Park Igls ParkZeit Spring Summer 2019

Spring/Summer 2019

Park Zeit

Park Igls Guest Magazine

The herb garden at Park Igls

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MODERN MAYR MEDICINE A fasting programme?

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BAD FRUIT Apples and bananas stand accused!

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SALAD DAYS A green helping of health

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Modern Mayr Medicine

A fasting programme?

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Mayr fasting vs. other fasting methods

Bad fruit Apples and bananas stand accused!

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A bit fruity?

Fruit and Modern Mayr cuisine

Feldenkrais Helping us to help ourselves

Salad days

Our new ParkZeit magazine presents the best ways to...

Insights on vision

...get fit for summer – and life – with Modern Mayr Medicine fasting and lifestyle

To ‘Mayr’ is to move!

...get active – and stay active – for recovery and prevention with Feldenkrais®, kybun® and much more

Key to happiness

Mental Detox

Emotional healing

kybun®

As soon as temperatures rise, thoughts turn towards getting in shape for the swimwear season and staying slim through summer – fitness, health and looking good become hot topics. Now's the time for action!

A green helping of health

Healthy eyes

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Dear Guest

One step ahead

Our offers at a glance Interesting facts and figures, our current offers and tariffs

...indulge in luscious summer pleasures with our light Modern Mayr cuisine recipes ...cast off emotional baggage with a mental detox ...look into – and after – your eyes And we'll also dispel your misgivings about 'bad fructose'!

We hope you enjoy reading the magazine – and most importantly trust you'll find plenty of inspiration to get active and stay healthy!

Andrea Gnägi (Mag)

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Modern Mayr Medicine – is it a fasting programme?

The answer is yes – but above all it is medicine, therapy, prevention and a healthy, enjoyable lifestyle!

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MODERN MAYR MEDICINE – A FASTING PROGRAMME?

Modern Mayr Medicine ...IS MEDICINE: It is based on the classic Mayr methods and combines conventional and complementary medicine. ...IS THERAPY: You and your Mayr physician discuss which form of therapy and accompanying treatments would most benefit you. ...IS PREVENTIVE: Holistic intestinal cleansing and stabilisation regenerate the gastrointestinal tract, improving its self-healing powers and effectively warding off diseases. At the same time, metabolism, blood pressure and weight are regulated, which in turn reduces the risk factors for certain diseases such as heart attacks.

Along with learning how to chew and eat, a daily exercise guide and regular planned cleansing phases, Modern Mayr Medicine has proven to be a healthy and enjoyable lifestyle. ...FOR DIAGNOSIS: In recent decades, traditional Mayr diagnostics have grown and evolved as they embraced compatible conventional and complementary medical techniques. Today, Mayr diagnostics are at the pinnacle of medical knowledge. ...IS FOR HIM & HER: Our gender-based medical services allow us to respond both diagnostically and preventively to gender-specific physiological issues. ...IS FOR GOLFERS: THEMEDGOLF® is a golf-specific training plan that incorporates medical and physiotherapeutic insights and teaches golfers how to perfect a painfree swing.

Mayr therapy is still predominantly associated with a diet of bread rolls and milk, 'hardcore fasting' and fasting with tea. But this is nowhere near the complete picture. It has always been about much more than that and even more so as Mayr therapy developed over the years. What does this sustainable, scientifically proven, medical, therapeutic and preventive method really entail?

WHY? With a surface area measuring some 400sqm, the intestines make up the human body's largest organ and are responsible for disposing of most of the body's accumulated toxins and wastes. Known as the body's 'central organ', the gut supplies the system with vital nutrients. Every new cell that develops within it is made up of building blocks extracted from the food we eat. As we tend to eat too quickly, too much, at the wrong time or simply the wrong things, food is only partially digested and the metabolism suffers disruption. This leads to decomposition and fermentation processes, as well as symptoms of poisoning – known as intestinal autointoxication. The organism becomes overacidified and begins to accumulate hazardous toxins in the cells. This overacidification and accumulation of toxins is the cause of many lifestyle diseases.

WHAT FOR? Many lifestyle diseases – from skin problems and sleep disorders to arthritis – have been proven to result from impaired gut function and/or intestinal flora. But many other diseases, including some neurodegenerative diseases such as Parkinson's, are now presumed to originate in the gut. The following clinical disorders are a particular focus of Modern Mayr Medicine: gastrointenstinal diseases, glucose metabolism disorders, blood pressure disorders, obesity, type II diabetes, gout, cellulite, rheumatic pain, migraines, tension headaches, sleep disorders, palpitations, stabbing pains in the chest, psycho-peristaltic stomach cramps, reflux,

MODERN MAYR MEDICINE – A FASTING PROGRAMME?

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bloating, increased perspiration, anxiety, depressive moods, burn-out, bronchitis, allergic reactions such as hay fever and asthma, blemishes, acne, impaired liver function, fatty liver, gall and kidney stones, arteriosclerosis, early-stage Parkinson's and many more.

THE FOUNDATIONS More than 100 years ago, Dr Franz Xaver Mayr (1875-1965) developed a comprehensive programme for restoring digestive health using an ancient healing method: fasting. The essence of his therapy, which is also preventive in nature, is to purify and detoxify the gut. Put simply, cleansing the gastrointestinal tract can regenerate the blood, bodily fluids, cells and tissue and activate their self-

100 years on, Dr FX Mayr's findings remain as relevant as ever – in fact, his theories have now been medically proven!

healing ability. In the classic FX Mayr programme, fat, protein, carbohydrates and toxic deposits are dissolved and expelled. The four basic principles of classic Mayr therapy are resting, cleansing, supplementing and learning.

Historically, Mayr therapy involved resting the digestive tract through a strict diet of bread rolls and milk, modified over time to avoid weakening the organism. Then as now, the digestive tract is cleansed (stabilised) with a dose of bitter water in combination with drinking plenty of water and

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MODERN MAYR MEDICINE – A FASTING PROGRAMME?

alkaline, unsweetened tea. This encourages the body's elimination mechanisms via the liver, intestines, kidneys, skin and lungs. The elimination of toxins (metabolic waste) is supported by sweating, Kneipp treatments, herbal baths and, most importantly, liver compresses and manual abdominal treatments. The learning part of Mayr therapy is related to correct chewing and eating – digestion starts in the mouth.

Thorough chewing, making sure the food is fully insalivated, following the saturation reflex, drinking the right amount and eating the right foods at the right time in order to avoid overloading the digestive system; these are just some of the aspects which we tend to 'unlearn', but are key for promoting overall health.

PROGRESS Back in the 1980s, the classic Mayr programme underwent some changes with modification to the 'bread roll and milk' diet. The introduction of a mild derivative diet by Dr Rauch led to an outcry within the community of Mayr physicians. Nevertheless, Dr Winkler, pioneer of Modern Mayr Medicine, did not let that deter him from further developing the Mayr method in line with the latest scientific methods and insights. At the Park Igls Mayr clinic, current Medical Director Dr Peter Gartner shares his forward-thinking approach.

In Modern Mayr Medicine, the four original Mayr principles have been tailored to reflect the latest scientific, conventional medical and complementary medical findings. Therapy is further supplemented by the two principles of exercise and selfdiscovery. Whereas the traditional Mayr regime was based on strict diets, Modern Mayr Medicine provides a much gentler and no less effective route to good health which can be practised on a longterm and sustainable basis.

Our metabolism needs still water Water transports nutrients and helps flush out toxins. In addition, water is needed for muscle growth and to plump up our cells – this is especially visible on our skin.

An adult should drink 1.5 to 2 litres of water a day – and 3 during a fast.

MODERN MAYR MEDICINE – A FASTING PROGRAMME?

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Modern Mayr Medicine in focus 'Modern Mayr Medicine has established itself as a holistic programme that meets individual needs and results in enhanced vitality by absorbing insights from conventional medicine, complementary medicine and psychology,' Dr Gartner explains.

Modern Mayr Medicine takes into consideration lifestyle modifications caused by stress, work, time poverty and dietary changes. The holistic method rests on three pillars: nutrition, exercise and regeneration with the aim of improving vital energy, the source of health and wellbeing. 'Every aspect of Modern Mayr Medicine has been in constant development over the years. Close cooperation with a wide range of disciplines gives us a head start in every respect', Dr Gartner emphasises.

the Mayr programme. The diet can be individually tailored to the guest's personal needs and health.

