Park Igls Guest Magazine
Moments in motion 4
ACTIVATING OUR PROTECTIVE SHIELD
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DO ALL FATS DO US HARM?
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THE COMPLEX WORLD OF MUSCLES
Winter 2020/2021
Park Zeit
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Immunity through action
Activating our protective shield
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Happy chewing A nutritional journey
Fat chance!
Do all fats do us harm?
Move it or lose it The complex world of our muscular system
Strong, safe and sound
When osteoporosis affects mobility
30 34 40
Finding strength How to improve resilience
Life on the move Stepping towards an active future
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Wraps, packs and compresses Healthy and blissful
Myths and legends How to live life well
At a glance Facts and figures about Park Igls
Dear Guests, Stagnation is the enemy of the economy, society … and health. A brief hiatus as we embark on a new endeavour is acceptable, but it has to be followed by movement or atrophy sets in. Failure to exercise our muscles, for instance, inevitably causes them to wither. Indeed, our muscle mass reduces by 1% a year from the age of 30; and it’s the same for bones: growth requires stimulation, and a lack of it leads to reduced bone density, which can finally end in osteoporosis. Full-body strength training is a highly efficient way to exercise and strengthen the musculoskeletal system, as is swimming, which also has many other health benefits. In addition, exercise benefits the immune system. Park Igls’ recently developed immune profile testing resource enables us to improve your body’s defences by targeting the precise areas that need strengthening. Special compresses can be extremely helpful in this respect, especially during the winter months. We also focus on improving emotional strength, helping our patients deal with current and future challenges. Author and speaker Alois Schöpf also raises the question of how life should be lived – let yourself be inspired by his story! We hope you enjoy reading our latest magazine. And remember: stay healthy and keep exercising! Andrea Gnägi (MA) and the Park Igls team
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Immunity through action Activating our protective shield
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IMMUNITY THROUGH ACTION
THE GUT: OUR PROTECTIVE SHIELD ‘We have three interfaces between us and the environment: the skin, the respiratory tract and the digestive tract,’ explains Dr Peter Gartner, Medical Director at Park Igls. ‘So, everything inside our bronchi and intestines is actually “outside” of our body. It stands to reason, therefore, that nature has developed effective border protection measures at these interfaces. The largest of these can be found in what, in terms of evolutionary history, is the oldest part of our body: the gut and intestinal mucosa. The immune system's job is to intercept intruders: lymphocytes grab pathogens that try to penetrate the system, and transport them to special defence cells where, with the help of antibodies, they are eliminated or marked as dangerous. These marked cells are then destroyed by phagocytes.’
People have been pushed to the limit in the past few months, both physically and mentally. Entire communities and economies have been struggling under unprecedented restrictions. As we return to something approaching normal and the pressures to achieve start to mount once more, we must not neglect the body’s defences: the immune system.
A healthy diet, regular exercise, plenty of sleep and a balanced lifestyle is the stock advice for preventing disease and maintaining good health. Lockdown gave many people an opportunity to take this advice, and provide their bodies, minds and health with nurturing care. With time on their hands, they were able to make use of natural resources and thereby strengthen their own. All this appears to get forgotten as soon as old routines are restored, although following the recommendations is so important – to our lives, our health, for tackling future challenges, and perhaps even to society as a whole. The doctors and psychologists at Park Igls have developed two programmes, one of which strengthens mental and physical resilience (read more on page 30). The second focuses on the immune system: that highly complex system that protects our bodies from disease, and whose greater part is located in the gut. This Immune System Booster programme is based on immune profile testing, which was developed here at Park Igls by Dr Irene Brunhuber (internist and Mayr Physician), and Dr Sonja Schottkowsky (GP and Mayr Physician). The aim is to target therapies on weaker areas, where it really matters.
IMMUNITY THROUGH ACTION
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A POWERFUL COMBINATION
BOOSTING THE IMMUNE SYSTEM WITH MODERN MAYR MEDICINE
As part of the Immune System Booster programme, we firstly establish the condition of the body's defence system before creating a basis for strengthening it for the long term. Thanks to our combination of therapeutic approaches, we provide an effective jump-start to help change unhelpful behaviours. In addition to an emotional component, the focus is on physically activating the immune system with a variety of approaches, including infusions: ‘Activated oxygen has a stimulating effect on the immune system,’ explains Dr Gartner, ‘while zinc halts virus replication, and vitamin C is a radical scavenger and antioxidant that protects immunity-relevant cells against oxidative stress. This is why vitamin C is so good for the immune system.’ However, one thing is crucial for strengthening the immune system: a healthy gut. Diet, exercise, digestive regeneration and mental hygiene Easing the burden on the gut is essential, so guests at Park Igls enjoy Modern Mayr cuisine which uses easily digestible, natural, regional and seasonal foods. In addition to choosing the right foods, their composition, processing, and predigestion by thorough mastication are key. Ensuring that large parts of the digestive work occurs inside the mouth – chewing and insalivating – means the intestines have less to do. This frees up energy for regeneration and defence. Combined with well-chosen exercises and restorative massages, the result is increased long-term wellbeing and a sense of greater strength and resilience. Above all, the immune system is bolstered, and can be maintained that way, with the help of changes in everyday behaviour.
Dr Sonja Schottkowsky GP, Mayr Physician
Dr Irene Brunhuber Internist, Mayr Physician
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IMMUNITY THROUGH ACTION
STATUS QUO
THE IMMUNE SYSTEM ‘Many of our patients contacted us during the pandemic to enquire about food supplements and micronutrients that strengthen the immune system. During that time, the demand for vitamin C and zinc supplements increased so much, all the better quality products sold out,’ say Dr Sonja Schottkowsky and Dr Irene Brunhuber. However, strengthening the immune system sustainably requires us to start with the basics: ‘Combining a balanced diet with regular fasting is essential to ensuring that our bodies get the necessary micronutrients. But we can still support our immune system by taking additional micronutrients in tablet form,’ explains Dr Brunhuber. ‘However, we need to know where we’re starting from in order to find out what the body actually needs. This is why we designed a special immune profile test here at Park Igls,’ says Dr Schottkowsky. ‘Blood testing establishes whether a patient lacks vitamins, trace elements (zinc, selenium, iron, copper), minerals (magnesium, potassium, calcium, sodium) or omega-3 fatty acids. Once we know that, we can do something about it.’
analysis is essential prior to prescribing supplements as overdosing would otherwise be a risk. The same applies to trace elements: deficiencies need to be tackled while avoiding overdosing,’ explains Dr Brunhuber. ‘Despite balanced diets, micronutrient deficiencies are a common occurrence today. On the one hand, this is because the nutrient concentration of food is now lower (e.g. selenium deficiencies resulting from lower levels of selenium in soil), and on the other, our gut has become unable to absorb nutrients due to damage caused by chronic stress.’ ‘Our white blood cells (leukocytes) play a central role when we are exposed to a virus. Current standard testing can determine how many of these cells are present in our blood, but they provide little information as to how well they are working,’ explains Dr Schottkowsky. ‘To find that out, we need an enhanced blood test to check the levels of all necessary vitamins and trace elements. This way we can support our immune system and get ready for winter’s infections as well as any pandemics that may be coming our way.’
Immune profile testing avoids overdosing ‘Vitamin A, D, E and K deficiencies are common. However, since these fat-soluble vitamins are stored in the body, a blood
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DR GARTNER’S TIPS FOR MAINTAINING A STRONG IMMUNE SYSTEM
‘Most of my recommendations to patients are centred around their lifestyle, because diet, exercise, regeneration and mental hygiene all impact general health, and especially the immune system. In addition, we can take precautionary measures such as supplementing our diets with vitamin C, D and zinc.’
A BALANCED DIET WITH PLENTY OF FRUIT AND VEGETABLES To ensure your body gets all the vitamins and minerals needed for a healthy immune system, you need vitamins A, B6, B12 and C, as well as zinc, selenium and iron. Foods that are rich in micronutrients include garlic, cabbage, broccoli, carrots, berries, nuts and grapes. It is important not to rely entirely on just a couple of these foods, as none contain all of the essential substances. Even superfoods such as goji berries, chia seeds and blueberries do not offer everything the body requires – we need variety!
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IMMUNITY THROUGH ACTION
SUNLIGHT = VITAMIN D A healthy immune system needs vitamin D. Only 20% of our vitamin D comes from food, salmon being the most popularly known source. 80% is produced by our skin from direct sunlight. Even though most dermatologists prefer us to sit in the shade, spending a few minutes in direct sunlight every day is important.
DRINK PLENTY Drinking too little causes the mucous membranes to dry out. This automatically stacks the cards against us in our fight against bacteria and viruses. Even viruses like coronavirus can easily be washed out of the throat: drinking regularly can reduce the chances of a lung infection. Drinking plenty of fluids, in particular water, will wash out and remove acidic toxins from the connective tissue. This leads to deacidification and restoration of the acid-base balance: it’s a simple way to detox and meet the basic requirements of an efficient immune system!
