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Thursday, 20 March 2025

Some ancient Romans got to retire with a pension at 42, but retirement’s changed a bit over the centuries

Over the ages, there have been broadly three reasons why people have retired.

Some are forced to by poor health – theirs or someone they care for. Others have alternative income sources, meaning they don’t rely on a regular pay cheque. And some are made to retire by an employer who wants to overhaul staffing.

But where did the idea of retirement come from? And how was it handled in ancient times?

Origins of support

Retirement support – which these days comes in the form of superannuation or a government pension – dates back to ancient history in various forms.

Some forms of retirement support were funded by local taxes or tithes, others by donations. Some systems were corrupt and the coverage was patchy.

Records are not readily available from other cultures, but we know a little about ancient Rome and English history since then.

Emperor Augustus, who ruled after Julius Caesar died, set up a scheme for Roman soldiers more than 2,000 years ago. The scheme aimed to ensure they retired while still strong and healthy, and would be less likely to cause trouble.

The scheme paid a decent amount for soldiers after 25 years of service, so retirement age could be as young as 42.

Pensions for older people in need also have ancient origins. The New Testament Bible records the churches had schemes for needy widows right from the beginning.

In the early Middle Ages, monasteries often provided for the needy, but Henry VIII famously closed them and took their assets. A fair share of their assets ended up with high government officials after the king’s takeover.

Industry funds can also be seen to date back at least to the Middle Ages, where the trade guilds provided for members and their families who fell on hard times.

Retail funds mainly began as mutual life insurance companies that began more than 200 years ago.

In the 18th century, the East India Company began offering pensions to retirees. Oil on canvas by Philip Le Couteur, Image number: 12577, National Army Museum.

In the 18th century, the East India Company and the Bank of England began offering pensions. These were at first discretionary based on need and loyalty, but later covered all employees. This idea then spread to other larger companies such railways and banks.

As modern states developed the capacity to collect income taxes, it became feasible to provide comprehensive retirement benefits funded by central government.

Beginning with Germany in 1889, developed countries began introducing universal national age pension arrangements.

Unfortunately, a number of countries, such as Papua New Guinea, still do not have the capacity to provide a universal safety net to cover older people.

Retirement in Australia

Three Australian states began schemes in 1900, and the federal government provided a universal (but means tested) scheme from 1909.

Most Australian retirees seem to enjoy a favourable standard of living. The Grattan Institute finds that the poorest 30% are, in fact, better off in retirement.

Massive house price and rental inflation in the last 30 years, however, has gutted the living standards of those who don’t own their own homes. This gap in the safety net needs to be addressed.

Retirement ages

The Roman army model persists in some countries to this day: retirement from the US military is available after 20 years of service.

Retirement this early is obviously very expensive. The church scheme mentioned in the New Testament had a minimum age of 60, which is still the normal retirement age in many countries.

The OECD reports the average age of retirement in their 38 member countries is just under 64 for women, and just over 64 for men.

Australians now qualify for the age pension at 67, which is slightly older than average.

Retirement ages are, however, rising to allow for “population ageing”, a longer life expectancy and lower birth rates. Life expectancy at retirement age is the important number when calculating the cost of pensions.

In ancient Rome it was about seven years and was about the same in Sweden in the middle of the 18th century.

In Australia, the life expectancy of a 65 year old woman has risen from 12 years in 1895 to 23 years on average.

Retirees are living longer than they used to. Photo by Monica Silvestre/Pexels

Earnings-related pensions

The 1889 German scheme paid a minimum pension, plus an earnings-related component. Workers had a book for stamps for each week’s earnings.

The Australian age pension has always just paid a minimum “liveable” amount. This has been subject to different means tests over time, but retirees have been able to supplement it with their own savings.

Until 1987, only 40% of Australian employees were covered by employer sponsored schemes. Then in 1992, the Superannuation Guarantee Scheme was introduced. Under this, employers were required to contribute 3% into all exployees’ super.

The standard rate will rise to 12% in July next year.

The future

A growing ageing population will mean the Australian government and superannuation industry will need to adjust current support systems.

Over the next decade, about 2.5 million Australians will move from accumulation (where you’re building up your super) to join the 1.6 million already receiving super benefits.

We can expect more people to be living into their nineties and needing pensions for life.

One government priority is to make lifetime pensions as much part of the Australian system as they are in the rest of the world

And after 30 years of growing complexity in the rules covering superannuation, regulators are counting the cost, and planning some simplification.


This article is part of The Conversation’s retirement series, in which experts examine issues including how much money we need to retire, retiring with debt, the psychological impact of retiring and the benefits of getting financial advice. Read the rest of the series here.The Conversation

Anthony Asher, Associate Professor in the UNSW Business School, UNSW Sydney

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

Friday, 28 February 2025

Most Single Americans Look for Partners With These Career Values and Passions: New Dating Poll - Good News Network


A survey of 2,000 single Americans revealed that 56% of respondents agreed it’s important that their partners have the same career values that they do.

In terms of ambition, 44% would prefer someone whose career ambitions were the same as their own, while 34% are looking for someone who is even more ambitious.

Regarding salary, 39% of all respondents—which were equally divided between men and women—said they would prefer to be an equal “breadwinner” with their partners. Unsurprisingly, this was much more common for women, with 45% of females preferring salaries to be equal, compared to 33% of men.

Conducted by Talker Research on behalf of the dating app The League, the survey also looked at the most desirable careers for 2025.

29% of men and women agreed that those in the health care field make the best partners, while careers in education ranked as the second most attractive for the men surveyed (28%).

21% of women are interested in dating an entrepreneur, 19% were interested in an educator, while finance guys and artists were desirable for 18%.

Also ranking in the top most dateable jobs for both genders are lawyers (24%), scientists (16%), and careers in tech, like web or software developers (14%).

The poll also explored the ideal time to have “the career conversation” with potential partners. Nearly a quarter of respondents (22%) said that, ideally, they’ll have a conversation about goals and aspirations before going on a first date—but most will bring up the conversation by the end of their first date.

“Transparency is more attractive than ever,” said Rachel DeAlto, a dating expert at The League. “While there may be no perfect time to talk about careers and ambitions, bringing it up in conversation sooner than later in the dating process allows singles to determine if they share similar values and life goals from the start.”

Despite many respondents being eager to speak with potential partners about their career, that doesn’t mean single Americans are “all work and no play.” 40% of singles surveyed want their potential partners to have a passion for what they’re doing but also prioritize a work/life balance.

