Is there much COVID around? Do I need the new booster shot LP.8.1?

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COVID rarely rates a mention in the news these days, yet it hasn’t gone away.

SARS-CoV-2, the virus that causes COVID, is still with us. It continues to infect thousands of Australians each month, still puts vulnerable people into hospital, sadly still causes deaths and leaves a steady stream of people living with disability from long COVID.

As the virus continues to evolve, booster vaccines have been updated to better match the version of the virus currently circulating.

Here’s what we know about how much COVID is around, prominent viral subvariants and the latest booster shots.

The graph above shows Australia’s COVID notifications for the past 24 months taken from the National Notifiable Disease Surveillance System.

Although the December 2025 data are incomplete, we can see that in November 2025 there were still nearly 8,000 notifications nationally.

Two clear peaks appear: a summer wave in January and a winter wave in June. While 2025 levels are lower than those seen in 2024, the virus continues a pattern of rolling, seasonal mini-waves – just quieter ones than in previous years.

Of course, these numbers underestimate the number of true infections because most people no longer test for COVID or report positive results.

Luis Alvarez/Getty

Which versions of the virus are circulating?

At the moment, Australia is seeing a mixture of the subvariants NB.1.8.1, PQ.17, PE.1.4, RE.1.1, and an increasingly common arrival, LP.8.1.

The World Health Organization classifies LP.8.1 as a “variant under monitoring”. That’s because of its rapid growth and its strong ability to evade existing immunity.

Each subvariant is simply a virus that has picked up a slightly different set of mutations as it continues to evolve. All of the above subvariants belong to the broader Omicron family and are descendants of JN.1. They share many core mutations that help them partially escape immunity, but each has added its own small tweaks.

Because they are so closely related genetically, they tend to cause similar illness and respond similarly to vaccines and prior infection.

In other words, these are not brand-new strains, but rather a swarm of closely related offshoots jockeying for position.

Booster shot has been updated

Given this ongoing evolution, our vaccines need occasional updating. For instance, in 2024, the Therapeutic Goods Administration (TGA) approved a new booster based on the JN.1 subvariant – the best available match at the time. Since then, however, the viral family tree has continued to branch.

Now in 2025, the TGA has registered Pfizer’s LP.8.1 vaccine, designed specifically to target the spike protein of LP.8.1. This vaccine should now be becoming available across Australia. It uses the same mRNA platform as earlier versions but updates the immune profile to better reflect the subvariants currently circulating.

We don’t yet have head-to-head vaccine effectiveness studies comparing the LP.8.1 vaccine directly with the previous JN.1 boosters.

Instead, decisions to approve an updated booster vaccine rely on immunogenicity data (how strongly the vaccine stimulates neutralising antibodies) and experience from earlier vaccines.

Early laboratory data suggest the LP.8.1 update should generate stronger neutralising responses against LP.8.1-like viruses than a JN.1 vaccine, while still offering good cross-protection to other JN.1 descendants such as NB.1.8.1.

Who is eligible for the new booster?

Whether Australians are “recommended” or are asked to “consider” a free COVID booster, and how often, depends on their age and risk.

Healthy adults aged 18–64 are eligible for a booster every 12 months. The advice is to consider a dose, particularly if a new vaccine becomes available that better matches circulating strains.

For older Australians and those with a weakened immune system, the recommendation is stronger, reflecting their higher risk of severe disease.

Children are only recommended a booster every 12 months if they are aged 5–17 and immunocompromised.

You can also check your eligibility online. And you can find the closest place to get vaccinated by searching for a “COVID-19 vaccine clinic”. This includes nearby pharmacies, which often have walk-in availability, as well as GP clinics, where you’d generally have to book ahead.

How safe is the vaccine?

Because the vaccine is so new, we do not have long-term safety data on it. However, a statement from the manufacturer Pfizer says the safety profile should be similar to their previous mRNA-based vaccines.

According to the vaccine surveillance system AusVaxSafety, 24% of people had a mild and short-lived reaction after being vaccinated with Pfizer’s earlier JN.1 vaccine. This included pain, redness and swelling at the injection site, fatigue, headache or muscle and joint pain. Fewer than 1% reported seeing a doctor or going to the emergency department after vaccination.

