What’s The ’30-30-30 Rule’ And Does It Actually Make You Healthier?

Posted on 14/04/2024 by Boris Clair

Spend five minutes on FitTok (the fitness side of TikTok), and you’ll see dozens of different diets, workouts and supplements claiming to help you get fit and be healthier. Millions of accounts credit programs like 75 Hard or intermittent fasting for transforming their health, but these can be unsustainable and taxing on your body and brain.

Enter the “30-30-30 rule,” one of the internet’s latest obsessions. This now-viral wellness plan is brilliant in both its simplicity and its adaptability, but will it actually make you healthier? We spoke with experts to find out.

What exactly is the ‘30-30-30 rule’?

Popularised recently by Gary Brecka, an online health personality and biologist, the 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up in the morning, then doing 30 minutes of low-intensity exercise.

It’s popular because it’s easy to remember, doesn’t require you to make any other fitness or diet changes throughout the rest of the day and, in theory, is easy enough for everyone to do.

“A growing body of research suggests that combining a high-protein diet with exercise helps improve fat mass, blood glucose control, inflammation, physical performance and markers of heart health such as triglycerides and total cholesterol, especially among those who classify as obese,” Edwina Clark, a registered dietitian and wellness expert, told HuffPost.

She explained that protein in particular “requires more energy to metabolise than fat and carbohydrates,” which means eating more can help “stabilise blood sugar and promote satiety.”

“Protein is also needed for muscle building and maintenance — an important component of any weight loss program,” Clark said. “Some evidence suggests that eating a protein-rich breakfast in the morning can assist with hunger and appetite control throughout the day, although research is mixed.”

According to Elizabeth Huggins, a registered dietitian and nutritionist at Hilton Head Health, adding protein and physical activity to your morning routine “sounds good,” but the only way to know how beneficial it truly is would be to compare it to your current morning habits.

“It could be seen as an improvement for someone who either routinely skips breakfast and later craves and eats junk food or who starts their day consuming highly processed foods, such as sugary beverages and cereals,” Huggins said. “Eating a source of protein first thing in the morning can promote satiety and curb cravings for less healthy foods.”

It could also help those with insulin resistance and/or diabetes.

“Following this rule could help minimise a rise in blood glucose compared to a high-carb breakfast,” Huggins said.

The type of protein you eat matters.

Not all proteins are created equal when it comes to your health. Think of it this way: sausage compared to two eggs with reduced-fat Greek yogurt will both get you 30 grams of protein, but the latter is much better for you overall.

“If you’re routinely eating steak and sausage at breakfast, you might see an increase in cholesterol and other markers of heart health and inflammation over time,” Clark said.

She recommended eating high-quality protein in the morning, such as Greek yogurt, eggs and nut butter, which “can help keep you full and fuel your brain and body for the day ahead, especially when combined with high-fibre carbohydrates.”

The timing seems to be less important. While there’s little evidence to suggest that eating within the first 30 minutes of your day will help significantly, experts say it isn’t harmful either.

The type of protein you consume in the morning can make a huge difference in your health and wellness.

The 30-30-30 rule is an achievable way to help you meet exercise recommendations.

Adding in 30 minutes of exercise to your morning routine has health benefits that can’t be ignored. The Centres for Disease Control and Prevention recommend getting 150 minutes of exercise a week, and the 30-30-30 rule can definitely help you reach that if you aren’t already.

“Having a specific plan regarding food and activity first thing in the morning may set a positive tone for the day,” Huggins said, adding that “participating in activity first thing in the morning prevents distractions from derailing one’s efforts later in the day.”

Basically, it can be effective because it’s easier to commit to than other diet and exercise routines, and you can knock it out at the beginning of every day.

“Starting your day off with a plan for fuelling your body and movement seems like a good place to start, as long as a person understands rules can be modified,” Huggins said. “We know that physical activity is a critical component to preventing chronic diseases and can promote a variety of positive health benefits. Many Americans do not get enough physical activity, so adding 30 minutes of lower-intensity exercise first thing in the morning could be seen as a great start.”

Low-intensity exercise, which includes walking, hiking, swimming or gentle yoga, can make your mornings more enjoyable. Also, there’s a bonus to doing it. Low-intensity exercise can help build aerobic capacity, according to Clark.

There are some setbacks with the 30-30-30 rule.

No wellness trend is perfect, and 30-30-30 comes with its own set of downsides. Huggins pointed out that “it does not take into consideration a person’s unique needs or goals” and added that “if someone already has a solid plan with balanced nutrition, it may just serve as a strange distraction.”

If you already have a dedicated morning fitness routine, it’s probably best to skip this method.

“For those that like to crank up the intensity of their exercise first thing in the morning, this rule wouldn’t make sense to have to dial back intensity or to restrict carbohydrates that may be needed to fuel their activity,” Huggins explained.

Another thing to keep in mind: 30-30-30 won’t work for everybody.

“This specific rule may not mesh well with a person’s schedule or cultural preferences,” Huggins said.

At the end of the day, those who have a poor relationship with food and exercise may also see this as another diet to follow strictly, which can worsen mental health. Plus, those with certain health conditions may not be able to follow this plan.

