To help you find the best incontinence pads on the market, we tested nearly 50 different products from nine brands, assessing their ability to absorb moisture and keep you feeling dry. 

Here are the best and worst performers. 

Which brands performed well?

If you’re on a budget, we have some good news: two supermarket brands performed really well in our tests, and they’re among the cheapest on offer. 

If you’re an Aldi or Coles shopper, you can buy their own-brand incontinence pads with confidence – they received some of the highest scores in our testing. 

However, if you shop at Woolworths, we’d recommend you avoid the supermarket’s own-brand pads. Despite being priced well, they were among the lowest-scoring pads we tested. 

What about branded products?

Despite Tena being a recognisable name in the market, its products didn’t perform especially well in our tests – the best-rating Tena product only scored 66%. 

Poise is another well-known brand, but its scores were a bit hit-and-miss. Its Thin & Discreet Extra Pads were recommended by our experts, but other products from the brand failed to impress. 

We list the best and worst performers below to help you buy better. 

How we test incontinence pads

Obviously, you want an incontinence pad to absorb any leaks, but ideally you don’t want to feel like you’re sitting in a puddle. That’s why we test pads for both absorbency and how wet they feel after absorbing liquid. 

To do that, we first soak the pad for five minutes, then let it drain for 30 seconds. Then we roll it up to see how much water is squeezed out. The more moisture it absorbs, the higher the score. 

After that, we put absorbent paper on top of the pad and record how much moisture is absorbed by the paper. This helps us assess how wet someone will feel when using the product. A high score in this test indicates someone would feel more dry, whereas a low score indicates someone would feel more wet when using the product.

What are the best incontinence pads?

These pads are all recommended by our experts. 

Aldi Sana Extra Plus Pads

• ÌÇÐÄVlog Expert Rating: 82%
• Price per pad: 25 cents

Aldi Sana Regular Pads

• ÌÇÐÄVlog Expert Rating: 77%
• Price per pad: 21 cents

Aldi Sana Overnight Pads

• ÌÇÐÄVlog Expert Rating: 77%
• Price per pad: 30 cents

Always Discreet Long Pads Plus

• ÌÇÐÄVlog Expert Rating: 76%
• Price per pad: 85 cents

Always Discreet Long Plus Pads Plus

• ÌÇÐÄVlog Expert Rating: 75%
• Price per pad: $1.06

Coles Assure for Women Extra Plus Pads

• ÌÇÐÄVlog Expert Rating: 75%
• Price per pad: 38 cents

We recommend incontinence pads with a ÌÇÐÄVlog Expert Rating of at least 70% and at least 70% for absorbency. 

Check our review of the best incontinence pads to see which other products are recommended by our experts. 

What are the lowest-scoring incontinence pads?

These are the products to avoid – they were rated only ‘borderline’ or ‘OK’ on our absorbency tests. 

Tena Pads Super

• ÌÇÐÄVlog Expert Rating: 57%
• Price per pad: $0.71

Tena Discreet Ultra Thin Pads Long Length

• ÌÇÐÄVlog Expert Rating: 59%
• Price per pad: $0.27

Depend Mens Shields

• ÌÇÐÄVlog Expert Rating: 60%
• Price per pad: $0.45

Tena Pads Maxi Night

• ÌÇÐÄVlog Expert Rating: 60%
• Price per pad: $0.64

Tena Discreet Ultra Thin Pads Standard Length

• ÌÇÐÄVlog Expert Rating: 60%
• Price per pad: $0.27

Woolworths Confidere for Women Extra Plus Pads

• ÌÇÐÄVlog Expert Rating: 61%
• Price per pad: $0.35

Woolworths Confidere for Women Regular Pads

• ÌÇÐÄVlog Expert Rating: 61%
• Price per pad: $0.23

The post The best and worst incontinence pads from our tests appeared first on ÌÇÐÄVlog.

How we choose what we test

With a range of products on the market, what makes us choose one incontinence pad to test over another? As with the majority of our product testing, our aim is to test the most popular brands on the market and what you’re most likely to see in stores.

We check shops to see what’s available and we survey manufacturers to find out about their range of products. From this information we put together a final list that goes to our buyers. They then head out to the retailers and purchase each product, just as a regular consumer would. 

We do this so we can be sure the products are the same as any consumer would find them and not ‘tweaked’ in any way for better performance.

How we test

We send incontinence pads available from major supermarkets to a laboratory for testing. We also calculate the value for money of each product by working out how much each pad costs based on the pack size.

Absorbency score

Each product is tested according to the industry’s Rothwell method. We soak the product for five minutes, drain it for 30 seconds, then roll it to express water. The product is then weighed and scored based on the amount of solution that it was able to absorb. 

Wet feeling score

Layers of absorbent paper are placed on top of each pad and the amount of solution absorbed is recorded. This helps us assess how wet someone will feel when using the product. A high score in this test indicates someone would feel more dry, whereas a low score indicates someone would feel more wet when using the product. 

