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7 Essential Tips for Working Out in Hot Weather

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7 Essential Tips for Working Out in Hot Weather

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7 Essential Tips for Working Out in Hot Weather

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Practice these seven essential tips to keep yourself safe and healthy while working out in hot weather.

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Struggling with school stress? Find mental health tips for students and their parents — and learn when to get help.

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Nutritious Foods for a Healthy Diet (My Heathy Plate by Health Promotion Board)

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Nutritious Foods for a Healthy Diet (My Heathy Plate by Health Promotion Board)

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Nutritious Foods For A Healthy Diet

Eat more healthy, nutritious foods in the right proportions to feel your best. Learn about the benefits of a balanced meal plan at Nutrition Hub.

CONTRIBUTED BY

Health Promotion Board

Eat more nutritious foods in the right proportions. It's easy to have a healthy diet when you know how.

My Healthy Plate

We need to eat a wide variety of foods in the right amounts to meet our daily nutritional needs. Eating healthier, balanced meals does not have to be complicated.

My Healthy Plate is an easy-to-understand visual guide, designed by Health Promotion Board. It helps you adopt healthier eating habits, which in turn can help you better manage your weight and ward off chronic diseases.

Quarter, Quarter, Half is an easy way to remember the right proportions of each food group in a well-balanced meal. Here's how:

Fill Quarter plate with wholegrains

Fill Quarter plate with good sources of protein

Fill Half plate with fruit and vegetables

If you are unable to find a meal that fits the Quarter, Quarter, Half proportions, you can make up the missing food groups in your next meal.

*Recommended plate is 10 inch in diameter

Following My Healthy Plate is easy, with our Quarter, Quarter, Half song!

Explore the sections of My Healthy Plate

Click on each food group section to learn more

Quarter plate of Wholegrains

Wholegrains are rich in nutrients because they are not over-processed and still keep their original form.

Refined grains such as white rice and white bread have been processed which results in the loss of valuable nutrients.

What do wholegrains provide?

Wholegrains are filled with vitamins B and E, minerals such as iron, zinc and magnesium, phytochemicals and dietary fibre. Click here for more information about wholegrains.

What are the benefits of eating wholegrains?

Eating wholegrains can help you with weight management by keeping you feeling full for longer, which helps prevent overeating. Having wholegrains as part of your meal plan can also help lower your risk of developing chronic diseases such as heart diseases, diabetes and certain cancers in the long run.

½ bowl* of wholegrain noodles, beehoon or spaghetti
(100g)

½ bowl* of brown or red rice
(100g)

2 wholemeal
chapatis
(60g)

⅔ bowl* of uncooked oatmeal
(50g)

*1 Rice Bowl

A Quarter plate of wholegrains is about 2 servings of carbohydrates. Having a Quarter plate of wholegrains at each meal will meet the daily recommended intake of 5 to 7 servings of carbohydrates.

Add wholegrains gradually

Start small - replace half of your white rice with brown rice; or simply aim to incorporate wholegrains into your meal once a week for a start, and slowly work your way up.

Try different types of wholegrains

There is more to wholegrains than just brown rice and wholemeal bread. Try oats, black glutinous rice, wholegrain noodles, whole-wheat pasta, buckwheat soba, barley, millet and quinoa too! Once you get accustomed to the subtle nutty taste of wholegrains, you will appreciate how wholegrains can add interesting textures to your meals or dishes!

Keep a lookout for wholegrain options

Look out for food products with the "Higher in Wholegrains" Healthier Choice Symbol when you do your grocery shopping. Keep your eyes peeled for eateries and food stalls with the "Wholegrain options available here" decal as they provide items like brown rice, brown rice beehoon or wholegrain chapati.

Quarter plate of protein (meat and others)

Poultry, red meat, fish, seafood, eggs, and dairy products such as milk, yoghurt and cheese are some examples of protein. Plant-based protein such as soy milk, tofu, tempeh, nuts, beans and legumes are good protein sources too.

What do protein provide?

Protein sources are packed with vitamins and minerals such as iron, vitamin B and zinc. Fish also provide beneficial fats like Omega-3 fatty acids.

What are the benefits of eating protein?

Protein is the building block of almost everything in your body. It helps to build and repair body tissues and regulate bodily functions. That's why you need protein in your diet to help keep your muscles, bones, organs, skin and nails healthy.

2 cups* of reduced-fat milk
(500ml)

¾ cups* of cooked pulses (peas, beans, lentils)
(120g)

*250ml cup

A Quarter plate of meat and others is about 1 serving of protein. Having a Quarter plate of protein at each meal will meet the daily recommended intake of 2 to 3 servings of protein.

Seniors aged 50 and above should aim for 3 servings of protein daily to slow down the loss of muscle mass and muscle function.

Half plate of fruit & vegetables

Fruit and vegetables not only add beautiful colours, interesting textures and delicious flavours to our meals, they also provide unique nutrients and health benefits.

What do fruit and vegetables provide?

Fruit and vegetables are naturally low in calories, fat and sodium. They are also rich in dietary fibre, vitamins, minerals, phytochemicals and antioxidants.

What are the benefits of eating fruit and vegetables?

A healthy diet rich in fruit and vegetables helps protect you against many diseases, e.g. heart diseases, stroke and certain cancers. The high water and fibre content helps to add volume and bulk to your meals to fill you up and minimises any urges to overeat.

A Half plate of fruit and vegetables is about 2 servings, i.e. 1 serving of fruit and 1 serving of vegetables. Having a Half plate of fruit and vegetables at each meal will meet the daily recommended intake of at least 2 servings of fruit and 2 servings of vegetables.

Eat a variety of different colours

The different colour pigments in fruit and vegetables offer unique health benefits over and above the common nutrients. That's why it's important to eat a rainbow of fruit and vegetables for the maximum health benefits.

End your meal with fresh or frozen fruit

Enjoy fresh-cut fruit or frozen fruit for dessert. Treat yourself to sweet, healthy fruit instead of sugar-laden, high-calorie options. Try freezing grapes, orange wedges, banana slices, or watermelon for a cool tasty dessert.

Eat whole fruit instead of fruit juices

Eat the whole fruit as the pulp and skin of the fruit are high in dietary fibre. Dietary fibre helps promote regular bowel movement, slows down the absorption of sugars into your blood, and also helps you stay full for longer so you can control your calorie intake.

Be adventurous. Add vegetables/fruit in your meat dishes.

Instead of all-meat dishes, add in fruit and vegetables for an additional boost of vitamins and minerals in your healthy meals. Experiment with fruit to add flavour and colour to your dish, such as adding pineapple to sweet and sour fish, or adding mango to jazz up chicken.

Stock up frozen fruit and vegetables

Frozen fruit and vegetables are usually flash frozen to retain their nutrients, thus remaining nutritious and can be stored for longer periods. Keep a few handy bags at home to use when you finish your fresh supplies, before your next grocery run.

Who is it for?

My Healthy Plate visual guide can be used by everyone!

Just follow the Quarter, Quarter, Half guide for a healthier, well-balanced meal that includes all the food groups in the right proportions. It's the easy way to get all the nutrients that your body needs regardless of the meal type, cuisine or occasion.

The following groups can also use My Healthy Plate with some adjustments:

How to make the most of My Healthy Plate?

Eating meals in the Quarter, Quarter, Half proportions is a great start to better health but the journey doesn't end there! We should also be mindful of our cooking methods, choose healthier foods and exercise regularly.

Here's how to get more benefits from your meals:

Choose healthier oils
Oils that are lower in saturated fat (canola, soy and olive oils) are better for your health. Try to limit your intake of saturated and trans fats. Keep a look out for Healthier Dining Partners who use healthier oils in their cooking when you dine out.

Make water your drink of choice
Did you know that water quenches thirst better than sugar-sweetened beverages? If you want a sweetened drink, opt for a healthier option that's lower in sugar or no added sugar by looking out for the Healthier Choice Symbol or Nutri-Grade A or B marks.

Frequently Asked Questions (FAQs)

Both convey information about food groups and how to eat healthily. The information about what to eat and how much to eat is the same in both. That's because the same scientific information is used to develop both guides.

The Food Pyramid was a triangular diagram representing the recommended number of servings from each of the four basic food groups.

The Health Promotion Board has replaced the Food Pyramid with My Healthy Plate (MHP), a friendly and easy-to-understand visual guide to help you build balanced meals. MHP emphasises healthy eating habits, such as a balanced diet with correct proportions from key food groups and choosing healthier options like wholegrains, lean meat and a rainbow of coloured fruit and vegetables.

Do follow My Healthy Plate - Quarter, Quarter, Half to help you remember and practise healthier eating habits.

Yes! My Healthy Plate - Quarter, Quarter, Half is a visual guide to help you envision what a healthier, balanced meal might look like, and also illustrates the relative proportions of each food group that should be included in a healthy meal.

However, My Healthy Plate does not define or dictate the number of calories or servings per day of each food group, as the actual portion size or amount of different foods needed would vary among individuals. To identify the recommended number of servings suitable for your needs, please refer to the chart below.
For infants aged 6 months - 12 months, their dairy foods or calcium-rich foods servings should be provided in the form of 750ml breast milk or infant formula.

Different individuals have different needs. Should you be more sedentary, it's best to stick to the lower end of the range. If you're very active, you may need more servings.

My Healthy Plate - Quarter, Quarter, Half is a visual guide to help you meet dietary recommendations easily. It's good to try to follow the Quarter, Quarter, Half principles at each meal. However, if you're unable to do so, plan your meals such that you eat food from all three food groups throughout the day.

Feeling peckish between meals? Try snacking on healthier options like wholegrain foods, fruit and vegetables, dairy or calcium-rich foods. Use this chance to make up for shortfalls of food groups from previous meals! Some great snack ideas:

Wholegrains

Whole wheat crackers and biscuits, wholemeal bread, wholegrain corn tortilla chips.

Meat and others

Cheese, chicken, egg, low-fat milk, low-fat yoghurt, tofu, unsalted peanuts, cashews, almonds, walnuts, pistachios or pumpkin seeds.

Fruit and vegetables

Apple, pear, banana, grapes, cherry tomatoes, baby carrots or celery sticks.

Wholegrains

What are wholegrains?

Wholegrains are rich in nutrients because they are not over-processed and still keep their original form. On the other hand, refined grains such as white rice and white bread have been processed, resulting in the loss of valuable nutrients.

Wholegrains have 3 edible layers:

Here's the whole truth: all grains start out as wholegrains. But to keep that name, these grains have to retain all three layers in their original proportions after milling.

Bran

Rich in fibre, B vitamins, minerals and phytochemicals (beneficial compounds produced in plants)

Endosperm

Contains mainly carbs and proteins

Germ

Packed with B vitamins, Vitamin E, trace minerals and phytochemicals

Wholegrains are every bit as rich in vitamins, antioxidants and fibre as fruit and vegetables! Furthermore, they also contain beneficial phytochemicals and all these nutrients help protect your health.

Vitamin E, selenium & phytic acid

Help prevent damage to your blood vessels

Soluble fibre

Helps lower blood cholesterol and promotes bowel function

Fibre

Adds bulk to your diet and helps you feel full, reducing the risk of overeating

Protein

What is protein?

Protein can be found in poultry, red meat, fish, seafood, eggs and dairy products such as milk, yoghurt and cheese. Plant-based protein such as soy milk, tofu, tempeh, nuts, beans and legumes are also good sources of protein.

Protein sources are packed with vitamins and minerals such as iron, vitamin B and zinc. Fish also contains beneficial fats like Omega-3 fatty acids.

Protein is the building block of almost everything in your body. It helps to build and repair body tissues, as well as regulate bodily functions. This is why you need protein in your diet to help keep your muscles, bones, organs, skin and nails healthy.

Choose lean over fatty meat

Fatty meat and lard are high in saturated fats. Too much saturated fats can cause cholesterol to build up in your blood vessels, hence increasing the risk of heart disease and stroke. Remove visible fats in meats to cut down your intake of saturated fats.

Choose fresh over processed meat

Limit your intake of preserved and processed meat like luncheon meat and sausages, as they are low in protein and high in saturated fats and sodium. Consuming processed meat can also increase the risk of heart and kidney diseases.

Have a mix of plant and animal-based protein

Consume a mix of protein from fresh foods. These contain healthy fats and are good sources of nutrients such as iodine, iron, zinc, and vitamin B.

Choose protein-rich foods which are also high in calcium

Calcium strengthens bones and teeth, therefore reducing the risk of osteoporosis. Try milk, yoghurt, cheese, tofu, calcium-enriched soy milk and sardines, which are rich in protein and calcium.

Choose low-fat or non-fat over full-fat dairy products

Low-fat or non-fat dairy products provide protein and calcium without the extra fats and calories, helping you maintain a healthy weight.

Fruit & Vegetables

Maintaining a healthy weight doesn't have to be a struggle. Simply replace high-calorie ingredients with fruit and vegetables. The water and fibre they contain add volume to your meals and fill you up more easily. Being rich in nutrients vital to your body's functions, fruit and vegetables are essential for your health.

Fruit and vegetables boast a range of essential vitamins and minerals which are naturally low in fats, calories and sodium.

Dietary Fibre

- Promotes proper bowel function
- Offers feeling of fullness with lower overall calorie intake
- Helps reduce blood cholesterol levels and risk of heart disease

Folate (Folic acid)

Helps body form
red blood cells

Vitamin A and C

- Helps protect body against infections
- Helps vision in dim light
- Promotes growth and repair of body tissues

The 2+2

It is recommended to eat 2 servings of fruit and 2 servings of leafy vegetables per day.
This is what 1 serving looks like:

¼ round plate⁺ of cooked vegetables

150g of raw leafy vegetables

100g of raw non-leafy vegetables

The different colour pigments in fruit and vegetables offer unique health benefits, including protection from diseases like heart disease or cancer. Treat yourself to the full spectrum of nature's bounty for maximum benefits.

Add fruit and vegetables to your meals to fill you up and lower your calorie intake.

Breakfast

Less cereal, more fruit
Cut back on the cereal and make room for delicious fruit like banana slices and blueberries. Now your breakfast boasts fewer calories and better taste.

Finish your meal with fruit
Fresh apples, oranges, pears and bananas are healthy add-ons that need little or no preparation.

Lunch / Dinner

Eat a green salad as often as you can
If you haven't eaten veggies for the whole day, a salad will do the trick. Remember to pick a healthier salad dressing e.g. balsamic vinaigrette. Creamy dressings generally pack more calories and sodium than non-creamy ones.

Include vegetables in your meal
Instead of simply choosing meat dishes, mix in vegetables for a more filling meal with extra vitamins and minerals. Adding fruit also makes for healthy, tasty dishes. Pineapples go well with sweet and sour dishes, while mangoes taste great with chicken.

Order at least 2 vegetable dishes when eating out
The fibre in vegetables helps you feel full after a meal, curbing overeating or snacking. Try asking for 2 vegetable sides and 1 meat option in your economy rice meal.

Enjoy fresh cut fruit or frozen fruit for dessert
Treat yourself to sweet healthy fruits instead of sugar-laden, high-calorie options like ice kachang. Try freezing grapes, orange wedges, banana slices, or watermelon for a cool tasty dessert.

Healthier Oils & Fats

What are healthier oils and fats?

Oil is an ingredient that's present in most of our daily meals. That's why it is important to understand what they contain, so that you know what you are consuming. All cooking oils contain 100% fat and are typically a mix of saturated and unsaturated fats.

Like protein and carbohydrates, fats are essential for fuelling our body with energy. Certain bodily functions also rely on the presence of fats. However, fats should always be consumed in moderation to prevent excess calorie intake.

Healthy unsaturated fats include:

Polyunsaturated fats

The two main types of polyunsaturated fats are Omega-3 and Omega-6 fatty acids, which are essential for brain function and cell growth.

Omega-3

Why they are good: Omega-3 fats cut your risk of heart disease. It can help reduce blood clotting in the arteries, protect arteries from hardening and lower the level of triglycerides, a type of fat, in the blood.

Good sources of Omega-3: Fish (e.g. tuna, mackerel, tenggiri batang and ikan tenggiri papan), walnuts, canola oil, soybean oil and products enriched or fortified with Omega-3 (e.g. bread and eggs).

Omega-6

Why they are good: Omega-6 fats keep your heart healthy by lowering total cholesterol levels, as well as low-density lipoproteins (LDL) or "bad" cholesterol levels in the blood.

Good sources of Omega-6: Some plant-based oils (particularly corn oil, soybean oil, avocado oil and sunflower oil), and seeds (e.g. sunflower and sesame seeds).

Monounsaturated fats

Why they are good: Monounsaturated fats help to lower total cholesterol levels as well as LDL or "bad" cholesterol levels.

Sources of fats: Some plant-based oils (e.g. olive oil, canola oil and peanut oil), most nuts (e.g. almonds, cashew nuts and hazelnuts) and avocados.

There are also unhealthy fats present in cooking oils. Click here to learn more.

All cooking oils contain 100% fat. What differentiates healthier oils from unhealthy oils is the higher proportion of healthy unsaturated fats. So even if it is labelled "healthier cooking oil", it should still be used and consumed in moderation.

Healthier oils offer mostly polyunsaturated and monounsaturated fats.

Unhealthy oils tend to be higher in trans and saturated fats.

Picking healthier oils can be tricky. Not all plant-based oils are healthier and many blended oils can be high in saturated fats.

To guide your purchase, refer to the Nutrition Information Panel (NIP) or simply look out for the Healthier Choice Symbol (HCS).

Sure-win rewards await, so choose healthier today and kickstart your winning journey!

Follow the tips below to figure out if the cooking oil is a healthier option:

Tip 1: Saturated fats should ideally make up no more than 35% (35g per 100ml of oil).

The NIP above shows the amount of saturated fats as 18.6g per 100ml. That means saturated fats take up only 18.6%, putting the cooking oil in the healthier range.

Tip 2: Trans fats should ideally take up less than 0.5g per 100ml of oil.

The NIP shows the cooking oil containing only 0.4g of trans fats per 100ml, within the healthier range.

Tip 3: Unsaturated fats make up 50% or more of the oil (50g per 100ml of oil).

In this NIP, total unsaturated fats is calculated by adding 36.0g (monounsaturated fats) to 35.9g (polyunsaturated fats). This equates to 71.9g or 71.9% of the oil, making the cooking oil a healthier option.

Tip 4: When in doubt, check if the oil has a Healthier Choice Symbol (HCS).

Keep your eyes peeled for HCS identifiers commonly found on healthier cooking oils. In fact, the cooking oil would have been easily distinguished by its "Lower in Saturated Fat" tagline.

Consuming too much healthy fats still results in a high calorie intake. The NIP can help you check if you have exceeded your daily calorie intake.

With careful use of the NIP, it's easier to consume balanced meals in moderation to help you manage your weight healthily. Learn more about the NIP here.

CONTRIBUTED BY

Health Promotion Board

By continuing to use and navigate the HealthHub website, you consent to the use of cookies in accordance with our Privacy Policy and Terms of Use.

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Eat more healthy, nutritious foods in the right proportions to feel your best. Learn about the benefits of a balanced meal plan at Nutrition Hub. CONTRIBUTED BY Health Promotion Board Eat more nutritious foods in the right proportions. It's easy to have a healthy diet when you know how.

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Green Tips: Small changes can add up to big climate results

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Youth Actions to address environment & sustainability issues amidst their concerns

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A City of Green Possibilities: SG Green Plan

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Learn how Singapore will transform into a global city of sustainability with the Singapore Green Plan 2030.

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I scored an A1 for O level Chinese but struggle to speak a coherent sentence

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I scored an A1 for O level Chinese but struggle to speak a coherent sentence

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Pointing at food items in the hawker centre because I don't know how to say their names in Chinese. Stuttering when Chinese tourists ask for directions at the MRT station. Mixing in English words while speaking in Mandarin with elders.

Like many young Singaporeans, I am appallingly bad when I have to use Mandarin. I find it difficult to speak in my own mother tongue despite 12 years of language classes. When surrounded by Mandarin speakers, my anxiety levels spike and I whip out my dictionary app.

I often wonder why this is so. After all, I did score an A1 for Chinese (Express level) at my O-Level examinations. Thousands of dollars were spent on tuition classes in order for me to achieve this result.

But then, I'd spent most of those 11 to 12 years completing written examination papers as homework and memorising Chinese phrases to use in essays. I practised my speaking skills just a few weeks before the oral examinations.

With an English-speaking environment at home and less emphasis on speech for my Chinese education compared to the written skills, it's really no wonder I always sound like I just began picking up the Chinese language rather than an intermediate learner who started at the age of five.

It's embarrassing when I talk to some fellow second-language learners who began classes three years ago but are already more fluent in Mandarin than I am.

A similar phenomenon is happening in South Korea, where students' English proficiency is not improving because of the "test-score oriented approach", the Korea Times reported.

Despite heavy investment in English education, South Korean students study it to excel in exams rather than to communicate better in the language.

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I scored an A1 for O-Level Chinese but struggle to speak a coherent sentence

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AI tools helping social service agencies in Singapore to save time and labour 

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https://www.channelnewsasia.com/singapore/artificial-intelligence-ai-social-service-agencies-mental-health-4664966?fbclid=IwZXh0bgNhZW0CMTEAAR3ouxssBDwPIzDIkd6dc7VnaJmvDrzNPqDpq_0Bf574RLZnJi6OCmCKiBI_aem_Ug6udE-8j-7nTgmGQDYYaw

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AI tools helping social service agencies in Singapore to save time, labour

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With this technology, these organisations are able to screen at least six times more patients a week.

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How technology can help us to tackle oil spill in environment 

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How technology can help us to tackle oil spill in environment 

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Thinking about recycling your laptop? This is what happens to your old devices

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A laptop’s hard disk drive is degaussed to erase its data at a licensed recycler’s facility, while solid state drives are shredded.

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Singapore society must be careful not to normalise bullying behaviours unintentionally 

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Singapore society must be careful not to normalise bullying behaviours unintentionally: Chan Chun Sing

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Circulating viral videos or attempting to dox the perpetrators could drive them to extremes, making it harder for them to mend their ways, says the Education Minister.

