Health Retreat Parkhotel Igls, Austria

Editorial2014 und Inhalt Guest News Parkhotel Igls Spring/Summer

A Summer OF ease and lightness It's Mayr time! Time to de-stress, play a game of golf, practice yoga and enjoy the Tyrolean mountains

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Editorial & Contents

Contents 4 It's Mayr time...

Mayr's stress busters 7 Yoga

The perfect complement to Modern Mayr Medicine

dear

Guest, The long hot days of summer offer an opportunity to take stock, savour the moment and recharge our physical and emotional batteries. Our special summer offers combine

10

Human beauty ... … is more than skin deep

15 Golf@Mayr A hole-in-one for your health 18

Light levels and health The effect of light

Modern Mayr Medicine with either yoga or golf for a perfect blend of exercise, fun and health. Summer is also a great time for walking - an ancient form of prevention, walking significantly reduces the risk of heart attacks

25 To walk abroad is …

Walking

and strokes.

On page 10, skin specialist Prof Sepp Mayr and our own Mayr specialist Dr Peter Gartner talk about skin and the many ways in which it affects our wellbeing. Light and its effect on health is another topic close to our hearts – read all about it on page 18.

So, roll on summer – and in the meantime we share our tips for a perfect herb garden to get you into the spirit of

26 Enjoy Modern Mayr cuisine at home Summertime dishes 28 Fresh herbs Successful herb gardening 30

Did you know that …

the season.

We look forward to welcoming you!

With warmest regards from Igls,

31 Our offers at a glance plus additional information

Andrea Gnägi MAG

3

IT’S MAYR TIME … … for a boost in energy, health and wellbeing

Magnificent mountain scenery, fresh air, leafy surround-

is as delicious as it is agreeable to your waistline. In short,

ings and agreeable temperatures – the peaceful, sunny

be good to yourself and your body – and enjoy a peaceful

plateau that surrounds the Parkhotel Igls is an ideal

summer holiday at the Parkhotel Igls!

summer break destination. The clocks really do seem to tick that little bit little slower over here as the stresses and strains of everyday life recede into the distance. Look

Did you know?

after your health, prevent disease, and enjoy a superb

… that stress increases the body's production of

holiday. Eat mindfully, exercise sufficiently and relax

interleukin 6, a substance that triggers inflammatory

purposefully – let us inspire you to new beginnings this

processes and thus chronic diseases. Interleukin 6 also

summer!

stimulates the secretion of glucagon, a hormone that raises blood sugar levels as well as hydrocortisone

Imagine …

production in the adrenal cortex, which in the long run leads to weight gain, especially in the abdominal area.

… the sun shining down from a bright blue sky as you

Stress therefore causes weight gain and ill health, and

swim your laps in the pool – the floor to ceiling windows

promotes diabetes, which is why conscious stress preven-

are open, giving you stunning views of the gardens and

tion is so important!

parkland. Explore the area as you enjoy guided walks, Nordic walking and leisurely strolls. Take part in our weekly exercise and sports programme, play golf, or join a yoga, Feldenkrais®, Kybun or other exercise class with our expert instructors. Let us spoil you with light cuisine that

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Mayr time

MAYR’S STRESS BUSTERS

Rest & recovery Regular rest periods form part of your Mayr time, and should be enjoyed either during or after treatments. Resting is a great way to start the process of reducing stress levels.

A stabilised gut A comprehensibly cleansed and stabilised intestinal environment increases serotonin levels in the gut, and more serotonin means less stress.

Discovering the art of chewing Thorough chewing and insalivation are fundamental aspects of Mayr’s

Exercise

nutritional philosophy. This causes

The individually tailored diet levels

food to be predigested and produces

of Modern Mayr Medicine allow

a feeling of satiety while you are

guests to exercise regularly during

still eating – this too is a result of

their stay. We know from sports and

increased serotonin levels. Again,

exercise medicine that regular

more serotonin means less stress.

exercise has a positive effect on stress reduction.

5

Mayr time

Lifestyle adjustments A regular daily routine is the basis of any stay at the Parkhotel Igls.

This helps you relearn how to switch off, and frees you from persistent sensory overload. Restoring structure to your day helps you deal with everyday life and make adjustments to your lifestyle – thereby reducing stress triggers.

Selfdiscovery

Additional treatments ...

In addition to cleansing, resting,

... including massages, craniosacral

training, substitution and exercise,

therapy, acupuncture, electrotherapy

Modern Mayr Medicine’s sixth

and infusions have a lasting effect

principle, self-discovery, is another

on the indirect consequences of

vital ingredient for good health.

stress such as muscle tension and

Our self-discovery programme

migraine.

comprises sessions (in small groups or one-to-one) in which you learn to deal with stress and distinguish between healthy (eustress) and unhealthy stress (distress). Eustress is facilitated, and distress forestalled.

POSITIVE EFFECTS –– Weight control –– Reduced blood sugar levels –– Restored acid-base balance in the body –– Strengthened system –– Chronic disease control

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Yoga

Yoga & body awareness in mindful harmony with Modern Mayr Medicine Yoga is a holistic practice that positively affects the entire human organism as well as exercising the musculoskeletal system. The postures and exercises stimulate bloodflow and digestion while at the same time helping the mind come to rest – a perfect complement to Modern Mayr Medicine’s therapeutic approach.

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Yoga

Dynamic, physical – and mindful of our own limitations The form of yoga taught by the physiotherapist and qualified yoga teacher Alice Guldenbrein at the Parkhotel Igls is dynamic and physical. The central elements of her teaching are body awareness and a mindful attitude towards our own limitations. ‘As in Modern Mayr Medicine, yoga is about training awareness and finding out what is good for you, how a particular posture feels, and where your limits lie.’

