fi network, eliminating the need for a dish or antenna. Unlike traditional satellite boxes, it doesn’t come with a built-in hard drive—your recordings are stored on your personal video recorder (PVR) in the cloud, so you won’t run out of space.
Smart Tricks That Actually Work
It might seem unusual, but if you aren’t facing specific tech issues, consider adjusting the lighting in your room for an improved viewing experience. Rearranging lamps to avoid glares and replacing harsh ceiling lights with softer backlighting can create a more enjoyable atmosphere. Installing lights behind the screen can lessen eye strain and enhance perceived contrast. This technique, known as bias lighting, is used in professional settings.
For a bigger view, try moving closer to your TV. While it may sound odd, there’s a clear link between screen resolution and viewing distance.
In the era before HD, lower resolutions often justified a greater distance. However, modern 4K UHD and even 8K TVs feature such high pixel densities that you can sit much closer without eye fatigue.
Ideally, your couch should be placed 1.5 times the distance from the screen. For a 55-inch TV, this translates to a distance of about 2 meters. If comfortable, don’t hesitate to sit closer. Watching native 4K content provides you with richer detail and textures.
Best Times for Watching Movies with Lights On
Ambient lighting can significantly enhance the visual quality of some shows and movies. Photo: SeventyFour/Getty Images
If you enjoy dark, atmospheric films but find that your LED TV appears washed-out in low light, you don’t need to rush for an OLED upgrade. There’s a simple solution.
LED backlighting enables vibrant images under bright conditions, but in dim settings, it enhances the visibility of backlighting and softens the black levels. Watching your LED TV in a room with ambient light can lead to a more natural image, helping black tones stay genuinely black instead of gray.
Maximize Your Current Setup
If your TV’s visuals appear dull or unnatural, it’s possible that the backlighting may be weakening. For a quick adjustment, navigate to the settings menu.
You’re likely viewing the Standard Picture setting, which is typically the default. Try switching to Dynamic or Vivid mode. This can enhance the colors in your visuals and give them more vibrancy.
Not All HDMI Settings Are Created Equal
If the image still seems muted, double-check your HDMI configuration. When consuming HDR content from external devices like set-top boxes, game consoles, or UHD Blu-ray players, an underwhelming visual experience may indicate that HDR isn’t being utilized.
[画像] or [一般設定] Check the HDMI settings in your menu. This is generally labeled as either standard or optimal (or enhanced). Selecting Optimal will let you view both 4K UHD and HDR signals coming from the source.
Conversely, if your HDR content appears too dark and you picked your TV up at a bargain during Black Friday, it may not possess the necessary brightness for effective HDR viewing (despite marketing claims). In this scenario, setting HDR to standard will yield a brighter overall image while retaining 4K resolution.
Enhance Your TV Audio With a Soundbar
If your TV’s audio is less than ideal and clarity is slipping, a soundbar could be the simplest and most effective upgrade.
It’s common for flat-screen TVs to produce mediocre sound quality. Even the latest models often struggle due to their slim designs, which leave minimal space for robust speakers, resulting in disappointing audio. A well-chosen soundbar not only increases volume but also improves clarity and creates a rich soundstage, restoring a full auditory experience missing from built-in TV speakers.
For smaller TVs (around 43 inches), the Sharp HT-SB700 is a solid choice. This Dolby Atmos soundbar, spanning only 640mm, delivers 140W and represents fantastic value.
Sharp HT-SB700
£89 at Tesco £89.99 at Currys
For larger TVs, consider the £999 Samsung HW-Q990F. This impressive soundbar is 1,309mm wide, houses 23 speakers, outputs a total of 756W, and comes equipped with a wireless subwoofer and two wireless rear speakers for a fully immersive cinematic sound experience.
Samsung HW-Q990F Soundbar
£999 at John Lewis £999 at Currys
When All Else Fails – It Might Be Time to Invest in a New TV
That said, certain scenarios warrant upgrading to a new TV. If it tumbles from its stand and you find yourself watching through what resembles 80’s retro visual effects, it’s time to recycle it (and we encourage you to do so) recycle electrical products.
Likewise, if the design feels outdated (I’m referring to those bulky TVs with absurdly wide bezels), an upgrade is justifiable. Wide bezels are unlikely to return to fashion. And if you’re truly drawn to OLED technology, I won’t deter you. The allure of OLED screens is so captivating that they can make even the dreariest TV shows seem appealing.
However, if your concerns stem merely from performance inconsistencies with your trusty older model or a desire for a smarter, interconnected user experience, considering alternative solutions may be a more prudent route to avoid an unnecessary major purchase.
For additional insights, check out our articles on when to upgrade your laptop and how to extend the life of your smartphone.
Steve May is an expert in technology and home entertainment, with over 30 years of experience covering all things television; from the slimmest, brightest screens to sound systems that rival commercial cinemas. When not delving into tech, you’ll often find him binge-watching series or organizing his Blu-ray collection.
AI relies on data centers that consume a significant amount of energy
Jason Alden/Bloomberg/Getty
Optimizing the choice of AI models for various tasks could lead to an energy saving of 31.9 terawatt-hours this year alone, equivalent to the output of five nuclear reactors.
Thiago da Silva Barros from France’s Cote d’Azur University examined 14 distinct tasks where generative AI tools are utilized, including text generation, speech recognition, and image classification.
We investigated public leaderboards, such as those provided by the machine learning platform Hugging Face, to analyze the performance of various models. The energy efficiency during inference—when an AI model generates a response—was assessed using a tool named CarbonTracker, and total energy consumption was estimated by tracking user downloads.
“We estimated the energy consumption based on the model size, which allows us to make better predictions,” states da Silva Barros.
The findings indicate that by switching from the highest performing model to the most energy-efficient option for each of the 14 tasks, energy usage could be decreased by 65.8%, with only a 3.9% reduction in output quality. The researchers believe this tradeoff may be acceptable to most users.
Some individuals are already utilizing the most energy-efficient models, suggesting that if users transitioned from high-performance models to the more economical alternatives, overall energy consumption could drop by approximately 27.8%. “We were taken aback by the extent of savings we uncovered,” remarks team member Frédéric Giroir from the French National Center for Scientific Research.
However, da Silva Barros emphasizes that changes are necessary from both users and AI companies. “It’s essential to consider implementing smaller models, even if some performance is sacrificed,” he asserts. “As companies develop new models, it is crucial that they provide information regarding their energy consumption patterns to help users assess their impact.”
Some AI firms are mitigating energy usage through a method known as model distillation, where a more extensive model trains a smaller, more efficient one. This approach is already showing significant benefits. Chris Priest from the University of Bristol, UK notes that Google recently claimed an advance in energy efficiency: 33 times more efficient measures with their Gemini model within the past year.
However, allowing users the option to select the most efficient models “is unlikely to significantly curb the energy consumption of data centers, as the authors suggest, particularly within the current AI landscape,” contends Priest. “By reducing energy per request, we can support a larger customer base more rapidly with enhanced inference capabilities,” he adds.
“Utilizing smaller models will undoubtedly decrease energy consumption in the short term, but various additional factors need consideration for any significant long-term predictions,” cautions Sasha Luccioni from Hugging Face. She highlights the importance of considering rebound effects, such as increased usage, alongside broader social and economic ramifications.
Luccioni points out that due to limited transparency from individual companies, research in this field often relies on external estimates and analyses. “What we need for more in-depth evaluations is greater transparency from AI firms, data center operators, and even governmental bodies,” she insists. “This will enable researchers and policymakers to make well-informed predictions and decisions.”
While living with my parents, my mother claimed she could always sense when my period was imminent. I vividly recall the chaos that ensued when she mistakenly purchased chicken breast instead of thighs on the evening I was tasked with cooking.
Such dramatic reactions are typical of premenstrual syndrome (PMS), which is a central topic in the book The Brain of the Times: The New Science of How We Understand PMS. The author, Sarahill, who has previously examined the impact of birth control on the brain, outlines methods for managing PMS symptoms with a focus on lifestyle adjustments.
Women’s health has been largely overlooked in the scientific arena for years. Hill, who possesses a PhD in evolutionary psychology and leads a health and relationship lab at Texas Christian University, is in a good position to address these gaps. Unfortunately, her arguments can sometimes feel superficial.
At one point, she links PMS to the notion that women are told to burn an average of 2,000 calories. This implies that researchers should consider an additional 140 calories during the luteal phase of the menstrual cycle. Hill posits that adherence to these guidelines leads to cravings and misconceptions about food, which can exacerbate the issue.
Any woman paying such close attention to her caloric intake is unlikely to dismiss a 140-calorie snack for the sake of anecdotes. To me, Hill’s reasoning appears to overly simplify the onset of PMS.
Although she references plenty of scientific studies, Hill seldom shares details regarding participant numbers or the duration of interventions, which are critical since small studies often overlook various genetic factors.
The potential genetic influence on PMS is another topic that Hill only lightly touches on. While no specific genes linked to PMS have been identified, the condition is reported to occur more frequently in identical twins compared to fraternal twins. Given this, it’s not surprising that genetic factors could also play a role in different menstrual cycle aspects.
Hill frequently suggests symptom relief through inadequately tested supplements, increased sun exposure, and varying exercise routines throughout the menstrual cycle (though the last point may hold some merit). However, acknowledging that severe symptoms could stem from genetic factors rather than merely lifestyle choices would be beneficial.
One thing I concur with Hill about is the need for further research at various menstrual cycle stages to understand how these phases affect responses to psychological treatments like drug metabolism. I also agree that it may be easier to cope with mood swings by recognizing them as natural reactions to hormonal changes, potentially alleviating my anxiety about chicken.
I didn’t finish The Brain of the Times with any groundbreaking insights on reducing PMS. Nevertheless, every book on women’s health contributes to destigmatizing issues like PMS and could encourage more extensive research.
Mobile phone chargers require precise quantum measurements
ShutterStock/Zoomik
If you’re anything like me, your smartphone is almost always connected to a charger. What we often overlook is that the capacity to safely conduct intricate quantum measurements in cutting-edge physics hinges on safety standards.
To grasp this, consider what occurs when you connect the charger to a standard socket. The electricity flowing from the outlet exceeds 100 volts, yet the charger is engineered to reduce it to around a dozen volts as it reaches the phone. Without this voltage reduction, the device would be damaged.
Essentially, the precise voltage matters in a specific way. But how can one truly know the value of a single volt? Moreover, when reporting voltages, can we fully trust the manufacturers of phone chargers?
This may appear to be merely a scientific query; however, in the U.S., the volt has a legal definition established in 1904, governed by the National Institute of Standards and Technology (NIST). Various countries maintain their own national measurement units for the same purpose, such as the UK’s National Physics Institute.