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Fun for all: How some tourist attractions have made themselves more disability friendly 

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Fun for all: How some tourist attractions have made themselves more disability friendly

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The Museum of Ice Cream, for instance, has ramps and a wheelchair lift within its premises.

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Disney held a “grand reveal” event at Marina Bay Sands on Wednesday (Oct 16), which gave attendees a detailed sneak peek at the themed areas, as well as accommodations, for the Disney Adventure cruise, which is set to sail from Singapore in 2025.

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Unprecedented stress on water resources causing global crisis

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Unprecedented stress on water resources causing global crisis

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https://www.channelnewsasia.com/sustainability/unprecedented-stress-water-resources-causing-global-crisis-say-experts-4677486?cid=FBcna

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‘Unprecedented stress’ on water resources causing global crisis, say experts

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Half of the world’s food production and 15 per cent of lower-income countries’ GDP is at risk due to an ongoing water crisis, according to the Global Commission on the Economics of Water co-chaired by Singapore president Tharman Shanmugaratnam.

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Polytechnics offering minor programmes for students to chart their own education pathways 

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Polytechnics offering minor programmes for students to chart their own education pathways 

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At Republic Polytechnic, 19 minor programmes - from entrepreneurship to environmental sustainability - will be offered next year for students to deepen their expertise or broaden their knowledge.

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FairPrice Group is first grocery retailer to link mobile app with Healthy 365 app

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https://www.straitstimes.com/singapore/fairprice-group-links-mobile-app-with-healthy-365-app?utm_campaign=stfb&utm_medium=social&utm_source=facebook&fbclid=IwZXh0bgNhZW0CMTEAAR3R4guwrGEvTWT5AJXM75-_a_O5XqUDgMtQzqDK-Wcmyd2EPanhxvYM_kE_aem_hDgBf9LeMc871P2ITE62OQ

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FairPrice Group is first grocery retailer to link mobile app with Healthy 365 app

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Eligible purchases can automatically net users Healthpoints, which can be used to redeem vouchers. Read more at straitstimes.com.

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Conveyor belt sushi in Japan goes digital for hygiene, gamifies the dining experience 

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Conveyor belt sushi in Japan goes digital for hygiene, gamifies the dining experience 

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https://www.straitstimes.com/asia/east-asia/conveyor-belt-sushi-in-japan-goes-digital-for-hygiene-gamifies-the-dining-experience

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Conveyor belt sushi in Japan goes digital for hygiene, gamifies the dining experience

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The eatery chain said the move will address broad hygiene and labour concerns. Read more at straitstimes.com.

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How can I tell what can and cannot be recycled?

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How can I tell what can and cannot be recycled?

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How can I tell what can and cannot be recycled?

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Mobile Guardian hack is a reminder digital natives can still lack digital literacy

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Commentary: Mobile Guardian hack is a reminder digital natives can still lack digital literacy

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Why should we be surprised the elderly are playing video games?

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Why should we be surprised the elderly are playing video games?

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WHO IS THE FIRST "GAMER" GENERATION?

Historically, the first ever computer game created solely for entertainment was created in 1958, called Tennis for Two.

That paved the way for others, but the early computer game most recognised in popular culture is Pong, created in 1972. It was around this time too that the first generation of home consoles started to appear.

In the 1970s, baby boomers were in their teens, an age where, fast forward to today, many of our youths would be spending time gaming on their consoles, computers and mobile devices.

Yet even though computer games date to the 1960s and 1970s, I would argue that the youth of that time were more inclined towards other pursuits than watching a dot ping-ponging horizontally across the screen between two paddles.

Don't believe me? Do a simple straw poll: Ask anyone above the age of 55 if they have any memories growing up playing computer games.

It was only in the 1980s and 1990s that video games truly took off, with titles like Super Mario Bros (1985), Sonic the Hedgehog (1991), Myst (1993) and Doom (1993).

In other words, the generation who grew up with computer games isn't the baby boomers: It's Generation X.

Baby boomers were the disapproving parents who dismissed computer games as a waste of time.

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Commentary: Why should we be surprised the elderly are playing video games?

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Historically, the first ever computer game created solely for entertainment was created in 1958, called Tennis for Two. That paved the way for others, but the early computer game most recognised in popular culture is Pong, created in 1972. It was around this time too that the first generation of home consoles started to appear.

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Affluent traveler's are prioritising non traditional experiences 

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Affluent traveler's are prioritising non traditional experiences 

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Affluent travellers are prioritising non-traditional experiences, according to Marriott International’s president of luxury

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“Luxury consumers are looking for unique, one-in-a-lifetime experiences and they want to try them with brands they trust to deliver on that expectation,” says Tina Edmundson, Marriott International’s president of luxury.

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Excessive social media use linked to mental health symptoms among youths:IMH study

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Excessive social media use linked to mental health symptoms among youths:IMH study

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Excessive social media use linked to mental health symptoms among youths: IMH study

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About 1 in 3 young people aged between 15 and 35 years in Singapore reported experiencing severe or extremely severe symptoms of depression, anxiety and/or stress.

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Instagram will be removing beauty filters but the damage is done!

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Instagram will be removing beauty filters but the damage is done!

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Commentary: Instagram has announced it will be removing beauty filters - but the damage is done

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By removing its already hugely popular beautifying filters, Instagram will find it harder to manage the problems associated with filter use, says a Swinburne University of Technology researcher.

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Congratulations to the following students who have won the highest votes for their book review!

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Congratulations to the following students who have won the highest votes for their book review!

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1. Joyle Goh 2TG4

2. Aisyah 2TG2

3. Chong Zi Ying, Wing 1TG2

4. Rania 1TG7b

5. Lakshana 2TG8

6. Satya 2TG3

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Schools in Singapore impose phone bans to reduce distractions,rekindle social interaction 

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Schools in Singapore impose phone bans to reduce distractions,rekindle social interaction 

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Schools in S'pore impose phone bans to reduce distractions, rekindle social interaction

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France, Finland and China have already banned the use of mobile phones in schools. Read more at straitstimes.com.

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Irish pop group uses AI to release new single entirely in Mandarin

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Irish pop group uses AI to release new single entirely in Mandarin

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The quartet - made up of Nicky Byrne, Kian Egan, Mark Feehily and Shane Filan - didn't actually sing on the track, which was created using the world's first multilingual AI singing technology to sound like them.

However, Westlife was still heavily involved in the creative process, which resulted in the song being streamed more than a million times in its first week.

Tencent Music Entertainment added: "Since the release of their album Wild Dreams in 2021, Westlife have continued to deepen their connection with China and Tencent Music Entertainment.

"In 2022, Westlife took their love for their Chinese fans to new heights by deeply participating in Tencent Music Entertainment Group's annual non-profit programme If Music Has A Shape, demonstrating their love for their Chinese fans through the campaign.

"This ongoing mutual dedication is why we have chosen Westlife as the first international artiste to collaborate with to release AI music.

"We hope to use AI technology to bring Westlife 'a bit closer' to their fans in China.

"This aligns perfectly with Tencent Music Entertainment's corporate mission of creating endless possibilities with music and technology.'"

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Irish pop group Westlife uses AI to release new single entirely in Mandarin

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The group worked on a cover of Jason Zhang's 2016 hit Love + Courage using the teaching software Kogou AIK.

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The work-from-home revolution is harming younger workers

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The work-from-home revolution is harming younger workers

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YOUNG WORKERS DON'T HAVE BENEFIT OF HISTORY WITH COMPANIES

Humans are social beings; we want to feel we belong somewhere. We interact partly through the non-verbal cues that computer screens obscure.

Those of us who Zoomed successfully in the pandemic already knew and trusted our colleagues and had a pretty good idea of how our organisations functioned. New starters don't have that foundation - and a Microsoft study found that staff working remotely are less likely to get in touch with new team members.

The gurus who assert that working from home is better for mental health may be underestimating how fragile people can feel if they can't bounce ideas off others informally, share worries in a low-key way or overhear colleagues discussing the normal ups and downs of working life.

There is still a gulf in opinion between staff who claim they are more productive at home, partly because they've cut the commute, and bosses who fear that work ethic and culture are being degraded. It's easy to accuse business leaders of knee-jerk presenteeism. But they might just be the best judges of how people are performing.

In India, a fascinating trial found that workers who were randomly assigned to work from home were 18 per cent less productive than their peers, either taking longer to finish tasks or getting less done. While workplaces can be distracting - Professor Nicholas Bloom of Stanford has memorably described a worker being driven mad by a colleague loudly cutting their toenails in an adjoining cubicle - many "homes" are cramped flat-shares with ringing doorbells and pinging washing machines.

Senior executives with luxurious houses are partly to blame. While EY is taking flak for monitoring how often its staff go through office turnstiles, and Bank of America for writing its employees "letters of education", plenty of other organisations have senior managers who can't be bothered to travel in on Mondays and Fridays.

They are failing to be role models to a younger generation that in the past would have benefited from a quick conversation in the lift, or watching experienced colleagues with clients. In most sectors, a good deal of senior work is about face-to-face relationships. Yet some Gen Zers report feeling reluctant to even pick up the phone or talk to people directly.

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Commentary: The work-from-home revolution is harming younger workers

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Bosses who insist on a return to the office are demonised - but turning up is better for your career, says the Financial Times' Camilla Cavendish.

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Are our Singaporean youths ready for the working world?

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Are our Singaporean youths ready for the working world?

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HOW CAN PARENTS, SCHOOLS HELP?

What youths really want to hear are our personal stories.

At home, parents can share their own personal experiences, particularly those involving failure and how they overcame it. Some may worry that their children will think less of them if they share such unflattering tales - I used to have similar worries, and I discovered that my own stories of professional and personal setbacks have been profoundly instructive for young people.

When presented as stories, youths are more receptive to learn that failure can be an opportunity for growth - they are assured that it is not the end of the world when they make mistakes, that struggles and mistakes are part and parcel in the working world and in life.

Schools can organise more platforms for students to interact with professionals through small-group dialogue sessions, mentoring programmes, or collaborative projects. These initiatives provide students opportunities to see the human side of these professionals, a realistic glimpse into various career paths, and dispel any myths or fears they might have about the professional world.

One thing youths can do is to explore doing informational interviews, where one connects with professionals (through e-mail or LinkedIn), learning more about their jobs and industries in a casual conversation over coffee or a meal.

This can feel very intimidating - and this is where the entire family can work together. Parents can help to build their children's confidence by conducting practice interviews and share their stories in the process. They can also use this as an opportunity to invite colleagues and friends to share their stories and experiences as part of the practice.

Ultimately, these stories are powerful in demystifying the path that lies ahead of them, empowering them to make their own decisions and try new experiences.

By fostering open dialogues and a sharing of experiences with working adults, we can help our youths to bridge their world with ours.
Jonathan Sim is Associate Fellow of the NUS Teaching Academy and Lecturer with the Department of Philosophy at National University of Singapore.

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Commentary: Are our Singaporean youths ready for the working world?

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Young adults often feel ill-prepared when entering the workforce. Strong relationships with older working adults will help them gain confidence, says NUS lecturer Jonathan Sim.

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Young people hate making phone calls-could it be hurting their careers

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Young people hate making phone calls-could it be hurting their careers

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PERTH: Ironically, younger generations are using smartphones for anything but actual phone calls.

Many people under 40 appear far more comfortable letting their fingers do the talking, using text or images, rather than speech, to communicate over the phone.

A 2023 survey of more than 1,000 Gen Z Australians aged between 18 and 26 found that almost 60 per cent dread making or accepting a phone call. Another from the United States found that 81 per cent of millennials get anxious before making a call.

Like spiders and heights, speaking on the phone - with all its real-time imperfections - is a modern-day phobia and fast becoming a lost art.

So what's going on, and what impact might it have on young people's careers?

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Commentary: Young people hate making phone calls - could it be hurting their careers?

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Phone calls are a source of deep anxiety for many young people, but something important is lost when we communicate over text instead of in-person, says a journalism lecturer from Murdoch University.

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How hustle culture is robbing our youths of self-discovery 

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How hustle culture is robbing our youths of self-discovery 

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NOW WHAT CAN WE DO?

Initially, I struggled to find ways to encourage my students to reflect and learn from their experiences. On one occasion, a student shared that she had difficulties navigating through her thoughts in reflection. She felt that she was not getting anywhere.

I then realised that students may lack the conceptual resources necessary to guide and structure their own introspection.

I started leading by example, sharing my personal reflections with them to provide models for thorough and fair introspection. I also facilitated reflections, guiding them with structured questions to navigate their thoughts and feelings, explore additional perspectives or find new ways to reframe a situation. These equipped them with strategies and questioning methods that enabled them to introspect more deeply on their own.

For reflections to have a lasting impact, I found it useful to formalise and set aside time and space for regular reflections throughout the semester - this facilitates regularity in reflection especially for those yet to develop a habit for regular reflections.

Overall, these efforts contribute toward fostering a culture of reflection amongst my students. Many have since become more accepting of their mistakes, more willing to experiment, and more reflective about themselves and what they do.

The end of the year is a time traditionally meant for setting resolutions for the new year. We can use this as an opportunity to foster a culture of reflection in our homes, teaching our youths to use reflection as a tool for learning, growth, and self-acceptance.

A practical starting point is the Model of Reflection by Professor Gary Rolfe and his colleagues in 2001 which asks three simple questions: What? So what? And now what?

Here are some questions we can use to guide our self-reflections or to facilitate reflections with our children (they can do it as a conversation or write it in a journal) - the aim is not to be self-critical, but to fairly evaluate ourselves for growth:
What?

... were the good and bad things that happened in the incident?

... was I trying to achieve - did I intend for it to happen the way it did?

... were my feelings at that time?

So what?

... does this reveal about myself?

... does this say about my knowledge/skills in handling the situation?

... could I have done differently?

Now what?

... would I say to support my best friend if he/she experienced what I did?

... can I do to improve my ability to handle the situation if it happens again?

... will I do the next time a similar situation arises again?

By integrating self-reflection into our daily lives, we can shift the focus away from merely doing more to becoming more - more reflective, more self-aware, and more prepared for the complexities of life. This, I believe, is a critical step toward nurturing a generation to be more emotionally and psychologically resilient, ready to face and shape their future.
Jonathan Sim is Associate Fellow of the NUS Teaching Academy and Lecturer with the Department of Philosophy at National University of Singapore.

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Commentary: How hustle culture is robbing our youths of self-discovery

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Pausing to reflect feels like stagnant inactivity, but it's crucial for our youths, says NUS lecturer Jonathan Sim.

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Encouraging creativity in classroom still a challenge despite MOE push

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Encouraging creativity in classroom still a challenge despite MOE push

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CAN'T ALWAYS BE CREATIVE IN EXAMS

Teachers CNA spoke to lauded the scrapping of some exams - such as the mid-year papers for primary and secondary school levels - which has helped students to be more creative with alternate assessment methods like project work.

But on MOE's push to encourage creativity in lessons, teachers said they have to balance this with providing "structure" for students.

For example, when it comes to exam preparation, most teachers focus on ensuring that students' answers match the way exams are marked so that they do well.

"The syllabus requires them to answer certain questions in a certain way ... So we also teach the kids that they have to follow step by step, you can't just write anyhow. That actually restrains them from thinking out of the box," Claire said.

For example, for Chinese language exams, more creative students might summarise a longer answer and merge multiple points into one sentence. But they may be required to have certain keywords in their answer to get full marks.

"Actually the meaning behind it is about the same. But the problem is that we still will follow the marking scheme. So it's a bit like you're forcing them not to be creative."

A parent of a 15-year-old boy said that for subjects like mathematics, there is usually only one way to solve the question.

"It's very hard for kids to look at the question and say, let's find another way of doing this," said Mr Aaron Koh. "You apply this formula, these are the steps, and then you get the answer. There's no reason for you to even try another way."

Lily, who teaches English and literature in a secondary school, said she tells her students that there are no right answers, but there are wrong answers.

"I tell them that you can have creativity in your interpretation, but what you need is strong justification for your interpretation," she said, adding that it is easier to encourage creative expression in literature classes.

But when it comes to essay writing in English, the marking scheme is clearly divided into 10 marks for content and 10 marks for language use, and she tells her students that it is easy to score marks as long as they stay on point.

"My worry with kids is that they're creative to the point of writing out of point," she added.

The approach that teachers can take also depends on the profile of the students, said Paulina, who also used to teach English and literature in a secondary school up until recently.

While she had some "geniuses" among her students, she still had to cater to the majority.

"I feel like the strategy to ensure that I can help the majority of the students is really to tell them: 'This is the exam, this is what you should write in order to cater to the exam.' So it was very uninspiring teaching."

Paulina thought at first that student-initiated learning - where children pursue their own interests and learn outside the curriculum - was a good idea.

While this is a ministry initiative, each school conducts this differently.

At Paulina's school, the projects students took on had conditions and outcomes to fulfil. For example, they had to contribute to society in some way.

The requirements made the projects a chore for students and "completely ruined" their motivation, she said.

NIE's Assoc Prof Heng said that newer curriculums aim to give students opportunities to stretch their imagination and connect them to the real world.

But it is difficult to say whether these have shown results, as it is "very much debatable" to what extent standardised tests around "Little C" creativity transfer to "Big C".

"Big C" creativity also needs a wider ecosystem and factors outside of "Little C" parameters to support it, said Assoc Prof Heng.

"Further, Singaporeans' risk aversion and preference to maintain harmony may stifle their creativity along the "Big C" domain or in other types of creativity, including artistic creativity."

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Encouraging creativity in the classroom still a challenge despite MOE push, teachers say

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Singapore's 15-year-olds topped the 2022 PISA study on creative thinking, but teachers say it's not easy to encourage creativity in academic work.

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How much is your IG or TikTok really costing you?

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How much is your IG or TikTok really costing you?

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New: You can now listen to articles.

SINGAPORE: One could say our mobile phones are the closest relationship we have today - they join us on every social engagement and date. We may not know where our partner is before we go to bed, but we always know where our mobile phone is.

One big reason for this is social media. It is our culture of constantly sharing the most noteworthy parts of our lives with "followers" throughout the day - our coolest activities, latest shopping haul, the Dalgona we had at that cool cafe. We turn every weekend, every holiday, every significant and insignificant life experience into "content".

For this reason, our mobile phones are also probably one of the most expensive relationships we have. As they say, the "camera eats first" and it does not like to eat cheap.

Several decades ago, Starbucks transformed cafe culture by marketing itself as a place for connection outside of work and home. Today, social media is fuelling the next cafe evolution via a different type of connection - social media shares and a check-in culture.

We have all seen the new breed of "Instagrammable cafes". But " Instagrammable " as an adjective is not just driving consumer spending in dining, but also in travel, luxury and leisure. These days, it feels like every other hotel has an infinity pool, and every millennial, Gen Z-er and beyond has posted an infinity pool photo on social media.

Well, two and a half years ago, I broke up with Instagram. It was not a conscious decision. I simply stopped posting because I was just going through a stressful life transition.

Looking back, I have saved so much money and mind space.

ARE WE PAYING FOR LIKES?

Almost three decades ago, in 1997, the concept of personal branding was seeded in an essay by management expert Tom Peters. It is this idea that individuals need to shape their own reputations and careers by cultivating a personal brand.

Since then, this idea has practically exploded with the rise of social media.

Today, we are shaping our public persona every single day - what drinks we like, what clothes we wear, what lifestyle we have and can afford, what we think, what coolest dance moves we have mastered. We take great efforts to share this with the world.

Ninety-two million selfies are taken every day globally, according to one study. Made popular by social media, a selfie is not just a self-taken picture. It is strategically framed, edited and curated to tell our narrative.

A viral TikTok video even suggests that different generations style their selfies differently, with Gen-Zer projecting lowkey cool, millennials posing with lifestyle "props", Gen-Xer checking in at different hot spots, and Boomers still figuring out the whole concept of selfies.

And it is not just selfies. When you think of it, aren't flatlays - another social media trope - essentially just laying out all our goods for an airbrushed and envy-inducing effect?

There are also back views shots, pensive shots and other highly staged photos that have notoriously caused obstruction in many tourist spots. People are willing to pay a pretty penny for those. That swing over rice paddies in Bali- I have seen a package for it costing S$40 (US$30), with an extra S$20 charge for dress rental.

When it comes down to it, we do most of this for bragging rights, which of course, social media enables and amplifies. Indeed, there was a time when if you travelled to an exotic destination, splashed out on omakase or stayed in an expensive hotel, it would be culturally inappropriate to milk your splurges for praise and social credits, especially among distant friends and acquaintances.

Whether consciously or unconsciously, this social affirmation - in the form of likes, hearts, comments and shares - can be so addictive that it fuels spending and shopping that might otherwise not happen. And of course, retailers, hoteliers and restaurateurs know this.

EDITED FEED, EDITED LIFE

One reason we are so drawn to social media is because it is simply human to want to share our lives, experiences, opinions and wins. As social creatures, communication, connection and community are essential for survival.

It makes sense on many levels. Sharing experiences on social media can create a new commonality between old friends, or even strangers, or be a catalyst for conversation.

Even a humble cafe selfie can serve a purpose. In a world spinning at breakneck pace, it says to people you have otherwise lost touch with: "Remember me? I'm still alive. Come say 'Hi'?"

The thing is, when presenting ourselves, the vast majority of us want to be seen as cool, relevant, doing well, living the life, having good experiences, having good taste. And sometimes, we over-edit our lives to create an altered reality, shaped by trends.

I have known people who blow disproportionate amounts of their salary on Instagrammable experiences, avocado toast and fancy coffee. Admit it or not, most of us feel some pressure to try to keep up, and that can also be very bad for our bank account.

In some cases, in bid to edit our feed, we also edit our lives. My helper recently told me about a friend who returned home a few months into her employment contract because her husband had cheated on her. I can imagine it must have been an incredibly difficult period for her. But no one would know this, because upon returning, one of the first things she did was pay for a pedicure, mainly for reels.

DISCONNECTING TO RECONNECT

However, perhaps if we look at it from another perspective, one reason we share so much on social media is that it gives us the illusion that we are not alone, we are heard.

Even at 2am when everyone we know is asleep, there is always somebody there, lurking on social media. This is why some of us unconsciously spend so much to produce content that people will respond to, to fill some void.