Test criteria explained

We recommend incontinence pads with a ÌÇÐÄVlog Expert Rating of at least 70% and at least 70% for absorbency. The ÌÇÐÄVlog Expert Rating is made up of:

• absorbency score (80%) 
• wet feeling score (20%).

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With bushfire smoke continuing to darken the skies, and the quality of the air we breathe regularly reaching hazardous levels in many Australian cities and regions, it’s no surprise protective face masks have been selling out.

But you need to make sure you’re buying the right face mask – and be aware that they can only help so much. Staying indoors as much as you can is a better idea. 

Which face mask do I need?

A NSW Health spokesperson tells us that only people who are unavoidably exposed to bushfire smoke should use P2 face masks – that is, those who don’t have the option of simply staying indoors. (P2 and N95 are different names for the same type of recommended face mask to protect against smoke.) 

To that end, NSW Health says it’s distributing one million Commonwealth-provided P2 masks to hospitals, health facilities, recovery and evacuation centres and pharmacies in affected areas.

“When used correctly, P2 masks can filter out fine particles, however they require an extremely good fit to work properly and are not recommended for general community use,” the spokesperson for NSW Health says. 

“To best avoid smoke, stay indoors with windows and doors closed and avoid outdoor exercise. P2 masks may be helpful for people returning to their properties in burned areas and people whose only option is to work outside.” 

P2 masks can also make breathing more difficult, according to the spokesperson, so people with pre-existing heart and lung conditions should consult their doctor before using one.  

Stores getting it wrong

One woman who recently got in touch with us said she ended up with the wrong masks when shopping at a Priceline store in Melbourne. 

“The shop assistant said they’d run out of N95 masks but still had P2 masks, and handed me a Priceline bag,” the woman told us on social media. 

“I thought it was odd that it had been repackaged, but maybe with the shortages Priceline had made the decision to spread out bulk masks so more people could get them,” she continues. “So I paid $10 for two packs of five masks so my family and I could travel safely.” 

The woman says she doubled checked when paying at the counter that she had the right P2 masks and was assured she did.

“Lo and behold, once outside the shop I opened the package and found just standard face masks that are absolutely useless against bushfire smoke,” the woman says. 

The standard masks are normally sold in packs of 50 for $18.95, the woman reports. “So the shop was making a handsome markup selling ten for $10.” 

When we spoke to Priceline about the incident, they told us it was an honest mistake. 

“It was a one-off,” the spokesperson says. “The store [at Melbourne’s Bourke Street Mall] has been inundated with requests for these masks, and this was simply a case of incorrect signage and labelling. It was literally a human error of putting the wrong sign up. The store is absolutely happy for the customer to come back in and swap the masks for the right ones.” 

Whatever the case, the woman’s experience underlines the need to shop carefully.

How to reduce the effects of smoke

We contacted both the Victorian Department of Health and Human Services and NSW Health for some expert tips on how to reduce the effects of dangerous bushfire smoke. 

For people in an area with hazardous air quality, Victoria’s chief health officer Dr Brett Sutton offers the following advice: 

• Stay indoors, close doors and windows, and keep activity levels low.  
• Switch air-conditioners to “recirculate” if you have this function.
• If your home is uncomfortable and it is safe to do so, take an air-conditioned break elsewhere.
• When indoors, reduce activities that affect indoor air quality, like smoking cigarettes, burning candles or vacuuming.
• Anyone with a heart or lung condition should take their medication as prescribed by their doctor.
• People with asthma should follow their asthma management plan.

The department also offers a on how to use a P2 face mask. 

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On this page:

• Our verdict
• Why test your gut microbiome?
• Microba Insight Sampling Kit
• i-Screen Microbiome Check
• What the experts say about at-home microbiome test kits
• How to improve gut health

Books such as Giulia Enders “Gut” and Michael Mosley’s “Clever Guts” have sparked interest in this invisible part of our body and the complex and essential role it plays in overall health and wellbeing. 

But just how useful is it for the average person to get to know their gut microbiome? 

We try two direct-to-consumer (DTC) gut microbiome tests and speak with the experts about whether these products are worth the investment.

Our verdict

If you’re curious about your gut health and would like to learn more about your bacterial inhabitants, investing in a gut microbiome test will prove to be an interesting experiment, if nothing else.

But if you’re suffering from gastrointestinal symptoms caused by common pathogens, routine clinical testing would detect these, so visiting your healthcare provider is still the best option. 

Experts are cautious about over-interpretation or applying any serious changes to your diet based on the results of home gut microbiome tests. Microba, i-Screen, and the experts we spoke to advise that people seek further advice from qualified healthcare professionals before making any big changes to their diet based on their results. 

And remember, these tests may be fascinating but they’re not to be used as a diagnostic tool. Well, not yet anyway. 

Why test your gut microbiome?

Our relationship with our gut bacteria is mutually beneficial – we feed them and help them thrive in our large intestines and in return they help keep us alive. 

Recent scientific studies even suggest your gut microbiome plays a significant role in preventing disease and may even influence your mental health. 

As scientists continue to unravel the secrets of the human gut, many are fascinated by the possibilities these discoveries may offer. 