For volts, NIST’s definition has relied on quantum devices for over three decades. In this process, the metrologist begins with a series of superconducting junctions—like crosswalks in narrow superconducting regions separated by insulation—and exposes them to microwaves of extremely specific frequencies. This stimulates a purely quantum phenomenon that creates voltage differences across junctions. The number of volts contributing to this difference is directly linked to two of the universe’s fundamental constants. This allows scientists to define a volt based on what we understand as foundational to our physical reality.
Specifically, the two constants involved are Planck’s constants that connect the charge of an electron—a fundamental quantum particle—to the energy of a photon (a quantum particle of light) and its frequency. Remarkably, the connection between charging a mobile phone and the most basic elements of the quantum realm is quite brief.
However, volts are not solely entrenched in the quantum realm. In fact, in 2018, metrologists globally unanimously voted to redefine several entries in the International System of Units (SI Units) with close ties to microscopic details.
Some unit changes were quite radical. For instance, kilograms are now defined in terms of a combination of Planck’s constant, the speed of light, and the frequency at which electrons in a specific type of atomic clock “click,” derived from platinum alloy polished only by the hide of endangered European goats. If you’ve recently stood on a scale at your doctor’s office, you’re witnessing how quantum physics influences the numbers displayed there.
The shift towards quantum-based definitions of units underscores the remarkable scientific advancements achieved in the past decades concerning our understanding, control, and exploration of the microscopic world. For example, I spoke in January with Alexander Epri at the University of Colorado Boulder, a key player in developing some of the most accurate clocks globally. “Frequency measurements have reached unprecedented levels of precision,” he noted. The frequencies from these clocks are linked to the electron transitions between energy levels within atoms, governed by quantum physics.
This extraordinary control over quantum systems places humans at the “top tier” of quantum measurements, yielding benefits beyond merely defining time. For example, atomic-based clocks may play vital roles in next-generation early warning systems for earthquakes and volcanic activities.
Moreover, the move towards quantum methodology could democratize access to the world’s premier metrics. Before the 2018 SI unit redefinition, manufacturers, researchers, and technicians needing to validate the accuracy of their devices often had to seek certification at local Metrology Institutes, where certified experts operated. The current standard for certification essentially requires sophisticated labs. “As we’ve mentioned previously, the aim is to put ourselves out of business,” Richard Davis from the International Bureau of Weights and Measures stated, which oversees SI systems. “The entire system has become more adaptable and significantly less Euro-centric.”
“We possess ample equipment, so individuals come to us. However, this redefinition is one of our focal points since people aren’t sending their instruments to us; we’re teaching them how to measure independently,” Jason Underwood explained to me in August. “Currently, this framework operates under the new SI. Our aim is to develop instruments that can establish traceability to the basic constants of the universe.”
He and his team recently introduced a prototype of a quantum device capable of measuring three distinct electrical units simultaneously, including volts. By offering this three-in-one functionality, such devices could make it much simpler and more cost-effective to compare electronic devices against relevant standards, assuming they remain portable.
As we have evolved our understanding of units, what might the future hold? For electrical units like those designed by Underwood and his team, the Quantum Standard has yet to achieve international acceptance akin to the second or kilogram, with further experiments necessary to reach that milestone. Similar innovations are emerging in other parts of the world, including the EU-based Quahmet Consortium.
The concept of the second, too, is fluid, reflecting researchers’ ongoing endeavors to refine atomic-based clocks and redefine our understanding of time measurement. In April, I reported on some cutting-edge timepieces created by an international team on a mission to compare models from Japan, Germany, and other nations. This research is ongoing, and I look forward to sharing more about quantum clocks in the future.
Despite metrologists’ pursuit of stability in definitions, measurement work is inherently variable, tied closely to national funding strategies and international relations. This was evident in 1875, as representatives of the first international measurement treaty confronted political tensions between France and Germany following the Franco-Prussian War. This remains relevant today—as I reported on NIST’s work in August, discussions included the institutional infrastructure’s challenges, highlighted by a proposed 43% budget cut by the Trump administration earlier this year. Though Congress ultimately dismissed this proposal, it underscores the complexities of disentangling Metrology Institute operations from national politics.
My dog, Pepper, is a carefree senior who cherishes bedtime. While his treat might be a motivating factor, he genuinely enjoys the time when we all settle down for the night. He loves short walks, where he takes his time to sniff around.
He also gets excited to see the horses in the nearby fields (which sometimes earns him an extra treat, especially since he used to be scared of them). Many dogs may have their preferences, but these are definitely Pepper’s favorites.
When considering ways to enhance your dog’s life, think about what is commonly important for dogs in general, but also tailor it to your individual pet’s likes.
This finding comes from a study published in Applied Animal Behavior Science, where dogs participated in a two-week class involving either scent work or heel training, followed by judgment bias tests before and after the sessions.
The tests measured how quickly dogs approached an ambiguous bowl placed between locations where food is regularly found versus places where it is never present (the idea being that optimistic dogs expect to find food and reach the bowl faster).
During off-leash walks, allow your dog to utilize his nose. Even on-leash walks, let them explore and sniff around.
Consider scattering treats in safe grassy areas, encouraging your dog to find them using his nose. You can also invest in or create a snuffle mat (a thick rug designed to hide treats); use it around your home when your dog isn’t looking. Alternatively, enroll in a scent class, which can be particularly beneficial for reactive dogs that may respond to certain stimuli with behaviors often mistaken for aggression.
2. Use a variety of snacks
Enhance the rewards used during training. While food is a powerful reinforcement, avoid relying solely on kibble. Experiment with a variety of treats and human snacks like chicken, roast beef, and cheese.
Studies have indicated that dogs are quicker to approach bowls known to contain sausage rather than those with kibble. So, keep in mind that the type of reward matters to them.
Some dogs may prefer a single type of treat, resembling their typical variety over time. Engaging in quick play sessions can also serve as a substantial reward for certain dogs.
If you haven’t adopted a reward-based training approach, it’s time to make a switch. Tools like leashes, prong collars, and shock collars are associated with risks to dog welfare.
3. Make your playtime social
If your dog enjoys the company of other dogs, seek out opportunities for social play. Play is crucial for dogs—especially young ones. Ideally, puppies should participate in closely supervised play sessions in puppy classes to learn about gentle biting and other physical skills.
Play also fulfills an essential social function. While watching your dog play, notice signs like bouncing steps, playful facial expressions, and play bows (where the front legs are on the ground and the back legs are lifted).
Photo credit: Getty
Watch for changes in play activity, such as dogs chasing each other. Older dogs may play less and often prefer to hang out with other dogs instead of engaging in roughhousing or chasing.
If your dog isn’t fond of unfamiliar dogs, stick to interactions with dogs they already enjoy. Conversely, if they don’t particularly like other dogs, spend more time playing with them yourself—it’s also an excellent way to satisfy their playtime needs.
4. Give your dog a safe space
When your dog needs to unwind, provide them with a safe space. This could be a dog bed in a quiet area or a crate with the door left open. Such spaces are vital, particularly in homes with children, or for dogs that may be shy or fearful.
Ensure everyone in the household respects these boundaries. Allow dogs to enter and exit their safe space as they wish and refrain from bothering them. If you need to encourage them out of their safe area, call them rather than forcing them.
5. Get a decent dog bed
Dogs spend a lot of time sleeping, so investing in a quality dog bed is worthwhile. They may not need to mimic your sofa or bed, so disregard assumptions about not letting them on furniture.
Older dogs sleep more than younger adults and might suffer from issues like arthritis, so consider beds that are lower to the ground (for easy access) or provide steps or ramps for reaching furniture.
6. Discover your dog’s preferences
A great tip is to engage in activities that both you and your dog enjoy. Does your dog prefer fetching, pulling, or chasing games? They might also enjoy playing with flirt poles (toys designed for interactive play, akin to cat wands but for dogs) due to their predatory instincts.
Does your dog favor hiking through woods, or visiting parks with splash ponds? Perhaps they just want to cuddle on the couch while watching TV.
Preferences vary by individual dog, so don’t make assumptions. Pay attention to what excites them. Participating in shared activities and spending quality time together can strengthen the bond between humans and their dogs.
Daily moisturizing of your baby’s skin may provide lasting benefits
Nattrass/Getty Images
Regular application of moisturizers to your baby’s skin can potentially lower the chances of developing eczema, though it largely depends on the individual’s risk factors.
Eczema, or atopic dermatitis, is an inflammatory skin condition marked by intense itching and dryness, which can lead to blisters and bleeding. It often begins in early childhood, with many experiencing a decline in symptoms as they age.
To evaluate the effectiveness of moisturizers, Hywel Williams and his team at the University of Nottingham in the UK surveyed over 1,200 parents in the United States whose infants did not have eczema.
Among the infants aged 0-8 weeks, half had a family history of eczema, indicating a higher genetic predisposition to the condition.
The researchers randomly assigned about half of the parents to apply one of five available moisturizers, which were non-prescription options. Parents could select and swap moisturizers as they preferred.
The remaining parents were advised to only use moisturizers as needed, such as when their baby’s skin looked dry. More than half reported using them at least once weekly.
After two years, the research team reviewed the infants’ health records. They found that 43% of the non-moisturizer group had received an eczema diagnosis, compared to only 36% in the moisturizer group. “This represents a significant decrease,” said Michael Cork from the University of Sheffield, UK.
However, upon further analysis, the researchers discovered that moisturizers were effective primarily in babies without close relatives who had eczema. This finding aligns with previous research, highlighted in a study indicating that moisturizers may not benefit those at high genetic risk for the condition.
Individuals with lower genetic risk might develop eczema due to environmental influences like air pollution. Moisturizers are theorized to fill the gaps between skin cells, thus blocking irritants from penetrating the skin and triggering inflammation that manifests as eczema.
In contrast, those with a high genetic predisposition to eczema may already exhibit heightened levels of inflammation, which could limit the protective benefits of moisturizers, Cork noted.
The study did not determine which moisturizer was most effective as parents were not monitored for changing between different options. Further investigation is necessary, Cork stated.
There is a need to explore whether these findings hold true for populations in other countries, suggested Carsten Flohr from King’s College London.
Researchers have created innovative technologies to extract water from lunar soil, potentially offering vital support for future lunar explorers.
Findings published in the journal Joule highlight how this could significantly lower the astronomical cost of transporting water from Earth, which stands at $22,000 per liter ($83,000 per gallon).
If successfully scaled, this technology may play a crucial role in supporting long-term missions on the moon.
Utilizing samples brought back by China’s Chang’e-5 mission in 2020, scientists showed that water can be extracted from lunar materials and used alongside carbon dioxide to produce essential resources. These resources include oxygen for astronauts to breathe and hydrogen-based chemicals that can be transformed into rocket fuel.
“We never fully imagined the ‘magic’ contained in lunar soil,” said Professor Lou Wang, one of the study’s authors from Shenzhen University and Hong Kong’s China University, in a statement.
