Eating Immortally E-Book

Boris Bigalke

• Herausgeber: BoD - Books on Demand
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2024

Seitenzahl: 441

Beschreibung

"Eating Immortally" reveals the revolutionary link between nutrition and a vital, energized life. Renowned nutrition expert Professor Boris Bigalke, MD, MBA (Oxford, UK), LL.M. presents groundbreaking findings that turn conventional notions of health and vitality on their head. Based on years of research and clinical experience, this book offers a comprehensive guide for anyone who wants to live life at full throttle. With a unique mix of science-based information and practical tips, Professor Bigalke shows how a targeted diet and exercise program can help slow the aging process, regenerate cells and boost energy to explosive levels. From superfoods to 50 selected recipes for different stages of life, "Eating Immortally" offers concrete guidance on how to optimize your diet and lifestyle and how to unlock your body's full potential. But this book is more than just a guide to healthy eating. Professor Bigalke goes beyond this and examines the deeper connections between food, mind and body. He explains how lifestyle may not only affect our physical state, but can also influence our mental clarity, emotional stability and spiritual development. "Eating Immortally" makes it clear that a life of vitality and youthfulness is attainable for anyone who is willing to recognize and harness the power of proper nutrition and a sensible lifestyle. This book is an essential companion for anyone seeking the key to a life of full-throttle, tireless energy.

Leseprobe

Professor Boris Bigalke, MD, MBA (Oxford, UK), LL.M. works as an attending and head of the DGK CardioMRI Qualification Center at the German Heart Center of the Charité (DHZC), Campus Benjamin Franklin, Clinic for Cardiology, Angiology and Intensive Care Medicine. He also practices complementary medicine with Traditional Chinese Medicine (TCM), Traditional Tibetan Medicine (TTM) and yoga movement theory as a sideline. Professor Bigalke is a specialist in internal medicine and holds specializations and additional qualifications in cardiology, acupuncture, nutritional medicine DAEM/DGEM® and magnetic resonance imaging.

After studying medicine at the Free University of Berlin, he continued his scientific and clinical career at the Eberhard-Karls-University of Tübingen.

Further training led him to surgery at the LIJ Medical Center, Albert Einstein College of Medicine, New York, USA, to TCM at the WHO Collaborating Center, Beijing, China and to TTM at the Qusar Tibetan Healing Centre, Dharamsala, Himachal Pradesh, India.

During a long-term research stay, he also worked at King's College London, Division of College London, Division of Imaging Sciences and Biomedical Engineering London as an Assistant Professor/ Honorary Lecturer.

He also completed a Master of Business Administration (MBA) Healthcare Management at Magna Carta College, Oxford, UK, and a Master of Laws (LL.M.) with a focus on medical law at the Dresden International University.

He is Associate Editor in the journal "ESC Heart Failure" and reviewer in various medical journals and author of more than 130 scientific peer-reviewed publications. Professor Bigalke has been elected as one of Germany's top physicians in FOCUS-Gesundheit 2021 in the category of cardiological sports medicine, and in 2023 and 2024 in the categories of hypertension and nutritional medicine.

Cover photo and design: © Professor Boris Bigalke, MD

Author‘s photo: © Professor Boris Bigalke, MD

Figures 1-10: © Professor Boris Bigalke, MD

For Ulla and for everyone who wants to live a long and healthy life!

Contents

Introduction

Biological vs. chronological age: a consideration of the differentiation between age and health

Aims

Chapter 1: Physical activity

What is the right amount of exercise?

Endurance sports or weight training?

Endurance sports

Weight training

"Weekend warrior"

Calisthenics

Pull-ups

Push-ups

Dips

Squats

Lunges

Jumping rope

Cardiovascular training

Burning calories

Yoga

Conclusions

Chapter 2: Sleep, relaxation, music: underestimated pillars of health

Sleep

Sleep duration

Sleep deprivation as therapy

Power nap

Sleep quality

Depth of sleep

Circadian rhythm

Hormones

Natural extracts

Benzodiazepines

Sleep hygiene

Relaxation

"Always-on" lifestyle: poisonous for the health

Consequences for health

Important steps for recovery

The healing power of music: making music for healthcare

Conclusions

Chapter 3: Changing nutritional medicine

Are eggs healthy or dangerous?

Important ingredients in eggs: choline and lutein

Controversial guidelines

Guidelines ≠ medical standard

Mediterranean diet

Better butter or margarine?

Is it justified to call fat a demon?

Explosive revelation of conflicts of interest

Calorie restriction

Ketogenic diet

Low-carb diet

Atkins diet

mTOR signaling pathway - key to longevity

Meat vs. vegetarian or vegan diet

Meat consumption

Red meat

White meat

Vegetarian or vegan diet

Health risks of a vegetarian or vegan diet

Other meat alternatives

Artificial meat

Insects

Dilemma with salt in food

More salt in the diet

Less salt in the diet

Paradoxical reactions

Intermittent fasting

Fake fasting

Exposure to cold

Cryotherapy

Cold water applications

Long life through cold treatment?

Conclusions

Chapter 4: Lifestyle supplements and superfoods for longevity

Superfoods

Antioxidants

Free radicals

Vitamin C

Zinc

Vitamin E

Beta-carotene

Lutein

Lycopene

Selenium

Flavonoids

Quercetin

Kaempferol

Luteolin

Catechins

Anthocyanins

Polyphenols

Tannins

Lignans

Ellagic acid

Caffeic acid

Curcumin

Resveratrol

Saponins

Soybeans

Quinoa

Amaranth

Ginseng

Jiaogulan

Ginkgo

Q10

Vitamin D

Niacin

Omega-3 fatty acids

Omega-9 fatty acids

Nicotinamide adenine dinucleotide

Metformin

Semaglutide

Acetylsalicylic acid

Statins

Methylxanthines

Caffeine

Theobromine

Taurine

Alliin

Mistletoe

Hawthorn

Chamomile

Goji berries

Ginger

Resistant starch

Vanillin

Capsaicin

Conclusions

Chapter 5: Elimination of noxious substances

Solanine

Mushrooms

Cannabis

Fentanyl

Alcohol

Smoking

It's never too late to quit!