The irony is that while social media enables users to constantly connect with everyone, it also makes us disconnect from the people who are actually beside us.

In fact, the rationale behind the "photos, or it didn't happen" mindset is the idea that it is not enough to share any experience with the people who are actually present. We need to share it with a wider audience for it to be meaningful.

At this point, I should probably clarify that I am not advocating that people should go off social media. It has become such an integral part of our lives that that would be a ridiculous ask.

But as with most co-dependent relationships, some boundaries when it comes to social media might give us some perspective.

In my case, my unplanned and unintended social media detox has been positive.

I still live like life is short. I do not feel less connected or fulfilled. But I no longer think of food, travel or life as a great photo op.

I still take photos, but my camera feed no longer has pictures of sundowners, sushi or stunning cafes. Because let's face it, I doubt these will be photos I want to look back on when I am 70.

While I can't say for certain that I will never be swept up in the social media wave again, so far, this detox has surprisingly done so much for my self-perspective and bank account.

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Commentary: How much is your IG or TikTok really costing you?

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We all know that social media is not really free. But your Instagram grid, TikTok reels and the experiences you fill them with may cost more than you think, says Annie Tan.

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Can scientists ‘solve’ stress? They’re trying.

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Can scientists ‘solve’ stress? They’re trying.

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From cardiovascular disease and obesity to a weakened immune system, the side effects of stress can be life-altering. But there may be a way to prevent those outcomes.

Raising triplets Hays, Presley, and Millie is challenging for Caitlin and Chris Nichols of Lawrenceville, Georgia. Born prematurely, the children have long-term health problems. Caregivers of chronically ill children face health difficulties themselves: Telomeres-protective caps at the ends of chromosomes-are shorter than expected, a possible sign of stress-related aging.

Photographs by Brian Finke

As modern-day stress ratchets up to what feels like unbearable levels, researchers are striving to learn more about the precise mechanisms through which it affects our body and mind. The hope is that by unlocking more about how stress works physiologically, we can find ways to prevent it from permanently harming people.

Over the last five decades, scientists have established beyond doubt that persistent stress really can poison our overall health. In addition to increasing the risk of cardiovascular disease, stress plays a role in obesity and diabetes and can weaken the immune system, leaving us more vulnerable to infectious diseases. You can recover swiftly from an episode of acute stress-for example, the alarm one might feel when caught unprepared for a presentation. Chronic stress, on the other hand, is more toxic as it is an unrelenting circumstance that offers little chance for a return to normalcy. Financial strain, having a bully for a boss, and social isolation are all examples.

Today chronic stress seems to be increasing worldwide, as people grapple with rapid socioeconomic and environmental change. A 2023 national survey by the American Psychological Association found that stress has taken a serious toll since the start of the pandemic, with the incidence of chronic illnesses and mental health problems going up significantly, especially among those ages 35 to 44.

(Do you have chronic stress? Look for these signs.)

So far, one of the major realizations among scientists is that stress harms all of us in different and powerful ways. But is there any way to avoid it-or at least recover more quickly? Some promising avenues of research offer hope for the future.

Preventing chronic stress from harming you in the first place

Groundbreaking studies in orphans showed how stress in early life can leave an indelible mark on the brain.

"Chronic stress in early life has more serious and lasting effects, because that's when a lot of connections are being laid down in the brain," says Aniko Korosi, a researcher at the University of Amsterdam who has been conducting experiments on mice to elucidate that link between early-life stress and brain development.

Introducing Nat Geo Kids Book Bundle!

Korosi may have found a surprising link between stress and the resulting nutrient composition in the brain. She and her colleagues noticed that mouse pups that had been exposed to stress in the first week of their lives-having been moved from their mother's care to a cage-had lower levels of certain fatty acids and amino acids in their brains compared with pups being raised in a stress-free environment.

She wondered if it was possible to normalize a stressed pup's development by feeding it a diet rich in the specific nutrients its brain would be lacking. To find out, the researchers first fed a supplemented diet to the mothers so it would pass through their milk, then continued to provide it in the pups' feed for two weeks after they were weaned. A few months later, the researchers tested the now adult mice in learning and memory. Unlike stressed mice that had never received an enriched diet, these mice did not display cognitive impairments.

(How wild animals cope with stress-from overeating to sleepless nights.)

"I was surprised that changing the nutrition could have such a powerful effect, because it's such an easy intervention," Korosi says.

If further studies provide more evidence of the nutritional pathway, she says, there would be a strong basis for supplementing the diets of infants born to mothers living in stressful conditions.

Developing an early warning system for stress

Katie McLaughlin, a psychologist at the University of Oregon, is investigating how mental health problems arise in adolescents as they're going through a particularly vulnerable time in their lives, transitioning to adulthood.

She and her colleagues are still collecting data, but a smaller, precursor study tracking 30 teenagers offers clues about what the researchers might learn-and how it might help them identify stress before it goes too far.

In that study, McLaughlin found that the extent of stress experienced by a subject in the month before their lab visit changed how their brain responded to emotionally impactful information such as when they were shown a picture of a threatening face. The brain's prefrontal cortex, which helps regulate emotions, showed less activation when the subject had experienced higher levels of stress.

McLaughlin is optimistic that data from the ongoing study will help pinpoint changes in behavior as well as brain activity that predict the emergence of mental health problems like anxiety and depression. This could enable the development of targeted interventions delivered to teenagers at just the right time, she says. If the identified marker of stress were a sudden decrease in sleep duration or a sharp decline in social interactions, for example, it would be possible to push the intervention out to the individual on their smartphone.

"Like, here's a reminder about good sleep hygiene, or this might be a good time to check in with your counselor at school about what's been going on in your life," McLaughlin explains.

('Hysterical strength'? Fight or flight? This is how your body reacts to extreme stress.)

Learn more about stress and how to manage it

Preventing inflammation caused by chronic stress

Gaining a deeper understanding of how stress affects the immune system may also help find a way to reverse those effects.

In the 1980s, psychologist Janice Kiecolt-Glaser and her virologist husband, Ronald Glaser, began exploring the physiological impact of stress on two notably stressed segments of society: medical students and older caregivers. The researchers found the students' immune systems were less robust when they were taking exams than during non-exam times-and that stress altered the body's response to vaccines.

Researchers then administered the flu and pneumonia vaccines to individuals responsible for a spouse with dementia. Unlike medical students taking exams, who were likely stressed only in the short term, these people were experiencing unrelenting stress. When tested at set periods after inoculation, they had fewer antibodies compared with a control group -they couldn't maintain their protective response. "That gave us good evidence that the changes brought on by stress were biologically meaningful," says Kiecolt-Glaser, now an emeritus professor at the Ohio State University.

Around the same time, researchers led by Sheldon Cohen, now emeritus professor of psychology at Carnegie Mellon University, delivered cold-causing viruses into the nostrils of about 400 adult volunteers in the U.K. "The more stress they reported prior to our exposing them to a virus, the higher the risk was for them to develop a cold," says Cohen. The duration and type of stress mattered: Chronic economic or interpersonal stress were what really put people at high risk-and the longer it went on, the greater the susceptibility to falling sick.

Cohen and his colleagues also learned that when exposed to viruses, chronically stressed people tended to produce an excess of cytokines-proteins that serve as messengers of the immune system, traveling to sites of infection and injury and activating inflammation and other cellular processes to protect the body. Too many cytokines cause an excess of inflammation.

Researchers still don't know enough about how stress alters the immune system's ability to regulate cytokines to devise an intervention to reduce the inflammation, but in one way, these findings signal some hope: There are clear targets for more work to be done.

Understanding stress on a cellular level

The future of understanding and combating stress may lie in our DNA.

In 2023, Ursula Beattie, then a doctoral student at Tufts University, and her colleagues found possible evidence that stress can overwhelm DNA's repair mechanisms. In their study, researchers repeatedly tapped on sparrow cages with pens, played the radio loudly, and other actions designed to cause distress but no physical harm. Blood and tissue samples from the sparrows after three weeks of this unpleasant treatment revealed damage to the DNA. "It's like if you had two pieces of string coiled up, just like DNA, and you took a pair of scissors and cut them," Beattie says.

While these kinds of double-strand breaks in DNA occur all the time in sparrows and other species, including humans, the damage is typically reversed through self-repair mechanisms. In a chronic-stress setting, "those repair mechanisms get overwhelmed, which is how we see a buildup of DNA damage," Beattie explains. The damage in the birds appears to be the most severe in cells of the liver, she adds, suggesting that for humans, too, the extent and type of damage inflicted by stress might be different for different tissues of the body.

Separately, Kiecolt-Glaser and psychologist Lisa Christian at OSU are conducting a longitudinal study to determine whether chronic stress ages you more quickly. If results support a smaller, earlier study, it appears that chronically stressed caregivers not only are more likely to get sick and heal more slowly but they also show signs of accelerated aging.

We're still learning how deep stress goes into our bodies. But these exploratory findings mean we're getting closer to solving the puzzle that is stress, which promises a future where we can better meet the ongoing demand for change.

(20 stress-relief gifts for the frazzled friend in your life.)

Yudhijit Bhattacharjee has written more than a dozen National Geographic features, many of which delve into the science of human experience, including our cover story on stress. A contributing writer at the New York Times Magazine and author of The Spy Who Couldn't Spell, he manages stress by singing.

Brian Finke has photographed multiple features for National Geographic, including the science of taste and The Carnivore's Dilemma. His work has been published in several books and featured in museum collections around the world. He manages stress by cycling around New York City.

A version of this story appears in the June 2024 issue of National Geographic magazine.

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Can scientists 'solve' stress? They're trying.

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From cardiovascular disease and obesity to a weakened immune system, the side effects of stress can be life-altering. But there may be a way to prevent those outcomes.

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8 places to visit if you love ‘Star Wars’

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8 places to visit if you love ‘Star Wars’

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Villa del Balbianello, overlooking Lake Como on the tip of the Lavedo Peninsula in Italy, became Naboo in Star Wars: Episode II-Attack of the Clones. Discover several other destinations around the world to explore as a Star Wars fan.

Photograph by Berthold Steinhilber, Redux

By Starlight Williams and Mary Beth McAndrews

Tatooine and the forest moon of Endor may seem like they're in a galaxy far, far away, but these Star Wars worlds are closer than you think. The fantastical environments of these fictional planets were inspired by and filmed in real-world locations, from the craggy peaks and windswept isles of the Scottish Highlands to the ancient ruins and whitewashed houses of Tunisia.

Leslye Headland, the showrunner/creator of the newest original Star Wars series, The Acolyte, now streaming on Disney+, says that one of the goals of the production from the very beginning was "to find locations that would feel otherworldly." [The Walt Disney Company is majority owner of National Geographic Partners.]

Places in Wales and Portugal ended up having the alien appeal she was looking for. And the actors, including Amandla Stenberg and Lee Jung-jae, appreciated it as well. "The cast really loved being on a location, and being able to play scenes in a different climate than we'd been shooting in London. For them to be transported...you can't achieve that for your performers by staying on set."

There's no need for a Millennium Falcon to visit the ethereal landscapes our favorite Resistance fighters and Imperial forces call home. Simply take a plane, train, boat, or car to these eight stellar Star Wars filming locations.

Madeira, Portugal

Located in the Atlantic Ocean, some 300 miles off Morocco's west coast, Madeira is an autonomous Portuguese archipelago that some might know better for its wine, which was beloved by George Washington and other Founding Fathers. The main island (also called Madeira) is small-only 35 miles long and 14 miles wide-but its terrain is diverse, ranging from sheer, wave-bashed cliffs to rugged mountains to sun-drenched beaches.

Madeira's variety of landscapes made it ideal for The Acolyte, which tells the galaxy-hopping story of a mysterious assassin who is murdering Jedi one by one. "It was an incredible place to shoot because there's actually so many areas in it that feel like different planets," Headland tells National Geographic. "[The planet] Olega is Madeira, but also the planet of Khofar is Madeira."

The island also stands in for an "unknown planet" that is revealed in episode six. "Madeira was a really beautiful, spacious, very welcoming place where we were able to shoot three planets in one location," she says.

Island of Djerba, Tunisia
Tatooine, various episodes
As the primary filming location for the planet Tatooine (based on the Tunisian town of Tataouine), the island of Djerba is home to some important Star Wars sites, including the iconic Mos Eisley cantina first introduced in A New Hope. If there's time, hop back over to mainland Tunisia for more Star Wars locations, like the Hotel Sidi Driss, a traditional Berber subterranean house that was used as Luke Skywalker's childhood home (and is still open for guests).

Lake Como, Italy

Several scenes on the planet Naboo, including Padmé and Anakin's stay at Varykino Villa, were filmed on the shores of Lake Como, Italy's third largest lake. Lavish mansions dating from the 18th-century line the lake, including Villa del Balbianello, used as the set piece for the couple's secret wedding between Padmé and Anakin in Attack of the Clones. Visitors can arrive by water taxi to explore the on-site museum housing explorer Count Guido Monzino 's collection of art and travel mementos, or take a stroll through the elaborate terraced gardens to feel as regal as Queen Padmé herself.

Redwood National and State Parks, California

Salar de Uyuni, Bolivia

Stretching more than 4,050 square miles of the Altiplano, Bolivia's Salar de Uyuni is the world's largest salt flat-and a lucrative extraction site for salt and lithium, the element needed for powering laptops, smartphones, and electric cars. In another universe, this harsh but beautiful landscape doubles as the remote mining planet of Crait, a rebel outpost. Plan a stay during rainy season (December to April) when a thin layer of water from nearby overflowing lakes transforms the flats into a breathtaking reflection of the sky.

Puzzlewood, Forest of Dean, U.K.

With 14 acres of lush forest, secret caves, and ancient ruins, it's no wonder the mystical woodlands of Puzzlewood made the ideal setting for the forests of Takodana in The Force Awakens. Take in the otherworldly scenery on a 1.5-mile scavenger hunt, where visitors search for Roman coins, animals, and other items hidden throughout the woods, or plan an enchanting stay at one of the Puzzlewood cottages.

Skellig Michael, Ireland

No wonder Luke Skywalker chose these beautiful Irish islands for his hideout. Located eight miles off the coast of County Kerry, Ireland, this UNESCO World Heritage site is home to the world's second largest cormorant colony, as well as many other seabird species, including puffins. Once a sixth-century monastic settlement, Skellig Michael ( Sceilg Mhichíl in Irish) is only accessible by boat. When visitors arrive on the island, they can climb the 600 steps to the monastery. You can't spend the night there, but find accommodations in County Kerry.

Hardangerjøkulen Glacier, Norway

There won't be any wampas waiting for you on this glacier, but you can still pretend to be part of the battle on the ice planet of Hoth. The glacier is located near the isolated mountain village of Finse, which is only accessible by train. A guided tour is required to access the glacier and is offered between July and September.

The Acolyte is available to stream on Disney+.

This story was originally published on December 11, 2017. It was updated June 25, 2024, to reflect new information.

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8 places to visit if you love 'Star Wars'

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Trust us on these recommendations-we know our Sith.

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Music helps you get fit- but the right mix will keep you coming back

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Music helps you get fit- but the right mix will keep you coming back

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Anyone who's ever hefted a dumbbell or laced up a running shoe understands that music, on some level, makes the process more enjoyable. That's why tunes and training are a hit combination: there are playlists, classes and even entire fledgling genres promising to help you push for the burn.

Broadly speaking, there are two ways music can help you mid-workout. First, by helping you dissociate from any discomfort you're experiencing and, second, by improving the quality of the training itself. The former seems to work especially well for long, slow efforts.

"Let's say you're going on a run," says Dr Matthew Stork, a research scientist who studies the effects of music on training, "and there are lots of what we call ' interoceptive ' cues happening - your muscles are sore, your heart rate's going up, you're sweating, and so on. Music shifts your attentional focus away from those things, reducing your perceived exertion."

But you might not even need anything tuneful on your headphones for these effects to kick in. "The introduction of other common audio formats has really shaken up our knowledge of how we think about music and exercise," says Dr Christopher Ballman, associate professor of kinesiology at the University of Alabama. "There are individuals now who will perform better listening to podcasts or even audio books - these help people dissociate from discomfort."

As you up the intensity, the unpleasantness becomes tougher to ignore - but here, music might help you to push through. "What we've found in supermaximal tests - where volunteers are basically pushing themselves as hard as they possibly can - is that power output goes up with music," says Stork. "In those efforts, it seems to be more beneficial as a motivational tool. Think about a piece like Darude's Sandstorm - we've seen that just the anticipation of the beat drop can influence how ready you are for exercise."

Some will perform better listening to podcasts or audiobooks

As for how music can actually improve your workout, improvements in technology have made this easier to quantify. "We now know that music influences not just our heart rate, blood pressure and breathing rate, but also electrical activity in the brain," says Costas Karageorghis, professor in sport and exercise psychology at Brunel University. "A good analogy might be that if you're running and every time you get to a junction, you encounter a green light, that would be the same as working out synchronously with music - if you're listening to music out of time, or don't have any music at all, it's like constantly stopping at red lights. You're juddering along, out of pace."

For cardio-style workouts, an optimal workout tempo is 120-140BPM (beats per minute) for most people, where it's likely to match the heart rate they experience. At the same time, at least one study suggests that we spontaneously modify our cadence to match the tempo of the music we're listening to, suggesting that differently paced tunes might help runners or rowers change their pacing.

Rhythm is also important. "A predictable, not-too-complex musical rhythm seems to work best," says Karageorghis. "Classical music and rock, for instance, are often characterised by rallentandos and accelerandos - basically, slowing down and speeding up - which isn't very good if you're trying to synchronise your performance with the beat."

Rhythmic workouts, rock and classical music also share what researchers call "iconic cues". "These are basically a way of conjuring imagery through the nature of the music," says Karageorghis. "So if you take something like Beethoven's Eroica Symphony, that might conjure images of transcendence and overcoming adversity - whereas a piece like Eye of the Tiger has a guitar riff that comes at you like a boxer's jab and encourages you to match that intensity."

You'd also expect Survivor's masterful wordplay to play a part - but the role of lyrics is one of the least well-understood elements of music's effects. "In a study that we've recently completed, but not yet published, we asked volunteers to pick their favourite music for a weightlifting effort, then asked them to listen to either a regular or instrumental version," says Ballman. "We didn't really see any differences in actual performance, but people enjoyed the session more and were more motivated, if they were listening to the lyrical version."

"During our formative years, we tend to form quite secure bonds with certain music and lyrics that we personally find meaningful," says Karageorghis. "And so a particular song can be very individual, but there can also be pieces of music that through peer group influence or sheer cultural impact can have a powerful bearing on our psychology. It's really about matching the person to the situation, the intensity and the mode of exercise."

All of this brings us to the crucial point that playlists, personal trainers and spin instructors often miss: workout music works much better if you actually like it. "To get the most out of your training you need to actually like what you're listening to," says Ballman. "We've published around 15 papers now, which show that if you don't like the music being played, you perform worse - in some cases worse than you would with no music at all."

In fact, maybe the most important thing music can do is make the entire experience of working out more enjoyable - independent of any personal bests you set or aching legs you experience. That's crucial, because enjoying workouts might be the best way to make them a permanent part of your life.

Music plays a huge part in people enjoying what they are doing

"Until fairly recently, scientists were trying to apply a form of science known as cognitivism to getting people engaged in physical activity - asking them to think about the benefits," explains Karageorghis. "But there's a scientific movement towards promoting hedonism as a more modern approach to getting people to habitually engage in physical activity - the core of that is fundamentally making sure they enjoy what they're doing and music can play a huge part in that."

With this in mind, maybe the best thing any coach can do is cater to their clientele: not just to hype them up, but to keep them coming back. It's an approach that's paying off for a new breed of music-centric fitness classes that tailor their tunes to the work rate required. "You have to know when to go slow and when to go high," says Sophie Ritchie, creator of ballet-inspired workout Disco Barre. "We play a mix of underground disco, house, boogie, funk, pop, Balearic, Italo and acid - if you can do it right, people forget how hard they're working."

Other trainers take recommendations directly from their trainees. "My clients are all of a certain age and my playlists tend to be based on music from when they were younger," says Feel Good Fitness coach Susannah Simmons. "It helps motivate them and also gets conversation going - while newer music tends to have the opposite effect. It's important to remember it's about them, not you."

So you just need to find a class that lets you listen to Metallica's One and you're sorted? Perhaps not: some research suggests that overfamiliarity can mute the buzz any one song gives you. "I look at familiarity with music as a sort of inverted-U principle," says Stork. "You're probably not going to get to an optimal state to work out from hearing a piece of music once or twice, but once you've heard something on the radio a thousand times, it's not going to elicit the same emotional response any more. So there may be a kind of sweet spot."

There's one final wrinkle here, which is the question of whether there are times it's better to turn off the music - or leave the headphones at home entirely. "If your goal is to keep an easy pace or complete a recovery run, music could get in the way," says Brady Holmer, a researcher at examine.com and sub-three-hour marathon runner. "Headphones can remove the feedback from your steps and your breathing rate, so you might not perceive effort correctly. Listening to songs that motivate you or with a tempo that's too fast can also push you to run faster than you'd like. I save my music playlists for hard or fast workouts and listen to podcasts or audiobooks - if anything at all - for my easy runs."

For most workouts, then, keep things fairly simple: choose music you like, keep the rhythms simple and the tempo moderately high. Save a few favourite songs for tougher efforts - in theory, you'll come to associate them with the fun and endorphin rush of a good workout. Above all, remember that maybe the most powerful thing music can do isn't push you to do a bit better in one individual workout, but keep you coming back again and again.

This article was amended on 27 May 2024 because during the editing process, the full details of Costas Karageorghis, professor in sport and exercise psychology at Brunel University, were mistakenly lost, resulting in only his surname being published.

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Music helps you get fit - but the right mix will keep you coming back...

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Finding tunes with a tempo and rhythm to match your heart rate can help you keep the pace when you exercise - and make it more enjoyable

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Feeling exhausted? Here's how to fight the weariness 

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Feeling exhausted? Here's how to fight the weariness 

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Exhaustion can threaten the very core of our being. When everything costs energy we don't have, our world shrinks. We can become alienated from our emotions, desires and loved ones. But what can we do about it?