Why vaccination still matters

COVID has become less disruptive, but it has not disappeared. A single infection can still result in days or weeks of illness, missed work, and, for some people, long-term complications.

Vaccination remains one of the simplest ways to reduce the risk of severe outcomes, especially for people who have not had a booster in more than a year.

Elderly people are one of the highest risk groups for severe COVID, yet only 32% of Australians over 75 are up to date with their booster shot.

Updating our vaccines to match the virus gives our immune system the best chance to recognise new subvariants quickly. That, ultimately, keeps more Australians out of hospital.

As we prepare for the festive season and summer holidays, it’s easy for a COVID booster to fall off our to-do list. But with many pharmacies accepting vaccination walk-ins, it’s never been easier to protect yourself and your family, and help keep community transmission low.

Adrian Esterman, Professor of Biostatistics and Epidemiology, University of South Australia

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

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  • Can You Be Fat AND Fit?

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    The short answer is “yes“.

    And as for what that means for your heart and/or all-cause mortality risk: it’s just as good as being fit at a smaller size, and furthermore, it’s better than being less fit at a smaller size.

    Here’s the longer answer:

    The science

    A research team did a systematic review looking at multiple large cohort studies examining the associations between:

    • Cardiorespiratory fitness and cardiovascular disease risk
    • Cardiorespiratory fitness and all-cause mortality
    • BMI and cardiovascular disease risk
    • BMI and all-cause mortality

    However, they also took this further, and tabulated the data such that they could also establish the cardiovascular disease mortality risk and all-cause mortality risk of:

    1. Unfit people with “normal” BMI
    2. Unfit people with “overweight” BMI
    3. Unfit people with “obese” BMI
    4. Fit people with “normal” BMI
    5. Fit people with “overweight” BMI
    6. Fit people with “obese” BMI

    Before we move on, let’s note for the record that BMI is a woeful system in any case, for enough reasons to fill a whole article:

    When BMI Doesn’t Measure Up

    Now, with that in mind, let’s get to the results:

    What they found

    For cardiovascular disease mortality risk of unfit people specifically, compared to fit people of “normal” BMI:

    • Unfit people with “normal” BMI: 2.04x higher risk.
    • Unfit people with “overweight” BMI: 2.58x higher risk.
    • Unfit people with “obese” BMI: 3.35x higher risk

    So here we can see that if you are unfit, then being heavier will indeed increase your CVD mortality risk.

    For all-cause mortality risk of unfit people specifically, compared to fit people of “normal” BMI:

    • Unfit people with “normal” BMI: 1.92x higher risk.
    • Unfit people with “overweight” BMI: 1.82x higher risk.
    • Unfit people with “obese” BMI: 2.04x higher risk

    This time we see that if you are unfit, then being heavier or lighter than “overweight” will increase your all-cause mortality risk.

    So, what about if you are fit? Then being heavier or lighter made no significant difference to either CVD mortality risk or all-cause mortality risk.

    Fit individuals, regardless of weight category (normal, overweight, or obese), had significantly lower mortality risks compared to unfit individuals in any weight category.

    Note: not just “compared to unfit individuals in their weight category”, but compared to unfit individuals in any weight category.

    In other words, if you are obese and have good cardiorespiratory fitness, you will (on average) live longer than an unfit person with “normal” BMI.

    You can find the paper itself here, if you want to examine the data and/or method:

    Cardiorespiratory fitness, body mass index and mortality: a systematic review and meta-analysis

    Ok, so how do I improve the kind of fitness that they measured?

    They based their cardiorespiratory fitness on VO2 Max, which scientific consensus holds to be a good measure of how efficiently your body can use oxygen—thus depending on your heart and lungs being healthy.

    If you use a fitness tracker that tracks your exercise and your heart rate, it will estimate your VO2 Max for you—to truly measure the VO2 Max itself directly, you’ll need a lot more equipment; basically, access to a lab that tests this. But the estimates are fairly accurate, and so good enough for most personal purposes that aren’t hard-science research.

    Next, you’ll want to do this:

    53 Studies Later: The Best Way to Improve VO2 Max

    Take care!

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  • Blood and Water

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    Q&A with the 10almonds Team

    Q: I really loved the information about macular degeneration! I was wondering if you have any other advice about looking after eye health?

