Leading by Example – If she can’t see it, she can’t be it.

20×20  (20×20.ie) is asking all sections of Irish society to show their stripes and pledge one small action to increase the visibility of women’s sport 

Here is my contribution. I’m hoping to see more women lifting weights. The benefits for women are for example:

 

  • Lose body fat. Weight training builds muscle, as lean muscle increases so does metabolism.
  • Gain strength without bulking.
  • Decrease risk of osteoporosis.
  • Reduce risk of injury.
  • Improve posture and reduce back pain.
  • Enhance mood and reduce stress.

See you at the squat rack! 🙂

 

New Office Hours Aim for Well Rested, More Productive Workers+++Neue Bürozeiten zielen auf gut ausgeruhte, produktivere Arbeitnehmer ab

Here is an interesting article from the New York Times (24 December 2018), describing a real life experiment:

A growing number of businesses are encouraging their employees to work when their bodies are most awake

A few years ago, scientists conducted a real-world experiment at a ThyssenKrupp steel factory in Germany. They assigned the day shift to early risers and the late shift to night owls.

Soon the steel workers, many of whom had been skeptical at the outset, were getting an extra hour of sleep on work nights. By simply aligning work schedules with people’s internal clocks, the researchers had helped people get more and better rest.

“They got 16 percent more sleep, almost a full night’s length over the course of the week,” said Till Roenneberg, a chronobiologist at Ludwig-Maximilian University in Munich, who headed the study. “That is enormous.”

In recent years, American educators have been paying increased attention to their students’ sleep needs, with growing debate about delaying school start times. Now a number of businesses are following suit, encouraging their employees to work when their bodies are most awake.

“It’s a huge financial burden not to sleep properly,” Dr. Roenneberg said. “The estimates go toward 1 percent of gross national product,” both in the United States and Germany.

Emerging science reveals that each of us has an optimal time to fall asleep and wake up, a personalized biological rhythm known as a “chronotype.” When you don’t sleep at the time your body wants to sleep — your so-called biological night — you don’t sleep as well or as long, setting the stage not only for fatigue, poor work performance and errors but also health problems ranging from heart disease and obesity to anxiety and depression.

A full 80 percent of people have work schedules that clash with their internal clocks, said Céline Vetter, an assistant professor at the University of Colorado at Boulder and director of the university’s circadian and sleep epidemiology lab. “The problem is huge,” Dr. Vetter said. “If we consider your individual chronotype and your work hours, the chances are very high that there’s quite a bit of misalignment.”

Put it this way: If you rely on an alarm clock to wake up, you’re out of sync with your own biology.

Studies on workers in the call center of a mobile phone company, a packaging manufacturer and an oil transportation company show that these employees are more stressed and may experience more work-related discomfort and pain. It’s the mismatch — not the hours themselves — that matters. A 2015 Harvard Medical School study found that for night owls, working during the day increases diabetes risk.

++++++++++++

Hier ist ein interessanter Artikel aus der New York Times (24. Dezember 2018), der ein reales Experiment beschreibt:

Eine wachsende Zahl von Unternehmen ermutigt ihre Mitarbeiter dazu, zu arbeiten, wenn ihre Körper am meisten wach sind

Vor einigen Jahren führten Wissenschaftler ein Experiment in einem ThyssenKrupp Stahlwerk in Deutschland durch. Sie teilten die Tagschicht Frühaufstehern und die Spätschicht Nachtschwärmern zu.

Bald hatten die Stahlarbeiter, von denen viele zu Beginn skeptisch waren, in den Arbeitsnächten eine zusätzliche Stunde Schlaf bekommen. Indem sie die Arbeitszeitpläne einfach an den internen Uhren der Menschen ausrichteten, hatten die Forscher den Menschen geholfen, mehr und bessere Ruhe zu finden.

“Sie haben 16 Prozent mehr Schlaf bekommen, fast eine ganze Nacht über die Woche”, sagte Till Roenneberg, Chronobiologe an der Ludwig-Maximilian-Universität in München, der die Studie leitete. “Das ist enorm.”