Glutamate

Environmental toxins

Air pollution

Particulate matter

Caution: electric cars!

Benzene

Lead

Noise pollution

Water pollution

Microplastics

Soil pollution

Pesticides

UV rays

Phthalates

Phosphates

Nitrates and nitrites

Acrylamide

Benzpyrenes

Infections

Plague

Aspergillosis

Legionellosis

Hepatitis

HIV/ AIDS

Influenza

COVID-19

Tick-borne infections

Hygiene

Cetylpyridinium chloride

Sugar substitutes

Xylitol

Aspartame

Erythritol

Stevia

Sorbitol

Accidents

Road traffic

Recreational sports and extreme sports

Mental illnesses

Depression

Loneliness

Schizophrenia

Anxiety disorder

Stress

Distress

Eustress

Wars, terrorism and street violence

Wars

Terrorism

Street violence

Conclusions

Chapter 6: Recipes

Starters

Greek salad with tomatoes and cucumber

Roasted chickpeas with spices

Chicory with oranges and slivered almonds

Basil, mozzarella, tomatoes in olive oil (Caprese salad)

Avocado salad

Tomato mozzarella skewers with basil pesto

Pumpkin soup

Mozzarella beetroot towers

Main courses

Fried mackerel fillet with steamed vegetables

Grilled chicken with sweet potato puree

Vegetable stir-fry with wholegrain pasta

Tofu stir fry with rice

Vegetable curry with chicken

Quinoa salad with avocado and black beans

Roasted vegetable tabbouleh

Greek quinoa salad

Eggplant thalers with feta cheese

Spring onions with feta cheese, pasta and walnuts

Roast potatoes with sage, cheese and wrapped ham

Fried eggs and roast potatoes

Grilled salmon fillet with asparagus and lemon-dill sauce

Vegetable curry with coconut milk

Stuffed peppers with quinoa and vegetables

Grilled chicken with vegetables

Baked salmon with steamed spinach

Vegetarian vegetable pan with tofu

Zucchinis with feta cheese, potatoes and basil in olive oil

Pasta in cream sauce with chopped almonds

Jacket potatoes with curd and chives in olive oil

Chinese wok dish

Lamb with green beans and potatoes

South American midnight soup

Königsberger meatballs

Chicken and vegetable soup

Pasta with cream sauce and mushrooms

Roast potatoes with chanterelles and thyme

Sauerkraut with bacon and potatoes

Indian-style white cabbage

Rice with avocado, kidney beans and crème fraîche

Romaine lettuce with herring in cream sauce, onions and apples

Persian-style rice with chicken, barberries and cashew nuts

Desserts

Fried pineapple with honey and cinnamon

Baked banana with chocolate chips

Yogurt fruit layer dish

Berry smoothie

Frozen watermelon sorbet slices

Greek yogurt with honey and roasted figs

Chia pudding with fruit and almonds

Coconut chia pudding with fresh berries

Avocado chocolate mousse

Conclusions

Summary

Outlook

TCM

TTM

Self-healing powers

Time phenomenon

References

Glossary

Introduction

Biological vs. chronological age: a consideration of the differentiation between age and health

The concept of age is complex and multidimensional. While chronological age simply measures the number of years since a person's birth, biological age reflects the physiological state and functioning of the body.1 This distinction between biological and chronological age is critical to a comprehensive understanding of ageing and its impact on health and well-being.

Chronological age is the most commonly used method to determine a person's age. It is a simple number based on the calendar that indicates the time since an individual was born. It is undeniable that chronological age plays an important role in life, as it influences legal status, social norms and personal expectations. However, chronological age often neglects individual differences in physical condition and health. In contrast, biological age refers to the actual condition of the body and its organ systems. It takes into account the functioning of organs, the presence of disease, genetic factors, lifestyle and environmental factors that influence health. On the one hand, a person may be chronologically 50 years old, but has a biological age of 40 years due to a healthy lifestyle and good genetic predisposition. On the other hand, someone could have a biological age that is older than their chronological age due to illness, poor nutrition and other risk factors.

The difference between biological and chronological age has far-reaching implications for health and ageing. Individuals with a younger biological age often have better physical function, greater resistance to disease and a longer life expectancy. They can also maintain a higher level of activity and independence. However, people with a biological age above their chronological age are more susceptible to disease, physical limitations and a shortened lifespan.

The distinction between biological and chronological age is important for health care, public health policy and individual lifestyle choices. It emphasizes the importance of preventive measures aimed at slowing down biological ageing and maintaining health throughout life. By adopting a healthy lifestyle, exercising regularly, eating a balanced diet, avoiding tobacco and managing stress appropriately, people can help to reduce their biological age and improve their quality of life. Of course, an increased age should not be at the expense of quality of life. Quality of life would be assessed quite differently from person to person, including physical health, psychological well-being, social relationships, material wealth, education, environmental quality and personal safety.

Aims

The aim of this book is to inspire interested people to beat chronological age by subjecting their body, mind and soul to a radical rejuvenation cure so that biological age progresses less rapidly.

How this can be achieved is described in detail in the following chapters; thus, this involves an overall concept of physical activity, sleep and rest phases, nutrition, lifestyle supplements, avoidance of harmful influences (noxious substances) and cooking recipe suggestions.

Chapter 1: Physical activity

Physical activity is an essential part of a healthy lifestyle and plays a key role in maintaining health and reducing the risk of a wide range of diseases and health problems. It is important to integrate regular exercise into everyday life and maintain an active lifestyle in order to promote long-term health and well-being.

What is the right amount of exercise?

