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Park Igls Guest Magazine

Upright and upbeat

A HEALTHY BACK FOR A HAPPY LIFE

BACK TO BASICS: KEEP MOVING

AUTUMN BLUES & WINTER DEPRESSION

Winter 2019/2020

Park Zeit

A healthy back for a happy life

The consequences of a sedentary society

he gut and T the back

A deep connection

ack to basics: B keep moving

Don’t be a Homo sedens!

Specials for an upstanding life

Exercise tips for greater

back mobility

Stand up for your back

Defend your backbone against the psyche

Spine supplements

Tasty and natural anti-inflammatories

C omfort food for heart and brain

Enhance your mood with

Modern Mayr cuisine

Autumn blues & winter depression

The causes of SAD and how to combat it

When hormones step out of line

Dear Guest, A healthy, painless back is worth its weight in gold! Back ache is today’s most common complaint, and chronic back pain can be debilitating. Furthermore, it affects mental health as well as our social and working life. A holistic approach to diagnosis together with combination of therapies can bring about long-lasting pain relief and restore quality of life. We have examined the human backbone from all sides: Did you know that a balanced acid-base ratio reduces the risk of inflammation? Or that kybun® training reduces back problems and stress? Plus: Everything you ever wanted to know about SAD but didn't dare ask, nutritious Modern Mayr cuisine recipes to enhance mood, and our experts discuss the menopause and infertility. Be and stay healthy! Andrea Gnägi (Mag)

Menopause and infertility

At a glance

Facts and figures, current offers and tariffs

CONTENTS & EDITORIAL

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A HEALTHY BACK FOR A HAPPY LIFE

‘Humans are one of nature’s wonders!’ exclaims Dr Peter Gartner, Medical Director at Park Igls, as he describes the back’s anatomy with the aid of a diagram. ‘Our ancestor, Homo erectus – the first to walk upright – was very similar to us anatomically, and the perfect endurance runner. Not much has changed since then, at least from an anatomical standpoint.’ Dr Gartner goes on to explain: ‘Our entire body, from the skeleton to the muscles, is designed to move when upright.’ This is the crux: it’s designed to move!

HOMO SEDENS Physiotherapists Lisa French and Mina Siehs agree: ‘Looking at modern society, it is clear that we have metamorphosed from Homo erectus who moves, to Homo sedens who sits. Motionless. It’s not physically strenuous, so why do we still feel the strain? All too often, we carry heavy physical and mental loads which put pressure on the spine, intervertebral discs, cartilage and joints.’ The results are many and can be very painful. ‘They say sitting is the new smoking. Slumping in a chair doesn’t necessarily cause lasting damage, but sitting stationary for long periods of time is not recommended. Healthy sitting is about change: remember, the next position is the best one. The spine needs constant movement – strain and relief – to stay healthy, and frequently changing position helps achieve this.’

Homo erectus – upright humans, racing through life. Head held high, steaming ahead with both strength and elegance, the gluteus maximus tensing with every step. Stable, supported, arms by their sides, propelling them forwards; hunters, gliding tirelessly through deserts and grasslands for hours upon hours ...

The importance of movement is becoming increasingly evident in both therapeutic intervention and prevention. In fact, without movement, everything really does come to a stop. ‘Too little physical activity can significantly affect muscle tension imbalances and therefore cause pain. That said, back pain is very complex and, as current studies show, is rarely related to poor posture. Imbalances don’t necessarily lead to pain,’ Lisa French explains.

A HEALTHY BACK FOR A HAPPY LIFE

Disc BACK TROUBLE Back pain is now society’s number one common ailment. Slipped or herniated discs are often blamed, and, in fact, MRI scans have already detected precisely this problem in a third of young adults in Austria. But not all cases necessarily cause pain. ‘Pain arises when the pressure of a slipped disc causes inflammation and swelling, irritating the nerves. Typical symptoms include pain that spreads to the limbs, numbness or signs of paralysis,’ explains Dr Gartner. There are many causes for slipped discs, ranging from connective tissue weakness, malformation, poor posture and strain, to bending or twisting the wrong way. ‘The intervertebral discs need constant strain and release to ensure long term functionality. Uneven strain over long periods can affect disc structure, making them more prone to injury. It is important to regularly activate the girdle of muscles that supports our spine, allowing pressure to be evenly distributed and giving all tissue a healthy share of the strain. Uneven strain and lack of muscle movement can overload the discs in the long run. And when we’re in pain, we respond by adopting an unhelpful protective posture… it’s a vicious circle!’ Mina Siehs highlights. Of course, this also applies to other painful conditions. While physical factors play a major role, pain is a complex process. Psychological and sociocultural circumstances can also influence the perception of pain. Many myths surround the back, causing people to dramatise their pain. For example, general statements like ‘the back is too weak or unstable’ deepen fear and, as a result, encourage people to adopt unhelpful protective postures and avoidance behaviours.

INTERVERTEBRAL DISCS Discs function as both shock absorbers and as a link between the vertebrae of our spine. We have 23 spinal discs, consisting of a tougher outer casing and jelly-like centre. A herniated disc (prolapse) occurs when some of the softer jelly escapes through a tear in the outer casing. A protrusion, on the other hand, is when the disc bulges to the front and the outer cartilage remains intact.

Prolapsed disc

Disc

A HEALTHY BACK FOR A HAPPY LIFE

HOLISTIC DIAGNOSIS ‘Broadly speaking, we differentiate between two types of back pain in diagnosis: specific and nonspecific back pain,’ Dr Gartner explains. ‘The first has a specific anatomic, traumatic or pathological cause like an abnormality, accident or inflammatory disease, for example a kidney inflammation or ankylosing spondylitis, while non-specific back pain cannot be ascribed to a concrete cause. So each patient and their particular situation must be examined as a whole,’ he stresses. ‘As well as physical factors, psychological and social aspects are also important. Stress hormones lead to muscle tension that can in turn result in pain. Depression changes the perception of pain and can increase fear of pain, which alters posture and movement significantly. This often results in avoiding particular movements, which then leads to muscle weakness, tension and poor posture. The perception of pain is also altered by an increased focus on pain or fixating on worst-case scenarios.’ Dr Gartner explains: ‘Every chronic pain diagnosis and therapy plan should incorporate a psycho-social approach.’ This approach is also important in prevention (for more information see page 16). HOLISTIC THERAPY Treating back trouble with sprays and infusion therapy isn’t necessarily the answer. ‘Infusion therapy and sprays can and do provide relief, but they cannot treat the causes,’ Dr Gartner warns. ‘In most cases, non-specific pain returns.’ The winning combination is pain therapy with physiotherapy, psychotherapy and lifestyle changes. Exercise therapy is also effective, and, according to physiotherapist Mina Siehs: ‘the type of exercise is best decided between doctor and patient on a case-by-case basis.’ There are a number of good options. For example, fascia training is becoming popular. ‘Fascia therapies like massage, rollers or stretches have an immediate effect on the nervous system which causes the tissues to relax. However, the effect doesn’t usually last long.’ Other active strategies include movement training and strength training which increase resilience (due to physiological changes in the tissue) and encourage the patient to carry on independently. It also gives them a push to tackle their symptoms over the long term.