“The most surprising aspect of our work was the real success achieved through this integrated approach. One stage of lunar 2O extraction and photothermal CO2 catalysts enhances energy efficiency and simplifies infrastructure development.”
This technique employs a photothermal method (which converts sunlight into heat) to facilitate water extraction and the chemical conversion process.
Chang’e-5 lunar samples on display in Beijing, China. The mission returned 1.7 kg (3.7 pounds) of lunar material to Earth in 2020 – Source: Getty
In laboratory tests, the team employed actual lunar soils from Chang’e-5, along with simulated samples, exposing them to CO2 while concentrating light into a batch reactor. The CO2 used in the conversion process can be easily obtained from astronaut exhalations on the moon.
Previous methods for extracting water from lunar regolith lacked direct links to generating other vital resources. This integrated approach indicates a more efficient advancement; however, researchers recognize that significant challenges persist.
The moon’s extreme temperatures, high radiation levels, and inconsistent soil composition complicate efforts to scale this technology. The amount of CO2 produced by an astronaut’s exhalation may not meet the requirements for complete resource recycling, and the catalytic process still lacks the efficiency needed for sustained life.
Nevertheless, this advancement represents a promising leap towards making life on the moon more viable. There is increasing global interest in establishing a long-term human presence on the moon, and leveraging local water resources could be instrumental for deeper space missions.
Energy drinks can enhance your mood, but excessive intake may harm your dental health.
Shutterstock/Francesco de Marc
Calcium-fortified energy drinks may mitigate tooth damage, though the impact on flavor remains uncertain.
Research reveals that dental enamel starts to erode when exposed to liquids with a pH below 5.5.
Investigating solutions, Eric Jacom from the University of Rio Grande and Grande in Brazil, along with his team, experimented with adding calcium and other minerals to standard Red Bull to assess the pH impact.
Notable combinations included calcium, phosphorus, and potassium, raising pH from 3.96 (for standard Red Bull) to 5.27, while dicoum malonate and calcium citrate both increased acidity.
The researchers exposed enamel samples from donated human teeth to these enhanced energy drinks for two minutes, evaluating changes in texture, hardness, and other indicators of enamel erosion.
All calcium-enriched variants showed less effect on roughness compared to the unmodified Red Bull, despite having a lower pH. Experts believe this might be due to calcium’s regenerative properties, which aid in mineral deposition on enamel to repair natural wear.
The formulation containing 2.15 grams of calcium-phosphorus-potassium mix and 2.5 grams of dicoum malate sustained enamel hardness. However, the former offers the most protective benefits, demonstrating a dual action of lowering calcium depletion while reducing acidity.
Future investigations should focus on identifying the optimal calcium formulation and the minimum concentration necessary to minimize enamel erosion, the researchers noted in their paper. Additionally, it is crucial to determine if calcium enhancement influences drink preferences and consumption patterns.
A representative from the UK Soft Drinks Association stated: “It’s important to reiterate that all soft beverages can be safely enjoyed within a balanced diet and healthy lifestyle.
Red Bull has not responded to requests for comment.
Visualize your body as a large sugar container. At birth, this container is empty. As the years progress, you consume sugar and refined carbohydrates, gradually filling the container. Each time you eat again, if the container is already full, the sugar spills over the edges.
This scenario mirrors what happens in your body. When you consume sugar, your body releases the hormone insulin, allowing sugar to enter the cells for energy. If you don’t adequately burn off this sugar, your cells become saturated over time, and they can no longer effectively utilize it.
Upon consuming sugar again, there is so much present that insulin cannot transport any more, resulting in excess sugar entering the bloodstream. This sugar travels in the form of glucose, and an overload – known as hyperglycemia – is a primary indicator of type 2 diabetes.
When excess glucose exists in the bloodstream, insulin’s ability to facilitate the transfer of sugar to the cells diminishes. Many refer to this as insulin resistance, but the root issue is not with insulin itself; it’s that the cells are overflowing with glucose.
High blood sugar represents just one facet of the problem. Not only is there an excess of glucose in the blood, but there’s also too much in all the cells. Type 2 diabetes manifests as an overflow of glucose throughout the body.
In response to this excess, the body produces more insulin to combat resistance, pushing more glucose into the already overcrowded cells to maintain healthy blood sugar levels.
This approach is temporary, as it fails to address the root cause: the surplus sugar. Continuously transferring excess sugar from the bloodstream to the cells only worsens insulin resistance. Eventually, regardless of increased insulin levels, the body cannot force more glucose into the cells.
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So what happens if you don’t eliminate excess glucose? Initially, the body increases insulin production in an effort to drive more glucose into the cells, perpetuating a cycle of resistance.
Glycemic spikes occur when insulin levels cannot keep up with growing tolerance; that’s typically when a diagnosis of type 2 diabetes is made.
Doctors may recommend medications like insulin injections or the drug metformin, but these just continuously clear glucose from the blood, redirecting it into other organs like the kidneys, nerves, eyes, and heart, creating further issues without resolving the underlying problem.
Remember the container filled with sugar? Insulin has moved sugar from the blood into a body that cannot handle it. So once you eat again, more sugar spills into the bloodstream, prompting insulin to push it back into the body.
The more glucose your body accepts, the more insulin it needs to combat this resistance. Yet, this insulin will lead to increased resistance as cells expand.
Eventually, if your body surpasses its natural insulin production, you may need medication. Initially, one drug is sufficient, but this can escalate to multiple drugs at higher doses.
The concerning truth is: if you require increasingly larger doses of medication to maintain stable blood sugar, your diabetes is actually worsening.
Type 2 diabetes is reversible and preventable…without medications
Recognizing that type 2 diabetes stems from excess sugar in the body points to the solution: eliminate the sugar. Don’t just hide it—remove it altogether. There are essentially two ways to achieve this.
Reduce sugar intake.
Burn off the remaining sugar.
That’s all there is to it. The best part? It’s natural and completely free—no medications, no surgeries, and no costs involved.
Step 1: Reduce sugar
The initial step is to completely eliminate all sugar and refined carbohydrates from your diet. Added sugars lack nutritional value and can be safely omitted. Complex carbohydrates, which are essentially long chains of sugar, and highly refined carbs like wheat flour, digest rapidly into glucose.
The best approach is to minimize or eliminate bread and pasta made from white rice and potatoes, as well as those crafted from white flour.
It’s important to maintain a moderate, rather than high, protein intake. Once ingested, dietary proteins such as meat break down into amino acids. While protein is essential for health, excess amino acids cannot be stored in the body, leading the liver to convert them into glucose. Thus, consuming too much protein can also increase sugar levels, making it advisable to avoid highly processed protein sources like protein shakes, bars, and powders.
What about dietary fats? Natural fats found in avocados, nuts, and olive oil—key components of the Mediterranean diet—are known to minimally affect blood sugar or insulin and have beneficial effects on heart disease and diabetes. Eggs and butter also serve as excellent sources of natural fats.
Dietary cholesterol associated with these foods has proven harmless to human health. Consuming nutritional fats doesn’t contribute to type 2 diabetes or heart disease; rather, it fosters feelings of fullness without introducing sugar into the body.
To limit sugar intake, focus on consuming whole, natural foods. Aim for a diet low in refined carbohydrates, moderate in protein, and high in natural fats.
Step 2: Burn remaining sugar
Exercise—both tolerance training and aerobic activity—can positively impact type 2 diabetes, although dietary adjustments are typically more effective. Fasting is one of the easiest and most reliable methods for burning sugar in the body.
Fasting is essentially the absence of eating. When you eat, your body stores the energy from food. In contrast, when you fast, your body needs to burn stored energy, with glucose being the most accessible energy source. Longer fasting durations can burn away stored sugar.
This may sound drastic, but fasting is the oldest known dietary practice and has been embraced throughout human history without issues. Those on prescription medications should consult their healthcare providers before making changes.
The bottom line? If you don’t eat, your blood sugar will drop. If you refrain from eating, you will lose weight. So, what’s the problem? Largely, it’s unfounded.
A popular fasting strategy includes fasting for 24 hours, 2-3 times a week, or doing 16-hour fasts 5-6 times weekly. The key to reversing type 2 diabetes lies within our reach.
What is essential is an open mind and the courage to challenge conventional beliefs and paradigms.
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This text has been extracted from Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally by Dr. Jason Fung—Out Now (£14.99, Greystone Books).
Stroke, dementia, and subsequent depression. These are significant issues that become more prevalent as we age—often overlooked, yet surprisingly frequent in our older population.
Moreover, the abundance of information available today makes it challenging to determine effective preventative measures. Are these conditions purely genetic? Do they stem from our environment? Or can we actually enact changes that make a difference?
Recent research published in the Journal of Neurology, Neurosurgery and Psychiatry offers encouraging insights and a clear starting point.
Led by Dr. Sanjurasin from the Brain Care Lab at Massachusetts General Hospital and Harvard Medical School, the study systematically reviewed data on modifiable lifestyle factors linked to the three critical brain conditions.
The team discovered 17 interconnected risk factors associated with stroke, dementia, and subsequent depression—all of which are within an individual’s capacity to change.
“These are actionable steps that everyone can incorporate into their lives,” Shin explained in an interview with BBC Science Focus. “For example, dietary choices, physical activity, or adhering to blood pressure medications prescribed by a doctor—all factors influenced by socioeconomic conditions that may not be easily altered.”
Instead, the emphasis is placed on daily habits that can be reshaped, such as diet, sleep, exercise, social connections, and mental engagement.
17 Modifiable Risk Factors for Brain Health
This study outlines 17 overlapping factors impacting the risks of stroke, dementia, and consequent depression, which encompass both protective and risk-enhancing behaviors. They can be categorized based on quality and context, such as dietary choices and social engagement.
Here’s the complete list:
Protective Factors:
Low or very low alcohol consumption
Regular engagement in cognitive activities like reading, puzzles, and acquiring new skills
A nutrient-rich diet comprising vegetables, fruits, dairy, fish, and nuts
Moderate to high levels of physical activity
A strong sense of community
Extensive social networks or substantial social involvement
Risk-Increasing Factors:
Hypertension
Elevated Body Mass Index (BMI)
Hyperglycemia
High cholesterol levels
Hearing impairment
Kidney disease or renal dysfunction
Chronic pain affecting daily activities
Symptoms of depression
Diet high in lean meats, sugary beverages, sweets, and sodium
Sleep disorders or prolonged sleeping periods
History of smoking
Feelings of loneliness or social isolation
Chronic stress or stressful life events
Each factor was associated with at least one of the three conditions explored in the study, and often with two or three. While certain factors, like kidney dysfunction and hearing loss, may not intuitively seem linked to brain health, their impacts can be significant.
Noteworthy Findings
To pinpoint the most influential risk factors, Singh’s team reviewed 182 meta-analyses from the last two decades and selected the 59 most reliable. They calculated the impact of each factor using disability-adjusted life years (DALYS), which measures the burden of conditions, and assigned normalized scores.