Protein is key to Modern Mayr cuisine as it strengthens the immune system and muscle development, is filling and above all contributes to physical and mental energy supplies.

'Modern Mayr cuisine allows us to offer a diet plan to suit everyone. I feel it is important to personalise the diet as much as possible. Under Dr Winkler, Mayr Medicine was freed from its straitjacket of bread rolls and milk. We have learned to modernise our approach for the wellbeing of our guests whose ultimate aim is to learn how to eat and treat the body responsibly. This does include fasting, but also the enjoyment of good food', says Dr Gartner.

Note: We use only natural, easily digestible forms of protein to provide our guests with essential amino acids.

NUTRITION II: LEARNING TO EAT Digestion starts in the mouth. Learning to chew and eat properly and adjusting dietary habits to suit individual nutritional needs provide the basis for long-term digestive recovery and regeneration.

'Our medical lectures and the medical team teach you how to chew and enjoy food for the greatest benefit; your body rediscovers natural reflexes such as chewing, satiation and thirst', Dr Gartner explains. 'Moreover, each guest benefits from personalised nutritional advice, as well as the latest information on nutritional psychology.'

NUTRITION I: RESTING THE DIGESTIVE TRACT Modern Mayr cuisine is based on the latest findings of nutritional science and forms the basis of the therapeutic approach at Park Igls. Going hungry, starving, self-denial or calorie counting are not the point – it's about making lifestyle changes. Put simply: it's about living healthily for the long term, cutting out things that are bad for us, but without sacrificing the pleasures of good food! Modern Mayr cuisine includes eight dietary stages. During consultation, the physician and guest determine and agree together at which dietary stage to start

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MODERN MAYR MEDICINE – A FASTING PROGRAMME?

DETOX IN THE GUT: CLEANSING Cleansing the body's digestive system and tissues by drinking plenty of liquids and taking a daily dose of bitter water lies at the heart of every Mayr programme – both traditional and contemporary.

'That said, nowadays each patient's individual journey is adjusted to their personal state of health and needs after a thorough consultation', Dr Gartner emphasises.

PREVENTING DEFICIENCY: SUPPLEMENTING If required, the diet plan can be supplemented with important alkalis, vitamins, minerals and trace elements that the body may lack during a course of therapy.

Dr Peter Gartner, Medical Director

‘When we overload our body's ‘waste collection system’ with unhealthy habits, by eating too quickly and too late, the body stores residual toxins in the connective and fatty tissue. Drinking large quantities of water under medical supervision together with the ingestion of certain bitter compounds can get rid of these surplus substances via the kidneys, liver and intestines.

To avoid producing new ‘garbage’ during the process, we seriously reduce food intake during detoxification by fasting!'

MODERATE PHYSICAL ACTIVITY: EXERCISE Exercise is a key component of Modern Mayr Medicine. As one of Modern Mayr Medicine's six principles, daily exercise under the instruction of dedicated professionals ensures a successful therapeutic programme and boosts overall fitness and vitality. Regular exercise improves health and prevents diabetes, obesity, hypertension, depression and arthritis. A 20-minute workout daily significantly improves wellbeing and health on both physical and psychological levels – and also increases life expectancy. The exercise programme at Park Igls is based on five pillars: cardiovascular, strength, sensorimotor coordination, flexibility and relaxation. Carried out consistently and for appropriate periods of time, balanced training across all pillars will have a sustainable and measurable effect on health and wellbeing.

'Dr Mayr's student Dr Kojer prescribed strict rest to his health resort guests. As Dr Winkler explained, this resulted in the guests secretly taking themselves out for walks whenever Dr Kojer wasn't about. So, Dr Winkler changed the exercise regime too. After all, it made little sense to ban guests from doing something healthy they so clearly enjoyed! That

was the starting point of the highly developed exercise programme Modern Mayr Medicine offers today', says Dr Gartner. 'Stepping back from the old, conservative rules brought the idea of autonomy in Modern Mayr Medicine into stronger focus', he says. An essential step that actively involves the guests' opinions, needs and wishes in planning their therapeutic stays.

THE PSYCHE: SELF-DISCOVERY Dr Franz Xaver Mayr understood the link between physical and emotional detoxification, and therefore anticipated that his therapeutic approach could also have positive psychological effects. During their stay, many guests develop a desire to divest themselves of emotional baggage and find a new sense of balance. Fasting can be an impetus for emotional and physical healing. Your therapy can also lead to self-discovery within the scope of consultations with our physicians or with the help of specialist psychologists.

'We reached another milestone of Modern Mayr Medicine when we intensified our psychological services. Psychology has a much greater role to play than was first thought and lies behind everyday issues that need to be tackled, such as stress management. However, society's perception of mental health needed to change first', explains Dr Gartner.

This 'brain detox' assists with learning new, more beneficial behavioural patterns. Muscle relaxation exercises and breathing techniques, autogenic training, psychotherapeutic one-to-one-sessions, psychological counselling for emotional conflicts, career changes or life crises... Ultimately, the underlying causes of unhealthy behaviour can be overcome by an internal process. Modern Mayr Medicine facilitates the implementation of permanent lifestyle changes bringing about a new, healthcentred way of life, thereby serving as a comprehensive preventive measure for both body and soul.

MODERN MAYR MEDICINE – A FASTING PROGRAMME?

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Mayr fasting vs. other fasting methods Get fit in spring and stay slim throughout summer…

As winter turns to spring, we start looking forward to the warmer months and planning to get slim and ready for the beach. There are any number of methods for losing weight, ranging from strict fasts to 'sleeping yourself thin' and a huge variety of diet plans. Drastic weight loss after the 'excesses' of winter is often the objective although mental cleansing is becoming increasingly popular in this digitalised, stressful age. But what's the most effective, healthiest way to fast? Why would we want to fast? And what distinguishes a Modern Mayr fast from other fasting methods?

BUCHINGER FASTING Founder: Dr Otto Buchinger (1878-1966) Method: A rest day prepares participants before the fast begins. During the programme, they take herbal teas, vegetable broth and fruit/vegetable juices, as well as unlimited quantities of mineral water.

After the fast, additional nutrition is slowly re-introduced.

THE ALKALINE DIET Method: Diet based on fruit and vegetables, avoiding all acidifying food as well as coffee, alcohol, fast food etc. Permitted foods include fresh herbs, sprouted seeds, almonds, seeds and natural oils, alkaline herbal teas and water.

Animal products are not permitted.

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MAYR FASTING VS. OTHER FASTING METHODS

'What sets the Modern Mayr method apart is that it's so easy to understand: we explain how detoxification functions and don't expect our guests to simply 'have faith' that it's going to work,' says Dr Peter Gartner. 'Teaching people how to eat, chew, insalivate properly and predigest their food lies at the heart of the Modern Mayr method. An individual's state of health mirrors the digestive tract's condition. This detoxification method teaches us so much that we can apply in our everyday lives.'

A QUICK GUIDE TO FASTING Dr Peter Gartner gives us the lowdown on Modern Mayr Medicine's principles for healthy fasting – and what makes the Mayr fast different to other fasting methods.

WHAT'S THE BEST WAY TO PREPARE FOR A FAST? 'A week before any fasting programme, whether Mayr or another method, you should start cutting down on acidic foods and drinks: avoid sugar, meat, alcohol and coffee as well as hard-to-digest raw and fatty foods. Although minor, this adjustment is enough to improve your overall quality of life, enhancing your anticipation of the treatment programme to come!'

WHAT ARE THE CONTRAINDICATIONS TO FASTING, AND WHEN WOULD YOU ADVISE CAUTION? 'You should always arrange a health check with your doctor prior to embarking on a fasting programme. Some plans offer radically reduced calories and little to no protein intake – this can severely weaken the body and is therefore not suitable for everybody. This is why we base a Mayr fast on the eight Modern Mayr cuisine dietary stages.

The gentler the diet prescribed by the Mayr physician, the less rigid the contraindications: caution is advised in untreated cases of thyroid disease and cancer as well as in cases of mental illness such as schizophrenia, psychosis, dementia, debility or severe autoaggressive behaviour.'

FASTING sharpens our taste buds, thereby enhancing our everyday pleasures.

HOW DOES MODERN MAYR MEDICINE'S APPROACH TO FOOD INTAKE COMPARE WITH OTHER FASTING METHODS? 'In Modern Mayr Medicine we adapt the dietary stage to the guest's physical and psychological constitution. This is determined by means of an initial health check and dialogue with the patient.