Gabriella Clare Marino

Additionally, over one in five respondents are looking for partners who have a desire to leave a positive impact on society or other people.

64% are willing to date someone in graduate school, further demonstrating the appeal of having drive and goals, no matter where your career is at the moment.

“When partners share similar aspirations and value the same things in life, they’re better equipped to support and understand each other. The key is to stay open to finding that alignment,” said DeAlto.

On the flip side, constant burn-out (32%), long overtime hours (29%) and switching jobs every year (25%) are some of the top career “red flags.” Interestingly, being an “influencer” was also a “red flag” for more than one in five respondents (22%).

WHAT CAREER VALUES ARE IMPORTANT IN A POTENTIAL NEW PARTNER?
  • Passion for what they’re doing — 40%
  • Prioritizing work/personal life balance — 34%
  • Understanding that there is always more to learn/ways to improve — 28%
  • Ability to work well with others and build relationships with colleagues — 25%
  • Desire to leave a positive impact on society or other people — 21%
  • Competitiveness or wanting to be successful — 19%
  • Desire to leave a positive impact on the environment — 15%
  • Desire to be a good manager or leader — 15%
  • Commitment to pushing the boundaries and paving new roads — 15%, Most Single Americans Look for Partners With These Career Values and Passions: New Dating Poll - Good News Network

Friday, 14 February 2025

Dealing with love, romance and rejection on Valentine’s Day

Playing with the affections of the heart can be tricky on Valentine’s Day. Flickr/tanakawho , CC BY-NC Lisa A Williams, UNSW Sydney

Take care lovers, wherever you are, as Valentine’s Day is soon upon us. Whether you’re in a relationship or want to be in a relationship, research over a number of years shows that February 14 can be a day of broken hearts and broken wallets.

A study by US psychologists in 2004 found that relationship breakups were 27% to 40% higher around Valentine’s Day than at other times of the year. Fortunately, this bleak trend was only found amongst couples on a downward trajectory who weren’t the happiest to begin with.

For stable or improving couples, Valentine’s Day thankfully didn’t serve as a catalyst for breakup. (That said, science has more to say on the predictions of any breakup in a relationship.)

But it’s hard to avoid the pressure of Valentine’s Day. This time of year, television, radio, printed publications and the internet are littered with advertisements reminding people of the upcoming celebration: Buy a gift! Make a reservation! Don’t forget the flowers! And by all means be romantic!.

Think you’re safe and single? Not so fast – ads urging those not in romantic relationships to seek one out (namely, via fee-based dating websites) are rife this time of year.

The origins of Valentine’s Day go back many centuries and it is a time of dubious repute. Originally it was a day set aside to celebrate Christian saints named Valentine (there were many). The association with romantic love was only picked up in the UK during the Middle Ages. Thank you, Chaucer and Shakespeare.

Mass-produced paper Valentines appeared on the scene in the 1800s, and it seems that the commercialisation of the day has increased ever since. Now, many refer to Valentine’s Day as a “Hallmark Holiday” – a reference to the popular producer of many Valentine’s cards.

Avoid the commercialism by making your own Valentine’s Day card. Flickr/Jamie Henderson, CC BY-NC-ND

No matter the history, or whether you are a conscientious objector to the commercialisation of love, it is difficult not to get swept up in the sentiment.

Despite the research (mentioned earlier) that Valentine’s Day can be calamitous for some, other research speaks to how to make this day a positive and beneficial one for you and your loved ones.

My funny Valentine

For those not in a romantic relationship, it’s hard to avoid the normative message that you are meant to be in one. But is it worth risking social rejection by asking someone for a date on Valentine’s Day?Unfortunately, science can’t answer that one. What we do know is that social rejection hurts –- literally – according to Professor Naomi Eisenberger, a social psychologist and director of the Social and Affective Neuroscience Laboratory at UCLA. She found that being socially rejected results in activation in the same brain areas that are active during physical pain.

Even though we may treat physical pain more seriously and regard it as the more valid ailment, the pain of social loss can be equally as distressing, as demonstrated by the activation of pain-related neural circuitry upon social disconnection.

A low dose of over-the-counter pain-killer can buffer against the sting of rejection. And, as silly as it seems, holding a teddy bear after the fact can provide relief.

If you do decide to seek a partner, dating websites and smartphone apps are a popular option. In 2013, 38% of American adults who were “single and looking” used dating websites or apps.

Dating websites such as eHarmony even claim to use scientific principles in their matching system (though this claim has been heavily critiqued by relationship researchers).

On this point, US psychology professor Eli Finkel provides a timely commentary on smartphone dating apps such as Tinder. He says he can see the benefits but he also points out that “algorithm matchmaking” is still no substitute for the real encounter.

As almost a century of research on romantic relationships has taught us, predicting whether two people are romantically compatible requires the sort of information that comes to light only after they have actually met.

Can’t beat the face to face encounter. Flickr/Amanda Oliveira, CC BY-NC-SA

The multi-billion dollar dating website industry would have you think it is a path to true-love. Though the fact of the matter is, despite several studies, we simply don’t know if dating websites are any more effective than more traditional approaches to mate-finding. So, on this point, single-and-looking payer beware.

Can’t buy me love

Speaking of money, the consumerism surrounding Valentine’s Day is undeniable. Australians last year spent upwards of A$791 million on gifts and such. Americans are estimated to spend US$19 billion (A$24 billion) this year.

Spending in and of itself, however, isn’t a bad thing. It turns out it’s how you spend that matters.

First, given the choice between buying a thing and buying an experience – ongoing research by Cornell University’s psychology professor Thomas Gilovich favours opting for the latter. Chances are, you’ll be happier.

In the case of Valentine’s Day, spending on a shared experience will make your partner happier too – research from US relationship researcher Art Aron suggests that spending on a shared experience will reap more benefit than a piece of jewelry or a gadget, especially to the extent that this shared experience is new and exciting.

Second, if you’re going to part with that cash in the end, you might as well spend it on someone else. Across numerous experiments (see here, here, here, here and here), individuals instructed to spend on others experienced greater happiness than those instructed to spend the same amount on themselves.

The effect is even stronger if you spend that money on a strong social bond, such as your Valentine.

