Here’s how experts at fashion brands and advocacy groups expect tariffs, policies and material innovations will shape the industry in the year ahead.

Advocates of sustainability in fashion hope for a unified approach, but the reality remains a patchwork. Source: Trellis Group / Sophia Davirro

In 2025, pursuing net zero emissions will preoccupy fashion brands less than struggling to profit in an ultra-competitive market, according to McKinsey & Co. The $1.7 trillion industry’s sustainability professionals are in a bind.

Consumer research claims that Generation Z “cares” about shopping sustainability, but try to prove that when people shop. A carton of eggs often costs more than a T-shirt from Shein, Amazon Basics or Forever 21. Clothes have defied inflation. Expensive clothes with eco-friendly credentials are a tough sell.

So is convincing brands to buy innovative, low-carbon new materials in bulk, if they have to pay pennies more per unit.

The fashion sustainability to-do list is formidable: Slash emissions. Scale low-emissions, high-cost materials. Decarbonize supply chains comprising myriad small businesses, often thousands of miles away. 

The systemic nature of these challenges appears in the trends that Logan Duran, vice president of ESG and sustainability at Coach parent Tapestry, is watching: “Holistic decarbonization strategies that integrate and increase the use of environmentally preferred materials, low-carbon manufacturing, circular business model solutions, and the increased utilization of renewable energy across the entire value chain.”

Here’s what other apparel sustainability advocates shared with Trellis about what may unfold in the year ahead.

Loving to hate fast fashion

“Fast fashion giants like Shein and Temu continue to face criticism regarding overproduction, textile waste and potential labor exploitation,” said Lux Research Senior Analyst Tiffany Hua. “In 2025, I expect the controversy to grow, with calls for disclosures on production limits, implementation of extended producer responsibility, and transparency requirements.”

Even so, Tricia Carey, former chief commercial officer of textile-to-textile startup Renewcell, sees little relief soon. “I do not see the tides changing in 2025 because in general the consumer does not understand the issues existing in the apparel system,” she said.

Downstream effects surface

The effects of fashion’s glut, based on ultrafast production and ever-changing trends, show no signs of abating. Brands, wholesalers and charities ship an enormous amount of unsold, returned or pre-worn clothes to developed nations. This problem has become worse as companies overproduce cheap clothes that only last seven years on average before the consumers casts them off.

What can’t be sold in thrift stores in the U.S. and elsewhere is shipped to developing regions of the world, sometimes known as the Global South. Piles of these clothes pollute beaches in Africa, Chile’s Atacama Desert and other places. In some places, local people have created circular economy marketplaces out of the secondhand garments. The Kantamanto Market in Accra, Ghana, is considered the largest one.

Yet a fire Jan. 2 tore through the market, leaving two-thirds in ruins.

“The response to this crisis will show us how ready the fashion industry is to acknowledge Kantamanto’s essential role within the global secondhand supply chain and within the fashion industry’s circular ambitions,” said Liz Ricketts, co-founder and director of the Or Foundation of Accra, which seeks to “catalyze a justice-led circular economy.” “No community doing such vital work should ever find themselves in such a state of emergency.”

Calls are rising for fashion brands, whose products dominate the markets and dumpsites of this Global South, to extend their responsibility as producers.

“The fact is, there is too much clothing … We need to be prioritizing transparency on production volumes, volume reduction targets, displacement of new clothing with repaired or remanufactured items and setting a floor price for clothing,” Ricketts added.

Circular models continue

Meanwhile, brands as diverse as Patagonia and Dr. Martens continue to advance circularity by operating resale, repair and refurbishment programs.

“In 2025, I expect these programs to become even more integrated into retail strategies where select brands will focus on selling durable apparel and goods,” Hua of Lux said. In addition, brands will struggle with resale strategies when there is a mismatch between product durability and consumer value, she added.

“Brands are increasingly aware of the legislative risks and sourcing volatility presented by conventional ‘take, make, waste’ supply chains and we’ll see more of them utilizing the full suite of levers at their disposal to transform their supply chains to be circular and resilient in 2025,” said Nicole Rycroft, founder and executive director of the anti-deforestation nonprofit Canopy.

Innovators explore new materials

Numerous new fibers are emerging from bio-based and waste sources. Yet mainstreaming these early-stage materials “demands collaboration, strategic investment, and a defined pathway to adoption,” according to Katrin Ley, managing director of Fashion for Good of Amsterdam.

“Innovators like Infinited Fiber, Ambercycle and Circ, among many others, are making significant strides, offering innovations that not only meet performance standards but also integrate into existing supply chains,” she said.

Hua of Lux expects more commercialization of recycled synthetic and cellulosic fibers, especially as recycling operations mature from startups such as Carbios, Reju and Syre.

However, progress needs to happen in traditional materials as well, according to said Beth Jensen, senior director of climate and nature at the nonprofit Textile Exchange. “It is critical for the industry to continue investing in the often less appealing work of transforming existing supply chains — particularly for the materials produced in the highest volumes and with the highest impacts, such as polyester, cotton and leather,” she said.

Calls rise for more policy

What’s fashion’s biggest opportunity for change?

“Hands down, public policy,” said Kathleen Talbot, Reformation chief sustainability officer and vice president of operations. “We cannot drive impact at scale in fashion if we are all working off of a different playbook.”

Rachel Van Metre Kibbe, founder and CEO of American Circular Textiles (ACT), a policy advocacy group in New York City, agreed. “Now is not the time to pull back—it’s the time to double down,” she said.

“If we don’t galvanize in a formal way, state policies could end up working against the industry, and federal policies could leave significant funding opportunities off the table for textiles. With a unified and strategic approach, we can shift the conversation and position domestic manufacturing and circular textiles as central to the future of sustainable manufacturing, domestic economic growth and resilient supply chains.”

Potential Trump tariffs loom

If President-elect Donald Trump imposes tariffs on imports, then expect sourcing shifts, according to Robert Antoshak, a Nashville-based partner at the Gherzi Textil Organization. “So you’ll be dealing with maybe different countries, different suppliers, different standards for sustainability,” he said.

The “America First” approach may also close the de minimis loophole, which has allowed fast fashion brands to ship from abroad in quantities under $800 to escape duties or taxes.

That could help level the playing field for domestic manufacturers, but only if paired with investments in domestic capacity to handle increased demand and build sustainable supply chains, according to Kibbe of ACT.

Domestic businesses are squeezed

“This path is not easy in an industry that often prioritizes the lowest price while overlooking people and planet,” said Eric Henry, president of TS Designs in Burlington. North Carolina. His Solid State Designs brand touts natural fabrics and dyes and a transparent supply chain. Many domestic apparel makers went out of business or moved production overseas in 2024, he noted.

“In response, we pivoted last year to focus on building mini domestic supply chains, diversifying our apparel production beyond just T-shirts … Looking ahead to 2025, we are continuing to develop new products, including expanded T-shirt styles as well as sweaters and sweatshirts. By prioritizing U.S. sourcing and manufacturing, we can develop products more efficiently, avoiding the global race to chase cheaper prices.”

“It’s critical that we explore ways to reinvest funds collected from [potential] tariffs into incentives for reshoring and onshoring,” said ACT’s Kibbe. “Without this, we risk being left “off the menu” once again—uncompetitive with regions that are prioritizing textiles.”

New regulations bring business impacts

“I don’t think this administration is going to lose any sleep over sustainability,“ Gherzi Textil’s Antoshak said of Trump’s second presidency. Brace for a potential accelerated erosion of EPA standards and enforcement, and a general “kicking to the curb” of sustainability initiatives, he added.

“Geo-politics across every continent make global trade unpredictable for planning,” said Carey, formerly of Renewcell. “Adding to this are the legislative shifts such as the UFLPA (Uyghur Forced Labor Prevention Act) and the (EU’s new Corporate Sustainability Reporting Directive) CSRD pushing the industry towards higher transparency and traceability. It all comes down to systems change of a fragmented global industry.”

Large companies in Europe are preparing their first reports, about 2024, to satisfy the CSRD. In addition, the EU’s Corporate Sustainability Due Diligence Directive (CSDDD) and Ecodesign for Sustainable Products Regulation (ESPR) went live last summer. As a result, companies will need to execute supply chain due diligence, satisfy new reporting requirements and reduce hazardous chemicals.  

They will also need to prepare for California’s Responsible Textile Recovery Act, taking effect in 2026. The first U.S. extended producer responsibility (EPR) law requires textile and apparel companies to address end-of-life issues.

In New York, a law that went into effect Jan. 1 began banning new apparel with PFAS “forever chemicals” from being sold in the state. California companies are struggling to meet a similar rule there that kicked off in 2024.

Regulatory momentum around textile waste, extended producer responsibility (EPR) rules and chemicals will continue globally, according to several experts.

Scope 3 emissions focus sharpens

More than half of major brands have committed to science-based targets. Among them, 96 percent of emissions derive from Scope 3, mostly purchased goods and services.

“Keep eyes peeled for investment by apparel brands in the Global South via initiatives to target Scope 3 emissions,” Lewis Perkins, president at San Francisco’s Apparel Impact Institute (AII), said. “In 2024, we saw major players step up. For example, Bestseller and H&M are jointly financing Bangladesh to build its first offshore wind farm, which will increase clean energy capacity and support regional suppliers in transitioning to greener energy sources.”