The eight dietary stages range from traditional Mayr to the Mayr Energy Diet. Protein supplements are essential to prevent muscular degeneration.

Allergies and intolerances are dealt with flexibly with a huge range of meal alternatives for every dietary stage; few fasting methods allow this. An alkaline diet based solely on fruit and vegetables is no use if you suffer from fructose intolerance.

Buchinger fasting with vegetable broth, fruit and vegetable juice, alkaline tea and water is easier to adapt to allergies – but lacks protein. This punishing form of fasting also raises ketone levels, which in turn inhibits the excretion of uric acid. Increased concentrations of uric acid in the blood can eventually lead to urinary stones and gout. Modern Mayr cuisine aims to counteract these kinds of catabolic metabolic processes.'

Tip Keep calm and drink (alkaline) tea!

Drinking is extremely important during a detox, and you should have around three litres of fluids over the course of each day. Chronic acidification is the root cause of many lifestyle diseases, which is why the Mayr fast's chief purpose is to restore the body's acid-base balance by eliminating acidic toxins.

The teas we use at Park Igls contain only ingredients with an alkalising effect.

WHY, UNLIKE OTHER FASTING METHODS, DOES THE MODERN MAYR DIET INCLUDE PROTEIN SUPPLEMENTS AND DIFFERENT DIETARY STAGES? 'A radical reduction in calorie intake can weaken the organism. Also, protein is very important and acts like an engine for muscles. If we consume too little protein, our muscles degenerate and this can have devastating consequences, especially for people already debilitated by illness. The low or complete absence of protein intake in many fasting programmes make it advisable not to engage in exercise. However, a balanced exercise programme strongly supports fasting success – as well as being a psychological boost. Thanks to Modern Mayr Medicine's personalised approach to diets and protein, customised exercise programmes have become key elements of the treatment.'

MAYR FASTING VS. OTHER FASTING METHODS

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HOW MUCH SHOULD I DRINK WHEN FASTING? 'Drinking is extremely important during a detox, and you should have around three litres of fluids over the course of each day, regardless of the programme you follow. Chronic acidification is the root cause of many lifestyle diseases, which is why the chief purpose of a Mayr fast is to restore the body's acid-base balance by flushing out acidic toxins.'

WHY LIVER COMPRESSES? AND ARE THEY EXCLUSIVE TO THE MAYR METHOD? 'Like manual abdominal treatments, liver compresses are an essential part of the Mayr method – but also routine in Buchinger fasting. It's still the most effective method for increasing blood flow and thereby detoxifying the liver. All you need is three towels – two small and one large – and a hot water bottle for a remedy that is proven to improve the success of the treatment programme.'

WHERE SHOULD YOU FAST? 'We absolutely advise against unsupervised fasting.

On the other hand, we do recommend fasting as an in-patient or, if at home, under the supervision of a Mayr physician who can favourably affect the course of therapy with two or three checks a week.

This would also include manual abdominal treatments, an indispensable part of any Mayr therapy.'

Good to know...

The term toxins is used to describe substances that need to be excreted, but can't be eliminated because the body's own waste disposal system is temporarily overloaded. This tends to happen when acidic, water-soluble substances are temporarily deposited in the connective and fatty tissues. As a result, tissue pressure is increased, pushing down on tiny blood and lymphatic vessels – often the start of chronic disease.

The large quantities of water drunk as part of the detoxification process release toxins from the connective tissue or fat deposits back into the

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MAYR FASTING VS. OTHER FASTING METHODS

HOW OFTEN SHOULD YOU FAST? 'Ideally, we recommend repeating the Mayr treatment programme after six months, but an annual fasting programme lasting two or three weeks is more realistic for most people. Buchinger fasting and the alkaline diet are undoubtedly limited in duration – depending on the person's state of health.'

AND WHAT ABOUT AFTERWARDS? 'The end of a treatment programme generally means a step-by-step nutritional plan build-up.

Left to their own devices, people fasting at home can often revert back to their old ways. Modern Mayr fasting, however, trains dietary behaviour as well as teaching you how to chew – something that should be practised long term.

Modern Mayr cuisine is not just a fasting method, it's a sustainable, healthier, more enjoyable and realistic lifestyle. We also offer psychological counselling to help reinforce the newly learned behaviour patterns, help you make a new start or overcome any issues. Counselling can take a variety of forms, from psychotherapeutic one-toone sessions to stress management coaching. The aim is to ensure that guests are equipped for their new lifestyle when they return home.'

blood. Toxins briefly circulate in the blood, which can lead to headaches or dizziness in the short term. But these toxins are subsequently eliminated via the kidneys (urine) and liver (bile).

Bitter water supports detoxification via the liver, gallbladder and gut by first stimulating the flow of bile from the liver and then – with its mildly laxative effect – ensuring the bile stored with the toxins is quickly eliminated.

Expert report by Dr Richard Kogelnig

Bad fruit Apples and bananas stand accused!

I've heard colleagues state that 'food intolerance is just 21st century hysteria', but the fact is that around 10 to 20% of adults are affected by them – and the figure is set to rise sharply. But how can it be that so many of us no longer tolerate pears, apples, plums and many other fruits? Put simply, it is likely to be due to our lifestyle: regardless of season and origin, we consume a colossal range of foods that have the potential to trigger intolerances because we never have to go without them. In the past, it was customary in Europe to undergo an annual fasting period for Lent. This had a favourable impact on both the metabolism and immune system. It must also be said that the food industry bears responsibility for a multitude of health problems: our 'fresh' fruit is contaminated with pesticides and harmful substances, and the food industry produces vast quantities of fructose, which is also used as a preservative along with other alcoholic sugar derivatives such as sorbitol, xylitol etc. – all of which have consequences for the metabolism and immune system.

BAD FRUIT 

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FRUCTOSE INTOLERANCE AT A GLANCE THE PROBLEM Some people cannot completely absorb fructose in the small intestine. As a result, undigested fructose is carried to the colon where it ferments.

THE SYMPTOMS Gas, diarrhoea, bloating, stomach ache, cramps, constipation, nausea and vomiting as well as other significant physical and psychological consequences including depressive moods.

Early intervention is therefore essential!

FRUCTOSE IS FOUND IN Fruit, honey, vegetables and wholegrain products. Unfortunately, it is also hidden in industrially-produced 'convenience foods'.

DIAGNOSIS Since gut bacteria break down fructose into hydrogen (H2) and carbon – we are able to measure it with a hydrogen breath test.

THERAPEUTIC PROSPECTS Very good!

APPROACH Reducing or excluding fructose from the diet decelerates the fermentation process to a healthy level and boosts the immune system.

At Park Igls, food intolerances and allergies are treated with the Metabolism & Detox therapeutic module. Our medical team can tailor this module to your needs following your comprehensive consultation.

WHAT IS FRUCTOSE INTOLERANCE? How does fructose intolerance arise? And how does it differ from a true allergy? A food intolerance can be described as a detrimental, often delayed, reaction of the gut to certain substances – referred to as a carbohydrate malabsorption for different types of sugar. A true allergy is a hypersensitivity disorder of the immune system whereby substances in the environment that are normally harmless (allergens) cause the immune system to react.

Most of the rarer food allergies are cross-allergies.

This is where the immune system reacts to epitopes: structures and substances that may be the same on birch pollen, an apple or a nut. However, there are many more findings of allergy than there are

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BAD FRUIT

actual cases of allergy, which means that clinical findings can only be interpreted correctly in connection with a person's individual medical history. We distinguish between strong and mild allergens, i.e. those that are harmless when cooked. The use of medication may also influence the response to an allergen, as can age or the frequency of allergen exposure.

A LITTLE FRUIT (ALMOST) NEVER HURT ANYONE In the most severe form of fructose intolerance (also known as fructose malabsorption), complete abstinence over long periods is wholly appropriate.

This is because the fermentation brought on by

fructose malabsorption causes damage to the small intestine's mucous membrane. In addition, increased fructose ends up undigested in the colon, where the higher density of bacteria accelerates the fermentation process with corresponding clinical complaints.