In den letzten Jahren haben amerikanische Pädagogen verstärkt auf die Schlafbedürfnisse ihrer Schüler geachtet. Nun folgen eine Reihe von Unternehmen dem Beispiel und ermutigen ihre Mitarbeiter dazu, zu arbeiten, wenn ihre Körper am meisten wach sind.

“Es ist eine riesige finanzielle Belastung, nicht richtig zu schlafen”, sagte Dr. Roenneberg. „Die Schätzungen gehen von einem Prozent des Bruttosozialprodukts aus“, sowohl in den USA als auch in Deutschland.

Aktuelle Forschungergebnisse zeigen, dass jeder von uns eine optimale Zeit hat, einzuschlafen und aufzuwachen, ein persönlicher biologischer Rhythmus, der als “Chronotyp” bezeichnet wird. Wenn Sie nicht schlafen, wenn Ihr Körper schlafen möchte – Ihre sogenannte biologische Nacht – Sie schlafen also  nicht so gut oder so lange, kann dass nicht nur zu Müdigkeit, schlechter Arbeitsleistung und Fehlern führen, sondern auch zu Gesundheitsproblemen wie Herzkrankheiten und Fettleibigkeit, bis hin zu Angstzuständen und Depressionen.

80 Prozent der Menschen haben Arbeitszeitpläne, die mit ihren internen Uhren kollidieren, sagte Céline Vetter, Assistenzprofessor an der University of Colorado in Boulder und Leiterin des Circadian- und Schlafepidemiologielabors der Universität. “Das Problem ist riesig”, sagte Dr. Vetter. “Wenn wir Ihren individuellen Chronotyp und Ihre Arbeitszeit berücksichtigen, sind die Chancen sehr groß, dass es zu einer Fehlstellung kommt.”

Um es so auszudrücken: Wenn Sie beim Aufwachen auf einen Wecker angewiesen sind, sind Sie mit Ihrer eigenen Biologie nicht synchron.

Untersuchungen von Mitarbeitern im Callcenter eines Mobilfunkunternehmens, eines Verpackungsherstellers und eines Öltransportunternehmens zeigen, dass diese Mitarbeiter stärker belastet sind und möglicherweise mehr arbeitsbedingte Beschwerden und Schmerzen empfinden. Es ist die Nichtübereinstimmung – nicht die Stunden selbst -, auf die es ankommt. Eine Studie der Harvard Medical School aus dem Jahr 2015 ergab, dass das Arbeiten am Tag bei Nachtschwärmer das Diabetes-Risiko erhöht.

The “felt” age may reflect the true age of your brain +++ Das “gefühlte” Alter kann das wahre Alter des Gehirns widerspiegeln

New research shows that people who feel younger have the structural characteristics of a younger brain

Recent research by a team of researchers of the Seoul National University in Korea demonstrates that people’s “subjective age” — rather than their objective age — accurately predicts how young a brain really looks.

As people get older, their bodies will go through many changes. As for the brain, it also has a range of specific age-related signs that show that mental agility may start to decline.

The researchers Seyul Kwak, Hairin Kim, Jeanyung Chey and Yoosik Youm used MRI to detect signs of aging in the brains of 68 healthy people aged 59–84. They also used age-prediction modeling techniques to examine the changes in the participants’ gray matter volume. All study participants filled in a survey that asked them to answer questions about how young they felt.

The scientists conclude: “Our findings suggest that subjective experience of aging is closely related to the process of brain aging and underscores the neurobiological mechanisms of [subjective age] as an important marker of late-life neurocognitive health.”

In short: People who feel younger have the structural characteristics of a younger brain.

The researchers explain that this difference remains robust even when other possible factors, including personality, subjective health, depressive symptoms, or cognitive functions, are accounted for.

However, the processes behind this surprising link remain largely unexplained. The scientists suggest that, in what seems like a positive “self-fulfilling prophecy,” people who feel younger tend to engage in more physically and intellectually stimulating activities. On the other hand, if this is true, the opposite might happen to those who feel older.