Understanding our own unique gut microbiome and how we can optimise it to potentially prevent disease, improve health and enhance our quality of life is certainly a compelling prospect. 

Is that a good enough reason for you to get to know your gut microbiome? A handful of private Australian companies seem to think so, tapping into the rising mainstream fascination into gut health by offering personal gut microbiome testing direct to consumers (DTC). 

Using similar business models to DTC DNA and ancestry testing, for just a few hundred dollars you can now go online and, with the click of a button and credit card, order a gut microbiome testing kit to do at home.

So how much information can you get from a gut microbiome test and, for those of us not scientifically minded, how do you decipher the results and use them to your advantage? 

To find out, we trialled two of the most popular gut microbiome tests on the Australian market. Writer Kylie Matthews tested the microbiome at-home test kits, while Rachel Clemons provided additional research and words. 

Microba Insight Sampling Kit

Price: $349

In 2018, was the first company to offer DTC metagenomic testing in Australia and claims to have “the most comprehensive microbiome test available”. 

The company was founded by University of Queensland researchers Professor Philip Hugenholtz and Professor Gene Tyson, and boasts having Professor Ian Frazer as a director, co-inventor of the technology enabling HPV vaccines.  

How it works

My Microba Insight Sampling Kit came swiftly via post, and contained a sterile swab for faecal collection, simple instructions and a return prepaid satchel. Only a small faecal sample was required and collection was quick and easy to complete; in fact, the accompanying online questionnaire about diet, lifestyle and background was far more time consuming. 

Deciphering the results

Three weeks later, the results were ready. It presented a comprehensive list of the bacterial species in my gut microbiome, detailing the functions they perform and making suggestions on how they can contribute to my health and beneficial changes to my specific diet. 

There’s just so much complex scientific information on this report, and Microba’s challenge is to ensure the report is easy to understand. 

Did Microba achieve this? Yes, to a point. The sheer amount of information provided meant the details needed to be brief, which made it relatively difficult to get an overall understanding of what my personal test results actually mean. 

The report reveals that my gut has high levels of a bacterial species known as Bacteroides _A plebeius _A, when compared with the company’s comparison group. Is it a good thing, or should I be worried? 

What the Microbiome Coach said 

Thankfully, the cost of the test also includes a 10-minute phone consultation with a “Microbiome Coach” to help people better understand their results. 

My coach was very helpful, offering suggestions on ways I could change my diet to optimise my gut microbiome and answering my myriad questions. She assured me that Bacteroides _A plebeius _A was a perfectly good and friendly bacteria to be colonised by. 

She also reinforced the point that gut health is an ’emerging science’, that there are limitations in the small control group sample my results have been compared to, and gently suggested I avoid over-interpreting the results. 

i-Screen Microbiome Check

Price: $199

Launched in 2017, is a ‘healthtech’ startup that offers numerous medical tests directly to consumers. The i-Screen Microbiome Check promises to measure and quantify the bacteria and fungi in your gut, and shows if you have an undergrowth or overgrowth in specific categories of gut microbe.

How it works

I bought my i-Screen Microbiome Check online and received the test in the post a few days later. Inside were four plastic test tubes with different coloured lids – one containing preserving liquid, along with a thin latex glove, a small plastic scoop, a set of directions and a prepaid return envelope.

i-Screen doesn’t require you to fill out as comprehensive a questionnaire as Microba, but their sample retrieval process is a lot more complex and hands on. All four test tubes have to be filled to a designated line with faeces – and the test tube with the liquid has to be mixed with the scoop. 

Unfortunately, my latex glove had a hole in it, making things all the more … gag-inducing. I also had to fill out my own information in pen on the test tubes and worried the whole time about contamination and writing incorrect information.

Deciphering the results

The results arrived four weeks later and, compared to the wealth of information provided by the Microba report, I was underwhelmed by the lack of detail provided by i-Screen. 

But, to be fair, it was impossible to compare the results from the two tests as they used different testing methods and presented very different reports. 

While Microba uses metagenomic testing methodology, which measures the amount of DNA of the bacteria in the sample, i-Screen cultures the bacteria and measures the growth of these bacteria visually.

On opening my i-Screen report, I was immediately alarmed by the notification, highlighted in red, that I had an abnormal result. 

Apparently I harbour slightly “lower-than-normal” levels of lactobacilli, a beneficial bacteria required to break down foods, take in nutrients and prevent the overgrowth of “bad” pathogenic bacteria in the gut. 

“Possible causes are varied and can include antibiotics use, chlorinated water, food allergy or sensitivity, irritable bowel syndrome, inflammatory bowel disease, inadequate dietary fibre or water, maldigestion, nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin, nutritional deficiencies, parasite infection and slow transit time,” the i-Screen report reads.

Well, that explains my irritable bowel symptoms … or does it? Should I be drinking filtered water instead of water from the tap? Could I have inflammatory bowel disease or nutritional deficiencies? 