The goal of walking 10,000 steps per day is a widely accepted recommendation for physical activity and health. This figure was not chosen at random, but is based on research results and guidelines from various health organizations. There are now an increasing number of studies that even consider 8,000 steps per day to be a sufficient measure.2 And a meta-analysis, i.e. a study of studies, showed that there is no longer a significant survival benefit to be seen with more than 8,000 steps per day.3 In a further meta-analysis of eight prospective observational studies with more than 20,000 participants, it was found that older people (>60 years of age) with 6000-9000 steps per day have a 40-50% reduced cardiovascular risk compared to people of the same age with 2000 steps per day.4 In addition to cardiovascular diseases, physical activity apparently also helps to prevent the development of various types of cancer, even if the exact biological mechanisms of action are not yet understood in detail.5

For those who are sedentary, however, there is good news from a British study (Vitality Habit Index 2024) from the working group of Professor Joan Costa-Font from the London School of Economics over an observation period of ten years that just 5,000 steps per day can significantly increase life expectancy.6

However, it is important to note that the number of steps is not the only measure of physical activity. The intensity, duration and variety of activities are also important. It is therefore advisable not to focus exclusively on the number of steps, but also to integrate other forms of exercise such as strength training, stretching and aerobic exercises into one‘s daily routine. Healthy middle-aged and older people, as well as patients with cancer or cardiovascular disease, benefit from a longer life expectancy if they exercise regularly, regardless of previous physical activity.7

The American College of Sports Medicine (ACSM) recommends performing about 150 minutes of moderate, "aerobic" physical activity three to five days a week and “muscle-strengthening activities” two to three times a week.8

Endurance sports or weight training?

Whether endurance sports or weight training is better depends on a person's individual goals, preferences and health. Both forms of training offer different benefits.

Endurance sports

Improves cardiovascular health: Endurance sports such as running, cycling or swimming can promote heart health and reduce the risk of cardiovascular disease.

Increases endurance: Regular endurance training improves one‘s physical stamina, which means one can stay active for longer without getting tired.

Promotes fat burning: Endurance exercise may help to reduce excess body fat and control weight.

It is well known that a quick feeling of satiety and calorie restriction contribute to body weight reduction. A study has found that endurance sport in particular leads to a faster satiety effect due to the increased formation of N-lactoyl-phenylalanine, a molecule consisting of lactate (lactic acid) and the amino acid phenylalanine.9

Weight training

Increases muscle strength and mass:Resistance-based strength training helps build muscle strength and mass, which can improve physical performance.

Improves body composition: By building muscle mass, strength training can help reduce body fat and improve body composition.

Strengthens bones: Strength training can increase bone density and reduce the risk of osteoporosis and fractures.

A combination of endurance and strength training is often best, as both are important components of a comprehensive fitness program. However, aerobic and muscle-strengthening activities should be done at least three hours apart, as strength gains are weakened in the same session.10 The type and intensity of training should be adapted to individual goals and needs, taking into account health and possible limitations.

“Weekend warrior"

The role of health promotion for so-called "weekend warriors", i.e. people who are very busy at work and only manage to exercise at the weekend, is the subject of much controversy. In principle, this compact sports schedule, even if the physical activity is less frequent and intensive than regular, daily training, still seems to be beneficial for health and prevent sudden cardiac death.11 A retrospective analysis from a British bio-database also showed that sport focused on one or two days has a comparably favorable prognosis compared to training evenly distributed over the week due to the significantly reduced cardiovascular risk in both groups.12

In order to avoid excuses regarding bad weather conditions, costs or the effort involved in purchasing strength equipment and weights or going to the gym on a regular basis, the following section presents sports that make it possible to do something for physical and mental health and longevity with little time and cost.

Calisthenics

The term calisthenics comes from Greek language and literally means "beautiful strength". It is a form of physical training that aims to develop strength, endurance, flexibility, coordination and body control using one’s own body weight, i.e. a gym, swimming pool, weight machines or weights are not necessary for this sporting activity. Exercises include pull-ups, press-ups, dips (lowering and lifting between parallel bars), squats, lunges.

Intervention studies emphasize the benefits of calisthenics training due to the low time, cost and equipment requirements, which can also be incorporated into the daily routine of untrained people in almost any location with the aim of promoting health and preventing illness.13

Pull-ups

Pull-ups are an exercise that strengthens the muscles in the upper back, biceps, shoulders and core. They can be used to build muscle as well as to improve functional strength and bodyweight training. There are different hand positions used for pull-ups. The choice of hand position influences the muscles that are used more during the exercise.

Variants

Wide grip (overhand grip wider than shoulder width): The palms are facing outwards. This position targets the outer parts of the latissimus dorsi and also puts more strain on the shoulders and upper back. However, a wide grip can put excessive strain on the shoulders (rotator cuff). For this reason, people with shoulder problems should take a more cautious approach or consider alternative grip positions.

Narrow grip (overhand grip at shoulder width or closer): As with the wide grip, the palms are facing outwards. The narrow grip focuses more on the middle of the back (latissimus dorsi) and the biceps muscles. The trapezius and rhomboids are involved in pulling the shoulder blades together.

Reverse grip (underhand grip or comb grip): In this position, the palms are facing inwards. A reverse grip emphasizes the biceps muscles and the lower part of the latissimus dorsi. The brachialis, which lies under the biceps, is also used more intensively.

Parallel grip (hammer grip): These are pull-ups on a parallel bar with the palms facing each other. This position also works the biceps and middle back muscles. The shoulder muscles, especially the deltoids, are also activated to support the movement.

Muscle groups

Latissimus dorsi (broad back muscle): The latissimus dorsi is the main muscle used in pull-ups. This exercise is particularly effective for developing the outer part of the latissimus dorsi.

Biceps brachii: The biceps, located on the front of the upper arm, are strongly activated to bend the elbows and pull the body upwards.

Back muscles: In addition to the latissimus dorsi, other muscles in the upper back, such as the trapezius muscle and the rhomboid muscle, are also activated to pull the shoulder blades together and stabilize the back muscles.

Brachialis: This muscle lies under the biceps and also supports the flexion of the elbow.

Lower trapezius: The lower part of the trapezius muscle, which covers the upper back, is activated during the downward movement to stabilize the shoulder blades.