BACK PAIN STATISTICS According to a long-term study carried out at the Institute of Nursing Science at the Medical University of Graz in Austria, around 40 % of the population claims to have back problems. Between the 1970s and 2007, the percentage of Austrians with back pain rose from 14.8 % to 34.3 %. In Germany, studies revealed that only around 20 % of the population has never had back pain, and that women are more frequently affected than men. The World Health Organisation’s HBSC (Health Behaviour in School-aged Children) study showed that 24 % of girls and 19% of boys aged 11 to 17 stated they suffered from back trouble ‘almost every week’. In Switzerland, around 25 % of over-20s claimed to suffer from back pain. Treatment costs for outpatients and hospital admissions amounted to CHF 8.7 million according to estimates by the Federal Office for Public Health; a figure that is on the rise. Back pain is the number one reason for long-term incapacity for work. However, a patient’s expectations affect the recovery process and therefore the duration of their absence from work. According to a study in the Australian Journal of Physiotherapy, patients suffering from non-specific back pain with a positive attitude to the recovery process recovered twice as fast as those with negative expectations. A 2017 study in the Deutsches Ärzteblatt medical journal recommends multimodal therapy in the treatment of back pain, involving active forms of therapy such as exercise as well as mental coaching and pain counselling.

A HEALTHY BACK FOR A HAPPY LIFE

‘The concept of Spiraldynamik® starts from the premise that people’s joints move contralaterally (the arms swing in opposite directions to each other), just like a spiral, and the muscles and tendons are arranged mainly in a diagonal cross pattern. This therapeutic approach is based on movements that stabilise the back and the entire locomotor system,’ physiotherapist Lisa French explains. ‘At Park Igls we use our knowledge of the Feldenkrais® Method to help patients relearn patterns of movement. Yoga exercises increase range of motion. The revolutionary kybun® or trampoline training – which is gentle on joints – stabilises the core and back muscles. Running and walking – virtually the most natural forms of movement – are also important. Of course what’s more important is that the movement is performed correctly,’ Mina Siehs adds (see page 12 for more information on psychosomatic back pain). It is always important for patients to take their individual preferences into consideration. Both therapists agree that ‘exercise has to be fun, otherwise we’d never keep it up.’ But, Dr Gartner highlights: ‘Exercise is always absolutely fundamental. Back pain simply won’t improve without it.’

DR PETER GARTNER

‘There is significant interplay between gut health and the locomotor and skeletal systems. It is important to identify these connections and respond to them in our treatment plans. And that’s exactly what Modern Mayr Medicine does, and does so well!’

Dr Peter R Gartner Medical Director

Mina Siehs Physiotherapist

Lisa French Physiotherapist

A HEALTHY BACK FOR A HAPPY LIFE

The gut and the back – a deep connection Apart from the fact that they are found in the same area of the body, what does the gut have to do with the back?

Any inflammation of the gastrointestinal tract can also irritate connective tissue in the vascular system and muscles, and of course in the back area. Various orthopaedic conditions originate in the gastrointestinal tract. The hip flexor, for example, can become strained when the large intestine is inflamed, and can trigger symptoms similar to that of a slipped disc. The neck and shoulder muscles are reflexively connected to the stomach – and to the gut via the spinal cord. Gastritis therefore has a direct impact on these muscle groups. The body’s various systems communicate via nerves and hormones – inflammatory reactions are therefore also transmitted in this way, affecting the physical structure, for example posture. Conversely, posture also has an influence on our organs. Muscle tone and posture can even be affected by flatulence (as it pushes against organs, resulting in nerve irritation). Poor posture often compensates for chronic gas in the large intestine, which can lead to curvature of the spine, pelvic obliquity and unequal leg length. In many cases, therefore, problems with the locomotor system can be entirely eliminated with a colon cleanse. To maintain a healthy gut, our bodies need to absorb nutrients that effectively inhibit inflammation, enhance mood and strengthen the locomotor and skeletal systems. For more information see page 18.

THE GUT AND THE BACK

Back to basics: keep moving Take care of your back and your back will take care of you. Slouching, poor posture, lack of exercise and excess weight all place strain on the back. Back pain is one of today’s most common health problems, affecting around four out of five adults in our sedentary society. The biggest no-no: bed rest (except where medically prescribed), and, if needs must, then only accompanied by some form of therapeutic intervention. Regular exercise is by far the better option.

he spine’s stability is mostly thanks to the back and abdominal muscles. Muscles protect and support the locomotor system and maintain posture. If we don’t exercise them, the result is loss of strength, decline in physical fitness, decreased mobility, premature degenerative processes and a reduced quality of life. This was not what Homo erectus, our upright, ancient ancestor was designed for. Go back three generations, and we were walking over nine miles a day. Today, we barely manage around 765 yards. So it’s hardly surprising that back pain has become the number one common complaint. The main causes? Core muscles that are weak and/or too tight.