After a warm-up, which usually consists of a sun salutation – individual postures are practised with a particular emphasis on stretching and exercising the muscles and joints. Alice is an experienced yoga teacher who responds to each participant’s individual needs, and draws on her knowledge as a physiotherapist: ‘Thanks to my training, I am able to tailor lessons to each individual and take medical conditions or injuries into consideration. This is how I make sure that everyone performs the exercises in a form that is appropriate for

Breathing and posture

them.’ The measure of all things is on your own yoga

‘We tend not to think about breathing as we get on with

mat. ‘Yoga is not about emulating an ideal, nor is it

day-to-day life. Often our breath is shallow and erratic,

about executing a posture exactly like other members

and we are oblivious of the fact that with each breath

of the group. Although you learn to push yourself, you

we partake of life’, Alice Guldenbrein explains. Dr Franz

never overextend yourself.’

Xaver Mayr also understood the significance of the link between abdominal health and breathing. Unmindful breathing usually goes hand in hand with bad posture.

The shoulders sink forward and tension builds in the back and neck. The result is a lack of oxygen, which causes tiredness and listlessness – you literally ‘need some air’.

Massaging the internal organs The posture sequences are followed by a period of deep relaxation to give the body time to process the exercises and to recover. ‘Especially during the relaxation phase,

Mental detoxification

we consciously use the breath to help us let go and find stillness.’

Becoming aware of the breath is an essential part of

Yoga practice also has a positive effect on posture by

yoga practice. The postures (asanas) and dynamic

strengthening muscles and enhancing spinal mobility.

movements gently massage the internal organs to the

This helps us lead a healthy and pain-free life. Emotio-

rhythm of the breath. This also has positive effects on

nally and mentally, yoga also helps us get through the

the digestive system as the massage supports the

daily grind. ‘There are specific relaxation exercises that

excretory system and promotes detoxification processes.

we can practice at any time and help us cope with

Intense exhalation also deacidifies the body.

stress – detox for the mind, so to speak!’

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Yoga

Promoting body awareness

Simple breathing exercise to help you find tranquillity in your working day

Diet is a central issue in Modern Mayr Medicine, which teaches us to be aware of our eating behaviour. The slow chewing and suppression of the swallowing reflex promote a mindful attitude to food. Our senses of smell

Sit upright on a chair or stool and make sure that you

and taste become sharper, and we become aware of

are sitting on the front third of the seat. Your legs

satiety as soon as it sets in. The improved body

should touch the ground at a 90° angle, and your feet

awareness that comes with the practice of yoga

should be about two hand widths apart. Lightly place

encourages these processes. Generally, yoga practi-

your hands on your thighs.

tioners develop a sense for the types and quantities of Close your eyes and begin by observing your breath. Be

foods they can tolerate well and that are good for them.

aware of the rise and fall of your chest, listen to the If you would like to find out more about yoga and yoga

sound of the breath as it flows through the body. Focus

philosophy, and want to combine the experience

only on your breath and think of nothing. Whenever

with Modern Mayr Medicine, why not try one of our

thoughts and images come your way, greet them with a

yoga weeks? Take a deep inhalation, and treat yourself

smile and let them move on, like clouds in the sky.

to an intensive week of physical wellbeing and mental Now place one hand above the other and rest them on

equilibrium.

your tummy, just below your belly button. This will help you to be conscious of your breath. Begin to inhale and exhale deeply; allow the exhalations to take a little longer than the inhalations. As you exhale, pull the belly button in a little to let all the air escape from the

Yoga@Mayr 3 August to 28 September 2014

abdomen. As you inhale, the belly button raises again, the lungs and the abdominal cavity fill with air and as the air flows into the apexes of your lungs your collarbones lift a little.

–– The Basic Programme, including Yoga group classes –– 2 One to one Yoga classes, each 50mins

Repeat for several minutes. Afterwards sit quietly for a

–– 5 Partial massages, each 25mins

few moments and feel the effect of the deep breathing.

–– 1 Liver compress with beeswax

Observe without judgement – what has changed within

€ 1,230 for 1 week, price excludes accommodation

the body, what do you feel?

*The Basic Programme

You will probably be aware of a deep sense of calm

–– Entry examination and comprehensive

suffusing your body and mind. Now you can face the

health check-up (30mins)

challenges of the day with renewed energy.

–– 1 Medical check-up and manual abdominal treatment (20mins) –– Final examination (30mins) –– Daily hydrotherapy treatments (Kneipp Circuit) –– Modern Mayr cuisine adapted to individual diet requirements –– Mineral water, herbal tea & vegetable base broth –– Group exercise & relaxation training, lifestyle management & mental group coaching –– Presentations & information sessions –– Free use of the pool, sauna & gym facilities

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Skin

Dr Peter Gartner and Prof Norbert Sepp

Human beauty is more than skin deep As the body’s largest organ, the condition and appearance

of our defence cells are located in the gut, and it is they

of our skin can reveal our personal wellbeing: stress,

who decide what food to absorb and what to excrete. An

problems, contentment and happiness all find reflection

imbalanced gut flora causes the composition of micro-

in the skin. Our emotional equilibrium is communicated

organisms to go out of kilter and the gut’s rebellious

by our skin as much as it is by an overloaded digestive

reaction is evidenced in bloating, diarrhoea or consti-

system. Reason enough to take a closer look at this

pation. However, the skin also reacts, and a less than

marvel of cells, tissues and fatty substances, to find out

perfect complexion is the result. Many of our patients

about all the things that skin can tell us, and what it is to

find that a Mayr stay not only helps their gut, but also

‘feel comfortable in our own skin’.

results in more beautiful, more radiant and healthier looking skin.’