“It is worth noting that Gary Brecka’s website includes a disclaimer that states he is not a licensed medical provider and advises people to seek medical advice, diagnosis and treatment from a qualified physician or other healthcare provider,” Huggins said.

So, does the 30-30-30 rule make you healthier?

“Health is the accumulation of many tiny habits practiced consistently over time,” Clark said.

Whether or not following the 30-30-30 rule makes you healthier depends a lot on the individual person, their starting health and fitness habits, and how effectively they can stick with it.

Not to mention all the other tiny things we do throughout the day that affect our health and wellness.

“The quality of what you eat matters for weight loss, as does sleep, stress and movement throughout the day,” Clark said.

Your best bet is sticking to the timeless advice: move more, eat healthier and sleep well. And be sure to talk to your doctor before starting a new diet and/or fitness regimen.

This Is What You Should Be Eating Right After Exercising, According To An Expert

Posted on 14/04/2024 by Boris Clair

After a particularly gruelling workout, the one food I want to immediately reach for is a giant bowl of chips, coated in vinegar with a buttered bread roll on the side.

Obviously, there is nothing wrong with this and food has no inherent moral value but it’s probably not the ideal meal to opt for to keep my energy up for the rest of the day, and help my body to process the work I put into exercising.

So, what is best to eat after exercising and how can we maximise the workouts we’ve done?

The best food to eat after a workout

In good news, the health experts at ZOE said: “If you have a good-quality, varied, plant-based diet, and you’re only doing gentle to moderate exercise, you don’t need to eat anything different after a workout.”

Alex Platts, one of ZOE’s senior nutrition coaches, said that while we do place too much emphasis on protein and the idea that not consuming protein after a workout makes it a waste of time is a myth.

However, he added: “Total protein intake throughout the day appears to be more important for recovery than timing.

“But consuming a protein-rich meal pre- or post-training can be a good habit to get into to help reach daily goals.”

Platts also pointed out that both animal and plant sources of protein are equally effective for muscle-building but Platts added: “you may need to eat a larger amount of plant sources to get quite the same level of total protein intake [as animal sources provide]”

What are the best protein-rich foods?

According to BBC Good Food, protein-rich foods include:

Eggs
Milk
Yoghurt
Fish and seafood
Chicken and turkey
Soya
Nuts and seeds
Pork
Beans and pulses
Tofu and tempeh

What should you avoid drinking after exercise?

Platts said that as you eat and drink normally following exercise, your electrolytes are naturally replaced.

However, if you have a long, intense exercise, you were exercising somewhere warm or you plan to exercise again shortly, you need to put a little more work into rehydrating and replacing electrolytes.

While a sports drink could be a good solution, Platts warns that some of them do more harm than good.

If you do choose sports drinks, Platts urges you to check for additives, sweeteners and artificial colours. He added: “Sports drinks are very simple, and any attempt to dress them up or make them taste amazing will likely come from these sources.”

Alternately, he said: “Making homemade fruit or veg smoothies (potentially with a little added salt if you’ve had a very long, intense, or hot exercise session) might be a good option.”

Good sources of electrolytes

ZOE recommends the following foods and drinks for replacing fluids and electrolytes without grabbing a sports drink:

sodium: vegetable juices, cheese, fermented foods, and pickles
potassium: avocado, bananas, and sweet potato
magnesium: dark chocolate, whole grains, nuts, and seeds
chloride: prawns, seaweed, and any sodium-rich foods
calcium: okra, kale, dairy foods, almonds, and fortified plant milk

Time to re-assess my fave post-workout foods.

7 Things You Should Never, Ever Do In Your First Week At A New Job

Posted on 13/04/2024 by Boris Clair

During your first week at a job, what you do or say can leave a lasting impression on your new colleagues. And you want to make sure it’s a good one.

That’s because, while you may have gotten the job, the evaluation is not over. Your new boss, your new department — there will be many eyes carefully assessing how you fit with the team.

HuffPost asked career experts about the actions and strategic missteps that will make you memorable in a bad way as a new hire and what you should do instead to ensure you’re received positively.

1. You’re late.

It’s normal to get lost in a new building or to underestimate your new commute, but if you’re late to meetings on your first week, you will make a bad first impression about your time management skills.

“You don’t want to be showing up to meetings three or four minutes late … you want to be respectful, be punctual,” said Mary Abbajay, president of the leadership development consultancy Careerstone Group.

To account for time you may spend lost, give yourself at least a half hour more than you need to get to work or a meeting.

2. You are a know-it-all.

When you’re a new hire, people will be evaluating your competence, commitment and compatibility, said Gorick Ng, a Harvard career advisor and creator of the “How To Say It” flashcard series for professional communication.

You may think that pointing out what is wrong or what does not align with how you’ve seen things done before will show your competence. But being overly confident in your own expertise will win you more enemies than allies.

Even if you privately believe that your new employer’s way of getting work done is outdated, be open-minded and curious.

You can show that curiosity by asking polite questions. So, “Rather than say, ‘This isn’t how we did things at _____,’ try saying, ‘This is interesting! Could you help me understand the thought process behind _____? It’s a bit different from what I’m used to, but I’m excited to learn your way of doing things,’” Ng said.