The other important friendly bacteria necessary for a healthy gut is bifidobacteria, which my report says is “adequate” – does this counteract the lower levels of its good mate lactobacilli? How do I improve my lactobacilli bacteria levels?

i-Screen’s support options

The report included suggestions to increase my beneficial bacteria, such as “use nutraceutical agents to help heal the gastrointestinal lining”. 

While I don’t have the scientific or nutritional know-how to successfully prescribe to this action plan on my own, thankfully i-Screen does provide additional support options.

The first welcomes you to email brief questions about your test results, which they answer at no extra cost. I opted to do this and emailed a few queries across to i-Screen and received clarifications and (limited) suggestions a few hours later.

The second option promises a more in-depth discussion of your test results, but you’ll pay extra for the privilege. Buy an i-Screen Nutrition Assessment ($49) and the company’s online nutritionist will help you interpret your results and identify key dietary and lifestyle adjustments and supplemental support to improve your health and wellbeing. 

The third, and most expensive, option is a Nutrition Teleconsult ($185), offering a comprehensive consultation with the company’s online nutritionist to review, interpret and discuss your test results and work with you to develop a bespoke treatment plan to improve your specific health concerns through a variety of food and lifestyle changes. 

What the experts say about at-home microbiome test kits

Dr Sam Forster, group leader at the Microbiota and Systems Biology Laboratory, Centre for Innate Immunity and Infectious Diseases at the , looked at both test results and was impressed with how they were interpreted and presented.

“I think they’re actually quite good at presenting the data in a way that’s at least interpretable, compared to what [scientists] would be used to looking at,” he says. 

“But I think there’s a danger of people over-interpreting their results and making major diet and lifestyle changes based on an association with a particular bacteria that may be detrimental for some people but beneficial for others.

“It should be seen as a component of a wider evaluation of your health.” 

While scientific knowledge of the gut microbiome has come a long way in a short space of time, Forster says it’s important to be mindful that we still have a great deal to learn. 

“I do see the weaknesses at the moment, and it’s our lack of knowledge. We aren’t yet able to say that for you, at this time of your life, with your genetics, with your lifestyle, that this bacteria is absolutely going to be positive or negative,” he says. 

Nicole Dynan is an accredited practising dietitian, spokesperson for and a Microba-certified dietitian who has completed training on interpreting Microba’s technology and reports. 

She says these tests are a wonderful resource for curious people, but that they’re not yet ready to be used as a diagnostic tool. 

“The reason to take that test is really from the point of view of being interested in the information it provides. These tests aren’t necessarily diagnostic at this stage but they certainly can give you some insight,” she says. 

Forster also believes the test results will be more helpful when they can be compared with future tests. 

“Having testing every few years, you’ll be able to see how your microbiome community changes, which would give you a baseline where if you’re feeling healthy now and you’re feeling less healthy in the future, you can start to say, well, what was different in my microbiome? What’s changed in my life? And some of these things might be clues.”

Forster adds that, while interesting, no action should be taken on the results of these tests without the advice and supervision of a medical specialist or dietitian who is able to interpret the results. 

“I don’t think it will ever be a scenario where you’d be interpreting the results on your own. I mean, it’s equivalent to someone getting a detailed blood chemistry result and trying to interpret it,” he says. 

Dynan agrees. “It’s definitely worth speaking with somebody that’s had some training in these test interpretations, to make sure you’re reading it correctly. 

“You should be aware of the limitations of these results and if you have any concerns you should definitely talk to your health professional about it.” 

How to improve gut health

There are many things you can do to improve your gut health, including:

• Eat more high fibre foods. Soluble fibre – such as that found in oats and vegetables – helps to hold fluids in the digestive tract, which ensures your poo is soft and passes easily. Insoluble fibre – the type in bran and wholegrains – helps food move through the digestive tract more easily. Both types of fibre provide food for the good bacteria in your large bowel, which is good for your overall bowel health.
• Drink plenty of water so that the food you eat moves smoothly through the gastrointestinal system.
• Eat foods high in probiotics and prebiotics. Probiotics are beneficial bacteria found in yoghurts and fermented foods such as sauerkraut and kimchi. Prebiotics – found naturally in certain foods including lentils, oats and barley – ‘feed’ the good bacteria in your gut, allowing them to thrive and grow.

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But which ones are worth the money? We talk to the experts to find out which products you should add to cart and which you should leave on the shelf. 

Seeing your GP or physiotherapist should be your first port of call if you’re in significant pain or have any concerns.

Pain-relieving products that work

Personal massagers

These products include handheld options such as the hugely popular Theragun, as well as products such as shiatsu chairs, back plates that attach to your chair, and neck and shoulder massage machines with protruding, oscillating ‘fingers’.

Personal massagers can do a good job of providing short-term relief and can be used regularly throughout the day, says Perth-based physiotherapist Sue Lin Kalisch.

They also tend to be quite costly, with the cheapest Theragun setting you back $349 and some massage chairs cost up to several thousand dollars. 

But the good news is that price is no indication of quality – Kalisch says she’s seen cheap models that do as good a job and last as well as more expensive ones. 

“It’s the size and shape that matters, and I always suggest asking friends and family for recommendations, especially if the product you have your eye on is expensive,” she says. 