Mild fructose intolerance is very common and usually only causes minor symptoms which don't have a huge impact. The rule is that 'the dose makes the poison'. Eating moderate amounts of fruit – one to two servings per day – does no harm to healthy people. On the contrary, fresh fruit, whether raw or cooked, provides the body with important vitamins, minerals and trace elements. But anyone eating lots of fruit on a sustained basis, particularly late at night when it's harder to digest, runs the risk of symptoms such as gas, bloating, stomach cramps or diarrhoea – especially if the fruit was harvested while still unripe, isn't in season or has been transported across thousands of miles having been sprayed with copious amounts of pesticides.

Dr Richard Kogelnig

‘Mayr therapies modify and boost the immune system by means of intestinal cleansing, healing the body's principal source of inflammation in the process.

The gut is the organ with the largest effective area – some 400sqm! – and intestinal cleansing is an effective way of avoiding systemic diseases.

Chronic inflammation of the gut, also known as leaky gut syndrome, is a major cause of lifestyle diseases.’

bloodstream that otherwise wouldn't be there.

Possible causes of leaky gut syndrome include food intolerances such as fructose malabsorption caused by excessive fruit consumption, but also medication, stress, and infections. These factors can adversely affect our gut-related immune system and trigger a variety of conditions including autoimmune disorders. Recent studies show that leaky gut syndrome increases the permeability of the blood-brain barrier, an important factor in the development of Alzheimer's and other neurological conditions.

TACKLING INTOLERANCES BY BOOSTING THE IMMUNE SYSTEM Fortunately, probiotics (e.g. fermented milk, yoghurt or capsules) and intestinal cleansing can have a positive impact on disorders of the gut's barrier function as well as intestinal inflammation.

This leads us back to the FX Mayr treatment tradition, which in most cases can be a therapy for carbohydrate malabsorption – bringing symptomatic relief, and even complete freedom from symptoms.

Today we know that 70 to 80 % of our immune system is located in the intestinal mucosa, so Mayr therapies always go hand in hand with restoring the immune system. Resting the digestive system by moderate fasting, temporarily restricting the diet to a few foods for several days or weeks and pre-digesting by thorough chewing (at least 20 times for every mouthful) allow the gut's microbiome and the damaged mucosa to recover.

Countless sufferers have their first experience of intestinal regeneration when they come to stay with us, and after an intestinal cleansing in line with Modern Mayr Medicine, many report that they are completely symptom-free.

PERMEABLE INTESTINAL BARRIER: LEAKY GUT SYNDROME In a healthy gut, the intestinal mucosa acts as a natural barrier against harmful factors; with leaky gut syndrome, this intestinal barrier is damaged.

This means that macromolecules enter the

BAD FRUIT

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A bit

fruity?

Seasonal and regional fruit and vegetables, gently prepared or enjoyed in their pure state can meet the body's full vitamin, mineral and trace element requirements. Does fructose have to be bad for you? We find out from Markus Sorg, Chef de Cuisine at Park Igls.

When you use fructose in Modern Mayr cuisine, do you use it sparingly or are you quite generous with it?

Firstly, I hope it's clear – especially to connoisseurs of our Modern Mayr cuisine – that we never use convenience products at Park Igls. The primary reason for this is that it would really conflict with our principles: we are aiming to bring about holistic rehabilitation of the gut and sustainable, healthy lifestyle changes. It's clear to us that this is mostly achieved through food, our main source of energy.

Here at Park Igls, we are absolutely convinced of the old adage that 'we are what we eat'. Unfortunately, industrially produced foods contain great quantities of hidden fructose. We therefore make our own sweetener, generally with very ripe fruit. Our sunripened fruit purees make their way into a wide range of dishes – starters, mains and desserts. But refined fructose is definitely off-limits!

Do you have a favourite fruit recipe?

Fruit gives dishes a bit of pep and adds to overall flavour. So yes, I am a fruit fan and use it a lot. I'm particularly partial to combinations like chicory and grapefruit, broccoli and orange, artichoke and pear, apple and cucumber, and parsnip and grape.

I don't have a particular favourite, but these are definitely the food combos that excite me – and our guests like them too!

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FRUIT AND MODERN MAYR CUISINE

What are the preferred fruits in Modern Mayr cuisine?

We don't exclude anything – the important issue is the quality and I prefer to leave all options open as I like to juggle flavours, adapting the nutritional values and ingredients to meet our guests' requirements. Individuality comes first!

Markus Sorg, Chef de Cuisine at Park Igls

‘Enjoying the fruits of nature and doing something for your health in a relaxed atmosphere is key to Modern Mayr cuisine.’

Is there a time of day when fruit is no-go?

The rule is the earlier the better. In the morning the digestive system is fresh and at its most efficient after the nocturnal recovery phase. But we recommend avoiding raw food in the evening as it overwhelms the digestive system.

Healthy recipes, articles and inspiration for a better quality of life.

Available at Park Igls or to order from: info@park-igls.at

MARKUS SORG SHARES 3 TIPS for cooking with fruit 1. Be aware of the seasons and buy locally-grown fruit whenever possible.

2. Use ripe fruit and process it quickly.

The shorter the time between harvest and consumption, the more nutritious the meal.

3. Go with your inspiration! Fruit can add pep to culinary creations – as well as a welcome vitamin boost.

Our 'F. X. Mayr for Gourmets' recipe booklet contains lots of tips and tricks to help you be more creative (and healthier) in the kitchen.

How many servings of fruit a day does Modern Mayr cuisine recommend?

We recommend one or two servings daily in the form of home-made compotes or raw as it's easier to dose. I'm a great fan of smoothies myself...

Even though we keep being told, by Ayurvedic practitioners for instance, that we shouldn't mix fruits?

Yes, Modern Mayr cuisine confirms this: the more foods are mixed, the harder it is to break them down and digest their individual building blocks.

Less is definitely more!

Fructose and a light diet; does that combination work in Modern Mayr cuisine?

And who should avoid fruit at all costs?

A light or light and balanced diet excludes any foods that cause digestive problems in more than 5 % of the population. We therefore see no reason to doubt the compatibility of fructose and a light diet. Naturally, it does require a certain amount of know-how! However, we never serve fruit to people who suffer from fructose malabsorption.

FRUIT AND MODERN MAYR CUISINE

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FELDENKRAIS® IS INCLUDED IN OUR WEEKLY EXERCISE PROGRAMME!

Helping us to help ourselves From fixing herniated discs to standing on your head, nothing is impossible with a little trust in the power of learning.

I give the Feldenkrais® method a go.

I

t's Friday and I've decided to try Feldenkrais®, which is offered at Park Igls as part of their exercise programme. 'To effect change we must be willing to change ourselves!' Modern Mayr Medicine's credo resonates with me and it's a principle shared by Feldenkrais®. I don't believe in simply turning up to therapy sessions to achieve good health. And I'm ready to heal myself – with professional guidance, of course.

STEP ON YOUR MATS! The Feldenkrais® teacher welcomes us. Today, three of us students are going to spend the next 45 minutes learning the Feldenkrais® method in an Awareness Through Movement® lesson, which is how group classes are known. We will learn to perform a movement and be taught alternatives that improve function. The teacher doesn't just show us how it's done – she educates us on a deep

18 FELDENKRAIS

level. 'There is no correct way of moving, just a better way,' she tells us as she gently guides us towards being able to attend to our own movements. While two of us lie down on our backs, the third member of the group sits on a chair as that's more comfortable for her. It's all about holistic physical mindfulness.

SPOTLIGHT ON THE SPINE Today's class is all about the backbone. We lie on the floor and follow our teacher's instructions to use gentle movements to 'control' the pelvis. I'm sorry to say that mine is as rigid as a concrete pillar.

My head is motionless too – the spine extends from pelvis to cranium, so my head should be moving automatically, without thought or effort.

I feel a bit like a car with both brake and throttle on.

'Let go,' the teacher says. 'Reduce the speed of the movement so you can feel where it's coming from.

Breathe calmly, deeply and completely. Don't make any effort to stop the breath. There is nothing to accomplish or achieve.' We perform the movement in several variations ranging from extremely slow to leisurely. A pause. And then we attend to our movements again. Now it's the shoulders' turn.

I can feel my intellect slowly letting go.

FELDENKRAIS® METHOD

WHAT IS THE FELDENKRAIS® METHOD? Feldenkrais® is first and foremost a body-focused learning method. Dr Moshé Feldenkrais (1906-1986) studied the links between movement, perception, thought and feeling. Recognising their close inter­action, he developed a method based on the natural learning ability of the human nervous system. The capacity of the nervous system to build new connections in the brain is fundamental to any real change. The focus is on improving movement and personal learning processes. These resemble the playful way in which babies absorb knowledge: without competition, judgement or striving. But with curiosity and the joy of discovery.