One risk factor rose to prominence: hypertension.
“People often associate blood pressure with heart health,” Singh noted. “However, our review highlights it as the most critical factor for brain health. It’s essential to monitor your blood pressure and understand your numbers. If elevated, consult your doctor and adhere to prescribed treatment.”
Hypertension is known to harm small blood vessels in the brain and contribute to the development of all three conditions. However, it’s not the sole important factor.
The study also underscores that kidney dysfunction, hyperglycemia, depressive symptoms, poor sleep, obesity, smoking, and chronic stress negatively affect brain health. These risk factors tend to compound one another.
Blood pressure is the most significant modifiable risk factor for stroke, dementia, and subsequent depression. – Getty
Healthy Choice Menu
The encouraging news is that these factors are interconnected. Addressing one area can often lead to improvements in others.
However, this doesn’t mean that an all-at-once overhaul is necessary. Singh cautions against attempting to tackle everything simultaneously. “Our aim is to suggest gradual changes; bombarding someone with all 17 factors can be overwhelming. We encourage individuals to select what resonates with them and work on that—other improvements will often follow.”
Indeed, motivation presents a significant challenge. “Behavioral science indicates that maintaining lasting changes is difficult.” Other obstacles, like time constraints and financial means, can also impede habit formation.
A potent strategy is to involve others. Whether walking with friends, cooking healthy meals with a partner, enrolling in classes, or engaging in activities that blend lifestyle changes with social connections, you’re more likely to stay committed.
“We strongly advocate for collaborative exercise,” Singh emphasizes.
Read more:
When to Start
Some risk factors are more critical at specific life stages. For instance, hypertension during middle age seems particularly detrimental to long-term brain health. Nonetheless, it’s never too late to make changes.
And what if you’re starting later in life? Don’t wait.
“You’re never ‘too old.’ Addressing modifiable risk factors is beneficial at any age. Whether you’re 20 or 80, everyone can take steps, however small, to better brain health.”
Notes on Limitations
This study presents a robust framework for prevention, but it does not demonstrate causality. It relies on observational studies, which can indicate associations but do not establish direct cause-effect relationships.
As Dr. Anya Topiwara, a consultant psychiatrist at Oxford University who did not participate in the study, remarked in an email to BBC Science Focus: “It’s important to recognize that this paper examines associations rather than experimental findings. Hence, due to various biases, one cannot directly infer causation between risk factors and disease.”
For example, while alcohol consumption may appear protective in moderate quantities, it can mislead. “Individuals with higher socioeconomic status or education levels tend to drink moderately. These individuals are typically healthier and less likely to face dementia diagnosis and perform better on memory assessments.”
In essence, some correlations may stem from other underlying variables, like education, income, and healthcare access.
A Message of Hope
Despite the limitations, the overall outlook is optimistic. Singh emphasizes that the findings aim to empower rather than overwhelm. “This is a hopeful paper. There are numerous controllable factors that can lower your illness risk.”
“Based on estimates, up to 45% of all dementia cases could potentially be prevented by managing modifiable risk factors, alongside 80% of strokes and 35% of later-life depression. There’s a lot you can do to maintain a healthy and happy brain.”
So whether it’s taking a walk, learning something new, monitoring your blood pressure, or cooking a meal with a friend, the core message is simple: start where you can. Your efforts may yield more benefits than you realize.
About Our Experts
Sanjurashin is a physician scientist and Oxford-trained epidemiologist, whose expertise merges clinical medicine, epidemiology, behavioral science, and global health innovation. She became a professor at Massachusetts General Hospital and Harvard Medical School by the age of 28. Singh founded Singh Lab within Brain Care Labs, where she and her team are innovating scalable, evidence-based interventions aimed at preventing stroke, dementia, and subsequent depression.
Anyatopiwarra earned her medical qualification at Oxford University and subsequently specialized in elderly psychiatry. In 2017, she completed her DPhil in Psychiatry centered on an MRC-funded study, “Predicting MRI abnormalities using longitudinal data from the Whitehall II study.” In 2019, Topiwala received the Wellcome Trust Clinical Research Career Development Fellowship to investigate how physical mechanisms related to alcohol consumption impact brain health.
A recent study brings hope for adults living with severe peanut allergies, revealing that they can develop tolerance in just a few weeks.
Researchers gradually introduced 21 adults with severe allergies to peanut products.
By the conclusion of the trial, 14 participants could safely consume a handful of peanuts without experiencing any allergic reactions.
This method, known as oral immunotherapy, has shown success in previous studies involving children and infants, marking the first instance it has been tested in adults.
Chief Investigator Professor Stephen Till, a leading adult allergy expert from King’s College London, expressed satisfaction with the results, stating he was “very pleased.”
“The constant fear of potentially life-threatening reactions places a significant burden on individuals with peanut allergies,” he commented. “Currently, the only management strategy for these allergies is strict avoidance and the treatment of reactions, including the use of adrenaline.”
Peanut allergies affect around 2% of the population in Western countries. According to a 2021 survey, this condition appears to be on the rise.
The trial indicated “preliminary evidence” that adults with severe allergies could achieve desensitization, thereby enhancing their quality of life.
Participants in the study were aged 18 to 40 and diagnosed with severe peanut allergies through the Guy and St Thomas’ NHS Foundation Trust.
They began with small amounts of peanut flour mixed into food, monitored closely. The initial dose was 0.8 mg, equivalent to less than 0.3% of a peanut.
If tolerated, the participants moved on to 1.5 mg after 30 minutes, and then 3 mg after another 30 minutes, representing 1% of a peanut.
Those who could handle 1.5 or 3 mg continued consuming that amount daily for two weeks before returning to the clinic for supervision while attempting higher doses.
Participants prepared peanut flour each day, gradually increasing the dosage until they could tolerate 50 mg to 1 g of peanut protein, which translates to 2-4 peanuts.
Once they reached this level, they transitioned to real peanuts, peanut butter, or other peanut products.
Participants in this study gradually increased their intake, under strict clinical supervision, from a small portion of peanut flour to full peanuts. – Credit: Helen Camacaro via Getty
Chris, a 28-year-old participant in the study, remarked: “My entire life was consumed by the fear associated with peanuts. I started with a little peanut flour in yogurt. By the end of the trial, I could sit down and eat four peanuts.”
Chris now includes four peanuts in his breakfast daily to maintain his immunity, stating: “Although minor mistakes can have grave consequences, I no longer fear collapsing or dying during takeout.”
Professor Adam Fox, chairman of the National Allergy Research Group and professor of pediatric allergy at King’s College London, called the study “important evidence of the principle,” which could be beneficial in treating adult allergies, although he was not involved in the research.
He cautioned, however: “This treatment must be conducted under careful medical supervision and should never be attempted independently.”
This study was published in the scientific journal Allergy.
Engaging in regular and extended bouts of walking can help shield you from abnormal heart rhythms, heart attacks, heart diseases, and strokes.
Recent research published in Heart, a publication owned by the British Medical Journal, supports this notion. According to the study, adults who maintained a brisk walking pace of over four miles per hour (mph) were 43% less likely to develop heart rhythm abnormalities over a 13-year period.
For many people, a pace of 3.5 mph is typical, so walking at 4 mph may feel more energetic. It’s a deliberate pace that slightly elevates your heart rate and breathing, but still allows for conversation.
“Individuals who perceived their normal walking pace as average (3-4 mph) or active (>4 mph) experienced a reduced risk of heart rhythm abnormalities,” stated Professor Jill Perl, the Henry Mechanic Professor of Public Health at the University of Glasgow and senior author of the study, as reported by BBC Science Focus.
Furthermore, even minor lifestyle changes, such as walking at an average pace for at least five minutes daily, were shown to yield significant benefits according to the study’s findings.
Most of us walk at speeds of 3.5 mph or 130 bpm. This is about the pace of the song that got me hooked on the senses of BJ Thomas. – Credit: Solstock via Getty
The study included data from 420,925 participants from the UK Biobank, of which 81,956 individuals tracked their walking habits using activity monitors.
After 13 years, approximately 9% of participants developed heart rhythm abnormalities, such as atrial fibrillation, tachycardia, and bradycardia.
Individuals who spent more time walking at an average or active pace were found to have lower odds of developing these abnormalities compared to those with less walking activity.
It was estimated that around 36% of the benefits associated with brisk walking and heart health could be attributed to its positive impact on risk factors for heart disease.
“Brisk walking can help lower blood pressure, cholesterol levels, and reduce inflammation in the body,” explained Professor Perl.
While the study had limitations, including its reliance on self-reported data and a predominantly white participant pool, the results emphasize the potential benefits of incorporating regular brisk walking into one’s routine.
Read more:
About Our Experts:
Professor Jill Perl holds the Henry Mechanic Chair in Public Health at the University of Glasgow. She also serves as an honorary public health consultant for the Greater Glasgow and Clyde Health Commission. Prior to her current role, Professor Perl was a professor of epidemiology at the British Heart Foundation’s Centre for Cardiovascular Research in Glasgow. She is a Fellow of the Royal Society of Edinburgh and the European Society of Cardiology.
A bowl of warm pasta, a fluffy white bread roll, or a bag of generously salted chips – these starchy delights are like dreams. No wonder many of us couldn’t imagine giving up carbs forever.
But according to Research by the University of Surrey, spending just one day without carbohydrates has a similar effect on the body as intermittent fasting.
Intermittent fasting, also known as time-limited feeding, involves alternating normal feeding periods with significantly reduced calorie intake periods. These fasting windows can be scheduled at specific times each day or throughout the week.
While this approach has various health benefits, consuming less than 800 calories a day, as recommended on the popular 5:2 diet, can be challenging for some individuals.
However, this new study suggests that reducing calories significantly on fasting days may not be necessary. Simply cutting out carbohydrates can provide similar fat-burning benefits.
“What we’re interested in is not necessarily weight loss, but the metabolic effect of this dietary intervention,” said Dr. Adam Collins, the study co-author and an associate professor of nutrition at the University of Surrey, in an interview with BBC Science Focus.
The study, which aimed to investigate the effects of carbohydrates on metabolic health, involved 12 overweight or obese adults aged 20 to 65.
Participants followed three different meal plans with five-day breaks between each diet day for 36 hours (one day and two nights of sleep). The meal plans included a normal meal, a low-carb diet with the same calorie intake as a regular diet, and a low-carb diet with reduced calories.
Results showed that consuming a low-carb diet, regardless of calorie intake, encouraged the body to burn fat for energy similar to a fasting diet.
Carbohydrates include starches such as potatoes and pasta, grains such as rice and oats, baked goods such as bread and pastries, fiber foods such as vegetables and fruits, and sugar confectionery such as sweets and chocolate.
Dr. Collins explained that the body is designed to use carbohydrates for energy after meals and fats between meals and overnight. Consuming carbs too frequently can lead to poor management of metabolism.