It’s not always about the gift, sometimes it’s the shared encounter that’s more important. Flickr/julian wylegly, CC BY

Third, if you do give a gift, you’re best to pay heed to any dropped hints by your partner about desired gifts.

This is especially the case if your loved one is a man. In one study, men who received an undesired gift from their partners became pessimistic about the future of their relationship. Women didn’t react quite so poorly to a bad gift.

All you need is love

Of course, don’t think that love is just for lovers – even on Valentine’s Day.

Love Actually anyone?

Given the robustly supported conclusion that close non-romantic friendships can be just as rewarding (and health promoting) as romantic relationships, an alternative is to treat Valentine’s Day as an opportunity to celebrate all of your social relationships.

Scientific research supports the benefits of the following, simple (and free) acts:

  • a thank you note can boost relationships of all types

  • a hug can make both parties happier and even less stressed

  • simply engaging in chit-chat with those around you could be extremely rewarding

  • just a few minutes of loving-kindness mediation – wishing for happiness for yourself and those around you – can lead to a sense of deeper connection with others.

If all else fails on Valentine’s Day, then settle back and listen to Stephen Stills’ classic song Love The One You’re With: “If you can’t be with the one you love, love the one you’re with.”The Conversation

Lisa A Williams, Lecturer, School of Psychology, UNSW Sydney

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

Friday, 24 January 2025

What is PNF stretching, and will it improve my flexibility?

Whether improving your flexibility was one of your new year’s resolutions, or you’ve been inspired watching certain tennis stars warming up at the Australian Open, maybe 2025 has you keen to focus on regular stretching.

However, a quick Google search might leave you overwhelmed by all the different stretching techniques. There’s static stretching and dynamic stretching, which can be regarded as the main types of stretching.

But there are also some other potentially lesser known types of stretching, such as PNF stretching. So if you’ve come across PNF stretching and it piques your interest, what do you need to know?

What is PNF stretching?

PNF stretching stands for proprioceptive neuromuscular facilitation. It was developed in the 1940s in the United States by neurologist Herman Kabat and physical therapists Margaret Knott and Dorothy Voss.

PNF stretching was initially designed to help patients with neurological conditions that affect the movement of muscles, such as polio and multiple sclerosis.

By the 1970s, its popularity had seen PNF stretching expand beyond the clinic and into the sporting arena where it was used by athletes and fitness enthusiasts during their warm-up and to improve their flexibility.

Although the specifics have evolved over time, PNF essentially combines static stretching (where a muscle is held in a lengthened position for a short period of time) with isometric muscle contractions (where the muscle produces force without changing length).

PNF stretching is typically performed with the help of a partner.

There are 2 main types

The two most common types of PNF stretching are the “contract-relax” and “contract-relax-agonist-contract” methods.

The contract-relax method involves putting a muscle into a stretched position, followed immediately by an isometric contraction of the same muscle. When the person stops contracting, the muscle is then moved into a deeper stretch before the process is repeated.

For example, to improve your hamstring flexibility, you could lie down and get a partner to lift your leg up just to the point where you begin to feel a stretch in the back of your thigh.

Once this sensation eases, attempt to push your leg back towards the ground as your partner resists the movement. After this, your partner should now be able to lift your leg up slightly higher than before until you feel the same stretching sensation.

This technique was based on the premise that the contracted muscle would fall “electrically silent” following the isometric contraction and therefore not offer its usual level of resistance to further stretching (called “autogenic inhibition”). The contract-relax method attempts to exploit this brief window to create a deeper stretch than would otherwise be possible without the prior muscle contraction.

The contract-relax-agonist-contract method is similar. But after the isometric contraction of the stretched muscle, you perform an additional contraction of the muscle group opposing the muscle being stretched (referred to as the “agonist” muscle), before the muscle is moved into a static stretch once more.

Again, if you’re trying to improve hamstring flexibility, immediately after trying to push your leg towards the ground you would attempt to lift it back towards the ceiling (this bit without partner resistance). You would do this by contracting the muscles on the front of the thigh (the quadriceps, the agonist muscle in this case).

Likewise, after this, your partner should be able to lift your leg up slightly higher than before.

The contract-relax-agonist-contract method is said to take advantage of a phenomenon known as “reciprocal inhibition.” This is where contracting the muscle group opposite that of the muscle being stretched leads to a short period of reduced activation of the stretched muscle, allowing the muscle to stretch further than normal.

What does the evidence say?

Research has shown PNF stretching is associated with improved flexibility.

While it has been suggested that both PNF methods improve flexibility via changes in nervous system function, research suggests they may simply improve our ability to tolerate stretching.

It’s worth noting most of the research on PNF stretching and flexibility has focused on healthy populations. This makes it difficult to provide evidence-based recommendations for people with clinical conditions.

And it may not be the most effective method if you’re looking to improve your flexibility in the long term. A 2018 review found static stretching was better for improving flexibility compared to PNF stretching. But other research has found it could offer greater immediate benefits for flexibility than static stretching.

At present, similar to other types of stretching, research linking PNF stretching to injury prevention and improved athletic performance is relatively inconclusive.

PNF stretching may actually lead to small temporary deficits in performance of strength, power, and speed-based activities if performed immediately beforehand. So it’s probably best done after exercise or as a part of a standalone flexibility session.

Static stretching may be a more effective way to improve flexibility over the long-term. GaudiLab/Shutterstock

How much should you do?

It appears that a single contract-relax or contract-relax-agonist-contract repetition per muscle, performed twice per week, is enough to improve flexibility.

The contraction itself doesn’t need to be hard and forceful – only about 20% of your maximal effort should suffice. The contraction should be held for at least three seconds, while the static stretching component should be maintained until the stretching sensation eases.

So PNF stretching is potentially a more time-efficient way to improve flexibility, compared to, for example, static stretching. In a recent study we found four minutes of static stretching per muscle during a single session is optimal for an immediate improvement in flexibility.

Is PNF stretching the right choice for me?

Providing you have a partner who can help you, PNF stretching could be a good option. It might also provide a faster way to become more flexible for those who are time poor.

However, if you’re about to perform any activities that require strength, power, or speed, it may be wise to limit PNF stretching to afterwards to avoid any potential deficits in performance.The Conversation

Lewis Ingram, Lecturer in Physiotherapy, University of South Australia and Hunter Bennett, Lecturer in Exercise Science, University of South Australia

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

Tuesday, 7 January 2025

Five healthy diet staples that may interact with prescription drugs

Grapefruit juice may cause some prescription drugs to accumulate in the body. KudPhotoCreate/ Shutterstock Dipa Kamdar, Kingston University

One of the most popular new year’s resolutions is making a commitment to healthier eating. Whether that’s eating more fruits and vegetables, cutting down on meat consumption or even becoming a vegetarian or vegan a few days a week.