Neue Studien zeigen, dass Menschen, die sich jünger fühlen, strukturelle Merkmale eines jüngeren Gehirns haben

Jüngste Forschungen eines Teams von Forschern der Seoul National University in Korea zeigen, dass das “subjektive Alter” der Menschen – und nicht ihr objektives Alter – genau vorhersagt, wie jung ein Gehirn wirklich aussieht.

Wenn Menschen älter werden, durchlaufen ihre Körper viele Veränderungen. Was das Gehirn betrifft, so gibt es auch eine Reihe spezifischer altersbezogener Anzeichen, die zeigen, dass die geistige Beweglichkeit abzunehmen beginnt.

Die Forscher Seyul Kwak, Hairin Kim, Jeanyung Chey und Yoosik Youm nutzten MRT, um Anzeichen von Alterung in den Gehirnen von 68 gesunden Menschen im Alter von 59 bis 84 Jahren zu erkennen. Sie verwendeten auch Altersprädiktions-Modellierungsverfahren, um die Veränderungen im Volumen der grauen Substanz der Teilnehmer zu untersuchen. Alle Studienteilnehmer füllten einen Fragebogen aus, der sie aufforderte, Fragen darüber zu beantworten, wie jung sie sich fühlten.

Die Wissenschaftler schließen daraus: “Unsere Ergebnisse legen nahe, dass die subjektive Erfahrung des Alterns eng mit dem Prozess des Alterns des Gehirns verbunden ist und die neurobiologischen Mechanismen des [subjektiven Alters] als wichtigen Marker der neurokognitiven Gesundheit des späten Lebens unterstreicht.”

Kurz gesagt: Menschen, die sich jünger fühlen, haben die strukturellen Merkmale eines jüngeren Gehirns.

Die Forscher erklären, dass dieser Unterschied robust bleibt, auch wenn andere mögliche Faktoren wie Persönlichkeit, subjektive Gesundheit, depressive Symptome oder kognitive Funktionen berücksichtigt werden.

Die Prozesse hinter dieser überraschenden Verbindung bleiben jedoch weitgehend ungeklärt. Die Wissenschaftler vermuten, dass Menschen, die sich jünger fühlen, in einer scheinbar positiven “sich selbst erfüllenden Prophezeiung” körperlich und intellektuell stimulierende Aktivitäten ausüben. Wenn das stimmt könnte das Gegenteil passieren, wenn Menschen sich älter fühlen.

Original Research Article published by:

Kwak, S., Kim, H., Chey, J., & Youm, Y. (2018). Feeling How Old I Am: Subjective Age Is Associated With Estimated Brain Age. Frontiers in aging neuroscience, 10, 168.

Health and Wellbeing: Active Ageing for Older Adults in Ireland

Evidence from The Irish Longitudinal Study on Ageing

TILDA (The Irish Longitudinal Study on Ageing)  researches the impact on the health and well-being of Ireland’s adult population aged 54 years and over and maps changes that have occurred since the first wave of TILDA data collection in 2010. Potent factors which influence health and well-being are volunteering, caring, financial transfers, health insurance coverage, health care utilisation, health screening, diet, medication use and prophylaxis such as vaccination uptake.

 

Key Findings

Older adults in Ireland contribute to and benefit from their extended family and the communities in which they live.

  • Within the last two years, one quarter of adults in Ireland aged 54 years and over with living parents assisted their parent(s) with basic personal care while 43% provided help with other activities such as household chores, errands, shopping, and transportation. Half of older adults also provided financial help to their parent(s).
  • The majority of children remain geographically close to their parents: Two thirds of adults aged 54 years and over have children either living with them or in the same county.
  • Older adults in Ireland who have children are more likely to provide financial assistance to their children (48%) than receive financial help from them (3%).
  •  Half (47%) of adults aged 54 to 64 years and 65 to 74 years (51%) provide regular childcare for their grandchildren for an average of 36 hours per month. Quality of life is higher in those who care regularly for their grandchildren.
  • More than half (53%) of older adults in Ireland volunteered at some time during the previous year with 17% doing so at least once per week. Retired adults and those with higher levels of educational attainment are more likely to do so. Frequent volunteering is associated with better quality of life and fewer depressive  symptoms.
  •  Sixty percent of the older population take part in active and social leisure activities at least once per week, while 47% are involved in formal organisations, such as sports or social clubs. Social participation is associated with better quality of life and fewer depressive symptoms, however levels of participation decrease with age.