Intermittent fasting or reducing carbohydrate intake helps the body reset and start burning fat for energy. Dr. Collins also emphasized that while restricting carbs long-term may hinder glucose processing, alternating low-carb days with regular meal days can be a sustainable and beneficial approach for metabolic health.
He concluded by saying, “Food is not a sin. Carbs aren’t bad. Fats aren’t bad. It’s all about moderation.”
Read more:
About our experts:
Dr. Adam Collins: An associate professor of nutrition at the University of Surrey’s School of Biological Sciences. With over 20 years of experience as a qualified nutritionist, he leads BSC and MSC nutrition programs at Sally. His current research focuses on exercise intensity, energy balance, intermittent fasting, dietary timing and composition, and carbohydrate manipulation for metabolic health.
Many people around the world now associate Tuesday’s Shrove – the day before Christian Lent that marks the traditional East Feast – with pancakes.
Pancakes are enjoyed by cultures worldwide in various shapes and sizes. French crepes, American griddle cakes, and Indian dosas are just a few examples of these versatile fried batter circles that offer endless sweet and tasty possibilities.
To ensure pancake day success, a bit of science can make a big difference. Materials chemists and food scientists Professor Matt Harting and Professor of Fluid Mechanics Ian Eames have shared their insights to enhance your favorite pancake recipes.
1. Replace regular milk with buttermilk
To achieve the perfect stack of fluffy American pancakes, consider substituting regular milk with buttermilk. Buttermilk adds a unique flavor profile to the pancakes and contains key molecules like diacetyl, aldehydes, ketones, amino acids, and lactic acid that enhance both taste and texture.
If you don’t have buttermilk at home, adding lemon juice to the batter can mimic the acidic effect of buttermilk.
2. Add melted butter to the batter
Melted butter in the pancake batter helps achieve a golden brown color and rich flavor due to the Maillard reaction. Butter ensures consistent thermal contact with the hot pan and contributes to the browning process.
Pro-tip: If using buttermilk, consider adding more baking soda to balance the acidic environment.
3. Use the Golden Ratio
The perfect pancake balance depends on the baker’s ratio, which determines the thickness and texture of the pancakes. For British pancakes, a ratio of 100g flour to 200ml milk is recommended.
4. Let the batter rest!
Allowing the pancake batter to rest for about 30 minutes helps relax the gluten in the flour, resulting in lighter pancakes with a smoother texture.
About our experts
Matt Harting is an associate professor of chemistry at the American University of Washington with expertise in food chemistry.
Ian Eames is a professor of fluid mechanics at the University of London and has conducted scientific studies on pancake-making.
Cortisol, a hormone produced by adrenal glands located on top of the kidneys, plays a crucial role in various body functions such as metabolism regulation, inflammation reduction, and stress response promotion. While essential for health, chronically elevated cortisol levels can lead to numerous problems.
Increased cortisol levels can occur due to factors like Cushing’s syndrome from long-term use of synthetic cortisol-containing steroid drugs or tumors in the brain or adrenal glands causing excessive cortisol production.
There are several indicators of elevated cortisol levels:
Weight Gain
High cortisol levels can lead to weight gain, particularly around the abdomen. Cortisol influences fat storage, causing more fat to accumulate in that area. While this is true for both genders, hormonal variations can affect distribution.
Other factors like diet, lifestyle, genetics, and hormonal imbalances such as insulin resistance also contribute to increased abdominal fat. Signs may include fat accumulation in the neck and shoulders (buffalo hump) and a rounded, swollen face.
Fatigue and Insomnia
Despite feeling tired, individuals with high cortisol levels often experience sleep disturbances, leading to chronic fatigue. Disrupted cortisol circadian rhythm affects sleep patterns negatively.
Man fighting fatigue while lying on the sofa – Credit: Catherine Falls Commercial
High Blood Pressure and Blood Sugar Levels
Elevated cortisol levels can increase blood pressure and blood sugar levels over time, raising the risk of hypertension and diabetes.
Mood Changes
Cortisol, known as the stress hormone, can induce anxiety, depression, and irritability by affecting brain neurotransmitters like serotonin and dopamine.
Bone Weakness
Prolonged high cortisol levels can cause muscle atrophy, loss of bone density, and increase the risk of osteoporosis, especially in postmenopausal women.
Other Symptoms
Additional symptoms may include bruising-prone skin, large purple stretch marks, low sex drive, and fertility issues.
This article addresses the query (sent by Stephen Donnelly): “How do I know if my cortisol levels are high?”
To submit questions, email questions@sciencefocus.com or message us on our Facebook, Twitter, or Instagram Page (include name and location).
For more fascinating science facts, visit our Ultimate Fun Facts page.
The active fitness enthusiasts among us enjoy reaping the rewards of our workouts, whether it’s hitting the track for a run or refueling at the gym. But for the rest of us, finding time for a full workout can be a challenge, especially for those with busy schedules or young children. New research suggests that breaking up your physical activities throughout the day can be just as beneficial as longer workouts.
Studies have shown that incorporating small bursts of activity into your daily routine can help improve your overall health and longevity. Recent research indicates that even short periods of activity can have a positive impact on your health, particularly for those who are considered inactive and at risk of heart-related issues.
Thanks to advancements in movement tracking technology, scientists can now accurately monitor people’s activity levels, providing valuable insights into the benefits of even small amounts of physical activity. This precise measurement has revealed the significant impact that short, intense activities can have on overall health.
Research is highlighting the importance of “vigorous intermittent lifestyle physical activity” (VILPA), which includes short bursts of high-intensity activities like running up stairs as part of your daily routine. Studies have demonstrated that incorporating these types of activities into your day can lead to improved health outcomes.
While the World Health Organization recommends a certain amount of weekly physical activity, many people struggle to meet these guidelines. The idea of incorporating shorter bursts of activity throughout the day is gaining traction as a more achievable way to stay active and healthy.
Both VILPA and exercise snacks, which involve intentional bursts of activity, offer a more flexible approach to physical fitness. These concepts aim to make staying active more accessible, especially for individuals who may find traditional exercise routines challenging.
While short bursts of activity should not be seen as a replacement for longer workouts, they can be a valuable addition to your overall fitness routine. Experts emphasize that any physical activity, no matter how short, is beneficial for your health and well-being.
About our experts
Emmanuel Stamatakis: Professor of physical activity and population health, with extensive experience in sports medicine and research.
Lenert Veerman: Public health expert specializing in health economics and epidemiological modeling.
Tessa Strain: Postdoctoral fellow specializing in physical activity research and public health policy.
Jonathan Little: Professor known for developing the concept of “exercise snacks.”
If you are not only keeping up with the health news of this year, but also following all its recommendations, you are on your way to a truly healthy life.
First, you have probably adjusted your eating habits. Maybe you have been motivated to go vegan after reading an article that claims a diet can reverse your biological age in just eight weeks, or because scientists have found that in combination with exercise, weight loss can be achieved. You might have experimented with intermittent fasting.
You could have opted for a Mediterranean diet to keep your brain young, or increased your fiber intake to make up for a deficiency that most people supposedly have, according to scientists.
Adopting a vegan diet for just 8 weeks can change DNA methylation patterns and reduce biological age – Image credit: Getty Images
It is equally possible that conflicting evidence has led you in a different direction. After all, one study linked intermittent fasting to a 91 percent higher risk of cardiovascular death, and another warned of cancerous mutations during the post-fasting eating period. Several major studies are also reconsidering calorie restriction as the best way to extend lifespan.
Even the negative reputation of ultra-processed foods was a topic of debate. One study showed that avoiding ultra-processed foods reduced the risk of cognitive decline by 12 percent, but a 30-year Harvard University study suggested that ultra-processed foods are not as harmful as we believe.
If you have given up on your diet altogether, we don’t blame you. Ultimately, it was the new weight-loss medications, including those initially in pill form and an alternative to Ozempic that does not cause muscle loss, that gained significant attention.
Early indications of “exercise drugs” brought hope even to those who are unable to be physically active. While some researchers were encouraged by two studies suggesting that walking alone can improve cardiovascular health and reduce back pain, others found that just one exercise session per week could reduce cognitive decline by 13 percent.
More than 50% of men will be bald by the age of 50. A breakthrough in 2024 could change things – Image courtesy of Getty
Scientists claim that the anti-aging solution is within our bodies, as they have discovered that white blood cells can be reprogrammed to target and eliminate senescent cells. Elsewhere, the Atlas of Aging explains why our muscles weaken as we age and how this process can be halted.
Furthermore, a British study found that a simple intervention dramatically reduced peanut allergy rates by 71 percent.
Meanwhile, new possibilities have emerged in the field of hair removal after researchers revealed that a naturally occurring sugar in the human body can help treat male pattern baldness.
In the medical field, a new breath test that can detect lung cancer early is showing promise, and an Irish research team believes they have developed a way to vaccinate against eczema.
Researchers have developed a respiratory sensor that can detect early signs of lung cancer by identifying specific chemical changes, providing a simple, non-invasive screening method – Image courtesy of Getty Images
In positive news, a survey reveals that life is not solely about money. Some of the world’s poorest regions, which rely on nature rather than income, reported higher life satisfaction scores than countries at the top of the World Happiness Index (such as Finland, Denmark, and Iceland).
There was also one health news item that did not offer any new information. It is already known that spending time with dogs can increase your sense of well-being and brain wave activity. We certainly take that advice to heart…or head to the park to play.
WWe're disoriented and our brains are shrinking – at least our hippocampus is shrinking. These seahorse-shaped parts of the brain are about 5 cm in size, located just above the ears, and are responsible for our spatial awareness and sense of direction. London taxi drivers are famous for taking Knowledge, a test that requires them to memorize the capital's central streets, and they have life-sized hippocampi. But in 2011, neuroscientists at University College London found that taxi drivers' hippocampi shrank significantly after they retired.
Hippocampal development may also be disrupted during childhood. Children living in urban environments rarely see the sunrise or sunset and cannot distinguish between east and west. When I volunteered to go to local schools and teach directions to children, I noticed that they had a hard time distinguishing between north and south, east and west. However, you should be able to tell the difference if you are allowed to use your phone.
Ever since Google Maps was launched in 2005 with the claim that it would help users get from A to B, and three years later when the iPhone 3G was launched with “live” location, the online tech giant The first generation of today's digitally native children would not have known what it meant to be lost. But is that a good thing? Their vision and direction, like the hippocampus, is diminished by the collusion of their online providers. Over four generations, children roamed up to six miles from home, but on average only 300 yards. Even before COVID-19, three-quarters of children spent less time outdoors than prison inmates, research has found. Many parents know that the subsequent 50% increase in agoraphobia has a significant impact on children's mental and physical health. But it also drives biophobia
avoidance, and even fear of the natural world. When we become afraid of nature, the consequences are: Indifference and even hostility towards environmental conservation.