EXERCISE – DO IT BUT DON’T OVERDO IT! Exercise stimulates the immune system, making it work faster and more effectively as more active immunity cells are formed. But overdoing it has potential risks. Intense physical exertion can lead to a downturn in immunosurveillance, and increases the risk of infection. So, running, swimming and cycling must all be done in moderation!
NO SMOKING! As well as increasing the risk of cancer and heart disease, smoking inhibits our immune system and dries the mucous membranes, thereby making them unable to do their job of cleaning the airways.
CLEANLINESS This includes washing your hands frequently to prevent catching diseases through touching your mouth, nose or eyes.
PROTECT THE GUT Avoid anything that could harm your intestines and thus the immune system: don’t eat late at night; avoid raw foods in the evening, eating too fast and snacking. Drink adequately between meals, but not with food. Skip dinner once or twice a week. And finally, the advice of all Mayr doctors: chew, chew, chew! And, once or twice a year, visit the Mayr health retreat.
LESS STRESS, MORE SLEEP Excessive stress causes the body to create messengers which can lead to high blood pressure, obesity and heart attack. In addition, it weakens the immune system. The same applies to lack of sleep: insomnia suppresses immune system function. So, treat yourself to regular breaks and avoid anything that could rob you of sleep. This includes having the heating set too high, using electronic devices at night, eating late and overindulging in alcohol.
Dr Peter Gartner GP, Mayr Physician, Medical Director
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Immune System Booster A well-functioning immune system is always a prerequisite for a healthy life – not just during a global pandemic. This programme includes a special immune system test to check its strength and ascertain how best to improve its function. Modern Mayr Medicine also boosts the immune system as more than two-thirds of our defence cells are located in the intestine. Give your gut a helping hand in its fight against viruses, bacteria and parasites!
∞ Mayr Basic (see www.park-igls.at) ∞ Expanded laboratory blood tests + special immune profile test ∞ 1 evaluation and discussion of results ∞ 3 intravenous drips with activated oxygen (ozone) ∞ 3 intravenous drips with zinc and vitamin C ∞ 5 full body massages (50 mins each)
€2,742 for 1 week plus Mayr medication, price excludes accommodation (room rates from €158 per night/person)
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IMMUNITY THROUGH ACTION
appy H chewing
Oral cavity Oesophagus
Spleen Liver Gallbladder Duodenum
Stomach Pancreas Large intestine
Small intestine Appendix Vermiform appendix
A nutritional journey Eating involves the eyes and nose as well as our mouths – in fact, eating engages all of our senses. A beautifully presented dish can delight, while the flavour creates a moment of bliss, triggering pleasure in the brain. What normally happens to food as it travels further into the body is not something we particularly like to think about. However, in our interview, Dr Richard Kogelnig, Deputy Medical Director at Park Igls, Mayr Physician and GP, paints a vivid picture of food’s fascinating journey.
Rectum
Why would we want to know what happens to food when we eat it? Richard Kogelnig: Food intake is made up of several major components. From a biological point of view, it’s all about supplying energy and nutrients that are essential to the metabolism and the body’s cell and organ regeneration. However, there are also aesthetic, psychosocial and emotional aspects to food. A beautifully presented dish is a pleasure. Additional stimulation of our olfactory sense – our sense of smell – promotes the production of digestive juices, even before a single bite has been taken. The psychosocial side of eating has holistic significance too: eating or preparing food in good company creates a sense of community, thereby promoting wellbeing.
HAPPY CHEWING
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the food slippery and easier to swallow, allowing it to enter the stomach safely through the oesophagus.
LEARNING TO CHEW Over a century ago, Dr FX Mayr already considered the art of chewing central to health. The way we chew plays a key role in the treatment of digestive problems and the associated consequences for the whole body. We recommend that each mouthful is chewed 20-30 times to improve digestion and promote satiety. Chewing properly helps us avoid overeating, thereby protecting the digestive tract and the metabolism from strain.
How important is chewing ‘properly’? Kogelnig: The mouth is a complex system that consists of different parts. The lips are highly sensitive to temperature and touch and assess the food’s physical characteristics, i.e. whether it is hot, cold, coarse, prickly etc. Our teeth play an important role by breaking down the food into smaller pieces. The better you chew, the more digestive enzymes are released in saliva, speeding up the food’s breakdown. Chewing kicks off the whole digestive process. Thorough chewing allows us to really enjoy our food, but it is also extremely important for satiation. The feeling of satiety protects the stomach from overfilling and its consequences such as excess weight, belching, reflux, heartburn, bloating and other problems of the digestive tract. What is saliva’s role? Kogelnig: Chewing causes the parotid glands to secrete saliva containing enzymes that start the digestion of carbohydrates. They do this by breaking them down into maltose and glucose while still in the mouth. Sublingual salivary glands, on the other hand, produce mucin which makes
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HAPPY CHEWING
What happens then? Kogelnig: Once a bite of food is swallowed and reaches the stomach, protein digestion begins: hydrochloric acid and the pepsin enzyme start to break down the protein structure. Stomach acid also provides an important barrier against germs and viruses. That’s why using antacids over the long term increases the risk of infection, putting our health in danger. The soft mass of chewed food, or bolus, is moved in small portions into the duodenum by rhythmic movements of the pylorus, and is then pushed into the small intestine. This is where 90% of the digestion takes place. Pancreatic enzymes break down protein, fat and carbohydrates, so all the food is broken down into the tiniest constituents, which are then absorbed by the intestinal mucosa. These constituents are subsequently transported via the vascular system to the liver, which is the body’s chemical factory. You have already indicated that digestion isn’t just about the mechanics: it’s also a highly complex chemical process. To what extent can our choice of foods have a positive effect on this process? Kogelnig: Fat digestion requires bile, which is produced by the liver and also detoxifies the body. The gut absorbs vital vitamins and trace elements from food, which are essential to allow our organs to perform all their complex tasks. Indulging in gluttony, eating too much raw food – especially in the evenings – and excessive alcohol consumption, as well as taking medication such as pain killers, overloads this complex system. And overload triggers inflammation in the gut, which can affect all of our organs. This is where Modern Mayr Medicine steps in: changes in diet and behaviours lead to the gut’s recovery and regeneration, and thus to an upturn in health.
What digestive stages are most problematic or prone to malfunction? Kogelnig: The small intestine ends in the ileocaecal valve where it opens into the large intestine. This is where we find an exponential increase of bacteria, the microflora which are important for further metabolic processes and the immune system. This microbiome can be seriously compromised by medication, especially antibiotics, which means that it can take up to a year to restore health. Another interesting aspect is that the large intestine absorbs most of the water and minerals to protect the body from dehydration and mineral loss. How come people who have had their gallbladder or part of their stomach removed are still able to digest food? Kogelnig: People who’ve had their gallbladder or part of their stomach removed generally have to radically change their eating habits. You can live without your stomach and gallbladder, but only if you change your eating habits and behaviour to suit. As mentioned earlier, Modern Mayr Medicine is particularly helpful in these cases. Diagnosis and therapy are the basis for the prevention and treatment of illnesses, and especially lifestyle diseases.
A SENSITIVE MULTITASKER As well as being involved in the initial processing of food, the tongue checks its quality via taste receptors and the sense of smell. This helps us decide whether it is safe to eat or needs to be discarded. The tongue also helps to shape the chewed food so that we can swallow it without choking and it can safely travel down the oesophagus. I should also mention that the tongue is key in our ability to speak and make sounds, and is directly linked to the brain via cranial nerves.
Dr Richard Kogelnig GP, psychologist, Mayr Physician and Deputy Medical Director
HAPPY CHEWING 
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Fat chance! Do all fats do us harm?
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FAT CHANCE!
Despite our bodies needing them, fats have something of a bad reputation. In our interview, Dr Irene Brunhuber, consultant internist at Park Igls, sheds light on fats and their positive aspects, as well as offering valuable advice on how to use them.
Why have fats come under fire? Irene Brunhuber: People worry about fats because they perceive a link with obesity. Older people, especially, believe that eating fat will make them fat. This misconception is still deeply rooted, and saying otherwise tends to elicit scepticism. From a purely mathematical point of view, the assumption that eating fat automatically leads to weight issues is not entirely wrong. A gram of fat does provide 9.3kcal – around double the calorific content of a gram of carbohydrates or protein. Nevertheless, it is sugar, and other fast absorbing carbs such as white flour products and fructose, that is more significant to excessive weight gain. Younger people tend to have a more nuanced perspective on the subject of fat. The new media have illuminated the topic from all kinds of angles via a variety of diet trends, some of which are more sound than others. This has put paid to old misconceptions but has also created new myths, and while the younger generation has learned that fats are not all bad and we need them for energy and other physical processes, most people still feel unsure about the topic.
What happens in the body when we eat fat? Brunhuber: The main protagonists are the acids in bile which the liver produces, and digestive enzymes which are released by the pancreas. The bile emulsifies dietary fat into tiny droplets. This greatly increases the fat’s surface area, making it available for breakdown by the digestive enzymes and easier to absorb in the small intestine. However,
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since fat is not water soluble, it is then transported to the bloodstream in the form of proteins (lipoproteins) from where it supplies the organs, including the liver.