Brachioradialis: The brachioradialis is a muscle in the forearm that is also active during pull-ups.

Abdominal muscles: The abdominal muscles are used to stabilize the torso while the body is pulled upwards.

Push-ups

Push-ups are a versatile exercise that strengthens the triceps, chest muscles, shoulders, back and core. Push-ups are often part of fitness routines, military training and general training programs.

Variants

Wide push-ups: With the hands wider than shoulder-width apart to work the chest muscles more.

Close push-ups: With the hands closer together to activate the triceps more.

Diamond push-ups: The hands are positioned so that the fingers and thumbs form a triangle, which puts the focus on the triceps.

One-armed push-ups: With one hand on the back to increase intensity.

Muscle groups

Pectoral muscles (pectoralis major): By using different hand positions, for example a wider or narrower grip, the chest muscles can be used to varying degrees.

Anterior deltoid muscle (deltoideus anterior): The shoulder muscles are activated during push-ups, especially the front part of the deltoid muscle.

Triceps: The back of the upper arms, the triceps, is activated during the extension of the elbows.

Serratus anterior: This muscle, which covers the lateral parts of the chest and the upper ribs, is used to stabilize the shoulder blades and support the movement.

Abdominal muscles (rectus abdominis et obliques): To keep the body stable during push-ups, the abdominal muscles are also activated.

Back muscles: The muscles in the upper back are also used to stabilize the shoulder girdle.

Gluteal muscles (gluteus maximus): The gluteal muscles are used to keep the hips stable and the body in a straight line.

Dips

Dips (bar support) are a bodyweight exercise that works several muscle groups in the upper body and arms. The exercise is usually performed on parallel bars (dip bars). A larger, more complex piece of gymnastics equipment is the parallel bars, as known from school lessons.

Muscle groups

Triceps brachii: The main work during dips is done by the triceps. This muscle on the back of the upper arm is responsible for extending the elbow joint.

Pectoral muscles (pectoralis major): Dips also target the chest muscles, especially when the upper body is tilted forward. This effect is enhanced if the dips are performed with a wide grip.

Anterior deltoid muscle (deltoideus anterior): The anterior shoulder muscles are activated to support the forward movement of the arms.

Rhomboid muscle (rhomboids): The rhomboid muscle, which lies between the shoulder blades, is activated during dips to ensure stability of the shoulder girdle.

Gluteal muscles (gluteus maximus): The gluteal muscles are used to keep the hips stable and the body upright.

Lower trapezius muscle: The lower part of the trapezius muscle, which covers the upper back, is also involved.

Abdominal muscles (rectus abdominis et obliques): The abdominal muscles are activated to keep the torso stable.

Squats

Squats are an excellent exercise in calisthenics, a form of training that focuses on bodyweight-based exercises without additional equipment. Squats strengthen the leg muscles, especially the thighs (quadriceps), glutes (gluteal muscles), and the muscles of the hips.

Variants

Basic squat technique: The basic technique for squats in calisthenics is to stand upright, place the feet shoulder-width apart and bend the knees while pushing the hips back. The back should be kept straight and the body lowered as if sitting on an invisible chair. One should also ensure that one breathes evenly during the movement. A common mistake is to hold one‘s breath. One should inhale when lowering into the squat and exhale when coming up from the squat.

Deep squats: This involves trying to go as deep as possible while maintaining correct form. This helps to activate the muscles through a greater range of motion and promotes flexibility.

Pistol squats: This is an advanced variation of the squat where the entire body weight is balanced on one leg while the other leg is extended. This form is therefore more recommended for well-trained athletes.

Explosive squats: This is an advanced form of squat, also known as jump squats or plyometric squats. When coming up from the deep squat, one jumps into the air. This exercise integrates strength, speed and coordination and is an effective way to strengthen leg muscles and improve jumping power. This type of exercise is particularly popular in sports such as basketball, volleyball and sprinting.

Muscle groups

Quadriceps (front thigh muscle): For the extension of the knees.

Hamstrings (rear thigh muscles): For hip flexion and extension of the knees.

Gluteal muscles (gluteus maximus): For hip extension.

Adductors and abductors: For stabilizing the legs.

Trunk muscles: For the stability of the trunk during movement.

Lunges

Lunges are an exercise that works the muscles in the legs, buttocks and core. It is a functional exercise that promotes strength and stability in the lower extremities.

Variants

Stationary lunges: The classic variation in which the back leg does not move after the lunge.

Lunges with a step backwards: Here, a step is taken backwards instead of forwards.

Running lunges: Here, lunges are performed in a continuous, dynamic movement.

Muscle groups

Quadriceps (front thigh muscle): Activated during flexion of the front knee.

Gluteal muscles (gluteus maximus): Activated when standing up from a lowered position.

Ischiocrural muscles (posterior thigh muscles): Helps stabilize and flex the posterior knee.

Adductors and abductors: Work together to stabilize the legs.

Core muscles: Activated to stabilize the upper body during the exercise.

Jumping rope

Although jumping rope is not directly a calisthenics exercise, it can still be used as a supplement to a calisthenics workout. It is an effective way to burn calories, promote cardiovascular health and improve speed. Jumping rope requires timing and coordination between the eyes, hands and feet, which can improve motor skills.

The exercises can be performed both indoors and outdoors and only require a skipping rope, of which there are now skipping rope systems with plastic-coated metal wires and weights on handles to enable faster movements in addition to simple hemp ropes. Different muscle groups are activated while jumping rope, including the legs, torso, arms and shoulders. It is therefore a full body workout.

Cardiovascular training

Jumping rope is an excellent way to strengthen the cardiovascular system. It increases the heart rate, improves endurance and promotes overall heart health. According to the Harvard Step Test, approximately 10 minutes of jumping rope is equivalent to 30 minutes of jogging for cardiovascular endurance.14

Burning calories

Jumping rope is an effective method of burning calories and can therefore be integrated into a fitness program for weight loss.15 In addition to the duration and intensity of the physical activity, calorie consumption also depends on age, gender, body size and physical condition. Even if studies determine an apparently exact calorie consumption, the following calorie figures are more of a rough estimate.16,17

Light rope jumping: Approx. 200-300 calories per half hour.