You also want to show that you’re a quick learner who is dedicated to getting up to speed. When in doubt, try saying, “I know you said earlier that _____ is important. Would this be an example?” Ng suggested.

3. You don’t play the ‘new card.’

Patricia Schwartz, an executive coach who works with new hires, said playing the new card is a strategic advantage new hires should leverage.

“You can interact with people that you might feel more intimidated to interact with later,” she said.

But you need to be thoughtful about your first impression. Don’t just send every colleague the same generic message, because that “risks coming across as spammy,” Ng said.

When in doubt, Ng said you should focus on “building relationships with the people that you are already meeting and then introduce yourself to the people that you will soon work with, with a message like, ‘Hi! I’m _____ and I’m the new _____. Just thought I’d introduce myself!’”

4. You don’t follow the dress code.

What is appropriate to wear for a job can vary, so don’t assume your T-shirt and jeans will work.

“Dressing inappropriately is also a mistake that I think people make,” Abbajay said.

Typically, your hiring manager will let you know how buttoned up you need to be for the office. If they say that “we have a very informal culture” during your interview, then “that means they probably are more of a Friday casual look,” Abbajay said.

If they haven’t told you what is and isn’t OK to wear yet, you should be able to look it up. Often, employee handbooks outline dress code policies. You could also ask your new boss or team member, “What is the general dress code here?” Abbajay suggested.

5. You overshare.

There is a clear line between being cordial and assuming an intimacy you don’t actually have with a new co-worker. Don’t cross over into the latter in your first week.

“I was working with this woman once we were new colleagues. And in our first time working together on a task, she told me so many things about her personal life that were just TMI, like how she left her first husband,” Abbajay said. “All of these things really made me want to avoid her … it was just too much too soon.”

6. You gossip.

Are you noticing whispered arguments and muffled laughs when certain colleagues walk in? When you join a company, you are also joining its culture, where there can be warring factions.

Be careful not to engage if you get roped into gossip about other team members.

“Do not align yourself with any group in your first week,” Abbajay said. “Just listening is kind of engaging. So I would either excuse myself, change the topic or turn around and say something nice about the person they’re gossiping about if you have met them.”

7. You don’t touch base with your manager.

Out of all the people you will meet during your first week, the most important relationship you need to establish is the one you have with your boss.

“A very high percentage of people will leave their jobs because of the relationship with the boss,” Schwartz said.

To build that foundation of trust between you and your boss, you need to align your communication style and get on the same page about what’s important.

Ideally, your boss is checking in with you during your first week to have that conversation. But if they are not, you should proactively ask for a one-on-one meeting before the week is over.

“A lot of times bosses don’t reach out because maybe they just got busy, they didn’t hear from you or they’re managing a lot of people,” Abbajay said. “But this is why you should not take that as a sign that they don’t want to talk to you.”

Here are strategic questions career experts previously told HuffPost that you should ask your new boss to understand them better:

What’s the best way to approach you with a question?
How would you like to communicate day-to-day and week-to-week?
What work, project or priority is top-of-mind for you right now?

Observe if you get lukewarm or enthusiastic support for your questions. Managers are evaluating your early performance, and you should be too.

The first week is “so much information. It’s really overwhelming,” Schwartz said. To learn what’s important, she suggested taking notes about how staff talk about their jobs and your experience being there, or debriefing with a friend to get a second opinion.

She also said you should reflect on whether your manager is playing their part or if more of the responsibility to get up to speed keeps falling on you.

“Usually the first few months [are] often a probationary period. So the employee also is determining, ‘Is this a good match for me?’” Schwartz said.

By asking the right questions and paying attention to the culture of your new company, you can figure out if your new job is or isn’t a good fit sooner rather than later.

If You Have To Choose 1 Skin Care Step Before Bed, Make It This One

Posted on 13/04/2024 by Boris Clair

There’s so much that your body does to reset and refresh while you’re sleeping, and your skin is no exception.

“Just like our entire body, the skin has a circadian rhythm,” said dermatologist Dr. Helen M. Torok. “It repairs at night and protects during the day. The skin works hard to renew itself from the damage done throughout the day. Your skin cells regenerate at night, recovering from high levels of cortisol, the stress hormone, that can wreak havoc on your body during the day.”

As such, it’s important to make the most of the money you’re spending on skin care during the overnight hours, when it can work its magic most effectively. Essentially, it’s your chance to undo everything that you did to your skin throughout the previous day.

“The repair of damage from UV exposure, pollution and other environmental stressors occurs at night, when the skin’s blood flow increases,” said dermatologist Dr. Sonia Badreshia. “This is also when collagen production is boosted and harmful free radicals are neutralised.” Dermatologist Dr. Blair Murphy-Rose added, “It’s believed that the rate of skin renewal doubles at night.”

Your skin absorbs products better when you’re sleeping.

As productive as the skin is at night, you can make it even more so with the application of products it can really drink in and use. “If you aren’t doing targeted nighttime care, you’re missing the opportunity to support skin’s natural repair mechanisms,” Badreshia said.

“Your nighttime skin care routine should facilitate repairs and regeneration,” Murphy-Rose said. “The nighttime skin care product you apply can boost the skin’s hydration overnight or target cell turnover while you rest,” Wolinsky said.