“A significant proportion of textile suppliers are small and medium-sized enterprises that struggle with their cash flow, aren’t considered creditworthy and don’t have access to loans,” he added. “This is where brands must lead, offering direct funding, co-investment models, and facilitating access to affordable financing solutions.”

Looking for hidden gem destinations? Check out these 8 off the beaten track countries to visit.

While the crowds flock to Thailand or London, there are many off the beaten track travel destinations around the world where you can have a great vacation & authentic experience without tons of tourists. From the spectacular Uyuni salt flats in Bolivia to hidden beaches in Albania to the Northern Lights and dog sledding in northern Finland, here are our top picks for underrated countries to visit in 2025.

1. Bolivia: Hidden Gem Destination in Latin America

• Spectacular Uyuni Salt Flats, magical Lake Titicaca, & Amazon Rainforest. Very affordable country.
• Go to Bolivia if you like: Peru, Yellowstone, natural wonders, Crater Lake, Amazon rainforest, Brazil, Latin American culture, Pisco Sours.

Bolivia is teeming with culture and natural wonders, yet it’s much more affordable than most other countries in Latin America and feels very off the beaten path. It’s the cheapest country to see the Amazon rainforest, and then it also has the stunning Uyuni Salt Flats, Lake Titicaca, hiking in the Andes mountains, and very friendly people. It’s also the home to empanadas, fascinating Andean culture, a coca museum (!), and vibrant La Paz city. We’ve traveled to several Latin American countries, but we especially loved Bolivia for its charm and hidden gem feeling. We would go back in a heartbeat.

Top things to do in Bolivia:

The Uyuni Salt Flats (Salar de Uyuni) (see photo above) and surrounding red lakes, lagoons, moon-like landscapes, and geysers feel out of this world. There are 2 main options for seeing the salt flats and the area:

1. Do a day trip from Uyuni. This is a great option if you don’t have a ton of time. This is a reliable day trip tour that I recommend. You get to tour the salt flats in a 4×4, visit the Isla Incahuasi island, & take amazing photos. If you’re in La Paz & want to do the whole thing in one day, this is a good tour from a reliable company.
2. Do a 3 to 5 day trip from Uyuni. The 3-5 day trip from the Uyuni salt flats to San Pedro de Atacama in Chile is a magical, once in a lifetime experience. You need to book a 4×4 tour company to take you on this trip. We recommend this tour for the 5-day option. Just note that the second night for EVERY tour that goes through here is in a cold hotel, so bring a warm jacket and hat.
3. You can also visit the area the other way around, from San Pedro de Atacama in Chile to Uyuni (we did).

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🏙️ The City of La Paz is teeming with life as well. Visit the Plaza San Francisco and the Basilica and monastery. It’s an excellent place for people watching and seeing the frescos and carvings. Try some of Bolivia’s best food & cocktails at Yati or a gourmet meal at Mi Chola.

More things to do in Bolivia:

• 💦 Sapphire blueLake Titicaca (see photo below). The gorgeous blue lake, which borders Peru, is definitely worth a trip. The best way to visit Titicaca is to go to Copacabana (not the one in Brazil), which is a charming Bolivian town on the lake that’s a 3 hour bus or car ride from La Paz.
  • 🛥️ Option 1: Day trip. You can do this as a day trip from La Paz, which takes you to the lake and the lovely Isla del Sol (see below) & back. This is a good day trip tour we recommend.
  • 🛥️ Option 2: Stay in Copacabana. You can also stay a couple of days at the lake. Take a boat ride to the charming Isla del Sol, where you can hike around, and enjoy a pisco sour when you get back (they’re very good).
    • 🛌 Where to stay: We really LOVED this hotel, Las Olas (see below) there that has individual houses with suites and huge windows that look onto Lake Titicaca — it’s where we got engaged!

Destination nameCheck-in dateCheck-out dateSearch

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• 🌳 Amazon rainforest: Bolivia may be the easiest and cheapest way to see the Amazon rainforest.
  • You need to first get to Rurrenabaque, from which you can easily book tours to the Pampas (where you can see alligators and squirrel monkeys) or the jungle. It’s much cheaper than if you book the same experience in Brazil.

🔥 Hot tip: Bring layers of clothing. The high altitude means that it can be warm in the sunny daytime, but very cold at night.

• ✈️ Getting there: You need a visa in order to travel to Bolivia, but it’s easy to get in advance at a Bolivian embassy. There are direct flights from New York to La Paz, which is is an overnight 10 hour, 45 minute flight.

Getting around Bolivia: You can take buses to Lake Titicaca (Copacabana), Uyuni, or Rurrenbaque, or internal flights to Uyuni (around $125-150) or Rurrenbaque. Local buses to Copacabana cost around $3 and depart throughout the day from the La Paz General Cemetery. Direct buses depart twice daily (8am and 1pm) from from La Paz central bus terminal and cost around $7.

🔥 Hot tip: If you’re planning to visit any of these countries as a solo traveler, check out Maddie’s great tips of how to prepare.

2. Uganda: One of the Best Hidden Travel Gems in Africa

• Fantastic safaris, gorilla trekking, hike with white rhinos, good weather year-round, and extremely friendly.
• Go to Uganda if you like: Kenya, safaris, warm weather year-round, gorillas, Crater Lake, mountain hiking.

While everyone goes to Kenya or South Africa to safari, or maybe Tanzania, almost no one visits Uganda comparatively. And yet…. Uganda is less expensive, its national parks are under visited but amazing, you can do gorilla trekking, and the people there are extremely friendly. I daresay, maybe the friendliest on earth. Yes, I’m a bit biased since I lived there for 2 1/2 years, but it is a wonderful place & a very underrated country to visit in Africa.

Best things to do in Uganda:

• 🦁 Visit Kidepo National Park, where you can hear lions roaring at night & see cheetahs, giraffes, elephants, buffalos, & more. Kidepo gets far fewer visitors than Uganda’s other national parks, so you get a more up-close, authentic experience.
• 🦍 Go mountain gorilla trekking in Bwindi Impenetrable Forest or Mgahinga National Park in southwestern Uganda. This is a really special experience, as you track the gorillas as they move around in the dense mountain forest. Mgahinga receives fewer visitors, so we recommend that park a bit more. You’ll need to book ahead of time, as this is a popular activity.
  • If you want to do a tour, the one below is great, and we recommend it. If you want to do arrange it yourself, you can also do that. Bea Adventurous recently did the Bwindi trip & has a great blog on how to do it.

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More things to do in Uganda:

• 🦏 Walk around with white rhinos. A hidden gem is the Ziwa Rhino Sanctuary, one of the very few places in the world where you can track rare white rhinos in a sanctuary. If you’re in Kampala, the tour below is a great way to do this.

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• Relax on Lake Bunyonyi, a magical blue lake where you can paddle around in a dugout canoe, relax, and stay in a small resort. One of the deepest lakes in Africa, Bunyonyi is in Southwestern Uganda near the gorilla trekking sites, so you can combine the two activities.
• ⛰ Hike Mt. Elgon, a beautiful volcanic mountain that you can trek for 4 to 5 days, sleep in a cave under a waterfall, and explore the volcanic caldera. Sasha did this and it was a fantastic experience — we barely saw any other people. This is a very underrated, wonderful outdoor adventure that few people do in Uganda. Combine this with nearby Sipi Falls, a 225 foot (75m) waterfall in a spectacular setting. You need to book guides & porters with the Ugandan Wildlife Authority.

🔥 Hot Tip: Combine mountain gorilla tracking in southwestern Uganda with a visit to charming Lake Bunyonyi. And don’t sleep on Kampala – it’s a vibrant city with many fun bars, world class Indian food and local roasted pork.

• ✈️ Getting There: You now need to get a Ugandan visa in advance, but you can get one online fairly easily. There are direct flights to Entebbe, Uganda from London, Dubai, Amsterdam, and other cities.

3. Albania: A top European Underrated Country to Visit

• Think Croatia’s incredible coast & nature but at 1/3 the price.
• Go to Albania if you like: Italy, Croatia, beautiful beaches, fjords, grilled meats, European history, pristine Alpine lakes, friendly Balkan culture.

Albania is one of the more off the beaten track places in Europe, yet it offers almost all of what Croatia does (and in some ways more) but at a fraction of the cost. It’s a quite friendly country and one that you feel like you could stay in for a long time, between the beaches, mountains, and very affordable prices. And it definitely has the off the beaten path feeling: Albania receives less than half the number of tourists of Croatia. It’s truly one of the best hidden travel gems in Europe.

Top things to do in Albania:

• 🏖 Long, white sandy beaches: Three beach towns we recommend are Sarandë, Dhërmi, and Ksamil.
  • Sarandë has excellent food and rocky cliffs along with a good beach. You can even take a ferry to the Greek island of Corfu for the day! Dhërmi has both excellent beaches and a charming Byzantine town.

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More things to do in Albania:

• 🚗 Go for a scenic drive: The Llogara Pass (pictured) is an out of this world drive in the mountains and water through the Llogara National Park.

• ⛰ Go hiking: Northern Albania is SPECTACULAR for hiking. The center is Theth, a town surrrounded 360 degrees by mountains. The Theth Waterfall, Valbona Valley National Park, the Blue Eye, and the famous Valbona-Thethi hike are all amazing.
• ⛰ Take a guided tour: This tour to the Albanian Alps is awesome. You get picked up in Tirana and then go to Komani Lake, Valbona Valley, and Thethi National Park. Totally recommend it to get in the mountain highlights!