10 BACK TO BASICS: KEEP MOVING

50% LESS PAIN WITH EXERCISE The good news is that the muscle strength of anyone with unimpaired mobility, whatever their age or constitution, can be increased with exercise. As long as a doctor has ruled out a serious cause for the pain, there is no reason to avoid exercise. Dozens of studies prove that exercise therapy can ease back pain in the long term, as well as improve general fitness and mobility. Working out regularly reduces pain by up to half! So keep moving! Inactivity and bed rest cause tension, poor posture and recurring pain, therefore people affected by back pain should resume their usual activities as soon as they can. PUT YOUR BEST FOOT FORWARD! Walking, exercise, gardening or any other activity that gets the body moving offer the best prevention and treatment for back pain. People who work at a desk or spend a lot of time sitting down, should take short breaks and move around, and compensate for their inactivity by getting plenty of exercise in their free time. Whether it’s swimming, running, hiking or working up a sweat in the gym, it has to be fun; otherwise they risk losing interest and quitting. Michael Multerer, the qualified trainer and mental performance coach who heads the Exercise Therapy department at Park Igls, recommends: ‘Studies suggest that even regular, fast-paced walks can help back pain. 30 to 60 minutes every other day is ideal.’

start, make sure you work out with a professional trainer.’ Ideally, Multerer recommends exercising for 30 to 40 minutes three times a week. MUSCLE STRENGTH – WITHOUT WEIGHTS If you would like to strengthen your muscles but are no fan of gyms, choose a total body workout that fires up the core muscles without gym equipment: Pilates, Theraband training or Naturaletics (nature + athletics) for example. Water aerobics is another great option. Multerer comments: ‘There is an almost endless list of activities for strengthening the back. At Park Igls alone we offer almost 50 different types of exercise. Together with our medical team, the exercise therapists have always managed to find forms of exercise that suit our guests’ requirements and interests, thereby making them happier and more pain free.’

MICHAEL MULTERER

‘The goal is to find an activity that makes you happy and that you want to do regularly over a long period of time.’

MICHAEL MULTERER

‘Strengthening the core muscles is the best way to support and relieve strain on the spine.’

THE RIGHT DOSE According to Multerer, exercise programmes that include strength and stability exercises for the deep back, abdominal and pelvic muscles, as well as endurance training and stretching, have proven especially valuable. A good workout needs to exercise all the skeletal muscles, including those that stabilise the spine. The result: improved quality of life and a solid foundation for health and wellbeing. ‘The effectiveness of strength training can’t be rated too highly, especially for older people whose muscles have weakened over time. Strength training is a preventative and therapeutic measure that enhances quality of life. But make sure you learn and practise the exercises correctly. When you first

Michael Multerer Head of Exercise Therapy at Park Igls

BACK TO BASICS: KEEP MOVING

Tips

for an upstanding

life

Recommended by Michael Multerer, Head of Exercise Therapy at Park Igls As the saying goes: don’t use it and you’ll lose it. Many people with neck pain, back pain and malalignment end up resorting to surgery even though most such operations – and the associated pain – are unnecessary. That’s because exercise is the best medicine as well as the most effective way of preventing back pain.

kybun® – put a spring in your step and combat back pain A holistic exercise concept, kybun® comprises soft mats (kyBounder), unstable footwear (kyBoots) and a soft, elastic treadmill (kyTrainer). By giving your feet an unstable surface, kybun® exercises and strengthens the deep tissues, reduces back problems and stress, balances muscle weakness and joint problems, relieves pain and realigns the body. Additional benefits include improved posture, balance and concentration and an increased metabolism. Walking in kyBoots remedies back, shoulder and neck problems, including slipped discs and lumbar spinal stenosis. Microinterval training on the kyTrainer relaxes and exercises the muscles, relieves tightness and corrects poor posture.

SPECIALS FOR AN UPSTANDING LIFE

TIP kybun® group classes or personal training with professional guidance at Park Igls – kyBoots and kyBounder health mats are also available in the shop!

bellicon® trampoline training The upward swinging motion of the highly elastic minitrampoline relieves strain on the spine and joints. Landing back on the trampoline causes the body to contract gently. This alternation of tension and relaxation causes the intervertebral discs to soak up the fluid they need for their cushioning function and thus they too can remain (or become) healthy and supple. bellicon® improves cardiovascular strength and the immune system, stimulates the lymphatic system, relieves pressure on the knees and hips, tones the pelvic floor, strengthens the muscles, prevents osteoporosis and improves balance and posture. Gentle yet effective, this cellular training method for the whole body also enhances mood. Just five minutes of daily exercise will soon have a noticeable effect.

TIP bellicon group classes or personal training with the exercise experts at Park Igls. ®

TIP

Medical Yoga – the healing power of breathing

Pain therapy with Medical Yoga? One-to-one lessons teach you how to ease complaints with regular Yoga exercises. This option is particularly helpful for people with acute or chronic back and joint problems. Park Igls also offers special Yoga for the spine!

Breathing and feeling are closely associated within the nervous system, so the breath can be thought of as the link that joins together body, mind and spirit. As in Modern Mayr Medicine, the holistic life philosophy of Yoga is based on the belief that correct and conscious breathing can have a healing effect, strengthening the immune system, the digestive system and brain activity. It also detoxifies the body, relieves acute and chronic pain and has an overall preventive effect. Medical Yoga exercises and supports the musculoskeletal system, promoting good posture and body awareness while helping to still the mind. And it has an immediate, positive effect!

SPECIALS FOR AN UPSTANDING LIFE

TIP

Feldenkrais® – from slipped discs to headstands

Awareness Through Movement® (group lessons) and Functional Integration® (individual classes): the two Feldenkrais® methods at Park Igls teach students to move slowly, seeking ease and greater self-awareness and sensitivity.

Patterns of behaviour, thought, postures and movements are programmed inside our brains – and can lead to pain and suffering. The Feldenkrais® method can help us to help ourselves by perceiving and changing negative habits and learning new, conscious, modified movement patterns for walking, standing, sitting and lifting. Feldenkrais® is used in preventive health care, injury prevention, and management of neurological conditions and, above all, to relieve pain.

TheMedGolf® – play golf without pain

TIP TheMedGolf® at Park Igls Mayr clinic is unique in Austria, offering a thorough analysis of movement patterns and a personal training plan developed by a doctor, a physiotherapist, and health coach, Hanni Gartner.

SPECIALS FOR AN UPSTANDING LIFE

More than half of golfers suffer from back pain. Golf swings cause an enormous rotational load, especially in the lumbar spine region; if the movement sequence is not correct, this can eventually lead to (chronic) pain. The best solution is to exercise once or twice a week to counteract any lack of mobility or instability throughout the muscles – a tailored golf programme that improves movement sequences and corrects errors is ideal.

Fascia training – the workout for greater ease The fascia is the network of connective tissue weighing around 20 - 25kg that holds our bodies together; with the deeper fascia being principally responsible for pain transmission. When we subject the fascia to too much, too little or the wrong pressure, we are pre-programming ourselves for tight muscles, mobility restrictions, and joint or back pain. Simple fascia training exercises for the back and neck, that you can do at home, boosts fitness and target the areas where the pain is stuck. These exercises clear fluid from between bonded fasciae, relax the muscles and stimulate blood circulation – not unlike a massage.