There’s one thing you MUST do at night.

Each of the experts revealed what they believe to be the biggest non-negotiable for nighttime skin care.

Murphy-Rose insists on using an eye cream. “Our skin undergoes significant water loss through the skin at night if we don’t take measures to prevent it,” Murphy-Rose said. “While some will tell you that an eye cream is unnecessary, the truth is that an undereye cream, which is typically richer than your facial moisturiser, can help to prevent water loss through this very thin skin while sleeping. Dehydrated eyes are more tired-appearing eyes, so I do recommend applying an undereye cream before bedtime.”

Wolinsky suggests using your most potent products at night. “Night is a good time to use any products that may have a slight odour, or may bleach clothing, like benzoyl peroxide, or which may be deactivated by the daytime UV rays, like tretinoin and some other retinoids,” Wolinsky said.

Retinol gets another vote: “My opinion is that with the exception of people with rosacea or overly sensitive skin, everyone should be using a retinol, and they’re ideal for nighttime use,” said dermatologist Dr. Corey L. Hartman. “The benefits are numerous and unparalleled and are arguably the most important step that you can take for overall skin health and anti-aging after sun protection factor. Retinols regulate cell turnover, promote effective exfoliation, prevent acne, even discolouration, control oil, smooth fine lines and wrinkles, unclog pores and so much more.”

And if you can’t even with the idea of slathering something on, at least wash the dirt off, experts said. “The biggest mistake people make is not washing their faces,” Hartman said. “The one thing you must do is wash your face at night before you go to sleep. You want to remove makeup, oil and other impurities that are “stuck” to the face from the day. If you go to bed with your face unwashed, you are asking for a breakout, or oily skin.”

KISS = Keep it simple, skin.

If the thought of caring for your skin is the last thing you want to do most nights, know that these dermatologists understand the struggle is real. One way to ensure that you’ll follow through is to simplify this one part of your life. “The majority of patients tell me that they are more consistent with their morning routine versus their nighttime routine, as a result of being tired from the day and just wanting to crawl into bed out of sheer exhaustion,” Torok said. “Others find their nighttime routine overwhelming and are not confident on how to layer their nighttime skin care routine.”

“Patients tend to overdo skin care and add unnecessary steps,” Wolinsky chimed in. “My recommendation is to cleanse the skin with a gentle cleanser and then follow with a small amount of a retinoid if tolerated and a hydrating thicker moisturiser. If skipping retinoid that evening, then just moisturise.”

“Consistency is key,” Badreshia said. “The benefits of nighttime skin care accumulate over time, and a consistent, targeted approach can lead to significant improvements in skin health and appearance. Listening to your skin and adjusting your routine as needed can also help address emerging issues before they become more significant concerns.″

The 1 Vegetable You Should NEVER Store Next To Potatoes

Posted on 13/04/2024 by Boris Clair

We’ve written before about how boiling your spuds in water might not be your most delicious option.

And now, it turns out some of us are making a common storage mistake ― you really shouldn’t store potatoes next to onions, it seems.

On Martha Stewart’s site, vice president of culinary recipe box company Blue Apron says that onions should be kept far away from potatoes (and apples).

“Storing onions and potatoes together will hasten the ripening process on the potatoes, leading them to grow eyes and sometimes roots,“he revealed in an article about the topic.

Despite previous advice to never store potatoes in the fridge, the Food Standards Agency has since found that the crisper drawer is actually a pretty great place to keep your spuds.

In fact, data from the Waste & Resources Action Programme (WRAP) suggest that spuds kept in the fridge can last up to three times longer than those stored in the cupboard.

Meanwhile, onions become soggy in the fridge ― they shouldn’t ever be stored there, experts advise (oops).

So, the answer seems clear ― spuds in the fridge, onions in the pantry. And never the twain shall meet (’til cooking time, anyway).

You Can’t Totally Avoid Microplastics, But These 7 Things Can Help

Posted on 08/04/2024 by Boris Clair

For many people, microplastics and nanoplastics (tiny plastic particles that come from larger and commercial plastics) are terrifying. It seems like news about their harmful effects comes out weekly, along with warnings about the chemicals these plastics emit. Athletic wear, plastic takeout containers and even cutting boards are just some of the items in our everyday lives that contain microplastics.

It’s only natural to want to limit your exposure to these products, especially since the unfortunate reality is that most people have some level of microplastic in their system, according to Jamie Alan, associate professor in the department of pharmacology and toxicology at Michigan State University. Research is being conducted to understand the full effect of microplastics, but they’ve been found in the plaque in our arteries, in placentas, in our blood and more.

Studies have also looked at the effect that microplastics have on our cells and organoids, Alan told HuffPost. Research shows that when microplastics get into our cells it can lead to cell death, she said. Additionally, they can attack our DNA and cause unwanted DNA changes, Alan explained.

“You can get a [DNA] change that causes zero effects, but you can get a change that can cause effects,” Alan said. This sounds scary ― and it is scary ― but it doesn’t mean you should totally panic. Our body is trained to handle these kinds of changes, she noted. However, there can be adverse effects — most notably cancer and fertility issues.