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🔥 Hot Tip: Albania is NOT in the EU Schengen Zone, so it’s perfect to visit if you’re doing long-term travel in Europe and need to get out of the Schengen for 3 months.

✈️ Getting there & visa: No visa is needed U.S., U.K., or E.U. member country citizens.

• Book a flight to Albania below. Direct flights from New York to Tirana, Albania will resume in 2025 with Air Albania.
• You can also fly to another major European city and take a discount airline — several offer cheap flights, including Wizz Air, Ryan Air, Easy Jet, and others. You need a car to explore the country when you get there.

4. Ecuador: Underrated Country to Visit in Latin America with Mountain Climbing, the Galapagos…

• Climb some of the world’s highest mountains without needing special training, see the Amazon rainforest, or scuba dive in the Galapagos.
• Go to Ecuador if you like: mountain hiking and climbing, the Rockies, Sierra Nevada, Alps, the Caribbean, scuba diving, sea life, the Amazon rainforest, exotic bird watching, Costa Rica.

Ecuador kind of has it all — from scuba diving in the Galapagos Islands to high peak mountain climbing in the Andes to jungle adventures in the Amazon to beach towns on the Pacific. We really loved the fact that the capital Quito is surrounded by both high mountains and the rainforest, meaning you can do day trips from the city to hike gorgeous peaks and explore the jungle. And it’s still fairly off the beaten track, so enjoy it while that lasts!

Top things to do in Ecuador:

• 🌳 Rainforest/jungle adventure: There are amazing rainforests just a couple of hours from Quito that have jungle hikes with beautiful waterfalls and gorgeous tropical birds. You can take a day trip from Quito, this is a great, affordable tour that we did that does that. Or you can…
  • Do a 3-day trip to the Amazon rainforest, which is a once-in-a-lifetime experience. We recommend the tour below, where you get to stay in a really cool Amazon lodge in the jungle, and hike around with a local guide. The guides, Bryan and Carlos, do a fantastic job, and we recommend them.
• Galapagos Islands: Where to begin? The Galapagos is a world wonder. Go scuba diving, see giant tortoises, swim at beautiful beaches, and hike the Sierra Negra volcano.

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More things to do in Ecuador:

• ⛰ Mountain hiking and climbing in the Andes:book a mountain guide and hike high Andes mountains within reach of Quito (we booked this one and highly recommend them). This is a wonderful experience — we hiked four mountains and made it to the top of three.
  • Keep in mind that the altitude is high — all above 10,000 feet, e.g. with Cotopaxi at 19,300 feet. So you need to take time to acclimatize. We failed in our final summit attempt at Cotopaxi (but had a blast). And we did make it to the top of a 17,500-foot peak called Iliniza Norte (pictured above), which was an incredible experience.
• Explore Quito:Old Quito is charming with its historic churches and delicious food. The tour below is great & you get to see tons of the city!
  • See the Quilotoa Crater, which is such an amazing lake in a crater. This is a great guided tour to see it.
  • Eat delectable soups — e.g. at Las Sopas de Siempre — and delicious local fruits.
  • Ride the Teleferico to get a great view of the city.

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🔥 Hot Tip: Combine an amazing scuba diving/snorkeling and island experience on the Galapagos with mountain trekking in the Andes.

🔥 Hot Tip 2: Make sure you allow enough time for acclimatization — a couple of days in Quito at least — if you plan to do mountain climbing.

• ✈️ Getting there: No visa is needed. There are direct flights to Quito from Atlanta, Miami, and Houston in the US.

5. Ethiopia: One of the Most Underrated Countries to Visit in Africa

• Fascinating castles & rock hewn churches, a volcano you can hike to, delicious food, fantastic local jazz.
• Go to Ethiopia if you like: visiting historic places, particularly ancient churches, Israel, adventure travel, Yellowstone, hiking, spicy food, good coffee.

Ethiopia offers a fascinating, unique travel experience, and has far fewer tourists than South Africa or Kenya. Its historic rock-carved churches, castles, and natural wonders like geysers are completely different from other parts of Africa. And the delicious food and coffee… We’ve toured the country several times together, and Megnote is originally from Ethiopia. Here are some of our top recommendations for this hidden travel gem.

Top experiences in Ethiopia:

• Lalibela: The 14th century churches rock-hewn in the northern city of Lalibela, a UNESCO World Heritage site, are an architectural wonder and are magical to see. They’re still active, so you can see a service & even take a tour from a local priest.

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More things to do in Ethiopia:

• Danakil Depression: The 3-day tour of the Danakil in Afar in the north is truly spectacular, making Ethiopia one of the most underrated countries to visit.
  • 🌋 It includes a volcano trek — the closest you can get to an active lava lake in the world.
  • Yellowstone-like geysers: Danakil also has a geyser/hydrothermal system analogous to Yellowstone called Dallol, salt flats, and a visit to a fascinating “salt mine” where locals trek with a camel caravan for a week to gather salt from a lake.
  • 🚗 Recommended tour: You have to book a guide (with a land cruiser) to see these areas because of permits, etc. We had a wonderful experience with this tour and recommend it. It got great reviews and did not disappoint. Day 1 takes you to the salt lake and hot springs. Then on Day 2 you do the amazing trek to the volcano. And then on Day 3 you see the totally unique camel caravans & salt “mine.” It’s about $500 per person, which includes accommodation and meals.

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• ⛰ Bale Mountains National Park: beautiful 4,000 meter mountains, glacial lakes, and the lovely Bale Mountain Lodge to stay in the park and have cocktails and watch the sunset.

🔥 Hot Tip: The tour of the Danakil Depression is one that you’ll never forget — it’s truly out of this world. The tours now leave from Semera instead of Mekelle.

🔥 Hot Tip 2: Save a couple of days to explore Addis Ababa — there’s great local jazz, fun bars, good new museums and parks, a good new zoo. Read more on our underrated cities blog.

• ✈️ Getting there: You now need to get an Ethiopia visa online in advance if you’re not from another African country ($50), but this actually makes arrival at Addis Ababa airport much easier. Ethiopian Airlines offers direct flights from many locations, and it’s a decent airline.

6. Finland: Northern Europe’s Most Underrated Country to Visit

• Highlights: See the northern lights without the crowds, have an authentic sauna experience, & watch reindeer racing.
• Go to Finland if you like: Iceland, Northern Lights, architecture, Norway, saunas, Marimekko design, lake retreats, cross-country skiing.

While the crowds flock to the Norwegian fjords or Stockholm, Finland remains a fascinating, underrated country to visit among the Nordic countries. We’ve been to Finland twice and really liked soaking up both the Nordic culture and quiet, pristine nature. See the Northern Lights (Aurora Borealis) in a much less touristy environment than Iceland, relax at an outdoor sauna and dip in a nearby lake, experience authentic Finnish culture, go dog-sledding, or go cross-country skiing.

The word sauna is actually Finnish, and going to an outdoor savusauna (smoke sauna) is a real highlight, including dipping in a frozen pond between sessions. We’ve been to Finland twice and really liked soaking up both the Nordic culture and quiet, pristine nature.

Top things to do in Finland:

• Explore Helsinki: Helsinki is a fun city with great bars and restaurants, excellent fish, a world class art museum, and fascinating architecture and design scene.
  • ☕️ Helsinki also has some of the best coffee we’ve ever had. Our favorite was Helsingin Kahvipaahtimo, but this coffee shop was a close second, or try these other very good cafes in Helsinki.
• 🍽 Sample Finnish cuisine. For restaurants in Helsinki, we recommend:
  • 🍽 The authentic Finnish Restaurant Saaga, which has delicious reindeer, fish, and a cosy all-wood atmosphere.
  • 🍽 For a fancier restaurant, Finnish specialty Kultá is fantastic, with 5 course meals & a world class wine list.

More things to do in Finland:

• Try a “smoke sauna”: Go to the smoke sauna (savusauna) experience just outside Helsinki at Kuusijärvi in Vantaa. It’s phenomenal — you’re in the woods, you sit in a hot smoky sauna (not dangerous) and then dip in a cold lake and swap out. And it’s not expensive, only 13 euros per person.
• See the Northern Lights: Skip the rather touristy Rovaniemi and take an internal flight to Ivalo, where you can do dog sledding, see the northern lights, do cross-country skiing, and watch reindeer races without large crowds of people. See our blog on the Ivalo experience here.

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🔥 Hot tip: Consider going in March or April when you can still see the Aurora and experience snow and winter but without the bone chilling cold or darkness.

• ✈️ Getting There: Finland is part of the EU Schengen zone. Book a Finnish Air direct flight to Helsinki from New York, Chicago, and LA.

7. Tanzania: Hidden Beaches, Safari, & Mt. Kilimanjaro

• Go to Tanzania if you like: Kenya, South Africa, safaris, Caribbean beaches, Hawaii, mountain climbing, Ecuador, Switzerland.

When I (Sasha) lived in Uganda, I would always tell people to visit Tanzania. We’ve traveled there several times ourselves, both by road and plane, and loved the combination of beach, safari, mountains, and friendly people. And it definitely felt less touristy than neighboring Kenya. The spectacular beaches and vibrant Swahili culture are fantastic.