    A: We may well do a full feature on it sometime! Meanwhile, some top tips include:

    • Eat your greens (as you know from this last Tuesday’s edition of 10almonds)!
    • Exercise! Generally. We’re not talking about eye exercises here, we’re talking about exercises that will support:
      • Healthy heart rate
      • Healthy blood pressure
      • Healthy blood oxygenation
      • Healthy blood sugar levels
      • Healthy blood flow in general (so keep hydrated too! There’s a reason phlebotomists ask you to be well-hydrated before they take blood)

    Eye health is a good indicator for a lot of other things, and that’s because whether or not the eyes are the window to your soul, they’re definitely the window to what your blood’s like, and that affects (and is affected by) so many other things.

    • On that note, don’t smoke!
    • Protect your eyes physically, too. This means:
      • UV-blocking sunglasses when appropriate
      • Protective eye-wear when appropriate

    You think safety glasses are for laboratories and construction sites, then you go and do comparable tasks in your home? Your eyes are just as damageable in your kitchen or garden as they would be in a lab or workshop.

    Some bits and bobs that can help:

    • Safety sunglasses! Because a thing can do two jobs (useful in the garden now the days are brightening up!)
    • Pulse oximeter! Check your own heart rate, pulse strength, and blood oxygenation at home!
    • Blood pressure monitor! Because it’s so important for a lot of things and you really should have one.

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  • What is a ‘dopamine detox’? And do I need one?

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    Advice about cutting down on dopamine is everywhere right now. From “dopamine fasting” to “anti-dopamine parenting” and even “raw-dogging” flights (going without any screens, books or music), TikTok influencers claim these practices have rewired their brains.

    Modern life constantly bombards our brains with stimulation, through scrolling feeds, video games, email pings and sugary snacks. This keeps dopamine – the neurotransmitter linked to reward and motivation – in steady circulation.

    Over time, this constant activation can leave us desensitised, chasing even more stimulation just to feel “normal”. Everyday life begins to seem bland by comparison.

    So it’s no surprise people have tried to come up with ways to reset their dopamine and change their behaviour. But do these strategies actually work?

    d3sign/Getty Images

    Can you actually detox from dopamine?

    No, you can never actually “detox” from dopamine itself. A detox involves eliminating a chemical from your body. If you go through an alcohol detox, for example, you stop drinking and allow your body to rid itself of alcohol-related toxins.

    In the context of dopamine, a detox is impossible. Dopamine is naturally occurring and plays a significant role in various aspects of human physiology. It’s involved in the pleasure and reward centre of the brain, as well as in motivation, movement, arousal and sleep.

    If we were to completely detox from dopamine, we wouldn’t be able to function, let alone stay alive.

    “Dopamine detoxes” have involved people intentionally avoiding behaviours or substances that trigger quick bursts of dopamine, such as gaming, social media, sugary foods or online shopping. These “pleasure detoxes” usually occur over a short, set period of time: around 24 hours.

    A 24-hour dopamine detox might feel hard and like something significant is happening. People report uncomfortable urges, cravings and sometimes even feelings of fatigue, anxiety or irritability during the process. The discomfort can lead some to believe that they are successfully “resetting” their brains.

    While a dopamine detox may feel intense, most people won’t experience any meaningful, lasting improvements by abstaining for a day or two. Dopamine regulation is a complex process influenced by many factors, and it doesn’t undergo a sudden reset in a short 24-hour period.

    Research suggests that after the period of abstinence, old habits and urges often return, unless people actively build new routines and coping strategies that engage healthier reward pathways.

    So what can you do instead?

    If you want to change your relationship with dopamine-driven behaviours or substances, be prepared for this to take longer that 24 hours.

    Substituting “fast dopamine” rewards with “slow dopamine” activities can gradually restore the brain’s sensitivity to pleasure and help life feel rich again.

    This might involve returning to activities that naturally require more patience and effort, such as creative projects, exercising or learning something new.

    But it can also include other pleasurable experiences, such as connecting with someone face-to-face, or listening to music you love.

    These activities can activate dopamine pathways, as well as the release of other neurotransmitters, such as oxytocin and serotonin, which contribute to a positive mood.

    The popularity of dopamine detoxes reflects a desire to feel better, regain motivation and reconnect with pleasures in a world overloaded by stimulation. But there’s no reset button for the brain’s dopamine system. Luckily, we can switch to longer-term rewards from movement, music, connection and stretching ourselves in other ways.