Modern Mayr Medicine & your skin

Prof Norbert Sepp is a specialist in skin diseases and a

There is no doubt that a healthy gut is vital for beautiful

of Dermatology and Venereology. He believes that changes

skin. Dr Peter Gartner, the Parkhotel Igls’ Medical Director,

to the skin are not surface phenomena, but have deep

sees a very close correlation between Modern Mayr

roots. He speaks from many years’ experience when he

Medicine, the intestines and a person’s complexion.

states that you can tell whether there is something amiss

‘When a person’s gut flora is healthy, it manifests itself

in a person’s health by looking at their skin. ‘You can

in well-toned and healthy looking skin. About two-thirds

deduce a lot from looking at the skin because, in a way,

consultant at Innsbruck University Hospital’s Department

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Skin

the innermost is turned outward. The skin always

conditions arise because the gut’s natural defence

responds to external influences and it does that very

mechanisms have ceased to function properly. Mayr can

quickly. When upset or anxious, many people react by

alleviate or even completely eliminate these problems.

developing red blotches. This is triggered by the autonomic nervous system and we can’t do anything to influence it with our conscious minds – the blood vessels expand and separate causing the redness to appear. The mimetic muscles are also controlled without our conscious intervention. Another way in which our wellbeing affects the appearance of our skin is by eating foods that place a

Skincare during your treatment programme

strain on our digestive system. This causes our bodies to

Mayr treatment programmes cause the skin to become

respond by producing histamine, which leads to hives.’

hyper-sensitised as a result of cleansing and de-acidi-

Food intolerances of this kind originate in the gut. When

fication. The evacuation of toxic substances is to a cer-

the intestinal mucosa is porous, bacteria and other

tain extent conducted through the skin, and as your

irritants can trigger inflammatory processes that have

pores and other exit channels open up, you are likely to

long-term negative effects on a person’s wellbeing.

experience a runny nose and increased perspiration of

The resulting irritable bowel syndrome or chronic gut

ammonia, salts and lactates. Dr Gartner: ‘This is good for the body, but does add stress to the skin, which reacts with greater sensitivity. As a result, people take more showers, swim in the pool and have treatments that further burden the skin. Too much soap and water dries the skin, and good skincare is needed to deal with this dryness.’

Cleopatra’s wit and intelligence influenced the course of human history, but she was also famous for her beauty.

Ancient records provide evidence that the Egyptian queen’s flawless body was achieved by bathing in oil, milk and honey – perfect for moisturising her royal skin.

Although ancient, this skincare solution holds true even today. Indeed, there are many ‘Cleopatra milk bath concoctions’ available on the market. However, to be effective, bath additives must be adapted to suit individual skin types, and dry skin treatments require the use of creams and lotions that are pH neutral and free of preservatives. The objective is to protect the skin – and to provide balsam for the soul.

Dermatological lamp at the Parkhotel Igls 11

Skin

1 2 3 4 5

epidermis basement membrane dermis melanocyte (pigment cell) Langerhans cell

5 1

2

4 3

Based on: Peter Fritsch, Dermatologie und Venerologie für das Studium, Springer Verlag, 1998, p. 18

function becomes porous, the barrier ceases to be effective. Sooner or later the wall becomes unstable.

The barrier has to function to enable the skin to deal with everything we ask of it day in and day out.’ If the skin is permanently damaged – as in ‘washerwoman’s

The skin’s structure

hands’ for instance – it can no longer protect and regenerate itself. The result is persistent eczema and

Dr Sepp’s imagery makes it easy for us to imagine the

repeated cortisone treatments, although these cannot

skin’s structure. ‘You need to think of the top layers of

fully rectify the problem. When the protective barrier has

the skin as a brick wall. The bricks are stuck together

been damaged, we need to re-establish the skin’s

with cement, and iron rods provide rigidity. When the

protective function. We begin this process by avoiding all

uppermost layer of skin (epidermis) is healthy, this barri-

contact with water. Only when the inflammation is under

er prevents moisture and contaminants from penetrating

control can we start to think about skincare. Skincare

the deeper areas where they can cause inflammations.

while the inflammation persists would be counter-

The deeper Langerhans cells play a central role in the

productive and exacerbate the problem.

skin’s immune system and are closely linked to the body’s overall defence system. A second insulating layer,

Dry skin – and this applies to many people over 50 – does

the basement membrane, is located between the

not have the same capacity to regenerate as healthy skin.

epidermis and the dermis. We therefore speak of a

It is susceptible to infections, eczema and allergic

mechanical, a chemical and an immunological barrier.

reactions. Problems can also arise where skin touches

On the surface, these are the tissue, scales or membranes.

skin, and where perspiration creates higher than normal

The ‘mortar’ between the ‘bricks’ of the skin is the fat

moisture levels. Don’t be taken aback, therefore, if at the

between cells and tissues. If this stable bond is dissolved

initial consultation we ask if you are happy with your

by soaps, chemicals, or viruses, and if this protective

skin and whether you ever experience any skin problems

12

such as dry patches and spots. People who suffer from high levels of stress or are plagued by allergies tend to suffer from dry skin. Healthy skin is as important for physical wellbeing as are good sleep and exercise. In our effort to look after you in as holistic a way as possible, we have made sure that the toiletries in your room are in harmony with the Mayr philosophy, so that your skin only comes into contact with pure, preferably locally sourced, herbal products and substances. We ensure that your skin’s vital functions are strengthened so that it can provide you with effective protection – and a radiant, beautiful means of communication. Our skin speaks to the people around us and is the sensory organ responsible

NEW

for joy and love. We aim to make you feel thoroughly comfortable and happy in your skin.