How do you measure body fat percentage and how does it affect health? Brunhuber: Weight, body mass index (BMI) and waist circumference can tell us a lot, but none of these are entirely reliable and should only be used for an initial assessment. Some scales available on the market include a body fat measuring function, and most of these do it through the soles of the feet. However, as only the lower extremities can be measured through the soles, the measurement on the scale is not a conclusive answer. The bioimpedance measurements carried out at Park Igls are more informative, and more helpful during a course of treatment. Put simply, muscle mass and fat are measured by sending a weak and unnoticeable flow of alternating current through the body. This measures resistance and then produces a table of the data to provide information: your body’s fat, muscle mass and water content. Body fat measurements above 30% in women and above 20% in men are considered obese. Body fat percentages between 15 and 20% are classed as average, while only extreme athletes or severely ill patients exhibit body fat values below 10%. These measurements always require evaluation by a trained medical professional. Furthermore, they are age dependent. This is because fat reserves can be a good thing as we age, as they help us cope better with chronic diseases. However, we don’t always need to use all this technology: a simple look in the mirror can often tell us everything we need to know.
How does body fat percentage affect us emotionally? Brunhuber: High levels of body fat tend to go hand in hand with reduced self-esteem, as there is a mismatch between physical appearance and social pressures. Excess weight also makes movement difficult, adding pressure on the joints and hindering exercise. People who make repeated attempts to lose weight can also experience stigma as well as frustration. This dampens motivation and leads to
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FAT CHANCE!
reactive depression. On the other hand, a lack of adipose tissue, when body fat percentage falls below a certain level, is also undesirable as it causes a raft of different problems, including hormonal issues that can affect a woman’s periods.
Slender people can have high levels of body fat too. How come? Brunhuber: Low muscle mass can make it difficult to recognise excessive adipose tissue because a person’s weight can still be within healthy parameters even if they have unhealthy levels of body fat!.
Why are animal fats not as good for you as vegetable fats? Brunhuber: All fats are not equal. Fatty acid saturation is important, with unsaturated being preferable to saturated. We distinguish between animal fats with a low unsaturated fatty acid content and vegetable fats that contain a high percentage of unsaturated fatty acids. These are contained in cold-pressed oils (olive oil, linseed oil, rapeseed oil, etc.), seeds (linseed, pumpkin seeds, etc.), nuts and fish (salmon, herring, mackerel, etc.). Polyunsaturated omega-3 fatty acids are highly beneficial and only occur in fish and plants: the body cannot produce them on its own. You should also be careful with hardened vegetable fats. These are in things like puff pastry, ready-made soups and cakes, and contain very low levels of unsaturated fatty acids.
How much fat should we consume in a day? Brunhuber: Nutritionists recommend that healthy people with no underlying health issues can cover 30% of their daily energy intake with fat; that’s around 60g to 70g per day. Many diets with a higher fat percentage are perfectly healthy, but it’s the quality of the fat that counts, not just the quantity. Some people actually need more fat, but these have to be good fats. The percentage of saturated fats (animal fats) should be less than 10% of total energy intake. Sticking to the daily recommendations can be difficult since fat is a major flavour carrier. This is especially true if you
INFLAMMATION don’t cook for yourself because you won’t generally know what fats have been used. The only way around this situation is to cook your own meals and take home-prepared food to work. Of course, better labelling would be great, and I’d like to see a clear traffic light system. The barely legible information on packaging can be difficult for people to read.
What happens to the body on a diet high in animal fats? What common diseases can this cause, and which organs are most affected? Brunhuber: Because visceral fat has an inflammatory effect, a diet heavily laden with animal fats will sooner or later lead to an increase in inflammation. It also means that fewer of the anti-inflammatory fats such as omega-3 and 9 are absorbed with food, provoking an inevitable vicious cycle: inflammation → pain → reduced mobility → weight gain → additional health complaints → chronic illness → psychological stress → no motivation to change lifestyle → search for comfort in chocolate/food/alcohol. A diet heavy in fat also increases the risk of arteriosclerosis, more popularly known as hardening of the arteries. This is where cholesterol and other fat deposits lead to the narrowing of major blood vessels such as the carotid artery, coronary vessels, and leg arteries. As a result, the body’s organs receive insufficient oxygen, thereby increasing the risk of organ damage. In Austria, 30,000 to 40,000 deaths a year are attributable to heart attacks and strokes resulting from arteriosclerosis, and around 20% of the population are classed as at risk. When excessive weight gain, high blood pressure, increased blood sugar levels and an abnormal fat metabolism all appear at the same time, the medical world classes this as metabolic syndrome. In other words, when individual risk factors interact, the risk is not aggregated but exponentiated.
What is cholesterol’s part in all this? Brunhuber: Cholesterol isn’t bad in itself. It’s the precursor to many hormones and, as well as being a major component of cell membranes, it is necessary for the production of bile acid. Food
CONSOLATION IN CHOCOLATE ETC. PAIN
LACK OF MOTIVATION
REDUCED EXERCISE
EMOTIONAL STRESS
WEIGHT GAIN
only supplies some of the body’s cholesterol, the rest is produced by the body itself.
What is a healthy cholesterol level? Brunhuber: Blood tests to measure the cholesterol level differentiate between total, LDL and HDL cholesterol, and triglycerides. Risk factors and pre-existing conditions must be taken into account to establish the target level. For instance, healthy people with no risk factors should have an LDL level below 115mg/dl, although higher levels are also tolerable, and an HDL level over 45mg/dl. Someone with coronary heart disease or a circulatory system disease should expect to have an LDL level below 70mg/dl. Of course, these values should also be viewed with caution since everyone is different.
Can we affect our cholesterol levels by eating particular foods or going on a diet? Brunhuber: Yes, we can. Although HDL cholesterol and, to a lesser extent, LDL cholesterol have a genetic basis, levels can certainly be improved by diet. Phytosterols, chemical compounds found in plants, are structurally similar to cholesterol in animal products, and can lower the cholesterol
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content in blood plasma by up to 10%, thereby reducing the risk of disease. Virgin oils, healthy fats and seeds contain large quantities of phytosterols. Furthermore, dietary fibres found in fruit, vegetables, wholemeal products, ground linseed and psyllium bind fats, and can reduce LDL cholesterol by 5%. All in all, success can be achieved by opting for the right foods. On the other hand, quick-fix diets don’t accomplish anything. To reduce the incidence of illnesses caused by fat metabolism issues, we have to make long-term changes to our diet. Not everything needs to be banished from our menus, but 80% of our daily intake should be good for us. It’s easy if you can stick to preparing food from scratch. Making your own wholemeal sandwich with cream cheese and salad beats a sausage bap by a mile. Fruit and a few nuts are great for both body and mind, while sausage baps, etc. can only be of detriment to the body and lower your energy levels.
Why can’t everyone burn fat equally well? Brunhuber: Three factors affect fat burning: 1. Exercise: People who don’t exercise much burn less fat. Endurance and weight training boost fat burning. 2. A diet high in sugar (including fast absorbing carbohydrates): This kind of diet leads to increased insulin levels that block fat burning. Energy bars and drinks following exercise are counterproductive. Alcohol also prevents fat burning! 3. Stress: Stress can lead to chronically elevated cortisol levels. As well as slowing down the breakdown of fats, this reduces muscle mass.
Many people have a long medical history of suffering the results of obesity. How do you target treatment, and at what point would you recommend surgery such as a gastric band procedure? Brunhuber: The guidelines regarding surgery are clear, and an operation would be considered for someone with class 3 obesity, i.e. a BMI above 40. Although surgery would also be an option
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for people with class 2 obesity (BMI 35-40) and associated health problems, we would start with conservative treatment: we’d look at improving their diet, provide advice on lifestyle changes, and work with the patient to identify a form of exercise therapy that would suit them. Also, but rarely, there are cases when we would prescribe medication as a therapeutic intervention for adults. To sum up, I would say that the best way to combat the fear of fat is with information. Knowing about fats and their effects can even help people take their health into their own hands. Unless people examine their own eating habits and change their behaviours, they are unlikely to achieve lasting success. And change can be delicious! If you like the Mediterranean diet of vegetables, fish, and olive oil, changing your diet won’t be a problem.
Dr Irene Brunhuber Internist, Mayr Physician
FAT CHANCE! 
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Move it or lose it The complex world of our muscular system
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MOVE IT OR LOSE IT
Every second, minute and hour, our bodies’ 650 or so muscles work together in a highly complex and coordinated system. Dr Peter B Barth, GP and Mayr Physician at the Park Igls health retreat, describes these complex processes and explains the consequences of inactivity, but also the things we can do, including exercising, to strengthen our muscular system. DID YOU KNOW? Post-exercise muscle soreness is the most common form of muscle injury: microscopic damage to the muscle fibres and a build-up of lactic acid can lead to muscle pain, especially if we fail to do a proper pre-workout warm-up, or simply overdo it. Always warm up before exercise, and stretch regularly to keep the muscular system supple and flexible!