This estimate is based on a body weight of around 70 kg.

Moderate rope skipping: Approx. 300-400 calories per half hour.

This is a slightly more intense workout with higher speed and possibly variations in technique.

Intense rope skipping or High-Intensity Interval Training (HIIT): Up to 500 calories or more per half hour. High-intensity jumping rope, especially in the form of interval training, can further increase calorie consumption.

Variants

Basic rope skipping: The basic form of rope skipping, which involves simply jumping over the rope as it swings continuously across the floor. This can be done with forward movement or remaining in place with either one hop or two hops per revolution.

One-leg rope skipping: This involves jumping on one leg only to improve balance and strengthen the muscles on one side.

Criss-cross jumping: Criss-cross rope jumping involves moving the arms crosswise in front of the body while the rope swings over the head and under the feet.

Backward rope skipping: The movement is backwards, which increases coordination and backward vision requirements.

Interval rope skipping: There is an alternation between intense and moderate jumping intervals to increase the intensity of the workout.

High-knee rope jumping: When jumping, the knees are alternately lifted up to activate the abdominal muscles.

Double Unders: In this advanced variation, the rope is passed under the feet twice per jump. This requires more speed, higher jumps and precision.

Muscle groups

Calf muscles (gastrocnemius and soleus): The calf muscles are used in each jump to push the feet off the ground.

Quadriceps (anterior thigh muscle): The quadriceps help to bend the knees when pushing off the ground

Hamstrings (posterior thigh muscles): The hamstrings work with the quadriceps to flex and extend the knees.

Gluteal muscles (gluteus maximus): The gluteus maximus is activated when pushing off the ground.

Abdominal muscles (rectus abdominis et obliques): The abdominal muscles are engaged to keep the torso stable and support an upright posture while jumping rope.

Shoulder muscles (deltoids): The shoulder muscles are used to swing the arms and turn the rope.

Back muscles: The back muscles help to maintain an upright posture and support the shoulders when moving the arms.

Arm muscles (biceps and triceps): The arm muscles are involved in swinging the rope and coordinating the movements of the arms.

Muscles in the hip area: The muscles in the hip area, such as the iliopsoas and sartorius, are also activated to lift the legs during jumping.

Yoga

Yoga is a traditional movement theory that has its origins in the Buddhist-Hindu cultural area. The word "yoga" originally comes from the Sanskrit meaning "union" or "integration".

Yoga is closely linked to the principles of Ayurvedic medicine. Yoga aims to bring body, mind and soul into harmony.

There are various forms and styles of yoga, but most include postures (asanas), breath control (pranayama) and meditation. The main focus is on developing body awareness, flexibility, strength and inner peace.

Yoga has been shown to help manage stress, relieve anxiety, lower high blood pressure, improve sleep quality and cognitive performance and alleviate depression.18,19,20,21,22,23 According to the Buddhist-Hindu tradition, there are 7 chakras (energy centers) in the body.24

Yoga aims to promote physical and mental well-being by improving the flow of energy in the body and increasing overall balance and flexibility. It consists of a series of movements and postures that can be adapted to different fitness levels and is often used for both physical exercise and therapeutic purposes.

It is important to note that yoga is not limited to any particular religion, although it is often associated with Hindu, Buddhist or philosophical traditions. In many cultures, yoga is valued as a holistic practice for well-being and self-development.

Ten simple movement and holding positions from yoga that can be performed while standing were adapted here based on established references.25,26,27 All exercises should focus on inhaling and exhaling. The individual movement and holding positions should each be repeated three to five times, so that a total of just 10 minutes should be invested in the ten exercises each day.

Cloud Hand

Low Mudra (symbolic hand movement/ position)

High Mudra (symbolic hand movement/ position)

Right and Left Sideways Movement

Forward and Back Bend

Right and Left One-Leg Stand

Clockwise Spinning Top

Deep Hip Jump with Liberating Pull-up of the Arms

Standing Balance

Windmill

In the cloud hand, the hands are positioned on the lower abdomen with the palms facing upwards. As if drawing water, one moves one‘s hands up to the solar plexus (breastbone level) and stretch out the arms with the palms facing outwards, as if a cloud is being pushed aside and with it worries, stress and problems. It is important to breathe out as one extends the arms.

Fig. 1: Cloud Hand

The low mudra is intended for the sacral chakra. The interlaced palms point downwards at the level of the solar plexus (in front of the breastbone) and move downwards. Then the palms turn upwards and return upwards to the starting position in the solar plexus area.

Fig. 2: Low Mudra (symbolic hand movement/position)

The high mudra is focused on the throat and crown chakras. The hands are clenched into fists in front of the neck and are placed in a semi-circle above the head. There the fists open, the palms turn from the inside to the outside and draw energy from below, which is then brought back up to the body. In addition to the cloud hand, this exercise is well suited to relieving stress.

Fig. 3: High Mudra (symbolic hand movement/position)

In the right and left side movement, arms are first stretched upwards and then aligned parallel to the respective upper body side movement. These are simple movements that are particularly useful after long periods of sitting.

Fig. 4: Right and Left Sideways Movement

In the forward and backward bend, the hands are first supported on the thighs in front as in a kowtow or prayer, then the upper body straightens up and the arms are stretched upwards and then overstretched backwards almost as if sun worship were taking place.

Abb. 5: Forward and Back Bend

The right and left one-leg stand involves standing on one leg for around 10 seconds while the other leg is bent at the standing leg. This exercise is important for coordination and inner balance. If one is unsure about one‘s stability and center of gravity, one can spread one‘s arms out for support.

Fig. 6: Forward and Left One-Leg Stand

In the clockwise spinning top, the arms are spread out with the palms facing outwards and then rotated around their own axis in a clockwise direction. As with the one-leg stand, this exercise is also used for inner balance. For better focus, the exercise can also be performed with eyes closed at an advanced stage. As with all exercises, attention should be paid to breathing in and out.