Na cos t u r a l met ics at the Pa r k

Prof Norbert Sepp is a consultant at Innsbruck University Hospital’s Department of Dermatology and Venereology.

Professor Sepp specialises in immuno-allergological skin

Igls

diseases such as neurodermatitis, systemic lupus

hotel

erythematosus and other autoimmune diseases. He also focuses on skin tumours, particularly lymphoma and cancers with vascular origin.

Dr Peter Gartner, is the Parkhotel Igls' Medical Director.

There is no gentler way to take care of your skin.

100 % free of glycerin

The Parkhotel Igls’ new range of premium natural cosmetics has proven extremely popular. The Tiroler Kräuterhof skincare line is entirely free of artificial additives and preservatives. To make our hand-made soaps we use native organic oils, herbs and 100% natural essential oils. Our mild shampoo is based on natural and moisturising sugar surfactants, herbal extracts and organic oils. The range is suitable for all skin and hair types.

Haut

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Editorial und Inhalt Golf

Golf@Mayr Reduce stress and improve your handicap The sunny plateau around the Parkhotel Igls is a true paradise for golfers – three nearby golf courses offer varied fairways as well as different levels of difficulty. At the Parkhotel Igls we combine golf with Mayr and make it a hole-in-one for your health – which is central to everything we do.

Golf-specific and therapeutic elements are united to help you enjoy your favourite sport into old age.

Our programme TheMedGolf -offer ®

Our unique programme for golfers does not end with the last putt on the green. Exercise, nutrition and

–– 1 TheMedGolf® function analysis

regeneration are essential to preventative health care,

–– 3 golf-centred personal trainings to improve

and with the help of Modern Mayr Medicine, you can

coordination and strength –– 3 TheMedGolf pre-shot gymnastics ®

enjoy a relaxing golfing holiday that combines taking care of yourself and your passion.

–– 4 TheMedGolf® personal golf trainings with a pro (including range fee, balls and video analysis)

Therapeutic applications help your body to regenerate

€800 for 1 week, price excludes accommodation, plus basic

and restore its acid-base balance. Our healthy and

arrangement of €75 per day

delicious Modern Mayr cuisine, which is adapted to suit the needs of each individual guest, rests the digestive

Individual Services

system. Further treatments include massages and

–– Golf training with a pro (60mins) €70

wraps to promote stress reduction and prevent chronic

–– One-day green fee €49

ailments. Your long-term golfing and health success is

–– Three-day green fee €119

supported by our experienced golf instructor, team

–– Five-day green fee €174

of renowned doctors, sports physicians and physio-

As a founding member of the Innsbruck-Igls golf club, Parkhotel

therapists, and by the friendly service in our familial

Igls is able to offer its guests greatly reduced green fees.

environment.

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Golf@Mayr 1 June to 31 August 2014 –– The Basic Programme*, including golf group classes

All TheMedGolf® sessions and golf lessons are provided on a one-to-one basis for best results and individual attention. Another golf-related option available at Parkhotel Igls is our pre-shot warm-up exercise session

–– Three-day green fee (for Rinn & Lans)

specifically tailored to golfers. This class is taught in

–– 5 partial body massages, each 25mins

groups and provides you with exercises that you can do

–– 1 liver compress with beeswax

at home to prepare for a game of golf.

€1,186 for 1 week, price excludes accommodation *see page 9

Enjoy superb Alpine golf, learn to perform a perfect & pain-free golf swing, and combine the game of kings with lasting health thanks to purposeful detoxification and the Modern Mayr Medicine.

Golf courses at a glance Three golf courses and a driving range in the immediate vicinity of the Parkhotel Igls: the 18-hole championship course in Rinn, 9 easier holes at Sperberegg in Lans, and Olympia Golf Igls, the first ‘Pay and Play’ golf course in

Golfpark Mieming and 18-hole Golfclub Achensee are

Mayr no handicap – golf is good for you

within a 35-minute drive from the hotel. We will gladly

The benefits of a perfect tee shot

reserve tee times for our guests.

–– Develops muscles and provides a head to toe

Tyrol with a driving range. The 18-hole Golf Club Seefeld Wildmoos is a 25-minute drive away, while the 27-hole

workout: 124 out of 343 muscles are exercised –– Strengthens back, shoulder and core muscles

Perfect your golf swing – painlessly Around 60% of all golfers suffer from pain as a result of incorrect movement patterns and muscular imbalances.

At the Parkhotel Igls we target this problem with the TheMedGolf® concept, a programme supervised by three qualified specialists – a physician, a TheMedGolf® instructor (therapist) and a golf pro.

The TheMedGolf® training concept is geared entirely to the complex needs of golfers. People often underestimate the strain of the rotational force generated by playing golf on the intervertebral disks and joints. Learning how to perform a golf swing properly is vitally important, since the wrong movements can easily lead to back complaints or pain in the elbows and wrists.

This programme teaches advanced players to identify and correct errors in their golf swing, while beginners learn how to perform golf swings and protect their bodies from the word go.

–– Burns fat and reduces fat deposits –– Improves concentration and alertness –– Intensifies balance and coordination skills –– Raises stress tolerance thereby enhancing tranquillity and equilibrium

Golf

Effective coaching for pain-free golf Hip trouble, back pain and muscle aches? Most of us

therapeutic needs of the Austrian national senior ladies

suffer from one or more of these problems, which arise

golf team during their tournaments and training camps.

as a result of postural imbalances and errors. Poor posture

This has trained her eye to detect any errors in players’

can (and often does) lead to pain and significant physical

movements.

impairment.

However, we can prevent this by recognising and analysing the triggers, and taking the appropriate action.

