2024-11-21T12:54:43+01:00 Zend_Feed_Writer https://www.vitalabo.ch/en-CH VitalAbo switzerland@vitalabo.com https://www.vitalabo.ch/en-CH

2023-01-31T00:00:00+01:00 2023-01-31T00:00:00+01:00 https://www.vitalabo.ch/en-CH/info/magazine/medex-a-global-ambassador VitalAbo switzerland@vitalabo.com https://www.vitalabo.ch/en-CH Slovenia's bees: Famous since the 18th century! Bees have been kept for centuries in Slovenia. In the 18th century, Slovenian Anton Janša was the first beekeeping teacher at the court of Maria Theresa, an Austrian queen. His methods for keeping bees were considered revolutionary and triggered a real beekeeping boom. Global ambassadors Although many things have changed since the 18th centuries, Slovenians are still passionate about keeping bees. Within Europe, Slovenia has the highest number of beekeepers per capita. It is therefore logical that the initiative for World Bee Day came from Slovenia. Since 2017, May 20 has been known as World Bee Day, which is celebrated on Anton Janša's birthday. Slovenia's Carniolian honey bees (Apis mellifera carnica) are famous for the products produced using their honey and pollen, and also draw their own share of tourists. Every year, we become more and more aware of how important bees are for our ecosystems, as well as the threats they face from environmental toxins. Better quality of life Today, the Slovenian company Medex is considered the market leader in the production of food supplements based on honey bee products like propolis, royal jelly or pollen. Medex's state-of-the-art laboratory technology transforms the valuable raw materials the Carniolan bees produce into unique products. The liquid propolis supplements are a flagship product that defines Medex, as does the glass vials their products come in. Both innovations keep the ingredients stable, allowing customers to rely on the best possible quality. All products can also be used to support targeted apitherapy. This is the medical application of propolis, bee air, bee venom, beeswax and honey in a gentle way to improve your quality of life. Commitment to bees & people Medex supports World Bee Day. In December 2022, UNESCO recognised Slovenia's beekeeping tradition as an Immaterial Cultural Heritage of Humanity. Around 200,000 colonies of Carniolan bees are currently cultivated in Slovenia, focusing on breeding queen bees. Carniolan bees evolved from Western honey bees (Apis mellifera) and are known for their gentleness, excellent sense of orientation, weather resistance and high yields of honey. As a consumer, you have the opportunity to support bees by purchasing certain products. If you are interested in bee products such as honey or propolis, choose socially and sustainably oriented companies. In this way, you indirectly support protecting bees and bee research. Bees are one of the oldest farm animals: For about 15,000 years, humans have maintained a symbiotic relationship with these industrious insects who sometimes have to visit two million flowers to produce one kilo of honey. Bees are responsible for about a third of the world's food production.

2022-06-07T00:00:00+02:00 2022-06-07T00:00:00+02:00 https://www.vitalabo.ch/en-CH/info/magazine/smart-ageing-with-the-nutrients-from-raab-vitalfood VitalAbo switzerland@vitalabo.com https://www.vitalabo.ch/en-CH Every living thing on our planet ages and dies. The span of life expectancy varies greatly, ranging from a few hours for the mayfly to 500 years for the Icelandic mussel. Sea anemones do not seem to age at all, while the Greenland shark can live up to 400 years. Other organisms die immediately after reproduction. Ageing is undoubtedly a paradox. What happens when we age? Apart from the external signs - grey hair, wrinkles - we usually give little thought to what happens in our body during the ageing process. There is much debate in science about the mechanisms of ageing. It is generally accepted that damage to cells and tissue, i.e. to the genes, can no longer be repaired with age. According to the Mark Planck Institute, the ageing process is characterised by nine features: Genomic instability: The genetic information in the cell is pathologically altered. Telomere wear: The shortening of the protective caps at the end of the chromosome. Epigenetic changes: Changes in the chromosomes. Loss of proteostasis: Impaired protein homeostasis. Impaired perception of nutrients Mitochondrial dysfunction: muscle diseases Cellular senescence: Blockage of cell growth Depletion of stem cells Altered intercellular communication Ageing as a process of evolution These cellular and molecular changes during ageing make us less healthy, and more vulnerable, but why does such a process develop? The answer lies in evolution. Our environment is constantly changing and all living things adapt to the circumstances. As a result, better-adapted offspring must be provided with sufficient resources from the parent generation to be able to grow and mature. The parent generation makes room for the offspring and releases these resources. Scientists are also concerned with two main ageing theories proposed by evolutionary biologists Peter Medawar and George Williams. Peter Medawar is regarded as a representative of the "mutation accumulation theory". It states that the ultimate goal of an organism is reproduction. After that, it no longer has any evolutionary pressure, because survival is assured. George Williams' "antagonistic