Best things to do in Tanzania:

• 🏖 Zanzibar beaches: This is one of our favorite islands in the world — we’ve been 4 times. There are gorgeous beaches, and our top recommendations are Mtende and Paje, which are not so touristy and have gorgeous water. See our more detailed blog about Zanzibar’s best beaches here.
  • 🤿 The scuba diving is top notch here, and at certain times of the year you can see whale sharks (not dangerous) and sea turtles. See our beaches blog for our recs on the best scuba diving experiences.
• ⛰ Mt. Kilimanjaro: Kili is the highest mountain in Africa. You can hike to the top without technical mountaineering skills.
  • The normal trek takes 5-7 days. Don’t do it in fewer days than that because you need to properly acclimatize. Otherwise you risk getting altitude sick and have to head down the mountain instead of summiting.
  • Recommended guide: This is a really good 7-day guided tour that I recommend. The price is reasonable, the food that the guides cook is quite good, and the guides are entertaining. Most importantly, the full week allows for you to have fun while acclimatizing, instead of struggling with altitude issues.

More things to do in Tanzania:

• 🦁 Safari: Tanzania has arguably the world’s best safari park in the Serengeti.
  • The best time to go is the Wildebeest Migration, which is usually in late May or June, but that’s also when big crowds come to the park, so that’s a tradeoff to consider.
• Zanzibar town(aka Stone town): is also fascinating, with small, windy streets. It’s worth it for the doors alone (see below, photo by Patricia Hokororo).
  • Take a spice tour, a 1 to 2 hour tour where you see & sample the plants that make spices such as cloves, lemongrass, etc. Sensory memory of a lifetime!! We recommend the one below.
  • 🛏️ Stay at the wonderful Emerson on Hurumzi hotel (formerly Emerson and Green). It’s one of the most memorable hotels we’ve ever stayed at in the world, with completely unique rooms, including breakfast on your own private balcony overlooking the town.

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8. Montenegro: Underrated Southern European Destination

• Highlights: Norway-like fjords, some of Europe’s best national parks, & lovely beach towns.
• Go to Montenegro if you like: Norway, Croatia, Italy, beautiful beaches, fjords, grilled meats, European history, pristine Alpine lakes, friendly Balkan culture.

Montenegro, mostly unknown to the outside world, has incredible nature, with mystical fjords, crystal clear beaches, mountains just next to the sea, and charming historic towns. It isn’t as cheap as Albania (but still less than Croatia), but it is charm, friendly people, much smaller crowds, and gorgeous nature make it a lovely place to vacation or spend an extended period. Montenegro is starting to become not as off the beaten path as before, so go soon before it gets off the hidden travel gem list!

Top things to do in Montenegro:

• Gorgeous Lake Kotor in the mountains is a highlight, with an wonderful walking area in the old city of Kotor and water activities such as boating and paddleboarding on the lake.
• ⛰ Durmitor National Park is an excellent destination for hiking and exploring nature, or white water rafting. The great tour below takes you to the park and the wonderful Ostrog Monastery.

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More things to do in Montenegro:

• 🏖 The coast, just down from Croatia, is phenomenal as well, including Ulcinj, which has a lovely old town with cobblestone streets and isn’t as crowded as other cities. Sveti Stefan (pictured) is one lovely spot that’s worth exploring — it’s a bit of a magical place. If you’re not staying there, you need to reserve a spot at one of the restaurants.
• 🏖 The famous beach town of Budva is awesome for nightlife, partying, and restaurants if you are looking for that, and has beautiful, if busy, beaches at Kamenovo, Jaz, and Becici.

🔥 Hot Tip: Like Albania, Montenegro is NOT in the EU Schengen Zone, so it’s practical to visit if you’re doing long-term European travel and need to exit the Schengen for 3 months.

• ✈️ Getting There: No visa is needed for for citizens of the U.S., U.K., or E.U. countries. There are no direct flights from the U.S. to Podgorica, Montenegro’s capital, but you can either
• Fly to Dubrovnik, Croatia and drive 2 hours from Dubrovnik to Budva; or
• Fly to another major European city and take a discount airline — several offer cheap flights to Budva, including Wizz Air, Ryan Air, Easy Jet, and others. I highly recommend renting a car to explore the country when you get there because public transport isn’t the best in Montenegro.

AI is constantly changing our world. Here are just a few ways AI will influence our lives.

Innovations in the field of artificial intelligence continue to shape the future of humanity across nearly every industry. AI is already the main driver of emerging technologies like big data, robotics and IoT, and generative AI has further expanded the possibilities and popularity of AI. 

According to a 2023 IBM survey, 42 percent of enterprise-scale businesses integrated AI into their operations, and 40 percent are considering AI for their organizations. In addition, 38 percent of organizations have implemented generative AI into their workflows while 42 percent are considering doing so.

With so many changes coming at such a rapid pace, here’s what shifts in AI could mean for various industries and society at large.

More on the Future of AICan AI Make Art More Human?

The Evolution of AI

AI has come a long way since 1951, when the first documented success of an AI computer program was written by Christopher Strachey, whose checkers program completed a whole game on the Ferranti Mark I computer at the University of Manchester. Thanks to developments in machine learning and deep learning, IBM’s Deep Blue defeated chess grandmaster Garry Kasparov in 1997, and the company’s IBM Watson won Jeopardy! in 2011.  

Since then, generative AI has spearheaded the latest chapter in AI’s evolution, with OpenAI releasing its first GPT models in 2018. This has culminated in OpenAI developing its GPT-4 model and ChatGPT, leading to a proliferation of AI generators that can process queries to produce relevant text, audio, images and other types of content.   

AI has also been used to help sequence RNA for vaccines and model human speech, technologies that rely on model- and algorithm-based machine learning and increasingly focus on perception, reasoning and generalization. 

How AI Will Impact the Future

Improved Business Automation 

About 55 percent of organizations have adopted AI to varying degrees, suggesting increased automation for many businesses in the near future. With the rise of chatbots and digital assistants, companies can rely on AI to handle simple conversations with customers and answer basic queries from employees.

AI’s ability to analyze massive amounts of data and convert its findings into convenient visual formats can also accelerate the decision-making process. Company leaders don’t have to spend time parsing through the data themselves, instead using instant insights to make informed decisions.

“If [developers] understand what the technology is capable of and they understand the domain very well, they start to make connections and say, ‘Maybe this is an AI problem, maybe that’s an AI problem,’” said Mike Mendelson, a learner experience designer for NVIDIA. “That’s more often the case than, ‘I have a specific problem I want to solve.’”

More on AI75 Artificial Intelligence (AI) Companies to Know

Job Disruption

Business automation has naturally led to fears over job losses. In fact, employees believe almost one-third of their tasks could be performed by AI. Although AI has made gains in the workplace, it’s had an unequal impact on different industries and professions. For example, manual jobs like secretaries are at risk of being automated, but the demand for other jobs like machine learning specialists and information security analysts has risen.

Workers in more skilled or creative positions are more likely to have their jobs augmented by AI, rather than be replaced. Whether forcing employees to learn new tools or taking over their roles, AI is set to spur upskilling efforts at both the individual and company level.     

“One of the absolute prerequisites for AI to be successful in many [areas] is that we invest tremendously in education to retrain people for new jobs,” said Klara Nahrstedt, a computer science professor at the University of Illinois at Urbana–Champaign and director of the school’s Coordinated Science Laboratory.

Data Privacy Issues

Companies require large volumes of data to train the models that power generative AI tools, and this process has come under intense scrutiny. Concerns over companies collecting consumers’ personal data have led the FTC to open an investigation into whether OpenAI has negatively impacted consumers through its data collection methods after the company potentially violated European data protection laws. 

In response, the Biden-Harris administration developed an AI Bill of Rights that lists data privacy as one of its core principles. Although this legislation doesn’t carry much legal weight, it reflects the growing push to prioritize data privacy and compel AI companies to be more transparent and cautious about how they compile training data.      

Increased Regulation

AI could shift the perspective on certain legal questions, depending on how generative AI lawsuits unfold in 2024. For example, the issue of intellectual property has come to the forefront in light of copyright lawsuits filed against OpenAI by writers, musicians and companies like The New York Times. These lawsuits affect how the U.S. legal system interprets what is private and public property, and a loss could spell major setbacks for OpenAI and its competitors. 

Ethical issues that have surfaced in connection to generative AI have placed more pressure on the U.S. government to take a stronger stance. The Biden-Harris administration has maintained its moderate position with its latest executive order, creating rough guidelines around data privacy, civil liberties, responsible AI and other aspects of AI. However, the government could lean toward stricter regulations, depending on changes in the political climate.  

Climate Change Concerns

On a far grander scale, AI is poised to have a major effect on sustainability, climate change and environmental issues. Optimists can view AI as a way to make supply chains more efficient, carrying out predictive maintenance and other procedures to reduce carbon emissions. 

At the same time, AI could be seen as a key culprit in climate change. The energy and resources required to create and maintain AI models could raise carbon emissions by as much as 80 percent, dealing a devastating blow to any sustainability efforts within tech. Even if AI is applied to climate-conscious technology, the costs of building and training models could leave society in a worse environmental situation than before.