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MUSCLE FACTS The largest muscles include the gluteus maximus and the sartorius muscle, which is in our thigh and one of the longest. However, the muscles with the largest surface area are located in the upper body: the latissimus dorsi muscles in our back stretch from pelvis to upper arm. Despite their importance to the musculoskeletal system, they are often neglected during exercise. This is a pity because strong lats make for attractive backs. The smallest muscle in the human body is the stapedius muscle. Located in the middle ear, it stabilises the stapes, the smallest bone in the body. If very high frequency sounds hit the stapedius, it contracts reflexively and the ossicular chain in the middle ear tightens up and ‘seals’ the middle ear, protecting it from high sounds. One of our quickest muscles surrounds our eyes. The orbicularis oculi muscle is responsible for the lightning fast blinking action that protects our eyes.
‘A century ago,’ Dr Barth explains, ‘around the time FX Mayr was developing his groundbreaking Mayr medicine – and earlier too – doctors used to listen to the sounds made in the gut with a stethoscope. They did this because intestinal noises provide information about what’s happening in the digestive system. Most importantly, a prolonged period of complete silence is a sign of a dangerous intestinal paralysis. This kind of propulsive malfunction causes the blood vessels to be pinched off and, in the worst-case scenario, the bowel can necrotise.’ The gut needs to be in motion; and this relentless muscular effort, which follows a circadian rhythm, is known as peristalsis. In addition to the daily rhythm and chronological intake of food and liquid, psychoemotional processes also influence bowel movements. NO LIFE WITHOUT PERISTALSIS! Peristalsis is therefore one of the body’s most important forms of movement. However, it can
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decrease when the digestive system is cleared – ‘as is the aim of Mayr’s principles of rest and cleansing during treatment,’ explains Dr Barth. The digestive tract’s activities only make up a fraction of all the body’s daily muscle motion. ‘We have around 650 muscles, although this number is only an estimate as it can vary from person to person,’ says Dr Barth. ‘Nearly all of us know somebody who can wiggle their ears; maybe you can do so yourself. Others can’t, but that’s not because they are unable to control the ear-wiggling muscle, but because they simply don’t have it. Our ear muscles have reduced in size over the course of evolution because they ceased to be necessary, whereas in dogs, for example, they are still well formed.’ THE COMPLEXITY OF MOVEMENT The exact number of muscles in the body is not what interests us, however. We are more concerned with various muscular relationships: ‘50 of the 650 muscles are facial muscles which control facial expression and convey our emotions. That’s why facial paralysis, which suddenly stops all facial expression, is so devastating.’ Each muscle is a final link in a chain of highly complex, coordinated processes that start in the brain. ‘In principle, the trigger for disorders and diseases can be located at any point in this highly complex cascade. Facial paralysis can, for example, be caused by shingles: although classic symptoms of the herpes zoster virus are usually on the chest and back, the virus can also manifest in the facial nerves and can cause serious paralysis.’ Facial paralysis isn’t the only condition that leads to immobility – many illnesses are associated with muscle paralysis. The impaired dopamine metabolism in Parkinson's disease, for example, leads to symptoms including delayed muscle reaction, increased muscle tension, tremor, and akinesia which impairs and can destroy the ability to move. Multiple sclerosis is a neurological disease that also interferes with the muscular system. NERVOUS SIGNALS A muscle’s proper functioning ultimately depends on a range of complex processes. A thought anticipates a sequence of events in the brain – professional athletes make use of this in training to achieve quicker reaction times. The thought is then followed by a cascade of top-down communication operations in different areas of the brain: cerebral cortex, basal ganglia, brainstem, cerebellum (where the sequence of movements is coordinated), and
the medulla. From the medulla, the nerve stimulus is sent via neurotransmitters to the pyramidal tract in the periphery, until the signal reaches the motor end plate and a contraction is performed.’ A simple example of a muscle contraction is the involuntary reflex, so problems in the cascade can be detected by means of a reflex test. We can also affect muscles in the opposite direction: muscle relaxing drugs can block the transmitter that transports the nerve stimulus to the motor end plate, preventing the contraction. ‘We can really appreciate the complexity of this neuromuscular masterpiece by the example of a pianist, whose perfectly coordinated fingers move across the keys at incredible speed. USE IT OR LOSE IT Although there are some muscles we can’t control at will, most are not involuntary and we can, and should, move them: ‘Failure to use our muscles makes them wither,’ warns Dr Barth. Muscle atrophy is particularly obvious when a cast is worn over a long period of time. But we don’t just lose muscle after injury or illness: ‘From the age of 30 our muscle mass reduces by 1% a year if we don’t exercise regularly. That means by being a couch potato we have 35% less muscle mass at 65 than we did thirty years before.’ That means we not only lose fitness and mobility, but also our muscularskeletal doesn’t have the necessary support. ‘However, with regular exercise we can reduce muscle loss and stay fit into old age.’ In addition to regular exercise, a balanced diet supports our muscles. ‘Muscle build-up requires high-grade protein like that found in meat. Of course, we can also eat vegetable proteins, but animal protein is quicker and easier to digest, especially in childhood and adolescence. Women who suffer with non-anaemic iron deficiency should also stick to high-quality animal protein.’ The recommended daily intake is 0.5g to 1g of protein per kilogram of body weight, or more with extreme exercise. We also need carbohydrates, as well as vitamin D and minerals such as calcium, sodium, potassium and magnesium for our muscle energy metabolism.
THE HEART – OUR MARATHON MUSCLE The heart is a very special muscle: this hollow organ follows the principle of muscular contraction and relaxation, and is only able to continuously perform its job thanks to the sequence of systole (tightening) and diastole (relaxation). The latter phase is when the heart ‘sleeps’. Each year the heart pumps 2.5 million litres of blood around the body. The average female heart weighs in at around 280g while a male heart weighs 310g. Over the course of an average lifetime, the heart contracts three million times.
THE LESSON IS CLEAR: Exercise, exercise, exercise! Add a mixed diet to supply muscles and bones with the necessary nutrients. The irrefutable fact is that we are designed to move – from our bones to the fibres of our muscles: move it or lose it.
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VOLUNTARY AND INVOLUNTARY MUSCLES Not all muscles are regulated by voluntary brain activity! The skeletal, or striated, muscles are attached to the skeleton and are responsible for active movement. These muscles, which we control at will, include the arm and thigh muscles. There are around 400 skeletal muscles, around two thirds of all our muscles (650). Together with bones, tendons, ligaments and joints, they make up the musculoskeletal system. The smooth muscles of the organs work automatically without us being aware of them. These include the muscular walls of the intestines that contract to push food along the digestive tract. The heart is an extraordinary muscle (page 23).
THE FASCIA are an important component of the muscular system. This connective tissue envelops all the body’s muscles, giving them form. To work properly, fascia need to be structurally smooth, but they can form adhesions. Since fascial tissue runs through the whole body, related pain can occur somewhere other than where it is triggered.
Take note BONE-HARDENING EXERCISE Exercising regularly strengthens our bones as well as the muscular system. Osteoporosis is a reduction in bone density which usually occurs in old age and increases the risk of broken bones. It is more common in women than men due to oestrogen deficiency following menopause. Some people are also genetically prone to the disease. Insufficient muscle movement increases the risk of developing osteoporosis. Since bone is living tissue, it adapts to exercise by becoming denser, which is why regular weight-bearing exercise is so important for bone health. Calcium and vitamin D3 from food and sunlight also help to maintain good bone condition.
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EXERCISE TIPS FOR HEALTHY MUSCLES When you first start weight training, make sure you strengthen all the major muscle groups with full-body workout sessions. • • • • • •
Legs Abdomen Lower and upper back Chest Shoulders Arms – biceps and triceps
When you increase the frequency of your training sessions, it’s best to switch from full-body workouts to ‘splits’. This means that you break up your workouts throughout the week by muscle groups.
FASCIA TRAINING Stretching is especially important for the fascia.
Start off with 7 exercises, 2-3 times a week. As you progress, you can increase the exercise frequency and intensity. Make sure you take a day off between training sessions. For example, endurance training (running or swimming). This is because muscle only builds during the recovery phase. In exercise – as in almost everything else – it all comes down to getting the right balance.
The fascia can be exercised by rolling, but stretches can also be very effective. Choose 3-4 exercises, and hold each stretch for at least 2 minutes. Yoga is the ideal fascia exercise, and Yin Yoga especially.
Dr Peter B. Barth GP and Mayr Physician
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Strong, safe and sound You feel well, no aches, no pains: no reason, then, to suspect osteoporosis. That’s exactly what most people are thinking while this bone disease might be present but as yet with no symptoms. Radiologist and osteoporosis specialist Dr Birgit Alexander-Suitner and Park Igls Medical Director Dr Peter Gartner explain this in the following interview. They also know what risk factors to be mindful of and the most effective measures to take for prevention.