pleiotropy" theory proposes that certain genes that are useful when we are young, become harmful when we are older. Nature cannot select these genes, which ultimately leads to the death of the organism. Stay fit as you age Despite everything, the ageing process can be at least delayed. Sufficient exercise, enough sleep, a balanced diet and calorie restriction enable the body to regenerate and repair itself. Luckily, it's never too late to change your lifestyle! Even at the age of 60, 70 or 80, everyday life can still be changed. Climbing stairs or an adapted exercise program can bring new momentum. It should be clear to us that the body has not adapted to the overabundance of food in the western world in the course of evolution. The right nutrients can also make a further contribution. Raab Vitalfood supplies a range of everyday nutritional supplements: OPC, resveratrol or even spermidine. You're sure to find something that works for you!

2022-05-27T00:00:00+02:00 2022-05-27T00:00:00+02:00 https://www.vitalabo.ch/en-CH/info/magazine/discover-your-sport VitalAbo switzerland@vitalabo.com https://www.vitalabo.ch/en-CH There is no doubt that movement is an important part of our everyday life. Sufficient exercise should be part of your day, especially if you work in a sedentary or standing position. Through sports and movement, the immune system is strengthened, stress is reduced, tension is relieved and happiness hormones are released. But if you just can't find the motivation to get started, it's often because you chose the wrong sport. Because your sports program only fulfils its purpose if you really have fun doing it. Do you prefer gentle movements or do you like to tire yourself out? Do you prefer to train alone or do you have more fun in a group? Do you generally prefer to be outside or do you prefer to do sports in a fitness centre or a hall? All these questions are important to find the right form of movement for you. We've put together a list of some of our favourite forms of exercise to help you find what you're looking for: Swimming For people who like to be in the water, and prefer training solo Effect: Endurance sport, muscle strengthening, promotes mobility of the shoulders. The different swimming techniques allow a lot of variety during training. You can also decide whether you prefer to swim in the indoor pool or outside in the open-air pool or in a lake. Swimming is generally not a group sport, however, finding a group of like-minded swimmers can provide additional motivation and the exchange with each other can be a lot of fun. Running For Those who wish to improve endurance. Can be individual or group based Effect: strengthens the cardiovascular system When you run, you keep setting new goals for yourself. You can gradually increase your running distance, run time or speed through efficient training. The goals you set always give you new motivation. Trail running also offers variety and new challenges: instead of the usual jogging round, head to your nearest hiking trail or park, to bring new momentum and motivation to your training. Cycling For nature lovers. Both individual or group training are possible Effect: improves cardiovascular health, increases endurance, strengthens the leg muscles You can always set your own personal goals when riding a bike, and riding in a group can be just as motivating. One benefit of cycling is the ability to communicate. Hiking For whom: For nature lovers: Indoor, individual or group training Effect: strengthens the cardiovascular system Hiking has become a popular hobby in recent years. More and more people want to reach new heights! Whether alone or in a group - the endurance sport offers a spectacular insight into flora and fauna, while the body is trained holistically. At-Home Workouts For everyone! A practical, solo training activity Effect: Varies depending on the chosen training Since the start of the Corona Pandemic, training opportunities from the comfort of your own home have increased. Accessories, training equipment and apps/online courses offer a wide range from calisthenics - training with your own body weight -, to yoga, Pilates, HIIT and much more. Enjoy the advantage of being able to train directly in your living room! However, make sure that you have enough freedom of movement, the right surface and are doing the exercises correctly. Team Sports For everyone who likes to train in a group Effect: Varies depending on the sport Hockey, volleyball, handball, football, basketball - the list of team sports goes on and on. They are particularly popular with sociable people and those looking to make friends. In addition to endurance and strength, ball sports also improve the ability to react and, of course, team spirit. Dance Dance is for every one, and there are many options available for people young and old! Dance is suitable for people who are enthusiastic about sports, individual or group training, partner training Effect: Strengthening of the entire body, helps reduce stress, strengthens body awareness. Dancing is not only good for the body, but also the soul, which benefits from the sounds of the music and lively movements. Dancing is also particularly popular with couples. The feeling of having to adjust to the other person strengthens cohesion and togetherness. But Zumba, for example, is a lot of fun to do on your own. So have fun, and find the sport that keeps you motivated!