“If you have a physiotherapist, ask if they have any sample units you can try before you buy.”

Kalisch also recommends getting a device that’s easy to use by yourself (unless you have a willing and capable partner on hand to help you out). She also suggests considering how large it is – a small device may be great for spots such as your neck, but your back will need a massager that can cover a greater area at once.

Physiotherapist Mick McKerihan adds: “[Handheld devices] can be placed directly onto the problem muscles while massage chairs are less versatile, only focusing on the larger muscles of the back. Some handheld massage devices also have a heat setting which can be helpful.”

Massage sticks

Massage sticks are solid or flexible bars with individual rollers in the centre that rotate independently. 

“I recommend a massage stick for back pain as it’s long and thin, meaning it easily reaches tricky spots,” says Kalisch. 

“I lie on the floor with it against the muscle between the neck and shoulder, the other end on the wall, and then use my feet on the ground to push into it.”

Massage sticks cost about $20 from your physio, or you can pick up suitable versions from department stores.

Massage balls and foam rollers

Another popular DIY pain-relief treatment option that earns both Kalisch and McKerihan’s seal of approval is a ball. It can be anything from a purpose-made massage ball to a tennis or squash ball.  Even a spikey dog ball could do the job. 

“Anything from five to 10cm in diameter, soft, firm or in between will work,” says Kalisch. “I used to sell a ‘peanut’ for $5 which was literally two tennis balls taped together into a peanut shape to use on the muscles either side of the spine by lying on it.” 

McKerihan says you can use both foam rollers and massage balls to roll out tight muscles and stretch stiff joints, adding they should be an essential piece of equipment in any home office. 

But Kalisch also warns against overusing them. “Too much pressure, for extended periods, or extended use, can cause damage to the muscle tissue, such as bruising, and can even cause more muscle spasm if it’s painful,” she says.

Feel the heat

Of the passive pain relievers, McKerihan says heat works best, in any of its forms – hot packs, creams, patches, attachments on personal massagers, massaging shower heads, or hot baths. 

“Stick-on heat patches are very convenient to apply directly over a painful muscle and maintain the heat for hours,” he says. 

“But for me, nothing works quite as well as immersing yourself in a steaming hot bath during your break – something that’s a little difficult to do in your city office!”

Heat patches and creams cost around $10, while a hot bath at home is obviously an even cheaper option. 

Over-the-counter pain medications

For minor problems, using over-the-counter (OTC) pain medication for a few days may be enough for some people, and certainly won’t break the bank.

“As an anti-inflammatory, ibuprofen can achieve short-term relief from pain caused by inflammation,” says GP Dr Evan Kabir. “Topical anti-inflammatory gels have a place too.

“[But] for some people it may not help at all. Pain perception and pain management differs from person to person. Therefore, if there’s been little or no benefit from OTC medications, these people should seek further advice [from a medical professional] early on.”

Kabir adds that, in most cases, lower back pain in healthy individuals is known as mechanical back pain with a muscular cause. “This may respond to physiotherapy with exercises and stretches,” he says. “They may also require stronger pain relief in the short-term to achieve a level of pain control that will allow these measures to help.”

What to avoid

TENS machines 

Available through chemists or physiotherapists, transcutaneous electrical nerve stimulation (TENS) machines vary in price from about $50 to $400 and are typically used as a form of pain relief for people with chronic pain or women in labour. 

But neither Kalisch nor McKerihan are enthusiastic about their use on muscle aches, saying they’re not designed to relieve this type of pain.

“TENS works essentially by scrambling the nerve signals, giving a signal which is preferentially noticed by the nerves and the pain signal gets overridden,” says Kalisch. “While you use the machine, and for a short time after, the pain signal is significantly reduced.”

McKerihan adds that TENS machines only serve to distract the brain and are better for managing persistent long-lasting pain. “They wouldn’t be my first port of call for these kinds of muscle aches and pains,” he says.

Acupuncture pens

Acupuncture pens come in a range of prices and specifications – all claiming to work by sending electric pulses to pressure points, imitating the traditional needle used in acupuncture. 

McKerihan doubts anything that is powered by a single battery could be dangerous, but he’s skeptical of the claims that it will heal your aches and pains. 

“They supposedly guide you to the right spots based on acupuncture meridian points,” he says. “While I suppose there is some chance that they may help relieve in the same way a TENS unit does by providing an alternate stimulus to a painful area, there are other more active remedies I would be recommending first.”

Working from home – a pain in the neck?

With millions of Aussies now working full- or part- time from home, there has been a wide array of home ‘offices’ popping up – from special setups with desks and ergonomic chairs to a more DIY approach with, say, an ironing board as a standing desk.

And there’s growing evidence that many of us are suffering for our seating choices while working from home. 

“There’s no question we have seen an increase in the number of people coming to see us in recent weeks with neck, shoulder and low back pain that is directly related to the setup of their home workstation,” says McKerihan.

He says laptops are the common culprit, noting that although they’re convenient for their portability, they’re not designed to be used for long hours, day in day out. 