Encourage appreciation
In my work as a burnout coach, I have found the cause that stands out above all the others is not feeling valued. If we neither give nor receive appreciation at work, our chances of burning out increase by 45% and 48% respectively, according to a 2019 study by the OC Tanner Institute. In the long run, this absence of positive feedback diminishes and devalues us. The good news is that the appreciation cure works both ways. We can be nourished by the act of appreciating others, which also increases our chances of receiving it as well.

Perspective is everything
We may think we are living in the age of exhaustion par excellence. The 2023 Deloitte Wellbeing at Work survey found that around half of the UK and US workforce declares it is always or often exhausted or stressed. But ours is far from being the only generation to have battled with the demons of exhaustion. In the Middle Ages, exhaustion was defined as "acedia" - a sinful spiritual malaise that manifested as apathy, torpor and ingratitude. Renaissance scholars associated exhaustion with scholarly activities and the alignment of the planets. In the 19th century, it was the central symptom of a condition called "neurasthenia", defined as a weakness of the nerves and understood to be the consequence of a faster pace of life and overstimulation. I have found it consoling to learn that these fears have always been with us. Concerns about exhaustion are what make us human. They relate to more deep-seated fears about the consequences of social change, the gradual waning of energy as we age, and death.

The gospel of work is not our friend
In the past, seasons, tasks and the dying of the light determined our working patterns. But industrialisation required a different attitude to work and time. Time management, punctuality and efficiency became new virtues. Theological ideas from the 16th century morphed into a "gospel of work", revolving around discipline, productivity and success. Sociologist Max Weber coined the term "Protestant work ethic", where success and worldly achievements were considered a sign of being among the elect - those predestined for salvation. Even further back, laziness was considered one of the deadly Seven Sins.

While the Protestant work ethic has fuelled progress, it may not serve us well personally. Many of us have deeply internalised these old religious values and become our own taskmasters, believing that we are nothing without success, and worthless without our work. We hold the idea that "time is money", as Benjamin Franklin famously put it. We feel a constant pressure to use our time to work and achieve because, deep down, we still believe that this is the only path to redemption.

Take up a hobby
One of the most powerful antidotes to exhaustion is a hobby. Hobbies ensure that we have other things in our lives apart from work that provide us with meaning, joy and even community. Gardening, dancing, knitting etc allow us to become what the burnout researcher Nick Petrie has called "multifaceted people", those who have not placed all their eggs in the basket of work. Nourishing opposite worlds are essential for thriving.Hobbies serve no purpose other than making the person who performs them happy. Like child's play, they are unapologetically work's true opposite. If you don't know whether you should grow rare succulents, climb mountains, or collect photographs of hot Victorian men with funny moustaches, ask yourself: when did I last feel fully alive?

Manage your inner critic
Many of us will be familiar with a negative voice in our head that is constantly judging us. It's the voice that tells us we are not clever enough, that we are too fat, too thin, too short, too tall, that we are no good at our job. Our inner critic magnifies the negative and spreads discontent in our lives. It can also drain our energy from within and be a major cause of our exhaustion.

As a coach, I have found that Acceptance and Commitment Therapy (ACT) offers particularly powerful tools for managing our inner critic. ACT can teach us to treat it as mind-chatter and to shift attention away from the content (what it has to say) to the form (insignificant noise in our head). ACT teaches us one of the most precious insights there is, namely, that we are not our thoughts.

Instead of thinking, "I am useless at my job," or "I am stupid and I mess everything up," ACT encourages us to add: "I notice that I am having the thought that I am useless at my job," and, "I notice that I am having the thought that I am stupid and mess everything up." This creates a crucial and powerful distance between ourselves and our unhelpful thoughts.

Work out your "life-cost"
In his bestselling book Walden, the 19th-century philosopher Henry David Thoreau introduced the captivating notion of "life-cost" - the amount of time, energy, health and mental wellbeing we sacrifice to achieve our aims and objectives. Many of us unthinkingly seek to acquire as much money as possible, or to accumulate possessions. Or else we chase status in the form of degrees, awards, promotion or fame. We willingly pay for these things with our time and often with our health or our relationships.

We should therefore always ask ourselves: what is the actual life-cost of our choices? If we find the price we pay is too high, we may wish to make adjustments, privileging time and health over money or status.

How to say no When we are exhausted, a simple but effective strategy is to look at our commitments, both big and small, and map them on to our core values. Which of our commitments support what is truly important and meaningful? Which are irrelevant or even run counter to our values? What matters in this exercise is the feeling of having a choice - reflecting consciously on what we want to spend our time on, rather than being on autopilot, or at the mercy of other people's desires.

We can begin to practise saying no to small requests in safe settings, and thus build up our no-saying capacity. In that way, we can gradually feel more confident and prepared for more important situations.

Apply the 80/20 principle
Do you work all the time, but still feel behind with everything? Is there a gap between your input and output? The Pareto law, also known as the 80/20 principle, may help you. Based on the research of Vilfredo Pareto, who looked at patterns of wealth and income distribution in 19th-century England, the ratio that was always predictable and consistent was 80/20 - ie 80% of the wealth was in the possession of 20% of the population. It also crops up in our own work activities and our personal life. The 80/20 ration indicates that a surprisingly small proportion of our efforts leads to a large proportion of our achievements. The question to ask is thus: what are the 20% of our activities - in any sphere of life - that yield the most important results?

Prioritise rest
Exhaustion is a warning sign. By breaking down, our body and mind are saying no. Seeking to protect us from further damage, they are telling us to rest. But often, we do the opposite. Because we find ourselves falling ever further behind, we don't allow ourselves to rest. We feel that we need to use every available moment to catch up. It is essential to take proper pauses each day, especially if we feel overwhelmed. We must allow ourselves guilt-free breaks in which we detach from our work and give our minds and bodies a chance to restore themselves. This is not easy, because many of us have unlearned the ancient art of resting. As Vincent Deary put it: "Work needs rest and rest takes work."

Be more Stoic
The ancient Stoics believed our suffering is caused not by external circumstances but by our reactions to those circumstances - a combination of faulty judgments and unrealistic expectations. Seneca, Epictetus and Marcus Aurelius also held impressively pragmatic views about how we should expend our mental energies.They deemed most external events beyond our control and believed it is pointless to worry about them. Our evaluations of these events, by contrast, are completely within our control. Consequently, all our mental energies should be directed to our inner life, with a view to controlling our thoughts.

A powerful Stoic technique we can use at home is the "Circle of Control" exercise. Make a list of your core stressors. Then draw two concentric circles nestling within each other. The outer one is "what I can't control". The inner circle houses "what I can control". Place your stressors in the relevant circles. Seneca and co would encourage you to accept whatever is in the outer circle and to focus on addressing what is within the inner circle. Ultimately, the Stoics advise us radically to control our expectations. As Marcus Aurelius put it: "Only a madman looks for figs in winter."
Exhausted: An A-Z for the Weary by Anna Katharina Schaffner is published by Profile Books at £15.99. Buy a copy for £13.91 at guardianbookshop.com

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Feeling exhausted? Here's how to fight the weariness

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Try these top tips for managing your energy more wisely

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Roughly two-thirds of American homes have at least one pet. Read more at straitstimes.com.

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Inside Out 2: Joy v Anxiety, puberty and the big secret- discuss with spoilers

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Inside Out 2: Joy v Anxiety, puberty and the big secret- discuss with spoilers

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Inside Out 2 has far exceeded expectations at the box office over the weekend, shattering records and massively boosting morale across the film industry. So, we know a lot of people went to see it, and that a lot of them in the US liked it ( it got an A grade from CinemaScore, which tracks exiting punters' reactions).

The elephant in the room is that the original Inside Out was a masterpiece. A best-part-of-a-decade-in-the-making masterpiece: immaculately structured, insightful, tight, funny and very moving. Matching that is an almost impossible task - right? We want your thoughts on how the new movie measures up to the old, and stands on its own terms.

Here's a few pointers on places your mind might like to go.

New emotions - and new voices

Anxiety - the jittery muddle of orange - voiced by Maya Hawke is clearly the key new recruit into headquarters. Is she too close to Fear, or are their differences (imagined peril v real threat) far enough apart? Likewise, do incoming Envy and old hand Disgust share DNA? Does Embarrassment have enough to do - ditto Ennui and Nostalgia?

Amy Poehler, Lewis Black and Phyllis Smith are back as Joy, Anger and Sadness, but a pay dispute means Mindy Kaling and Bill Hader have been replaced. How much does that matter?

Flat out ... Embarrassment surrounded by his emotional colleagues. Photograph: Disney

New concepts

As well as core memories and personality islands, Inside Out 2 introduces core beliefs that coalesce, via new twangy strings that form from a memory soup, into a sense of self. When Joy is in charge, this vocalises as "I'm a good person"; what comes in its place when Anxiety is at the wheel is "If I'm good at hockey, I'll make friends" and "I'm not good enough". Is this dismantling of such a core personality part intelligible? How's about the sar-chasm and stream of consciousness ? Did they work?

Hockey and high school

There's really a lot of puck action in this new one, including that climactic scrimmage. If you live in North America: did it feel accurate? If you don't: did you follow it, and could you appreciate why it all felt so crucial to Riley?

Just as the first film saw her move house and school, so too the sequel's engine is the prospect of having to make new friends in an alien environment. How plausible did Riley's reactions feel? And why did her parents not appear to hear the revelation about her friends being assigned to another school on the drive up to hockey camp?.

Opposites attract ... Sadness and Joy. Photograph: Disney

Boys, boys, boys

The move to high school coincides with the onset of puberty for Riley - which possibly feels quite late. The girls are shown eager to hang on to childlike goofiness and - aside from Mount Crushmore - one of the key aspects of adolescence remains unaddressed. Sexuality is entirely absent in the film: Riley lusts after no one of either gender, and no one ever brings up such a thing. Her girl-crush on the older hockey player is exclusively nervous and aspirational.

More than that, real-world (as opposed to inner voice world) men and boys are almost nonexistent in the film; the role played by Riley's parents is diminished in parity with the size of their island - but did you miss that element?

Forgotten friends

Joy has a small Bing Bong model in her sleeping quarters, but that's the only glimpse we get of Riley's long-lost imaginary friend, and the source of some of the first film's most amusing and moving moments. Instead we have, consigned to the vault of secrets, Bloofy, a grainy 2D, fourth-wall addressing preschool pup, along with Pouchy, a bottomless bumbag full of bad ideas - dynamite. Along with them is perhaps the new film's most inspired creation: Lance Slashblade, a stilted video game hero with perpetually blown hair and a disappointing power move. How did these compare to everyone's favourite elephant/candyfloss/cat/dolphin hybrid?

Pushing buttons ... Anxiety at the control panel. Photograph: Disney

Panic stations

While the first film is always engaging, riding wild highs and lows and skirting real existential terror, it's also a relaxed watch. Inside Out 2, less so, as Anxiety takes the wheel and becomes a literal whirl which threatens to dismantle a child from within. As we see within Riley's mind as she has her panic attack, there's something positively Cronenbergian about visually unpacking her mental disintegration and the remarkably swift switch from sweet child to angry, violent proto-criminal.

Losing Joy

It isn't just Riley who has a breakdown: even Joy flips, twice - once lashing out at her fellow emotions for their continued griping, the second time weeping as she realised there may no longer be a place for her. Too much for the kids? Or just the right level of relatability for their parents?

The big secret

Remember the big ogre-like lad stashed in the vault with Bloofy, Pouchy and Lance? Who promises "Not yet" when Joy asks what he's harbouring? Some especially wild internet rumours had speculated it might be that Riley is gay - which would have been a striking way for Pixar to out her. My son and I were the only ones at the (almost full) Saturday teatime screening in Wood Green to stay for the big post-credits reveal, which turns out to be ... that Riley once burnt a rug. This felt ... anticlimactic.

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Inside Out 2: Joy v Anxiety, puberty, and the big secret - discuss with spoilers

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Riley returns with new emotions and new concepts. Does it have the same impact as the first film? Is it an accurate portrayal of adolescence? And where's Bing Bong?

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Too famous to play football? Ronaldo has outgrown the sport that made him

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Too famous to play football? Ronaldo has outgrown the sport that made him

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There was something disconcerting about the man being grabbed and jostled and hauled away by security guards on the concrete causeway below the executive boxes half an hour after full-time at BVB Stadion Dortmund on Saturday night.

For one thing the man seemed unusually well groomed, brilliantly ear-ringed, dressed in full shiny Portugal tracksuit. He was also beaming relentlessly, shouting things such as "Big Love" and "Say Hi to Georgina", doing the heart gesture with this hands even as three men in hi-vis jackets grabbed him by the elbows.

Could he be a player? A stray squad member? Looking closer there was something a touch inauthentic and weak-chinned about his take on the handsome cool young footballer look, the muscle definition not quite there, jewellery not credible. The whole tableau was being watched by its own dedicated group of spectators. Who is he, we asked. The spectators shrugged. He's Cristiano Ronaldo.

What the stadium security guards were grappling with in that moment was a deeply post-modern event. Here we had a Cristiano Ronaldo lookalike, or Cristiano Ronaldo cosplayer, trying to break through the fourth wall, to intersect with the actual components of Cristiano Ronaldo's real life, entourage, bouncers, family.

Perhaps the weirdest part was the fact this barely seemed strange in this context. Being a Ronaldo lookalike is a legitimate career path, judging by the large number of them on the internet and newspaper stories on the latest AMAZING CR7 LOOKALIKE over footage of a hair-gelled youth doing a "Siuuu" gesture in a Turkish shopping centre.

A notable aspect of this culture is how the lookalike will always generate shock and wonder, a sense of devotional awe, as though this is a modern version of the medieval trade in holy relics, the collarbone of Jesus Christ, the dentures of John the Baptist. Six people have invaded the pitch in Dortmund to steal a selfie. The abs of Cristiano Ronaldo have appeared in honeydew melon in Manilla. We thank you CR7 for this content.

In Dortmund Ronaldo's private box was less a distraction during Portugal's 3-0 defeat of Turkey, more a competing entertainment event. Heads were craned, necks wrenched. Rumours surged around that the YouTuber IShowSpeed had been glimpsed, an amiable A-list court jester who clamps himself on to very famous people ("I'm here with Vigh-Ratt Kohli!") and who has 25.4m YouTube subscribers, bigger than the population of a medium sized nation, Taiwan or Mali or Burkina Faso.

None of this is new at this tournament. It is a more evolved version of a familiar phenomenon. But in Dortmund it felt more than a little out of control. The chief takeaway from the pitch invasions is that clearly this is not being managed properly by Uefa and the host nation, who have been caught unprepared.

It can't be allowed to happen again. The pitch invaders are both tedious to watch and potentially dangerous. Ronaldo has more followers on Instagram than anyone else in the world. And the people of the world are unstable to a statistically significant degree. Today's manhandled lookalike is tomorrow's rather less controlled interaction.

Who's fault is this exactly? And who should adapt to deal with it? There is a sense football has not really come to terms with the magnificent monster it has built here. Ronaldo is, by some measures at least, the most famous person in the world. This is a new development for the sport.

In a sense Ronaldo is now too famous to play football. Perhaps playing football will now become one of those things very famous footballers can sadly no longer do, like going for a coffee or walking around the block. Ronaldo may have to outsource it to his proxies and representatives. Maybe he could send a video message to be played during the game.

A solution is required to this practical problem of pitch invaders in 2024. Photograph: Anadolu/Getty Images

This isn't entirely a joke. There are issues of scale here. Ronaldo has 107 million more X followers than Uefa Euro 2024. His base annual salary is about the same as the total participation fees of 24 nations at the tournament. Having him out there under normal footballing strictures is like staging a Taylor Swift concert where Taylor is guarded by students and jobbing temps in hi-vis jackets, where people just get to run on and talk to her every few minutes.

A solution is required to this practical problem. The relevant people will slam Uefa, because Uefa is in charge and must now deal with it. Arguably Uefa could insist Ronaldo provide his own over-and-above security, as Lionel Messi does in the MLS, where he has a squad with tasers. This is in effect Ronaldo's own doing, a heavily monetised parallel career.

For the spectator, the fan, there was the sense of an intrusion by things that are not sport, the spectacle collapsing at its centre, a really engaging Euro 2024 group game transformed into a celebrity event. In its own way it was another step for one of the greatest threats to sport in its traditional form, the intrusion of the fake into the real; the dilution of whatever is left of pure competition by entertainment product.

It is important to note none of this is really Ronaldo's fault. He is legitimately one of the greatest players of all time. He is hard football, a purist, the perfect professional. He is still good enough to be in Portugal's team, and may even help them to win these Euros. Compare his impact so far with that of Harry Kane, also a less than mobile No 9.

Ronaldo's fame is also a natural conduit for a transformation that comes from many places. From the US, where the largest consumer economy is finally getting its hooks into the world's biggest game. From nation states using sport as a means of promoting their own soft power.

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It's there in Chelsea's staging a Premier League game while actors brush their teeth in the crowd to promote a movie, in the increasingly closed elite leagues. It's present in the new phenomenon of amplified celebrity pundit content, famous names yelling at the players for private clicks, a dialogue taking place over the heads of a rapt and passive fan-follower audience.

And in Dortmund the intrusion of entertainment product over sport was present in its simplest form, expressed via the medium of individual Ronaldo consumers literally interrupting the game to generate a celebrity moment.

Why is it so gripping to see this happen in real time? In part because for all the ongoing Ronald-ification of the sporting world, it is still hard to answer the basic question of why exactly he is so popular. Or indeed whether he actually is popular, loved, cherished; or simply very famous, at a time when fame itself is something to be cherished. Why him? Why is he so far ahead of everyone else?

The basics appeal is obvious. Ronaldo is a great footballer. He scored goals for hugely powerful clubs. Plus there is his story. He represents self-made success, an underdog story, a motivational tale. Ronaldo has altered himself, perfected his body, dominated his own world. He represents the massive and brilliantly enacted accumulation of wealth, not just the highest paid player at the Euros on more than €200m a year, but the highest paid by miles (Kylian Mbappé is No 2 with a mere €70m). Andy Warhol said: "Making money is art." Ronaldo is like a living installation. How to conquer this world.

He also just has that indefinably moreish quality of the very famous. What does he look like anyway? A life-sized wedding cake figurine. A highly promising sub-captain of the intergalactic fleet. Anyone can be handsome. Ronaldo is distinctively handsome, handsome in way that is always recognisably him, an instant signifier of Ronaldo feeling, a button you want to click.

He's perfect for the internet too. He exemplifies its obsessions. Ronaldo is self-care, grooming, bodily obsession. Men in particular are desperate to follow something. Ronaldo is muscles, beauty, success, money. Who doesn't like those things? Ronaldo presents himself as a perfect avatar of all these obsessions. Consume him like Coca-Cola. Because all the Cokes are the same and all the Cokes are good.

One part of that is his basic unknowable quality. People have always worshipped sportspeople. They worshipped Diego Maradona, but this seemed to have some basis in what Maradona represented: rebellion, mischief, flawed human brilliance, and a very clear sense of personality. What does Ronaldo actually believe in? At a time when everything is politics, it seems remarkable that he essentially evades these categories.

This is not strictly true of course. Ronaldo endorses regimes. Currently he lends his name and his weight to Saudi Arabia, an obviously political act. His entire public identity is also a hyper-endorsement of extreme consumerism, the iconography of images and possessions and surfaces.

On a more basic level, Ronaldo got there first. He colonised this world as it was happening, to the extent it is very hard to see how anyone else might achieve the same dominance of the football-social-media-corporate-worship-mega-verse. There will be other stars. But no one will ever get to be Elvis again because Elvis has already been Elvis. Ronaldo has occupied this space.

As a footballer he will continue to straddle these two intersecting planes, pure sport and pure product, as is already happening in real time Germany. He remains the most potent single figure in the sport's modern history, an agent in its making over into something else, out there flitting between these planes, bringing his own competing noise. Hopefully, for now, there will be no more moments of overlap. Over to you, Uefa. Just let us have the football part for now.

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Too famous to play football? Ronaldo has outgrown the sport that made him | Barney Ronay

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The sport has not really come to terms with the Portuguese's celebrity status. After the pitch invasion drama against Turkey, Uefa must deal with it

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Volunteers may be called on to help with final phase of beach cleanups

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Volunteers may be called on to help with final phase of beach cleanups

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Volunteers may be called on to help with final phase of beach cleanups

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So far, volunteers have not been directly involved in actual cleanup actions for their personal safety. Read more at straitstimes.com.

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Smart recycling boxes and lockers for another 83 locations in Singapore by January

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Smart recycling boxes and lockers for another 83 locations in Singapore by January

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Smart recycling boxes and lockers for another 83 locations in S'pore by January

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A trial has shown the contamination rate was cut to 10 per cent, far below the national average of 40 per cent. Read more at straitstimes.com.

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(Education) Orang Asli: Are they putting their children's lives on the line for the sake of education?

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(Education) Orang Asli: Are they putting their children's lives on the line for the sake of education?

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The issue of Orang Asli schoolchildren dropping out of school has been a longstanding one despite efforts taken by government and private agencies and NGOs to encourage them to complete their education. In this second of a five-part article dissecting the root causes of this issue, Bernama looks into claims that the lack of safe transportation and deplorable state of their logging roads are preventing Orang Asli children from going to school.
GUA MUSANG (POS SIMPOR) (Bernama) - I t is 6 am and Rokiah Pandak, an Orang Asli from the Temiar clan, is already busy preparing food for her 11-year-old daughter Asunia Mok Wa Tong who is all set to return to her school hostel and resume schooling.

The girl's school Sekolah Kebangsaan (SK) Tohoi is located about 50 kilometres from Pos Simpor here where they live but it takes an arduous four-hour journey over a dirt road to get to the school.

Rokiah, 47, packs her daughter's bag with a heavy heart as she will only be able to see her in two weeks' time. Arrangements have been made by the Department of Orang Asli Development (JAKOA) for a four-wheel drive (4WD) vehicle to pick up Asunia at 10 am.

"She has to be ready by then as the driver also has to go to many other (Orang Asli) villages to pick up children from there," Rokiah told Bernama.