While there are many benefits that can come from following a healthier diet, it’s important that any diet changes are made carefully. This is especially true if you’re someone who takes a prescription drug, as many health food staples can negatively interact with them.

Here are some common foods and drinks interactions you should know about:

1. Grapefruit juice:

To break down some prescription drugs in the body, the liver uses enzymes called cytochrome P450. But grapefruit juice contains chemical compounds called furanocoumarins which can block the action of these enzymes. If this happens, some drugs can accumulate in the body.

This includes ciclosporin, a drug that’s commonly used to prevent organ transplant rejection and manage symptoms of rheumatoid arthritis and skin conditions such as psoriasis. A build-up of ciclosporin can cause many side-effects, ranging from mild nausea and vomiting to kidney and liver damage.

Statins, often used to treat high cholesterol levels and prevent heart attacks and strokes, can also be affected by grapefruit juice through the same mechanism. Increased statin levels in the body can raise the risk of side-effects, including muscle breakdown, which is rare but serious.

Many other drugs can potentially interact with grapefruit juice as well – including amlodipine (a common high blood pressure drug) and sildenafil (an erectile dysfunction drug). If you take any of these prescriptions drugs, it’s best to talk to your doctor or pharmacist before drinking even small amounts of grapefruit juice. It may even be best to avoid it altogether.

2. Pomegranate and cranberry juice:

Many fruits and fruit juices – especially from the citrus family – can affect the breakdown of drugs in the liver.

Pomegranate juice is also shown to block the liver enzymes which break down the anticoagulant drug warfarin. The drug is used to prevent blood clots from forming in people with heart arrhythmias such as atrial fibrillation or deep vein thrombosis.

Some reported cases suggest that pomegranate juice might increase the international normalised ratio (INR – the time taken for blood to clot) in patients taking warfarin. This means patients may be at higher risk of bleeding.

Pomegranate juice may also affect other drugs, such as tacrolimus, an anti-rejection drug used in organ transplants.

Similarly, a number of case reports suggest cranberry juice can also affect warfarin. There has been one reported death of a patient from bleeding after they had drunk cranberry juice for two weeks prior while taking warfarin.

But results from various studies are mixed – with some showing cranberry affects warfarin in the body while others don’t show any effect. Because of this, it may be worth checking the INR more often if you drink these juices or consider that any fluctuations in INR may be due to fruit juices.

3. Green leafy vegetables:

Spinach, broccoli and kale are often hailed as healthy foods because they’re filled with nutrients while being low in calories. However, they’re also high in vitamin K, which is needed to activate certain clotting factors (proteins in the blood which help it clot).

This may be problematic for patients taking warfarin. Warfarin works by blocking vitamin K in order to prevent blood clots from forming. But eating foods rich in vitamin K can lower your INR and increase the risk of developing a blood clot.

The vitamin K in leafy green vegetables, such as kale, may counteract warfarin. masa44/ Shutterstock

It’s important to have a healthy diet – but be sure to monitor your INR levels or speak to your doctor if you do introduce more vitamin K-rich foods into your diet.

4. Milk:

Milk and dairy-rich foods such as cheese and yoghurt are all good sources of protein and calcium – a mineral required for healthy bones.

But these foods can affect the absorption of some drugs in the gut. This includes antibiotics such as some tetracyclines and ciprofloxacin. The calcium in the milk can bind to the antibiotic, meaning it cannot be absorbed into the bloodstream. This means the body will not get the full dose of antibiotic – making it harder for it to fight the infection.

Other drugs affected by dairy include levothyroxine, a drug used for patients with low thyroid levels.

But as these interactions happen in the gut, this means you can still have dairy even if you take these drugs. In most cases, you just need to leave at least a two-hour gap either before or after taking the drug before consuming dairy.

5. Beans:

Beans are considered healthy as they’re high in fibre and vitamins and minerals. Beans are also a great source of plant-based protein.

But soybeans, broad beans (fava beans) and snow peas may be high in tyramine. While tyramine is a substance naturally found in the body and in certain foods (such as aged cheeses, cured meats and fermented foods), it can interact with the antidepressant phenelzine.

Phenelzine is a monoamine oxidase inhibitor antidepressant (MAOI), which is less commonly used nowadays. The drug blocks enzymes which break down tyramine in the body. If patients eat tyramine-rich foods, this may result in high levels of tyramine, potentially leading to a dangerous rise in blood pressure. Only MAOI antidepressants, such as phenelzine, isocarboxazid, tranylcypromine, are affected by tyramine.

A healthy diet can improve your overall health in many ways. Just be sure to consult with a doctor of pharmacist before drastically changing your diet – particularly if you take prescription medications.The Conversation

Dipa Kamdar, Senior Lecturer in Pharmacy Practice, Kingston University

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

Tuesday, 17 December 2024

New research shows how long, hard and often you need to stretch to improve your flexibility

Can you reach down and touch your toes without bending your knees? Can you reach both arms overhead? If these sound like a struggle, you may be lacking flexibility.

Flexibility is the ability to move a joint to through its full range of motion. It helps you perform most sporting activities and may prevent muscle injuries. And because most daily activities require a certain amount of flexibility (like bending down or twisting), it will help you maintain functional independence as you age.

Although there are many types of stretching, static stretching is the most common. It involves positioning a joint to lengthen the muscles and holding still for a set period – usually between 15 and 60 seconds. An example would be to stand in front of a chair, placing one foot on the chair and straightening your knee to stretch your hamstrings.

Static stretching is widely used to improve flexibility. But there are no clear recommendations on the optimal amount required. Our new research examined how long, how hard and how often you need to stretch to improve your flexibility – it’s probably less than you expect.

Static stretching means positioning and lengthening muscles while holding still. Cliff Booth/Pexels

Assessing the data

Our research team spent the past year gathering data from hundreds of studies on thousands of adults from around the world. We looked at 189 studies of more than 6,500 adults.

The studies compared the effects of a single session or multiple sessions of static stretching on one or more flexibility outcomes, compared to those who didn’t stretch.

How long?