    Anastasia Hronis, Clinical Psychologist, Lecturer and Research Supervisor, Graduate School of Health, University of Technology Sydney

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

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  • The Reason You’re Alone

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    If you are feeling lonely, then there are likely reasons why, as Kurtzgesagt explains:

    Why it happens and how to fix it

    Many people feel lonely and disconnected, often not knowing how to make new friends. And yet, social connection strongly predicts happiness, while lack of it is linked to diseases and a shorter life.

    One mistake that people make is thinking it has to be about shared interests; that can help, but proximity and shared time are much more important.

    Another stumbling block for many is that adult responsibilities and distractions (work, kids, technology) often take priority over friendships—but loneliness is surprisingly highest among young people, worsened by the pandemic’s impact on social interactions.

    And even when friendships are made, they fade without attention, often accidentally, impacting both people involved. Other friendships can be lost following big life changes such as moving house or the end of a relationship. And for people above a certain advanced age, friendship groups can shrink due to death, if one’s friends are all in the same age group.

    But, all is not lost. We can make friends with people of any age, and old friendships can be revived by a simple invitation. We can also take a “build it and they will come” approach, by organizing events and being the one who invites others.

    It’s easy to fear rejection—most people do—but it’s worth overcoming for the potential rewards. That said, building friendships requires time, patience, caring about others, and being open about yourself, which can involve a degree of vulnerability too.

    In short: be laid-back while still prioritizing friendships, show genuine interest, and stay open to social opportunities.

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    How To Beat Loneliness & Isolation

    Take care!

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  • Blackberries vs Gooseberries – Which is Healthier?

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    Our Verdict

    When comparing blackberries to gooseberries, we picked the blackberries.

    Why?

    Both are great! But…

    In terms of macros, blackberries have more fiber and protein, while gooseberries have more carbs. An easy win for blackberries.

    In the category of vitamins, blackberries have more of vitamins B3, B9, E, K, and choline, while gooseberries have more of vitamins A, B1, B2, B6, and C, making a 5:5 tie in this round.

    Looking at minerals, blackberries have more calcium, copper, iron, magnesium, manganese, and zinc, while gooseberries have more phosphorus, potassium, and selenium, making a compelling 6:3 win for blackberries.

    When it comes to other considerations, blackberries are much higher in polyphenols, which is an extra point in their favor.

    Adding up the sections makes an overall win for blackberries, but by all means enjoy either or both (you might grow them in your garden—they are both very low-maintenance hardy perennials, if your climate is suitable); diversity is good!

    Want to learn more?

    You might like:

    21 Most Beneficial Polyphenols & What Foods Have Them

    Enjoy!

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  • Pelvic Floor Exercises (Not Kegels!) To Prevent Urinary Incontinence

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    It’s a common threat, and if you think it couldn’t happen to you, then well, just wait. Happily, Dr. Christine Pieton, PT, DPT, a sport & women’s health physical therapist, has advice:

    On the ball!

    Or rather, we’re going to be doing ball-squeezing here, if you’ll pardon the expression. You will need a soccer-ball sized ball to squeeze.

    Ball-squeeze breathing: lie on your back, ball between your knees, and inhale deeply, expanding your torso. Exhale, pressing your knees into the ball, engaging your abdominal muscles from lower to upper. Try to keep your spine long and avoid your pelvis tucking under during the exhalation.

    Ball-squeeze bridge: lie on your back, ball between your knees, inhale to prepare, and then exhale, pressing up into a bridge, maintaining a firm pressure on the ball. Inhale as you lower yourself back down.

    Ball-squeeze side plank: lie on your side this time, ball between your knees, supporting forearm under your shoulder, as in the video thumbnail. Inhale to prepare, and then exhale, lifting your hip a few inches off the mat. Inhale as you lower yourself back down.

    Ball-squeeze bear plank: get on your hands and knees, ball between your thighs. Lengthen your spine, inhale to prepare, and exhale as you bring your knees just a little off the floor. Inhale as you lower yourself back down.

    For more details and tips on each of these, plus a visual demonstration, plus an optional part 2 video with more exercises that aren’t ball-squeezes this time, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Psst… A Word To The Wise About UTIs

    Take care!

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