Hanni Gartner is a massage therapist and qualified health coach whose treatment approach is based on the principles of the TPI (Titleist Performance Institute). This is a training programme that hinges on the premise that golfers benefit from having a healthy and efficient body.

The objective is to educate golfers to swing their clubs more efficiently and without harming their bodies.

Following an initial screening, a unique and personalised exercise plan is developed for each guest to restore the balance between their body and the quality of their movements. This plan may initially encompass five exercises, although it can be extended. The exercises can also be performed at home without special equipment and require little space.

Hanni Gartner explains that, ‘flexibility, strength and stability need to be in harmony to enable a golf swing that is not only perfect but also gentle on the musculoskeletal system. Wellbeing and a person’s game are affected if any one of the three components is not working properly’.

All golf-related therapies and exercises at the Parkhotel Igls are supervised or delivered by Hanni Gartner and are

Hanni Gartner

suitable for golfers of all ages and abilities.

Hanni Gartner has been a medical massage therapist for 25 years and has worked at the Parkhotel Igls since 2007.

She is an avid golfer herself and likes to spend most of her spare time on the golf course. She also looks after the

17

Light and health

Light levels and health

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Light and health

In 1946, the WHO defined health as ‘a state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity’. This means that social, mental and physical aspects of health have an interactive relationship. Light has an optical (i.e. we need light to see) and a non-optical (biological) effect on the human organism. The non-optical, or biological, effect regulates health and wellbeing. All human beings need light for the body’s hormonal regulation (sleep-wake cycle). Both effects impact on our emotions.

VLPO

SCN Light

Pineal

Visual stimulus

LC

visual effect of light – visual path Light requirement for vision biological effect of light – biological path Light requirement for hormonal regulation (sleep-wake cycle)

SCN controls circadian rhythms Pineal produces melatonin VLPO is active during sleep LC affects alertness

emotional effect of light Light affects mood and atmosphere

19

Light and health

The Circadian rhythm 24h

Our internal clock controls the hormones (serotonin and melatonin)

22h

2h

that regulate a variety of human functions such as sleep, appetite and mood. Sunshine and brightness

20h

4h

stimulate the production of serotonin, which enhances drive and wellbeing.

Melatonin regulates sleep and regenerative functions. Disruptions

18h

6h

to the circadian rhythm affect our mood, ability to sleep, cognition as well as the digestive, metabolic, cardiovascular and immune systems.

16h

8h

14h

10h 12h

Night sky brightness – the effect of artificial light 500,000 years ago, fire was the only ‘artificial’ source of light on the planet. As time went on, humanity began to make use of torches, oil lamps, candles, gas lighting and kerosene lamps, and it is only since the early 20th century and the invention of the light bulb that we have effectively been able to turn night into day. Hence, we have evolved to expect bright white light during the day and warm light at night, which is why white light (with a high proportion of blue) suppresses the ‘sleep hormone’ melatonin and disturbs sleep and natural processes of regeneration.

20

Light and health

The importance of melatonin The pineal gland’s production of the ‘sleep hormone’ melatonin is inhibited by white light. Melatonin

Light and age – do we need a different kind of light in old age?

levels determine the onset and

Our eyesight changes as we grow

duration of human sleep. The

older; it becomes less sharp, more

hormone also stimulates the immune

sensitive to glare, less responsive to

system, has a positive effect on the

contrast, requires more time to

cardio-vascular system and acts

adjust to bright light and/or darkness,

as an antioxidant, i.e. it is a powerful

becomes prone to cataracts, and our

scavenger of the free-radicals that

colour perception changes too …

attack our cells, cause ageing,

Older people need four to eight times

and lead to disease.

more light to clearly perceive detail,

Brightness perception

At age 25

At age 45

At age 60

At age 85

sleep well, and be cheerful and active during the day. They also require even and glare-free illumination to move around safely and to counteract the longer periods needed to adjust to light/darkness.

Overcast sky

70000

Interior Lighting

65000

Clear sky and sunshine 60000

55000

Natural light is hugely important.

50000

Nowadays, people spend 90% of

45000 Illuminance (lx)

Natural light in the work environment their day indoors, which leads to a chronic lack of light that disrupts

40000

internal clocks and can trigger

35000

depression. Depending on the weather and the phases of the moon, outdoor

30000

illuminance fluctuates between

25000

10,000 and 100,000 lux. However, the codes and regulations for

20000

interior lighting only require 500 lux

15000

at computer workstations, which means that people are working in a

10000

permanent state of ‘twilight’.

5000

0

8

9

10

11

12

13

14

15

16

Time (office hours)

21

17

Light and health

Light as a mood enhancer after childbirth

Light therapy – the next generation

Despite having every reason to

disorders, weight gain and reduced

rejoice, young mothers often suffer

motivation as a result. Light therapy

mood problems after giving birth.

has been proven effective against

A two-year field study by Innsbruck

depression, sleep disorders,

University Hospital found that the

Alzheimer’s disease, dementia and

wellbeing of new mothers signifi-

chronic back pain.

Many people react to the lack of sunlight in autumn and winter, and may suffer from sleep and emotional

cantly improved when they were subjected to a dynamic artificial

A clinical study conducted at

light regime that simulated dawn

Innsbruck University Hospital

and dusk. This also shortened the

demonstrated that compensation

length of hospital stays by 10%.

for a lack of daylight could be achieved quickly and gently with the help of mobile light therapy cabins.