2022-05-11T00:00:00+02:00 2022-05-11T00:00:00+02:00 https://www.vitalabo.ch/en-CH/info/magazine/happy-hiking VitalAbo switzerland@vitalabo.com https://www.vitalabo.ch/en-CH Picturesque alpine pastures, sublime mountain landscapes, crystal-clear mountain lakes, breathtaking waterfalls and much more - hiking allows us a spectacular insight into nature. At the same time, it keeps us young, fit and healthy. While we hike, alone or in company, marvelling at beautiful paths, our fitness is improved and our balance and strength are trained. Hiking is without question an endurance sport that can be practised in all seasons. The degree of difficulty can be determined by the route. Hiking is, therefore, suitable for every person. Physical activity in the fresh air is often perceived as very relaxing and sometimes meditative. Having achieved something you set out to do represents a sense of accomplishment. At the same time, body, soul and spirit recover from the stresses of life with the power of nature, far away from the hustle and bustle. Things are Looking Up The positive influence on the psyche plays a major role in hiking. This is proven by the interdisciplinary study "Über'n Berg", which was conducted by the Salzburg University Hospital on suicide prevention in 2012 (link can be found here). After a total of 9 weeks of hiking, the test subjects stated that they had gained more self-confidence in the mountains and felt less stress. Hiking thus not only trains our muscles, but also our mind. Safety First! Nevertheless, there are some rules you have to follow when hiking, especially if you have little or no experience in the mountains, it is important to think about a few things before you set off. The route must be well planned in advance and within your own physical limits. Overestimating oneself can lead to accidents, even among experienced hikers. If you are not sure, you should discuss the route with someone who has experience in the mountains. This is especially true if there are (small) children on the hike. A route that is too strenuous can quickly become a stressful or even dangerous situation. If you are travelling alone, it is best to inform your accommodation, the host of the hut or other hikers about your plans. The weather changes very quickly in the mountains. Basic equipment with rain protection is absolutely indispensable. Don't forget a water bottle and a small snack, as the posted huts may be closed. Hiking is an activity in and with nature. Stick to the indicated paths in order to protect the local flora and fauna. The paths also protect hikers from falling rocks or other difficult situations. Always follow the paths and the signposting. Beware of grazing animals! This is especially true when mother animals want to protect their young. To avoid unpleasant incidents, it is best to avoid them in a wide arc. Always take your rubbish with you! You bring it in, you take it out. Last, but not least - footwear! You must adapt your shoes to your chosen tour. This is another way to avoid accidents. Take your time when choosing your shoes and also when tying your laces. This will help you avoid painful pressure points and blisters. You should also retie your shoes 15-30 minutes after you start walking because they will have stretched due to the natural body heat produced by your feet. The shoes can then be adjusted to fit your feet even better. We wish you lots of fun and relaxing moments on the trails!