We found holding a stretch for around four minutes (cumulatively) in a single session is optimal for an immediate improvement in flexibility. Any longer and you don’t appear to get any more improvement.

For permanent improvements in flexibility, it looks like you need to stretch a muscle for longer – around ten minutes per week for the biggest improvement. But this doesn’t need to occur all at once.

How hard?

You can think of stretching as being hard, when you stretch into pain, or easy, when the stretch you feel isn’t uncomfortable.

The good news is how hard you stretch doesn’t seem to matter – both hard (stretching to the point of discomfort or pain) and easy stretching (stretching below the point of discomfort) equally improve flexibility.

Stretching doesn’t have to feel uncomfortable. Valeria Ushakova/Pexels

How often?

If you are looking to improve your flexibility, it doesn’t matter how often you stretch each week. What is important is that you aim for up to ten minutes per week for each muscle that you stretch.

So, for example, you could stretch each muscle for a little more than one minute a day, or five minutes twice a week.

The amount of time you should spend stretching will ultimately depend on how many muscles you need to stretch. If you are less flexible, you will likely need to dedicate more time, given you’ll have more “tight” muscles to stretch compared to someone more flexible.

Can everyone improve their flexibility?

Encouragingly, it doesn’t matter what muscle you stretch, how old you are, your sex, or whether you are a couch potato or an elite athlete – everyone can improve their flexibility.

Static stretching can be done anywhere and at any time. And you don’t need any equipment. You can stretch while watching your favourite TV show, when in the office, or after walking the dog to help you relax. It’s a great way to start and end your day.

You can stretch anywhere, at any time. Shutterstock

Although the exact stretches needed will depend on which muscles are “tight”, examples of some very common stretches include:

  • placing one foot upon on bench and leaning forward at the waist while keeping your knee straight to stretch your hamstrings
  • bending your knee and holding your ankle against your buttock to stretch your quadriceps muscles
  • reaching one arm while bending your elbow to stretch your triceps muscles.

However, the best advice is to visit a qualified health professional, such as a physiotherapist or exercise physiologist, who can perform an assessment and prescribe you a list of stretches specific to your individual needs.

As you can see, it really isn’t too much of a stretch to become more flexible.The Conversation

Lewis Ingram, Lecturer in Physiotherapy, University of South Australia; Grant R. Tomkinson, Professor of Exercise and Sport Science, University of South Australia, and Hunter Bennett, Lecturer in Exercise Science, University of South Australia

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

Wednesday, 13 November 2024

Is stress turning my hair grey?

 

When we start to go grey depends a lot on genetics.

Your first grey hairs usually appear anywhere between your twenties and fifties. For men, grey hairs normally start at the temples and sideburns. Women tend to start greying on the hairline, especially at the front.

The most rapid greying usually happens between ages 50 and 60. But does anything we do speed up the process? And is there anything we can do to slow it down?

You’ve probably heard that plucking, dyeing and stress can make your hair go grey – and that redheads don’t. Here’s what the science says.

What gives hair its colour?

Each strand of hair is produced by a hair follicle, a tunnel-like opening in your skin. Follicles contain two different kinds of stem cells:

  • keratinocytes, which produce keratin, the protein that makes and regenerates hair strands
  • melanocytes, which produce melanin, the pigment that colours your hair and skin.

There are two main types of melanin that determine hair colour. Eumelanin is a black-brown pigment and pheomelanin is a red-yellow pigment.

The amount of the different pigments determines hair colour. Black and brown hair has mostly eumelanin, red hair has the most pheomelanin, and blonde hair has just a small amount of both.

So what makes our hair turn grey?

As we age, it’s normal for cells to become less active. In the hair follicle, this means stem cells produce less melanin – turning our hair grey – and less keratin, causing hair thinning and loss.

As less melanin is produced, there is less pigment to give the hair its colour. Grey hair has very little melanin, while white hair has none left.

Unpigmented hair looks grey, white or silver because light reflects off the keratin, which is pale yellow.

Grey hair is thicker, coarser and stiffer than hair with pigment. This is because the shape of the hair follicle becomes irregular as the stem cells change with age.

Interestingly, grey hair also grows faster than pigmented hair, but it uses more energy in the process.

Can stress turn our hair grey?

Yes, stress can cause your hair to turn grey. This happens when oxidative stress damages hair follicles and stem cells and stops them producing melanin.

Oxidative stress is an imbalance of too many damaging free radical chemicals and not enough protective antioxidant chemicals in the body. It can be caused by psychological or emotional stress as well as autoimmune diseases.

Environmental factors such as exposure to UV and pollution, as well as smoking and some drugs, can also play a role.

Melanocytes are more susceptible to damage than keratinocytes because of the complex steps in melanin production. This explains why ageing and stress usually cause hair greying before hair loss.

Scientists have been able to link less pigmented sections of a hair strand to stressful events in a person’s life. In younger people, whose stems cells still produced melanin, colour returned to the hair after the stressful event passed.

4 popular ideas about grey hair – and what science says

1. Does plucking a grey hair make more grow back in its place?

No. When you pluck a hair, you might notice a small bulb at the end that was attached to your scalp. This is the root. It grows from the hair follicle.

Plucking a hair pulls the root out of the follicle. But the follicle itself is the opening in your skin and can’t be plucked out. Each hair follicle can only grow a single hair.

It’s possible frequent plucking could make your hair grey earlier, if the cells that produce melanin are damaged or exhausted from too much regrowth.

2. Can my hair can turn grey overnight?

Legend says Marie Antoinette’s hair went completely white the night before the French queen faced the guillotine – but this is a myth.

 
It is not possible for hair to turn grey overnight, as in the legend about Marie Antoinette. Yann Caradec/Wikimedia, CC BY-NC-SA

Melanin in hair strands is chemically stable, meaning it can’t transform instantly.

Acute psychological stress does rapidly deplete melanocyte stem cells in mice. But the effect doesn’t show up immediately. Instead, grey hair becomes visible as the strand grows – at a rate of about 1 cm per month.

Not all hair is in the growing phase at any one time, meaning it can’t all go grey at the same time.

3. Will dyeing make my hair go grey faster?

This depends on the dye.

Temporary and semi-permanent dyes should not cause early greying because they just coat the hair strand without changing its structure. But permanent products cause a chemical reaction with the hair, using an oxidising agent such as hydrogen peroxide.