WHAT HAPPENS DURING A FELDENKRAIS® LESSON? During their lessons, Feldenkrais® students move slowly, seeking ease and greater self-awareness and sensitivity. They become better acquainted with their own way of moving, enabling them to feel when they are applying too much effort, which in turn teaches them to reduce the exertion. The Feldenkrais® teachers guide them through a range of possible variations of movement sequences that they can compare to previously learned patterns of movement.

This method makes it easy to choose the most useful option at the end of the lesson.

AWARENESS THROUGH MOVEMENT During group work, instructions are issued with regard to movement sequences in different positions, e.g.: as you walk, stand, sit, crawl, roll etc.

FUNCTIONAL INTEGRATION® One-to-one Feldenkrais® lessons are based on the same neurophysiological context as group classes but are custom-tailored to the student's individual needs. Gentle, non-invasive touch and guided movement create a non-verbal means of communication between teacher and student.

Passive movement provides more direct and faster access to new patterns that can remain hidden during active movement. The sensory experience of new movement patterns can then be integrated into the student's own repertoire.

WHO CAN BENEFIT FROM FELDENKRAIS®?

Anyone aiming to enhance mobility who is open to learning in a way that is playful and enjoyable.

And above all, anyone whose pain and lack of mobility motivate them to find new ways to improve their quality of life. Feldenkrais® is suitable for everyone, including children.

WHAT CAN FELDENKRAIS® ACHIEVE? Feldenkrais® is used in preventive health care, injury prevention, pain management, work with people with disabilities, to help people with neurological diseases, as well as dancers, actors, musicians, martial arts practitioners and sportspeople such as golfers. Feldenkrais® lessons help to improve movement at work, home and leisure. The method sustains a joy of learning as well as maintaining physical and mental mobility. Pain sufferers experience greater wellbeing, artists find richer expression, athletes achieve better performances with no extra effort, and dancers discover a source of heightened elegance.

WHO ARE THE TEACHERS? Feldenkrais® Awareness Through Movement® and Functional Integration® classes may only be taught by Feldenkrais® certified practitioners who have completed an internationally recognised four-year course.

FELDENKRAIS

19

TIP Functional Integration® lessons are one-to-one sessions during which the teacher guides an individual student, teaching them how to reorganise their actions in new, more effective ways.

Dr Moshé Feldenkrais

‘Many know what they don't want; some do know what they want; but even fewer know how to achieve it.

Awareness offers the solution by shining a light on what is required and how to get there, thereby releasing creative powers.’

RESENSITISE YOURSELF TO YOU 'Draw your knees up to your chest and lift your head at the same time,' our teacher gently instructs us. 'Why is this such an effort?', my ego asks. But it seems my restless mind is beginning to listen...

'Make each movement even tinier and slower,' her wise, quiet voice advises. 'You can feel something in the slightest movement. Even if the movement is just a thought.' I start to understand the psyche's massive role in all this. If I relax from the inside out, I reduce the effort. Is my brain programmed for stress and performance? Is it constantly cautioning me to be better, faster? That I am not enough?

Some people permanently push themselves, seeking peak performances – either consciously or, like me, unconsciously. To me, a five-hour hike in the mountains is so much easier than spending 45 quiet minutes being slow and mindful, letting go, breathing. I am actually learning about myself.

20 FELDENKRAIS

THE PATH OF AWARENESS LEADS TO FREEDOM FROM PAIN Feldenkrais® reveals what we suffer from. Not just physically, but mentally too. Deep-rooted patterns of behaviour and thought, including bad postures and movements, are programmed inside our brains. They cause pain and suffering but aren't easy to eliminate. Our teacher has had her own experience of this: 'Life is given a new meaning and quality when our brain ceases to limit, restrict and literally hurt us with negative beliefs. But you must want to follow this path of mindfulness and awareness, to learn new patterns of movement. We don't convert people, we just give guidance, make suggestions and invite you to learn.'

Thanks to Feldenkrais®, we can learn to discern and change our habits. Do you hold your shoulders too high or clench your teeth without realising it?

Movement offers a simple and accessible way that allows everyone to develop more agreeable alternatives. In our class, we became aware of one movement in an easy, playful way before exploring it further with unfamiliar variations. This gives the nervous system an opportunity to perceive subtle differences and recognise alternatives. It finds wise and helpful solutions to free our movements.

I wonder how far I can take this and decide to start with small steps: next Friday's Feldenkrais® class is all about eyes and feet. Who knows – I might even end up discarding my spectacles!

Detox & Mental Coaching & Feldenkrais®@Mayr There is no 'right' or 'wrong' way in the Feldenkrais® system of movement re-education, and it's not a workout either.

In this learning process, small adjustments to movement patterns lead to major changes in the nervous system, relieve pain, improve flexibility and bring greater ease to movements. These benefits are complemented by mental coaching: patterns of thought and behaviour are examined and ways of overcoming internal resistance identified.

With the combination of detox & mental coaching & Feldenkrais®, you explore unusual movements, rediscover yourself and develop your potential. It is a fascinating journey towards a new sense of lightness.

∞∞ Initial examination – integrated health check (30 mins) ∞∞ 1 medical examination – manual abdominal treatment (20 mins) ∞∞ Concluding examination (30 mins) ∞∞ 5 Feldenkrais® group lessons (60 mins each) ∞∞ 2 one-to-one mental coaching sessions (50 mins each) ∞∞ 5 partial body massages (25 mins each) ∞∞ 1 liver compress with beeswax ∞∞ The Basic Programme with Modern Mayr cuisine, daily Kneipp treatments, exercise and relaxation sessions, and lectures

from €2,764 per person for 1 week sharing a Standard double room

FELDENKRAIS® WEEK 9 – 16 JUNE 2019

FELDENKRAIS

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Salad days A green helping of health

Nothing symbolises summer, joie de vivre and freshness as much as salad.

Crunchy, light and seasoned with sunshine, salads are the epitome of healthy eating. However, for the sake of our digestion, it's best to avoid salads and raw foods in the evening. Chef Markus Sorg reveals his favourite recipes for unclouded summer delights!

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SALAD DAYS

Berry salad with olive oil 200g mixed berries – redcurrants, cranberries, gooseberries – preferably the slightly tarter and firmer varieties as they're easier to fold in and add freshness

Lettuce with seeds and herbs

150ml olive oil Juice and zest of 1 organic lemon Salt, pepper

1 lettuce

HERB DRESSING

50g wholegrain bread, thinly sliced and toasted

1 good handful of fresh, mixed herbs such as parsley, basil, thyme, rosemary, sage, coriander

40g toasted pumpkin and sunflower seeds

150ml olive oil 50ml vinegar Für 4 Personen?

100ml water 2 tbsp maple syrup Herb salt, black pepper

Salad with ewe's cheese and figs 1 lettuce

MUSTARD DRESSING

120g cubed feta cheese

1 tbsp Dijon mustard

8 figs, peeled and quartered

1 tbsp tarragon mustard

10-12 small pickled artichokes, halved if necessary

1 tbsp maple syrup 150ml rapeseed oil 50ml mild fruit vinegar 100ml water Salt, pepper, freshly ground mustard seeds

Avocado and tomato salad 2 avocados, peeled, stone removed and cut into thin wedges

CITRUS DRESSING

2 peeled and seeded sun-ripened tomatoes

100ml olive oil

Segments of 1 large pomelo or grapefruit

Juice of 1 grapefruit, 2 limes and 1 lemon 50ml linseed oil 50ml vinegar (preferably citrus vinegar) 2 tbsp maple syrup Salt, pepper, ground coriander

SALAD DAYS

23

We see with our whole body ‘We don't see with our eyes alone’, says eye specialist Dr Gudrun Weise-Zorowka.

Our physical sensitivities have just as much influence over eye health as environmental factors or our lifestyle.

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HEALTHY EYES

can carry out. If there is a genetic predisposition to glaucoma or macular degeneration, routine checks are advised from an earlier age.