2022-04-21T00:00:00+02:00 2022-04-21T00:00:00+02:00 https://www.vitalabo.ch/en-CH/info/magazine/plant-proteins-or-animal-proteins-which-is-better VitalAbo switzerland@vitalabo.com https://www.vitalabo.ch/en-CH Protein is an important macronutrient, but not all sources of protein are created equal. When it comes to protein, there are two major groups of protein sources that the human body can use: animal proteins and plant proteins. Animal proteins are complete proteins, meaning: they contain all the essential amino acids we need in our diet. Plant proteins, however, are often incomplete sources of protein, i.e. they do not contain all the essential amino acids our bodies require. Plant proteins do offer other benefits, since a diet rich in animal-based amino acids increases the risk of heart disease and strokes. What Exactly is Protein? Protein is found everywhere in the body - in the muscles, bones, skin, hair and virtually every other body part or tissue. Protein makes enzymes that start many chemical reactions, as well as haemoglobin, which carries oxygen in your blood. It's All About the Amino Acids Proteins consist of more than twenty basic building blocks, also known as: amino acids. Since we can't store amino acids in our bodies, our bodies make them in two different ways: either from scratch or by modifying other amino acids. There are nine amino acids, that the body cannot produce. These are known as "essential amino acids". These essential amino acids must be ingested through our food. As mentioned, animal proteins are complete proteins. They provide all nine essential amino acids. Good examples of animal proteins are: eggs, pork, poultry, beef or dairy products. Some plant-based proteins are also complete proteins, like quinoa or soy products. Most plant-based protein sources, however, are incomplete, but since each source of plant-based protein contains a different composition of the nine amino acids, you can simply eat a variety of foods to still get all nine. It's About the Big Picture When we eat proteins, we also eat everything that goes with them: the various fats, fibre, sodium, and more that these foods are composed of. These additional nutrients make the difference when we are evaluating the health values of the protein source. For example, animal proteins contain saturated fatty acids that have a negative effect on the cardiovascular system if we consume too much of them, so we need to make sure we consume them in moderation. Benefits of Plant Proteins The types of protein you eat can be more important than the amount of protein that you eat. Plant-based protein provides many nutrients, fibre, and antioxidants that contribute to your overall health. Well-known benefits of a plant-based diet include a lower risk of heart disease, cancer, obesity, or strokes, among other benefits. Benefits of Animal Proteins Animal protein also has its health benefits. People who eat mostly low-fat animal protein like poultry and fish, have a lower risk of type 2 diabetes, a lower risk of heart disease, and a lower risk of colon, stomach, pancreatic and prostate cancer (compared with people who eat lots of red meat). Possible Problems with a Plant-based Diet To reap the benefits of a plant-based diet, you need to eat a wide variety of healthy plant-based foods. A plant-based diet that is high in processed foods and added sugars does not provide the right nutrients or enough nutrients. Above all, make sure you have a good supply of zinc, vitamin B12, protein, calcium and vitamin D if you eat a purely plant-based diet. Risks From Eating Too Much Animal Protein Studies show that eating both unprocessed and processed red meat is associated with shorter lifespans. Protein and the Planet Just as different foods can have different effects on our health, they also have different effects on the environment. Agriculture is one of the main causes of greenhouse gases worldwide, but not every food produces the same amount of CO2. The production of animal-based foods generally causes higher greenhouse gas emissions than the production of plant-based foods. Dairy products and red meat in particular stand out due to their disproportionately emissions. Here's an example: 1 kg of lamb produces five times more greenhouse gas emissions than 1 kg of chicken, and about 30 times more than the production of 1 kg of lentils. This means that the amount of animal protein that we consume has a big impact on our environmental footprints. Summary Eating healthy sources of protein, such as beans, nuts, fish, or poultry, instead of red meat and processed meat can reduce your risk of various diseases and could contribute to a longer life. In the end, it's more important to eat a balanced, varied diet, than it is to focus on whether we eat plant proteins or animal proteins.