Accelerated Speed of Innovation

In an essay about the future potential of AI, Anthropic CEO Dario Amodei hypothesizes that powerful AI technology could speed up research in the biological sciences as much as tenfold, bringing about a phenomenon he coins “the compressed 21st century,” in which 50 to 100 years of innovation might happen in the span of five to 10 years. This theory builds on the idea that truly revolutionary discoveries are made at a rate of maybe once per year, with the core limitation being a shortage of talented researchers. By increasing the cognitive power devoted to developing hypotheses and testing them out, Amodei suggests, we might close the time gap between important discoveries like the 25-year delay between CRISPR’s discovery in the ‘80s and its application to gene editing.

What Industries Will AI Impact the Most? 

There’s virtually no major industry that modern AI hasn’t already affected. Here are a few of the industries undergoing the greatest changes as a result of AI.
 

AI in Manufacturing

Manufacturing has been benefiting from AI for years. With AI-enabled robotic arms and other manufacturing bots dating back to the 1960s and 1970s, the industry has adapted well to the powers of AI. These industrial robots typically work alongside humans to perform a limited range of tasks like assembly and stacking, and predictive analysis sensors keep equipment running smoothly. 

AI in Healthcare

It may seem unlikely, but AI healthcare is already changing the way humans interact with medical providers. Thanks to its big data analysis capabilities, AI helps identify diseases more quickly and accurately, speed up and streamline drug discovery and even monitor patients through virtual nursing assistants. 

AI in Finance

Banks, insurers and financial institutions leverage AI for a range of applications like detecting fraud, conducting audits and evaluating customers for loans. Traders have also used machine learning’s ability to assess millions of data points at once, so they can quickly gauge risk and make smart investing decisions. 

AI in Education

AI in education will change the way humans of all ages learn. AI’s use of machine learning, natural language processing and facial recognition help digitize textbooks, detect plagiarism and gauge the emotions of students to help determine who’s struggling or bored. Both presently and in the future, AI tailors the experience of learning to student’s individual needs.

AI in Media

Journalism is harnessing AI too, and will continue to benefit from it. One example can be seen in The Associated Press’ use of Automated Insights, which produces thousands of earning reports stories per year. But as generative AI writing tools, such as ChatGPT, enter the market, questions about their use in journalism abound.

AI in Customer Service

Most people dread getting a robocall, but AI in customer service can provide the industry with data-driven tools that bring meaningful insights to both the customer and the provider. AI tools powering the customer service industry come in the form of chatbots and virtual assistants.

AI in Transportation

Transportation is one industry that is certainly teed up to be drastically changed by AI. Self-driving cars and AI travel planners are just a couple of facets of how we get from point A to point B that will be influenced by AI. Even though autonomous vehicles are far from perfect, they will one day ferry us from place to place.

https://www.youtube.com/embed/eXdVDhOGqoE?autoplay=0&start=0&rel=0Sasha Luccioni discusses the real reasons why AI is dangerous. | Video: TED

Risks and Dangers of AI

Despite reshaping numerous industries in positive ways, AI still has flaws that leave room for concern. Here are a few potential risks of artificial intelligence.
 

Job Losses 

Between 2023 and 2028, 44 percent of workers’ skills will be disrupted. Not all workers will be affected equally — women are more likely than men to be exposed to AI in their jobs. Combine this with the fact that there is a gaping AI skills gap between men and women, and women seem much more susceptible to losing their jobs. If companies don’t have steps in place to upskill their workforces, the proliferation of AI could result in higher unemployment and decreased opportunities for those of marginalized backgrounds to break into tech.

Human Biases 

The reputation of AI has been tainted with a habit of reflecting the biases of the people who train the algorithmic models. For example, facial recognition technology has been known to favor lighter-skinned individuals, discriminating against people of color with darker complexions. If researchers aren’t careful in rooting out these biases early on, AI tools could reinforce these biases in the minds of users and perpetuate social inequalities.

Deepfakes and Misinformation

The spread of deepfakes threatens to blur the lines between fiction and reality, leading the general public to question what’s real and what isn’t. And if people are unable to identify deepfakes, the impact of misinformation could be dangerous to individuals and entire countries alike. Deepfakes have been used to promote political propaganda, commit financial fraud and place students in compromising positions, among other use cases. 

Data Privacy

Training AI models on public data increases the chances of data security breaches that could expose consumers’ personal information. Companies contribute to these risks by adding their own data as well. A 2024 Cisco survey found that 48 percent of businesses have entered non-public company information into generative AI tools and 69 percent are worried these tools could damage their intellectual property and legal rights. A single breach could expose the information of millions of consumers and leave organizations vulnerable as a result.  

Automated Weapons

The use of AI in automated weapons poses a major threat to countries and their general populations. While automated weapons systems are already deadly, they also fail to discriminate between soldiers and civilians. Letting artificial intelligence fall into the wrong hands could lead to irresponsible use and the deployment of weapons that put larger groups of people at risk.  

Superior Intelligence

Nightmare scenarios depict what’s known as the technological singularity, where superintelligent machines take over and permanently alter human existence through enslavement or eradication. Even if AI systems never reach this level, they can become more complex to the point where it’s difficult to determine how AI makes decisions at times. This can lead to a lack of transparency around how to fix algorithms when mistakes or unintended behaviors occur. 

“I don’t think the methods we use currently in these areas will lead to machines that decide to kill us,” said Marc Gyongyosi, founder of Onetrack.AI. “I think that maybe five or 10 years from now, I’ll have to reevaluate that statement because we’ll have different methods available and different ways to go about these things.”

Your mental wellbeing is the unique way that you handle your emotions, respond to stress, and is determined by your general outlook on life.  Research supports the idea that having a healthy sense of mental wellbeing has many benefits.  It allows us to experience enjoyment in life, promotes resilience in difficult situations, set and fulfil goals, as well as build and maintain relationships.

Stress, however, is a normal part of life.  No matter how much we may wish for a stress-free life, stress is a natural human response that is necessary and ever present. In small amounts, stress (such as having a deadline) can improve mental wellbeing, by boosting productivity, alertness, and energy levels.  However, when our experience of stress becomes prolonged or greater than our ability to cope with, it can be physically and mentally draining. Chronic stress can have overwhelming consequences on your mind and body.

What is Burnout?

Burnout is a state of complete mental, physical, and emotional exhaustion.  If you are experiencing burnout, you may notice it is difficult to engage in activities you normally find meaningful.  You may no longer care about the things that are important to you or experience an increasing sense of hopelessness.

Signs and symptoms of burnout may include:

Physical symptoms

• Headaches
• Stomachaches/intestinal issues
• Fatigue
• Frequent illness
• Changes in appetite/sleep.

Emotional symptoms

• Helplessness
• Cynicism
• Sense of failure or self-doubt
• Decreased satisfaction
• Feeling detached or alone in the world
• Loss of motivation.

Behavioural signs

• Reduced performance in everyday tasks
• Withdrawal or isolation
• Procrastination
• Outbursts
• Using substances to cope.

Causes of Burnout

Burnout is not caused solely by stressful work environments or too many responsibilities.  It can be experienced by anyone with prolonged levels of chronic stress and pressure causing overwhelm as work or home demands.

Factors that contribute to burnout include:

Work-related causes

• Having little or no control over your work
• Lack of recognition
• Overly demanding job expectations
• Monotonous or unchallenging work
• Chaotic or high-pressure environment.

Lifestyle causes

• Working too much, without socialising or relaxing
• Lack of close, supportive relationships
• Too many responsibilities, without enough help
• Not enough sleep.

Personality traits

• Perfectionistic tendencies
• Pessimistic view of yourself and the world
• Need to be in control
• High achieving in nature.

Regaining balance in your life

Now is the time to pause and change direction by learning how you can help yourself overcome burnout.  If you recognize some of these warning signs starting to creep into your life or may already be present, finding ways to regain a sense of well-being again may include:

• Turn to other people for support: friends, colleagues, or community groups
• Reframe the way you look at work or your home life by finding value, meaning and balance
• Reevaluate your priorities by taking time off or regular breaks during the day
• Nourishing your creativity by doing something interesting
• Make physical activity a priority to boost your mood and energy
• Support your body with a healthy diet and quality sleep.

Taking a few moments each day to nurture your mental wellbeing will help you be a happier and more resilient you.  You deserve the best possible you!

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best.

This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

This page covers healthy eating advice for the general population.

People with special dietary needs or a medical condition should ask their doctor or a registered dietitian for advice.

Food groups in your diet

The Eatwell Guide shows that to have a healthy, balanced diet, people should try to:

• eat at least 5 portions of a variety of fruit and vegetables every day (see 5 A Day)
• base meals on higher fibre starchy foods like potatoes, bread, rice or pasta
• have some dairy or dairy alternatives (such as soya drinks)
• eat some beans, pulses, fish, eggs, meat and other protein
• choose unsaturated oils and spreads, and eat them in small amounts
• drink plenty of fluids (at least 6 to 8 glasses a day)

If you’re having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts.

Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients.

Most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre.

The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs.

After the age of 2 years, children should move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide.

Fruit and vegetables: are you getting your 5 A Day?

Fruit and vegetables are a good source of vitamins and minerals and fibre, and should make up just over a third of the food you eat each day.

It’s recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced.

There’s evidence that people who eat at least 5 portions of fruit and vegetables a day have a lower risk of heart disease, stroke and some cancers.