INTRAOCULAR PRESSURE CHECKS ALONE ARE NOT ENOUGH Weise-Zorowka: Many people believe that having their intraocular pressure measured by an optician is sufficient. However, there are forms of glaucoma associated with low intraocular pressure. Therefore, it is always essential to examine the optic nerve to identify glaucoma at an early stage.

GLAUCOMA AND ITS TREATMENT Weise-Zorowka: This is a chronic disease that requires treatment for life. Important to know: it doesn't usually cause any symptoms during the initial stage, so preventative checks are vital. If damage to the optic nerve or visual field loss has already occurred, this is irreparable. Therefore, it is very important to start treatment early, generally by applying eye drops. A glaucoma diagnosis is not cause for excessive concern. If the patient cooperates constructively by regularly applying eye drops and attending appointments with their eye specialist, the condition will not deteriorate.

Our Medical Director Dr Peter Gartner discusses the most common eye diseases and their treatments with Dr Weise-Zorowka, consultant at Park Igls. The prevention and early detection of eye disorders play a key role, allowing the sight to be maintained even into later life and putting a stop to some diseases at an early stage.

PREVENTATIVE EYE CARE IN PEOPLE AGED 40+ Dr Gudrun Weise-Zorowka: Even people without eyesight problems should have regular checks from age 40 onwards. Eye measurements can identify defective vision. Routine examinations include an intraocular pressure check, which is always accompanied by an examination of the fundus of the eye, a procedure only an eye specialist

GLAUCOMA AND SURGERY Weise-Zorowka: If, despite treatment, the intra­cular pressure is too high for the respective eye, surgery is required. This is either carried out using a laser or the more recent method of minimally invasive surgery.

DIAGNOSIS BY PHYSICIANS Dr Peter Gartner: There is a link between diabetes and glaucoma. Do you ever discover diabetes as part of an eye examination?

Weise-Zorowka: It happens – but is becoming ever less common because people are increasingly having general medical checks. However, diabetic retinopathy, a disease of the retina that can lead to blindness if left untreated, shows the link between eye damage and other diseases. General diseases or psychological stresses can manifest themselves through impaired vision. We don't see with our eyes alone, we see with our whole body. That is why our work often goes hand in hand with that of

HEALTHY EYES

25

need reading classes at some point – slightly later for those with shortsightedness.

DO NOT DELAY TREATMENT FOR GLAUCOMA Weise-Zorowka: At an early stage, the clouding of the eye lens (also known as glaucoma) is often revealed when driving in the dark. Visual acuity declines and glare sensitivity increases. If left untreated, glaucoma will slowly but surely lead to blindness, but can be prevented with outpatient surgery, which is now a routine operation. There is no age limit for this disease when the patient suffers from no other eye diseases. The clouded lens is replaced by an artificial lens, which usually lasts a lifetime.

Gartner: In the past, it was necessary to let cataracts 'mature' before operating.

the physician. Inflammatory diseases such as rheumatism can induce eye inflammation, or fluctuations in blood pressure that often go unnoticed can cause impaired vision. Incidentally, high blood pressure does not automatically indicate high intraocular pressure. This can also occur at low blood pressure levels.

Gartner: During the Mayr treatment programme, we consistently monitor the link between general physical processes and the eyes. The programme involves drinking large quantities and expelling unwanted substances from the body. One way this occurs is via the tear fluid, which can lead to stinging or itchy eyes. Dry eyes are another common effect of the treatment. Therefore, our cooperation with eye specialist Dr Weise-Zorowka is very valuable – quite apart from the fact that some of our guests staying at Park Igls use her for their annual preventative check.

AGE-RELATED LONG-SIGHTEDNESS AFFECTS US ALL Weise-Zorowka: Yes, sooner for some, later for others. The elasticity of the eye lens and therefore the capability of the near point of accommodation declines. This makes it more difficult to see items up-close in clear focus, meaning everyone will

26

HEALTHY EYES

Weise-Zorowka: Nowadays, if an operation is advised, it should be carried out at the earliest possible stage when the body's own lens has yet to harden too much. Glaucoma normally occurs in both eyes, although this can be at different distances.

MACULAR DEGENERATION Weise-Zorowka: We are currently observing an increase in age-related macular degeneration (AMD). With life expectancy rising, the frequency of this disease is also increasing. In both its dry and wet forms, macular degeneration refers to retinal damage that is currently untreatable and leads to severely restricted vision over time. The patients do not go blind, but lose their central vision responsible for identifying faces, details, reading etc.

Gartner: We have some patients with macular degeneration trying to slow down the disease by participating in the Mayr treatment programme and improving their overall condition.

Weise-Zorowka: We are still in the development phase of finding an effective treatment for macular degeneration. However, there are now treatment options for the wet form of the disease, which affects 15 to 20% of all affected patients. The most common is the Anti-VEGF treatment. This involves injecting a substance directly into the eyes that inhibits the abnormal growth of blood vessels in the retina. In doing so, the condition is temporarily stabilised or in some cases even slightly improved.

LIFESTYLE AND HEALTHY EYES Weise-Zorowka: There is in fact a link here. We know that caffeine increases intraocular pressure – so I advise those with high intraocular pressure to moderate their coffee consumption. Negative stress also has an impact on the eyes. I observe an increasing number of people who see an improvement to their intraocular pressure when they retire. Smoking damages the blood vessels and therefore also the eyes. And we know that UV radiation accelerates the clouding of the lens, i.e. glaucoma. Therefore it is vital to wear sunglasses.

Plus: protective goggles are absolutely essential for various working environments. As well as diseases, certain medications such as cortisone, rheumatism and cardiac treatments affect the eyes.

That is why I consider collaboration between physicians and eye specialists to be indispensable.

DRY EYE SYNDROME Weise-Zorowka: Our lifestyle facilitates irritating dryness of the eyes. Focusing on a screen, whether a computer or mobile phone, air conditioning, low room humidity, air pollution and some medications such as beta blockers or the contraceptive pill all contribute towards the increasing prevalence of this syndrome. Moisturising eye drops help combat the symptoms and drinking sufficiently supplies the fluid necessary to keep the eyes hydrated.

Resting the eyes – by occasionally looking away from the screen into the distance, restricting screen times and putting down your mobile phone for extended periods of time – is an important way to protect eye health. For children it is particularly important to take regular breaks from doing neardistance work on the PC or mobile phone and spend a lot of time outdoors to counteract the increasing short-sightedness in young people.

Dr Gudrun Weise-Zorowka Dr Weise-Zorowka studied medicine at the Martin Luther University Halle-Wittenberg and continued her education to become a specialist. After completing her diploma thesis followed by her doctoral thesis, her professional career led her to Aachen and Mainz.

In 1996, she joined her husband in Innsbruck to work in a group practice after he was employed at the Medical Faculty of the University of Innsbruck. She has had her own practice since 2007.

During her studies, Dr WeiseZorowka acquired an interest in naturopathic methods.

She has concerned herself with the science behind the topic ever since, completing corresponding further training after her specialist medical training in Germany and incorporating this knowledge into her medical practice.

Park Igls guests can also benefit from this expertise with an eye specialist who has spent more than 20 years working as a medical consultant.

HEALTHY EYES

27

To ‘Mayr’ is to move!

'Exercise is the key to happiness', says Michael Multerer, and he should know! The sports expert at Park Igls is in charge of motivation during the programme – and beyond. Integrating the right kind of exercise into your day is the perfect way to start enjoying a consistently healthy lifestyle. What you do to stay active is not the issue. What counts is how you do it and how often! Exercise stimulates the metabolism, helps release toxins and forges a positive body image. This is the reason why the individually tailored exercise programmes form such an integral part of Modern Mayr Medicine.

EXERCISE TIPS 1. SET ACHIEVABLE GOALS AND PLAN THEM INTO YOUR DAILY ROUTINE. Exercise shouldn't add to your stress levels. Instead, it should be incorporated into your daily routine to make the best use of your time.

2. VARIETY IS VITAL. The musculoskeletal and cardio­vascular systems benefit most if you continuously adjust the intensity, amount and type of exercise you do. A well-rounded training programme in terms of strength and cardiovascular training, coordination, mobility and mental robustness is fun and gets you fit!

3. STRENGTH COMES WITH REST. The body develops when it is resting. You should therefore pay attention to signs of tiredness and incorporate recovery periods into your exercise plan.

4. FREQUENCY IS KEY. Like the brain, the body needs regular exercise if it is to maintain and improve its performance. After two weeks of complete inactivity there is almost a complete loss of muscle tone; regaining it takes eight weeks. You should therefore try to avoid any long breaks from exercise!