TIP The exercise experts at Park Igls will show you how to perform the most suitable fascia exercises for your needs – and put together a training plan for you to follow at home.

SPECIALS FOR AN UPSTANDING LIFE

When the psyche harms the back How heavy is your emotional baggage? Do you carry the weight of the world on your shoulders? Back pain is partly psychological, and some personality types are more at risk than others.

‘When the psyche suffers, so do the back, muscles and posture. The psyche always looks for an outlet in the body, and these are the areas that tend to offer the least resistance. Injuries, trauma and emotional pain; feelings of guilt, failure, overwork and fear are inevitably reflected on a physical level unless they are dealt with quickly,’ according to Dr Peter Barth, Mayr Physician at Park Igls and specialist in psychosomatic medicine. Psychosomatic medicine is one of his major interests: ‘The gravity of unprocessed trauma cannot be emphasised enough as it’s often the cause of chronic pain.’ PAIN ALWAYS HAS AN EMOTIONAL SIDE There is an inseparable connection between body, mind and emotions. The fact that this is recognised in western medicine is thanks to physician and scientist Thure von Uexküll. Born in 1908 in Heidelberg, the founder of psychosomatic medicine disagreed with the dualistic paradigm of medicine that treated ‘the sick body but not the psyche’ or ‘the suffering psyche but not the body.’ This dualism reflected a mindset that is still widespread today. Psychosomatic medicine on the other hand holds the more holistic view that the psyche always manifest in the body. Dr Barth remarks: ‘Observe the posture of people suffering from depression – slumped shoulders, a stooping gait – in contrast to someone with a confident, upbeat attitude, which is reflected in their posture and movements.’ INTEGRATIVE MEDICINE FOR COMPLEX PAIN Human beings are more than the sum of their parts. At the Park Igls Mayr clinic, we practise integrative medicine, and, with decades of practice behind him, Dr Barth understands the complexity of pain: ‘Someone who is complaining of back pain, like tension in the neck and shoulders and lumbar spinal syndromes, is usually carrying an emotional burden.’

STAND UP FOR YOUR BACK

If the psychological symptoms go untreated, negative feelings like aggression, anger, frustration, pain, stress etc. are never resolved, and soon find a way to manifest themselves in the body. Chronic anger, for instance, means the body is constantly in fight mode, ready to attack or defend. PERSONALITY TYPES MOST AT RISK Dr Barth believes: ‘Personality definitely has an effect on back pain.’ People who set themselves standards that are high, or even too high, belong in the high-risk group. As do alpha types and workaholics who neglect to ensure a healthy work-life balance and ignore the physical indicators of stress. Then there are the copers: they equate showing emotion with weakness. Finally, the avoiders crave harmony and are unable to deal with conflict. Ignoring our personal boundaries is counterproductive and damaging to health. ‘We can deal with a certain level of stress. But chronic stress is a dangerous condition,’ Dr Barth warns. It is important, therefore, that therapy and prevention focus on self-awareness and mindfulness. WARNING SIGNS AND COUNTERMEASURES Pain is the body’s way of warning us that something is wrong. Patients should therefore seek medical advice as soon as they feel restricted, notice physicalpsychological symptoms and/or begin to have trouble sleeping. Initially, a patient needs to be assessed with regard to structural changes (e.g. of the spine), postural imbalances, trapped nerves, muscle tension or stiffness etc., then therapy can begin. ‘During the therapy it is important that we acknowledge the patient and their situation as a whole. That means it should be led by experts from multiple disciplines: doctors, psychologists, physiotherapists and personal trainers. The approach taken at Park Igls is holistic, which means we form a biological, psychological, social and mental picture of every single patient and customise the therapy to suit them,’ Dr Barth explains.

LIFE IS MOVEMENT The interactive effect of psyche and body is highly complex, which is why Dr Barth insists it needs to be a matter for consideration across all medical complaints. There are no simple answers when it comes to this interplay between mind and body, and for pain therapy to be successful in the long term, it must involve physical activity. ‘It’s important to shake off passive illness behaviour and get on with the business of life. The fear of back pain often results in avoidance behaviours. Not exercising enough and adopting unnatural adaptive postures can also lead to new pressures, resulting in even more pain; it’s a vicious circle. The various programmes and methods at Park Igls show our patients how they can improve muscle tone, strengthen the nervous system, relearn the beneficial interchange between stress and relaxation, use their breath positively, and stimulate their bodies to encourage self-healing. We also share with them the secret of autoregulation using the six principles of Modern Mayr Medicine: cleansing, resting, learning, supplementing, exercise and self-discovery. You have to get active, otherwise nothing will change. Except perhaps the pain will get worse instead of better.’

Dr Peter B Barth General Practicioner, Mayr Physician

10 MENTAL HEALTH TIPS FOR PREVENTING BACK PAIN 1. Mobilise new channels in the brain: from mindlessness to mindfulness

6. Move your attention away from the pain!

2. Posture exercises – at least five minutes a day of Yoga, Pilates or autogenic training – tailored to your needs

7. Nourish relationships that help you grow, and

3. Achieve balance with physical activity – especially if you spend a lot of time at your desk, give your muscles around three workouts a week. It doesn’t matter whether it’s swimming, strength training, working out at the gym etc.

Channel your energy towards the positive instead of the pain. Dwelling on it only makes it worse

end any that only activate negative energy

8. Everything in moderation – as the Swiss ‘father of toxicology’ Paracelsus said: ‘It’s the dose that makes the poison.’

9. Take your time in the mornings – start the day

4. Integrate positive rituals into your life – one

early to avoid rushing around, and have some time for yourself

day reflects your whole life – rediscover what it means to be human every day

10. Be grateful – gratitude gentles even the

5. Recognise negative rituals and act accordingly,

roughest of roads and gives wings to the heart. Emotions have a physical presence too

even if this means leaving a stressful or exhausting job

STAND UP FOR YOUR BACK

Vitamins and back pain First the bad news: abdominal fat promotes chronic inflammation, and often leads to musculoskeletal pain. The good news is that cutting calories can prevent inflammation, reduce the risk of pain and result in a healthy balance of gut bacteria.