Eating 5 portions is not as hard as it sounds.

A portion is:

• 80g of fresh, canned or frozen fruit and vegetables
• 30g of dried fruit – which should be kept to mealtimes
• 150ml glass of fruit juice or smoothie – but do not have more than 1 portion a day as these drinks are sugary and can damage teeth

Just 1 apple, banana, pear or similar-sized fruit is 1 portion each.

A slice of pineapple or melon is also 1 portion, and 3 heaped tablespoons of vegetables is another portion.

Adding a tablespoon of dried fruit, such as raisins, to your morning cereal is an easy way to get 1 portion.

You could also swap your mid-morning biscuit for a banana, and add a side salad to your lunch. 

In the evening, have a portion of vegetables with dinner and fresh fruit with plain, lower fat yoghurt for dessert to reach your 5 A Day. 

Find out more about what counts towards your 5 A Day

Starchy foods in your diet

Starchy foods should make up just over a third of everything you eat. This means your meals should be based on these foods.

Choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown, wholemeal or higher fibre white bread.

They contain more fibre, and usually more vitamins and minerals, than white varieties.

Potatoes with the skins on are a great source of fibre and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too.

Find out more about starchy foods

Milk and dairy foods (and alternatives)

Milk and dairy foods, such as cheese and yoghurt, are good sources of protein. They also contain calcium, which helps keep your bones healthy.

Go for lower fat and lower sugar products where possible.

Choose semi-skimmed, 1% fat or skimmed milk, as well as lower fat hard cheeses or cottage cheese, and lower fat, lower sugar yoghurt.

Dairy alternatives, such as soya drinks, are also included in this food group.

When buying alternatives, choose unsweetened, calcium-fortified versions.

Find out more about milk and dairy foods

Beans, pulses, fish, eggs, meat and other proteins

These foods are all good sources of protein, which is essential for the body to grow and repair itself.

They’re also good sources of a range of vitamins and minerals.

Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins. It’s also one of the main sources of vitamin B12.

Choose lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly.

Try to eat less red and processed meat like bacon, ham and sausages.

Find out more about including meat in your diet

Eggs and fish are also good sources of protein, and contain many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids.

Aim to eat at least 2 portions of fish a week, including 1 portion of oily fish.

You can choose from fresh, frozen or canned, but remember that canned and smoked fish can often be high in salt.

Pulses, including beans, peas and lentils, are naturally very low in fat and high in fibre, protein, vitamins and minerals.

Nuts are high in fibre, and unsalted nuts make a good snack. But they do still contain high levels of fat, so eat them in moderation.

Oils and spreads

Some fat in the diet is essential, but on average people in the UK eat too much saturated fat.

It’s important to get most of your fat from unsaturated oils and spreads.

Swapping to unsaturated fats can help lower cholesterol.

Remember that all types of fat are high in energy and should be eaten in small amounts.

Find out more about the different types of fats

Eat less saturated fat, sugar and salt

Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Eating too much salt can raise your blood pressure, which increases your risk of getting heart disease or having a stroke.

See 8 tips for healthy eating to find out more about why you need to cut down on saturated fat, sugar and salt, which foods they’re found in, and how to make healthier choices.

Find out more about how to eat less saturated fat

Need to lose weight?

Most adults in England are overweight or obese. Check whether you’re a healthy weight using the BMI calculator.

If you need to lose weight, you can use the NHS weight loss plan. It’s a free 12-week diet and exercise plan to help you lose weight and develop healthier habits. It has been designed to help you lose weight safely, and keep it off.

Information:

Self-refer for help with your weight

If you need help managing your weight, you might be able to refer yourself directly to services that can help you, without seeing a GP.

To find out if there are any services in your area:

• ask the reception staff at your GP surgery
• check your GP surgery’s website
• contact your integrated care board (ICB) – find your local ICB
• search online for NHS weight management services near you

Northeastern University psychology professor Aaron Daniels says that, when it comes to setting goals and kicking bad habits, it’s better to start slow.

With the new year just days away, many people are starting to think about what kinds of changes — big and small — they’d like to make in their lives.

Some people don’t participate in New Year’s resolutions, but many feel the pressure to start off the new year in a healthy way. On average, resolutions don’t last long: the second Friday in January, often referred to as “Quitter’s Day,” is a common point at which droves of people throw in the towel and revert back to their old ways. 

But there are some tips and tricks to setting achievable goals. 

Northeastern University psychology professor Aaron Daniels says that when it comes to setting goals and kicking bad habits, it’s better to start slow. 

1. Set an alarm

Set an alarm in the morning in order to make the time, and think about whether the changes you’d like to make are right for you. 

“Discipline works somewhat like a muscle in that the little discipline leads to more discipline, leads to more,” Daniels says. 

2. Start small

“And holding off on the deadline bigger goals — goals that take longer to get — when you do achieve them: we receive huge benefits to our sense of self,” he says. 

“This is part of the tug and pull of goal-setting, you really do want to start smallish, and show yourself that you can do this little thing, then build up,” Daniels says. 

3. Listen to yourself

But it’s also important, he says, to listen to yourself.

“Somebody who has never taken to running before ought to be open to the possibility that that might not be the way for them to do aerobic exercise,” he says.

The gist is, Daniels says, to get it into the schedule. When you bake habits into the schedule, they become “harder to avoid.” 

4. Make it mandatory

It needs to feel compulsory, otherwise you’ll find it hard to hold yourself to a new routine. 

“You set the morning alarm so that there is time for you to do it,” Daniels says. “And don’t wait for you to feel like doing it — you’ve got to just do it.”Related: Want to get fit this summer? Do it the right way with these exercise tips.

When it comes to the dropping of habits, much of the same still holds: take smaller steps. It’s better to reduce before you eliminate.  

But depending on the particular habit, there are some important things to consider.

5. Seek proper support

“If we’re talking about something like alcohol, we may need clinical support around that,” Daniels says. “You would want to let your medical doctor know about it, and schedule a couple extra appointments.” 

For individuals who suffer from substance use disorder, quitting cold turkey can actually be life-threatening. If you or a loved one plan on using the new year as an occasion to quit or scale back on a substance, it is important to have a conversation with a medical professional about how to go about it, Daniels says. 

6. Take time to reflect

For all those other habits that a person can dispense with on their own, it can take quite a bit of work. 

“From what we know about dropping habits, it is important to consider all of the things that you do around that particular habit,” Daniels says. “What do you do before it, and what do you do before that? In other words, what leads you to pick up the vape pen or the cigarette? It’s the setting and context itself we’re talking about.”

7. Think big picture

That’s why it’s important for people to think about the bigger picture when kicking a habit: you need to understand the behaviors, situations and thought patterns — the “triggers” — that lead to the habit. Because it’s those behaviors, situations and thought patterns that help sustain it.

“You have to ferret out the structure of the habit, and by doing that you can start to walk yourself out of it,” Daniels says. 

8. Replace the bad habit

Daniels says that getting rid of a bad habit is only the first step: it’s better to replace it with a new, healthier “and more pleasurable alternative.” 

Those new habits could involve a whole host of things, from joining a gym or volunteering in your community; or they could be as simple as mindful breathing. 

9. Try ‘belly breathing’

A Mindfulness Fellow with Northeastern’s Center for Spirituality, Daniels is a big proponent of the benefits reaped from so-called “belly breathing.” It’s the perfect bite-sized activity that can be integrated into a routine. 

“Say someone is trying to eliminate a half-a-pack-per-day cigarette habit? If I could replace that bad habit and get a group of people to take five minutes 10 times a day to walk away from whatever they’re doing, stare off the instance and engage in a really deep exhalation — that would be incredible,” Daniels says. “Because what usually results is diaphragmatic breathing.” 

10. Stay positive

As to which goal-setting frames work best, evidence suggests that putting a positive spin on your goals, versus merely thinking about avoiding negative or undesirable outcomes, better helps you achieve them. 

The most reliable path to success is created with repeated daily steps, over time. 

EXPERT OPINION BY PETER ECONOMY, THE LEADERSHIP GUY @BIZZWRITER

NOV 24, 2024

Photos: Getty Images.

While luck and being born with a good set of genes might play a role in the success of some, those things alone are no guarantee of success. There are plenty of stories of entrepreneurs and businesspeople who succeeded only after experiencing a long string of failures and disappointments.

Instead, the most reliable path to success is created with repeated daily steps, over time. Here are 10 of the top habits that make successful people successful.

1. Wake up early.

An early alarm helps you get a jump on the day and sets a positive tone. Most successful people wake up before 6 a.m. to complete critical work without distractions. This habit offers a feeling of accomplishment early in life and extra time for growth.

2. Be a continuous learner.

Successful people are lifelong learners. They invest time each day in reading, listening to podcasts, or learning new skills. This habit keeps them flexible and cutting-edge in their respective arenas.

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3. Set clear goals.

Setting goals is a key habit of success. The most successful among us constantly go through and update their short- and long-term goals, making sure that their daily behaviors are closely aligned with achieving their overall goals.

4. Network intentionally.

Establishing and maintaining professional connections is an important behavior for high performers. They have the time for those connections—from short updates to meet-and-greets to industry events.

5. Embrace discomfort.

Effective people constantly venture out of their comfort zones. They’re open to new challenges and they consider these challenge to be opportunities rather than a roadblock.