2022-04-11T00:00:00+02:00 2022-04-11T00:00:00+02:00 https://www.vitalabo.ch/en-CH/info/magazine/the-truth-about-stretching VitalAbo switzerland@vitalabo.com https://www.vitalabo.ch/en-CH Stretching is a big subject. You've probably heard that you have to hold a stretch for so long to gain long-term flexibility. You may have heard that you shouldn't rock back and forth while stretching, as it could lead to a muscle tear. Have you heard that you should stretch before exercising? Amazingly, none of these statements are true - but how do we know what is true? Let's start with the basics: Do I Need to Stretch at All? Generally, you don't have to stretch, but it's a good idea because it maintains flexibility, especially as you age. Regular stretching can help keep your hips and hamstrings flexible as you get older. If you have poor posture, make a habit of stretching regularly. If you have back pain that stems from sitting at a desk all day, stretches that reverse this posture can also help. Stretching isn't a must, but it's a great idea. Should I Stretch Before Exercising? Not necessarily. Stretching before exercise hasn't been proven to help prevent injuries, relieve post-workout muscle soreness, or improve performance. Studies have shown that static stretching (stretching a muscle to the max and holding it for 15 to 30 seconds) before training can affect performance, as holding a stretch tires the muscles. You're better off warming up with low intensity dynamic stretches that gently move your muscles through a full range of motion. Should I Stretch After Exercising? After your workout is a great time to stretch because your muscles and joints are warmed up and your blood is well circulated, making you more flexible. After a workout, static stretching exercises benefit the body most. It's best to wait a bit after exercising before stretching, though - take a walk to cool down before getting right to it. How Long Should I Hold a Stretch? Static stretching doesn't hurt as long as you don't stretch to the point of pain. However, studies show that dynamic stretching is just as effective and sometimes even better for the body, especially before a workout. With any stretch, whether it's static or dynamic, you should feel the stretch, but not be in pain. Can You Stretch Anytime? Yes. Stretching regularly is more important than when you stretch, or whether you stretch before or after a workout. You can stretch in the morning, before bed, or during breaks from work. In any case, it's best to make stretching a habitual part of your life.

2022-03-28T00:00:00+02:00 2022-03-28T00:00:00+02:00 https://www.vitalabo.ch/en-CH/info/magazine/fascia-rollers-what-are-they VitalAbo switzerland@vitalabo.com https://www.vitalabo.ch/en-CH A fascia roller is a foam device that can be used to loosen myofascial muscles. It can help relieve muscle tension, soreness and inflammation and improve joint mobility. Fascia rollers are also an effective way to warm up or cool down before and after exercise. Possible Positive Effects of Fascia Rollers Fascia rollers have not been around that long, which is why there are still no confirmed scientific results about positive effects. Nevertheless, we would like to take a closer look at some of the possible positive effects that are claimed, especially by manufacturers, and test the truth of the statements. 1. Alleviation of Muscle Pain Foam rollers could relieve sore muscles and reduce inflammation - there are initial indications of this, but these first need to be scientifically confirmed. 2. Increased Range of Motion Foam rollers could help increase range of motion, leading to greater flexibility and performance. Again, more research is needed. 3. Temporary Reduction of Cellulite Suppliers of some fascia rollers claim that the products can help loosen and break up fascia. Fascia is the connective tissue of the body and contributes to the appearance of cellulite. While using a fascia roller may help to smooth the skin temporarily, there is currently no scientific evidence that it can reduce cellulite permanently. 4. Relieve Back Pain Using fascia rollers can be an effective way to relieve pain in the body. They can also help relieve tension in the back. However, care should be taken when using a foam roller for the back. It is easy to put further strain or injury on the back. So you should always use a fascia roller only after professional guidance for back pain. 5. Relaxation Many people find foam rollers relaxing. Releasing tension in the muscles can help you feel less tense and therefore calmer. However, there is little evidence that foam rollers actually help you relax. It could also be a relaxation response more generally because they are doing something for themselves and the body. Are Fascia Rollers Safe? As with any sports equipment, correct use is crucial. If you perform the movements incorrectly, the risk of injury increases. However, in general, foam rollers are considered safe to use if you suffer from muscle tension or exercise regularly. Caution is advised if you have a serious injury such as a muscle tear, unless your doctor or physiotherapist has given you prior approval. Also avoid rolling over small joints such as knees, elbows and ankles as you could overstretch or injure them. How to Choose the Right Foam Roller A foam roller is usually cylindrical in shape and made of dense foam. These foam rollers come in different sizes and shapes and with different degrees of hardness. Because of this wide selection, it may take some time to find the right foam roller for you. It is best to try out different models, degrees of hardness and sizes before you decide on one. As a general rule, a shorter roller is more effective for smaller areas such as arms and calves. Shorter rollers are also easier to transport. Let's take a closer look at some models: Smooth rollers are known for their smooth, dense foam surface. They are best for people who are working with foam rollers for the first time. They offer an even texture and do not have as intense an effect as rollers with a profile. Rollers with a profile have grooves and nubs. They are used to penetrate deeper into the muscles to release tension more effectively. There are also foam-covered massage sticks. These can be used for a deep massage of the legs or upper back. Foam massage balls can be used specifically for individual muscle areas. Tips for Getting Started First of all, you should always seek medical advice and clarify whether it is possible for you to use a fascia roller without any problems. Then you should learn how to use a fascia roller the first few times under professional guidance. In this way, you will considerably reduce the risk of injury because any incorrect postures can be compensated for. Start with light pressure and increase as you get used to foam rolling. If your muscles are tight, foam rolling can be painful at first. To adjust the pressure, reduce the bodyweight you put on the roller. For example, when rolling your calf, support your body with your arms and take some of your body weight off the roller. Roll slowly over the sensitive areas for 10 seconds at first and then increase to 30 to 60 seconds at a time. Drink plenty of water afterwards to aid recovery. If you add a foam roller to your warm-up and cool-down routine, you may feel less muscle soreness in the following days.