No matter where your kids travel, they're probably following a blue dot on their phone screen to guide them, regardless of the world around them. Now more than ever, mobile phones allow us to have maps in the palm of our hands, but maps can be both liberating and tyrannical. Our phones map us and collect our likes and dislikes online.
The current study focuses on this so-called Developmental topographical disorientation The same goes for mental health, as online experiences lead to digital contamination of our sense of space and place. Quite literally, we are becoming disoriented in the digital world, abandoning cognitive-enhancing tools like paper maps and magnetic compasses that allow us to move and orient ourselves in parallel to the physical world. . We have retreated from using the spatial skills that have sustained us for thousands of years. No wonder our feeling of being lost is as existential as it is directional.
To be disoriented means to be “lost in the East.” The word comes from the Latin word meaning the sun rising in the east. In ancient history, most societies were oriented primarily toward the east, the source of the sun, which gives light, heat, and life. Next we came to the west where the sun was setting. This was followed by north and south, and people determined their positions by astronomical observations of the sun's position at noon and the North Star, Polaris. Early polytheistic societies worshiped the sun rising in the east, and this tradition continues in the monotheistic Judeo-Christian faiths, which place the east at the top of the map as the place of the beginning of creation and resurrection. In the Old Testament, Creation begins in the East in the Garden of Eden. Medieval Mappa Mundi Hereford Cathedral The upper part has East, depicting Adam and Eve in Eden, and the lower part has West. This was the orientation that defined European Christianity for over 1,000 years.
In contrast, early Islamic maps placed the south at the top, as the first converts to the faith lived directly north of Mecca. The easiest way to understand their sacred direction was to orient the map so that Mecca was “up”. We still talk about going up north and going south in the UK. This is the old hangover of understanding the four points of the compass: up and down, forward and backward, or left and right, depending on our body. South serves as a cardinal direction, just as in classical Chinese science a magnetic compass pointed south rather than north. they are called this Ragyo“That which points to the south.” Australians know this. In 1979, Stuart MacArthur published a corrected map of the world with Australia at the top and facing south.
For many children growing up, Scooby Doo and Looney Tunes painted a picture of quicksand as a lurking danger. One misstep and you could face a slow and suffocating demise.
While the likelihood of being swallowed by quicksand is slim, it’s still a real phenomenon that shouldn’t be underestimated.
Quicksand can be found in various locations like beaches, riverbanks, and wetlands in the UK. It forms when sand or clay gets flooded and loses its structure. The friction between particles reduces in saturated sand, causing the surface to liquefy when disturbed, making it appear like the sand is swallowing you.
Contrary to the dramatic portrayals in horror comics, quicksand won’t suck you in and kill you. Research published in the journal Nature in 2005 showed that the density of quicksand is higher than that of the human body, and the buoyancy of the torso from the lungs prevents sinking past waist level.
The real danger lies in secondary risks associated with quicksand. People stuck in tidal areas with quicksand can be engulfed by rising water and drown, or suffer from hypothermia, dehydration, and exhaustion if not rescued promptly.
Each year, dozens of people in the UK get trapped in quicksand and require rescue missions. In 2017, four holidaymakers were stranded in quicksand in Morecambe Bay, with only minutes to be saved from the rising waters.
To stay safe around quicksand, it’s best to avoid it altogether. Stick to marked trails, never venture into unknown areas alone, check local tides if near danger spots, inform someone of your whereabouts, and carry a charged cell phone for emergencies.
If trapped in quicksand, refrain from letting others assist you to prevent them from getting stuck as well. Call 999 for the Coastguard and use the what3words app to share your location. Remain calm, avoid sudden movements, distribute your weight over a wide area, remove weight like backpacks, and move your feet slowly to create pockets of water for leverage.
This article addresses the question from Ray MacDonald via email: “How deadly is quicksand?”
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When it comes to cuteness, it’s all subjective. Depending on the species, baby sharks can be as small as palm-sized infants like small spotted cat sharks that hatch from “mermaid's purse” egg cases or directly from their mothers as long-bodied pups with outstretched arms.
This is especially true for sand tiger sharks, although it’s surprising how these tiny creatures grow so big. Sand tiger sharks are one of the many species where fertilized eggs hatch inside the female’s body and develop in the womb.
It’s quite common for shark fetuses to feed on unfertilized eggs, a behavior seen in over a dozen species. Sandwich shark embryos are even more developed, with ultrasound scans showing them swimming between the uterus prongs, likely searching for more sustenance.
After a year of gestation, female sand tiger sharks give birth to one or two large pups, considered the survivors of a fierce intrauterine battle. While their size at birth helps protect them from many predators, they are also at risk of getting caught in fishing nets, pushing them closer to extinction.
Researchers studied shark carcasses caught in nets across South Africa to understand why unborn sand tiger sharks engage in cannibalism. They found that females carrying more advanced embryos produced fewer fetuses due to intrauterine competition.
DNA testing revealed that sand tiger shark fetuses are born to multiple fathers in a litter, showing a complex mating system where the offspring of one dominant male tend to outcompete their half-siblings.
It’s unclear why this occurs, but it could be a strategy for females to select the best mate or for the strongest sperm to produce the most viable offspring. This article dives into the intriguing world of baby sharks and their complex familial relationships.
This article addresses questions like: “How cute are baby sharks in real life?” – Jacob Barnett, Peterborough
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Struggling to catch some shut-eye with temperatures soaring in your bedroom? As climate change intensifies and heatwaves become more common, researchers have observed that nighttime temperatures are rising at a faster rate compared to daytime temperatures.
This trend of climate change is affecting sleep quality, making it increasingly difficult to get a good night’s rest. Studies show that people lose an average of 44 hours of sleep due to heat every year, and this is not limited to specific regions. A recent global study revealed that higher temperatures are linked to shorter sleep durations across 68 countries, with individuals experiencing shortened sleep times with warmer temperatures.
The study involved 47,000 adults who used wrist-worn sleep trackers to monitor their sleep patterns compared to both the average and their personal baseline. The results confirmed that as temperatures increased, sleep durations decreased.
“People are going to bed later and waking up earlier than usual,” said Dr. Kelton Miner, a data scientist at Columbia University and the lead author of the study. “This shift in sleep patterns increases the likelihood of experiencing shorter sleep durations compared to one’s individual baseline.”
Research projections indicate that by the end of the century, individuals could lose an average of two weeks of sleep annually due to temperature-related disturbances, equating to 50 to 58 hours of lost sleep. Compensating for this significant sleep deficit becomes challenging for many.
Addressing the issue, Miner suggested that while air conditioning provides relief, the widespread adoption of this technology would significantly impact global energy consumption. Alternatively, using fans can be a more energy-efficient cooling option, promoting heat loss through convection and evaporation.
Adhering to optimal sleep temperatures, enhancing indoor ventilation, and adopting cooling measures like cold showers can aid in combating the adverse effects of rising nighttime temperatures on sleep quality. As the battle against heat-induced sleep loss continues, exploring innovative solutions such as cooling mattress toppers can provide additional relief.
About our experts
Dr. Kelton Miner: A data scientist at Columbia University specializing in climate and technological change research, encompassing studies like One Planet, Lancet, and Sleeping pills reviews.
As America celebrates the Fourth of July with flashing lights, barbecues, and parades, our furry friends may not find fireworks as enjoyable. Many dogs can be scared of fireworks, even if they are only hearing or seeing them from a distance.
If your dog is afraid of fireworks, there are ways to make the experience more relaxing. Dr. Zazie Todd, an animal behavior expert, shared some tips on how to keep your dog calm during a fireworks display.
Why are dogs scared of fireworks?
Dogs have sensitive hearing, so loud sounds like fireworks can be particularly frightening for them. Without understanding the context of these sounds, dogs can become scared and anxious when they hear fireworks.
To help your dog feel more at ease during fireworks displays, there are some steps you can take.
Tips for keeping your dog calm during fireworks
Create a suitable environment for your dog
One way to protect your dog from the noise and light of fireworks is to draw the curtains and turn on the TV. However, being present to reward your dog when there are loud noises can be even more effective in calming them down.
Comforting your dog during fireworks is okay, as they look to you for support in stressful situations. Creating a safe and comforting space for your dog can also help them feel more secure.
Don’t be afraid to comfort them
Despite the idea that comforting a scared dog can make them more afraid, there is no scientific evidence to support this. It is important to offer comfort to your dog during stressful situations, such as fireworks displays.
Try desensitization training
Training your dog to be comfortable with loud noises, like fireworks, can be beneficial. Exposing puppies to quiet firework sounds during their socialization period can help prevent fear of fireworks in the future. Building a positive association with fireworks can also reduce fear and anxiety in dogs.
Going to the vet
If your dog suddenly becomes extremely frightened of fireworks, it may be worth seeking professional help from a vet. Getting your dog checked for any underlying issues causing fear of fireworks can be important for their well-being.
Get a prescription for medicine
If you don’t have time to train your dog or want immediate relief, your vet can prescribe medication to help your dog cope with fireworks. However, this should be used as a short-term solution, and long-term training is recommended for lasting results.
About our experts
Zazie Todd, author of Pet Psychology, is an expert in animal behavior and pet care. With a background in psychology and training, Todd provides science-based information on keeping pets happy and healthy.
Flashing lights, barbecues, parades, and red, white, and blue flags flying: Fourth of July celebrations have arrived in America, as Americans across the country come together to celebrate the nation’s independence.
But for our furry friends, fireworks may not be such a fun experience, especially as many dogs can find fireworks scary, even if they can only hear and see them from a distance.
Luckily, if your pup has an aversion to fireworks going off in the sky, there are ways to make the whole process a lot more relaxing. Dr. Zazie ToddWe spoke to an animal behavior expert for all the tips you need to keep your dog calm during a fireworks display.
Why are dogs scared of fireworks?
If you’ve ever whispered to your dog that you’re going for a walk, you’ll know that dogs have extremely good hearing — and this can be a problem when they encounter a particularly loud, scary sound like fireworks.
Without any context about what these sounds are, it can be a pretty frightening experience. “We know why there’s this loud explosion or this bright light going on, but dogs don’t,” explains Todd.
“If we don’t do anything to teach them that these sounds are OK, they’re likely going to get scared. And if they’re scared, they’re going to continue to get more scared every time they hear it.”
So how exactly can you teach your dog that loud noises outside aren’t a threat? Well…
Tips for keeping your dog calm during fireworks
Create a suitable environment for your dog
Drawing the curtains and turning on the TV is one way to protect your dog from outside noise and light, but while this may make the sound of fireworks less noticeable, it won’t block them out completely. “This helps, but it’s even more effective if you’re there to reward your dog when there are particularly loud noises,” says Todd.
“A room with closed blinds and soothing sounds is a dog’s happiest place, but that’s their choice. Tidy up the room, but don’t lock your dog in there. It won’t solve the problem, but it will help.”