Fig. 7: Clockwise Spinning Top

When performing a deep hip jump with a liberating pull-up of the arms, the jumping movement from the squat should be performed from the hips and not from the knees. This exercise also helps to release tension.

Fig. 8: Deep Hip Jump Liberating Pull-Up of the Arms

The standing balance involves standing on one leg while the other leg is extended backwards in a horizontal position. The torso tilts forward accordingly and both arms are extended forward in parallel. Then switch to the other leg. Again, the aim is to achieve inner balance.

Fig. 9: Standing Balance

The windmill works several muscle groups in the arms, shoulders, neck and back to relieve tension. Arms are stretched out sideways in the neutral position, then the left arm is lifted upwards and the right arm is positioned diagonally downwards. The legs and lower torso remain unchanged throughout the exercise. The left arm leads backwards with the upper body turned to the left and the right arm follows in a horizontal position with the upper body turned to the left. The right arm then takes the lead and is stretched upwards, with the left arm now pointing diagonally downwards. The upper body turns back to the zero position from the beginning. Then the left arm is lifted upwards again, now guiding the upper body with a twist to the right. The right arm is diagonally down again and is then brought into a horizontal position together with the left arm while the upper body is rotated backwards to the right. The right arm now takes the initiative and stretches upwards with the left arm coming diagonally downwards. The right arm guides the upper body back to the zero position from the beginning. At the beginning, the windmill should be performed slowly and with pauses. Once one has internalized the movement sequence, one can then also perform fast scooping movements.

Fig. 10: Windmill

Conclusions

A small dose of sport is an effective "medicine pill". Just do it!

Only 10 minutes of exercise a day helps to prevent health problems, manage stress and improve quality of life

Regardless of the weather, money and time can be saved: calisthenics, jumping rope and yoga can be done practically anywhere at any time without a gym, equipment or weights

Chapter 2: Sleep, rest, music: underestimated pillars of health

In the fast-moving modern world, which is characterized by constant activity and an excessive striving for productivity, many people tend to underestimate the importance of sufficient sleep, relaxation and soothing music. Yet sleep, relaxation and music are not just pleasant aspects of daily life, but fundamental pillars of health.

Sleep

As a biological process, sleep plays a crucial role in the regeneration of the body. During sleep, not only are energy reserves replenished, but repair mechanisms are also activated. Cells regenerate, the immune system strengthens and hormone production is regulated. A lack of adequate sleep can lead to a variety of health problems, including a weakened immune system, increased risk of cardiovascular disease, diabetes mellitus and mental illness.

In addition, sleep has a significant impact on cognitive function and emotional stability. A well-rested person shows a better ability to concentrate, faster reaction times and improved problem-solving skills. The link between sleep deprivation and cognitive impairment is well documented and should serve as a warning signal of the importance of getting a regular and sufficient amount of sleep.

Duration, quality and depth of sleep play a crucial role in health.

Sleep duration

A three-hour reduction in sleep duration disrupts the function of T cells, which are responsible for the body's defense against infection.28 In a study of more than 116,000 people from 21 countries, which also took regional and cultural differences into account, it was shown that an average sleep duration of 6-8 hours per day best protects against hard primary prognostic endpoints such as cardiovascular events and death.29 Both too long and too short, either way of this sleep duration is unhealthy. One review found that outside of the optimal sleep window, sleep deprivation by one hour results in up to 11% risk of death, coronary heart disease, stroke and type 2 diabetes mellitus, whereas sleep excess by one hour results in an even higher risk (up to 17%) of stroke, coronary heart disease and type 2 diabetes mellitus.30

Sleep deprivation as therapy

Sleep deprivation is controversially discussed as a therapeutic measure for depression in psychiatry. There has been some research since the 1970s suggesting that sleep deprivation can have a short-term antidepressant effect, particularly in people with depression.31 The exact mechanisms underlying this short-term improvement are not fully understood, but it is thought that changes in circadian rhythms (“internal clock”) and neurotransmitter systems may play a role. The antidepressant effect of sleep deprivation usually appears to be temporary, and most people experience a return of depression symptoms when they resume normal sleep. A recent review and meta-analysis finds no evidence and therefore no justifying indication for guideline-based sleep deprivation treatment for depression.31

Power Nap

A power nap, a short nap of around 10 to 30 minutes, can offer many health benefits if used correctly.32 A short nap can help to reduce stress levels and improve alertness, concentration and cognitive performance, especially after intense physical activity or strenuous work. In addition, a power nap can help combat fatigue during the day and shorten reaction times. Studies have shown that a short midday nap can support memory performance and learning, improve retention of new information and improve long-term memory.33 Ideally, a power nap should be taken in the early afternoon (a kind of "siesta") to take advantage of the natural drop in energy levels during the day without disturbing night-time sleep. People who power nap too late in the day (e.g. late afternoon), nap for more than 30 minutes during the day or have already slept more than six hours the night before are at increased risk of cardiovascular disease and death.32,29

Sleep quality

Studies have shown that most people with sleep disorders have problems falling asleep, followed by problems sleeping through the night or waking up early.34 Problems sleeping through the night provoke vascular calcification (atherosclerosis) through the increased release of inflammatory cells, which are associated with the development of heart attacks and strokes.35 According to a review, sleep disorders lead to an increased risk of stroke (up to 55% higher), cardiovascular death (up to 33% higher), coronary heart disease (up to 28% higher), high blood pressure (up to 27% higher), dementia (up to 50% higher) and cancer in the hormone-active organ thyroid (up to 24% higher).36

Depth of sleep

The stages of sleep are often divided into five phases: four stages of non-REM sleep (NREM) and the Rapid Eye Movement (REM) phase.37 The REM phase is a stage of sleep characterized by rapid eye movements, increased neuronal activity and vivid dreams involving the processing of emotions. Memorization or consolidation of memory content occurs mainly during NREM sleep, especially during deep sleep (N3) and middle sleep (N2).38 Assessment of sleep depth can be done using a variety of methods, including polysomnography (a sleep study that measures brain waves, muscle activity and other parameters), actigraphy (measurement of movements during sleep) and subjective self-reports of sleep quality.39 Adequate sleep depth is important for regeneration, recovery and overall well-being.