2022-03-14T00:00:00+01:00 2022-03-14T00:00:00+01:00 https://www.vitalabo.ch/en-CH/info/magazine/guide-to-cooking-oils-which-oil-is-suitable-for-what VitalAbo switzerland@vitalabo.com https://www.vitalabo.ch/en-CH Hot or cold cooking - which oil can be used for what? Cooking oils have very different properties and flavours depending on the type, quality and production process. On the one hand, this means that not every oil goes well with every dish, and on the other hand, you have to be careful which oil you use for preparing hot dishes, i.e. for baking, frying and the like. Cold-pressed and refined oils - what is the difference? Cold-pressed means that kernels, fruits or seeds are pressed out purely mechanically. These oils are also called virgin, i.e. natural. This production method preserves the smell and taste as well as many vitamins and other ingredients. Cold-pressed oils have an intense aroma and are perfect for salads. For native oils, the quality requirements are very high because only the best plants produce the best flavour. The disadvantage is that these oils are not really heat-stable. At very high temperatures, flavour and ingredients are lost. Some oils should not be heated at all, such as linseed oil. This can produce toxic substances. Refined oils are very heat-resistant because the seeds and fruits are not only pressed but also heated to high temperatures. Afterwards, the oil has to be cleaned, i.e. refined. This makes refined oils practically tasteless and odourless and perfect for preparing all hot dishes where no flavour influence of the oil is desired, e.g. deep frying. Refined oils are heat stable up to about 230 degrees. For refined oils, the quality requirements for the raw materials are lower because the oil has almost no flavour of its own after production anyway. Fatty acids and smoke point determine use The fatty acids contained in the oil and the smoke point determine which oil is suitable for preparing cold dishes and which is also suitable for baking, deep-frying and frying. The higher the content of unsaturated fatty acids, the less heat an oil can tolerate. The lower the smoke point, the more likely the oil is to smoke during frying and deep-frying. Cold-pressed edible oils have a lower smoke point than refined oils of the same plant species. The smoke point of rapeseed oil, for example, is between 160 and 180 °C when cold-pressed and over 210 °C when refined. Are cold-pressed edible oils healthier than refined oils? Cold-pressed oils contain many vitamins and other ingredients, but the composition of fatty acids, which is mainly responsible for the health value of oils, is practically the same in refined and cold-pressed oils of one plant variety. What is the shelf life of edible oils? Once an oil has been opened, it should above all be stored in a cool, dark and airtight place, because light, heat and oxygen accelerate the deterioration of the oil. It is best to trust your own senses. If the oil smells or tastes rancid, you should discard it. Rancid oil is not immediately harmful to health, but it completely spoils the taste of the food. In general, refined oils last about six to eight months after opening, cold-pressed oils about two. How to dispose of old cooking oil properly? Please never pour old or leftover cooking oil down the drain. Because fat is not soluble in water, it creates fat deposits that clog sewer pipes and cause millions of dollars in damage. It is better to dispose of the oil in the residual waste (if the oil is liquid, e.g. in the original packaging or in an old jam jar with a screw cap). Larger quantities of used oil can be disposed of at recycling centres. So lets recap: In general, cold-pressed oils should be used for cold cooking, refined oils for hot cooking. However, there are also some cold-pressed oils that are suitable for frying and deep-frying to a certain extent. Store cooking oils in a dark, airtight and cool place. When you dispose of cooking oil, do so in a container with the residual waste - never pour it down the drain!