Don’t be afraid to comfort them
It’s often said that you should not comfort a scared or anxious dog as this will make them more afraid, but there’s no scientific evidence to back this up.
“It’s perfectly OK to comfort your dog – in fact, you are important to them – and when they’re stressed, they’re looking to you for help and to make them feel better,” says Todd.
“Unfortunately, fireworks can be very frightening for them and even your comforts will make them difficult to cope with, but that doesn’t mean you should ignore them.”
Fireworks are a traditional way to conclude Independence Day celebrations in the United States. – Image credit: Getty
Try desensitization training
It takes planning, but training your dog properly at a young age can set you up for a lifetime of peaceful firework enjoyment.
“Puppies have a sensitive socialization period from three weeks of age to around 12 to 14 weeks, and we recommend exposing them to quiet firework sounds during this time to prevent any fear of fireworks,” Todd says.
“This will give them a more positive experience and reduce stress for them in the future. They don’t have to be puppies, you can train them at any age, but it’s easier when they’re younger.”
But what if your dog is already afraid of fireworks? Although this exposure training can work, a different approach may be more effective. Rather than getting your dog used to loud noises and flashing lights, building a fun association with the experience can be a great way to reduce the fear.
“The idea with desensitization or counterconditioning is to give your dog a tasty treat that he’ll enjoy every time a loud noise is heard,” Todd says.
“Over time, you develop what’s called a conditioned emotional response. You might even learn to love the sound of fireworks!”
Going to the vet
In some cases, your dog may have had no resistance to fireworks for a long time and then suddenly become extremely frightened of loud noises – in this case it’s worth seeking professional help.
“Scientists at the University of Lincoln Your dog associates fear with pain. “If the fear of fireworks starts later in life, it’s well worth getting tested just to be safe,” Todd explains.
This could be due to a different experience, but it’s best to check with your vet first to be safe.
Get a prescription for medicine
Some of the strategies above require a fair bit of advance planning, but what if you don’t have the time to train your dog?
“Your vet can discuss medications and will often prescribe medication to help your dog survive the fireworks,” explains Todd.
Obviously, this is best used as a one-off technique and you’ll be better off approaching training your dog in the long term.
About our experts
Zazie Todd Author of Pet Psychologyis an award-winning blog that brings you the latest science on our pets and evidence-based pet care practices. Todd has a PhD in Psychology, a Certificate in Training and Counseling from the prestigious Dog Trainer Academy, and an Advanced Certificate in Feline Behavior from International Cat Care. She is the author of the following books: Wag: The science behind making dogs happy and Purring: The science behind making cats happy.
Dr Bab Shergill is a consultant dermatologist specializing in skin cancer treatment and is a Fellow of the British Association of Dermatology. Here are his top nine skincare tips:
Less is more
Most people only need a basic cleanser, moisturizer, and possibly sunscreen if they are going outside.
Some skin types require additional care
There are around 3,000 different skin-related conditions, such as eczema and psoriasis. If your skin is scaly, dry, and red, you may need a specific routine with moisturizers to hydrate the skin and short-term use of steroids to soothe inflammation.
Moisturizers do not hydrate the skin
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This is a common misconception: moisturizers work by creating a protective barrier and allowing moisture to move from deeper layers of the skin to the surface.
Need to know…
For most people, a basic cleanser, moisturizer, and sunscreen are sufficient.
Expensive products do not always mean better; look for key ingredients if you have specific needs.
To maintain healthy skin, eat well and limit alcohol consumption.
Expensive creams aren’t always better
There’s a psychological aspect to choosing expensive skincare products; sometimes we value them more because of their high price. However, if you have specific needs, it may be worth paying more for products with beneficial ingredients.
If you have brown spots known as “liver spots,” products containing vitamin B3 can be helpful.
Anti-aging creams are effective
Studies have shown that vitamin A-based compounds like retinol can reduce fine lines, boost collagen production, fade blemishes, and improve skin tone. Be cautious of using too much as it can cause irritation.
There is no difference between men’s and women’s skincare products
Aside from packaging and scent, there is no significant difference between products for men and women.
No need for separate day and night creams
If using a cream with retinol, consider applying it at night to avoid increased sun sensitivity.
read more A Scientist’s Guide to Life:
Avoid excessive alcohol consumption
Dehydration affects both your body and skin, so stay hydrated and eat a balanced diet. Foods rich in vitamins C and E can help combat damage from free radicals as antioxidants.
Consider your clothing choices
Wearing a wide-brimmed hat during sunny hours can protect your skin, especially for men with thinning hair on their scalp.
This article was first published on August 4, 2020
As temperatures rise in many parts of the world this summer, staying cool can be a challenge. Imagine wearing a furry coat all day in such heat – not fun, right?
Our furry friends face this reality, which is why they need extra attention when the weather gets hot.
“Dogs rely on panting to cool down, which is less efficient than sweating,” explains Dogs Trust to BBC Science Focus.
“They lack self-control, so they don’t realize when they need to slow down due to heat.”
Fortunately, there are simple things you can do to keep your dog calm and happy when temperatures soar.
1. Walk your dog in the mornings and evenings
Like humans, dogs can overheat if exercised in direct sunlight. Research shows that a significant number of heatstroke cases in dogs are caused by exercise, with walking being a common trigger.
One recommendation from The Kennel Club is to walk your dog early in the morning or late in the evening to avoid the hottest times of the day.
2. Stay hydrated
Just like people, dogs need to stay hydrated in hot weather. Carry water and a bowl for your dog when going out to prevent dehydration.
3. Harness your dog
Harnesses are recommended over collars, especially in hot weather, as collars can restrict airflow and hinder a dog’s ability to cool down through panting.
4. Watch out for symptoms of heatstroke and stroke
Heatstroke can affect any dog, with certain breeds and conditions increasing the risk. Look for signs like excessive panting, breathing difficulties, fatigue, and more.
5. Remember that the sidewalk can be hot for your feet.
Test pavement temperature with your hand before letting your dog walk on it. Hot pavements can burn your dog’s paws, so stick to grass or cooler surfaces.
6. Try paddling
Give your dog access to water for a cool dip. A paddling pool or water play can help them cool off and have fun.
7. Be careful when traveling by car
Avoid leaving your dog in a hot car and take precautions for car journeys to ensure your dog’s comfort and safety.
8. Offer frozen treats
Provide your dog with frozen treats to help them cool down. Avoid harmful foods and opt for ice in their water or frozen toys.
9. Have the person lie down on a damp towel
Use a damp towel to help your dog relax and cool down after a hot day.
10. Get a haircut
Trimming your dog’s hair can help keep them cool, especially in hot weather. Proper grooming can assist in heat dissipation and prevent overheating.
For more tips and information on caring for your dog in hot weather, visit the Dogs Trust website.
About our experts
Victoria Phillips Veterinary Manager at Dogs Trust, with 18 years of experience in the veterinary field.
Almost enough to stop doomscrolling. A boring device is now cool.
The Boring Phone is a new featureless flip phone that is catching the attention of young people seeking to switch from smartphones to basic phones.
The latest model, a collaboration between Heineken beer and fashion retailer Bodega, made waves when introduced at Milan Design Week this month, where designers worldwide showcase their latest trends. The Boring Phone is part of a growing trend of dumb phones evolving from Gen Z’s skepticism towards data collection and attention-grabbing technology. This skepticism has revitalized retro cultural items, known as nutro, seen in the resurgence of vinyl records, cassettes, fanzines, 8-bit games, and vintage cell phones.
“I always despised being constantly connected,” said Lana Ali. The 29-year-old, previously in finance and now a music producer and rapper known as Surya Sen, added, “I tried using a smartphone, but I always return to simplicity.”
Nostalgia for “brick” phones with long-lasting batteries led to the relaunch of the Nokia 3310 in 2017, but the trend really took off in the US last year, sparked by TikTokers using the #bringbackflipphones hashtag. HMD, behind the Nokia relaunch, saw foldable phone sales double by April 2023, while Punkt, which focuses on minimalist phones, also experienced a significant sales boost.
The Boring Phone is a retro flip phone with minimal functionality.
Mintel mentioned that Apple and Samsung are not yet threatened. Nine out of ten phones are smartphones, and dumb phones remain a niche market, as per Joe Birch, a technology analyst at the research firm. “Nevertheless, there are signs that this generation is altering their smartphone habits, and we are concerned about the potential negative effects of constant digital connectivity driving this change,” Birch added. “For instance, three out of five Gen Zers express a desire to disconnect from the digital world.”
This shift towards offline life or digital minimalism is also evident in Gen Z’s reduced use of social media. They are the only generation to have cut back on social media usage since 2021, as per GWI. Yet, seniors are also undergoing digital detox, including Lars Silberbauer, HMD’s chief marketing officer, who mentioned a transitional period after disconnecting. “In the first few hours, you may feel anxious,” he explained. “But soon, focus returns, and previous activities resume.”
According to technology analyst Portulance Institute, the internet now appears more as a surveillance tool for brands, governments, and scammers rather than a place for exploration or meeting interesting individuals, causing more young adults to prioritize privacy.
Older tech can offer greater freedom. Sampling music has become a challenge for emerging artists due to Spotify and YouTube’s algorithms, which detect uncleared samples. However, an underground artist can press 500 copies of an EP record and distribute it to DJs and fans without hurdles.
The downside to going offline is the increasing reliance on smartphones in today’s world. Hannah Whelan from the Good Things Foundation’s Data Poverty Lab noted that 2.4 million UK households cannot afford mobile contracts, and 2 million young people lack access to learning devices, hindering essential services now online.
The Luddite Club of New York schoolchildren announced their decision to switch from iPhones to flip phones in December 2022, although Punkt founder Petter Nebby noted that smartphones are still necessary. “It’s impractical,” he commented. “While we discuss banning smartphones in UK schools, education systems rely heavily on online tasks for scheduling and assignments. I advocate for banning smartphones for children, but it’s a complex issue that requires balance.”
Piers Garrett, a 27-year-old tech sales executive, found a balance by using a Litephone, an e-ink device without apps. However, he eventually gave up. “The concept was good, but I lasted only six months,” he admitted. “WhatsApp is the main mode of communication. Now I maintain a strict app usage policy, only using banking and transit apps and turning off notifications. In the morning, I prioritize personal activities like coffee or reading, noticing a significant mental clarity improvement.”
When you’ve tried to order something online during a work break, like a new electric toothbrush, you likely expected it to be simple. However, the overwhelming number of choices and options may have left you feeling paralyzed by decision making.
There are numerous factors to consider beyond just price and delivery time, such as battery life and advanced features like warning lights for excessive pressure or accompanying apps.
Decision paralysis occurs when the abundance of options and the challenge of weighing them all prevent you from making a choice, especially within a limited time frame.
It was once believed that more choices would benefit consumers, but in reality, it can lead to decision fatigue and drive people away.