Many parents in Pos Simpor are forced to part from their children so that they can get an education like others in mainstream society.

In the case of the children here, they have been given permission by their school to return home once every fortnight. This was agreed on by the parents and school authorities following the tragic incident in 2015 involving seven children from Pos Simpor aged between seven and 12 who ran away from their hostel at SK Tohoi.

After going missing for about 50 days, two children were found alive while four died. The remains of the seventh child have yet to be found.

The Pos Simpor Orang Asli community is still haunted by memories of the incident and fear for the safety of their children staying in the school hostel.

"The (2015) incident occurred long ago and we're trying to forget it. We want to send our children to school as we want them to have a good job when they grow up.

"But we're worried about their safety. Even the vehicle used to transport them to school is not safe and the road is in poor condition... it worsens during the rainy weather at the end of the year," said Rokiah.

Pos Simpor, located about 98km from Gua Musang, is one of the most remote Orang Asli settlements in Peninsular Malaysia. It is so remote that it cannot even be found on Google Maps and is only accessible via a dirt or logging road or by air.

Currently, 109 children from 12 villages in Pos Simpor, namely Kampung Penad, Kg Sedal, Kg Sumbang, Kg Ceranok, Kg Dandut, Kg Jader Lama, Kg Pahoj, Kg Kledang, Kg Pos Simpor, Kg Halak, Kg Rekom and Kg Tihok, are schooling at SK Tohoi.

Due to the poor condition of the potholed dirt road and long journey to the school from their villages, the pupils are required to stay at the school hostel, with transport providers appointed by JAKOA providing 4WD vehicles, such as the Hilux pick-up truck, to pick them up from their homes and send them to the hostel and vice versa.

With the availability of transportation, the children have access to education. But things are not as fine and dandy as it seems - this is because the authorities seem to pay scant regard to the safety aspect of the transport service, according to the Pos Simpor villagers Bernama spoke to.

Due to the shortage of vehicles, each time a trip is made, 20 to 30 children are packed like sardines into the pick-up truck, with some of them forced to stand in the rear section of the vehicle throughout the journey.

As the rear portion is uncovered, the children are exposed to the elements and even risk falling off the vehicle.

"It's not only uncomfortable for them but dangerous too," observed Friends of Nature Activists Society (Persatuan Aktivis Sahabat Alam or KUASA) chairman Hafizudin Nasarudin.

"I've come across these pick-up trucks many times and they are usually packed with some 30 or so schoolchildren each. This issue of transportation for school kids also exists in many other remote Orang Asli villages."

KUASA, a non-governmental organisation (NGO), is currently involved in Orang Asli development projects in Gua Musang.

"We want to send our children to school as we want them to have a good job when they grow up.But we're worried about their safety. Even the vehicle used to transport them to school is not safe and the road is in poor condition... it worsens during the rainy weather at the end of the year," -- Rokiah Pandak

Pos Simpor women emergency team chief Senourei Johari, 26, told Bernama overcrowding in the vehicles transporting the children is one of the reasons the people are hesitant to send them to school.

"We're worried about the safety of the young kids. Nothing has changed since my school days. Even then, the Hilux vehicle taking us to school was packed.

"There was one occasion when we were standing at the back of the pick-up truck and a friend's forehead accidentally got struck by a cangkul (hoe) the driver had kept there. My friend suffered severe bleeding," she said.

Not surprisingly, some parents are reluctant to send their children to school during the rainy season when the road conditions worsen as there is no guarantee for their safety.

Kg Sedal (a village in Pos Simpor) resident Limat Lias, 45, said the villagers themselves do not know how many pick-up trucks have been allotted to the Gua Musang Orang Asli children.

"The vehicles are always full to the brim. This is not only happening in Pos Simpor but in other (Orang Asli) areas in Gua Musang as well.

"Sometimes two, sometimes three (vehicles) come but all of them are packed (with children). When it rains, the logging road here becomes muddy and slippery. Things can get dangerous as the driver usually speeds. I've seen drivers speeding over potholes as if there are no passengers at the back," said Limat who has nine children, two of them still schooling.

According to her, in the past, there had been a case of a child falling off a pick-up truck. The incident caused much concern among the parents due to the presence of perilous ravines in certain parts of the road.

One of the drivers there, who only wanted to be known as Along, admitted that the route from SK Tohoi to Pos Simpor, particularly at Bukit Penad and Bukit Lerdor, can be hazardous, adding that those without any experience in handling 4WD vehicles are discouraged from driving on that particular road.

"Outsiders will not know where the ravines are situated as they are hidden by thick bushes. I'm from this area so I'm familiar with the route.

"But most of the pick-up drivers here who drive children to school are outsiders. Even I don't know them," he said, pointing to Bukit Penad as one of the dangerous spots.

"This spot is especially dangerous on the return journey (from the school to Pos Simpor) as we have to drive up a very steep incline... the road here becomes even more challenging when it rains daily."

In fact, recently a pick-up truck belonging to a plantation company overturned just after passing the steep incline at Bukit Penad.

To prevent his vehicle from turning turtle, Along usually tells the children travelling in his vehicle to walk up the 100-metre incline before getting back into the truck.

But then, this "safety measure" exposes them to possible attacks by wild animals especially elephants, according to Pos Simpor acting headman Nur Mohd Syafiq Dendi Abdullah, 30.

He claimed that the clearing of forests flanking the road leading to Pos Simpor for various projects including musang king durian plantations has deprived wildlife such as elephants and tigers of their natural habitat.

"So when our children are forced to walk in the thick forest, they may be attacked by a tiger or elephant. Outsiders don't see the sacrifices we make just to get our young children educated.

"We are in a situation where we can't send them to school ourselves and are forced to depend on the vehicles provided by JAKOA but they don't pay heed to our children's safety," he complained.

Nur Mohd Syafiq Dendi said since 2013 he and the headman of Pos Simpor had submitted numerous petitions to JAKOA to highlight the transportation issue as well as improve the road conditions. He claimed that to date, no action has been taken by the agency.

The father-of-three also questioned the reliability of the transport operator who won the tender to provide transportation services to the Orang Asli schoolchildren here, saying that the company concerned disregarded the safety aspect and also had some drivers on their payroll who, he believed, used prohibited substances.

"We don't know who JAKOA had appointed as the transport operator. When they came here (to pick up our children) there was no logo of JAKOA on their trucks and the drivers were not wearing a uniform.

"We parents are understandably worried as our children are still small and are travelling in a truck with a person they don't know," he said, adding that he also received complaints that some of the drivers are drug users.

"This is very dangerous as they are putting our children's lives at risk should they drive while they are 'high'."

He added that JAKOA should monitor the transport services as well as check the backgrounds of the drivers hired by the transport service provider.

Nur Mohd Syafiq Dendi also suggested that JAKOA resurrect its transportation unit to facilitate the monitoring and management of transport services for Orang Asli schoolchildren living in remote areas.

He added it is more economical for the agency to manage its own transportation services rather than outsource them.

"We're not happy (with the transport operator) because they are not serious about the safety aspect. We also found that they are using the same trucks that are used to transport oil palm," he said.

"If we could, we would prefer to send our children to school on our motorcycles. But the road here is so bad our bikes always get damaged."
-- fotoBERNAMA (2022) COPY RIGHTS RESERVED
SK Tohoi teacher Nik Rozman Nik Yaacob knows only too well the challenges faced by his pupils' parents just to ensure they get at least a basic education.

He said attendance is badly affected during the rainy season, with over 50 percent of the pupils not attending school.

"The school is not at all involved in the transportation issue. We only receive the children when they arrive at the school gate," he said, hoping that the authorities will step in to improve the safety of the roads and vehicles used to ferry Orang Asli children to school.

Commenting on this, Universiti Malaya Faculty of Arts and Social Science senior lecturer Dr Rusaslina Idrus said transportation woes have been identified as the main reason the majority of Orang Asli children in Peninsular Malaysia are not able to go to school.

This was among the findings of a nine-month study she carried out in 2021 with fellow researcher Wan Ya Shin, titled 'Contextualising Education Policy to Empower Orang Asli Children'. The study, done under the auspices of the Institute for Democracy and Economic Affairs (IDEAS), covered the five states of Selangor, Johor, Perak, Kelantan and Pahang,

Rusaslina said in some Orang Asli settlements, particularly the newer ones, children do not get to go to school as they have no access at all to transportation.

"The transportation issue is the cause of the school dropout problem among Orang Asli children. As such, JAKOA must constantly monitor and provide more vehicles to meet the needs of the pupils. It must also evaluate the operators given the tender to provide transport services (to Orang Asli schoolchildren)," she added.

JAKOA director-general Sapiah Mohd Nor, meanwhile, informed Bernama in a written answer that her department regularly monitors the conditions of roads in Orang Asli villages as well as the vehicles used to transport children to school.

She said in 2022, JAKOA allocated RM36.9 million as transportation fare involving 627 routes in 37 districts and 271 transport providers and benefitting a total of 41,511 Orang Asli schoolchildren.

"In every transport service quotation, JAKOA mandates the safety aspect which the transport service operators must comply with. (Under the safety aspect) the vehicles must have barriers installed and have to be covered. The operators are also not allowed to carry passengers in excess of the capacity of each vehicle," she said.

Sapiah also said the transportation services are implemented on a contractual basis by the state JAKOA, adding that the commitment shown by the agency and transport operators has resulted in schoolchildren in remote areas "not experiencing any problem in terms of school accessibility".

Translated by Rema Nambiar

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- Orang Asli: Are They Putting Their Children's Lives On The Line For The Sake Of Education?

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Orang Asli, remote, transportation, JAKOA, Gua Mus

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(Youth) Singapore Youth Festival (SYF) 2024: Students to showcase artistic talents at SYF 2024

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(Youth) Singapore Youth Festival (SYF) 2024: Students to showcase artistic talents at SYF 2024

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1. The 58th Singapore Youth Festival (SYF) will take place from 1 April to 21 July 2024. The Festival will begin with the SYF Arts Presentation in April to showcase students' diverse talents in the performing arts, followed by the SYF Celebrations where students can share their passion for the arts with the community, before culminating in the SYF Art Exhibition in July.

SYF 2024 Arts Presentation

2. Over 20,000 students are anticipated to take the stage at this year's SYF Arts Presentation, which will commence on Monday, 1 April 2024. Student performers from primary, secondary, and pre-university levels will showcase their talents across various disciplines and genres, reflecting Singapore's multicultural context. The Arts Presentation is open to members of the public who wish to support the budding youth performers and engage in the arts. Please refer to Annex A for more details.

SYF 2024 Celebrations

3. About 1,500 students will participate in this year's SYF Celebrations in June and July. This event provides a platform for student performers to demonstrate their passion in dance, drama, and music while engaging with the community. It also offers opportunities for collaboration with local artists and practitioners to further develop their skills.

4. The SYF Celebrations will feature a diverse range of programmes at various locations and online platforms this year, notably at the Gardens by the Bay where students will showcase their artistic expressions through the "Dance Extravaganza!", "Shall We Sing?" and "Kaleidoscope" performances on 28 and 29 June. Aspiring student-songwriters will have the opportunity to perform their original songs through "Youth Station Live!" at the National Library Building, which marks the culmination of their songwriting journey under "The Youth Station Project". In addition, O- and A-Level Music students, as well as students from the Enhanced Music Programme and Music Elective Programme will collaborate to present "Project 2024: Sonic Excursions" at the Yong Siew Toh Conservatory of Music. Please refer to Annex B for more details.

SYF 2024 Art Exhibition

5. The theme for the 2024 Exhibition, "Artist and Collaboration", invites students from the secondary and pre-university levels to harness the power of collaboration in art to create, connect, and contribute. Drawing inspiration from the collaborative efforts of artists, students are encouraged to explore diverse perspectives, blend art forms and disciplines, and push creative boundaries. The theme fosters a spirit of innovation and inclusivity, inspiring students to imagine possibilities for the world they live in. The exhibition will be presented on-site at the National Gallery Singapore from 1 to 21 July, complemented by an online showcase on the SYF website from 1 July.

6. For more information on the programmes for SYF, please visit:

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Students to Showcase Artistic Talents at Singapore Youth Festival 2024

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Wondering when is Hari Raya Haji 2024? Learn more about religious faith, devotion & sacrifice during the Eid al-Adha festival by Muslims across Singapore.

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(Elderly) Boredom can be dangerous to a Senior's health

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(Elderly) Boredom can be dangerous to a Senior's health

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Author: Kay Jurica

We've all heard the phrase, "bored to death". All of us need to feel purposeful in life, and seniors are no exception. While boredom makes most people lethargic, it can have even greater consequences for seniors. Even to the point of being life-threatening.

Seniors often struggle with depression and anxiety, and boredom is a big culprit in this. They can feel lonely and isolated as they age, and boredom just compounds this problem. Everyone needs self-worth, but we probably don't realize just how dangerous it can be for seniors to cope with the effects of loss of purpose that comes from just being bored.

Just What are the Effects of Boredom in Seniors?

Back in the 80s, research was conducted on more than 7000 people who were between the ages of 35-55. They were asked about their daily lives and if it included boredom. 25 years have passed, and these same people have been followed up on to determine the conclusion of the impact of boredom on their lives and how it affected their health. The study showed that people who are chronically bored were far more likely to die much younger from conditions such as heart attack and stroke. These study results confirm how powerful the link is between mental and physical health.

Just Why is Boredom So Common in Seniors?

Many seniors struggle with feelings of worthlessness that stem from being bored after they have retired. While this may come as a surprise to many, it's more common than you think. Our retirement years are supposed to be our time of well-deserved rest and relaxation after decades of being in the workforce. However, many seniors are surprised to find that retirement isn't what they hoped it would be. The loss of their normal routine, contributing to society, losing friends or family, and health issues can bring about depression and loneliness in seniors after they've retired.

Alarming new statistics reveal that men in their senior years are suffering more than anyone from being bored. These numbers suggest that one of the highest rates of suicide is now in men over the age of 85. While senior women have much lower numbers of suicide deaths, there is plenty of evidence that points to overall attempts of suicide being higher in women.

How Do We Prevent Boredom in Seniors?

Keep active. Staying active keeps the mind sharp and the body healthy. Getting exercise is just as important in your senior years as it is when you are younger!

Stay Creative. Take up a new hobby or return to an old one. You never know what new skills you may discover, and brain function is always improved when we have a creative outlet.

Keep Up Your Social Life. The biggest enemy of boredom is social activity. Keeping up with friends and family, going on outings, talking on the phone, and community activities allow seniors to stay happy and connected.

Don't Be Afraid to Try New Things. Volunteer for a worthy cause or charity, join a book club or even sign up to take a class to learn something new. Stepping out of our comfort zone will go a long way in preventing boredom.

Seniors deserve the best life possible. They are often forgotten and fear dying bored and alone. Don't let this happen to the senior loved one in your life! For more information on preventing boredom in seniors, contact us today!

Home Helpers of Bourbonnais is a locally-owned, trusted home health care agency and offers quality, compassionate senior in-home care services including home care assistance, personal care, companion care, respite care, Alzheimer's & dementia care as well as homemaker services in Bourbonnais, Kankakee, Bradley, Manteno, Momence, Herscher, and Watseka, Illinois.

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Boredom Can Be Dangerous to a Senior's Health - Home Helpers Home Care

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We've all heard the phrase, "bored to death". All of us need to feel purposeful in life, and seniors are no exception. While boredom makes most people lethargic, it can have even greater consequences for seniors. Even to the point of being life-threatening.

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(FAMILY) The Power of Family Bonding : Strengthening Connections Through Shared Activities

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(FAMILY) The Power of Family Bonding : Strengthening Connections Through Shared Activities

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The Power of Family Bonding: Strengthening Connections Through Shared Activities

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Tips and activities for facilitating family bonding from a PM Behavioral Health social work therapist.

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English Book Review Showdown 2024: Cast Your Vote!

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English Book Review Showdown 2024: Cast Your Vote!

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1. Explore the Top Reviews:

Scroll through the Padlet to read the top book reviews from each lower secondary class.

2. Select Your Favorite:

Think about which review impressed you the most. Consider aspects like clarity, depth of analysis, and how well the review made you want to read the book.

3. Cast Your Vote:

Click on the heart icon to "like" your favorite review. Remember, you can only vote for one, so choose wisely!

4. Check the Leaderboard:

Watch the number of likes to see which review is leading. The review with the most likes at the end of the voting period will be declared the winner!

5. Have Fun!

Enjoy reading the diverse reviews and discovering new books through your schoolmates' eyes. Happy reading and voting!

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A spokesperson from the General Insurance Association of Singapore (GIA) said that travellers are "strongly encouraged" to understand the policy terms and conditions, exclusions as well as benefits of the travel insurance they purchase before their trip.

"This is especially for higher risk activities, which may be excluded from a basic travel insurance policy. Depending on the insurer, an extended cover may need to be purchased to cover these activities," said the spokesperson.

The type and range of adventurous or sporting activities covered also differs among insurers, the spokesperson added.

For instance, insurer A may cover for scuba diving up to 30m depth, while insurer B may cover for up to 20m depth.

"Each insurer will stipulate the activities covered and its exclusions, and individuals are encouraged to compare policies to purchase one that meets their needs," said the spokesperson, adding that the type and range of cover, policy terms and exclusions are commercial decisions made by each insurer.

Travellers looking to engage in higher risk activities should review their policy to ensure that these activities are covered under medical expenses, accidental death, and permanent disability, said the GIA spokesperson.

In addition, they are also encouraged to purchase policies that cover for personal liability relating to these higher risk activities in case of any injury or damage caused to others as these may also add up to substantial amounts, the spokesperson added.

Those who require more coverage can also purchase personal accident insurance to supplement their travel insurance benefits.

Yet, there are gaps that need to be addressed given that the area of adventure tourism is "still rather new", noted Assoc Prof Lau.

There are still limitations pertaining to the types of activities that can be covered, he said.

These include the types of pre-existing medical conditions that prevent coverage, types of adventure gears and equipment that needs to be certified and geographical coverage, according to Assoc Prof Lau.

"Some insurers are apprehensive to cover activities such as high-altitude tracking (beyond certain height) or independent travel without being accompanied by an experienced (and licensed) guide," he added.

"On this premise, insurance providers need to be innovative and keep up with the demand and changes in tourism trends."

The main reasons why there are limitations to the type of activities covered under insurance policy are to reduce the insurer's liability and to make the premium affordable for most travellers, said Associate Professor Chen Renbao from NUS.

"If the traveller takes risky activities within the travel period, the policyholders normally need to pay an additional premium and this policy only covers the activities indicated in the policy, or those activities normally excluded in the policy," said Assoc Prof Chen, who is from the department of finance.

He also added that travel insurance normally only covers travel-related risks such as travel accidents, plane delays or loss of luggage. "Most travellers do not take part in risky activities during their travel and keep their premiums low," he said.

However, Assoc Prof Chen noted that the demand for insurances that cover adventurous activities will increase as people become more interested in these types of activities.

On whether this calls for a specialised travel insurance policy targeted at adventurous activities, Assoc Prof Chen said that insurance companies should come up with such policies to meet people's needs.

But insurers also need to use available data to price these policies well to reflect the underlying loss distribution, he noted. This means to use data from past years to estimate the probability of an accident happening and the average amount of loss that will occur should an accident happen.

"What could be the benefits of having such a policy? Well-designed travel insurance policy will provide both needed coverage for travellers of taking risky activities in case of injuries or even death.

"This will reduce the financial burden faced by the policyholder and his or her beneficiary. At the same time, insurers will have the needed business and have market competitive advantages," added Assoc Prof Chen.

Likewise, Assoc Prof Lau from SUSS agreed that insurance providers should start to look into specialised adventurous activities to be covered.

This way, clients may benefit by paying lesser premiums compared to an insurance that covers a wide range of high risk activities that one may not be interested to participate in, he added.

"This will reduce the cost for the clients and make the products more appealing and also increase the take-up rate by prospective adventure tourists," said Assoc Prof Lau.

"In the long run, this will further encourage the adventure tourism sector to grow faster as more people are more willing to embark (on) such tourism options with the knowledge that they are protected - to a certain extent - with specialised insurance."

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IN FOCUS: Attracted to danger - why some people go on risky vacations

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With growing demand for adventure travel, CNA explores why some people want to embark on a vacation which puts them at risk of injury or death.

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Commentary: Mount Fuji overtourism furore tests limits of Japan's hospitality

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Japan is debating the limits of its famed hospitality as a rush of travellers, boosted by the weak yen, strains patience, says Gearoid Reidy for Bloomberg Opinion.

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Scientists, conservationists call for Mandai, Tagore forests to be studied as potential nature parks

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These forest patches are crucial refuges for critically endangered wildlife, they say. Read more at straitstimes.com.

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The last pandemic was bad, but COVID-19 is only one of many infectious diseases that emerged since the turn of this century.

Since 2000, the world has experienced 15 novel Ebola epidemics, the global spread of a 1918-like influenza strain and major outbreaks of three new and unusually deadly coronavirus infections: SARS, MERS and, of course, COVID-19. Every year, researchers discover two or three entirely new pathogens: the viruses, bacteria and microparasites that sicken and kill people.

While some of these discoveries reflect better detection methods, genetic studies confirm that most of these pathogens are indeed new to the human species. Even more troubling, these diseases are appearing at an increasing rate.

Despite the novelty of these particular infections, the primary factors that led to their emergence are quite ancient. Working in the field of anthropology, I have found that these are primarily human factors: the ways we feed ourselves, the ways we live together, and the ways we treat one another. In a forthcoming book, " Emerging Infections: Three Epidemiological Transitions from Prehistory to the Present," my colleagues and I examine how these same elements have influenced disease dynamics for thousands of years. Twenty-first century technologies have served only to magnify ancient challenges.

Neolithic infections

The first major wave of newly emerging infections occurred with the start of the Neolithic revolution about 12,000 years ago, when people began shifting from foraging to farming as their primary means of subsistence.

Before then, human infections tended to be mild and chronic in nature, manageable burdens of long-term parasites that people carried around from place to place. But full-time agrarian living brought the kinds of acute and virulent infections that we are familiar with today. This global shift was humanity's first epidemiological transition.