2022-03-03T00:00:00+01:00 2022-03-03T00:00:00+01:00 https://www.vitalabo.ch/en-CH/info/magazine/sleep-keeps-the-brain-fit VitalAbo switzerland@vitalabo.com https://www.vitalabo.ch/en-CH In today's performance-oriented society, sleep is often perceived as a nuisance, as it is the time when one is only unproductive. You can find advice everywhere on how to use your time more efficiently, and this also applies to sleep. There are people who swear by polyphasic sleep and then only take a twenty-minute power nap every three hours instead of really sleeping. The time saved in this way is put into work or self-optimisation. Meanwhile, however, there is growing evidence that sleep is not a bug, but a feature - and we should treat it accordingly. A new study by a French-British epidemiology team looked at data from 7,959 British civil servants who took part in the Whitehall II study between 1985 and 2016. In it, the civil servants were asked about their sleep habits six times during the duration of the study. Of the subjects who were 50 years old at the start of the study, 521 developed dementia by the end of the study, with an average age of 77. Brain changes that lead to dementia in the long term (e.g. protein deposits in Alzheimer's disease) begin around 15 to 20 years before the onset of symptoms typical of dementia, such as memory problems. Because the study duration was 25 years, it turned out that a lack of sleep occurring five to ten years before dementia was diagnosed made dementia more likely. Subjects who reported sleeping six hours or less per night between the ages of 50 and 60 had a 30 per cent increased risk of dementia compared to those who slept seven or more hours. This figure was obtained when socio-demographic factors such as alcohol consumption, smoking, obesity, dietary habits, physical activity ... were taken out of the equation. At first glance, this 30 percent does not sound shockingly high. However, if one now includes all these unhealthy lifestyle habits and factors, the combination of risk factors could be far more than enough to make dementia practically certain in certain cases. In addition, an American study came to similar conclusions. Here, five hours of sleep or less per night was associated with twice the risk of dementia. Why is sleep so important? The question that now arises is why a short duration of sleep promotes the likelihood of dementia. The answer to this is not yet fully understood, but at the moment the most likely reason is that the removal of waste products plays a role. Because the brain needs 20 per cent of the body's total energy, it naturally produces a lot of waste products during the course of the day, such as protein waste, dead cells, etc. These substances are toxic for the nerve cells and must be removed regularly. An example that many people know is when you sleep very little or hardly at all during the night. Then there is a high probability that you will have a headache the next day, for example. The reason for this is that not enough toxins have been removed. What already has an effect after one day can have even greater negative effects in the long term, including a reduction in the ability to think and remember. Only when we get enough sleep is the waste effectively disposed of. In addition, these waste disposal processes in the brain during sleep function less effectively with increasing age. Lack of sleep can therefore set a vicious circle in motion because the already poorly functioning system then has even less time to work. Sleep well - but how? We live in a time when good sleep is becoming increasingly rare. One reason is screen time, which is constantly increasing. Basically, good sleep etiquette is important. For example: You should not look at a screen for at least one hour before going to bed Do not drink alcohol in the evening Do not drink alcohol for at least four, but preferably eight hours before going to bed. Always go to bed at the same time Make sure the bedroom is well darkened Relax If, despite all these measures, you suffer from a persistent sleep disorder, it is important to seek professional or medical advice so that the problem can be clarified and the causes found. With this in mind: we wish you pleasant, good, deep and above all long sleep.