Circadian rhythm

The circadian rhythm ("internal clock") is a biological process that repeats in a roughly 24-hour cycle and controls numerous physiological and behavioral changes in the body. These rhythmic fluctuations influence many aspects of our lives, including the sleep-wake cycle, body temperature, hormone production, metabolic activity and memory performance. The circadian clock is mainly influenced by light. The alternation between day and night helps to synchronize the circadian clock and maintain the circadian rhythm. Results from cave experiments have shown that the human circadian rhythm persists even in the absence of external timers such as light.40 This has particular significance for shift workers, miners or business travelers and airline personnel on transcontinental flights, as it has been shown that external disruptions to the circadian rhythm can affect physical and mental health.41

Hormones

Melatonin and cortisol are two important hormones that play a key role in the regulation of the sleep-wake cycle. Both endogenous hormones interact to control the sleep-wake cycle and influence sleep quality.42

Melatonin helps to initiate and maintain sleep by signaling sleep readiness, while cortisol promotes a more active state and wakes the body. A balanced release of melatonin and cortisol in the circadian rhythm is important for healthy sleep and well-being during the day.43 Disruptions in this balance can lead to sleep disorders and other health problems.

Taking artificially produced melatonin has become quite popular, especially when traveling across multiple time zones (jet lag) or working shifts. However, it is not suitable for everyone and can also cause side effects such as headaches, dizziness, nausea and drowsiness. Therefore, melatonin should always be taken under medical supervision, especially by children, pregnant or breastfeeding women and people with other health conditions or taking medication. In addition, melatonin should not be considered a substitute for healthy sleep hygiene and lifestyle changes, such as creating a relaxing sleep environment, limiting screen time before bedtime and maintaining a regular sleep-wake cycle.

Natural extracts

In addition to melatonin, natural extracts of saffron (Crocus sativus) or valerian (Valeriana officinalis) are in great demand for the treatment of sleep disorders. Both have potentially calming and sleep-promoting properties. The sedative effect of saffron extract is thought to be due to its interaction with neurotransmitters such as serotonin and GABA (γ-aminobutyric acid).42 Valerian contains compounds known as valeric acids, which may have a sedative effect by increasing the activity of the neurotransmitter GABA in the brain and also have a stimulant effect at the serotonin receptor.44 The effectiveness of extracts of saffron and valerian in the treatment of sleep disorders can vary widely.

Benzodiazepines

Benzodiazepines are a class of drugs that are given to treat anxiety and epilepsy, but are also commonly used to treat sleep disorders. Although they can be effective in promoting sleep, they are not without risks and can have a variety of side effects.

Although benzodiazepines can be effective in treating anxiety, sleep disorders and other conditions, they also have potential for side effects such as a hangover with daytime sleepiness, memory and concentration problems, slowed reaction time, breathing problems, paradoxical reactions (agitation, aggression, hallucination) and dependence, especially with prolonged use or at higher doses.45

As a general rule, people with sleep disorders should speak to a medical doctor before using sleeping pills. In addition, lifestyle changes for good sleep hygiene should be considered, which are explained in detail below.46

Sleep hygiene

Regular sleep-wake cycle: One should try to go to bed and get up at the same time every day, even at weekends. A regular sleep-wake cycle helps to regulate the body's internal clock and improve sleep.

Sleep environment: Create a comfortable sleeping environment that is cool, quiet and dark; if necessary, use earplugs or a sleep mask to minimize disturbing noises or light sources.

Avoid caffeine and stimulants: Consumption of caffeine (coffee, tea), theobromine (chocolate, cocoa) and other stimulants such as nicotine and alcohol, especially in the hours before bedtime should be limited. These can disrupt sleep and prolong the time it takes to fall asleep.

Relaxation techniques: Relaxation techniques such as autogenic training, yoga, meditation, progressive muscle relaxation or breathing exercises can help to reduce stress and prepare the body for sleep.

Limit screen time before going to bed: Using electronic devices such as cell phones, tablets and computers just before bedtime should be avoided, as the blue light emitted from screens can interfere with the body's production of melatonin can be impaired.

Regular physical activity: Regular exercise can help to improve sleep quality, but intense physical activity just before bedtime should be avoided as this can interfere with falling asleep due to the adrenaline rush.

Food intake time: Heavy meals and large amounts of liquids just before bedtime should be avoided.

Avoiding naps: If taking naps during the day, limit their duration and avoid long naps late in the day as this can disrupt nighttime sleep.

Develop a sleep routine: Create a relaxing sleep routine that helps prepare for sleep, e.g. by reading, taking a warm bath or listening to soothing music.

Relaxation

In nowadays fast-moving world, with the pressure to be productive and constantly available, many people tend to view rest as secondary or even superfluous. However, the exact opposite is true: in addition to the aforementioned sleep, rest is an essential pillar of health and well-being that should not be neglected.

First of all, rest plays a crucial role in the regeneration of the body. During periods of rest, the body has the opportunity to regenerate and repair itself. Tissues are renewed, muscles are repaired and the immune system is strengthened. Without sufficient rest, these regeneration processes can slow down or be disrupted, which can lead to health problems in the long term.

In addition, recovery is important for mental health. In a world that is often characterized by stress, hectic and excessive demands, relaxation offers the opportunity to calm the mind and reduce stress. Relaxation techniques such as meditation, yoga and breathing exercises can help to calm the mind and promote mental relief. This in turn helps to prevent anxiety, depression and burnout.

Rest is also important for maintaining performance and productivity. Regular periods of rest can improve cognitive function and concentration. Taking time for rest can increase performance and improve the quality of work.