Farming itself was not the cause. Rather, it was the major lifestyle changes associated with this new enterprise. Agriculture supplied people with high-calorie grains, but often did so at the expense of dietary diversity, resulting in compromised immunity from nutritional deficiencies.

The human population increased dramatically, and so did the number of large and densely settled communities that could sustain the transmission of deadlier pathogens.

Our ancient ancestors domesticated animals for food and labor, and their proximity to one another created opportunities for livestock diseases to evolve into human diseases.

Finally, the social hierarchies of newly agrarian societies led to disparities in the distribution of essential resources for healthy living.

These challenges of subsistence, settlement and social organization were the root causes of humanity's first major disease transition.

Declining infections

For a dozen millennia, these patterns spread across the world like a plague of plagues. They persisted until the 19th and 20th centuries, when life expectancy rose with the precipitous decline of infectious diseases in high- and middle-income countries.

Remarkably, the greatest proportion of this decline occurred before the discovery of effective antibiotics and most of the vaccines we use today. Health improvements were mainly due to nonmedicinal factors such as better farming and food distribution methods, major sanitation projects and housing reforms in poor urban areas.

These were significant reversals in the same ancient categories - subsistence, settlement and social organization - that led to the rise of infectious diseases in the first place. They resulted in humanity's second epidemiological transition, a significant but only partial reversal of the changes that first began in the Neolithic period.

This second pattern was not a panacea. Despite overall health improvements, chronic noninfectious conditions such as heart disease and cancer rose to become the primary causes of human mortality.

Most low-income countries experienced a later version of this transition after World War II, but their health gains from declining infections were significantly less than those of their wealthier counterparts. At the same time, their losses to noninfectious diseases rose at comparable rates. These conflicting trends have led to a "worst-of-all-worlds" scenario with respect to the health of poor societies.

It is also worth noting that the declining infections in low-income societies have depended more on affordable antimicrobial drugs. Given the emergence of drug-resistant pathogens, these medicinal buffers are proving to be little more than short-term solutions for the health consequences of poverty.

With the ability of pathogens to move freely across borders and boundaries, these consequences can quickly become everyone's problems.

Converging infections

In recent decades, humanity's interconnections have reached the point that nearly everyone now lives within a single global disease environment. Borders and boundaries no longer constrain the spread of distant outbreaks. The COVID-19 pandemic dramatically illustrated this new reality, when the SARS-CoV-2 virus spread around the world in only a few weeks.

The COVID-19 pandemic also highlighted the ways that infectious and noninfectious diseases can interact synergistically with one another to produce even worse outcomes than the simple sum of each disease. This is starkly illustrated by the majority of COVID-19 deaths, which occurred among people with chronic heart, lung and metabolic conditions that are common to a growing proportion of older people in populations both wealthy and poor.

When combined, these challenges have set the stage for the converging disease patterns visible today. This is the third epidemiological transition: the rise of new, virulent and drug-resistant infections occurring in a rapidly aging and highly interconnected world.

Unfortunately, the present pattern entails increasing outbreaks of new and deadly infections. The root causes of these outbreaks are in areas such as commercial agricultural practices, the urbanization of human populations and the challenges of poverty in the face of economic growth.

Despite the magnitude of these determinants, they are essentially the same issues of subsistence, settlement and social organization from 12,000 years ago. Addressing these recurring issues will do more than prepare the world for future pandemics; it will help to prevent them from happening in the first place.

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Future pandemics will have the same human causes as ancient outbreaks − lessons from anthropology can help prevent them

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Human factors − such as how people produce food and how they organize themselves and live together − influence disease outbreaks.

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Vocabulary building: Being diagnosed with dyslexia has made me happier

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Vocabulary building: Being diagnosed with dyslexia has made me happier

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Being diagnosed with dyslexia has made me happier

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Being diagnosed with dyslexia has made me happier

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Being diagnosed with dyslexia has made me happier

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Throughout her life, Danyah Miller developed coping mechanisms to help deal with certain challenges. Would she have thrived if she had known about dyslexia, or would a label have limited her?

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Speculative Fiction Genre by Bowen Library

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Speculative Fiction Genre by Bowen Library

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Refer to REFUGEE excerpt for this Grammar Editing

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Refer to REFUGEE excerpt for this Grammar Editing

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Answer key is on page 2 but you are expected to try the 10 blanks first before you check your answers against the answer key provided. Take note of your score and try to aim for full marks as you progress. Practise makes you more test/exam savvy for Editing. Those who get 10/10 - let your EL teachers know!

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Please try the editing worksheet BEFORE looking at the answer key on the second page. No peeking!!

You should aim for 10/10 each time you try. You will improve with more practice!

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Marking the end of the Islamic holy month of Ramadan is the festival of Eid, known in Singapore as Hari Raya Aidilfitri or Hari Raya Puasa. Ramadan is a period of sober repentance for Muslims, during which adherents of the faith worship, engage in acts of compassion and fast from dawn to dusk for approximately 30 days.

Read on to discover how Hari Raya Aidilfitri is celebrated in Singapore, and how you can be part of this festive occasion.

Hari Raya Light-Up
Ed's note: While visitors to Geylang Serai this year can expect to be enchanted by a sea of colourful lights, the bazaar will be taking place online. Read on for more details on the Hari Raya Aidilfitri celebrations in 2021.
A month leading up to Hari Raya, visitors can drop by Geylang Serai to enjoy the festival light-ups from 9 April-23 May 2021. The festivities typically take place along Sims Avenue and Changi Road, in between Paya Lebar and Eunos MRT stations.

In addition, there will also be an online bazaar and weekly cultural programmes that visitors can participate in to experience the festive vibes.

Contemplation and celebration

Many Malay families in Singapore don new clothes in the same hue-men in loose shirts with trousers known as 'baju Melayu' and the women in 'baju kurung', a loose-fitting full-length blouse and skirt combination.

The day begins with a trip to the mosque where special prayers are recited. Then it's off to see the parents-Muslims traditionally ask for forgiveness from their elders for any wrongs committed during the year. More visits are made to see relatives and friends, where home-cooked feasts await.

Scrumptious treats

If you're lucky enough to be invited to a Hari Raya meal, you'll find a wide variety of dishes on offer-beef rendang (braised meat cooked in coconut milk and spices), sayur lodeh (vegetables cooked in coconut milk gravy) and sambal (spicy chilli paste)-along with fluffy white rice and ketupat (rice cakes).

The desserts are just as delicious, particularly the kueh (bite-sized snacks or desserts). Try the ondeh-ondeh (chewy balls with gooey palm sugar centres) or putu piring (steamed rice cakes with sweet grated coconut).

A festival of culture and colours

Traditional garb is a common sight during Hari Raya Aidilfiltri, with Muslim women often donning the baju kurung (traditional garb originating from the Malay peninsula), sometimes accompanied by a matching tudung (headscarf).

Often made of silk or hand-dyed batik, the vivid colours, lively patterns and delicate stitching along the baju's collar make these outfits a sight to behold. This traditional costume continues to be worn even today because it is comfortable and practical for Singapore's warm climates.

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how is hari raya celebrated in singapore

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Marking the end of the Islamic holy month of Ramadan is the festival of Eid, known in Singapore as Hari Raya Aidilfitri or Hari Raya Puasa. Ramadan is a period of sober repentance for Muslims, during which adherents of the faith worship, engage in acts of compassion and fast from dawn to dusk for approximately 30 days.

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(ELDERLY) Cultivating a Close Relationship with Grandparents

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(ELDERLY) Cultivating a Close Relationship with Grandparents

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By Christina Pay, USU Extension Assistant Professor

A close relationship between grandparents and grandchildren is mutually beneficial when it comes to the health and well-being of both. Grandparents provide acceptance, patience, love, stability, wisdom, fun and support to their grandchildren. This, in turn, has positive effects on a child's well-being. A study by Sara Moorman, PhD. and Jeffrey Stokes found that children who grow up with greater emotional closeness to their grandparents are less likely to be depressed as adults (Moorman & Stokes, 2016). For grandparents, a close relationship with their grandchildren can boost brain function (Arpino & Bordone, 2014), protect against depression (Moorman & Stokes, 2016), and increase their lifespan (Hilbrand, et al., 2017). In today's world where many families may not live in close proximity to each other how can parents help cultivate a close relationship between their children and grandparents?

Parents can help grandparents and grandchildren build close relationship by encouraging frequent contact. Where possible, grandparents should be invited to visit their grandchild's home often. However, while physical distance may present some challenges, there are things that can be done to foster frequent contact.

Visit often. When grandparents live in a different town or state planning a trip to visit them can fill your child with anticipation and excitement. Even if the visits are infrequent they will help your child view the time spent together with their grandparents as special.

Use technology. There are so many options available! Zoom, Facetime, email, texting, Instagram, etc., all of which can facilitate staying in contact. Grandparents can record themselves reading a bedtime story to share with their grandchildren. Grandchildren can send personalized messages and photos. Both with the same result of keeping in contact and staying close.

Share Photos. Place photos of grandparents in your home and point them out to your children often. You can also create a family photo album to page through while naming family members. Your children may not be able to see their grandparents frequently, but they will learn who they are and feel of their importance in the family.

Write letters. Who doesn't love to receive mail? Encourage communication via mail or email with both grandparents and grandchildren participating. Both will anticipate the regular communication and both will be thrilled to receive responses.

Teach Skills. Whether it is fishing or sewing many grandparents have a hobby or skill they would love to pass on to their grandchildren. This teaching can be done in person or using technology. Make sure your children have the necessary tools and materials to learn from their grandparents.

Climb the Family Tree. Children of all ages enjoy learning about their family history. Ask grandparents to share family stories and ancestry. Perhaps they can help your children draw a family tree.

References

Arpino, B., & Bordone, V. (2014). Does grandparenting pay off? The effect of child care on grandparents' cognitive functioning. Journal of Marriage and Family, 76(2), 337-351. https://doi.org/10.1111/jomf.12096

Dowshen, S., MD (Ed.). (2017). Bonding with grandparents. Kids Health. Retrieved December 3, 2020, from https://kidshealth.org/Nemours/en/parents/grandparents.html

Hilbrand, S., Coall, D. A., Gerstorf, D., & Hertwig, R. (2017). Caregiving within and beyond the family is associated with lower mortality for the caregiver: A prospective study. Evolution and Human Behavior, 38(3), 397-403. http://dx.doi.org/10.1016/j.evolhumbehav.2016.11.010

Moorman, S. M., PhD, & Stokes, J. E., MA. (2016). Solidarity in the grandparent-adult grandchild relationship and trajectories of depressive symptoms. The Gerontologist, 56(3), 408-420. https://doi.org/10.1093/geront/gnu056

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Cultivating a Close Relationship with Grandparents

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A close relationship between grandparents and grandchildren is mutually beneficial when it comes to the health and well-being of both. Grandparents provide acceptance, patience, love, stability, wisdom, fun and support to their grandchildren. This, in turn, has positive effects on a child's well-being.

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(FAMILY) Want a better relationship with your parents? Here's what you need to do.

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(FAMILY) Want a better relationship with your parents? Here's what you need to do.

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Want a better relationship with your parents? Here's what you need to do | The Times of India

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Your relationship with your parents can turn from sour to sweet by following these tips.

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Three different kids.

One mission in common: ESCAPE.

Josef is a Jewish boy in 1930s Nazi Germany. With the threat of concentration camps looming, he and his family board a ship bound for the other side of the world…

Isabel is a Cuban girl in 1994. With riots and unrest plaguing her country, she and her family set out on a raft, hoping to find safety and freedom in America…

Mahmoud is a Syrian boy in 2015. With his homeland torn apart by violence and destruction, he and his family begin a long trek toward Europe…

All three young people will go on harrowing journeys in search of refuge. All will face unimaginable dangers–from drownings to bombings to betrayals. But for each of them, there is always the hope of tomorrow. And although Josef, Isabel, and Mahmoud are separated by continents and decades, surprising connections will tie their stories together in the end.

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Vocabulary building. Refer to: As well prepared as they could be’: how Taiwan kept death toll low in massive earthquake’ 

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Vocabulary building. Refer to: As well prepared as they could be’: how Taiwan kept death toll low in massive earthquake’ 

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Vocabulary building worksheet: Refer to 'Skincare, shampoos, mouthwash: An expert in skin, hair and oral care explains what’s best for you.'

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Vocabulary building worksheet: Refer to 'Skincare, shampoos, mouthwash: An expert in skin, hair and oral care explains what’s best for you.'

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How Taiwan kept death toll low in massive earthquake

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How Taiwan kept death toll low in massive earthquake

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'As well prepared as they could be': how Taiwan kept death toll low in massive earthquake

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The nation's emergency preparedness policies after a devastating quake in 1999 help to explain relatively small numbers of fatalities

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Skincare, shampoos, mouthwash: An expert in skin, hair and oral care explains what’s best for you

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Skincare, shampoos, mouthwash: An expert in skin, hair and oral care explains what’s best for you

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New: You can now listen to articles.

Sorry, the audio is unavailable right now. Please try again later.

From arbutin to zinc, and all that cetylpyridinium chloride and sodium lauryl sulphate in between, we don't blame you for thinking you might need a PhD in Chemistry to decipher the ingredient list on your bottle of moisturiser, shampoo or mouthwash.

And what about the baffling array of products at the store? Can sulphate-free shampoo and body wash really do the job? It's enough to make you want to throw your hands up in exasperation in the personal care aisle.

Well, who better to provide the science to those conundrums than a scientist? Keshan Gunasinghe, the h ead of R&D APAC at Kenvue, which is a spin-off from Johnson & Johnson, will help you cut through the jargon on skin vitamins, what the alcohol in mouthwash is really for (not to kill germs apparently), why the squeaky-clean feel from your shampoo and body wash isn't great, and more.

Cleanser, moisturiser and sunblock will do just fine for most people, said Keshan, unless there is a skin barrier impairment (in those with eczema, for example), ageing and/or damage from overexposure to the sun, pollution and climate changes. "When it comes to skincare, more is definitely not better. Skincare does not have to be complicated to be effective. It is important to maintain a balance of the skin's pH level."

His tip: Focus on one or two hero products in your routine. "It can be a five-step or three-step regime but the non-negotiables are cleansing, moisturising and sunscreen. If you have a little more bandwidth, throw in a toner or a serum."

"The long-term usage of too many mixed products could result in hyper-skin sensitivity and can lead to issue like breakouts and skin irritability like itch and dryness," said Keshan.

If you have plenty of leftover products, try alternating serums and essence, he recommended. "Exfoliating scrubs, peels and pads can be done once or twice a week. Instead of applying a daily sheet mask, use it once or twice a week or alternate with your sleep mask."

If you've used an alcohol-based mouthwash before, you'd recall the burning sensation and dry mouth that follow. Not pleasant at all.

But did you know that the purpose of alcohol in a mouthwash is not to kill germs in the first place? "Alcohol usually acts as a solvent for dissolving the active ingredients, and to stabilise and preserve the formula," said Keshan.

Besides, you don't always need alcohol to do that as the many non-alcohol mouthwashes prove. Such mouthwashes use a combination of other ingredients such as emulsifiers and surfactants to completely dissolve the active ingredients, according to Keshan.

As for how these non-alcohol mouthwashes take out germs, different brands have different strategies, namely chlorhexidine gluconate (only for prescription mouth washes), cetylpyridinium chloride and essential oils, he said.

"Among the three, only essential oil-based mouthwashes have been recognised by the American Dental Association for efficacy and safety. In addition, essential oil-based mouthwashes have been shown in clinical studies to have no negative effect on saliva production and no feeling of dryness in the mouth by patients."

Also, choose a mouthwash with fluoride to restore enamel, and strengthen teeth against cavities and tooth decay, he advised.

Sulphates such as sodium lauryl sulfate and sodium laureth sulfate are common degreasers found in many shampoos, facial cleansers and body washes. You'll know of their addition when the product you use foams a lot.

However, "it is a myth to think that more lather gives a more thorough cleanse and this is not true", said Keshan. "What matters most is that your hair (or body) is free from dirt, dead cells and grease (after washing)."

To be fair, sulphates do remove dirt and oil effectively - but maybe a little too well as they can also leave your scalp and skin irritable, and your hair dry and frizzy. You're not a burnt, greasy wok that needs intense scrubbing.

"Think of washing your hair like washing your face. It is a necessary part of your routine but overdoing it can unintentionally upset your scalp's natural balance of healthy oils." So, it is better to not over-cleanse in the first place - and then have to make up for the damage. Moreover, "overusing or not rinsing off hair conditioner well can damage hair", he warned.

How do sulphate-free alternatives do the job then? Their cleaning power comes from essential oils from ingredients such as aloe vera, jojoba oil and coconut oil, said Keshan. "These natural ingredients can remove dirt and grease from your hair just as effectively, and they are much gentler on your skin without stripping away your natural oils.

"This is important for individuals with sensitive skin or chronic conditions like eczema," he said. Even if you have normal skin, it is good to know that "sulphate-free products help maintain the natural pH balance of your skin and scalp to prevent breakouts and blemishes".

Here's a cheat sheet to get you acquainted with the basic topical skin vitamins and acids:

As seen on labels: Retinol, retinoid, tretinoin and retinoic acid.

How to use: Morning or night.It pairs well with other skin vitamins and is often formulated with hyaluronic acid for further skin hydration.

Targets: Weakened skin barrier in eczema and psoriasis, and UV-induced skin ageing.

Alpha hydroxy acid (AHA)

How to use: Can be used in the morning or night.Always follow with a sunblock if used in the morning. Start with once or twice a week, and gradually increase the frequency. Don't use more than one AHA at a time, or combine with BHA to minimise the risk of skin dryness, irritation and sensitivity.

Beta hydroxy acid (BHA)

Targets: Oily skin, acne, sun damage and rosacea-related redness.BHA is an oil-based exfoliant and reaches deeper into pores than AHA to remove dead skin cells and excess sebum.

One way is to look at the product's pH, said Keshan. "Your skin's natural pH sits at around 4.5 to 5.5, and the order of skincare products should go from the lowest to highest."

For example, acidic products (such as pH 3 to pH 4) should always be applied before more neutral ones (pH 5 to pH 7). "Vitamin C, which works at a more acidic level, should be applied before hyaluronic acid, which is formulated over pH 5."

Another way of layering is to take into account the density and absorption rate of the product. "After cleansing and toner, apply serums first followed by gels, lotions or creams. Oils are usually last to apply due to their higher density," he said.

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Skincare, shampoos, mouthwash: An expert in skin, hair and oral care explains what's best for you

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We got a scientist, who leads product development in skin, hair and oral care, to answer your questions on topical skin vitamins, sulphate-free shampoo and body wash, and why alcohol isn't necessary in mouthwashes.

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Commentary: Travelling has become a race to look good online

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Commentary: Travelling has become a race to look good online

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Commentary: Travelling has become a race to look good online

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With selfies and social media, tourists are now indulging the fantasy of being influencers, says this marketing lecturer from the University of Nottingham.

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Commentary: Singaporeans’ reliance on air-cons will only lead to more discomfort

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Commentary: Singaporeans’ reliance on air-cons will only lead to more discomfort

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WARMING UP TO INNOVATIVE COOLING TECHNOLOGY

For office and commercial buildings, the BCA Green Mark scheme encourages designs and operations that reduce air-conditioned areas, and also sets a global standard for centralised air-conditioning systems.

Some buildings in Singapore have also started using alternative cooling technology like hybrid cooling, which uses fans in air-conditioned spaces with slightly elevated room temperatures, such as 27 degrees Celsius, potentially saving 10 to 20 per cent of energy. This includes the BCA Zero Energy Building Plus in Braddell.

Real estate developers might consider pre-installing fans in office spaces and residential units to support this initiative.

Locally, there are also many other pioneer projects that have adopted innovative cooling technologies.

In Singapore's push for sustainability, innovative cooling technologies are making a significant impact in the management of building temperatures. The SMU Connexion Building, PSA Maintenance Base Admin Building at Tuas port and Gaia at Nanyang Technological University utilise passive displacement cooling to efficiently manage indoor climates. This system uses chilled coils and natural convection to cool a room, eliminating the need for mechanical fans. As a result, it reduces energy consumption and leads to considerable electricity cost savings for operators.

In another example, DBS Newton Green, a 30-year-old four-storey office building, has been retrofitted with hybrid solar air-conditioners.

In a hotter world, access to cooling equipment is not just a luxury, it is also a necessity, saving tens of thousands of lives globally each year.

By adopting sustainable cooling strategies and rethinking our reliance on air-conditioning, we can mitigate our contributions to rising temperatures and the urban heat island effect, paving the way for a cooler, more sustainable future.
Dr Ziwen Liu is Lecturer at School of Science and Technology at Singapore University of Social Sciences, Singapore. Dr Guang Yu Jin is Senior Manager at Building and Construction Authority, and Xiangjing Zhang is Operation Manager at BLEMS Pte Ltd. The views expressed in this commentary are the authors' personal opinions and do not necessarily represent the official position of any organisation.

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Commentary: How do we make a nation that loves its air-con care about rising temperatures?

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As Singapore gets hotter, more people turn to air-conditioning for relief, further heating the planet in a vicious cycle. Air-cons are not the only go-to solution for extreme temperatures, say SUSS' Ziwen Liu, BCA's Guang Yu Jin and BLEMS' Xiangjing Zhang.

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(CULTURE) EDITING for G3 Bowenians (The ERAS Tour)

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(CULTURE) EDITING for G3 Bowenians (The ERAS Tour)

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(CULTURE) EDITING for G2 Bowenians. The ERAS Tour 

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(CULTURE) EDITING for G2 Bowenians. The ERAS Tour 

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Please note the correct word for blank # 3 is 'and' not 'or' as stated in the answer key posted earlier incorrectly.

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(CULTURE) The Biggest Tour in the History of the World (Taylor's Version) Read about the CULTURAL IMPACT OF THE ERAS TOUR.

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(CULTURE) The Biggest Tour in the History of the World (Taylor's Version) Read about the CULTURAL IMPACT OF THE ERAS TOUR.

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Try the Editing worksheet for G2 and G3 students after you have read the article

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The Biggest Tour in the History of the World (Taylor’s Version)

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Taylor Swift’s five-continent Eras Tour is stimulating local economies, reviving tourism industries, and grossing unprecedented amounts to become the biggest tour in history.