All in all, this is obviously very concerning, especially given the sheer prevalence of microplastics. While you can’t totally avoid them — they’re in our air and in our water, too — you can make some choices that limit your interactions with microplastics. Here’s what experts say you can do:

Watch how much ocean-caught fish you’re eating

Microplastics often come from food, Alan said. “If you think about fish and things like that, there’s a lot of microplastics in our oceans, and the fish are eating these, and when we consume the fish, we’re consuming microplastics from them,” Alan said.

What’s more, microplastics are thought to be carriers of heavy metals and other elements. “And we worry about mercury and things like that in fish,” but elements such as chlorine have also been found in microplastics, Alan said.

As a result, reducing the amount of ocean-caught fish you eat can decrease the amount of microplastics you consume this way, along with other chemicals you likely don’t want in your system, she noted.

But know that seafood isn’t the only food culprit

Shrimp and wild fish are known to contain high amounts of microplastics, but foods like chicken nuggets, plant-based nuggets, sirloin steak and other non-seafood proteins also contain microplastics.

If this feels like a lose-lose situation, you aren’t wrong. We’re told to eat fish and follow a Mediterranean diet for the sake of our health, but the fish at the center of such a diet can be full of microplastics. Sigh.

So what can you do? Alan said you can be mindful of the food you’re eating and be aware of the items that are known to contain higher amounts of microplastics than others.

Though microplastics are prevalent in a lot of our foods, chicken breast, pork loin chop and tofu have less.

Microplastics are found in our waterways and in our air, making it impossible to totally escape them.

Consider your clothing materials

A major source of nanoplastics in our waterways and airways is our clothing, according to Kizzy Charles-Guzman, CEO of the Center for Environmental Health, who added that “about 70% of all our clothing is made from plastic materials.”

This includes nylon, polyester, acrylic and synthetic fibers — anything that is not a natural fiber like wool, cotton and linen, she said.

“When these textiles are manufactured, when you wash them in your laundry, when you wear them, when you dry them, they are releasing tiny plastic fibers into the water and into the air,” Charles-Guzman explained.

“So clothing, bedding, any other textiles that are not natural materials, they shed microplastics in fiber form,” she said. “And then they’re just carried off into the environment … either by air or water.”

These microplastics are too small to be filtered in wastewater treatment plants, so they end up in our waterways, she noted.

“The reason this is important is that that’s why you’re seeing [microplastics] in almost everything that we eat and drink,” such as fish and tap water, said Charles-Guzman.

“To limit our exposure … it’s consumer choice. So, selecting natural materials whenever we can — cotton, linen, wool — those are really the best products for reducing plastic microfiber pollution,” she said.

It’s worth noting that polyester blends ― when compared to fabrics like wool ― are often more affordable, making this an impossible choice for many people. (Although thrifting can be a good option, Charles-Guzman noted.)

Rethink your plastic food storage containers

“Food containers and takeout food is a big one,” Alan said. “It goes in these plastic containers a lot of the time, and those plastic containers can leach out nanoplastics into our food.”

Then, when you eat your meal, you’re putting those microplastics in your system, she said. Microwaving these plastic containers is particularly harmful because they release even more microplastics when heated up.

“If you can get a paper food container or something non-plastic, that’s great,” Alan said. “And that’s another way you can reduce your intake of these plastics.”

You can also opt for glass containers, which are readily available online and at most home retail stores.

Choose reusable water bottles when possible

It’s well-known that plastic water bottles are bad for the environment. Even more, they are a source of the microplastics, Alan said. To avoid the microplastics, simply switch to metal or glass reusable water bottles.

When it comes to the microplastics in our tap water, new research suggests that boiling your tap water can reduce the amount of microplastics you’re consuming, too.

Pay attention to microbeads in personal care items

Plastic microbeads, which are associated with personal care products including body scrubs and toothpaste, are another item you should try to avoid, according to Charles-Guzman. These tiny plastic beads used as scrubs or exfoliants are too small to be filtered out in wastewater treatment plans, “so they end up in our lakes and rivers and oceans and all of that,” Charles-Guzman said. From there, the microplastics get distributed in our seafood, drinking water and more.

While the Microbead-Free Waters Act of 2015 prohibits the use of plastic microbeads in rinse-off cosmetics, such as soaps, microbeads are not banned in all self-care products, she said.

“It’s important to note that [the act] does not include microbeads found in deodorants, lotions or other non-cleansing cosmetic products,” said Charles-Guzman. “We hope the scope of the statute expands to ban microbeads in more consumer products.”

Look at product labels to determine if what you’re purchasing contains microbeads and opt for products that don’t, she said.

Show your support for those who are working to combat microplastics

The truth is that this work should not all fall onto the consumer’s shoulders — and, in reality, there is only so much you can do to control microplastics.

“The main thing that needs to happen, and this is the boring answer … it’s a systemic change,” said Charles-Guzman. “What we need to do is governments and companies need to work together to stop the pollution and reformulate away from harmful chemicals.”

Though the actions above can limit your own microplastic use and send messages to corporations about the types of products folks want to buy, more change is necessary.