 

Keeping fit at all ages – yesterday in Malahide/Gestern in Malahide

Yesterday I took a rest from my powerlifting training and went for a morning walk in Malahide, a small town in North County Dublin, Ireland. Within one hour of walking I was able to visit the Malahide Marina, Malahide Castle and the Malahide Village. I also noticed the many people being active, either jogging, running, walking or cycling. There was a park run on, organised by parkrun.ie and sponsored among others by Healthy Ireland.  About a hundred people participated, young and old. Great to see so many people of all ages being active, and all that at 9.30 in the morning!

Meanwhile my son Christian was playing golf in Malahide Golfclub. To his surprise he noticed number of non-golfers – a family of foxes, as shown in his video!

Gestern nahm ich eine Auszeit von meinem Powerlifting-Training und machte stattdessen einen Morgenspaziergang in Malahide, einer kleinen Stadt in North County Dublin, Irland. Innerhalb einer Stunde konnte ich den Malahide Yachthafen, das Malahide Schloss und das Malahide Village besuchen. Ich bemerkte auch, dass viele Leute aktiv waren, entweder Joggen, Laufen oder Radfahren. Es gab einen Park Run, der von parkrun.ie organisiert und unter anderem von Healthy Ireland gesponsert wurde. Ungefähr hundert Leute nahmen teil, jung und alt. Toll, so viele Menschen jeden Alters aktiv zu sehen, und das alles um 9.30 Uhr morgens!

Inzwischen spielte mein Sohn Christian Golf im Malahide Golfclub. Zu seiner Überraschung bemerkte er einige Nicht-Golfer, eine Familie von Füchsen, wie sein Video zeigt!

 

The Yogi masters were right – breathing exercises can sharpen your mind

New research explains link between breath-focused meditation and brain health

It has long been claimed by Yogis and Buddhists that meditation and ancient breath-focused practices, such as pranayama, strengthen our ability to focus on tasks. A new study by researchers at Trinity College Dublin explains for the first time the neurophysiological link between breathing and attention.

Breath-focused meditation and yogic breathing practices have numerous known cognitive benefits, including increased ability to focus, decreased mind wandering, improved arousal levels, more positive emotions, decreased emotional reactivity, along with many others. To date, however, no direct neurophysiological link between respiration and cognition has been suggested.

The research shows for the first time that breathing – a key element of meditation and mindfulness practices – directly affects the levels of a natural chemical messenger in the brain called noradrenaline. This chemical messenger is released when we are challenged, curious, exercised, focused or emotionally aroused, and, if produced at the right levels, helps the brain grow new connections, like a brain fertiliser. The way we breathe, in other words, directly affects the chemistry of our brains in a way that can enhance our attention and improve our brain health.

The study, carried out by researchers at Trinity College Institute of Neuroscience and the Global Brain Health Institute at Trinity, found that participants who focused well while undertaking a task that demanded a lot of attention had greater synchronisation between their breathing patterns and their attention, than those who had poor focus. The authors believe that it may be possible to use breath-control practices to stabilise attention and boost brain health.

Michael Melnychuk, PhD candidate at the Trinity College Institute of Neuroscience, Trinity, and lead author of the study, explained: “Practitioners of yoga have claimed for some 2,500 years, that respiration influences the mind. In our study we looked for a neurophysiological link that could help explain these claims by measuring breathing, reaction time, and brain activity in a small area in the brainstem called the locus coeruleus, where noradrenaline is made. Noradrenaline is an all-purpose action system in the brain. When we are stressed we produce too much noradrenaline and we can’t focus. When we feel sluggish, we produce too little and again, we can’t focus. There is a sweet spot of noradrenaline in which our emotions, thinking and memory are much clearer.”