What you can do

Bartenbach lighting consultants, founded in 1976

Always try to give yourself a good

Bartenbach is a world-leading and pioneering lighting consultancy

‘dose’ of light soon after you get up

firm for healthy and efficient lighting design solutions using both

– the therapeutic impact of light is

natural and artifical light. We set international standards and help

most effective in the early morning

our customers and partners implement truly excellent lighting

hours. Plenty of natural light during

solutions. Our services include natural and artificial lighting design,

the day (e.g. a brisk walk in your

research and development, lighting solutions and the Bartenbach

lunch break) stimulates serotonin

Academy. Pop into our headquarters in Aldrans, only a 7-minute

production. In the evening, use warm

drive from the Parkhotel Igls.

incandescent lamps or melatoninfriendly bulbs (on no account use fluorescent or energy saving lamps) to support your circadian rhythm.

From two hours before bedtime you should only use lighting with a low blue component. Keep bedrooms

www.bartenbach.com

dark at night, and ensure that no artificial light can penetrate from the outside. Older people are more sensitive to glare and should take particular care.

22

Light and health

The new room lighting concept at the Parkhotel Igls

Back in December 2013, some of our refurbished rooms

The sweeping wall lighting extends the space into the

and the tea bar were enriched by a new lighting concept

sleeping area, and the narrow beam, focusable reading

designed by internationally renowned lighting consultants

lights above the bed are individually adjustable.

Bartenbach.

All luminaires are individually The objective was to achieve

dimmable and can be adapted to

enhanced comfort while keeping

the personal needs of each guest.

investment and operating costs

These different moods can be

down. The new lighting concept

flexibly controlled from several

had to comply with lighting

positions in the room.

standards and regulations, but most of all it needed to incorporate

Guide lights in the plinths of the

the latest scientific findings on

furniture lead from the bed to the

visual perception.

bathroom or toilet. This dim light is helpful at night and avoids

Hence we looked for a lighting

disturbing the other person in the

solution that would interfere as

room. Although the contours of the

little as possible with the body’s

room are visible, the light does not

night-time signals, i.e. artificial

disrupt melatonin production.

lighting that would not suppress the secretion of melatonin (sleep

Vertical lighting in the bathrooms

hormone).

was also increased to provide a greater sense of spaciousness.

As one enters, the guest rooms

Spotlights in front of the bathroom

immediately appear pleasing and

mirrors generate ample brightness

well-organised. Wall washers light

and produce a radiant mirror image.

the walls and wardrobes – as well as the interiors of the wardrobes

Thanks to the latest LED technology,

when the doors are opened.

all lamps are highly efficient. The

The central room lighting is also

colour of the light is very warm and

extremely well balanced.

in combination with a gold-coated reflector creates a soft, glare-free,

The coffee table lighting and

and lustrous light. Thanks to this

separate reading lamp allow the

technology and the warm colour of

mood in the room to be varied. A

the light we have been able to get

different atmosphere can be created

very close to the light spectrum

for every activity, be it reading,

of fire – which is what the human

watching TV, or simply practising

eye is naturally adapted to expect

the art of conversation.

in the evening.

23

Hiking

To walk abroad is,

not with eyes, but thoughts, the fields to see and prize ...

Little did the 17th century poet Thomas Traherne know

How much effort do you need to put into walking to get

when he wrote ‘Walking’ that 21st century sports medicine

the greatest health benefits? Ideally, your physician will

would one day consider walking an important form of

give you a fitness test before you start. This determines

exercise. Today, walking is thought of as the perfect

your current fitness level and tests ECG, pulse and blood

combination of outdoor pursuit and exercise at optimum

pressure under stress. The results are used to calculate

training heart rate.

the recommended training pulse range for a number of different kinds of exercise. Finally, the physician produces

The physician and sports medicine specialist Paul Hauber

a six-month training plan for you to follow at home,

discovered that gentle endurance training and regular

which indicates when, for how long and how hard you

exercise of at least 70 percent of the body’s muscle mass

need to exercise to achieve positive health benefits.

lowers high blood pressure and reduces the risk of heart attacks and strokes. Endurance training also stimulates

‘All truly great thoughts are conceived while walking’

the metabolism, which in turn prevents diabetes and

said Friedrich Nietzsche. The ancient Greeks were also

facilitates weight loss. Furthermore, regular exercise

familiar with this side-effect of walking, and Aristotle’s

helps to prevent cartilage damage and arthritis, as well

followers are known as the Peripatetics because he was

as improving cerebral metabolism and thereby enhan-

said to walk about as he taught ...

cing mood and drive.

To reap the greatest benefit and ensure optimal training efficiency, it is important to exercise at the right intensity and take regular rest days. Walking meets all of these requirements, and walkers can choose between extensive (leisurely) or intensive (athletic) exercise. Walking even meets the 70 percent requirement – especially with the use of walking poles. During rest days complementary treatments such as massages or baths provide healing relaxation.

25

Light & breezy summertime dishes

LIGHT & BREEZY

SUMMERTIME DISHES

Enjoy Modern Mayr cuisine at home – the English edition of our FX Mayr for Gourmets cookery booklet is available to order from Parkhotel Igls, price €12 excluding p&p www.parkhotel-igls.at Modern Mayr cuisine’s visionary ideas generator is Parkhotel Igls’ young chef Markus Sorg. With uncomplicated recipes that are suitable for everyday use, he elevates dieting to the status of culinary experience. Eat well and be well! All the recipes shown here are taken from the booklet, are easy to make at home and use readily available ingredients.

CLEAR BASE BROTH

WILD SALMON ON A BED OF LEMON AND HERBS

Serves 4

Serves 4

–– 100g fennel

–– 700g wild (or organic, sustainably farmed) salmon,

–– 100g celery

ask the fishmonger to skin the fish for you

–– 80g parsnips

–– 3 large organic lemons

–– Salt and pepper

–– 1 stalk lemon grass, crushed

–– Grated nutmeg

–– Herbs: savory, thyme, basil, shiso leaves, verbena,

–– 20ml Pernod

dill etc.