Accumulation of hydrogen peroxide and other hair dye chemicals in the hair follicle can damage melanocytes and keratinocytes, which can cause greying and hair loss.

4. Is it true redheads don’t go grey?

People with red hair also lose melanin as they age, but differently to those with black or brown hair.

This is because the red-yellow and black-brown pigments are chemically different.

Producing the brown-black pigment eumelanin is more complex and takes more energy, making it more susceptible to damage.

Producing the red-yellow pigment (pheomelanin) causes less oxidative stress, and is more simple. This means it is easier for stem cells to continue to produce pheomelanin, even as they reduce their activity with ageing.

With ageing, red hair tends to fade into strawberry blonde and silvery-white. Grey colour is due to less eumelanin activity, so is more common in those with black and brown hair.

Your genetics determine when you’ll start going grey. But you may be able to avoid premature greying by staying healthy, reducing stress and avoiding smoking, too much alcohol and UV exposure.

Eating a healthy diet may also help because vitamin B12, copper, iron, calcium and zinc all influence melanin production and hair pigmentation.The Conversation

Theresa Larkin, Associate Professor of Medical Sciences, University of Wollongong

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

Friday, 25 October 2024

How Confident Are Parents in Giving Good Financial Advice to Their Kids?

SWNS / Talkers Research

American parents offer their kids lots of financial advice per year, according to a new poll—but they admit their guidance isn’t always implemented.

Indeed, respondents said their child listens only about half the time.

The survey of 5,000 parents over age 30, split evenly across all 50 states, asked about the type of financial advice they give their children and which areas parents feel knowledgable.

On average, kids are asking for financial advice multiple times per month, but parents are often giving unsolicited advice about five times a month, adding up to over 100 tips shared per year.

In the survey conducted by Talker Research on behalf of the international money app Wise, the findings showed that parents’ confidence levels vary widely.

When asked for financial advice, 36% said they feel “very” confident, while 34% said they are “somewhat” confident in the suggestions they provide.

From a list of 14 different financial areas, parents had the lowest confidence in assisting their child with currency conversion (11%), taking out/refinancing loans (13%), and sending money abroad (14%).

On the other hand, a majority of parents noted higher confidence in helping their child with budgeting their money (55%), managing savings options (52%) and navigating credit cards (41%), as well as understanding debt (32%) and credit scores (32%).


“Parents have to manage countless complex conversations as they prepare a child for adulthood,” said Ankita D’Mello, a Manager at Wise. “Finances are certainly top of the list, and international finance is one area where more education is essential.”

“As our lives become increasingly global, whether that’s a child studying abroad or sending money to family and friends in another country, the importance of managing money across borders is becoming more of a mainstay for parents and kids.”

40% of parents surveyed shared concerns their kids will “outgrow” the advice they are equipped to give. It’s why most of those surveyed (72%) want to further their financial knowledge.

This may be due to the changing nature of how we manage our finances, as nearly three-quarters (74%) of respondents believe it’s become more complicated since they were a child.

When asked why they believe financial management has become more complicated, 48% of these respondents noted the internet makes it easy to search for financial information, but it’s hard to know what to trust.

The vast majority (79%) of parents said they’re open to new tools and resources to help them improve their financial knowledge, and nearly a quarter (22%) actively look for new services to use.

“With more financial information available now than ever before, it’s essential to work with providers that are established, affordable, convenient and transparent, especially when looking to move money internationally,” said D’Mello.

HOW CONFIDENT ARE PARENTS HELPING THEIR CHILD IN 14 FINANCIAL AREAS?

● Budgeting — 55%
● Savings options — 52%
● Credit cards — 41%
● Managing debt — 32%
● Managing credit score — 32%
● Insurance — 29%
● Financing a car — 29%
● Investments — 21%
● Mortgages — 16%
● Retirement planning (Roth vs. traditional IRAs, etc.) — 16%
● High-yield savings accounts — 15%
● Sending money abroad (i.e., sending money to friends or family internationally) — 14%
● Taking out/refinancing loans — 13%
● Currency conversions (i.e., exchanging money when traveling) — 11%How Confident Are Parents in Giving Good Financial Advice to Their Kids?

Tuesday, 23 July 2024

The magic of audio deepening travel experience with kids

New Delhi, (IANSlife) The adventure of hitting the open road with kids! A mix of exhilaration, boundless curiosity, and yes, the unavoidable stretches of "Mum, are we there yet?" Throughout our family trips, I've stumbled upon a quiet hero that makes our journeys more delightful, and that’s audio. Let's walk through how this unassuming gem has transformed our travels.

Doorways to adventures and amazing time-fillers

Long drives or flights, especially with my sprightly daughter, have their moments of restlessness. And here, audiobooks and journals have been a godsend.

On one such journey, I remember introducing my daughter to an audio tale set in a mystical forest. As the narrative unfolded, the mundane road we were on transformed in her eyes. Each tree we passed became part of that fantastical forest, every town a hub of enchanting inhabitants.

The best part? The usual barrage of "Are we there yet?" was replaced with "Can we listen to one more chapter?" The relief and joy, knowing she was both entertained and engaged, was immeasurable.

A solution to motion-sickness among kids

It’s very common for kids to feel motion sickness as they travel in different vehicles. Audio is proven to cure motion sickness as it helps distract and comfort kids. Along with audio, we have been able to travel further and longer with lessening or no episodes of nausea.

Audio as an Introduction to Destination Wonders

Traditional travel guides, with their pages of historical data and must-see spots, are useful. But when it comes to kids, a more engaging companion can make all the difference. Audiobooks craft stories that breathe life into our chosen destinations.

Envision this: Before a family trip to Rome, your children indulge in tales that whirl around the Roman Empire or the gladiators in the Colosseum, and when they finally stand before these majestic monuments, there's an instant connection.

Making Memories: Crafting the Trip’s Playlist

The universality of music offers a unique advantage during travels. Whether it's tapping feet to local tunes or humming along to global hits, songs become an integral part of a journey's rhythm. Before trips, it's great to curate playlists with your child with their current favourites.

One of my favourite memories is how my daughter heard a song on the radio that was playing during one of our road trips and this became her anthem of the trip! Even months later when that same song was played she would remember fondly where she heard it and we would discuss the wonderful memories of our trip together! I loved how it transported me and her back to that joyful moment!