“Ergonomically, their main drawback is that you can’t have both the monitor and the keyboard at the optimum height,” he says. 

“If it’s used on a desk then the monitor is too low, but if you elevate it to overcome that problem, your keyboard is too high. When a laptop is used on your lap, the static load on your neck, back and shoulder muscles increases to the point that fatigue is inevitable and pain will surely follow”.

The obvious solution is to use a well-positioned PC, or raise the laptop to eye level while using a second keyboard at desk level.

Move your body

Another relatively simple thing you can do to keep neck, back and muscle pains at bay is to stay active while working from home.

“Movement is key,” says McKerihan. “You have to move your body and do it frequently. Sounds obvious and simple, but most people don’t do it enough.

“In terms of prevention, you don’t even need to do specific stretches – anything is better than nothing and just doing something different with those muscles will get them out of that shortened state and help dissipate that lactic acid.” 

The post Which muscle and pain relief products should you buy? appeared first on ÌÇÐÄVlog.

Yes, it’s the alkaline diet, and its fans range from chefs to alternative therapists to a whole host of A-listers (Elle Macpherson, Gwyneth Paltrow and Kate Hudson are all reported to be devotees).

There are a number of doctors on the bandwagon, too. Dr Stephan Domenig, who wrote The Alkaline Cure (2014), and Dr Robert O. Young, author of The pH Miracle (2002), have been vocal about the diet as a pathway to tip-top health and less disease. (That said, Young has since faced jail time for practising medicine without a licence, and for advising a cancer patient to stop chemotherapy.) 

So is there anything good about this way of eating? Can what we eat really ‘alkalinise’ our blood? Or is it just a gimmick? We look at the research and talk to experts to find out.

What is the alkaline diet?

The alkaline diet is an eating plan that supposedly works by balancing the pH of the blood. It splits foods into two categories – acid-producing foods and alkaline-producing foods. It then asks that you cut out all acidic foods from your diet to achieve optimal health. But in practice, say experts, this is very hard to do. 

“It’s essentially a fad diet that cuts out three main food groups – meat, fish, poultry and eggs; grains; and dairy,” says Melanie McGrice, an accredited practising dietitian and spokesperson for the Dietitians Association of Australia (DAA). 

“The diet allows some alternatives such as nuts and seeds, but it’s essentially a very restrictive grain-free vegan diet.”

But can the foods we eat actually alter how acidic or alkaline our bodies are?  Can we tinker with the pH of our blood by what we put into our mouths?

Absolutely not, according to McGrice. “There are no foods that you eat that can change the pH of your blood,” she says. “If foods did this to any extent and your pH fell outside of the tightly controlled normal range, your cells would stop working and you would die very quickly if left untreated.”

She adds that the body already has its own amazing mechanisms for maintaining pH balance. 

“Our renal and respiratory systems eliminate waste through urine, saliva, sweat and gases via our breath,” says McGrice. “So we don’t necessarily need to be removing whole food groups to maintain our pH balance. Our body does it for us naturally.”

What does the alkaline diet claim to do?

The marketing behind the alkaline diet is varied, says McGrice. 

“Proponents claim that the diet can help you lose weight, reduce inflammation, optimise fertility, decrease high blood pressure, cure depression, protect bone health and everything in between – but there’s very little evidence for the claims made,” she says.

Most infamously, though, it’s been marketed as a way to prevent or cure cancer, which is of particular concern to doctors and nutrition experts. The claims come from . But the studies were done on cancer cells in a petri dish, not in a human body.

“Well-designed studies on alkaline diets in people are lacking, and there is currently no good evidence that they can be used to prevent or treat diseases such as cancer,” says Clare Hughes, nutrition program manager at Cancer Council NSW. 

“The things we eat and drink can have a profound effect on our risk of getting cancer, but the acidity or alkalinity of foods is not something to be concerned about.”

Can the alkaline diet be dangerous to cancer patients?

Hughes says many people going through cancer treatment understandably look for things they can do to give themselves the best chance of curing the disease – including changing their diet.

“A well-meaning friend or family member may recommend a particular diet they’ve heard about or they may come across so-called ‘anti-cancer’ diets on the internet and try these things because of testimonials from people who claim to have ‘beaten’ cancer using diet,” she adds. 

“These ‘anti-cancer diets’ often include scientific rationale that make them appear plausible, but in reality there’s little evidence that any diet or eating pattern can treat or cure the disease. 

“It is particularly concerning when patients choose to forgo cancer treatment with the belief that alternative treatments such as diet will cure them.”

McGrice adds that very low-calorie diets that cut out food groups can pose further risks to cancer patients, at a time when they need nutrition and calories more than ever.

“Oncology patients can develop a type of cancer malnutrition, because it is thought some cancer cells burn calories so quickly,” she explains. 

“Treatments like chemotherapy or radiotherapy can have an impact on taste and appetite, which may also cause weight loss – so if you add in a diet like the alkaline diet, it can really exacerbate your risk of malnutrition.” 

Does the alkaline diet have any benefits?