“We all can play a role, but also … there is a systemic change here that needs to be made, and we are the ones that need to be asking for that change to be made,” she added.

How? You can vote for representatives who want to protect public health, and you can use your dollars to show support for companies that give safer alternatives to shoppers, she said.

This can mean purchasing from brands that sell 100% cotton shirts as opposed to stores that sell polyester alternatives. Or it can mean bringing your reusable mug to your local cafe for your coffee order instead of using one of their plastic cups.

Additionally, know that there are corporations doing the work to create federal and local change when it comes to microplastic use, said Charles-Guzman. You can consider getting involved with organizations like the Center for Environmental Health (Charles-Guzman’s organization), the Plastic Soup Foundation or the Environmental Working Group to push the cause along. These organizations also have resources that can help you determine if the products you’re using are safe.

10 Undeniable Benefits Of Working From Home, According To Science

Posted on 08/04/2024 by Boris Clair

Four years since the COVID-19 pandemic forced businesses to shut down office spaces around the world, remote and hybrid work seems here to stay.

About a third of US workers who can work from home now do so all the time, according to a Pew Research Center survey from March 2023. (The majority of U.S. workers – 61% – do not have jobs that can be done from home, Pew notes.)

Still, there are a lot of work-from-home skeptics out there – most of them C-level business executives. Facebook founder Mark Zuckerberg has remarked that engineers “get more done” in-office, and JPMorgan CEO Jamie Dimon said that remote work “doesn’t work for those who want to hustle” while calling all US-based employees back into the offices in May 2021.

Companies that insist on mandatory full-time attendance at the office do so at their own peril; today’s employees value the autonomy that comes with remote or hybrid work and are increasingly leaving workplaces that forget they have lives outside their 9-to-5.

In March 2022, Microsoft’s second annual Worker Trend Index found that 53% of respondents prioritise their health and well-being over work, “and if unhappy, more than half of Gen Z and millennial respondents said [they’d] seriously consider switching employers over the next year.”

Of course, working from home is not without its drawbacks. Many working women say they feel greater conflicts between their job and family roles while teleworking, and studies have shown increased rates of depression and anxiety during remote work. (Though it’s worth noting, most of the research was conducted while respondents were living through an active pandemic ― stressful in its own right.)

Still, with increased social support and systems put in place by managers and organisations trained in managing hybrid teams, research also suggests there’s plenty of benefits to working from home. Below, 10 studies and surveys that quantify just how game-changing remote work can be for employees and companies.

Remote workers experience a better work-life balance

Prior to the remote work era, a healthy work-life balance often felt like a pie-in-the-sky goal for workers: nice to idly dream about but never quite attainable. Now, it’s more in reach: Among hybrid workers who are not self-employed, 71% say working for home at least partially helps them balance their work and personal lives, according to the Pew Research survey.

They don’t feel micromanaged, either, despite being out of the office and outside the eyeline of their bosses. The same Pew survey found that employees who work from home at least some of the time (71%) say their manager or supervisor trusts them a “great deal” to get their work done when they’re out of the office.

Working remotely can halve an office worker’s carbon footprint

Working from home isn’t just good for your morale, it’s also pretty good for the planet. According to research published in the Proceedings of the National Academy of Sciences last year, people who work remotely all the time produce less than half the greenhouse gas emissions of on-site employees.

Hybrid work arrangements help some, too. Working remotely two or four days a week reduced an individual’s emissions by up to 29% compared with office workers.

In 2015, Xerox reported that its teleworkers drove 92 million fewer miles, reducing carbon dioxide emissions by nearly 41,000 metric tons.

Working remotely two or four days a week reduced an individual’s emissions by up to 29% compared with office workers.

Remote workers tend to eat more healthy ― up to a point

Research on remote work can be a little contradictory – is it good for your mental health or does it lead to depression? – so in December 2023, British researchers set out to interpret over 1,930 academic papers on teleworking and hybrid work arrangements.

What they found was that people working from home tend to feel lower rates of stress, eat healthier meals and have lower blood pressure.

The study, funded in part by the British National Institute for Health and Care Excellence, pointed out some negatives, too. One of the studies reviewed found that 46.9% of employees working from home had put on weight. Another study put that number around 41%. Remote workers also tended to drink and smoke more.

A downside for workers: Remote employees work longer hours

Though working from home is often equated with laziness and low productivity, the aforementioned British study found that remote workers tend to work longer hours and that their work is more likely to bleed into evenings and weekends. Regrettably, they’re also less likely to take sick time.

Another study – this one tracking more than 60,000 Microsoft employees over the first half of 2020 – found that remote work led to a 10% boost in weekly hours.

One drawback was less collaboration. The Microsoft study, published in the journal Nature Human Behaviour, found that cross-group collaboration dropped by about 25% of the pre-pandemic level.

Less commuting time means more time for work

Remote employees are working more because they’re spending less time stuck in traffic. One 2023 University of Chicago study looked at data from 27 countries and found that remote workers saved 72 minutes in daily commuting time. On average, employees spent about half an hour of that extra time engaged in daily work, which comes out to more than two hours a week.