A Journey of Growth and LearningBeyond the realms of entertainment and engagement, there's a subtle yet profound layer of learning infused within audio content. As children listen, they absorb – be it vocabulary, moral values, cultural nuances, or historical tidbits. Coupled with real-world experiences, these stories and songs stimulate deeper conversations and reflections. The magic of audio deepening travel experience with kids | MorungExpress | morungexpress.com

Thursday, 18 July 2024

Healthy morning habits to eliminate stress from life

New Delhi, Septembver 1 (IANSlife) The early hours of the day are a special time and the practice of mindful morning habits during this time can do wonders to keep your body and mind free of stress and enhance your wellness. While exercise, meditation, and proper nourishment are well-acknowledged in stress management, there are some wonderful yogic techniques also.

Dr. Hansaji Yogendra, the director of The Yoga Institute shared with IANSlife some morning activities you could bring into your personal routine to nurture your well-being and to set a positive trajectory for the day ahead.

Early Rising

In India, the auspicious time approximately an hour and a half before sunrise is known as the Brahma Muhurta or the Creator’s Time. It is observed that at this time, our potential to be creative is at its peak. If you want to acquire new knowledge, to sharpen your skills, or even to enhance your health, you must do so in this creative time. In this magical time when the day begins, the universe is like a womb filled with cosmic energy. This energy can be easily absorbed if you are awake at this time. Early rising allows you to start your day with a sense of calmness, setting the stage for a stress-free morning.

Solitude

A tranquil morning provides the space for the cultivation of solitude, a realm where introspection and self-discovery converge. Communing with oneself through practices meditation or reading scriptures nurtures emotional resilience and self-awareness. The sanctuary of solitude nurtures the spirit, fortifying it against the cacophony of the external world's stresses. A meditative start to the day sets the tone for a serene mindset that can mitigate stress. Maintaining silence, even if only for a few moments, allows the mind to attune itself to the present moment.

Chanting

Chanting mantras or sacred sounds is a powerful yogic technique that resonates with the body's energy centers, or chakras. By uttering specific sounds, you can release tension and promote a sense of harmony. The 'Om' mantra, for instance, is known for its vibrational qualities that calm the mind and reduce stress. Chanting this mantra during your morning routine can create a serene and peaceful atmosphere.

Jal Neti

Jal neti is cleansing of the nasal passages with water. It stimulates the nerve endings and cools down your brain. Jal neti should be followed by Kapalabhati. Do 30 rounds of kapalabhati to open your energy channels. This practice not only helps clear the sinuses and improve respiratory health but also has a soothing effect on the nervous system, alleviating stress and promoting mental clarity.

Movement

Physical activity, when woven into the fabric of the morning routine, is excellent for stress reduction. Engaging in a session of yoga, a brisk walk, swimming or a team game releases endorphins, the body's natural mood enhancers. Any exercise in the morning is known to enhance cognitive function and regulate cortisol levels, the primary stress hormone. This brings a balance to your body’s intricate chemistry and fills uplifts your spirits in a state of euphoric well-being.

Journaling

Maintaining a gratitude journal is a powerful morning habit. Take a few minutes each morning to jot down three things you are grateful for. This practice shifts your focus away from stressors and cultivates a positive mindset, setting a harmonious tone for the rest of the day.Cultivating gratitude transmutes stress into serenity. As the morning light bathes the world in its gentle glow, taking a moment to acknowledge the blessings that envelop your life sets a positive perspective. Maintaining a gratitude journal or engaging in daily affirmations kindles a sense of contentment.

Digital Detox

In an age of perpetual connectivity, the quiet morning hours serve as a perfect time to detach from the digital realm. This digital detox window allows for genuine engagement with the self and the physical environment. By keeping away from the inflow of emails, messages, and notifications, you can give your mind the luxury of uninterrupted reprieve. This will help you to reclaimyour mental space and avert the stress that arises from incessant digital interactions.

Mindful Planning

Having a structured plan for the day can forestall stress-induced chaos. Keep a journal to outline tasks, prioritize responsibilities, and establish realistic goals to get a sense of control and organization. With this habit, you can handle responsibilities with poise, while reducing the potential for undue stress.

These practices offer profound benefits that extend beyond mere stress reduction. If you accept these practices with an open heart and a willingness to explore, you can definitely achieve a more peaceful, centered, and stress-free life. Along with these mindful morning habits, you must also have a nourishing breakfast and then start your work. Remember, avoid wasting time, day dreaming, eating, or doing stressful activities in these early hours. Such things will only drain your energies.As the morning sun ascends, beckoning the realms of possibility, let the wisdom of yogic precepts and mindful practices lead you to a balanced existence. Healthy morning habits to eliminate stress from life | MorungExpress | morungexpress.com