So is the alkaline diet all bad? Not exactly – it is, after all, pushing the good stuff in a world where over-processed diets and health issues are rife. In Australia alone, research shows that only one in 20 adults (5.1%) eat their recommended daily allowance of fruit and vegetables, and that a whopping .

“The alkaline diet does encourage the consumption of fruit and vegetables and most people aren’t eating enough of those – so that’s definitely a benefit,” says McGrice. 

“It may also help you lose weight, but that’s because it’s low in calories – it has nothing to do with ‘alkalinising’ your body. Because it cuts out so many food groups, it’s still a fad diet.”

Does the alkaline diet have any downsides?

In a word, yes. Staying on it long-term could put your health at risk in ways you might not have expected. 

“Cutting out so many food groups may impact your gut microbiome,” McGrice says. “Emerging research shows that micro-organisms in our guts have an impact on a whole range of health conditions, from mental health to putting us at risk of certain chronic diseases. 

“And while there are some claims that the alkaline diet can prevent or cure depression, the fact that it’s very low in B vitamins means there’s a risk it could potentially cause it, too. 

“Plus, being so limited in calories, the alkaline diet could also set off someone who was at risk of an eating disorder.”

There’s also – as its proponents often claim. 

“Proponents of the alkaline diet claim that a high dietary acid load decreases bone-making activity, but there is no evidence of this theory,” says McGrice.

One did find higher calcium levels in post-menopausal women who were given alkaline potassium bicarbonate supplements, but the study has significant limitations. 

“Furthermore, cutting out dairy makes it more difficult to meet calcium requirements, which puts your bones at risk of osteoporosis,” says McGrice. “I have so many clients say, ‘Oh, I had my calcium levels checked in a blood test and they’re fine’, but the truth is, your levels will always be fine in a blood test unless you have an underlying health condition.

“Your body works to remove calcium out of your bones to keep the levels of calcium in your blood adequate. So you really need something like a DEXA scan to know what your bone density is like.”

Still want to try it?

Perhaps you’re keen to try the alkaline diet anyway – or maybe you want to supplement your diet with expensive alkaline waters and pH drops. Should you do it?

“If you can afford to buy it, alkaline water is probably not going to hurt you unless you have a kidney problem, but I’d rather see people spend their money on things that are evidence-based,” says McGrice. 

“If you’re going to try the diet despite there being no evidence behind it, you should not do it long-term, and you shouldn’t undertake it without seeing a dietitian. 

“If you’re cutting out so many core food groups, you really need to be replacing them all [in other ways] to make sure you’re meeting all your nutritional requirements, which is quite challenging to do.”

And if you have cancer, get advice from a dietitian at the hospital where you’re having treatment before making any dietary changes, adds Clare Hughes. 

“The dietitian will be able to provide the best advice based on your type of cancer and treatment regime,” she says. “Because some people lose weight or become malnourished during cancer treatment, you may be better off focusing on getting enough calories.”

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Of course, the usual disclaimer goes here: this is not exhaustive medical information, and some embarrassing symptoms might be the sign of an underlying serious illness. So even though it can be a pain in the proverbial, please see your doctor if symptoms persist.

1. Jock itch

What is it?

Jock itch is a contagious fungal skin infection, officially known as tinea cruris. It generally presents as a rash on the groin area, mostly on men but sometimes on women, and generally isn’t on the penis, scrotum or vagina (if you’ve got itching there it could well be something else, like thrush or a sexually transmitted infection, so make sure you get it checked out). It spreads from person to person either directly through skin-to-skin contact or through towels, clothes or floors. Fungal infections thrive in warm, moist areas, so sweat-prone areas like skin folds are the most likely areas for tinea to take hold.

How can you treat it?

Tinea can be treated with antifungal creams, but more stubborn infections may involve an oral antifungal medication.

2. Bad breath

What is it?

We all know eating garlic before a first date is a bad idea, but some people seem to have a mouth odour problem regardless of diet. So what’s up? Bacteria that live on the tongue and throat are generally the culprits behind bad breath, otherwise known as halitosis. In most cases the bacteria play nice, but in some people they work at super speed to break down proteins, and so-called odorous volatile sulphur compounds are released from the back of the tongue and throat. Halitosis can also be caused by poor oral hygiene, periodontitis, dry mouth and smoking, along with a host of other less common reasons.

How can you treat it?

There’s good news and bad news on treatment options. The bad news is there’s no one way of fixing the problem, as it all depends on the underlying cause. The good news is there’s a range of remedies to try, including drinking plenty of fluids, maintaining good dental habits like regular brushing and flossing, and cleaning your tongue using tongue brushes or scrapers. Specialty mouthwash may help, but if the underlying cause of your bad breath is dry mouth, avoid mint-flavoured mouthwash and lollies which can aggravate dry mouth tissue. In some cases antibiotics may be needed to treat the bacteria on the tongue.

3. Haemorrhoids

What is it?

Haemorrhoids are number three on our list because they often come after a number two. (Boom tish!) But seriously, haemorrhoids are the holy grail of embarrassing body conditions and actually come in three different forms: internal, prolapsed and external. They form when the blood flow in the vessels in and around the anus is hindered.