We are told that osteoporosis is becoming a global epidemic. Isn’t that a bit of an exaggeration? Birgit Alexander-Suitner: People’s awareness of the consequences of osteoporosis is still very low. The message that women should be tested as soon as they start the menopause has not yet been driven home. The estimated number of undetected cases is huge, so I’m wary of numbers. Without a clinical manifestation of osteoporosis, i.e. no bone fractures, the disease often remains concealed. Peter Gartner: A study found that 750,000 Austrians suffer with osteoporosis, of which 600,000 are women. So, osteoporosis affects mostly women, but not exclusively.
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T-score is below 2.5, then osteoporosis may be present. That doesn’t mean that the patients suffer from symptoms or limitations such as pain or fractures. Gartner: Unfortunately, osteoporosis often remains undiagnosed until after injury, when it’s too late. Common osteoporotic fractures such as of the femoral neck or vertebrae often represent the beginning of restricted mobility in older people. Are there prognostic symptoms for osteoporosis? Gartner: There are risk factors. Age, for instance: the rate of hip fractures increases between two and fourfold per decade between the ages of 50 and 90. Sex plays a role too, and women are more likely to be affected than men. Then there’s familial aggregation, or genetic make-up. Lifestyle factors such as smoking, a lack of exercise, and a poor diet that could be calcium and vitamin D deficient increase the chances of osteoporosis. People who are severely underweight, such as anorexics, are also at risk. Alexander-Suitner: Secondary osteoporosis, i.e. bone loss resulting from specific clinical disorders, is something we don’t just see in anorexic patients. Preventive measures are also vital to help rheumatics on cortisone medication, as well as patients following chemotherapy, and those with thyroid disease or chronic inflammatory bowel diseases. People who are lactose intolerant or have been fitted with a gastric band can suffer impaired intestinal absorption of nutrients, especially calcium. They require regular bone density tests. Osteoporosis develops slowly, quietly and unseen. So it is possible for the disease to be present but asymptomatic. Gartner: Many of my patients are surprised when I ask them about osteoporosis. Even if their age places them firmly in the at-risk group and they have regular medical check-ups, most don’t think about taking preventive measures. I’d like to see people becoming more proactive. Alexander-Suitner: It’s the same at our surgery. Reduced bone density is perfectly normal as we get older, but if it falls below a certain level, treatment becomes imperative. We call the difference between a patient’s measured bone density and that of a healthy young adult a T-score. If the
Gartner: This is where Mayr medicine comes into play. A cleansed gut that has been restored to good health facilitates the absorption of vitamins and trace elements from the intestines into the blood, and from there into the bones. Do men suffer from osteoporosis? Alexander-Suitner: Yes, but it’s less common. Men who come to us for a consultation have often suffered low trauma fractures. Osteoporosis should definitely be considered as a cause when older men suffer unexplained fractures. Gartner: We know that reduced oestrogen levels after the menopause can contribute to osteoporosis.
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Women’s body frames are structurally different to men's in that they are smaller. What else could help you recognise an abnormal reduction in bone density? Gartner: A GP should refer a patient for bone density testing if there is a noticeable reduction in height. I also frequently see a characteristic pattern of skin folds on the backs of patients in my surgery caused by the reduction in size of the vertebrae. In these cases, I also recommend diagnostic confirmation.
How often should you be tested? Alexander-Suitner: That depends on the examination results. Our radiology department carries out bone density and TBS tests. A questionnaire also provides us with information on risk factors and the possibility of secondary osteoporosis. The doctor in charge will also order blood tests to rule out hormonal conditions or disorders of the thyroid or the parathyroid. The result of the examination as a whole determines the frequency of further testing. Our device automatically compares the latest with past scores, which enables us to precisely document any deterioration as well as improvements. So there can be improvements? Alexander-Suitner: Definitely. Appropriate treatment can stop osteoporosis and, in some cases, improve it – even in elderly patients. And it doesn’t always require medication. Gartner: Bisphosphonates, the standard osteoporosis medication, used to cause digestive complaints. But they can now be administered by injection every six months or even annually. How do you prevent osteoporosis? Gartner: Nutrition and exercise are both important in preventing osteoporosis, and should always form part of the treatment. We know from experience that the most difficult thing for patients is changing their lifestyles, so this is something we work on with people at Park Igls. As we mentioned earlier, calcium and vitamin D have a major role to play in preventing and treating osteoporosis.
How does bone density testing work? Alexander-Suitner: The current gold standard is the DEXA scan, which uses low dose X-rays. It’s a quick, non-invasive investigation, and the radiation exposure is lower than you’d experience on a flight. In addition, X-rays of the thoracic spine and the lumbar spine help us discover hidden fractures that can occur, even if the T-score is normal. In our surgery we also work with TBS (trabecular bone score), which uses a software programme that allows me to have a look at the bone’s microarchitecture. As a result, I can better predict future fracture risk. It also enables me to monitor the success of a therapy more precisely.
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Alexander-Suitner: We obtain calcium from milk and dairy products, especially hard cheeses. Calcium is also contained in cabbage, broccoli, eggs and meat. The body needs vitamin D obtained from sunlight to absorb calcium and enable bone mineralisation. Gartner: Mayr intestinal cleansing creates the conditions for the healthy absorption of nutrients, because overacidification prevents calcium absorption. In his time, Erich Rauch, pioneer of Mayr Medicine and teacher to countless Mayr physicians, also considered overacidification the
main cause of many conditions. For instance, a glass of orange juice in the morning combined with food high in calcium, causes temporary overacidification and can lead to arteriosclerosis. This is why Mayr Medicine combines alkaline nutrition with the administration of alkaline substances or alkaline baths. Alexander-Suitner: Vitamin D deficiency stops calcium being properly supplied to the bones. In our northern latitudes, our bodies have difficulty producing sufficient vitamin D in winter. This is why administering vitamin D has to be part of preventing osteoporosis. Gartner: In summer, people should sunbathe without high factor sun protection, but for no more than ten minutes! This is the best way to obtain vitamin D while avoiding skin cancer. What form of exercise is good for strengthening bones? Alexander-Suitner: In principle, any exercise that involves working the muscles is good: weight training, trampolining or power plate exercises to name just a few. Best of all, head out for some fresh air and sun. Although swimming is good for endurance training, it is not that effective for strengthening bones. Dr Birgit Alexander-Suitner Gartner: The guests at Park Igls are taught physiotherapeutic exercises for osteoporosis that include special resistance band exercises. Balance and coordination exercises are also effective in preventing falls. Exercise nurtures bone metabolism and, as well as doing the body a great deal of good, it is also great for mental wellbeing.
After her medical training at the University of Innsbruck, Dr Birgit Alexander–Suitner worked at the St. Vinzenz hospital in Zams/Tyrol. She began her GP training in 2004, and then completed her radiology studies in 2013. While studying her specialism, she also acquired a diploma in emergency medicine and qualified as a school doctor. Dr Alexander-Suitner is part of a specialist team of radiologists in Innsbruck, and bone density testing is one of her specialist areas. She’s an active member of both the Austrian and European societies of radiology (OERG and ESR).
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Finding strength How to improve resilience Resilience has become something of a buzzword since the start of the COVID-19 pandemic. Clinical, health and neuropsychologist Dr Melanie Robertson, and Thomas Blasbichler (MA), clinical and health psychologist at Park Igls, thoroughly researched this topic before joining forces with the health retreat’s doctors to develop a programme designed to strengthen mental resilience. Beneficial during a pandemic, resilience can help us through all kinds of personal crises.
Their interest in the issue of resilience predates the coronavirus. Back in 2017, Sheryl Sandberg, COO of Facebook, and American psychologist Adam M Grant famously published Option B: Facing Adversity, Building Resilience, and Finding Joy. In this best- selling book they combined Sheryl’s personal insights following the death of her husband with Adam’s groundbreaking research on strength in adversity. Dr Robertson agrees with the authors that we are not born with resilience, but, like a muscle, we can train it. Blasbichler concurs. In his view, resilience arises from the interaction of many factors. the foundations are laid during childhood and are influenced through experiences and learning processes in later life. Resilience is therefore a combination of abilities, attitudes and behaviours that are both inherited and acquired through experience. ‘Even though the genetic point of departure is different for each person, we can definitely learn to be resilient.’ HOW RESILIENT ARE HUMAN BEINGS? Scientists have defined seven factors of resilience: acceptance, optimism, problem-solving skills, healthy ability to manage feelings, self–efficacy, autonomy and network–orientation. But so far, we
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only have hypotheses as to why some people are more resilient that others. According to Blasbichler, some of it is a question of how we evaluate situations. This can be subject to change because it is about how much one believes a difficult situation can be mastered. However, how is a person’s psychological resilience graded? Can resilience even be measured? Although the desire for a way to measure it is understandable, resilience cannot be assessed scientifically: It is a complex interplay of very different components relating to individual development and personality. Dr Robertson believes that a person’s resources, the pillars of stability in each individual’s life, are of huge importance. These tend to be friendship, family, work and leisure pursuits. In her view, resilient people often unconsciously invest in these resources. They do not shy away from change, and are able to rapidly build support systems when necessary. LOOKING AHEAD It never ceases to amaze Dr Robertson that there are people – and we all know someone like this – who suffer calamity after calamity yet still face life with courage, determination and joy. Like the rest of us, these people have good days and bad, but
WHAT TO DO IN AN ACUTE CRISIS
Avoid focusing on difficulty or failure. Think about your strengths: the experiences and skills that you can fall back on, the people who can and want to offer support and, quite possibly, the strength you draw from your faith. Negative thoughts can make us believe that a difficult situation is worse than it is. Try to pick up on thoughts such as ‘it’s all getting on top of me’. Then find a phrase to counteract the negativity: ‘I want to try it.’ You can say it aloud. Ask yourself, whether you’ve fallen victim to faulty reasoning. This might include overgeneralising (‘Because something bad happened, something bad will happen in the future.’); emotional reasoning (‘My feelings of guilt prove that I am responsible.’); and expecting too much from yourself (‘I must be strong and resolve the situation by myself.’). Draw up a table in which you present these problematic thoughts. Instead of ‘I must resolve the situation by myself’ you could say, for example: ‘I’m in a difficult situation and it’s OK to accept help.’ Ask yourself whether you can see the situation differently. How great is the likelihood of your worries actually coming true? What advice would you give to a friend who was in the same situation?