‘Musculoskeletal pain is often linked to the body’s inflammatory processes, and, although we can’t eat our pain away, there are foods that are anti-inflammatory, nourishing the connective tissue, and supporting bone and muscle function. Eating these foods can reduce the risk of osteoporosis and bone fractures, therefore lessening the chance of chronic back pain’, says Dr Irene Brunhuber, GP and Mayr Physician at the Park Igls Mayr clinic. But for this to work, you need a healthy gut – otherwise even the best combination of nutrients won’t work.

SPINE SUPPLEMENTS

3. Omega-3 fatty acids

1. Probiotics

Omega-3 fatty acids help relieve inflammatory pain and can be found in fatty fish such as salmon, herring and mackerel. High-quality oils containing anti-inflammatory fatty acids include linseed oil, walnut oil, rapeseed oil and fish oil. Caution: The fatty acids contained in pork are a source of pro-inflammatory messenger substances – so if you suffer from rheumatoid arthritis, keep off the bacon!

Dr Brunhuber is a great fan of probiotics: ‘A good level of intestinal biodiversity is crucial for gut health and nutrient absorption.’ Bacterial strains are also involved in metabolising serotonin, thereby affecting the production of happiness hormones. Major probiotic foods include fermented milk products, natural yoghurt and sauerkraut, although key bacterial cultures are also available as dietary supplements.

4. Calcium

2. Acid-base balance A good acid-base balance maintains gut health and reduces the risk of inflammation – so make sure to include alkaline foods such as vegetables, potatoes, fruit and herbs in your meal plan. Keep acidifying and alkaline-depleting foods like sugar, alcohol, coffee and convenience products to a minimum and restrict your consumption of cereal products, meat and fish – except for those with lots of omega-3 fatty acids.

Osteoporosis weakens the bones thereby increasing the risk of vertebral body fractures and chronic back pain. Calcium-rich foods keep the bones strong and resilient. These include dairy products (particularly hard cheese), green vegetables such as kale, Chinese leaves, Brussels sprouts, green beans, fennel, leeks and broccoli, as well as calcium-enriched mineral water. It is important to note, however, that calcium is water-soluble. You should therefore reuse cooking water or add it to soups and sauces etc. Consuming too much coffee, black tea or alcohol has a damaging effect on calcium metabolism. Caution: Fast food and convenience products often contain high levels of phosphorus which dissolves calcium in bones – just like Coca-Cola. The best thing to do is to avoid them altogether!

SPINE SUPPLEMENTS

7. Vitamin C Perhaps the most popular vitamin, vitamin C is essential for back health as it forms collagen and nourishes connective tissue. It is found in fruit, vegetables – especially green, leafy vegetables such as cabbage – and herbs. Vitamin C is watersoluble and sensitive to heat, so these foods should be prepared as gently as possible. Steam vegetables with just a small amount of water.

5. Vitamin D Vitamin D promotes the absorption of calcium from the food in your gut. It is contained in fatty fish such as salmon, herring and mackerel; dairy products; eggs and certain mushrooms like porcini and morel. However, vitamin D is mostly converted in the body with the aid of sunlight. If your skin doesn’t get enough sun, you will develop a vitamin D deficiency, and calcium absorption in the gut will be impeded. A lack of vitamin D leads to a decline in muscle strength and tone – increasing the risk of falling.

DR IRENE BRUNHUBER

‘An unhealthy diet promotes inflammation processes and increases pain. A balanced diet eases and prevents back pain.’

8. Antioxidants Antioxidants attack harmful substances in the body and protect the cells against free radicals – ‘cleaning up’ the organism, so to speak. Vegetables, fruit, herbs, nuts and seeds are all important sources.

6. Vitamin K Vitamin K forms proteins needed to build bones and keep them strong. Green vegetables and salads contain the highest proportion of this lightsensitive vitamin. Foods rich in vitamin K must be stored away from sunlight.

SPINE SUPPLEMENTS

11. Mood elevators Tryptophan, a precursor to serotonin, lifts mood and reduces the perception of pain. Nuts (particularly cashews), seeds, bananas and dark chocolate contain the most tryptophan.

9. Magnesium This mineral is essential for healthy muscle function. Wheat bran, pumpkin seeds and sunflower seeds are all rich in magnesium. Dark chocolate, cashews, peanuts, wholemeal flour, oats and bananas also provide plenty of magnesium.

Dr Irene Brunhuber GP and Mayr Physician

10. Water and herbal teas Our bodies are up to 75 % water. Insufficient fluid intake (2 -2 .5 litres per day) results in the intervertebral discs being undersupplied and unable to give the spine the flexibility it needs. Discs need plenty of nutritious fluid: when under pressure, they release water into the surrounding area, and when the pressure is removed they soak it up like a sponge.

SPINE SUPPLEMENTS

Comfort food

Recipes that beat the winter blues When the cold, rain and fog are getting you down, having a bite to eat always makes things feel better – however, comfort should ideally be sought in fibre-rich foods such as wholegrain products and vegetables. Gentle steaming keeps them tender and healthy, allowing you to soak up their positive energy and natural antidepressant properties. So give your microwave, fryer, pressure cooker and grill a rest – or, even better, retire them altogether.

Natural energy booster

Green vegetable stir-fry with mint and red pepper Serves 4: • 120g broccoli • 120g courgette • 120g celery • 120g mangetout • 120g organic yellow carrots • A little sesame oil • 1 tbsp icing sugar • 5–8 mint leaves • Salt • Freshly ground red pepper • Juice of 1 lime Chop the broccoli into small florets. Quarter the courgette lengthwise, remove the flesh from the inside and cut the courgette into small, diagonal

COMFORT FOOD FOR HEART AND BRAIN

pieces. Wash the celery and chop into small diagonal pieces across the fibres. Cut the ends off the mangetout to separate it from the stalk and chop it into diagonal, lengthwise pieces. Wash the carrots, halve lengthwise and chop into thin discs. Wash all the chopped vegetables thoroughly in cold water. Bring a large pan of salted water to the boil. Cook the vegetables in the water for 45 seconds and plunge them immediately into ice-cold water to stop the cooking process. Allow the vegetables to drain well. Heat a little sesame oil in a pan, briefly toss the vegetables in the oil, add the sugar and toss again. Season with mint, salt, pepper and the juice of one lime and serve immediately.