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Refer to article: Economic benefits from STB grant to Taylor Swift ‘significant’, outweigh amount distributed: Edwin Tong

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Refer to article: Economic benefits from STB grant to Taylor Swift ‘significant’, outweigh amount distributed: Edwin Tong

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Economic benefits from STB grant to Taylor Swift ‘significant’, outweigh amount distributed: Edwin Tong

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Economic benefits from STB grant to Taylor Swift ‘significant’, outweigh amount distributed: Edwin Tong

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Economic benefits from STB grant to Taylor Swift 'significant', outweigh amount distributed: Edwin Tong

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THE economic benefits from the government grant that was given to American pop superstar Taylor Swift to bring her show to Singapore have been assessed to be "significant" and outweigh the amount given, said Culture, Community and Youth Minister Edwin Tong in Parliament on Monday (Mar 4). Read more at The Business Times.

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Refer to: ScienceTalk: A million trees more for a City in Nature

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Refer to: ScienceTalk: A million trees more for a City in Nature

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Vocabulary-building (Refer to Why is my 13-year-old son coming under pressure to get buff?)

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Vocabulary-building (Refer to Why is my 13-year-old son coming under pressure to get buff?)

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Why is my 13-year-old son coming under pressure to get buff?

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Why is my 13-year-old son coming under pressure to get buff?

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It's normal to have concerns about your children playing on your mind. Over time, many dissipate or are superseded, but occasionally they crystallise into a deep-seated fear, and that's what happened to me on reading your article on young men "looksmaxxing" ( From bone smashing to chin extensions: how 'looksmaxxing' is reshaping young men's faces, 15 February).

For some time, my 13-year-old son had been badgering me to buy him weights and to join the gym. I said that children his age were too young to lift weights as their bodies were still growing. Recently, a friend told me she had been able to add her 12-year-old son to her membership. I've been wanting to get back into the gym and, thinking it would get him off his phone, I signed up both of us.

The instructor was clear that my son could not use the free weights or resistance equipment, but he could use the cardio and basic strength equipment. After a couple of sessions pottering around together, I left him to do a yoga class. When we met he was "pumped". Sweating hard, dancing around, delighted with how hard he'd worked out. He pulled up his sleeve and showed me his "muscle". In the car he planned how often we'd go and what he'd do. I told myself this was a kid being excited about a new hobby, but when he started talking about "legs days" and "arms days", and "getting buff", I realised he was getting information from somewhere - maybe school, maybe the internet.

I suggested he needed to take this slowly, and that he's perfect as he is. And this was when I got really worried. He started crying. Raging. "You don't understand what it's like to be me. I've always felt fat (he isn't). I get teased for my jaw line. I thought you'd be proud of me. Now I feel bad about myself."

Working with the school and the gym, and with sensitive handling, I believe we can combat this budding perversion of my child's mind. But I recognise many of his behaviours in those Esther Ghey has generously shared of her daughter, Brianna, and I'm sure other parents do also. And we share her fear of the damage that's being done to a generation of children whose minds are being shaped by pernicious and wholly unaccountable forces, and now it seems their bodies are too.
Name and address supplied

Reading this article is so concerning. The pressure to conform to some created ideal of beauty harks back to some of the great science-fiction stories, such as those by Iain M Banks in his Culture novels, and also going back to Twilight Zone episodes such as Eye of the Beholder, in which a temporarily blind woman is waiting for her bandages to be removed. The twist is that she is beautiful, but lives in a world of hideous people with faces like pigs, so she is perceived as ugly.

I work alongside NHS surgeons as a biological scientist, and have watched many operations. The long-term damage and scarring from certain cosmetic procedures can be severe, especially with Botox, which works by paralysing facial muscles. I believe poor mental health is strongly connected to this phenomenon. A future world where people beggar themselves in order to look like dolls. Science fiction? Or not.
Julie Taylor
Leeds

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Why is my 13-year-old son coming under pressure to get buff? | Letters

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Letters: In response to an article about 'looksmaxxing', one reader is worried that their young son wants to go to the gym and get muscular. Plus Julie Taylor on the long-term damage of cosmetic procedures

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Refer to "Singapore's road to net zero" for this vocabulary exercise

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Refer to "Singapore's road to net zero" for this vocabulary exercise

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WHAT IT MEANS FOR YOU AND ME

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Singapore’s road to net zero: what it means for you and me

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Singapore’s road to net zero: what it means for you and me

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To help mitigate climate change, Singapore is aiming to achieve net zero emissions by 2050 – here’s why, and what you can do to help.

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SINGAPORE’S ROAD TO NET ZERO: WHAT IT MEANS FOR YOU AND ME

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Listen to 'The Mysterious Benedict Society': Chapter 1. Borrow a copy from Bowen library to find out more about the story

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Listen to 'The Mysterious Benedict Society': Chapter 1. Borrow a copy from Bowen library to find out more about the story

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"Are you a gifted child looking for special opportunities?"

When this peculiar ad appears in the newspaper, dozens of children enroll to take a series of mysterious, mind-bending tests. (And you, dear reader, can test your wits right alongside them.) But in the end just four very special children will succeed. Their challenge: to go on a secret mission that only the most intelligent and resourceful children could complete. To accomplish it they will have to go undercover at the Learning Institute for the Very Enlightened, where the only rule is that there are no rules. As our heroes face physical and mental trials beyond their wildest imaginations, they have no choice but to turn to each other for support. But with their newfound friendship at stake, will they be able to pass the most important test of all?

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The Mysterious Benedict Society: Chapter 1

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Is there a proper way to make new friends? Is teasing always rude? What can you do about friendship problems? How can you show a girl (or guy) that you like her (or him)? What’s the best way to ask someone out . . . and who pays for the date? This book answers these questions and many more. Along the way, teens learn the basics of polite behavior with friends and more-than-friends—and laugh out loud while learning.

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Recommended book from Bowen library - "Heartless"

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Recommended book from Bowen library - "Heartless"

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In her best-selling Lunar Chronicles series, Marissa Meyer has drawn from the stories of Snow White, Cinderella, Rapunzel, and Little Red Riding Hood. But her first standalone novel, Heartless, follows a familiar face from the other side of that hallowed line between good and evil: The teen who will become Alice in Wonderland’s decapitation-happy Queen of Hearts.

Excerpt from Heartless by Marissa Meyer

(A prequel to Alice in Wonderland by the bestseller author of the Lunar Chronicles.)

Long before she was the terror of Wonderland—the infamous Queen of Hearts—she was just a girl who wanted to fall in love.

Catherine may be one of the most desired girls in Wonderland, and a favorite of the yet-unmarried King of Hearts, but her interests lie elsewhere. A talented baker, all she wants is to open a shop with her best friend and supply the Kingdom of Hearts with delectable pastries and confections. But according to her mother, such a goal is unthinkable for the young woman who could be the next queen.

At a royal ball where Cath is expected to receive the king’s marriage proposal, she meets Jest, the handsome and mysterious court joker. For the first time, she feels the pull of true attraction. At the risk of offending the king and infuriating her parents, she and Jest enter into an intense, secret courtship. Cath is determined to define her own destiny and fall in love on her terms. But in a land thriving with magic, madness, and monsters, fate has other plans.

Catherine fled out to the balcony, running as fast as her heeled boots and strangling corset would allow. The cool night air sent a chill racing across her enflamed skin, but every breath remained a struggle.

She lifted her skirts and slipped down the steps into the rose gardens. She heard a splinter of glass and startled cries behind her and wondered what chaos Cheshire must be causing now, but she dared not look back, not even as she reached the gardens.

The world tilted. She paused at a wrought-iron gate, gripping one of the decorative finials for support. Catching her breath, she stumbled on. Down the clover-filled path between rose arbors and trickling fountains, passing topiaries and statues and a pond of water lilies. She reached for the back of her dress, desperate to loosen the stays. To breathe. But she couldn’t reach. She was suffocating.

She was going to be sick.

She was going to faint.

A shadow reared up in front of her, backlit from the blazing castle lights so that the silhouette stretched over the croquet lawns. Catherine cried out and stumbled to a halt, damp hair matted to her neck.

The shadow of a hooded man engulfed her. As Catherine stared, the silhouette lifted an enormous ax, the curved blade arching across the grass.

Trembling, Catherine spun around. A dark shape dropped toward her out of the sky. She screamed and threw her arms up in defense.

The raven cawed, so close she could feel his wing beats as he flew past.

“Are you all right?”

She gasped and withdrew her arms. Her heart was thundering as she peered up into the boughs of a white rose tree.

It took a moment to find him in the dark. The joker was lounging on a low-hanging branch, a silver flute in his hands, though if he’d been playing it before, she’d been too distracted to notice.

Her lashes fluttered. Half of her hair had fallen from its chignon and draped over her shoulder. Her skin was burning hot. The world was spinning wildly—swirling with lemon tarts and invisible cats and curved axes and . . .

The joker tensed, his brow creasing. “My lady?”

The world tilted severely and turned black.

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Editing Practice for NA/G2 (The Tell-Tale Heart by Edgar Allan Poe)

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Editing Practice for NA/G2 (The Tell-Tale Heart by Edgar Allan Poe)

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Editing Practice for EXP/G3 (The Tell-Tale Heart by Edgar Allan Poe)

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Editing Practice for EXP/G3 (The Tell-Tale Heart by Edgar Allan Poe)

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The Tell-Tale Heart is a short story by American writer Edgar Allan Poe, first published in 1843. The story is told by an unnamed narrator who tries to convince the reader of the narrator's sanity while simultaneously describing a murder the narrator committed. The victim was an old man with a filmy pale blue "vulture-eye", as the narrator calls it. The narrator emphasises the careful calculation of the murder, attempting the perfect crime, complete with dismembering the body in the bathtub and hiding it under the floorboards. Ultimately, the narrator's actions result in hearing a thumping sound, which the narrator interprets as the dead man's beating heart.

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Gen Z Speaks: From fencing to teaching kids Singlish, here’s what a year in Japan taught me about embracing the unknown

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Gen Z Speaks: From fencing to teaching kids Singlish, here’s what a year in Japan taught me about embracing the unknown

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PUSHING OUT OF MY COMFORT ZONE

The scholarship was fully sponsored by JCCI, and I was grateful for the freedom it afforded me to immerse myself in all that Waseda and Japan had to offer without worry. However, the road wasn't entirely bump-free.

To start with, I spoke no Japanese upon my arrival. A decent proportion of Waseda faculty and students speak English, but off campus, simple things like visiting convenience stores and restaurants proved a challenge during my first few months.

Some introductory Japanese language classes at the university did help, but I quickly found that the most important key was being bold enough to speak Japanese imperfectly, so as to create opportunities for myself to learn more and connect with others. Not being a natural extrovert, I made a conscious commitment to strike up conversations with strangers whenever I could - restaurant and guesthouse owners, sushi and ramen chefs, passersby seeking help with taking photos, and so on.

Pushing myself this far out of my comfort zone turned out to be far more rewarding than I'd expected, leading to numerous insightful, meaningful interactions.

During a bus ride from Sendai to Yamagata, for example, I found myself seated beside a young Japanese couple who seemed curious towards me but a little shy. With a smile, I took the first step and greeted them.

We ended up spending the entire hour-long journey talking about our respective cultures, favourite cuisines, and even our hobbies and pastimes.

This memorable encounter is a testament to the warmth and hospitality ingrained in the Japanese people, and their innate enthusiasm for connecting with others - something I may have missed out on if I hadn't resolved to set aside my fear of embarrassment and open myself up to others.

I remain in contact with this couple to this day. We've made a pact to reunite if our paths cross again in the future.

A SOMBRE EXPERIENCE

I took countless trips to the countryside, weaving through 40 out of Japan's 47 prefectures on sojourns that transcended the conventional tourist experience.

I visited Kesennuma Koyo High School in Miyagi prefecture on Mar 11, 2023 - the anniversary of the 2011 Tōhoku earthquake and tsunami, the largest earthquake ever recorded in Japan that had claimed nearly 20,000 lives.

On the school's rooftop, townspeople gathered to share a minute of silence at 2:46pm, the exact time the disaster had struck 12 years ago. Folks gathered in groups to remember those they'd lost, sharing memories and tears. A group of aunties played tunes on little instruments that resembled seashell flutes; one of the songs they played was Amazing Grace.

A group of locals, upon learning I was a foreigner, gave me a warm hug and thanked me for being there. They shared poignant tales of the area's history, emphasising the crucial need to educate future generations about disaster prevention. Before we parted ways, they gave me a talisman for good luck.

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Gen Z Speaks: From fencing to teaching kids Singlish, here's what a year in Japan taught me about embracing the unknown

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Life as a Waseda student was not just about burying my nose in textbooks and juggling multiple internships; it was an invitation to venture beyond the ordinary.

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How to start exercising or just get moving when every part of your body says ‘no’

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How to start exercising or just get moving when every part of your body says ‘no’

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New: You can now listen to articles.

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People are moving less while obesity rates have gone up, a recent health survey in Singapore found

Barriers in modern life, such as having not enough time and a focus on other priorities, make it harder for people to be motivated to exercise

From an evolutionary point of view, the body tends to take the easy way out to accomplish tasks, an expert said

A psychologist and personal trainer gave psychological and practical tips on how to overcome inertia

SINGAPORE - "I like to move it, move it," the signature tune from the animated Hollywood film Madagascar goes.

And health experts want you to know that it is really just moving your body in some way that counts when you want to start building your fitness level - no matter how short a duration, no matter if your marathon-running friend will scoff at your effort.

Because after a while, when you get into the groove and sustain it, biological functions will take care of the rest.

It has been drilled into us that physical activity is good for us and exercising regularly provides many benefits including better mental and cognitive health.

Research has shown that sitting all day and a sedentary lifestyle can kill us fast or raise cancer risks. And nothing beats some ailments and stress like a good workout, which gives us natural painkillers and mood-boosting chemicals.

Yet, many people are still not moving more or getting enough exercise.

Fitness professional Joel Chia said that sedentarism is a "pandemic", given that people are moving less. He is a certified personal trainer and senior dietitian at Novi Health, a specialist medical centre that provides personalised solutions to manage chronic health conditions.

The National Population Health Survey 2022 released here late last year showed the same thing about physical activity levels.

It found that the percentage of Singapore residents engaging in sufficient total physical activity - say, at least 150 minutes a week of moderate-intensity physical activity - has gone down from 84.6 per cent in 2019 to 74.9 per cent in 2022.

This was chalked up to reduced commuting from hybrid work arrangements after the Covid-19 pandemic.

At the same time, obesity rates have increased by almost 35 per cent in the past decade - from 8.6 per cent in 2013 to 11.6 per cent for the 2021 to 2022 period.

WHY PEOPLE ARE NOT MOTIVATED TO EXERCISE

So, what is stopping people from mustering the motivation to exercise?

1. LIFESTYLE

Various barriers found in modern life make it hard for people to carve out the time and will to get moving.

Mr Chia gave some examples:

Having jobs that demand a lot of our time

Work-at-home arrangements that limit incidental movement

Family obligations such as caregiving responsibilities

Festivities such as Christmas and Chinese New Year that disrupt routines, making it challenging to get back to some form of exercise

Indulging in rich foods during major seasonal celebrations can lead to feelings of lethargy and guilt, further deterring motivation

We may be increasing in lifespan, but more important is our 'healthspan' that is the number of years spent living an active lifestyle and doing what we enjoy in old age.

Assistant Professor Ivy Yeh from Nanyang Technological University

2. THINKING YOU WILL HAVE TIME LATER

Registered psychologist Gerald Boh said that younger adults, in particular, may have "present bias" - the tendency to prioritise the rewards they can get now over long-term future benefits.

"If you (tell them) that not exercising increases their risk of cardiovascular disease, a young person may say, 'I'm still young enough that I can wait'.

"Younger people will always have other more urgent priorities that they would want to take care of, like career, setting up a family, their finances.

"It's not like they think that health is unimportant but rather, they don't think it's urgent enough yet."

Mr Boh is the clinical director and principal psychologist at Okay-to-Chat, a private mental health service that uses a combination of face-to-face and e-counselling platforms.

He is also an exercise psychologist with PsyFit, which uses psychology, counselling and physical activity to improve health.

Humans are wired to conserve energy as an adaptive mechanism, from the time we were hunter-gatherers.

3. STONE-AGE INSTINCTS ARE SABOTAGING YOUR FITNESS PLANS

Perhaps the most interesting research on why people find it hard to get started on exercise is that your brain is just not wired that way.

We want to rest more because it is an evolutionary mechanism.

Assistant Professor Ivy Yeh from Nanyang Technological University has research expertise in biological anthropology, which is the study of human biological variation and evolution.

She and Mr Boh have these to say collectively:

In the pre-modern world, having adequate energy was crucial for survival

In the Paleolithic era (also known as the Old Stone Age), humans endured strenuous labour, using their energy primarily in hunting and gathering

They also rested as much as possible to save up energy for the next round of demanding activities

Lifestyles have changed in the past 10,000 years from the late Paleolithic era to the present

In modern times, technological advancements have made life more convenient and we no longer move as much for survival

However, the human body has not adapted at the same pace and still operates according to ancient survival instincts

This tendency to "conserve energy" and rest thus makes it challenging to initiate physical activity

Asst Prof Yeh believes that chronic and lifestyle-related diseases such as diabetes will become even more prevalent in the next few decades, considering that the modern diet is richer in sugar compared to that in olden times.

She said: "Our innate tendency is always to seek the easiest path to accomplish tasks, yet the convenience may not always align with what's best for health.

"We may be increasing in lifespan, but more important is our 'healthspan' that is the number of years spent living an active lifestyle and doing what we enjoy in old age."

HOW TO REWIRE YOUR BRAIN TO OVERCOME INERTIA

Now that we know why exercising - or even just moving more every day - does not come naturally to us, here are some psychological techniques to help increase and sustain motivation.

1. GIVE YOURSELF RANDOM POST-EXERCISE REWARDS

Instead of rewarding yourself each time you do something good, this method involves delivering reward at irregular intervals

Mr Boh the psychologist pointed out that the intended effect of not knowing what you may get is why some people become addicted to gambling

"They don't get their reward all the time, but it is the thrill of getting a reward, a win, that makes it so addictive."

To increase motivation for exercise, use the same technique - randomising the chance of a reward

For example, you can tell yourself, 'After I exercise, I will toss a coin. If it's heads, I'll give myself a reward but if it's tails, then none'

The reward can involve something that you like, such as unwinding with a movie or treating yourself to a small gift

Or mix it up with longer-term weekly or monthly goals, and then aim for a larger reward such as investing in new exercise clothing or going for a massage

Mr Boh advised against setting outcome goals such as " I want to lose weight ".

Instead, set behavioural goals that are achievable and action-oriented such as "I will brisk-walk for 30 minutes, five times a week for 12 weeks".

2. 'TRICK' YOUR BRAIN INTO A WORKOUT AND LET SCIENCE DO THE REST

Engage in some positive self-talk

"The brain has a way of believing something that you say," Mr Boh said

"With exercise, you don't have to pretend to like it. But do tell yourself, 'It's not easy but I can handle this'."

Mr Boh is referring to simple exercises such as brisk-walking or a slow jog, "not Olympic endeavours such as running a marathon or lifting 100kg"

Engaging in positive self-talk encourages the brain to continue to sustain effort in doing challenging things

With consistency, exercising can become a habit, akin to brushing your teeth

"After exercising consistently for a while, you may notice feeling more energetic, fitter and lighter," Mr Chia said

Exercise provides a dopamine boost, providing an immediate mood boost and sense of accomplishment after a workout

Dopamine is a hormone and neurotransmitter that plays a role in giving feelings of pleasure, motivation and learning

It may feel frustrating and difficult at first, but the amygdala (part of the brain involved in reward learning and motivation) will slowly create arousal and gradually, the brain will perceive it more positively, Mr Boh said

3. VISUALISE GOOD OR BAD OUTCOMES

Before starting an exercise session, visualising a positive outcome can help boost motivation

This may be imagining how good you will feel, eating a healthy meal or getting a deeper post-workout sleep

"Mental savouring can increase dopamine for most people, especially for those who are half-hearted about exercise," Mr Boh said

This may not work for some people who dislike exercising

For this group, visualise what might happen if you continue to remain sedentary and avoid exercise: Getting a stroke or heart attack or cancer

"The fear will then nudge them a bit because some people may get motivated by fear, though, it's not always the best (method)," Mr Boh added

Don't count your exercise minutes; make your exercise count.

Mr Joel Chia, fitness trainer and senior dietitian at Novi Health

TYPES OF EXERCISES THAT BOOST MOTIVATION

Certain types of physical activities tend to boost and sustain motivation, making regular exercise more sustainable.

These include exercises:

That generate visible results, usually as part of a structured exercise plan

That the person enjoys such as dancing (cue Madagascar's dance track) or swimming

Here are some tips from Mr Chia the personal trainer:

A good rule of thumb is to include structured exercise 80 per cent of the time and activities or sports that you enjoy 20 per cent of the time

For example, play basketball once a week alongside a routine of running or strength training four times a week

For people who like company or socialising, have a workout buddy or sign up for group exercise classes or join a sports club

A workout buddy can keep you accountable to your goals

For people who find it hard to be more active due to family obligations, exercise together as a family

It can become time spent to bond, to catch up with each other and share a healthy post-workout meal

Prepare to exercise in advance, put it in your diary and choose a convenient location such as a gym or walking route near your home or workplace

Invest in simple equipment such as a yoga mat or a set of dumbbells if needed

Rather than start off with an hour-long session of high-intensity exercise, take small manageable steps with lighter ones first

"A partial workout still counts as exercise. Instead of a full hour of exercise, for example, try doing push-ups first thing in the morning," Mr Chia said.

"Don't count your exercise minutes; make your exercise count."

Mr Boh emphasised that in getting people to increase their activity levels, "some exercise is better than none".

"If you can do more, that's better. But the main idea is to keep moving because we have to look at physical activity in totality - exercise is just one aspect.