2022-02-21T00:00:00+01:00 2022-02-21T00:00:00+01:00 https://www.vitalabo.ch/en-CH/info/magazine/exercise-in-older-age VitalAbo switzerland@vitalabo.com https://www.vitalabo.ch/en-CH Sport is not only a great thing for young people but also brings many benefits to older people. More than that, exercise is actively recommended for older people. For example, studies show that physical activity can prevent the consequences of falls and reduce the risk of losing independence. What should be noted, however, is that not all types of sport are equally suitable for older people. Here is an overview and some advice on physical exercises that are suitable for older people. The Benefits of Exercise for Older People Muscle mass decreases steadily shortly after the age of 30. However, because this happens very slowly, most people do not notice it. After the age of 50, however, this process accelerates noticeably. In addition, shortness of breath increases with ageing, weight gain is common and physical balance weakens. The ability of older people to remain independent also decreases, and the risk of falling increases. This is why inactivity can be so risky for older people. To combat these consequences, gentle exercise can be good therapy. Regular physical activity helps to Reduce the risk of falls Reduce the risk of obesity Reduce stress and prevent heart disease Help lower cholesterol levels Fight osteoporosis Improve the immune system Maintain muscle mass Create social bonds and reduce the risk of depression Consider your Physical Condition Before embarking on a new physical and sporting activity, you need to know and consider your abilities. It is important to talk about it with a doctor or a sports medicine specialist to check if the activity is suitable for your health condition. Depending on the results, you can then adapt your exercise habits to your health condition. In any case, you should take some precautions, especially if you are just starting to exercise again: Do not jump into a physical activity overnight: Training must start slowly and then be increased gradually. Regularity is important to achieve good results and avoid injuries. Avoid sporting competitions and extreme efforts. Wear appropriate equipment: choose suitable shoes and clothing for the type of sport. Make sure to drink enough during sports. Which Sports are Suitable for Older People? Physical performance after the age of 50 is quite different from when you are 20. That's why you can't do every sport you did when you were younger. However, fitness and flexibility can be improved at any age. Some sports are not recommended in old age, especially if you have never done them before. These include skiing or racquet sports such as tennis and squash, which can overload the joints. Running could also be too strenuous for the heart and knees of older people. However, there are many sports that are perfect for older people. Here are a few suggestions: Yoga Yoga aims to harmonise body and mind. It is based on gentle, sequential movements and breathing techniques that relax the muscles. Yoga makes the joints supple. Nordic Walking Nordic walking is a sport practised in Scandinavia to make fast progress on snow-covered fields. Unlike traditional walking or hiking, Nordic walking is done with poles. The vertical and horizontal pushing of the poles trains the arms, chest muscles, shoulders and glutes. This balanced and harmonious endurance training produces less shock and vibration than running. In fact, the poles reduce more than a third of the weight that acts on the knees. It is therefore much better for the joints. Gymnastics In indoor gymnastics, the movements can be adapted to the needs of older people. The exercises are generally done in groups and allow the body to be strengthened and toned. Aqua gymnastics is also an excellent method of keeping fit that is easy on the joints. In the water, you feel light because your body weighs less than a tenth of its actual weight. The muscle work is more intense than in a gymnastics class, without you even realising it. Bodybuilding/Strength Training Bodybuilding and strength training are beneficial because they allow you to target specific muscle groups and get very fit overall - if practised sensibly. If you put too much weight on, it puts a lot of strain on your joints and often leads to injuries. Tai Chi Tai Chi originated in China and enables older people to maintain beneficial physical activity despite health problems such as arthritis or heart problems. This sport strengthens muscle tone and improves balance and flexibility thanks to the flowing and slow movements. However, it is important that trainers are specially trained to work with older people. Cycling Cycling is good for people who suffer from degenerative arthritis in the hips, ankles and knees (except for severe degenerative arthritis in the knee) or for people who are overweight, because this sport is extremely easy on the joints. All Beginnings are Easy Starting a sport is usually an easy step if you take it easy and don't overdo it. However, in order to maintain the activity, some rules should be followed. It is necessary to avoid constraints when practising the sport. Exercise must remain a pleasure. It can be strenuous, but above all, it must remain playful, otherwise you will not last. Do not overexert yourself. The frequency and duration of physical activity must remain within reasonable limits. Otherwise, the susceptibility to injury increases. Physical activity is possible at any age if you have enough good will, self-confidence and knowledge of your own limits. So there are no excuses. Just start with something you enjoy and you will notice the positive effects after a few weeks.