“This study has shown that as you breathe in locus coeruleus activity is increasing slightly, and as you breathe out it decreases. Put simply this means that our attention is influenced by our breath and that it rises and falls with the cycle of respiration. It is possible that by focusing on and regulating your breathing you can optimise your attention level and likewise, by focusing on your attention level, your breathing becomes more synchronised.”

The research provides deeper scientific understanding of the neurophysiological mechanisms which underlie ancient meditation practices. The findings were recently published in a paper entitled ‘Coupling of respiration and attention via the locus coeruleus: Effects of meditation and pranayama’ in the journal Psychophysiology. Further research could help with the development of non-pharmacological therapies for people with attention compromised conditions such as ADHD and traumatic brain injury and in supporting cognition in older people.

There are traditionally two types of breath-focused practices — those that emphasise focus on breathing (mindfulness), and those that require breathing to be controlled (deep breathing practices such as pranayama). In cases when a person’s attention is compromised, practices which emphasise concentration and focus, such as mindfulness, where the individual focuses on feeling the sensations of respiration but make no effort to control them, could possibly be most beneficial. In cases where a person’s level of arousal is the cause of poor attention, for example drowsiness while driving, a pounding heart during an exam, or during a panic attack, it should be possible to alter the level of arousal in the body by controlling breathing. Both of these techniques have been shown to be effective in both the short and the long term.

Ian Robertson, Co-Director of the Global Brain Health Institute at Trinity and Principal Investigator of the study added: “Yogis and Buddhist practitioners have long considered the breath an especially suitable object for meditation. It is believed that by observing the breath, and regulating it in precise ways—a practice known as pranayama—changes in arousal, attention, and emotional control that can be of great benefit to the meditator are realised. Our research finds that there is evidence to support the view that there is a strong connection between breath-centred practices and a steadiness of mind.”

“Our findings could have particular implications for research into brain ageing. Brains typically lose mass as they age, but less so in the brains of long term meditators. More ‘youthful’ brains have a reduced risk of dementia and mindfulness meditation techniques actually strengthen brain networks. Our research offers one possible reason for this – using our breath to control one of the brain’s natural chemical messengers, noradrenaline, which in the right ‘dose’ helps the brain grow new connections between cells. This study provides one more reason for everyone to boost the health of their brain using a whole range of activities ranging from aerobic exercise to mindfulness meditation.”

Reference:   Melnychuk, M.C., Dockree, P.M, O’Connell, R.G,  Murphy, P.R, Balsters, J.H,  Robertson, I.H. (2018). Coupling of respiration and attention via the locus coeruleus: Effects of meditation and pranayama, Psychophysiology,  https://doi.org/10.1111/psyp.13091

Source: Trinity News

WHO plan to eliminate industrially-produced trans-fatty acids from global food supply

WHO yesterday released REPLACE, a step-by-step guide for the elimination of industrially-produced trans-fatty acids from the global food supply.

Eliminating trans fats is key to protecting health and saving lives: WHO estimates that every year, trans fat intake leads to more than 500,000 deaths of people from cardiovascular disease.

Industrially-produced trans fats are contained in hardened vegetable fats, such as margarine and ghee, and are often present in snack food, baked foods, and fried foods. Manufacturers often use them as they have a longer shelf life than other fats. But healthier alternatives can be used that would not affect taste or cost of food.

“WHO calls on governments to use the REPLACE action package to eliminate industrially-produced trans-fatty acids from the food supply,”said WHO Director-General, Dr Tedros Adhanom Ghebreyesus. “Implementing the six strategic actions in the REPLACE package will help achieve the elimination of trans fat, and represent a major victory in the global fight against cardiovascular disease.”

REPLACE provides six strategic actions to ensure the prompt, complete, and sustained elimination of industrially-produced trans fats from the food supply:

REview dietary sources of industrially-produced trans fats and the landscape for required policy change.