5. A BALANCED DIET. Listen to your body: it goes without saying that if you exercise regularly, your body needs protein, carbohydrates and vitamins.

What about the occasional indulgence? This too is allowed, but don't forget, it's the dose that makes the poison!

28

TO 'MAYR' IS TO MOVE!

Tip If you are looking to improve your fitness levels, we can provide professional guidance and put together a personal training plan based on comprehensive performance diagnostics.

PARK IGLS GETS YOU MOVING INDOOR EXERCISES • Active relaxation

OUTDOOR EXERCISE • CrossFit

• Legs, bums & tums

• Energising outdoor morning workout

• Pelvic floor exercises

• Walking workout

• Mechanical axis exercises

• Cardiovascular exercise

• Body Balance – for balance and coordination

• Interval walking

• Differential strength training

• Body awareness training

• Fascia training

• Morning and evening walks

• Feldenkrais®

• Introduction to mountain biking

• Foot fitness

• Natureletics = Nature + Athletics

• Morning exercise class

• Nordic walking

• Running for beginners

• 'Unstable' circuit training • 'Intelligent' abdominal workout • Jacobson's progressive muscle relaxation • Coordination training • Mind & Movement workout • Physio ball workout • Pilates • Pilates ball workout • Back exercises for at home • Sling training • Stretching • Resistance band exercises • Trampoline workout • Daily routines for your spine • Yoga

WATER-BASED EXERCISES • Aqua Fit • Aqua jogging • Joint stabilising aqua workout • Morning water aerobics • Cardiovascular aqua workout • Aqua exercises for strong hip muscles • Aqua strength training • Healthy swimming techniques • Back exercises in water

KYBUN® • kyboot® outdoor training • kybun® indoor training

GOLF AND THEMEDGOLF® Dr Peter Gartner, Medical Director at Park Igls

‘Medically sound training prevents heart attacks, strokes and diabetes, wards off arthritis, obesity and depression and keeps young people away from boredom, drugs and alcohol.’

• Coordination and strength training for golfers • Pre-shot & warm-up for golfers • Chipping and putting on our on-site putting green • TheMedGolf®

TO 'MAYR' IS TO MOVE!

29

Mental detox

Free yourself from psychological stress!

30 

MENTAL DETOX

I

f Modern Mayr Medicine only applied to physical health, it wouldn't be truly holistic.

Dr Franz Xaver Mayr himself recognised that physical and psychological wellbeing are intrinsically linked and affect one another.

Cleansing your mind with a mental detox means shedding emotional baggage and clearing the mind of thoughts and worries that prevent you from being who you really are and living the life you want to lead. When life is feeling like hard work, it's because we are carrying around far too many thoughts and anxieties and adhering to unhelpful belief systems. Unremitting unhappiness, which can often be accompanied by physical warning signs, is a call for help which needs addressing quickly. Typical signs of stress range from muscle tension and depleted energy levels to chronic pain.

The best medicine? Simply letting go…

Tip USE YOUR BREATH FOR A MENTAL DETOX Suck in air like through a straw until you feel it in your lungs and abdomen like a balloon about to burst. Then, blow it out quickly and powerfully – as if you are trying to blow down a tree.

EMOTIONAL HEALING Many of our guests feel the need to get rid of old emotional baggage and find a new sense of balance when they come to Park Igls for a Mayr programme. The Mayr clinic therefore offers mental coaching modules that involve exploring entrenched, obstructive patterns of behaviour. 'Energy thieves' and individual risk and protection factors are exposed by gently approaching difficult issues. And finally, therapists and guests work together to develop effective methods for improving how certain situations or stimuli are dealt with. Essential steps towards mental detox include 'decluttering' life and learning personal strategies for structuring the way you live, rather than having structure dictated by others.

THE PSYCHE AT A GLANCE Burnout is one of the most common symptoms of psychological stress and overload. According to Thomas Blasbichler, health psychologist and coach at Park Igls, it has long been medically proven that burnout – which has become something of a pandemic – is linked to external stress factors as well as genetic disposition. 'Stress facilitates psychological disorders. It is therefore essential that we tackle the root of the problem at an early

MENTAL DETOX

31

DR MELANIE ROBERTSON (MA) AND THOMAS BLASBICHLER (MA) – MENTAL DETOX TIPS TO TRY AT HOME DIGITAL DETOX: less is more! Drastically reduce your use of mobile phones, iPads and other devices, particularly in the evening – for the sake of your mind and your sleep.

BE AWARE OF YOUR LIMITS. Stand up for yourself – only you can take responsibility for yourself.

YOUR NEEDS AND PASSIONS ARE ESSENTIAL PARTS OF YOUR PERSONAL HAPPINESS. As a result, it's vital to make time for yourself and for everything that makes you happy.

EXHAUSTED AND DRAINED? Listen to your body and detox your schedule. Cancel your appointments – even personal ones – and treat yourself to some rest!

MULTITASKING? It doesn't really work.

Try to focus on one thing at a time. The next will certainly follow...

stage – because if the condition continues, the healing process tends to be long and arduous.

However, it's easy to apply the emergency brakes, especially with professional help', says the specialist in preventing and stabilising mental health disorders.

PUT A STOP TO SENSORY OVERLOAD External stimuli are relatively easy to contain – as well as being the key problem. As Dr Melanie Robertson, clinical, neuro and health psychologist at Park Igls, confirms: 'This is due as much to internal sensory overload as to the drawbacks of our stressful digital era. Having a hundred different thoughts in your head, feeling overwhelmed, unable to properly follow through with anything and setting the wrong priorities causes stress. As does the

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MENTAL DETOX

concern you are not living the life you want to lead.

At some point, you disconnect from yourself, lose sight of what you want, where your passions lie and the meaning behind your own existence. A vicious circle, which some try to escape through substitute gratifications. But they don't work – a painful learning experience for most.'

NO MORE BURNOUT Before pathological exhaustion or burnout take hold, there is quite a lot that we can do to help ourselves. The first step is to pay attention to our body and determine whether we are suffering from any physical symptoms such as migraines, tension headaches, sleep disorders, palpitations, stabbing pains in the chest, complaints of the gastrointestinal tract, increased perspiration, anxiety or depressive moods. Then we need to reduce physical and emotional stimulation: switch off the mobile phone, slow down and restore energy flow. Your journey can be greatly facilitated by means of dialogue, deep relaxation, autogenic training, mental coaching, exercise and a deeper understanding of your own personality. As part of our Mayr De-Stress module, Park Igls also offers craniosacral therapy to release blockages, restore mobility and support the general process of renewal. The aim is to achieve (or regain) wellbeing, exploit your full potential, become productive once more, and be ready to deal with whatever life throws at you.

DETOX YOUR BRAIN! Detoxing the brain at Park Igls also clears the mind for learning new techniques. These can include muscle relaxation exercises, breathing techniques or autogenic training for relaxation and better concentration. These techniques and their positive impact on our internal processes help to overcome the underlying causes of unhealthy behaviours, serving as a comprehensive preventive measure for both body and soul. Modern Mayr Medicine facilitates the adoption of permanent lifestyle changes in favour of a new, health-centred way of life. Psychotherapeutic one-to-one sessions and psychological counselling help you discard unhelpful habits, overcome emotional conflicts, change career or boost your general zest for life.

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MENTAL DETOX

33

One step ahead From couch potato to sporting champion? Entirely possible with kybun®! Unstable shoes, soft mats and a bouncy treadmill give us the kick-start we need.

A

hundred years ago people walked on average around nine miles per day.

Today we only cover around half a mile on foot, which has far-reaching consequences for our health. Back problems, obesity and cardiovascular diseases have become widespread illnesses, resulting from a state of almost complete inertia in our high-speed world that gives rise to concern. This was Swiss MBT shoe inventor Karl Müller's impetus for developing kybun®. 'Kybun' is a Korean word that roughly translates as 'good feeling'. The name is entirely appropriate: gently bouncing on the kyBounder mats, taking invigorating steps in the unstable kyBoots, and not walking or running but floating on the kyTrainer gives the body a sense of flow.

Movement, stimulation and relaxation all at once.

REVOLUTIONARY YET SO SIMPLE! The exercise technique is suitable for home or office and is easy to explain: instead of sitting at a desk, work from a standing desk, ideally wearing unstable kyBoots on soft kyBounder health mats.