Internal haemorrhoids are inside the rectum and are painless but tend to bleed, so you may become aware of them when you find a smear of blood on toilet paper. Prolapsed haemorrhoids are also internal but tend to be painful. They’re caused by veins pushing through the anus and hanging out of the body. External haemorrhoids feel like hard lumps under the skin around the anus. 

Haemorrhoids are caused by a variety of factors, including constipation, pregnancy, manual labour, sitting on hard surfaces for extended periods of time, and genetic factors.

How can you treat it?

The main way to prevent and treat haemorrhoids is to avoid constipation. A high fibre diet and plenty of water helps produce soft bowel motions that are passed easily and regularly. Haemorrhoids can also be treated using astringent ointments or suppositories, or with band ligation for internal haemorrhoids. In severe cases, surgery may be needed.

4. Constipation

What is it?

Constipation, the parent problem of haemorrhoids, is when you have hard, dry poo that is infrequent or requires straining. There are lots of different causes of constipation, including change in routine, low fibre diets, certain medication, pregnancy, age, illness or not enough fluids or exercise, although it can also be a symptom of more serious underlying illnesses such as tumours.

How can you treat it?

Treatment for constipation depends on its cause, but can include changes to diet, increasing exercise, or removing the impacted faeces, potentially through enemas, stool softeners or laxatives.

5. Flatulence

What is it?

Like death and taxes, farts are an inevitability of life. Flatulence is the discharge of intestinal gas – a completely normal digestive process. Depending on diet, some people may fart just a few times each day while others may be veritable wind machines, letting one off up to 40 times a day. The quantity and quality of your farts will depend on a range of factors, including how high in fibre your diet is. That being said, excessive flatulence accompanied by other symptoms such as extensive bloating could be a sign of lactose intolerance, short-chain carbohydrate intolerance, and irritable bowel syndrome.

How can you treat it?

If you’re just dealing with garden-variety gassiness, there’s not much to be done apart from perhaps investing in a room deodoriser (or a nose-peg or two for your nearest and dearest). To prevent gassiness caused by a change to a higher-fibre diet, it’s a good idea to introduce additional fibre gradually, allowing your body some time to adjust. But if you suspect you might be dealing with an underlying issue, it’s a good idea to get checked out.

6. Incontinence

What is it?

Incontinence is no fun, unlike the many activities that can lead to it. Sneezing, trampolines, hilarious friends – these are all dangerous if you have a tendency to leak urine or faeces. Incontinence affects millions of people of all ages in Australia and can be caused by everything from having a baby to diabetes, so it really shouldn’t be such a big deal. But because it’s so embarrassing, people may not seek help for something that can, in many cases, be treated effectively.

How can you treat it?

Depending on what’s causing your incontinence, you can use a management plan, medication, pelvic floor muscle exercises, dietary changes or botulinum toxin (Botox) injections. If you want to speak with someone about incontinence before you head to your doctor, you can call the on 1800 330 066.

7. Athlete’s foot

What is it?

Athlete’s foot, another form of tinea, is a fungal infection that likes to live between your toes and on the arch of the foot. You may develop small blisters on your feet, and the skin may become red, moist and itchy. Athlete’s foot is very easy to catch, particularly if you’re living with others, walking around barefoot in a locker room or using the showers at the gym.

How can you treat it?

The best way to treat athlete’s foot is to avoid catching it, meaning you should wear shoes in public areas and thongs in public showers, and not share towels. But if you do pick it up, you can treat it with anti-fungals.

8. Ingrown toenails

What is it?

Ingrown toenails are caused by nails, particularly on the big toe, becoming cracked or frayed and forming sharp edges that push into the skin. As a result, the area can become infected, swollen and painful. Causes include wearing badly-fitting shoes, poor nail-cutting technique or a naturally abnormal nail shape.

How can you treat it?

To avoid getting ingrown nails in the first place make sure you don’t cut nails into the corners and keep them smooth so no spikes are left behind. It’s also important to wear the right size shoes that aren’t too tight. If you do have ingrown nails, you may need to see a doctor or specialist for medication or, in worst-case scenarios, surgery.

9. Dandruff

What is it?

Dandruff is a very common problem affecting roughly half of all people. Skin all over the body, including on the scalp, is constantly being shed and renewed, and when things are running well you won’t notice anything out of the ordinary. But inflammation of the scalp may cause cells to stick together and clump, meaning that when the skin is shed, it becomes visible and unsightly. And before you know it, you’re banishing all your black shirts to the back of the closet.

How can you treat it?

Anti-dandruff shampoo is your friend. Regular washing of the hair using a shampoo that contains zinc pyrithione, zinc omadine, selenium sulphide or piroctone olamine, or in some cases tar-based shampoos, can usually get the situation under control. Interestingly, Better Health Victoria says dandruff sufferers should match their anti-dandruff shampoo and conditioner, as unmatched conditioners may inactivate the active ingredient in the shampoo.

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