In other life situations, the weight of decision making may weigh heavily on you, even if you only have a few options. The fear of choosing wrongly, whether it’s a college, job, or romantic partner, can cause decision paralysis.
Individuals known as “maximizers,” who strive to find the optimal choice, are more prone to decision paralysis compared to “satisfied people” who are content with a good enough decision.
The fear of regret for making a wrong decision can also contribute to decision paralysis, as can the concept of opportunity cost – what you’ll miss out on by choosing a particular path.
There are several ways to overcome decision paralysis: realize that perfect decisions are rare, understand that not deciding is a decision in itself, and simplify the decision-making process by prioritizing important factors and scoring options against them.
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A study shows that some of the most powerful AI tools meant to prevent cybercrime and terrorism can be bypassed simply by inundating them with fraudulent activities.
Researchers at Anthropic, the AI lab responsible for creating the large-scale language model (LLM) powering ChatGPT competitor Claude, detailed an attack called a “multi-shot jailbreak” in a recent paper. This attack was both simple and effective.
Claude, like many other commercial AI systems, contains safety features that block certain types of requests, such as generating violent content, hate speech, illegal instructions, deception, or discrimination. However, by providing enough examples of the “correct” responses to harmful questions like “How to create a bomb,” the system can be tricked into providing harmful responses despite being trained not to do so.
Anthropic stated, “By inputting large amounts of text in specific ways, this approach can lead the LLM to produce potentially harmful outputs even though it was trained to avoid doing so.” The company has shared its findings with industry peers and aims to address the issue promptly.
This jailbreak attack targets AI models with a large “context window” capable of processing lengthy queries. These advanced models are susceptible to such attacks as they can learn to circumvent their own safety measures faster.
Newer, more advanced AI systems are at greater risk of such attacks due to their ability to handle longer inputs and learn from examples quickly. Anthropic expressed concern over the effectiveness of this jailbreak attack on larger models.
Anthropic has identified various strategies to mitigate this issue. One approach involves adding a mandatory warning to remind the system not to provide harmful responses, which has shown promise in reducing the likelihood of a successful jailbreak. However, this method may impact the system’s performance on other tasks.
○On a sunny day in 2017, Kate Jackson, then 61 years old, picked up a wooden wool spinning wheel and took it to her garden. She propped her iPad up against a brick, pressed record, and began spinning and talking. It’s about crafts, the countryside, and her animals (cats, chickens, bees, and Irene the goose). Kate liked watching videos about gardening and quilting on YouTube, so she had an idea one day. “I decided to upload once a week.”
She called her channel “the last homely home”, “It’s a place where you feel comfortable, safe, and welcome. That’s what I wanted for my channel.” It currently has 123,000 subscribers. Last May, Ms Jackson, who lives in rural Northumberland, launched a sister channel. “the last homely garden”. She has her own shop online, nearly 40,000 followers on Instagram, and her own Facebook group run by her fans. She has become a cornerstone of her thriving online community.
Thirteen years ago, after an unexpected divorce, Jackson found herself alone with her three adult children. “It wasn’t the future I had planned,” she says. “She found it difficult to look at herself.” She left her career as a midwife to focus on selling her homemade crafts and teaching workshops, but she was struggling financially.
Around this time, her best friend was diagnosed with motor neuron disease and later died. “It was a dark time,” she says. Mr Jackson fled to New Zealand, where he traveled the country by bus. “I came back healed,” she says. She is ready to accept living alone and find peace at home.
By the time decent broadband was installed in her village in 2017, she was ready to share her little world of artisanal entertainment online. In Jackson’s videos, she chats while cooking, sewing, and sorting fabric. Sometimes she shoots tutorials, which are always relaxing. Recently, she has been teaching her daughter-in-law Anna how to make quilts. Jackson avoids polish. She doesn’t like writing video scripts and she never wears makeup. While filming one of her cooking videos, she accidentally dropped the recipe she was making into the pot, but left the mistake intact in her edit. Her audience loved it, she says. She says, “The comment I get most often is, ‘It’s like sitting down and having tea with a friend.'”
Her audience is mostly older American women, yearning for a glimpse of life in the British countryside. But that’s not all. “My daughter Martha said, ‘You’re a woman living alone in the country, you’re okay.'” Too often, people are left on their own through divorce or death and are overwhelmed by it. On the other hand, I enjoy solitude and love being able to make my own decisions. I’m showing people that it’s okay.”
Her fans collectively refer to themselves as the “Lime Green Sofa.” This was a concept during lockdown, with Jackson imagining viewers lounging together on endless banquettes. American fans made sofa badges to identify each other at craft festivals. In the UK, there are people who profess to be fans of Jackson, who “started crying and hugged me. They’re always really friendly and nice. But it’s a little weird.”
Jackson at work. Photo: Anna Jackson
Although she hides her exact whereabouts, people sometimes show up at her doorstep. There are “intrusive questions” online. Jackson shares a lot. “But at some point you have to say, ‘No, I’m not going to share this.'” Especially since it protects the privacy of her children and grandchildren.
However, The Last Homely House is a family effort in other ways. Her children and their partners are all creative and participate by doing small jobs on the channel. They create illustrations, run online shops, edit videos and photos, and sometimes appear on screen. “It’s really gratifying to see how passionate they are about what I’m doing,” Jackson says. “This is a collaboration with the people I love most in my life.”
Due to the success of her channel, Ms. Jackson is very busy, but she loves how she spends her time. This year, she plans to collaborate with a YouTuber she once considered a hero and visit her fabric factory. Success also brings peace of mind. “I am financially independent in a way I never thought possible when I was depressed and wondering when I would sell my next quilt.”
Sometimes I wish I had started sooner. “But I had to go through all those difficult life stages,” she says. “I wouldn’t have appealed to the same people if I was younger. I’m doing the right thing at the right time.”
New research shows that cutting back on salt can significantly lower your blood pressure, whether you have hypertension or are on medication. The study, which included 213 participants from diverse backgrounds, found that a low-salt diet lowered systolic blood pressure by an average of 7 mmHg. These results apply to a wide range of individuals and suggest that salt restriction is as effective as common hypertension medications in controlling blood pressure.
Research has shown that a low-salt diet significantly lowers blood pressure and is beneficial for people with and without high blood pressure, and even for people taking blood pressure medications.
Reducing sodium intake significantly lowered blood pressure in most people, even those who were already taking blood pressure medications.
The findings suggest that reducing sodium intake may have health benefits for a wide range of people.
Half of Americans have high blood pressure. If the systolic reading (the upper number, the pressure at which blood is pumped out of the heart) is consistently above 130 mm Hg, or the diastolic reading (the lower number, the pressure when the heart is filling with blood) Blood pressure is considered high if the pressure between heartbeats) exceeds 80 mm Hg. mmHg or higher.
Role of sodium in hypertension
Sodium is essential for the human body, but too much sodium can cause high blood pressure. However, blood pressure sensitivity to sodium varies from person to person. This makes it difficult to determine what counts as a healthy amount of sodium in someone’s diet. Also, most studies on low-salt diets exclude people who take blood pressure-lowering medications. Therefore, it is unclear how much salt reduction affects people taking these drugs.
Research on dietary sodium and blood pressure
An NIH-funded research team led by Dr. Deepak Gupta of Vanderbilt University Medical Center studied the effects of dietary sodium on blood pressure in 213 people (65% female, 64% black) between the ages of 50 and 75. Both normotensive and hypertensive participants were enrolled from April 2021 to February 2023 in Chicago, Illinois, and Birmingham, Alabama. Some were taking medication to control high blood pressure.
Participants were randomly assigned to either a high-sodium diet or a low-sodium diet for one week. Those on a high-sodium diet added 2,200 mg of sodium per day to their regular diet. Those on a low-salt diet were provided with a week’s worth of low-sodium meals, snacks, and drinks. This diet provided an average of 500 mg of sodium per day.
The researchers measured the participants’ blood pressure a week later. The participant was then switched to another diet for one week and her blood pressure was measured again. Blood pressure was the average value she measured over a 24-hour period during normal daily activities. The results were: Japan Automobile Manufacturers Association November 11, 2023.
Important discoveries and implications
Almost 75% of participants had lower systolic blood pressure on the low-sodium diet than on the high-sodium diet, with an average decrease of 7 mmHg. Compared to a regular diet, the low-sodium diet lowered systolic blood pressure in 72% of participants, with an average drop of 6 mmHg. The effect of dietary sodium did not depend on whether a person had high blood pressure in the first place. It was also unaffected by whether people were taking medication for high blood pressure.
This reduction in blood pressure can have significant health benefits. This finding supports reducing sodium in the diet to lower blood pressure. The effects of a low-salt diet were similar to those of common first-line drugs for hypertension. The results also suggest that reducing salt intake may help a wide range of people, including those already taking blood pressure-lowering drugs.
“Just as any physical activity is better than none for most people, reducing salt from your current normal diet is likely to be better than none,” says Gupta. To tell.
For more information about this study, see New study reveals universal blood pressure-lowering strategy.
Reference: “Effects of dietary sodium on blood pressure: a cross-over study”, Deepak K. Gupta, Cora E. Lewis, Krista A. Varady, Yan Ru Su, Meena S. Madhur, Daniel T. Lackland, Jared P. Reis , Thomas J. Wang, Donald M. Lloyd-Jones, Norina B. Allen, November 11, 2023, Japan Automobile Manufacturers Association. DOI: 10.1001/jama.2023.23651
Funding: NIH’s National Heart, Lung, and Blood Institute (NHLBI), National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), National Cancer Institute (NCI), and National Center for the Advancement of Translational Sciences (NCATS). American Heart Association.
The US Department of Energy defines cosmology as the study of the origin and development of the entire universe. It is divided into observational and physical branches, with observational cosmology using telescopes and instruments for direct evidence of the universe’s structure and evolution, while physical cosmology studies the universe’s development and the physics that created it.
The origins of cosmology can be traced back to the 1500s when Copernicus observed the Earth’s revolution around the sun, and later in the 1600s when Newton discovered that objects in space follow the same physical laws as those on Earth. In the early 20th century, Einstein’s theory of relativity provided a model of space-time, leading to modern physical cosmology.
Modern cosmologists believe that dark matter and dark energy make up most of the universe, with dark energy accounting for more than two-thirds, and dark matter for a quarter of the universe. The study of cosmology encompasses various fields such as big bang, formation of large-scale structures, big bang nucleosynthesis, cosmic microwave background, dark matter, and gravitational waves.
Scientists estimate that there are 2 trillion galaxies in the universe, and the earliest light to reach Earth was 13.77 billion years ago. The total energy balance of the universe consists of about 5 percent ordinary matter, 27 percent dark matter, and 68 percent dark energy.
The US Department of Energy’s Office of Science supports cosmology research through its Nuclear Physics and High Energy Physics programs, which focus on the study of particles, dark matter, and dark energy to further understand the universe.
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