For the sweet-toothed

Spelt pancakes with figs, sheep’s milk cream cheese and forest honey Serves 4: • 1 good handful of spelt flakes • 1 pinch of sugar For the batter: • 200ml milk • 50ml cream • 50ml mineral water • 3 tbsp spelt flour • 4 tbsp plain flour

• • • •

2 tbsp sugar 1 tbsp cornflour 3 eggs 300g sheep’s milk cream cheese • 3 figs • Butter or oil for frying • Honey

Toast the spelt flakes briefly in an unoiled, non-stick pan until they start to pop. Sprinkle with sugar to caramelise the flakes, making sure the flakes and sugar don’t stick together. Remove from the hob and place on a plate to cool. For the batter: In a bowl, mix the milk, cream and mineral water with the spelt and plain flour. Stir in the sugar and cornflour. Beat in the eggs and mix well. Leave to rest for 10 to 15 minutes. Tip the cream cheese into a bowl and add the peeled and quartered figs. Crush the figs with a fork while mixing them into the cream cheese. Brush the base of a heated pan with oil or butter. Pour in enough batter to thinly cover the base. Immediately sprinkle the roasted spelt flakes over the pancakes, leave to cook briefly and then turn over. Fill the pancakes with the sheep’s milk cream cheese and fig mixture. Drizzle with honey and serve.

Start the day with hot porridge and drive your worries away

Breakfast porridge Serves 1: • 200ml of water and/or milk • 2–3 tbsp finely ground spelt, gofio, millet and oats • Maple syrup • Cinnamon Add the ground grains to a pan containing the cold water and/or milk. Stir well with a whisk. The liquid needs to be cold, otherwise the starch will make the porridge go lumpy! Heat it slowly and continue to stir with the whisk until the mixture thickens slightly. The porridge should be ready in one to two minutes. If making larger portions, cook for as long as necessary. Tips from Markus Sorg Cinnamon and maple syrup or honey are delicious added to porridge. May also be garnished with fruits and berries as desired. For a full-flavoured version, chop up a few leaves of stevia and add to the porridge with a drizzle of olive oil. You can also season porridge with salt and pepper. Soya milk, rice milk etc. can be used instead of dairy milk.

COMFORT FOOD FOR HEART AND BRAIN

From the

shadow into sunshine SELF-HELP TIPS FOR WINTER DEPRESSION 1. Exercise as an antidepressant: A gentle workout reduces stress and boosts serotonin and noradrenaline to lift mood.

Winter depression: It creeps in with the autumn blues and takes hold of its victims, making them lethargic, irritable and throwing them off balance. But there is hope. You can take action against it, and radiate joy once again.

2. Light therapy: Sunlight stimulates the production of cortisol, which makes us alert. Sunlight and fresh air are most effective in combination with exercise. Alternatively, exercise in artificial light conditions that simulate strong daylight.

3. Eat happy: Our second brain is in our stomach: our ‘root system’. In winter, nourish it with light, warming foods such as steamed vegetables, oils, spices... 4. Treat yourself: Enjoy a massage with aromatic oils, a good book, a hot bubble bath, mood music... Make time for the things that make you happy.

5. Avoid stress: Stress fuels depression. Stress management coaching helps you locate the stressors in your life and make better choices for a happier life.

Thomas Blasbichler (MA) Clinical and Health Psychologist, Coach

Dr Melanie Robertson Clinical, Neuro and Health Psychologist

AUTUMN BLUES & WINTER DEPRESSION

s the days get shorter, darker, wetter and greyer, the barometer falls and the sun begins its hibernation, even the happiest of souls can withdraw into couch potato mode. Energy, vitality, motivation and social life hit rock bottom. Cravings for carbs and sugar, an irresistible need for sleep, profound sadness and a decreased libido are suddenly the norm.

DR MELANIE ROBERTSON

‘We help in acute cases, but also want to help people help themselves.’ DEPRESSION FEEDS ON DARKNESS As explained by Dr Melanie Robertson, clinical, health and neuropsychologist, as well as an emergency and sports psychologist at the Park Igls Mayr clinic: ‘Autumn and winter depression are also known by the medical term, seasonal affective disorder, or SAD. Although seasonal affective disorders can also occur in summer, symptoms usually begin in the autumn or winter months and, in most cases, end in spring. If symptoms come and go in a seasonal pattern over a period of at least two years, it is likely to be winter depression.’ In Europe, approximately 2-8% of adults suffer from SAD. The figure may be higher than that since many of those affected do not seek treatment. UNHAPPY HORMONES There is a geographical division that proves that cold weather and lack of sunlight are at the root of these symptoms: winter depression is more common in northern than in southern countries. ‘Insufficient exposure to sunlight causes the brain to produce higher levels of melatonin, the sleep hormone that also dampens mood and reduces energy. When melatonin levels rise, the body automatically secretes less serotonin, the happy hormone. It’s a vicious hormonal circle,’ says Thomas Blasbichler MA, clinical, health and sports psychologist at Park Igls. He believes that hormones have enormous significance for our physical and mental health. But the good news is that we have the power to steer things in the right direction.

HELPING US TO HELP OURSELVES Robertson and Blasbichler recommend acting quickly: ‘Take action as soon as you start to feel that your emotional health might be in trouble.’ But it is not always sensible to go straight for the antidepressants. ‘The objective at Park Igls is to help people help themselves. We provide psychological support and identify learning pathways for new patterns of thought and behaviour. We also encourage our patients to get outside and exercise every day. Sunlight stimulates the body to produce cortisol, a natural hormone that helps to make us alert,’ the psychologists advise. Even on a dull winter’s day, regular outdoor exercise significantly increases wellbeing. YOU ARE WHAT YOU EAT We can largely control our mental state with health-conscious nutrition. The gut plays an important role in our state of mind. ‘It has long been proven that increased intestinal permeability can have an effect on the psyche. Instances of this include leaky gut syndrome (where substances pass through the intestinal wall) and food allergies or intolerances.’ The Mayr psychologists add: ‘Activating the immune system in the gut has a large part to play in counteracting depression.’ In this respect, a Modern Mayr Medicine treatment can stabilise the emotions as well as providing an intestinal cleanse. MOOD-LIFTING MODERN MAYR CUISINE Modern Mayr cuisine provides reenergising meals for winter, using light, warming and nutritious ingredients. This includes freshly prepared, steamed vegetarian dishes, wholesome oils, (dried) fruit, cereals, pulses and metabolism-boosting spices such as mustard, ginger, garlic, pepper, cloves and cinnamon. Hot drinks, ideally ginger or cinnamon tea, also form part of Modern Mayr cuisine, which favours hot meals over raw foods, especially in the evenings. However, high fat or fried food should be avoided at all costs. And crucially, be good to yourself: listen to music, have massages, aromatherapy... the sky’s the limit!