–– 700ml base broth

–– Fleur de Sel

–– Juice of 1 lemon

–– Black pepper

–– A dash of olive oil

–– Olive oil

–– 100ml soya cream

–– 125ml white wine, broth or water

Peel and chop the vegetables then lightly sauté in a

Cut the salmon into approx. 2cm thick slices and marinate

casserole dish (do not let them brown, only sauté until

in the lemon zest. Thinly slice the lemons and use slices

translucent). Season with herb salt, pepper and nutmeg.

to line the base of a china plate. Now arrange the lemon

Add the Pernod and boil until the sugar in the alcohol

grass and the rest of the herbs with the fish slices on top

caramelises slightly. Add the broth and simmer the

of the bed of lemon slices. Season with salt and pepper,

vegetables on a low heat until tender. Work in the lemon

and drizzle with olive oil.

juice and olive oil and process with a hand blender until

Wrap the whole plate in Clingfilm so it is airtight and

you have a smooth base soup. Add the cream and froth

poach in a preheated oven at 90°C for 10 to 12 minutes in

up before serving.

white wine or broth.

26

Light & breezy summertime dishes

DUCK BREASTS WITH GRAPEFRUIT AND ORANGE SEGMENTS Serves 4 –– 2 ripe grapefruits –– 100ml olive oil –– 100ml base broth –– Roughly ground black pepper –– Fresh savory –– 2 duck breasts (each weighing 250g) –– 1 organic orange Use a hand blender to mix the juice of one of the grapefruit with the olive oil until you have a thick liquid. Pour this into a saucepan together with the base broth and the pepper, stir and heat to about 70°C. Do not allow it to get any hotter to ensure that the healthy unsaturated fatty acids are not destroyed. Add the fresh winter savory.

Remove skin and fat from the duck breasts and slice in half horizontally. Place the fillets in the soup, ensuring that they are completely covered by the liquid. Leave to steep in the soup at approx. 70°C for 15 to 20 minutes.

Slice off the tops and bottoms of the organic orange and the second grapefruit. Use a knife to peel the fruit so that

SPELT RISOTTO WITH CELERY

no white pith is left (bitter flavour). Cut the orange and

Serves 4

grapefruit into segments. Arrange the duck fillets in the

–– 450g spelt

soup with the grapefruit and orange segments.

–– 500ml base broth –– 30g butter –– Pepper –– Freshly ground coriander seeds –– 350g celery including leaves –– 1 small potato –– 100ml soya cream –– Salt –– Parmesan or pecorino cheese Place the spelt into a flameproof casserole with the broth, butter, pepper and coriander, cover with aluminium foil.

Then pierce the aluminium foil with a fork, place the casserole in an oven preheated to 150°C and cook for about 35 minutes.

Meanwhile, boil the washed and diced celery, drain and rinse with cold water. Place the casserole with the slightly grainy spelt on the hob and continue cooking over a medium heat. Grate the raw potato into the spelt and mix with soya cream, salt and the celery.

Before serving, stir in the grated pecorino or Parmesan cheese and garnish with the celery leaves.

27

Herb gardening

Successful

herb gardening

Buying herbs for the garden Buy seeds or young plants directly from the grower or a garden centre where you will receive expert advice – each herb has its own specific needs.

Tips from Markus Sorg Preparing the soil Ideally herbs should be grown in well-drained, loose soil.

Depending on your particular soil conditions you may wish to incorporate sand or coarse grit in the uppermost layer of the soil. Tip: Mediterranean herbs such as rosemary, thyme and lavender actually prefer poor soil.

Feeding your herbs ‘Less is more’ applies to most herbs with regard to feeding.

Many herbs are quite undemanding plants. However, herbs grown in pots or containers for the balcony or windowsill may have higher nutrient requirements, and some herbs (chives for instance) benefit from being fed with a balanced fertiliser. Remember that commercially available potting compost contains fertilizer and nutrients for the first 6 to 8 weeks.

The best fertilizer for herbs is homemade compost from the garden. Good compost is dark and does not smell.

Apply to the soil prior to sowing seeds.

The best time to sow herb seeds Annual herbs are best sown in May, or a little earlier if weather and climate permit. Perennial herbs, however, can also be planted successfully in the autumn.

Other considerations Herbs should not be planted too closely. By leaving sufficient space between them the plants have space to develop and you will find weeding between them much easier. Initially, seeds need warmth and moisture, so it’s a good idea to cover the seeds with a little mulch or place them in a propagator.

Fresh herbs add sparkle to any dish, and growing your own is easy. Herb gardens require very little space – a

Watering your herbs

balcony or window sill will do although, if you have a

It is always best to water herbs in the morning. The

garden you may like to dedicate a whole bed to the

plants are at risk of scorching when the sun is high at

cultivation of herbs.

midday, and watering in the evening can cause them to rot as temperatures drop at night. If the herbs have been

It is worth taking some time and thought over where to

planted in a container, it is important to ensure good

locate your herb garden. A sunny spot by a wall is ideal.

drainage.

The sun’s rays help to draw out the herbs’ intense flavours and aromas. For a beautiful eye-catcher try planting a herb spiral built with natural stone.

28

Herb gardening

Oregano An Italian classic for pizzas and pastas, oregano is equally delicious with potatoes, courgettes or cannelini beans. The leaves are carminative, antispasmodic, improve digestion, have an expectorant and soothing effect. The essential oil also has an antifungal effect.