Since the pandemic, some social scientists have highlighted the downside to eliminating the daily commute: In one 2022 study published in the Organisational Psychology Review, researchers argued that commutes are a source of healthy “liminal space” – a time free of constraints from work and home that gives people a chance to recover from the workday and mentally prepare for reentering the home.

“Without the ability to mentally shift gears, people experience role blurring, which can lead to stress,” the study’s co-authors wrote in The Conversation. “Without mentally disengaging from work, people can experience burnout.”

Remote or hybrid work options may help with employee retention.

Worried about losing your employees to more enticing offers? Give them the chance to work from home. In 2019, video conferencing company Owl Labs surveyed 1,200 U.S. workers between the ages of 22 and 65 and found that remote workers were 13% more likely to stay in their current job for the next five years than on-site workers.

When asked if the opportunity to work remotely would make them happier, 83% of the survey respondents agreed, while 80% agreed that working remotely would make them feel like their employer cares.

People of colour say they’re able to manage stress better working from home

More Black professionals want flexible work policies than their white, Asian and Latino colleagues, according to a 2021 study conducted by The Future Forum, a research consortium organised by Slack.

Black workers reported a 50% increase in their sense of workplace belonging and a 64% increase in their ability to manage stress when they began working from home.

In the wake of the pandemic and office closures, many Black Americans spoke of how draining microaggressions in their office environments can be.

“Most of my interactions with my co-workers are very focused on the work that we’re doing, and for me, I appreciate that,” Christina, a Black software engineer, told HuffPost in 2021 after switching to remote work. “Sometimes hearing your co-worker’s opinions on current events are not really the most inclusive opinion. It’s nice that I don’t have to delve into that with them.“

Black workers reported a 50% increase in their sense of workplace belonging and a 64% increase in their ability to manage stress when they began working from home.

Mothers and caregivers report higher rates of well-being with hybrid work

A March 2023 study out of the University of Melbourne found that women – especially mothers and caregivers – reported improved well-being when they’re given the option to work from home. The researchers posited that such flexibility helps women balance paid employment with unpaid caregiving and household duties, which women disproportionately bear the brunt of.

Remote work has been a benefit for people with disabilities, too

Workers with disabilities appreciate the option to work from home because it reduces transportation and accessibility challenges they face going into the office every day. It also allows them to better manage chronic health conditions.

“Before COVID-19, work from home was generally not popular, and disabled people had to try hard to get these accommodations,” Meenakshi Das, a software engineer focused on accessibility, told HuffPost in 2021. “It took a pandemic for people to realise how accommodations are low-cost and totally doable, and I hope it stays that way.”

There’s benefits for employers, too. Almost two-thirds of disabled employees believe they were more productive when working from home than at an office or external workplace, according to a 2023 study out of the University of New South Wales in Sydney, Australia.

Workers with disabilities appreciate working from home options because it reduces transportation and accessibility challenges they face going into the office.

Employees with flexible schedules tend to have better mental health

Employees at workplaces that prioritize flexibility and higher job security are less likely to experience serious psychological distress or anxiety, according to a March 2024 study published in JAMA Network Open. The study, which polled more than 18,000 U.S. workers, defined “job flexibility” as the ability to adjust their own work schedule to meet personal demands.

Workers with flexible schedules were 13% less likely to experience daily anxiety, 11% less likely to experience weekly anxiety and 9% less likely to experience anxiety several times a year. The researchers also found that increased flexibility and job security led to reduced absenteeism ― a win for everyone involved.

The Real Sign That Somebody Is Lying To You And No, It’s Not Body Language

Posted on 08/04/2024 by Boris Clair

We have all lied and been convinced that somebody is lying. Whether it’s your partner keeping a secret from you or even somebody close struggling to keep a surprise secret.

However, research has revealed that some of the things that we believed to be indicative of lying are, well, lies.

Associate Prof Timothy Luke and colleagues at the University of Gothenburg looked at the past five years of research by 50 international experts on lie detection to truly define how to tell when somebody is lying.

To clarify, when speaking to BBC Science Focus, Prof Luke explained that when they discuss ‘lies’ they don’t mean the white lies that we all tell. Instead, they mean intentional deception.

He said: “The construct of deception is more complicated than a lot of people think,

“There are many kinds of psychological processes that can underlie it. We’re not talking about the same thing. Even superficial things, such as the length and type of communication, matter.”

He said that the core of deception is the intention to mislead another person.

The common misconceptions about lying

While one of the most common beliefs is that avoiding eye contact is a sure sign of a liar, 82% of experts agreed that liars are no more likely to avoid contact than people telling the truth.

This is worth remembering when you consider that according to the Indiana Institute on Disability and Community, some people who have autism actively avoid eye contact and appear confused and anxious when it occurs.

Pär-Anders Granhag, a professor of psychology at the University of Gothenburg and one of the study’s co-authors said: “the only single issue that a large majority of the experts agree upon is that gaze aversion is not a diagnostic cue for deception.”

Additionally, liars don’t tend to be more nervous than those telling the truth.

Another common belief is that people shifting and constantly touching themselves are likely lying.

This is something experts are still in debate over. While some believe that liars do these things more often, others say that liars actually do them less and others believe that fidgeting doesn’t indicate anything specific, either way.