6. Implement time blocking.

Most aspiring businesspeople tend to plan their days using time blocks. This means putting time slots aside for specific tasks or work, so that they can be focused and productive. They make the most of their productivity by setting a schedule for their most important tasks.

7. Reflect and review.

People who succeed are the ones who always look back at their day and see how they did. This can involve quick evening journaling or weekly goal and achievement tracking. This habit keeps them accountable, gives them room for growth, and offers a way to recognize their wins, however small.

8. Prioritize self-care.

The successful know that taking care of yourself is the key to sustained success. This means getting a good night’s sleep, eating a balanced diet, and exercising regularly. When it comes to their fitness and mental health, they are strong and focused enough to succeed.

9. Practice mindfulness.

Mindfulness practices such as meditation or journaling are ways successful people keep their feet on the ground. These techniques relieve stress, improve decision making, and enhance mental clarity.

10. Practice gratitude.

Just remembering every day to thank others for something they did is a win-win that doesn’t cost you a dime but pays off in improved employee engagement and loyalty. This is a habit that creates resilience and satisfaction in the face of obstacles.

Those who achieve great things set the stage for success and development by practicing these daily habits. And when you practice them, watch your life and career jump to the next level before you know it.

Managing time with college and a job can be overwhelming, but it is crucial to find a balance that allows you to excel in both areas and maintain a healthy work-life equilibrium. Effective time management strategies are the key to achieving this delicate balance, and by implementing the right techniques, you can optimize your schedule, prioritize tasks, and make time for relaxation and self-care.

At Continents States University, located in the UAE, we understand the challenges faced by busy students like you. That’s why we offer flexible online programs, allowing you to complete your master’s degree in less than a year. Our programs are designed to accommodate your academic and professional commitments, making it easier for you to manage your time effectively.

When it comes to schedule management, creating a structured schedule is fundamental. By pairing challenging and time-consuming courses with easier electives, you can balance your workload and prevent burnout. Additionally, scheduling all your classes on a few specific days will provide dedicated time for academic work and job-related tasks. It’s crucial to communicate with your employer to find a convenient work schedule that aligns with your class timings.

Setting prioritized goals is another essential aspect of time management. Reflect on your aspirations and categorize your goals into long-term, mid-term, and short-term objectives. By determining which tasks are most important at any given moment and aligning them with your long-term aspirations, you can improve your time management skills and stay focused and motivated.

While striving for success, it’s important not to neglect your well-being. Making time for self-care is crucial for maintaining mental and emotional well-being and reducing stress levels. Whether it’s joining clubs, socializing with friends and family, practicing mindfulness through meditation or using apps like Headspace, prioritizing self-care allows you to recharge and rejuvenate, leading to increased productivity and overall academic and professional success.

In conclusion, finding a work-life balance as a busy student is challenging but attainable. By creating a structured schedule, setting prioritized goals, and making time for self-care, you can effectively manage your time with college and a job. Continents States University in the UAE is here to support you with our flexible online programs and accredited safety courses that enhance your career prospects. With dedication and proper time management, you can excel academically and professionally while maintaining a healthy work-life balance.

Create a Structured Schedule

When it comes to managing time with college and a job, creating a structured schedule is key. By optimizing your schedule, you can effectively balance your work and class commitments, allowing for better time management and reduced stress. Here are some tips to help you create a schedule that works:

1. Pair challenging and time-consuming courses with easier electives: This strategy allows you to balance your workload and prevent burnout. By spreading out your challenging courses and interspersing them with easier ones, you can ensure a more manageable schedule.
2. Schedule all classes on specific days: Instead of having classes scattered throughout the week, try to schedule them all on a few specific days. This concentration of classes allows for focused attention on academic work and provides dedicated time for job-related tasks on other days.
3. Communicate with your employer: It is essential to keep your employer informed about your class schedule. By communicating your availability and class timings, you can work together to find a convenient work schedule that aligns with your classes.

Creating a structured schedule not only helps optimize your time but also ensures a balance between your work and class responsibilities. By implementing these strategies, you can effectively manage your time and achieve success in both areas.

Set Prioritized Goals

When it comes to managing your time effectively, setting prioritized goals is a crucial step. By reflecting on your aspirations and categorizing your goals into long-term, mid-term, and short-term objectives, you can gain clarity on what truly matters to you and align your actions accordingly.

Prioritizing goals involves evaluating which tasks are the most important at any given moment and aligning them with your long-term aspirations. This process enables you to focus your time and energy on the things that will have the biggest impact on your overall success.

Goal-setting not only enhances your time management skills but also helps you stay focused and motivated along your journey. By breaking down your larger goals into smaller, actionable steps, you can make progress consistently and stay on track.

The Continents States University in the UAE understands the importance of goal-setting and offers accredited safety courses that can help you enhance your career prospects and meet industry demands. With their flexible online programs, you can develop the skills and knowledge necessary to achieve your goals while effectively managing your time.

Make Time for Self-Care

When juggling the demands of college and a job, prioritizing self-care is essential for maintaining your well-being and reducing stress levels. Taking care of yourself not only benefits your mental and emotional health, but it also boosts your productivity and overall success in your academic and professional endeavors.

One effective way to practice self-care is by joining clubs or participating in activities that align with your interests. Engaging in hobbies or socializing with friends and family can provide a much-needed break from your busy schedule, relieve stress, and combat feelings of isolation.

Another valuable self-care practice is mindfulness. Mindfulness involves being fully present in the moment and focusing your attention on the present rather than worrying about the past or future. Meditation is a popular mindfulness technique that can help improve your mental and emotional well-being.

There are also various apps available, such as Headspace, that offer guided meditation exercises and other tools to promote mindfulness and reduce stress. Taking a few minutes each day to engage in mindfulness exercises can have a significant impact on your overall well-being.

Benefits of Self-Care for Mental Well-being

Prioritizing self-care not only reduces stress but also promotes better mental well-being. Taking time for yourself allows you to recharge and rejuvenate, leading to increased focus, clarity, and overall happiness.

When you neglect self-care, you may experience burnout, anxiety, and a decline in your mental health. By incorporating self-care activities into your routine, you can effectively manage stress and prevent these negative consequences.

Remember, self-care is not selfish; it is necessary for your overall well-being. By taking care of yourself, you can better navigate the challenges of balancing work and school while maintaining a healthy work-life balance.

Conclusion

Managing time with college and a job can be a daunting task, but with the right strategies, you can achieve a harmonious work-life balance. By implementing these time management tips, you can optimize your schedule, prioritize your goals, and make time for self-care.

Creating a structured schedule is crucial for balancing your academic and professional commitments. Pair challenging courses with easier ones, and schedule your classes on specific days to allow for dedicated work and study time. Communicating with your employers about your class schedule can help you find a convenient work arrangement.

Setting prioritized goals is vital for effective time management. Analyze your aspirations and categorize your goals as long-term, mid-term, and short-term objectives. By aligning your tasks with your long-term ambitions and focusing on the most important task at any given moment, you can make better use of your time.

Don’t forget to make time for self-care. Joining clubs, socializing with friends and family, and practicing mindfulness through meditation or using apps like Headspace can help reduce stress and maintain your mental well-being. Remember, taking care of yourself is essential for staying motivated and productive.

At the Continents States University in the UAE, we understand the challenges of managing time with college and a job. That’s why we offer flexible online programs and safety courses that can help you balance your academic and professional life. With proper time management skills and dedication, you can thrive academically and professionally while maintaining a healthy work-life balance.

Noise pollution: how to reduce the impact of an invisible threat?

R&D

Atmospheric pollution is not the only type of contamination that is harming living beings on the planet. According to the World Health Organization (WHO), it is one of the most dangerous environmental threats to health. And according to the European Environment Agency (EEA), noise is responsible for 12,000 premature deaths and 48,000 new cases of ischaemic heart disease every year. 

According to the WHO, noise is harmful when it exceeds 75 decibels (dB) and feels painful at levels above 120 dB.

Drivers honking the horn, groups of workers drilling the road surface, aircraft flying over us in the sky… Noise, noise and more noise. Cities have become the epicentre of a type of pollution, acoustics, which, although its invisibility and the fact that coronavirus crisis reduced it until almost yearn it, is severely damaging to human beings. So much so that the European Environment Agency estimates that noise is responsible for 12,000 premature deaths and 48,000 new cases of ischaemic heart disease.

Not only does it hurt humans, it is bad for animals, too. According to the National Park Service (NPS) in the United States, noise pollution has an enormous environmental impact and does serious damage to wildlife. Experts say noise pollution can interfere with breeding cycles and rearing and is even hastening the extinction of some species.

What is noise pollution?

Not all sound is considered noise pollution. The World Health Organization (WHO) defines noise above 65 decibels (dB) as noise pollution. To be precise, noise becomes harmful when it exceeds 75 decibels (dB) and is painful above 120 dB. As a consequence, it is recommended noise levels be kept below 65 dB during the day and indicates that restful sleep is impossible with nighttime ambient noise levels in excess of 30 dB.

Megacities, a future challenge

What are they? 

Causes of noise pollution

There are many sources of noise pollution, but here are some of the main ones:

  Traffic noise

Traffic noise accounts for most polluting noise in cities. For example, a car horn produces 90 dB and a bus produces 100 dB.

  Air traffic noise

There are fewer aircraft flying over cities than there are cars on the roads, but the impact is greater: a single aircraft produces 130 dB.