Savory Savory is delicious in Mediterranean dishes, stews and pickles. The herb is an effective remedy for bloating

Sage

and wind, has antispasmodic

Great in stuffings, sage is also used

digestible.

properties, and makes cabbage more

in herbal vinegars and oils, tomato dishes, pizzas and pasta. Sage is an effective remedy for excessive perspiration as well as having antiseptic, diuretic and antifungal effects. Sage also regulates oestrogen

Nasturtiums

levels, but should be avoided

The flowers are rich in vitamin C

during pregnancy and lactation.

and iron, have an even more intense flavour than the leaves, and are lovely to look at. Add finely chopped nasturtiums and a dash of hemp oil to lightly steamed vegetables for some zing.

29

Did you know that ... … contrary to popular belief, salads do not constitute a ‘light’ meal? Most of the ingredients in salads are eaten raw and as such are hard work for the digestive system. Although this is not a problem at lunchtime, by the evening raw food is no longer fully digestible and therefore hangs on in the stomach or gut for many hours. … we get 80% of our vitamin D requirement from sunlight on our skin, and the remainder from food? Vitamin D is renowned for its healing power and is important for a well functioning immune system. … HOW you eat is important? Well chewed is half digested. You should always be mindful of your eating and must never eat at your place of work. Focus on the meal. Even if you only eat a piece of fruit, turn it into a ritual and take at least 10 minutes over it. … two-thirds of illnesses are thought to be caused by patients themselves? A healthier lifestyle can help reduce the risk of cardiovascular damage, metabolic disorders, high cholesterol and the build up of uric acid.

Imprint Responsible for content Gesundheitszentrum Igls GmbH, Iglerstr. 51, 6080 Innsbruck-Igls Tel +43 (0)512 377 305 Fax +43 (0)512 379 225 info@parkhotel-igls.at www.parkhotel-igls.at

Concept & design Studio Roth & Maerchy, Zurich Editorial Mag. Andrea Gnägi, Dr. Peter Gartner, Claudia Reichenberger, Prof. Dr. Kurt Luger, Ingrid Striednig, Martin Roth, Prof. Dr. Norbert Sepp, Julia Schaurer, Markus Sorg, Mag. Bettina Lorenzoni Images Günter Freund, Jack Coble, Ingrid Striednig, Bartenbach GmbH, Klaus Defner, Hansi Heckmair, TVB Innsbruck, Martina Meier Copy-editing marketing deluxe

Print run 2,000 © April 2014 Printed on Cyclus Print, 100% recycled fibres in compliance with RAL UZ-14 – ‘Blauer Engel’

Overview of our treatment modules THE BASIC PROGRAMME €850 A fixed component of all treatment modules and usually combined with a therapy module MAYR-CLASSIC The ideal introduction to Modern Mayr Medicine

€1,090

MAYR-INTENSIVE To detox and optimise overall health condition

€1,465

MUSCULOSKELETAL SYSTEM €1,450 Treatment of back disorders, restores mobility

Hotel rates

HEART & CIRCULATION €1,700 Counteracts health risk factors such as stress, excess weight and high blood pressure

Single rooms Double rooms* Suites* Parkhotel Suite (rate is for up to 5 persons)

METABOLISM & DETOX €1,660 For food intolerances, allergies, burn-out and sleep disorders Special offer DETOX ON THE RUN €1,280 Special offer Kybun®@Mayr

Prices listed are per person per day including breakfast, and excluding therapy modules. * for single use upon request Price discount: 5% discount for 2 weeks, 10% discount for 3 weeks.

The Parkhotel Igls Facts & Figures

€1,260

Special offer MODERN MAYR MEDICAL CHECK €3,516 Diagnostic module SUPER MEDICAL CHECK €2,116 Diagnostic module PREVENTATIVE ULTRASOUND €995

Prices listed are per person per week, excluding room rates.

Prices for additional weeks upon request.

Prices & services valid from 26 Dec 2013 to 13 Dec 2014

€143 – 322 €138 – 233 €255 – 365 €1,100

Doctors’ surgery, treatment rooms, massage cubicles, baths department, soft pack system, sleep diagnostics, physiotherapy Indoor swimming pool with hydrotherapyjets, Finnish sauna, bio-sauna, textile sauna, steam bath, infrared cabin, sun bed, cosmetics department Meditation and relaxation rooms, loggia with reading corners, top floor panoramic fitness room, gymnastics room, lounge with open fireplace, lecture room 42 rooms & 9 suites, all with balconies overlooking our natural park with mature and young lime, birch and spruce trees and sweeping views over the Tyrolean Alps

31

Seasonal offer

Summer

short stay programme 1 June – 30 September 2014 This year, stress and everyday worries take a summer break; against the backdrop of the sun plateau’s gorgeous landscape and in bracing fresh mountain air, Parkhotel Igls awaits with an invigorating vitality programme. The Modern Mayr Medicine is a holistic method providing revitalisation and mental activation. This process requires time – this is why we recommend that guests book an optimal period of two to three weeks. Conversely, the short stay summer programme is designed as a brief time-out for physical and mental relaxation, however it cannot replace a several week long cure.

1 Medical check up, 30 mins and basic services* Final medical examination, 30 mins 1 Full massage, 50 mins Four therapeutic treatments – please select from the following: 1 Partial massage, 25 mins 1 Body peeling with purifying sea salt or revitalising shantung oil 1 Heat pack – hay flower or moor mud 1 Moisturizing full body Cleopatra wrap 1 Continuous shower massage 1 Metabolism-detox bath 1 Liver compress with beeswax 4 days for €745 Price excl accommodation *see page 27

Parkhotel Igls | Health is Central | Iglerstrasse 51 | 6080 Innsbruck-Igls | Austria Tel +43 (0)512 377 305 | Fax +43 (0)512 379 225 |32 info@parkhotel-igls.at | www.parkhotel-igls.at