"If you sit in a chair for 10 hours a day and brisk-walked for 30 minutes, you may gain some benefits from the brisk-walking.

"However, certain risks from sitting the whole day may not be remediated.

"So we encourage people to just move more, without consciously (overthinking) it," Mr Boh said.

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How to start exercising or just get moving when every part of your body says 'no'

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"I like to move it, move it," the signature tune from the animated Hollywood film Madagascar goes. And health experts want you to know that it is really just moving your body in some way that counts when you want to get started.

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Gen Z Speaks: Since puberty, I struggled with unrealistic beauty standards. Now, I’m learning to love my body

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Gen Z Speaks: Since puberty, I struggled with unrealistic beauty standards. Now, I’m learning to love my body

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My issues with my appearance first started during puberty.

I had gone through the regular cycle of a growth spurt, marked by big changes in my height and weight; but nothing could've prepared me for how much my bust would grow.

In Primary 5, a classmate looked at me and said, "Dude, I can see your boobs. They're so obvious, did you wear a bra?"

I had, of course, worn a bra - but the embarrassing call-out opened my eyes to notice, for the first time, that my bust was larger than everyone else's. I also noticed that my thighs had become thicker; the skinny, pre-puberty body I had was gone.

It clicked in my head that the way I looked could be an uncomfortable sight in the eyes of those around me because it went against the grain of Southeast Asian beauty standards.

I had always been encouraged by my mum to embrace how I looked and be comfortable in my own skin. But from this point on, I suddenly realised how societal beauty standards place us all under intense scrutiny and pressure, even at such a young age.

FASHION FRUSTRATIONS

Over the next few years, it became more and more apparent that my figure was different.

Being heavily invested in fashion, I was acutely conscious of how certain clothes would look on me and the reactions it could warrant. I would pay attention to the forecasted designs from fashion week and other catalogues or style icons of the mid- to late 2010s.

Labels like Brandy Melville caught my eye, a trendsetting brand known for catering to ultra-skinny girls. Each time I visited the store with friends, I would wait outside the changing room and look at them trying on piece after piece, thinking of how these pretty clothes could never look good on me.

In my naivety, I thought that the style icons of the time - Gigi Hadid, Blake Lively, Kylie Jenner - set the standard of what women should aspire to look like. I strived to replicate their outfits and appearances. Pop culture influences such as these illustrated the silhouette that I "should" have.

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Gen Z Speaks: Since puberty, I struggled with unrealistic beauty standards. Now, I'm learning to love my body

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My issues with my appearance first started during puberty.

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TIME AND SPACE

This is just part of the history of how February - the shortest month, and originally the last month in the Roman calendar - came to have the job of absorbing those inconsistencies in the temporal calculations of the world's most commonly used calendar.

There is plenty of science, maths and astrophysics explaining the relationship between time and the planet we live on. But I like to think leap years and days offer something even more interesting to consider: Why do we have calendars anyway?

And what have they got to do with how we understand the wonder and strangeness of our existence in the universe? Because calendars tell a story, not just about time, but also about space.

Our reckoning of time on earth is through our spatial relationship to the sun, moon and stars. Time, and its place in our lives, sits somewhere between the scientific, the celestial and the spiritual.

It is notoriously slippery, subjective and experiential. It is also marked, tracked and determined in myriad ways across different cultures, from tropical to solar to lunar calendars.

It is the sun that measures a day and gives us our first reference point for understanding time. But it is the moon, as a major celestial body, that extends our perception of time. By stretching a span of one day into something longer, it offers us a chance for philosophical reflection.

The sun (or its effect at least) is either present or not present. The moon, however, goes through phases of transformation. It appears and disappears, changing shape and hinting that one night is not exactly like the one before or after.

The moon also has a distinct rhythm that can be tracked and understood as a pattern, giving us another sense of duration. Time is just that - overlapping durations: Instants, seconds, minutes, hours, days, weeks, months, years, decades, lifetimes, centuries, ages.

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Commentary: How Feb 29 reminds us of our mysterious relationship with time and space

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2024 is a leap year, when the shortest month mops up a bit of leftover time. But the extra day also tells us about space - and our place in it, says this Auckland University of Technology lecturer.

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I spent two weeks travelling in Europe on my own – if you get lost, you delay no one’s breakfast but your own | Maddie Thomas

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Going on holiday solo is a rare opportunity to call all the shots, remind yourself what you like and learn to enjoy your own company

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(CULTURE) In Asia, an age-old community thrives in a modern city

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(CULTURE) In Asia, an age-old community thrives in a modern city

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In Asia, an age-old community thrives in a modern city

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Singapore holds vibrant signs of Peranakan heritage for those curious enough to look.

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A safe and happy environment at home is the key to both good physical and mental health. In today's busy society, it is important to remember that the family is your main pillar of support and love. Celebrating successes or special occasions with family members bring joy and meaning to your life. Strong family life also offers stability during periods of stress and life transitions.

Related: 7 Habits of Highly Resilient Families

Do Things Together as a Family

Family activities facilitate interaction and help strengthen communication between each member of the family. Have regular family outings to places such as the park, beach or museum, volunteer together for participation in community events, or plan together the itineraries for family holidays.

Establishing family routines and traditions also help to foster a supportive and loving environment. These routines can be on daily basis, and can be as simple as putting time aside to have meals together or sharing one another's day with the family. You could also involve your children in household chores and schedule a roster for all members of the family to be involved. Celebrating birthdays, family reunions or special occasions such as Chinese New Year, Hari Raya or Deepavali together are also wonderful platforms to be included as part of the family traditions.

By having family routines and traditions, it will help mould younger family members' sense of commitment and responsibility, and further shape a family's identity. Spending time together also promotes a sense of belonging for each member and helps to form feelings of familiarity, understanding and trust. With the foundation of strong relationships, when someone is not his/her normal self, you will be able to notice it more quickly and give attention and support.

Related: Healthy Budget Meals For The Entire Family

Confide and Trust on a Personal Level Within the Family

Besides discussion and interaction as a group, it is also important to strengthen the individual ties that construct the family unit. Spending regular time on a one-on-one basis would build the rapport and trust that is required in a healthy family. These sessions could be between a parent and a child, a grandparent and a child, or siblings.

Besides offering to listen and understand, one-on-one sharing enables you to share your experiences and learning with other members of the family. It is also important to be patient and encouraging during such sessions. You could encourage sharing of thoughts, feelings, and problems in a non-judgemental manner. With regular communication, you would be able to identify issues earlier and prevent them from escalating further.

Related: Parenting Tips for a Healthy Relationship with Your Child

Be There for Each Other

Dad has got a career promotion. Daughter has scored As for her examinations. Mum is Mother of the Year. There are examples of joyous moments that are meant to be shared with one another, especially with the family. It is a great time to celebrate each other's successes and be happy for them!

Happiness is also greater when successes are shared with family and loved ones. The highs of life should be acknowledged and it is a good opportunity to show your appreciation to your family who have contributed in some way to your success.

There are also times when life may be difficult with demands at work or at school. In these moments, one must be mindful not to bottle up these challenges to yourself. The added stress and frustration can negatively impact your family and also the relationship you have with them.

In times of difficulty, learn to take a brave step forward to seek their help and support. A listening ear can help to alleviate the feeling of loneliness. Be open-minded that someone may have great ideas to help you face your challenges. Difficult times are easier to tide through with the support of your family instead of facing it alone.

Related: Building a Supportive Network of Family and Friends

Tips

Engaging in family routines and traditions can help to build an environment that contributes to good mental well-being. These can be as simple as having regular meals together, or taking holidays as a family.

It is important to spend one-on-one time with each member of the family to build trust, and also to share burdens.

Emotional support from the family can help alleviate stress.

Related: Good Family Relationships: How to Build Them
Visit MindSG for more tools to take care of your mental well-being. Visit Parent Hub, for more useful tips and guides to give your baby a healthy start.

Download the HealthHub app on Google Play orApple Store to access more health and wellness advice at your fingertips.

Read these next:

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Here are some tips to help you build strong and positive relationships with your family

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(CULTURE) Throwaway Culture is Drowning Us in Waste

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(CULTURE) Throwaway Culture is Drowning Us in Waste

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Throwaway Culture Is Drowning Us in Waste | Earth.Org

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The things you toss in the garbage eventually affect the planet and your health because they contribute to throwaway culture.

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(ELDERLY) 5 Things to Never Say to a Person With Alzheimer's

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(ELDERLY) 5 Things to Never Say to a Person With Alzheimer's

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Yesterday afternoon, I walked into the spacious room belonging to Mary, a woman with dementia who has few visitors and with whom I've volunteered to spend a little time every week. I greeted her, complimented her on her beautiful turquoise sweater, and shook her hand.

Then I sat down at her little table that was overflowing with books, photographs, the newspaper and other items she wants to keep close at hand. I started off by picking up a small framed photo of Mary with her husband and three children -- two sons and a daughter.

"Tell me about your daughter," I said, using an open-ended question because they have no right or wrong answers. That's a tip I picked up from The Best Friends Approach to Alzheimer's Care by Virginia Bell and David Troxell.

"Oh, her name is Connie," she told me. "She has four children -- two boys and two girls."
She continued, giving me several details about Connie and her family. I then picked up a photograph of Mary and her twin sister, Bernice, and she told me about how they took piano lessons together when they were children. After a few minutes, I asked her if her daughter ever played a musical instrument.

"I don't have a daughter," she said matter of factly.

"Oh," I countered, picking up the family photo again and holding it out for her to see. "You just told me you have a daughter. Here she is."

Mary's face fell and she said very quietly, "I guess I do have a daughter."

I immediately felt sorry for her embarrassment and was disgusted with myself for having pointed out her mistake. I realized I'd just broken one of the cardinal rules for interacting with a person who has dementia. I'd just read it in The Best Friend's Approach that very morning: "Let the person save face."

When relating to a person with Alzheimer's, there are many guidelines to follow. I'm going to discuss five of the most basic ones here: 1) Don't tell them they are wrong about something, 2) Don't argue with them, 3) Don't ask if they remember something, 4) Don't remind them that their spouse, parent or other loved one is dead, and 5) Don't bring up topics that may upset them.

Don't Tell Them They're Wrong About Something: To let the person save face, it's best not to contradict or correct them if they say something wrong. There's no good reason to do that. If they're alert enough, they'll realize they made a mistake and feel bad about it. Even if they don't understand their error, correcting them may embarrass or be otherwise unpleasant for them.

Don't Argue With the Person: It's never a good idea to argue with a person who has dementia. First of all, you can't win. And second, it will probably upset them or even make them angry. I learned a long time ago, when caring for my beloved Romanian soul mate, Ed, the best thing to do is simply change the subject -- preferably to something pleasant that will immediately catch their attention. That way, they'll likely forget all about the disagreement.

Don't Ask if They Remember Something: When talking with a person who has Alzheimer's, it's so tempting to ask them if they remember some person or event. "What did you have for lunch?" "What did you do this morning?" "Do you remember that we had candy bars when I visited last week?" "This is David. Do you remember him?" Of course they don't remember. Otherwise, they wouldn't have a diagnosis of dementia. It could embarrass or frustrate them if they don't remember. It's better to say, "I remember that we had candy the last time I was here. It was delicious."

Don't Remind the Person that a Loved One Is Dead: It's not uncommon for people with dementia to believe their deceased spouse, parent or other loved one is still alive. They may be confused or feel hurt that the person doesn't come to visit. If you inform them that the person is dead, they might not believe it and become angry with you. If they do believe you they'll probably be very upset by the news. What's more, they're likely to soon forget what you said and go back to believing their loved one is still alive. An exception to this guideline is if they ask you if the person is gone. Then it's wise to give them an honest answer, even if they will soon forget it, and then go on to some other topic.

Don't Bring up Other Topics That May Upset Them: There's no reason to bring up topics you know may upset your loved one. If you don't see eye-to eye on politics, for example, don't even bring it up. It may just kindle an argument, which goes again the second guideline above. You won't prevail and it's just likely to cause them anger and/or frustration.

So there you go. A few guidelines for visiting. I hope these will be helpful to you in visiting your loved one and enriching the time you have together.
Marie Marley is the award-winning author of Come Back Early Today: A Memoir of Love, Alzheimer's and Joy. There is a wealth of information for Alzheimer's caregivers on her website, ComeBackEarlyToday.com.

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5 Things to Never Say to a Person With Alzheimer's

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Yesterday afternoon, I walked into the spacious room belonging to Mary, a woman with dementia who has few visitors and with whom I've volunteered to spend a little time every week. I greeted her, complimented her on her beautiful turquoise sweater, and shook her hand.

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Science Talk: A million trees more for a City in Nature

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Science Talk: A million trees more for a City in Nature

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ScienceTalk: A million trees more for a City in Nature

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Planting more trees helps mitigate climate change and strengthens existing green spaces. Read more at straitstimes.com.

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(ELDERLY/CULTURE) 7 Cultures where 'Old' Isn't a Bad Word

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(ELDERLY/CULTURE) 7 Cultures where 'Old' Isn't a Bad Word

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Aging isn't just a biological process -- it's also very much a cultural one.

Different cultures have different attitudes and practices around aging and death, and these cultural perspectives can have a huge effect on our experience of getting older.

While many cultures celebrate the aging process and venerate their elders, in Western cultures -- where youth is fetishized and the elderly are commonly removed from the community and relegated to hospitals and nursing homes -- aging can become a shameful experience. Physical signs of human aging tend to be regarded with distaste, and aging is often depicted in a negative light in popular culture, if it is even depicted at all.

"There's so much shame in our culture around aging and death," Koshin Paley Ellison, Buddhist monk and co-founder of the New York Zen Center for Contemplative Care, told the Huffington Post. "People themselves when they're aging feel that there's something wrong with them and they're losing value."

Psychologist Erik Erickson argued that the Western fear of aging keeps us from living full lives. "Lacking a culturally viable ideal of old age, our civilization does not really harbor a concept of the whole of life," he wrote.

Here's what we can learn from other cultures, both past and present, about embracing the aging process.

"Old man" isn't a bad word in Greek.

The Western cultural stigma around aging and death doesn't exist in Greece. In Greek and Greek-American culture, old age is honored and celebrated, and respect for elders is central to the family.

Arianna Huffington described an experience of Greek elderly respect in her book, On Becoming Fearless:

"Ten years ago I visited the monastery of Tharri on the island of Rhodes with my children. There, as in all of Greece, abbots are addressed by everyone as 'Geronda,' which means 'old man.' Abbesses are called 'Gerondissa.' Not exactly terms of endearment in my adopted home. The idea of honoring old age, indeed identifying it with wisdom and closeness to God, is in startling contrast to the way we treat aging in America."

Native American elders pass down their knowledge.

Though attitudes towards death in contemporary American culture are largely characterized by fear, Native American cultures traditionally accept death as a fact of life.

There are over 500 Native American nations, and each has its own traditions and attitudes toward aging and elderly care. But in many tribal communities, elders are respected for their wisdom and life experiences. Within Native American families, it's common for the elders to be expected to pass down their learnings to younger members of the family, according to the University of Missouri, Kansas City.

In Korea, elders are highly respected.

Much of the Korean regard for aging is rooted in the Confucian principle of filial piety, a fundamental value dictating that one must respect one's parents (although Confucius was Chinese, Confucianism has a long history in Korea). Younger members of the family have a duty to care for the aging members of the family. And even outside the family unit, Koreans are socialized to respect and show deference to older individuals as well as authority figures.

"Few of those who are filial sons and respectful brothers will show disrespect to superiors, and there has never been a man who is respectful to superiors and yet creates disorder," Confucius wrote in Analects. "A superior man is devoted to the fundamental. When the root is firmly established, the moral law will grow. Filial piety and brotherly respect are the root of humanity.

It's also customary in Korean to have a big celebration to mark an individual's 60th and 70th birthdays. The hwan-gap, or 60th birthday, is a joyous time when children celebrate their parents' passage into old age. The age is thought to be reason for celebration in part because many of their ancestors would not have survived past the age of 60 without the advances of modern medicine. A similar large family celebration is held for the 70th birthday, known as kohCui ("old and rare").

Chinese children care for their parents in old age.

As in Korea, Chinese families traditionally view filial piety and respect for one's elders as the highest virtue, deriving from the Confucian tradition. Although westernization has lessened the power of these values in some cities and communities, adult children are still generally expected to care for their parents in their old age.

"Placing your parents in retirement homes will see you labeled as uncaring or a bad son," Beijing resident Zhou Rui told China.org. "To abandon one's family is considered deeply dishonorable."

However, this tradition is beginning to break down in China, due to the country's one-child policy, rising life expectancy and an aging population. Nursing homes are beginning to become a more socially acceptable option for elderly care.

In India, elders are the head of the family.

Many Indians live in joint family units, with the elders acting as the head of the household. The elders are supported by the younger members of the family and they in turn play a key role in raising their grandchildren.

"Advice is always sought from them on a range of issues, from investment of family money to nitty-gritties of traditional wedding rituals and intra-family conflicts. And this is not just passive advice; their word is final in settling disputes," Achyut Bihani wrote in Slate. "The elderly are often the most religious and charitable members of the family."

Disrespecting the elders of the family or sending them to an old-age home has a social stigma in India, Bihani adds.

In the African-American community, death is seen as an opportunity to celebrate life.

In African-American culture, death is seen as part of the "natural rhythm of life," which lessens the cultural fear around aging. For this reason, Karen H. Meyers writes in The Truth About Death and Dying, "African-American funerals tend to be life-affirming and to have a celebratory air intermingled with the sorrow."

In ancient Rome, elders were a precious resource.

Though the average life expectancy in ancient Rome was around 25, some individuals did live into their 70s, and they were generally respected for their wisdom.

"The Romans made use of their elderly and had faith in their wisdom and experience," writes Dr. Karen Cokayne of the University of Reading, quoting Cicero as saying, "For there is assuredly nothing dearer to a man than wisdom, and though age takes away all else, it undoubtedly brings us that."

But Cokayne explains that older individuals had to earn that high status of respect by living a virtuous life.

"Wisdom had to be worked at -- by hard work, study and especially by virtuous living," writes Cokayne. "The old were expected to act with moderation and dignity, at all times. The old had to be an example to the young, as it was thought the young learned by example. This was ingrained in Roman society."

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healthy living aging gracefully older adults third metric old age getting older death and dying

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Aging isn't just a biological process -- it's also very much a cultural one. Different cultures have different attitudes and practices around aging and death, and these cultural perspectives can have a huge effect on our experience of getting older.

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If your parents argue a lot, you may need tips on how to cope. WebMD can help.

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(CULTURE) Peranakan (Straits Chinese) Community

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(CULTURE) Peranakan (Straits Chinese) Community

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(ELDERLY) Cultivating a Close Relationship with Grandparents

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(ELDERLY) Cultivating a Close Relationship with Grandparents

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By Christina Pay, USU Extension Assistant Professor

A close relationship between grandparents and grandchildren is mutually beneficial when it comes to the health and well-being of both. Grandparents provide acceptance, patience, love, stability, wisdom, fun and support to their grandchildren. This, in turn, has positive effects on a child's well-being. A study by Sara Moorman, PhD. and Jeffrey Stokes found that children who grow up with greater emotional closeness to their grandparents are less likely to be depressed as adults (Moorman & Stokes, 2016). For grandparents, a close relationship with their grandchildren can boost brain function (Arpino & Bordone, 2014), protect against depression (Moorman & Stokes, 2016), and increase their lifespan (Hilbrand, et al., 2017). In today's world where many families may not live in close proximity to each other how can parents help cultivate a close relationship between their children and grandparents?

Parents can help grandparents and grandchildren build close relationship by encouraging frequent contact. Where possible, grandparents should be invited to visit their grandchild's home often. However, while physical distance may present some challenges, there are things that can be done to foster frequent contact.

Visit often. When grandparents live in a different town or state planning a trip to visit them can fill your child with anticipation and excitement. Even if the visits are infrequent they will help your child view the time spent together with their grandparents as special.

Use technology. There are so many options available! Zoom, Facetime, email, texting, Instagram, etc., all of which can facilitate staying in contact. Grandparents can record themselves reading a bedtime story to share with their grandchildren. Grandchildren can send personalized messages and photos. Both with the same result of keeping in contact and staying close.

Share Photos. Place photos of grandparents in your home and point them out to your children often. You can also create a family photo album to page through while naming family members. Your children may not be able to see their grandparents frequently, but they will learn who they are and feel of their importance in the family.

Write letters. Who doesn't love to receive mail? Encourage communication via mail or email with both grandparents and grandchildren participating. Both will anticipate the regular communication and both will be thrilled to receive responses.

Teach Skills. Whether it is fishing or sewing many grandparents have a hobby or skill they would love to pass on to their grandchildren. This teaching can be done in person or using technology. Make sure your children have the necessary tools and materials to learn from their grandparents.

Climb the Family Tree. Children of all ages enjoy learning about their family history. Ask grandparents to share family stories and ancestry. Perhaps they can help your children draw a family tree.

References

Arpino, B., & Bordone, V. (2014). Does grandparenting pay off? The effect of child care on grandparents' cognitive functioning. Journal of Marriage and Family, 76(2), 337-351. https://doi.org/10.1111/jomf.12096

Dowshen, S., MD (Ed.). (2017). Bonding with grandparents. Kids Health. Retrieved December 3, 2020, from https://kidshealth.org/Nemours/en/parents/grandparents.html

Hilbrand, S., Coall, D. A., Gerstorf, D., & Hertwig, R. (2017). Caregiving within and beyond the family is associated with lower mortality for the caregiver: A prospective study. Evolution and Human Behavior, 38(3), 397-403. http://dx.doi.org/10.1016/j.evolhumbehav.2016.11.010

Moorman, S. M., PhD, & Stokes, J. E., MA. (2016). Solidarity in the grandparent-adult grandchild relationship and trajectories of depressive symptoms. The Gerontologist, 56(3), 408-420. https://doi.org/10.1093/geront/gnu056

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Cultivating a Close Relationship with Grandparents

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A close relationship between grandparents and grandchildren is mutually beneficial when it comes to the health and well-being of both. Grandparents provide acceptance, patience, love, stability, wisdom, fun and support to their grandchildren. This, in turn, has positive effects on a child's well-being.