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and can exacerbate the misery. If you catch yourself doing this, try to stop these thoughts with these simple techniques: count backwards in fours from a thousand. Or focus your attention on a picture on the wall. At first look at it as a whole and then zone in on particular details. Draw a timeline that begins with your birth on the left and leads to the present moment on the right. Mark every crisis you have encountered and survived on the timeline. Now think about each crisis and how you emerged from it. Which of your strengths did you use, who was there to help? Could you take recourse to those experiences now? When in crisis, we tend to neglect positive aspects of life to such an extent that, even without the crisis, we might become unwell. It is important, therefore, to think about what you might enjoy doing. And when the time is right, do it! You don’t have to make it complicated: a day out, cooking for friends, making music, sewing, gardening or going on holiday will do. Indeed, simply going for a walk and enjoying your natural surroundings, watching a film tucked up at home, reading a good book or taking a relaxing bath are all great. For best effects, combine active with more relaxed activities.
Many people in a crisis situation ruminate endlessly on their problems and their possible impact on the future. Brooding, however, does not lead to progress
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AFTER THE STORM
Expressive writing is a form of writing therapy developed primarily by James Pennebaker, one of the doyens of narrative psychology. Pennebaker created a self-help programme to help process traumatic experiences and emotional crises by writing continuously for 20 minutes, repeated over four consecutive days. It is important, however, that you observe the ‘flip-out rule’ and stop if you feel that writing about a certain event will push you over the edge. Day 1: Write about an emotionally distressing episode that fundamentally affected your life. Write about the incident as well as how you felt at the time – and about how you feel now when you think about it. Try to write exactly what you think or feel.
what sets them apart is the ability to keep looking forward while never forgetting what they have endured. These are the people who, despite all, are able to re-establish a good quality of life and wellbeing. They are no less vulnerable than others, but they deal with crisis and suffering differently. ‘Resilience is like a Weeble toy: it wobbles but doesn’t fall down. We also think of it as the soul’s immune system,’ adds Blasbichler. THE RIGHT TIME FOR THERAPY Personality is part fixed and part flexible, so we can make adjustments here and there. In challenging times, leaving – or being forced to leave – our comfort zones creates a sense of insecurity and undermines self-confidence. There comes a point when we can start to feel stuck, unable to move forward, and we increasingly desire change, progress and development. This, Dr Robertson believes, it’s the right time to find support in talk therapy with the aim of restoring stability and confidence or to make lasting life changes. ‘When people come to Park Igls for conversational therapy during or after a life crisis, the first thing we psychologists do is create a stress-free space
Day 2: Write about the same event. This time, try to relate it to different areas of your life. How did it affect your behaviour towards relatives and friends, to your work, your self-image, and the way in which you think about your past? Day 3: Write about the crisis again, but from different perspectives. This time, allow yourself to pay attention to the areas in which you feel most vulnerable. In Pennebaker’s experience, day 3 is critical because this is when participants tend to touch upon issues they have successfully avoided before. Day 4: It is now time to take a step back. Think about the events, issues, thoughts and feelings that you have unveiled in your writing. What did you lose because of the crisis? Did you also gain or learn from it? Pennebaker advises that you ‘do everything you can to combine your experiences with a story that you can take with you into the future.’
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Dr Melanie Robertson Clinical, Neuro and Health Psychologist
Thomas Blasbichler (MA) Clinical and Health Psychologist, Coach
for them so that we can talk in confidence and trust. These conversations alone are often highly effective in relieving anxiety. Our focus is on the here and now. Targeted mindfulness and deep relaxation exercises help our clients identify new resources or recognise and nurture existing ones. Quite often, unknown perspectives open up to them and they discover other aspects of themselves. This in turn broadens horizons, fosters inquisitiveness, and draws attention to the positives.’
Resilience After Crisis
For Blasbichler, talk therapy is about being present, listening, and working with the client to identify options. Effective measures include finding coping strategies, acquiring stress management skills, learning relaxation exercises, encouraging self- efficacy and increased social contact. RUN OF THE MILL Blasbichler believes that receiving help from psychologists is far more socially acceptable now than it was even just a few years ago. ‘Nevertheless, I cannot help but feel that more preventative support would be hugely valuable. People shouldn’t wait until they are in a crisis situation before seeking psychological help. However, this does require a level of sensitivity to the body’s warnings – psychosomatic responses such as sleep disorders, migraines, neck pain, gastrointestinal complaints etc. – and that professional help is sought in good time.’ ‘In the United States, regular therapy sessions are considered a status symbol – which is probably taking things a bit too far,’ says Dr Robertson. However, psychological interventions in the professional and private spheres are also becoming more socially acceptable in Austria. Seeing a therapist simply to find out more about our own personality, and perhaps to uncover the mystery of resilience, no longer elicits disapproval.
The return to normality after a stressful crisis like the recent lockdown can be difficult. We long for the company of others and the mental balance this brings, while at the same time feeling comfortable in our solitary withdrawal from the world. With the help of therapeutic conversations and exercises as well as relaxing treatments, you will be able to face future stressful situations more resiliently as well as overcoming any current difficulties. ∞ Mayr Basic (see www.park-igls.at) ∞ 3 talk therapy/coaching sessions (50 mins each) ∞ 2 personal training sessions (50 mins each) ∞ 2 craniosacral therapy or Shiatsu sessions (50 mins each) ∞ 3 full body massages – primarily acupressure and connective tissue massages (50 mins each) ∞ 3 combination heat packs (hay flowers and moor)
€2,299 for 1 week plus Mayr medication price excludes accommodation (room rates from €158 per night/person)
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Life on the move Stepping towards an active future
‘I’ll do it tomorrow!’ Sound familiar? To a greater or lesser extent, we are all guilty of saying this, and tomorrow never comes. We can, however, conquer our weaker self, that saboteur of motivation – and taking the first steps towards an active future is really easy! Furthermore, all it takes to keep going is a little bit of determination. Jessica Holzmann, the multitalented athlete, sports scientist and exercise therapist at Park Igls, has put together a few simple tips to help you plan effectively, maintain motivation levels and get into the zone. Her secret weapon for negotiating the exercise labyrinth? Swimming!
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Did you know? One of the advantages of weight training is that muscle groups can more easily be trained in isolation. In addition, there is little risk of injury if executed correctly. Functional fitness exercises train your joints and muscles to work together, preparing them for daily tasks and promoting body-awareness. Combining workouts with gym equipment and functional training is therefore highly recommended.
Get a plan!
The perfect training plan
INDUCTION AND INITIAL WORKOUT The best way to devise your own training plan is with a personal trainer. As Holzmann explains: ‘Here at Park Igls, we benefit from the medical data our guests provide, so we know about any illnesses or issues in advance. This enables us to rule out inappropriate types of exercise, or to focus on particular areas, depending on what’s best for the individual. The first workout helps us determine other important parameters, including objectives, motivation and personal preferences.’ Based on this data, a range of exercises is selected for the guest to also enjoy at home. ‘Some people love using equipment, while others prefer exercising on a mat in their living room,’ Holzmann says. ‘We try to incorporate a bit of everything into their workout, as long as the guest has access to the equipment at home.’ Fit and healthy people, with no underlying medical conditions or restrictions due to injury, can basically do everything. The focus for people with a medical condition or injury is generally on their problem area. ‘Nevertheless, we also make sure that all the muscle groups are exercised during a workout.’ This is because all the muscle groups interact – after all, when we aim for weight loss and a flat stomach,
abdominal exercises alone won’t lead to the desired effect. Strengthening the large muscle groups boosts the basal metabolic rate and ensures that the pounds drop more easily! ‘After a month or two, it’s time to change your training plan,’ Holzmann emphasises. Like us, muscles need to be constantly stimulated anew in order to grow. ‘Feel free to call us, and we’ll change your plan so you can start on the next phase.’