  Construction sites

Building and car park construction and road and pavement resurfacing works are very noisy. For example, a pneumatic drill produces 110 dB.

  Catering and night life

Bars, restaurants and terraces that spill outside when the weather is good can produce more than 100 dB. This includes noise from pubs and clubs.

  Animals

Noise made by animals can go unnoticed, but a howling or barking dog, for example, can produce around 60-80 dB.

The world’s noisiest cities.

  SEE INFOGRAPHIC: The world’s noisiest cities [PDF]External link, opens in new window.

How to reduce water pollution?

Discover it 

Effects of noise pollution

As well as damaging our hearing by causing — tinnitus or deafness —, constant loud noise can damage human health in many ways, particularly in the very young and the very old. Here are some of the main ones:

  Physical

Respiratory agitation, racing pulse, high blood pressure, headaches and, in case of extremely loud, constant noise, gastritis, colitis and even heart attacks.

  Psychological

Noise can cause attacks of stress, fatigue, depression, anxiety and hysteria in both humans and animals.

  Sleep and behavioural disorders

Noise above 45 dB stops you from falling asleep or sleeping properly. Remember that according to the World Health Organization it should be no more than 30 dB. Loud noise can have latent effects on our behaviour, causing aggressive behaviour and irritability.

  Memory and concentration

Noise may affect people’s ability to focus, which can lead to low performance over time. It is also bad for the memory, making it hard to study.

Interestingly, our ears need more than 16 hours’ rest to make up for two hours of exposure to 100 dB.

Solutions to reduce noise pollution

International bodies like the WHO agree that awareness of noise pollution is essential to beat this invisible enemy. For example: avoid very noisy leisure activities, opt for alternatives means of transport such as bicycles or electric vehicles over taking the car, do your housework at recommended times, insulate homes with noise-absorbing materials, etc. Educating the younger generation is also an essential aspect of environmental education.

Governments can also take measures to ensure correct noise management and reduce noise pollution. For example: protecting certain areas — parts of the countryside, areas of natural interest, city parks, etc. — from noise, establishing regulations that include preventive and corrective measures — mandatory separation between residential zones and sources of noise like airports, fines for exceeding noise limits, etc. —, installing noise insulation in new buildings, creating pedestrian areas where traffic is only allowed to enter to offload goods at certain times, replacing traditional asphalt with more efficient options that can reduce traffic noise by up to 3 dB, among others.

In recent years, the European Union has been promoting the use of new barriers that allow changes in sound waves, mainly for motorways and other forms of transport such as trains. Tests have been carried out in the Benelux and it seems that this is going to be extended to northern Europe. At the same time, work is being done on new, spongier and quieter asphalts, which are also better for the environment.

Blogging refers to writing, photography, and other media that are self-published online. Blogging started as an opportunity for individuals to write diary-style entries, but it has since been incorporated into websites for many businesses. The hallmarks of blogging include frequent updates, informal language, and opportunities for readers to engage and start a conversation.

There are many pros and cons to blogging, including the ability to grow a targeted audience despite a payoff that is often delayed. Here’s an overview of what a blog is, why it’s popular, and tips for starting your own blog.

What Is Blogging?

The word blog is actually a shortened form of its original name, “weblog.” These weblogs allowed early internet users to “log” the details of their day in diary-style entries. Blogs often allow readers to comment, so as they became more common, communities sprung up around popular blogs.

Note

The content of blogs varies significantly. For example, travel blogs may feature many pictures with few written passages, while political blogs may weigh in with wordy takes on the news of the day. The popularity of YouTube and similar sites also gave rise to video blogging, or “vlogging.”

Like most internet-based innovations, many entrepreneurs saw marketing potential in having a blog, and the adoption of blogging among the business community helped further increase the popularity of the medium. Not only can a blog be used for marketing a business, but it can also become a home business in and of itself.

How Blogging Works

Blogging is as simple as obtaining a website and publishing original content on it. Tech-savvy bloggers can buy a domain name and build the website themselves. Those with less HTML knowledge can create an account with sites like WordPress that simplify the web design and publishing process.

Blogs are usually simple websites. Older pieces may be archived in separate sections of the site, and there may be a separate page with contact info or a bio, but the blog itself is usually just a single page that can be scrolled through—similar to the news feed on social media sites like Facebook. As with a Facebook news feed, a blog displays the newest content at the top of the page.

Note

All of the posts on a blog are usually created by a single author. However, when a company or organization maintains a blog, it may pay for blog content—either by hiring a team of writers or buying content to post.

Another unique feature of blogging is interlinking. This occurs when a blogger links to another person’s blog within their own blog post. For example, if a music teacher maintains a blog, and they write a blog post about how to form a chord, they might link to a musician’s blog to show an example of the chords in action. A political blogger may link to another political blog and then discuss how they agree or disagree with a post on that blog. Interlinking, along with the comment section, fosters the sense of community that makes blogs unique.

Blogging vs. Traditional Websites

Some people are confused about what constitutes a blog over a website. Part of the confusion stems from the fact that many businesses use both, usually by adding a blog section to the company website. However, there are two features of a blog that set it apart from a traditional website.

First, blogs are updated frequently. Whether it’s a mommy blog in which a woman shares adventures in parenting, a food blog sharing new recipes, or a business providing updates to its services, blogs have new content added several times a week. Websites might occasionally have new information, but for the most part, they offer static information that rarely changes.

Secondly, blogs allow for reader engagement. Blogs and social media accounts often go hand-in-hand because they serve a similar purpose of connecting an audience and the content creator. Some websites may incorporate features that allow for conversation, but generally speaking, a blog allows for more conversation and interaction than a traditional website does.

Pros and Cons of Blogging

Pros

• Good for SEO
• Maintains communication with customers
• Builds rapport with customers
• Generate alternate income

Cons

• Time-consuming
• Constantly requires fresh ideas
• Payoff is delayed
• Blogging in and of itself won’t generate income

Pros Explained

• Good for SEO: Search engines love new content, and as a result, blogging is a great search engine optimization (SEO) tool. A defining feature of blogs is the frequency with which they’re updated, and that fresh content helps improve a website’s SEO performance.
• Maintains communication with customers: Blog posts can keep your customers and clients up-to-date on what’s going on, let them know about new deals, and provide tips. The more frequently you post useful content, the more often a customer visits your blog, and the more likely they are to spend money.
• Builds rapport with customers: Not only does a blog allow you to show off what you know—building your expertise and credibility—but people can also post comments and interact with you. That allows customers to get to know you, and hopefully, develop relationships that turn into purchases.
• Generate alternate income: Successful blogs can make money themselves. Along with your product or service, blogs can generate income from alternate sources such as advertising and affiliate products.

Note

Blogging is flexible and portable, making it a great option for people who want to be a lifestyle entrepreneur.

Cons Explained

• Time-consuming: The success of blogging comes from having people return, and they only return when there’s new stuff to read. That means bloggers need to generate content at least several times a week to be effective at engaging readers and increasing SEO.
• Constantly requires fresh ideas: Posting several times per week won’t be beneficial if the ideas aren’t fresh and engaging. It can be draining to constantly conceptualize and execute fresh content. The good news is that you don’t have to do it all yourself. You can have guest writers or hire freelancers. Another option is to curate content from others. You can buy private label rights (PLR) content and modify it for your blog.
• The payoff is delayed: One of the biggest frustrations with blogging is that it’s time-consuming with little payoff in the beginning. It takes time to build up a readership and momentum.
• Blogging in and of itself won’t generate income: At one time, posting an article was enough to generate traffic and income. Today, a successful blog needs email marketing, additional perks such as content upgrades, and an engaged social network, such as a Facebook group.

Requirements for a Blog

The good news is that starting a blog or adding a blog to your existing site is relativity easy and affordable. All you have to do is follow these four steps.

Set Up the Blog

There are free blog options such as WordPress and Blogger, but to retain control and a professional image, consider investing in a domain name and a hosting service. You can install WordPress or another content management system on your host if you don’t want to create the whole site from scratch.

Add Content

Once your blog is up and running, you need to keep it active with new content to grow your business. Develop a set schedule for writing and posting blog articles. Create a content calendar so you always know what you’re going to post.

Market

Like all other business ideas, your success comes from marketing and getting your message in front of your target market. Great ways to reach your market are through social media apps, email lists, and by reaching out to other bloggers, podcasters, and media outlets for publicity. Repurpose your blog content to promote your business across platforms, such as by using quotes on your Twitter or Instagram profiles, or by creating a video of your article to share on YouTube.

Add Income Streams

While your blog can complement an existing business, it’s also a great way to add additional income streams to your home business. You can promote other companies’ products and services in affiliate marketing. You can advertise or feed ad networks, such as AdSense, onto your blog. If you have a service business you’re promoting with your blog, you can create your own information products to complement it. Or, if you have your own product, you can offer a service.

Key Takeaways

• Blogging is a shortened version of “weblog,” which began as a diary-like outlet for early internet users.
• Modern blogging is an expansive medium that incorporates written words, photography, videos, and all kinds of subject matters.
• Businesses can use blogs to drive customers to their websites, increase SEO performance, or generate alternate streams of income.
• Blogs are different than traditional websites because they’re frequently updated, and they make it easier for the audience to engage with each other and the content creator.