THOMAS BLASBICHLER (MA)

‘Exercise, light, healthpromoting food, the occasional treat – there is much we can do to help ourselves.’

AUTUMN BLUES & WINTER DEPRESSION

When hormones step out of line Menopausal symptoms and infertility are often caused by easily rectifiable underlying problems.

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WHEN HORMONES STEP OUT OF LINE

We spoke to Professor Bettina Toth, Director of the University Clinic for Gynaecological Endocrinology and Reproductive Medicine in Innsbruck. The clinic is a point of contact for women in all stages of life, from puberty to menopause and beyond, and focuses on hormone diagnostics and therapy. We were also joined by Park Igls Medical Director, Dr Peter Gartner, to introduce the Mayr Medicine perspective, and Dr Sonja Schottkowsky, who joined the Park Igls medical team in June. Her additional training in phytotherapy (the use of plants and plant products for medicinal purposes) provides another interesting angle.

A woman’s fertile phase doesn’t end suddenly; it’s a gradual process. What happens to the body during this time? Bettina Toth: Hormone function declines, with fewer and fewer egg cells produced until the ovaries finally cease production altogether. It affects each woman differently, but we know from research that around 80 % to 85 % of women complain of menopausal symptoms. These range from difficulty sleeping, hot flushes, lethargy and reduced concentration, to loss of libido and declining general vitality. At what age does the menopause begin? Toth: On average, between the ages of 50 and 52. Early symptoms can appear in the transition phase (or perimenopause), as early as two to three years before the actual menopause. I have also had patients with premature ovarian failure (which affects about 1 % to 2 % of women) who were already menopausal at 17. How are symptoms treated? Toth: A thorough consultation is required to determine precisely the type of symptoms a patient is experiencing and how severely they are interfering with her day-to-day life. If a woman is still working and is experiencing extreme lethargy or difficulty sleeping to the point that she has difficulty doing her job, hormone replacement therapy (HRT) is recommended. That can turn things around within a few days. Sonja Schottkowsky: Phytoestrogens are effective plant-based medicines that have minimal side effects. One is black cohosh (Cimicifuga racemosa) which is used in drop or tablet form. For perimenopausal symptoms, I recommend red clover supplements which are available over the counter. But I also

advise all women with clear gynaecological complaints to visit their gynaecologist. Peter Gartner: To add to that, Mayr physicians have been aware of the hormone regulating effect of Mayr therapy for many years. Toth: In my experience, many women are sceptical about HRT because they worry about an increased risk of breast cancer. It is of course possible that hormone drugs can slightly increase the risk, but there are many other, just as serious, risk factors at play, like obesity, number of births, age at the time of giving birth etc. If a patient has an increased risk of breast cancer, for example if there is a family history of the disease, they should also be cautious of herbal medicines like black cohosh that bind to oestrogen receptors. In such cases it is recommended to seek specialist advice. Gartner: 70 % of the immune system is in the gut. The intestinal cleansing involved in Mayr therapy strengthens the immune system, thereby reducing the risk of all cancers, including breast cancer. Is this range of general symptoms always related to the menopause? Toth: If the patient does not suffer from depression, and symptoms like lethargy don’t disappear after treatment despite a sufficient oestrogen supply, you have to think beyond gynaecological causes. For instance, thyroid problems can cause similar problems with fatigue and exhaustion. And new research shows that female patients who are not diabetic but do have increased insulin resistance suffer more hot flushes. Adjusting sugar intake will eradicate these symptoms. So, gynaecologists are the first, but not necessarily the only, point of contact when it comes to menopausal symptoms. What role does lifestyle play? Toth: Exercise (around two and a half hours per week) and a healthy diet are key! I recommend a balanced diet, with coffee and alcohol in moderation. We also know that every cigarette damages ovary function and therefore hormone production. Gartner: Nutrition, exercise and regeneration – this is what Modern Mayr Medicine is all about! Is gynaecological endocrinology a wellresearched field? Toth: There is an extreme shift happening right now. Current studies about the adrenal glands are revealing exciting results: Even in unborn babies,

WHEN HORMONES STEP OUT OF LINE

malformations that affect hormonal balance can develop in the adrenal glands. In the next five to ten years, we expect to have new findings about the genetic background of menopausal symptoms. We will be able to use these to fine tune and improve hormone replacement therapies.

Professor Bettina Toth After studying medicine in Tübingen, Professor Toth worked as a research assistant for ten years in the Ludwig Maximilian University, Munich and in the Großhadern women’s hospital. After completing her specialist training in gynaecological endocrinology and reproductive medicine, she obtained her teaching licence in 2008. From 2009 to 2016 she was the acting Director of the Gynaecological Endocrinology and Fertility Disorder department at the University of Heidelberg, before becoming the Director of the University Clinic for Gynaecological Endocrinology and Reproductive Medicine in Innsbruck. Professor Toth is often involved in matters of professional policy, for example as a member of the board of Careers and Family of the German Gynaecology and Obstetrics Society (2008–2012).

How long does the menopause usually last? Toth: Women normally need hormone therapy for five to ten years, but there are women of 80 still suffering with menopausal symptoms. Our aim is to support women through the menopause in the best way possible, bearing in mind that while fewer female hormones are produced in old age, the female body still turns masculine hormones in the fatty tissue into oestrogen. Is it true that osteoporosis occurs more commonly in older women? Toth: Not necessarily. We see more and more younger people with osteoporosis due to an increase in eating disorders which in turn lead to menstrual cycle problems. Imbalanced oestrogen levels increase the risk of osteoporosis. Schottkowsky: As a precaution, we recommend a balanced diet, exercise and a sufficient intake of vitamin D and calcium. In winter we often lack vitamin D in our diets and it is important to take a supplement at this time of year. It is recommended that people of all ages regularly have their vitamin D levels in the blood checked, especially women after the menopause. Around 80% of couples who try for a baby become pregnant within a year. At what stage do we start to call it infertility? Toth: In line with the latest guidelines for Austria, Germany and Switzerland, we recommend that women over 35 who have been trying to become pregnant for six months come to see us, because after that the chances decrease. Our aim is to help women fall pregnant as naturally as possible, so early diagnosis is important to determine possible causes. What could the causes be? Toth: There are so many. Sometimes it’s simply that women are not aware of when they are ovulating; they just need to learn to recognise the signs. Another cause, polycystic ovary syndrome (PCOS) which affects the development of eggs, can easily be rectified. Endometriosis, where the lining of the womb grows outside of the uterus, is also treatable.