Furthermore, rest plays a central role in promoting relationships and social bonds. Shared leisure activities can strengthen friendships, deepen family bonds and improve general well-being. Recreation offers the opportunity to interact with others, laugh together and share positive experiences.

"Always-on" lifestyle: poisonous for one’s health

Rest is important to maintain balance in life. In a society that is often characterized by an "always-on" lifestyle, it is easy to get lost in work and neglect the needs of one‘s body and mind. The increase in intensive screen use (now mainly via smartphones) has a negative impact on physical and mental health.47

Consequences for health

Stress and overload: Constant access to digital devices and constant availability can lead to a feeling of constant excitement and excessive demands. The pressure to always be available and respond immediately to messages can cause stress and anxiety.

Sleep disorders: Constant use of screens before bedtime can affect the quality of sleep. As mentioned above in the section on sleep, the blue wavelength light from screens can inhibit the production of melatonin, the sleep hormone, which can lead to sleep disturbances and sleep deprivation.

Physical inactivity: Excessive use of digital devices can lead to people spending less time outdoors and being less physically active. This can lead to a sedentary lifestyle, which is associated with an increased risk of obesity, heart disease and other health problems.

Social isolation: Although digital technologies can facilitate communication, they can also lead to social isolation. Excessive use of online media can lead to people spending less time with face-to-face social interactions, which can lead to loneliness and isolation.

Digital distractions: The constant availability of entertainment and information online can cause people to spend their time and attention unproductively. This can affect productivity and lead to important tasks being neglected.

Digital fatigue: Constant use of digital devices can lead to eye strain, headaches and other symptoms of digital fatigue. This can affect quality of life and increase the risk of long-term eye and health problems.

Important steps for recovery

Recovery offers the opportunity to regenerate, reflect and reprioritize. By consciously taking time for rest and self-care, one can lead a balanced and fulfilling life.

Sleep: Sleep is one of the most important forms of recovery. As detailed above, during sleep the body has the opportunity to regenerate, repair tissue, balance hormones and consolidate memories. Adequate sleep duration and quality are crucial for health and well-being.

Relaxation techniques: Relaxation techniques such as meditation, breathing exercises, progressive muscle relaxation and yoga can help to relieve stress, reduce muscle tension and calm the mind.48 These practices promote relaxation and recovery on a physical and mental level.

Leisure activities: Leisure activities that are fun and relaxing are important components of recovery. These include hobbies, artistic activities, nature excursions, reading, listening to music and social activities with friends and family. Such activities offer a welcome break from everyday life and contribute to mental relief.

Exercise and sport: While physical activity is an important part of a healthy lifestyle, it is also important to allow sufficient time for rest and relaxation. Alternating between periods of activity and rest allows the body to recover and regenerate, which ultimately improves performance and prevents injuries.

Healthy diet: A balanced and nutritious diet supports recovery by providing the body with the necessary nutrients and energy to regenerate. Adequate fluid consumption is also important to keep the body hydrated and support the metabolism.

Self-care: Self-care practices such as massages, baths, sauna visits and spa treatments can help to reduce tension, loosen muscles and improve overall well-being.

Mindfulness and self-reflection: Scheduling time for mindfulness practices and self-reflection can help to calm the mind, reduce stress and promote a positive attitude. This can be done through meditation, journaling, nature observation or other intentional activities.49

Time limits on the use of digital devices: When screen time, especially smartphone use, is reduced, combined with an increase in physical activity, it can efficiently and cost-effectively promote mental health.50

In summary, relaxation is an essential pillar of health that encompasses a holistic view of well-being. By making time for relaxation, one can strengthen one‘s physical and mental health, increase one‘s performance and lead a fulfilling life. It is important to make rest a priority and integrate it as an important component of a healthy lifestyle.

The healing power of music: making music for health care

In modern civilized society, people are constantly exposed to stress, hectic lifestyles and a flood of stimuli, leading to a search for ways to maintain health and well-being. An often overlooked but extremely effective method of promoting health is making music. Music has always had a profound effect on the human mind, body and spirit, and numerous studies have shown that active music-making offers a multitude of health benefits that go far beyond mere aesthetic pleasure. Below are some of the reasons why making music is an important preventative health activity.

Stress relief and emotional well-being: Music has a unique ability to influence our emotions and put us in a relaxed state.51 Making music allows us to focus on the moment, let go of everyday stresses and achieve a state of calm and serenity. Creative self-expression while making music can also be an outlet for emotions, which helps to reduce negative feelings and increase emotional well-being.52

Cognitive function and brain health: Making music requires complex brain functions, including attention, memory, coordination and problem solving. Regular music-making can improve and maintain these cognitive abilities, especially in older people.51,53 In addition, music-making has been found to reduce the risk of neurodegenerative diseases such as dementia and Alzheimer's disease.54

Studies have shown that musicians often exhibit higher brain performance in areas such as language processing, memory and spatial thinking. These positive effects have also been described when listening to music, for example a piano sonata by Wolfgang Amadeus Mozart, and are often referred to as the "Mozart effect".55 Making music can already have a positive effect on a child's mental health perinatally, i.e. around birth.56

Social interaction and community: Music is a universal language that connects people from different cultures and backgrounds.52 Making music in groups promotes social interaction, teamwork and a sense of belonging. By sharing musical experiences, relationships can be strengthened and the social network expanded, which in turn improves mental well-being and quality of life.

Physical health: Making music trains various physical skills such as fine motor skills, coordination and breath control. Instrumental playing often requires good posture and muscle control, which helps to strengthen the back, spine and other muscle groups. In addition, singing can improve breathing and increase lung capacity, which has a positive effect on overall physical fitness.57

Cardiovascular system: In addition to religious and entertainment reasons, music appears to be an additional non-drug option to improve health prognosis, especially in cardiovascular disease.58 The MANTRA study has seen that patients with cardiovascular disease after cardiac catheterization do better in therapy from noetic ("consciousness expanding") measures, i.e. soothing music, healing prayers and biofield therapy (laying on of hands such as Reiki).59 However, the MANTRA II follow-up study