Tuesday, 2 July 2024

The unique toll of stress and depression on women’s hearts

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  • Dianne Travis-Teague remembers clutching her chest as she navigated the chaos of a crowded hospital parking lot, searching for a space amid the throng of vehicles. For weeks a clinic in her hometown of Santa Barbara had been telling her the chest pain was merely the result of anxiety or indigestion.
  • At the emergency room, doctors quickly discovered that the two-time breast cancer survivor was having a heart attack. Surgery to unblock her arteries saved her life, but for the next four months, her pain continued. “I was feeling worse off after the stent than before,” she said. “I suffered, sometimes silently. My family suffered as well.”
  • It wasn’t until she visited a women’s heart specialist that she found answers. Her doctor asked questions about her life, family and stress related to her work as the director of alumni relations at a graduate school. Her physician, C. Noel Bairey Merz, director of ​​ the Barbra Streisand Women’s Heart Center in the Smidt Heart Institute at Cedars-Sinai, also explained the link between mental and cardiac health, especially in women.
  • Bairey Merz prescribed a new blood pressure medication and a lifestyle regimen focused on stress reduction. Travis-Teague was feeling better within a few weeks.
  • “It was like all of a sudden, somebody could hear me,” Travis-Teague said. “Now I know the importance of work-life balance.”
  • A growing body of evidence suggests the effects of mental health has a disproportionate impact on women’s bodies. Recent findings presented at the American College of Cardiology’s Annual Scientific Session in April indicate that depression and anxiety accelerate the development of new cardiovascular disease risk factors, particularly among young and middle-aged women.
  • The researchers followed 71,214 people participating in the Mass General Brigham Biobank for 10 years. Those with a history of anxiety or depression before the study were about 55 percent more likely to develop high blood pressure, high cholesterol or diabetes compared to those without. The finding was most pronounced among women with anxiety or depression who were under 50, who were nearly twice as likely to develop cardiovascular risk factors compared with any other group.
  • “The aim of our project is to suggest that if a physician has a patient with anxiety or depression, he or she should also think about screening for cardiovascular risk factors,” said lead author Giovanni Civieri, a cardiologist and research fellow at Massachusetts General Hospital and Harvard Medical School.
  • Previous studies have also shown that stress and emotional health can have an outsize impact on women’s hearts.
  • One study of more than 3,600 men and women from Framingham, Mass., looked at married partners who typically bottled up their feelings during a fight with their spouse. Women who “self-silenced” during marital conflict were four times as likely to die during the 10-year study period as women who always spoke their mind. (The effect wasn’t seen in men.) Whether the woman reported being in a happy marriage or an unhappy marriage didn’t change her risk.
  • An 18-year study of 860 Australian women concluded that having a depressive disorder is a risk factor for coronary heart disease in women. The strength of association between depression and heart disease was of a greater magnitude than any other risk factor.
  • “The literature supports an even stronger association between depression and heart disease and bad outcomes in women than men,” said Roy Ziegelstein, a cardiologist and professor of medicine at Johns Hopkins.
  • Ziegelstein pointed to a condition called Takotsubo cardiomyopathy – also known as “stress cardiomyopathy” or broken heart syndrome – that is more common in women. As many as 90 percent of cases occur in women between the ages of 58 and 75. While many people recover, the condition can be life-threatening and is often triggered by intense physical or emotional stress.
  • Across the spectrum of age, ethnicity and socioeconomic status, there are numerous tales of women whose symptoms are ignored, only to later discover that they have experienced a heart attack or developed cardiovascular disease.
  • For Marianna Knopov, several New York physicians she saw over three years were unable to pinpoint the cause of her intense heart palpitations and chest tension. In 2013, the then 51-year-old Russian immigrant was a busy mother of two teenage sons steering her own thriving dental clinic. “My life was basically like a roller coaster,” she said.
  • After years of the same cycle – pain, hospitals and home without relief – Knopov said she was ready to give up on her search for answers. “You go to one after another and they don’t listen to you. They don’t hear you. They just want to dismiss you, and that’s how I felt.”
  • By the time she met Evelina Grayver in 2016, a cardiologist specializing in women’s heart health who is now at Katz Institute for Women’s Health at Northwell Health in Queens, the vessels in her heart had become constricted and calcified, and there was “absolutely nowhere” to attach a new bypass.
  • Doctors placed seven stents in all three of her major arteries – and Grayver prescribed a lifestyle regimen to better regulate the anxiety and chronic stress that helped get her there. Knopov said the diagnosis had a “profound” effect on her. “I had to change something,” she said.
  • She eventually sold her practice, traded in New York’s bustling streets for Florida’s serene beaches, and recently became a grandmother.
  • “I’m living a totally different life,” she said. Now 62, Knopov has incorporated meditation, yoga and abdominal breathing exercises into her daily routine, and she walks 10,000 steps per day.
  • Knopov said her doctors’ advice helped her “experience a different state of mind and being.” There is a lot of joy each day,” she said.
  • In the intricate web of mental health and cardiovascular well-being, there isn’t a clear explanation why the connection is so strong in women.
  • Studies from Emory University have found that women experiencing acute mental stress are more susceptible than men to constriction of their small peripheral arteries, leading to diminished blood flow. Researchers found that the microvascular response to stress was also associated with adverse outcomes in women but not in men.
  • One reason for this could be that women’s blood vessels are smaller in caliber and consistency than those found in men. While men are prone to centralized plaque buildup in the largest arteries that supply blood to the heart, women typically have diffused, small blockages throughout their blood vessels, “which is very dangerous” because they can be more difficult to detect and treat, according to Grayver.
  • Additionally, experts say stress in women appears to disrupt lipid balance, increase platelet aggregation and impair glucose regulation. Chronic stress may further exacerbate coronary heart disease progression by fueling inflammation, a risk factor more pronounced in women. This heightened inflammatory response elevates their chances of major adverse cardiovascular events.
  • “We know that anxiety and stress and depression are bad. Now, let’s figure out how to best identify and treat people who are at risk,” said Puja Mehta, director of women’s translational cardiovascular research at the Emory Women’s Heart Center. “How do we help them manage stress so that it improves blood flow to the heart?”
  • One key area of interest for researchers is whether addressing mental health concerns, using existing medications such as antidepressants or traditional talk therapy could mitigate cardiovascular risk. Others are studying a potential genetic link between depression and heart disease, with the hope of discovering novel drugs capable of treating both conditions simultaneously.
  • While understanding why women’s hearts are particularly vulnerable to stress is valuable, it’s more important for doctors to acknowledge the connection from the outset.
  • “What tends to happen is that younger women who have risk factors, for example, may only see their OB/GYN for birth control, and by the time they come to the cardiologist they’ve already developed heart disease or heart failure,” Mehta said. “We have to do a better job of identifying and early prevention.”
  • Following a heart attack, women face a higher risk of mortality within the five years. While not fully understood, one theory suggests that the increased risk could be attributed to the adverse psychological reactions to the stress of experiencing a heart attack, according to JoAnn E. Manson, chief of preventive medicine at Brigham and Women’s Hospital in Boston.
  • Research also shows that fewer women than men are referred to cardiac rehabilitation programs, which can help limit the psychological stresses associated with cardiac disease, reduce the risk of associated mortality and improve cardiovascular function to help patients optimize their quality of life. In addition, women are less likely to be put on protective medications, such as cholesterol-lowering statins or beta blockers, to protect against future cardiovascular events.
  • Experts emphasize that lifestyle interventions are among the most effective and accessible tools for women managing both mental health and cardiovascular conditions. That includes regular exercise, improved diet and sleep patterns, as well as tools to manage stress, such as meditation and deep breathing.
  • Social support also seems to have a stronger heart benefit for women compared with men. The presence of family members or friends with whom women can maintain regular contact strongly predicts their cardiovascular health, according to Manson.Travis-Teague has continued to work with her doctors to manage her stress. Her advice to women facing similar challenges: “Understand that you need to listen to your body and be your own advocate. Do not be afraid to ask questions and to find the place where people will care for you.” The unique toll of stress and depression on women’s hearts