Prof Aldert Vrij, an expert in the psychology of deception at the University of Portsmouth, spoke to BBC Science Focus about this study and he believes that people thinking that non-verbal lie detection works is the most prevalent misconception about lying and deception.

He added that people trying to use non-verbal lie detection should proceed with caution. This includes famous technology like lie detectors, video analysis, or even looking for changes in vocal pitch.

So, what is the biggest sign that somebody is lying?

72% of experts believe that a very effective method of identifying a liar is actually in their words.

That is to say, if there is a surprising lack of detail in what you’re being told, the person could be lying.

Prof Vrij agrees with this and added that if the number of details in a story, or complications that occur in the story seem concerning, this is something you should examine more than, say, body language.

He added: “Statement-evidence inconsistency is another cue. A liar’s statements are less consistent with the available evidence than statements from truth tellers.”

It seems that thinking critically about what we’re being told is far more important than the behaviour of the person telling it.

Interesting.

3 Simple Steps To Save A Waterlogged Lawn, According To An Expert

Posted on 06/04/2024 by Boris Clair

Ah, soggy ol’ Britain. An island where your outfit on any given day should account for all possible weathers because truly, who knows what the day holds? This is especially true during spring when we don’t seem to have any consistency for three solid months.

Following a few weeks of hopeful sunshine, a lot of the country now has, predictably, downpour. Which is set to last for at least the rest of the week with flood warnings even being issued for parts of England, according to the Met Office. Yay.

Another issue that comes with this weather is that our gardens can get flooded (also known as waterlogged), which is dreadful news for those of us that were excited to finally get back into gardening after a long winter.

However, there are some things we can do to help our lawns recover.

How to fix a waterlogged lawn

Rhiannon Moore, a garden expert at Toolstation, shared her tips for tackling a flooded garden:

Remove any built-up debris

Moore advises that once the water has receded, you should immediately remove any leftover debris such as sticks and leaves to clear the surface of the lawn. She added that you shouldn’t use a metal rake for this as it’ll damage the already weakened soil surface.

Aerate the soil

Using a garden fork or aeration tool, spike holes into the soil surface that are no more than six inches deep.

Fertilise the soil

Using a feed that’s rich in phosphorus, fertilise your lawn. This will help to promote root growth as well as replace the lost nutrients in the soil.

Moore added: “It’s also important to remember not to mow a lawn after a period of extensive rain and make sure to avoid watering until the ground has dried out.”

Early signs of waterlogging

If you’re not familiar with waterlogging or are new to the world of gardening, you may not be aware of the signs of a flooded lawn. Moore shared the most important signs to look for:

Bare patches – As the grassroots start to die, it will result in bare patches of lawn. These first strike in the worst affected area
Moss patches – Whilst a small amount of moss is beneficial to a lawn, large amounts of it can cause the grass to die as the moss steals the ground nutrients
Excess weeds – Rogue weeds are a common sight in lawns however, they can quickly take over a weakened lawn and starve the remaining grass of nutrients

Long-lasting solutions for a waterlogged lawn

Level out the ground – If the flooding is only happening in isolated areas, you can add some topsoil and new turf to level out the uneven lawn
Add garden walkways – Each time you walk over your lawn, you compact it beneath your feet. Adding a simple paved garden walkway will help to protect your lawn from damage
Consider a French Drain – If flooding is a regular issue, you may want to consider installing a French drain. This is a gravel-filled ditch with a perforated underground pipe to drain away the water. It’s best to check with your local planning authority before starting any digging

Let’s hope for sunnier days soon!

If You’ve Ever Wondered Why You Fart More On Planes, This Is For You

Posted on 06/04/2024 by Boris Clair

We don’t talk enough about the sensory experiences on flights. The popping ears, the flip of the stomach as take-off happens, the vast array of confined noises all happening at once… it’s a lot.

However, the one sensation that we really don’t talk enough about is just how much more gassy we are when we’re thousands of feet in the air. It’s fine, you don’t have to say it out loud, we’re saying it for you.

There’s something so cruel about experiencing excessive gas when you quite literally can’t escape the situation but it really is normal and if you experience this, you’re not alone.

In fact, according to Dr Karan Rajan, it’s pretty much unavoidable.

Why you need to fart more on planes

In a reel posted on Instagram, the doctor explained that because the cabin pressure decreases which leads to the air inside of your intestines increasing by up to 30%.

Then, since your colon has limited space and can only expand so much, a natural consequence is to release the fumes. While you can try to hold farts in, not only is that going to leave you feeling uncomfortable, it’s also almost impossible on a flight.

This is because the pressure of the gas travelling down will take over the integrity of your anal sphincter, and some stinky fumes will make their way out. Sorry.

If you’ve ever wondered why the food on planes is very carb-heavy, this is why. Low fibre foods are less likely to leave you quite so gassy.

However, Dr Rajan assures, the filters in flight air conditioners are actually charcoal and they can absorb a lot of the smell. If you do worry about farting too much or just have a sensitive stomach, he recommends avoiding high FODMAP foods such as onions, garlic, seeds, and some kinds of breads as well as eating slowly to aid digestion.

Plus, you can take comfort in knowing this can happen to everyone so you won’t be the only gassy passenger.