The mats, available in a range of sizes, have a springy quality that simulates uneven terrain. The thicker the mat, the softer and more unstable it feels. As a result, the body is literally forced into constant movement as you slowly and imperceptibly

34 KYBUN

shift from foot to foot. Standing on the unstable surface energises and strengthens deep tissue, reduces stress and back problems, balances muscle weakness and joint problems, relieves pain and realigns the body. It improves concentration, balance and posture, as well as increasing metabolism. kybun® makes life feel lighter.

THE KYBOOT WONDERSHOE Walking or running in air-cushioned, unstable kyBoots not only feels fantastic, it also exercises the foot, leg and core muscles and provides a remedy for numerous health complaints. If you have been looking for a way to refine your walking or running technique and improve your general wellbeing, then grab a pair of kyBoots. Along with professional guidance at Park Igls, freedom from pain – in the truest sense of the word – is just a step away. kyBoots help with countless foot, toe, ankle and Achilles heel complaints, venous diseases, leg length discrepancies, pelvic misalignments, calf pain, torn ligaments, pulled muscles, restless leg syndrome, arthritis, joint pain, artificial joints, cruciate ligament ruptures, knee dislocations, shoulder and neck problems, back pain, chest obstructions, slipped discs, lumbar spinal stenosis, headaches, sciatica and much more – especially when combined with effective treatments.

WALKING ON CLOUDS The latest kybun® invention, the kyTrainer, is a treadmill with a soft, slatted running surface. Using it is like running barefoot on a soft and elastic surface, encouraging even the most unmotivated to rediscover the joy of exercise. Its running surface is made of the same soft and elastic material as the kyBounder mats and kyBoots – and stepping on it feels like walking on clouds. The kyTrainer is gentle on the joints, exercises fine motor skills and improves performance as well as absorbing the joint impact caused by running and walking. As the

KYBUN

35

Tip Work out with the holistic kybun® exercise concept with professional guidance at Park Igls and take your kyBounder health mat and kyBoots home with you.

You can find all the equipment you need in our boutique for kybun® training at home or in the office.

KYBUN® The holistic kybun® exercise concept was developed by Swiss MBT shoe inventor, Karl Müller. It involves standing on soft mats (kyBounder) and walking in 'unstable' shoes (kyBoots), which forces the body into constant movement, exercising deep muscles, and causing the entire muscular system to relax.

Walking on the soft and elastic material of the treadmill (kyTrainer) is like floating.

It is gentle on joints, exercises fine motor skills and improves performance. The kyTrainer automatically and naturally balances adaptive postures, mild leg length inequalities and pelvic misalignment. Integrating the kybun® approach into the daily routine is a clever and effective way to improve physical and brain health.

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muscles of the lower limbs are energised, users have to adjust their movements to stabilise them.

This improves stimuli detection, movement control and inter-muscular as well as intra-muscular coordination. The kyTrainer is ideal for people with movement restrictions because the material's cushioning effect facilitates the feet's flexing action.

Adaptive postures, mild leg length inequalities and pelvic misalignment are automatically balanced.

UNIQUE MICRO-INTERVAL EXERCISE PROGRAMME One of the kyTrainer's special features is the micro-interval exercise programme developed by Karl Müller. Two distinct training phases alternate at 15 to 30-second intervals during which incline and speed are adjusted. The intensive phase triggers gentle muscle impulses throughout the body, thereby relaxing the muscles, while the coordination phase energises and exercises the deep muscles with the effect of relieving any existing pain. Over time, the two phases lead to distinct physical adjustments: the intensive, relaxing phase releases tension and improves stamina, while the coordination phase improves sensorimotor skills and coordination. As the phases alternate, the brain becomes more aware of the movements, which automatically leads to a correction of poor posture. Frequent phase alternation also helps concentration and promotes the precision with which each movement is made. The kyTrainer's trampoline-like springiness makes using it fun, enticing you to exercise more and get back in shape, even if you have never enjoyed running before. After all, you don't get muscle ache from working out with a kyTrainer which can be adjusted to focus on millions of different training needs. Goodbye boredom!

kybun® & bellicon® @Mayr Park Igls offers kybun® and bellicon® mini trampoline packages for zestful wellbeing. Practice walking in air-cushion-soled kyBoots, perfect your walking technique with one-to-one sessions, improve cardiovascular and muscular strength and activate your metabolism with fun trampoline exercises.

∞∞ Initial examination – integrated health check (30 mins) ∞∞ 1 medical examination – manual abdominal treatment (20 mins) ∞∞ Concluding examination (30 mins) ∞∞ kybun® and bellicon® group lessons ∞∞ 2 one-to-one kybun® lessons (25 mins each) ∞∞ 2 one-to-one bellicon® lessons (25 mins each) ∞∞ 5 partial body massages (25 mins each) ∞∞ 1 liver compress with beeswax

from €2,518 per person for 1 week sharing a Standard double room

KYBUN

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Did you know that... …we have refitted some of our rooms with air conditioning to make your next stay an absolute pleasure, even in the summer heat!

…Modern Mayr Medicine recommends you don't eat between meals? Snacking places stress on the gut and prevents insulin levels from dropping.

Our tip: Hot porridge for breakfast for long-lasting energy.

And don't forget to drink plenty of fluids in between!

…you'll find a Kneipp pool in our park, nestling prettily between mature trees and the water-lily pond?

Treading water stimulates the circulation, promotes arterial blood flow and strengthens the immune system.

IMPRINT Responsible for content: Gesundheitszentrum Igls GmbH, Igler Str. 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 AG, Zürich

…bellicon® trampoline exercises train all the body's muscles?

The mini trampoline can be individually configured and is available to buy from our boutique – we will be happy to advise you!

EDITORIAL Andrea Gnägi (Mag), Dr Peter Gartner, Ingrid Striednig, Helene Forcher (Mag), marketing deluxe: Claudia Reichenberger, Nicole Ginzinger (Mag), Barbara Riesner (Mag), Christoph Ebead; Dr Richard Kogelnig, Thomas Blasbichler (Mag), Dr Melanie Robertson (Mag), Markus Sorg, Michael Multerer, Carmen Neurauter, Marion Schröger Typing & printing errors reserved.

Changes may be made without prior notice.

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DID YOU KNOW THAT...

…our perception of noise is subjective? While traffic is often experienced as irritating, natural sounds like our new waterfall tend to be calming and can even help you go to sleep.

COPY EDITING marketing-deluxe.at PHOTOGRAPHY Fred Einkemmer, Jack Coble, Martina Meier, Ingrid Striednig Circulation: 2,800 © April 2019 Printed on Cyclus Print, made from 100% recycled fibres in compliance with RAL UZ 14 – Blue Angel

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

€153 – 345 €148 – 250 €273 – 392 €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.

Therapeutic modules

THE BASIC PROGRAMME Forms the basis of our treatment service and an integral part of every treatment module

€999

MAYR CLASSIC Get to know Modern Mayr Medicine

€1,286

MAYR INTENSIVE For a thorough detox and optimal health results

€1,723

MAYR DE-STRESS Slow down and restore your energy flow

€1,927

MUSCULOSKELETAL SYSTEM Treatment of back disorders, restores mobility

€1,691

HEART & CIRCULATION Positive effect on risk factors such as stress, obesity and high blood pressure

€1,782

METABOLISM & DETOX For food intolerances, allergies, burnout and sleep disorders

€1,892

Deluxe single room

Park Igls' medical team

Special offer DETOX ON THE RUN

€1,591

Special offer KYBUN® & BELLICON®@MAYR

€1,482

Special offer NEURO@MAYR

€2,027

Diagnostics MODERN MAYR MEDICAL CHECK

€3,859

Diagnostics SUPER MEDICAL CHECK

€2,106

Diagnostics MEN'S MEDICAL CHECK

€2,480

Diagnostics ULTRASOUND SCREENING PROGRAMME

€998

Prices are per person per week and exclude room rates.

Prices for additional weeks on request.

Prices and services valid to 14 Dec 2019

OFFERS & TREATMENT MODULES OVERVIEW

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Park Igls | Gesundheitszentrum Igls GmbH | Igler Strasse 51 | 6080 Innsbruck-Igls | Austria Tel +43 512 377 305 | Fax +43 512 379 225 | info@park-igls.at

www.park-igls.at