FOCUS ON BUILDING MUSCLE Holzmann explains why personal training at Park Igls has a focus on building strength: ‘This is in part determined by the Mayr treatment programme, which usually involves weight loss and can therefore temporarily lead to a slight reduction in muscle mass. To counteract this, we work on building your muscles. Unlike conventional Mayr nutrition, the Modern Mayr Diet with protein supplements allows and encourages exercise. In addition, strength training boosts the metabolism and calorie consumption and a good muscle structure relieves the support musculoskeletal system. ‘Strength training is combined with stretching exercises and endurance training to create an ideal basis for an active future.
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Stick with it! Fun is the best motivation
Not only does an active future sound good, it is good – if only your inner couch potato wasn’t in the way … Your weaker self can be very persuasive, but there are ways and means to help you overcome it. Motivation can be intrinsic (triggered by our own needs and interests) and extrinsic (determined by external factors such as reward or duress). While the former is worth striving for, the latter soon wanes because there comes a point when it has served its purpose. ‘When a guest approaches us for advice, they have taken their first motivated step,’ states Holzmann. ‘They are out of the starting blocks. Now it’s time to give them the instruments to keep going into the future.’ The fun factor is the most important. ‘A certain level of enjoyment is needed to keep at it.’
• Choose an activity that you at least have an interest in. • Choose one that is easy to integrate into your everyday life – think of distance and cost. • Decide whether you prefer to work out in a class or on your own. A training partner helps bolster commitment: arranging to meet a friend or group for an exercise session makes it harder to cancel. And if that doesn’t help, book yourself a session with a trainer! • Schedule your training sessions in a calendar! This gives your appointment with health the status it deserves. • Create a to-do list: every tick represents another achievement! • Don’t be discouraged by setbacks – keep going! The journey is the destination, and any exercise is better than no exercise. • Give that couch potato a nudge, and make time for the next step en route to your active future.
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In the zone
Keep going and enjoy the buzz
A runner’s high is an incredible feeling of pure elation: that happy place where everything seems effortless and movement flows. What is happening to the body during this euphoric time? ‘A runner’s high requires the kind of rhythmic movement that comes with running, so it can also happen when you’re cycling or swimming,’ Holzmann tells us. ‘The difference between this and being in the zone is that a runner’s high only occurs at very high intensity, when you’re close to reaching your limits! But all kinds of exercise can get you into the zone; even quite ordinary activities can trigger a flow state. You don’t need to reach your limits for the zone, it’s more about becoming one with the movement, thinking of nothing other than the task in hand. Then, just a small amount of effort is enough for everything to flow in harmony. It’s important to stay focused and not to set the physical challenge too high or too low.’ Although getting into the zone requires less hard exercise and endurance than achieving a runner’s high, it does necessitate experience and mental strength. ‘Especially when you first take up a new kind of exercise or sport, you rarely switch off because you are still having to concentrate on getting things right. It takes time and practice to hit the zone, but when you do, you’ll understand that the motivation needed to keep going comes from within!’
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Sensational swimming The exercise all-rounder
Most people can learn to swim; add a few nifty techniques, and you’re off! Jessica Holzmann swears by swimming, and shares some little-known and occasionally astonishing facts about her favourite sport! • BRILLIANT FOR CROSS-TRAINING Whatever your main sport is, especially if you are a cyclist or power athlete, it’s always worth adding cross-training to your schedule. The perfect match: swimming and strength training! • ACTIVE RELAXATION Swimming is ideal for limbering down after intense, strength-centred workouts. It also offers a great way to relax after tense situations. • THE PERFECT CARDIO WORKOUT As soon as you immerse yourself in the water, the cold causes your heart rate to slow down. As the water temperature is constantly below the body’s temperature, the heart rate can be kept at a lower rate even when swimming at high intensity. • SUPERB FOR STRENGTH TRAINING The water’s resistance is comparable to the weights used in the gym. Swimming therefore provides a strength workout for just about every muscle group, especially the chest, shoulders and upper body muscles.
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LIFE ON THE MOVE
• IDEAL FOR IMPROVING COORDINATION Swimming teaches us to coordinate multiple movements from multiple body parts at the same time, which is good for the body and great for the brain! • INCREASES FLEXIBILITY The range of motion involved in swimming lengthens the muscles in a way that can make your joints more flexible and help recovery. • INJURIES ARE RARE Because the water supports your body weight, swimming is the only sport which is completely non weight-bearing. It is therefore gentle on the joints and unlikely to result in injury. • GOOD FOR YOUR LUNGS Swimming helps people with reduced lung capacity. As it is a cardiovascular activity, it trains the body to better transport and absorb oxygen. The specific way we breathe when swimming (inhaling above the water and exhaling under it) also trains the lungs. • CIRCULATION BOOSTER Since the water’s temperature is always below body temperature, it stimulates the circulation which is also great for your blood pressure! • CALORIE BURNER The cardio and strength workout you get from swimming burns plenty of calories, but the water’s lower temperature adds to this effect.
Getting started Jessica Holzmann recommends that you start training with an instructor, because learning all the techniques, including how to breathe properly, will make things so much more fun. Especially when you start, progress is fast, and this helps you stick with it. An instructor keeps you on your toes by setting new challenges, and makes sure you train at the right intensity for you. Once you have mastered the basic swimming and breathing techniques, skill comes with practice. And then, when you finally glide through the water, training will be even more enjoyable and is rewarded with strength, endurance, improved lung capacity and a wonderfully toned body.
SWIMMING AT PARK IGLS • Jessica Holzmann is a nationally certified swimming instructor. • Swimming courses with a personal instructor are available on request.
SWIMMING IS GOOD FOR YOU: • Relieves joint problems. • Reduces risk of falling. • Helps with weight issues. • Decreases injury rehab time. • Brilliant for back problems: freestyle and backstroke strengthen the back muscles – as does breaststroke with the right technique. • Highly recommended for most people!
Jessica Holzmann MSc Sports scientist
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Wraps, packs and compresses Healthy and blissful
WRAP IT UP! HOT Heat stimulates blood perfusion to skin, muscles and internal organs. This promotes relaxation, supports self-healing, removes toxins via the skin, and allows active ingredients to be absorbed. COLD Cold treatments are analgesic, anti-inflammatory and relaxing. They ease swelling, draw out heat and reduce fever. They bind to inflammatory substances and thus remove them from the tissues.
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WRAPS, PACKS AND COMPRESSES
Austria’s traditional home remedy kit is filled with wholesome wraps and packs to treat all kinds of complaints: from vinegar leg wraps to reduce fevers and onion poultices for coughs, to curd cheese compresses for inflammation and potato cataplasms for pain. Whether hot or cold, wet or dry – there was a wrap, pack or compress to deal with any conceivable issue.
Tip Combine a body wrap with a nurturing body pack full of essential oils! A special cream, tailored to suit your specific requirements, is gently applied to the body. Choose from the following oils: SWISS PINE For lethargy and sleep problems.
Many of these home remedies have now become part of standard medical practice here in Austria, where they are regularly administered by physiotherapists and balneotherapists. But how do these traditional treatments work, and when should we apply them? Brigitte Kraxner and Daniela Mauer from the baths department at Park Igls enlighten us and share useful tips. HOW AND WHEN ARE WRAPS, PACKS AND COMPRESSES APPLIED? The specific application of these remedies depends on each patient’s symptoms. A cold compress is usually applied for acute inflammation, but chronic inflammation requires heat. Whatever the choice, it is always cleared with a doctor prior to treatment.
LAVENDER Improves circulation, has a soothing effect. FIR Relieves colds and muscle pain. PINE Stimulates blood flow and reduces inflammation. ROSEMARY Heals wounds, and combats infections and colds. PEPPERMINT Relieves headaches, has a relaxing effect.
TOP TIPS FOR WINTER LAVENDER CHEST COMPRESS Soothes the symptoms of bronchitis, asthma and COPD. Lavender compresses also help with insomnia, nervousness and anxiety. BEESWAX COMPRESS Soothes throat irritations and has a mucolytic effect. Warming and relaxing, it also eases joint, back and stomach pain. Can also be used as a liver compress to promote detoxification. TERRA-VIT FULL BODY WRAP Medicinal clay, aloe vera, jojoba and soya oils, plus a special wrapping technique activate the lymph system and promote the excretion of metabolic waste. The connective tissue is cleansed and tightened for a noticeable reduction in waist size.