WHEN HORMONES STEP OUT OF LINE

Gartner: An international study from 2019 shows that a healthy gut with an intact microbiome (gut bacteria) improves the symptoms of polycystic ovaries and increases fertility. What is the effect of lifestyle? Toth: We know there is a connection between sugar metabolism and fertility. Being either obese or underweight, consuming excessive alcohol or coffee, and smoking all affect fertility. Gartner: Exercise as well as a thorough detoxification with a Mayr programme are known to improve sugar metabolism considerably. What about the 30 % of cases where the man is infertile? Toth: A low sperm count or poor-quality semen can have genetic or hormonal causes, many of which are easily rectifiable. We also know that certain environmental factors have an increasingly negative effect on semen production. Are you happy with current legislation on reproductive medicine? Toth: Austria has quite a liberal legal position on reproductive medicine. What we need are better social structures so that young, qualified women can decide to have children without worrying about falling behind in their career. What is your advice for couples who come to you with fertility issues, having already tried everything? Toth: They come to me as a couple. I want them to leave as a couple, too. So I advise them to have a kind of timetable of how long and how often they want to try for a baby before seeking alternatives. Every couple should ask themselves that question before treatment. I encourage every couple to take this path, as the causes are usually easily rectifiable. Gartner: To bring in the Mayr perspective, Mayr physicians have long been aware that every Mayr therapy can increase fertility. We have seen time and again women who want to have a baby falling pregnant after a Mayr treatment.

Dr Sonja Schottkowsky Dr Schottkowsky completed her training in general medicine at the Medical University of Innsbruck. She has worked as a locum GP in various surgeries for many years, and leads health education at five secondary schools in Tyrol. Even during her studies, she showed an interest in herbal medicine and has integrated phytotherapy into her medical practice. Dr Schottkowsky found that Modern Mayr Medicine, and its emphasis on fasting and nutrition, sat perfectly in line with her idea of a balanced and holistic lifestyle. She likes to share this with her patients at Park Igls.

WHEN HORMONES STEP OUT OF LINE

Did you know that... … with an effective area of 400sqm, the intestine is the largest organ in the human body? A wide range of lifestyle diseases can be demonstrably attributed to disturbed bowel function or intestinal flora.

… neural therapy has been highly successful in the treatment of acute back pain? Fast pain relief and anti-inflammatory treatments are the absolute priority in acute cases.

… the right spices can add to the warming effect of food? These include turmeric, galangal, cumin, cardamom, ginger, fennel seeds, cinnamon and pepper.

… ‘decluttering’ life is an essential step for a mental detox? Learn strategies to help you be in charge of giving structure to your life yourself instead of being dictated to by others.

IMPRINT Responsible for content: Gesundheitszentrum Igls GmbH, Igler Strasse 51, 6080 Innsbruck-Igls Tel +43 512 377 305 Fax +43 512 379 225 info@park-igls.at www.park-igls.at CONCEPT AND DESIGN Studio Roth&Maerchy, Zurich

… the Park Igls recipe booklet contains invaluable advice to help you change your diet for good? Mayr for Gourmets offers tips and recipes for ‘intelligent eating’.

EDITORIAL Andrea Gnägi (MA), Dr Peter Gartner, Ingrid Striednig, Helene Forcher (MA), Dr Bettina Toth, Dr Peter Barth, Dr Irene Brunhuber, Dr Sonja Schottkowsky, Dr Melanie Robertson (MA), Thomas Blasbichler (MA),Markus Sorg, Michael Multerer, Lisa French, Mina Siehs marketing deluxe: Claudia Reichenberger, Nicole Ginzinger (MA), Barbara Riesner (MA) Typing & printing errors reserved. Changes may be made without prior notice.

DID YOU KNOW THAT...

… water helps flush out toxins? We also need water for muscle growth and to plump up our cells – this is especially visible on our skin.

COPY EDITING marketing-deluxe.at PHOTOGRAPHY Fred Einkemmer, Jack Coble, Martina Meier, Hansi Heckmair, Ingrid Striednig Circulation: 2,500 © September 2019 Printed on Cyclus Print, made from 100 % recycled fibres in compliance with RAL UZ 14 – Blue Angel

Room rates

Mayr programmes Mayr Detox

Single rooms Double rooms* Suites* Park Igls Suite (for up to 5 people)

€157 – €353 €152 – €256 €280 – €401 €1,190

Prices are per person per night; treatments are not included. * For single occupancy on request. Discounts: 5% for stays of 14 nights or more, 10% for stays of 21 nights or more.

MAYR BASIC €1,042 Mayr Basic is a fixed component of your stay, and forms part of every Mayr programme. It can also be booked individually and supplemented with individual services. MAYR CLASSIC The real introduction to Modern Mayr Medicine

€1,487

MAYR INTENSIVE Ideal for anyone aiming for optimal health benefits on as broad a basis as possible.

€1,956

MAYR SHORT STAY PROGRAMME Designed for people who simply require a short break for mental and physical relaxation

€921

Mayr Focus

Suite plus

MAYR DE-STRESS Slow down and restore your energy flow with our systematic approach to holistic wellbeing.

€2,000

MAYR PHYSIO This programme focuses on the relief of back and joint complaints.

€1,881

MAYR METABOLIC Recommended for guests suffering from food intolerances, allergies, burnout syndrome, sleep disorders

€1,953

MAYR NEURO Treatment for the degenerative nervous system at early stage

€2,137

Diagnostics ULTRASOUND SCREENING PROGRAMME SUPER MEDICAL CHECK

€948 €2,203

Specials FELDENKRAIS® AND MENTAL COACHING@MAYR €1,898 Park Igls terrace in winter

YOGA@MAYR

€1,576

NEW YEAR’S EVE PROGRAMME

€2,343

Prices are per person per week and exclude room rates. Prices for additional weeks on request. Prices and services valid from 26.12.2019 to 12.12.2020.

OFFERS & TREATMENT MODULES OVERVIEW