Promote the replacement of industrially-produced trans fats with healthier fats and oils.

Legislate or enact regulatory actions to eliminate industrially-produced trans fats.

Assess and monitor trans fats content in the food supply and changes in trans fat consumption in the population.

Create awareness of the negative health impact of trans fats among policy makers, producers, suppliers, and the public.

Enforce compliance of policies and regulations.

Several high-income countries have virtually eliminated industrially-produced trans fats through legally imposed limits on the amount that can be contained in packaged food. Some governments have implemented nationwide bans on partially hydrogenated oils, the main source of industrially-produced trans fats.

In Denmark, the first country to mandate restrictions on industrially-produced trans fats, the trans fat content of food products declined dramatically and cardiovascular disease deaths declined more quickly than in comparable OECD countries.

“New York City eliminated industrially-produced trans fat a decade ago, following Denmark’s lead,” said Dr. Tom Frieden, President and CEO of Resolve to Save Lives, an initiative of Vital Strategies. “Trans fat is an unnecessary toxic chemical that kills, and there’s no reason people around the world should continue to be exposed.”

Action is needed in low- and middle-income countries, where controls of use of industrially-produced trans fats are often weaker, to ensure that the benefits are felt equally around the world.

WHO Global Ambassador for Noncommunicable Diseases, Michael R. Bloomberg, a three-term mayor of New York city and the founder of Bloomberg Philanthropies, said: “Banning trans fats in New York City helped reduce the number of heart attacks without changing the taste or cost of food, and eliminating their use around the world can save millions of lives. A comprehensive approach to tobacco control allowed us to make more progress globally over the last decade than almost anyone thought possible – now, a similar approach to trans fat can help us make that kind of progress against cardiovascular disease, another of the world’s leading causes of preventable death.”

Elimination of industrially-produced trans fats from the global food supply has been identified as one of the priority targets of WHO’s strategic plan, the draft 13th General Programme of Work (GPW13) which will guide the work of WHO in 2019 – 2023. GPW13 is on the agenda of the 71st World Health Assembly that will be held in Geneva on 21 – 26 May 2018. As part of the U.N.’s Sustainable Development Goals, the global community has committed to reducing premature death from noncommunicable diseases by one-third by 2030. Global elimination of industrially-produced trans fats can help achieve this goal.

“Why should our children have such an unsafe ingredient in their foods?” asks Dr Tedros. “The world is now embarking on the UN Decade of Action on Nutrition, using it as a driver for improved access to healthy food and nutrition. WHO is also using this milestone to work with governments, the food industry, academia and civil society to make food systems healthier for future generations, including by eliminating industrially-produced trans fats.”

Notes
There are two main sources for trans fats: natural sources (in the dairy products and meat of ruminants such as cows and sheep) and industrially-produced sources (partially hydrogenated oils).

Partially hydrogenated oils were first introduced into the food supply in the early 20th century as a replacement for butter, and became more popular in the 1950s through 1970s with the discovery of the negative health impacts of saturated fatty acids. Partially hydrogenated oils are primarily used for deep frying and as an ingredient in baked goods; they can be replaced in both.

WHO recommends that the total trans fat intake be limited to less than 1% of total energy intake, which translates to less than 2.2 g/day with a 2,000-calorie diet. Trans fats increases levels of LDL-cholesterol, a well-accepted biomarker for cardiovascular disease risk, and decreases levels of HDL-cholesterol, which carry away cholesterol from arteries and transport it to the liver, that secretes it into the bile. Diets high in trans fat increase heart disease risk by 21% and deaths by 28%. Replacing trans fats with unsaturated fatty acids decreases the risk of heart disease, in part, by ameliorating the negative effects of trans fats on blood lipids. In addition, there are indications that trans fat may increase inflammation and endothelial dysfunction.

From 4 May-1 June 2018, WHO is running an online public consultation to review updated draft guidelines on the intake of trans-fatty acids saturated fatty acids for adult and children.

Source: World Health Organization