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Myths and legends How to live life well
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MYTHS AND LEGENDS
A tale of the golden age Once upon a time, the Alps were paradise. Where the snow line is today, there were golden fields of wheat. Where we find only rocks, there stood a huge forest. There was no winter, no ice to expire life. The sun shone day in day out, and everything thrived in its gentle light. The cows were so large they filled ponds with their milk, and had to be milked three times a day. In fact, there was so much milk people sailed on it in small boats to skim off the cream. Nature was on our side and provided us with a blissful existence. There were no poisonous plants like those destroying our Alpine pasturelands today. Monkshood and spurge were not only harmless, but good for the cattle; the bees collected honey without stinging; and fruit ripened without blemishes. If there wasn’t time to pick it there and then, it did not rot, but hung on the branch until well into autumn. Everyone
dressed well and was attractive to behold. Nobody’s face bore the marks of illness or hardship. Their hands were smooth, and no one broke their backs making a living. However, all this earthly bliss went to people’s heads. They began to pave their garden paths with wheels of cheese to avoid dirtying their shoes in the rain. They scrubbed their stairs with milk to keep the soles of their feet as soft as their cheeks. On Sundays, the men would play skittles using balls made of butter and bowling pins made of bread. Wealthy as they were, they began worshipping money instead of God, and their hearts grew as hard as the coins they enjoyed counting. Nothing was of value any more. The mirror became the most precious item in the home because it revealed the one thing that remained sacred: people’s own image. The only love they had was for themselves.
Extract from Alpensagen – Der Traum vom Glück (Alpine Myths – the Dream of Happiness) by Alois Schöpf
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Gamina Gamina was charming and beautiful, and while everyone envied her, they envied the man she had chosen as her groom even more. He, however, seemed to think little of the future joys that lay ahead. On the wedding day, he jilted her. He went away, nobody knew where to or why, and she was left alone in all her beauty. Those who had envied her now felt contempt, even pity, which was even harder to bear. The humiliation turned all her love into hatred. She left her home and headed for the Cadini mountains, and, because she could neither forget nor forgive, she could find no peace. Her evil spirit appeared to newlywed men, dazzling them with her undiminished beauty, so that many marriages began with bitter arguments or even broke apart straight away. One day, a wizard came to the Ampezzo Valley. The people asked him how to be rid the ghost of Gamina. He said to them: ‘Send a young man with a bouquet of roses to see her. But he must not have touched a woman before in his life, or he won’t come back alive.’ Although the wizard’s instructions seemed simple, they were not easy to follow: To satisfy the spiritual authorities, many young men had presented themselves as paragons of virtue, but as soon as their honour became a matter of life and death, they became much more reticent. Eventually, on a remote farm, a virtuous young man was found. His qualifications for the job were the result of a singular lack of opportunity rather than a particularly holy disposition. Offered a lot of money, the prospect of a farmer’s daughter, cows, fields and a good chunk of forest, he agreed, took the bouquet of roses, and headed for the Cadini mountains. In the mountains, he arrived at a rock face in which there was a cave. By its entrance stood a beautiful woman. ‘Who do you seek?’ she asked.
The young man answered, ‘I seek Gamina.’ ‘I am she,’ the woman replied. The boy handed her the roses and said, ‘Then I would like you to have these roses.’ Gamina took the roses, looked at them as if she didn’t know what to do with them, before finally asking, ‘Are the flowers from you or did someone give them to you?’ ‘They were given to me, so that you may enjoy them,’ the boy answered. Gamina remained silent, then she asked, ‘How old are you?’ ‘Sixteen,’ he replied. ‘Have you known a woman?’ ‘No.’ ‘Have you seen one you would want to know?’ ‘My mother is the only woman that I know.’ ‘And me!’ added Gamina. ‘But I’m scared of you!’ replied the youth. At these words, Gamina hid her face behind the roses and began to weep. Her tears rolled down her beautiful cheeks and, although she tried to prevent it, her whole body trembled. She turned away because she did not want the boy to see her pain and, still crying, she disappeared into the mountain and was never seen again.
Extract from Alpensagen – Der Traum vom Glück (Alpine Myths – the Dream of Happiness) by Alois Schöpf
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MYTHS AND LEGENDS
However, life and how to live life well continue to be topics of central importance, and are at the heart of many myths. This is why these stories are still relevant. When I collect myths, I’m drawn by the question of how to live life well. My role model in this is Giovanni Boccaccio, whose The Decameron was in part written to re-examine the question of how life should be lived after the great plague caused the moral fabric in his hometown of Florence to collapse.
approx. 400 pages. Large format. Hardback. ISBN 978-3-99039-191-4
Why are regional myths so important? Schöpf: When it comes to regional myths, we can see that they all follow similar mythological patterns but add specific aspects of a region such as lakes, mountains and forests. It's a mistake to think that certain regions have certain distinctive myths. On the contrary: the distinctive character of a region is explained with narrative patterns that are always similar.
INTERVIEW WITH AUTHOR ALOIS SCHÖPF
How did you go about your research? What were your sources? Schöpf: The narrative patterns of myths are recorded in large-scale and well-researched lexicons. The writer and poet’s task is to make these recurring themes or mythologems comprehensible to today’s reader, whilst also creating an emotional impact.
Alois Schöpf’s new book ‘Der Traum vom Glück. Ausgewählte Alpensagen‘ (The Dream of Happiness. Selected Alpine Myths), only available in German.
A multifaceted playwright, librettist, director and event organiser, Alois Schöpf has primarily made a name for himself as a freelance writer and journalist. He has written many novels and essays, as well as being a popular columnist for newspapers for 35 years. Tyrol is his home, and its traditions, mountains and stories have always appealed to him. In 1984, he published Alpensagen (Alpine Myths) in which he retold the old legends for young adult readers. We interviewed him to find out more about his relationship with mythology.
In your opinion, how culturally significant are myths?? Schöpf: Myths continue to be important in that they are fragments of old ways of explaining things which can still be relevant to people today, notwithstanding scientific advances. Fairy tales and myths are the material from which have sprung every culture’s major literary works. Think of Homer’s The Iliad and The Odyssey, which find their modern expression in James Joyce’s novel, Ulysses.
Where does your passion for myths come from? What made you start collecting them? Alois Schöpf: Myths try to explain unexplainable things while also being instructive, teaching children to keep a safe distance away from lakes and streams, for instance. All you have to tell them is that a water monster lives there – they’re too young to understand concepts such as death and drowning. Many of the explanations contained in myths have been overtaken by modern science.
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Did you know that... ... it is possible to drink too much? Sweating heavily and drinking too much low-sodium water can cause headaches and nausea, and be life threatening. Always listen to your body’s signals.
... even when it’s hottest you are assured of a good night’s sleep at Park Igls? We have taken our COVID-19 closure as an opportunity to install air conditioning in every room. ... multi-tasking is a myth? You can learn to concentrate on a single thing, e.g. listen only to the sounds of nature when you are out for a walk.
... our brain links and categorises memories, impressions and experiences to our hearing? This is why songs we remember from childhood can ignite such strong emotions.
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
EDITORIAL Andrea Gnägi (MA), Dr Peter Gartner, Ingrid Striednig, Helene Forcher (MA), Dr Richard Kogelnig, Dr Irene Brunhuber, Dr Birgit Alexander-Suitner, Brigitte Kraxner, Dr Peter Barth, Dr Sonja Schottkowsky, Thomas Blasbichler (MA), Dr Melanie Robertson (MA), Jessica Holzmann
CONCEPT AND DESIGN Studio Roth&Maerchy, Zurich
marketing deluxe: Claudia Reichenberger, Nicole Ginzinger (MA), Dr Heidemaria Abfalterer Subject to changes, errors excepted.
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DID YOU KNOW THAT...
... gentle exercise helps to ease muscle tension and stiffness? Exercise is not even automatically contraindicated in cases of acute inflammation.
... Park Igls now offers climbing as a new form of therapy to support healing and rehabilitation? Our new climbing wall is where skeletal and supporting muscles are strengthened, the joints are stabilised, and body control and movement patterns are improved. COPY EDITING marketing-deluxe.at PHOTOGRAPHY Fred Einkemmer, Ingrid Striednig, Saïd Boumahdi Circulation: 2,500 © September 2020 Printed on 100% Circle Volume White recycled paper, Blue Angel German Ecolabel, EU Eco-Label, FSC®-certified
Accommodation rates Single rooms Double rooms* Suites* Park Igls Suite (for up to 5 people)
€163 – 367 €158 – 266 €291 – 417 €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 programmes Mayr Detox MAYR BASIC €1,079 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 Time out for your health – the ideal introduction to Modern Mayr Medicine.
€1,542
MAYR INTENSIVE Ideal for anyone aiming for optimal health benefits on as broad a basis as possible.
€2,021
MAYR SHORT STAY PROGRAMME Designed for people who simply require a short break for mental and physical relaxation.
€955
Mayr Focus
Doctor's surgery
MAYR DE-STRESS Slow down and restore your energy flow.
€2,070
MAYR PHYSIO This module focuses on the relief of back and joint complaints.
€1,953
MAYR METABOLIC €2,019 This module is recommended for guests suffering from food intolerances, allergies, burnout and sleep disorders. MAYR NEURO Treatment of early-stage degenerative nervous system diseases.
€2,200
Diagnostics ULTRASOUND SCREENING PROGRAMME SUPER MEDICAL CHECK
€958 €2,231
Specials FELDENKRAIS® AND MENTAL COACHING@MAYR €1,962 Sauna area
YOGA@MAYR
€1,633
NEW YEAR'S EVE OFFER
€1,956
Prices are per person per week and exclude room rates. Prices for additional weeks on request. Prices and services valid from 26.12.2020 to 18.12.2021
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
